Difference between revisions of "Breakfast & Smoothies & Snacks"

Revision as of 19:48, 11 August 2020

Smoothies and snacks are a delicious way to get a lot of nutrients with just a few ingredients. Usually, they are quick and easy to make and the necessary ingredients are affordable. Of course, smoothies and snacks are versatile in how they can be prepared, so feel free to add your own (vegan!) ingredients for improved taste or nutrition.

For other recipes: Index of Recipes

Hummus

Difficulty: 0/5

Time: 5 minutes

Servings: dip

Ingredients:

• 1 can unsalted chickpeas
• 2 cloves garlic
• 1 1/2 squeezed lemons (more to taste)
• 1/3 cup tahini
• 2 tbsp miso paste (or salt to taste if no miso is available)
• Black pepper
• Water (or olive oil) for thinning the hummus
• 1 handful fresh parsley OR 1 tbsp dried parsley (optional)
• 1 tsp cumin (optional)

Instructions:

• Put all the ingredients in a blender, and blend until smooth.
• Adjust with miso paste/salt, black pepper, lemon and parsley to modify the taste. Adjust with more water/olive oil to thin the hummus if needed (consistency should be smooth). Blend again after adjustments.

Serving:

Serve as a side dip in a plate. Good dipping options are slices of whole wheat bread, carrots, celery sticks, and other crunchy vegetables.

Xberry yogurt with oats

Difficulty: 0/5

Time: 5 minutes

Servings: 1

Ingredients:

• 1 handful of mixed berries
• 1 sliced peach
• 1/2 tsp chia seeds
• 1/2 tsp flax seeds
• 4 tsp whole-wheat oatmeal flakes, quick oats or toasted (uncooked oats may cause stomach upset and have lower nutrition)
• 4 tsp unsweetened soy yogurt

Instructions:

• If toasting the oats, warm a pan on the stove under medium heat, add oats and stir for about two minutes or until they just begin to brown slightly, take out of the pan and set aside to cool while preparing other ingredients
• Mix all of the ingredients together in a bowl.

Serving:

Pour in your yogurt in a bowl. For added sweetness, sprinkle some date sugar or non-caloric sweetener.

Xberry smoothie

Difficulty: 0/5

Time: 5 minutes

Servings: 2

Ingredients:

• 1 peeled banana
• 1/2 peeled orange
• 1 peeled kiwi (or another preferred medium-sized fruit, like a peach or an apple)
• 1 1/2 cup of mixed berries (or berry of your choice)
• 2 tbsp wheatgrass powder (if you do not have wheatgrass powder, you can use any other powder you have that you like, or a cup of kale)
• 1 1/2 cup water

Instructions:

• Break the banana in half (for easiness of space), and put it in the blender with the orange, kiwi, berries, wheatgrass powder, and water. Blend until smooth.

Serving:

Pour your smoothie in a glass. For added freshness, top with mint leaves.

Red bell-pepper creamy dip

Difficulty: 0/5

Time: 10 minutes

Servings: dip

Ingredients:

• 1 can unsalted chickpeas
• 1 medium sized red bell-pepper
• 2 cloves garlic
• 1 1/2 squeezed lemons (more to taste)
• 2 tsp paprika
• 2 tbsp miso paste (or salt to taste if no miso is available)
• Black pepper
• Water (or olive oil) for thinning the dip
• 1 tsp cumin (optional)

Instructions:

• Roast the bell-pepper in the oven, for roughly 5 minutes.
• Cut the bell-pepper in pieces (for easiness of space). Put all the ingredients in a blender, and blend until smooth.
• Adjust with miso paste/salt, black pepper, and lemon to modify the taste. Adjust with more water/olive oil to thin the dip if needed (consistency should be smooth). Blend again after adjustments.

Serving:

Serve as a side dip in a plate. Good dipping options are slices of whole wheat bread, carrots, celery sticks, and other crunchy vegetables.

Xberry oatmeal

Difficulty: 1/5

Time: 15 minutes

Servings: 1

Ingredients:

• 2 cups water
• 1 cup whole-wheat oatmeal flakes
• 1/2 cup mixed berries (or berry of your choice)

Instructions:

• In a pot, add your berries and water. Bring your water to a rolling boil.
• Lower your heat and stir in your oatmeal flakes. Let the mixture simmer until most of the water has been absorbed by the oats, making sure to stir every now and then to avoid the oatmeal from sticking to the pot.

Serving:

Pour your oatmeal into a bowl. For added sweetness, sprinkle some date sugar. You can also add other components, such as seeds, nuts, or other raw fruits.