'Sweet Tang' Smoothie

Sweet pineapple, tangy plum and chia seeds make for a smoothie that will give you plenty of extended energy that tastes great any time of day. It's a 'Sweet Tang' Smoothie.

 Chia seeds are not just for the 'chia pet' that I remember growing up with, in fact, they are a 'superfood'. They contain omega-3 oil (a great source for vegans), its protein is complete to raise your energy levels and they expand with liquids to keep you feeling fuller longer. It contains a lot of nutrition in a little package. A serving (two Tbsp) of chia seeds has 60 calories, 5 grams of fiber, 3 grams of protein and 4 grams of healthy fat. They have no flavor and are so little you really can't tell they're there. They are a staple in my kitchen these days. Great To sprinkle on salads, fruit dishes, add to smoothies, cereal...all kinds of places to sneak these in!

'Sweet Tang' Smoothie

Ingredients

• 6 plums
• 1/2 cup fresh pineapple chunks
• 1 cup coconut water
• 2 tablespoon chia seeds

Directions

1. Wash and remove seeds from plums. 
2. Place all ingredients in blender and blend to desired smoothness. 

* Makes approximately 24 oz., a glass and a half, which was a serving for me.

* To make this a 'Fiber Blast Smoothie' add an extra serving of chia seeds. You can also replace the coconut water with other water if like.

Enjoy !

Farmer's Market Salad w/ Marina'raw' Sauce

 A trip to the farmer's market is always a good day ! I have access to the best tasting corn this season and am incorporating it into whatever I can. It is so sweet, I eat it raw right of the cob. I am not kidding it is that good! Tonight I included it in this wonderful salad that I topped with a raw marinara sauce. This sauce is very versatile, you can use it to top raw 'noodles' such as butternut or zucchini, or you can use it like I did to top a variety of salads. 

My Farmer's Market Salad Included

spinach, 5 oz

pea shoots, handful

corn off the cob, 2 ears

zucchini, 1/2 small

red bell pepper, 1/2

avocado, whole
dash of himalayan salt & cracked pepper 

Use a much as you want of each veggie or add/subtract whatever you wish !

This was for myself alone. :)

Now on to the marina'raw' sauce....

Marina'raw' Sauce

4 roma tomatoes

small handful of grape tomatoes, optional

1/2 cup sun-dried tomatoes

1 tbsp garlic powder

2 tbsp shallot

1/2 cup cilantro

1/2 tsp himalayan salt

 Directions

Put all ingredients into a food processor, or blender, and blend on high until mixture is fairly smooth. You can  leave it a little chunky too. 

• • •

This is a great recipe to play with and come up some different variations. This will serve two/three generously. Also, the cherry tomatoes I added at the end, they are so sweet and I thought it may be a nice add, and it was. 

May you always be healthy and well. Enjoy !

Note: I started out with the intention of this salad being fat free but I couldn't resist the avocado. So omit the avocado for a fat free meal. :)

Skillet Gardener's Pie

This is not the type of meal I typically eat but was craving something savory with that old home style feel. When I came across this recipe for a vegan version of Shepard's Pie using kidney beans as the main protein, I was off to pick up the few ingredients I needed. This is comfort food that I really get into. I love potatoes in all forms, they go so well with all vegetables. In this dish, I added a few extra veggies then the recipe called for. For one, I had some asparagus that I needed to use up. And the other was corn since it's in season and full of wonderful flavor and light color, it's a nice compliment. This dish hit the spot. Looking forward to the left overs, I imagine they will be even better. 

Skillet Shepard's Pie

• Ingredients
• 
  
• For the mashed potatoes 
• 2 pounds Yukon gold or red potatoes (I used gold)
• 1/2 cuunsweetened almond milk
• 2 tablespoons olive oil
• mineral salt and pepper to taste

• Fillng
• 1 large onion, chopped
• 2 cloves garlic, minced
• 2 large carrots, sliced
• 2 stalks celery, sliced
• 8 ounces mushrooms, sliced
• 1 cup asparagus, sliced in 1" pieces
• 1/2 cup green beans, cut in 1″ pieces
• 1 corn off the cob
• 2 cups baby spinach leaves, packed
• 1 can (15oz) kidney beans, drained and rinsed
• 1 1/2 cups vegetable broth
• 1 tbsp tamari, soy sauce or coconut aminos
• 1 1/2 teaspoons thyme
• 2 teaspoons fresh rosemary, minced (or 1 tsp. dried)
• 1/4 teaspoon sage
• 1 tablespoon cornstarch...add more as needed
• 2 tablespoons water (or veg. broth)
• extra rosemary or thyme for garnish
• mineral salt & pepper to taste

Cut potatoes into 1 inch cubes. Add potatoes to a large pot and cover with water. (I added a few springs of thyme to the water.) Bring to a boil and simmer until potatoes are tender, about 15 minutes. Drain potatoes, add milk and oil, mash and stir until desired consistency. Add salt and freshly ground pepper to taste and set aside in a warm place.

