This recipe started as a spin on a delicious shake in traditional Indian cuisine. I find it to make the perfect sip for transitioning to “EVERYTHING IS PUMPKIN SPICE” season, while still residing in a hot, semi-tropical climate.

The key spice in this recipe is CARDAMOM! This singular use of a warming “carminative” provides a unique flavor, separating it from the Pumpkin Spice craze of Autumn. Paired with a juicy tropical fruit like mango gives it a perfect transition out of the Summer.

Vegan Mango Lassie

Ingredients

  • 2-3 cups Frozen Mango Chunks
  • 1 Tbsp Date Syrup (or 2 medjool dates, pitted and soaked for 10 minutes)
  • 1 banana (optional)
  • 2/3 cup or more Cashew or Coconut Milk
  • 1/8 tsp cardamom (or more if desired)

Directions

  1. Place banana, cardamom, date syrup (or dates) and milk in the bottom of a Vitamix or similar blender (keep these ingredients closest to the BLADE of your blender)
  2. Place frozen mangos on top of bananas and milk (OR… furthest from the blade to avoid damage and extend the life of your blender)
  3. Blend until fairly smooth.
  4. Transfer and enjoy!

I don’t know why it’s taken me this long to FINALLY have a finished ratio of ingredients for the dairy-free mac-n-cheese sauce that I KNOW my daughter will like time after time. For parents who have children with picky tastebuds and texture preferences, these types of go-tos can be lifesavers in the kitchen!

This particular recipe I created to include a sneaky source of beta-carotene rich vegetables for coloring, and hemp hearts for ALA Omega 3 fatty acids, fiber, and heart health.

Vegan Veggie Mac-N-Cheese

  • Difficulty: “Easy”
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A dairy-free, nutrient-dense sauce for a healthy soul-food fix of mac and cheese!

Ingredients

  • 12 oz butternut squash, cooked and cubed
  • 1 large carrot, peeled, cut in chunks and steamed
  • 1/2 cup cashews, soaked overnight or boiled for 7-8 minutes
  • 1/4 cup hemp hearts
  • 2 medium garlic cloves 
  • 2/3 cup water (or more if needed) 
  • 1/4 cup lemon juice 
  • 1/2 cup nutritional yeast 
  • 1/2 T sea salt
  • 1/4 t paprika
  • 1/4 t mustard seed powder 
  • 1/4 tsp black pepper (optional)
  • Cayenne pepper, to taste for a spicy kick! (optional)
  • Chopped chives or basil, additional paprika

Directions

  1. Combine butternut squash, cashews, hemp hearts, carrots, garlic, lemon juice and water in a high speed blender, like a Vitamix, and blend for 20-30 seconds until smooth.
  2. Add remaining dry ingredients, and continue blending until fully combined. Texture should be fairly creamy. Add more water for thinner texture.
  3. Add to your favorite pasta, konjac noodles, zoodles or whatever pasta flair you prefer. Tastes great with creative salads, steamed veggies, or as a dip for wraps!
  4. Enjoy!

Be sure to comment with any alternations you made or how you creatively used this sauce in your home.

Of all the “rabbit holes” to vortex into,  I am fascinated in the rabbit hole of the Dr. Sebi approach to healing dis-eases with specific herbs and nutrition.  As a pathologist, herbalist, biochemist, naturalist, and “Celebrity Healer” … his methodology for eradicating illnesses continues to yield positive results for many individuals with common ailments in Western society (cancer, heart disease, arthritis, digestive ailments….). His lifestyle recommendations prove especially beneficial to those of African or Caribbean ancestral roots. (“African BioMineral Health”).

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I love the texture of this chocolate vegan freezer fudge that seems to be a family favorite in our house.  However, with Winter brewing, and persimmons and warming spices all around, I was inspired to try this new fudge idea.  For my taste buds it turned out oh-so-good! It makes a wonderfully light, refreshing and unique snack… yet healthy enough for breakfast! Persimmons come around every winter, bringing sweet juicy goodness to the season. I hope you will try it, and would love to hear how it turned out for you! (more…)

Did you know that blueberries protect the brain, and also prevent insulin spikes from occurring? This makes blueberries the perfect addition to any breakfast food that uses any form of concentrated simple sugar, such as cane sugar, maple syrup, honey, or agave nectar.  Here’s the catch: research also shows that in order to unlock these protective benefits of blueberries, 1 cup or more needs to be consumed with the high-sugar foods. This recipe below is a perfect example of the proper ratio! (more…)

Here goes again. Another dessert recipe. It’s the Autumn now, and sweet treats seem to be raining from the sky… it starts with Halloween in October and continues on until January hits, when people make those traditional “New Year’s Resolutions” to lose weight, or cut out sugar, or whatever fad “diet” that continues to bypass the root issue of needing a lifestyle shift. It’s a terrible and frustrating cycle… I know because I was in it for enough time to be sick and tired of it. Enjoying sweet foods that are complementary to longterm healthy lifestyle goals is surprisingly easy to do however….  those are the kinds of recipes that I tend to whip up in my kitchen. (more…)

These nuggets of deliciousness contain that gooey and dense texture. I grew up eating these, and still have the traditional recipe my mom used.  Tweaking it to a vegan twist was simple and didn’t sacrifice a bit of texture or flavor. It still has a flaky top, slightly crispy edges, and a thick, soft and gooey center. (more…)