Vals vegan lifestyle, Leiden (2026)

19/03/2021

Good morning 🌟💜 this morning I made quick & easy super delicious porridge for breakfast with blueberries, cinnamon, yoghurt, a drizzle of peanut butter and a sprinkle of chocolate granola 🫐🍫

I never really used to add yoghurt to porridge but it has been such a discovery 🤤 it just adds that little extra creaminess 😋

• 40g of oats
• water & a splash of soy milk
• 1 tsp cinnamon
• 1 tbsp milled flaxseed

Mix the above ingredients together and cook on the stove for 5 minutes or in the microwave for 2 minutes.

Toppings:
• handful of blueberries
• mild & creamy with no added sugars
• 1 tbsp all natural peanut butter
• sprinkle of 70% chocolate granola

Happy Friday! ✨💚

17/03/2021

Vegan Portuguese custard tarts ✨🍮

Are you looking for a super simple and delicious sweet treat? Then these custard tarts are perfect. All you need are 7 ingredients 💚🙌 and did I mention they are completely vegan as well? 😋🌱

Ingredients:
A roll of vegan puff pastry
375ml soy milk
3 tbsp corn flour
1 tsp vanilla essence
3 tbsp maple syrup
Juice of 1/2 a lime
1/4 tsp salt
1/2 tsp turmeric (optional)
Cinnamon for dusting (optional)

Method:
1. Preheat the oven to 200⁰C.
2. Grease a muffin tin and fill each one with enough puff pastry to cover the bottom and sides. Bake the dough (now in the muffin tins) for 8 minutes. When taking it out of the oven press down the centres slightly.
3. Meanwhile prepare the "custard" filling. Add the soy milk, corn flour and optional turmeric (this is purely for the colour) to a small pan and heat over medium heat. Whisk well until combined together. Then add the maple syrup, vanilla essence and salt. Keep stirring well.
4. There will be a point when the mixture suddenly thickens, keep stirring for a while longer and then take the pan off the heat. Add the lime juice and mix thoroughly.
5. Add the custard mixture to the muffin tins until each one is about 3/4 filled.
6. Bake the custard tarts in the oven for 20-25 minutes, until golden brown.
7. Let them cool for at least 15 minutes. Sprinkle with cinnamon and they're ready to serve! Enjoy 😋🍮✨

16/03/2021

Green vegetable curry 💚🌱 with fluffy white rice 🍚✨

I always love making curries because you can add so many different veggies 🙌 plus they are so easy to make, so perfect for when you don't have a lot of time to cook. My tip is also to buy parboiled rice so that instead of 20-25 minutes it only takes 10 minutes to cook 👌

Ingredients:
White parboiled rice
1 onion
1 broccoli head
1 tray of mushrooms
1-2 carrots
Vegan green curry paste
1 can of coconut milk
A couple of spring onions
A handful of salted peanuts (optional)
Salt and pepper to taste + some additional chilli powder if you like it very spicy 🌶️🌶️

Method:
1. Cook the rice according to package instructions.
2. Meanwhile chop all the vegetables in bite size pieces.
3. Heat a large frying or wok pan over high heat with a little olive oil. Add the onion first for a couple of minutes before cooking all vegetables, except the spring onion) until slightly tender (I like it when they're still a bit crispy).
4. Add the curry paste and cook for a couple of minutes to let the flavours mix in well. Then add the can of coconut milk. Half a can might be enough, it depends on the type of curry paste, so make sure you check the label.
5. Cook for a further 3-5 minutes to let it all mix well. Add some salt or pepper to taste if required.
6. Serve together with the rice and sprinkle with some spring onions and peanuts 🌱🥜🌶️

Enjoy!

