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Raw RECIPE ! Raw Spinach Soup!

Raw Spinach Soup
*From Jan's Raw Kitchen Kreations*

(Serves 1-2 persons)

1 Pint grape tomatoes
1 Bag baby spinach.
1 Stalk celery
1 Clove garlic crushed
2 Oranges juiced
2 - 6  Basil leaves

  • ·        Blend tomatoes, orange juice, garlic and ½ bag spinach, until smooth,
  • ·        Add more spinach for added thickness.
  •       Pour into bowls. Top with basil, spinach leaves and enjoy!

Jan P. López

Recipe! Grilled Artichokes with Hazelnut Romesco Sauce

Happy Tuesday everyone! Today the recipe I have chosen for this week is Grilled Artichokes with a Hazelnut Romesco Sauce. 

The history I learned about the Romesco Sauce is that the fishermen in Spain created it in order to add flavor to their fish. Not entirely sure how much of that is true, but it is an interesting story. So Romesco sauce is a nut and pepper based sauce. 

Thankfully this recipe is not only for vegans. It’s also good for celiac disease, heart disease, and diabetes. Down below I will have the recipe and the nutritional information. 

You can use this for any time. But the sauce does need to rest overnight so some use it for special occasions. My classmate actually used it last Thanksgiving and it was fantastic. 

If you guys have any special requests for recipes you’d like to see, feel free to comment them! 


Grilled Artichokes with Hazelnut Romesco Sauce
Recipes make: 10 portions

  • 2 qt water
  • 2 bay leaves
  • 1 lemon, halved
  • ½ tsp salt
  • ½ tsp ground black pepper
  • 10 artichokes
  • 6 fl oz extra-virgin olive oil
  • 3 garlic cloves, sliced
  • 20 fl oz Hazelnut Romesco Sauce

  • 2 ancho chiles, stemmed, seeded, and toasted
  • 10 ½ oz chopped roasted red bell peppers
  • 8 oz skinned hazelnuts
  • 4 ¾ fl oz olive oil
  • 2 Tbsp tomato paste
  • 2 Tbsp red wine vinegar
  • 1 Tbsp minced garlic
  • 1 ½ tsp smoked paprika
  • ¼ tsp cayenne
  • ½ tsp salt

Directions for sauce:
  • Put the ancho chiles in a small saucepan and cover with cold water. Bring to a boil over high heat, then immediately remove the pan from the heat. Let the chiles steep for 20 minutes. Strain the chiles, reserving some of the soaking liquid to adjust the consistency of the sauce.
  • Put the roasted bell pepper, hazelnuts oil, tomato paste, vinegar, garlic, paprika, and cayenne in a blender. Puree to a smooth consistency (about the same as mayonnaise). Place in a covered container, refrigerate, and allow to rest overnight to develop the best flavor.

Directions for Grilled Artichokes:
  • Pour the water into a large pot and add the bay leaves and 1 lemon half. Season with salt and pepper and bring to a simmer over medium-low heat.
  • Trim the stems of each artichoke and peel them to expose the tender flesh. Remove the outer petals to expose the soft, light green petals towards the center. Slice 1 inch off the top of each artichoke.
  • Add the artichokes to the simmering water. Cover the pot and simmer over medium-low heat until tender (about 20 minutes). Remove artichokes from the water and allow to cool.
  • Quarter each artichoke and remove the hairy part from the center of each. Place the artichoke quarters in a resealable plastic bag. Add the oil, garlic, and the juice from the remaining lemon half. Let marinate in the fridge for at least 30 minutes, or up to 4 hours.
  • Preheat a gas grill to medium heat.
  • Remove the artichokes from the marinade and the grill, uncovered, over direct heat, turning often, until golden, about 10 minutes.
  • Drizzle Romesco Sauce on quarters and serve

Nutritional Information per serving (1 artichoke, 2 fl oz Romesco Sauce):

334 calories, 28 grams fat, 4 grams saturated fat, 0 mg cholesterol, 243 mg sodium, 20 grams total carbohydrates, 9 grams fiber, 6 grams sugar, 6 grams protein.

