Rosh Hashanah

I know I promised another "vegan pantry" entry today, but that will have to wait until tomorrow. Tonight is the beginning of the Jewish New Year, known as Rosh Hashanah, and I got a little bit carried away with dinner!

I distinctly remember my first Rosh Hashanah as a vegan. I suddenly realized that most of the dishes I associated with Jewish Holidays revolved around meat. My mother's chicken and slow-cooked pot roast were always center stage. One of my favorite dishes for Rosh Hashanah--tzimmes--was traditionally cooked (at least at my house) with meat as well. My heart dropped a bit as I realized I wouldn't be able to carry on these traditions.

While I puzzled about what to prepare, it soon became evident that it wouldn't be too difficult to come up with some alternatives, that were not just acceptable, but actually delicious! After all, the best part of the tzimmes to me was always the sweet flavors of the carrots, root vegetables, and sweet apricots melding together as they simmered in the oven. And so, tzimmes quickly became a real Rosh Hashanah staple for me (and I haven't shied away from introducing it to other holidays as well!). I found plenty of ideas online for other delicious dishes that were familiar to me as a Jew, but that I'd never previously tackled. Along with the traditional challah roll, some kugel, and a few nice vegetable side dishes (and tzimmes, of course!) can make for a really nice meal. (If you're looking for some more vegan Rosh Hashanah ideas, check out this list on Veg Kitchen.)

For the challah this year, my friend brought a loaf over. Next year (or maybe next Shabbat?), however, I'd love to try some of the great vegan challah recipes myself (I'm sure the Post Punk Kitchen recipe is delish, and the one on Nava Atlas' site looks great as well).  Apples dipped in honey are another traditional part of Rosh Hashanah (to celebrate a "sweet new year)." Many vegans choose to avoid honey because of the killing of bees that occurs during its collection. There are plenty of vegan alternatives to honey, including Bee Free Honney, which was designed specifically to mimic its properties. Other sweeteners that approximate the consistency of honey, such as agave nectar (there is even a honey-flavored agave), are also often used.



As for my kugel recipe, I've hopped around with many different vegan adaptations of this traditionally egg-filled dish, and this year I decided to try this sweet one (see below), from the "Discerning Brute." I ended up tweaking this recipe significantly (it was delicious!), and I look forward to posting my own recipe soon.



And for the roast? I'd never tackled replacing with it anything, but this year I decided I might give it a shot. My eyes originally fell on this fantabulous-looking recipe from Post Punk Kitchen, but alas, my time today was short. Since I was already committed to the tzimmes and the kugel, I instead went for the Field Roast "Celebration Roast" at Whole Foods (a wheat gluten roast stuffed with butternut squash, apples, and mushrooms) for somewhere around $7.99. I braised it with Edward & Sons Not-beef broth (also from Whole Foods), seasoned with a little extra thyme, rosemary, and rubbed sage.



Many holidays revolve around food. We grow up with traditions that may seem difficult to part with, but leaving meat out of your meals doesn't have to be a hurdle. You can incorporate the flavors you love, from the dishes you've always known, into compassionate cooking as well. As everything sat simmering in the oven today, and the aromas came wafting out of the kitchen into the living room, my boyfriend told me the smell was quite evocative. "Of what?" I asked. "Of being a Jewish boy," he said.

Vegan MoFo Day Two: Some Dinner Ideas

My second Vegan MoFo entry! Continuing along my pantry theme, I'm including some of my favorite items to keep on hand for dinner. I'll start with meat substitutes, and then move on to some ingredients with which you may be more familiar.



Meat Substitutes
Tempeh
Although it is also made from soybeans, it has a different texture from, and does not taste like, tofu. Additionally, the fermentation process used in tempeh production (and the use of whole beans) give it a higher protein, vitamin, and  fiber content. Although tempeh has a nice nutty flavor on its own, it is especially good when marinated. Tempeh is quite firm, and should therefore be sliced into small strips or cubes, (less than 3/4 inch thick). You can also boil tempeh briefly to soften it. It can be added to a stir fry (it browns nicely), tacos, or crumbled into chili. It's commonly used on vegan reuben sandwiches. Tempeh is available in most health food stores and in many well-stocked grocery stores. Aside from basic tempeh, you can also buy pre-marinated tempeh, such as "Fakin' Bacon" or make your own.

