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!

Dairy-Free Caesar Salad Dressing: Recipe #218

We have salad almost every day for lunch, so it’s nice every now and then to try a different dressing to go on top. This dairy-free caesar salad has a lovely, garlicky, lemony dressing without the animal products you might find in a traditional version. Happy munching!

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

Ingredients ($2 to dress 4 individual salads)

1 tsp garlic powder – $0.28
1/4 cup tahini – $1.15
2 tbsp olive oil – $0.20
1 lemon, juiced – $0.20
2 tbsp honey – $0.28
Salt and pepper to taste

Directions for Dairy-Free Caesar Salad Dressing

1. In a small bowl, mix together all the dressing ingredients until smooth. It’s really as easy as that. Pour over your favorite salad and enjoy your dairy-free Caesar salad!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 2 = 4-6 servings
  • 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 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!

Raw Plant-Based Brownies (with Decadent Frosting!) : Recipe #217

If you’re looking for a brownie that’s incredibly satisfying and chocolatey, has no wheat or dairy, and doesn’t require baking, look no further! These fudgy morsels can be thrown together in 15 minutes and will be devoured in about the same amount of time if you don’t hide some of them for later! Thanks to Dana and John for inspiring these raw plant-based brownies.

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

Ingredients ($12 for one 8×8″ pan)

Brownie base:
8 oz package dates, soaked then mashed – $4.99
1 cup raw walnuts, ground up in blender – $2.00
1 cup raw almonds, ground up in blender – $2.00
3/4 cup cocoa – $0.83
1/4 tsp salt – $0.01
1/4 cup maple syrup – $0.95

Frosting:
1/4 cup soy milk – $0.09
1 cup chocolate chips – $1.00

Directions for Raw Plant-Based Brownies

1. In a small bowl, soak the dates in the hottest tap water you can muster. After about 10 minutes, they should be nice and soft and you can drain them and mash them up with a fork.

In a larger bowl, mix together the ground up walnuts and almonds, cocoa, and salt. Then add the mashed up dates and maple syrup. Get in there with your hands and squish it all up together until it comes together into a ball of deliciousness. It’s very messy and fun. Press it evenly into a parchment-lined 8×8″ baking dish. Brownie base done!

2. To make the frosting, pour the soy milk into a microwaveable bowl and put it in the microwave on high for about 45 seconds. Add in the chocolate chips, let them sit in the warm milk for 2 minutes to soften, then stir them in until it’s a rich, smooth, glossy, thick frosting.

3. Pour the frosting over the brownies and spread it out evenly. That’s it!

Cut into your raw plant-based brownies: try some of them warm and gooey, then cover the rest and put them in the fridge. They will firm up nicely in about an hour, and are just as good the next day too.

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 amazing home chefs 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!

Easiest Overnight Oats: #127 of 1000 Sustainable Food Experiments

If you want to give yourself the gift of a nourishing breakfast to wake up to with zero morning work, all you have to do is spend 5 minutes the night before putting 6 things into a jar. This is my new favorite breakfast! You can top it with any fruit you have around the house – in this case we had bananas and blueberries. 

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

Ingredients ($1.75 for 3 jars)

1 1/2 cups soy milk – $0.56
1 cup rolled oats – $0.12
1/4 cup peanut butter – $0.58
1/4 cup raisins – $0.25
1 tbsp ground flax seeds – $0.15
1 tsp maple syrup – $0.10
Pinch of salt (optional) – $0.01

Directions

1. In a medium bowl, mix all the ingredients.

2. Divide evenly into 3 jars or covered bowls and put in the fridge overnight.

3. In the morning, serve cold with whatever fruit you have on hand. I enjoyed it with blueberries and bananas.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour of work (plus sitting overnight)
  • Servings: 3 = lots of leftovers if you’re just serving 1 person (3 meals)
  • 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 (maximum score!)

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Beets and Greens Salad: #61 of 1000 Sustainable Food Experiments

Whenever beets are in season, I make this salad. It uses the whole beet – roots and green leaves – so nothing is wasted. With a few cashews or pumpkin seeds thrown in and a tangy sweet dressing, it’s a lovely accompaniment to lunch or dinner.

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

Ingredients ($2 total)

4 bunches of beets – we got these for free at our local farm
2 tbsp olive oil – $0.20
2 tbsp balsamic vinegar – $0.54
1 tbsp honey – $0.14
1/2 tsp dijon mustard – $0.10
1 tsp basil – $0.28
1/4 cup roasted cashews or pumpkin seeds – $0.50
Salt and pepper to taste

Directions

1. In a medium pot, boil the beets in water for about 20 minutes until you can stick a fork through them easily, then pull them out of the hot water. Run them under cold water to remove the skin, which should rub off easily. Using the same pot of hot water, chop up the greens into bite-sized pieces and boil for about 5 minutes until they’re bright green, then drain in a colander and run cold water over them to stop the cooking. Squeeze the cooled greens with your hands to get rid of the excess water.

2. Chop up the beets and add to the greens in a bowl. Mix all the dressing ingredients together, add the cashews/pumpkin seeds, and toss it all together with the beets and greens. Enjoy!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings:  3 = lots of leftovers
  • Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 18/18 (maximum score!) 

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!