Tag Archives: gluten free

High Protein Plant Powered Breakfast

I’m back, with an epic post that has something for everyone. If you’re tired of answering “where do you get your protein?” you can officially defer to this post. If you’ve ever wondered where a vegan gets her protein, you’re in the right place. And if you simply want an easy recipe to start (or end!) your day with all the macro and micronutrients you need, this is also a good place to start.

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This week I decided to switch my old cereal breakfast for a bigger bulk, higher protein (more specifically, higher lysine-keep reading!) higher fiber, higher phytochemical breakfast that would sustain me through the day.

For the longest time I had the same breakfast, it went something like this- in a big bowl: an apple or some kind of fruit chopped, Ezekiel cereal & low fat granola mix, flax seeds, about 1/4 cup hazelnuts, some raisins and goji berries in almond milk. Pretty healthful, but not really satisfying for very long. Often I’d be hungry directly after eating that cereal, but when I ordered a hearty tofu scramble at weekend brunch, I’d barely be hungry for dinner.

The original breakfast, still a good one but lacking in  staying power.

The original breakfast, still a good one but lacking in staying power.

Part of the inspiration for the new breakfast was last Sunday’s brunch. I finally made it over to Champs, a killer vegan diner in Williamsburg, Brooklyn. My fabulous brunch cohort Michelle had the obvious advantage as she’s eating for two! I was sort of jealous of her state on this particular trip, as it’s impossible to make a decision off their profuse menu.

 Inside Champs

Inside Champs. Excuse low-qual iPhone photos in this section!

Champs is a stellar establishment- you can get anything from a very imaginative tofu scramble to pancakes to biscuits and gravy to a pancake SANDWICH! They also have veggie burgers and inventive salads – definitely the most amazing kale salad dressing I’ve ever had. And that means a lot coming from someone who doesn’t love a kale salad. The atmosphere is also pretty groovy, and there’s a pretty neat scene too. For all this there’s obviously a wait on the weekend, but nothing is more worthwhile. Don’t forget the fact that they have unbelievable desserts. Which you’ll love if you have a modicum of room after brunch. (Probably not gonna happen.)

The lovely Michelle ready for a brunch throwdown!

The lovely Michelle and I prepare for a brunch throwdown!

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After much deliberation, I decided on the tofu scramble with potatoes, mushrooms, onions, and veg sausage. (you can choose your own scrambling ingredients- more tough decisions!) Now there are tofu scrambles and there are tofu scrambles. It doesn’t take much to put some tofu into a pan, but the spices and techniques involved play a major role in its success. In fact, the day before I ate at Blossom, who for $15 gives you about 2 tablespoons of mediocre, uninspired tofu scramble. I literally left hungry, and it wasn’t anywhere near as delectible as Champs. (for brunch at Blossom, order the breakfast burrito. You can’t lose there.)

 A perfect tofu scramble and accompaniments

A perfect tofu scramble and accompaniments

Champs selfie as Michelle orders a takeout cupcake for her man.

Champs selfie as Michelle orders a takeout cupcake for her man.

Getting back to this breakfast transition. My default upon awakening, as is the default for many, is to go straight for the sweeter, higher carbohydrate foods. But that’s just because my body is craving glucose, the building block of all body operations. Eating something with more bulk and protein is a good technique for longer sustained energy. Particularly if you’re heading out for some exercise- I need that energy for my long swims these days.

This tofu scramble recipe, served with smoky black beans and greens, (if you like, in a whole-grain tortilla like Ezekiel) gives you a heap of protein, and it’s very high in the amino acid Lysine. Lysine is an essential amino acid, one we must get from foods. It’s one of the more important building blocks our body uses to synthesize protein, and it’s also incredibly important for maintaining bone health. While it’s easy to get enough Lysine on a vegan diet, it does take a modicum of planning. However, when we get enough lysine, chances are we’re going to be set for protein for the day. So you cut two carrots with one knife.

