Monkey and Me Kitchen Adventures

Simple Sauteed Cabbage and Onions

Ameera and Robin — Wed, 11 Mar 2026 18:50:54 +0000

Simple Sauteed Cabbage and Onions! If you savor cabbage that’s soft, succulent, and pleasantly aromatic, this quick sauté is your new go-to.

This Simple Sauteed Cabbage and Onions recipe centers on thin slices of cabbage and gently sautéed onions, all lifted by a bright, savory broth that’s easy to whisk together. The result is tender, melt-in-your-mouth cabbage with just the right hint of sweetness and a subtle depth from the broth, making every forkful light yet deeply satisfying. Perfect for weeknights or a quick side dish, this method keeps the cabbage vibrant, glossy, and infused with flavor without overwhelming it with heaviness.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We LOVE cabbage! This recipe is simple and tasty, built for maximum flavor with minimal effort. We’ll show you how to coax out the tender sweetness of cabbage and the gentle caramelization of onions, all riding on a clean, flavorful broth that doesn’t overwhelm.

You gotta give this one a try—it’s a crave-worthy side that pairs beautifully with a cozy bowl of grain and beans.

Tips for Success:

Flavor Profile: This Simple Sauteed Cabbage and Onions recipe is all about thinly sliced tender-sauteed cabbage and onions flavored with a tasty simple broth. The flavor is light, yet flavorful. If you love tender melty cabbage, then this recipe is for you.
Slicing the Cabbage: Slice the cabbage really thin similar to angel hair pasta. This will ensure it cooks quickly .
Cabbage Amount: We used 10 cups packed thinly sliced cabbage, weighing approximately 1 lb. 5.7 oz. While it seems like a lot of cabbage, the thinly-sliced cabbage wilts down to half the size.
Bell Peppers: You can use red, orange, or yellow bell peppers or a mix of all 3 colors equaling 1 bell pepper.
Amount of Sea Salt: Our family was completely divided over the amount of sea salt needed to properly flavor this dish.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This dish can be frozen.

Pantry Products:

Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients. Feel free to use your favorite vegetable broth.
Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.
Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.

Kitchen Equipment:

Large deep skillet or large stock pot

If you try this tasty dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Simple Sauteed Cabbage and Onions

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 15 Minutes
Cook Time: 20 Minutes
Total Time: 35 Minutes
Yield: 6 Cups 1x
Category: Side
Method: Stovetop
Diet: Vegan

Print Recipe

Description

This Simple Sauteed Cabbage and Onions recipe centers on thin slices of cabbage and gently sautéed onions, all lifted by a bright, savory broth that’s easy to whisk together.

Ingredients

Base Ingredients:

10 cups thinly sliced green cabbage *
1 large white onion, sliced into thin half-moons
1 red bell pepper, thinly sliced *
1 cup low-sodium vegetable broth *
1 – [ 14.5 oz. can ] petite diced tomatoes
1 Tablespoon minced garlic
2 Tablespoons reduced-sodium tamari *

Spice/Herb Ingredients:

1 teaspoon onion powder
2 teaspoons garlic powder
2 Tablespoons dried minced onions
Pinch to 1 ½ teaspoons sea salt (+/-) *
Pinch to ½ teaspoon black pepper (+/-)

Other Ingredients:

1 teaspoon tahini *
1 teaspoon red wine vinegar

Serving Ideas:

Steamed rice, quinoa, millet

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Instructions

In a large, deep skillet or stockpot, place all the Base Ingredients and all the Spice/Herb Ingredients, mix well. Cover with a tight-fitting lid and heat over medium-high heat for 5 minutes.
Remove the lid, then sauté for 8 to 10 minutes, then add the tahini and red wine vinegar, mix well to evenly distribute.
Sauté for several more minutes or until the cabbage reaches the desired tenderness.
Once tender, remove from the stove, and allow to sit for 5 minutes to allow the flavors to marry and allow the cabbage to absorb the flavors.
Serve with steam rice, quinoa or millet.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 4 to 6 (makes 6 cups)

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The post Simple Sauteed Cabbage and Onions appeared first on Monkey and Me Kitchen Adventures.

Healthy Banana Nut Wheat Bran Muffins

Ameera and Robin — Sun, 08 Mar 2026 20:47:51 +0000

Healthy Banana Nut Wheat Bran Muffins! Packed with fiber and natural sweetness, they’re an irresistible option for a quick breakfast, a satisfying snack, or a wholesome bake-ahead option to stash in the freezer for busy days.

These Healthy Banana Nut Wheat Bran Muffins are a sunshine-filled treat you’ll want to bookmark for busy mornings. Bursting with sweet bananas, crunchy chopped walnuts, and wholesome wheat bran, they strike the perfect balance between indulgent flavor and nourishing goodness. The muffins bake up moist and lightly sweet, delivering a comforting bite that pairs beautifully with a cup of coffee or cup of tea.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients.

Hi there, Ameera here!

Dad devoured these muffins! They were gone in a flash, and he was begging for more. The moment the kitchen timer dinged, the muffins disappeared like magic, leaving behind only a tidy crumb trail and happy sighs.

You’ve got to give this one a try—the banana sweetness mingles with toasty walnuts and warm wheat bran to create a muffin that’s textured, moist, and wildly addictive.

Stock up on ripe bananas, because this recipe is blogger-approved, family-tested, and guaranteed to become a weekly favorite for breakfasts, snacks, and quick sprint-worthy meals.

Tips for Success:

Flavor Profile: These Healthy Banana Nut Wheat Bran Muffins are delicious, filled with sweet bananas, chopped walnuts, and healthy wheat bran. They are moist and lightly sweet, perfect for breakfast or a snack.
Resting the Muffins before Baking: Resting the muffin batter for at least 5 minutes (up to 10 minutes) before baking allows the flour to fully hydrate. This makes for a tender crumb.
Oven Temperature Switch: Start the oven at 400F for the first 7 minutes, this allows the muffins to quickly crest and puff up creating that beautiful muffin dome.
Cinnamon: Not all cinnamon is created equal. Some brands of cinnamon are light and passively flavored while others are strong, sharp, and astringent. Use judgement and start on the low end. You can use your favorite cinnamon in this recipe; however, we suggest starting on the low end until you have a strong understanding of how the cinnamon that you are using in this recipe impacts the flavor.
Flour Substitutions: These muffins were specifically designed to use whole wheat flour and wheat bran. We do not have any substitutions to offer.
Measuring Flour: Spoon the flour into the measuring cup and level off. Do not pack it in and do not scoop it in.
Bananas: Be sure to use overripe brown speckled bananas for full sweetness.
Amount of Bananas: Place approximately 2 ½ overripe brown speckled bananas (peeled) into a medium-sized bowl and thoroughly mash into a pudding-like mixture. Mash them really well, you should not see any overly large visible chunks of bananas. RESIST the urge to use more than 1 cup of thoroughly mashed bananas or you could potentially have gooey muffins.
Molasses: The molasses adds excellent depth of flavor and is reminiscent of brown sugar.
Walnuts or Pecans: The walnuts or pecans are optional. We used chopped walnuts.
Health Benefits of Wheat Bran: Wheat bran is the nutrient-dense, hard outer layer of the wheat kernel, separated during the milling process. It is exceptionally high in insoluble fiber and packed with nutrients like magnesium, selenium, phosphorus, and iron. Often used to boost fiber intake, it has a light, flaky texture and a mild, sweet-nutty flavor. It can also help manage blood sugar, reduce cholesterol, and support heart health.
More Recipes using Wheat Bran: Looking for other recipes using wheat bran. We have a whole series of recipes coming out soon using wheat bran. Here are a few that are currently on the blog:
- Healthy Raisin Bran Muffins
Muffin Paper Liners: We used natural cupcake liners.
Muffins Sticking to Liners: Because we do not use oil on the Whole Food Plant Based Diet, the muffins will slightly stick to the paper liners after baking; however, the longer you wait to eat them (several hours), the less they will stick. They don’t stick enough to be concerned, but we do want you to know that they can stick and you will lose a tiny bit of the muffin to the liner.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 4 to 5 days at room temperature. Store in a covered air-tight container.

