Art of Tea

Organic Art of Tea
Anti-inflammatory/ Gluten Free/ Soups/ Vegan/ Vegetarian

Butternut Squash Chile Lime Soup

Is Butternut squash an item you walk past either in your super market or farm stand and think, nope takes too long to cook..

Ready for some soup?

Do you have an Instant Pot? Butternut squash was made for an Instant Pot!  To cook the butternut squash in Instant pot just cut the squash in chunks, place the trivet in bottom of the instant pot container, add the squash do manual for 5 minutes + time for natural release and it will be super soft and delicious!

Ready to cook in a flash in my Instant Pot

Or you can purchase the already cubed butternut squash in the market and you can make this in very few minutes.  A 2 lbs butternut squash will make 4 cups of soup.

Since butternut squash is naturally sweet marrying it with some zing from lime

It is a lime, just the skin is well lemony looking 🙂

and zip of spice created a fabulous combo.  I received several butternut squash(s) from a client that has a huge local garden-thank you Gary!  Besides butternut squash, he also gave me a bag of limes so that was the creation for this soup.  And yes the pic above is a lime.

love this hand blender! Makes pureeing soup so easy!

 If you are wanting a more traditional butternut squash soup- use this one that you can create in your cast iron skillet.   It has apple, onion and it all gets blended together for a silky smooth soup with a bit of coconut cream.  I made that soup last week and my family has mentioned several times how good it was.  

Speaking of blending- an immersion blender is excellent for making this soup perfectly smooth. Besides the lime and chile flavors you just need to add a bit of vegetable broth and it is ready to eat!

Butternut squash chile lime soup is marvelous accompaniment to Mexican food, such as black bean tacos.

Butternut squash Chile Lime Soup

What is your favorite butternut squash recipe?

Save it for later by clicking bar below and saving to Pinterest!

Butternut Squash Chile Lime Soup

Easy Butternut squash soup recipe that has lime and chile flavors and that is healthy too! 

  • 2 lb butternut squash, seeded, cooked and rind removed* (see notes to cook in Instant Pot)
  • 1-1/2 cups vegetable broth
  • 1 lime, zest then juice the lime
  • 1/2 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 tsp tajin seasoning* (if want less spice use 1/2 tsp)
  • 1-1/2 teaspoons kosher salt
  1. In medium saucepan add cooked butternut squash, broth, lime juice and seasonings. Using immersion blender blend soup to puree. Or use blender.  Heat over medium heat until hot.  Serve with garnish of lime zest.  

To Cook Butternut squash in Instant Pot:

Put trivet in bottom of Instant Pot container.  Add 1 cup water.  Clean outside of butternut squash, cut butternut squash in large chunks.  Place in Instant Pot.  Cook on manual setting 5 minutes with natural release 10-15 minutes.  Remove inner container with pot holders.  Allow butternut squash to cool enough to handle.  Using large spoon scrape butternut squash from rind.   


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Desserts/ Vegan

Dark Chocolate Raspberry Bark

Wanting a chocolate gift that doesn’t require more than a few minutes to prepare?  This is great for giving or for an easy elegant dessert.   By using bittersweet chocolate and a few other ingredients that do not have added sugar you have a low sugar dessert or gift.  It makes approximately 20 pieces that are nice amount for gift box or jar.

Dark Chocolate Raspberry Bark

How does it taste?

  • It tastes amazing,
  •  luscious dark chocolate
  • mingled with fresh lightly sweet tang of freeze dried raspberries,
  • surprise and beauty of coconut chips
  • crunch of toasted almonds
  • bit of salt from Maldon salt flakes

It takes 5 minutes to make, chill for 15-20 minutes and you can be nibbling it or ready to give as gift.

Chopped and ready to be mixed in

If you are not into raspberries that’s ok- there are other great options instead.

The freeze dried raspberries I found at Trader Joe’s and next to them were dried hibiscus flowers!  Ok, I had to get some and try them.   They were slightly sweetened;

Hibiscus flowers- aren’t they cool?

they remind me of dried cranberries with the sweet tart flavor.  You can nibble on the hibiscus flowers or put one in a cup of hot tea to float and sweeten your tea..or chop it up and put it in your dark chocolate bark. 🙂

Back to our dark chocolate bark- Guittard chocolate is the highest quality commercial chocolate on the market.  It is what most fine restaurants use; if you pass by a chocolate shop.. likely they use Guittard chocolate as well.   It is vegan as there is no milk products in it. 

Personally, I don’t like too sweet of chocolate so that is why bittersweet chocolate is excellent.  You could also use extra dark chocolate.  Melt the chocolate in your microwave or on the stove (I’ll give you directions).

Chocolate is mixed and dried fruit n nuts ready for a quick stir

If you want other flavor options:

dried apricots+pistachios

dried cranberries+ toasted walnuts

candied ginger + coconut chips +sprinkle edible gold dust on top

dried mango +coconut chips +macadamia nuts

assortment of toasted nuts

If you will be eating bark within a day – use fresh pomegranate seeds…

Coarsely chop the toasted almonds (mine were salted a bit), mix in most of your dry ingredients into the melted chocolate…

All mixed in

Spread the chocolate mixture out thin on parchment lined cookie sheet.  Oh, and you see how my parchment paper is not curling up? 

See how it doesn’t curl up?

Use a dab of butter or coconut oil on four corners of back of parchment paper then press down on to your baking sheet and it will stay put while you are spreading out the chocolate 🙂   Evan, my son taught me that.

Sprinkle rest of dried fruit on top of your chocolate bark.  Sprinkle with Maldon sea salt flakes. 

