Anatomy of the perfect fruit smoothie

In my glory days of diet-dabbling, I went (almost) raw vegan for a summer, wherein my breakfast consisted of fruit smoothies, lunch of salads… and I got pretty bad munchies. I was biking to and from work every day, where I was out and about chasing thirty jumpy campers for over eight hours a day. In hindsight, the fruit energy was good, but I was definitely lacking protein.

I’ve since begun to wrap my head around the complexity that is food + body, in relation to geography and lifestyle. It may seem like common sense, but where you live and how you live plays a big role on your bodily needs! My fascination with the 80-10-10 diet began in the early spring of 2013, when I was living in Lyon, France. I got hooked on YouTubers like Kristina the raw foodie, but overlooked the fact that a student living in the Rhone-Alps region doesn’t have quite the same dietary needs as a long-distance runner in Austin, Texas.

Though I no longer live off of breakfast smoothies, I do appreciate the quick protein fix smoothies can provide after a hefty workout.

Here’s what I consider the anatomy, or essential elements, of a protein-rich fruit smoothie:

1. Base: This is the “meat” of the smoothie, providing the majority of the caloric energy and the texture of the drink. Usually a tropical fruit and most commonly bananas. My other faves are oranges and mangoes.
2. Secondary fruit: Add some dimension and antioxidants with some fresh or frozen fruit like berries or kiwi.
3. Protein: To ensure your smoothie packs a punch, add a tablespoon of protein powder, peanut (or other nut) butter, or flax seed. Also a great option is to sneak in some protein-y greens like spinach or kale.
4. Liquid: This will help “glue” all the dry ingredients together. Depending on how light or heavy you want to go, add a milk (eg. soy, almond, dairy, etc.), juice (eg. orange, apple, cranberry), or water (eg. coconut).
5. Flava-flav: The best part is customizing the flavour, colour and texture with fun ingredients like: coconut flakes, cocoa powder, vanilla extract, medjool dates, raw honey, or matcha powder.

Here’s what I used for today’s Tabata Sunday smoothie:

INGREDIENTS:

• 1 banana
• ½ cup frozen blueberries
• 1 tbsp peanut butter
• 1 tbsp flax seed
• ½ cup soy milk

In this extra protein-y shake, the peanut butter acted as both protein and the flava-flav. For extra fruit (and aesthetics), I garnished with a kiwi slice.

Work that body and treat yourself!

Doubledecker Baked Nachos (Vegetarian)

These are “nacho” ordinary chips.

Usually, I try not to take too many food pics in public. Or be too fickle with the way things are presented on a plate…or the lighting…or the garnishes.

But when my friend and fellow blogger Viola (check out: Stylish Wanderers and Wanderer’s Pantry) drops by for the weekend, food pics are part of what we do. Cooking meals together is also what we do. So after a long day of walking ALL up and down Cambridge/Somerville, and shivering in the non-summer weather, it’s time for a Saturday night in: Nachos, wine, and Netflix.

These beauties are super easy to make, loaded with veggies, and taste better than those sad restaurant nachos where after a few exciting cheese-filled bites, you’re left with naked tortilla chips. The trick? Tuck in some filling between 2 layers of chips, and top it all off with some more beans, cheese, and the works.

Throw it in the oven for a couple minutes until the cheese gets all gooey and you’re good to go!

INGREDIENTS:

Serves 2-3 (Meal sized servings)

• 3 Cloves of garlic
• 4 Green onion bulbs
• 15-20 grape tomatoes
• 2 tablespoons of canola oil
• 1 Can of black beans
• Approx.¼ chopped cilantro

• Approx. half a bag of tortilla chips of your choice (I mixed it up using two different types of chips including Trader Joe’s Vegetable Flax Seed and Black Bean Quinoa Chips)
• Approx.¼ cup of salsa (I used Trader Joe’s Double roasted salsa)
• Approx.½ cup of grated cheese (I used Gruyere since that’s all I had!)
• Guacamole, to taste

INSTRUCTIONS:

