Avocado Toast with Nutritional Yeast

If you don't have a stash of nutritional yeast in your pantry, run to your local health food store and stock up on these flakes of gold. Nutritional yeast is a vegan's dream, but non-vegans should know about its all-around loveliness too. It's packed with protein-- and has an interesting, slightly nutty flavour that goes a long way. When I was little, we'd sprinkle a couple of tablespoons on popcorn for a healthy alternative to butter.

For a yummy snack that's high in protein, fiber and heart-healthy fats (healthy girl's secret recipe for satiation,) sprinkle a tablespoon of yeast on whole-grain toast and add slices of 1/3 of an avocado. Sprinkle with freshly ground pepper and kosher salt. You'll be in heaven!

Scrambled Tofu with Portabellas

This recipe comes from my lovely mom, who conceived of and photographed the dish. When I decided to become a vegetarian at age 11, both my parents were very obliging, and the whole family started eating a lot more tofu and veggie-centered dishes. My ever-inventive mom came up with a million different ways to nourish me. Scrambled tofu was my Sunday brunch favourite, but it's great for dinner too! I'm a big fan of portabellas, which are really the star of this dish. A little sesame tahini goes a long way in giving this scramble its unique flavour, though can make this dish sans tahini if you wish; it will still work.

Last summer, I decided to get to the bottom of the decade of mysterious stomach problems I'd been dealing with. Having known a few people with an intolerance to dairy and/or wheat, I was worried that I'd discover that the same problem was at the root of my troubles. After an extensive project that involved removing possible offenders from my diet and documenting the experiment in a food journal, I discovered that neither dairy nor wheat was giving me my stomach aches; it was tofu! I now manage to stay away from anything that includes soy protein, but I often crave my fave tofu dishes, so you'll have to enjoy this one for me!

Ingredients:
3 tsp olive oil, divided
½ c chopped onion (or more, to taste)
½ c chopped red & green bell pepper (or more, to taste)
1 clove garlic
½ lb sliced portabella mushrooms
1/3 c sesame tahini
2½ to 3 tsp low-sodium tamari to taste (sub soy sauce if you don't have it)
1 lb light silken or firm tofu
Salt & fresh-ground black pepper, to taste


1. Heat ½ tsp oil in non-stick frying pan. Add pepper & chopped onion and sauté, adding garlic after a few minutes, until the vegetables just begin to get tender. (Don’t overcook; they should still have a slight crunch.)Remove to bowl & set aside.

2. Heat 2 tsp oil in same pan without washing, add mushrooms. Sprinkle lightly with salt and fresh-ground pepper. Sautée until tender, drizzling with a small amount of oil if necessary to keep them moist. Remove from heat & add to cooked vegetables.

3. Drain tofu, place between several layers of paper towel, and press to remove extra water.

4. Pour tahini into same pan without washing, stir in tamari. Add tofu and over medium heat, mix into tahini & tamari, chopping tofu into small pieces without mashing.

5. Add vegetables and mushrooms, turn gently with spatula until heated through. Serve at once with crusty whole grain bread and a favorite green vegetable.

Variations: try adding any lightly-cooked vegetables, chopped nuts or pine nuts-- but portabellas are the key ingredient, adding a full, deep flavor that can’t be beat.

Vegetable Fried Bulgar

Hello gorgeous, I'm bulgar. Have we met? No? Oh honey, are YOU in for a treat! I may be wholesome, but I'm also known for my exotic streak (like when I strut my stuff Lebanese-style in tabouli.) I'm adventurous, and I'll try anything once...

Listen, I know you're tired of plain old rice; besides, she hasn't got half the protein and fiber I have! Couscous? Puh-lease, why would you waste your time (she's not even a whole grain, you know--she's a PASTA!) And sure, my sister quinoa is my nutritional rival, but she's old news! Why don't you put a little bulgar in your bowl, and I'll show you what it's all about. Winkie face!

Ok, I see you're being shy; why don't we get to know each other a little bit? Call me if you're in the mood for a little stir-fry, and I'll show you a good time!

Ingredients:
1 cup bulgar, dry*
1 zucchini
1 summer squash
1 head broccoli
1 red, yellow or orange bell pepper
2 cloves garlic, minced
1" piece fresh ginger, finely grated (or 1/8 tsp. dried ground ginger)
1 tsp. olive oil
soy sauce & siracha (Asian hot sauce) to taste
optional: sliced grilled or pan-fried chicken, tofu or tempeh

*Using two parts water for each part bulgar, fill a pan with both and bring water to a boil. Reduce heat and cover, cooking until bulgar has absorbed water and has a soft texture with a hint of crunch.