These muffins freeze well.

Pantry Products:

Whole Wheat Flour: We used Sunrise Flour Mill Organic Heritage Whole Wheat Flour. Feel free to use your favorite whole wheat flour.
Wheat Bran: We used Bob’s Red Mill Wheat Bran. Feel free to use your favorite wheat bran.
Molasses: We used Grandma’s Unsulfured Original Molasses. Feel free to use your favorite molasses.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Muffin tin (holds 12 regular-sized muffins)
12 Paper cupcake/muffin liners

If you try these delicious muffins, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Healthy Banana Nut Wheat Bran Muffins

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 15 Minutes
Cook Time: 20-21 Minutes
Total Time: 35 Minutes
Yield: 12 Muffins 1x
Category: Breakfast, Dessert
Method: Oven
Cuisine: American
Diet: Vegan

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Description

These Healthy Banana Nut Wheat Bran Muffins are a sunshine-filled treat you’ll want to bookmark for busy mornings.

Ingredients

Dry Ingredients:

1 ½ cups whole wheat flour *
1 cup wheat bran *
2 Tablespoons flaxseed meal
1 teaspoon cinnamon *
¼ teaspoon ginger
¼ teaspoon nutmeg
1 Tablespoon cornstarch (or arrowroot powder)
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon sea salt *

Wet Ingredients:

1 cup mashed bananas *
½ cup + 2 Tablespoons pure maple syrup
1 teaspoon molasses *
½ cup + 2 Tablespoons unsweetened plain plant milk
1 Tablespoon lemon juice
1 teaspoon vanilla

Other Optional Ingredients:

1 cup chopped walnuts (or pecans)

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Instructions

Preheat the oven to 400 F, center rack.
Line the muffin tin with 12 paper liners, set aside.
Mash the bananas thoroughly into an almost pudding-like texture, measure exactly one cup, then set aside.
Place the all the Dry Ingredients into a large mixing bowl, whisk to combine.
Add all the Wet Ingredients, including the mashed bananas to the dry ingredients and mix thoroughly by hand to incorporate all the ingredients.
Stir in the chopped walnuts (or pecans).
Carefully spoon the batter into the paper-lined muffin tin up to the top.
After spooning the muffin batter into the liners, allow the muffin batter to sit for 5 minutes on the counter before placing in the oven.
Place in a 400 F preheated oven for 7 minutes, then after 7 minutes, lower the oven temperature to 350 F and bake for 13 to 14 minutes or until a toothpick comes out clean.
Remove from the oven and allow the muffins to cool in the muffin tin for 5 minutes, then remove the muffins and move them to a cooling rack. Allow to cool for 45 minutes on the cooling rack, then enjoy! Store at room temperature in an air-tight container.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: Makes 12 regular-sized muffins

Nutritional Information: Leaving the nuts out reduces fat to 0.8g

The post Healthy Banana Nut Wheat Bran Muffins appeared first on Monkey and Me Kitchen Adventures.

Spiced Fusion Black Lentil and Bean Soup

Ameera and Robin — Wed, 04 Mar 2026 18:43:51 +0000

Spiced Fusion Black Lentil and Bean Soup! It’s a flavor explosion for those who love comforting lentil soups but crave a bold, cross-cultural twist, with curry leaning front and center to deliver that unmistakable Indian-forward profile.

This Spiced Fusion Black Lentil and Bean Soup is a cozy, hearty hug in a bowl, a true crowd-pleaser that shines in every spoonful. Imagine glossy black beluga lentils simmering alongside robust black beans, mingling with tasty veggies—carrots, celery, and onions—that create a silky, creamy broth. The magic comes from a fusion of Indian spices infused with bright Mexican aromatics. The result is a creamy, savory soup that lauds Indian warmth while letting Mexican citrus notes lift the palate.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We ate this soup all up in no time, and every spoonful left us craving more. It’s absolutely delicious, with a velvety texture from the lentils and beans that clings to every bite, while the spice blend dances across the palate in a well-balanced harmony.

If you’re looking for a cozy, comforting weeknight winner that still feels special, you gotta give this one a try—slurp-worthy, soul-satisfying, and bound to become a beloved staple in your recipe rotation.

Tips for Success:

Flavor Profile: This Spiced Fusion Black Lentil and Bean Soup is hearty and delicious. Black beluga lentils, black beans, veggies, and a fusion of Indian spices with hint of Mexican aromatics make for a slightly creamy savory broth. This soup is a tasty flavor explosion of two different cuisines that perfectly complement each other in this tasty soup. It leans more toward Indian flavors with the curry being prominent.
Broth: The broth is initially thin but slightly thickens as the lentils become soft and the black beans cook in the liquids resulting in a slightly creamy broth. The longer it sits, the thicker it becomes.
Lentils: We used Clear Creek Black Lentils [Beluga/Caviar Lentils]. Feel free to use your favorite black lentils or other lentils. If using other lentils, you may need to adjust the cooking time and liquids accordingly.
Spices: Feel free to ramp up the spices to suit your personal preferences.
Baking Soda: Baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes. We use it in this dish to remove some of the tomato acidity (from the tomato paste) without losing the tomatoey flavor. When you add it, the mixture may bubble up, then settle down as it neutralizes the acidity. The baking soda also helps speed up the cooking process when combining tomatoes with lentils.
Sea Salt and Lentils: Do not add the sea salt until the lentils are tender. Salt tends to prolong the cooking process of the lentils. If you accidentally add it with the lentils, don’t sweat it, it just may take slightly longer to cook to become tender.
Tahini: The tahini is used to balance the flavors.
Tahini Substitutions: Feel free to substitute the tahini with your favorite nut or seed butter with the understanding that the flavor and texture may be impacted accordingly.
Curry Powders: All curry powders are not the same. There are tons of curry options and blends. Use your favorite curry blend. Each blend tends to accent different spices within the blend. We have found that some blends are heavy with turmeric and tend to be slightly acidic on the backend of the palate and others may contain a lot of heat. Feel free to adjust spices based upon the curry blend selected.
Regular Chili Powder: Feel free to use your favorite chili powder, just be sure to select a mild one and not one that has a lot of heat to it.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This soup freezes well.

Pantry Products:

Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
Lentils: We used Clear Creek Black Lentils [Beluga/Caviar Lentils]. Feel free to use your favorite black lentils or other lentils.
Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large stock pot with a lid

If you try this comforting soup, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Spiced Fusion Black Lentil and Bean Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 15 Minutes
Cook Time: 40 Minutes
Total Time: 55 Minutes
Yield: 8 Cups 1x
Category: Soup
Method: Stovetop
Cuisine: Indian Inspired, Mexican Inspired
Diet: Vegan

Print Recipe

Description

This Spiced Fusion Black Lentil and Bean Soup is a cozy, hearty hug in a bowl, a true crowd-pleaser that shines in every spoonful.