14/03/2021

Vegan bacon & caramelised banana buttermilk pancakes 🥞✨

Sunday is pancake day for me ☺️ it's the perfect treat for on the weekend. This morning when I went grocery shopping at I saw that they have a vegan bacon and thought it would be perfect for a pancake recipe 🙌😋 it's the best combination of sweet and savoury, and the best vegan recreation I've had of pancakes with bacon 🥓🥞

Ingredients:
100g wholemeal flour
1 tsp baking powder
10g brown sugar
1/2 tsp salt
120ml soy milk
1 tsp vinegar
1 tbsp olive or coconut oil

Topping ingredients:
1 banana
1 tbsp oil
1 tbsp brown sugar
Vegan bacon (I used )

Method:
1. In a large bowl thoroughly combine all the pancake ingredients.
2. Heat a little oil in the frying pan over medium-high heat, and add a small ladleful of mixture to form each pancake. Don’t overcrowd the pan – only cook max. two pancakes at a time. Cook until bubbles appear on the surface before flipping over and cooking for a further few minutes on the other side. Transfer to a plate and keep the pancakes warm in the oven – try not to stack them or they may go soggy.
3. Whilst your pancakes are cooking, heat another small pan with some oil over medium heat. Slice the banana and add both the banana and 1 tbsp of sugar to caramelise it. Add a splash of water if it starts sticking to the pan.
4. Once the pancakes are done, add the vegan bacon to the frying pan and cook as per the instructions.
5. Serve the pancakes topped with the bacon, caramelised banana and some maple syrup and enjoy! 🤗💚

12/03/2021

Marbled chocolate peanut loaf 🍰🥜 recipe below ⬇️

I always make banana bread and wanted to try something slightly different this week 😋 and still healthy (I love having cake for breakfast). So I made this marbled chocolate loaf with wholemeal flour, little sugar and 100% natural peanut butter 🥜🍫 so perfect for breakfast or s healthy snack 👌☺️

Ingredients:
200g wholemeal flour
140g coconut or brown sugar
60g cocoa powder (I used
1 tsp baking powder
Pinch of salt
80g coconut oil
1 tsp vinegar or lemon juice
180ml water
90ml plant milk - I used soy
50g all natural peanut butter (for on top - I used )

Method:
1. Preheat the oven to 175⁰C. Line a loaf pan with parchment paper.
2. Add the dry ingredients to a bowl and whisk them together. Beat in the wet ingredients except for the peanut butter using an electric mixer (or vigorously by hand 😝).
3. Once everything is well incorporated, transfer the mixture to the loaf pan.
4. Drop the peanut butter in dollops over the chocolate mixture. To create a marble effect, gently swirl the peanut butter together with the chocolate mixture using a knife.
5. Bake in the oven for about 35-40 minutes, until a toothpick inserted comes out clean. Let it cool completely before moving the cake from the loaf pan.

Enjoy! 😋💚 And happy weekend 🙌

08/03/2021

Kung pao brussels sprouts 🥬🥢 recipe below ⬇️

Roasted Brussels sprouts tossed with spicy Kung Pao sauce! This is a delicious vegetarian appetizer or side dish inspired by a popular Chinese dish. Recipe yields 4 side servings.

Ingredients
Roasted Brussels sprouts
• 200-250g Brussels sprouts
• 1 tbsp olive oil

Kung Pao sauce
• 2 tbsp tamari or soy sauce
• 2 tbsp maple syrup
• 1 tbsp rice vinegar
• 2 tsp toasted sesame oil
• ½ to 2 tsp sriracha, to taste
• 2 cloves garlic, pressed or minced

Garnishes
• ⅓ cup roasted peanuts
• ⅓ cup chopped green onion (both green and white parts), about 3 green onions
• 2 tbsp fresh coriander leaves, chopped (optional)
• Red pepper flakes (optional)

