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Essential Vegan Foods To Bring While Traveling

June 6 2016 Vegetarian Times 

Essential Vegan Foods To Bring While Traveling We asked best-selling cookbook author and passionate vegan chef Julie Morris to give us her best tips for traveling as a vegan. Were thrilled to partner with Julie on our exciting new online course, Go Vegan! 30 Days to a Plant-Based Lifestyle. This intensive, interactive course features vegan cooking skills, tips on getting proper nutrition and thriving on a vegan lifestyle, and more than 70 recipes for a vegan meal plan to get you started. Check it out now. TWV, or Traveling While Vegan, may not be a trending hashtag acronym yet, but at the rate of increasing popularity of a vegan diet, its only a matter of time before its a well-known term! Its a situation I understand well. I travel a good bit for my job, and remember the anxiety I faced during my early days as a vegan when it came time to hit the road. Although enjoying a vegan diet has always been easy within the security of my own kitchen, a different city (or country) doesnt always offer the same safety net of healthy plant-based options. Dont get me wrong -- theres a surprising amount of vegan food in the world to enjoy (hint: most of the time its not called vegan food, its just food ... that happens to be vegan!), but for the occasions when time or patience runs out, I rely on a few things that Ive actually brought with me. Packing a light, pared-down kit of key vegan foods while traveling can make all the difference in how you feel on a trip: You wont have to compromise your energy, health, or values. Over the years Ive refined my kit into a system that covers all the fundamental vegan bases in a hyper-condensed form.  So the next time you pack a suitcase, you consider bringing a small supply of these Plan B essential vegan foods: Energy Bars: As a condensed mini-meal, an energy bar can feel like its truly saving the day. Look for varieties that contain as many natural ingredients as possible, or for best results (and significant financial savings), make your own! Homemade energy bars are surprisingly easy to create using a food processor, and can be cut into bars and wrapped in plastic or parchment for single servings. Pack one for each day. Something Green: Fresh green foods are a foundation of any healthy diet, but can be surprisingly difficult to find when traveling to a new city. This is where green powders or tablets can be your best energizing friend! Made out of freeze-dried nutritious greens, such as kale, broccoli, wheatgrass, or spirulina, these superfoods are hyper-concentrated (a little goes a long way). You can bring spirulina tablets (a few for each day), or single-serve packets of your favorite green powder blend to add to a bottle of water. Something Protein: While its getting easier to find great-tasting vegan meals, not every restaurant offers a good nutritional balance. Traveling with vegan protein can help satisfy cravings and allow you to be more relaxed with other meals (bonus points if it includes vitamin B12). Bring a stash of vegan protein powder that you can shake inside of a water bottle for a quick smoothie. Or just make sure the energy bars you choose are high in protein - look for 10 grams or above. Crackers & Almond Butter: While its easy to grab the sweet stuff, packing a little something savory is good for both your taste buds and your health! A box of crackers can help satisfy an unruly stomach, while a little bit of nut butter makes this snack more nutritionally balanced with healthy fats and easy-to-digest protein. Look for crackers that are made of nutrient-dense whole grains and seeds (they will be the most satisfying), as well as single-serve pouches of nut butter that are perfect for packing. A Treat: TWV is an enjoyable and easy experience 99% of the time. On the rare occasion that its not quite as epic from a delicious standpoint (hello, airplane food), having a treat you can look forward to can be a complete game-changer in your mood! Keep a small stash of one of your favorite treats, such as a go-to chocolate bar, a bag of fruit gummies, or homemade cookies. This little pick-me-up is a great reward for sticking to your values.

Wheatgrass for Healthy Living

May 26 2016 VegKitchen 

Wheatgrass for Healthy Living Ancient civilizations and communities were always fascinated with their continued search for wonder plants and medicinal herbs. Wheatgrass is one such extract which in its natural form, is found to be extremely beneficial for human health and vitality. Not just for its health benefits, wheatgrass in the recent times has largely been advocated for holistic well being.

