Tag Archives: soy free

Breakfast Muffins

These are a great back to school snack or sports snack.  Stock your freezer!

One of the first “treat” recipes I came across that the kids asked me to make after the first test was called Muffin Tops from Oh She Glows May have had something to with them liking to say the name ;)

There was a lot of researching cookbooks and recipes in the beginning of this journey. It was a great way to help start testing meals with the family.  Knowing I wasn’t even close to trying to come up with some of my own, I wanted to dabble in recipes to get some practice and ideas for the future.

Angela of  Oh She Glows  was the first food bloggers I came across and was quickly sucked into her recipes. Angela just made it all look easy. She was a real person. She not only shared her creativeness in the kitchen (that just made you drool when looking at the pictures), she shared who she was.  That is really what has kept me coming back to see what she is up to. I was inspired by her recipes.

I decided to update her recipe to fit our plant based lifestyle by omitting a few ingredients that I avoid.  Also after a couple tries, I found I didn’t need to use some of the other ingredients.  As well as discovering a few ways to slightly change ingredients.

You can use a muffin pan, but I found them to be fun (and the lazy in me finds it nice to just plop them on the baking sheet)  the way Angela’s recipe suggests to bake them.

To change things up, you can replace the banana with pureed pumpkin or diced apples (see Notes). They are so scrumptious.

This muffin recipe has no eggs, no added sugars, and it is soy free, oil free and dairy free!  You can also make it a nut-free option. AND always double the recipe so you can store them in the freezer!


before & after


Prep Time: 10 minutes~ Cook Time:20 minutes~ Makes: 12ish
Recipe inspired by : Oh She Glows – click here for recipe


2 large ripe bananas, peeled
1/2 cup packed pitted Medjool dates (be sure they are soft, if not ,soak for about 30 min in warm water then drain)
1 teaspoon pure vanilla extract
1 teaspoon cinnamon
1 tablespoon hemp seeds
1 tablespoon chia seeds
2 cups gluten-free, wheat-free rolled oats, divided (I use Bob’s, but it is packaged in a facility that packages nuts, if you have a nut sensitivity, try GF Harvest)
1/4 cups non-dairy dark chocolate chips (nuts or raisins are an optional addition or replacement)



Preheat oven to 350F and line a large baking sheet with parchment paper.

Add the peeled bananas, pitted dates, cinnamon, and vanilla into a food processor.  Process until smooth.

Add in 1 cup of the rolled oats, hemp and chia seeds, and process for a few seconds, just long enough to roughly chop the oats and combine the mixture.

Take the remaining oats and pour them into a medium sized bowl and add the mixture from the processor to the bowl.  Add the chocolate chips and stir until mixed in.

Spoon dough onto the parchment paper. No need to press down on the muffin to flatten, they do not expand when cooking. These can be placed close together.  They will end up looking like mounds.

Bake for 18-20 minutes.

Immediately transfer onto a cooling rack to cool completely.  I always double the recipe and store in the freezer.  This kids just take out the muffin and eat them as is or pack them in their lunches.


I have also made variations by replacing the bananas with 1 can of pumpkin while slightly increased the cinnamon and vanilla.  Along with adding pumpkin spice and turmeric.  Chocolate chips are optional, my family prefers to have them.

When I make it with apples, I will use 3/4 cup of applesauce. I slightly increase the vanilla and put 2 teaspoons of cinnamon.  Then about 1/4-1/3 cup diced and peeled apples. When replacing with the applesauce, I do not use the chocolate chips.

When adding the spices, I do it by taste.




Lunch and Snack Ideas for Kids

During the school year and the summer break,  I rely on some of the favorites picked by the kids to keep well stocked, which means batch baking, dicing and slicing. I also like to try new recipes to change things up a bit. The list is always evolving and changing, so be sure to check the Kids tab for new ideas!

Everything I have on my blog are recipes that are consumed and liked by my family, kid approved! What is wonderful about these choices is they work for lunches and/or snacks, and are not filled with corn starch, corn syrup, oil, refined sugar, white flour, bleached flour and the many non food ingredients found in most packaged items. I will say we do have our occasional packaged pretzels and Late July crackers or Boom Chicka Pop in the pantry, there are far worse options than those.

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Creamy Sriracha Sauce

In the past I wasn’t really much of a sauce topping eater, I was pretty plain Jane with my food, other than some pepper, cayenne or other spices with some squeezed lemon juice, nothing fancy. Now, oh I have discovered some amazing sauces that have changed some of my meals, especially when I make veggie and bean bowls. Some of these sauces just knock my socks off they are so amazeballs!  I thought the Mexican Tahini Sauce was the sauce of all sauces for my bowls (it still is my top favorite) but the adorably creative Sophia at Veggies Don’t Bite has brought a sauce to the table that is a hole other dimension of spicy!  Sriracha lovers or anyone who likes a kick added to their meal, this is a must for you!! This sauce is simple, creamy, easy, quick and the smell of the savory sauce will make your mouth water. Try it on pasta, sandwiches or wraps and tacos. Be adventurous and share your favs!

