Detox Smoothie: Recipe #229

I drink this detox smoothie most mornings now. It’s a wonderful collection of superfoods that can clean out toxins from the body and leave the mind full of positive energy. As another boost to your day, here is an easy 2-breath exercise from Plum Village that brings me back to a calmer place of rest and healing:

Breathing in, I know I am breathing in
Then breathing out, I smile
Breathing in, I know I have a body
Then breathing out, I relax my whole body

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours, because if we don’t have a planet to live on, nothing else matters.

Ingredients ($2 per smoothie)

1 banana – $0.19
1/4 cup frozen blueberries – $0.50
1 orange, freshly squeezed – $0.49
1 tsp powdered wheat grass/spirulina (e.g. Amazing Greens powder) – $0.25
1/4 cup non-dairy yogurt – $0.31
1/4 cup soy milk – $0.09

Directions

1. First, gather all your ingredients together and put them lovingly into your blender. Then, enjoy all the colors and textures you have assembled.

2. Next, blend your ingredients several times until the mixture is smooth. Pause to stir or add a bit more soy milk if the blender gets stuck. When it’s to your liking, pour into your favorite glass or mug. Finally, enjoy your detox smoothie!

Sustainability Score (explained here)

  • Time to make: 3 = >1 hour
  • Servings: 1 = < 3 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

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Detox Smoothie

maitridojo
A wonderful collection of superfoods that can clean out toxins from the body and leave the mind full of positive energy.
Prep Time 10 mins
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 1

Equipment

  • Blender

Ingredients
  

  • 1 banana
  • 1/2 cup frozen blueberries
  • 1 orange
  • 1 tsp powdered wheat grass/spirulina e.g. Amazing Greens powder
  • 2 tbsp non-dairy yogurt
  • 1/4 cup soy milk

Instructions
 

  • First, gather all your ingredients together and put them lovingly into your blender. Then, enjoy all the colors and textures you have assembled.
  • Next, blend your ingredients several times until the mixture is smooth. Pause to stir or add a bit more soy milk if the blender gets stuck. When it’s to your liking, pour into your favorite glass or mug. Finally, enjoy your detox smoothie!

Notes

Sustainability Score (explained here)

  • Time to make: 3 = >1 hour
  • Servings: 1 = < 3 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18
If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!
Keyword dairy-free, fruit, greens, plant-based, smoothie, superfood

Maple Apple Butter: Recipe #223

This is a sweet apple topping for your favorite ice cream that comes from the Canadian Museum of Nature in honor of Canada Day, and summer, and apples. Maple apple butter is also great to eat on its own, like a thick applesauce. Next time you have some extra apples lying around, give it a try!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($3.50 for 4 good servings)

4 apples, chopped up – $1.20
3 tbsp margarine – $0.47
1/2 cup water – free
1/2 cup maple syrup – $1.90
1/4 tsp cinnamon – $0.07

Non-dairy vanilla ice cream to serve (optional)

Directions for Maple Apple Butter

1. Put the chopped apples, margarine, and water in a medium pot. Bring to a boil, then cook for 5 minutes on medium high after it starts to boil, stirring occasionally. Then drop the heat to medium low and add the maple syrup and cinnamon. Let it simmer for about 10 minutes until the apples are very tender. Give it a good stir every couple of minutes.

2. When the apples are very nice and soft, pour everything from the pot into a glass blender and puree it until it’s really nice and smooth. Serve warm or cold over your favorite ice cream, or eat it as is for a lovely thick applesauce treat.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 2 = 4-6 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 2 = healthy-ish
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Apricot Plum Cobbler (Plant-Based): Recipe #222

Would you believe I’ve made it through 43 years on this planet without ever making a cobbler? And I don’t remember ever eating one either. What is a cobbler, you say? It’s baked fruit with fresh biscuit dough on top, which sounds spectacular! We had some soft summer fruit to use up, so we adapted a peach raspberry recipe from the fantastic book Isa Does It to make our apricot plum cobbler. Yum!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($10 for one 8×8″ pan = 9 servings)

