Zucchini Pasta with Raw Vegan Sunflower Seed Sauce

This quick and easy zucchini pasta with raw vegan sunflower seed sauce recipe is a must try! The creamy seed-based sauce makes a filling low-carb and dairy-free meal. Suitable for raw vegan, nut-free, and paleo diet.

Raw sunflower seeds can be an excellent alternative to raw cashews in vegan recipes. Cashews are relatively high in carbohydrates, compared with most other nuts. Sunflower seeds are richer in protein and fiber and lower in carbohydrates than cashews. This beautiful seed is also packed with calcium and B vitamins to help you keep healthy bones and strong muscles! 

I have used fresh Tarragon in this recipe which just adds a fresh, spring taste and a bit of elegance to a variety of recipes.

This recipe calls for the sunflower seeds to be soaked in order to activate them beauties and makes the nutrients more bioavailable and possibly easier to digest. As a rule add 2-3 times as much water as seeds but you can not use too much – the seeds will only absorb what they can regardless of what they have access too. But don’t short them or they won’t sprout well. You can soak them 8-12hours.

This recipe is fantastic because it’s nut free, so it’s so great for those with allergies. It’s also dairy free, gluten free, and keto friendly. And because sunflower seeds are so affordable it’s a new staple for me.

Let’s get down to the recipe! It’s so simple and requires minimal ingredients. The sauce is incredible! If I have some left overs I eat them with raw crackers like a dip and its divine. Remember my loves a good cook is always learning! 🙂 

 

Zucchini Pasta with Raw Vegan Sunflower Seed Sauce

Total Time 15 mins
Course dinner, lunch, salads
Servings 2 serving

Equipment

  • Blender
  • spiralizer

Ingredients
  

  • 2 zucchini to make pasta
  • 250 g zucchini for the sauce
  • 50 g sundried tomato
  • 100 g sunflower seeds soaked in water
  • 2 clove garlic
  • 1 Tbsp nutritional yeast
  • 2 handful fresh basil
  • 1 /2 handful fresh tarragon
  • 2 Tbsp virgin olive oil
  • 1 tsp sea salt
  • juice of 1/2 a lime

Instructions
 

  • Get started with turning your zucchini into pasta strips using your spiralizer.
  • In the blender add the ends or remaining zucchini bits and all the rest of the ingredients. Blend until well combine. Scrape down the sides from time to time and process until smooth consistency.
Keyword raw vegan, gluten-free, vegetarian

 

Raw Vegan Cacao Bliss Ball Recipe

Dessert, RECIPES, VeganCrush | February 17, 2021 | By

Cacao bliss balls are a quick health boosting snack with only 5 ingredients and are perfect for meal prep. They are raw, vegan, gluten-free, and have no added sugar!

cacao pod, cacao fruit

Fudgy, cacao vegan bliss balls made with wholesome ingredients? Yes, please!

 

WHAT IS THE DIFFERENCE BETWEEN CACAO AND COCOA POWDER?

The raw beans contained within the sticky matrix of the cacao pod don’t taste much like chocolate. Therefore, even raw cacao products aren’t made with beans straight from the pod. Once cacao beans are harvested, they go through several processing steps. Firstly they are fermented and then dried. This stage is the raw cacao powder.

The cacao powder are further processed by roasting at a much higher temperature and typically supplemented with additives to cut the bitterness. The roasting process fully develops the chocolate flavor and gives them some sweetness but many of these beneficial nutrients degrade and are no longer significantly present in the powder—quite the unnecessary loss in nutrition.

Minimally processed cacao powder is an abundant source of minerals (iron, magnesium and potassium), fiber and those unique antioxidants called flavanols, which support cardiovascular and brain health.

 

WHAT ARE BLISS BALLS?

Bliss balls are also known as energy bites or energy balls. These cacao bliss balls are quick and easy to make and have only 5 ingredients. So you don’t have an excuse not to make them! They are the perfect snack and great to prepare ahead of time as they last for a long time in the fridge and outside the fridge. These bliss balls are made with whole food ingredients like cashew, raisins and cacao powder. 