1. Cook bulgar; this takes 20 minutes or less depending on the quantity. I recommend making a big batch; you can set some bulgar aside to use in salads, soups and other recipes all week long!
2. Chop up your veggies and throw them in a large frying pan with a little water. Cover and steam (this is my favourite way to cook veggies on the stove top--it's a super quick and fat-free method!)
3. Mince the garlic and grate the ginger. When veggies are soft, pour them into a colander and give the garlic & ginger a turn in the pan, sauteeing them with the olive oil until they become aromatic.
4. Return the veggies to the frying pan and add bulgar. Mix well, adding soy and hot sauce. Throw in some chicken or soy protein if you wish. Voila, y'all!

Sopa de Batata para Bretaña

That's Spanish for "Sweet Potato Soup for Brittany," y'all!

I recently discovered the surprisingly delicious combo of black beans and sweet potato, so I thought I'd experiment a bit with this beautiful (and super-nutritious) marriage. Cilantro, my friend Brittany's favourite herb (she and I share a love of Mexican culinary delights,) had to be involved, so I chopped up plenty of this amazing-smelling greenery and put my spice collection to work in search of the perfect complementary flavours. The result of my experiment is a filling, good-for-you soup that holds its own as a satisfying meal.

This is only my second attempt at homemade soup, and I have to say, I'm pretty pleased with myself! Once you get started, it's hard to stop throwing things into the food processor. I set out with the goal of making a vegan version, but if you're feelin' spunky, you might wanna experiment adding some dairy (1/2 of skim milk, perhaps?)

In an attempt to water down my very thick concoction, I got brave and threw a little wine into the mix. This would've been a better idea if the bottle I had in the fridge was NOT a fruity pinot grigio; if I were you, I'd use something super dry like savignon blanc. If you don't have any wine on hand, no worries; I'm sure it'll be great without the spiking!

Sweet potatoes pack an insanely high content of vitamin A. They're also high in vitamin C and fiber, and contain significant amounts of of iron and calcium, which makes them an important dietary component for vegans and vegetarians. Top the soup with 1/2 cup of black beans, and you've got yourself a protein party! Good luck with your soup-making endeavors, I think you'll have fun experimenting. I want to hear all about your adventures!

Ingredients (makes 4 servings--great the next day for lunch!):
6 cups peeled sweet potatoes, coursely chopped (I used almost a full bag)
1/2 cup water
2 cups vegetable or chicken broth
1/4 cup very dry white wine
1/2 TBSP olive oil
1/4 tsp cumin
salt & pepper to taste

topping:
one can black beans, rinsed
2 cloves garlic, minced
2 TBSP cilantro (I like to snip mine into little pieces with scissors)
juice of 1/2 lime

optional toppings: grilled chicken strips, fat-free sour cream, hot sauce, crushed red pepper

1. Preheat oven to 400º. Peel and chop sweet potatoes. Place them on a 1"-deep baking sheet and drizzle them with 1/2 cup of water (this keeps them from drying out without the added fat of oil.) Roast the potatoes until they're soft to the touch--20 minutes should do the trick.
2. Mince the garlic and cilantro and throw them into a bowl with the rinsed beans. Squeeze the lime over the beans and stir well.
3. When the sweet potatoes are done, throw all of the soup ingredients into your blender or food processor and give it a whirl (depending on the size and power of your machine, you might need to blend your ingredients in two batches.)
4. Dish everything up all pretty-like. Ole!

Mami Nature's Corn Chips

I love savory dipping devices, but I cringe when I read the labels of my favourite crunchy snacks. Health-minded brands may omit most of the yucky preservatives and trans fats, but even when you're browsing the natural foods section, it's difficult to find a low-fat treat that's worth eating.

When I decided to substitute corn chips for pita bread for a new spin on my Pita Chip recipe, I was surprised by how difficult it is to find healthy corn tortillas. I was on my third grocery store before I found tortillas that contained--hallelujah!--nothing but corn, water and lime (thank you, Trader Joe's.) This recipe takes less than 5 minutes to prepare (plus about 20 minutes to bake) and you can make a big batch to eat all week. Try them with Dilly Cottage Cheese Dip or your favourite salsa. I can't wait for avocados to be in season again so that I can try them with homemade guacamole!

