Smoothies 101

This post is lovingly dedicated to my dad, who hasn't stopped asking me smoothie-related questions for approximately 6 months. Dad, if the recipe isn't provided here/your query isn't answered in this post... well then, God love ya!

It's that time of year again: the sun is starting to shine and the heat is picking up a bit (every few days, anyway!), which means that cool, fruit- and veggie-filled smoothies are cropping up almost everywhere.

So, what's a thirsty guy/girl to do? Should you succumb to the temptation of Jamba Juice, or even Dunkin' Donuts? Should you give that old 7-11 gas station "smoothie" a try? Should you buy one of those instant-smoothie mixes from your local grocery store? Or, should you take a chance and try making a scrumptious, healthy drink all by yourself?

No surprise here - I prefer the latter option.

As such, I'd like to encourage you to make a smoothie (or two, or three) of your own. And, since I'm generally not one to suggest something without at least throwing my own two cents in, following are some tips that will help you (whether you're a smoothie novice or a bit of an expert) hone - or at least vary - your craft.

Now, here's to a Jamba-Dunkin'-gas station-instant mix-FREE summer!


Fruits/Fruit Juices:

Almost all types of fruit work well in smoothies. Strawberries, blueberries, and raspberries are fairly common - but still delicious - ingredient choices, for example, while fruits like pineapple, cranberries, and kiwis are typically more unique additions to smoothies. Here, the good news is that both fresh and frozen fruit work equally well. (However, I tend to use frozen fruit almost exclusively because it keeps smoothies cold without requiring the addition of ice or the time-investment of freezing fresh fruit.)

The most important thing to remember (re: frozen fruit/juices) is that you should always use the kind with no sugar or syrup added. Incorporating fruit with added sugar into your smoothie will practically sabotage all of your healthy intentions. Plus, fruit that's saturated in something other than its own juices adds empty calories to your beverage and often includes high-fructose corn syrup (yuck!). So, please be aware of your ingredients.

In addition, it's best to use organic fruit/juices when possible, especially if your fruit of choice is on the EWG's "Dirty Dozen" list. However, don't skip smoothies all together if organics are too cost-prohibitive/you don't have access to them. Organic is ideal, but not strictly necessary!

Pictured: Red Pomegranate Smoothie; recipe follows

Vegetables:

Just as when it comes to fruits, almost all vegetables taste great in smoothies. Spinach, lettuce, kale, and other leafy greens are popular veggie additions, not only due to their amazing health benefits, but also because they can easily be added to fruit-based smoothies. Of course, vegetables like carrots and celery can also be used, but they typically have to be put through a juicer (or Vita-Mix) first. Thus, since blenders are more commonly owned than juicers, the only veggies discussed for the remainder of this post will be easy-to-blend greens.

Two main points come to mind with regard to greens. First, while some people like the taste of veggies in their smoothies right away, for others, they can be a bit of an acquired taste. This is likely because we generally expect smoothies to be sweet (due to their typically fruity base), and because most people simply aren't used to drinking their greens - admittedly, it can be a bit daunting/scary at first.

As a result, it's best to add greens to your smoothies gradually, starting with just a small handful. After experimenting a few times, you'll find the right fruit-to-greens ratio, and may even decide to increase the amount of greens as you become more familiar with their taste.

Second, thoroughly cleaning your greens is essential. Kale and other leafy vegetables tend to harbor a lot of dirt and grit, so washing them with cold water several times is the best way to go. Simply fill a large bowl with water, float your greens at the top, and agitate them lightly with your hands so that the dirt will shake off and sink to the bottom. Allow the greens to settle before lifting them out; then pour out the water and go through the whole process again.

Repeat this until the water is clean (I like to save the water for my plants), and then remove the stems and blend the greens with liquid - water, non-dairy milk, etc. - before adding your fruit to the smoothie. Alternatively, it's fine to add the greens in with the rest of your ingredients and blend them all up at the same time. However, blending just the greens first helps prevent large, stray pieces of them from winding up in your otherwise smooth drink.

