If you want an easy YUM...

A simple crowd pleaser

One of the biggest issues for me with becoming vegan was handling those nights where you just don't have a lot of time to spend in the kitchen.  I needed some easy go-to meals.  A secondary problem for me was having something I could make big batches of for large crowds that wrinkled their nose at my tofu and veggie eating ways.  This dish covers both issues.  

I found this dish at All Recipes, which had during my omni days been my go to place for new recipes to try.  All recipes has such a huge user base that it is quite easy to tell what recipes are more likely to be a keeper.  You can search based upon ingredients, dish types etc or just type in a familiar name of a dish and you'll get tons of results.  Sort those results by rating and you'll find a high potential dish.  When you see a recipe has 4/5 stars and has 1100 + ratings it's pretty safe to assume if you like it's components you'll like the dish. 

Black Bean and Salsa Soup

Yum!  Most of the flavor for this dish will come from the salsa you choose- so choose wisely, do not choose an extremely watery salsa.  The choice of salsa also determines the amount of heat- so if you have kids choose accordingly.  You can divide this soup into two batches if you don't mind the extra dishes to create two different heats or just kick up your bowl with some cayenne hot sauce.  For our family a mix between medium and mild works best and our soup topper is Better Than Sour Cream, not actual sour cream.  Using the "sour cream" does really add to the flavor so I wouldn't skip it unless you really don't like it. I normally throw all of the ingredients into a pot, bring it to a boil and then let it simmer about an hour.  I think the flavors merge more this way.  When I'm ready, I take my immersion blender to it and smooth it out- if you do not currently own an immersion blender buy one- it is worth the 20 bucks.  If you don't own one you're stuck waiting for the soup to cool down enough to stick small batches in your blender.

I serve this soup with another recipe I found on the web.  Trust me - you need bread to dip into this soup to fully enjoy it! Check out the Vegan Challah Bread Recipe for my favorite pairing!

I use Simple Truth Organic Vegetable Broth, Simple Truth Organic Black Beans and Pace Medium Chunky Salsa (unless I get up to whole foods).  The Following Nutrition is for the soup alone with the ingredients I just stated.  Nutrition does not include the Better Then Sour Cream I top it with....

Nutrition Facts
4 Servings
Amount Per Serving
Calories		238.8
Total Fat		0.0 g
	Saturated Fat	0.0 g
	Polyunsaturated Fat	0.0 g
	Monounsaturated Fat	0.0 g
Cholesterol		0.0 mg
Sodium		905.0 mg
Potassium		0.0 mg
Total Carbohydrate		42.5 g
	Dietary Fiber	10.8 g
	Sugars	6.1 g
Protein		13.3 g

Vitamin A	2.0 %
Vitamin B-12	0.0 %
Vitamin B-6	0.0 %
Vitamin C	6.0 %
Vitamin D	0.0 %
Vitamin E	0.0 %
Calcium	9.0 %
Copper	0.0 %
Folate	0.0 %
Iron	19.5 %
Magnesium	0.0 %
Manganese	0.0 %
Niacin	0.0 %
Pantothenic Acid	0.0 %
Phosphorus	0.0 %
Riboflavin	0.0 %
Selenium	0.0 %
Thiamin	0.0 %
Zinc	0.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Morning Maca

Gooooood Mmmmmm morning

My husband and I cannot start our day without our favorite milkshake.  It started based upon a drink I saw while watching a Discovery Health program and changed to a bit of our own concoction.  The original recipe called for a rare spice that seemed impossible/expensive to get and we added in some ingredients based upon things we wanted to have more of in our daily diet.  We choose to drink this as a meal replacement for breakfast- it's nutritious and easily holds us over until lunch, it would also make a good dessert if you're opposed to replacing breakfast.  

The Morning Maca Recipe 

Serves 2

Ingredients

2.5-3 cups of ice cubes (not crushed) (using more ice will make a thicker drink, using less will thin it out)

2 cups of Coconut Milk

2 Tbsp Maca Powder 

1 Tbsp Sweet Mesquite Powder (no not the bbq stuff)

2 Tbsp Almond Butter ( I use Naturally More with Flax Seed)

1 Tbsp Flax Seed Oil

4 Fresh l Dates ( I find mine at Sam's Club)

2 tsp Chia seeds 

1/2 tsp cinnamon

1/2 tsp tumeric

1/4 tsp cloves

Directions

1) Blender ->  Yes- setup and go to step 2

                 --> No- Go buy a blender and see step 1

2) Fill blender with Ice between 2 cup  and 3 cup mark (you'll figure out if you like more or less)

3) Add the coconut milk

4) Add the Maca Powder and Mesquite Powder

5) Add the flax seed oil

6) Now that your measuring spoon has oil on it the almond butter won't stick- add the almond butter now

7) Add the other ingredients do not forget to take the pits out of the dates

8) Blend away.  I usually set mine on it's milkshake setting after pulsing a time or to and go put my ingredients away and by the time I'm back it's ready.

The results is a thick and creamy almost chai flavor (I describe it as more of a fall dessert flavor I don't like chai  but love this).  