Tofu
Tofu is one of the more well known meat substitutes, and for good reason. From a nutritional perspective, tofu is an excellent source of protein. It's neutral taste absorbs flavors from other ingredients quite readily (making it a prime candidate for marinating), and it can be used in a variety of ways (fried, used as a dressing base, in smoothies, desserts, etc.). Firm or extra-firm tofu can be a great addition to stir fry, while silken tofu is an excellent addition to smoothies, and can also be used to provide a light, fluffy texture to many desserts. Since it doesn't have much of a flavor on its own, imparting a nice flavor requires a small amount of effort (like marinating or frying). For some innovative recipe ideas, click here (and don't forget to check out my own buffalo tofu recipe).

Seitan
Seitan is one of those foods that I truly love but most non-vegetarians have never heard of or encountered. Also known as "wheat gluten," seitan has a similar texture and look to meat when cooked, and is a popular meat substitute. While I haven't yet endeavored to make it on my own (although I'd like to!), seitan can be prepared by hand. It is made by washing wheat flour dough with water until all the starch dissolves, leaving insoluble gluten that is then cooked before being eaten. Prepared seitan is also available in most health food stores, and in some well-stocked grocery stores.

Seitan is often used by asian restaurants as a mock meat. It has a high protein content, which also makes it an ideal meat alternative. I love seitan piccata, and I've had a sort of wine-braised seitan at several restaurants that was just to die for. It can easily be incorporated with a stir fry. It does have a bit of its own inherent flavor, and if you add a splash of soy sauce it can be quite good (see my entry on pak choi stir fry).

Dinner (and lunch) Standbys 
Almond butter
A great alternative to peanut butter, almond butter can be used in almost any recipe that calls for peanut butter. It has a similar flavor (although a bit less "nutty") and consistency, and just like peanut butter it's available smooth, crunchy, salt-free, etc. It's available in many grocery stores, and nearly all health food markets. It can also make a great, protein-rich addition to a shake or smoothie. It works great as a binder (in things like burgers!), as its taste is a bit more subtle than peanut butter.

Beans (dry and canned): black, garbanzo, red, white
Another familiar ingredient, but keeping them on hand can be a great way to throw together a meal in a pinch. They're a great source of iron and protein. Mix with quinoa and some fruits or veggies (like mango, avocado, bell pepper) and vinegar, and you're on your way to a great salad. Throw some beans in with some greens (like spinach, escarole, kale) and some tempeh and you've got another quick and easy meal. Beans can be great for a nice dip as well (try a white bean dip, or a nice hummus with the garbanzos!)

Broccoli
Broccoli is an easy vegetable to cook, and most people are quite familiar with it. Aside from a great side dish (I like blanching it, then mixing in the frying pan for a brief bit with garlic, olive oil, salt, and pepper), it can make a nice addition to a stir fry as well. It's also a great source of iron!

Brown rice
This makes a great addition to a stir fry, or a nice side to many other meals. Why brown over white? A grain of rice has several layers. In the production of brown rice, only the outermost layer (the hull), is removed, avoiding the loss of nutrients that occurs with further processing (like that used to produce white rice). Brown rice is a great source of manganese, selenium and magnesium, and contains much more vitamin B, fiber, and iron than white rice.

Hummus
These days, most people are familiar with hummus. Made from cooked, mashed chickpeas, blended with tahini, olive oil, salt, garlic and lemon juice, hummus is another great source of protein and iron for vegetarians. Aside from it's standard use as a pita dip, it also makes a great dip or spread for veggies, crackers, wraps and sandwiches.

Kelp granules
With its high mineral and iodine content, some people use kelp as a nutritional supplement. It has a bit of a salty flavor (without actually containing salt), so it can be a nice addition to a pasta sauce or a slightly savory shake that might be able to handle the slightly robust flavor.

