Sweet Potato & Banana Brownies

Sweet Potato and Banana Brownies

Sweet Potato & Banana Brownies

Who knows the feeling of wanting something sweet after a savory meal?

Just imagine having these delicious brownies sitting in your fridge ready an prepped to satisfy your sweet cravings. These sweet potato and banana brownies are so chocolaty and rich in flavor, you will have a hard time believing that they’re not so bad for you either.


Sweet Potatoes…

…are an excellent source of Vitamin A, Vitamin B6 and Vitamin C.

…their vitamin D helps build healthy bones.

…they contain iron and support a healthy immune system.

…good source of mag­nesium, which is the relaxation and anti-stress mineral.

…help ward off cancer and protect against the effects of aging.


Both sweet potatoes and bananas are high in potassium and they do not cause blood sugar spikes. Banana is also a natural sweetener.

You can easily substitute the sugar in this recipe with more organic protein powder or a little more oats and a few drops of stevia. As long as you keep the wet ingredients and dry ingredients ratio the same.

There are almost no more excuses not to make them and you will be surprised how nobody could tell their actual ingredients because all you taste is chocolate brownie to the max! Hmmm…

The homemade choco sauce/glaze is absolutely optional. The brownies will taste just as good with these dairy free chocolate chips only ↓

Try out these delicious and guilt free sweet potato and banana brownies and leave a comment below. Hover over the picture to save it to your Pinterest and don’t forget to hashtag your recreation using #speedandspices!


Print Recipe
Sweet Potato & Banana Brownies
Treat yourself with these sweet potato & banana chocolate brownies. Gluten free, vegan and absolutely delicious! Healthy, guilt free and made from scratch.
Sweet Potato and Banana Brownies
Course Dessert
Cuisine Universal
Prep Time 10 Minues
Cook Time 30 Minutes
Servings
Brownies
Ingredients
Brownies
Chocolate Sauce
Course Dessert
Cuisine Universal
Prep Time 10 Minues
Cook Time 30 Minutes
Servings
Brownies
Ingredients
Brownies
Chocolate Sauce
Sweet Potato and Banana Brownies
Instructions
  1. Preheat oven to 365 F (185 C). Line 8x8 baking dish with parchment paper or grease with coconut oil.
  2. Start by cooking sweet potatoes. Rinse potatoes then pierce with fork all around. Wrap each potato in wet paper towel and place in microwave safe dish. Microwave them for 10 minutes on high heat.
  3. In the meantime place sunflower seeds and oats in blender or food processor and blend until powdery.
  4. Add bananas, cocoa powder, coconut sugar, protein powder, baking powder, cinnamon and milk and pulse until it's a smooth batter.
  5. When potatoes have cooled off a little, peel the skin off and cut into big chunks. Add to blender/ food processor and pulse again until everything is well combined.
  6. Prepare chocolate sauce by mixing all sauce ingredients in a small bowl.*
  7. Fill mixture into baking dish and sprinkle with chocolate chips. Bake in oven for 30 minutes. Let cool completely before cutting into brownie-size pieces and glaze with homemade chocolate sauce. Voilá!
Recipe Notes

The sauce is absolutely optional. These brownies will taste just as good without it.*

Store in an airtight container in your fridge for up to 5 days!

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Lentil and Walnut Burger

Vegan Lentil and Walnut Burger

Vegan Lentil and Walnut Burger

Let’s toast to the best Vegan Lentil and Walnut Burger full of flavor and deliciousness! *raises her cup of coffee and then realizes that it’s never too early in the morning to talk about burgers*

Because this veganized Burger is TOO GOOD, TOO GUILT-FREE and we can STILL ATTEND THE FAMILY BBQ! Plus we brought something to put on the grill! Nobody will even notice these meatless patties on the grill rack, in-between steaks and sausages! But once they do, they get curious and so I shared 3 of my 4 patties that I had prepped for our fest. I wasn’t trying to be selfish by bringing only a few but I just knew the birthday crowd includes some big ol’ meat eaters.

After a few people tried them and fell in love, I handed out the recipe and promised that I will bring patties for everyone next time around!

Happy faces!

 

Now that we know that these are bbq-approved, it’s totally up to you whether to pan fry or grill them. But one thing is for sure: they will be made on repeat and never be a disappointment!

Be prepared for a nutty and rich taste combined with fresh herbs and rustic spices thanks to walnut, cilantro and cumin. Wowzers – what a combo!!! Pick your toppings and sauce of choice, you have endless options to tailor this meal to your liking. I chose the typical lettuce, tomato and onion and added sliced avocado and sesame seeds.

The top and bottom bun are covered in homemade hummus and my favorite bbq sauce. Not feeling like a whole wheat (burger freak)? – Replace the bun by a brioche or sourdough! This recipe leaves room for creativity and moments like “creating a meal with stuff that’s in my fridge“!

