Monkey and Me Kitchen Adventures

Puffed Quinoa Oat Granola Bars

Ameera and Robin — Wed, 20 May 2026 16:39:34 +0000

Puffed Quinoa Oat Granola Bars! Perfect for mornings on the go, workout fuel, or an everyday indulgence, these granola bars offer balanced sweetness, wholesome ingredients, and a homemade charm that makes them a standout in any snack rotation.

These Puffed Quinoa Oat Granola Bars are absolutely delicious, a crave worthy breakfast and snack that will have you returning to again and again. Packed with light, crispy puffed quinoa, hearty rolled oats, a warm kiss of cinnamon, and pops of chopped pistachios and shredded coconut, they’re kept together by a luscious blend of peanut butter, Medjool dates, and maple syrup. The result is Chewy with a satisfying puffed quinoa crunch, delivering texture contrast in every bite.

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

Hi there, Ameera here!

These puffed quinoa oat granola bars are so freaking delicious! We absolutely devoured them and kept coming back for seconds and thirds. The bright, nutty flavors from the pistachios and coconut pair perfectly with the warm spice of cinnamon, while the maple and date sweetened binder adds a glossy, caramel like finish.

If you’re after a portable snack bar that doesn’t compromise on texture or taste, you’ve got to give this recipe a try. Trust me, once you bake and bite into these bars, you’ll be hooked and already thinking about your next batch.

Tips for Success:

Flavor Profile: These Puffed Quinoa Oat Granola Bars are absolutely delicious. Full of puffed quinoa, rolled oats, cinnamon, chopped pistachios, and shredded coconut are held together with a combination of peanut butter, Medjool dates, and maple syrup. Chewy, with a slight crunch, they make for a fantastic breakfast treat on the go or everyday snack.
Rolled Oats: Use whole grain rolled oats, not instant oats.
Medjool Dates: Medjool dates are naturally very soft and pliant. They work perfectly with this recipe because of this. If you have very dry dates, consider placing them in a bowl, cover with boiling water, and allow to sit for 3 minutes. Discard the water and then chop. Because the dates may hold on to some water, this could make them gooier when chopping which is fine.
Chopping the Medjool Dates: Thoroughly chop the Medjool dates into small pieces. They will clump up and stick together while chopping, that is fine. The key is when placing them in the saucepan with the peanut butter, try to pull them apart as much as possible to separate them.
Peanut Butter Substitutions: Typically, almond butter is your best substitution. You can use other nut or seed butters with the understanding that the flavor and texture may be impacted accordingly. 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 5 days in the refrigerator. Store in a covered air-tight container.

This soup freezes well.

Pantry Products:

Roasted Pistachios: We used Wonderful Pistachios No Shells, Roasted and Salted. Feel free to use your favorite roasted and salted pistachios.
Crispy Puffed Quinoa: We used Z Natural Foods Organic Crispy Puffed Quinoa. Feel free to use your favorite puffed quinoa or make your own.
Unsweetened Shredded Coconut: We used Bob’s Red Mill Unsweetened Shredded Coconut. Feel free to use your favorite unsweetened shredded coconut.
Rolled Oats: Use whole grain rolled oats, not instant oats. We prefer Bob’s Red Mill Old Fashioned Gluten Free Rolled Oats (Whole Grain). However, Bob’s Red Mill Old Fashioned Rolled Oats (Whole Grain) work equally well. Feel free to use your favorite whole grain rolled oats.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs

Kitchen Equipment:

8×8 baking pan
Parchment paper
Medium saucepan

If you try these delicious bars, 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.

Puffed Quinoa Oat Granola Bars

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 (+Rest Time)
Yield: 12 Bars 1x
Category: Breakfast, Dessert
Method: Refrigerator
Cuisine: American
Diet: Vegan

Print Recipe

Description

These Puffed Quinoa Oat Granola Bars are absolutely delicious, a crave worthy breakfast and snack that will have you returning to again and again.

Ingredients

Dry Ingredients:

1 ½ cup rolled oats
½ cup roasted salted pistachios, fine chop *
½ cup shredded coconut *
1 teaspoon cinnamon (+/-)
½ teaspoon sea salt (+/-) *

Wet Ingredients:

8 Medjool dates, pitted, finely chopped (5 oz., pitted)
¾ cup runny natural peanut butter
1/2 cup pure maple syrup
2 teaspoons vanilla

Other Ingredients:

1 cup puffed quinoa *

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Instructions

Line an 8×8 square baking pan with parchment paper, set aside.
Place the all the Dry Ingredients into a large bowl, whisk to combine.
Place the pitted Medjool dates onto a cutting board, chop into fine pieces, then place into a medium-sized pan.
Place all the remaining Wet Ingredients (except the vanilla) into the saucepan with the chopped Medjool dates. Heat over medium heat until hot, stirring constantly. Use the edge of a large spoon to separate the finely chopped dates (as much as possible) to spread them out within the mixture, approximately 3 to 4 minutes, then remove from the stove. Stir in the vanilla.
Add the peanut butter/date sauce, use a rubber spatula to get it all, to the dry ingredients and mix thoroughly by hand with a stiff spoon to incorporate all the ingredients.
Then stir in the puffed quinoa, mix thoroughly with your hands to incorporate and to ensure everything is thoroughly coated and sticks together really well. If too dry, add an additional teaspoon of maple syrup to the mixture until it begins to stick really well. Repeat if necessary.
Dump the mixture into the parchment paper-lined 8×8 baking pan. Press the mixture evenly into the bottom of the pan. Then using a glass or cup (smooth bottomed) and press the mixture hard to thoroughly flatten the mixture. Place in the refrigerator for 30 minutes.
After 30 minutes, remove from the refrigerator and lift the mixture onto a cutting board. Cut in half, then cut each half into halves. You now have 4 squares. Cut each piece into 3rds, ending with 12 bars. Enjoy! Store the bars in the refrigerator or freezer.

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: 12 bars

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The post Puffed Quinoa Oat Granola Bars appeared first on Monkey and Me Kitchen Adventures.

Fast and Easy Asian Cabbage Stir Fry

Ameera and Robin — Mon, 18 May 2026 20:50:23 +0000

Fast and Easy Asian Cabbage Stir Fry! Quick to assemble and delightfully satisfying, this weeknight dinner comes together in minutes, making it a reliable go-to for busy cooks who crave bold flavor without the fuss

This Fast and Easy Asian Cabbage Stir Fry hits the sweet spot with a bright, lightly seasoned Asian sauce that elevates every bite. Picture tender, ultra-thin ribbons of cabbage and crisp bell peppers sizzling, their colors flashing as they caramelize at the edges. The secret is a delicate, glossy sauce that clings just enough to coat the veggies, letting the fresh cabbage shine through in every mouthful.

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

Hi there, Ameera here!

We devoured this tasty cabbage dish with gusto, savoring the crisp-tender crunch and the vibrant kiss of the Asian sauce in every forkful. It’s the kind of meal that feels both comforting and exciting, perfect for weeknights when you want something flavorful without spending hours at the stove.

You gotta give this one a try—the balance of bright vegetables, a whisper of sesame, and a light, glossy sauce makes it addictive, easy to customize with whatever veggies you have on hand, and endlessly crowd-pleasing.