1. Preheat oven to 425 F.
2. Mince up the garlic and cilantro. Divide chopped cilantro into 2 halves, one for each layer of filling.
3. Slice up the green onion and divide into halves, roughly separating the bottom ends (onion) from the top ends (shoots). Further divide the shoots into two halves, one for each layer of filling.
4. Slice grape tomatoes in half and rinse out the canned black beans.
5. Add oil to a frying pan and heat on medium high. Add in garlic, onion-y portions of the green onion and fry lightly (3-4 minutes). Add in tomatoes and green beans and cook for 10 minutes, or until the tomatoes are softened. Using your spatula, press down on the beans to “smush” them a little.
6. In a baking dish (we used a glass pie plate), layer tortilla chips on the bottom.
7. Spoon on half of the bean mixture, and half of grated cheese, salsa, chopped cilantro and onion shoots.
8. Layer on more tortilla chips atop the mixture and repeat step 7.
9. Bake in the oven for 10 minutes or until the cheese is melted.

Lay out some salsa and guac (and libations) so that people can help themselves. Bon appetit!

DISCLAIMER: 

Not sponsored by Trader Joe’s. Just live really close to one.

Wild Berry Egg Tarts (Vegetarian)

If you’ve ever been to Hong Kong – or Vancouver, or any Chinatown for that matter – you have probably stepped into a Chinese bakery. There is something comforting about the combination of stark fluorescent lighting, that distinct sweet buttery aroma, the click of plastic tongs and trays, and the curt mid-Menopausal cashier that rings up your order before you have time to grab your wallet.

But for those who don’t have the luxury of such an experience in the vicinity, or prefer avoiding the outrageous $1.30 price tag on these treats nowadays (they were 33 cents back in the 90s!), you can now turn your own kitchen into said bakery.

You may have noticed that many of my recipes contain (frozen) blueberries. One of the perks of living in the ‘burbs is that I’m at the nexus of residential and agricultural land. In other words, there is a blueberry farm a 5-minute walk from home! Can’t beat picking fresh berries as a post-dinner digestion aid. So we do a lot of that in the summertime, then freeze ‘em up for baking the rest of the year.

Now, you may not have a blueberry farm next to your house, but maybe some wild blackberry bushes nearby, or a backyard ready to host some fruit trees or veggies, and most likely a farmer’s market in your ‘hood. (A few months ago, my dad and I set up our backyard garden, and we’ve got tons of yummy produce ready to bloom. Be on the lookout for a post on gardening!) Whatever your local flava – add it to the mix! Veganish is all about experimenting, so I encourage you to customize these recipes to your taste and the bestest, freshest goods in your reach.

I must admit, this recipe is super simple largely because I use pre-made tart shells, which you can find at most grocery stores (I got mine at Superstore / Loblaws). The toughest part of this whole process is getting the egg tarts into the oven without spilling! Seriously, requires zen Qi-gong hands. Just imagine you’re moving through a giant block of jello. If you manage to make these tarts sans spillage, I will personally mail you a gold star.

INGREDIENTS:

Makes 12 egg tarts

• 3 eggs
• 150ml milk
• 1 tbsp sugar
• ½ cup blueberries & blackberries
• 12 frozen tart shells

INSTRUCTIONS:

1. Lay out tart shells onto baking rack.
2. Beat the eggs, add milk and sugar and stir until smooth.
3. Place 3-4 blueberries & blackberries in each tart.
4. Pour mixture into shells.
5. Carefully place baking rack into the oven.
6. In a toaster oven, bake at 350 F for 20-25 minutes until tart shells slightly brown.
7. Share and enjoy!

Blueberry Lemon Breakfast Muffins (vegetarian)

There’s a saying French that starts off with “déjeuner comme un roi” and another in Mandarin that goes “早饭吃得好”. They essentially say the same thing – dine like a king in the morn, so that you’re booted up for the rest of the day. When I lived on my own, breakfast always consisted of a bowl of oatmeal with a sliced banana, another fruit (usually apple, kiwi, or berries) and a sprinkling of nuts and raisins. Excellent for the clearing the digestive tract ;). Now that I’ve moved back to a household of 5, meals are all about economy of scale. Without sacrificing the nutrition and taste, of course. Breakfast at home typically consists of healthy pastries with a cup of warm soy or almond milk (the warmth may be an Asian thing… supposedly it aids digestion). So you’ve got your starchy energy and liquid protein. Mid-morning, after my bike ride to work and answering emails, I like to top it off with a nice ripe banana – can’t do without that potassium and fibre! The family recently went down to Cali for spring break, and we visited some old friends in their gigantic LA mansion. The pool, built-in slide, and basketball court were alright, but my favourite part was their citrus trees! They had oranges, grapefruit, and lemons growing right in their backyard. Organic, of course. And they were amazing.

