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Coconut Chocolate Keto Milk Shake

28 Feb

I needed a break from my usual fatty coffee for breakfast. I’ve been meaning to try coconut milk in my coffee but was inspired to make this milk shake after a Keto friend posted a photo of one that she bought at a shop recently. I thought: I could easily make that at home!

Coconut Chocolate Shake 6

So here’s a very easy recipe. Place all the following ingredients in a mason jar and blend with immersion blender OR in high speed blender and blend well:

Coconut Chocolate Shake 1.jpg

  • 6 oz coconut milk, canned
  • 6 oz water (or really strong coffee if you like! Use espresso or cold brew.)
  • 1 Tbs raw cacao/cocoa powder
  • 1/2 tsp vanilla extract
  • stevia, to taste (optional but if I want sweetness, I will use 2 doonks)
  • 1/8 tsp xanthum gum
  • dash of sea salt

Pour in a cup.

Top with whipped cream if desired and enjoy!

Coconut Chocolate Shake 5Coconut Chocolate Shake 7

Nutrition without whipped cream:

nutrition

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Pearls in Our Vegan Strawberry Milkshakes

11 Sep

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I didn’t set out to make Strawberry Milkshakes. I just didn’t know what to do with all the tapioca pearls I had cooked for my Taho, a Filipino version of the Chinese dessert called 豆腐花 or DouFuHua or DouFuFa. Basically, Taho is tofu pudding (like silky tofu) in a sweet syrup topped with tapioca pearls. I loved Taho and DouFuFa growing up and still do. I don’t know if it’s an acquired taste, but my family did not enjoy it at all. Oh well… maybe I’ll have them try it again another day.

taho-or-doufufa-with-pearls

Not wanting the Pearls to go to waste, I decided to make an American Milkshake and mix in the prepared Tapioca Pearls. Voilà! A mix of East and West that the boys couldn’t resist: a Bubble Milkshake! 

Gingered Sweet Syrup

Place in a pot:

  • 1 c coconut sugar, or your choice of sweetener
  • 1 c water

Bring to boil and simmer for 10 minutes. Leave to cool and add:

  • juice squeezed from 2 Tbsp minced ginger

Set aside.

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The Pearls

I only had small tapioca pearls in my kitchen, but if you can get Boba Black Tapioca Pearls then they would be perfect for this recipe. Cook about 1/2 c pearls in 4 or 5 c simmering water until just cooked but not mushy. The time will depend on the size of pearls, around 8 to 25 minutes. When almost done and you can see just a small speck of white dots in their centres, drain, and rinse with cold water. They should be perfectly cooked, round in shape, and not mushy. Once cooled, add to the Gingered Sweet Syrup. You can store them in the syrup for a few days.

Pearls in Our Vegan Strawberry Milkshakes (Serves 2)

Place all ingredients in a high-speed blender:

  • 2 c your choice of milk, I used Rice milk today
  • 2 c fresh strawberries, feel free to adapt this recipe and use another berry or fruit
  • 16 oz frozen bananas or 2 c Vanilla Soy Ice Cream

Purée until smooth. Place in glasses and add in as many Pearls and Syrup as you want. Enjoy!

pearls-in-my-vegan-milkshake

Yummiest Raw Coconut Milk Ever

13 Jan

My son calls this the Yummiest Raw Coconut Milk Ever!  Not only is it yummy, it is also very easy to make. You only need three ingredients: young Thai Coconut, Vanilla Extract and Raw Honey.

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  1. Open up a Thai Coconut.  Pour the coconut water in a Vitamix.  Take all the white meat out and place in the Vitamix along with the coconut water.
  2. Add 1/2 – 1 teaspoon of the Singing Dog Vanilla Extract (the one with the vanilla bean in it!).
  3. Add raw honey to taste (usually a tablespoon).  Or alternatively, choose another sweetener.
  4. Blend all together.  Serve.

Holiday Thick, Creamy and Frothy Raw Vegan Chocolate Milk

17 Dec

Holiday Thick Raw Chocolate Milk

We have been loving our DIY Raw Almond Butter with lots of holiday chocolate milk!  I don’t mean the thin liquid-y kind of chocolate milk!  I mean the thick, creamy and frothy kind that reminds me of wintry Frosty-the-Snowman days and the scents from our Christmas tree.  I love this!

Puree together very well and until frothy in a high speed blender:

1/4 tsp vanilla extract (non-alcohol)

1 tsp cinnamon (my son prefers peppermint chocolate milk, so we substitute this sometimes with a drop of doTerra peppermint oil)

1 – 2 tbspns raw cacao powder (my hubby and son prefer less, I love more)

2 tbspns homemade raw almond butter

5 big pieces of pitted dates

2 cups water

Enjoy!

DIY Raw Almond Butter

17 Dec

Raw Almond Milk

Although I have made Raw Almond Milk from scratch many times before, throwing a tablespoon of store bought raw almond butter, a tablespoon of sweetener and a cup of water in my blender and pureeing the mix was just easier and faster for this busy Mama.  Well, until recently, I didn’t know what kind of Almond Milk I was missing by not making my own Almond Butter first!  I have one of my readers, Heinz, to thank!

Recently, Heinz asked me how to make Raw Almond Butter.  Frankly, I never had, so I researched and found an amazing post on it instead.  I would like to thank the writer of A Bowl of Plenty because the photographs are amazing, as well as the instructions.  Note: I would first soak the raw almonds overnight, drain, rinse and dehydrate them.  Although I blended mine in my Vitamix, the process is basically the same as in a food processor.  I think it just takes much less time.  By the way, I also added a little extra virgin olive oil to my almond mix… I guess I was afraid my expensive Vitamix would die on me.  And, as they say in the A Bowl of Plenty, the machine and the almonds do get hot if you don’t take a break.  So, please do.  The result is a wonderfully smooth and delicious raw almond butter.

