Free radicals are highly unstable molecules that damage your cells by scavenging your body looking to pick up or donate electrons. While free radicals are impossible to avoid, we can take preventative measures to make sure our bodies have the defenses they need.

Eating foods that are antioxidant-rich, like raspberries and blueberries, are the best way to combat these damaging free radicals. I am not a professional nutritionist but I find the best way to get in my vitamins and minerals is to make a smoothie. Smoothies are my little insurance policies to my health and now have become a part of my daily life. Before giving up meat and dairy, I only had  sugary food court smoothies but making your own tastes way better and are easy to make! 

I am so pleased to share these recipes from my e-Book! I have made these two smoothies more than a dozen times, usually in the afternoons before heading to work. I find the natural sugars give me a boost without the crash like coffee. Easy, quick to make, and nutritional dense, make a smoothie when you are feeling a little sluggish. These two smoothies were my go-to when I was developing the e-Book, it helped me feel alert on days where all I did was stare at my computer screen. While I don’t entirely skip my morning coffee, because of smoothies I no longer need the whole coffee pot to stay alert. Hooray for smoothies! 

Food is the best way to get the nutrients you need, so drink up! 

Since I am not a nutritionist, I got my antioxidant information from this source. 

11 recipes down, 19 more to go! See you tomorrow for Day 12: Favourite Cookbook. Missed Day 10? Check it out here.

Stay connected on the daily by following me on Instagram, Twitter, Facebook and Pinterest.  Made this recipe? I would love to see it! Use the hashtag #screcipe on your social media. 

P.S. You can get your copy of my free e-Book, Sprouts & Chocolate: Uncooked, by subscribing to my site. It contains 15 vegan and gluten-free recipes that do not an oven or stove!

Antioxidant Power Smoothie, Pink & Purple

 

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Prep time

5 mins

Total time

5 mins

 

This antioxidant-packed smoothies are full of nutrients, fibre, and vitamins. They are quick, easy, and nutrient-dense to keep your energy up for the day. I like the addition of hulled hemp hearts to add a little bit of plant based fat. This recipe is vegan, raw, gluten-free, soy-free, grain-free, and serves 1 large or 2 smaller smoothies.

Author: Jessica DeMarra

Recipe type: Drinks

Cuisine: Vegan, Raw, Gluten Free

Serves: 1-2

Ingredients

• 1 frozen banana
• 1 peeled orange
• 1 cup frozen raspberries OR blueberries (depending on whether you want a pink or purple smoothie)
• 1 cup unsweetened almond milk
• 3 tablespoons hulled hemp hearts
• 2 tablespoons goji berries, soaked in warm water for 5 minutes

Instructions

1. Add all ingredients to a high power blender and blender until smooth. Transfer to glasses and enjoy!

Nutrition Information

Serving size: 2

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The post Day 11 Vegan MoFo: Antioxidant Power Smoothie, Pink & Purple appeared first on Sprouts & Chocolate.

What was the tipping point of you committing to a vegan lifestyle?

F: I don’t think there was a specific point that made me turn to veganism; it was more of a process. The more I read about how our food is made and processed, the less commercial food I wanted to eat. Now, I don’t like the texture of meat. I don’t like the taste of dairy. I don’t like the look of eggs. And of course, I don’t like the idea of eating any of them.

F: Oddly enough, I hate the reputation that blogging has in the outside world. I’ve heard a few peers joke about my blog, saying it’s a job for stay-at-home moms (as if there were something wrong with being a stay-at-home mom!). On the contrary, I’ve had plenty of friends support me and respect my work. I argue that a woman blogger is a resourceful person who uses her talents and strengths to influence and help other people online, all while maintaining her own mini-business. There are plenty of bloggers out there who are immensely successful for their hard work and creative ideas.

F: I openly admit that I eat too many chocolate chips for my own good. While I mostly snack on fruits, veggies, and nuts, I’ll often go for a handful, or multiple handfuls, of vegan-friendly chocolate chips.

