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Healthy Snacking

Vegan Blueberry Muffins

By Flora & Vino Leave a Comment

Vegan Blueberry Muffins made with almond flour, oat flour, and frozen blueberries. Perfect for a nutritious breakfast or snack.

Vegan Blueberry Muffins served on black rectangle with glass of milk, knife, and blueberries

I have a working oven; I repeat, I have a working oven!!!

It’s been *over* two weeks since the oven lit up light a firecracker and died while I was baking a sheet pan meal at 450 degrees.

Since then, we’ve been waiting patiently for a new oven part to arrive and be installed. 

In the meantime, I’ve been working on portable induction cooktop. 

This is actually my first experience with induction cooking, friends. 

While I loved how quickly the pans heated up for a stir-fry, I found it to be lacking when you need to boil a *lot* of water, like pasta. 

We survived mostly on oatmeal, homemade fried rice, and air-fried sweet potatoes for the past few weeks.

Which isn’t the worst menu to live on, right? 

That being said, I’m super grateful and excited to have a functioning oven again. 

Sure, ovens are great for cooking and I rely on it frequently to roast veggies and chickpeas.

However, the one thing I couldn’t stop craving while we were oven-less was baking MUFFINS.

Homemade muffins warm from the oven, bursting with blueberries. 

Naturally, today’s recipe is a celebration of that craving.

Friends, I give you, Vegan Blueberry Muffins. 

These Vegan Blueberry Muffins are made with almond flour, oat flour, and frozen blueberries.

They’re perfect for a nutritious breakfast or snack!

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Banana Oatmeal Chocolate Chips Muffins

By Flora & Vino Leave a Comment

Banana Oatmeal Chocolate Chip Muffins made with oats, almond flour, and lots of vegan chocolate chips. Perfect for meal prep!

Banana Oatmeal Chocolate Chips Muffins stacked on cooling rack with blue and white striped towel and bananas and milk jar in background

Last week we spent almost a whole day without running water at F&V HQ.

It was basically camping without the appeal like the nature, campfire, and s’mores. 

Apparently a *very* large water pipe burst in our area, leaving us and many neighbors without running water during it’s longer than normal repair. 

I definitely panic-purchased water from the store by the gallon, unsure of how long we’d need to get by with empty pipes. 

If you’ve never been without running water, it might not seem like that big of a deal. 

You might be thinking, “Just go buy some bottled water and you’re good, sis!”

I wish it were that simple. 

Sure, with bottled water you can get by with minimal hand washing and hydration, but not much more. 

But toilets require a lot of water to flush (1.6 gallons to be exact, I Googled it!), and if you’re without water for many many hours…well, you get the idea. 

So the simple act of human-ing felt like a chore on Wednesday of last week, to the point that I almost went to my local gym just to take a shower.

I cancelled my shoot and any recipe creation or food prep for the day, because without running water none of that is possible either. 

Gloriously, the water came on around 8 PM and I took the longest hottest shower I could stand and emerged a new woman.

Seriously, though, the whole ordeal was a reminder how precious a resource water is, and the immense privilege in having constant access to it.

So, the recipe I’m sharing with you today does not require any water, haha!   

But it is one that I feel grateful to have in my life and made as soon as we had running water again. 

These Banana Oatmeal Chocolate Chip Muffins are made with oats, almond flour, and lots of vegan chocolate chips.

They’re perfect for a meal prep snack for the week ahead!

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15 Best Bliss Balls

By Flora & Vino Leave a Comment

15 Best Bliss Balls made with simple plant-based ingredients so you aways have a bite-sized snack on hand. Mix and match for meal prep!

POV: What exactly is a “bliss ball” anyway, and why do I have so many on my website?!

I can’t take credit for the term “bliss ball”, but I think it was a popular way to describe bite sized snacks around the time I started to share recipes on the Internet.

Think energy balls, energy bites, protein balls, etc., etc. 

There was also the era of the “fat ball” around 2018…IYKYK.

Over the years, I amassed quite a collection of my favorite bite-sized balls. 

Seasonal varieties, lazy no blender balls (my favorite), and balls with hidden veg. 

We’ve got grain-free balls, oat-y balls, and even nut-free balls. 