Fruit filling:
2 cups apricots, quartered – $3.00
2 cups plums, quartered – $3.00
1 nectarine, sliced – $0.99
1 lemon, juiced – $0.20
1/2 cup brown sugar – $0.26
2 tbsp cornstarch – $0.20
2 tbsp flour – $0.02
1/4 tsp salt – $0.01

Biscuit dough:
6 tbsp soy milk – $0.14
1 tbsp apple cider vinegar – $0.27
1-1/2 cups white whole wheat flour – $0.26
1-1/2 tsp baking powder – $0.05
1/2 tsp salt – $0.03
3 tbsp brown sugar – $0.09
2 tbsp coconut oil – $1.10
2 tbsp margarine – $0.31
1 tsp vanilla – $0.20

Directions for Apricot Plum Cobbler

1. Bake the fruit: Mix all the fruit filling ingredients together and spread out in a greased 8×8″ pan. Cover with foil and bake at 425F for 20 minutes.

While that’s baking, make the biscuit dough: In a small bowl, mix the soy milk and vinegar. Let it sit for a minute or two to curdle. In a large bowl, mix the flour, baking powder, salt, and brown sugar together. Add the coconut oil and margarine into the dry ingredients and rub it together with your fingers until it turns into crumbs. Mix the vanilla into the curdled soy milk, then add all the wet ingredients into the dry ingredients and mix into a ball of dough. Separate the dough into 9 even balls.

2. Take the baked fruit out of the oven, remove the foil, and drop the biscuit dough balls on top of the fruit. Bake again, uncovered this time, for another 20 minutes. The biscuits will get golden brown when it’s done, and the fruit mixture will bubble up. Remove the cobbler from the oven.

Use a large spoon to scoop out a whole biscuit and all the fruit underneath it into a bowl. Serve your apricot plum cobbler warm as is or with non-dairy yogurt/ice cream. Enjoy!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 2 = healthy-ish
  • TOTAL: 17/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Mappleberry Muffins: Recipe #221

Apples, blueberries, maple syrup, oats – these mappleberry muffins have all the wholesome goodness of Canada. And no animals were harmed in making them! We polished these off for breakfast over a couple of days. Hope you enjoy them too.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($5.50 for 12 muffins)

1 1/4 cup flour – $0.20
2/3 cup whole wheat flour – $0.12
2 1/2 tsp baking powder – $0.04
1/2 tsp salt – $0.03
1 cup rolled oats – $0.12
3/4 cup brown sugar – $0.39
1 tsp vanilla – $0.20
1/3 cup maple syrup – $1.43
3/4 cup soy milk – $0.28
1/2 cup almond milk yogurt – $0.67
1/3 cup canola oil – $0.22
1 1/4 cup frozen blueberries – $1.25
1 apple, grated, with skin – $0.29

Directions for Mappleberry Muffins

1. In a large bowl, mix the flours, baking powder, salt, oats, and brown sugar. In a separate small bowl, mix the vanilla, maple syrup, soy milk, yogurt, and canola oil. Add the wet mixture into the dry ingredient bowl and mix just until combined. Then fold in the grated apple and frozen blueberries until they’re evenly distributed. Do not overmix. The batter will turn purple, and that’s ok!

