‘Cause You’re So Smooth

Anyone get my title reference?

1970’s rockstars aside, I’m here today to share a couple smoothie recipes (hence, the connection to the song, smooth, smooth-ie . . . yeah). Despite the frigid weather, I’ve been on a smoothie kick lately, some green, some not. Today’s are, in fact, bright, cheery pink, perfect for combating the winter blues. Of course, feel free to toss in a handful of leafy greens if you’d like!

Coffee-Cocoa Fruit Smoothie

Serves 1

Ingredients

1 cup milk alternative of choice or water

½ ripe banana

½ cup frozen strawberries

1 tsp. instant coffee granules or 1 scoop Caféceps from Madre Labs*

1-2 Tbs. cocoa powder

½ tsp. vanilla extract

Sweetener, to taste (optional)

*I recently received a couple sample packets of Caféceps, and even as someone who doesn’t drink coffee, I love the flavour of coffee. Madre Labs’ product was delicious—plus, it’s nutritional analysis is very impressive. You can order a free sample (just pay shipping & handling) here.

Directions

Simply blend everything together and serve!

Smoothies for Peace! Or as Kris Carr would say, "Make Smoothies, Not War!"

Cleansing Cranberry-Citrus Smoothie

This tart smoothie is a detox powerhouse—the cranberries clean the kidneys and bladder; the acids in the citrus improve liver function; the ginger soothes the tummy and aids digestion; and the kombucha’s probiotics nurture the balance of healthy intestinal bacteria. What more could you ask for?

Serves 1

Ingredients

1 cup store-bought or homemade kombucha*

½ orange, peeled

½ cup fresh cranberries

2 tsp. lemon juice

1-2 Tbs. chopped fresh cilantro

1 1-inch knob of fresh ginger

Sweetener, to taste (optional)

*Of course, I used some of my homemade brew, whose chai flavour perfectly complemented the other ingredients.

Ingredients

Again, just blend, blend, blend!

A Cornucopia of Recipes

Yes, I’m finally here again to share this year’s Thanksgiving repertoire, as featured in my last post. Basically, this will just be long list of recipes, so don’t expect much (if any) interesting reading material beyond measurements and cooking times, sigh.

All these recipes required a bit of Internet browsing, but for the most part, I just used my intuition and “threw things together,” you could say, for lack of a better phrase.

Easy-Peasy Seitan Roast

I was once intimidated by seitan roasts—but this recipe is incredibly easy! It’s also scarily similar to turkey (or what I remember turkey tasting like), not gonna lie.

Serves 6

Ingredients

1.5 cups vital wheat gluten

3 Tbs. nutritional yeast

1 Tbs. dried rosemary

1 Tbs. celery seeds

1 Tbs. dried sage

2 tsp. dried minced garlic

Black pepper, as desired

2 cups vegetable broth

¼ cup + 2 Tbs. soy sauce, tamari, or shoyu

1 Tbs. Bragg’s Liquid Aminos

Couple drops of liquid smoke

Directions

1. Preheat over to 350˚. In a bowl, combine gluten, yeast, and spices, sifting well with a fork to mix well. Pour in 1 cup broth and 2 Tbs. soy sauce, and stir, adding a little water or broth if necessary, until a ball of dough is formed. Knead the dough for about 2-3 minutes, then divide into two small roasts.
2. Place mini-roasts in a greased baking pan or dish (size ~1.5 quart) and pour the remaining broth, soy sauce, liquid aminos, and liquid smoke into the pan as well. Bake for 40-50 minutes, or until a crispy “skin” has formed on the outside of the roast. Be sure to check on the roasts a couple of times during the cooking process, just to be sure the broth mixture doesn’t evaporate too much or even altogether—I didn’t have any problems, but every oven is different, so you can always add some more water or broth if necessary.

