Recipes / vegan

🌴 Tropical Oatmeal Bowl🌴

🌴 Tropical Oatmeal Bowl🌴

-2 cups dairy free milk (I used 1 cup unsweet macadamia milk and 1 cup unsweet coconut vanilla)

-1 cup rolled oats

-2 Tbsp chia seeds

-1/4-1/2 cup monkfruit sugar (0 on glycemic index!)

- 1 mango, diced

-2 Tbsp walnuts

- 2 Tbsp coconut 🥥 (MCT’s!)


Bring 2 cups liquid to boil, then add 1 cup oats, chia seeds, & monkfruit sugar. Cover & simmer 15 minutes. Add in diced mango 🥭 and toppings! Enjoy!


Charity Godwin
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Paleo Blueberry Banana muffins w vegan option

Paleo Blueberry Banana muffins w vegan option

Paleo Blueberry Banana muffins w vegan option



2 large overripe bananas about 1 cup, mashed

¼ cup coconut oil

¼ cup creamy almond or nut butter

2 TBS pure maple syrup

1 tsp pure vanilla extract

2 eggs lightly beaten (or egg replacer for vegan)

¼ cup coconut flour

¼ cup almond flour

2 Tbsp chia seeds

½ tsp baking powder

¼ tsp baking soda

½ tsp salt

½ tsp cinnamon

1 cup fresh or frozen blueberries





  • Preheat oven to 375 degrees F. Grease a standard 12-cup muffin tin, set aside.
  • In a small bowl combine coconut flour, almond flour, chia seeds, baking powder, baking soda, salt and cinnamon). Set aside.
  • In a large, glass mixing bowl melt together coconut oil and almond butter (for about 1 minute on high), stir until combined.
  • Add mashed banana, maple syrup and vanilla extract and mix.
  • Add eggs and stir until smooth.
  • Add dry ingredients to wet ingredients and mix until completely combined.
  • Gently fold in blueberries
  • Pour about ¼ cup of batter into each muffin well (so it’s about ¾ of the way full).
  • Bake in preheated oven for 20-25 minutes or until the tops are set, golden brown, and a toothpick inserted in the center comes out clean.
  • Let cool in the pan for 5 minutes before gently removing each muffin from its well and transfer them to a wire rack to cool.
  • Enjoy!
  • To freeze: let cool then place muffins in an airtight container and put in the freezer. To reheat microwave on high for about 30 seconds per muffin!
Charity Godwin
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Mashed Cauliflower & Potatoes (vegan option)

Mashed Cauliflower & Potatoes (vegan option)

Only 1/2 the carbs in this delicious recipe!! Bonus- my kids can’t tell cauliflower is even there. Shhh 😏🤫


Serves: 5


1 head cauliflower

1 bag yellow potatoes

1 stick regular or vegan butter

1/2 cup milk or for vegan - pea milk

1 tsp salt

1/2 tsp garlic powder

1/4 tsp pepper


Peel and dice potatoes and cut up cauliflower. Place large stock pot on stove with hot water. Add all the potatoes and cauliflower to pot add 1/2 tsp salt and boil until they are soft. Once soft, drain and move to stand mixer bowl. Use whisk attachment and add all other ingredients scraping down sides. Enjoy!

Charity Godwin
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Instant Pot Sweet and Sour Red Cabbage (German Rotkohl)

Instant Pot Sweet and Sour Red Cabbage (German Rotkohl)

Instant Pot Sweet and Sour Red Cabbage
Vegan, Gluten Free, Dairy Free
[makes 8 servings]

Requires an Instant Pot Electric Pressure Cooker or similar appliance.

1 large head red cabbage

1 apple, thin sliced (optional)
2 tablespoons brown sugar
1 teaspoon salt, or to taste
1/4 teaspoon pepper, or to taste
1/2 cup apple cider vinegar
3 tablespoons water

1/4 tsp nutmeg

Cut the red cabbage in quarters vertically. Slice off the center core from each quarter and thinly slice.

Place the cabbage and all other ingredients into the Instant Pot. Don't worry that it fills more of the pot than is recommended. The cabbage will shrink when cooked.