Ingredients

Base Ingredients:

1 medium yellow onion, fine dice
2 celery ribs, fine dice
2 medium carrots, diced
1 Tablespoons minced garlic
2 Tablespoons tomato paste
3 cups low-sodium vegetable broth *
3 cups water
¾ cup dry black lentils *
¼ teaspoon baking soda *

Spice/Herb Ingredients:

1 teaspoon onion powder
2 teaspoons garlic powder
1 teaspoon cumin (+/-)
1 teaspoon curry powder (+/-) *
1 teaspoon regular chili powder (+/-) *
½ teaspoon sweet paprika (+/-)
¼ teaspoon coriander (+/-)
¼ to 1 ¼ teaspoon sea salt (+/-) *
Pinch to ¼ teaspoon black pepper
2 bay leaves

Other Ingredients:

1 Tablespoon tahini (+/-) *
1 Tablespoon lemon juice
2 – [ 15.5 oz. cans ] black beans, drained and rinsed

Optional Toppings:

Chopped fresh parsley (or cilantro)

Serving Ideas:

Steamed rice
Flatbread or naan

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Instructions

Place the Spice/Herb Ingredients (except the bay leaves and sea salt) in a small bowl, mix well, set aside.
In a large stock pot, sauté the diced onions, carrots, and celery, sauté over medium-high heat for 7 to 9 minutes until they start to become tender. Add a splash of water to prevent sticking/burning if needed.
Add the minced garlic and tomato paste to the skillet, continue to sauté over medium-high heat, stirring constantly for 1 minute.
Next add all the remaining Base Ingredients (except the black lentils and baking soda) and the Spice/Herb Mix, stir well, bring to a boil. Add the baking soda. Stir well.
Add the black lentils, stir well, then tuck in the bay leaves, then immediately lower to a low-percolating boil. Then simmer with a low-percolating boil for 20 minutes or just until the lentils are perfectly tender.
Add the sea salt, tahini, lemon juice, and black beans to the pot, stir well, then simmer for 5 minutes.
Remove from the stove, cover with a lid and allow to set for 10 minutes to allow the flavors to marry.
To serve, remove and discard the bay leaf, ladle the soup into bowls, and serve with chopped fresh cilantro (or parsley) and steamed rice and/or flatbread/naan.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 6 to 8 (makes 8 cups)

The post Spiced Fusion Black Lentil and Bean Soup appeared first on Monkey and Me Kitchen Adventures.

Healthy Vegan Coconut Pineapple Muffins

Ameera and Robin — Sun, 01 Mar 2026 21:29:07 +0000

Healthy Vegan Coconut Pineapple Muffins! Packed with wholesome ingredients, they’re naturally dairy-free and vegan-friendly, yet irresistibly indulgent enough to satisfy even the most discerning dessert lovers. Try these muffins for a guilt-free tropical escape any day of the week.

These Healthy Vegan Coconut Pineapple Muffins deliver sunshine in every bite, bursting with tropical coconut flecks and juicy pineapple gems. Baked to be moist, fluffy, and lightly sweet, they strike the perfect balance between indulgence and healthful goodness. The coconut adds a creamy hug, while the pineapple brightens with tangy sweetness, making these muffins a craveable, plant-based treat that’s ideal for breakfast, snack-time, or a lively brunch spread.

These Healthy Vegan Coconut Pineapple Muffins are delicious, filled with coconut and pineapple yumminess. They are moist, fluffy, and lightly sweet.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients.

Hi there, Ameera here!

We devoured these tasty muffins down, and the moment they landed on the plate, the kitchen filled with a lush, coconut-kissed aroma. They’re delicious with just a hint of sweetness, balancing creamy coconut, fruity pineapple, and a soft, tender crumb that melts in your mouth.

I love how effortless they are to whip up for busy mornings or cozy weekend treats, and they’re naturally vegan and packed with wholesome ingredients. If you’re chasing a plant-based bite that feels indulgent without the heaviness, this recipe is a must-try—you’ve got to give this one a go!

Tips for Success:

Flavor Profile: These Healthy Vegan Coconut Pineapple Muffins are delicious, filled with coconut and pineapple yumminess. They are moist and fluffy and lightly sweet.
Pressing the Crushed Pineapple: It is important to press the crushed pineapple to get as much of the juice out of the pineapple in order to measure the amount properly which is ½ cup pressed and packed crushed pineapple.
Pineapple Juice: The pineapple juice comes from the can of crushed pineapple.
Resting the Muffins before Baking: Resting the muffin batter for at least 5 minutes (up to 10 minutes) before baking allows the flour to fully hydrate. This makes for a tender and fluffy crumb.
Oven Temperature Switch: Start the oven at 400F for the first 10 minutes, this allows the muffins to quickly crest and puff up creating that beautiful muffin dome.
Before Baking: Before popping in the oven, be sure to remove any coconut flakes off the middle of the muffin tray to avoid the coconut from burning. In other words, when you sprinkle the tops of the muffins with shredded coconut, some make fall in between the muffins, try to brush those pieces off.
Baking: If you find that your muffin tops start to become overly browned, then tent with a piece of foil.
Tops of the Muffins: If your muffin tops are not golden enough for you, you can place them under the broiler for a minute or two to lightly toast the muffin tops, but watch continuously to avoid overly browned muffins. Coconut burns easily under a broiler.
Maple Sugar (or other dry sugar): We used maple sugar, but coconut or date sugars or other dry sugars work equally well. Maple Sugar: Maple sugar is dehydrated maple syrup. It works really well in this recipe. The maple sugar can be substituted with date sugar. If your diet permits, coconut sugar is also a good substitute for maple sugar.
Organic Unbleached White Flour: We used an all-purpose organic white flour.
Flour Substitutions: A Whole Wheat Pastry Flour can be used as it is a whole grain flour. It is made from 100% stone ground soft spring wheat It is Whole Food Plant Based as it is made from 100% soft spring wheat berries. It has a lighter texture than whole wheat flour. We have used Bob’s Red Mill 100% Stone Ground Whole Wheat Pastry Flour in our other recipes and it works well. Whole wheat pastry flour is very thirty, you may need to add more liquids.
Whole Wheat Flour Substitution: You can also use whole wheat flour in this recipe. The end product is a denser texture that has a pronounced wheat flavor. Whole wheat flour is very thirsty, you may need to add more liquids.
Measuring Flour: Spoon the flour into the measuring cup and level off. Do not pack it in and do not scoop it in.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 4 days at room temperature. Store in a covered air-tight container.

These muffins freeze well.

Pantry Products:

Unbleached All-Purpose Organic Flour: We used King Arthur Unbleached All-Purpose Organic Flour. Feel free to use your favorite all-purpose flour.
Crushed Pineapple: We used Dole Crushed Pineapple in 100% Pineapple Juice. Feel free to use your favorite crushed pineapple in 100% pineapple juice, no sugars added or syrups.
Shredded Coconut: We used Bob’s Red Mill Shredded Unsweetened Coconut. Feel free to use your favorite unsweetened shredded coconut.
Maple Sugar: We used Nova Maple Sugar. Feel free to use your favorite dry sugar.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Muffin tin (holds 12 regular-sized muffins)
Paper muffin liners

Healthy Vegan Coconut Pineapple Muffins

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 15 Minutes
Cook Time: 17-19 Minutes
Total Time: 32 Minutes
Yield: 12 Muffins 1x
Category: Breakfast, Dessert
Method: Oven
Cuisine: American
Diet: Vegan

Print Recipe

Description

These Healthy Vegan Coconut Pineapple Muffins deliver sunshine in every bite, bursting with tropical coconut flecks and juicy pineapple gems.