Caraway-Rye Stuffing

Serves 6

Ingredients

1 onion, diced

2 stalks celery, chopped

2 large carrots, coined

3-4 garlic cloves, minced

6 oz. rye bread, cut or torn into bite-size cubes

2 medium apples, chopped

½ cup fresh parsley, finely chopped

2 tsp. caraway seeds

2 tsp. celery seeds

Salt & pepper, to taste

1 Tbs. neutral oil

2 cups vegetable broth

Directions

1. Preheat oven to 350˚. In a skillet, sauté onion, celery, carrots, and minced garlic for 4-6 minutes, or until soft. Transfer to a bowl, and add cubed bread, apples, parsley, spices, and salt & pepper. Drizzle oil over the mixture, and stir very well.
2. Then, add vegetable broth 1 cup at a time, stirring to help the bread absorb the liquid. Add more (or less) broth as necessary so the final consistency is evenly moist and clumping together, but not soggy. Bake in a cover casserole or baking pan for 25 minutes. Then, remove the lid, and bake another 15 minutes to form a crusty top.

Mushroom-Miso Gravy

Serves 6

Ingredients

1 Tbs. olive oil

1 small onion, very finely diced

2-3 garlic cloves, minced

2 cups chopped mushrooms

¼ cup whole grain flour (I used spelt)

2-3 cups vegetable broth (depending on how thick or thin you prefer your gravy)

1 Tbs. Bragg’s Liquid Aminos

1-2 tsp. dried thyme (optional)

Salt & pepper, to taste

2 Tbs. miso paste

Directions

1. Heat oil in a saucepan, and sauté onion until beginning to turn translucent. Add mushrooms, reduce heat to low, and slowly cook for at least 10 minutes, allowing the mushrooms to develop a beautiful deep brown hue.
2. Add flour to the pan, stirring quickly to coat everything without burning the flour, then pour in broth, aminos, thyme (if using), and salt & pepper. Bring to a boil, then reduce heat to medium-low. Simmer for about 20-25 minutes, stirring occasionally.
3. Remove about a cup of the gravy from the pan, and in a small bowl, stir in miso paste until fully dissolve. Add back to the saucepan and stir well to evenly distribute the flavour.

Smoky Mustard-Maple Greens with Caramelized Onions & Walnuts

Serves 6

Ingredients

1 Tbs. olive oil

1 large onion, sliced into rings

3 Tbs. maple syrup

2-3 garlic cloves, minced

1 Tbs. mustard

2 tsp. neutral oil

Couple drops of liquid smoke

3 cups fresh green beans, ends trimmed, then cut into 2- to 3-inch pieces

1 large bunch of kale, chopped into bite-size pieces

Salt & pepper, to taste

Roasted walnuts, to serve

Ingredients

1. In a skillet on high heat, sauté onion in oil for 2-3 minutes. Reduce heat to low, and simmer 30-40 minutes, until the onions are a deep golden brown, perfectly caramelized.
2. Meanwhile, in a small bowl, stir together syrup, garlic, mustard, oil, liquid smoke, and a little water if needed to achieve a dressing consistency. Then, simply steam the veggies, transfer them to a bowl, and pour dressing on top, adding salt and pepper as desired and tossing well to coat everything evenly. Serve topped with caramelized onions and walnuts.

Winter Fruit Relish

This is adapted from one of my mum’s old recipes. After blending, feel free to stir in some pomegranate arils, too.

Serves 6

Ingredients

2 cups fresh cranberries

1 large apple, cored and cut into fourths

½ large orange with the peel

1 Tbs. lemon juice

1-2 Tbs. unrefined sugar of choice (optional)*

*I think this relish is perfectly sweet without adding any sweetener whatsoever, but if the cranberries are too tart for your taste, adding a little sugar will help balance the tang a bit.

Directions

Simply blend everything in a food processor until fruits are very finely minced. Serve cold.

~

So, that was that. My table also featured a blend of mashed turnip, rutabaga, and parsnip, but I really wasn’t a fan, so I’m not including it. All in all, my feast was a success (despite the lack of time/energy to also make a dessert), and I’ll be back soon with a few ideas about how to creatively re-use Thanksgiving leftovers!

What I Ate Wednesday (5): Sick Edition

Ever since I became interested in healthy, wholesome eating 3 years ago, I’ve noticed a tremendous boost in my immune system—meaning, I rarely get sick, even when I’m surrounded by sneezing university students. Yeah, I have tummy trouble upon occasion, but otherwise, I’m generally able to elude cold and flu season.