How to Take Avocados to the Next (Vegan Superfood) Level

May 9 2016 Vegetarian Times 

How to Take Avocados to the Next (Vegan Superfood) Level Obsessed. Thats usually what follows avocados in the say the first word that comes to mind game. And I hear you: avocados are pretty awesome. Theyre also having a moment. In a time where the idea of fat has finally moved beyond being an admonished food group and onto a proudly promoted part of a healthy diet, avocado has quickly risen as a superstar, easily ranked amongst the worlds healthiest foods. Even better, avocado is delicious and highly versatile (as Im sure I dont need to convince you). Lets look at some of the ways you can boost your favorite avocado applications even further with the addition of superfoods. Avocado Toast | One look at any food-oriented Instagram feed, and youll quickly notice avocado toast is a serious thing. But why stop at just avocado? Try boosting your favorite toast with a sprinkle of hemp seeds and chia seeds for extra protein. You can also add microgreens and crumbled seaweed like nori for additional minerals and protective antioxidants. Avocado Smoothies | So, youve discovered that a chunk of avocado in a smoothie makes it unbelievably creamy, have you? What you may not know is there are certain superfoods that go exceedingly well with this type of smooth base ... in particular cacao (think chocolate pudding) and acai ( like the creamiest acai bowl youve ever had). Add either - or both - of these superfoods into your next smoothie with an avocado base and enjoy a truly deluxe superfood drink! Avocado Dips | Avocados most famous use is perhaps as a dip, in particular guacamole. The strong flavors of this easy-to-make recipe are more than just delicious - theyre a great place to tuck in other superfoods unnoticed which boost and balance nutrition, yet dont really contribute to the overall taste. Since avocado dips are already expectedly green, my favorite additions are green powders, like wheatgrass, which add the power of a big serving of leafy green vegetables in a motivatingly innocuous form. Just mix in a small scoop into your next dip and prepare to be amazed at how little you notice this uber-healthy addition. Avocado Desserts | You can use avocado in all kinds of desserts - from ice creams to baked goods - where it functions like a creamy fat (and a great butter replacement, I might add). To help mask avocados taste in this application, I like to use superfoods like maca and cacao together to create a very rich malty flavor thats extremely harmonious to the fresh richness of avocado. Plus, combining these foods together creates a seriously energizing dessert, the most nutritious of ways! Whats your favorite way to eat avocados, and how do you plan on boosting it with superfoods?