Noodles
Yup, noodles. Aside from using wheat-based noodles in your standard tomato or pesto-sauce dishes (which you can round out by adding some nice meat substitutes and a veggie side dish), don't be afraid to branch out. Rice or soba noodles can be added to a stir fry, or a great meal on their own, with veggies, tofu, and some soy sauce, ginger, and sesame oil used for flavoring.

Nutritional Yeast (also known as Brewer's Yeast or NOOCH)
What is nutritional yeast? Just what it sounds like...yeast (often infused with a B-vitamin complex). It is usually sold in flake (or powder) form, and can be found in the bulk food section of most natural food stores. It has a cheesy taste to it, and is great on top of (or in) pizza, or pasta sauce. You can add it to sauce in much higher quantities to really impart a cheesiness. It makes a great addition to any vegan diet (I love sprinkling it on top of all of my salads!). You can read more about it here.

Liquid Aminos
This is a gluten-free alternative to soy sauce. It is soy-based, but the soy is not fermented. It contains many essential amino acids, so it can be a nice addition to stir-frys, dressings, marinades, and sauces. It has a slightly different flavor from soy sauce, and is often used when making vegan bacon. I think it can impart a nice salty flavor to collard greens.

Peanut butter
Another great staple. Peanut butter and jelly sandwiches are a big favorite around my house--especially if we're going on a hike or otherwise out and about and we want to make something easy and virtually non-perishable. And there's no need to limit peanut butter to sandwiches! It can also make a great, protein-rich addition to a shake or smoothie. Mixed with a bit of thai curry paste, ginger, soy sauce, and lime juice, it can also makes a great dipping or pasta sauce!

Quinoa
While quinoa is considered a grain, it's actually a seed. The use of quinoa originated in the South American Andes, where it is still used today. After cooking (it cooks just like a grain or rice), it can be mixed with vegetables, incorporated into soups, or used cold with oil, vinegar, and lemon juice (and some fruit or veggies) to make a salad. One of my favorite recipes (from Vegan with a Vengeance) is quinoa and black-bean stuffed peppers in tomato sauce. Quinoa is gluten-free and cholesterol free, but is a great source of protein (higher than all other whole grains), as well as iron and amino acids.

Soy sauce
Likely another familiar item to most readers, soy sauce is made from fermented soy beans, wheat, water and salt. If you're looking for a wheat-free alternative, check out tamari soy sauce, which is often made with little or no wheat (gluten-free varieties are available). When I first began eating vegetarian, I was a bit of a stir-fry addict, and I quickly learned that there are many different types of soy sauces, which have a range of flavors. So don't be afraid to experiment!

Tahini
Tahini is a creamy nut butter made from ground sesame seeds. While it's a commonly-found ingredient in hummus, it can also be incorporated into dressings and sauces, or used as a sandwich topping. The flavor is a bit strong, so many people prefer mixing it to using it straight.

Vegetable broth/vegan bouillon cubes
You'll need broth or vegan bouillon cubes for all kinds of soups, but also some sauces, and to incorporate into rice, grains, or quinoa to impart additional flavor.

Veggies!
Another "obvious" ingredient, but here I would like to emphasize to again not be afraid to step outside of your comfort zone. Aside from the more obvious sources of iron, like spinach and broccoli, don't forget about the other greens:  swiss chard, turnip greens, kale, brussels sprouts, and bok choy!

That's all for today! Tomorrow I'll discuss milks, oils, and vinegars! And then we'll move on to some more actual recipes! Challenge yourself to try a new "veggie" ingredient some time this week!

Vegan MoFo and Tips for your Vegan Pantry

September is Vegan MoFo (Vegan Month of Food!). Hundreds of bloggers across the country will be posting nearly every day all about vegan food. Posts will include recipes, lifestyle suggestions, personal stories--basically anything and everything related to vegan food! I had a lot going on myself this month, so I didn't sign myself up to commit to the 20-or-so recommended posts for the month, but I look forward to a blog-filled month with lots of great entries! And I'll certainly be contributing as many as I can myself!

So...to kick off Vegan MoFo, I've started putting together some of my own vegan pantry suggestions. Today, I'll just start off with my suggestions for vegan baking. I've also put together lists with dinner/lunch and breakfast suggestions, including some in-depth descriptions of the various milks, oils, and vinegars available to incorporate into and enrich your vegan cooking. I will compile all of these entries into a "Vegan Pantry" section tab at the top of the blog, so that they can be easily referenced.

