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  • Papaya, Banana + Hemp Smoothie & The low FODMAP diet

    With all my efforts to not be super crabby about the fact that I, after having several weeks of really weird bloating and other super awesome digestion issues, am still a bit sour about all these amazing fruit smoothies and bowls and nice-cream concoctions I see on the daily in my instagram feed. Let me explain my angst...and why seeing all this amazing produce at the store really made me crabby...After much thought, I decided to take the plunge into the low FODMAP diet last week. I have been doing lots of research, and felt that my symptoms could be due to the FODMAPS overloading my system. Afterall, I have been hitting the smoothies and fruit pretty hard lately....just out of sheer feelings of being rushed, stresed and under pressure. And, SUMMER BERRIES! They are EVERYWHERE. And really...I do eat a lot of produce in general, since it is my jam...and I though it was also doing my body good...but....maybe I need to take a step back.

    So here I am...7 days into this low FODMAP journey. And I really think it is paying off! I have noticed considerably less bloating (I mean, I was like super, super bloated before...I think the term for this is distension?), and things are moving along more happily now, if you get my drift! :) My goal is to stick with this "elminiation phase" for 2 weeks: this stage is essentially one in which you avoild all high FODMAP foods, and really watch your portions on low FODMAP foods to keep them low FODMAP, since nearly all foods have carbs/fermentable sugars in them. 

    I think the BIGGEST learning curves have been the following:

    • Preparing sit-down meals consistently 2 or 3 times a day, and TAKING TIME to sit DOWN, relax and eat. Enjoy, breath and not just chug or shovel food in. 
    • Having a snack when I feel I truly need it, and waiting 2-3 hours between meals to ensure my stomach is completely empty. 
    • Taking it easy on the portions of the low FODMAP foods. I am currently staying away from all high FODMAP foods, but quickly learned that on the low FODMAP diet, espeically the stage in which you avoid all foods that are high in FODMAPS regardless of how small the portion is, that portions and variety are KEY. Example: eating 1 banana is an acceptable, low FODMAP, great snack, whereas eating banana nice cream made with 3 bananas is NOT low FODMAP, even if the banana itself is a low FODMAP food....got that? Ok! 
    • Understanding that it is OK to prepare meals on the fly, and not have a pre-set plan. Based on what is in the fridge, what I have to use up, and what I can eat right now, sometimes randomly (but carefully portioned!) meals are the best! Low stress, people, low stress!
    • TRACKING what I eat and WHEN I eat it. Yes, a PAIN, but I have a Google sheet that I can quickly access on my phone, type things in, and be done. I also track symptoms, like bloating or if I feel good. 
    • Also, NO HUMMUS. Sigh. Garbanzo beans, garlic and tahini are all not recommended for a low FODMAP diet in the "elimination phase" in which you are cutting out all high FODMAP foods.
    • And, one last thing, I am not drinking booze, am limiting myself to 1 cup of coffee (ok a BIG cup of coffee!) a day, and am really making an effort to get in 1 gallon of water to keep hydrated. I will likely treat myself to some wine and/or beer on my birthday on Sunday, but for now, keeping it clean!

    So what is a girl to do? Forge on, and figure out a way, dammit! I came up with this smoothie for happy digestion, and found this guide to be really helpful in keeping low FODMAP guidelines! It is good stuff, all around. But quick, let us talk about PAPAYA! Also called paw paw, this fruit is packed with vitamins, minerals and enzymes to help digestion. The enzyme papain, present in papaya in higher amounts when fully ripe, is thought to help break down foods, especially protein-rich ones. The fruit is high in fiber, and is a beautiful color to boot. It isn't overly sweet, but has an almost creamy quality....kinda like an avocado in my opinion, but more...fruity....k? Ok. What else is a bit...fruity? Vintage contact paper, turned wallpaper, compliments of my grandma, likely back in to mid 70s to early 80s...my family is full of creative nuts, I tell ya!

    Let us get to this good-for-you smoothie! Happy Blending!



    Papaya, Banana & Hemp Smoothie for Happy Digestion // plant-based; low FODMAP; vegan; gluten-free; soy-free; oil-free; refined sugar-free; nut-free option // makes 1 8 to 12oz smoothie, depending on how much spinach & milk/water you add //

    • 1/2 cup papaya, cut into small pieces, frozen if desired
    • 1/2 frozen ripe banana
    • 1/4 to 1/2 cup plant-based milk (like almond or coconut) + 1/4 to 1/2 cup water
    • 1/4 cup to 1 cup spinach
    • 1 TB hemp seeds
    • 1/4 tsp cinnamon
    • 1/2 to 1 tsp maple syrup 
    • a few ice cubes, if desired

    1. The night before, cut up papaya and freeze. I cut mine into small 1/2" to 1" cubes. Also, freeze bananas! I like to freeze a bunch at a time. 

    2. Add all ingredients to blender, and blend well! Add a few ice cubes if you did not use frozen fruit to help cool the smoothie. Note: use less liquid for a more frosty, thick smoothie. If you want a sweeter mix, instead of adding a date (not low FODMAP!) or more banana, simply add a bit of maple syrup, as this is a low FODMAP friendly sweetener, just be sure to not exceed using 1 to 2 TB! I only added 1/2 tsp for my tastes. But, if you aren't low FODMAP, add another frozen banana, more papaya or even a soft date or two! 



    All the ingredients, in all their natural glory!Blended and served! Does that sound like an insult? Hmm...Optionally top with a few raspberies (I think ~10 is 1 serving for them FODMAPpers out there)...and enjoy!