We brought a couple fruits for the road, and I just so happened to find one of these giant lemons sitting in our fridge the other day – literally the size of my hand. Naturally, I thought – lemon muffins! This was a fun recipe to make. The best – or worst, depending on how clean you like your kitchen – is getting the batter into the tins! If you have an ice scream scoop, make use of it! Either way, get ready for some zesty splatter.

INGREDIENTS: For 12 large or 24 medium-size muffins  

Wet ingredients:

• 1 cup plain soymilk / almond milk
• juice + zest of 1 large lemon (or 2 small lemons)
• ¾ cup vegetable oil
• 1 cup sugar
• ½ cup applesauce
• 3 eggs

Dry ingredients:

• 2 1/3 cup all-purpose or whole wheat flour
• 1 tbsp baking powder
• ¾ tsp salt

Mix-in’s:

• 2 cups blueberries
• 1 cup nuts for extra crunch (optional)

INSTRUCTIONS:

1. Preheat oven to 350 degrees Fahrenheit.
2. Grate your lemon for zest, then squeeze out all the juice.
3. Beat the eggs, then combine all the wet ingredients in a bowl. Mix until smooth.
4. In a separate bowl, combine all the dry ingredients.
5. Mix your dry ingredients into the wet bowl. Mix until smooth.
6. Stir in the blueberries.
7. Line the muffin tins with compostable liners or vegetable oil. Spoon in your batter with an ice cream scoop or a large spoon.
8. Bake for 15 minutes. The top should be slightly browned and a toothpick should come out clean.
9. Cool, share, and enjoy!

Mama’s Deluxe Banana Bread (vegetarian/vegan)

We’re about a month and a half late for National Banana Bread Day in the U.S. (February 23^rd) but in Canada, we don’t need a reason to celebrate this all-time classic. Banana bread or loaf cakes are like chocolate chip cookies – a crowd-pleaser whether you’re dressin’ to impress the omnivores or just kicking back for afternoon tea. First potluck with the new gang? Can’t go wrong with banana bread. Everyone’s got their favourite recipe for banana bread. This one is straight from my mama’s recipe stash. After years of drooling over other kids’ Dunkaroos and Lunchables, I’m finally proud to say that my mom’s a bit of a health freak. She doesn’t by the whole diet-labeling ordeal (and neither do I anymore), but for the sake of ease this recipe is both dairy-free and made with whole wheat flour. You can veganize it by substituting eggs with flax seed, and gluten-free by subbing wheat flour with a gluten-free flour mix. The best part of baking is customizing. Got a sweet tooth? Mix in some chocolate or carob chips! I like to ease up on the sugar and load mine with berries and nuts – for that juicy burst of flavor and nutty crunch. INGREDIENTS: For an 8’ x 4’ pan (makes 8-10 servings) Wet ingredients:

• 1-3 eggs (or equivalent flax seed substitute)
• 3-4 super ripe bananas
• ½ cup vegetable oil
• 1 teaspoon vanilla extract
• ½ cup brown sugar

Dry ingredients:

• 1 ½ cup whole wheat flour (or gluten-free flour mix)
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• 1 tablespoon flax seed for extra fibre (optional)

Fun add-ons (optional):

• ½ cup berries (frozen blueberries, blackberries)
• ½ cup nuts (sunflower seeds, walnuts, almond slivers)
• chocolate/carob chips

INSTRUCTIONS:

1. Preheat oven to 350 degrees Fahrenheit.
2. In a bowl, mash the bananas and add in all the wet ingredients, putting in the sugar last. Mix into a slushy consistency.
3. In a separate bowl, mix together all the dry ingredients.
4. Add the dry ingredients to the wet mix, stirring until you get a smooth consistency with no lumps.
5. Stir in your fun add-ons: berries, nuts, chocolate chips, etc.
6. Line your baking pan with parchment paper (compostable) or vegetable oil, then pour in the mixture.
7. For decoration, sprinkle some nuts on the top, but not too many so that they burn.
8. Bake for 25 minutes or until a toothpick/fork comes out clean.
9. Cool, slice, and enjoy!