Foods that are high in lysine include tofu, tempeh, soy meats, lentils, and seitan, next in line are other legumes. Decent sources include quinoa, pistachios, and pumpkin seeds. If you’re interested in learning your exact Lysine needs, consult the handy dandy table over at Jack Norris’ phenomenal site.

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Energy for a busy day!

I decided to geek out and do a nutritional analysis of my original breakfast compared to my proposed long-term energy breakfast. And then for good measure, I threw in the average Standard American Diet (S.A.D) breakfast with a caloric equivalent to the tofu scramble breakfast. The SAD breakfast: 2 hard boiled eggs, 3 strips of bacon, 2 slices of white toast and 1 Tbsp of butter.

While my cereal had ample protein, calcium, fiber and a plenty of other micronutrients, calorie for calorie, it doesn’t supply much by way of antioxidants, lysine and a number of vitamins. On the other hand, weighing in at 150 calories less than my cereal, the scramble breakfast provides a whopping 86% of my protein requirements for the day, (take that protein skeptics!) a good deal of which is lysine. Close to all of the protein I need, half of the iron and more than half the calcium, plus vitamin and phytochemical levels that are off the charts. All at around 25% of the recommended calories for the day. That’s nutrient density people!

So let’s take a look at the SAD breakfast. Sure, there’s lots of protein, (but ahem, far less than the plant-powered breakfast!) but it’s animal protein which has been linked to a bevy of diseases, including cancer. Add that to the fact that the SAD breakfast is devoid of phytonutrients that protect us from cancer – (they are only found in plant foods) so we have cancer risk with no cancer protection. You also get some trans-fat, and even the most conservative government- sponsored USDA people can’t advise a tolerable upper limit for that substance. Talk about a recipe for disaster.

Along with that animal protein comes 68% of the day’s saturated fat (compared to 5% on the plant-based breakfast, but it’s apples and oranges since plant-based fat does not pose the same risk of animal fat) and 481 mg of cholesterol. Plant based foods have no cholesterol. I could compare so many other aspects of these two meals, but it would be more of a paper than a post. You can view the breakdown yourself below. Scroll below the comparison to get to the recipes.2-Day_Comparison_Reportsm 2-Day_Comparison_Report-2

So let’s cook! As always, I recommend using all organic ingredients. Particularly the onions, peppers and tomatoes- some of the highest in pesticides. And always organic soy so it’s non-gmo.

Tofu Scramble adapted from The Vegan Table by Colleen Patrick-Goudreau

Makes 4-6 portions

Ingredients:

1 pkg Nasoya light firm tofu (or organic tofu of your choice)

1 Field Roast apple sage sausage, chopped into 1/4 inch rounds

1 tsp olive oil

1 pkg crimini mushrooms, sliced

1 onion, chopped

1 clove garlic, chopped

1 red bell pepper, chopped

2 tbsp Nutritional Yeast (or more for a cheesier taste)

1/2  tsp paprika

1/2 tsp Tumeric, for the yellow color. (I didn’t use it here, but for the photos sake I should have!)

salt & pepper

optional(well, mandatory really 🙂 Sriacha or other hot sauce for serving, extra Nutritional Yeast.

Method:

Before cooking, drain the tofu: Place tofu on a plate between two folded paper towels, then cover with a second plate. You can also place any sort of weight on top of the plate. Allow tofu to drain while you prepare the vegetables.

Heat oil in a sauté pan. Add onion and garlic and sauté for two minutes. Add mushrooms and pepper and sauté until the peppers and mushrooms are tender.

Meanwhile, using your hands, crumble the tofu in a bowl to create the consistency of course breadcrumbs.

Add to pan and stir to combine. And sausage, spices and nutritional yeast and sauté for about five minutes, stirring occasionally. Cook (uncovered) until tofu and sausage are heated through.

For crispier sausage, sauté (can be dry sauté) in a frying pan and incorporate at just before serving.

next…

Easy Smoky Beans *plus* how-to soak and cook dry beans.