Just like my original raw vegan almond coconut balls, this cacao version is sure to become a family favourite snack in no time!

 

HOW TO MAKE CACAO BLISS BALLS

All you need to make these bliss balls is a food processor and 5 ingredients: cashew nuts, raisins, cacao powder, vanilla bean and sea salt.

 

HOW LONG DO BLISS BALLS LAST?

You can store these cacao bliss balls in the fridge or outside the fridge for up to 7 days in an airtight container. You can also store them in the freezer to enjoy later. 

 

They’re so chocolaty, rich and moist. The longer you blend them the more of the oils from the cashews are released and get a little more fudgy and sticky.

 

Raw Cacao Bliss Ball

Course Snack

Ingredients
  

  • 1 cup cashew nuts
  • 1 cup raisins
  • 1/3 cup raw cacao powder
  • 1 tsp pure vanilla extract
  • pinch sea salt

Notes

1. In a food processor combine all the ingredients and blend until dough consistency. 
2. Form into bite size balls and cover with extra cacao powder.
3. Store in an airtight container in the fridge or outside the fridge for up to 7 days, or in the freezer for 1-2 months. 
Keyword vegan, vegetarian

More Healthy Snack Recipes

For more healthy inspiration, these recipes all make simple, healthy snacks too:

Fermented Cheese Cooking Class

Cooking Class, RECIPES, VeganCrush | November 17, 2020 | By

ONLINE CHEESE COOKING CLASS

Just the beginning of many other vegan cheese options and this is an easy start, using cashews to make this funky and sliceable herbed cheese. It’s so much better to make your own.

Also the health benefits of letting go dairy cheese will change your life forever.

 

Learn how to make different vegan cheeses like mozzarella, cheddar, or grateable parmesan and so much more from scratch. Sign up here and have access to my online vegan cheese cooking class and so many more exciting classes like vegan baking, chocolate, Italian cuisine, authentic Thai cuisine and so much more for only 35$.

SIGN UP

 

Vegan Coconut Mango Float Cake

Dessert, RECIPES, VeganCrush | September 16, 2020 | By

MANGO FLOAT CAKE

Are you a fan of no-bake and chilled fruit cakes like this one? This mango float cake is the perfect summer dessert and one of the easiest cake to whip up!

You don’t need an oven to make a great dessert.

Mango float cake is a very popular Filipino dessert ‘icebox cake’ also called Mango Royalethat is a big hit during the holiday seasons or any other special occasion. Soft clouds of sweetened cream and generous bits of sweet mangoes between softened layers of graham crackers. Its creamy and refreshing with loads of bright, summery fresh fruit flavor. This vegan version tastes so legit it’ll surprise everyone at your next party! You can also replace mangoes with peaches.

 

I soak the crackers in evaporated milk before layering it down. This will help making it easier to cut through the cake without mushing it down and it adds another rich comforting flavour. Veganising this  mango float cake is so easy with Nature’s Charm evaporated milk, coconut whipped cream and condensed milk.

You may line your container with a parchment paper so you can lift the whole cake once frozen. Just make sure to use a sturdy one so it will not break even when soaked.

The hardest part of the recipe is waiting for the cake to set!

If you make this coconut mango float cake tag me on Instagram at #maricelsvegancrush @maricelsvegancrush. I love seeing your takes on my recipes. 