Ready to chill- doesn’t that look yummy?

Chill for 15-20 minutes then cut the bark.  If you are giving it as gifts use either pieces of parchment paper or wax paper in between pieces of chocolate bark.  

Love to hear what flavor combinations you come up with!


PS save it to Pinterest for later:)

Dark Chocolate Raspberry Bark

Easy recipe for chocolate bark with ideas for different flavor combinations. Ready to give as gifts within minutes!

Course Dessert
Cuisine American
Keyword chcolate bark with dried fruit, DIY food gift idea, easy christmas dessert
Prep Time 5 minutes
Chill 20 minutes
Servings 20 pieces


  • 1-1/2 cups Guittard organic bittersweet chocolate wafers 206 grams
  • 2/3 cup freeze dried raspberries, reserve 2 tablespoons
  • 1/4 cup toasted coconut chips, broken coarsely; reserve 1 TBs
  • 1/4 cup toasted lightly salted almonds, coarsely chopped
  • 1 teaspoon Maldon salt flakes


  1. Put parchment paper on bottom of cookie sheet, to keep parchment paper flat, dot each corner of parchment paper with butter or coconut oil- place this side down on cookie sheet press gently.  -Set aside.

  2. Put chocolate in microwaveable bowl; microwave in 30 second increments. Remove from the microwave and stir every 30 seconds until the chocolate is completely melted -approximately 1-1/2 minutes. 

  3. Put freeze dried raspberries (expect for reserve amount), coconut chips (except for reserved amount) and chopped almonds into chocolate.  Stir well.  Spread mixture out thinly as possible (1/4"thick) onto parchment paper lined cookie sheet.  The chocolate won't fill the entire sheet.

  4. Sprinkle reserved freeze dried raspberries and coconut chips on top of chocolate bark.  Sprinkle Maldon salt flakes over bark.  Refrigerate for 15-20 minutes until firm.  

    Cut in approx 1-1/2 inch size pieces.  Makes approximately 20 pieces.  Enjoy!

Recipe Notes


To melt chocolate on stovetop: 

put heatproof bowl over a saucepan of simmering water, be sure water doesn't touch the bottom of the bowl.  Put chocolate in the bowl, stir until completely melted about 3-5 minutes.  Remove the bowl from saucepan; follow rest of the recipe.  


Drinks/ Gluten Free/ Vegan/ Vegetarian

Homemade Chai Tea Mix

If you are wanting to create a food gift or you just like really amazing chai tea and want to create your own – this recipe is for you.  Chai tea is so wonderful, the spices are good for us and when you create your own -you can decide if you want black or herbal (rooibos) tea.  This recipe will make enough for 16 cups of tea.  And there is option for using ground spices if you choose to.

This is all it takes to create your own Chai Tea Mix

You will mix up the warm spices by crushing them a bit, put it in a glass jar, write instructions and you have a wonderful gift for someone you care about, which could be yourself:).  This recipe could be made with your kids and given as gifts to teachers.

Chai Tea, so yummy and easy to create your own Chai tea mix

It was so much fun finding some the spices, I went to a Middle Eastern market and there were so many herbs and spices I had no clue what they were, I spent my time picking up packages and sniffing them :).  If you don’t have a local market you may find the majority of the items in your supermarket.  I’ll give you links to Amazon ingredients too. If you want to create the spices but feel like ground spices would be easier for what you have in mind, I give you that combination as well.

I’d suggest that if you have a local Indian or other Middle Eastern market that is the most inexpensive place for some of these items.  The cardamon you want to get is green cardamom pods, it is sweeter than the brown cardamom (same plant) and the package will say green cardamom.   Green cardamom is not as mature; it is used in desserts and brown cardamom is traditionally used in savory dishes where a more pungent flavor is desired.

Crush the cardamom pods lightly

Crush the green pods a bit to release the flavorful tiny seeds.  Its ok if some of the pods are not crushed.

Green Cardamom; see tiny seeds?

The star anise is a powerhouse of a spice, it is traditional in chai tea, if you don’t care for licorice tones; reduce it.  It would be one of the ingredients that you may not want to double up on as it is strong.  I think it is really pretty to add a star anise to the outside of the package for decoration too.

Chopped and crushed ready to mix

Black loose tea, Darjeeling is recommended as the most authentic.  Or rooibos loose tea which has no caffeine and so delicious!  Either tea will make a wonderful cup of Chai. For this mix, I suggest you keep the Chai spices separate from the tea;

These spices smell so good!

that way if one time you want black tea and in the evening you want Rooibos it is easy to have whichever you choose.   Use 1 heaping tablespoon of coarsely chopped chai spices for each cup of tea.

Ahhh, straining Chai Tea

To make your tea you don’t even need a tea strainer; put the spices and water in saucepan, simmer for 5-10 minutes; add in tea and your choice of milk and sweetener; simmer another five minutes and it is fabulous! Strain in fine strainer.  You can make up a batch of tea, keep it in the refrigerator to heat up a cup quickly when so desired.  And another tip, you can keep the used spices and steep more tea 🙂

Chai Spice Mix for Tea

I suggest you use glass jars for your gifting because you will be giving 2 gifts, a jar can be used for years to come. Of course HomeGoods is a great place for finding hinged canning jars.  I really like Weck jars too which is what I used!   You could add a fabulous wooden spoon-this one is a tablespoon and will also be cherished for years. 

Enjoy this recipe and I’d love to hear your variations!  Post it to Pinterest if you want to save it for later.

Chai Spice Tea Mix

Homemade Chai Tea Mix recipe that is perfect for making your own Chai tea or giving as gifts. 