2. Pour the batter into 12 lined muffin cups. Sprinkle a few extra oats on top of each muffin if you like. Bake at 400F for 18-20 minutes until golden on top and a chopstick inserted into a muffin comes out clean. Cool on a wire rack, then enjoy with your morning coffee, tea, or soy milk.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 18/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Mango Coconut Smoothies: Recipe #219

Mango coconut smoothies are an easy way to start the day with fruit and energy. For this tropical treat, you just throw some frozen mango and coconut milk in a blender, mix, and top it with anything you have on hand – we had some coconut whipped cream and fresh blueberries. It’s like being on vacation at home!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($2.50 for 1 large or 3 small smoothies)

2 cups frozen mango chunks – $1.25
1 cup coconut milk (or to desired thickness) – $1.33

Optional garnishes: coconut whipped cream and blueberries

Directions for Mango Coconut Smoothies

1. In your blender, mix the mango and coconut milk until smooth. Pour into one or more of your favorite glasses, then top with any garnishes you have on hand, like coconut whipped cream and fresh blueberries. Enjoy the creamy sweetness of your mango coconut smoothies!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 1 = 1-3 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Korovai Fruit and Hazelnut Bread: Recipe #192

Korovai is a braided, decorated fruit bread often served at Russian or Ukrainian weddings. This one is filled with raisins, orange peel, cranberries and hazelnuts. The entire bread is lovingly smothered in apricot jam after baking. We adapted the recipe from the Great British Bakeoff cookbook.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($12 total)

Dough:
4 tsp active dry yeast – $1.60
1 tsp brown sugar – $0.01
1 cup + 1 tbsp hottest tap water – free
7 tbsp softened margarine – $1.09
1 egg – $0.29
1 tbsp vanilla extract – $0.70
1 tbsp almond extract – $0.70
4 cups flour – $0.64
1 1/2 tsp salt – $0.08
1/4 cup apricot jam, warmed and stirred well – $0.64

Filling:
1/2 cup margarine – $1.24
1/2 cup brown sugar – $0.26
2 cups raisins – $2.00
1/2 cup dried cranberries – $0.96
1/2 cup chopped hazelnuts – $1.75
1/2 cup chopped orange peel – free leftovers

Directions for Korovai

1. Make the dough: in a small non-metal bowl, mix the yeast, 1 tsp brown sugar, and water. Let it sit to form a thick foam for about 5 minutes. In a separate bowl, mix the 7 tbsp margarine, egg, vanilla and almond extracts. And in a larger metal bowl, mix the flour and salt.

Once the yeast has bloomed, add the yeast mixture and the egg mixture to the flour mixture. Stir with a wooden spoon or spatula to bring it into a ball of dough, then knead with your hands for about 5 minutes. Cover the dough in the large metal bowl with cling wrap and let it rise in a warm place for 1 hour until doubled.

2. Make the filling and assemble the breads: In a medium bowl, cream the margarine and sugar, then add the dried fruit and hazelnuts.

When the dough has risen, split it into two balls, 1/3 and 2/3 of the mixture. Roll the larger ball out on a floured board to about 8×12 inches. Cover it evenly with 2/3 of the fruit and nut mixture, then roll it up tightly from the long side into a baguette shape. Cut this down the middle with a sharp knife, then twist the two halves around each other and join the ends together to make a braided circle. The fruit and nuts will end up around the outside.

Repeat with the smaller dough ball, rolling it out to about 6×9 inches and using the remaining 1/3 of the fruit and nut mixture. Cover and let the two braided rings rise in a warm place for 1 hour until about doubled in size.

3. Once the dough rings have risen, bake them at 425F for 10 minutes, then cover with aluminum foil and bake for 20 more minutes.

Cool on a wire rack and smother in the warm apricot jam. Sprinkle with any remaining hazelnut bits. Place the smaller ring of your korovai on top of the larger ring and cut into this delicious breakfast or teatime treat.

