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Recipe!! Sauteed Lemon Green Beans

Hello everyone! Since transitioning to a plant-based diet, I have developed a whole bunch of new favorite foods. One of the first food to make it's way to my list was green beans. This was ironic in a way because when I was younger I hated green beans! Let's be honest, I hated anything that was green (except broccoli and cheese casserole!). Every time I cook up a batch of green beans I laugh to myself about how times have changed. Anywho, the recipe is definitely a keeper. My husband requests it all of the time and he is not even a big fan of green beans.

I thought this recipe would be perfect to share with you guys is because it is quick, simple and delicious. It takes a total of 10 minutes to make. These green beans came ready to go as soon as I opened the package. If you buy them not pre-packaged like these were you can prep them ahead of time. I like to make a plan for the week at the begging of the week and prep all of the food I can then. I find that this helps us stay on track with our diets and stops us from ordering out so much.

This is my go to recipe and I make it a few times a week. I love the brightness the flavor of the lemon adds. It is really like a party in your mouth! You can season this up any way you would like, this is my personal favorite combination. The almonds are defiantly not a requirement for the recipe, I just happened to have them lying around the kitchen and I thought they would add a really nice touch to the dish. I was not wrong! The almonds add a nice crunch to the dish that is just amazing!

Did you try this recipe? Do you hate it? Do you love it? Have a request for another recipe you would like us to try? Leave it in the comments!


If you use this recipe or even put your own spin on it take a picture and tag us in it on Facebook at The Smoothie Vegetarians, or tag us on Instagram @smoothievegetarians or Twitter @smoothievegies!

Sauteed Lemon Green Beans
Makes two servings

- 3 cups of fresh green beans (You can also use frozen!)
- 1 clove of garlic minced
- 1 TB of fat (you can use any cooking fat you would like. I am currently using coconut oil)
- 1/2 teaspoon of onion powder (you can use fresh minced onions)
- Juice from one Lemon
- 1/4 cup sliced almonds (optional)
- Salt and Peper to taste

1. Add the cooking fat, garlic and onion powder to a skillet
2. Sautee until garlic is lightly brown on medium heat
3. Add green beans to fat mixture
4. Saute green beans until the desired level of doneness (I like mine to be super cooked)
5. Add almonds
6. Let cook for a few more moments to toast the almonds
7. Take pan off of heat
8. Add lemon juice
9. Salt and pepper to taste
10. Serve!


Nedi Pots Are Awesome! Here is Why...

Hey guys! I live in Louisville, Kentucky and if you didn’t know this is the worst part of the country to live in if you have any types of allergies. One night you go to sleep feeling great and then you wake up feeling like someone shoved two cotton balls up your nose and super glued them there. Then you live like that for two-thirds of the year. The one thing that has been a God sent for me is my nedi pot. At first the idea grossed me out. I even ignored the first few times it was suggested to me and someone even got one for me. Even then I refused to try it because the idea of it still grossed me out. One day I was laid up in my bed, nothing I tried helped. So desperate times called for desperate measures. I used the dreaded nedi pot. That was all she wrote, I have been hooked ever since. Any time I feel any sinus pressure, I use my nedi pot and feel a hundred time better.

The nedi pot started off as ancient yoga tradition from India. The word “nedi” stands for nasal cleansing and comes from the ancient Indian language, Sanskrit. It was believed that clear breathing lead to clearer thinking so by clearing the nasal passage this would be achieved. Clearer thinking would lead to clearer meditation they also believed that clearing the nose can help overcome addictions and mood swings. The practice of using a nedi pot did not gain popularity in the United States until 2007 when Dr. Oz talked about it on the Oprah Winfrey show.

The benefits of the nedi pot are:
  • It rinses out pollens and allergens from the nasal passage
  • Helps relieve a dry nasal passage
  • Help remove build up and mucus from the nasal passage

Here are step by step instructions on how to use a nedi pot and who supplies you will need:

  • Nedi Pot

  • Nasal Clearing Salt

Step 1: Mix warm water and salt in your pot
Step 2: Lean over sink
Step 3: Tilt your head to one side so that your forehead and chin are at approximately the same level, this prevents water getting into your mouth
Step 4: Only breath out of your mouth (this will take some getting used to)
Step 5: Place the spot on your upper nostril and pour slowly. It will start to come out of your other nostril.
Step 6: Blow your nose and repeat on the other side if needed

It is recommended that you do this no more than once a day. I do it as needed it. So, this means that I do it when I am sick or feel pressure in my sense passage. Pretty much any time I have build up in my nasal passage. Most importantly, you want to make sure that you are cleaning out our pot after every use. You can do this by running hot water through it and letting it air dry. Some of the pots can be boiled, some can not. Your pot should come with care instructions, be sure to read those thoroughly and follow them. After all the worse thing than having pressure and build up in your nasal cavity is a bacterial infection in your passage.