Course Drinks
Cuisine Indian
Keyword Chai Spice Tea Mix, DIY food gift idea, Homemade Chai Tea mix recipe
Prep Time 15 minutes
Servings 16


  • 7 Cinnamon sticks (3" length) or 3-1/2 tsp ground cinnamon
  • 1/3-1/2 cup cystallized ginger, chopped coarsely or 1-1/2 tsp ground ginger
  • 36 whole green cardamom pods or 1-3/4 tsp ground cardamom
  • 3-4 whole star anise or 1-1/2 tsp ground anise
  • 1 heaping tablespoon whole cloves or 2-1/4 tsps ground cloves
  • 3 Tablespoons whole black peppercorns or 3 TBS grnd pepper
  • 2-3 (optional) additional whole star anise for decoration of gift


  1. *If using ground spices see note below for directions. 

    Break cinnamon sticks in pieces with fingers or back of wooden spoon.  Crush green cardamom pods with back of wooden spoon.  Crush anise coarsely by pinching the star points with your fingers. 

    Mix all spices together in a small bowl.  Makes heaping cup of spice mix.  

  2. (Following are for crushed whole spices).   For Gift Giving put these instructions on Gift: 

    For each cup of tea (6-8 ounces) use 1 tablespoon of spices and 1 cup water. Heat water and spices in small saucepan, bring water to boil over high heat. Reduce heat to low, cover and simmer 7-10 minutes. Add 1/4 cup milk + 1 Tbs sweetener. Turn heat to low, add tea and steep 5 minutes. Remove from heat. Strain chai through fine sieve and serve hot.  Enjoy!

Recipe Notes

If using ground spices follow these instructions: 

Mix all ground spices together = approximately 16 teaspoons put in small glass jar.   

Use 1 teaspoon of spice for each cup of tea.   

Directions for Gift giving: 

Chai Spice Tea Mix

For each cup of tea: Steep 1 teaspoon spices in 1 cup simmering water for 7-10 minutes, add 1/3 cup milk + 1 tablespoon sweetener and 1 teabag of black (darjeeling) or rooibos tea; simmer for 5 minutes.  Serve hot.  Enjoy!

Anti-inflammatory/ Breakfast/ Brunch

Sweet Potato Hash Browns

Do you love sweet potatoes like I love them?  Sweet potatoes are so fabulous because you can eat them mashed,  as chips, diced, sliced, as noodles and here we have sweet potato hash browns. Oh double yum!

Aren’t they cute?

You only need sweet potato (or 2), cornstarch, bit seasoning and oil for your skillet.  That’s it!

How do they taste? Sweet like a perfect autumn day with a bit of crunch.

As you know sweet potatoes are full of antioxidants, Vitamin B-6 and C, I could list a bunch more nutrients but nahhh, I don’t want to bore you 🙂

Peel the sweet potato then grate it.

I’ve got 3 tips to making them crisp and you can use these tips for regular hash browns as well.

  1. Grate it onto a paper towel or if you are using food processor then spread the grated sweet potatoes on a paper towel; pull up the paper towel and squeeze the paper towel gentle to get rid of extra moisture.

    squeezing out any moisture also helps to keep them crisp instead of soggy

    2.  Add cornstarch…Back up there Betty, did you say cornstarch?  Yes, cornstarch is the biggest secret to making them crisper.  You can also use a bit of cornstarch in regular hashbrown potatoes and it will make them crisp too!  


A bit of cornstarch is secret ingredient to making them crisp

3. Cook then as thin of layer as you can and this will add to the crispy crunchiness.

Spices- oh yes spices- you can create different spice flavors a couple of my favorites are:

  • lemon pepper +kosher salt
  • cayenne pepper+ salt + pepper
  • Tajin
  • ginger, ground  +lemon pepper +unsweetened shredded coconut

A couple of key tips for making your hashbrowns,  if you are cooking them in your cast iron skillet, heat it on medium low; and better yet use a stainless steel skillet and still keep it medium to medium low.  They will get too dark too quickly if you try to fry them on a higher temperature.  Also, if you are making these for a crowd such as on Thanksgiving morning, cook them on flat griddle.  You could make them into several individual round shapes one for each person.  Isn’t that cool?

Individual hash brown patties!

Sprinkle some fresh minced Italian parsley for garnish and you are done!

Have you made sweet potato hash browns before?  If so what flavor additions do you like?

Want to save the recipe for later?  Save it to Pinterest with the red bar below.

Sweet Potato Hash Browns

Easiest recipe for sweet potato hash browns; you will want to eat them everyday for breakfast!  

Course Breakfast
Cuisine American
Keyword how to make crisp hash browns, Sweet potato hash brown recipe, Thanksgiving brunch idea
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Servings 2


  • 1 7-8 oz Garnet sweet potato, washed, dried and peeled with potato peeler
  • 1-1/2 tablespoons cornstarch
  • See seasoning options
  • 1-2 tablespoons oil, coconut or olive
  • 2 tablespoons (optional) minced flat leaf parsley


  1. Use large holes on grater, grate sweet potato on large paper towel. Gather paper towel up, gentle squeeze grated sweet potato to press out moisture.  

  2. Put hash browns in a bowl, add cornstarch and your choice of seasonings.  Mix well.

    Heat large skillet or flat griddle over medium heat.  Add oil; spread to coat skillet.   *Note if using cast iron skillet use medium low heat.  Spread shredded sweet potatoes in thin layer in skillet.  Watch hash browns closely once they are lightly browned (2-3 minutes) flip with a thin spatula. Cook the other side for 3-4 minutes.    May take two batches to cook all the hash browns.  The thinner the hash browns the crispier they will be. 