Pictured: Kale Mango Smoothie (L); Kale Mango-Pineapple Smoothie (R)

Non-Fruit/Veggie Ingredients:

Non-fruit/veggie ingredients are great for added flavor and for thickening/thinning purposes. They can also add complexity to an otherwise plain-tasting smoothie. Of course, protein, calcium, and other nutritional benefits are also increased when non-fruit ingredients are added to your recipe.

• Non-dairy milks: soy; almond; rice; hemp; coconut (aka: "liquid base," use 1/2 to 1 c. per serving)
  
• Nut-butters: peanut; almond; cashew; tahini (1 Tbsp. is a good place to start)
  
• Other options: tofu; oats; soy yogurt (add as much/as little as you like)

Pictured: Raspberry Lover's Smoothie (L);
Peanut Butter Delight Smoothie (R)

Nutritional Add-Ons:

This category contains a few nutritional power-houses that I like to refer to as "nutritional add-ons" (for obvious reasons). Clearly, these ingredients are purely optional, but they do add even more health benefits to your already healthy smoothie! If you aren't familiar with the taste of these ingredients, begin by adding 1 tsp. per smoothie serving, working your way up from there.

• Ground Flax Seeds/Flax Oil = great sources of Omega-3 essential fatty acids
• Psyllium Husks/Wheat Germ = excellent sources of fiber
• Soy Protein Powder = extra source of vegan protein
• Lecithin Granules = great source of choline, for liver, heart, and brain health
  

Flavor Additions:

Sometimes your smoothie might need a little bit of extra oomph, which can be provided in either calorie-filled or calorie-free form. Extracts pack a lot of flavor in a small amount, while spices are full of beneficial antioxidant properties. Even sweeteners can be healthy in moderation - the closer to they are to their natural state, the better they are for you.

• Extracts: vanilla; almond; mint (start with a "splash")
  
• Spices: cinnamon; nutmeg; ginger (begin with a pinch or two)
  
• Sweeteners: agave nectar; maple syrup; molasses (1 tsp. is usually enough)
  
• Other options: cocoa powder; instant coffee; tea (varies, to taste)

Pictured: Peach Pie Smoothie; recipe follows

Hints for Making the Best Smoothies:

Although it's pretty tough to create a truly horrible smoothie, rumor has it that most people's blenders have seen at least one. Accordingly, it's helpful to have a go-to, basic guide to rely upon, especially when you're just getting started.

Thus, here's my simple (almost) fool-proof smoothie formula:

In a blender, combine 1/2 to 1 c. liquid base* + 1 c. frozen fruit + 1/2 to 1 whole banana + 1 tsp. nutritional add-ins (optional), and blend until smooth.

(*Liquid base refers to non-dairy milk, water, tea, or fruit/vegetable juices.)

So, for example, you might blend together: 1 c. chocolate soymilk; 1 c. frozen strawberries; 1 banana; and 1 tsp. of soy protein powder. Or: 1 c. vanilla almond milk; 1/2 c. frozen cherries; 1/2 c. frozen blueberries; 1/2 a banana; and 1 tsp. ground flax seeds.

Not interested in experimenting right now? No problem! Following are a few tried and true smoothie recipes. Enjoy, and remember that smoothies taste best when served immediately after they're made...

Recipe: Blueberry Almond Smoothie (pictured directly above, and at beginning of post)
(printer-friendly version)

3/4 c. vanilla soymilk
1/2 c. frozen blueberries
1/3 c. frozen strawberries
1 ripe banana
2 Tbsp. raw almond butter
2 tsp. ground flax seeds

1.) In a blender, combine all ingredients and blend until smooth.

Recipe: Red Pomegranate Smoothie (pictured above, within post)
(printer-friendly version)

1/2 c. pomegranate juice
1 c. frozen raspberries
1/2 c. frozen blueberries
1 ripe banana
1 Tbsp. molasses
1 Tbsp. lemon juice, freshly squeezed

1.) In a blender, combine all ingredients and blend until smooth.