Canned beans can also be used here, just buy them organic and in BPA-free cans.

Ingredients:

1 cup dry black beans

2 chopped tomatoes (or about 10 oz canned)

1/4 tsp liquid smoke

dash of sea salt

optional: 1-2 Tbsp Nutritional Yeast sriacha or other Hot sauce

Note: These beans also taste great with some onion or garlic, but because they’re also in the scramble I don’t include aromatics here. If you serve them with something else, try either or both during the second half hour of cooking.

Method:

Prep the beans: Soak overnight. Discard water. Very important, unless you want to offend yourself and those around you with horrible gas!

Place soaked beans and fresh water in a pot. For every cup of soaked beans add 3 cups of water. Bring to a boil. Reduce the heat to medium-low and simmer 10 minutes. Cover the beans and simmer on low for about an hour, or until beans are soft.

Add chopped tomato, liquid smoke and a pinch of salt. Cook until tomatoes are soft. If desired, add 1-2 Tbsps nutritional yeast for added depth. And hot sauce, always hot sauce!


Serve it all up with a heap of steamed kale or collard greens, and if you like, roll it into an Ezekiel tortilla. It’s really a perfect breakfast. Enjoy! Full breakfast nutrition info below. And if you’re here in New York City, visit Champs, you won’t be sorry.

The nutrition info below is for 1/5 of the scramble recipe, 1/3 cup black beans, 1 mini Ezekiel tortllla, and 2 cups Kale.

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Your Soon-to-be Famous Mushroom Gravy

Growing up, my Mom made a divine mushroom gravy but once a year. That day was usually Rosh Hashanah, when our house ran wild with rambunctious children who, quite literally, climbed the walls. (My cousin had an unusual talent for doorway climbing.) For a few brief moments we kids were seated for dinner at a card table added to the end of the heftier legitimate table. I was seated only between frequent trips to the buffet for more of that unforgettable mushroom gravy.

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By the time I had graduated from the kids’ table I was vegetarian, and suddenly that gravy was even more integral to my holiday repast. I ladled gobs of the stuff over chewy barley noodles and sundry side dishes while the rest of the family spooned it upon the “roast.”

I had no veg roast at those family dinners as I came late to many vegan staples like Tofurky. Somehow I lived 30 years without even laying eyes on one! When that day finally arrived, I immediately took notice of the mushroom gravy recipe on the side of the box (originally from The Tofu Cookery by Louise Hagler.) It had been years since Mom had made her famous gravy, so my nostalgic palate was ready._MG_1019

Over the last ten years I’ve worked hard to find the perfect amalgamation of Mom’s gravy and that of the Tofu Cookery. Many a gathering from New York to Cleveland has sampled these attempts, and fortunately every rendition has been a resounding hit. One midwest Thanksgiving I received the props every vegan covets- the gravy was ranked as best dish (at a very impressive table) by an omnivore. I think my aspiring chef ex-mother in law was vaguely annoyed.

My mom’s gravy was a brothy one. That was her intention, but I do recall my plate taking on the appearance of soup. On the other hand, I’ve never liked thick, creamy gravies, so the one you find here is a  compromise- thick enough to stick to your Tofurky/Field Roast etc but not so thick that a fork will stand up in it. In my opinion, that’s what your mashed potatoes are for. Which, by the way, are the perfect vehicle for this gravy. But if you like super thick gravies, no problem,  just use more flour in the roux.

Before roux & nooch

Before roux & nutritional yeast

After adding roux. Just the right thickness.

After adding roux and nooch. Just the right thickness.