Maintaining healthy eating habits can be a real struggle if every snack or meal involves a long debate or look at a recipe book. Lots of people wonder how it's possible to eat "only" vegan food at home. Being familiar with the options, and keeping your favorites stocked in your pantry can be a huge step in the right direction! Below is a list some of the things I keep on hand, including quite a few items you might not be so familiar with. I hope this will serve as a good introduction to some new ingredients, as well as some creative ways in which you might utilize some of the items with which you're already familiar.

My Baking Pantry Staples:
Be aware that vegan substitutions in baking can be a bit tricky! They may require some experimentation. For more information on vegan baking substitutes (and when to use them), I'd recommend checking out the Post Punk Kitchen.

Agar powder
Also known as agar agar, this gelatinous substance has traditionally been used in Asian desserts. It is a great vegetarian gelatin substitute, and can be used as a thickener for puddings, jelly, ice cream, gravies, and soups, among other things. It is a seaweed derivative (but doesn't taste like it), and is typically sold in powdered or flake form (the powdered form can generally be substituted 1:1 for gelatin).

Agave syrup
Also known as agave nectar, agave syrup is extracted from the agave plant. It can be used as a substitute for sugar in most recipes (see "Sugar" section below), and while I still use it from time to time, it does have its own drawbacks (The "healthfulness" of agave has been a subject of much debate in the natural foods community). But if you have some lying around, or prefer it over cane sugar, it's a nice option and can generally be substitute about 1:1 as a sweetener.

Apple sauce
You're probably quite familiar with this one...but do you know all the different ways you can use it? There's the more obvious 1:1 substitution for oil in most baking recipes, but 1/4 cup apple sauce can also substitute for 1 large egg. If you've never tried, I'd recommend making your own apple sauce sometime...it can be healthier than what's in the jar, and also tastier!

Arrowroot powder
Arrowroot, also known as arrowroot starch, is a great thickener. It's derived from a tuber, and is easy to digest. It's nice because it has a more neutral flavor than many other thickeners, and can stand up to freezing. To use, just mix powder with equal parts liquid, and whisk together, then stir into hot liquid for about 30 seconds, until blended, being careful not to overheat. 1 tbsp arrowroot should thicken about 1 cup liquid.

Bananas
1/2 ripe (or overripe) banana mashed (or blended) very well= 1 egg. Bananas are an awesome egg replacer, which is why banana bread recipes often don’t call for eggs. They make things really moist, so they can be an excellent option. The taste can be a bit intrusive, however, so be sure to keep that in mind when choosing the baked goods in which you'd like to incorporate it.

Butter
The dairy-free, vegan (duh!) kind. There are several options out there, many of which are quite tasty and virtually indistinguishable from their butter alternatives, particularly when baking. I highly recommend Earth Balance.

Canned pumpkin
1/4 cup canned pumpkin can substitute for one large egg. In the fall especially, I love making pumpkin muffins, pumpkin cake, etc. Plus, if you have a vegan dog, a little bit of canned pumpkin can be a great treat for him (and a great vehicle for sneaking in his pills!).

Chia Seeds
Like many people, I didn't know much about chia seeds until recently. Their use originated in Central America. They are rich in omega-3 fatty acids, as well as fiber. They've been kind of blowing up on the health food scene for a variety of reasons. They're supposed to provide energy, while also being much more filling than many other seeds. When combined with water, the fiber causes the seeds to gel (which you may be familiar with if you've ever tried the chia-infused drinks they sell in the stores!), allowing them to be used in puddings and even jams. If you'd like to make your own chia-seed infused drink (and save on the expensive bottled beverages at the store!), you can put a tablespoon or two in your lemonade or fruit juice. Just let it sit for about five minutes to gel. They can also be substituted for eggs in baking. They can be a bit more difficult to find, and are quite expensive in health food stores, but a little will go a long way. If you have a Mexican grocery store near you, I'd highly recommend shopping there; if they carry chia seeds they are often much more affordable (and equivalent to what you'll find at the health food store!).