    Also cook these in small thin rounds for individual hash brown patties. 

    Garnish with optional minced flat leaf parsley, Enjoy!

Recipe Notes

Seasoning Options- choose one:   For 2 people (1 large sweet potato)  

  1. 1/2 tsp cayenne powder + 1 tsp kosher salt + 1/2 tsp pepper
  2. 1 tsp lemon pepper (Trader Joe brand)  + 1/2 tsp kosher salt
  3. 1/2 tsp or more Tajin seasoning
  4.  3 TBs unsweetened shredded coconut + 1/2 tsp ginger (ground) + 1/2 tsp lemon pepper +1 tsp kosher salt 

Products used in this recipe:

Flat griddle is great for this recipe and especially if you are making this for a crowd.  


Anti-inflammatory/ Dinner/Supper/ Vegan/ Vegetarian

Sweet Potato Pasta

How many times have you heard, what’s for dinner?  And how many times have you said, its Sweet Potato Pasta!  I bet not very many.  Well, here is your chance!  This is a very unique spin on sweet potatoes and pasta blended into one marvelous, dreamy pasta dish that your family and friends will oogle over.

Ingredients for Sweet Potato Pasta

Hmmm not sure if it is for you, well let me describe it for you-

  • it is sweet since we are talking sweet potatoes,
  • it has savory components with garlic and onion
  • it is easy and quick to make (think 30 minutes you can eat it)
  • its vegan!
  • oil free too!
  • it would be wonderful for any night of the week, or perfect for Thanksgiving (just use a fettuccine)…
  • it is has zippy freshness with a bit of lemon

I’ve got another idea, this can be a really fun and a bit eerie Halloween dish!  You can use black bean vegan spaghetti,  have you seen that?  It is so fun to create a spooky halloween dinner.  

Look who’s come to dinner?

There is also black bean fettuccine or rigatoni.  For halloween the spaghetti looks like long black worms once you have cooked it and with the sweet potato sauce it is darn right scary…but soo good to eat!

For the sweet potato sauce, all you need to do is peel a sweet potato, chop it in chunks, chunk a bit of onion, garlic and carrot gives it extra pop of color.

See? ready to cook

Cook these for about 12-14 minutes with some coconut cream until everything is fork tender.

Cooking the ingredients for the Sweet Potato Sauce-yum!

I like the coconut cream for part of the liquid because since we are not using oil it adds to the creaminess of it.  You will also use unsweetened almond, oat or cashew milk for the rest of the sauce.  Soy milk may give it a bit of off flavor.

Then you put it in your blender, I used my Ninja blender with the individual cup as this makes 1-1/2 cups of sauce. 

Ready to be blended up

If you have an immersion blender than use that and you have one blender less to wash. I love my immersion blender, it is so handy, and I can’t believe I forgot to use it for this sauce.

Isn’t this sauce beautiful?

Can you smell it?  While the veggies are cooking, you can cook your pasta in another pot so they are done at the same time.  If you are not making this for Halloween, I suggest ok really encourage you use lemon pepper fettuccine or pappardella. There is vegan lemon pepper fettuccine even.  The lemon pepper really makes this recipe pop.  And you’ll add a squeeze of fresh lemon juice in the pasta sauce too.

This recipe does make enough for 4 people, of course you can cut it in half..for just two of you or share some with friends.

Tossing sauce with black spaghetti – spooky!

Sweet Potatoes are very nutritious for us they are full of antioxidants, beta carotene, loads of fiber and some protein.  Which means, you will want to make this recipe very soon for yourself and your family.

What is your favorite Halloween recipe?

Want to save it for Thanksgiving?  Pin it to Pinterest and follow Dash of Wisdom on Pinterest too.  Enjoy!

Sweet Potato Pasta

Perfect for autumn or thanksgiving, vegan sweet potato creamy sauce that is best over lemon pepper fettuccine or other vegan pasta.

Course 30 minute dinner
Cuisine American
Keyword 30 minute vegan dinner idea, Halloween dinner recipe, sweet potato recipe for thanksgiving
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people


  • 6 ounce garnet sweet potato, peeled, cut in 1-inch chunks 2/3 cup (use potato peeler to peel sweet potato)
  • 1 medium carrot, ends cut off, peeled, cut in chunks
  • 1/4 cup yellow onion, chopped or chunks
  • 1-2 large garlic cloves
  • 1/3 cup coconut cream, canned either full or light
  • 1/3 cup non-dairy unsweetened milk almond, oat or cashew work great
  • 1 teaspoon kosher salt
  • 1/2 lemon, squeezed for juice
  • 1/2 teaspoon lemon pepper or fresh ground pepper
  • 8 ounces dry pasta either vegan lemon pepper fettuccine (use black bean spaghetti if making for Halloween)
  • (optional) few sprigs flat leave parsley for garnish


  1. Put sweet potato, carrot, onion, garlic and coconut cream and other non-dairy milk in medium saucepan, heat over medium high heat, once bubbling, turn to low, cover.  Cook for 10-14 minutes until sweet potato and carrot pierced with a fork is soft.  Remove from heat. Blend vegetables with an immersion blender or put in a blender (be sure close lid tightly as it will be hot)- add lemon juice, kosher salt and pepper; if too thick to blend add up to 1/4 cup water.   

  2. While vegetables are simmering; in a separate large pot, heat water to boiling; cook pasta according to package directions.   Drain pasta.  Pour Sweet Potato sauce over pasta, toss with tongs and serve with minced flat leaf parsley.  

