My kids' preschool had an Easter egg hunt this week and I brought these mini muffins to share. They are the perfect spring treat for kids and adults! Because the wet ingredients are mixed in the blender, feel free to get sneaky by adding nut or seed butter, seeds, protein powder, veggies, etc. 

If you're feeling extra fancy, I think a few white chocolate chips would knock these out of the park (but, as usual, you didn't hear that from me)!

Strawberry Banana Mini Muffins (vegan)

1 cup all-purpose flour
1 cup whole wheat flour
2 1/2 tsp baking powder
1 large extra ripe banana
3/4 cup vanilla soymilk (or other non-dairy milk)
1 tbsp ground flaxseeds
1/3 cup light brown sugar, packed
3 tbsp canola or other oil
1/4 tsp salt
1 tsp vanilla
3/4 cup chopped strawberries

Chocolate Chip Zucchini Bread (vegan)

• 2 cups whole wheat flour (whole wheat pastry flour works well)
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1 teaspoon ground cardamom
• 1/2 teaspoon freshly ground nutmeg
• 1/4 teaspoon sea salt
• 2/3 cup non-dairy milk
• 2/3 cup real maple syrup (this is a pretty sweet bread and this could be reduced to 1/3 cup)
• 1/4 cup oil (canola, coconut, olive - your choice)
• 2 teaspoons lemon juice
• 1 1/2 teaspoons vanilla
• 1 1/4 cups grated zucchini
• 1/4 cup raisins
• 1/4 cup chocolate chips
• 1/3 cup finely chopped walnuts
• 1/4 cup hemp seeds (optional, adds protein, iron, and omega 3s)

1. Preheat the oven to 375º F (190º C). In a large bowl, combine the flour, baking powder, spices, and salt. Set aside.
2. In a small bowl, combine the milk, syrup, oil, lemon juice, vanilla, and zucchini. Add to the dry mixture and stir gently to combine. Fold in the raisins, chocolate chips, walnuts, and hemp seeds.
3. Pour batter into a loaf pan* lined with parchment paper (or lightly oiled). Bake for 45-50 minutes, until lightly browned and a knife inserted in the center comes out clean.

*Note: You can also bake this as muffins. Reduce baking time to approximately 20-25 minutes.

Blueberry Super Pancakes

• 1 cup of whole wheat flour
• 1/2 cup all-purpose flour (or more whole wheat)
• 1 1/2 tsp baking powder
• 1 1/2 cups non-dairy milk (I used unsweetened coconut)
• 2 tbsp ground flaxseeds
• 3 tbsp hemp (or sunflower) seeds
• 1 tsp vanilla
• 1/4 tsp almond extract
• 2 tbsp maple syrup
• 2 tbsp oil (canola, coconut, etc.- your choice)
• 1/4 tsp cinnamon
• 1/2 cup blueberries (if using frozen, defrost them in a strainer under warm water)

1. Preheat your griddle over medium heat. Combine the flours and baking powder in a medium bowl. Set aside.
2. Place all remaining ingredients, except for the blueberries in a blender and blend until smooth. Pour the wet ingredients over the flour mixture and stir to combine. Some small lumps are ok- you don't want to over-mix the batter or the pancakes will be tough. Fold in the blueberries.
3. Cook on a heated griddle, flipping when the edges are bubbly.

To serve, spread margarine (I use Earth Balance) on top of warm pancakes, dust with powdered sugar, and squeeze a bit of lemon juice over the top.

Crockpot Oatmeal
Makes about 4 servings

• 1 cup oats of choice (I like oat groats)
• 3 cups of water (or recommended ratio of water +1 cup)
• Optional mix-ins: chopped apples, raisins, dried, cranberries, cinnamon, nutmeg, cardamom, etc.

1. Put oats, water, and mix-ins in crockpot and turn on low overnight*.
2. To serve, I stir in 2 tablespoons of raw almond butter and top with a bit of unsweetened vanilla almond milk.

*Tip: If you find that your oats are sticking to the crockpot, try adding a bit more water the next time or use a holiday light timer to turn your crockpot off for you while you're still getting your beauty sleep!

Leftovers can be refrigerated and re-heated in the microwave with a little non-dairy milk. Feel free to get creative with the optional mix-ins!

