Cheap, Healthy, Vegan – Dinner Recipes for Healthy Backpackers on a Budget

Back home it was my goal to stay healthy and fit while still enjoying myself on my travels. I also wanted to go completely vegan when I am solo travelling through Australia because I knew I would have to cook for myself anyway and there wouldn’t be cheese or any cooked meals by my mom that could disturb me from staying vegan…

In reality, it sometimes is a bit hard, because some hostels offer free breakfast like pancakes or you want to try something new, but I managed to be mostly vegan and cook only vegan myself.

In this blog post, I want to share a few recipes that I have been loving and re-cooking a lot in the past two months of travelling as they are healthy, nutritious, quick to make, vegan and still very cheap. I hope you like the inspiration of some yummy meals that are not just great for backpackers, but for everyone who wants to have some quick and easy wholesome meals!

Cheesy Vegan Pasta

What you need: pasta of your choice, classic hummus, garlic, onion, salt, broccoli (or other veggies of your liking), nutritional yeast (*optional, I was lucky to find that in the free food shelve of a hostel, I wouldn’t have bought it as it is pretty expensive)

How to: boil the pasta with added salt in the water, simmer your broccoli florets in lightly salted water, chop the onion and garlic into small pieces and let them boil in a bit of pasta water, then add two big scoops of hummus and make a creamy sauce, then add the pasta and broccoli and nutritional yeast to make it even more cheesy – but it also tastes great without it.

IMG_5858

I also made that sauce with spinach and chopped tomatoes instead of the broccoli and that’s delicious as well!

Wraps à la whatever you fancy

Wraps were the go-to meal for me and my travel buddy Meike that I met on the Great Ocean Road Tour. We literally had them every day when we didn’t eat out. Super healthy, quick, easy to prepare for several days and you can fill them with whatever you love.

We always bought the green spinach wraps (they have them everywhere here) and always added hummus and fresh spinach. Everything else varied from what we wanted / what was on sale in the stores: tofu fried with soy sauce, veggie pan with onion, zucchini, mushrooms, paprika, sweet corn, beans, chickpeas… sometimes we added fresh tomatoes or paprika, as well as avocado.

There are so many options! We always looked what we could get cheap and made a big batch of the filling and stored it in food boxes for several days to heat up every night and just add some of the fresh ingredients… eh voilà! Quick & easy dinner or lunch.

IMG_7505

Veggies & Beans in Tomato Sauce

Another dish that I frequently eat because it is super healthy, easy, quick and cheap is frozen veggies (I love the mix of carrot, broccoli, cauliflower and peas) with mixed beans, just kidney beans or even baked beans (they already have the tomato sauce which is handy), I chop up some onion and season everything with whatever I find in the hostel or just salt and I love adding nutritional yeast to it as well.

This is a yummy dish with fewer carbs which is great, but I oftentimes eat avocado toast/corn cakes with it or it also tastes amazing to add some baked potatoes (or rice) to keep you full for longer.

IMG_7540.JPG

A great snack that I love to have on hand is carrots with hummus. I snack on them all the time! Hummus is only 2$ for 200g and you get 1kg of carrots for around 1$ so it’s super cheap.

DSQB0721

Vegan Bolognese

Another great pasta dish is Bolognese but made with lots of onion, carrot and scrambled tofu. The cheapest way to get tofu is at the Asian market. You can either use already seasoned tomato sauce or spice it yourself if you have herbs like basil, oregano and paprika on hand.

Ingredients: pasta of your choice, onion and garlic, salt & pepper, carrot, tofu, soy sauce and tomato sauce, olive oil and other herbs (*optional)

Instruction: boil the pasta in salt water, chop up the onion and garlic and fry it with olive oil in a pan, add the carrots and a splash of water and let it simmer until slightly soft, cut the tofu into small pieces and drizzle soy sauce to give it taste, add the tofu and tomato sauce (+ a little more water if needed) and taste with salt, pepper and other herbs

Super delicious and great to prepare for several meals in advance. You can also add bell pepper, fresh tomatoes or spinach to make it even healthier!

img_6378.jpg

We also used leftover „pasta sauce“ as a wrap filling with capsicum, fresh spinach, hummus and tomato chutney.


What do you think about these kinds of blog posts? Do you prefer fancy food posts with pretty pictures or these easy going quick & easy recipes? Do you have ideas for me what to eat that is cheap and still healthy?

