Tiger Nut Milk

We first tried tiger nuts when we lived in Ghana, West Africa. I would say the taste is reminiscent of a cashew, but much more fibrous and yet sweet, like a mild apple sweet. In Africa, we ate them much fresher and just like a nut, popped them into our mouth. I found them at a store from this company and picked them up. I was not disappointed. Since they were dried, I needed to rehydrate them with water. They are not actually nuts, but tubers that grow in the ground. Full of fiber and nutrition, they are also gluten free and safe for those who cannot have dairy.

Tiger Nut Milk

2 cups of dried tiger nuts soaked in a quart jar (or equivalent), filled to the 3 cup mark with water

Soak for about 3 days, draining the water, rinsing, and adding fresh water each day. I soaked mine in the refrigerator. Make sure your water is completely covering the tiger nuts plus about 1 inch, each time.

In a strong blender, blend the rinsed and drained soaked tiger nuts with water and fill up to about the 5 cup mark in blender. Run for about 3 minutes. Use a nut milk bag to filter the fiber-filled pulp from the liquid milk (Obviously, this will remove much of the fiber - If you want to use the fiber in baked goods, by all means go ahead). Use less water for thicker, creamier milk and more water to thin it, whatever you like. This ratio worked well for me as it was creamy, but not too rich.

Taste. You can use as is, or add whatever add-ins you like (sweetener, vanilla, etc.). I don't add anything preferring it's natural sweetness. Use up within about 2 days as it is best fresh and will turn quickly after that. Otherwise, you can try and freeze it in freezer safe containers, but the fresh consistency may not be the same.

Today I used it with my soaked rolled oats for a muesli type breakfast. Other things I added to my rolled oats: sliced fresh banana, sunflower and sesame seeds, chia, flax, bee pollen, goji berries and pumpkin seeds. So good!

Pumpkin Spice Smoothie

The shadows are coming sooner in the evening now. With the fall in full swing as the leaves turn beautiful colors ... and a little warmer weather right now, to be thankful for before it turns cold again, I am reminded of certain foods. Pumpkin is one of those.

I've always liked the memory I have of eating pumpkin spiced ice cream, in my pre-vegan days. It was at a pumpkin festival I went to in my college friend's hometown, back in the day. This comes pretty close to that memorized flavor. I'm still great friends with her and I still love the flavor of these spices combined with pumpkin. You can find the original recipe here.

Pumpkin Spice Smoothie

2 cups non-dairy milk (or use a handful of nuts/seeds w/water up to 2 cups)
1 Tablespoon chia seeds (helps thicken)
1 cup unsweetened pumpkin puree
2 Tablespoons maple syrup*
1 frozen ripe banana
2 teaspoon cinnamon**
1/2 teaspoon ground ginger**
1/4 tsp ground nutmeg** (I used 1/8 teaspoon freshly ground nutmeg)
pinch salt

Blend well in a good strong blender until creamy. It'll be done in less than a minute. Makes slightly more than 4 cups. Two batches of this recipe fit into my Vitamix container, enough for the whole family to enjoy.

* - You may substitute another sweetener if you like.
** - Or you can use about 3 teaspoons of pumpkin pie spice to replace the 3 spices listed above.

How I Open a Young Coconut

A word or two to begin...Every young coconut (sometimes called baby or Thai coconuts) is different. When my son took these photos of me opening one recently, it happened to have a lot of coconut meat and only about 1 cup of coconut "water". Usually I get thinner coconut meat and more "water", about 2 cups worth. So keep this in mind, especially if you've never opened a young coconut before.

There are many uses for young coconut meat (or "flesh") and it's liquid or "water". I will have a good use for this demo because of the next recipe I intend to share with you to use the meat. The water in it can be used for many purposes...one of which is green smoothies (of course!). I am just touching the tip of the iceberg with the many things you can do with fresh coconut. And I'm just thinking of the raw uses.

So gather your tools...mine on this day were a cutting board (with cloth underneath to keep it in place), cleaver, mallet, a smaller knife, and a 2 cup measuring cup for the water... and a young coconut.