Basically, there’s a bite for everyone and for everyone’s pantry. 

So I thought it would be nice to share this collection of all of my spherical favorites in one place. 

Especially now, in January, when healthy snacking is something I’m consciously working on. 

Because a homemade ball eaten mindfully is most certainly more satisfying than mindlessly grabbing granola. 

These 15 Best Bliss Balls are made with simple plant-based ingredients so you aways have a bite-sized snack on hand. 

Let’s have a ball! 

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1-Bowl Blondies

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1-Bowl Blondies with oat and almond flour sweetened with pure maple syrup. Top with Endangered Species 60% Dark Chocolate Baking Chips!

1-Bowl Blondies served in white plate with dark chocolate chips and knife

Thanksgiving came and went and now the world is hustling and bustling in a holiday craze. 

I actually finished my holiday shopping early this year because I was overeager to buy gifts in October and November.

This feels like a major flex now, because I have more time for writing my Christmas cards and…baking. 

Friends, ’tis the season for baking. 

Baking all things, but mostly sweet things. 

I’m excited to share my first December baked good with you.

I had my oven on every day last week working on different variations of blondies. 

What I’m sharing with you today is my favorite; sweet, chewy, and chocolate studded goodness.

These 1-Bowl Blondies are made with oat and almond flour sweetened with pure maple syrup.

Top them with Endangered Species 60% Dark Chocolate Baking Chips and don’t forget to measure chocolate chips with your soul. 

Make a pan of these vegan and gluten-free blondies for you and yours!

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Vegan Morning Glory Muffins

By Flora & Vino Leave a Comment

Vegan Morning Glory Muffins made with shredded carrots, dried fruit, nuts, and Organic SunButter. Perfect for a quick breakfast or snack!

Vegan Morning Glory Muffins served on blue plate with carrots and banana on the side

After daylight savings time told us to “fall back” (thanks, daylight savings!) I’ve been trying to use that extra hour to get an hour ahead…on life.

It feels like a cheat, doesn’t it? 

Without missing a wink of sleep, I’m suddenly back to being a 6 AM-riser, something I haven’t been able to accomplish before we brought Flora home. 

The past few months, I fell into an easy routine as a new dog mom of sleeping as long as Flora would let me, only getting up to her insistent barks at my side of the bed. 

But this week, I’m back, baby. 

I’m back to my early morning Pilates + strength workouts before breakfast.

Back to eating a protein-packed breakfast after said workout ends. 

I’m also back to starting my entrepreneurial workday at a time I wouldn’t be embarrassed to share with you. 

It’s funny how a singular hour can make that much of a difference in the day, isn’t it?

This hour gave me confidence, focus, and self back. 

So, now the hard part…I need to hold onto that hour for dear life and not slip back into old patterns. 

M and I just started rewatching the series “House”, and I know it would be all too easy to binge a few episodes and lose traction. 

OR stay up all night reading this month’s bookclub book, a historical mystery that I cannot put down! 

I also feel great because I’ve been enjoying these Vegan Morning Glory Muffins as a nutritious midmorning snack. 

These Vegan Morning Glory Muffins are made with shredded carrots, dried fruit, nuts, and Organic SunButter.

They’re perfect for a quick breakfast or snack and would be lovely to bake for family for the upcoming holidays! 

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SunButter Date Caramel Apples

By Flora & Vino Leave a Comment

SunButter Date Caramel Apples made with apples topped with homemade caramel and rolled in sunflower seeds and dark chocolate chips.

SunButter Date Caramel Apples served on plates with sunflower seeds and dark chocolate chips

In the past week, Flora took her first 1-mile walk with us! 

The walk, which should normally take about 20-ish minutes, ended up taking over 30 because of lots of…

“Leave it, Flora!”, zig-zagging, “Drop it, Flora!”, dragging, “Heel, Flora!”, pulling…you get the idea. 

Long story short: we’re still working on leash walking, and it’s a PROCESS. 

She immediately came home and proceeded to lap water ferociously, lay down dramatically, and then initiated more play 10 minutes later. 

Well, I guess we can’t tire her out. 

With all this dog walking and dog training, I’m relying on healthy snacks to get me through this fall. 