Tips for Success:

Flavor Profile: This Fast and Easy Asian Cabbage Stir Fry recipe is all about thinly sliced tender-sauteed cabbage flavored with a tasty and light Asian sauce.
Asian Sauce: The sauce is light, yet flavorful.
Slicing the Cabbage: Slice the cabbage really thin similar to angel hair pasta. This will ensure it cooks quickly but will stir retain a tiny bit of crunch.
Cabbage Amount: We used 4 to 5 cups packed thinly sliced cabbage. This is generally about ¼ to 1/3 of a medium sized green cabbage.
Julienne sliced Red Bell Pepper: Julienne slice the red bell pepper into very thin strips.
Bell Peppers: You can use red, orange, or yellow bell peppers or a mix of all 3 colors equaling 1 bell pepper.

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:

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 skillet

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.

Fast and Easy Asian Cabbage Stir Fry

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

Author: Monkey and Me Kitchen Adventures
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Total Time: 20 Minutes
Yield: 2 Servings 1x
Category: Side Dish
Method: Stovetop
Cuisine: Asian Inspired
Diet: Vegan

Print Recipe

Description

This Fast and Easy Asian Cabbage Stir Fry hits the sweet spot with a bright, lightly seasoned Asian sauce that elevates every bite.

Ingredients

Base Ingredients:

4 to 5 cups thinly sliced green cabbage *
1 red bell pepper, julienne sliced *
6 to 8 green onions, thinly sliced (+/-)

Sauce Ingredients:

2 Tablespoons reduced-sodium tamari *
1 Tablespoon rice vinegar
1 teaspoon tahini
2 teaspoons pure maple syrup (+/-)
½ teaspoon minced garlic
½ teaspoon minced ginger
¼ teaspoon cornstarch (or arrowroot powder)
1 teaspoon toasted sesame seeds (optional)

Optional Toppings:

Sliced green onions
Sprinkle toasted sesame seeds

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Instructions

Place all the Sauce Ingredients into a small bowl, whisk well, set aside.
In a large, deep skillet, place all the Base Ingredients, over medium-high heat, sauté for several minutes, then add the Sauce Mix and stir and toss until everything is evenly coated.
Sauté for several more minutes until the cabbage reaches the desired tenderness.
Serve and top with sliced green onions and a sprinkle of toasted sesame seeds.

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: 2

The post Fast and Easy Asian Cabbage Stir Fry appeared first on Monkey and Me Kitchen Adventures.

Healthy Lemon Pistachio Wheat Bran Muffins

Ameera and Robin — Wed, 13 May 2026 22:26:58 +0000

Healthy Lemon Pistachio Wheat Bran Muffins! Ideal for breakfast, a midday snack, or dessert, these muffins balance nutrition and crave-worthy taste in every bite.

These Healthy Lemon Pistachio Wheat Bran Muffins are a bright, nutrient-packed treat you’ll crave all week long. Made with wholesome whole wheat flour and hearty wheat bran, they deliver steady, satisfying energy with every bite, while a generous zing of lemon lifts the flavor to sunny, citrus-forward heights. Roasted pistachios stud the batter and top, adding not only a pleasant crunch but also a subtle, nutty complexity that perfectly complements the tangy citrus and toasty wheat notes. The result is a muffin that stays moist and tender, with a lightly sweet profile.

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

Hi there, Ameera here!

Give us all the MUFFINS! Yasmeen’s favorite muffins are here, and lemon lovers will swoon. The lemon essence shines through in both zest and juice, while pistachios add depth that makes these muffins feel delicious and indulgent.

If you’re chasing a cheerful breakfast or a delectable dessert, these lemony muffins deliver with a personal, fan-favorite vibe—trust Yasmeen, you’ve got to give this one a try!

Tips for Success:

Flavor Profile: These Healthy Lemon Pistachio Wheat Bran Muffins are healthy and delicious, filled with whole wheat flour, wheat bran, lemony goodness, they are studded throughout with roasted pistachios. They are moist, lightly sweet, and have fantastic texture.
Sweetness: These muffins are lightly sweet.
Coconut Sugar: We used coconut sugar, but other dry sugars like date sugar, maple sugar or other dry sugars will work great in this recipe.
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.
Measuring Flour: Spoon the flour into the measuring cup and level off. Do not pack it in and do not scoop it in. Do the same with the wheat bran.
Wheat Bran Substitutions: We have not tested any substitutions for the wheat bran. This recipe was specifically created to use wheat bran.
Whole Wheat Flour Substitutions: These muffins were specifically designed to use whole wheat flour and wheat bran. We do not have any substitutions to offer.
Gluten Free: This recipe is not gluten free. There are no substitutions to offer to make them gluten free. We have gluten free muffin recipes on our site. Use the search bar and type in the word ‘muffins’.
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.
Cookie Scoop or Ice Cream Scoop: If you have a medium-sized cookie scoop or a small ice cream scoop, use that to fill the muffin liners. Otherwise, after filling the batter, if the tops look a tad bit “choppy”, then try to smooth out the tops a little by using a warm, wet spoon to avoid the choppy peaks and valleys that may occur when dropping batter with a spoon as the batter is thick. This is not required, but it does help the muffins look prettier and rounder when using a spoon to smooth out the muffins. In other words, the muffins will rise, but they will keep pretty much the same form coming out of the oven as when you put them in the oven.
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, support heart health, and aids in relieving constipation.
Wheat Bran Helps Relieve Constipation: Wheat bran relieves constipation by increasing stool water content making it easier to pass. It is highly effective. Because of wheat bran’s effectiveness it promotes the growth of bifidobacterium, a healthy bacteria found in the gut which is linked to a decreased risk of colon cancer.
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.
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 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.
Roasted Pistachios: We used Wonderful Pistachios No Shells, Roasted and Salted. Feel free to use your favorite roasted and salted pistachios.

Kitchen Equipment:

Muffin tin (holds 12 regular-sized muffins)
Paper muffin liners
Medium-sized cookie scoop (optional)

If you try these tasty 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 Lemon Pistachio Wheat Bran Muffins

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

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Cook Time: 10-13 Minutes
Total Time: 30 Minutes
Yield: 12 Muffins 1x
Category: Breakfast, Dessert
Method: Oven
Diet: Vegan

Print Recipe

Description

These Healthy Lemon Pistachio Wheat Bran Muffins are a bright, nutrient-packed treat you’ll crave all week long.