  • Blueberry, Sunbutter + Cacao Smoothie

    This smoothie! Perfect for the morning, afternoon or late-day snack. The combination is quite unexpected, but trust me...it works. My sister is actually responsible for this creation, and thanks to her, I really do believe in the power of the blueberry + cacao/chocolate combo. Not only does the color get a pretty purple hue, but the fruity flavors really do enhance the chocolate. Hemp seeds give this a protein and healthy fat boost, as does the sunflower seed butter ("sunbutter"). A note about that: if you can, make your own sunflower seed butter. Not only is it more economical, but it is so much more flavorful. Simply roast 2-4 cups raw sunflower seeds at 350 for 12-15 minutes, or until toasty, and blend the dickens out of them in a heavy-duty food processor or blender. I use my Vitamix with the tamper, and have also used a food processor for the job. I like to add in a good pinch of sea salt, and sometimes a tablespoon of virgin coconut oil to help the blending process. On some occasions, a touch of coconut sugar helps with the sometimes bitter note of the sunflower seed butter. Don't have a heavy-duty blender or food pro to make homemade sunbutter? Then purchase a jar of your favorite nut or seed butter to substitute. 

    My addition to this smoothie: 1/4 to 1/2 cup of your favorite coffee (*cough* for those of us who leave a few dregs of coffee in their mug and walk away from it before running out the door in the morning and come back to it a few hours later, this is a perfect use). It is totally optional, but it makes the whole thing like a decadent mocha-like affair...really. Try it. Speaking of, if you want to avoid the caffeine, replace the cacao with carob-boom! A caffeine-free treat suit to fit any morning, afternoon or late-day snack attack. I mean, this smoothie is packed with awesome ingredients...just look! How can you resist?!For an extra special treat, sprinkle the top with cacao nibs, or blitz a few in the smoothie towards the end of blending for a crunchy treat. If you want to enter milkshake-like territory, add in another frozen banana plus another date or two...the creamy, thick result is such a treat! I won't tell if you top it with coco whip, or your favorite whipped cream variety. 

    And yeah, I guess you could add a handful of spinach...but not every smoothie needs spinach, am I right? And don't even think about adding kale to this-it just doesn't work here! Yes, I said it: NO KALE ALLOWED!

    And that is it for today! I am working towards organizing my recipe page, as well as updating another page with a fun new project I have been working on. Stay tuned!



    Blueberry, Sunbutter + Cacao Smoothie // plant-based, vegan, soy-free, refined sugar-free, oil-free, gluten-free, nut-free // makes one 16-20 oz smoothie // 

    • 1 cup almond or other plant-based milk
    • 1/4-1/2 cup brewed coffee, room temp or cold, black or with milk added if using leftover coffee (optional)
    • 1 heaped TB sunbutter or other nut/seed butter
    • 1 TB raw cacao powder or carob powder
    • 1/4 tsp cinnamon
    • 1 or 2 frozen bananas, using 2 for a sweeter, thicker smoothie
    • 1-3 pitted soft dates, using more for a sweeter smoothie
    • 1/2 cup frozen blueberries
    • 1-2 TB cacao nibs (optional)

    1. Toss all ingredients into a blender, and....BLEND! If needed, add another splash or two of almond milk to help blend. Add the cacao nibs, if desired, towards the end of blending for smaller, crunchy bits OR simply sprinkle on top of smoothie once poured into a glass. 



    The stuff (I used a non-frozen banana...so you can get away with that in a pinch if needed):The end:

  • Citrus + Spicy Root Smoothie

    I just inhaled 4 madarin oranges. I am eyeing another, but in efforts to save a few for tomorrow, I am distracting myself with this post!

    I did have plans to share an iced matcha latte for St. Patty's Day, with matcha being that vibrant green and all, but that fell through since my ice was not ready (!) this afternoon and I lack patience! Also, this smoothie is delicious and totally worthy of the tail-end of citrus season. I enjoyed many of these smoothies this winter, so thought sharing this combination was necessary, even though I am aware that we are all capable of producing delicious smoothie concoctions ourselves. Inspiration is always good!Ginger and turmeric are root rockstars, being good for just about everything. Don't believe me? Do 5 minutes of research on the interwebs, and I bet you'll be running to your grocery, ready to hoard all the ginger and turmeric roots. Beware: turmeric, dried or fresh, will stain EVERYTHING a cheery shade of yellow. Side Note: NATURAL TIE DYE!! 

    If you cannot find fresh turmeric (it CAN be a pain in the ass to find), use a quality ground variety. However, no excuses for the ginger. It is readily available in many stores now, so seek it out. I purchase my fresh turmeric and ginger root at the Willy (Williamson) Street Cooperative, and I do believe that it is produced locally. Win win!The homemade cashew milk below is super simple to make, and is also delicious in coffee, iced or hot. I highly recommend making it, as a batch will make you ~3-4 cups for future smoothies or other delicous nut milk adventures. Yep-I did say that. But the BEST part of using cashews for nutmilks? You don't need to strain it! Just be sure to thoroughly soak your nuts overnight :) 

    PS: if you just cannot muster to make your own cashew milk, simply use your favorite plant-based alternative. If you want, you may easily double or even triple the recipe. For extra protein-boost, add you favorite plant-based protein powder (I really like this one!). 

    PPS: random, but I STARTED MY FIRST BATCH OF KOMBUCHA, using this kit!!! Named my scoby Scooby. Don't judge. Overall, really happy with the kit, and the fact the NessAlla Kombucha is an amazing kombuchery (I made that word up) here in Madison. A friend and I went on a tour of their brewing facility, and I was totally inspired. I'll let you all know how my first batch turns out!



    Citrus and Root Smoothie // plant-based; vegan; gluten-free; oil-free refined sugar-free; soy-free option; nut-free option // makes 1 16oz smothie + 3-4 cups cashew milk //

    Cashew Milk

    • 1 cup raw organic cashews, soaked overnight in room temperature filtered water
    • 3-4 cups filtered water
    • 2-3 medjool dates or 1-2 TB liquid sweetener, like maple syrup or agave
    • Pinch sea salt

    Smoothie:

    • 1 cup cashew milk (or your favorite plant-based milk, using non-nut or soy milk if needed)
    • 1 whole orange, de-seeded if necessary and chopped into small pieces, OR juie of 1 whole orage if you do not have a high-powered blender and don't want to chunky, pulpy smoothie
    • 1/2" hunk of ginger, peeled
    • 1/2" hunk of turmeric, peeled
    • 1 frozen banana
    • big squeeze lemon juice
    • 1-2 TB hemp hearts
    • 2-3 handfuls organic spinach or 
    • Optional: Orange slices to garnish, 1 TB chia seeds

    1. Make the cashew milk up to 2 days ahead of time by soaking the cashews and dates in filtered water overnight. The next day, rinse and add to a blender, along with 3-4 cups filtered water with more creamy results by using less water. Add in a pinch of sea salt, if desired, and liquid sweetener if you choose to use it instead of dates. Blend until completely smooth, and pour into a container or jar with a lid. Refrigerate until needed, or use right away.