  3. If making for Halloween, serve with spooky halloween music.   Enjoy!


Anti-inflammatory/ Brunch/ Dinner/Supper/ Gluten Free/ Sandwiches/ Vegan/ Vegetarian

5 Creative Chickpea Recipes

Chickpeas are one of the most versatile legume around!  The flour makes great gluten free tortillas, you can roast them, smish them for hummus, use the chickpea liquid (aquafaba) to make meringue, chili, all sorts of Indian meals…so here are a few fun ones that you may not have seen before…

  • Chickpea Vegan Tikka Masala Tacos- they are ready in under 30 minutes and so delicious -tomatoes, chickpeas, peas and some spices and they are ready!

    3 tacos on a wooden plate with a garnish of cherry tomatoes

    Vegan easy recipe for Chickpea Tikka Masala Tacos that are quick and delicious.

  • Skillet Socca with Salad- Socca is a French flatbread made from chickpea flour-even the french knew how versatile it was!  You can eat the flatbread just like it is, or put a salad on it, fold it up and eat it like a taco.  The Socca is made in a skillet it takes 11 minutes to make, yes that easy… and you will love it!  Another idea would be to put roasted veggies and vegan mozzarella on the socca eat it like a pizza…
  • garbanzo flour recipe,gluten-free flatbread,socca recipe,vegan recipe

    Skillet Socca with Salad

  • Chickpea Curry Waffles- this was so much fun to create!  It is even better to eat though. Made from Chickpea flour so it is gluten-free, add in some coconut milk and curry spices and you have a wonderful brunch or supper.
  • plate of chickpea curry waffles with greens on top

    Chickpea Curry Waffles

  • Curry Chickpea Burgers…here’s curry again this time with peas, carrots, basmati rice a little panko bread crumbs and you have a yummy burger.   And these are great either served on Naan or pita bread.

    Curry Chickpea Burgers

    Curry Chickpea Burgers

  • My all time favorite recipes is Chickpea Coconut Dal- it takes just 5 minutes to prep and shorter time yet to cook it.  It is so scrumptious, the coconut milk, curry and turmeric…ok excuse me while I go make some!
    Chana Masala in a turquoise bowl with naan

    Chickpea Coconut Dal

    Which recipe will you make this week?

    Save it to Pinterest for saving it for later!  Enjoy!

5 Creative Chickpea Recipes

Breakfast/ Brunch/ Gluten Free/ Vegan/ Vegetarian

Pumpkin Oat Pancakes

Want something different for breakfast but you are short on time?  Do you have ten minutes?  You can be eating Pumpkin Oat Pancakes in 10 minutes.  Ok, maybe I exaggerated probably more like 7 minutes but I rounded it up. 🙂

here you go, your ingredients are ready!

Pumpkin Oat Pancakes are:

  • full of protein,
  • gluten-free,
  • dairy free and
  • super easy, just put ingredients in a blender, blend and cook
  • loads of flavor!  My grandson said, “delicious!”.

    Pumpkin Oat Pancakes- want a bite?

Ok, what’s the protein from?  Vanilla pea protein powder and pumpkin and a bit of non-dairy milk.   Did you know pumpkin is a superfood?  It’s full of potassium, beta carotene, fiber and vitamin K.

If you don’t like pumpkin or once you try this recipe you want to figure out other variations, you could use applesauce or banana.

My favorite individual Ninja blender cup

To make it, take a bit of pumpkin puree, add in a bit of non-dairy milk- I really like unsweetened vanilla almond milk.  Oat milk that is bit sweetened and vanilla flavored is great too!  Add in a bit of pure maple syrup.

Oats, Old fashioned oats are great but as long as your oats aren’t steel cut oats they will work.

See? all smooth and ready for the skillet

Blender I use is Ninja blender, it’s great because it has individual blender cups, which are used just about every day for making protein smoothies in my house.  Ninja also has large blender container.  It is powerful so it can grind up cashews and crunch up ice.  For this recipe, individual blender cup was used.  This recipe is designed for 1-2 people.  If you are hunger – one person.  It makes 4 -1/4 cup size pancakes.  You can easily double or triple the recipe if you want.

Here is the scooper I use

Speaking of 1/4 cup size, sure you could estimate the size, but did you wonder how restaurants get the pancakes so perfectly round?  A scoop is what is used.  I have 4 different sizes of scoops. 1/4 cup size is perfect for pancakes.

Do you make a lot of pancakes?  If so, get a flat griddle, especially if you are making pancakes for more than a couple of people.  It is so much easier and faster.  You can get a flat griddle for around $25 and it will last you for years.

Yum! If you’re doing a double batch- make them on your flat griddle.

What to serve with your pumpkin pancakes, nibble on them plain, peanut butter (my fav) and maple syrup or vegan butter and syrup.   Most importantly…Enjoy them!

What do you like to eat on your pancakes?

PS- Want to save it for later?  click on the Pinterest bar and you can save pic to pinterest!

Pumpkin Oat Pancakes

Pumpkin Oat Pancakes that you create in your blender with almond milk. They are gluten free, dairy free, so yummy and easy to make!

Course 10 minute breakfast, brunch
Cuisine American
Keyword 10 minute vegan breakfast idea, high protein breakfast pancake, pumpkin gluten free pancakes


  • 1/2 cup almond or oat milk, vanilla flavored
  • 3 tablespoons pumpkin puree
  • 1 tablespoon pure maple syrup
  • 1/2 cup Old Fashioned Rolled Oats (can use quick rolled oats)
  • 2 tablespoons vanilla pea protein powder or other non-dairy vanilla protein powder
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon pumpkin pie spice
  • 2 pinches kosher salt


  1. Put all ingredients in blender.  Blend until completely pureed.  

  2. Heat Cast iron skillet or flat griddle on medium heat. Spray with oil if needed. Using 1/4 cup scoop, scoop batter onto heated skillet. Flip pancakes over once they are golden brown approximately 1 minute.  Remove pancakes from skillet.