This past weekend I brought a batch of our recipe along with cranberry sauce to my friends’ annual pre-Thanksgiving feast. All of which, is vegan, of course. The hosts are fabulous cooks- the hostess is famous for killer mashed potatoes, the host for an unbelievable all-from-scratch un-turkey. The event truly yields a cornucopia of delicacies. In addition our hosts’ talents, the rest of the group really brings it when it comes to potlucks. (Scroll below the recipe for some more snapshots from the evening)

Because the un-turkey was running a bit late, we began our feast with the dishes guests brought- pumpkin breads, mashed potatoes, several versions of mac & cheese, brussels sprouts, sweet potato casserole, stuffing, garlicky kale, baked tofu, cranberries, salads, etc…

Just a small section of the buffet.

Just a small section of one of the buffet tables.

Nick's famous un-Turkey from scratch: Homemade seitan & yuba skin, delicious stuffing.

The famous un-turkey from scratch: Homemade seitan & yuba skin, delicious stuffing. See the steam rising? It was delectable.

So when the gorgeous un-turkey emerged from the kitchen, every drop of gravy had already been consumed. It was no tragedy, however, the un-turkey was so succulent it needed no adornments. But bottom line, the gravy was once again a smash. As will you be when you make it. So get cooking!

When possible, I cook gluten-free for crowds because I know a lot of gluten-intolerant or sensitive folks, thus I’ve used brown rice flour for the roux. And I find it doesn’t lump.

I generally use all fresh herbs in this recipe, but if you can’t find fresh rosmary, thyme and sage, (sorry, no parsley here!) you can definitely get away with 1 fresh, the other 2 dried. It’s more complex with all 3 fresh, but it will still be phenomenal with just fresh rosemary.

You’ll need two pans here. I tend to make the roux in a small pan and do the rest in a huge one.

Giant pan works best for this.

Giant pan works best for this.

A note on cleaning all those mushrooms: some people are under the false impression that you can’t clean mushrooms with water. They’re wrong! You won’t want to wet them in advance, but right before using them, it’s no problem. Here’s a good method. Get a large bowl, dump the shrooms in, then pour water over them. Submerge them a few times, rinse, repeat. You get the vast majority of dirt off in one fell swoop, then touch up with a towel as you’re cutting. Easy.

My method of mushroom cleaning. To the chagrin of my ex-mother in law.

My method of mushroom cleaning. To the chagrin of my ex-mother in law.

Mushroom Gravy
Adapted from Tofu Cookery, Louise Hagler
Enough to feed a large group (10-25, depending on how much they like gravy!)

Ingredients:
2 pkgs. mushrooms, sliced (together, 16-20 oz) : I suggest 1 white button, 1 crimini
1/2 Cup sliced onions
3 Tbsp Olive oil, divided
1/4 Cup brown rice flour
4 cups vegetable stock
2 Tbsp soy sauce
4 sprigs fresh rosemary, chopped
About 5 fresh sage leaves, chopped (more if you really dig sage)
2 sprigs fresh thyme, chopped
2 Tbsp Nutritional Yeast
1/4 tsp black pepper

Method:

Lightly sauté the onions in 1 Tbsp olive oil for about a minute in a large pan. Add the sliced mushrooms and incorporate. Add the stock, along with the soy sauce, herbs and black pepper. Lower the flame while you make your roux.

In a small pan, make the roux. Combine and bubble the flour and 2 Tbsp olive oil over low heat for one minute. Scrape the roux into the larger pan, I generally use some stock to thin it toward the end, then pour the thinned roux in. Whisk into the stock, then add your nutritional yeast. Cook (on low-medium flame) until thickened and mushrooms are tender.

For all of you in the US, I hope you have a lovely Thanksgiving! And now some snaps from yet another fantastic Harvest Feast.

Seriously, we vegans have nothing to eat.

Seriously, we vegans have nothing to eat. This was just one of the tables full of food!

The eagerly anticipated arrival of the un-turkey

The eagerly anticipated arrival of the un-turkey

It's an exciting moment, obviously!

It’s an exciting moment, obviously!

Check out that steam!

Check out that steam!

Eleanor's colorful plate of goodies

Eleanor’s colorful plate of goodies

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Demetrius at the other buffet- his amazing kale and Mac n cheeze, and a fabulous sweet potato casserole with candied pecan topping. Yum!