Method
1. To prepare the Brussels sprouts: Preheat oven to 200⁰C. Trim the nubby ends and any discolored leaves off the Brussels sprouts, then cut the sprouts in half lengthwise.
2. Transfer the sprouts to a large, baking sheet lined with parchment paper, then toss them with about 1 tbsp of olive oil, until they are coated with a light, even layer of oil. Arrange the sprouts in an even layer, flat sides down, and roast for 25 to 30 minutes, tossing halfway, until they are tender and deeply caramelized on the edges.
3. Meanwhile, to prepare the sauce: In your smallest saucepan, add the tamari or soy sauce, maple syrup, rice vinegar, sesame oil, ½ teaspoon sriracha and garlic. Whisk until combined, then taste and add more sriracha if you’d like.
4. Bring the mixture to a boil over medium-high heat, stirring occasionally. Reduce heat to medium and cook, stirring often, until the sauce has thickened, about 5 minutes. It’s done when, if you take it off heat long enough for it to stop bubbling and carefully tilt the pan back and forth, the sauce will slide down the pan rather than slosh.
5. Transfer the roasted sprouts to a medium serving bowl. Pour the sauce over the sprouts and toss to coat. Add the peanuts, green onion and optional coriander and toss again. Serve immediately, with red pepper flakes sprinkled on top if you’d like a little extra heat (and color).

Enjoy! Goes perfectly with some steamed rice 🍚🌱

07/03/2021

Almost 1,600 followers! So I thought it was time to tell you a little more about myself - the 👩🏼‍🍳 behind the vegan recipes ☺️

I'm Dutch but have mainly lived outside of the Netherlands - Belgium, Spain, the UK, the US and Austria.

I've been vegan for a little over 4 years. Mostly for the environment at the time but now it's about everything for me, the environment, animal welfare and health 🌱

I studied a BSc in Business Administration and an MSc in International management 👩‍💻

I've worked in start-ups and consulting so far but didn't find my passion here 💼 I'd love to work for an NGO in the future 🌍

I love to cook but also to excerise, travel and spend time with friends. My favourite sports are tennis, padel and surfing 🏄‍♀️

This picture was taking on my last trip in 2020, before COVID started 📸 I hope we can travel again soon!

I have a little dog and two cats but they live with my mum 🐶🐱 I hope to get one of my own soon 🥰

Hope you liked the post! Happy weekend everyone 💚

02/03/2021

Middle Eastern inspired salad plate 🌱🧆

It's beautiful weather these days in the Netherlands and that calls for some fresh salad! I made this plate with couscous, falafel, salad and veggies today for lunch and it was great 🙌 the best thing is that it only takes 10 mins to throw together ⏱️

Ingredients (for 2):
100g couscous
Mixed lettuce leaves
2 tomatoes
Cucumber
Falafels (I used spinach falafels)
Hummus

Method:
1. Pour the couscous in a pan and boil some water in a kettle. Add a drizzle of olive oil and some salt to the couscous. Once the water is boiling add just enough to cover the couscous, cover en let it set for 5-10mins.
2. Fry the falafels in a pan with some olive oil for about 5 minutes in the meantime.
3. Chop the cucumber and tomato.
4. Add a handful of lettuce to each plate. Add the cucumber and tomato. Add some salt and pepper to taste, as well as a drizzle of olive oil and some balsamic vinegar.
5. Fluff up the couscous with a fork and add to the plates.
6. Finally add the falafels and a dollop of hummus and it's ready to eat 👌🌱

Perfect for lunch or for a light dinner 😋 enjoy! 🧆💚

01/03/2021

Spaghetti bolognese with soy chunks and veggies 🍝🤤

Sometimes simple and comforting food is best 🙌 I had some vegetables to use up, a tomato and basil pasta sauce and dehydrated soy, which transformed into this delicious plate of pasta 😋

Ingredients:
A courgette, chopped
An aubergine, chopped
One red onion, chopped finely
100g dehydrated soy, soaked for 20mins
Jar of basil and tomato sauce
Spaghetti, I used wholewheat

Method:
1. Cook your pasta according to instructions.
2. Heat 1 tbsp of olive oil in a frying pan over medium-high heat. Once the oil is hot throw in the onion and cook for a couple of minutes. Next, add the remaining vegetables.
3. Once the vegetables are tender, add the soy chunks and pasta sauce and let it simmer for 5 minutes.
4. Add salt and pepper, and any additional spices to taste. I like smoked paprika, oregano or a little chilli.
5. Serve with a little grated cheese on top 👌😋

25/02/2021

Protein banana breakfast muffins 🍫😋🍌 recipe as promised!

