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).