    2. To make the smoothie, simply combine all the ingredients, except any slices of orange for garnishing. Blend until completely smooth. Serve immediately.



    We came, we saw, and we made a SMOOTHIE!Which means...you blend. And drink. Enjoy!

  • Oh, Hey! + Plant Based Food on the Fly

    Oh, hey there! I know, it has been what, 2 months? I guess I should apologize...but sometimes, life happens. School happens. Writing a thesis and defending said thesis happens...and then you go to Vegas for a week...and yeah. How were those holidays? New Years? Have any resolutions? 

    I hope everyone is well, and enjoying their 2016, as well as goals they have set forth for themselves. I happy to report that I am *almost* done with school: I have to make edits to my thesis before submitting, and then...who knows what. I may be writing a manuscript or other publications (with my my advisor/principle investigator overseeing my research) after finished my thesis, but for now, I am focusing on one thing at a time.

    Not going to lie...I had a bit of a freak out this week. After being offered a job at a local confectionery company, and jumping on it (yes! yes!! Job! You did it! This is what you do after you graduate!)...I took a step back. Proceeded to freak out after I did some research on how to get health insurance on my own. Ended up on the phone to a government agency, and felt so....alone, and quite frankly, pathetic. I had just graduated with my Masters, and didn't feel any sort of accomplishment. What the heck? This isn't the way I should feel. I had to re-cap: I went back to school to prepare myself and skill set for bigger, brighter things...but sometimes, saying "no" is really hard for me. How about you? I like to be prepared, and to take care of my own shit. I am also a people-pleaser. So, the thought of not having income freaked me out, but honestly, after talking it over with my sister and partner, I knew I would be ok. And, most importantly, that I needed (deserve!) a break. I need time to figure out who I am without my school routine, what I want to do with my life, and I just need some time to relax! It is totally healthy to reflect and feel good about your accomplishments, and I truly believe that is what I need to do (and let it all soak in!) before taking the next step. You know? Yeah...ok. I am glad I have that off my chest! And seriously, I need some time to get back in the blogging routine! Being away from it made me appreciate it, and I am looking forward to being back around here at a more frequent basis!

    So, how did I survive writing my thesis? Well, for one, if I could take a step back, I would have been more organized on the food/snack front. I am the type of person who, even thought I LOVE to eat and LOVE food, tends to shun food when I am stressed out. Eating? Psssh. I have better things to do! I found myself slipping into the get-up, make coffee/tea + lemon water, chug smoothie, and work through lunch (as in, skip lunch or have a piece of toast or poke at some reheated leftovers...), and then have a major energy drop-off around 6:00 (when I would then either keep working, or slug myself to the gym for a quick workout). I would come home starving, frustrated, anxious and stressed out about making dinner. Let me just say that I am happy to have time againg to prepare food, and have the mental space to allow for creativity in prepping meals!

    Now, as dramatic as that sounds, I did have a few key staples that helped me get through, and I thought it'd be fun to share them. The pictures may not be the prettiest (all from my phone!), but you get the idea. I hope to re-visit some of the things I made and share them in a more organized fashion on the blog! 

    PS: As I mentioned on my last post, my dear friend and her team of fellow talented media students did a rad video project on a few foodies in the Madison area. I was honored to be a part of the project, and the video is HERE! Check out my nervous tendancies, as well as why I love a plant-based diet. You can find the pumpkin pie recipe HERE (<----it is a good one!).

    Cheers!!



    1. Smoothies!! Wow. I love smoothies (See herehere, here, and here for some of my favorite go-to recipes, with some being more of a treat!). Knowing that I could jam-pack my Vitamix with greens (usually spinach, sometimes kale), fruit and other superfoods like chia seeds, hemp hearts, coconut oil and my current favorite protein powder made me feel good about skipping eating the next 10 hours. JUST KIDDING!! But having a solid smoothie gave me an energy boost each and every morning. I at least get points, right? Breakfast is the most important meal of the day!

    2. Lemon + Turmeric + Apple Cider Vinegar Tonic: I snagged inspiration for this easy tonic from Oh She Glows. It is super easy, and doesnt' require fresh turmeric root which is usually hard to find here in WI. I would sip on this with my smoothie in the morning, and it really helped my motivation in keeping hydrated throughout the morning/afternoon.

    3. Tofu Scramble!! Made with my sister's homemade curry powder, tofu scramblin' was a quick and easy meal, either for breakfast or dinner...or lunch leftovers. Paired with a baked sweet potato (or steamed in the microwave), and sauteed kale, this made for a nourishing and filling staple. I did not press the tofu for any of the scrambles I made, and honestly...didn't notice a difference in the overall outcome of the dish. Time savers for the win!! 

    4. Coffee! Ok, not a food, but I need to share my most favorite coffee or tea creamer. It is simply 3/4 cup overnight soaked cashews, 2-3 soft pitted dates, 2 cups water and a small pinch sea salt. Blend until smooth, no straining required with the soft, soaked 'shews. Enjoy in your favorite hot beverage, including: rooibos tea, chai, matcha lattes, French press coffee, hot chocolate or even by itself for a decadent treat alongside a cookie or what have you. Inspiration credit for this creamer goes to York & Spoon. She is a rad lady-check out her page!!5. Banana + Oatmeal Breakfast Cookies: Filled with chia jam (I used strawberry) or topped with half a soft pitted date, these babies are oatmeal on the fly! Eating two of these supplies you with 1/2 cup oats, lotsa ground flax seeds, and a 1/2 of a banana! Yes! Great with nut/seed butter, Earth Balance or coconut butter. I followed this recipe, adding cinnamon, nutmeg and vanilla extract. Note: add dark chocolate next time. Win!!