While the potatoes are cooking, start the filling. In a skillet, heat oil over medium-high, add onions and saute for 5 minutes. Add garlic, carrots, celery and mushrooms, sauté for 3 more minutes.

Turn heat to medium, add the vegetable broth, tamari, kidney beans, green beans, corn, asparagus and herbs, simmer for 10 to 15 minutes, until all vegetables are tender. Season with salt and pepper to taste. There should still be some liquid in the pan, but if it has become too dry, add a little of the potato-cooking water. Add the spinach and stir until it wilts.

In a small bowl, mix the corn starch with water until smooth, add to the pan. Cook, stirring, until mixture has thickened.

Spoon the potatoes evenly over the top of the filling and sprinkle with chopped rosemary. If potatoes have cooled, put the skillet under the broiler for a minute or two. Serve immediately while hot.

Notes:

I usually just fill my bowl with the veggies and top with the potatoes and rosemary, salt & pepper. Seems simpler to me for this party of one.

Enjoy !

P.S., This would serve six as the original recipe says, I had tons of left overs even though I ate alot. At least I'm set for a few meals. :) 

Source: Fat Free Vegan Kitchen 'Skillet Gardener's Pie'

ROASTED FENNEL & POTATO SOUP

I have made this soup a couple times now. It's really wonderful! If you're one of those who enjoy warm, velvety soups, this is perfect for you. And if your a mashed potato lover, this soup is definitely for you! The fennel gives such a nice flavor. I've always loved the look of fennel with its frilly fronds, so delicate. If you've never cut fennel before take a look at this guide: How To Chop Fennel. This soup is great all year around and especially for the winter holiday menus. It makes for a great starter soup to your holiday celebrations that aren't adorned with mashed potatoes. I'm also contemplating turning this into a mashed potato dish using less liquids. This is a keeper for sure and I know you'll agree! Recipe adapted from the ladies at PPK.

Very few ingredients go into this soup. Once vegetables are roasted, add them with your liquids and blend. Your home will smell wonderful and your taste buds and tummy will be happy!

ROASTED FENNEL & POTATO SOUP

Ingredients 

• 2 lbs yukon gold potatoes, cut into 1 inch chunks 
• 2 large or 3 small fennel bulbs, sliced into 1 inch slices (reserve some fronds for garnish)
• 1 medium onion, peeled and cut into 1/2 inch slices
• 2 tablespoons olive oil
• mineral salt & fresh cracked pepper, to taste
• 2 cups water or vegetable broth
• 2 cups unsweetened almond milk

Preheat oven to 425 degrees F.

Roast: Using two large rimmed baking sheets lined with parchment paper or silpat, place potatoes on one, and fennel & onion on the other. Add a light drizzle of oil to each sheet and toss vegetables until evenly coated, spread evenly on the sheet. Add a sprinkle of salt & pepper over top. Place in oven on separate racks and cook for 30 minutes or so, tossing half way through and rotating sheets as needed. Potatoes should be fork tender. Reserve a few fennel pieces for garnish if you like.

Puree: In a large pot, add water/broth and milk. Add vegetables and using an immersion blender, puree until desired consistency, add more liquids as needed. You may like your soup a little chunky or smooth. You may also use a blender/food processor to puree the soup (this method may take two batches to complete). Taste for flavor adding more salt & pepper as needed.

Warm: Bring the pot to the stove and heat soup over medium low until warmed through.

Serve: Fill individual bowls and top with reserved fennel and fresh cracked pepper. Pairs well with crusty bread of choice. 

Serves 4 - 6.

Notes:

I didn't peel my potatoes. I happen to like the fiber and chunkiness it adds to the soup. If you're looking to make this super velvety, I would suggest peeling the potatoes before roasting.

A quick guide to cutting fennel: How To Chop Fennel

The smaller you chop the vegetables the quicker they will cook and vice versa.

A way to measure the potatoes: I always use about 1 medium potato per serving or person. This soup serves 4 - 6, so I suggest always using the highest serving size to accommodate....six potatoes. This is also a good guide for when making mashed potatoes, at least 1 medium sized potato per person.