Saturday, October 21, 2017

Smoothie Industry Trends

The sales of smoothies have increased dramatically during the past five years, according to industry analysis company Mintel, and have now "become a part of the American landscape." Mintel cites the fact that smoothies are quick, nutritious and portable as the reasons for their popularity as an alternative to soda or milkshakes.

• Smoothie sales have risen to $9 billion a year, increasing 10% or more per year.

• A large part smoothies' popularity stems from their image of being healthful drinks.

• The number of retail locations offering smoothies across America has grown dramatically, now standing at more than 10,000.

• To keep up momentum, smoothie manufacturers are introducing new flavors, such as acai and prickly pear.

• 2/3 of the 18- to 34-year-olds surveyed have had a smoothie in the past month.

•  Bowls are one of the top 5 food trend in 2017.   Smoothie bowls make the smoothie into more of a meal replacement than it was before.  It also makes is very visually appealing.

• "With functional foods and beverages having a strong marketplace advantage, smoothies are in position to dominate the healthy beverages category. Smoothies are seen as a pleasant health treat, and this will continue to take the category far," said David Lockwood, director of Mintel Reports, in a company press release.


If you haven't joined the smoothie generation then it's not too late to join and enjoy these quick, easy to make, highly nutritious and delicious meals.  If you have been making smoothies for years with the introduction to the smoothie and acai bowls you can have endless creative creations to simulate and nourish you.

Article by Helen Rose, Founding owner of Superfoods on Main and Director of Marketing at Natural Zing.

Thursday, September 28, 2017

Chocolate Jungle Peanut Butter Smoothie

This is more like a desert smoothie.  However, you are getting a lot of protein in this smoothie, over 30gr.   A very popular smoothie in my smoothie shop and at most parties.

1 frozen banana
1/4 C. of Wild Jungle Peanuts
2 tbs. Cacao Powder, Natural Zing Brand
2 tbs. Pea Protein Powder
12 oz of raw almond milk, rice milk or coconut milk.

Place all ingredients into a canister of a high speed blander.  Use a variable speed to blend all ingredients until smooth.  Add ice if needed to thicken the smoothie.

Helen Rose
Owner of Superfoods on Main

Wednesday, September 13, 2017

Raw Vegan Overnight Oats in a Jar

Find out what all the fuss is about. Breakfast, lunch or dinner, overnight oats are great anytime.  They are hardy and nutritious.  Overnight oats are a delicious make-ahead meal the whole family will love.
 243 calories
A hearty healthy breakfast packed with fiber, vitamins, and nutrients...... overnight oats in a jar (no cooking required)!


for the topping:


  1. Place all the ingredient in a jar, shake, cover and refrigerate overnight.
  2. The next morning, add your favorite crunchy toppings such as nuts, granola, etc and enjoy!

Nutrition Information

Yield: 1 serving, Serving Size: 1 jar
Amount Per Serving:
  • Calories: 243
  • Total Fat: 11g
  • Sodium: 95mg
  • Carbohydrates: 35.5g
  • Fiber: 8.5g
  • Sugar: 12g
  • Protein: 6g

Black Quinoa Salad with Avocado

Fall and winter are times when we crave heavier foods.  This black quinoa salad with the refreshing avocado added is a great treat to satisfy your cravings.  Check out this article in Forbes for the 7 Benefits of Quinoa.


For the quinoa:

  • 1 cup black quinoa
  • Scant 1/2 tsp. sea salt
  • 8 oz. or more greens, such as quinoa, beet greens, or
      chard, cooked, drained and finely chopped
  • Grated zest of 1 lemon
  • 1 Tbs. fresh lemon juice
  • 3 Tbs. olive oil, plus more as needed
  • 1/2 tsp. ground cumin
  • Sea salt, to taste
  • 10 fresh mint leaves, slivered
  • A heaping 1 Tbs. finely sliced fresh chives
  • 1 avocado, halved, pitted, peeled and sliced crosswise
  • 1/2 C cashew cheese see link 
  • Pistachio nuts, coarsely chopped, for serving 


To prepare the quinoa, rinse the quinoa in cold water. In a saucepan, bring 2 cups water to a boil. Add the quinoa and salt, then cover until most, if not all, of the water has been absorbed and the germ of the seed shows, about 30 minutes, adding more water if needed. There will be a little texture even when the quinoa is fully cooked. Drain off any excess water before using the quinoa. You should have about 2 1/2 cups cooked quinoa.

In a bowl, toss the cooked quinoa with the finely chopped cooked greens, using your fingers to distribute the greens.

To make the vinaigrette, in a small bowl, whisk together the lemon zest, lemon juice, olive oil, cumin and a pinch of salt. Pour it over the quinoa and greens, add the mint and chives and toss to coat. Taste for salt.

Spoon the quinoa mixture onto a platter. Cover the surface with the avocado, cheese and pistachios and serve. Serves 4.

Adapted from Vegetable Literacy, by Deborah Madison (Ten Speed Press, 2013).