Beet, Raspberry and Vanilla Smoothie Bowl

November 13 2015 My New Roots 

Beet, Raspberry and Vanilla Smoothie Bowl Hey buddy, hows your blood doing these days? Is it healthy and flowing? Full of oxygen and freshly-made red blood cells? Have you ever even thought about this?! The answer is, not likely. And that is nothing to be ashamed about. We are never really taught to think about our blood, how to nourish and take care of it, how to tell if something is missing. When I studied Traditional Chinese Medicine (TCM) I learned about blood building, a term to describe nourishing the body with the nutrients required for ample and healthy blood. For some reason, I took a particular interest in this field, and have been a passionate blood builder of my own ever since. If this sounds dorky (it is) and a little confusing, think of your blood almost like a muscle. We are more familiar with the idea of muscle building, in that our muscles require specific macro and micro nutrients to grow and thrive. Same as blood. Pretty simple, except you cant do it at the gym – you gotta get in the kitchen.  The role of blood in our body is to transport nutrients, oxygen, immune cells, and hormones, along with removing toxins and waste, and disperse heat. The components that make up our blood are used and disposed of extremely quickly, so there is a high cell turnover, which also means high nutritional requirements. Iron, folic acid, vitamin B-12, and protein are the major building blocks of blood. All of these things work synergistically to make your blood as potent and healthy as possible. Besides folic acid, you can see from the list that most of these nutrients are found abundantly in animal foods, but not so abundantly in the wonderful plant kingdom. So how do vegetarians build blood anyway? First and foremost eating a wide variety of fruits, veggies, legumes, whole grains, nuts, seeds, and superfoods is a good place to start. Hey wait! That sounds like a balanced diet. So if youre already there, great. If youre just starting out, your blood is about to get real strong. More specifically, the best blood building foods are the darkest of dark leafy greens and their powders, such as spinach, kale, beet greens, wheatgrass, barley grass, spirulina and chlorella, and deeply pigmented red foods such as beets, cherries, raspberries, goji berries, raisins, kidney beans, adzuki beans, and blackstrap molasses. I also find that drinking a cup of nettle tea every day, which contains high amounts of iron, is really effective in helping to tone the blood. This smoothie bowl is a one tasty blood builder. Its got a solid dose of greens (think iron, folic acid, and protein) from the spinach and wheatgrass, with beet, raspberry and prunes (lots of deep, dark, iron-rich goody goodies!) plus lemon for a vitamin C boost – since we cant absorb iron from plants unless we have a little help from vitamin C.  Although you may think that putting raw beetroot in a smoothie is a little odd, I was shocked at how utterly DELICIOUS the combination was with the raspberry. Its altogether earthy, sweet and tart, with a divine vanilla kiss that makes me swoon. Plus can we talk about the colour?! I can practically feel it feeding my blood with all of those juicy pigments and nutrients. Gosh. Isnt life grand? Smoothie bowls are a divine invention because you can eat them with a spoon, and you can top the heck out of them for a real meal situation. Although Im sure its just a psychological thing,  I sometimes feel a bit under-fed after a smoothie in a glass. Plus I like chewing a lot, and chewing a beverage can sometimes be boring without some chunks involved. Dont you agree? Ive topped mine here with raspberries, pomegranate, sea buckthorn, bee pollen and almond butter, but get creative with this on your own! Ive listed some other topping ideas in the recipe. And I will also say that taking just one extra minute to decorate your bowl delivers major self-love points and satisfies the creative genius in us all. There are no wrong answers or unattractive smoothie bowls! Go wild, you strong-blooded creature, you!     Print recipe     The Blood Building Beetroot, Raspberry and Vanilla Smoothie Bowl Serves 1 Ingredients: 1 small beet, peeled and chopped 1 cup raspberries, fresh or frozen (I use frozen) 2 cups packed /­­ 45g spinach 3 prunes, soaked in 1/­­2 cup /­­ 125ml water small wedge organic lemon (including the peel!) 1-2 scoops protein powder (I use sprouted brown rice or pumpkin seed protein powders) 1-2 tsp. wheatgrass powder (or spirulina /­­ chlorella) a generous pinch ground vanilla powder (or 1 tsp. vanilla extract) 1/­­2 cup water or milk of choice Toppings pictured: frozen raspberries pomegranate seeds sea buckthorn berries bee pollen raw almond butter Other topping ideas: sliced fresh fruit fresh berries hemp seeds toasted nuts and /­­ or seeds chia unsweetened coconut granola cacao nibs goji berries Directions: 1. Soak prunes overnight in water, or for a minimum of one hour. 2. Pour the soaked prunes and their liquid into a blender. Add all remaining ingredients and blend on high until completely smooth (if you do not have a high-speed blender, this may take a minute or so). Taste and adjust sweetness /­­ vanilla /­­ lemon as desired. 3. Pour contents into a glass or bowl and garnish with desired toppings. Enjoy!   I hope you guys are fired up to build your blood now. Happily, it involves eating and not donning spandex and running on a treadmill. Although, that is important too. The running part. The spandex I’ll pass on, thank you. Cheers to your blood, Sarah B. Show me your smoothies on Instagram! #MNRbeetsmoothie  