    6. Hummus. Need I say more?? I made countless batches of hummus to enjoy on toast, with veggies or crackers or tortialla chips, or to pile on a baked sweet potato covered in tofu scramble. Hey, it may not be pretty food, but it tastes damn good. The red swirl is red chili paste...I picked it up on a whim, and am really loving it swirled in hummus...

    7. Pureed soups. So easy...and a great way to pack in the veggies! Check this one out (still one of my favorites-try adding butternut sqaush cubes for a fun winter twist!). I also love me a good butternut or kabocha or kuri (or a mixture thereof) squash soup, topped with sauted kale and vegan sausage (Field Roast Italian is what I used below). A quick and simple meal that leaves you with leftovers for lunch or dinner the next day. 

    8. Homemade nut and seed butters. I would make 1 batch per week, using 3-4 cups whatever nuts and seeds I wanted: usually a mixture of Spanish peanuts, sunflower seeds, cashews and/or almonds. I would toast them until they are brown and fragrant in a 350F oven, and then puree (i.e. tamp the shit out of the mixture in the Vitamix) with a pinch of sea salt. Wonderful snacking on with toast, apples, using in smoothies, or even making this rediculously delicious salad dressing (ps: almond/sunflower butter worked beautifully in that dressing!). I also discovered that if you roughly chop almonds, the roasty flavors in the final butter are enhanced...so if you're into that kind of thing, try it out!

    9. Fruit! A no-brainer. I munched on my fair share of apples, oranges, grapefruits and even managed to crack open 2 pomegranates. Candy from nature....along with chocolate. I ate a lot of dark chocolate...we won't go there...but I will share with you that I love the dark chocolate with sea salt from Theo. Yes, yes I do. You should probably get some...now. Oh, and dates+ homemade nut butter = heaven. Add in a sprinkle of sea salt on top, and you've basically have natures way better version of a Snickers bar.

    10. ICE CREAM!!!! Ok, ok. So I waited to treat myself with a pint of Lunay & Larry's (Chocolate Walnut Brownie = BLISS!!) until I was done with my defense. I am in love with Coconut Bliss products, and treated myself after having a celebretory Thai curry dinner the evening after my defense. The chocolate walnut brownie flavor is probably my second favorite thus far, with the ultimate favorite being the chocolate and salted caramel. Note to self: get more STAT!!!

    And that is it!! Thanks for checking in...I hope to be back soon. What are you favorite go-to foods when you are busy or stressed??



  • Green Juice Smoothie + CSA Scraps

    One of the things I love with a CSA is the challenge of figuring out what to do with all those veggies. However, being an apartment dweller in Madison, it is not feasible for me to compost all the scraps/trimmings, or the occasional unfortunate vegetable I forget about in my produce drawer. Likewise, even though I make a good effort to reduce what gets thrown away, there are some scraps that even my garbage disposal can't handle (kohlrabi peels, I am looking at you). So, what is a veggie lover to do?

    In some cases, you can save those scraps and use them for stock. Get a bag, and add to your stash in the freezer. When it gets full, hunker down and make veggie stock (see my guidelines here). But when a) your freezer cannot handle anymore stock and b) it is too hot to even think about making soup or stock, I have found juicing and making smoothies to be a creative (and yes, sometimes odd tasting!) way to use up veggies and scraps. We've all heard of using kale, spinach and other leafy greens in smoothies. But what about swiss chard? I discovered this year that chard and strawberries taste really well together.  Juicing is also another option.

    I have had success with juicing fennel leaves and stalks, celery leaves, parsley stems, cilantro stems, celeriac, carrot tops, lambs quarters, beet and beet greens, kale leaves and stems, and carrots. However, there are those veggies that just aren't up my alley to juice (cauliflower??), and some that I have tried that were just plain gross (turnip tops...). However, experimenting is always important for learning. I also find that it is an impetus to learn more about fruits and vegetables, and their benefits.

    For example, in this juice, I used up my fennel fronds and stalks, as well as some leftover celery stalks and leaves. The results were beautiful, and tasted like summer in a glass. I had previously seen Emily incorporate green juice in a smoothie, and thought that now would be the ideal time to try it! The smoothie still allowed the green juice to shine through, but tempered its impact a bit-something I like with fresh juices, since they can be pretty intense sometimes. And no, I don't imagine myself making this type of smoothie on a daily basis, as juicing can be a production! This one is for when you have some time to prep, and savor. A great weekend excuse to bust out both juicer and blender! 

    And did you know that celery and fennel are both in the same botanical family? The umbelliferous family (yeah, I giggled when I read that). It is not surprising that they both share many health benefits: detoxifying, anti-inflammatory, anti-spasmodic, anti-stress, rich in vitamin K for healthy skin, high in magnesium for better sleeping, stress-hormone mitigating coumarins, and rich in antioxidants. Fennel has a distinct anise or black-licorice flavor that pairs well with apple, carrot, ginger, lemon and celery. Even if you are not a fan of the anise/black licorice flavor, I encourage you to try fennel! It is much more delicate than straigh-up anise or black licorice.

    Think of this smoothie as a hug in a glass for your body. Sometimes, life gets busy...rough...and downright stressful. It is so important that we take care of ourselves, both mentallly and physically, and stay strong. Be kind to yourself. Take it easy. Be mindful. Stay positive. Stay hydrated. Oh, and keep dreaming. Shoot for the stars, and go make this smoothie!

    Note: you can cut the recipe in half to accomodate one serving. I made two since I had plenty of green juice. The green juice guidelines make about 1.5 cups. Drink the last 1/2 cup plain, or freeze into ice cubes for another smoothie the next day. Freezing will help preserve the juice, as opposed to leaving in refrigerated. It is always best to drink fresh juices as soon as possible after preparing them.