I have never consumed sour cream or mayonnaise, but this sauce is what I would think would be a spicy sour cream or mayo topping.

Recipe Inspired by: Veggies Don’t Bite – click here for the recipe

I recommend using the vegetable broth as it adds to the flavor, I used water to test and it just isn’t the same. Also use the 2 tablespoons of sriracha or go big and add a little more!


Lunch Box Granola Bars

Obviously these are not just for lunch boxes, but the kids had requested they would like a granola bar for their lunches. Who am I do deny them that ??? ;)  And who doesn’t like a good granola bar?!  I know there are so many options out there in the stores that if you really look at what is inside that box, you may want to refrain from taking them off the shelf.  I have spent some time researching various ingredient blending and have done some fun testing with the kids and came up with something that not only my family, but our friends and their families devoured the sample batch I made.  These have a slight crispy crunch to them yet a soft chewy bite and a sweet flavor without the corn syrup, sugar, salt, soybean oil, oil, protein not from the natural source, artificial colors and flavors and all the other stuff you find in granola bars. This is a great snack or treat and can be made gluten free and nut free. It is quick, easy and delicious! Oh, and they do not need an oven, just your refrigerator.

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Baked Pumpkin Rounds

The other night I had decided to create a brownie using avocado, let’s just say it was an epic disaster. As I was mixing it and pouring into the pan, I thought, this would be a good “mousse” type dessert. But I second guessed myself and continued on. After all was done in the oven, I realized I forgot to add an ingredient so it came out like dark sludge. Well that was that, I needed to get a few things dialed in and try it another night. I then decided, I should try the breakfast oatmeal I make and tweak it a little and make some muffins. So with paper and pen I began the chicken scratch and pouring into bowls. Once they were placed in the oven, OH the smell was filling up the house! It was like a fall party. The kids were asking what smelled so good and I replied, I hope they taste as good as they smell! Success came from the oven and multiple testers have agreed these are tasty baked rounds. We just couldn’t decide if they were breakfast, a snack or a treat… they are just yummy!!

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Crispy Baked Cauliflower Tacos

Cooler days have been hit and miss lately and I have been taking advantage of them when they occur. Definitely not complaining of the 75 degree weather but these 95 degree days are just a bit much :)  I tried a couple different baked veggie tacos and this one turned out to be the better of the two according to the family (there is still another one to try).  Cauliflower is not a favorite in this house but the kids are getting used to it and sometimes they don’t know I use it. This baked cauliflower turned out better than I was expecting and will definitely be made again. I came across this recipe from Veggie Inspired Journey and Jenn has some tantalizing ways of putting ingredients together. I guarantee you will find a recipe and then some for those taste buds to savor. These tacos were crispy on the outside and just the right tenderness on the inside, no mushy texture. And they are BAKED, No oil!!  BUT, these are not complete without the tarter sauce, that is a must!!

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Tartar Sauce

What What?? Tartar Sauce!  Never was a fan of tartar sauce but this plant based recipe is tangy, creamy, easy and amazingly delish. I would suggest to those of you who eat fish tacos to use this tartar sauce, a much healthier choice. This is the sauce that was used in the Crispy Baked Cauliflower Tacos


Recipe Inspired by: Veggie Inspired Journey – see here for her recipe


1 cup cashews *(soaked before hand for a couple hours or overnight is ideal) – see NOTE below
1/3 cup diced dill pickle (so fortunate to have a local farmer who makes dill pickles)
juice and zest of 1 lime
1 1/2 teaspoon dried dill
dash of sriracha, optional

*NOTE: about the cashew’s: If you forget to soak them like I did, I used a Vitamix and slowly added about 1/3-1/2 cup of water as I blended them until smooth. I continued to add the lime juice, zest and dried dill until smooth. Removed from blender into a bowl and stirred in the diced pickles and placed in the fridge.

The original recipe from Veggie Inspired Journey used vegan mayo. I prefer not to use that ingredient in any meals I make and have had great success with cashews for creamy sauces. You could also use tofu.

I also didn’t get that many pictures when I was making the tartar sauce. I know this will be made again and I will get better shots to share :)

Raw Cookie ‘Ice Cream’ Sandwich

The kids have been requesting cookies or ice cream. As much as I would love to bake cookies and use them for ice cream sandwiches, we are still having summer heat and using the oven is kinda avoided at any chance I can get :)  Even though we have another heat wave, the mornings are teasing us with enough coolness to get outside and run without feeling like I am going to melt, but it still gets hot quick and stays quite warm through the evenings. I came across this Healthy Chipwich recipe from The Colorful Kitchen and it looked so yummy. It is basically a raw chocolate chip cookie turned into an ice cream sandwich and so much better than those Toll House Ice Cream Cookies they sold when I was a kid. This just seemed to be a great test recipe for the after school kids on a hot day and it was, there was a lot of “oh my this is so good, it tastes like an ice cream sandwich” It was a bit sticky to the parchment paper than I anticipated and I wasn’t fancy with round cut outs but the end result was scrumptdiliumptous !

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