Cherry Vanilla Muffins With Pecan Streusel
Makes 9-11 muffins

1 1/2 cups frozen cherries
1⁄3 cup flax meal (ground flaxseeds)
1 cup non-dairy milk
1⁄3 cup sugar
1 cup whole-wheat flour
1 cup all-purpose flour (or more whole wheat)
1 1⁄2 teaspoons baking powder
1⁄2 teaspoon baking soda
1⁄4 teaspoon salt
1⁄4 cup canola oil
1 1/2 teaspoons vanilla extract
1/2 teaspoon almond extract (or more vanilla)

Streusel topping:
1⁄3 cup pecans
1 tablespoon brown sugar
1 margarine (preferably Earth Balance)

1. Preheat oven to 350°F (180°C). Coat a muffin pan with cooking spray.
2. Pulse cherries in a food processor until coarsely chopped.
3. In a small bowl, add the milk, flax meal, sugar, oil, vanilla, and almond extract. Combine well. Add the cherries and set aside.
4. In a large bowl, combine flours, baking powder, baking soda, and salt. Add the wet mixture and combine with a rubber spatula just until the dry ingredients are moistened.
5. Pulse the pecans, brown sugar, and margarine in the food processor to make the streusel. Scoop the batter into the prepared pan and top the muffins with the streusel. Bake until lightly golden and a toothpick inserted in the center comes out clean, about 26-28 minutes. Let cool for about 5 minutes in the pan before moving to a cooling rack.

For some extra cherry goodness, I'm in love with the Snow Geisha tea from Teavana. It is a loose leaf white tea that smells like cherry lollipops (it has a light cherry flavor when brewed). Awesome.

The best way to get vitamin D

When your skin is exposed to sunlight (without sunscreen), your body produces vitamin D. Just 10-15 minutes of exposure to sunlight on your face and arms each day should be adequate to ensure that you are not deficient in this essential vitamin. Keep in mind that sunscreen blocks UV rays and thus this process of vitamin D creation. So wait 10-15 minutes to apply your sunscreen if you are planning to spend more time outside. This short amount of non-blocked and non-burning time in the sun is not damaging to the skin- it is actually very healthy!

Why do we need vitamin D?

Vitamin D plays many different roles in our health, including:

• Greatly improving absorption of calcium for strong bones
• Boosting the immune system
• Protecting against some forms of cancer (colon, prostate, and breast)

Vitamin D-rich foods

If you live in a northern area or the weather is not currently conducive to catching a few rays, you can get vitamin D from dietary sources. The best food sources of vitamin D include fortified foods such as non-dairy milk products and cereals (non-vegan: dairy products, salmon, mackerel, egg yolks, and fish liver oils).

Try these combos for a vitamin D-rich breakfast or snack:

• Yogurt (dairy or fortified non-dairy) sprinkled with a fortified cereal, walnuts, and fresh fruit
• Fortified cereal with milk (dairy or fortified non-dairy) topped with fruit and slivered almonds

Makes 1 serving

1/2 cup water
4-5 ice cubes
1 large handful of raw spinach
1 ripe banana, peeled
1 orange, peeled
2 tablespoons raw pumpkin seeds (pepitas)
2 heaping teaspoons of Vega Tropical Shake and Go Smoothie mix
1 inch piece of vanilla bean (optional)

2 Tbsp unsweetened non-dairy milk

1. Preheat oven to 350°F (180°C). Combine the ground flax and water in a small bowl and set aside.
2. In a large bowl, combine the flours, cereal, raisins (and/or cranberries), nuts, cinnamon, hemp seeds, baking soda, baking powder, and salt.
3. To the flax mixture add nut butter, vanilla, brown sugar, applesauce, molasses, oil, and milk and mix well.
4. Add the wet ingredients to the dry and stir to combine. Don't over-mix.
5. Scoop the dough about 2-3 Tbsp at a time and, using your hands, roll it into balls. As you place the balls on a cookie sheet lined with parchment paper, flatten them out into cookie shapes.
6. Bake for 12 minutes. Remove from the oven and transfer to a cooling rack.