 

Werbeanzeigen

Healthy Vegan Treats – Quick & Easy

It’s quite a while ago since I posted a recipe on my blog. So today I decided it was time again and I want to show you healthy vegan trats that are made super quick and easy so you always have some good snacks on hand when you crave something sweet and/or chocolaty.

I really love snacks and I could always munch on something while working on my laptop. I try to be satisfied after every meal, but I just have such a sweet tooth and I always want dessert after having a savoury meal… I try to resist is sometimes, but I rather have some „healthy“ treats here and there to satisfy my desire.

I’m sure not everybody agrees with me when I say these recipes are healthy, but they definitely are better than regular stuff: free from industrial sugar, low in fat and without white flour, but they still taste amazing!

DSC01793

Chocolate ’nana Muffin

– 1 tbsp shredded Flaxseeds + 3 tbsp warm water
– 3 ripe bananas
– 1,5 tbsp maple syrup
– 1,5 tbsp applesauce (without added sugar)
– 1 tbsp coconut oil
– pinch of vanilla extract
– 1 tsp baking powder
– 1 tsp baking soda
– pinch of salt
– 1 tbsp unsweetened (raw) cacao powder ( I use this product*)
– 5 tbsp buckwheat flour
– 1 tbsp dark chocolate chips

DSC01784

  • mix the flaxseeds with water and let it sit for 5-10 minutes
  • mash the bananas and mix all ingredients to a smooth dough
  • bake for around 15 minutes at 190°C

IMG_5078.JPG

Chocolate Cookie Dough made with Chickpeas

I eat this cookie dough for breakfast most of the times because it is the best post-workout meal! But I always end up having leftovers as a snack later.
I have to admit that it doesn’t taste like real cookie dough because you can’t taste the sugar crystals and the greasy butter, but it’s still super yummy – you just can’t expect it to taste the same.
I got this recipe idea from kichererb.se but I never followed her instructions completely and rather experiment myself.

IMG_0631

– 1 can of very well rinsed chickpeas (save the chickpea water to make other yummy recipes like my healthy crunchy muesli!)
– about 8 pitted dates (soak them in plant milk overnight if they aren’t smooth)
– 5 tsp unsweetened (raw) cacao ( I use this product*)
– a little bit of plant milk (depends on consistency)
– pinch of vanilla extract
– optional: 3 tsp chopped dark chocolate, cacao nibs, nut butter, cinnamon, chopped nuts, shredded coconut…

IMG_5076.JPG

  • mix everything with a high speed blender and add whatever extras you like/have on hand
  • I never make the same cookie dough and always add something else every time

I love dipping apple slices into it or eating it with fruit!


DSC01637.jpg
Chocolate Bliss Balls

I always wanted to make my own bliss balls because you can literally see everyone making and eating them. I just mixed together everything I thought would fit and taste and they came out so so yum!
– 12 soaked dates (in just as much plant milk to cover them overnight)
– 3 tsp chia seeds
– 2 handful of nuts (I used a variety of different ones we had)
– 3 tsp unsweetened (raw) cacao (I use this product*)
– 3 tsp shredded dark chocolate
– cacao nibs
– 6 tbsp spelt flakes (or oats)
– optional: coconut flakes to coat your bliss balls

DSC01633.jpg

  • soak the dates and chia seeds together in plant milk overnight
  • mix all ingredients in a high-speed blender and add the spelt/oat flakes in portions to vary depending on the consistency (it needs to be very creamy but not too sticky)
  • wet your hands with water, take small portions and roll your bliss balls
  • coat them in coconut flakes (sadly we didn’t have any…)

DSC_0235.JPG
Hemp-Apricot Bliss Balls

My grandma once made me these yummy bliss balls that have slightly different ingredients than usual bliss balls but they tasted amazing! I really love dried apricots anyways and hempseeds also are high in protein and very healthy!