Ingredients

Dry Ingredients:

½ cup coconut sugar (or other dry sugar) *
1 Tablespoon lemon zest
1 ½ cups organic whole wheat flour *
1 cup wheat bran *
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon sea salt (+/-) *
1 Tablespoon cornstarch (or arrowroot powder)

Wet Ingredients:

½ cup pure maple syrup
1/3 cup unsweetened applesauce
½ cup + 2 Tablespoons unsweetened plain plant milk
3 Tablespoons lemon juice

Other Ingredients:

1 cup roasted and salted pistachios, chopped, divided *

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Instructions

Preheat the oven to 400 F, center rack.
Line the muffin tin with 12 paper liners, set aside.
Roughly chop the pistachios, then divide in half, place one half into a separate bowl. Chop the other half into finer pieces. One half (rough chop) will be placed in the batter mixture, and the other half (finer chop) will be placed on top of the muffins.
Place the coconut sugar (or dry sugar of choice) into a small bowl, add the lemon zest. Pinch and rub the lemon zest into the sugar repeatedly for several minutes to infuse the lemon zest into the sugar, set aside.
Place the all the Dry Ingredients (including the lemon zest/sugar mixture) into a large bowl, whisk to combine.
Add all the Wet Ingredients to the dry ingredients and mix by hand to incorporate all the ingredients.
Stir in the ½ cup of roughly chopped pistachios.
Carefully and evenly spoon the batter into the 12 paper-lined muffin tin up to the top.
If needed, smooth out the tops with a wet, warm spoon.
Sprinkle the tops of the muffins with the finer chopped pistachios. Slightly press the chopped pistachios onto the top of the batter to adhere.
Allow to rest for 5 minutes (up to 10 minutes) on the counter.
Place in a 400 F preheated oven for 7 minutes, then after 7 minutes, lower the oven temperature to 350 F for 10 to 13 minutes or until the muffins are set and a toothpick comes out clean.
Remove from the oven and allow the muffins to cool in the muffin tin for several minutes, then remove the muffins and move them to a cooling rack. Allow to cool for 30 to 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 Lemon Pistachio Wheat Bran Muffins appeared first on Monkey and Me Kitchen Adventures.

Fast and Easy Salsa Bean Skillet

Ameera and Robin — Sat, 09 May 2026 18:47:39 +0000

Fast and Easy Salsa Bean Skillet! Each cozy spoonful delivers creamy texture from the beans, bright sweetness from the corn, and a tangy punch from the salsa, all mingling in a one-pot meal.

This Fast and Easy Salsa Bean Skillet is the ultimate weeknight winner: budget-friendly, creamy, hearty, and irresistibly delicious. Imagine hearty pinto beans, sweet corn, and your favorite salsa swimming in a Southwestern-flavor-packed broth that’s brimming with spices. Perfect for meal prep or a quick family dinner, this recipe shines in low-cost ingredients without sacrificing flavor, making it a go-to comfort dish.

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

Hi there, Ameera here!

If you’re on the hunt for a delicious, fast, easy, and budget-friendly dish, this skillet dinner is the one you’ve been craving. It comes together in just 15 minutes, with zero chopping required. I love how the creamy salsa-infused beans mingle with sweet corn and a Southwestern spice blend, creating a comforting yet lively dish that feels like a hug in a skillet.

You gotta give this one a try—it’s the perfect weeknight dish for busy families, and it’s easily customizable with toppings like avocado, plant-based cheese, or jalapeños to tailor the heat.

Tips for Success:

Flavor Profile: This Fast and Easy Salsa Bean Skillet dish is budget-friendly, creamy, hearty, and delicious. Pinto beans, corn, and your favorite salsa swim in a Southwestern flavor-packed broth that is sure to please.
Stupid Easy Recipe: This recipe is “stupid easy” (as my grandmother once referenced when making ridiculously easy recipes). It is literally dump, simmer, and serve. We suggest using Tostitos Mild Chunky Salsa to take all the guess work out of potential spice adjustments. See “Salsa” and “Spices” notes below.
Salsa: Use your favorite salsa. The salsa selected is foundational to the success of this recipe for flavor, so purchase (or make) one that you love. We used Tostitos Mild Chunky Salsa.
Aquafaba/Bean Broth/Bean Juice: Aquafaba literally means “bean water”. It refers to the starchy, viscous liquid that is found in a can of beans. The aquafaba in this recipe comes from the pinto beans (not chickpeas as commonly referenced). Do not drain or rinse it off the pinto beans as the aquafaba is foundational to this recipe.
Spices: Our selection of spices is based upon using Tostitos Mild Chunky Salsa. If you use another brand or recipe, you may need to adjust spices accordingly to arrive at the desired flavor.
Cooking Time: Simmer for 10 minutes or longer to allow the spices to fully infuse. The dish can be simmered longer to soften the beans even further into a very tender bean dish; however, please note that the total number of servings may slightly decrease directly relative to the length of time that the beans are simmered, in other words, the broth is reduced.
Pinto Bean Substitutions: You can substitute the pinto beans for black beans or kidney beans with the understanding that the flavor and color of the dish will slightly change according to the substitution. We felt that pinto beans worked best for this recipe.
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 soup freezes well.

Pantry Products:

Salsa: We used Tostitos Mild Chunky Salsa. Feel free to use your favorite brand of salsa or your favorite salsa recipe.
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.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large skillet

If you try this flavorful skillet meal, 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.

Fast and Easy Salsa Bean Skillet

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

Author: Monkey and Me Kitchen Adventures
Prep Time: 5 Minutes
Cook Time: 10 Minutes
Total Time: 15 Minutes
Yield: 4 Cups 1x
Category: Dinner, Lunch
Method: Stovetop
Diet: Vegan

Print Recipe

Description

This Fast and Easy Salsa Bean Skillet is the ultimate weeknight winner: budget-friendly, creamy, hearty, and irresistibly delicious.

Ingredients

Skillet Ingredients:

2 – [ 15.5 cans ] pinto beans, undrained *
1 cup salsa (of choice) *
½ cup corn (optional)

Spice/Herb Ingredients:

½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon regular chili powder (+/-) *
1/8 teaspoon cumin (+/-)
1/8 teaspoon smoked paprika (+/-)
1/8 teaspoon coriander (+/-)
1/8 teaspoon chipotle powder (+/-)
Pinch to ¼ teaspoon sea salt (+/-) *

Serving Ideas:

Steamed Rice
Avocados
Tortilla Chips
Chopped fresh cilantro

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Instructions

Place all the Spice/Herb Ingredients into a small bowl, mix well, set aside.
Please all the Skillet Ingredients and Spice/Herb Mix in the large skillet, stir well to evenly distribute. Simmer for 10 minutes (or longer) until some of the liquids have reduced. Serve and enjoy!

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.

Serving: 4 (makes 4 cups)

The post Fast and Easy Salsa Bean Skillet appeared first on Monkey and Me Kitchen Adventures.

Buffalo Carrot Cucumber Salad

Ameera and Robin — Wed, 06 May 2026 22:06:33 +0000

Buffalo Carrot Cucumber Salad! The buffalo-inspired dressing is creamy, tangy, with just a touch of heat that brightens every bite, while crunchy veggies and hearty chickpeas add layers of flavor and texture.

This Buffalo Carrot Cucumber Salad is a vibrant, nutrient-packed bowl with a kiss of heat. Brimming with vitamin-rich carrots, cucumbers, and green onions, this salad doubles as an immune-boosting powerhouse and a satisfying, lighter meal option. Whether you’re fueling a busy day or feeding a crowd, this colorful, nutrient-dense salad delivers bold Buffalo flair without overpowering the fresh veggie sweetness.

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

Hi there, Ameera here!

We are Buffalo lovers, through and through! If you’re obsessed with the tangy, spicy magic of Frank’s Hot Sauce and live for that signature Buffalo bite, then this salad is your new go-to.

We throw Frank’s on everything, salad included, because nothing beats a zesty kick that wakes up crunchy cucumbers, sweet carrots, and peppery green onions. This recipe captures our playful, unapologetic Buffalo spirit: bold, bright, and happily addictive.

Give it a try and taste the love, we think you’ll agree this Buffalo Carrot Cucumber Salad is the perfect way to celebrate our shared obsession with heat, flavor, and fresh veggies.