    Green Juice Smoothie // makes approx. 2 20oz smoothies // plant-based; vegan; gluten-free; refined sugar-free; oil-free; nut-free//

    Green Juice:

    • Fronds and Stalks from 1 medium to large fennel bulb (or 2 medium to large fennel bulbs)
    • 4-5 celery stalks, or a few stalks and leaves from the stalks if they are fresh
    • 1/2 lemon

    Smoothie:

    • 1 cup green juice
    • 1 cup coconut water
    • 2 large frozen bananas
    • 2 TB hemp seeds
    • 1 cup frozen pineapple
    • 1/2" to 1" chunk ginger, peeled

    1. Juice the fennel, celery and lemon as directed for your juicer. Be sure to thoroughly clean your produce before juicing.

    2. combine all ingredients into a blender, and blend until smooth. Enjoy immediately 



    The fennel and celery trimmings, ready to be washed.

    The juice! How crazy green is this?!

    The stuff you'll need for the smoothie:

    a quick blend, and you're done! Sip and enjoy all the summery goodness.

  • Pina Colada Smoothie + CSA Weeks 1 & 2

    I do love coconut, pineapple and rum. I may or may not like getting caught in the rain-really depends on my mood and the temperature outside. But either way, this smoothie is damn fast to make, and very refreshing. If like me, you had a dentist appointment in the morning this past week, and really just need something to take your mind off of it after getting home, you may add a good splash of coconut rum. If not, that is fine, too. But really, I highly recommend the rum. Always have the rum.

    Did anyone else have parents that would treat them to milkshakes or ice cream after not-so-fun appointments when they were little? My mom did. It was awesome. And this pina colada inspried smoothie was my post-icky-appointment treat, and it totally made my day a little better.

    A good dose of coconut cream (I use Trader Joe's brand), pure coconut water or plant-based milk, a squeeze of lime or lemon, a heaping cup of frozen or fresh pineapple and a frozen banana make this awesome tropical-tasting smoothie happen. Add some fresh strawberries (it IS the season!!), some fresh mint or basil for fancy-factor, or even some melon of choice for some extra creativity and flavor points, if you want. Either way you make it, this smoothie is awesome. Make it for yourself, sit in the sunshine, and enjoy summer. Have friends over...make a double or even quadruple batch, and pour in some extra rum for fun. This is super easy, and actually not too bad for you, either! You're basically drinking blended fruits, pure coconut and maybe a splash of booze-only if you want it! I am willing to bet that this is way, way better than your local Tiki shack pina colada. Not that I don't love the tiki scene...but this is way faster and you can totally make it in your PJs. 

    And on a side note, our CSA started last week! We chose to do the every week share this year, since our diets are heavy on the fruits and veg. Box 1 was super green, filled with lambs quarters (kinda like spinach, high in protein and nutrients-I juiced mine), kale, kohlrabi, zucchini, lettuce greens, green onions, broccoli and celeriac. I managed to make these quick and delicious gluten-free kohlrabi fritters right after we got the goods. A great gluten-free recipe featuring the all-mighty garbanzo bean flour! The lettuce greens were destined for salads, and the kale for smoothies. The zucchini was fried in olive oil and tossed with homemade basil pesto, arugula, tomatoes, lemon and gluten-free pasta, the mixture was inpsired by this recipe, and it was so delicious and simple. I am still working on the celeriac and a few green onions, as well as 2 bulbs of kohlrabi. Mission accepted!

    Box 2 had STRAWBERRIES (!!!!!), basil, green onions, swiss chard, kohlrabi, summer squash and salad greens. I am thinking of trying this recipe for the summer squash...it sounds like a perfect snack or addition to a giant veggie and hummus sandwich!

     I ate about half the strawberries just make sure they were "good"...it was glorius. 

    At any rate, get out there and get the first of summer's amazing produce, and consider strawberry picking, too!!



    Pina Colada Smoothie // Vegan, Gluten-Free, Refined Sugar-Free, Soy-Free, Oil-Free // Makes 1 large smoothie or 2 smaller //

    • 1 large frozen banana
    • 1 cup frozen pineapple
    • 1/4 cup coconut cream
    • 1/3-1/2 cup plant based milk or pure coconut water
    • 1-2 TB lime or lemon juice, freshly squeezed
    • Optional: Coconut Rum (I used Malibu)
    • Optional: a few leaves of mint, basil; other summer fruit like strawberries or melon

    1. Put all ingredients into a blender, and blend until smooth. Add a bit more coconut water or milk to help blend, if needed.

    2. Add a splash of rum to the mixture, or wait to do this until it is in glasses to suit preferences for rum or no rum. Garnish with a few sprigs of mint or basil, or fruit, and serve immediately. 



    Everything you'll need, minus an entire bottle of Malibu. Maybe don't put the whole bottle in...just a splash, or two...

    Throw it all in a blender, and about 1 minute later...boom! Party time. Or just smoothie time. Whatever!

    Now, get your butt outside in the sun and enjoy!! 

  • Strawberry "Milk"shake

    Yeah, I know: a recipe with quotations HAS to be suspect. But seriously, this one isn't. But what it is: vegan, gluten-free, soy-free, nut-free, refined sugar-free (only naturally occuring fruit sugars & a touch of maple syrup!), simple and delicious. No ice cream required (however, if you wanted to add a scoop or two of vanilla Luna and Larry's, that would take it to another level of awesome). 

    All you need for this is frozen ripe bananas, frozen strawberries, your favorite plant-based milk (freshly made is great for optimal creaminess, but an unsweetened pre-made milk is great, too), a simple chocolate sauce and then whipped coconut cream and cacao nibs for optional-but highly recommended-garnish. You could play around with the frozen fruit you use, but the bananas are not really optional since they are the creamy base. Raspberry and mango come to mind as other tasty alternatives for the strawberries-but please, be creative!