To make the Lentil and Walnut patties you literally only need one kitchen utensil which is your food processor. And a pan of course to give these a nice dark brown crust.


Please leave a comment down below. Hover over the picture to save it to your Pinterest and don’t forget to hashtag your recreation using #speedandspices!

Enjoy!♥

Print Recipe
Lentil and Walnut Burger
Spiced Lentil Walnut Burger. Flavorful Burger patties with hummus. Vegan Burger Recipe, quick and easy to make. Makes 4 to 5 large patties. Use gluten-free breadcrumbs to make gf and build your favorite burger with delicious toppings.
Vegan Lentil and Walnut Burger
Course Main Dish
Cuisine Universal
Prep Time 15 Minutes
Cook Time 15 Minutes
Servings
Burgers
Ingredients
Burger Patties
Burger & Garnish
Course Main Dish
Cuisine Universal
Prep Time 15 Minutes
Cook Time 15 Minutes
Servings
Burgers
Ingredients
Burger Patties
Burger & Garnish
Vegan Lentil and Walnut Burger
Instructions
  1. Prepare flax egg by mixing 1 TBSP ground flax seeds with 2 TBSP water and set aside for 10 minutes.
  2. Fill all the Burger Patty ingredients -except bread crumbs- into a food processor. Add flax egg. Pulse until everything is combined but still has texture, not smooth.
  3. Mix in bread crumbs, separate mixture into 4 and gently form 4 large patties.
  4. In a skillet fry patties over medium heat on each side for about 5 minutes using coconut oil.
  5. While patties are frying wash lettuce and slice avocado, onion and tomato.
  6. Toast burger buns and coat top and bottom with your favorite sauce. (I used hummus and bbq sauce.)
  7. When patties are done put together your burger. Sprinkle sesame seeds over the patty and voilá!
Recipe Notes

I recommend using rubber gloves and wet them when making the patties.

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Snack in a Jar

Need a Snack? 🤔

Okay guys- this recipe is almost too simple to post. And that’s exactly why it should be on my blog and accessible for all of you busy people out there.

Because who isn’t in the need for a healthy afternoon-snack, just something light but filling, healthy and protein-rich..

Well here you go!

Prepped in unter 10 minutes, super affordable, satisfying, portable, healthy, and so on.. You can prep and store these “Superjars” for up to 4 days in the fridge and you will not have another excuse why you ate those cookies as a snack because you “needed something to hold you over”.

Substitute the peanut butter for almond or any other nut butter of your choice. – Not a fan? How about adding hummus?!

These jars come in handy not only for snacks like these but also to prep soups, sauces, overnight oats and grains. I used 16 oz. jars. A must-have in every well equipped kitchen.


Here is my recommendation:

 

 

 

 

 

 


 

Please leave a comment about how yours turned out. Hover over the picture to save it to your Pinterest and don’t forget to hashtag your recreation using #speedandspices!

Get creative, get snackin’ and get going with these beautiful and easy goodies!♥

 

Print Recipe
Snack in a Jar
The perfect on-the-go snack: Celery and carrot sticks with peanut butter in a jar. Quick and easy to make and stored in the fridge fresh for up to 4 days. No more excuses for unhealthy snacking if you have these goodies prepared.
Course Snack
Cuisine Universal
Prep Time 10 Minutes
Servings
Jars
Ingredients
Course Snack
Cuisine Universal
Prep Time 10 Minutes
Servings
Jars
Ingredients
Instructions
  1. Prepare two Mason Jars (16 oz.) and cover bottom of each jar with 2 TBSP of Peanut Butter.
  2. Cut celery stalks and carrots into almost the length of your jar. Place your veggies upright into your jar and voilá!
Recipe Notes

Prepare Snacks in a Jar for your whole family and store in the fridge for up to 4 days!

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Summer Rolls

Call em “Spring Rolls”, call em “Summer Rolls”..

Fact is: they’re the perfect all year round! They’re great for lunch or as a snack, depending on how many you have. Don’t be surprised- they will fill you up super quick!

Some (including me) find them a little tricky to roll and so here you see the result of my very first try! These may not be exactly nice, but delicious. 😛

The ingredients (aka fillings) can vary. Just make sure you prep, cut and lay out everything in advance so when it’s time to roll you have everything at hand and can focus on the rolling-technique and on your hands staying with the paper. Whether you stick with the ingredients of this recipe right here or you substitute one or the other- it’s guaranteed that they will come out delicious. And the peanut sauce is made to compliment anything.

In case you don’t like peanuts so much, you are free to switch it up and have a “chili-soy-sauce” dip with it. How does that sound?