Demetrius at the other buffet- his amazing kale and Mac n cheeze, and a fabulous sweet potato casserole with candied pecan topping. Yum!

David guards a plate for late arrival Cathy.

David guards a plate for late arrival Cathy.

Lovely Robyn.

Robyn, one of the beautiful Moms at the soiree.

Annie and her beautiful daughters Seneca and Rae

Annie and her beautiful daughters Seneca and Rae

Sorry Rae,, I was never very good with that thing.

Sorry Rae, I was never very good with that thing.

Grace's amazing and gorgeous apple pie!

Grace’s amazing and gorgeous apple pie!

Always fashionable Rachel!

Rachel, another vegan babe.

If you can believe it, this is only a sampling of the desserts. Two more pies and cashew cream soon took up residence on the table.

If you can believe it, this is only a sampling of the desserts. Two more pies and cashew cream soon took up residence on the table.

Our lovely hostess, Susanne, and LiLi. Everyone has someone/thing to hold here. Always something to do chez Susanne/Nick!

Many a set of full arms!

Susan spearheads the activities committee

Susan spearheads the activities committee

In her green dress I thought Jen resembled the girl in the painting. Only Jen's prettier and not at all spooky.

In her green dress I thought Jen resembled the girl in the groovy painting. Only Jen’s prettier and not at all spooky.

Superfast Cranberry Pineapple Sauce

Ah, those gorgeous colors of fall. And I don’t just mean the trees! I love the saturated, contrasting color of autumn foods. I waited patiently for cranberries to re-emerge on the shelves, and excitedly picked up the first bag I saw. While it was the middle of the day and I should have been doing homework, I simply couldn’t wait any longer to make this year’s first batch of cranberry sauce.

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Now I know what you’re thinking: “I can find a recipe for cranberry sauce on the back of the bag.” Well that may be true. But I for one have a hard time ruining perfectly beautiful cranberries with refined white sugar. Sorry! Just can’t do it.

Anyway, I like a lot of cranberry sauce on my Tofurky, or whatever cranberry vehicle is on my plate. And that means a lot of cranberry sauce, considering everything is a vehicle for cranberries in my book. So around Thanksgiving each year, I search the web for a lightened up cranberry sauce, never to find one I like. This year I decided to get it down to a science and share it with you lovely people.

This cranberry is lightened up, but has such complex, bright flavors you’ll never miss all that sugar. It’s tangy, subtly sweet and gorgeously healthful. The maple syrup sets it up beautifully, and gives it that extra fall -esque comforty flavor. So quick to make, it’s an any- day affair.

Kabocha, kale, Barry's Tempeh (all 3 steamed out of laziness/hunger) and Superfast cranberry-pineapple sauce.

Kabocha, kale, Barry’s Tempeh and Superfast Cranberry-Pineapple sauce.

It’s perfect to accompany basics like squash, (I used kabocha here) and for complimenting any savory veggie protein staple. For me it was the incomparable Barry’s Tempeh, (so good it needs no marinade) but future plans include robust Apple-Sage Field Roast Sausages, and of course, Celebration Loaf. And I won’t judge you if you simply spoon it onto Tofurky slices in front of the refrigerator. (hmm, I wonder who has been doing just that?;)

The gorgeous, saturated color that makes cranberries so nice to look at is also why they are amazing antioxidants. In that red color are the polyphenols- phytochemicals that have some of the most potent antioxidant activity. Polyphenols may contribute to cardiovascular health, immunity, and play an important role in cancer prevention. So get those cranberries in- as usual, without dairy, as dairy inhibits antioxidant activity.

So get this sauce on the stove and listen to the music of the popping cranberries- one of my favorite sounds! Serve up the sauce with your favorites, and bask in the warm Thanksgiving-like vibe without feeling like you need to open your pants.