    Serve with peanut butter and maple syrup or vegan butter and maple syrup.  Enjoy!

Recipe Notes

Variations to Recipe:

Instead of pumpkin puree-


  • unsweetened applesauce and instead of pumpkin spice use 1/2 teaspoon cinnamon.
  • 1/4 of small ripe banana; use cinnamon instead of pumpkin spice. 
There are affiliate links which means I will get a tiny percentage of the purchase price if you decide to purchase any of the products, but you do not pay any more for the items. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

Products used in this recipe:

Blender I love is my Ninja blender, it's great because it has individual blender cups, which are used just about every day for making protein smoothie.  Ninja also has large blender container.  It is powerful so it can grind up cashews and crunch up ice. For this recipe, individual blender cup was used. 

A scoop is what is used for perfect shaped pancakes, 1/4 cup size is perfect for pancakes.

Do you make a lot of pancakes?  If so, get a flat griddle, especially if you are making pancakes for more than a couple of people.  It is so much easier and faster.  You can get a flat griddle for around $25 and it will last you for years.

Since I was just making the small batch, my ever handy 10 inch cast iron skillet was used.  Now they make them pre-seasoned so you can start using your skillet immediately!

Pumpkin Oat Pancakes


Anti-inflammatory/ Breakfast/ Gluten Free/ Vegan

Pumpkin Pecan Granola

As the days get shorter, the pumpkins are out on porches; what are some healthy ways to add pumpkin to our meals?

Here is a way and it is scrumptious!   Pumpkin Pecan Granola-it is:

Pumpkin Pecan Granola

  • high protein from pumpkin seeds, sunflower seeds, pecans and pea protein powder
  • it has no refined sugar
  • tastes sweet, pumpkiny with pumpkin spices
  • lots of crunch
  • super easy to mix up then just bake it
  • You’ll want to eat it all right now!

What about you?  Are you in love, love with everything pumpkin?

There are a few variations you can do with this granola, if you are allergic to nuts, leave out the pecans and put in more sunflower seeds and pumpkin seeds.    Best to use raw seeds and nuts for this recipe; after all the baking time will roast them all.

Its just this easy

Thick rolled oats were used, they are also called Old Fashioned Oats, I like these, they keep their shape and I think they are better for us.  You can buy organic oats in the bins in many grocery stores.

Chop the pecans a bit if you want or leave them whole.  The seeds are left whole too.

If you are not fond of maple syrup, use agave syrup or coconut palm sugar instead.  The pea protein powder adds extra protein so that your breakfast will stick with you for many hours. I really like Trader Joe’s Vanilla Pea Protein powder.  You could leave the protein powder out if you don’t have any.   A wee bit of healthy oil (avocado) was used, you could use applesauce instead.

Ready for the oven

Mix it up in a bowl, spread it out on a silpat covered cookie sheet.  You could also use parchment paper but I like silpat because you wash it and use it a zillion times!

Can you smell those pumpkin spices? Love my silpat sheet!


Bake it, let it cool and get your bowl ready!  Serving it with a few dark chocolate chips is fun. 

What are you eating for breakfast?  Come on over and have some Pumpkin Pecan Granola with me ok?

Pumpkin Pecan Granola -yummy!


Pumpkin Pecan Granola

Vegan, high protein, gluten-free pumpkin pecan granola recipe made with maple syrup.

Course Breakfast
Cuisine American
Keyword high protein vegan breakfast ideas, how to make homemade granola, pumpkin granola recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 cups


  • 1-1/2 cup Old Fashioned Oats regular oats will work as well
  • 1/2 cup raw pecans, (chopped coarsely if desired)
  • 1/4 cup raw pumpkin seeds
  • 3 tablespoons raw sunflower seeds
  • 1 scoop vanilla pea protein powder (3 tablespoons) Trader Joe's brand was used
  • 1 teaspoon pumpkin spice (trader Joe brand)
  • 1/2 teaspoon cinnamon, ground
  • 1/3 cup pumpkin puree
  • 2 tablespoons Avocado or mild olive oil*
  • 1/4 cup pure maple syrup or coconut palm sugar
  • 1 teaspoon vanilla extract

Once baked and cooled

  • 1/4 cup (optional) dark chocolate vegan chocolate chips


  1. Preheat oven to 350 degrees.

    In large bowl, mix dry ingredients including spices together.  

    Add pumpkin puree, oi, maple syrup and vanilla.  Stir well to combine.

  2. Spread mixture onto silpat covered or parchment covered rimmed baking sheet. 

    Baker for 25-30 minutes. Turn off oven, let granola sit in oven to completely dry.  Remove from oven.   Once granola is cool, may mix in dark chocolate chips.  Store in airtight glass canning jars.  


Recipe Notes


Allergic to nuts? use extra pumpkin seeds and sunflower seeds

May leave out vanilla pea protein powder if desired.

I like Trader Joe's pumpkin spice mix because it has lemon in it.  If you use regular pumpkin spice mix add in some lemon zest if desired. 

If you want to avoid oil use all pumpkin puree or 2 tablespoons applesauce.

Products used in this recipe:

Silpat sheets are great way to keep your baking sheet clean, and save you money instead of buying parchment paper.  

Quality rimmed baking sheets are so important when baking, I have several sizes, the very biggest one I use for roasting veggies. 

