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

 

Save Print

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

3.3.3077

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

I should have called this salad, “Clinging onto Summer for Dear Life Salad,” but that is a bit too long yet it is accurate. I find myself going outside in the brutal summer heat just to get some sunshine before the days turn grey. This summer has been hot and more blissful than other summers before it and I am sad to see it go.

Fall brings out delicious things and cooler weather, I can’t say I am craving the famous PSL quite yet. Nothing beats berry season, especially when paired with other seasonal produce. 

I haven’t been eating enough corn or peaches this summer so I wanted to get my fill with this salad and lots of blueberry vinaigrette. The vibrant colours, fresh taste, and antioxidant-packed dressing will have me missing the summer season. Cheers to summer, you have been good to me. 

10 recipes down, 20 more to go! See you tomorrow for Day 11: Nutrient Focused Recipe. Missed Day 9? 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. 

Peach Millet Salad with Blueberry Vinaigrette

 

Save Print

Prep time

10 mins

Cook time

15 mins

Total time

25 mins

 

This salad is burst with summer flavour! Ripe peaches, fresh corn, and blueberries on greens with lots of flavourful blueberry vinaigrette. The millet is optional but pairs well with this salad and makes it a little bit more of a meal than just a plain salad. You can use any grain you like! 1 cup of uncooked millet makes about 3½ cup of cooked millet. Use the leftovers in big vegan bowls, salad, or morning grain bowls. The dressing will keep for about a week in the fridge.

Author: Jessica DeMarra

Recipe type: Salad, Dressing

Cuisine: Vegan

Ingredients

• For The Blueberry Vinaigrette:
• ½ cup fresh blueberries, rinsed
• ¼ cup fresh lemon juice
• 1-2 tablespoons red wine vinegar
• 1 tablespoon pure maple syrup
• 2 teaspoons cracked mustard
• ¼ teaspoon fine grain sea salt
• 5 tablespoons extra virgin olive oil
• 
  
• For the Salad:
• 1 cup cooked millet (or grain of choice)
• 4 cups of greens, I used baby spinach
• 1 cup fresh corn, raw or lightly cooked
• 2 ripe peaches, cut into slices
• ¼ cup fresh blueberries

Instructions

1. To cook the millet:Rinse 1 cup uncooked millet in a fine mesh strainer. Add millet to 2½ cups of water (or stock) in a medium pot. Bring to boil over high heat, turn down heat, and simmer for 10-15 minutes or until tender. Drain, fluff, and let cool. It will make more than 1 cup of cooked grains so you will have leftovers.
2. For the Dressing:
3. Add all the ingredients for the dressing except the olive oil. While the blender is running, steam the oil slowly into the top. Blend until very smooth. Set aside until you are ready to dress the salad.
4. For the salad: Add greens to a large serving bowl or two smaller bowls. Add all the ingredients to the dish or divided amongst the dishes, dress to your liking, and serve.

3.3.3077

The post Day 10 Vegan MoFo: Peach Millet Salad with Blueberry Vinaigrette 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

 

Save Print

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!

3.3.3077

5 Nut Free Afterschool Snacks: Fruity Pink Smoothie

 

Save Print

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!

3.3.3077

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

 

Save Print

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!

3.3.3077

5 Nut-Free Afterschool Snacks: Celery & Cheese Dip

 

Save Print

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.

3.3.3077

5 Nut-Free Afterschool Snacks: Frozen Grape Skewers

 

Save Print

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!

3.3.3077

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

I am so excited for this year’s Vegan Month of Food! Last year, I posted 18 recipes in just one month but this year, I am committed to doing the full 30. A year has past, I feel more confident as a food blogger, S&C has had a major redesign, I released my (free) eBook, and the response about my new philosophy of 12 ingredients or less has been overwhelmingly positive. A huge thanks to all my readers. If you are new to Vegan MoFo or just want to say hi, leave a comment below to introduce yourself. I will be so happy to e-meet you. 

Let’s get started!

Breakfast is a meal that gets a little neglected since most of us are busy in the mornings and our only goal is getting out the door to go to work, preferably with both shoes on. These days can be tough to get an actual meal in and I admit, I have relied on just coffee more than a few times but I am hoping with these recipes, we can change that.

Normally for breakfast, I have a green smoothie that I drink at my desk while I check over emails and plan my to-do list for the day. The roar of the Vitamix blender means that good things are happening. I eat more greens now than ever before thanks to my blender and green smoothies. Drinking greens in the morning is like my little insurance policy for my health, just in case I don’t have the most balanced diet for the remainder of the day. With this smoothie, you are getting 2 full servings of raw green vegetables, 2 servings of fruits, some healthy fats, and protein from the hemp seeds. Good morning indeed!  But what about those lazy mornings? Those weekend mornings when you sleep in, tuck into a large mug of steamy coffee, and want to eat a big breakfast? Good morning Tofu Scramble!  There was once a time I ate eggs every single day, not the yolks, just the rubbery hard boiled whites. Blah. How I detest the smell of eggs now. I swore off anything that looked like eggs for a long time but thankfully, tofu scramble has won me over. I first had it at a breakfast place that also served tofu scramble along side its regular diner-style breakfast menu. It tasted great but was served white and definitely still looked like tofu. Turmeric, a natural anti-inflammatory spice, colours the plain white tofu into a breakfast that looks more familiar. Pair with some fresh tomatoes, sourdough toasts, and, of course, coffee and you have yourself a fine weekend breakfast. 