Do you use a nedi pot? What are your experiences with it? Leave it in the comments!


Follow us on Facebook at The Smoothie Vegetarians, or on Instagram @smoothievegetarians or Twitter @smoothievegies to know when we post or just to keep up with us!

Happy Thanksgiving!

Hello everyone! We just wanted to take a moment to wish a happy Thanksgiving! This week we have been taking some time to spend time with our families, this is why you have not seen very many posts from us. We will resume our normal posting schedule next week.

We also wanted to say that we are so very grateful for all of you guys. We started this blog on a whim one day and it has turned into something so much more. Each and every one of you are so very special to us!

If you are still struggling with what to prepare for this holiday, we have a list of recipes you can make. I will list them all here.

Vegan Sweet Potato and Pumpkin Casserole
Vegan Broccoli Casserole
Mashed Potatoes With Mushroom Gravy
Vegan Mini Pumpkin Pies
Spiced Cranberry Sauce
Brussel Sprouts with Maple-Mustard Sauce
Autumn Stuffed Butternut Squash
Stuffed Acorn Squash

All of the recipes are vegan, and meat eater friendly and absolutely delicious!

We are starting a monthly newsletter the first one will be sent during the beginning of next month. This will be to keep you guys in the loop of what exciting things are coming up, it will also be used for any announcements we have to share. You can sign up for that on the left-hand side of the website or on the pop-up that comes up when you entered our website.

The last thing we want to mention is that we are looking to expand our team of permanent and temporary writers. The only requirements are that you have a positive attitude and the ability to work in a team. We write a verity of topics and are open to any new ideas! If you are interested please email us at or fill out our contact form under the "Contact Us" Tab and we will get back to you with in a day or two.

Happy Thanksgiving!
~The Smoothie Vegetarians~

Follow us on Facebook at The Smoothie Vegetarians, or on Instagram @smoothievegetarians or Twitter @smoothievegies to know when we post or just to keep up with us!

Vegan Myths Debunked: Expense

When I was telling my family and friends that I wanted to start eating a plant based diet, everyone had an opinion. Everyone had a reason why I  shouldn’t do it. Some people  were concerned about my health, others “just could not imagine not eating meat”, some just  did not like the idea of it. Then there are the friends that looked at me and said, “I wanted to do that, but it is just so expensive.”

Now that I am further along in my journey that response really makes me scratch my head and wonder what in the world they are talking about. The only logical conclusion I can come up with is if you purchase the processed vegan / vegetarian food (or as I like to call it “Vegan Junk Food”) then it might be more expensive.

When I started my journey I purposely tried to avoid those foods. Sure, I would buy them every once and awhile when I am really craving meat. But most of the time, I simply just do not purchase them. In my opinion, these products are for transitioning from a meat based diet to a plant based diet and they are not supposed to be used long term.

If you are using them long term, you may want to think about switching. If you look at the ingredients used in them, you are not doing yourself any favors. They are full of preservatives and things that are not the best for you. However, they are a better choice than meat any day. I am not saying that you are wrong if you do use the products, at the end of the day anything is better than eating meat.

If you are looking to cut down on the cost then here are a few suggestions I have for you.

  • Use lentils to replace anything that requires hamburger meat. Buying a bag of lentils and much lower in cost than purchasing a bag of Boca. This can be for nachos, tacos, spaghetti or anything you can imagine.
  • Instead of purchasing bean burgers, make them yourself! They can be easily done in a food processor.
  • Buy bagged beans instead of canned beans. Canned beans run about $1 for a can in my area. I can spend the same amount and get a bag of beans and cook them myself. With canned beans you need to also be careful because some companies will use meat products to cook the beans.
  • Buy in season.
  • Buy what is on sale.
  • Buy in bulk, cook it all up and freeze it. One way that I have done this recently is with cranberries. I bought 6 bags when I only needed one and froze the ones that I did not need to use. With some things like Cranberries you do not even need to do anything to them to be ready to freeze them.
  • Do not overlook the produce clearance bin. Most Krogers have a produce clearance bin where they will put older fruit or fruit that fell out of the bags. They rebag them and charge $0.99 per bag.