Day 8 Vegan MoFo: Felicity from Tofu for Thought + Banana Date Loaf

 

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Prep time

5 mins

Cook time

60 mins

Total time

1 hour 5 mins

 

Author: Felicity Watson from Tofu for Thought

Recipe type: Dessert

Cuisine: Vegan

Serves: 1

Ingredients

• 2 tablespoons of flax seeds + 5 tablespoons of warm water
• ½ cup of medjool dates + 2 tablespoons of warm water
• 4 ripe bananas
• ⅓ cup applesauce
• 1.5 cups of flour
• 1.5 teaspoons of baking powder
• ⅓ cup cane sugar + 2 teaspoons for the topping (optional)
• 2 teaspoons of cinnamon (optional)

Instructions

1. In a small dish, pour the flax seeds into 5 tablespoons of warm water. Let them soak while you prepare the rest of the batter.
2. In a blender, combine the dates with 2 tablespoons of warm water. Blend it until it forms a chunky paste.
3. In a large bowl, mash the bananas into a pulp. Finally, stir in the applesauce and date paste. Combine with the flour, baking powder, sugar, and soaked flax seeds.
4. Scoop the batter into an oiled bread pan. If you would like to, sprinkle on 2 teaspoons each of sugar and cinnamon.
5. Bake it at 325 ̊F for 45-60 minutes, making sure that the bottom doesn't burn.
6. Once the bread is done cooking, remove it from the pan

Notes

In the unlikely event that there are leftovers, store the loaf on its side on a cutting board or cooling rack underneath a kitchen rag. An airtight container will also work to keep in the moisture.

The sugar and cinnamon topping are not essential, but they do add a nice flavor and sweetness to each slice. Plus, your whole house will smell amazing while the loaf is baking!

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The post Day 8 Vegan MoFo: Felicity from Tofu for Thought + Banana Date Loaf appeared first on Sprouts & Chocolate.

I hope these recipes will come in handy for those hungry kids after school!  Day Two is all about recreating a childhood meal. This one always hits close to home because my mother, a single parent, did not cook. The only time my family had a sit down meal together was around holidays or birthdays. I admit, reading narratives from other blogs about spending an afternoon with their family around their dining table making homemade ravioli or their Sunday traditional roast always made me a little jealous.My early life was not surrounded by homemade food and perhaps this is why I have committed my adult life to good and wholesome meals. This is no fault of my mother’s, she worked 2 jobs to support my sister and I and we never went hungry. Our meals were usually from a package so it was quick and easy for my mother to make between her two shifts that day. My sister and I went to a Catholic high school so it let out an hour earlier than most, which meant our lunch hour was at 10:40am. By the time we got home, we were so hungry and could not wait for dinner. My mother, standing in the kitchen, wearing her server uniform, would be chopping apples, slicing cheese, and piling crackers onto a plate for us to eat as soon as we got home. We chatted about our day, my mother would tell us what she prepared for dinner and how to reheat it for later, we started our homework while my mother sipped Earl Grey tea, and then she kissed us goodbye to leave for her other shift. This was our family time and I did not appreciate it when I was younger. I wanted the typical nuclear family that I saw on television, the kind that had pancakes from scratch on Sundays, and the mom that made cookies for bake sales at school. 

I did not get that kind of mom. I got a fighter, a woman who sacrificed and pushed to make sure her kids had the best childhood she could provide. There were times that she and I did not see eye-to-eye but looking back now, I can see all the hardships she took on by herself.

This is not your typical childhood meal recreation. These recipes were not passed down from generation to generation on an old faded cue card. My mom did not make the best Mac & Cheese or the best chocolate chip cookies but she did make the best with the short time we had with us, which suits me just fine.

2 recipes down, 28 more to go! See you tomorrow for Day 3: Quick, Easy, and Delicious! Missed Day 1? Check it out here.

Stay connected on the daily by following me on Instagram, Twitter, Facebook and Pinterest.  Made this recipe? I would love to see it! Use the hashtag #screcipe on your social media. 

5 Nut-Free Afterschool Snacks: Avocado Sourdough Toasts

 

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Prep time

5 mins

Total time

5 mins

 

Avocado toast is da' bomb and I eat it as a snack on the regular. The creamy, green avocado pairs wonderfully with the tang of sourdough bread. I add on red chili flakes but you can omit them unless your child likes spice!