Ingredients

Dry Ingredients:

1 ¾ cups organic unbleached white flour *
2 teaspoons baking powder
¼ teaspoon baking soda
¾ cup maple sugar (or dry sugar of choice) *
1 cup unsweetened shredded coconut *
½ teaspoon sea salt (+/-) *

Wet Ingredients:

½ cup crushed pineapple, thoroughly drained *
½ cup pineapple juice, from can above
½ teaspoon lemon juice
1 cup light coconut milk (from can)
1 teaspoon vanilla

Optional Topping:

¼ cup unsweetened shredded coconut

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Instructions

Preheat the oven to 400 F, lower third of the oven rack. [Not the bottom rack]
Line the muffin tin with 12 paper liners, set aside.
Place a bowl on the counter with a fine mesh strainer over top, place the crushed pineapple into the fine mesh strainer and drain the pineapple juice into the bowl below. Press the crushed pineapple repeatedly with the backend of a spoon to thoroughly press out all the juice (reserve the juice). Set aside.
Place the all the Dry Ingredients into a large mixing bowl, whisk to combine.
Add all the Wet Ingredients (including the drained pineapple and pineapple juice) to the dry ingredients and mix thoroughly by hand to incorporate all the ingredients.
Carefully spoon the batter into the paper-lined muffin tin up to the top. If topping with shredded coconut, generously coat the entire top of each muffin with a generous sprinkling of shredded coconut, then slightly press the coconut flakes onto the batter to adhere it to the muffins.
Allow to sit for 5 minutes on the counter before placing in the oven.
Place in a 400 F preheated oven for 10 minutes, then after 10 minutes, lower the oven temperature to 375 F for 7 to 9 minutes or until a toothpick comes out clean.
Remove from the oven and allow the muffins to cool in the muffin tin for 10 minutes, then remove the muffins and move them to a cooling rack. Allow to cool for 45 minutes on the cooling rack, then enjoy! Store at room temperature in an air-tight container.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: Makes 12 regular-sized muffins

The post Healthy Vegan Coconut Pineapple Muffins appeared first on Monkey and Me Kitchen Adventures.

Easy No-Chop Lentil Veggie Soup

Ameera and Robin — Wed, 25 Feb 2026 20:47:43 +0000

Easy No-Chop Lentil Veggie Soup! Simmered in a comforting broth with warming spices, this lentil soup is naturally gluten-free, satisfying, and meal-prep friendly.

This budget-friendly, Easy No-Chop Lentil Veggie Soup is the cozy, nutritious hug your weeknight dinner has been craving. Packed with hearty lentils and colorful vegetables, this wholesome soup delivers protein, fiber, and vitamins in every spoonful, all while keeping prep time ultra-low since there’s no chopping required.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

Boy of boy, this recipe stirred up a lot of controversy. It sparked more than a few debates—some folks loved it, others wanted to tweak the canned veggies or swap in different spices. Yet what unites us is a shared goal: nourishment that supports our bodies, and helping our readers managing arthritis. This version was created with that heart in mind, balancing familiar flavors with a forgiving, pantry-friendly approach.

If you’re looking for a cozy meal that’s easy on the wallet and on the joints, you gotta give this one a try. The simple substitutions invite you to tailor the dish to your taste, while the steady, comforting notes of lentil, tomato, and veggie goodness keep it universally appealing.

Tips for Success:

Flavor Profile: This Easy No-Chop Lentil Veggie Soup is cozy, nutritious and full of hearty lentils and veggies. This budget-friendly soup is super easy to make with no chopping required.
Depth of Flavor: Perhaps the most significant thing about this recipe is that it is simple, because there is no chopping required; however, the lack of chopping onion and garlic left the soup slightly flatter than our typical robust and flavorful soups which led to a ton of family controversy. The good news is this soup can be easily modified to suit your tastes.
Almost Didn’t Make it to the Blog: This recipe was just one big fight in our family of taste testers. Everyone had such varying opinions on the flavors and veggies; we almost scrapped this recipe completely. However, we then decided to post it and let our readers know that they can use their favorite canned veggies and ramp up spices and herbs as needed or only use their favorite herbs and spices.
No Chopping: We made this easy-to-make soup for our readers who suffer from arthritis. No chopping required.
Veggies: Feel free to substitute the peas with your favorite veggies or add a can of your favorite veggies in addition to the peas. Be sure to select veggies that cook quickly.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This soup freezes well.

Pantry Products:

Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
Miso: We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free. Miso really lends itself to balancing flavors when you don’t use oil. You can also use chickpea miso for a soy free version.
Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.
Dried Crushed Thyme Leaves: If you can’t find dried crushed thyme leaves, you can use ground thyme but use half the amount.
Regular Chili Powder: Feel free to use your favorite chili powder, just be sure to select a mild one and not one that has a lot of heat to it.
Canned Lentils: We used Delallo Imported Italian Lentils. They come in a 14 oz. can. Most grocery stores carry them in the specialty aisles. If using dry lentils, select lentils that hold their shape after cooking like a brown lentil such as small brown lentils called Pardina lentils. Cook dry lentils separately, adjust time accordingly. If cooking dry lentils, you want to end up with 1 2/3 cups of cooked
Baking Soda: Baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes. We use it in this dish to remove some of the tomato acidity (from the petite diced tomatoes) without losing the tomatoey flavor. When you add it, the mixture may bubble up, then settle down as it neutralizes the acidity. If you prefer that tinny taste that is typically associated with canned tomatoes, feel free to leave it out or only add a pinch.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large stock pot

If you try this cozy soup, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Easy No-Chop Lentil Veggie Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 10 Minutes
Cook Time: 25 Minutes
Total Time: 35 Minutes
Yield: 8 Cups 1x
Category: Soups
Method: Stovetop
Diet: Vegan

Print Recipe

Description

This budget-friendly, Easy No-Chop Lentil Veggie Soup is the cozy, nutritious hug your weeknight dinner has been craving.

Ingredients

Base Ingredients:

2 cups low-sodium vegetable broth *
2 cups water
1 – [ 14.5 oz. can ] petite diced tomatoes
¼ cup nutritional yeast
1 Tablespoon miso *
1 ½ teaspoon tahini *
2 teaspoons pure maple syrup
¼ teaspoon baking soda *

Spice/Herb Ingredients:

1 teaspoon onion powder
2 teaspoons garlic powder
1 teaspoon dried oregano
1 teaspoon dried basil
¼ teaspoon dried crushed thyme leaves *
½ to 1 teaspoon cumin (+/-)
½ teaspoon regular chili powder *
¼ to 1 teaspoons sea salt (+/-) *
¼ teaspoon black pepper

Other Ingredients:

2 – [ 14.5 oz. cans ] brown lentils, drained and rinsed
¾ cup frozen peas
3 cups fresh baby spinach
2 teaspoons lemon juice

Optional Toppings:

Chopped fresh parsley
Vegan Parmesan Cheese

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Instructions

Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
In a large stock pot, add all the Base Ingredients (except baking soda) and Spice/Herb Mix, bring to a boil, add the baking soda, stir well, then lower to a simmer. Simmer for 4 minutes, stir occasionally to ensure the miso is thoroughly dissolved into the soup broth.
Add all the Other Ingredients (except the baby spinach) to the pot, simmer for 9 minutes.
Add the hand-torn baby spinach, simmer for 5 to 7 minutes. Remove from the stove and allow to set for 5 minutes to allow the flavors to marry.
To serve, ladle the soup into a bowl, and serve with chopped fresh parsley and/or Vegan Parmesan Cheese and crusty bread or flatbread.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 6 (makes 8 cups)

The post Easy No-Chop Lentil Veggie Soup appeared first on Monkey and Me Kitchen Adventures.

Lebanese Chopped Salad with Zaatar Vinaigrette

Ameera and Robin — Sun, 22 Feb 2026 17:47:54 +0000

Lebanese Chopped Salad! Craving a flavorful, healthy meal? This Lebanese chopped salad makes a perfect weeknight dinner salad or a dazzling potluck side.