5 Juicing Mistakes Everyone Must Avoid

May 1 2015 VegKitchen 

5 Juicing Mistakes Everyone Must AvoidContributed by Garrick Dee Tan, from Juicing with G. Juicing can be very beneficial to your health when done right. But when done wrong, the results can have the opposite effect from what you want to achieve. Instead of losing weight, you can gain weight, and in some cases it can be life threatening (Ill explain this in a bit). So before you drop that first celery into a juicer, read this article carefully so that you maximize every ounce of juice you drink and dont waste money on stuff you dont need. Mistake 1: Randomly adding stuff in without considering how it would taste Number one reason why I juice is to improve on my health but that doesnt mean I cant enjoy it right? I wont be juicing as long as I have been if I wasnt enjoying it in the first place. For my wife thats the number one priority. When you randomly mix in vegetables and fruit dont mix well together, thats a recipe for disaster. It could result in a puke-inducing concoction even your dog will not drink. I did that once when I juiced orange (with the skin on) and mustard greens. Want to know how it tasted like? Imagine drinking liquid wasabi, thats how bad it was. Some ingredients just dont fit together. To avoid this youll have to know the basics of making a proper juice that balances the right amount of vegetables and fruit that maximizes nutritional benefit and minimizes fructose content. Mistake 2: Adding too much fruit This in my opinion is the biggest mistake people make. People fail to realize that when you remove the fiber from fruit, fructose gets absorbed by the bloodstream without getting digested in your gut. Fiber actually slows down fructose absorption so that the liver does not get overwhelmed. While fructose from fruit isnt as bad as corn syrup or soda, it is still fructose and our body does not need too much of it to function. What our body needs for energy is glucose and it gets metabolized by almost every cell in the body. Fructose on the other hand isnt, the only organ in the body that breaks it down is the liver and when a flood of fructose comes in (for instance drinking soft drinks or fruit laden juice) the liver gets overwhelmed. A byproduct of this process is triglyceride, one form of fat, uric acid and free radicals. Over consumption of fructose has been linked to obesity and diabetes to name a few. To minimize fructose content in your juices, minimize the amount of fruit you put in it, just put enough to make it palatable. The most Ill put in is one or two apples combined with half a lemon (which doesnt have too much fructose at all). Sometimes I would combine strawberries with apple. In some instances Id blend the strawberries because it does not juice well in a slow juicer and then mix in the apple + leafy greens + cucumber juice afterwards. Mistake 3: Juicing the same thing over and over again One way to improve your health is eating a lot of vegetables, particularly the cruciferous family that includes cauliflower, spinach, and cabbage to name a few. This vegetable family is rich in nutrients and antioxidants, it is also rich in a toxin called goitrogens that can hamper the function of the thyroid gland and cause the condition called goiter. Vegetables like spinach and cauliflower contain a toxin called oxalates that can cause or worsen kidney stones. These toxins is reduced when you cook them but eating or in this case drinking them raw puts you at risk if you drink the same thing over and over every day. One way to avoid this is to alternate the ingredients you put in your juicer. For example, juice a celery on Monday, then spinach on Tuesday, then wheatgrass on Wednesday and so on. Mistake 4: Thinking that it is a replacement for solid food When people look to lose weight, they look for shortcuts to achieve results. Thats why juice fasts are a hit but not many people realize that there is a risk in doing so. While theyll lose weight, it is not sustainable because you deprive your body of nutrients found only in solid food. Also when you do an extended juice fast (you only drink juice and not eat solids), your hunger pangs get worst because of the nutrient deprivation and youll end up eating more than what your body needs. This results in massive weight gain. There are success stories of people doing extreme juice fasts, the most famous arguably is Joe Cross, the man behind Fat, Sick and Nearly dead. But a more sustainable approach in losing weight and getting healthy would be completely changing your diet and incorporating juicing into your lifestyle like what Neil Martin did. The results are inspiring - he lost 75 pounds and no longer suffers symptoms of asthma and IBS. The latter is more sustainable because you dont need to go through extended periods without solid food but you still lose weight and get healthy because of the lifestyle change. Mistake 5: Buying a juice just because the guy in the infomercial says its good If youre serious with juicing then investing in a good juicer is a must but choosing one can be tough because there are different choices and the terminologies honestly are confusing. Before buying the first juicer in an infomercial you have to identify your needs and preferences - the type of produce youll juice, spare time, space available and budget. Once you identify those variables, you can narrow down options and make the proper choice. People who have time constraints and dont mind a noisy machine would be better off with a centrifugal juicer because it extracts juice in seconds and prep time is minimized because of the large feed chute. For folks who like to have their leafy green juice, a horizontal slow juicer would be an ideal choice because of the way it is designed it extracts a lot from leafy green vegetables. It wont be as fast as a centrifugal juicer but since it has few moving parts, it will be easy to clean.