Author: Jessica DeMarra

Recipe type: Snack

Cuisine: Vegan

Serves: 2

Ingredients

• Avocado Sourdough Toasts:
• 2 slices sourdough bread, toasted
• ½ ripe avocado
• ½ teaspoon hemp hearts
• Fat pinch of fine grain sea salt
• Pinch of red chili flakes (optional)

Instructions

1. With a fork, smash the avocado onto the toasted sourdough bread. Sprinkle with hemp hearts, salt, and red chili flakes. Cut the toasts into halves or even sticks. Serve and enjoy!

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5 Nut Free Afterschool Snacks: Fruity Pink Smoothie

 

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Prep time

5 mins

Total time

5 mins

 

Bright and fruity, I tested this recipe out with my 8 year old nephew and he loved it! This raw smoothie will keep their energy up to do some homework but won't ruin their dinner. This recipe makes 2 cups.

Author: Jessica DeMarra

Recipe type: Drinks

Cuisine: vegan, raw

Serves: 2

Ingredients

• Fruity Pink Smoothie:
• ½ cup fresh or frozen strawberries
• 1 frozen banana
• ½ peeled orange
• 1 cup seed milk
• 2 tablespoons hulled hemp hearts
• Ice (if your fruit is fresh vs. frozen, you will need to add ice)

Instructions

1. Add all the ingredients to a high power blender. Blend until smooth. Serve with strawberry garnish and enjoy!

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5 Nut-Free Afterschool Snacks: Apples with Cinnamon Date Caramel

 

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Prep time

7 mins

Total time

7 mins

 

I love this easy finger food for kids. All natural sugars, easy to make, and kid approved. This Cinnamon Date Caramel is a great after school snack.

Author: Jessica DeMarra

Recipe type: snacks

Cuisine: vegan

Ingredients

• Cinnamon Date Caramel:
• 10 soft medjool dates, pitted
• 2 teaspoons fresh lemon juice
• 2 teaspoons melted coconut oil
• ¼ teaspoon ground cinnamon
• Water
• Pinch of salt
• 
  Apple wedges to serve

Instructions

1. Add the pitted dates, lemon juice, coconut oil, cinnamon, and a teeny pinch of salt to a high power blender. Turn on the blender and slowly add water, 1 tablespoon at a time until you have reached your desired consistency. I added about 7 tablespoons of water so the caramel would stick to the apples when dipped. Serve with apple wedges and enjoy!

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5 Nut-Free Afterschool Snacks: Celery & Cheese Dip

 

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Prep time

2 hours

Cook time

5 mins

Total time

2 hours 5 mins

 

Say no to Cheese Whiz! That jar of bright orange spread haunted most of my childhood since my sister loved it. This one is nutritious, delicious, and kid approved. This recipe also makes awesome salad dressing on my Big Ol' Texas Bowl Salad

Author: Jessica DeMarra

Recipe type: snacks

Cuisine: vegan

Serves: 4

Ingredients

• For the Nacho Dip:
• ½ cup sunflower seeds, soaked for 2-8 hours*, drained and rinsed
• 3 tablespoons nutritional yeast
• ½ red pepper, chopped fine
• 2 tablespoons fresh lemon juice
• ½ teaspoon ancho powder (use regular chili powder for a flavourful but not spicy nacho cheese)
• ¼- ½ teaspoons fine grain sea salt
• 4-6 tablespoons warm water
• 
  Celery Sticks to serve

Instructions

1. Add all the ingredients to a high power blender and blend until completely smooth.
2. Serve with celery sticks.

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5 Nut-Free Afterschool Snacks: Frozen Grape Skewers

 

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Prep time

5 mins

Total time

5 mins

 

Literally just one ingredient and so easy to make. Don't have skewers? Just freeze them on a baking sheet instead.

Author: Jessica DeMarra

Recipe type: snacks

Cuisine: vegan

Serves: varies

Ingredients

• Grapes

Instructions

1. Add the grapes onto the skewers.
2. Place skewers onto a parchment paper lined baking sheet and place in the freezer. Once the grapes are frozen, serve!

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The post Day 2 Vegan MoFo: 5 Nut-Free Afterschool Snacks appeared first on Sprouts & Chocolate.

Mark and I have a smoothie almost everyday since we are both very much on-the-go people; most days Mark leaves at 6:45am and doesn’t return home until well after midnight from rehearsals or gigs. He is literally the busiest man I know. We both have been running on fumes lately and needed a little extra boost in our diet so despite the frigid weather, we have been drinking more greens and fresh ingredients.