OAT FIG SQUARES (VEGETARIAN / VEGAN)

I love mornings.

The most idyllic of days include waking up early, brewing coffee, cooking breakfast and lounging around listening to the radio.

…That being said, such mornings are rare in grad school.

So for the days when I wake up at 6:30 to catch the 7:30 bus for an 8:30 class, I have to take my breakfast-to-go. Packing your own breakfast is often cheaper, healthier, more satisfying and more accommodating of dietary restrictions. And it’s not too inconvenient if you plan it properly. One of my favourite to-go breakfasts are these oat fig squares, both because of their convenience and because of their tastes.

Think of it as the best Nutrigrain bar you’ve ever had…it’s hearty, not too sweet, a little crumbly, and a little gooey. I make a batch on Sundays, store it in the fridge and throw two squares in the oven each morning to warm up. Pair it with coffee, yogurt and fruit (all easily transportable) and you’re on your way.

The recipe is easy and versatile. Takes less than an hour to prep and bake. Want a change of flavours for different weeks? Swap out the filling with different jams.  Or try a nut butter filling and drizzle maple syrup on top. I’m already dreaming of making a pumpkin-pie version to make in the fall!

INGREDIENTS:

For six squares:

• 1 cup all-purpose flour
• 1 cup oats
• ⅓ cup canola oil
• ¼ cup milk (or almond milk)
• ¼ cup honey (or maple syrup or agave)
• ½ tablespoon pure vanilla extract
• ½ tablespoon cinnamon
• ¼ teaspoon baking powder
• ¼ teaspoon salt
• ~ 4 tablespoons of Fig Butter (or jam/nut butter of choice. Or make a fig filling from scratch)

INSTRUCTIONS:

1. Preheat oven to 350 degrees Fahrenheit.
2. In a bowl, combine the milk and honey and whisk together till smooth.
3. Add in vanilla extract and canola oil and mix till blended.
4. In a separate mixing bowl, mix flour, oats, baking powder, salt and cinnamon together.
5. Add wet ingredients to the dry mixture, mixing well.
6. Spoon half of the oat mixture into a greased baking pan (mine was ~ 15 cm x 10 cm). Spread and press down the mixture so that it covers the bottom of the pan, and is about 1 cm deep.
7. Spoon the fig butter on top of the oat mixture. Spread it across the pan, taking care to leave a 1 cm margin around the edges. Add more butter if you want it extra gooey.
8. Add the remaining half of the oat mixture and spread it to cover the filling. It doesn’t have to be perfect.
9. Bake for 20 minutes. The top crust should be lightly browned.
10. Allow to cool for 20-30 minutes before cutting into squares.

…and if you’re like me, try not to eat it all in one go.

ACKNOWLEDGMENTS: 

This recipe was adapted from GaylaJ’s recipe on Food.com.

Beet Avocado Toast (Vegan)

Jane will tell you that this was my go-to breakfast or snack for a good six months! I felt strapped for quick and easy breakfast options when I first attempted veganism. I usually preferred savoury food in the morning and didn’t know what I would do without eggs.

It was only when I visited my best friend that she prepared us some hummus toast for a morning pre-yoga snack. So simple, so delicious- why had I not thought of it before?

I usually swap the plain hummus for a beet hummus or beet-tahini dip. And the flavours are suddenly so much more complex:

The crispiness of the toast.
The creaminess of the avocado.
The sweetness of the beets.
The zing of lemon
The kick of salt and pepper.

INGREDIENTS:

For one serving:

• 2 small slices of your preferred bread (Multigrain works best in my opinion)
• 1 tablespoon beet hummus or dip (I used the Trader Joe’s version but you can make your own)
• ½ ripe avocado, sliced horizontally
• 1 wedge of lemon
• Sea salt and pepper, to taste

INSTRUCTIONS:

1. Toast the bread to your desired level of crispiness.
2. Cut an avocado lengthwise in half and slice horizontally.
3. Spread the toasted bread with the beet spread of your choice.
4. Top with avocado slices and lightly squeeze lemon juice over it.
5. Crack some salt and pepper on top of it all.

The ease of it all makes it a great staple for a snack or a light breakfast (just go easy on the garlicky hummus and pepper in the latter case). I also pair it with some sautéed tofu and veggies for a quick meal. And the vibrant colours make it a party-pleasing appetizer.