Recipe!! Easy Vegan Cucumber, Avocado and Tomato Salad

Hey guys! I hope you guys are having a wonderful week. This week I have been out of town visiting family and friends. One of the things I have struggled with is making sure I have time to spend with my family and having time to prepare my vegan food. I am the only vegan here so often I am preparing my meal while everyone else's meal is being prepared. It is important that the food I make while here is easy and healthy.

This Easy Vegan Cucumber, Avocado and Tomato Salad has been a saving grace because I am able to make it ahead of time and it goes with pretty much anything else I am having.

It can be eaten on its own, on top of a bed of lettuce, as a sandwich filling or on crackers. My personal favorite is to eat it with carrots after a long hike or a day at the beach.

Happy cooking!

Easy Vegan Cucumber, Avocado, and Tomato Salad Recipe
Makes 3 servings

- 2 large tomatoes (if you do not have large tomatoes use 3 medium tomatoes or 4 small ones)
- 2 Avacados
- 2 Cucumbers
- Juice of one lemon
- 1 tablespoon chopped fresh dill or cilantro
- 1 tablespoon of apple cider vinegar
- 1 clove garlic, minced
- 1 red onion, diced
- Salt and pepper to taste

1. Dice all of the tomatoes and cucumbers
2. In a bowl mix avocado, lemon juice, apple cider vinegar and fresh dill/cilantro
3. Mix tomatoes, cucumbers, onions, and avocado mixture
4. Serve

My Vegan Story

I was hesitant to type this up because my reason for adopting this lifestyle began from a vain place. However, I feel it is important to be honest with you, and maybe some of you are currently in a similar situation. Sometime around October 2015, I was struggling with body-confidence and I spent hours every day searching the internet for ways to lose weight. To be fair, this did lead to me adopting some healthier behaviors such as eating less junk food and finding my love for exercise. I was losing some weight and gaining some confidence! The problem was, once I started seeing these results, I wanted more and I wanted them immediately.

All of the weight loss blogs I would read were about calories, calories, calories. These websites insisted that I just needed to start counting my calories and keep them below a certain number. So, I followed their advice and restricted my caloric intake. I was obsessed with tracking everything I ate and knowing exactly how many calories were in my food. I was losing more and more weight, but I was MISERABLE. I wasn’t consuming enough food to fuel my body and brain so I felt constantly tired and couldn’t think clearly. I thought if I wanted to keep the weight off I would have to live the rest of my life logging my food intake to make sure I was restricting enough. 

Luckily, in one of my desperate YouTube searches for weight loss tips, I came across some vegan YouTubers. I started watching their “What I Eat in a Day” videos and was amazed at the insanely huge portion sizes they ate! There was a whole community of people telling their followers to eat MORE instead of LESS, and they were fit! I saw their glowing skin, energetic personalities, and toned bodies, all due to eating an abundance of whole-plant foods. Watching these inspiring videos led me to see a light at the end of the tunnel. I stopped counting calories and was developing a healthier relationship with food. I realized healthy eating can be exciting and I was experimenting with delicious smoothie bowl recipes and finding nutritious alternatives for my favorite junk foods. At this point, though, I was not yet vegan. I didn’t see the point of being 100% vegan if I was already happy with myself again.

However, I finally realized it was not about me. The YouTubers I watched had been recommending a couple documentaries, and one day I was so bored that I decided to actually watch them. I had no idea what I was in for. The first that blew my mind was “Cowspiracy”, which elaborates on the impact that animal agriculture has on our environment. According to “Cowspiracy”, animal agriculture is responsible for more greenhouse gas emissions than all forms of transportation combined. Also, livestock and their byproducts account for at least 32,000 million tons of carbon dioxide each year. That is over half of all worldwide greenhouse gas emissions! Cows alone produce 150 billion gallons of methane every single day. Further, it takes 1,000 gallons of water to produce 1 gallon of milk. See more statistics at   

The next documentary I watched was “Earthlings”. While everyone knows killing animals for food is not the most humane process in the world, seeing it with your own eyes is a whole new perspective. For example, the animals are usually manipulated to grow unnaturally large so they can produce more milk or eggs than normal. Because their legs cannot support their huge bodies, the chickens may die just by not being able to reach their food or water. Once animals are too exhausted to produce eggs or milk, or they are large enough to slaughter, they are jammed pack into trucks and taken to the slaughter house where they will meet a slow death by having their throats slit, typically while still conscious. Unless of course we are talking about chickens, in which case they are consciously thrown into scalding hot water to remove their feathers first. I had no idea I had been contributing to such a cruel industry that is destroying our environment. I no longer wanted to be any part of it and I knew I had to go vegan.