Ingredients (serves 4):
8 natural corn tortillas (with about a 5-1/2" diameter)
1 TBSP olive oil
a sprinklin' of garlic powder, salt and pepper

1. Preheat oven to 400 degrees.
2. Slice tortillas into quarters and lay them on a baking sheet. Brush each side with just a smidge of olive oil--you can really make 1 Tablespoon go a long way! Sprinkle with salt, pepper, and garlic powder (you can try different spice variations if you wish.)
3. Bake chips for about 20 minutes, taste-testing them for crunchiness (don't burn your tongue!) You may want to check on them after 10 minutes or so, flipping them over if they're getting too dark on top.

Bowl-o-Burrito

We bid a stylish adieu to Quinoa Week with this super healthy twist on your favourite and mine, the burrito. The beans and quinoa provide a great deal of both protein and fiber, and when you add all your fave veggies (you can easily get 5 servings into this power meal) you'll be full and happy for days. For those of you who eat dairy, topping your bowl with a little shredded cheese adds calcium and even more protein, but a little salsa and hot sauce is all you need for great flavour!

Ingredients (serves 2):
1-1/2 cups cooked quinoa
1 yellow squash
1 zucchini
1 small head broccoli
1-1/3 cups frozen or canned corn kernels
1 cup beans (I like refried, though they're generally the most sodium-y)
1 6-ounce bag fresh spinach leaves

for extra yumminess: avocado slices, grated cheddar, crushed red pepper, hot sauce, and your favourite salsa (i LOVE peach!)

1. Preheat oven to 400 degrees. Slice up your broccoli, zucchini and squash. Roast veggies for about 20 minutes, pulling them out after 10 minutes to add your corn to the baking sheet and stir the other veggies with a spatula to allow them to roast evenly. (If you like, you can brush them with a bit of olive oil; I omitted the oil this time cause I've had a very decadent weekend.)
2. Wash & dry spinach and sautee it in a non-stick pan. When it's nice and wilty, add the beans and quinoa and stir until everything is nice and warm.
3. Add roasted veggies and all your favourite toppings!

Roasted Red Pepper & Tomato Soup with Spinach

This experiment produced a delish result that can be served all sorts of ways--even as a saucy base for a pasta dish. Though I seasoned it mostly with Italian herbs, the black beans made a yummy addition and spiked the protein content.

Of course, I added a big scoop of quinoa as well (this being Quinoa Week and all.) You don't have to make your soup from scratch to use this trick; adding the versatile grain (which, I remind you, is a complete protein!) to any healthy soup turns your side into a meal--try it with a butternut squash or chicken & vegetable base, too.

So far this soup has kept nicely for 3 days, and I'm expecting it to last through the weekend. If you're feeling crafty, play with the spices and let me know what you come up with!

Note: I used my food processor to whirl everything up, but you should be able to get away with using a blender if you don't have one.

Ingredients (makes 2 big bowls or about 4 cups) :
4 ripe vine tomatoes (romas work well)
2 red bell peppers
2-1/2 cups chopped frozen spinach
6 big, fresh basil leaves
1 TBSP olive oil
1-1/2 tsp sugar
1/2 tsp garlic powder
1/2 tsp dried or fresh minced thyme
1/4 tsp paprika
salt & pepper
1/3 cup cooked quinoa for each serving

other additions: crumbled feta or a few shavings of mozzarella or parmesan; zucchini & squash slices roasted or sauteed in a teaspoon of olive oil

1. Preheat oven to 400 degrees. Wash and dry the peppers and tomatoes. Cut the tops off of the peppers--trying not to waste too much of your veggies--and scoop out the seeds (not to worry if you don't get them all; I didn't even bother to de-seed mine, and having a few seeds in my soup didn't bother me a'tall.)
2. Place peppers & tomatoes on a baking sheet. If you have one that is at least half an inch deep, use it; you'll want to preserve the juices that start to drain while the veggies are roasting. Let them hang out in the oven for about 20-25 minutes, until they're nice and soft. Meanwhile, thaw your spinach.
3. When the roasted veggies are ready, let them cool to a temperature comfortable for handling. If you're using a blender, you'll want to slice them into smaller pieces; if your food processor has super-sharp blades, you should be able to get away with big pieces.
4. Throw everything into your whirling device and liquify, adding the juices from the baking sheet. Add salt and pepper to taste.
5. Get creative with your toppings!