Not this time, however. Yesterday, around lunchtime, I felt my nose running slightly. An hour later, my eyes began aching. And by afternoon’s end, I felt pretty tough and wanted nothing more than to curl up in bed—which is precisely what I did around 7:30 last night.

Now, I’m not really that surprised about my condition. I should have guessed I would find myself a bit under the weather when my boyfriend started sniffling a few days ago, following by a fever and coughing. No matter how healthy and preventative I may be, there’s no escaping germs in such a close proximity—only luck could have spared me in this situation.

All the same, just because I wasn’t able to avoid this cold, I can still effectively treat its symptoms and heal myself naturally. One of the greatest strategies: diet. It’s common knowledge that certain foods treat colds better than others. So, today, I ate to cure. I’m a busy girl who can’t really afford to miss class or cancel commitments—I need to feel better, fast!

Breakfast

Woke up feeling pretty okay. Started the day with my usual lemon juice and liquid chlorophyll shot—both have powerful detox and antioxidant properties, and the latter has a whole sling of other benefits.

Not the best tasting drink in the world, but sometimes, even we health freaks can't like everything, right?

I’m no expert in in-depth nutrition, so when I was consulting The World’s Healthiest Foods, an incredibly useful site, I was pleasantly surprised to learn that my standard breakfast is naturally a powerful cold and flu fighter. Oats are rich in beta-glucan, a soluble fiber that boosts your immune system, and plums and prunes are good sources of vitamin C (as are most fruits and veggies).

Steel-cut oats, soymilk, ground flaxseed, pumpkin pie spice, 1/2 plum, raisins, a chopped prune, and pecans.

After breakfast, I crashed in bed for another hour or so before I felt energized enough to start my day. Fortunately, I don’t have class on Wednesday mornings. So, I went outside for a breath of fresh air, a splash of vitamin D-infused sunlight (Indian summer!), and a cup of Yogi tea. Today’s featured flavour: Green Tea Goji Berry.

I seriously need to get some prettier mugs. This one (which I use all the time) actually belongs to my boyfriend's best friend, our other housemate.

Seriously, I would totally agree to be Yogi’s spokeswoman; I ADORE their products! I always have several of their teas in my pantry (and I’ve yet to try I flavour I didn’t enjoy), but today’s choice was influenced by the well-known facts that both green tea and goji berries are exemplary sources of antioxidants. It warmed my body, mind, and soul.

Lunch

On Wednesdays, my boyfriend leaves around 11:00 and I don’t have class until 1:00, so I usually like to make a special little one-serving lunch for myself. Today’s mix-and-match meal was very, very yummy.

Hummus-stuffed sweet potato (recipe to follow), seaweed salad, and a bowl of cantaloupe and raspberries for dessert. And no, it wasn't one of those listeria-infected Colorado cantaloupes--I double-checked! No worries!

I had a sudden craving for seaweed this morning, so I quickly rehydrated some and made a side salad with a little shoyu, sesame oil, and toasted sesame seeds. Sea vegetables are some of the healthiest foods of all . . . and some of the most delicious, too!

I also had my grown-up, vegan version of a baked potato. When I was a little girl, my mum would make me baked potatoes with cottage cheese whenever I wasn’t feeling very well, so this is major comfort food for me.

Hummus-Stuffed Sweet Potato with Orange-Balsamic Drizzle

Inspired by this recipe (which is fabulous, might I add!)

Serves 1

Ingredients

1 large sweet potato, roasted for about 40 minutes until tender

2-4 Tbs. hummus

1 medium stalk celery, chopped

2 Tbs. chopped scallions

1 Tbs. dried cranberries

1 Tbs. chopped parsley

Salt & pepper, to taste

For the dressing:

1 Tbs. orange juice

1 tsp. balsamic vinegar

1 tsp. olive oil

Afternoon Snack

“An apple a day keeps the doctor away.”

I also had a piece of my Basic Banana Bread—and this loaf was completely free of added sugars! Instead of 1/3 cup liquid sweetener, I used 2 dropper-fulls of liquid stevia, and it worked like a charm! No strange aftertaste whatsoever.