This Lebanese Chopped Salad with Zaatar Vinaigrette bursts with sunshine-forward crunch from fresh bell peppers, cucumbers, cabbage, green onions, and tomatoes, all finely chopped for spoonful-delicious bites. Every bite delivers a crisp, vibrant harmony of color and texture, creating a salad that’s as satisfying to the eyes as it is to the palate. The star of the show is the zesty garlic zaatar vinaigrette, a bright, herbaceous dressing that coats every piece of produce, adding a punch of garlic, citrusy brightness, and authentic Middle Eastern depth.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

This is sooooo delicious! This is Yasmeen’s all-time favorite salad, and you’ll taste why the moment you take a bite. She swears by the zesty garlic-vinegar flavors, and she even enjoys drinks the dressing from the bottom of the bowl after the salad’s gone—talk about a dedicated seasoning enthusiast. Sooooo good is her go-to reaction, and now it can be yours too.

If you’re chasing a bright, crave-worthy salad that’s easy to customize and proudly shares bold, garlicky notes, you gotta give this one a try!

Tips for Success:

Flavor Profile: This Lebanese Chopped Salad with Zaatar Vinaigrette is filled with fresh bell peppers, cucumbers, cabbage, green onions, and tomatoes that are finely chopped for spoonful deliciousness, all coated in a zesty garlic, zaatar flavored dressing.
Time: This is a super easy salad to make; however, there is a lot of dicing and chopping of veggies.
Chopped Salad: All the ingredients in this salad are fine dice, in other words, you can eat the chopped salad with a spoon. The key to a “chopped salad” is finely dicing all the ingredients to similar sizes or smaller.
Salting the Cucumbers Option: You may wish to consider salting the cucumbers to pull out the excess moisture to avoid watering down the dressing over time. In other words, if the salad sits in the fridge, then the cucumbers will release their water into the salad which results in a watered-down dressing. Cucumbers are 96% water. They are really great for you; however, they do tend to leach water after cutting/dicing them which waters down most salads. If you eat the salad right away, then this doesn’t tend to be an issue. If you want to ensure a great salad, then after dicing the cucumbers into tiny pieces, sprinkle them with ½ teaspoon sea salt, mix well and refrigerate the diced cucumbers for 20 minutes. After 20 to 30 minutes, then drain the cucumbers into a colander, then rinse thoroughly with cold tap water and place into a clean, lint-free dish towel and pat dry, then place in the salad bowl in Step 2. Do this as the first step before anything else so that while they are in the fridge, you can prepare all the other veggies. We didn’t salt the cucumbers for this recipe because Yasmeen tends to eat 3 to 4 bowls and there are never any leftovers to go into the fridge.
Fresh Tomatoes: We used grape tomatoes, cut into 4ths. If you use regular tomatoes, then remove all the seeds and juice/water. Finely dice the tomato flesh. Removing all the excess juices/water/seeds avoids watering down the dressing.
Bell Peppers: We used one red bell pepper in this salad. You can also use an orange or yellow bell pepper.
Grated Green Cabbage: We used a green cabbage, but you can also use a purple cabbage. Be sure to grate the cabbage or chop into fine pieces, no bigger than 1/4 inch.
Amount of Pure Maple Syrup: Our family was divided over the amount of maple syrup that was needed to create the perfect amount of sweetness. Feel free to use less or add more.
Za’atar Herb Seasoning: Za’atar seasoning is a blend of the following spices: thyme, cumin, oregano, coriander, sumac, and sesame seeds. You will find a lot of variations as every region has their own favorite seasoning blend. The seasonings that appear consistent across regions is thyme, sesame seeds, and sumac. We use many different brands of za’atar so we don’t have a specific brand to recommend.
Garlic Vinegar Concentrate: The Garlic Vinegar Concentrate is the key to the deliciousness of this recipe. That zesty fresh garlic with the red wine vinegar and sea salt makes a delicious base for the dressing. There is no substitution as it is a key ingredient. You will need to make the Garlic Vinegar Concentrate either earlier in the day or the day before. We keep the Garlic Vinegar Concentrate in our refrigerator 24/7 because it is an essential ingredient for TONS of Lebanese recipes. Michael lives by it. He eats tons of salad every day with the Garlic Vinegar Concentrate on it. If you know, you know. 
Amount of Sea Salt: Our family was completed divided over the amount of sea salt that was needed to perfectly season the salad.
Serving after Refrigerating: This recipe is best when served immediately after making. If serving after refrigeration, remove from the refrigerator at least 30 minutes before serving to allow the flavors to wake up.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This salad does not freeze well.

Pantry Products:

Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Whisk (or fork)
Mortar and pestle (to make the Garlic Vinegar Concentrate)

If you try this flavorful salad, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Lebanese Chopped Salad with Zaatar Vinaigrette

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Total Time: 20 Minutes
Yield: 5 ½ Cups 1x
Category: Salad
Cuisine: Lebanese Inspired
Diet: Vegan

Print Recipe

Description

Ingredients

Salad Base Ingredients:

4 to 5 mini cucumbers, (1 cup) fine dice *
1 red bell pepper, fine dice
8 to 12 green onions, fine slice
18 grape tomatoes, quartered (1 cup) *
2 cups grated green cabbage *

Dressing Ingredients:

¼ cup Garlic Vinegar Concentrate *
1 Tablespoon + 1 teaspoon tahini
2 teaspoons red wine vinegar (+/-)
1 teaspoon lemon juice
1 teaspoon pure maple syrup (+/-) *
1 ½ teaspoons zaatar (+/-) *
Pinch to 1 ¼ teaspoons sea salt (+/-) *

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Instructions

Place all the Dressing Ingredients into a small bowl and whisk until smooth and emulsified. Refrigerate until ready to dress the salad.
Place all the Salad Based Ingredients into a large bowl, mix to evenly distribute the ingredients, then set aside.
Pour the dressing over the salad ingredients, mix well to thoroughly coat all the ingredients. Serve and enjoy! Refrigerate leftovers.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: Makes 5 ½ cups (serves 4 to 6)

The post Lebanese Chopped Salad with Zaatar Vinaigrette appeared first on Monkey and Me Kitchen Adventures.

Vegan Mountain Soup Beans

Ameera and Robin — Wed, 18 Feb 2026 18:12:55 +0000

Vegan Mountain Soup Beans! Every spoonful delivers warmth, texture, and a satisfying protein punch, making it a nourishing centerpiece for a weeknight dinner or a casual weekend feast.

These Vegan Mountain Soup Beans are a hearty, delicious bowl that satisfies the soul and the palate. Savory notes mingle with notes of smokiness, all woven together with plump pintos simmered to perfection in a rich, comforting broth. While the traditional Mountain Soup Beans rely on ham hocks to deliver their signature depth, this Whole Food Plant Based rendition is inspired by the Appalachian classic with a twist by using everyday plant-based ingredients to achieve a cozy, robust flavor. Whether you’re craving rustic comfort or a wholesome vegan option, these beans bring the heart of the mountains to your table with a clean, satisfying finish.

Whole Food Plant Based, Vegan, plant based, oil free, dairy free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We ate these soup beans with our sweet cornbread like our lives depended upon it, so yummy!! We’re dedicating this post to my Aunt Mary and Cousin Jordan because they LOVE Mountain Soup Beans

The combination of soft, creamy beans and crumbly, lightly sweet cornbread creates a classic Southern-style pairing that elevates every bite. If you’re aiming for a true festival of flavors, drizzle a little hot sauce or a tangy cider vinegar finish over the beans, and serve with a wedge of lime for a bright, fresh kick.

This personal-favorite duo is enough to make anyone rush to the stove, ready to scoop, savor, and share. Give this recipe a go, tag a friend who loves comforting vegan meals, and savor the heartfelt flavors inspired by family and tradition.