I’ve always been a sweet snacker, and this SunButter Date Caramel Apples hits just right for the season.

This good-for-you snack is made with your favorite apples topped with homemade caramel and rolled in sunflower seeds and dark chocolate chips.

It’s the best fall snack and a great way to use up all of those apples we collect this time of year!

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Chocolate Peanut Butter Rice Cake

By Flora & Vino 1 Comment

Chocolate Peanut Butter Rice Cake made with rice cakes, creamy peanut butter, and melted cacao wafers. A healthy peanut butter cup snack!

Chocolate Peanut Butter Rice Cake served on parchment paper lined plate with scattered cacao nibs, chocolate wafers, and peanut butter

If you’ve been around here a while, you also know that I’ve been dressing up rice cakes for years. 

While some people see dry, boring, bland cakes, I see a neutral and nutritious vehicle for *all* of my favorite toppings. 

I mean, the possibilities are endless, friends. 

Which is probably why I was immediately taken with the viral TikTok Chocolate Peanut Butter Cup Rice Cake. 

(Well, that and the fact that my favorite dessert pairing in the history of dessert pairings is chocolate + peanut butter.)

Rice Cakes are also an amazing vegan and gluten-free substitution for toast, crackers, or anything wheat based. 

It took me a while to finally try the recipe trending on social media, but now that I finally have, I *need* to share it with you.

This is my version of the Chocolate Peanut Butter Rice Cake.

They’re easy to make for a solo snack or dessert with your favorite rice cakes, creamy peanut butter, and melted cacao wafers.

Basically, it’s a healthier one serving peanut butter cup, and I think we could all use one of those as Halloween creeps up! 

Grab some rice cakes, your favorite jar of nut butter, and Semisweet Cacao Wafers and let’s make this sweet treat. 

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Apple Pie Crumble Bars

By Flora & Vino Leave a Comment

Apple Pie Crumble Bars with an almond oat crust and crumble topping with a stovetop apple pie filling. The best fall breakfast or snack!

Apple Pie Crumble Bars on white plate with apples and oats on the side

I *love* apples, mostly because I can let them sit on the counter for a while and ponder delicious ways to use them.

They’re not fickle like summer berries, where you need to use them THE DAY you purchase them.

Or like Flora’s leash training, which some days feels easy and other days (read: most of the time) I think she’s the one walking me. 

But, I digress.

We were talking apples, not Aussies! 

One of M’s favorite recipes that I make this time of year is a vegan apple crumble.

It’s also one of my favorite ways to use up a bunch of apples that I got at the grocery store, farmers market, or apple orchard. This year, I decided to get a bit creative and turn his favorite apple recipe into…bars! 

These Apple Pie Crumble Bars are made with an almond oat crust and crumble topping with a stovetop apple pie filling.

It’s still easy to make with simple ingredients, but crumble turned bars means they’re portable, concise, and convenient. 

Slice them into squares and enjoy them for the *best* fall breakfast, snack, or dessert.

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SunButter & Jelly Energy Bites

By Flora & Vino Leave a Comment

SunButter & Jelly Energy Bites made with oats, Medjool dates, No-Sugar-Added SunButter, and your favorite jam. The perfect snack!

SunButter & Jelly Energy Bites split open and served on white plates with SunButter and jelly jars on the side

It’s that time of year where healthy snacks are invaluable, am I right? 

Seriously, what I wouldn’t pay for a healthy homemade snack when I’m running from dog mom-ing to teaching yoga to shooting recipes. 

It’s the weeks where I don’t meal prep snacks where I stare at the open fridge between meals asking myself, “What do I even eat?!”

Usually after this question I end up opening my chocolate drawer and grabbing a block of chocolate and calling it a day. 

And while chocolate is delicious and I eat it daily, I think we can all agree that it’s not super sustaining. 

Hello, sugar crash at 11 AM. 

Then I found these prepackaged peanut butter and jelly bites at the grocery store a few weeks back and I enjoyed them! 

The snack concept is that jelly is in the center and the doughy ball surrounding it is made of peanut butter. 

They were nice plop in my mouth after finishing up weighted dumbbell sets, or while running from Flora’s puppy teeth (ouch!). 