Sustainability Score (explained here)

  • Time to make: 1 = >3 hours
  • Servings: 3 = lots of servings
  • Cost per serving: 3 = <$5
  • Deliciousness:  2 = decent meal
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 1 = eat rarely
  • TOTAL: 13/18

If any of you amazing cooks tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Strawberry Mango Smoothie: Recipe #191

Here’s a refreshing summer snack if you have some fresh strawberries to use up. Mix them with some frozen mango, non-dairy ice cream, and soy milk, and voila – a bright and nutritious treat of strawberry mango smoothie. 🙂

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($5.50 total)

8-10 fresh strawberries – $4.00
1/2 cup frozen mango – $0.62
1 scoop non-dairy vanilla ice cream – $0.50
1/2 cup soy milk – $0.19

Directions for Strawberry Mango Smoothie

1. Put all the ingredients in your blender, blend until smooth, and enjoy!

Sustainability Score (explained here)

  • Time to make: 3 = < 1 hour
  • Servings: 1 = < 3 servings
  • Cost per serving: 2 = $5-10
  • Deliciousness:  3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 15/18

If any of you amazing cooks tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Apple Crumble Tatin: Recipe #187

Megan and I came up with this fusion idea: apple crumble + date squares + tarte tatin. You caramelize the fruit in a pan just like the French delicacy tarte tatin, but then instead of covering it in puff pastry, you put oatmeal crumble on top and bake the whole thing.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($8.50 for a large panful)

6 apples, cored and quartered – we mixed gala and fuji – $1.79
1/3 cup margarine – $0.93
1/2 cup brown sugar – $0.26
10 dates, pitted and halved – $2.49

Crumble:
3/4 cup margarine – $1.86
1 cup brown sugar – $0.52
1 1/2 cups flour – $0.24
1 3/4 cups rolled oats – $0.21
1 tsp baking soda – $0.01
1/2 tsp salt – $0.03

Directions for Apple Crumble Tatin

1. Cut up your apples, then spread the margarine evenly and thickly over the bottom of the pan. Arrange the apples in a tight circular pattern, skin side up, then sprinkle with the brown sugar and arrange the dates on top.

2. Mix together all the crumble ingredients, first with a spoon and then using your hands to bring it all together. Sprinkle the mixture evenly over the apples and press down gently to form a nice thick crust.

3. Bake at 375F for 30 minutes, until the top is nice and toasty but not too dark brown. Remove from the oven and let it cool in the pan for 5 minutes, then carefully loosen around the edges and see if it will slide around the pan. If it can, place a large plate on top of the pan and gently but quickly flip it over to reveal the beautiful caramelized apple pattern.

Cut your apple crumble tatin into slices and serve warm with yogurt or ice cream.

Sustainability Score (explained here)

  • Time to make: 2 – 1-3 hours
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness:  2 = decent meal
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 2 = healthy-ish
  • TOTAL: 15/18

If any of you amazing cooks tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Hawaiian Sweet Rolls with Pineapple Pulled Pork: Recipe #178

We were missing Hawaii recently, so this recipe was a kid request to bring some island flavor to our home. I bought the pulled pork already made, but we made the Hawaiian sweet rolls and pineapple relish from scratch. It’s a tangy and satisfying meal. Aloha!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($17.50 total)

1 16 oz package Jack Daniel’s pulled pork – $10.39

Pineapple relish:
1/2 can pineapple chunks (save the juice for the rolls) – $1.99
5 leaves fresh mint, chopped – $0.50
1 tsp ginger – $0.28
1/2 lemon, juiced – $0.20
1 tbsp honey – $0.14
1/4 red onion, minced – $0.15
Salt and pepper to taste

Hawaiian sweet rolls:
1 tbsp active dry yeast – $0.50
1 tsp brown sugar – $0.05
1/3 cup hottest tap water – free
1/4 cup pineapple juice from the can of pineapple chunks – included above
2 eggs – $0.58
1/4 cup soy milk – $0.09
1/4 cup brown sugar – $0.13
3 tbsp coconut oil, melted – $1.65
3 1/2 cups flour – $0.64
1 tsp salt – $0.05
2 tbsp melted margarine to brush on top – $0.40

Directions for Hawaiian Sweet Rolls with Pineapple Pulled Pork

1. Make the Hawaiian sweet rolls: Mix the yeast, 1 tsp brown sugar, and hottest tap water in a small plastic bowl. Stir briefly and let sit for 5 minutes to activate the yeast and form a thick foam. Then mix in the pineapple juice, eggs, soy milk, 1/4 cup brown sugar, and coconut oil, stirring gently until well combined.