Like me, if you always seem to need Raw Almond Milk NOW instead of tomorrow, just throw a tablespoon of homemade raw homemade almond butter, a tablespoon of sweetener and a cup of water in the blender and puree away.  As you see in the photo above, you’ll get the richest and creamiest Raw Almond Milk ever… and you don’t have to strain it either, which I used to do with store bought Almond Butter.

So, A Bowl of Plenty, thanks for converting me to a DIY Almond Butter Mama!  I used to buy it to make my life so much easier… but doing it yourself is worth it!

Top 12 Kid-Friendly Year-Round Raw Superfoods

7 Mar

After discussing the top 5 reasons to feed our children more raw vegan foods, I thought it would be good to list the most kid-friendly raw foods that are in-season all year round and/or available all year round.  It is best to find organic, local and in-season foods, but sometimes it is just not possible for many reasons (one being I have a monkey who loves bananas and we don’t grow bananas where we live).

So, here is a list of 12 superfoods that are full of, as my son says, “En-zines! En-zines!”

Hope your kids enjoy these living and enzyme rich foods!

FRESH FRUITS

1. bananas – all kids love bananas.  They are rich in enzymes, best eaten just ripe when there are brown spots on the skin.  Many kids are monkey bananas for them in

  • breakfast – cereals, granola, porridge, pudding
  • green smoothies – a must in any
  • ice cream – with the texture of real ice cream, you can add different ingredients to change its flavor
  • lollipops – name me a kid who doesn’t like them!

2. apples – sweet and crunchy!  Full of phyto-nutrients and anti-oxidants, what’s there not to love in

  • breakfast – in our favorite Raw Muesli and a yummy accompaniment to Almond Yogurt.
  • easy snacks – simply slice one up and serve with or without a dip, or create Apple Sandwiches
  • raw Applesauce
  • immune booster ‘tea’: mix together equal parts of apple cider vinegar and honey, add water to taste
  • veggie juices – to make it more palatable for kids. I know my son prefers apple green juices over carrot ones.

3. lemons – rich in raw vitamin C and bioflavanoids.  Enjoy in

  • salad dressings: 1 tbspn lemon juice, 2-4 tbspns extra virgin olive oil, 1 tsp sea salt, spices and herbs
  • raw lemonade

4. avocado – rich in protein, enzymes, fiber, potassium, vitamin E and healthy fats.  Avocados add a richness and creaminess in

  • dips – Guacamole
  • soups
  • a simple side – sliced with a little sea salt and extra virgin olive oil
  • desserts – creamy chocolate Sundae

5. papaya – loaded with living enzymes, papaya contains papain, a digestive enzyme which helps break down protein and soothes the stomach.  Enjoy in

FRESH VEGGIES

6. romaine lettuce – rich in vitamin A, vitamin K, folate, vitamin C, manganese, and chromium, it is also a very good source of dietary fiber.  It is the mildest of all leafy greens and the easiest for kids to learn to love.  Enjoy in

  • easy salads – Kid’s Only Salad and South Asian Salad
  • smoothies – in any smoothie, this is the easiest way to get kids to eat them
  • as wraps – simply place a banana in a leaf, topped with almond butter and honey or dates or nama shoyu, or other filling

SPROUTED GRAINS

7. sprouted oat groats: a good source of dietary fiber, significant amount of vitamin B1, potassium, iron, phosphorous, selenium, zinc, manganese and magnesium.  Enjoy in

RAW NUTS and SEEDS

8. almonds – higher in fiber than other nuts, contains healthy omega-9 oleic fatty acids, calcium, phosphorus and magnesium. Enjoy in

  • Almond Butter – use it instead of peanut butter on bananas with honey, or in lettuce wraps
  • Almond Orange Salad Dressing
  • Raw Almond Milk – soak 1 cup of almonds overnight, rinse and drain the next day, process in a high speed blender with 4 cups of water and your choices of sweetener (honey, dates, to taste) and flavor (cinnamon, vanilla, cardamom)
  • Raw Almond Yogurt

9. coconut – besides being anti-viral, anti-bacterial and anti-fungal (Coconut Research Center), coconuts are highly nutritious, rich in fiber (4x as much as oat bran and 2x as much as wheat bran or flaxseed meal), vitamins and minerals.  We have a tub of coconut oil in my son’s bathroom and he enjoys eating the butter as I lather moisturize his skin with it. Enjoy in

  • breakfast – granola
  • coconut oil – in desserts, pit a date and place a little coconut oil inside, close and enjoy
  • creamy milk – simply blend together fresh raw coconut water and meat from one coconut.
  • Pina Colada smoothie – blend together water and meat from 1 coconut, 1 banana, 1 cup pineapple, 1 tbspn honey.
  • soups – we love my Coconut Gazpacho, but you can make a simple Avocado Coconut Soup by blending 1 avocado and water and meat from 1 coconut and your choice of flavours (curry, vanilla, sea salt or honey)

10. sunflower seeds – excellent source of vitamin E, as well as vitamin B1, manganese, magnesium, copper, selenium, phosphorus, vitamin B5 and folate.  We enjoy this is our son’s fave salad

11. flax seeds – great source of omega-3 essential fatty acids, good source of dietary fiber, manganese, folate, vitamin B6, magnesium, phosphorus, copper and lignan phytonutrients.  Enjoy as

SWEETENER

12. raw local honey – not only will this help with seasonal allergies, but this is an unprocessed sweetener that kids just love.  Since finding out more about the negatives of agave syrup, honey is now our favorite liquid sweetener.  Enjoy in

  • breakfast
  • chocolate syrup with raw cacao or carob powder
  • desserts
  • toppings or dips for cut fruit