Other Ingredients could be:

Tofu

Carrots

Cabbage

Mint

Bean Sprouts

Mushrooms


Try soaking your glass noodles in beet root juice for a few minutes to add a pop of color. And how about a sweet version of Summer Rolls, filled with sliced strawberries, mangos and mint leafs? Hmm.. So many delicious options- we have to stop right here and now focus on the technique…


Tips & Tricks for the “making of”:

◊ Soak every rice paper separate from the other to prevent them from sticking together.

◊ Lay rice paper on a damp kitchen towel to keep it moist and flexible.

◊ Make sure you have all ingredients prepped and laid out in front of you for easy access.

◊ For rolling-instructions see the picture below↓

Summer Rolls Instructions

Now, get your hands clean, your cutting board ready and create a fun and healthy meal! You can easily store them in an airtight container in the fridge for up to 3 days.


Here are the rice papers that I’ve used:


Please leave a comment about how yours turned out. Hover over the picture to save it to your Pinterest and don’t forget to hashtag your recreation using #speedandspices!

Enjoy♥

Print Recipe
Summer Rolls
Summer Rolls are a fresh and healthy lunch alternative. These are filled with your favorite ingredients and are super filling and satisfying. These Summer Rolls come with a peanut sauce.
Prep Time 20 Minutes
Servings
Rolls
Ingredients
Sommer Rolls
Peanut Sauce
Prep Time 20 Minutes
Servings
Rolls
Ingredients
Sommer Rolls
Peanut Sauce
Instructions
Summer Rolls
  1. Start by preparing the fillings. Cut cucumber, bell pepper and salmon lengthwise in thin strips. Slice avocado. Lay everything out on a plate for easy access.
  2. Bring water to a boil and cook glass noodles for 1 Minute or according to package. Rinse with cold water, set aside together with the other fillings.
  3. Prepare shallow bowl with warm water. Now start soaking your rice paper for 15 seconds, lay on a damp kitchen towel and start filling and roll away.
  4. Don't forget to sprinkle fillings with sesame seeds before rolling. Enjoy!
Peanut Sauce
  1. Mix all ingredients together. Voilá, here is your delicious dip for these Summer Rolls!
Recipe Notes

The Salmon is totally optional. Leave out for a 100% Vegan option. All fillings are substitutable to whatever you like. Use your favorite raw veggies, seeds and leafs.

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Tofu Salad

Tofu Salad

Would I do too much if I called this a TofuTastic SuperBowl?

For this thrown together power salad all kinds of lettuce will do. Bright green, dark green, romaine, eisberg.. So the base is simple. Just make sure you also add some baby spinach and kale for extra protein- because we want to keep the gains!Lettuce

What else is raw stuff in here? I’ve added carrots and avocado for color and nutritional benefits.

Avocado

Next comes the actual cooking part of this dish. To spice things up I’ve pan-fried the toppings. Tofu, zucchini and red onion is a wonderful combo and super quick to make.


Your protein sources in this bowl are:

Tofu

Kale

Spinach

Salad Dressing


The secret ingredient I must say is one of my new salad dressings. For this Tofu Salad I’ve used this oil free vegan “Sweet Mustard Dressing”.

Also this homemade “Curry Coconut Sauce” drizzled on top compliments the flavors perfectly. The curry sauce is made from scratch and was the sauce to my “Vegan Curry” I have made around that time so it’s optional and if you don’t have it at hand this bowl will still be simply amazing without it.


Altogether this tofu salad is:

Vegan

Rich in Protein

Healthy

Delicious

Easy to make


Please leave a comment about how yours turned out. Hover over the picture to save it to your Pinterest and don’t forget to hashtag your recreation using #speedandspices!

 

Enjoy, you PowerHuman♥

 

Print Recipe
Tofu Salad
A healthy and delicious salad option with warm toppings, lots of protein and healthy fats. Get fit with this unique and colorful power bowl- made in less than 30 Minutes.
Tofu Salad
Cuisine Universal
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Bowls
Ingredients
Salad
Salad Dressing
Cuisine Universal
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Bowls
Ingredients
Salad
Salad Dressing
Tofu Salad
Instructions
Salad
  1. Shred carrot using a box grater or food processor. Place in a bowl with lettuce, spinach and kale and mix together.
  2. Divide salad mix into two seperate bowls.
  3. Slice Avocado and put on top of each bowl.
  4. Dice tofu, onion and zucchini. Pan fry over high heat for about 10 minutes or until onion are translucent and tofu is browned. Season with salt, pepper and smoked paprika.
  5. Prepare dressing in the meantime.
  6. When toppings are done, put them on top of salad. Sprinkle with dressing. Enjoy!
Salad Dressing
  1. Blend all ingredients together in a blender until smooth.
Recipe Notes

The curry coconut sauce is optional. You will find the recipe HERE!

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