Tips for Success:

Flavor Profile: These Mountain Soup Beans are both hearty and delicious. Savory, slightly sweet, and smoky flavors blend perfectly with hearty pinto beans in a tasty broth. The traditional Mountain Soup Beans dish was made with ham hocks and pinto beans. This Whole Food Plant Based nod to the classic Appalachian dish offers warm and comfort made healthy.
Broth: There is a decent amount of broth, but not overly brothy. Just enough to be slightly reminiscent of a soup. Perfect for dipping cornbread. This broth is smoky, if you are not a fan of smoky flavors, consider skipping this recipe.
Spices: The spices are earthy and smoky; however, you can easily ramp up the spices if you wish to suit your own personal preferences.
Pinto Beans: Feel free to substitute the pinto beans with black beans or kidney beans.
Ham Hock Flavors: The traditional dish is flavored with smoky ham hocks; however, this dish gives a Whole Food Plant Based nod to ham hocks. It won’t taste the same, but you will definitely pick up on the “ham hock-esqueness” of the dish with its slightly sweet and smoky flavors.
Tahini: The tahini adds some fat to the dish and helps balance the flavors.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

These beans freeze well.

Pantry Products:

Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients. Feel free to use your favorite vegetable broth.
Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos. We recommend using reduced-sodium products.
Liquid Smoke: We used Colgin Natural Hickory Liquid Smoke. Feel free to use your favorite liquid smoke.
Molasses: We used Grandma’s Unsulfured Original Molasses. Feel free to use your favorite molasses. We do not recommend black strap molasses as it can sometimes be bitter.
Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large stockpot

If you try this cozy soup, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Vegan Mountain Soup Beans

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

Author: Monkey and Me Kitchen Adventures
Prep Time: 15 Minutes
Cook Time: 30 Minutes
Total Time: 45 Minutes (+Rest Time)
Yield: 6 Cups 1x
Category: Soup
Method: Stovetop
Cuisine: American
Diet: Vegan

Print Recipe

Description

These Vegan Mountain Soup Beans are a hearty, delicious bowl that satisfies the soul and the palate.

Ingredients

Base Ingredients:

1 large white onion, fine dice
1 Tablespoon minced garlic
1 Tablespoon tomato paste
2 cups low-sodium vegetable broth *
2 cups water

Vegan Ham Hock Ingredients:

1 Tablespoon reduced-sodium tamari *
½ teaspoon hickory liquid smoke *
1 teaspoon pure maple syrup (+/-) *
2 teaspoons tahini *
¼ teaspoon molasses *
¼ teaspoon apple cider vinegar
1 teaspoon onion powder
2 teaspoons garlic powder
½ teaspoon smoked paprika (+/-) *
¼ to 1 teaspoon sea salt (+/-) *
Pinch to ¼ teaspoon black pepper (+/-)
2 bay leaves

Other Ingredients:

3 – [ 15.25 oz. cans ] pinto beans, drained and rinsed *

Serving Ideas:

Cornbread
Crusty bread

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Instructions

In a large stock pot, add the diced onions, sauté over medium-high heat for 7 to 9 minutes to soften, add a splash of water, if needed to avoid burning.
Then lower the heat to medium, add the minced garlic and tomato paste, sauté, stir constantly for one minute.
Next add all the remaining Base Ingredients and the all the Vegan Ham Hock Ingredients, stir well. Increase the heat, bring the mixture to a boil, add the pinto beans, stir well, then immediately lower to a low-percolating boil; tuck in the bay leaves, and simmer with a low-percolating boil over medium heat for 20 minutes (uncovered), stirring occasionally to prevent the beans from sticking to the bottom of the pot.
After 20 minutes, remove the pot from the stove and allow to sit undisturbed for 10 minutes to allow the flavors to marry. After 10 minutes, remove and discard the bay leaves.
Serve with cornbread or crusty bread. Enjoy!

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 4 (makes 6 cups)

The post Vegan Mountain Soup Beans appeared first on Monkey and Me Kitchen Adventures.

Vegan Southern Sweet Cornbread

Ameera and Robin — Tue, 17 Feb 2026 03:02:07 +0000

Vegan Southern Sweet Cornbread! Packed with wholesome ingredients, it stays true to Southern flavors while offering a modern, vegan twist.

This Vegan Southern Sweet Cornbread is a healthier twist on a classic Southern staple, crafted for plant-based eaters without sacrificing comfort-food heart. Sweetened just enough to evoke nostalgia, yet balanced so it’s not overly sugary, this dense, corn-kissed loaf delivers a flawless crumb and a moist, tender crumb you can practically feel melt in your mouth. Perfect for weeknight dinners, Sunday brunch, or holiday tables, this cornbread rises to the occasion.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients.

Hi there, Ameera here!

Sooooo good—seriously, we devoured every crumb! Yasmeen even ate three pieces, and I couldn’t blame her one bit. This cornbread isn’t just a side; it’s the star of the plate. The aroma wafts through the kitchen with notes of sweet, warm corn, while the crust crackles just enough to give you that satisfying bite.

I love how the batter comes together with simple, wholesome pantry staples, making it feel like a Sunday treat that you can feel good about eating. If you’re craving cozy comfort with a vegan twist, you’ve found your new go-to—perfect for enjoying on its own or pairing with your favorite vegan chili.

We dedicated this recipe to my great grandpa, who is 93 and grew up in the mountains of Cumberland, Maryland. He has had two heart attacks and quadruple bypass heart surgery. Cornbread is his absolute favorite food in the whole world. He absolutely loved this healthier version. He gave this recipe a solid 9.8 out of 10.

Give it a try and tell me your favorite way to enjoy it in the comments—this one is destined to become a beloved staple in any plant-based home cook’s repertoire.

Tips for Success:

Flavor Profile: This is a healthier twist on a classic Southern sweet cornbread. Sweetened, but not overly sweet, dense, with a perfect crumb, and full of healthy, wholesome ingredients, it’s absolutely delicious.
Sweetness: This cornbread is sweet using both maple sugar and a little maple syrup.
Maple Sugar Substitutions: Feel free to substitute the maple sugar with your favorite dry sugar.
Maple Syrup/Maple Sugar: You cannot substitute the dry maple sugar for maple syrup. This recipe uses both dry maple sugar and maple syrup. However, again, you can replace the maple sugar with another equal amount of dry sugar, like date or coconut sugar.
Unbleached Organic All-Purpose White Flour: We used unbleached, all-purpose, organic white flour. Feel free to use your favorite al-purpose flour.
Measuring Flour: Spoon the flour into the measuring cup and level off. Do not pack it in and do not scoop it in. Scooping flour results in too much flour as it packs it in the measuring cup.
Parchment Paper Liner: Line the baking dish with parchment paper to cover the bottom, allow excess paper to go up two of the sides and hang over the edge for easy removal. We cover all four sides of the pan by using two lengths of parchment paper. This is not required (all four sides), but the bottom and two sides are needed.
Removal from Pan: Make sure you run a sharp knife all along the edges of the pan where the parchment paper isn’t covering the edges to ensure that the cornbread doesn’t stick to the sides when lifting it from the pan.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 4 days at room temperature. Store in a covered air-tight container.

This cornbread freezes well.

Pantry Products:

Unbleached All-Purpose Organic Flour: We used King Arthur Unbleached All-Purpose Organic Flour. Feel free to use your favorite all-purpose flour.
Maple Sugar: We used Nova Maple Sugar. Feel free to use your favorite dry sugar.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

8 x 8 baking pan
Parchment paper

If you try this comforting cornbread, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Vegan Southern Sweet Cornbread

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 15 Minutes
Cook Time: 23-25 Minutes
Total Time: 40 Minutes
Yield: 9 Servings (Squares) 1x
Category: Side
Method: Oven
Cuisine: American
Diet: Vegan

Print Recipe

Description

This Vegan Southern Sweet Cornbread is a healthier twist on a classic Southern staple, crafted for plant-based eaters without sacrificing comfort-food heart.