1. Preheat the oven to 350°F. Line an 8″ x 8″ pan with parchment paper. Stir together all the dry ingredients, including the fruit and nuts (except chia seeds).
2. In a separate bowl, whisk together the vanilla, melted Earth Balance, chia (or flax) seeds, almond butter, applesauce (or pumpkin), molasses, maple syrup, and water. Add the wet ingredients to the dry and stir until well combined.
3. Spread mixture evenly into the prepared pan and sprinkle brown sugar lightly over the top (optional). Bake for about 35 minutes, until brown around the edges. Cool in the pan for a few minutes then use the edges of parchment to lift them from the pan and place on a cooling rack to cool completely. Once cool, cut the bars into squares. If they seem crumbly, you can refrigerate them for 30 minutes or so before cutting them.

• 3/4 cup pureed persimmon (peel and chop ~2 fuyu persimmons and puree in a blender or food processor)
• 1/2 cup non-dairy milk
• 1 tsp vanilla
• 1/4 cup canola oil
• 1 Granny Smith apple, chopped
• 1/2 cup whole wheat flour
• 1/4 cup sugar
• 1/4 cup + 2 tbsp rolled oats
• 2 tbsp hemp seeds (for protein and omega 3s)
• 1/4 tsp sea salt
• 1/4 tsp each: cinnamon, cardamom, fresh grated nutmeg
• 1 1/4 tsp baking powder
• 1/2 tsp baking soda
• Topping: 1/4 cup chopped pecans, 1 tbsp melted margarine (Earth Balance), 1 tbsp brown sugar, 1/4 tsp cinnamon, 1 tbsp flour

1. Preheat the oven to 350°F (180°C). Combine the persimmon puree, non-dairy milk, vanilla, and oil in a small bowl.
2. In a medium bowl, combine the dry ingredients (all remaining ingredients except the apples and topping). Add the wet ingredients and the apples to the dry ingredients and stir until combined. Pour the batter evenly into a cake pan lined with parchment paper.
3. Melt the margarine in a small bowl or measuring cup. Add the rest of the topping ingredients and combine well. Sprinkle the topping over the batter. Bake for about 50 minutes or until browned on top and edges look done. Cool before slicing.

I love these muffins and so do my muffin-loving kids. Enjoy!
Cranberry Tangerine Muffins

• 1 1/2 cups fresh or frozen cranberries
• Juice from 2-4 tangerines (or oranges)
• 2 Tbsp tangerine (or orange) zest (preferably organic or tangerines not coated with wax or another coating)
• 1⁄3 cup flax meal (ground flaxseeds)
• 1 cup whole-wheat flour
• 3/4 cup all-purpose flour (or more whole wheat)
• 1/4 cup protein powder (optional, replace with flour if not using)
• 1 1⁄2 teaspoons baking powder
• 1⁄2 teaspoon baking soda
• 1⁄4 teaspoon salt
• 1⁄3 cup sugar
• 1⁄4 cup canola oil
• 1 teaspoon vanilla extract
• 1⁄2 cup chopped walnuts or pecans (optional)

1. Preheat oven to 350°F (177°C). Coat a muffin pan with cooking spray.
2. Pulse cranberries in a food processor until coarsely chopped.
3. Pour zest and tangerine juice into a measuring cup for a total of 3⁄4 cup. Pour into a small bowl and add the flax meal, sugar, oil, and vanilla. Combine well.
4. In a large bowl, combine flours, protein powder (optional), baking powder, baking soda, and salt. Add the wet mixture and mix with a rubber spatula just until the dry ingredients are moistened. Fold in cranberries and nuts. Scoop the batter into the prepared pan.
5. Bake until lightly golden and a toothpick inserted in the center comes out clean, about 20-23 minutes.

• Bananas, peanut butter, chia seeds and/or ground flaxseeds
• Apples, walnuts, raisins, hemp seeds, and cinnamon
• Peaches and/or fresh berries and raw almonds
• Pears, almonds, nutmeg, and cardamom

This morning I mixed up rolled oats, pears, whole raw almonds, fresh grated nutmeg, cardamom, brown sugar, and a splash of vanilla soymilk. This bowl of steamy goodness and a perfect cup of French-pressed coffee started my cold day off right!

To make rolled oats quickly, combine 1/2 cup oats and 1 cup of water or milk and microwave for 90 seconds or until it reaches your desired thickness. Watch it closely to make sure that it doesn't boil over (especially if you use milk)!