Tips for Success:

Flavor Profile: This delicious Buffalo Carrot Cucumber Salad is packed with Buffalo veggie deliciousness. Freshly ribboned carrots, sliced cucumbers, celery, chickpeas, toasted sesame seeds, and green onions are mixed with a delightfully zingy Buffalo-flavored dressing that is sure to please Buffalo sauce lovers everywhere.
Maple Syrup: The maple syrup helps balanced the zing the Buffalo dressing. You can increase or decrease accordingly. Carrots are generally sweet so you may find that you don’t need any at all, but we found that 1 teaspoon perfectly balanced the flavors.
Fresh Cucumbers: Cucumbers are 96% water. They will leach some water into the dressing over time. If you plan to eat right away, this isn’t an issue; however, if you do plan to serve this salad later to guests, we advise not dressing the salad until ready to serve. Store the cucumbers separately from the rest of the salad until ready to serve if refrigerating overnight or serving later.
Fresh Carrots: This recipe is all about very thinly sliced fresh carrots. If you are not a fan of the flavor of fresh raw carrots, then perhaps consider skipping this recipe. Thinly slicing the carrots does make for a fantastic mouth feel. If you were never a fan of crunching on raw carrots, here is a great way to eat them as the experience is different. It is more like a noodle experience. While the carrots still have a little bit of crunch, they are so much more palatable.
Amount of Carrots: The amount of carrots is really dependent upon the size of the carrots. The measurement of 10 oz. if after the carrots have been cleaned, peeled, and thinly stripped. We did not strip the entire carrot with vegetable peeler. We peeled the carrots down to the xylem. Carrots have an inner core called the xylem or the heart of the carrot. It is usually lighter in color. See below on how we peeled the carrots into strips.
Peeling the Carrots into Strips: We found the best way to peel the carrots into long thin strips was to clean and peel the carrots, then lay the carrot down onto a cutting board, hold the end of the carrot tightly, then run the vegetable peeler firmly along the surface with slight pressure. This makes for just a slightly thicker strip of carrot. Make several passes with the vegetable peeler, then rotate the carrot and make several passes with the vegetable peeler on the next side. Continue until you have made several passes on each side. Then flip the carrot over to hold the other end of the carrot. In other words, switch up the end of the carrot you are holding in your hand to get a solid grip on the end of the carrot and repeat. Be careful, vegetable peelers are very sharp. Slicing carrots this way leaves the xylem (heart of the carrot) which we later cut up and ate as snacks for a different day. We also diced up the xylem and used them in soups.
Key to the Perfect Carrot Thickness: Peeling the carrots into very thin strips makes for a perfect salad. However, as we mentioned in the section above, laying the carrots onto a cutting board, applying slight pressure makes for the perfect carrot strip thickness. If you hold the carrot in your hand while peeling into strips, you will end up with very thin flimsy, ultra-thin strips of carrots which is not the look we are going for. You want thin strips that are flimsy, but they still have some substance and character to them.
How to Peel the Carrots Faster: If you are not overly concerned about long thin strips. You still want thin strips, but you can cut them quicker by using half strips instead of the full length of the carrot. Simply grab the carrot firmly by the end and run the peel over half the carrot repeatedly, rotating the carrot every 4 strokes or so. Then flip the carrot over to the other end and grip the carrot by the end that you just peeled and repeat the process. In other words, the carrot strips will be shorter but still thin. We like to create a mix of long thin strips and shorter thin strips.
Serving after Refrigerating: When serving after refrigeration, remove from the refrigerator at least 10 minutes before serving to allow the flavors to wake up and allowing the tahini to thin out again. Tahini tends to thicken during refrigeration.
Make Ahead: This salad can be made ahead and travels well. Mix really well right before serving to ensure all the carrots are coated with the dressing. If you wish to have maximum presentation, keep some carrot strips aside (in a separate container – not mixed in the salad dressing) and add those carrot strips right before serving to allow the newly added carrot strips to hold the carrot strips up as some will be slightly flimsy. The mix of flimsy and less flimsy makes for a great presentation.
Raw Carrot Benefits: Raw carrots are an excellent source of Vitamins A, C, and K, while also loaded with potassium, fiber, and antioxidants. Carrots are a great source of prebiotics and promote excellent gut health.
Raw Green Onions Benefits: Raw green onions are rich in Vitamins A, C, and K, full of antioxidants, fiber, folate, potassium and calcium. Raw green onions have many antibacterial and antiviral properties.
Tahini Benefits: Tahini is rich in anti-inflammatory and antioxidants. It is an excellent source of calcium, magnesium, iron, and zinc. It is a great source of B vitamins which support brain function and cognitive health.
Tahini Substitutions: You can substitute the tahini with other nut or seed butters with the understanding that the flavor and texture will be impacted accordingly.
Vinegar Substitutions: You can substitute the distilled white vinegar with apple cider vinegar with the understanding that the flavor will be impacted slightly.
Almond Butter Substitutions: You can substitute the almond butter with other nut or seed butters with the understanding that the flavor and texture will be impacted accordingly.
Amount of Sea Salt: Our family was completely divided over how much sea salt was needed to properly season this salad. Feel free to adjust accordingly to suit your family’s preferences.
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 salad does not freeze well.

Pantry Products:

Hot Sauce: We used Frank’s RedHot Original Hot Sauce.
Almond Butter: We used Artisana Organics Raw Vegan Almond Butter. Feel free to use your favorite raw almond butter in this recipe. Read the label, make sure the only ingredient is raw almonds. Do not use a salted or sweetened almond butter.
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:

Vegetable peeler

If you try this bold 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.

Buffalo Carrot Cucumber Salad

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

Author: Monkey and Me Kitchen Adventures
Prep Time: 25 Minutes
Total Time: 25 Minutes
Yield: 6 Cups 1x
Category: Salad
Cuisine: American
Diet: Vegan

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Description

This Buffalo Carrot Cucumber Salad is a vibrant, nutrient-packed bowl with a kiss of heat.

Ingredients

Base Ingredients:

5 medium carrots, peeled, thinly stripped carrots * (10 oz. peeled and ribboned)
4 mini cucumbers, sliced into half-moons (10 oz.)
6 to 12 green onions, thinly sliced (1 to 1 ½ cups) *

Buffalo Dressing Ingredients:

1 Tablespoon hot sauce (+/-) *
1 Tablespoon tahini *
1 Tablespoon + ½ teaspoon unsweetened almond butter *
3 Tablespoons distilled white vinegar
1 Tablespoon nutritional yeast
1 teaspoon pure maple syrup (+/-) *
1 teaspoon garlic powder
½ teaspoon sea salt (+/-) *

Optional Additional Ingredients:

½ to 1 cup chickpeas (from can), drained and rinsed
2 celery ribs, diced
1 Tablespoon toasted sesame seeds

Optional Topping:

Chopped fresh parsley

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Instructions

Prepare the Buffalo Dressing by placing all the Buffalo Dressing Ingredients into a small bowl, whisking well until smooth and emulsified, refrigerate until ready to use.
Clean, peel, and thinly slice the carrots into long, very thin strips using a vegetable peeler and place into a bowl. Add the finely chopped cucumbers and sliced green onions into the bowl along with the thinly sliced carrots. Add any or all of the Optional Additional Ingredients. Mix thoroughly, set aside.
Pour the Buffalo Dressing over the carrot/cucumber mixture, toss well to thoroughly coat all the ingredients. Cover and allow the carrot salad to sit in the refrigerator for 20 minutes or overnight. 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: 6 (makes 6 cups)

The post Buffalo Carrot Cucumber Salad appeared first on Monkey and Me Kitchen Adventures.