    I fortified mine with a heaping teaspoon of hemp hearts, since I was enjoying this as a post-run gnosh (as in, I totally inhaled an entire one by myself after a sweaty run). However, you could add your favorite plant-based protein powder, some chia sees (note: they will thicken and add some dark flecks if using black chia seeds), or just omit all of that protein nonesense entirely! Up to you. This comes together super-duper fast, and it is very likely you have all the igredients on hand. Win-win situations, on top of that fact that this is actually great for you: it is full of fruit and plant-based milk, not sugars and hard-to-digest protieins and other additives. Read: this won't make you feel like crap after you enjoy it. As much as I loved traditional milkshakes growing up, they always left me feeling a bit blah. Not anymore!! This will for sure be a staple for us this summer. It would be simple to double or triple the recipe and make these for a crowd, too. 

    The chocolate sauce can be made with a high-quality unsweetened cocoa powder, carob powder, or raw cacao powder-up to you. Sweeten with your liquid sweetened of choice (I used maple syrup), and boom: you have a simple chocolate sauce fit for topping other ice creams (banana soft serve!) or even making an iced mocha (that may be another post, soon!). Good for you, versatile and delicious...what more do you want?! You'll have a bit extra sauce left after making the milkshake, so store any extras covered in the fridge. It should last a week or so. 

    Cheers, and happy "milk" shaking!!



    Strawberry Milkshake // makes 1 large milkshake, or 2 smaller // vegan, gluten-free, refined sugar-free, nut-free, soy-free //

    Chocolate Sauce:

    • 1 TB unsweetned cocoa powder (either natural or alkalized/Dutch is fine), cacao powder or carob powder
    • 1 TB liquid sweetener, like maple syrup or agave
    • 1 TB water
    • 1/8 tsp vanilla extract
    • very small pinch salt 

    Milkshake:

    • 1 1/2 cup plant-based milk (I used homemade cashew, but use whatever suits your taste or diet)
    • 2 large ripe bananas, frozen
    • 2 cups frozen strawberries or berry/fruit of choice
    • Optional: 1 heaping TB hemp hearts for a protein kick
    • Optional: 1 or 2 soft medjool dates for additional sweetness if using tart fruit or berries
    • Optional: cacao nibs for topping (or chocolate shavings/chips)

    Coconut Whipped Cream:

    • 4 TB coconut cream
    • Optional: maple syrup or other liquid sweetener, to taste

    1. In a small bowl or jar, mix together all the chocolate sauce ingredients until smooth. Drizzle a few spoonfuls of sauce inside the glasses you will be using for a chocolate marbled look. 

    2. In another small bowl, whip the coconut cream with optional sweetner with a fork or small whisk until light and fluffy.

    3. Place all ingredients for the milkshake into a blender. Mix until smooth and creamy, adding a splash of milk if needed to blend. Pour into chocolate drizzled glasses, top with whipped coconut cream, additional chocolate sauce and cacao nibs if deisred. Enjoy immediately!



    The stuff you will need:

    Poured into a chocolate-smeared glass (totally worth the extra 30 seconds of drizzing effort!).

    Topped and drizzled, ready to enjoy. The one below is without nibs, drizzled with the carob version of the syrup, for there is a chocolate hater amongst me. 

    Straws are optional, but add some fun! They really do. I promise.

    I think you get the picture. Go and make this, guzzle it by yourself, or be generous and share. Stay cool!

  • Re-vamped Almond Milk with Coconut Oil

    Sometimes we need to take a step back, and re-evaluate our progress, intentions or goals. Short term, long term...whatever. I am the type of person that likes habit...I like processes that stay (relatively) the same, and I don't like chaos. I hate messes (but I can make a pretty mean one in 10 seconds flat)...and I like to make lists. However, I am late for pretty much everything, forget what is on my list unless it is right in front of my face at all times, and get bored quickly. Really, I am a mess most of the times, and I really don't mean to upset or offend people with my craziness. Anyways-I was running last Monday evening, and noticed that my right knee started to hurt. About a month ago, a similar pain showed up. Well, to be honest, I think I had this coming. I have been on and off with my strength training, and its safe to say I have officially turned into a cardio junkie. Stuck in a routine, a rut...a habit. But what better of a time than spring to get back to the lifting and strength training routine? My goal is 3x's a week, and I think I can live with that in exchange for some healthy muscle mass again. I am going on two-weeks strong! And I may order some kettlebells...any thoughts on those? 

    I can live with that plan...I have determination to stick to it now that I see how I have sabotaged my running goals with...running...ha! But what I can't live with? Trying to figure out how a DSC will tell me all about the proteins in my caramel. But alas, I'll need to figure that out...since grad school and all that jazz...Balance, I am continually seeking it!

    Enter: my re-vamped almond milk recipe (conveniently just in time for iced coffee and tea season). 

    Not going to lie, it really was a good idea to add the coconut oil a few weeks back. I was baking and making almond milk simultaneously, saw the melted oil, and bam. The few added teaspoons lended a creamy factor, silky mouthfeel and also helped de-foam the almond milk. I also noticed that the almond milk settled less while sitting in the fridge. Good stuff all around. And, coconut oil is great for you. I don't think I need to go on and on about that here, but really-do check out the amazing properties of coconut oil. It is rich in medium chain triglyercides (MCT's), which are food rockstars. I always use organic, virgin coconut oil. Don't like coconut? Well, try it again here. You can't taste it in this almond milk, I promise. I think the 1 cup to 1-1 1/2 teaspoon ratio is pretty good, and the heat of the blending will help melt room-temp coconut oil, so no need to liquify. A tasty way to get healthy fats into your diet? Sounds awesome to me. 

    Feel free to sweeten naturally with a few soft dates (or simply soak those rock-hard ones you know you have lingering in your pantry or fridge...), or use a TB or two of you favorite natural sweetener (maple syrup, agave and honey). Coconut sugar and sucanant work in a pinch, too. Or, just leave this stuff plain without any added sugar-your call. I hear blending in a whole vanilla bean is mighty delicious. And I won't get upset if you add a TB or two of your favorite cocoa powder (or even raw cacao powder!), just keep in mind that you may have to compensate for the cocoa's bitterness with a touch more sweetener-taste and adjust as you see fit. 