Ready to go!

With a mallet and knife together, I make 4 cuts in a square shape centered around the top "tip". I always leave the plastic wrap packaging on.

When the cuts are sufficient, you should be able to lift off a "cap".

Usually when you get this far, the liquid will start to run out some.

As you can see, my coconut "cap" came off without the meat attached to it.

Here I am cutting a small opening for the liquid to get the liquid out.

It's a thick one this time.

Getting my measuring cup handy, I pour in all the liquid, a total of 1 cup.

After the liquid is out, I make another deep cut with the cleaver to split the whole thing in two.

I'm pulling the two halves apart after another deep cut down the middle. This will make it easier to get the meat out.

This is very thick meat. This is why so little liquid came out.

Using a spoon, scraping the meat out. Sometimes turning it the other way also yields good results. Try both ways.

Ideally, your white coconut meat will separate from the dark brown "skin", but sometimes you have to take it off by hand. The meat will not always come off in this big of a piece, but each time is different. 

After this point you will want to have a bowl nearby to put your coconut pieces in. I would add that a swish in filtered water will get rid of any husk still clinging to the meat and while doing that you can further clean off any dark brown "skin" by removing them by hand.

Now you've got coconut "water" and "meat" ready for your recipes. Things like coconut milk, for starters...not to mention eating the meat fresh, as is, and drinking the liquid straight up...especially good if you've kept them chilled like you should - yum!

More Green Smoothie Ideas & Tips

Since I wrote about making green smoothies in Africa, it's been almost 3 years now. I thought that it was time for an update on how I make them here in the states. I've also attended an event where Victoria Boutenko appeared and saw first hand how she makes her smoothies.

Greens:
Use a different type every day, preferably organic. Spring mix, spinach, romaine, collards, kale, parsley, etc. I use 5 to 6 ounces per batch, which makes about 2 quarts. I put the greens in first in the blender and yes, it will look like a lot. It will get smaller when you add some water and blend a little, then you can add fruit and other ingredients. I absolutely love parsley as the greens in smoothies and I didn't even think I liked parsley! Try mint for part of the greens.

Liquid:
Water is my standard, adding about 1-2 cups, depending on how juicy the fruit is. This depends on how thick or thin you want it. I also add a few tablespoons of fresh lemon juice, either freshly made or in small frozen cubes I make when I juice a bunch of lemons at once. Coconut water from a fresh young coconut is fantastic and considered the best way to replace electrolytes that nature can offer.

Fruit portion...

Bananas:
Save money when buying bananas when they are reduced. Take home, peel, then freeze (make sure they don't touch each other) on a baking sheet, if you have many of them. After I peel them, I cut them into thirds, so they freeze faster and are smaller for my blender to break down easier. You do not need to use bananas at all or you can use less. It gives the smoothie a creamy texture and sweetness, but these qualities can be obtained other ways.

Apples:
I add 1 or 2 apples to stretch my other more expensive fruit. I always use organic. I add seeds and all, cutting out only the stem and blossom end.

Other fruit:
Put in what fruit you like. It helps to have something sweet combined with berries to make up for their not-so-sweet taste. I don't usually add any citrus (other than lemon juice), but when I make an exception, I always peel with a knife only the outer colored part, leaving the white on (bioflavanoids). Pineapple cores can go right in with the pineapple if you have a good blender.

Sweeteners:
You may not need to add anything since you have fruit in the smoothie. But sometimes you may feel it's not sweet enough. If I don't have room to add much bulk, I might add a tiny bit of stevia (doesn't spike blood sugar), remembering a little goes a long way. If I have some room, dates might go in to sweeten, unless fresh fruit would do. When I can, I try to use fresh or frozen fruit instead of dried fruit because I want more water and less concentrated sweet.

Optional veggies:
Cucumber, celery, sweet bell pepper...in other words, mild, but juicy veggies can work here. I don't add too much of any of these since it may be hard to get the right sweetness I want. Also, don't add starchy veggies (carrots, peas, corn) as this will slow the digestive process down. Stick with those things that combine well with fruit and greens. Avocados work well and especially so if you don't use any bananas and still want it "creamy."

