Recipe #81 Vegan Pancakes

Recipe from VancityBuzz

Ingredients

• 3/4 cup Rolled Oats
• 1/2 cup Soy Milk
• 1 small peeled banana
• 1/2 teaspoon cinnamon powder

Place everything in a food processor and chopp until it is a smooth paste.

In a pan heat 1 tablespoon of vegetable oil or butter and fry until golden on both sides.

Great with jam.

Recipe #35 Spinach and Mango Vegan Smoothie

Shopping list (2 pints)

• 1 very ripe mango
• 1 big slice of fresh pineapple
• 1 handful of spinach
• 1 banana
• 400ml soy milk
• 200ml water or coconut water or cold green tea
• juice 1/2 lemon

Method

Peel the fruit and place everything into the blender. Blend for about 2 minutes.
You can add a tablespoon of chia seeds for extra goodness.

Benefits of Spinach:

Loaded with Vitamins (A, K, D, and E), Good Source of Omega 3 Fatty Acids, Anti-Cancer and Anti-Inflammatory Antioxidants, Nourishes the Eyes, Strengthens the Bones (One cup of fresh spinach contains TWICE your daily vitamin K needs. This along with the calcium and magnesium in spinach is essential to maintain healthy bones) 

Read more: http://www.care2.com/greenliving/8-benefits-of-spinach-the-first-superfood.html#ixzz3Eyb4pZrC

Recipe #25 Papaya and Kiwi Smoothie

Shopping list

• juice of 1/2 Lemon
• 1 papaya
• 1 banana
• 2 kiwis
• 1 tablespoon of chia seeds
• 200ml of nut or soy milk
• 1/2 cucumber

Method
recipe for 2 big glasses, for example as a substitute for a breakfast for 2 people.
Peel everything and place in chunks in a blender. Add the chia seeds and the milk and blend. If you want it a bit more liquid add 1/2 glass water or extra almond milk.

Bananas: good source of vit B6, potassium and fiber. A medium-size banana contains about 3 grams of total fiber. Fiber is a nutrient that helps regulate the speed of digestion.

Papaya: contains several unique protein-digesting enzymes including papain and chymopapain. These enzymes have been shown to help lower inflammation and to improve healing from burns. In addition, the antioxidant nutrients found in papaya, including vitamin C and beta-carotene, are also very good at reducing inflammation. Vitamin C and vitamin A, which is made in the body from the beta-carotene in papaya, are both needed for the proper function of a healthy immune system. Papaya may therefore be a healthy fruit choice for preventing such illnesses as recurrent ear infections, colds and flu.

Kiwi: high level of potassium (helps keep our electrolytes in balance by counteracting the effects of sodium), high vitamin C content along with other antioxidant compounds has been proven to boost the immune system and kiwis are a great source of fiber (prevents constipation and other intestinal problems.)

Cucumber: Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs in a single day.  Cucumber are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history of research in connection with reduced risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer. Due to its low calorie and high water content, cucumber is an ideal diet for people who are looking for weight loss. 

Recipe #23 Pineapple and beetroot smoothie

Shopping list

• half a pineapple (diced) 80 calories
• 1 banana 100 calories
• 2 kiwis peeled 100 calories
• juice of 2 oranges 60 calories
• 1 small cooked beetroot 50 calories
• 1 tablespoon of chia seeds 25 calories
• 1 mug of almond milk 50 calories

Method
recipe for 4 people, that's 116 per glass ! A great breakfast option for your 5-a-day. Place everything in the blender, and blend for around 2-3 minutes on medium speed.

Bananas: good source of vit B6, potassium and fiber. A medium-size banana contains about 3 grams of total fiber. Fiber is a nutrient that helps regulate the speed of digestion.

Beetroot: contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid.

Pineapple: is a rich source in Vitamin A and Beta-Carotene, which helps your immune system; Vitamins B1 and B6 which are good for energy production and the breakdown of sugars and starches in your digestive system. Pineapple is also known for its high level of manganese. 

Kiwi:high level of potassium (helps keep our electrolytes in balance by counteracting the effects of sodium), high vitamin C content along with other antioxidant compounds has been proven to boost the immune system and kiwis are a great source of fiber (prevents constipation and other intestinal problems.)

Recipe #21 Vegan Smoothie 200 calories

Shopping list

• 1 cup of almond milk
• 1 passion fruit
• 1 banana (you can cut 50 calories if you use only 1/2 banana)
• 3 stems with cranberries
• Juice of 1/2 lemon
• 100 gr of raspberries

Method
Place everything in the blender and mix for around 2-3 minutes.
Yummy and good for you! Packed with vitamin C, potassium, fiber and antioxidants, see below !

Bananas: good source of vit B6, potassium and fiber. A medium-size banana contains about 3 grams of total fiber. Fiber is a nutrient that helps regulate the speed of digestion.

Raspberries: great source for vit C and known for their Antioxidant and Anti-Inflammatory Benefits

Cranberries: have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable!

Passion fruit: contains high amounts of iron - around 20% of daily required value. Along with iron it is a rich source of Vitamin C - contains 50% of daily RDA value. Vitamin C increase the absorption capacity of iron. So it prevents loss of iron and increase the production of blood. 

Recipe #16 Kiwi, banana and passionfruit smoothie

Shopping list

• 1 peeled kiwi
• 1 passion fruit
• 1/2 mango
• Juice of 1/2 lemon
• 1 banana
• 150 ml -200ml of nut milk

Method

Blend it all together until it's smooth and serve. 

Recipe #15 Vegan Banana Ice Cream

Shopping list

• 3 frozen bananas
• 1 cup of frozen berries
• 1/4 to 1/2 of nut milk

And you need a powerful blender or food processor.

Method 

I used 1/2 cup of hazelnut milk here.
Place everything in the blender and blend long enough till everything is a pulp.

No sugar, no dairy and still so sweet and delicious.
(mine should have been longer in the freezer but it was too good to wait for !)