Dinner

A delicious Italian recipe that I’ll share on Friday—pumpkin-spinach pasta.

Dessert

I made Leanne’s amazing Raw Carrot Cake “Cheese”cake again last weekend. Delish! And no, I didn’t eat all four remaining pieces, hahaha.

And now, I’m off to indulge in a few bites of that delicious cantaloupe, followed by bubble bath before crawling into bed. I’m tired and looking forward for an early night and sweet dreams. Hopefully, all my efforts today will pay off tomorrow, and I’ll feel more energetic . . . energetic enough, at least, to roll out my yoga mat for a few asanas.

What I Ate Wednesday–First Edition!

I’ve decided to jump on the WIAW bandwagon at last—it’s an easy way to keep posting regularly despite my busy schedule and connect with other foodie bloggers, thanks to Jenn at Peas & Crayons. So, here we go!

Breakfast

Ahhhh, my favourite meal of the day! I’m always rather devastated when I arrive at the bottom of my bowl of oats and breakfast is over for another day. Am I weird? Just a wee bit, most definitely.

As you may have noticed, I tend to cram my breakfasts with nutrition and variety. I try to concoct something that will “stick to the ribs,” as the old saying goes, and few things do that better than oatmeal.

Overnight oats topped with 1/2 peach, 1 dried fig, goji berries, roasted peanuts & cashews, and chia seeds. Fabulous, and stuck with me for 5 whole hours!

Lunch

My schedule allows me to come home for lunch everyday, and I like something fresh and veggie-tastic—hence, usually salads with a grain or crackers on the side, followed by fruit and a little sweet treat.

Spinach salad topped with celery, cucumber, chickpeas, craisins, sunflower seeds, and homemade balsamic vinaigrette, accompanied by couscous, a serving of dried dates, and some super dark chocolate.

Today’s chocolate was a brand I’ve never had before, The Tea Room, and the flavour was Yerba Maté & Cacao Nibs, two superfoods! It was quite enjoyable indeed.

[Source]

Afternoon Snack

This honestly depends on my mood and whether or not I’m in class, but I try to stick with a combination of protein, complex carbohydrate, and healthy fat. Today, I was really craving a Trio Bar from Mrs. May’s Naturals, specifically the Blueberry variety.

[Source]

Dinner

Dinners usually consist of beans, grains or pasta, and cooked vegetables, whether in stews, curries, casseroles, or just all jumbled up together. Sandwiches sometimes make an appearance, too.

Tonight's meal featured a pocket pita stuffed with chickpea, apple, beet salad--recipe to come soon! I topped the pitas with alfalfa sprouts I grew here at home (HUGE money saver), and I had some extra beets and apple slices on the side.

Night-Night Snack <–That’s what I called it when I was little! And obviously I still do!

In order to prevent waking up too early with a HANGRY tummy, I like to eat something right before I go to bed—something soothing and sleep-inducing, so no garlicky hummus for this hummus fiend. Tonight, I’m craving granola, but we’ve none on hand at the moment, so I’m thinking some peanut butter and celery will have to do. Or perhaps some more of those horribly addictive dried figs. We shall see!

I’m Gonna Chow Down My Vegetables

The other day, I discussed my passion for fruit. Well, I’m equally passionate about veggies, so much so that I really aim to get a serving with every meal and snack, including breakfast! I very, very rarely eat savoury breakfasts, and some people would definitely find it odd, if not altogether gross, to eat fruits and veggies together in a bowl of oatmeal, but with the help of complementary spices, it is not only possible; it is also delicious. Take my Carrot Cake Oats, for example—it’s seriously almost like dessert for breakfast. Lately, I’ve been adding chopped apple to the original recipe, and I’ve really come to prefer the addition, hence the new name, Carrot-Apple Spice Oats.

But carrots aren’t the only veggie that works well with oats. Zucchini is wonderfully versatile, too, especially now that it’s in season. Last week, I decided to make Zucchini Bread Oats (which I’ve yet to feature on this blog), but a sudden desire for autumnal flavours encouraged me to also add an element of pumpkin.