Roasted Veggie & Quinoa Salad

You can pretty much take whatever you have in the fridge and on the shelf and come up with a combo of veggies that works for this salad. The beauty of using quinoa to hold it all together is that you get a healthy dose of both fiber and protein, which work together to fill you up and keep you satiated. This time, I used eggplant, zucchini and squash because that's what I was using for my Veggie Stacks with Quinoa Cakes. I roasted all the veggies at the same time to keep things simple, and I had leftover salad for 2 days! On the second day, I added a grilled chicken breast slathered in chili sauce for an absolutely delish early dinner that kept me full all night (which is pretty phenomenal, 'cause The Midnight Snack has long been my favourite meal.)

My other favourite way to serve this salad is with roasted broccoli, roasted cherry tomatoes, black beans and corn (the last three appear in my recipe for Quinoa-Stuffed Peppers; you can easily make both meals in one batch for easy reheating later.)

Ingredients:
A bunch of your favourite veggies, chopped into bite-sized pieces
a plate full of dark leafy greens or spinach
1/2 to 2/3 cup cooked quinoa, depending on how hungry you are
2 tsp olive oil
salt & pepper
2 TBSP of your favourite dressing

additions: chicken, tofu or tempeh for extra protein; avocado, if it complements your veggie selections

1. Preheat oven to 400 degrees while you chop up your veggies. Spread them out on a baking sheet and dot them with 1-2 tsp of olive oil to prevent them from drying out in the oven, and sprinkle 'em with a little s&p.
2. Pop the veggies in the oven and roast 'em for about 20 minutes, stirring with a spatula after 10.
3. Wash and dry greens and top them with quinoa. When veggies are ready, add them to your salad and drizzle with your favourite dressing (I like something thick and zesty like Goddess or Ranch.)

Healthy Girl Says: I'm always tempted to reach for low-, reduced-, or the ever so seductive FAT-FREE dressing on the shelf of the condiment aisle. I know this may be hard to believe, but those are not the healthiest choices. Read the labels; they're packed with glycerblahblahblah and dextrohulabaloo. The healthiest way to dress your salad is with a dressing made from actual food, not chemicals. I know the 11 grams of fat might look scary, but isn't that just because widening hips are easier to visualize than synthetic chemicals attacking your cells? Also, the healthy oils (like olive oil) found in better-for-you dressings actually coat your stomach, making you feel more satiated, so it's easier to prevent overeating. So start reading the labels on your salad dressing, girls and boys. Be nice to your bod.

Quinoa-Stuffed Peppers

This easy, delish dish can be adjusted to fit the needs of vegans, vegetarians and meat-eaters. I diced up a chicken patty for mine, but you can also try it with a veggie burger patty or crumbled veggie sausage. I used a cup of cooked quinoa from the batch I made for the week and added a cup of black beans and a cup of frozen white corn, which I roasted first for about 10 minutes to give it a great flavour. Add your cherry tomatoes, slather in chili or hot sauce, and stuff those peppers! It's a good idea to make a little hole in the bottom of each pepper first, though, to let excess liquid drain. Serve these peppers over a bed of sauteed spinach or kale for an extra vitamin A kick! These peppers are also great for lunch the next day!

Ingredients (serves four):
4 bell peppers, any color
1 cup cooked quinoa
1 cup beans
1 cup frozen white corn, thawed (and roasted if you wish)
12 cherry tomatoes, quartered
chicken or veggie patty, diced (also try veggie sausage or shrimp)
black pepper, chili powder or chili sauce (or hot sauce if you're hard core)


1. Preheat oven to 350 degrees. Wash the tomatoes and quarter the little guys. Rinse the beans (canned beans usually contain ALOT of sodium, and rinsing helps get rid of some of it.) Place corn on a baking sheet and pop it into the oven for about 10 minutes, 'til the kernels are nice and toasty lookin'.
2. Chop up your chicken or veggie patty or whatever protein you're using (I'm assuming it's pre-cooked, but if it's not, follow directions on the package for cooking.) Mix the pieces together with quinoa, beans and tomatoes. Sprinkle with pepper, chili powder, chili sauce or hot sauce to taste.
3. Cut the tops off the peppers and poke a little hole in the bottom of each one. When the corn is ready, add it to the quinoa and spoon the mixture into the peppers. Transfer peppers to the baking sheet and bake them for about 30 minutes, until they're warm through.

Betta Bruschetta

Having people over and feeding them is fun. It's also a good social activity for lazy people who don't like to leave their house, like me. You can make this bruschetta pretty quickly while you're hanging out in the kitchen with your guests, and you only need to buy a couple of ingredients. Best of all, it creates feelings of warmth and makes people like you.