Recipe: Peach Pie Smoothie (pictured above, within post)
(printer-friendly version)

1/2 c. vanilla soymilk
1/2 c. peach soy yogurt
1 c. frozen peaches
1-2 tsp. agave nectar
1/4 tsp. vanilla extract
1/8 tsp. ground cinnamon
1/8 tsp. ground nutmeg
1/8 tsp. ground ginger

1.) In a blender, combine all ingredients and blend until smooth.

---------------------------
Just gotta have one more recipe?
Yea, I don't blame ya...

• Fruit Blast Smoothie

Cheese-Less Flatbread Pizzas: They're Re-Vegan-Diculous!

So, here's the deal: I was never a big "cheese lover" when it came to pizza (even before becoming vegan). I always hated how the melted cheese got super-stringy, like an obnoxiously long strand of gum or something.

Basically (in my book) too much cheese = too much chewing + too many distractions, which does not make for an enjoyable pizza-eating experience.

That's why I always found it kinda crazy when people would go ballistic about vegans eating cheese-less pizza. ("No cheese, what's the point?" "You're ruining that pizza, ya know!")

Then I realized that all of this disdain had nothing to do with cheese-less pizza generally, but everything to do with BAD cheese-less pizza (and just the idea of cheese-less pizza for some) specifically. I will admit it, eating 2 or 3 terrible cheese-less pizzas will have even a stringy-cheese-hating girl like me reaching for the faux-cheese. Stat!

However, I'm here to tell you that it doesn't have to be that way. You don't have to permanently give up your faux-cheese, or even become vegan, but I implore you to give homemade cheese-less pizza a try!

I'll even show you how in - you guessed it - this very post...

This pizza pictured above is one of my favorites: Potato + Rosemary. It's simple to prepare, and it'll make your belly happy in the special way that only carbs, plus more carbs, can!

To make it, start by lightly brushing your flatbread with some olive oil. (I bought my flatbread at Target - of all places - but you could just as easily make your own.) Top it with a few thinly sliced Yukon Gold potatoes (you should microwave them first so they're baked before the pizza goes into the oven). Brush the potatoes lightly with olive oil, then sprinkle them with fresh ground black pepper and Kosher salt. Top everything off with some dried rosemary (roll it in your hands to release the flavor, and use as much/little as you like). Finally, add a few cloves of crushed garlic to your pizza before cooking it. Bake for approx. 10 mins in a 400 degree oven.

the pizzas before and after baking

The pizzas pictured, above, are named The Super Veggie, and Tommy Basil, respectively. The Tommy Basil springs forth from my love of balsamic vinegar, which pairs perfectly with tomatoes, while The Super Veggie has obvious origins.

To prepare the Tommy Basil, brush your flatbread with olive oil, and top it with several thinly sliced tomatoes. Next, liberally sprinkle the entire pizza with Kosher salt and fresh ground black pepper. Then, drizzle a few teaspoons of good-quality balsamic vinegar over the tomatoes. Finally, stack several leaves of fresh basil on top of one another and cut them into a chiffonade, reserving them until the pizza has cooked. Bake at 400 degrees for approx. 10 mins, remembering to scatter the basil on top when it's done.

To make The Super Veggie, begin by spreading a tomato-based sauce (I used leftover arrabiata sauce) over your flatbread, leaving a bit of space along the edges to create a "crust." Next, top with a few sliced tomatoes, some thinly sliced red onion, and gobs of sliced green and black olives. Then, scatter a few handfuls of spinach (cut into a chiffonade) on top. Finally, press a few cloves of garlic over the whole thing, taking care to spread it evenly over the entire pizza. Bake in a 400 degree oven for approx. 10 mins.


-----------------------------------------------
Hungry for more pizza? Well, who isn't?! Follow the links, below:

• Vegan Tostada Pizza
• Zucchini + Tomato Pizza
• Olive Lover's Pizza
  
• Holy Michael Phelps, It's Been a Long Time! (see: Potato + Rosemary & Arugula Pizza)

Vegan Goddess: Colleen Patrick-Goudreau!

I know, I know, it's somewhat unseemly to gush about a person who you don't even know, but I just can't help it...

Colleen Patrick-Goudreau is a genius!