Ingredients

Dry Ingredients:

1 1/3 cups cornmeal
1 cup unbleached organic all-purpose white flour *
1 Tablespoon baking powder
½ teaspoon baking soda
1/3 cup + 1 Tablespoon maple sugar (or other dry sugar) *
½ teaspoon sea salt *

Wet Ingredients:

1 cup unsweetened plain plant milk
2 teaspoons apple cider vinegar
1/3 cup unsweetened applesauce
1 Tablespoon pure maple syrup

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Instructions

Preheat the oven to 400 F. Place the oven rack in the center position.
Line an 8 x 8 baking pan with parchment paper. Set aside.
Place add all the Dry Ingredients into the large bowl, whisk until well combined.
Place all the Wet Ingredients into the bowl with the dry ingredients, stir just until everything is mixed well. Then place the mixture into the parchment lined 8 x 8 baking dish, smooth out carefully to make everything level.
Place in a preheated oven and bake at 400 F for 23 to 25 minutes until set and a toothpick comes out clean and the top turns golden.
Remove from the oven, allow to cool for at least 25 minutes, then score, cut, serve and enjoy.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 9

The post Vegan Southern Sweet Cornbread appeared first on Monkey and Me Kitchen Adventures.

No-Bake Healthy Lunch Lady Peanut Butter Bars

Ameera and Robin — Wed, 11 Feb 2026 21:28:14 +0000

No-Bake Healthy Lunch Lady Peanut Butter Bars! Rich in wholesome ingredients and free from bake-time, these bars are a breeze to assemble and ideal for meal prep, snack time, or a quick dessert.

These No-Bake Healthy Lunch Lady Peanut Butter Bars are the perfect sweet-and-salty treat that will have your taste buds singing. Each bite blends rich peanut flavor with a satisfying saltiness and just the right amount of sweetness, creating a texture that’s simultaneously crunchy and flaky, with a comforting aftertaste that lingers like your favorite Butterfinger-inspired candy bar.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients.

Hi there, Ameera here!

OOoOOoOooO these bars are absolutely DELISH! If you’re a sweet-and-salty fanatic like us, you’ll fall hard for their irresistible balance of creamy peanut butter, crunchy pretzel bits, and a gentle kiss of sweetness.

This recipe takes a beloved, traditional favorite and gives it a healthier twist, making it perfect for guilt-free snacking, meal-prep-friendly lunches, or a quick dessert that still feels indulgent.

The no-bake method keeps things simple and hassle-free while delivering maximum flavor, so you can post about a tasty, wholesome treat with confidence and authenticity. You gotta give this one a try!

Tips for Success:

Flavor Profile: These Healthy Lunch Lady Peanut Butter Bars are the perfect combination of sweet and salty. The texture and flavor are reminiscent of a Butterfinger candy bar.
History of Lunch Lady Bars: The Lunch Lady Bars consisting of peanut butter and chocolate are iconic as a nostalgic American school cafeteria from the 1960s to the 1980s. They were made with peanut butter, crushed graham crackers, melted butter, and powdered sugar with a chocolate icing.
Healthier Whole Food Plant Based Version: A substitute for the graham cracker crumbs was needed for the success of this recipe. Utz makes sourdough pretzel nuggets where the only ingredients are wheat flour, salt, yeast, baking soda. The wheat flour is not enriched (which is awesome). These pretzels are oil-free, cholesterol free, trans-fat free. For a healthier version (versus the traditional/original version) this recipe is made without butter, powdered sugar, and graham crackers, this Whole Food Plant Based version is absolutely delicious!
Original Recipe versus Healthier Recipe: Do these bars taste like the original? No, they do not, but this healthier version is delicious and will definitely satisfy your sweet and salty cravings!
Utz Sourdough Pretzel Nuggets: Utz Sourdough Pretzel Nuggets are made from genuine sourdough, they are baked, and have minimal processed ingredients. They are oil-free, and fat-free. They are on the healthier side for store-bought snacks. Our local grocery stores carry them, you can also find them on Amazon, Utz Sourdough Nuggets Pretzels
Measurement of the Crushed Pretzel Nuggets: The 1 ½ cups of crushed pretzel nuggets is measured AFTER the pretzels have been reduced to crumbs. In other words, crush the pretzel nuggets, then measure 1 ½ cups of crushed pretzels. Try to crush the pretzel nuggets into very small pieces, where at least 80% are smaller than a grain of rice or smaller.
Texture: The texture is somewhat relative based upon the runniness of the peanut butter and the pretzel nugget crumbs. The peanut butter should be somewhat runny, or you could end up with a grainy overly thick mouthfeel. The good news is that you can taste the mixture to get a really good idea of how the bars will taste and feel in your mouth before committing to the final end-product. The end-product is somewhat reminiscent of a Butterfinger candy bar.
Peanut Butter: Be sure to use runny peanut butter. Do not use thick, clumpy peanut butter. We use Fresh Thyme Old-Fashioned Creamy unsweetened peanut butter (dry roasted peanuts and sea salt only). Feel free to use your favorite unsweetened smooth peanut butter. Be sure to mix it well so it is smooth and creamy.
Coconut Sugar Substitutions: Feel free to use your favorite dry sugar like date sugar, maple sugar, or other dry sugar.
Processing the Pretzels: Place the pretzels into the food processor and process them into tiny crumbs. It is OK if they are not completed blitzed into tiny crumbs. We had a mix of some completely blitzed and some small pieces. If not using Utz pretzel nuggets, we suggest a regular pretzel versus a hard pretzel. Some hard pretzels are really hard to break down into crumbs.
Mixture: When mixing the “dough”, you want the mixture to be able to hold its shape well. Press the mixture into a large ball. It should hold its shape easily. If it seems too crumbly, then add another tablespoon of milk until it holds it shape together. If not, it will crumble when cutting.
Bliss Balls versus Bars: If you want to avoid making bars and the extra work that entails, simple scoop up a couple tablespoons of the mixture with a cookie scoop, roll into balls, place on a plate and freeze them for 10 minutes. You can drizzle with melted chocolate or dip in chocolate if you wish.
Don’t Have a Food Processor: Place the pretzel nuggets in a gallon freezer bag, then pound the pretzels with a rolling pin to break them up. You will need to really pound them to break them up. You may need to double bag them as when the pretzels start to break, they can have some sharp edges which will pierce the freezer bag until you pound them into crumbs.
Milk: The amount of milk needed is relative to how creamy the peanut butter is. You may find that you need more or less. Start on the low side and stir until the mixture forms a big lump.
Stirring the Mixture: At first it will seem like the mixture is too dry. Keep pressing the peanut butter and pretzel crumbs/sugar together for several minutes before deciding if more milk is required.
Melting the Chocolate for the Drizzling: To melt the chocolate chips, simple place about 1 cup of vegan semi-sweet or dark chocolate chips into a small bowl and microwave for about 25 seconds and stir. Continue to microwave in 10 second intervals and stirring until the chocolate has been completely melted. Optional: Add 1 teaspoon of runny tahini to the melted chocolate for a runnier chocolate. Then drizzle by spoon or place a small sandwich bag into a small juice glass. Spoon the melted chocolate into the sandwich bag. Push it all to one corner. Twist the bag and snip off the corner, then drizzle over the cookies. Allow to sit until the chocolate has set. If needed, place in the freezer for a quick chocolate set.
Parchment Paper Liner: Line the baking dish with parchment paper to cover the bottom, allow excess paper to go up two of the sides and hang over the edge. Cover the bottom and sides going both directions. In other words, the bottom and all four sides are covered in parchment paper. Using clips to hold the parchment paper in place makes it easier, but definitely not required.
Removal from Pan: Freezing the bars allows them to be easily removed from the pan and cut into squares.

Leftovers and Freezing:

Leftovers will generally keep 5 to 7 days in the refrigerator. Store in a covered air-tight container.

These bars freeze well.