The Nutritional Rundown 

Nutrition Facts Maca Malt Milkshake   2 Servings Amount Per Serving   Calories 441.8   Total Fat 20.7 g       Saturated Fat 6.2 g       Polyunsaturated Fat 5.3 g       Monounsaturated Fat 1.4 g   Cholesterol 0.0 mg   Sodium 99.4 mg   Potassium 402.5 mg   Total Carbohydrate 61.2 g       Dietary Fiber 12.0 g       Sugars 41.6 g   Protein 9.1 g   Vitamin A 11.5 %   Vitamin B-12 50.0 %   Vitamin B-6 6.2 %   Vitamin C 2.1 %   Vitamin D 25.0 %   Vitamin E 0.0 %   Calcium 62.4 %   Copper 8.9 %   Folate 1.9 %   Iron 22.1 %   Magnesium 10.1 %   Manganese 20.6 %   Niacin 4.0 %   Pantothenic Acid     3.9 %   Phosphorus     3.1 %   Riboflavin 1.8 %   Selenium 0.0 %   Thiamin 1.7 %   Zinc 1.6 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Coconut Milk

Coconut Milk has many great health qualities and lacks the artery clogging fats of cow's milk.  This part of my morning Maca is also one of the least costly.  At my local grocery store I can pick up a half gallon of Organic for about 2.50.  Thank you Kroger.  But about the benefits:

Vitamins and Minerals- C, E, B vitamins, Magnesium, Potassium, Phosphorus  and Iron.  Boosts your immune system, provides energy to your cells, regulate your heart rhythm  support nerve sell function, maintain tissues of heart, kidneys  brain and muscles, keep your teeth and bones strong, and create red blood cells.  

Antioxidants- Foods rich in antioxidants help prevent free radical damage- damaging free radicals can lead to the development of cancers, cardiovascular disease, Alzheimer's and age-related dementia   They also help slow down that pesky aging process.

Lauric Acid- Germ, fungus and viral fighter.  May also help cholesterol and triglyceride levels.  

Maca Powder

This root is full of minerals and vitamins including calcium, magnesium, iron, vitamin, c, b1 b2, b6 , b12.  It also is chalk full of fiber and has 18 healthy proteins and 20 different fatty acids.  Peruvian cultures have used Maca for hundreds of years.  It is believed that Maca works with the endocrine system and can help regulate hormones,  is a great energy booster, promotes healthy teeth and bones, and can aide memory and learning. It is also thought to offer help with the libido, so if you're wanting more fun in the bedroom this might be a good shake for you.  

Sweet Mesquite Powder

Mesquite powder has a sweet caramel flavor, which definitely adds to my Morning Maca flavor without adding to the sugar levels (fructose based).  Low in sugar, rich in dietary fiber mesquite powder has photochemicals,  nearly all of the essential amino acids as well as calcium, potassium, iron, lysine, manganese and zinc.  Mesquite is gluten free, low on the glycemic index and digests slowly ensuring no spikes in the blood sugar.  

Dates

No cholesterol, low fat, rich in vitamins, minerals ( calcium, manganese, copper and magnesium), dietary fiber, protein and vitamins B1, B2, B3, B5, A1 and C. Dates contain tannins which can help with infection, inflammation and hemorrhaging issues,  contain antioxidant flavonoids which protect cells, and are rich in potassium,  and high in iron. Dates help improve the digestive system, fight constipation, are energy boosters , can help with anemia, sexual stamina, and help fight stomach cancer.  Drunk?  Try dates- they're suppose to be an excellent remedy for intoxication- just hold the shake until the alcohol is gone you really don't want to fill up your stomach.  

Flaxseed Oil

Omega-3 essential fatty acids (good fats) can help improve your mood, Lignans, and fiber are the main pluses for Flax Seed of all forms that most people talk about but they also contain Omega 6 fatty acids, Omega 9 essential fatty acids, B vitamins, Zinc, Protein, Potassium, Lecithin, Magnesium and Fiber.   Flaxseed oil is beneficial  in reducing high cholesterol, lowering risk of heart disease, reduce risk of cancer, aid in growth of healthy nails and hair, promotes healthy skin,  helps burn body fat and can reduce menopause symptoms.  

Chia Seeds

60% Omega 3s- one of the richest plant based sources of healthy fatty acids, Omega 6s, Fiber, Antioxidants, Minerals calcium, phosphorus  magnesium and manganese. Chia seeds can help reduce inflammation, lower cholesterol, regulate bowel function, help regulate blood sugar, fight aging and cancer, prevent hypertension, maintain healthy weight, help you feel full, and are gluten free.   

 Almond Butter

Good for the heart, lowers blood pressure, controls blood sugar, rich in antioxidants, helps with weight control.  No cholesterol but high in protein!  Manganese, Vitamin E, Magnesium, Tryptophan, Copper, B2, phosphorus.

Cinnamon

Lowers cholesterol, regulates blood sugar, cancer prevention, anti-clotting, arthritis relief, yeast infeciton relief, anti-bacterial, brain helath, fights e. coli, and is a great source of manganese, fiber, iron, and calcium.  

Tumeric

Anti-inflammatory, may help cancers, liver detoxifier, may slow or prevent Alzheimer's, may aid in fat metabolism, and help treat depression.

Cloves

Freshens Breath, aids digestion, and may help with peptic ulcers and irritable bowl syndrome .. and makes this shake taste delicious!