(If you don't know who she is by now, stop reading this second and go take a listen to one of her fantastic Food for Thought podcast episodes. Go ahead, I'll wait...)

Alright, now that you're back, I'd like to tell you about Colleen's newest cookbook, The Vegan Table. I've been drooling over it on Amazon for several months, and it finally arrived in my mailbox - in all of its glory - just under a week ago.

It's packed with stunning food photography, creative recipes, and gobs of helpful food facts/tips. Plus, it's the most comprehensive vegan cookbook I've ever encountered - not to mention the fact that it obligated me to plow through an entire pack of Post-It tabs just so I could mark all of the "good-sounding" recipes!

So far, I've made two dishes from The Vegan Table (the Spicy Black Bean Burgers, and this post's featured recipe, the Flourless Chocolate Tart), both with great success. However, I plan to make at least FIVE more recipes from the cookbook this week!

Yep, it's safe to say, I'm obsessed.

Anyway, instead of re-reviewing the cookbook here, I've decided to keep this short and let you click here if you're interested in reading my Amazon review of it.

Now, let's let this tart speak for itself, shall we?

Cuban Black Beans + Rice

To say it's been a long time since my last post is clearly a gross understatement.

However, instead of trying to catch you up on all of my shenanigans (several cooking classes, a fantastic concert, mild food poisoning, and a brutal non-Swine-Flu-related-cold), I've decided to just stick to the recipe for this post. You see, I have a date with Flight of the Conchords in Milwaukee today, and I don't wanna miss it!

So, here's a tasty, no-frills recipe that I lifted (and veganized) from "Real Simple" magazine... and a clip of the hilarious FOTC, of course. Just make sure to watch this before you eat, otherwise you might blow beans out your nose.

I'll be back with a more substantial post asap. I promise.

Recipe: Cuban Black Beans + Rice
(adapted from "Real Simple" magazine, March 2009 issue)

1 c. long-grain brown or white rice + water for cooking
1 Tbsp. olive oil
1 onion, chopped
1 green bell pepper, cut into 1/4-in. pieces
2 cloves garlic, chopped
Kosher salt + freshly-ground black pepper
1 tsp. ground cumin
2 15.5-oz. cans black beans, rinsed
1 tsp. oregano
1 c. water
1 Tbsp. red wine vinegar
4 radishes, chopped
1/4 c. fresh cilantro, roughly chopped

1.) Cook rice according to the package directions.
2.) Meanwhile, heat oil in large saucepan over medium-high heat. Add onion, bell pepper, garlic, 1 tsp. salt, & 1⁄4 tsp. black pepper & cook, stirring occasionally, until softened (approx. 5 - 7 mins.) Add cumin, cooking for 1 min.
3.) Next, add beans, oregano, & 1 c. water. Simmer, covered, for 10 min.
4.) Add vinegar to pot, & smash some of the beans with a fork to thicken.
5.) Serve beans over rice, topping with radishes & cilantro.

Portland: Part Deux

CH and I recently got back from Portland, OR (it was our second trip there in less than a year!), and I'm pretty sure that Portlanders are doing just about everything right. They have good food, delicious coffee, nice weather, beautiful scenery, laid-back attitudes...

I could go on and on.

However, since my love affair with Portland isn't likely to end anytime soon, I suppose the least I can do is try to share it with all of you!

Since CH and I are serious bagel lovers, stopping at Kettleman Bagel Company (twice!) was a no-brainer for us. All of their bagels are vegan, and are boiled/flavored to perfection. Plus, the coolest part is that they even offer Toffutti cream cheese - or hummus - as vegan toppers. CH and I liked their bagels so much that we splurged and bought a baker's dozen to take home with us! We tried the onion, garlic, pumpernickel, "everything," rye, and jalapeno bagels. And guess, what? The traditional onion bagel won hands-down.


One of our near-Portland stops was the famous Bob's Red Mill.

As I think I've mentioned before, I'm obsessed with grocery stores, farmers' markets, and the like. Thus, it's probably not surprising that this place turned me into a hyperventilating mess. (CH was quite impressed, too.)