Pantry Products:

Sourdough Pretzel Nuggets: We used Utz Sourdough Nuggets Pretzels. Feel free to use your favorite pretzels.
Chocolate Chips: We used Enjoy Life Semi-Sweet Chocolate Mega Chunks. Feel free to use your favorite chocolate chips.
Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.

Kitchen Equipment:

Food Processor (optional)
8 x 8 baking pan
Parchment paper

If you try these delicious treats, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

No-Bake Healthy Lunch Lady Peanut Butter Bars

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

Author: Monkey and Me Kitchen Adventures
Prep Time: 15 Minutes
Total Time: 15 Minutes (+Rest Time)
Yield: 9 Bars 1x
Category: Dessert
Cuisine: American
Diet: Vegan

Print Recipe

Description

These No-Bake Healthy Lunch Lady Peanut Butter Bars are the perfect sweet-and-salty treat that will have your taste buds singing.

Ingredients

Dry Ingredients:

1 ½ cups crushed sourdough pretzel nuggets *
2/3 cup coconut sugar (or other dry sugar) *

Wet Ingredients:

1 ¼ cups unsweetened peanut butter (+/-) *
¼ cup + 1 Tablespoon unsweetened plain plant milk (+/-) *
2 Tablespoons pure maple syrup

Optional Topping:

1/2 to 1 cup vegan chocolate chips (melted) *
1/2 to 1 teaspoon runny tahini (optional) *

Cook Mode Prevent your screen from going dark

Instructions

Line an 8 x 8 baking pan with parchment paper with extra hanging over the edges for easy removal. Set aside.
Place the pretzel nuggets into the food processor and pulse off and on for approximately 60 to 90 seconds or until the pretzel nuggets are nearly all broken down, then place into a large bowl.
Then add all the remaining Dry Ingredients into the large bowl with the crushed pretzel nuggets, whisk until well combined.
Place all the Wet Ingredients into the bowl with the dry ingredients, stir until everything is mixed well and can hold its shape in a big lump. Then place the mixture into the parchment lined 8 x 8 baking dish and press down to really pack the mixture down into one cohesive bar. Try to keep the top as level as possible to avoid thin spots. Or see recipes notes for making them into bliss balls.
Cover and place the pan in the freezer for 45 minutes.
After 45 minutes, remove the pan, lightly score the top with a sharp knife, then with a chef’s knife press down and slice them into 9 equal squares.
Drizzle the tops with melted chocolate. Allow them to set, then serve. Refrigerate leftovers.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 9

The post No-Bake Healthy Lunch Lady Peanut Butter Bars appeared first on Monkey and Me Kitchen Adventures.

Healthy Churro Date Bliss Balls

Ameera and Robin — Sun, 08 Feb 2026 21:00:27 +0000

Healthy Churro Date Bliss Balls! Easy to make, portable, and naturally gluten-friendly (depending on your oats), they’re ideal for meal-prep, post-workout fuel, or a quick afternoon treat to keep you on track without derailing your day.

These Healthy Churro Date Bliss Balls are a crave-worthy, cinnamon-kissed power bite bursting with hearty oats and naturally sweet dates. Each chewy, comforting bite delivers a wholesome hit of fiber and energy, making them the perfect pick-me-up to tide you over until your next meal. Packed with wholesome ingredients like oats, dates, and a warm dusting of cinnamon, these bliss balls double as a nutritious snack and a sprinkle of satisfyingly dessert-like indulgence.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

Yasmeen swore these tasty bliss balls tasted like candy, and one velvety bite had her grinning from ear to ear as she pretended she was getting away with something indulgent. The chewy oats, date sweetness, and cozy cinnamon brought a secretly indulgent moment into her day—proof that healthy treats can feel as festive as dessert.

You gotta give this one a try, too: a bitesized, no-fuss snack that satisfies sweet cravings while fueling your body with real ingredients.

Tips for Success:

Flavor Profile: These Healthy Churro Date Bliss Balls are full of cinnamon, hearty oats, and dates. Perfect for a great pick-me-up to help you power through until your next meal or as a fantastic treat or snack.
Churro Flavor: Do these bliss balls taste exactly like churros? No, they do not, but they definitely give you a healthy nod to the churro flavors with its delicious cinnamon and sugar essence.
Medjool Dates: Medjool dates are naturally very soft and pliant. They work perfectly with this recipe because of this. Test the dates, squeeze them, they should be very soft and gooey. If you have dry dates, place them in a bowl, cover with boiling water, and allow to sit for 30 seconds. Discard the water and place into the food processor at the appropriate time. If you do have to soak the Medjool dates, you may not need the ½ teaspoon of warm tap water at the end.
Water: You may not need the water at all, largely dependent upon the moisture content of the dates.
Gooeyness of the Dates: If you have exceptionally gooey dates, then you may need to add a tablespoon more oats. The mixture should roll nicely into balls and not be overly sticky.
Weight of the Medjool Dates: We used 8 Medjool dates which weighted 4.8 oz. with pits and 4.3 oz. without the pits. We liked to buy Medjool dates with the pits not removed simply because they appear to last longer than pitted dates.
Rolled Oats: We like to use gluten free whole grain rolled oats as they are just a tad bit softer than regular whole grain rolled oats. You can use either regular whole grain rolled oats or gluten free whole grain rolled oats. Do not use instant oats.
Cinnamon: Not all cinnamon is created equal. Some brands of cinnamon are light and passively flavored while others are strong, sharp, and astringent. Use judgement and start on the low end. You can use your favorite cinnamon in this recipe; however, we good suggest starting on the low end until you have a strong understanding of how the cinnamon that you are using in this recipe impacts the flavor.
Almond Butter Substitutes: You can try the typical almond substitutes: cashew butter, other nut or seed butters with the understanding that the flavor and texture will change accordingly. You may need to adjust/add ingredients to compensate. We have not tested any substitutions.
Table Salt: If using table salt, you should use less table salt than the amount listed in the
ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 14 days in the refrigerator. Store in a covered air-tight container.

These bliss balls freeze well.

Pantry Products:

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Food processor
Small (1 Tablespoon) cookie scoop (optional)

If you try these sweet treats, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Healthy Churro Date Bliss Balls

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Total Time: 20 Minutes (+Rest Time)
Yield: 19-21 Balls 1x
Category: Dessert
Diet: Vegan

Print Recipe

Description

These Healthy Churro Date Bliss Balls are a crave-worthy, cinnamon-kissed power bite bursting with hearty oats and naturally sweet dates.

Ingredients

Base Ingredients:

8 Medjool dates, pitted *
1 ½ cups rolled oats *
2 Tablespoons almond butter *
2 Tablespoons pure maple syrup
1 ¼ teaspoon cinnamon *
1 teaspoon vanilla
¼ teaspoon sea salt *
½ to 1 ½ teaspoons warm tap water *

Rolling Topping Ingredients:

2 Tablespoons dry sugar (of choice)
¼ teaspoon cinnamon

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Instructions

Place the Medjool dates into a food processor and process until finely chopped, then place all the remaining Base Ingredients into the food processor. Process until the mixture forms a large ball in the food processor.
Pinch the mixture to ensure the mixture will form a ball. If needed, add extra hot tap water, ½ teaspoon at a time and process. Retest by pinching the mixture.
Scoop up 1 tablespoon (or a small cookie scoop) of the mixture, roll and firmly press into a firm ball and set on a plate. Repeat until all the mixture has been rolled into smooth, firm balls.
Place all the Rolling Topping Ingredients into a small bowl, whisk to combine, then roll the balls until completely coated in the topping. Set on a plate and place in the refrigerator for 30 minutes to firm up.
Once firm, move to an air-tight container, then store them in the refrigerator. They also freeze well.

Notes

Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: Makes 19 to 21 balls.

The post Healthy Churro Date Bliss Balls appeared first on Monkey and Me Kitchen Adventures.