Vegan Almond Shortbread Cookie Sticks

Ameera and Robin — Sun, 03 May 2026 18:26:17 +0000

Vegan Almond Shortbread Cookie Sticks! The texture sits beautifully between a crunchy biscotti and a classic shortbread, delivering a satisfying snap.

These Vegan Almond Shortbread Cookie Sticks are the epitome of light, nutty bliss, delivering a delicate almond flavor. Each bite offers just enough sweetness to satisfy a craving without overpowering the buttery richness. Perfect for holiday cookie tables, festive cookie exchanges, or everyday indulgence, these cookie sticks add an elegant, seasonal charm to any platter.

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

Hi there, Ameera here!

We devoured these cookie sticks like our lives depended on it! They’re irresistibly delicious, with that unmistakable almond aroma and a whisper of sweetness that keeps you reaching for another bite. If you’re looking for a show-stopping snack to share at gatherings or to tuck into gift boxes, this recipe is a winner.

Trust me, you gotta give this one a try—they disappear from the cookie tin in record time, leaving friends and family asking for the recipe. Pro tip: pair them with a cup of coffee or a festive latte to amplify the almond aroma, and don’t be afraid to get creative with toppings like sliced almonds or a light dusting of WFPB powdered sugar for a beautiful holiday finish.

Tips for Success:

Flavor Profile: These Almond Shortbread Cookie Sticks have a delicious and light almond flavor. They are lightly sweet. These cookie sticks are a delightful mix between a crunchy biscotti and shortbread. They make for the perfect holiday cookie table, cookie exchanges, or every day.
Skill Level: This recipe is somewhat advanced as the baker needs to fully understand the feel of the dough when determining when it is ready to flatten into a disk where it will hold together adequately before slicing.
Short Bench Scraper is a Must for Cookie Stick Formation: The small bench scraper allows you to cut down into cookie sticks in ONE press. Slicing will create drag and ruin the cookie sticks.
Patience: These cookie sticks are beautiful and delicious. However, in order to ensure their beauty, you must have patience by ensuring the cookies are cut symmetrical, thin, and laid straight onto the baking sheet.
Finely Chopped Oats: Place the rolled oats into a food processor and pulse off and on for approximately 30 to 45 seconds. This will break down the rolled oats into fine pieces. This makes for a better ‘mouthfeel’ versus biting into whole rolled oats. If you do not have a food processor, you can finely chop them up with a sharp chef’s knife on a cutting board; however, be sure to get all the powdered pieces along with the chopped oats. A food processor works best because you will have finely chopped oats along with some oat flour that is created via the process of blitzing them in the food processor which is perfect.
Why are they perfect for Holidays or Cookie Exchanges: The crisp biscotti/shortbread texture allows the cookies to stay crisp and crunchy for days without losing its flavor, texture, and integrity. Additionally, if you take your time to ensure the sticks are cut evenly and straight, they make for a beautiful presentation.
Maple Sugar: We love maple sugar. It works perfectly for WFPB baked goods due to it light color and wonderful texture. Date sugar or coconut sugar (or any dried sugar) will also work well in this recipe: however, the color of the cookie will change accordingly (darker or lighter in color) based upon the color of the sugar used. Note that sometimes, depending on the brand selected, date sugar and coconut sugar can be more granular and drier than maple sugar. If the dough simply will not come together, add a teaspoon (+/-) almond butter.
Maple Syrup: Maple syrup cannot be substituted for the maple sugar. Maple sugar is dry and maple syrup is liquid. This recipe uses both a dry sugar and maple syrup.
Dough: The dough should be thick and stiff, but the key to success is that it should hold its shape easily when shaped into a large disk. If it crumbles and separates while shaping, then the cookie sticks will fall apart when cutting, work a little more almond butter into the dough.
Large Baking Sheet: We used 1 large 15 x 21 baking sheet to ensure proper spacing of the cookies. If using two baking sheets, bake only one cookie sheet at a time in the oven using the center rack position. This ensures proper heat distribution and allows the cookies to bake evenly.
Almond Flour/Almond Butter Substitutions: This recipe was designed specifically to use almond flour and almond butter as that is the basis of the cookie (almond). There are no substitutions offered simply because it would change the cookie into something other than its original intent.
Almond Extract: If you wish to enhance the almond flavor, feel free to use almond extract.
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 at room temperature. Store in a covered air-tight container.

These cookies freeze well.

Pantry Products:

Almond Butter: We used Artisana Organics Raw Vegan Almond Butter. Feel free to use your favorite raw almond butter in this recipe. Read the label, make sure the only ingredient is raw almonds. Do not use a salted or sweetened almond butter.
Maple Sugar: We used Nova Maple Sugar. Feel free to use your favorite maple sugar.
Date Sugar: If using date sugar, we have used Date Lady Date Sugar. We have not tested this recipe using date sugar; however, have found that substituting date sugar for maple sugar works well. Feel free to use your favorite date sugar.
Coconut Sugar: If using coconut sugar, we have used Bob’s Red Mill Organic Coconut Sugar. We have not tested this recipe with coconut sugar; however, we have found that substituting coconut sugar for maple sugar works well. Feel free to use your favorite coconut sugar.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large 15 x 21 baking sheet with silicone pad or 2 regular baking sheets
Parchment paper (or silicone pads)
Stainless steel short bench scraper

If you try these delicious cookies, 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.

Almond Shortbread Cookie Sticks

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Author: Monkey and Me Kitchen Adventures
Prep Time: 25 Minutes
Cook Time: 17-20 Minutes
Total Time: 45 Minutes
Yield: 36-42 Cookie Sticks 1x
Category: Breakfast, Dessert
Method: Oven
Diet: Vegan

Print Recipe

Description

These Vegan Almond Shortbread Cookie Sticks are the epitome of light, nutty bliss, delivering a delicate almond flavor.