Goji Tea with Baobab and a Giveaway

October 22 2014 Golubka Kitchen 

Goji Tea with Baobab and a Giveaway I’m back from a very inspiring trip to Italy. It seems that back home, autumn has taken over and there is no turning back. Cold season has come hand in hand with fall – everyone around is sneezing and sniffling. I came up with this healing drink in a hurry, when my husband felt a sickness coming on a day prior to an important meeting. He drank it before bed and woke up feeling no signs of a cold, no joke! I later tried this method on myself, and it worked once again. It goes without saying that you don’t need to be sick to enjoy this medicinal drink. The mix of nutritionally dense goji berries, alkalizing lemon, anti-inflammatory turmeric and raw honey is sure to give your immunity a good boost. The flavor of the tea is bright, much like its color, and will have a warming effect. When Organic Burst sent me a sampling of their pure, ethically traded super-powders, I knew what to do with their Baobab powder right away – it took this Goji Tea from very good to dynamite. Here is a chance for Golubka readers to try the baobab powder, along with spirulina, wheatgrass, maca and other healing products from Organic Burst. Leave a comment here until November 5th, 2014 for a chance to win their Full Range set of nutritious goodies (we are giving away two). Goji Tea 1/­­3 cup goji berries 1 1/­­2 cup boiling water 1 lemon 1 teaspoon honey (preferably raw) 1-2 teaspoons turmeric 1 teaspoon Baobab powder – optional 1/­­2 teaspoon bee pollen – optional Place goji berries in a heat-proof dish, bowl or large mug. Pour boiling or near-boiling water over the berries, cover and let sit for 10 minutes. Pour into a blender, add in the rest of the ingredients. Blend until smooth and foamy. Pour into mugs and enjoy hot or warm.

Tesss Blueberry Breakfast Tart + Mystical Mango Smoothies

August 13 2015 My New Roots 

Tesss Blueberry Breakfast Tart + Mystical Mango Smoothies Summer finally came to Denmark and I am one happy, happy person. Life just seems easier when the sun is shining and I dont need to wear a snowsuit. In August. I am also in the groove of cooking less, eating more simple, raw foods and whizzing stuff up in a blender. Tess Masterss book, The Blender Girl Smoothies could not have come out at a better time considering Im making smoothies round the clock and looking for some new inspiration. With over 100 gluten-free, vegan recipes her book is kind of like the bible of blended drinks. What I appreciate is that you can look up recipes according to what effects you are after (to detoxify, alkalize, boost immunity, reduce inflammation etc.) and the chapters are divided into types of recipes (clean and green, light and fruity, dessert...). There are tips and tricks, a thorough pantry section and a good resource list for those of us who are new to this blending world. Because Im such a wild cat, I chose to make two recipes from the book and combine them. Oh yea. The Blueberry Breakfast Tart and Mystical Mango both sounded like heaven-in-a-glass to me and the combo, I must say, is over the top. I know it may seem a tad excessive to make two smoothies, but if youre serving these at a brunch or something, its really fun (and beautiful!) to see them swirled together in a glass. The blueberry one is really what it claims to be: liquid breakfast. With cashews, oats and maple syrup (which I didnt use actually) it will wake you up and fuel you through a long morning of summer-ness. The mango smoothie is bright and tropical tasting - I loved the lime, orange and cardamom flavours in there! Whooo-hooo! All I can say is, way to go, Tess! Whether or not youre a smoothie pro or just getting started, this is the book to get your fruit-sticky hands on.     Print recipe     Blueberry Breakfast Tart This tastes like a Pop-Tart, and is great for digestive health. Oats are a wonderful source of fiber, to combat carcinogens in the gastrointestinal tract. And both oats and blueberries become gelatinous in the colon, helping to expel toxins and lower blood pressure and cholesterol. 2 1/­­4 cups (540ml) unsweetened almond milk, hemp milk, or rice milk (strained if homemade) 1/­­3 cup (45g) raw unsalted cashews, soaked 1/­­3 cup (30g) rolled oats, soaked 2 tablespoons pure maple syrup, plus more to taste 1 tablespoon chia seeds 1/­­2 teaspoon ground cinnamon 2 cups (320g) frozen blueberries Throw the milk, cashews, and oats into your blender and blast on high for 30 to 60 seconds, until creamy. Add the remaining ingredients and blast again on high for about 20 seconds, until smooth. Tweak the maple syrup to taste. Boosters 1 tablespoon maqui powder 1 tablespoon ground flaxseeds 1 teaspoon coconut oil Mystical Mango With a creamy texture and exquisite flavour, this immunity blend is fabulous for collagen formation and glowing skin, hair, and nails. Mangos enzymes and vitamins A, C, and E cleanse the liver and aid digestion, and its potassium and fiber help regulate blood pressure and cholesterol. This one will make your heart happy. 1 1/­­2 cups (360ml) freshly squeezed orange juice 1/­­2 cup (120ml) water, plus more as needed 1/­­2 medium avocado, pitted and peeled 1/­­2 teaspoon finely grated lime zest 1/­­8 teaspoon ground cardamom 2 cups (320g) frozen mango 1/­­2 cup (62g) ice cubes Throw all of the ingredients into your blender and blast on high for 30 to 60 seconds, until smooth and creamy. Add more water as needed to blend. Boosters 1/­­2 teaspoon wheatgrass powder 1 teaspoon chia seeds 1 teaspoon flaxseed oil I hope you guys are having a rad summer. Much love to all! xo, Sarah B  