Egg replacer
There are a variety of egg replacers on the market. The main ones I know of are Ener-G and Bob's Red Mill Egg Replacer. I've never actually tried the Ener-G brand, but I've found Bob's Egg Replacer to work well. While it's an easy substitute in a pinch (just follow the package directions), I find that it does tend to make baked goods denser, and even slightly chalky sometimes. My favorite vegan baked goods usually call for vegan yogurt or other moist ingredients as a substitute for eggs.

Flaxseeds
Flaxseeds can be another great vegan egg substitute, and they have omega-3 fatty acids. Be sure to store ground flaxseeds in the freezer because they're quite perishable. Like some other vegan substitutes, you have to be careful with flaxseeds as they do have a distinctive flavor (for more tips on when to use them, see the Post Punk Kitchen tips). 1 tablespoon ground flaxseeds whisked together with 3 tablespoons of water replaces one egg.

Flour
White flour (I recommend organic, unbleached, all-purpose flour) is of course a pantry staple we are all familiar with, but as you start exploring healthier recipes you may find that different baked goods call for flours outside of your normal comfort zone. Oat? Brown rice? Potato? Amaranth? Whole wheat? Some of these flours may need to be combined with others (such as the regular white stuff), because they may not rise on their own. Using them in combination with or instead of white flour is a great option, as they contain nutrients, protein and fiber that white flour does not.

Milks
I'll discuss these more in tomorrow's post, but soy, almond, rice, and coconut milk are all great options for vegan baking.

Oils
These will also be discussed further in tomorrow's post, but canola oil is an essential for me when baking, while coconut oil can be incorporated into certain desserts (such as chocolate truffles), as it hardens when cooled.

Shortening
There is vegan shortening available that works well and, I think, is virtually indistinguishable from the "other" stuff. Again, I'd recommend trying Earth Balance (available at most health food stores, and at all Whole Foods I've ever been to).

Sugar
Vegan sugar is...a bit complicated. It depends on how you define ‘vegan.’ Refined sugars available at the supermarket are generally derived from cane sugar or beet sugar, and do not contain animal products. Most cane sugars are, however, processed with animal bone char, which is used to remove color, impurities, and minerals from sugar. Conversely, bone char filtering is never used in beet sugar processing. Unfortunately for consumers, it is difficult to know the source of the white refined sugar that most foods contain. Many manufacturers use both cane sugar and sugar derived from sugar beets. If you do choose to avoid sugar processed with animal bone char, Whole Foods, many natural food stores, and even many regular grocery stores, do sell vegan refined sugars. Additionally, certified USDA organic sugars are not processed with bone char. C&H Sugar, Domino Sugar, Florida Crystals, Hain, Sugar in the Raw, Wholesome Sweeteners, and 365 (Whole Foods Brand), all offer some organic, vegan options.

Yogurt
Vegan yogurt used to be all about soy, but these days there are other alternatives, including almond-based and coconut-based yogurts. I don't generally care for the texture of almond yogurt on it's own (in fact, I think the coconut-based yogurts may be favorite), but incorporated into baking all three types of yogurts make a good egg substitution, while providing moistness. 1/4 cup of yogurt can be substituted for 1 egg in a recipe.

That's all for now...hope this helps you to get baking!

Chilly Basil Lemonade

This super-simple, refreshing drink is perfect on a hot summer day!
Chilly Basil Lemonade
What You'll Need
6 cups water
3 lemons (peeled, seeded, and chopped)
1/3 cup sugar* (or 1/3 cup agave syrup**)
1 cup basil leaves (fresh, not dried!)
2 cups ice cubes
You'll also need a blender!

What You'll Need to Do:
Place ice and water in a blender, and blend until crushed. Add the lemons, sugar, and basil, and blend for several minutes until well combined and desired consistency is reached. Enjoy!



Some Tips and Tricks
The recipe makes about 6 cups (good for hosting!), but you can cut it in half if you're looking to make enough for 1-2 people.

Hosting a summer dinner? Feel free to add some vodka in! About 1 shot per 8 oz. glass should do it. The flavor blends in quite smoothly with the lemonade.