Monday, July 24, 2017

Pumpkin Seed Pesto over Zucchini Noodles, Raw, Vegan, Gluten-free

Summer picnics and cooling summer salads are a perfect combination.  Add this recipe to your tradition and be the hit at the family picnic.  I first made a large bowl of  this salad for a friend's outdoor wedding shower fifteen years ago and it was the 1st bowl/platter empty on the buffet.  As one of the only vegetarians there I was lucky to get up there and get some before it was gone.  I've enhanced the recipe a bit since then, so enjoy this popular salad.  If you have a garden with zucchini, this is an excellent way to use up some of the harvest.  Your friends and family looking for gluten-free options will love you for this.

 by Helen Rose, Raw Food Chef, Superfoods Cafe

Pumpkin Seed Pesto:
2 cloves of Garlic, (peel, crush slightly, and then roughly chop)
2 cups packed fresh Basil Leaves
½ cup green Pumpkin Seeds,  raw  (do not used toasted)
1/3 cup of Nutritional Yeast
1/3 cup of stone crushed Olive Oil
1 Lemon juiced
Pinch of Red Pepper flakes
Pink Himalayan Salt to taste Zucchini Noodles
3 large Zucchini
1 pint Cherry Tomatoes (halved)
Fresh Basil Leave, for garnishing

  1. To prepare the pesto: In a high speed blender, combine garlic, basil, pumpkin seeds, olive oil, lemon juice and red pepper flakes. Blend until smooth and season with salt to taste.  Make sure it is smooth.   Note:I sometimes double or triple my pesto recipe and freeze some for making quick dishes.  It is quick to thaw and can be used on zucchini noodles, kelp noodles, in dressing and sauces, on top of sliced tomatoes (thinned down), and in my pesto canapĂ© recipe.
  2. To prepare the noodles: Use a kitchen slicer by World Cuisine to slice the zucchini into linguini size noodles.  Toss the zucchini with pest until well coated.
  3. Add in the sliced cherry or grape tomatoes for color and cut basil leaves into thin strips to garnish the dish.  Refrigerate or serve.

Sunday, July 23, 2017

Spicy Walnut Burritos, Raw Vegan

This vegan walnut meat has been a hit at the Annual Chili Cook Off in my town each year.  I easily convert this taco meat into chili with mixing the salsa into the taco meat. In a sea of serious meat lovers, I offer my meat alternative chili and get them excited and amazed at how wonderful vegan chili can be.   Many people that stop by my booth don't even realize it is vegan, let alone raw vegan.  They love it and bring over friends to try it.  The vegetarians in the crowd are always over the top delighted to find something that can eat and end up buying some to take home.  This became so popular at the Chili Cook Off that we added it to our main menu.  Now you can celebrate year round.  Prepare.  Eat. Enjoy.

Spicy Walnut Burritos, Raw Vegan
By Helen Rose, Raw Food Chef, Superfoods Cafe

Walnut Taco Meat: (makes 4 servings)
2 cups of walnuts  (the red walnut make the best color)
1 1/2 Tbs. cup Nama Shoyu
2 Tbs. Ground Cumin
2 Tbs. Stone Crushed Olive Oil
1 tsp Smoked Paprika
1 clove of Garlic
1 tsp of Chili Powder

1. Soak walnuts for 6 hours. Drain.
2. Put 1 cups of nuts and spices into food processor.  Pulse nuts to crumbly consistency.
3. Put into a bowl and add remaining walnuts.  Mix well.   Note: You can double the recipe, it freezes OK.

Salsa Topping:
3 Tomatoes (chopped small)
1/2 Red Bell Pepper (chopped small)
1/4 red onion (diced)
4 stalks of Cilantro
1 juiced Lime

1. Mix all chopped up ingredients into a bowl and mix in the lime juice.  Chill.

Use one large romaine leaf, collard leaf or tortilla and two scoops of walnut taco meat and then add your salsa topping. If you are serving on a tortilla add romaine. 

Written by Helen Rose, town mentioned above is Mount Airy Maryland. The town closes Main Street to host one of the locations for the International Chili Cook Off. 

Fight off colds with camu camu berries.

There's a new Brazilian superstar fruit in town. Camu camu is becoming increasingly popular as a health supplement for its supposed antioxidant properties. But is there something to this rain forest fruit or is it just about the hype?

This isn't a fruit you'll find on a tree or bush in your neighborhood: camu camu mostly grows in flooded areas of the Amazon rainforest in Peru, Brazil, Colombia, and Venezuela, where its fruits and leaves are used for medicinal purposes. Its fruits are about the same size as a lemon, but light orange in color, and full of vitamin C. 

Vitamin C
Camu camu is chock full of vitamin C.  A teaspoon of camu camu powder has 920% per cent of your recommended daily intake for vitamin C, which is important for gum health, among other functions in our body.

How To Take It
Adding a ¼ tsp of camu camu powder to any smoothie will work great.  However, I have found it works best with citrus such as orange, pineapple, or lemon, but it goes well with all berries as well.

Four years ago I was feeling a sinus infection coming on and I decided I needed to quickly stop it before I got any further.   I created this smoothie and it works for me and my customers every year.  It is one of the most popular smoothies in my cafe year round.

Super C Orange Creamsicle
by Helen Rose, Raw Food Chef, Superfoods Cafe

1 whole orange (peel and freeze orange in 4 qtr. pieces)
¼ tsp vanilla powder
¼ tsp camu camu powder
12 oz of Raw Almond Milk or similar milk.

Place in blender and blend until smooth.  Add sweetener if you need it.  Add ice if you want it more chilled.