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lis

Vegan Coconut Tsampa

Vegan Coconut Tsampa

Tsampa is a type of roasted flour, usually made from barley. According to sources compiled by the Whole Grains Council, barley is particularly beneficial at regulating blood glucose and cholesterol levels. Tsampa is a staple in Tibetan and Nepalese cuisine. Like oats, tsampa can be prepared as a breakfast porridge - just like this vegan coconut tsampa recipe.

Delicious and Gooey Vegan Brownies

Delicious and Gooey Vegan Brownies

Tthese vegan brownies are the perfect way to satisfy your cravings. Why?

  1. They're healthier for your body. This vegan brownie recipe is full of healthy fats from avocado and dark chocolate
  2. They're healthy for your mind. Rather than resisting your cravings and bingeing later on, it's better to indulge on healthier substitutions. Plus, chocolate makes us plain happy (they stimulate the release of endorphins)!

If you're cringing because you heard the word avocado and chocolate together in the same sentence, don't be scared. Try these vegan brownies - I promise you'll love them. I used to be the biggest skeptic whenever I saw avocado on the ingredient list for dessert recipes - they aren't so bad!

Vegan Power Smoothie

Vegan Power Smoothie

Most New Year's resolutions involve healthy eating in some way or another. This vegan power smoothie couldn't be healthier (if I had to say so myself)! It will provide all of the energy that you need to kick some butt in 2016. These ingredients will keep you full, helping you to stay away from sugary and salty snacks.

The Best Vegan Chocolate Smoothie Ever

The Best Vegan Chocolate Smoothie Ever

This is my absolute favourite vegan chocolate smoothie of all time. It's a recipe from my first vegan cookbook - it immediately stood out to me and the book has been my companion for almost 2 years. You need to make this vegan chocolate smoothie: it's quick, delicious, and so versatile.  

Treat Yourself Vegan Porridge

Treat Yourself Vegan Porridge

Last month, I was OBSESSED with porridge. I basically had the very same vegan porridge for breakfast every day. Not every other day, but EVERY day. I'm trying to wean myself off of oats — even if it's just for a little while. But let's be honest: a (vegan) human being cannot stay away from porridge.  I will probably be back on the oat train very soon. I thought that it was only fitting to share my Treat Yourself Vegan Porridge recipe with you.  It sums up this past month perfectly— and I even got a few requests for it.

Drop Everything and Make This Vegan Rainbow Summer Salad

Drop Everything and Make This Vegan Rainbow Summer Salad

Vegan-Rainbow-Summer-Salad-Recipe-PumpUp.jpg

Last month, I shared the recipe for one of my staple vegan dishes: pancakes. I'm going to continue to share some of my favorite vegan staples with this rainbow summer salad recipe.  You might question this decision and start thinking, "A salad? That's nothing special." You're probably right. A salad is nothing special: anybody can make a salad by throwing a bunch of ingredients together. But as I've recreated salads over the past years, I began to identify a few must-have ingredients for one that is consistently yummy, energizing and hydrating. These ingredients happen to be perfect for the end summer. They're easy on your wallet and easy on the eyes. This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog

The dressing I created for this is very high in fat (oil). I personally wouldn't recommend consuming too much fat in one go, but I have yet to find a yummy low fat vegan dressing. If you know one, please let me know in the comments below. That's why balance is important. If you recreate this recipe, I recommend that you only use a very small amount of the dressing because it's quite rich.

I served the vegan rainbow summer salad with wraps this time around. Depending on how you end up eating the salad (or your level of hunger) adjust the proportions of the veggie ingredients as needed. Keep the same measurements for the dressing.

Vegan rainbow summer salad

This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog

Salad Ingredients

  • ½ cucumber
  • 2 bell peppers
  • 5 mushrooms
  • About 2 handful cherry tomatoes
  • About 150 g canned corn, drained
  • A heaping handful of spinach
  • A few pine nuts

Dressing Ingredients

This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog

  • 2 tbsp melted coconut oil
  • 2 tbsp walnut oil
  • 1 tbsp white balsamic vinegar
  • 1 tbsp black balsamic vinegar
  • 1 tsp fig balsamic vinegar (optional)
  • 1 tbsp agave nectar
  • 1 tsp mustard
  • A pinch of salt, pepper and herbal salt

Directions

This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog

  1. Chop up the cucumber, bell peppers, mushrooms and cherry tomatoes.
  2. Rinse and drain your corn. Place drained corn in a large bowl and add chopped vegetables.
  3. In a shallow pan on medium to low heat, roast your pine nuts gently. Turn down heat when slightly browned. Let them cool before adding them to the salad.
  4. For the dressing, add all ingredients into a resealable jar and shake until well combined.
  5. Add a bit of dressing to your salad, mix thoroughly and serve with wraps as a main dish or eat the salad as a side dish.
  6. Either way, enjoy!

This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog


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This vegan rainbow summer salad is packed with healthy and yummy ingredients // The PumpUp Blog

Vegan cherry chocolate pancakes

Vegan cherry chocolate pancakes

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Pancakes are one of my staple breakfasts.  They're super easy to make, they load you up with carbs, and they can be made with very little fat. There are a million different ways to modify (and eat) vegan pancakes. This particular vegan chocolate cherry pancake recipe was inspired by cherry chocolate muffins that my mum used to make for me when I was a kid. One day, I was thinking about new ways to spice up my pancakes. Because we had cherries at home (...and because I am a total chocolate addict), I decided to turn my mum's muffins into vegan cherry chocolate pancakes. But are these pancakes healthy? In my opinion, they are. They're vegan: no hormones are swimming around the milk that I used. Make sure that you look for low-fat vegan milk. I'd recommend oat milk and good-quality vegan dark chocolate. Fun fact: The best quality chocolate is often vegan, even though it isn't certified as such. When you eat cacao (raw dark chocolate), there isn't any need for milk in your chocolate!

Vegan cherry chocolate pancakes // The PumpUp Blog

Vegan cherry chocolate pancakes

  • 100g (or ¾ cup) whole wheat flour
  • 170 ml (or at least ½ cup) of the vegan milk of your choice
  • 20g (or about 2 tbsp) agave nectar
  • ½ tsp vanilla extract
  • a dash of cinnamon
  • 25g (or about 4 tbsp) chopped chocolate
  • About 15 chopped cherries (this is quite much you can use fewer if you want)
  • 1 Tbsp cocoa powder (optional)

Vegan cherry chocolate pancakes // The PumpUp Blog

Directions:

  1. Mix flour, milk, agave, vanilla, cinnamon, and optional cocoa powder in a bowl.
  2. Add in the chopped chocolate and mix again.
  3. Fold in chopped cherries and mix them in carefully.
  4. Heat a wide skillet for about two minutes on full power and then lower the heat to medium. My pan does not require the use of any oil but if your pan does, coat it lightly.
  5. Pour the pancake batter in the pan (1 tbsp per pancake) and flip them over when the batter begins to bubble and become firm at the top sides of the pancake.
  6. Repeat until all your batter has been used. Arrange your pancakes on a plate and top them whatever you desire. I used banana slices, melted vegan chocolate (told you, I'm an addict), chopped nuts and agave nectar.
  7. Enjoy!

Vegan cherry chocolate pancakes // The PumpUp Blog

Vegan cherry chocolate pancakes // The PumpUp Blog

These vegan cherry chocolate pancakes were created by PumpUp member @_lis. Find Lis on Instagram @vegan_lis, on Tumblr, and on Snapchat @lis-ssy