If you have access to things like farmers markets, then you can go towards the end and get an even better deal. Most of the time, the farmers are looking to get rid of what they brought and will be willing to cut you a deal.

These are just a few of my go to tips. The ultimate goal here is to work smarter not harder. It is completely possible to eat a healthy, plant-based diet on a budget.

What are your favorite tips and tricks? Do you already use some of these? Let me know in the comments below!


Follow us on Facebook at The Smoothie Vegetarians, or on Instagram @smoothievegetarians or Twitter @smoothievegies to know when we post or just to keep up with us!

Recipe!! Holiday Addition: Mashed Potatoes With Mushroom Gravy

Hello everyone! We are going to wrap up this holiday recipe series with a traditional mash potato and gravy recipe. The issue with most gravy recipes is that they are almost always made with a meat broth or stock. I have found that this recipe is the best vegan friendly one I have come up with.

The mushrooms give this recipe a “meaty” texture. I find that without adding some type of mushroom to it, the recipe is lacking flavor and texture.

With this recipe, I encourage you to play around with it. Try it with garlic or onions. Pretty much every gravy recipe is the same at its core. Butter, flour, stock/broth. With such a flexible recipe one can’t help but have a little bit of fun with it!

I hope all of you have a wonderful holiday season! If you try any of our recipes please show us on our social media, links and tag names are below! If you have any suggestions, loved this, hated this, or just want to say hello leave it in the comments below!


If you use this recipe or even put your own spin on it take a picture and tag us in it on Facebook at The Smoothie Vegetarians, or tag us on Instagram @smoothievegetarians or Twitter @smoothievegies!

Mashed Potatoes With Mushroom Gravy

  • 6 medium sized potatoes
  • ¼ cup vegan butter
  • 1 cup cut cup mushrooms
  • ¼ cup flour
  • 1 cup vegetable stock
  • ½ cup of unsweetened almond milk (or any non dairy milk)
  • Salt and Pepper to taste
  • Fresh Thyme

  1. Cut up your potatoes, I leave the skin on mine but if you wanted to peel them you would want to do it before you cut them up.
  2. Boil potatoes in a pot
  3. Slice mushrooms
  4. In a different pan melt your butter on medium heat
  5. Add mushrooms to butter
  6. Cook mushrooms until they are fork tender
  7. Sprinkle flour over mushrooms
  8. Mix in flour and let cook for a few minutes. Be careful not to burn the flour.
  9. Slowly add in stock while stirring the mixture.
  10. Bing mixture to boil
  11. Take off of heat
  12. Add milk and thyme
  13. Salt and Pepper to taste
  14. Serve


Vegan Myths Debunked: Calcium

Good morning, afternoon, evening! Welcome to the second installment of Vegan Myths Debunked. Our first post in this series, which was about protein, had such a wonderful response that I could not wait to write the second one. If you haven’t checked out the first one, CLICK HERE to read it.

Today, we are going to talk about calcium. Calcium is important to our overall health because every cell in our body uses calcium in one way or another. A few parts of the body that use calcium is:

  • Nervous system
  • Muscles
  • Heart
  • Bone
  • Helps with the regulation of body fluids, hormones, and enzymes

Calcium is used to stabilize blood pressure, build strong bones and teeth. So it pretty much has a role in almost every function or body completes.

Most people think that the only way to get calcium is through milk or dairy products. This simply just isn’t true and is mostly due to the heavy promotion of the dairy industry in today's society. You can get calcium from a number of yummy vegetables like:

  • Soybeans (237.4 mg per cup)
  • Bok choy (158.1 mg per cup)
  • Broccoli (31.2 mg per cup)
  • Chinese cabbage (158.1 mg per cup)
  • Kale (24mg per cup)
  • Mustard Greens (24 mg per cup)
  • Okra (61.6 mg per cup)

The list above is just a small portion of what fruits, vegetables, beans, and nuts have calcium in them. Although milk is also high in calcium, at 257.5mg per cup we do not need to consume it to get the calcium our bodies need. Recent studies say that most people will be okay if they take in 500 mg of calcium. In fact, there is no evidence showing that increasing our calcium intake as we get older would help with the breaking down of bones. As always, I suggest visiting your doctor to get a medical opinion on if you are getting enough calcium in your diet or not.