The Mill was packed with all of the great Bob's products that you can find in your local store - multiplied by 100! There were aisles and aisles of grains, dried beans, flours, seeds, gluten-free items, breads, cereals, and more. They even had a restaurant and - my favorite! - a file cabinet full of free recipes for customers to take.


One of the many places that we revisited on our trip was Alameda, a brewery that offers both delicious beer and great vegetarian food. My favorite thing on the menu is the veggie "Harvest Burger," which is made from the left-over grains used during Alameda's beer brewing process. Clearly, it's the most delicious "recycling" scheme going.


Another one of our stops was at Hopworks Urban Brewery, because - honestly - what's a trip to Portland without a few beers? The brewery is fairly new (it was under construction last time we were in town), and it offers a wide variety of drinks and locally-sourced pub grub. Hopworks also claims to be powered by 100% renewable energy, and it brews/serves only organic beers. Very cool.

on tap, an ode to our President: the Obamanable Winter Ale

French fries have been one of my vices since I was a little girl. And although I've all but given the fast-food version of them up, I'm still a sucker for fresh fries, whether they come from my very own oven or the Illinois State Fair.

Thus, imagine my delight when CH and I discovered Potato Champion, which is a late-night food cart stationed in downtown Portland. They offer small- and large-sized french fry cones, as well as french fries topped with (vegan!) poutine (aka: cheese curds and gravy). Potato Champion also stocks a variety of interesting sauces/dips for your fries, such as rosemary truffle ketchup and Dijon mustard.

CH had the vegan poutine (not my cup of tea, but he loved it), and I had a large cone of the regular fries with plain old ketchup. Our verdict: best french fries ever. Seriously.

Next on our list was Kitchen Kaboodle, which is practically an Oregon institution. (It also happens to be one of the places we revisited from our last trip - I just can't resist a good kitchen store!)

Anyway, Kitchen Kaboodle is a fantastic store that's packed with a variety of pots and pans, beautiful glasses and dishes, cool cooking gadgets, attractive table accessories, high-quality bakeware, and lots more.

Our favorite find during this visit was the "Gurgle Pot," which is a jug that's shaped like a fish and makes an amazing "gurgling" sound when you pour water out of it. Something about the jug was completely mesmerizing, although you probably have to hear it for yourself to understand why. Unfortunately, I wasn't quite brave enough to buy it and risk breaking it on the plane ride home, so it looks like I'll be coveting that fish for awhile...


One of the last places that we visited was St. Cupcake - just one of the many bakeries in Portland that creates vegan desserts.

When CH and I stopped in, the place was completely packed with tons of screaming little kids, there was no seating available, and the cupcake line was practically snaking out the door. Frankly, it didn't look good. Luckily, however, we decided to stay and fight the good fight, and were handsomely rewarded with some very tasty cupcakes. (FYI: The flat-topped vanilla cupcake is the vegan one.)

Still can't get enough of Portland?

Check out my other post:
Portland: Food & Sights + the Inside Scoop.

It'll make you wanna run right out and by a plane ticket,
if you're not already lucky enough to live there, that is!

Spicy Potato Tacos

If these delectable tacos look vaguely familiar, they should. They're modeled after the famously fantastic Crunchy Blue Corn Chickpea Tacos (aside from a few obvious changes).

Since I'm in love with everything potato-related, I figured there was no harm in marrying a few red spuds with some taco seasoning and a shell or two. Turns out, I was right - these tacos are simple, satisfying, and oh-so-scrumptious.

Recipe: Spicy Potato Tacos
(printer-friendly version)

3 red potatoes, cut into 1 in. cubes
1/2 Tbsp. olive oil
2 Tbsp. taco seasoning (or to taste)
1/2 can black beans, rinsed & drained
crunchy blue corn taco shells (follow directions on box for heating)
lettuce, to taste
2 tomatoes, chopped
1 avocado, cubed
1/8 c. fresh cilantro, roughly chopped

1.) Pre-heat oven to 425 degrees F.
2.) Cook potatoes in boiling water for 10 - 15 mins., until tender, but not mushy.
3.) Drain potatoes & pour into greased cooking dish.
4.) Gently toss potatoes with olive oil & taco seasoning, stirring to combine.
3.) Bake, uncovered, for 20 mins.
5.) While potatoes are cooking, heat black beans in small pot on stove, stirring until warmed through.
6.) When potatoes are done, remove from oven & assemble tacos. Place lettuce in each taco shell, then add potatoes & a few beans. Next, add tomato & avocado. Finally, sprinkle each taco with cilantro before serving.