1 recipe down, 29 more to go! See you all tomorrow for Day 2: Recreation of a Childhood Meal. 

P.S. The S&C Green Smoothie photographed above is available in my free ebook! Subscribe to get this recipe and 14 other no-cook, vegan, and gluten free recipes. 

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. 

4.0 from 1 reviews

Easy Tofu Scramble

 

Save Print

Prep time

10 mins

Cook time

12 mins

Total time

22 mins

 

Breakfast should not be an all day cooking event, especially when you wake up hungry and just want to eat. This Tofu Scramble is as easy (and quick) as Sunday morning. This recipe is gluten free and nut free.

Author: Jessica DeMarra

Recipe type: Breakfast

Cuisine: Vegan, gluten free

Serves: 2

Ingredients

• For the Tofu Scramble:
• ½ block extra firm tofu
• 1 tablespoon extra virgin olive oil
• ½ small red onion, diced fine
• ½ teaspoon ground turmeric
• ½ teaspoon fine grain sea salt
• ½ teaspoon garlic powder
• 1 teaspoon nutritional yeast
• Pinch of cayenne pepper
• 
  Serve with:
• Toast
• Tomatoes
• Potatoes
• Ketchup
• Salsa
• Hot Sauce
• Maple Sriracha Bacon

Instructions

1. Wrap the tofu in a clean dish towel or paper towels and set under something heavy, like a book, to press the water out of the tofu. Set aside for 10 minutes. Meanwhile, heat the oil over medium heat in a skillet and dice the onion.
2. Cook the onion until softened and slightly brown, about 4 minutes. Crumble the tofu with your hands into the pan. Cook for 2 minutes, stirring often.
3. Grind the spices and salt in a mortar and pestle or spice grinder. Transfer the ground seasonings to the tofu mixture and stir well to coat. Cook for another 4-6 minutes. I try a piece after the 4 minute mark to see if the raw tofu taste has been cooked off, if not continue to cook.
4. Once the tofu is cooked to your desired taste, serve with your favourite breakfast fixings and enjoy!

3.3.3077

The post Day 1 Vegan MoFo: Weekday & Weekend Breakfasts appeared first on Sprouts & Chocolate.

I was at The Big Carrot, a fancy grocery store, and they have a juice and smoothie bar connected to the main entrance. I had my eye on coffee but the sun was out and I was feeling refreshed so I went into the juice bar. On their huge menu, I was searching out smoothies but a juice caught my eye, a kombucha and beet juice mixture. Say what? Like kale chips, I have a small addiction to kombucha and I generally treat myself to it when I do well on a test or assignment. This is an expensive reward system since most small bottles are priced at $4 each. Kombochu almost has a beer-like quality to it but it has very little alcohol. For those who don’t know, kombucha is a naturally carbonated fermented tea and before you go running for the hills over this hippy-dippy sounding drink, it is actually delicious and good for you. Fermented foods and drinks have loads of good bacteria in them to keep your insides happy by promoting detoxification. Now we are going to get really hippy… what if I mixed it with a green juice? The beet + kombucha juice was amazing and I almost chugged it while grocery shopping but it didn’t have too many greens in it. I bought a few bottles of Tonica*, some green vegetables and went home to make my own version of this drink. Like the beet juice I had at The Big Carrot, I drank this one without making a sourpuss face and wanted more. I never thought I would like green juice at all but now smoothies have a little more competition.

Don’t have a juicer? Me neither. If I buy one more kitchen appliance, I will be labelled as a bad cohabitator by Mark and forced to sleep on the balcony. I used my Vitamix and a cheesecloth over a fine mesh strainer to make my juice. Just blend and gently squeeze through the cheesecloth. A nut milk bag would also work as long as you don’t mind your bag having green stains on it. Don’t squeeze the bag or cheesecloth too hard or the pulp will come shooting out and get into your juice. I fill 2/3 of my glass with green juice and top with chilled kombucha the rest of the way. Serve with a thin slice of lemon and enjoy! Could this drink be any healthier?? If you are feeling really hippy awesome, add a tablespoon of chia seeds to the drink to make a “bubble green juice tea”. The chia seeds will swell up and acts like the tapioca in bubble tea but with a nutritional punch. 

What have you done to turn something you didn’t like into something you love? I never use to like kale until I made kale chips and now kale is a staple in my household. Leave your comments and suggestions below. Happy juicing!

* I do not have any affiliation with Tonica, I just like their kombucha. 

The post Green Kombu-Juice appeared first on Sprouts & Chocolate.