Dinner/Supper/ Sandwiches/ Vegan

Walnut Mushroom Sliders

Need an appetizer, slider for game night?  Want it to have loads of flavor, stick together so that the guys will say man! these are good!  Here you go, walnut mushroom sliders with vegan cream cheese, they stick together and have loads of flavor.

Walnut Mushroom Sliders..want a bite?

These are perfect little sliders or use a tiny scoop to make veggie “meat” balls and serve them with spaghetti.  Make them bigger and you have a burger.

Are they good?  Oh, yes, and don’t just take my word for it, you can make them in 20 minutes and be eating them!

How do you make vegan veggie sliders or burgers stick together?

  • Make sure raw ingredients such as mushrooms or any other raw ingredients such as onions, carrots are sauteed.

    Sauteing mushrooms and onions so that everything will stick together

  • Use flax egg to ensure they stick together
  • Part dry ingredients such as oats, nuts, panko crumbs so that there is a combo of moist and dry ingredients.

All right, you have my attention!  Let’s make them.

Use crimini mushrooms, these have a meaty texture as they are just tiny portobello mushrooms.  Add a bit of onion, sauté both to make sure the ingredients stick together.   Put them along with walnuts and seasonings in food processor, pulse a few times, add in vegan cream cheese,

See? Coarsely ground

flax egg, mix in crushed saltine crackers or panko bread crumbs. You can pat a bit more of bread crumbs or cracker crumbs if needed on the outside of Walnut Mushroom sliders before you cook them.

Almost ready!

Saute them in your cast iron skillet with a bit of oil over medium heat.    Flip them, cook a few moments more and you are done. 

I used whole wheat dinner rolls for my slider buns.  A bit of vegan mayo, finely chopped lettuce and thinly sliced small tomatoes and Yum!

Walnut Mushroom Sliders

Do you have a favorite go-to burger recipe that you like to make?  Share it with me, I’d love to hear about it!

Not making these tonight?  Save the recipe to Pinterest by clicking on red bar below and come on over and follow me on Pinterest!  Have a great week!  Enjoy!

Walnut Mushroom Sliders

Easy vegan sliders with walnuts, mushrooms and vegan cream cheese that will have you cheering for more!

Course 10 minute dinner, Appetizer, game day
Cuisine American
Keyword easy vegan slider that sticks together, game day vegan recipe, vegan meatball recipe, Vegan slider, vegetarian burger recipe that sticks together
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5 sliders


  • 2.5 ounces crimini mushrooms, sliced or chopped (1/3 cup sliced)
  • 1/4 cup yellow onion, chopped
  • 3 tablespoons avocado or olive oil, in divided amounts
  • 2 garlic cloves, chopped or 1/2 teaspoon garlic powder
  • 1/3 cup chopped raw walnuts
  • 1/2 teaspoon dried parsley
  • 1/4 teaspoon each: poultry seasoning, turmeric powder
  • 1 tablespoon flaxseeds, ground + 2 tablespoons water (flax egg)
  • 1/3 cup vegan cream cheese (I like Daiya brand)
  • 2 pinches kosher salt
  • 1/3 cup Saltine crackers, crushed - divided or Panko bread crumbs


  1. Heat 1 tablespoons of oil in cast iron skillet over medium high heat.  Add mushrooms, and onion, stir frequently.  Once mushrooms have shrunken about two minutes, add the chopped garlic, stir a couple of times and turn off heat. 

  2. Put mushroom mixture in food processor, add walnuts, parsley, poultry seasoning, turmeric powder.  Pulse a few times until coarsely ground.  Add flax egg, vegan cream cheese and pinch of salt.  Pulse a couple of times to blend well. Add 2 tablespoons of crushed crackers or Panko bread crumbs, mix well. 

  3. Put other 3 tablespoons of crushed crackers on a small plate.  Scoop out 1/4 cup (or smaller) mushroom mixture, set on cracker crumbs, turn and press gently other side of mushroom mixture. Repeat for each slider.  Put 1-1/2 tablespoons of oil in clean 10-inch cast iron skillet, heat over medium heat. Add sliders to skillet, turn over once brown (2 min approx) to cook other side.  

  4. Serve on small dinner rolls with vegan mayo, shredded lettuce and thin small rounds of tomatoes.  Enjoy!  

Recipe Notes

These sliders are also great scooped out into small meat ball size (use rounded teaspoon) rolled in crumbs and sautéed in medium skillet.  Then serve with spaghetti.  

Products used in this recipe:

Cast iron skillet- I used my 10-inch cast iron skillet.  You can now get pre-seasoned cast iron skillets so they are super easy to take care of.  They heat up quick and even so you don't have to cook as long.   

Daiya vegan cream cheese, its great flavor and your friends won't know the difference between dairy cream cheese and this.

Breakfast/ Brunch/ Vegan/ Vegetarian

Chai Tea Muffins with Streusel

Autumn is the perfect time to wake up to warm muffins.  And when your muffins are Chai flavored ahhh…the spices are good for us, the tea of course, that is great for us so what are you waiting for let’s get started!

There are affiliate links which means I will get a tiny percentage of the purchase price if you decide to purchase any of the products, but you do not pay any more for the items. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

Key ingredients

Tell me more Betty about these muffins- Chai Tea Muffins are:

  • scrumptious, let me grab one more!  That kind of scrumptious- my friends, family, grandkids all voted that these were amazing. My grandson Liam keeps wanting more and more….
  • they are Vegan and (I give you great tips to make all your vegan muffins to come out great!)
  • Easy
  • Ready in 35 minutes to eat
  • Streusel that will have you reaching for another one!