    Notes: this recipe also works beautifully with cashews. Simply substitute 1 cup of cashews for the almonds, and proceed with the recipe as written. The almond pulp can be used in a variety of ways, and even frozen for prolonged use. Granola, baking, oatmeal...a simple search, and you'll find a myriad of wonderful blogs and recipes that describe how to use it! 

    My nutmilk bag is from Zimtal. I purchased it on Amazon, and I am so glad I did! I highly recommend it (that is totally my own opinion, too). After 1 year of use (and making at least 20-30 batches of plant-based milks), it has held up very well. Just be sure to thoroughly clean with soap, rinse well with water, and dry completely before storing. It can also be used for straining juices, and sprouting. So much fun with one bag! Yeehaw! I have read that using cheesecloth over a fine-mesh strainer can also work, but I haven't tried it..so I can't attest to that method.  



    Coconut Oil Almond Milk // makes 4 cups //vegan; gluten-free; refined sugar-free; sugar-free option; soy-free; paleo//

    • 1 cup raw almonds
    • 3-4 cups filtered water (use less for a more creamy milk; I like 3 1/2 cups)
    • 1/2-1 tsp sea salt 
    • 1 1/2 tsp coconut oil

    optional:

    • 1-4 tsp liquid sweetener or choice, or 2-4 soft or soaked firm dates
    • 1/8-1/4 tsp cinnamon
    • 1 tsp vanilla or 1 vanilla bean
    • 1-2 TB unsweetend cocoa powder or raw cacao powder

    1. Soak the almonds in filtered water for up to 12 hours, 4 hours at a minimum. You can also soak the dates if they are firm.

    2. Rinse almonds, then add to a blender with the 3 to 4 cups filtered water, and remaining ingredients. Blend (for conventional blenders, this may take 2-3 minutes...patience is key and rewarded!). Pour contents through a nutmilk bag (or I hear cheesecloth over a fine mesh strainer can work too, but I haven't tried it). Taste, adjust sweetness, salt, vanilla, and cinnamon if desired.

    3. Rinse nutmilk bag, placing almond pulp into a bowl or container, and return the almond milk to the blender. Blend to incorporate any added optional ingredients. Pour contents through the nutmilk bag for a final strain. Store the milk in a glass container with a tight-fitting lid. You'll need to shake it a bit before using, as it will settle. Use in recipes that call for milk, or enjoy plain with ice, blended in smoothies, or with your favorite hot or iced tea and coffee. Be sure to enjoy within 3-4 days, and store in the fridge. 



    Everything you'll need, minus nutmilk bag, blender, storage jar optional add-ins above.

    The almonds after soaking for ~4 hours (ps: thses make for a great snack too, since soaking almonds makes it easier for our bodies to get nutrients and such from these guys)

    The finished product + some that wouldn't fit into the jar. So, cinnamon + ice cube seemed like a good idea.

    And thats a wrap! Enjoy in your favorite beverages (maybe not a gin and tonic, ok?), dunk your favorite cookies in it, or just drink it plain. Also, don't inhale cinnamon chunks off the top...

  • Smoothie Guide V1.0

    Ok, so it has been busy in my world! After recovering from a cold, I have been struck with the spring-cleaning bug! I have also been on the search for lighter recipes, refreshing drinks and produce...I can't wait for spring! Our first CSA box comes in April, and yes, I did a dance last night in our kitchen when I realized this awesome fact!!

    What else does spring mean? Running outside, and training for races! I will be running the Crazylegs Classic 8K in April, and the Madison Half Marathon in May. I have my goals...one of them being roping my best friend into running the half with me! I have also set a 2:00 goal for this half. How will I accomplish that? Well, eating nourishing and healthy foods of course! And maybe a bit of running, speed training, and hills. Hills for Health I like to say...or repeat to myself mid run-up Bascom hill!

    Smoothies can be overwhelming. So many options...so many weird seeds...nut butters? Powders? Kale? Spinach? Beets?? Protein powders? Really, the question is what you CAN'T throw into a blender, and call a smoothie. To help a friend who is embarking on the smoothie quest for the first time, I put together a guide. It includes four of my go-to smoothies, along with a lot of other information I have gathered over the past year. I won't bother with all those details here, but I WILL go over my 4 go-to concoctions. Now, don't get me wrong, sometimes I do go crazy and throw random fruits and vegetables in my blender and hope for the best. But, it is nice to have those fail-safe recipes for when you're just not feeling creative...or crazy. And heck, you may even impress yourself with some beautiful and delicious concoctions!!

    So here they are...in all their glory-my 4 smoothies that never fail me, and a few notes for good measure:

    • I almost always add 1 TB of chia seed OR flax seed, and 1 TB of hemp seeds to all my smoothies. I do this for healthy fats (hemp has a perfect ratio of omega 3:6), fiber, protein, and a extended feeling of "fullness". Hemp seeds have ~3g protein/TB, so are a great option for protein boosts. They also boast complete proteins-hooray!! You can also boost protein by adding a scoop of plant-based, unsweetened protein powder of choice (I don't use these, so can't give recommendations! I hear Sunwarrior and Vega are great).
    • I use ripe bananas that have a few spots since I like mine to be fairly sweet. I use either fresh or frozen. Buying in bulk and freezing is a great way to stock-up and save time. Use less-ripe bananas for less banana flavor and sweetness. Don't like bananas? Substitute a few soft dates in their place, just take note that the smoothie yield will be less and may be a bit sweeter.
    • I always use unsweetened milks, or pure coconut water. Plain water will work in a pinch, too!
    • If a sweeter smoothie is desired, simply add in 1 or 2 fresh, soft dates (usually found in the produce or refrigerated area). I usually use the Medjool variety since they are readily available. Dates are loaded with fructose, fiber and other beneficial nutrients, so are the healthy way to boost sweetness.
    • I almost always add a squeeze of citrus: lemon, lime, orange, grapefruit...the vitamin C helps the absorption (via a reduction reaction) of non-heme iron found in leafy greens, and also brightens flavors. Added bonus: vitamin C helps inhibit that pesky enzyme that causes fruits and vegetables to brown (polyphenol oxidase).
    • Freezing greens is a great option, too. See HERE for a great guide.
    • I do not add any sugars or use any sweetened plant-based milks, rather I rely on the natural sugars present in fruits. Add a date or two if you want a sweeter smoothie.
    • These are all gluten-free, added sugar-free, paleo-friendly, and can be soy-free by using a non-soy plant milk. Nut-free smoothies can be made by substitutuing sunflower seed butter for any nut-butters and using a non nut-based plant milk. 
    • You can make smoothies the night before, or prep up to adding frozen ingredients for a speedy smoothie making process. Simply make it, and pour into a glass or jar with lid. Shake before enjoying.
    • Add any "enhancers" of choice, like maca powder, fresh ginger, fresh tumeric, spirulina, wheat grass powder, etc..as you desire. I ilke to start with 1 tsp of these ingredients, a work up from there.
    • You can pre-portion all your smoothie ingredients, save liquids, into plastic bags or jars with lids (like mason jars) and store in the freezer for super-speedy smoothie making. Simply dump the prepped ingredients in blender, add liquids and blend.
    • I always use glass jars or glasses for smoothies. The acidic ingredients can leech chemicals if allowed to sit in plastic. Mason jars are cheap and sanitary. Yes, a touch hipster, but indeed very functional too. It will make your grandma proud, too (or angry if you steal her canning supplies...don't do that). 
    • Finally, once you get the hang of it, you don't need to measure for perfection! Just estimate it for less dishes and smoothie-making confidence. You CAN do it!!

    For all the recipes, simply add all ingredients to blender and blend. All recipes yield 1 12-16oz smoothie. If you are using a low-powered blender, I find that blending the greens with any nuts/seeds and the liquids FIRST, then adding remaining ingredients after gives smoothest results, especially with hearty greens like kale. 



    Smoothie #1: Kale-Blueberry

    This smoothie is a beautuiful shade of purple, and the berries help mask the strong flavor of kale or other greens you add. This smoothie is great with spinach, and may be a better option for lower-powered blenders.

    • 1 cup plant-based milk of choice, coconut water or water
    • 1 TB flax or chia
    • 1 TB hemp
    • Squeeze of citrus
    • 1 cup (about 3 leaves) kale 
    • 1 cup blueberries, fresh or frozen, or other berry of choice
    • 1 banana
    • Optional: 1 TB coconut cream, 1 tsp maca powder
    • a few ice cubes 

    All the ingredients, and the finished smoothie. Note: I only included 1/2 cup of frozen blueb's in this smoothie since I was running low on dishes...ha.


    Smoothie #2: Green Machine

    This was my first go-to green creation! It is summery, and adding a TB of coconut cream gives it a tropical feel. Making this one with coconut water is extra-awesome. Adding fresh ginger makes it a spicy tropical treat!

    • 1 cup plant-based milk of choice, coconut water or water
    • 1 TB flax or chia
    • 1 TB hemp
    • squeeze of citrus
    • 1 to 2 cups cup kale or spinach
    • 1/2 cup pineapple, fresh or frozen
    • 1 banana
    • Optional: fresh ginger, 1 tsp maca powder, 1 TB coconut cream
    • a few ice cubes

    Everything you'll need, and the finished smoothie (hemp seeds not included):


    Smoothie #3: Just Beet It

    You can't "beet" the color of this one if you use red beets! Golden beets also work, and have a more delicate, less earthy flavor. Start with 1/2 cup beet, and go up from there once accustomed to the flavor of the beets. Roasting the beets prior to blending for conventional blenders is recommended, otherwise the smoothie will be quite thick and fiberous (but still tasty!). Beet roasting is very simple: wrap washed beets in tin foil, and roast at 400F until a knife is easily insterted (45-90 minutes depending on size of beets). Cool, and then peel skins away with your fingers-they will come right off! Chop into small cubes, and store in fridge for up to 5 days, or freezer for up to 2 months. You may be able to find pre-roasted beets, just be sure the only ingredient is beets and no seasoning or vinegar!!

    • 1 cup plant-based milk of choice, coconut water or water
    • 1 TB flax or chia
    • 1 TB hemp
    • squeeze of citrus
    • 1/2 cup red or golden beet
    • 1/2 cup frozen raspberries, cherries or strawberries
    • 1 banana
    • optional: 1 TB coconut cream
    • a few ice cubes 

    The beets! So pretty...just don't wear a white shirt when peeling them...


    Smoothie #4: Plant Protein Power

    This smoothie is loaded with protein: the nut (or seed) butter, hemp seed and (if using) soy milk (if using) all combine to give you a smoothie loaded with plant-based nutrition. Each TB of hemp packs in 3g of complete protein, so add in an extra TB if you want more. Be sure to only use nut and seed butters that have simple ingredient lists-only the nut or seed, plus sea salt if desired, should be in the product. Drink this before or after a workout, or even for a treat. Adding an optional date or two, a TB of unsweetened cocoa or carob powder makes it super delicous-and perfect hot weather pick-me-up alternative to a shake or "frosty"! Add a teaspoon of the powerful cruciferous maca powder, and you'll want to fly to your next task or workout!

    • 1 cup plant-based milk of choice, using soy for extra protein
    • 1 TB flax or chia
    • 1 TB hemp
    • 1-2 heaped TB nut or seed butter, like peanut butter or sunflower seed butter
    • generous pinch cinnamon (I like a lot, so add 1/2 tsp)
    • 1 banana
    • optional: 1 TB carob or cocoa powder, 1 or 2 soft dates, 1 tsp maca powder
    • a few ice cubes

    The hemp seeds, cinnamon and maca powder:

    The finished smoothie, in the sunshine...so perfect for a warm spring day!So there you have it! If you have a blender and a few ingredients, you are only a few moments away from a delicious, noursihing and satisfying breakfast, meal replacer in a pinch, snack or pre/post-workout drink! No excuses here-and just in time for spring. Get on the smoothie train now!