Zucchini-Pumpkin Bread Oats

Serves 1

Nighttime Ingredients

½ cup rolled oats or oat bran

½ tsp. pumpkin pie spice

½ cup milk alternative

¼ – ½ pumpkin purée

¼ – ½ cup grated zucchini

Directions

In a bowl, sift together oats and spice. Add milk alternative, then stir in pumpkin and zucchini until everything is thoroughly combined. Store in refrigerator overnight.

Morning Toppings Ideas

Chia seeds or ground flaxseed

Raisins

Walnuts and/or pecans

Sweetener of choice, to taste (optional)

Splash of extra milk alternative as needed

Fruitastic!

There was a short period of time earlier this year when I severely limited my fruit intake—I was experimenting with macrobiotics, which considers fruit a twice- or thrice-weekly treat rather than a daily (let alone 2-3 servings per day) indulgence. For a while, it worked, but it wasn’t fun, let me tell you, and my resolve didn’t last long, especially when the summer season hit. My body was SCREAMING for fresh berries.

And when I finally succumbed, angels hallelujahed from above and my tongue rejoiced.

My point: fruit ROCKS! I’m back to 3-4 servings per day and lovin’ every bit of that natural fructose.

For me, fruit is especially important at breakfast. This last week, I enjoyed two old favourites—and guess what? Neither includes oats!

Apple-Wheatberry Breakfast Bowl

Adapted from this recipe

Serves 1

Ingredients

¼ cup dry wheatberries, cooked in water and cooled

½ cup non-dairy yogurt (I use WholeSoy & Co. Plain Soy Yogurt)

Sweetener of choice, to taste (optional)

½ apple, chopped

1-2 Tbs. raisins

1-2 Tbs. coarsely chopped pecans

1 Tbs. chia seeds or 2 Tbs. ground flaxseed

Cinnamon & nutmeg to taste (I use ½ tsp. cinnamon, ¼ tsp. nutmeg)

Directions

Simply combine all ingredients in a bowl, stir well, and serve!

Right before stirring.

While most of my breakfasts involve oats or another grain, I’m also a HUGE waffle fan. As a little girl, Sunday morning waffles were a tradition, a tradition my boyfriend and I still continue to this day, although our waffles are, of course, vegan and much healthier than those we ate as children. We do cheat a little, though—we currently rely on Bob’s Red Mill’s pancake & waffle mixes instead of making our own.

Banana-Buckwheat Waffles

Serves 2

Ingredients

1 cup Bob’s Red Mill Buckwheat Pancake & Waffle Mix

¼ cup ground flaxseed

1 tsp. cinnamon

Heaping ¼ tsp. nutmeg

2-4 Tbs. chopped pecans

1 ripe banana

½ cup milk alternative of choice

1 tsp. vanilla extract

1 tsp. banana extract (optional)

Directions

1. Preheat your waffle iron.
2. In a bowl, sift together buckwheat mix, flaxseed, spices, and pecans. In a miniature food processor, blend the banana, milk alternative, and extracts until smooth and creamy. Add to dry ingredients, and stir to combine, adding water (about ¼ cup) as necessary to reach desired consistency.
3. Pour half the batter onto the heated iron and bake until desired texture (crispy on the outside, slightly doughy on the inside) is achieved. Every waffle iron is different! Transfer finished waffle to a plate, and repeat with the remaining batter.
4. Serve waffles with fresh fruit of choice, non-dairy yogurt, maple syrup, or whatever toppings you prefer!

I usually prefer blueberries, but yesterday's waffles were topped with strawberries instead, as well as more WholeSoy & Co. Plain Yogurt, which is SO deliciously addictive.

I also love incorporating fruit into healthy desserts. Fruit is Nature’s perfect sweetener, after all, which is why I’m SO intrigued by raw desserts in particular. I am an absolute amateur when it comes to raw foodism, but I made my first raw frozen “cake” this week, namely this recipe from Veggie Wedgie.

This hazelnut-cocoa crust is TO DIE FOR. I will definitely be incorporating it into my own raw dessert ideas in the future.