Happy Thanksgiving everyone! Hope you have a wonderful day filled with family, friends, joy and compassion. I consider all animals my friends, and I don’t eat my friends! Turkeys are no exception- my table will be full of delicious plant-based foods. Around this time of year I think about how special turkeys are- so does Karen Dawn. I hope you’ll watch this heartwarming rescue story – it shows how loving, warm and friendly these birds truly are- just like your cats and dogs.

Cranberry – Pineapple Sauce

Recipe notes: About stevia- make sure to get a good quality brand. Some are just crazy bitter, causing many to believe they don’t like stevia. It doesn’t have to be that way! I suggest Trader Joe’s organic, or 365 brand from Whole foods. If you know any other good ones, please share in the comments! If you’re not into stevia, don’t worry- just follow the no-fail tried and tested non-stevia sweetening directions below.

Ingredients:

12 oz package cranberries

1/3 cup water

2 Tbsp maple syrup

2 tiny stevia spoonfuls (about 1/8 tsp)

3/4 cup fresh pineapple, diced

Method:

Add cranberries, water and maple syrup to a small pot. Bring to a boil, stir, then reduce to low-medium and cover partially, just so that the cranberries don’t splutter everywhere! After about 7-10 minutes, add pineapple and one tiny stevia spoon-full of stevia, stir well to incorporate. Cook until pineapple is just soft enough and the water is fully incorporated. (in total, about 15 minutes) Check for sweetness, mix in the second spoon of stevia at this point if it’s too tart.

This sauce is a lightened up version of a classic, but if you’re not into stevia, sub in 1/3 to 1/2 cup maple syrup. (start with 1/3, add a bit more if needed. I find 1/3 cup is perfect, but you may like it sweeter.)

Grown Up Antioxidant Slushie

vvpLOGO*A big welcome to you, virtual vegan potluck attendee! Thanks for stopping by. This recipe, an ode to beets and sweets, fit in with the potluck’s featured ingredient. But please do have a look around my blog if you like what you see here!*

I had a ridiculous sweet tooth as a kid- so bad that I recall most of my juvenile activities in the context of the garbage I put into my mouth. I can still feel my feet on the warm concrete as I stood in line at the Scarsdale Pool snack bar. French fries and ketchup wafted around me in the queue as I tried to decide- Fun Dip or those greasy fries?  Fun Dip invariably won out- I mean, it’s an activity as well as “food!” I didn’t love Sugarbush ski school, but I did look forward to a break in the toasty lodge, a mammoth chocolate chip cookie and a cup of hot chocolate in my icy hands. And after weekly figure skating lessons, I recall teetering off the ice to inexplicably consume some sugary ice. I was a sucker for a Slush Puppie.

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For those unfamiliar- Slush Puppies are like Slurpees (and I had my fill of those too, once I got to high school)- the ingredient list likely reads: high fructose corn syrup, red dye # 3 and/or  Blue #2, water. Freeze that up, swirl it around in a machine, throw in a cute doggie mascot and the kids start tugging at mom for the cash.

Many slurps later I am decidedly more conscious as to what goes in my mouth. It’s been a long haul, but since I’ve been vegan, new and healthy foods  become part of my repertoire frequently- my last hurdle was to accept veggie juices & smoothies. I spent two years talking myself out of a Vitamix, but finally ran out of convincing excuses a few weeks ago. One charge later, I am the proud mama of that gorgeous invention.

Lovely organic beets from the Union Square farmer's market.

Lovely organic beets from the Union Square farmer’s market.

Back to those Slush Puppies. I’ve been fine-tuning my juiceblend procedure over the last couple of weeks since the Vitamix has resided on my counter. Let me tell you, there is a serious learning curve here people! On first attempt my beet-carrot- pineapple juice was reminiscent of borscht. Drinkable, and certainly tasty, but more food than drink. With the addition of ice, several successive attempts yielded what might be described as pink- tinged carrot dressing. (I consumed it, sans salad.)