I have been hesitant to put up smoothie recipes after reading a few tweets, “Who needs a smoothie recipe? Just put in stuff you like.” Oh, if it only were that simple. After a year of having my Vitamix I am much better at combining ingredients to make a delicious, nutritious, and colourful smoothie but at first, I made some seriously ugly ones. It was so discouraging to me when I made an unpleasant tasting smoothie and figured I would have to choke down every foul coloured drink I made. Sometimes a little guidance is needed.

After a seriously busy weekend working at the restaurant, my joints were stiff and I was feeling burnt out. I have been drinking turmeric and ginger tea but wanted to incorporate these anti-inflammatory ingredients into my smoothies too. So what is so good about anti-inflammatory ingredients?

Turmeric: this bright yellow spice is used traditionally in Indian and Chinese cooking but has tons of medicinal properties. It is said to not only reduce inflammation but also prevents cancer cell growth, lowers cholesterol and detoxifies the liver.

Ginger: this spicy root has quite the list of amazing properties besides tasting great. Ginger relieves nausea, protects your body against cancer and has immune boosting properties to keep those colds at bay.

Cinnamon: I love cinnamon and add to smoothies, oats and apple slices. This spice great for warming you up and mixed with ginger, it makes a great team against colds but also is said to control your blood sugar levels.

Who needs a cold?? Not you! Drink up and feel great!

A big congrats to Terri the winner of But I Could Never Go Vegan: 125 Excuses, Zero Excuses by Kristy Turner. I hope you love the book as much as I do! Thank you all so much for entering and your continuing support in my site! 

The post Anti-Inflammatory Orange Smoothie appeared first on Sprouts & Chocolate.

Coming back from vacation can be bittersweet: bitter from having to go back to work and school but sweet to prepare a homemade meal. I certainly did miss that aspect of going on vacation especially my morning green smoothie. Trying to find a non-dairy based smoothie was a little more difficult than I imagined and when I did find one, it had not one green vegetable in it.

When I got home from eating a lot of restaurant made meals, I was craving this smoothie because I needed some serious vitamins! Thankfully this bright green drink is loaded with them and a bunch of other amazing things your body needs.

Ingredients Breakdown: 

Kale: tons of vitamin K,A,C, manganese and of course fibre!

Spinach: vitamin K, A, manganese, folate, magnesium and iron.

Banana: vitamin B6, manganese, vitamin C and potassium.

Strawberry: vitamin C, manganese and fiber

Hemp hearts: omega 6, omega 3, protein, iron, magnesium, zinc and manganese (seriously super good for you!)

Chai seeds: omega 3, omega 6, protein, magnesium and calcium

Spirulina: protein, vitamin B12, potassium, magnesium, iron and phosphorus

This is my go-to smoothie since I usually have these ingredients on hand and it is quick to make. I usually have the blender going while I am putting on my shoes, split the drink with Mark and we are out the door for school. It puts more pep in your step than a morning brew and is a million times better for you (I didn’t mean for that to rhyme). This drink is good in the morning, after a run or pre-mega study session while you stress over molecular bonds. Not that I do that or anything….

I plugged in the ingredients onto MyFitnessPal and this smoothie has only 229 calories and 10 grams of protein (per serving), just in case anyone asks you where you get your protein from I find this smoothie perfectly sweetened with the help of the banana but in case you don’t, add a pitted date to the blend. If spirulina isn’t in your diet currently, go easy on it to start. Just add ¼ teaspoon at a time as your body adjusts to it. My maximum spirulina intake per day is 3/4 teaspoon so don’t over overboard on it.

When feeling sluggish or sleepy, remember to drink your greens!

My Fruity Green Smoothie

Makes 2 serving (2 cups each serving)

•  1 cup frozen strawberries (if using fresh, just add some ice to your blender)
• 1 frozen banana, peeled and chopped
• 1 cup packed chopped kale leaves, about 5-6 leaves
• 2 cups packed baby spinach
• 3 tablespoons raw shelled hemp hearts
• 3 tablespoons white or black chia seeds
• ½ teaspoon spirulina
• ½ cup unsweetened almond milk
• 1 ½ cups water

Toss all the ingredients in a high power blender and blend until completely smooth.

P.S Stay tuned for the next post: I have some exciting news!!

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