– 150g dried apricots (not sulphurated! and try to find very creamy ones)
– 100g oat bran
– 100g hazelnuts
– 100g hempseeds
– plant milk depending on consistency
– optional: shredded coconut or more oat bran

  • mix the apricots in a high-speed blender with a little bit of plant milk and slowly add the dry ingredients, depending on the consistency add more milk
  • wet your hands with water, take small portions and roll your bliss balls
  • coat them in shredded coconut or oat bran

DSC_0225.JPG


Always keep in mind that it is better to have a proper snack or meal than to stuff yourself with „healthy treats“ because you are hungry. These treats are made for dessert to satisfy your sweet tooth but not to fill you up!

dsc073881.jpg

You could, for example, have a piece of bread with avocado and tomato, a bowl of porridge with fruit or (vegan) yogurt with fruit and muesli. These things will fill you up more and won’t make you hungry for more (like treats tend to do!).
You should also think about what you could improve in your eating routine so that you stay full longer and don’t need to have snacks in between. But that also depends on yourself because everyone has different preferences with how they separate their meals. Some only have 2/3 big meals a day, others like to eat more frequently but smaller portions – for me it depends on my day and what I am up to.


More treats:

DSC01374

This dessert doesn’t look healthy at all – but it is! Made of silken tofu it is the perfect creamy vegan chocolate mousse. Only takes 10 minutes and 5 main ingredients to make and it’s so good, while still being healthy and high in protein as well!

DSC08017

Treats don’t always need chocolate to be super delicious! These fruity little muffins are prefect to use up ripe bananas and very handy to take with you wherever you go!

DSC05999

Cakes can be „healthy“ too! If you use cane sugar instead of white industrial sugar, buckwheat or other wholegrain flour instead of white flour and plant butter/oil even your favorite cake can be made healthy (or at least healthier!). I collected my all time favourite vegan cake recipes here!

IMG_4111.JPG

I recently made my favourite raspberry banana bread with frozen blueberries instead and it tasted amazing – so creamy, moist and fruity!

DSC04466

But if you prefer the combination of chocolate, banana and peanut butter, I got you covered as well!

DSC04132

Ever tried brownies made with sweet potato? Super delicious! I can highly recommend trying it, especially when it’s still warm!

DSC04044

Probably my favourite treat ever! So so creamy, fruity, crunchy, not too sweet and warm – I really need to remake it with different kinds of fruit: Baked Plum Crumble


What treats do you like to make when you crave something sweet but still want to stay healthy? Are you going to try one of my recipe? What are your favourite treats?


* This is an affiliate link. If you purchase something through this link I get a commission and you support me and my work, but it doesn’t affect the price for you. Thanks!

* Dies ist ein Affiliate Link. Wenn du etwas über diesen Link kaufst, bekomme ich eine kleine Provision und du unterstützt mich und meine Arbeit. Der Preis ändert sich für dich dabei natürlich nicht. Danke!

Quick Healthy Vegan Chocolate Dessert

Yesterday I showed you my Chocolate Dessert on Insta-Stories and because I got some questions on how to make it and what’s in it, I thought I would quickly post the recipe on here.

This will also be my first English recipe on my blog and I hope I will find the time to translate them all one day, but this for sure won’t happen in the next year. At least you can use the Google Translate option in my sidebar and hopefully still understand what I am talking about :D

DSC01377

DSC01390

A while ago I found Silken Tofu at the Asia market and wanted to test this Healthy Vegan Chocolate Mousse Dessert with it. It’s not only super delicious, chocolaty and creamy but still healthy and protein-rich, it’s also made in only 10 Minutes and with only 5 ingredients.

(The silken tofu can also be found in organic stores or maybe even big supermarkets.)

DSC01391

For 2 big portions, you will need
  • 300g silken tofu
  • 50g dark vegan chocolate (60%)
  • 2-3 tbsp organic raw cacao powder
  • 3-4 tbsp maple syrup
  • pinch vanilla extract
  • toppings of choice (dark chocolate flakes, berries, coconut flakes, banana slices…)

DSC01381

How to make it
  1. Cut the tofu block in small pieces and mix it with a blender or kitchen mixer on high speed for around 5 minutes until you have a smooth consistency.
  2. Melt the dark chocolate on low heat in a pot on the stove – be careful to not burn it!
  3. Add the melted chocolate and the other ingredients and blend them together.
  4. Taste test if you want your dessert to be more chocolaty or sweeter. If you’re happy with the result add your toppings of choice and enjoy!

This Chocolate Mousse is perfect to satisfy your chocolate cravings in a healthy way!

DSC01374

DSC01389

 

I am pretty sure it is possible to make any kind of flavored dessert with the silken tofu like berry, peanut butter or lime and I am definitely going to test more recipes with it. Silken tofu can also be used in vegan cheesecakes or chocolate mousse tarts.

How do you like my first recipe in the English language? Will you try this dessert yourself? Are you interested in more healthy snack recipes?