Smoothie Heaven

I can tell when the season starts to change from winter to spring because I start to trade in my morning porridge and dried fruit for a bowl of yogourt and fresh fruit. Or, if fresh fruit isn't in season yet, a yogourt-based smoothie using frozen fruit. For me, it's important that I get a dose of protein and whole grains in my breakfast. This breakfast smoothie fits my bill, and fills my tummy, nicely.

Breakfast Smoothie
1/4 cup of oatmeal
1 small banana
1 cup of frozen mixed berries
1/2 cup of low fat yogourt
1/2 cup lowfat milk
1/2 cup juice (like orange or orange-strawberry-banana)

Combine all ingredients in a blender. Blend until smooth. Pour into a glass and enjoy!

For entire recipe: 410 calories, 17 g protein, 4 g fat, 83 g carbs, 34% RDA calcium, 20% RDA iron

Vegan Spiced Chai

I love a good cup of Indian spiced tea, chai masala. Not the horridly sweet stuff that is served up in cafes and coffee shops across the country often using chai-flavoured syrups, but the authentic chai masala infused with real spices.

It seems that everyone has a different opinion about what spices should be used in chai masala, and in what quantities. It's also a recipe that varies regionally across the sub-continent. Here is my own recipe that i adapted for a vegan friend a few years ago.


Vegan Spiced Chai
Serves 4

4 tbs good quality Ceylon tea
2 cups vanilla soy milk
green cardamom pods
cinnamon stick
fennel seeds or aniseed
peppercorns
fresh ginger
coriander seeds
cloves

Heat about 2 cups of water with vanilla soy milk and desired spices until hot, but not boiling. Add about 4 tbs of good quality loose Ceylon tea and allow tea to simmer for about 5 minutes, or until desired strength. Serve hot in mugs.

I usually use about 1 small stick cinnamon, 4 slices ginger, 6 cardamon pods, 12 pepper corns, 12 coriander seeds, 6 cloves, and about 1/4 tsp of fennel seeds or aniseed; but experiment and see what you like.

I find vanilla soy milk is sweet enough for this recipe, If you want a sweeter tea, add honey.