However, I didn’t want to continue to pay for the packaging, so I decided to make my own at home. 

They’re easy to make and store well in the refrigerator for an energizing lift. 

These SunButter & Jelly Energy Bites are made with oats, Medjool dates, No-Sugar-Added SunButter, and your favorite jam.

They’re the perfect bite-sized snack packed with plant-based protein and complex carbs to fuel your goals and dreams.

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Vegan Walnut Coffee Cake

By Flora & Vino Leave a Comment

Vegan Walnut Coffee Cake made with oat and almond flour with Artisana Organics Raw Walnut Butter and a creamy coffee frosting.

Vegan Walnut Coffee Cake sliced and and served on white plates with fork and scattered chopped walnuts with mug of coffee on the side  

When people ask how things are going, I *try* not to default to “Good, but busy”; as my standard response. 

It feels true, but I’d like to get a little more creative. 

Because busy has a connotation of the mundane, the dragging, the blah. 

And truthfully, my “busy-ness” is completely comprised of things of my own doing and choosing. 

I’m spending a lot of time in the kitchen creating fall recipes for YOU, friend! A job that doesn’t always feel like work and definitely never tastes like it.

When I’m not in the kitchen for work (read: you!) , I’m in the kitchen for us (read: me!) meal prepping so the fridge isn’t *only* full of the treats I’m testing.

My days are also peppered with puppy training, articulating “Touch!”, “Let’s Go!”, and “Down!”, with an encouraging lilt and a bag full of homemade dog treats. 

Then I have the hours devoted to sequencing my next Saturday yoga class; noting the shapes, the breath, and the themes. 

I always squeeze in non-negotiable movement into my days, whether it’s yoga, climbing, running, or just a long neighborhood walk. 

All in all, these are problems that past Lauren would have *loved* to have had. 

Yes, my days are exhausting and full, but I’m usually smiling at the end of them. 

So, friend, if you ask me how I’m doing, I’m going to smile and shove a piece of Vegan Walnut Coffee Cake in my face. 

How’s that for a response? 

This Vegan Walnut Coffee Cake made with oat and almond flour with Artisana Organics Raw Walnut Butter and a creamy coffee frosting.

You’re going to want to enjoy a slice later with a mug of something warm. 

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Hi, I'm Lauren!
You can find me in the kitchen making healthy and creative plant-based dishes with whole foods, on my yoga mat stretching it out, or curled up with a good book and a glass of red. Searching for balanced living in an unbalanced world. I live it, eat it, drink it, write it, photograph it, and share it all here.

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what’s happening now on instagram

I’m *obsessed* with these Lemon Cashew Chia Seed I’m *obsessed* with these Lemon Cashew Chia Seed Muffins and once you see the ingredient list, you will be too! 🍋 🥧

Here’s what’s inside:
✔️chia seeds
✔️unsweetened almond milk 
✔️superfine almond flour 
✔️maple syrup
✔️lemon zest
✔️lemon juice
✔️cashew butter

That’s it! Perfect for a vegan and gluten-free snack! For the full recipe, click the link in my profile and then this image. 

#floraandvino #veganmuffins #glutenfreemuffins #grainfreemuffins #theveganmuffinwoman
WTMTW! ✨ This week in our Sunday meal planning e WTMTW! ✨ This week in our Sunday meal planning email series, I talked about my “fridge fasts” and how I’m using up what I have on hand in easy recipes to reduce waste and increase creativity! 💪 Swipe through the see the line up. 

Here’s what recipes smiles at me this week:
✔️ Key Lime Pie Overnight Oats
✔️ SunButter & Jelly Bliss Balls
✔️ Kale Caesar Salad with Avocado Dressing
✔️ Mediterranean Quinoa Bake 
✔️ Chocolate Avocado Chia Pudding
✔️ African Peanut Butter Stew

To receive these recipe ideas in your inbox, visit floraandvino.com and join the email list! 