Make sure the top vent is closed. Hit the manual button and set for 3 minutes.


After the pot comes up to high pressure and cooks for 3 minutes, hit the off button and do a quick release of the pressure. 


Carefully remove the lid, tilting it so that the steam escapes in the back. Stir the cabbage, adjust the salt and pepper if needed and serve. 



Per Serving: 57 calories, 0.2 g total fat, 0 g saturated fat, 0 mg cholesterol, 64 mg omega-3 and 49 mg omega-6 fatty acids, 2 g protein, 14 g carbohydrates, 3 g dietary fiber, and 185 mg sodium. 


Charity Godwin
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Vegan gluten free BANANA Cookies

Vegan gluten free BANANA Cookies

3-Ingredient Vegan gluten free BANANA Cookies (Egg free, oil free, dairy free, refined sugar free)

2 medium bananas - fresh (or ripe but the cookie will be much sweeter) 118 g, 4.2 oz each banana, unpeeled banana

⅓ cup Maple Syrup - or agave syrup or liquid syrup you like

3/4 cup Cassava Flour -or 1 cup all-purpose flour
Adds on - optional but recommended

⅓ cup mini chocolate chips

¼ teaspoon Baking Powder - for light and fluffy cookies

½ teaspoon Ground Cinnamon

¼ teaspoon salt

* Preheat oven to 350°F (180°C). Line a baking tray with parchment paper, lightly oil the paper with oil. Set aside.

* Before you start, make sure you are using a medium-size banana. A medium-sized banana weighs about 118g/4.2 oz unpeeled.

* In a medium-size mixing bowl, mash the banana into a puree. It is ok if there are few lumps 

* Stir in maple syrup, then stir in flour until it forms a wet, sticky cookie dough, similar to banana bread dough.

* Scoop out dollops of cookie dough on the prepared tray, leaving 1 thumb space between each cookie. The cookie won't expand in the oven.

* Slightly spread the dough with the back of a spoon into a round cookie shape if desired.

* Bake 12 minutes or until slightly golden on the top.

* Store in the fridge in an airtight box for up to 3 days.
Charity Godwin
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🥝Kiwi Sorbet (food processor)🥝

🥝Kiwi Sorbet (food processor)🥝

🥝Kiwi Sorbet (food processor)🥝

You can top this with vegan caramel or chocolate sauce @humyumcaramels IN-STOCK now at

* 8 kiwis, peeled
* 4 tbsp honey
* 4 tbsp coconut milk
*top w Hum Yum vegan chocolate sauce

* Peel and slice kiwis and place flat on a tray. Freeze for 1 hour.  

* Once frozen, add to a food processor with remaining ingredients. Honey, and coconut milk. Blend until smooth and creamy. 

* Serve immediately, or pour into a shallow container and freeze for later!

Charity Godwin
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Vegan Oreo Cake

Vegan Oreo Cake

Vegan Oreo Cake with @sperofoods vegan frosting 😍 (I’m having so much fun with all the amazing uses of Spero)


Ingredients for the vegan cake:

2 cups of dairy-free milk (coconut)

2 teaspoons of apple cider vinegar

1 3/4 cup of flour

2 cups of caster sugar

3 teaspoons of baking powder

1 teaspoon of bicarbonate of soda

4 TBSP of melted coconut oil 

5 Oreo cookies (roughly broken)



BUTTER: ½ cup, slightly softened – we used vegan! 

Spero® Sunflower® Cheese: 8 oz, we love using The Original or any sweet flavor :D 


POWDERED SUGAR: 4-5 cups, more if needed

6 Oreos crushed (we use kinnickkinnick brand)

Charity Godwin
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Elevated Adult Vegan Snack-Time Recipe

Elevated Adult Vegan Snack-Time Recipe

@sperofoods The Goat vegan cheese alternative made w sunflower seeds is IN-STOCK at


ELEVATE your SNACK-TIME W @amarilloeatsorganic local honey 🍯, goat cheese alternative, figs, rosemary crackers = match made in Heaven!

Charity Godwin
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