Other optional additions:
I realize some would not add in these other items, because it can slow the process of digestion down some. I feel that now and then it is a good idea to "supplement" this way. For children in the house not used to these things, it can be a way to get them into their bodies in agreeable ways (works for the greens!). I have added in (about 2 at one time) the following: 1 tablespoon chia seeds or 2 tablepspoons flax seeds (good for creamy texture), 3 tablespoons hemp hearts (great protein and good fats), 1 tablespoon whole leaf aloe vera juice (good digestive), 1-2 teaspoons fresh ginger (gives a great flavor, not hot this way and great to help digest), and/or carob powder as desired (gives it a chocolate-y flavor).

Remember that with smoothies you adjust amounts as desired. The point is to get the greens in and the more the better. Fruit helps to make it palatable. The liquid is to make it blend. Have some fruit frozen in small pieces to give it a cold temperature or you can add some ice in with the liquid.

It helps to have a powerful blender to blend some of these things. I love my Vitamix. It gets a workout everyday. Now if only my workouts were as often!

New Year's Nog

Every new vegan has a few recipes they would like to change so they can still enjoy the flavors they love. Just because someone is not eating dairy products or eggs does not mean that taste can't be replicated at least somewhat. We had this recently (hence the name) and even non-vegans enjoyed the great taste of this "nog" as well.

New Year's Nog

In a blender, mix well:
2 cups almond milk
2 bananas (medium ripe)
1/4 teaspoon vanilla

Pour into glasses to serve and sprinkle ground nutmeg on top. (Better tasting at room temperature.) Give a toast! =)

Almond Milk

I have been looking for a good non-dairy milk recipe. My friend pointed me to one that uses almonds. It is smooth and not as almond tasting as you would think. The soaking and straining set it apart from other recipes. You may never want any other milk again!

Almond Milk

Soak for 24 hours:
1 cup almonds

Drain, rinse and add:
6 1/4 cup water

Put into blender, blending well. You can leave as is for savory dishes that won't mind the extra pulp in them (extra fiber this way). You can stop here and use as is or add the following ingredients if desired. (Most of the time, I never strain or add anything else.)

Or you can strain through a nut milk bag. Tip: Turn the nut milk bag inside out first. It will make it easier to clean up when you are done. Put strained milk back into the blender if you decide to add the following ingredients.

Add:
10 dates (or as desired)
1 teaspoon vanilla
1/2 teaspoon salt

Blend well. Keeps for about 5 days.

Watch for the famous New Year's Day "nog" recipe forthcoming! Thanks, Kristen! =)

Kristi's Raw Green Energy Drink

Another reader's contest entry. Enjoy.

Kristi's Raw Green Energy Drink

1 cup cucumber juice
1/2 cup kale juice
1/2 cup celery juice
dash of lime juice

(Blog author note: this requires the use of a juicer that can handle leafy greens.)

Ginger

What to do with all this fresh ginger? Well, after I washed and trimmed it, I made a puree with added water and fresh lemon juice.

Now it looks like this...

Nice and creamy...

I used about 1 & 1/2 c. each of water and fresh trimmed, chopped ginger and about 1/2 c. fresh lemon juice (2 lemons). The recipe I was (somewhat) following said to strain it, but I think I'll leave it all in there. It will settle anyway. Juice at the top and solids at the bottom.

We had a curry dish the other night and because we are giving our daughter foods from the table these days, we added our own ginger "juice" to our dishes at the table. That way she wouldn't get too spicy a bite and we'd still get our ginger taste. Yum.

I want to try to make other things with it, maybe even make a version of ginger ale with it. Flavoring in cookies, cakes...?

The following recipe is one I used from the vegetarian cookbook, "A Celebration of Wellness," by James Levin and Natalie Cederquist.