Ingredients

Dry Ingredients:

2 cups (6.8 oz.) almond flour
½ cup rolled oats, finely chopped
2 Tablespoons maple sugar (or coconut sugar or date sugar) *
Pinch baking soda
½ teaspoon sea salt (+/-) *

Wet Ingredients:

¼ cup + 2 teaspoons unsweetened almond butter *
3 Tablespoons pure maple syrup
1 teaspoon vanilla
½ to 1 teaspoon almond extract (optional)

Optional Toppings:

1/3 to ¾ cup vegan chocolate chips, melted
1 to 3 teaspoons tahini (optional)

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Instructions

Preheat the oven to 350 F, middle rack.
Line a large 15×21 baking sheet (or 2 smaller baking sheets) with parchment paper (or silicone pad), set aside.
Place the all the remaining Dry Ingredients into a mixing bowl, whisk to combine.
Add all the Wet Ingredients to the dry ingredients and mix thoroughly with a stiff spoon to incorporate all the ingredients. This may take a few moments as initially it will feel like the dough is too dry and won’t come together, keep pressing the dough with a stiff spoon until it comes together and can hold its shape easily into a large ball without cracking or crumbling. It should not fall apart or be sticky. If it is too dry, work in ½ to 1 teaspoon more of almond butter into the dough until it rolls together into a firm ball.
Pick up the dough ball and flatten into a thick disk, then shape it into a square and place onto a large piece of parchment paper on the counter. Using a dough bench scraper or the side of your palm, shape the dough into a thick square.
Place another piece of parchment paper on top of the square of dough and use a rolling pin to roll and flatten it out into approximately 7-inches by 8-inches and 1/3-inch thick. Note: The dough will not roll easily, you will need to use a little muscle to flatten the dough into a rectangle. Use the short bench scraper to keep the sides of the dough into a rectangle.
Cut the dough in half (3 ½ inches) lengthwise using the bench scraper. Just make the slice through the middle of the dough lengthwise. Gently separate the two halves of dough. Then cut each half of the dough into long thin strips of dough approximately 1/3-inch thick. Cut approximately 6 cookie sticks, then pick up the dough sticks and lay them onto the baking sheet. Clean the bench scraper, then repeat until all the cookie sticks have been cut and laid out onto the baking sheet. Repeat with the second half of the dough.
Once all the cookie sticks have been sliced and placed on the parchment/silicone covered baking sheet. Go through the cookie sticks and make them all as straight as you can. Space them out about ½ to 1 inch apart from each other as the cookie dough sticks do not spread while baking.
Place in a 350 F preheated oven for 17 to 20 minutes until the cookies are firmly set and lightly browned.
Remove from the oven and allow them to cool on the cookie sheet until they completely cool to room temperature.
Chocolate Coating/Swirling: In the meantime, place the chocolate chips and tahini into a small bowl, melt the chocolate (and tahini) in the microwave for 30 seconds, then stir vigorously, continue in 10 second intervals until the chocolate chips are melted, smooth, and runny.
Place wax paper, parchment paper, or silicone pads onto a plate or baking sheet. Pour the melted chocolate into a small juice glass. Dip one end of the cookie stick into the melted chocolate, allowing the excess chocolate to fall off, then scrape the backside and sides of the cookie stick to remove any excess chocolate and then place the cookie stick onto the covered paper plate/baking sheet. Repeat with the remaining sticks. OR simply drizzle the tops with melted chocolate. Sprinkle with a little flakey sea salt or crushed toasted almonds on top if desired.
Place the plate (or cookie sheet) into the refrigerator (or freezer) to allow the chocolate to firm up, approximately 10 to 30 minutes.
Once the chocolate is firm, gently loosen the cookie sticks from the plate (as the chocolate may want to stick) and move to an air-tight container, store at room temperature. They also freeze well.

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: 36 to 42 cookie sticks

The post Vegan Almond Shortbread Cookie Sticks appeared first on Monkey and Me Kitchen Adventures.

Smashed Pinto Bean and Grilled Onion Tacos

Ameera and Robin — Wed, 29 Apr 2026 21:31:33 +0000

Smashed Pinto Bean and Grilled Onion Tacos! Whether you’re feeding a solo weeknight dinner or for your family, these tacos promise a playful, pantry-friendly meal that’s as delicious as it is comforting.

These Smashed Pinto Bean and Grilled Onion Tacos come together in a breeze, bursting with deep, caramelized character from blistered onions and hearty, creamy pinto beans. The mash-up of tender beans, sweet corn, and a whisper of lime ties everything together, making the dish feel both crave-worthy and approachable. If you’re chasing a vegetarian option that doesn’t skimp on flavor, this recipe checks all the boxes: easy to assemble, affordable, and deeply satisfying.

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

Hi there, Ameera here!

These tacos are super yummy! We loved them. Yasmeen, who LOVES onions, devoured these tacos! The secret is the caramelized onion giving a kiss of sweetness that plays beautifully with the hearty pinto beans.

You gotta give this one a try!

Tips for Success:

Flavor Profile: These Smashed Pinto Bean and Grilled Onion Tacos are easy to make and incredibly flavorful. If you love grilled onions and tacos, then this recipe is just for you. They are hearty, delicious, and fun!
Taco Mixture and Tortillas: We used 1/4 cup of filling mixture for each 6-inch tortilla. then flatten the filling out onto half of the tortilla, spreading it carefully nearly to the very edges of the half tortilla. The mixture should stick easily to the tortilla, then fold the tortilla in half. In other words, simply fold the tacos in half like a half-moon and the tortilla can easily be heated on both sides in a skillet.
Corn Tortillas Pro Tip: Soft corn tortillas tend to curl up, flake, and dry out on both the stove top and the oven. If you are making the soft corn tortillas in the oven, we suggest the following tip. Fill the soft corn tortillas, fold in half and place on a large baking sheet. Continue until all the tacos are filled and folded. Then, place another large baking sheet directly on top of the folded tacos. This method keeps the corn tacos flat and prevents them from curling and flaking. OR you can use crunchy/hard taco shells; follow package directions for heating.
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.
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 tacos 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.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large skillet
Large baking sheet (Two large baking sheets if using soft corn tortillas and baking in the oven)

If you try these yummy tacos, 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.

Smashed Pinto Bean and Grilled Onion Tacos

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

Author: Monkey and Me Kitchen Adventures
Prep Time: 30 Minutes
Cook Time: 6-10 Minutes (Oven)
Total Time: 40 Minutes
Yield: 10 Tacos 1x
Category: Dinner
Method: Oven, Stovetop
Cuisine: Mexican Inspired

Print Recipe

Description

These Smashed Pinto Bean and Grilled Onion Tacos come together in a breeze, bursting with deep, caramelized character from blistered onions and hearty, creamy Pinto beans.

Ingredients

Base Ingredients:

1 jalapeno pepper, seeded, fine dice
1 large white onion, 1/4-inch half-moon slices
1 Tablespoon minced garlic
¼ cup water, divided *
3 Tablespoons low-sodium vegetable broth *
1 – [ 15.5 oz. can ] pinto beans
1 Tablespoon lime juice

Spice/Herb Ingredients:

1 teaspoon onion powder
1 teaspoon garlic powder
¾ teaspoon regular chili powder *
¾ teaspoon cumin
¼ teaspoon chipotle powder
¼ teaspoon coriander
¼ teaspoon smoked paprika
¼ to 1 teaspoon sea salt (+/-) *

Other Ingredients:

10 to 12 [ 6-inch ] corn or flour tortillas *

Optional Ingredients:

½ cup corn [fresh, frozen, or canned]

Optional Toppings:

Avocado Cilantro Lime Sauce [or chopped avocados]
Chopped fresh tomatoes

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Instructions

Preheat the oven to 350 F.
Line a large baking sheet with parchment paper, set aside.
Add all the Spice/Herb Ingredients into a small bowl, mix well, then set aside.
In a large skillet, place the finely diced jalapeno peppers and sliced half-moon white onions, sauté for 5 to 7 minutes over medium-high heat, then add 2 Tablespoons of water and continue to sauté and allow the water to evaporate, then add 2 more tablespoons of water until the onions are tender crisp or tender (dependent on how you enjoy grilled onions), approximately 2 to 5 more minutes.
Reduce the heat to medium, then add the minced garlic and sauté for 30 seconds.
Then add all the remaining Base Ingredients, corn, and the Spice/Herb Mix. Stir well and heat through, approximately 3 to 5 minutes, then remove from the stove.
Take a potato masher and mash the beans to create a paste-like mixture. Do not mash all the beans but mash a good portion of them so the mixture sticks together. If needed, add a little water to create a semi-paste like mixture.
Take a flour or corn tortilla and lay it on a flat surface. Scoop up 1/4 cup of the pinto bean/onion mixture, then lay it onto half of the tortilla and press the mixture to the edges of half of the tortilla. Then fold in half. Place onto the parchment lined baking sheet. Continue until all the tortillas are prepared with the pinto bean/onion mixture and folded in half. OR see Step 9 for Stove Top Instructions for flour tortillas. Corn tortillas typically not work on the stove top as they tend to curl.
Stove Top Instructions Only: Place a non-stick skillet onto the stove over medium-high heat, then lay the filled and folded tortillas down onto the hot skillet. Heat until the tortilla until the filled mixture is hot (3 to 5 minutes), then gently flip over to the other side. Heat thoroughly (approx. 2 to 3 minutes). Continue until all the tortillas have been heated on the skillet.
Oven Instructions: When all the tacos are filled and folded in half and placed onto the parchment-lined large baking sheet, take the 2^nd baking sheet and place it over top so that the tacos are sandwiched flat between the two layers. Both baking sheets should be right-side up and fit together perfectly. You can do this for both flour tortillas and corn tortillas, but specifically for corn tortillas as they tend to curl in the oven if not held down. Bake for 10 to 12 minutes or until heated through.
To serve, eat plain or on a bed of chopped lettuce greens, chopped tomatoes, avocados, or with Avocado Lime Cilantro Sauce.

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: 10 tacos

The post Smashed Pinto Bean and Grilled Onion Tacos appeared first on Monkey and Me Kitchen Adventures.

Avocado Cilantro Lime Sauce

Ameera and Robin — Wed, 29 Apr 2026 21:27:43 +0000

Avocado Cilantro Lime Sauce! Each spoonful delivers a velvety richness balanced by herbaceous cilantro and a citrus kick, making it the perfect drizzle for tacos, burritos, and even warm tortillas.

This Avocado Cilantro Lime Sauce is bursting with bright, fresh flavors—creamy avocado swirled with vibrant cilantro and zesty lime. Whether you’re building a quick weeknight taco night or a festive spread, this sauce brings a luxurious creaminess and a punch of flavor that fans of avocado-based sauces will crave. For best results, blend until silky smooth and season with a pinch of salt to amplify every note.

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 this creamy avocado sauce with tacos and couldn’t resist sharing it with you. It’s ridiculously yummy, blending ripe avocado, bright lime, and fresh cilantro into a luscious crema that instantly elevates any taco night.

A quick whisk or blend turns simple ingredients into a show-stopping sauce that’s dairy-free-friendly and irresistibly smooth. You gotta give this one a try—slather it on tacos, burritos, or spoon it over roasted veggies for an upgraded dip.

Trust us, once you taste that creamy, zesty goodness, you’ll be reaching for the cilantro lime sauce again and again.

Tips for Success:

Flavor Profile: This Avocado Cilantro Lime Sauce is full of avocado, cilantro, lime goodness. It’s great for Southwestern, Tex-Mex, and Mexican dishes.
Sweetness: Our family was completely divided over the amount of maple syrup used, start on the low end and build from there.
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 days in the refrigerator. Store in a covered air-tight container.

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

If you try this bold sauce, 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.

Avocado Cilantro Lime Sauce

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

Author: Monkey and Me Kitchen Adventures
Prep Time: 5 Minutes
Total Time: 5 Minutes
Yield: 2/3 Cup 1x
Category: Condiment
Diet: Vegan

Print Recipe

Description

This Avocado Cilantro Lime Sauce is bursting with bright, fresh flavors—creamy avocado swirled with vibrant cilantro and zesty lime.

Ingredients

1 avocado
½ cup cilantro leaves (packed)
2 to 3 Tablespoons lime juice
1 teaspoon minced garlic
¼ teaspoon sea salt (+/-)
¼ to 1 teaspoon pure maple syrup (+/-) *

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Instructions

Place all the ingredients into a food processor, process until smooth and emulsified, occasionally scraping down the sides.

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.

Serving: Makes 2/3 cup

The post Avocado Cilantro Lime Sauce appeared first on Monkey and Me Kitchen Adventures.

Oil Free Asian Sour Napa Cabbage Stir Fry

Ameera and Robin — Sun, 26 Apr 2026 19:58:53 +0000

Oil Free Asian Sour Napa Cabbage Stir Fry! With its speedy sauté and crisp-tender napa, this dish shines as a healthy weeknight option that sings with authentic Chinese vinegar nuance, making it a standout dish.

This Oil Free Asian Sour Napa Cabbage Stir Fry is a breezy Chinese-inspired dish that highlights the bright, punchy-sweet-sour notes of Chinese Black Rice Vinegar. Quick to the pan, this stir fry preserves the napa cabbage’s crisp bite and delicate leafy texture, delivering a light, silky coating without oil. The vinegar’s tangy backbone mingles with a hint of sweetness, creating a balanced flavor profile that’s both refreshing and comforting.

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

Hi there, Ameera here!

This Asian dish comes together in a flash, delivering light, tasty flavors that feel bright and satisfying. The napa cabbage stays vibrant and crisp, while the subtle seasoning lets the Chinese Black Rice Vinegar take center stage, giving just the right amount of tangy-sour without overpowering the dish.

We loved its clean, approachable taste and easy prep, making it the kind of recipe you’ll reach for again. You gotta give this one a try for a quick, flavorful weeknight that totally effortless.

Tips for Success:

Flavor Profile: This Oil-Free Napa Cabbage Stir Fry is an easy Chinese dish that showcases the unique flavor of Chinese Black Rice Vinegar with its punchy-sweet and sour influence. This dish is sauteed quickly retaining much of the integrity and crunchiness of the Napa cabbage. The flavors are light and subtle but distinctly sour with a hint of sweetness.
Sweet and Sour: If you want more sour, then use less maple syrup. If you enjoy more sweetness, then use the full 2 Tablespoons.
Napa Cabbage: Napa Cabbage works perfect in stir fry dishes as it cooks quickly, and the crunchiness is not as dense as a regular cabbage.
Napa Cabbage Water Content: Napa cabbage has a very high-water content, 96%. Because is has such a high-water content, it is important to cook it quickly with a high temperature before it can release a lot of its water into the dish, thereby watering down and dulling the flavor of the sauce.
Napa Cabbage Substitutions: This recipe was designed to use Napa cabbage. We do not recommend regular cabbage as a substitution.
Black Rice Vinegar Substitutions: There really isn’t a great substitution for Black Rice Vinegar since it has an unique flavor; however, the closest substitution is a 1:1 ratio of Balsamic Vinegar and Rice Vinegar. In other words, this recipe calls for 2 Tablespoons of black rice vinegar, so you would use 1 Tablespoon of rice vinegar and 1 Tablespoon of balsamic vinegar.
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 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. 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.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large skillet

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.