Cream of Broccoli and Cashew Soup

October 24 2014 My New Roots 

Cream of Broccoli and Cashew Soup   Have you ever convinced yourself that something is delicious so you can actually handle eating it? Let me count out a few of my least favourite-tasting healthy things that I consume with disdain: spirulina, chlorella, most sea vegetables, flax seed oil, and wheatgrass juice. I have also been like this with broccoli, probably my entire life. Especially after studying nutrition and learning just how incredibly good this veggie is for us, I’ve really forced myself to eat more of it, regardless of how yucky it tastes to me. The challenge lives on. Although I have found suitable homes for most of the aforementioned foods in smoothies (thank goodness for smoothies), broccoli just doesnt work all that well blended up with banana. Call me crazy. My first introduction to broccoli was cream of broccoli soup, of the canned variety: salty white mire with infinitesimal flecks of green, which I suppose was supposed to make whoever is eating feel a little healthier. But the broccoli? Is it even in there? All I remember is a hot bowl of thick, sulfur-flavoured cream, and the only indication of broccoli being the putrid fart-y stench. My five-year-old self was put off to say the least, and broccoli quickly made it to the top of my ick list. Although Ive made it a habit to cover up the taste of broccoli more often than letting its true flavour shine through, this soup is different. First of all, its mostly broccoli. And its scrumptious. It doesnt hide underneath crazy cheese sauce or dressing because it doesnt need to! Its earthy and delightful. Its shockingly green and decidedly not fart-y because the broccoli isn’t overcooked. It’s rich and creamy with a hint of spice that you can dial up or down depending on whom youre cooking for. I used cashews to deliver that unctuous richness, and nutritional yeast to mimic the cheese-y taste of dairy. Not only does this really take the soup to a whole other level, swirling that velvety cream through the bowl of green creates a beguilingly beautiful result. I mean, just look at it. This is satisfying and stick-to-your-ribs kind of fare, which is perfect as the autumn wind begins to blow. I am proud of this soup. It marks a grown-up kind of shift in my palette and my diet. A soup to celebrate not just health, but deliciousness.   How to make Broccoli not a bummer Brassica vegetables! Repulsing children since the beginning of time! Okay, why do kids hate this group of veggies so darn much? Even adults tend to shy away from them in many cases. I believe sulfur is to blame - that uber-healthy, yet stinky and gas-producing compound naturally found in broccoli, cauliflower, Brussels sprouts, kale and the like. There is a very important trick to remember when cooking these beauties up, and that is to not cook them very much at all! Broccoli contains good amounts of chlorophyll, the life blood of plants, which actually helps counteract the sulfuric taste, smell and wind-making properties. Chlorophyll, however, is very sensitive to heat and once its gone, that rotten egg scent which would otherwise be neutralized, will likely spoil all hope of your munchkins munching the veg. Five minutes is all it takes to lightly cook most brassicas, while maintaining their high levels of chlorophyll and vitamin C. This will also reduce gas, and that makes everyone happy. Steaming is the healthiest way to enjoy broccoli, especially if you consume the steaming water as well. In this case of this soup, the water in which the broccoli is cooked, gets blended up into the final dish, making this a mineral-rich soup where very little nutrition is lost. If you are going to cook the stems of broccoli (waste not want not!), steam them 2-3 minutes before adding the florets, as they take a little longer. Remember that the broccoli leaves are completely edible as well and loaded with nutrients.       Print recipe     Cream of Broccoli Cashew Soup Serves 6 Ingredients: 1 lb /­­ 500g onions, chopped 1 knob coconut oil 1/­­2 tsp. sea salt 6 cloves garlic, minced 2 lbs /­­ 1kg broccoli, chopped into florets 6 cups vegetable broth fresh green chili, minced (enough to suit your taste) 1/­­2 cup nutritional yeast 1 cup packed flat-leaf parsley, leaves and tender stems only 2 tsp. lemon juice sea salt to taste chili flakes for garnish, if desired Cashew Cream 1 cup /­­ 150g raw cashews 1 1/­­4 cups /­­ 300ml water 2 cloves garlic 2 tsp. lemon juice 1/­­4 tsp. sea salt Directions: 1. Place cashews in a large bowl and cover with water. Add 1 teaspoon of sea salt, stir and let soak at room temperature for about 4 hours (overnight is fine). Drain and rinse. 2. Place cashews in a blender, add all other cashew cream ingredients and blend on the highest setting until completely smooth. Season to taste. Set aside. 3. Heat a knob of coconut oil in a large stockpot. When melted, add onions and a few pinches of sea salt, stir, and cook until the onions have softened, about 5-7 minutes. Add garlic and chili, stir, cook for 2 minutes. Next add the vegetable broth, and bring to a boil. Add the broccoli florets and simmer for just five minutes - do not overcook! The broccoli should be bright green and slightly al dente. 4. Remove about half of the cashew cream from the blender and set aside. Add the stockpot contents to the blender (you may need to do this in batches) and blend on the highest setting until smooth. Add the nutritional yeast, parsley, and lemon juice. Blend on high until smooth. Season to taste. 5. To serve, pour the soup into bowls. Add a few spoonfuls of the leftover cashew cream and swirl into the soup. Sprinkle with chili flakes and a couple parsley leaves. Enjoy hot.   By the way, thank you all SO much for an absolutely fabulous time in Amsterdam! The cooking classes, lectures, cookbook event, and Restaurant De Kas dinner were tons of fun for me and I hope you enjoyed them as much as I did. I have plenty of beautiful photos so stay tuned to Facebook where I will share them very soon! With gratitude and broccoli, Sarah B Show me your soup on Instagram: #MNRbroccolisoup