Fresh Ginger Concentrate

1/2 c. fresh ginger root, peeled and chopped

1 c. pure water

1/4 c. lemon juice

Liquefy all the ingredients in a blender for a couple of minutes. Strain into a glass jar and store in the fridge. Use this is stir frys, salad dressings, soups or sauces - or added to sparkling waters or juices. You can also add 1 tsp. to hot water as a beverage to increase your circulation. An easy way to have fresh ginger around. Make ahead and store in fridge. It saves preparation time.

Also from the same book: "Ginger...This tasty aromatic rhizome soothes the digestive system, stimulates the circulatory system, and acts as a decongestant. To make ginger tea, pour boiling water over a bit of chopped ginger root; it will warm you up on a chilly day."

Lemon Water

"Mama, can I make lemon water?" My son is asking if he can serve us a refreshing drink we all like around here. "Sure!" is my usual answer to him because I'm glad he's getting into the habit of using lemon in his water. He makes it from start...washing lemons... to finish...even cutting an apple up and garnishing our cups with the apple slices as well. Ain't that swell?


His recipe for Lemon Water:


1 lemon, juiced

water

apple slices for garnish


Divide lemon juice into 3 drinking cups/glasses. Pour water in to fill. Put apple slices onto glass. Serve on a tray to your family. Hope you like it.

Mama's addition: if you like you can add a little sweetener (stevia would be good) and if you're adventurous, sprinkle a little cayenne pepper on top of the lemon water. There are so many benefits from drinking this. Drink this everyday for a month and you'll see why.

Smoothies: Making green smoothies without fresh greens?

Well, maybe not...but when I don't have them on hand, I use dried "greens" powder instead.

I have learned about green smoothies just recently and see the wisdom of making them for my family. We already love fruit smoothies, why not make them healthier still? I don't always have fresh greens available, so I use my "greens" powder (mine has spirulina, barley green juice powder, chorella, and bee pollen) to stand in.

So roughly, here is how to make...

Smoothies - "Loretta style"...

Put in blender*:

bananas (enough for 1 per person - although if you are a non-banana person, there are options to this too)

Then other fruit as desired, for example:

pineapple chunks (can include the core, if you have a powerful blender)
papaya, peeled and seeded
mango chunks
avacado pieces (can add this if low on bananas for creaminess)
oranges (pare off orange peel thinly with a paring knife, leaving the white)
lemon (just a small portion, ditto on the orange prep)
watermelon chunks, in season (for liquid, you won't taste it much)

If I were in the states, I might use the following:

berries, any and every kind you can think of (yummy!)
kiwifruit
apples
grapes (seeds and all if you have a powerful blender)
other (in season) melon chunks

Just about any fruit you can think of can be put into the smoothie.

Blend with enough water and/or use enough very juicy fruit (even cucumbers work here) to get the blades to turn ok.

I like to add the following for added health benefits: whole flax seed (has thickening power too) and "greens" powder (this will make it a green smoothie). You do not need to add these everytime though. Add a few mint leaves for another "flavor" option.

If needing extra sweetening, instead of turning to sugar, try adding a small amount of dried fruit like pitted dates, raisins or you can add dab of honey or tiny amount of stevia. Adjust as needed.

Pour into glasses and serve with a straw or serve with a spoon if extra thick! Reap many smiles from your family. =)

*To make thick smoothies: use frozen bananas and some frozen other fruit, although no need to have all frozen ingredients to make it this way. Ice cubes can stand in for part of the water. As long as the blades can turn without laboring, you should be OK.

^If you do have fresh greens...you can add any of the following: kale, collards, spinach, leafy lettuce (not iceberg), alfalfa sprouts, etc...add as much as you can tolerate, adding more as you get to like them better. There are so many benefits to adding them in your diet. For vegans, this is a neccessary thing to get your plant calcium and so much more. It's great for everyone, no matter what diet you eat! =)


...So, yes, you can make green smoothies without fresh greens. Incidentally, you have just found a recipe for smoothies that does not call for dairy or fruit juice. Some people might call this a sorbet (and you can freeze for sorbet later). I call it - yummy! My just turned 2 year old daughter, Francesca, drinks hers with a straw in no time flat!

Got greens?