Plantiful kiki

Easy and delicious for a dipping sauce or a drizzle on top sauce. Try this out for your next meal. Plantiful Kiki | Plant based meals

PREP TIME: 5 MINS COOK TIME: 20 MINS TOTAL TIME: 25 MINS YIELDS: 7 SERVINGS NUTRITIONAL INFO PER 1/2 CUP CALORIES: 190 FAT: 2 GRAMS PROTEIN: 5 GRAMS CARBS: 35 GRAMS INGREDIENTS 3 cups rolled oats ½ cup maple syrup 1 tsp vanilla extract 1 tsp almond extract INSTRUCTIONS 1).

PREP TIME: MINS COOK TIME: MINS TOTAL TIME: MINS YIELDS: 4-6 SERVINGS NUTRITIONAL INFO: CALORIES: FAT: PROTEIN: INGREDIENTS cooked rice (optional) 4 cups dry white beans, soaked overnight 2 cans salt free diced tomatoes 2 cups carrots chopped 1 tbsp garlic powder ½ tbsp onion powder 2-4 tbsp powdered vegetable bouillon 4 cups chopped kale or

PREP TIME: MINS COOK TIME: MINS TOTAL TIME: MINS YIELDS: 36 OZ NUTRITIONAL INFO: 1/4 CUP SERVING CALORIES: 66 FAT: 2 GRAMS PROTEIN: 2 GRAMS CARBS: 12 GRAMS INGREDIENTS 3 cups peeled diced potato (if you use Yukon gold you don’t have to peel them) ½ cup diced carrots ½ cup raw

PREP TIME: MINS COOK TIME: MINS TOTAL TIME: MINS YIELDS: 12-15 SERVINGS NUTRITIONAL INFO CALORIES: FAT: PROTEIN: CARBS: INGREDIENTS 2½ cups whole wheat flour 4 tbsp coconut sugar (or any other type of sugar) 4 tsp baking powder 1 tsp salt 2 tsp vanilla extract ½ cup applesauce 2½ cups of water INSTRUCTIONS 1). Mix

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Fat Free and filling black bean soup. On top of rice or on its own this is filling and nutritious. Plantiful Kiki Plant based Living

Dip them, dress them, or eat them plain. Potato pancakes are filling and nutritious, not to mention easy. Plantiful Kiki | Plant based living

PREP TIME: 10 MINS COOK TIME: 20 MINS INGREDIENTS 8 oz of mushrooms chopped ½ cup onion, diced 2 cups napa cabbage, finely shredded 3 tbsp low sodium soy sauce 1 green onion, thinly sliced ¼ cup cilantro, chopped (optional) ¼ tsp toasted sesame oil (optional for more authentic flavor, adds 10 cal and 1 g of fat to the entire recipe) Chili flakes (optional) 4 cups steamed rice 2 tbsp toasted cashews, chopped (optional) Nutrition information does not include the toasted cashews.

I love making these for a lunch or for a dinner. Tasty with the Cashew sour cream and even better with cheese sauce | Plantiful Kiki