-------------------------------------------------
Don't forget to check out these tasty, Mexican-inspired dishes:

• Crunchy Blue Corn Chickpea Tacos
• ¡Tacos Muy Guapos!
• Mexican-Style Chickpea Salad
• Vegan Tostada Pizza

Oscar (or Any!) Night Pretzels

Like many of you, CH and I spent Oscar night basking in the warm glow of the TV and consuming tons of delicious food. And, since we had seen (and loved!) most of the nominated films, we decided to celebrate our excitement regarding the ceremony by preparing one of our favorite snacks: home-made soft pretzels.

Two hours before the show started, we set all of the necessary supplies/ingredients out and got to work.

CH and I each took half of the dough and did our best to replicate the pretzels that we've come to know and love from one of the local brewpubs. It's safe to say that our favorite part was smacking the center of the dough against the table (kinda like when you're jumping rope) in order to stretch it out. (My other favorite part was catching a glimpse of the stars on the red carpet - in high-def! - as we continued cooking...)

pretzel prep (and the finished product), with CH at the helm

Ultimately, we topped our pretzels with garlic powder and dipped them in yellow mustard, but they would've been equally fantastic right out of the oven. And, although the whole process took around an hour and a half to complete, it was only because the dough had to rise for an hour - no problem at all...

Recipe: Oscar (or Any!) Night Soft Pretzels
(printer-friendly version)
(adapted from "Food Network Magazine," Feb/March 2009 issue)

1 c. plain soymilk
1 pkg. active dry yeast
3 Tbsp. brown sugar, packed
2 1/4 c. all-purpose flour, plus more for kneading
8 Tbsp. Earth Balance butter substitute
1 tsp. fine salt
1/3 c. baking soda
3 c. warm water
2 Tbsp. Kosher salt

1.) Warm soymilk in saucepan until approx 110 degrees F. Pour soymilk into medium-sized bowl & add yeast, allowing to soften for about 2 mins.
2.) Stir brown sugar & 1 c. flour into soymilk with wooden spoon. Dice 2 Tbsp. butter; allow to soften & stir into mix.
3.) Add remaining 1 1/4 c. flour & fine salt to make a sticky dough. Turn dough out onto lightly floured surface & knead for about 5 mins., adding flour if necessary. (Dough should be smooth, but still slightly tacky.)
4.) Shape into a ball, & place in lightly greased bowl. Cover bowl with plastic wrap, place in a warm spot, & allow dough to rise for approx. 1 hr, or until doubled in size.
5.) Pre-heat oven to 450 degrees F, & grease a large baking sheet.
6.) Punch dough to deflate, then turn out onto a lightly floured surface & divide into 6 pieces.
7.) Roll & stretch dough until approx. 30 in. long, holding ends & slapping the middle of the rope on the counter while stretching.
8.) Form each rope into a pretzel shape: make a "U" shape; hold the ends of the rope & cross them over each other once; then, press the ends into the bottom of the "U" to form the pretzel.
9.) Dissolve baking soda in 3 c. warm water, in a shallow baking dish. Then, gently dip each pretzel into the solution & arrange on prepared baking sheet.
10.) Sprinkle pretzels with Kosher salt & bake until golden (10 - 12 mins.)
11.) Melt 6 remaining Tbsp. butter in shallow dish, dip hot pretzels in it, & place them on a wire rack, allowing excess butter to drip off.
12.) Top with seasonings of your choice (ex: garlic/onion powder), & serve with mustard, if desired.

Serves: 6

*Hint: When measuring the dough (while stretching it), use a 30 in.-long piece of plain dental floss as your guide re: length.