Veganism is so much more than a personal choice: it is our responsibility to the Earth. I cannot wait to share more posts and help you in your journey so we can change the world together.

Talk to you again soon,
            Love Karlee <3

Recipe Time! Easy Raw Seasoned Curried Rice!

Raw Seasoned Curried Rice.
*From Jan’s Raw Kitchen Kreations*

Hi guys ! Here is another gem worth giving a shot.

Serves 3 persons.

1.      Cauliflower - 1 head. Process finely in a food processor in to rice sized pieces.
2.       Unparched Turmeric - 1 Tablespoon
3.      Unparched pimento - 3/4 Teaspoon
4.      1 finely chopped medium sized Brandy wine tomato
5.       1. Chopped scotch bonnet pepper
6.      1 chopped medium sized onion
7.      3 crushed cloves of garlic


  • Combine all ingredients in a bowl, mix well, have the flavours marinate at room temperature.. 
  • Allow to set refrigerated for 24 hours and have flavours settle. 
  • Set refrigerated mixture at room temperature for 1 hour and serve
  • Enjoy with plant based fat of choice - avocado slices or raw  ackee, along with fresh salad. 
  • Be creative and simply enjoy!

         ~ Jan P. López

Recipe, Recipe, Recipe ! Raw (Banana/Irish Moss) Custard

Raw (Banana/Irish Moss) Custard
*From Jan’s Raw Kitchen Kreations*

Hi guys, Irish Moss is one of my absolute favourite foods, even more so now that I am 100% Raw Vegan! Here is something I tried and simply enjoyed with many variations, of which I shall share.This is an every day, anytime of day dish.
The only seaweed I now consume is local, organic, raw Irish Moss, which is rich in:

Vitamin C, Iron, Magnesium Zinc, Calcium, Riboflavin, Phosphorus and Copper.

If you can get hold of some good quality Irish Moss, give this a shot!

Ingredient Listing
Serving Size: 2-3 persons.

1 cup Irish Moss washed and soaked for 8 hours (yield is 5x vol).
4-7 ripe bananas
20 Mint leaves
1 teaspoon Raw Apple Cider Vinegar (Bragg)-  ACV
½- 1 teaspoon Cayenne Pepper
1 cup Distilled, Reverse Osmosis or Spring water.


Place ½ a serving of Irish Moss yield (after soaking) in blender, with 2 bananas cayenne and ACV, with ½ cup of water, blend on high, until smooth.

Add remaining water, ½ cup of moss and blend again until smooth. Add more water if too thick.

Serve atop cut fresh fruit, or as is, Place fresh mint leaves on top and Enjoy!

~Jan P. López

Recipe!! Vegan Celeriac and Apple Tart Salad

Hello everyone! For my first recipe on here, I decided to go with something simple to make. I used to make this a lot when I didn’t feel like making anything else. Now the original recipe calls for Crème fraîche, which is a type of thick cream using heavy cream and the option of buttermilk, sour cream, or yogurt. But, never fear. For there is an alternative. 


½ lb Celeriac (celery root)
1-2 Granny Smith Apples
2 Tbsp Lemon juice
3 Tbsp Vegan Crème fraîche (1 ½ tsp Obia Naturals Sweet Almond Heavy Cream and 1 ½ tsp Silk Almond Dairy-Free Yogurt)
3 Tbsp Earth Balance Vegan Mayonnaise
1 Tbsp Nature’s Basket Organic Dijon Mustard
1 Tbsp fresh lemon juice
1 tsp sugar
Salt and pepper to taste
  1. Cut away the outer rind of the celery root and cut it into matchsticks size.
  2. Bring a pot of water to a boil. Add 4 cups of water and 2 Tbsp lemon juice.
  3. Rinse the celery root and add it to the boiling water. Cook them until they’re “fork tender” (a fork can easily go through it).
  4. Drain them, and put them in another bowl of cold water to halt the cooking process. Drain again.
  5. Peel, and dice the apples.
  6. To create the dressing, whisk all the ingredients in a mixing bowl.
  7. Fold in the celery root and apples, taste it and season before serving.