One of the most important things you need to know when you a vegetarian or vegan is what are the symptoms of not getting enough of a certain vitamin or mineral. In this case, there is actually a calcium deficiency disease called Hypocalcemia. Some of the symptoms include; loss of hair, nails, memory loss and in extreme cases seizures. Here are a few more general symptoms.

generalized muscle aching
  • Coarse hair
  • Brittle nails
  • Back and leg muscle cramps
  • Dry and scaly skin
  • Candida infections
  • Spasm of facial musculature
  • Neuromuscular irritability
  • Convulsions
  • Osteoporosis
  • Lip, tongue, finder and feet paresthesias (when it feels like you are being poked by a thousand needles.)
  • Unexplained dementia, depression, or psychosis

If you think you may not be getting enough calcium please go to your doctor for a blood test. Please, keep in mind that it is possible to get all of the nutrients your body needs on a plant-based diet but it is still very important to keep an eye out for any of these symptoms.

Take care of yourself and conquer the world!


Follow us on Facebook at The Smoothie Vegetarians, or on Instagram @smoothievegetarians or Twitter @smoothievegies to know when we post or just to keep up with us!

Recipe!! Holiday Addition: Spiced Cranberry Sauce

Hey guys! It’s time for another holiday recipe. For me, cranberry sauce has always been a staple in my holiday dinner. My Mother used to buy a much of the canned jelly cranberry sauce and she would always have it on the table as part of our holiday meal. For the longest time, I thought that this was the only way to have cranberry sauce. One year I decided to make cranberry muffins and this was the first time I had ever dealt with “real” cranberries.

I learned how to do different things with cranberries in culinary school, but they did not make a big comeback in my life until a few years ago. My Step-Mother's Mother (Step-Grandmother?) makes the best cranberry sauce! Hers is great because it is not over sweet and complements everything else served at the meal.

Although, this is not her recipe I promise that this recipe will not disappoint. This is my go to cranberry recipe because of its flavor profile. It has the sweetness that we have all come to know and love as well as a nice depth of flavor. I do not know about you but adding alcohol into something makes it taste so much better! Also, do not be worried about sharing this with your underage family members or drivers. The alcohol cooks off!

The best part about this is that you can cook this a few days ahead of time! It stores nicely in a mason jar in the refrigerator. I have kept it for up to a week before. In this recipe, I used maple syrup but this is because I do not eat honey. You can use any liquid sweetener in its place if you do not have any. The alcohol is optional, but I really recommend using it. It ad’s a really nice touch on the dish. Besides that, this is a really straight forward dish, this would be a great recipe to try if it is your first time making it from scratch.

I hope you all are having a wonderful week, and that you have a wonderful holiday season!

I love to hear your feedback and suggestions! Did you make this differently? Did you love it? Suggestions on how to make it better? Let me know in the comments! I will respond to any questions or comments you any have.


If you use this recipe or even put your own spin on it take a picture and tag us in it on Facebook at The Smoothie Vegetarians, or tag us on Instagram @smoothievegetarians or Twitter @smoothievegies!

Spiced Cranberry Sauce

  • 1 Bag Cranberries (12 ozs)
  • 1 Cup water
  • ½ cup sugar
  • 1 tablespoon maple syrup
  • 1 teaspoon pure vanilla extract
  • 1 stick of cinnamon (or ½ teaspoon of cinnamon)
  • 2 tablespoons of spiced rum (I used Captain Morgan Spiced Rum) *optional*

  1. Add all of the ingredients into a pot
  2. Bring to a boil over high heat
  3. Cook until all of the Cranberries “pop” (they will kind of get a crack in them and deflate)
  4. Once all the cranberries pop bring the mixture down to a simmer
  5. Simmer until it is your desired consistency
  6. Let cool (you can keep this in the fridge for a few days)
  7. Serve!