Chia & Açai Fresca

July 30 2014 Green Kitchen Stories 

Chia & Açai Fresca I hear a soft bounce and walk into Elsa’s room. She lies on the floor right beside her bed, sleeping with the teddy bear as a pillow. I’m not sure why she does this, but it’s not the first time she has crawled down from the bed in the middle of the night. It looks so uncomfortable, but somehow she looks surprisingly harmful. With only hours, days or weeks (hopefully not) left until Elsa’s little brother arrives, I have come to think a lot about her and how our family of three soon will have a new dynamic. I sneak down next to her on the floor (it is uncomfortable!), hug her closely and whisper in her ear that her mom and I won’t love her a second less when little brother arrives. But we just might be a little busier. And the same goes to you lovely readers. We have so many recipes that we are dying to share with you. But at this very moment we are a little busy nesting at home. Hugging each other and waiting for this grumpy, vegetable hating little monster that he just might turn out to be (but hopefully the opposite!). We are also still living without a working kitchen, so instead of sharing the recipe that we had intended, we have this simple Chia & Açai Fresca that we recorded a while back and just published on our YouTube channel. It’s a cooling drink that couldn’t be more perfect for these warm summer days. If you can’t find açai powder, you can use dried blueberry powder or any dried superfood powder of choice. Chia Fresca Makes 3 cups /­­ 750 ml 6 tbsp chia seeds 3 tsp dried acai powder or pomegranate, blueberry, wheatgrass, chlorella etc. 3 tsp lemon juice 3 tsp maple syrup or raw honey 3 cups /­­ 750 ml (filtered) water Measure out 3 cups of water, preferable filtered. Add chia seeds, acai powder, lemon juice and maple syrup and stir to combine. Pour into a bottle. Place in the fridge and let sit for a couple of hours or overnight. The chia seeds will expand with the liquid and turn gel-like. Shake before drinking. And serve with lots of ice. Keeps for 3-5 days in the fridge.


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