#floraandvino #wtmtw #veganmealprep #veganmealplan
Need an oat refresh?! Chocolate Stovetop Oats made Need an oat refresh?! Chocolate Stovetop Oats made with simple ingredients for a cozy breakfast ready in 10 minutes. Consider adding this to your meal plan for the week ahead! 🍫

For the full recipe, visit floraandvino.com and search “chocolate oats” or google search “flora & vino chocolate oats”. 

Add your own toppings!!! 

#floraandvino #chocolateoats #stovetopoats
#ad// {NEW!} When everything else feels hard, this #ad// {NEW!} When everything else feels hard, this Thai Carrot Sweet Potato Soup feels easy. 🥕🍠🥣 It also tastes amazing and every warm spoonful is like a comforting embrace. This Thai Carrot Sweet Potato Soup is made on the stovetop with root vegetables and yellow curry paste blended with a spoonful of nut butter. I used a standing blender but you can also use an immersion blender to achieve the creamiest consistency.

I love topping my soup with cilantro, @edenfoods Tamari Roasted Almonds, and @edenfoods Hot Pepper Sesame Oil. 

@edenfoods Tamari Roasted Almonds are infrared roasted organic almonds with complimentary organic tamari soy sauce. They’re a delicious snack packed with protein and fiber. You can enjoy them on their own, added to trail mix, on salads and bowls, or…on soup! 
 
@edenfoods Hot Pepper Sesame Oil is a delicious unrefined expeller pressed toasted sesame oil that is infused with hot red chili peppers. Friends, this stuff is HOT! Just a *drop* adds a big kick to your dressings, marinades, stir-fries, etc. If you have a wild side, add a drop or two to your soup bowl for a little extra heat! 

Feel free to add your favorites, like roasted chickpeas, green onion, and sesame seeds.

To grab the recipe, click the link in my profile and then this image. 

#floraandvino #edenfoods #thaisoup #sweetpotatosoup #carrotsoup
M and I have plans to visit True Food Kitchen this M and I have plans to visit True Food Kitchen this week for V-Day and it reminded me of this Harissa Toasted Cauliflower I made inspired by their menu item. Whether you love TFK as much as I do, you’re going to be obsessed with my version of this cauliflower! It’s baked and then coated in a tahini sauce and topped with fresh herbs, cranberries, and hazelnuts. Enjoy it as an appetizer or side! Cozy and delicious all year round. 

For all of the recipe details, click the link in my profile and then this image! 

#floraandvino #harissaroastedcauliflower #roastedcauliflower
Vegan COSMIC Brownies. These plant-based cosmic br Vegan COSMIC Brownies. These plant-based cosmic brownies are made with almond flour and sweetened with coconut sugar. Top them with Chocolate @sunbutter and sprinkles for a fun dessert! 🎉

Here’s what you need:
✔️ ground flaxseed
✔️ unrefined coconut sugar 
✔️ unsweetened almond milk
✔️ @sunbutter 
✔️ almond flour
✔️ raw cacao powder
✔️ dairy free dark chocolate chips 
✔️ chocolate @sunbutter 
✔️ Sprinkles!!!

That’s it! For the full recipe, visit www.floraandvino.com and search “cosmic brownies”. Enjoy!!!

#floraandvino #veganbrownies #cosmicbrownies
{NEW!} Happy V-Day! ❤️💋😘 Need a quick da {NEW!} Happy V-Day! ❤️💋😘 Need a quick date night dinner in idea?! Make this Creamy Vegan 1-Pot Pasta. You make it 1-pot in less than 10 minutes. 🍝 

Here’s what you need: 
✔️ pasta (I used @chickapeapasta)
✔️ almond milk 
✔️ nutritional yeast
✔️ marinara sauce
✔️ fresh basil 

That’s it! 

For the full recipe, click the link in my profile and then this image. Let me know what you think! 

#floraandvino #onepotpasta #1potmeal #onepotdinner
My personal favorite vegan truffles are these Caca My personal favorite vegan truffles are these Cacao Dusted Dark Chocolate Truffles. 🍫 They’re *so* easy to make with dark chocolate, coconut milk, and a light cacao powder finish. Perfect for a simple decadent treat or to gift to someone special! 😉

For the recipe, click the link in my profile and then this image. Enjoy!

#floraandvino #vegantruffles #darkchocolatetruffles #healthytruffles
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