Tools You Can Use >> Recipes
More coming soon! And find some other great recipes here.
My Favorite Smoothie
Banana Oat Smoothie
My Black Bean Burrito
My Favorite Smoothie
(1 serving)
1 c. vanilla soy milk
1/2 - 3/4 c. unsweetened frozen berries (can substitute canned or fresh fruit)
1 medium banana
sweetener to taste (optional) I like to add a couple teaspoons of organic cane sugar
Blend all in blender and enjoy! This is a great way to get a couple
servings of fruit all at once. The frozen berries make the smoothie more like a shake. The banana makes it smooth. You can use frozen bananas too! You can reduce the fat content (and total calories) by using a lite soy milk.
Calories 280
Total Fat 5 g
Total Carbohydrate 50 g
Protein 8 g
You can increase the protein content by adding 1 T. of protein powder. I use Vegan Rice Protein which provides 12 g of protein, 0.7 g of fat, 1.8 g carbohydrates, and 58 additional calories
Banana Oat Smoothie
(one serving)
This smoothie recipe can be found at www.pcrm.org. It’s become one of my favorites. I add rice protein powder. And one can use agave for the sweetener instead of the maple syrup. Hint -- if you freeze your bananas (whole or halved without the skins), you’ll have a thicker smoothie, and you don’t have to add ice cubes. This is breakfast for me many days.
1 c. “light” vanilla soymilk
1 small banana
1/4 c. oatmeal
1 T. vanilla rice protein powder
organic agave (or other sweetener) to taste
1/4-1/2 t. vanilla
Put all in blender and blend until smooth 318 calories; 4.7 g. fat, 50.8 g. carbohydrate, 22 g. protein.
My Black Bean Burrito
(one serving)
I make this for myself for lunch frequently. It’s so basic and simple, I was embarrassed to even call it a “recipe.” I use vegetarian refried beans and try to stay away from any high sodium spices.
1 whole wheat tortilla
1/4 c. refried black beans
2 T. vegan sour cream
shredded lettuce (as much as you want)
chopped tomato (as much as you want)
1 T. taco sauce
Heat refried beans in microwave to desired temperature. Heat tortilla in microwave approx 20 seconds. Heap refried beans onto warmed tortilla and top with sour “cream” and veggies. Wrap tortilla into a neat package and drizzle hot sauce over all.
Approx. 240 calories; 8.5 g. fat, 34 g. carbohydrate, 8.5 g. protein.