Enjoy making this fluffy goodness! xx

 

Coconut Mango Float Cake

Course Dessert

Equipment

  • Just an 8×8 baking dish, an electric handheld mixer, some bowls and spatulas

Ingredients
  

  • 2 can Nature's Charm coconut whipped cream chilled overnight
  • 100 g Nature's Charm condensed milk
  • 100 g Nature's Charm evaporated milk
  • 1 tsp vanilla extract
  • pinch of sea salt
  • 2 sweet mangos about 400g diced
  • 300 g vegan graham crackers

Instructions
 

  • Whip the chilled cream until doubled in size. In a separate bowl combine condensed milk, vanilla and salt. Gently fold in the whipped cream to the condensed milk mixture until well combined.
  • In a seperate bowl add the evaporated milk and soak each cracker on each side, to soften. Let it soak for just couple of seconds. It should not becomme soggie.
  • Line the dish with graham crackers. Spread half of the cream mixture on top of the graham. Spread half of the sliced mangoes on top of the cream. Repeat the process to make the second layer of graham, cream mixture and remaining sliced mangoes. Spread the mangoes evently and finish with sprinkles of crushed crackers. Place in the freezer.
  • Chill for at least 3 hours before slicing. Serve and enjoy!

Notes

You can either freeze or chill the cake in the fridge overnight. Freezing will result in a more ice cream cake-like end product which you would have to thaw several minutes before serving. Chilling will result in a creamy, ready-to-eat cake out of the fridge.

This recipe is proudly sponsored by Nature’s Charm.

Vegan Tofu Spring Roll Recipe

RECIPES, Savory Food, VeganCrush | September 9, 2020 | By

Vegan Tofu Spring Roll Recipe

You’ve never really had a Spring Roll until you’ve tried homemade ones!! These perfectly crisp and juice dripping tofu rolls are worth getting messy in the kitchen for. 

They are refreshing, colorful and fun to make.

Spring rolls are not difficult to make and since your filling is already fully cooked you only have to fry them long enough to cook the spring roll wrappers to a perfect golden brown.

Explore the different combination of filling according to your preference. It is not hard to wrap the spring roll. Wrap the filling tightly so that there is no space inside. The spring roll does not look good aesthetically if it is partially empty.  

These Spring Rolls are so tasty and juicy that you don’t event need any condiments, but I do like to have a refreshing contrast to the savoury crispy bites. So, instead of a sweet and sour sauce I made a thick and creamy herbed tofu dip. Full of flavours from the fresh herbs, lemon juice and garlic.

You can prepare spring rolls ahead of time to keep in the freezer for a quick bite. To fry them once they’ve been frozen, just drop the frozen spring rolls directly in hot oil. Do not thaw them!

Spring rolls not only go well as a snack but also in curries. Check out my spring roll green curry recipe for a fun and new take on how to enjoy the rolls!

PS: If you make my vegan spring rolls, don’t forget to tag me on Instagram as (at)maricelsvegancrush and use the #maricelsvegancrush hashtag. I love seeing your takes on my recipes. Happy creating!

 

Mini Tofu Spring Roll

Servings 15 pieces

Ingredients
  

  • 100 g red cabbage or beetroot minced
  • 250 g firm tofu
  • 4 TBSP vegetable oil for filling
  • 4 TBSP light soy sauce
  • 1 tsp ground black pepper
  • 15 sheets vegan spring roll pasty
  • 4-6 TBSP vegetable oil for frying

Instructions
 

  • Slice the tofu into approximately one-inch cubes. Then using either your hands or a fork, crumble it slightly into minced consistency. Heat oil in a skillet or wok over high heat. Add the tofu and cook for about 5min. Season with soy sauce and black pepper. Add the cabbage and cook for another 5min. Set aside and let cook for a little bit.
  • Carefully peel off one spring roll wrapper. Place the wrapper in a diamond position and add about 1 tablespoon of filling on the bottom. Roll up halfway, fold sides in, then finish rolling. Dab a little water along the edges and seal the roll. Repeat. You should get total 15 mini spring rolls.
  • Heat oil in a pan and carefully place spring rolls in the oil and cook, turning occasionally, until deep golden - around 1-2 minutes. Transfer to paper towels to drain. Dip into a yummy sauce! That's the real fun part.

Notes

* To bake the spring rolls, preheat oven to 425 degrees, place rolls on a rack over a foiled lined baking sheet and spray with cooking spray. Bake for 25 minutes or until golden and crispy. 

 

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