I made these because I wanted an easy alternative to porridge or baked oats and also something that I could batch cook in advance 👌 and they turned out perfect! They're super delicious with some peanut butter or also just on their own 🌱🤤

Ingredients (for 6 muffins):
100g rolled oats
2 ripe bananas
Soy milk
1/2 tsp baking powder
1/2 baking soda
30g chocolate protein - I used chocolate peanut
Optional: chocolate chips
Some additional sweetener in case you want it

Method:
1. Preheat the oven to 180⁰C and grease or line a muffin tray.
2. Add all the ingredients to a blender and blend until smooth. I don't know exactly how much soy milk I used but you should get a semi-liquid batter, almost like porridge.
3. Scoop the batter into the muffin tray, each one filled about 3/4, and top with some vegan chocolate chips.
4. Bake in the oven for 20 mins or until a toothpick comes out clean.
5. They're ready to enjoy!

Super easy and simple 😋🙌

23/02/2021

Leche frita 🥛🍋 a veganised traditional Spanish dessert 🇪🇸

For this week's challenge by the quest was to create a vegan version of a typical Andalusian dish. This desser I've made for the challenge was one of my favourite before becoming vegan so I wanted to try make a vegan version of it 🙌 the literal translation for it is "fried milk" 🤤 and boy did it turn out good 👌

Ingredients for the "milk":
500ml soy milk
1-2 tsp cinnamon
Lemon rind from one lemon
40g corn flour
100g sugar

Ingredients for the coating:
All purpose flour
Soy milk
Corn flour

Method:
1. Heat up 400ml of the soy milk with the cinnamon and lemon rind in it. Once it comes to a boil take it off the hob, cover and set aside for 15mins.
2. Mix the sugar and corn flour with the remaining soy milk.
3. Pass the warm mixture through a colander to take out the lemon rind pieces and mix in the remaining 100ml.
4. Cook on a low heat, stirring constantly until it thickens. This should take approximately 30-40mins.
5. Pour the mixture in a greased square dish. You want the mixture to be approximately 2-3cm thick once in the dish. Let it cool completely.
6. Once cooled, let it set in the fridge for at least 4 hours.
7. Heat a frying pan with oil over high heat. Cut the set mixture in squares.
8. Mix some corn flour with a little splash of soy milk in one bowl and pour some plain flour in another bowl. First dip the squares in the corn flour & milk mixture and next dip in the flour.
9. Fry for 2-3 mins on each side until golden brown. Once you take them out of the pan let it cool down on some kitchen roll to absorb some of the excess oil.
10. Mix some cinnamon and sugar together and cover each square with the mixture.

Enjoy!! 🤤🍋😋

23/02/2021

Chocolate protein cookies 🍫🤤

Recently I have been experimenting a lot with cookies 😍 I've made both regular choc chip ones with all the sugar 🍫🤤👌 (so good! Check out the recipe on my feed ) and also these healthy high protein ones 💪

Ingredients:
90g oats
50ml maple syrup
1 tsp vanilla essence
60g peanut butter
1 scoop chocolate protein powder
20g cacao powder
50ml almond milk (or any other plant milk)
Pinch of salt
Optional: 70g choc chips

Method:
1. Preheat your oven to 180⁰C.
2. Add all the ingredients, except the chocolate chips, to a food processor and blend together until you get a consistent and smooth dough.
3. Mix in the chocolate chips.
4. Form the cookies. Add them to a lined baking tray and bake in the oven for 12-15 mins. The cookies won't rise, so make sure to give them a cookie shape when you put them on your tray.
5. Leave to cool before enjoying 🤗💜

Vals vegan lifestyle

19/03/2021

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16/03/2021

14/03/2021

12/03/2021

08/03/2021

07/03/2021

02/03/2021

01/03/2021

25/02/2021

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