Monday, November 12, 2018

Pumpkin Pie Smoothie

By Helen Rose

As the colder weather is setting in we find ways to make warming smoothies.  One of my favorites is a Pumpkin Pie Smoothie.

Pumpkin Pie Smoothie
4 cubes of pumpkin puree (frozen) Use ice cube trays.
12 oz of milk alternative (nut milk recipe)
1 pinch of clove powder
1/4 tsp. nutmeg powder
1/4 tsp. ginger powder
1 tsp. ceylon cinamon
2 tbls. Sunflower Seed Protein Powder

Blend all ingredients in a high speed blender and serve.

Wednesday, September 26, 2018

Calming Tonic with Reishi

Calming Tonic with Reishi

By Helen Rose
A warm drink before bedtime or on a chilly day is just the thing to put life into balance.  Try
drinking a small glass about an hour before bedtime to melt away the stress of the day.  Made with home made nut milk and paired with magnesium-rich cacao for relaxing the nerves and muscles, the ingredients in this tonic help to boost the benefits of reishi.  Add the maca to help balance your hormones and you have a morning or evening warming drink to calm and bring happiness.
1 1/2 cup home made nut milk
1 tsp Reishi powder
1 tsp maca
1 Tbsp raw honey
1 Tbsp cacao powder
Pinch of  Ceylon Cinnamon Powder
Pinch of Himalayan Pink Crystal Salt
In a small saucepan over medium-high heat, bring the plant milk to a simmer. Lower the heat to a simmer and add the other ingredients. Whisk the warm milk mixture constantly until the chocolate is totally melted. Serve right away or blend the mixture in a blender until frothy.

Stress Reducing Smoothie

Stress Reducing Smoothie
By Helen Rose

We can all do with a little stress reduction.  Job stress, children stress, family drama -  its all around and some times we need a little help to balance out our emotions to deal with the challenges that life throughs at you.   I've been making variations of this smoothie for years.

1 cup homemake nut milk
1 scoop or 2 tbs. of pea protein powder
3/4 cup of banana (frozen)
1 handful of spinach
2 tbs. of cacao powder
1/2 tsp reishi powder
1/2 tsp turmeric
1/2 tsp cinnamon

Place all ingredients in a blender. Blend until smooth.  Sprinkle some cacao nibs on top or add to the smoothie if you like a little crunchiness in your chocolate smoothie.

PB & J Smoothie

PB & J Smoothie Bowl
By Helen Rose

This smoothie brings back memories of childhood enjoying a peanut butter and jelly sandwich.   You get your protein and yummy fruit too.   Yes, you can make extra and share it with your kids.  If we want our kids to have the best chance of living a healthy life, we've got to equip them now with the right mindset and habits to take them into adulthood, specifically when it come to nutrition and a healthy diet.


1 cup of frozen mixed berries
1/4 banana sliced.
1/2 cup frozen banana
2 Tbs of peanut butter
1/2 cup oats
2 tbs of ZingPro Protein powder
16 oz of milk or milk alternative such as raw almond milk.
1/4 cup Granola

Place frozen fruit, oats, ZingPro, & milk into a high speed blender such as a Vitamix.  Blend until smooth.  Pour into bowl.

On top with sliced banana, 2 tbs of peanut butter and granola.

Tuesday, July 17, 2018

Raw Vegan Chocolate Sauce

Chocolate Sauce:
by Helen Rose
4 tbs spoons of raw organic cacao powder
3 tbs raw organic agave
1/4 tsp vanilla bean powder

Mix all together add hot water as needed to get a smooth consistency.  (Note: if you are going to make a larger batch use less water and refrigerate.)

#vegan #raw #chocolatesauce #chocolate #gluten-free #dairy-free #wholefood

Raw Vegan Coconut Ice Cream

Make your own ice cream with wholefood ingredients.   It's pretty affordable and very easy, because

Whether you like it simple, chocolate,  chocolate swirl,  chunks of nuts, or nut butter) or fancy flavors like lavender and basil; this recipe is the perfect base for all types. The flavor shown is vanilla with a chocolate swirl (just chocolate sauce before serving.)

you'll be making a lot of it.  Once you try it you'll want to make it again and again.  I usually have at least two pints in the freezer. It's really easy to change up too!

Raw Vegan Coconut Ice Cream
by Helen Rose

Makes about 3-6 servings

2 cups soaked raw cashews 
Coconut meat from 2 young Thai coconuts (about 1 3/4 cups)
1 cup non-dairy milk (Nut milk recipes).
3/4 cup agave/honey/maple syrup
Seeds from 1/2 - 1 vanilla bean (I love vanilla so I use a whole one)
2 T vanilla extract (or 1 tsp vanilla bean powder)
1/2 teaspoon Himalayan salt
1/3 cup plus 1 T or so of coconut oil, melted

Blend all ingredients except coconut oil in your blender (Vita-Mix works best!) until lusciously smooth and creamy. Melt coconut oil in a bowl that's sitting in a larger bowl filled with hot water. Add in and blend until mixed. Try it now.  You can adjust to taste.

Now try to resist eating it all before it's frozen: if you have an ice cream maker use that. 
But if you're like me and don't have one, put the batter in several small jars or freezable containers (single servings!) and stick them in the freezer. Check back every 30-60 minutes and stir until they are eventually frozen, creamy delights.
If you're adding a chocolate or caramel swirl, or nuts or chunks of banana or WHATEVER you wanna add, mix in your goodies when the ice cream is quite thick but not frozen and they won't sink to the bottom or completely mix into the vanilla ice cream. This is how you get that swirl/ribbon effect.

#Vegan #Gluten-Free  #Wholefood #Raw #Dairy-Free

Wednesday, May 16, 2018

Immune-Boosting Tulsi Elderberry Sun Tea Recipe

This delicious immune-boosting homemade Tulsi Elderberry tea is made with dried elderberries, herbs, and spices.



  1. Put Tulsi leaves and elderberries into a nut milk bag.
  2. Put the bag into a  1/2 gallon jar.
  3. Fill water to cap.
  4. Add turmeric and cinnamon.
  5. Place outside where the sunlight can strike the container for about 3 to 5 hours. 
  6. Move the container if necessary to keep it in the sun. 
  7. When the tea has reached its desired strength, remove from sun and put it in the refrigerator.
  8. lly, strain through a fine mesh strainer and pour into individual mugs.
  9. Stir in raw honey if using.
  10. Enjoy!


For an iced tea, pour into a mason jar and allow to cool, then refrigerate for up to 1 week. Serve over ice if desired.

Recipe by Helen Rose, founder of Superfoods on Main and Co-Founder of Natural Zing.