*not all sugar is considered strictly vegan, see my "Vegan Pantry" page for more info

**Exactly what is agave syrup? Basically, it's a nectar extracted from the agave plant. It can be used as a substitute for sugar in most recipes, and while I've used it from time to time, it has its own drawbacks (The "healthfulness" of agave has been a subject of much debate in the natural foods community). But if you have some lying around, or prefer it over cane sugar, it's a nice option for this recipe.

Beyond Sushi at Chelsea Market

I love sushi. Maybe it's my California roots, or just its undeniable great-ness, but I'm pretty much always in the mood for those little rice-rolls of goodness.

When I became a vegetarian, I was happy to continue enjoying my favorite vegetarian rolls. Kampyo, peanut avocado, oshinko maki, and umekyu are now on the top of my list. Unfortunately, my boyfriend has not been quite so enthusiastic about the vegetarian options at many sushi places. While some local restaurants offer a range of vegetarian options wide enough to satisfy my palate, I'll admit that the choices are often frustratingly limited.
 
So you can imagine my delight when wandering around Chelsea Market, I happened upon a vegan, sushi joint!

Beyond Sushi, founded by Chef Guy Vaknin (a finalist on Fox's Hell's Kitchen), offers a variety of seasonal fruit and veggie sushi. They have two locations: one at Union Square and one in Chelsea Market.

They seem to be doing something right--the line at lunchtime was out the door! The one in Chelsea Market is a take-out place. There's plenty of seating in the surrounding market, though. Even right at peak lunch hours, the service was really fast.

I was thrilled when I saw the menu. It was not just the deliciously fresh ingredients that caught my eye--but the thoughtful flavor combinations! I had the "La Fiesta" (pictured above), which included avocado, chayote, and pickled jalapeño in a black rice roll, topped with cilantro (it was excellent!). According to their web site, the black rice is "a gluten free grain that contains 18 amino acids and has a natural black hue." The rolls came with chili mango sauce on the side (in a little plastic tube, for easy application). Each of the rolls comes with a sauce that you can apply to the rolls. You can also request sides of any of the sauces on the menu.

I ordered the lunch special, which includes one roll (eight pieces), as well as two individual pieces. I had the mango (with jalapeño wasabi sauce) and seaweed (with sweet soy mirin) individual pieces. They were both delicious.



My friend had the "Pickle Me," (above) made with their six grain rice, gobo, carrot, pickled daikon, avocado. The six grain rice "is a medley of rye berries, hulless barley, pearl barley, brown, red, and black rice." These rolls came with the carrot ginger sauce, which you can see on top of the rolls. My friend also ordered a side of kimchi. It had a unique flavor profile--a bit sweeter than most--but really excellent.

There's a small refrigerated section in the back, where they house fresh-made juices, and puddings, among other things. I had the watermelon lemonade, which was wonderful (just the right amount of sweetness).


And, for the sake of the blog, I figured I had to try a chia-seed pudding, right? I've never actually had chia seed pudding before. Chia seeds, which originated in Central America (and were apparently eaten by both the Aztecs and the Mayans) are rich in omega-3 fatty acids, as well as fiber. They've been kind of blowing up on the health food scene for a variety of reasons. They're supposed to provide a great deal of energy, while also being much more filling than many other seeds. When combined with water, the fiber causes the seeds to gel (which you may be familiar with if you've ever tried the chia-infused drinks they sell in the stores!), allowing them to be used in puddings and even jams. They can also be substituted for eggs in baking.


I had the vanilla chia seed pudding with cinnamon roasted apples and a side of caramel sauce. It was a-maz-ing. I've definitely been inspired to try making my own pudding at home!

To summarize: Beyond Sushi made for a perfect lunch. Nothing too terribly fancy, just well-balanced flavors combined in smart and unique ways. They also have special monthly rolls that sound amazing. I can't wait to check out the rest of the menu, and check out the Union Square location!

Chocolate-Peanut Butter-Banana-Tofutti Cutie Shake!

I've been experimenting with Tofutti Cuties this week.