Ingredients:
1 loaf whole grain bread, sliced thin
1 pint cherry tomatoes, or 4-5 roma tomatoes, diced
1 bunch basil, chopped
4 cloves garlic, minced
olive oil
salt & pepper to taste
optional: grated parmesan cheese, balsamic vinegar

1. Preheat oven to 350 degrees. Sautee minced garlic in a few drops of olive oil until it's barely brown (you can use raw garlic, but it will be POTENT.)
2. Place bread slices on a baking sheet and drizzle them with olive oil (I like to pour a tablespoon or two into a dish and dip my brush into it. That way, I don't end up accidently soaking the bread.) Top with garlic.
3. Heat the bread in the oven until it's nice and toasty. Meanwhile, chop up your tomatoes and basil and flavour them to your liking with salt & pepper.
4. When the bread's ready, top them with a pinch of grated parmesan (if your crowd doesn't include any vegans,) add a spoonful of the tomato-basil mixture, and drizzle about 1/8 tsp. of balsamic vinegar over each. Let your guests toast you and take a bow.

Snack Like a Bunny

I know, I know, you're probably thinking that brussels sprouts & sweet potatoes sound like a terrible idea for a snack, but I have news for you, ladies & gentlemen: you're wrong, and I'm right--they're delish, especially together! This combo became my snack of choice last summer, when I was babysitting for a couple of families and spending alot of time at the Brooklyn zoo. Snacktime by the sea lions' pool became a regular routine, and I'm proud to say I actually got a couple of discerning two-year-olds to try a weird new vegetable! If you're transporting them, I must warn you that cooked brussels sprouts smell a little...unpleasant after they've been confined to a baggie or a tupperware container. I found this out the hard way when I got some nasty looks on the subway.

Ingredients:
about 8 brussles sprouts
3 small, or 1 large sweet potato
1 TBSP olive oil
salt, pepper, and crushed red pepper if you like

Preheat oven to 400 degrees. Slice veggies into whatever shape and size you prefer (I cut the brussels sprouts in half and the sweet potatoes into rounds or sticks,) and rub them with a little olive oil. Place them on a baking sheet and grind salt & pepper over the pieces. Sprinkle with a little crushed red pepper if you're feelin' feisty. Roast for about 20 minutes (this will vary depending on your oven; you want to cook them until the potatoes are a little soft and the sprouts begin to brown just a bit.)

Banana-Walnut Cinnamon Toast

The idea for this came from a muffin recipe I found in Women's Health magazine awhile ago. I've made it a couple times, and was craving those muffins this morning, but who has time to make muffins on a Wednesday morning, fah crahin aht lawhd? So I took all my favourite muffin innerds and threw 'em on some toast! Voila, no-bake banana bread! To be honest, I totally impressed myself, cause this is definitely the most bangin' cinnamon toast I've ever tasted. And although I'm usually famished in the morning, and my desire to enjoy chewing consistently wins out over satiation in the stomach region, I actually couldn't finish both pieces of toast along with my yogurt (pictured above, for a nice round meal) so I saved the second piece for a mid-morning snack!

Something to note: Women's Health boasts that the combo of walnuts' magnesium, bananas' potassium (to sooth muscles,) and the vitamin D & calcium found in yogurt (supposedly "mood stabilizing," though as far as I know, the effects of the latter have only been observed in patients with severe mood disorders, not just cranky PMSers) are sure to relieve the backlash of Auntie Flo's lil' visit. Let me know if it works for you...mad props for the muffins, Women's Health, but I think the blaring BEEP BEEP BEEP of my bullshit radar actually GAVE me cramps.

Ingredients:
2 slices whole-wheat or multi-grain toast
1 medium or large banana
2 TBSP walnut pieces (crush them up for optimal spreadage)
a drizzle of honey or agave
a sprinklin' of cinnamon
a side of yogurt if you like, for a calcium & protein boost!

I think this one's pretty self-explanatory...toast bread (you can make one super-stacked slice if you'd like,) slice banana over toast; sprinkle with walnuts & cinnamon and add a drizzle of honey. You won't believe how delish this is, i promise!

Homemade Pita Chips

Now, I'm sure ya'll have tried pita chips (I won't mention brand names; I don't know what it takes to get a girl sued 'round here...) but my issue with anything you buy at the store, no matter how healthy, is that you can't control what's in 'em. Making things from scratch is often out of the question, but pita chips are a glorious exception to that rule. You can buy 100% whole wheat pita at pretty much any grocery store (read the ingredients to make sure they're not full of preservatives and other long-named ingredients,) and as long as you have a little olive oil, s&p, and your favourite spice handy, you're good to go! 