Add the salt and flour, one cup at a time, and stir well with each cup. Knead it with your hands for at least 10 minutes, and if the dough is too sticky instead of smooth and elastic, add a bit more flour. To knead, use the heel of your hand to push the dough away from you, then fold it back over itself, turn it a quarter turn, and repeat. After 10 minutes, form it into a ball, put it in an oiled bowl, cover with a tea towel, and let it rise for 1 hour in a warm place, until it has doubled in size.

After it has risen, knead the dough for a couple of minutes with a little bit more flour. Cut the risen dough into 16 equal pieces, roll them into balls, and arrange in an oiled glass 9×13″ baking dish. Let the buns rise again in a warm place for 30 minutes until doubled in size again.

Brush the tops of the risen buns with melted margarine or a beaten egg. Bake at 375F for 30 minutes until golden brown. Store any leftovers in a tightly sealed bag or container in the freezer.

2. Make the pineapple relish: add all the pineapple relish ingredients into a small bowl and mix well. Taste and adjust for seasonings.

Heat up the pulled pork according to package directions.

3. Assemble your amazing sandwich, with a fresh Hawaiian sweet roll sliced in half, pulled pork and pineapple relish inside, and any other sandwich fixings you like. We had some farm-fresh lettuce to add to our creations. Yummy!

P.S. If you have leftover sweet rolls, you can make them into strawberry shortcakes by adding cut up strawberries and vanilla soy yogurt. Megan’s invention!

Sustainability Score (explained here)

  • Time to make: 1 = 3+ hours including the bread
  • Servings: 2 = 4-6 servings
  • Cost per serving: 3 = <$5
  • Deliciousness:  3 = when are we having this again?
  • Environmental impact: 1 = wowzers (pork)
  • Nutritional value: 2 = healthy-ish
  • TOTAL: 12/18

If any of you amazing cooks tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Apricot Almond Bakewell Tart: #170 of 1000 Sustainable Food Experiments

Bakewell tart is a British dessert that has a crunchy pastry crust, sweet jam filling, and chewy almond cookie topping. We saw it on the Great British Bakeoff as a technical baking challenge and wanted to give it a try. You can use any jam flavor you like if you don’t have apricot on hand.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($5.50 total)

Pastry:
1 cup flour – $0.16
1/3 cup cold margarine – $0.93
2 tbsp cold water – free

3 tbsp apricot jam – $0.48

Almond frangipane topping:
2/3 cup margarine – $1.86
1/2 cup brown sugar – $0.26
1 cup ground almonds – $1.26
1 egg – $0.28
1/2 tsp almond extract – $0.14

Powdered sugar to sprinkle on top

Directions

1. Make the pastry: in a medium bowl, mix the flour and cold margarine. Rub it together with your fingers to create fine crumbs, then add the cold water and mix it together to make a dough. Chill the dough for 1/2 an hour in the fridge.

Once it’s chilled, press the dough evenly into a 9″ circular baking tin, pressing it up the side of the tin too to make a nice edge. Put some dry beans on a piece of aluminum foil inside the pastry shell, and blind bake it at 400F for 15 minutes. Remove the beans and save them for reuse.

2. Make the almond frangipane: In a small pot, melt the margarine over medium heat. Remove from heat and mix in the brown sugar. Add the ground almonds, egg, and almond extract, and stir well to combine.

3. Spread the apricot jam over the pastry shell, then pour the almond frangipane mixture over top. Make sure it doesn’t spill over the edge of the pastry.

Bake at 400F for 35 minutes. Cool and sprinkle with icing sugar before serving.

Sustainability Score (explained here)

  • Time to make: 2 = 1-3 hours
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness:  2 = decent meal
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 1 = eat rarely
  • TOTAL: 14/18

If any of you amazing cooks tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!