But today, I am in juice heaven. Doubling up on ice and extra process time yielded the perfect texture and flavor. The happy surprise was that lovely icey nostalgia of what could be called a grown up Slush Puppie. (Slush Dog?) With a glass of this slushy juice in hand, I can hear the comical tunes of the skaterink organist in 1982. Gone is the syrupy sweetness of youth’s slush, but the dayglo color is still here! (Even more beautiful, I think.) I mean, just look at that gorgeous pink. That’s the phenomenal phytochemical power in the beets.

Did you know that beets rank highest of all veggies in antioxidant concentration? At least as far as we know- in the most recent study, beets won out over the previous ruling champion, spinach, in antioxidant content. Beets get their color from betacyanins, powerful phytonutrients that protect plants from UV exposure and disease. And guess what? Those same phytonutrients protect us from disease. Diseases like cancer.

 Just as yummy slightly melted. Love the layers of concentrated, pulpy and icey.

Just as yummy slightly melted. Love the layers of concentrated, pulpy and icey.

Beetroots are a stellar source of folic acid, fiber, manganese and potassium. But don’t forget about the greens attached to those roots! Both the greens and roots are great source of magnesium, phosphorus, some iron and vitamin B6. (However not all of the iron can be absorbed due to the high concentration of oxalates in beets, so you don’t want to count on this plant exclusively for iron.) The greens are even higher in nutritional value than beetroots – they’re richer in calcium, iron and vitamins A & C. So eat both the root and the greens- a quick steam or a toss in a pan with olive oil and garlic is all you need.

The sweetness and tang of the pineapple is a lovely compliment to the beet’s earthiness. And you can just feel your body taking in those anti-cancer nutrients, thanking you with every sip.
The first glass is full on slushy, but as it melts the texture and flavor becomes even more complex, yielding layers of frozen, semi-frozen and melted- it’s almost a slushy parfait. I just loved seeing the layers of vibrant pink.
It feels kind of decadent, but it’s just so good for you. And in a way taking care of yourself is decadent experience too. So indulge away!

Had to show you that beautiful texture close up.
Had to show you that beautiful texture close up.

A note on the (very simple) ingredient list. Go organic with your beets. This gorgeous magenta root will be pulverized raw, giving you a huge boost of nutrients, but if he’s commercial, you’ll also get a nice dose of neurotoxins. Organic beets are cheap anyway- here in price engorged New York City, I get a ridiculous bunch of 12 beets for a mere $3.50 at the farmer’s market, with so many greens they won’t fit in the crisper. That’s enough juice for more than a week plus 2 or more servings of greens! Don’t skimp on your body, people.
The pineapple is theoretically ok to buy conventional, as they have tough skins and are less desirable to insects, thus fewer pesticides are needed. But if you can find organic, that’s always ideal.

So here we go.
Yields 1 1/2 pints- enough for two, but certainly drinkable by one!

Ingredients:
1 large beetroot (preferably organic)
1/4 pineapple
1 1/2 to 2 cups ice

variation: use 1 cup ice and 1 cup frozen coconut water. It will be slightly sweeter, so if you enjoy the sweetness level as is, use less pineapple or more beets!

Remove the greens from your beetroot- if you like (and you should!) reserve the greens for dinner. No need to peel your beetroots. When cutting your pineapple, keep the core in there. (fiber!the crowning glory of blended juice) Cut the beet in a few chunks- same for the pineapple. Throw beets, then pineapple, then ice into a Vitamix.
Squish down ingredients with the tamper- the beets and ice will take a little pushing just to get them going. Process on high for about 60 seconds- not much longer or you’ll just have juice.

Pour into glasses and drink immediately! Yum. Pink mustache removal is optional.

ps. While I call this “grown up,” I’m certain kids will love this juice too! What kid doesn’t love a sweet, icy treat? A perfect way to trick them into super healthy veggies.

What’s your favorite juice? Would love to hear.

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