Confused about what kind of oats to buy (steel cut, rolled, quick, etc.)? Check out this post for more info.

These muffins are not super sweet but they are really healthy- they contain lots of iron and protein too! I wasn't sure if they'd pass the "kid test", but...

Success!
Big smiles:

...but that's just part of the fun for them. The water was cold but gorgeous...



...and we had a great day at the beach!


Cooking was quick with our simple accommodations- I love the minimalism that camping forces! To make our meals easier, I did most of the food prep at home. I chopped all of the fruits and veggies and bagged them for each meal. For breakfast we had tofu scramble burritos one day (one of my veg bags contained all of veggies and a small container of pre-measured seasonings) and then instant oatmeal (we added a few goodies like peanut butter, bananas, raisins, applesauce, etc.) the next day.

Tofu scramble burrito prep on the camp stove:


Lunch was PB&J sandwiches for the kids and Indian samosas (wheat tortillas with a mixture of potatoes, peas, and Indian spices that I prepared at home) for us. For dinner I pre-made my favorite lentil recipe (red lentils with kale) so we just had to heat it up when we were camping. The second night we had pasta with sauteed veggies (pre-chopped and bagged) and, of course, vegan s'mores (we used Sweet and Sara vegan marshmallows which are fabulous)!

We also brought along tons of snacks including Larabars, zucchini bread, Super Charge Me cookies, sesame cashews, fruit, and veggies with hummus.

Here is a menu brainstorm that I did before planning the meals for our trip. I know this list will come in handy for me on future trips!

Breakfast:

• Pancakes
• Oatmeal
• Tofu veggie scramble with potatoes (or as burritos)
• Scones (Dreena Burton's Squirrelly Scones- YUM!)
• Cinnamon rolls
• Bagels with peanut butter or vegan cream cheese

Lunch:

• Sandwiches (PB&J, tofu or tempeh, soy cheese)
• Samosas Lentil and/or grain salad with veggies

Dinner:

• Chili and cornbread
• Veggie burgers and sweet potatoes or grilled corn
• Veg kabobs, hummus, pita bread
• Pasta with sauteed veggies
• Soup and bread
• Red lentils and kale with bread

Snacks:

• Muffins or quick bread
• Cookies
• Veggies and dip
• Fruit (incl. apples w/PB)
• Bars 
• Nuts
• S'mores!

Vegan Zucchini and Sweet Pepper Pancakes
Makes about 8 pancakes

1 large zucchini, grated or finely chopped
1 sweet bell pepper (2, if the peppers are small), grated or finely chopped
1 Tbsp parsley (I used Italian parsley), finely chopped
1/2 yellow onion, grated or finely chopped
~1/2 cup amaranth flour*
~1/2 cup garbanzo (chickpea) flour*
1 tsp baking powder
Sea salt and black pepper to taste

*Note: I chose amaranth and garbanzo flour for the extra protein and iron content. You can use any kind of flour that you like.

1. Finely chop and combine the zucchini, pepper(s), parsley, and onion (a food processor makes this really fast).
2. In another bowl, combine the flours, baking powder, and salt and pepper. Then add the flour mixture to the veggies.
3. Lightly coat a pan with olive oil or cooking spray and heat over medium heat. When hot, shape the pancake mixture into patties and cook until brown on both sides.

Paired with a salad of baby lettuces and edible flowers that was lightly dressed in lemon juice and olive oil, these pancakes were perfect for lunch today! I think they would also be good served along side a tofu scramble and some fresh fruit for breakfast.

If you haven't ever eaten quinoa, I encourage you to give it a try this week! You can buy it at most grocery stores (it is also frequently available in bulk) or even at Costco.

Here are four ideas to get you started:

1. Add lightly toasted sesame seeds and sea salt to cooked quinoa and serve as a side dish.
2. Toss cooked and cooled quinoa with a bit of olive oil, apple cider vinegar, sea salt, pepper, and your favorite veggies for a great grain salad or green salad topper.
3. Instead of oatmeal for breakfast, top warm cooked quinoa with almond milk, fruit, and nuts or seeds.
4. For meals that are usually served over rice or noodles, use quinoa instead.