Oil Free Asian Sour Napa Cabbage Stir Fry

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

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Cook Time: 5 Minutes
Total Time: 25 Minutes
Yield: 2-3 Servings 1x
Category: Side Dish
Method: Stovetop
Cuisine: Asian
Diet: Vegan

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Description

This Oil Free Asian Sour Napa Cabbage Stir Fry is a breezy Chinese-inspired dish that highlights the bright, punchy-sweet-sour notes of Chinese Black Rice Vinegar.

Ingredients

Base Ingredients:

2 lbs. sliced Napa Cabbage, divided *
1 medium carrot, julienned
1/3 cup water

Dressing Ingredients:

2 Tablespoons [Chinkiang] Chinese black vinegar *
2 Tablespoons reduced-sodium tamari *
1 to 2 Tablespoons pure maple syrup (+/-)
1 teaspoon tahini
1 teaspoon minced garlic (+/-)
1 teaspoon minced ginger (+/-)
Pinch to ¼ teaspoon crushed red pepper flakes (+/-)
1 Tablespoon cornstarch (or arrowroot powder)

Other Ingredients:

6 to 8 green onions, sliced
1 Tablespoon toasted sesame seeds
Sprinkle sea salt (finishing)

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Instructions

Begin by discarding any damaged outer leaves of the Napa cabbage. The thicker white portions of the cabbage cut at a 45-degree angle into 1-inch pieces and place in a bowl. Cut the green portion of the cabbage into 2-inch pieces, and place in a separate bowl. Set aside.
Place all the Dressing Ingredients into a small bowl, whisk to combine, set aside.
In a large skillet, (preheating the skillet to high heat) place all the Base Ingredients, [the thicker white napa cabbage pieces only] and carrots with 1/3 cup water, sauté while stirring constantly over high heat for 3 minutes. Watch the water carefully, you don’t want a lot of water, but you don’t want the pan to burn.
Then throw in the green pieces of napa cabbage and the Dressing Mix, stirring constantly, sauté for 2 minutes.
Remove the skillet from the heat, stir in the green onions and toasted sesame seeds. Allow to sit for several minutes to allow the cabbage to soak up the liquids.
Sprinkle individual servings with sea salt, more toasted sesame seeds and sliced green onions.

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: 2 to 3

The post Oil Free Asian Sour Napa Cabbage Stir Fry appeared first on Monkey and Me Kitchen Adventures.

Healthy Carrot Wheat Bran Muffins

Ameera and Robin — Wed, 22 Apr 2026 23:56:48 +0000

Healthy Carrot Wheat Bran Muffins! Each bite delivers satisfying warm spice notes, and the soft kiss of raisins, making them ideal for busy mornings, a wholesome lunchbox treat, or an easy, healthy snack that still tastes indulgent.

These Healthy Carrot Wheat Bran Muffins are a delicious crowd-pleaser you can feel good about, thanks to a nourishing blend of whole wheat flour and wheat bran that keeps you full and fueled. Packed with carrot goodness, plump raisins, and crunchy walnuts, these muffins strike a perfect balance between wholesome ingredients and comforting sweetness. The batter stays wonderfully moist and tender, yielding a light texture, while the natural sweetness from the carrots and a gentle kiss of maple syrup keeps them naturally appealing.

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

Hi there, Ameera here!

We loved these lightly sweet carrot wheat bran muffins! So delicious and perfectly balanced between wholesome nourishment and satisfying flavor. The sweetness comes from the carrots and a touch of maple syrup, while the wheat bran adds a comforting rustic crumb and a healthy fiber boost.

They’re incredibly easy to make, then bake into golden, fluffy muffins that freeze beautifully for easy meal prep. If you’re after a muffin that tastes like a cozy homemade treat without tipping over into indulgence, this recipe is your new go-to.

Tips for Success:

Flavor Profile: These Healthy Carrot Wheat Bran Muffins are healthy and delicious, filled with whole wheat flour, wheat bran, carrot goodness with raisins and walnuts. They are moist, lightly sweet, and have fantastic texture.
Sweetness: These muffins are lightly sweet.
Coconut Sugar: We used coconut sugar, but other dry sugars like date sugar, maple sugar or other dry sugars will work great in this recipe.
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.
Measuring Flour: Spoon the flour into the measuring cup and level off. Do not pack it in and do not scoop it in. Do the same with the wheat bran.
Wheat Bran Substitutions: We have not tested any substitutions for the wheat bran. This recipe was specifically created to use wheat bran.
Whole Wheat Flour Substitutions: These muffins were specifically designed to use whole wheat flour and wheat bran. We do not have any substitutions to offer.
Gluten Free: This recipe is not gluten free. There are no substitutions to offer to make them gluten free.
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.
Cookie Scoop or Ice Cream Scoop: If you have a medium-sized cookie scoop or a small ice cream scoop, use that to fill the muffin liners. Otherwise, after filling the batter, if the tops look a tad bit “choppy”, then try to smooth out the tops a little by using a warm, wet spoon to avoid the choppy peaks and valleys that may occur when dropping batter with a spoon as the batter is thick. This is not required, but it does help the muffins look prettier and rounder when using a spoon. In other words, the muffins will rise, but they will keep pretty much keep the same form coming out of the oven as when you put them in the oven.
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.
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.
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 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.
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
Medium-sized cookie scoop (optional)

If you try these tasty 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 Carrot Wheat Bran Muffins

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

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Cook Time: 19-20 Minutes
Total Time: 40 Minutes
Yield: 12 Muffins 1x
Category: Breakfast, Dessert
Method: Oven
Cuisine: American
Diet: Vegan

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Description

These Healthy Carrot Wheat Bran Muffins are a delicious crowd-pleaser you can feel good about, thanks to a nourishing blend of whole wheat flour and wheat bran that keeps you full and fueled.

Ingredients

Dry Ingredients:

1 ½ cups organic whole wheat flour *
1 cup wheat bran *
½ cup coconut sugar (or other dry sugar) *
1 teaspoon baking powder
½ teaspoon baking soda
1 ½ teaspoons cinnamon (+/-) *
½ teaspoon sea salt (+/-) *

Wet Ingredients:

¼ cup pure maple syrup
1/3 cup unsweetened applesauce
1 cup unsweetened plain plant milk
1 Tablespoon lemon juice
2 teaspoons vanilla

Other Ingredients:

1 cup grated carrots
¾ cup raisins (optional)
¾ cup chopped walnuts (optional)

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Instructions

Preheat the oven to 400 F, center rack.
Line the muffin tin with 12 paper liners, set aside.
Place the all the Dry Ingredients into a large mixing bowl, whisk to combine.
Add all the Wet Ingredients to the dry ingredients and mix thoroughly by hand to incorporate all the ingredients.
Stir in the grated carrots, raisins, and chopped walnuts.
Carefully and evenly spoon the batter into the 12 paper-lined muffin tin up to the top. Smooth out the tops if needed.
After filling the muffin liners, allow the batter to rest for 5 minutes (up to 10 minutes) on the counter.
Place in a 400 F preheated oven for 7 minutes, then after 7 minutes, lower the oven temperature to 350 F for 12 to 13 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 from the muffin tin and move them to a cooling rack. Allow to cool for 30 to 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

Nutrition Facts: Muffins without the walnuts – Calories: 153, Fat: 0.9g, Carbs: 36.9g, Protein:3.3g

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