Ingredients:

1 package whole wheat pita bread (4 whole pitas; 8 servings)

2 Tbsp olive or canola oil (both good for your heart)

fresh-ground salt & pepper

your favourite spices for a-shakin' (my fave combos: smoked paprika & garlic powder or basil, oregano & parmesan cheese)

1. Preheat oven to 350 degrees. Slice pitas in half, then gently pull apart the two sides. Slice or tear the bread into bite-size pieces.

2. Spread the pita pieces out on baking sheets (you'll probably need more than one; you can also do multiple batches.) Measure 2 Tbsp. oil (FYI: 2 Tbsp = 1/8 cup.) Despite what you may think by the time you're through oiling the pita, you DON'T need more than this; keep it heart-and waist-line healthy, ya'll.

3. Brush oil onto pita pieces, using a pastry brush or your finger. You really only need a dot on each side of the pita pieces. I have an awesome brush with rubber bristles, which comes in handy with this project, because I can really get all the hiding oil out when I mash the bristles down onto the bread surface.

4. Grind salt & pepper, and add whatever other spices you like. Bake for 10 minutes. Voila!

Becca's Cranberry Almond Kale

My boyfriend's sister, Becca, is a long-time vegetarian with great intuition when it comes to cooking. She also knows a lot about nutrition. I tried this kale recipe she sent me today and it was absolutely fabulous. Becca says: "This is a good recipe for veggies because kale is high in iron. Iron needs vitamin C for absorption--hence the cranberries. Almonds add a little protein kick without the saturated fat." A little iron, a little vitamin C, a little protein--giiiirl, could you be any more fabulous? Please.

UPDATE: New photo by Chip Joffe-Halpern, who added some fresh mozz to increase protein, calcium and deliciousness! Thanks, Chip!

Ingredients (makes 2 big sides):
1 small, or 1/2 large bunch kale (about 4 cups)
1/4 cup slivered almonds, toasted
1/4 cup dried cranberries
1-1/2 tsp olive oil
2 cloves garlic, minced
salt & pepper to taste

1. Preheat oven to 350 degrees. Wash the kale and tear it into bite-size pieces. 
2. Spread the almonds onto a baking sheet and pop it into the oven (they only need to be in there for a couple minutes, until they start to become brown & aromatic.) Mince the garlic and toss it into a pan with the olive oil and cranberries. Stir the mix 'round until the garlic juuuust starts to brown. 
3. Add the kale, mixing all the ingredients around together. Toss the almonds in. When the kale looks nice and wilty, you're ready to eat! 

Healthy Girl says: I didn't have an orange on hand, but citrus and dark leafy greens are best of friends, as are cranberry & orange. Try squeezing an orange slice over the kale and let me know how it turns out!

Banana Almond Smoothies

Good morning! 

This smoothie is a great way to start the day. It's full of potassium (good for your heart & other muscles,) vitamin B6, and healthy fats--the kind that keep your heart healthy and your skin beautiful! For an extra boost of sustainable energy, enjoy it with a slice of whole grain toast topped with 1 tsp. of butter or olive oil, or 1/2 cup of oatmeal with fresh berries. 

I love the flavour that almond milk brings to this smoothie, but feel free to use your favourite milk instead. Though most almond milks you buy have been enriched, they still lack calcium. Be wary of the sugar content in non-dairy milks, especially flavoured ones; they can pack ALOT of unnecessary sugar!

p.s. My smoothie was nice and sweet, thanks to my very ripe banana; if yours isn't so ripe and you're craving more sweetness, add a little squeeze of honey or agave!

Ingredients:

1 cup low-fat, reduced-sugar vanilla almond milk (like Pacific Organic)

1 Tbsp raw, unsalted almond butter (i like creamy!)

1 medium banana

Combine ingredients in your blender and give it a whirl! 

Tip: For great texture and a nice cold drink, try freezing sliced banana for your all smoothie needs.

nutrition facts

calories: 270;  calories from fat: 103;  total fat: 11g;  saturated fat 1 g;  polyunsaturated fat: 1.5 g;  monounsaturated 5.5 g;  Cholesterol 0mg;  Sodium 140 mg;  Carbs 41 g;  Dietary fiber 4.5 g (18% RDV); Sugars 24 g;  Protein 5 g

Vitamin A 12% RDV; Vitamin C 17%;  Calcium 11%;  Iron 8%;  Vitamin D 25%;  Riboflavin 30%