Recipe!! Easy Chocolate Avocado Pudding

Hi everyone! We have had a very exciting week here at the Smoothie Vegetarians headquarters! Not only do we have a few very exciting things we are working on for you guys, we also added two new faces to our team of writers! If you are interested in learning more about them, click on about us and everyone has a little section about them!

Today's post is a yummy treat! Avocado pudding can sound a little off-putting at first. For me, I always say avocado as a savory food and it would stress me out a bit when someone put it in a sweet dish. Since then I have learned so much about avocados and food. I now have avocado with sweet foods every few days between smoothies, popsicles, and vegan pudding! If you have never tried it, I really suggest you do! Avocado gives everything it is added to this delicious smoothness and the fattiness makes desserts have that rich texture we are used to!

My inspiration for this recipe was my Step-Grandmothers chocolate mouse. It was one of my favorite dishes before becoming a Vegan. On of the things I have done to help me stay on the Vegan path is making Vegan versions of all of my favorite dishes. That way when I was craving one of those dishes I could whip up a cruelty-free version!

This recipe will not sit very well in the refrigerator, you would not want to leave it in there for longer than 48 hours. That will be no issue at all because this is so delicious! If you want to add something extra to this, try adding fresh berries or topping with vegan whipped cream. No matter how you eat this wonderful treat, it will be delicious!

Happy cooking!

Easy Chocolate Avacado Pudding Recipe
Makes 2 servings

1 ripe avocado
1/4 cup cacao powder
1/4 cup maple syrup
1/4 cup almond milk (or any non-dairy milk)
1 tsp vanilla extract
Vegan Whipped Cream *optional*

- Add all ingredients into a food processor
- Process until smooth
- Chill in the refrigerator for at least 4 hours or overnight
- Optional: Top with vegan whipped cream
- Serve

DIY Bug Spray

Summer is upon us once again and that means going outside, hiking, swimming and a lot more. It also means bugs. A lot of the bug sprays on the market are made using chemicals and a lot of other gross things that are not good for you and your family. But there is good news! You can make it using a few simple and all natural ingredients that are healthier and better for you.

All of the ingredients in this bug spray are designed for very specific reasons. The essential oils used are great against certain bugs and the witch hazel is fantastic for your skin! They are not harsh or will harm you but they are super effective and will help make your summer so much better. Let’s explore the ingredients before we get to how to make it.

Lavender oil is great for repelling mosquitos and spiders. In fact, it can be just as effective as citronella oil against mosquitos. It also smells nicer. You can use this on its own in the bug spray but combining it with other oils means you will be able to protect yourself from a lot of other nasty buggies.

Peppermint oil is really good against ants, beetles, spiders and so much more. It is even effective against mice but you won’t run into those at a BBQ…hopefully. It also smells really good when mixed with other oils and I use it quite a bit in a lot of other blends as well.

Lemongrass and Citronella are obviously great choices as well for your bug spray. Both are fairly inexpensive and easy to track down. I prefer the smell of lemongrass over citronella but it is completely up to you and your preferences. You can always experiment with both and see which one is more effective and works best for you.

Now onto the recipe for the bug spray. There really isn’t a set-in-stone recipe for this and you can make multiple batches based on what bugs you plan on running into. Do some research and see what other oils are great for this. You can even add tea tree oil!

What you’ll need:
Glass Spray Bottle (get one here or here)
Distilled Water
Witch Hazel
Essential Oils
Vegetable Glycerin (optional)  

Pour a ¼ cup of the distilled water into your spray bottle. Pour ¼ cup witch hazel in the bottle as well. If you plan on using glycerin, use just ½ teaspoon. Now add 15-30 drops of essential oils to the bottle. 

You can use one or a combination but try not to go more than 30-40 drops total! Now shake it up and spray all over your skin to keep the bugs at bay.

This should stay good for a month or so. It will last longer if you use distilled water and keep the bottle smaller so you have to make a new batch more often. Using a tinted glass bottle will keep the essential oils from losing potency in the sunlight. That’s it! You are all set to have a wonderful summer!

- Tori

Getting ready to explore the great outdoors? Check out THESE Hiking Poles from Montem!