What are Tofutti Cuties? Delicious, vegan ice cream sandwiches! My sister first turned me on to these several  years ago (they are also kosher!). These little bitty sandwiches come in packages of eight, with vanilla, cookies 'n cream, mint chip, berry or chocolate filling. I think they make a great, affordable addition to a shake (vegan ice cream can be expensive, but Tofutti cuties cost just about 75 cents each). If you haven't found a vegan ice cream that you're happy with, go ahead and give these a try anyhow. I know lots of people who don't care for the almond or soy-based ice creams but many of them enjoy these Cuties nonetheless.

So if you're in the mood for an ice cream sandwich, grab a box of these guys!  They're a perfect treat on a hot summer day. And the next time you're in the mood for a shake, throw one of them in! Here's a recipe idea to get you started.

Chocolate-Peanut Butter-Banana-Tofutti Cutie Shake
makes 1 3/4 cups

What You'll Need:
1 Tofutti Cutie, broken into pieces (vanilla, chocolate, or cookies 'n cream)
3/4 cup dairy-free milk (I like to use coconut, but soy or almond will work as well)
1 frozen banana, broken into chunks
2 tbsp cocoa powder (if you use a chocolate Tofuttie Cutie, reduce to 1 tbsp)
2 tbsp peanut butter
1 tbsp sweetener (I'd recommend agave nectar* or maple syrup)

What You'll Need to Do:
If using a high speed blender, you can throw everything in there and blend until smooth. If you're blender's got a little less power, no problem. First, blend together the banana and the milk. Once it's nice and smooth, add in the rest of the ingredients and blend again.

*see my "Vegan Pantry" page for more information on agave syrup

Banana-Berry Smoothie

As promised, I have a new recipe to share with you--just in time for summer!

I've always been something of a smoothie nut--at least when I've had access to a good blender! I have fond memories of frequenting a smoothie place that opened up right near my house when I was in middle school. My sister and I fell in love with these smoothies, and we soon realized how easy it was to make our own delicious, refreshing drinks filled with all kinds of tasty stuff! Every summer we would pull out the blender in our kitchen and mix up all sorts of different concoctions.

When the warm weather came around this year, I was thrilled to start experimenting with my new blender. I've been mixing things up pretty much daily for the last week or so, and when my boyfriend claimed this smoothie as his favorite, I figured it would be a good pick for a post.

Banana-Berry Smoothie
Makes about 3 cups
What You'll Need:
1 1/2 cups strawberries, frozen (about 8 oz.)
1 6 oz. container almond, coconut, or soy yogurt (I use plain, but a fruit flavor would work, too!)
1/3 cup blueberries
1 banana, frozen, and broken into large chunks
1-2 medium sized carrots, peeled and roughly chopped*
3/4 cup orange juice
up to 1 cup almond, rice, or soy milk

What You'll Need to Do:
If using a high-powered blender, add ingredients in the order listed and secure the lid. Start off at a slow speed, and quickly increase to the highest speed for your blender. Blend until smooth.

*If using a less powerful blender, you will have to grate the carrots or omit them. You'll also need to add the ingredients in batches. Add about half of the strawberries and bananas in with the orange juice and yogurt and blend until smooth. Add in the remaining ingredients and continue to blend until desired consistency is reached.

If you like your smoothies really thick, you can omit the milk altogether. If you'd like to thin it out a bit, add 1/4 to 1 cup milk and blend until desired thickness is reached.

Tips and Tricks
If you like (or would like to start) making smoothies in the summertime, stock up on your favorite fruits and yogurts. Alternatively, you can use silken tofu to thicken up your smoothies as well (I have some smoothie recipes utilizing this ingredient coming soon!).

Bananas are a nutritious and inexpensive addition to any smoothie, and even if you're not a huge fan of their flavor, it is oftentimes masked by the other ingredients. You can even buy the day old bananas at the market to save even more--just be sure you get them into the freezer as soon as you can! Peel and freeze bananas in a plastic baggie or other container in your freezer. And no need to stop with frozen bananas--you can chop and freeze things like mangoes and other fruits as well.

Fruit-filled smoothies also offer an opportunity to slip in other healthy ingredients, such as the carrots in this recipe. The carrots have a bit of a sweetness to them which meshes well with the other ingredients. Their taste was virtually imperceptible in this particular recipe.