    Chai Tea Muffins with Streusel -warm from the oven

Even if you aren’t vegan, these are no different than if you were to use dairy and you could use buttermilk if you so desire instead of Oat Milk but really the Oat milk is amazing.


This smells soooo good! I made a bit extra to add to my Chai tea.

Some types of non-dairy milk will give a bit of off flavor, or the crumb of the muffin will be too dense or soggy.   And you know what?  if you want to you can make your own oat milk, it is easy.  Here’s the post where I show you how to make oat, almond and cashew milk with different flavors too!  

First we’ll simmer the oat milk and Chai tea together.  While that is making your kitchen smell wonderful, you can mix up the streusel, put the dry ingredients together and you are almost done!

Ready to mix up!

I made these not too sweet, just a bit of sugar in them compared to most muffins. If you need to avoid sugar due to diabetes, use Monkfruit sweetener it tastes like sugar without odd aftertaste.

Use spatula to stir gently so that you don’t overwork gluten in the flour

I made these as a small batch, after all if it is just one or two of you, six muffins are enough.  If you want to double it, for 12 muffins it will work out great, I did it both ways.

  • The second key tip in making vegan muffins, different oils will act different, coconut oil is the most like butter so it is best to use melted coconut oil in recipes that call for softened butter or melted butter.
  • And another tip if you are thinking you don’t want it to taste coconuty- use refined coconut oil.  Refined coconut oil has very little to no coconut taste or scent.

The batter will be thick- like this

If you are concerned about the caffeine from the chai tea and little kids eating it, it didn’t seem to phase my little guys at all. Also in my research it appears that caffeine is baked out at higher temperatures. But if you are concerned, Tazo and Stash tea make a decaf Chai tea.  Also, you could double the spices in the recipe and leave out the Chai tea.

Ready for the oven

If you are thinking of making these into cupcakes, just frost them instead of adding extra sugar to the batter, because after all, the frosting is sweet.  Also, tip for making these into cupcakes, Flavor the frosting with same spices in the batter and you can dust a bit of cinnamon and sugar on top of the frosting.  I’d suggest vegan cream cheese frosting for these.

Ready to go make them?  If not, save the recipe to Pinterest by clicking on the red bar below. And follow me on Pinterest too!   Enjoy!

Want a bite?

Chai Tea Vegan Muffins with Streusel

Easy Vegan Chai Tea Muffins that taste amazing! 

Course Breakfast
Cuisine American, Indian
Keyword Chai Vegan Muffin recipe, How to make vegan muffins, vegan muffin recipe
Prep Time 15 minutes
Cook Time 16 minutes
Total Time 31 minutes
Servings 6 muffins


  • 2/3 cup Oat Milk, I used vanilla oat milk
  • 3 Chai Tea bags
  • 1 teaspoon apple cider vinegar
  • 1 cup all-purpose flour
  • 1-1/4 teaspoons baking powder
  • 1/8 teaspoon baking soda
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon cinnamoon
  • 1/4 teaspoon each: ground cardamon, ground ginger
  • 2 pinches each: ground cloves, ground nutmeg, pepper
  • 1/3 cup granulated pure cane sugar (or use Monkfruit sweetener)
  • 3 tablespoons coconut oil, melted

Streusel Topping

  • 1 tablespoon sugar
  • 1/2 tablespoon brown sugar
  • 1 tablespoon flour
  • 1/2 teaspoon cinnamon


  1. Preheat oven to 375 degrees.  Line muffin tin with baking cups if desired, or spray tin with cooking spray and set aside. 

  2. In small saucepan, add oat milk and Chai tea bags, heat to simmering, simmer on low for 5 minutes. Turn off the heat.  Remove tea bags.  Add apple cider vinegar and set aside.

  3. In a small size bowl combine flour, baking powder, baking soda, salt and spices. 

    In a larger bowl whisk together sugar and melted coconut oil.

    Add milk mixture to sugar and coconut oil, whisk to combine well.

  4. Add the dry ingredients to the wet ingredients, mix gently with rubber spatula to blend well.   Batter will be thick.  

    Fill muffin tins/liners 2/3 full.  (six muffins approximately)

  5. In a cup, mix streusel ingredients together sprinkle over tops of the muffins. 

    Bake for 15-17 minutes, until a toothpick inserted in the middle comes out clean. Set muffins on cooling rack to cool.  

    Enjoy with a cup of Chai tea!

Recipe Notes

Coconut Oil is the best resemblance to butter so that is why it is important to use for vegan oil. Refined coconut oil has very little to no coconut taste or scent.  Want to avoid oil?  use unsweetened applesauce instead.  

If you want to make these into cupcakes, frost with vegan cream cheese frosting and use 1/2 teaspoon of cinnamon and 1/4 teaspoon of cardamon in the frosting, also you can sprinkle a bit of cinnamon and or nutmeg and sugar combo on top of the frosting.  

Products used in this Recipe:

Silicone baking cups are so handy, you don't need a muffin tin, don't have to use oil to spray a muffin tin so they are great to use and you can reuse them many times.

Tazo Original Chai Tea I used regular but Tazo also has Decaf Chai Tea if you concerned about caffeine.

If you want to avoid sugar, (and diabetics can use this) use Monkfruit Sweetener, it doesn't have odd aftertaste, you use the same amount as sugar and it tastes well, like sugar!

Pacific Organic Vanilla Oat Milk but any type of homemade or other Oat Milk will work.  Just be sure to use Oat Milk or if you want to use buttermilk that will work as well.  

There are affiliate links which means I will get a tiny percentage of the purchase price if you decide to purchase any of the products, but you do not pay any more for the items. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!