Simple and flavourful. Perfect for your next canapé party.
Because you throw those all the time, right?
These little cucumber cups are wayyyy too easy to make.
If you need to throw something together quickly and impress some taste buds, look no further.
The crispy, fresh cucumber with the creamy, smooth almond lime ginger butter is a FANTASTIC contrast and a surprise burst of flavour.
The butter is a bit like thai peanut sauce, but has more of a tangy punch.
Cucumbers are super hydrating and packed with vitamins and minerals. Eat the green skin people! The anti-inflammatory flavonol, fisetin, plays an important role in brain health. The antioxidants will combat disease, and the B vitamins will help lower stress.
Miso is a fermented food, which means it will do wonders for your gut bacterial health. Miso (and other fermented foods like kombucha, sauerkraut, and kimchi) will help restore the beneficial probiotics in your intestine, which then will improve mood, digestion, absorption, immunity and reduce risk for many diseases.
Carrots as most of us know are very high in beta-carotene which is then converted to Vitamin A in the liver, which will help your vision. It’s also converted into an antioxidant, which combats disease and helps oxidized cells, therefore, slows down aging and helps the skin. So, eat them up!
Cucumber Cups with Almond Lime Ginger Butter
Time: 15 minutes
- 2 long english cucumbers
- 1 large carrot, grated
- 2 green onions, chopped thinly
- 1 tbsp sesame seeds
Almond Lime Ginger butter:
- 2 tbsp tahini
- 4 tbsp almond butter
- 1 tbsp + 1 tsp tamari or soy sauce
- 1 tbsp rice vinegar
- Juice of 1 lime
- 1 tbsp maple syrup
- 1/2 tsp ginger powder
- Slice cucumber discs 1/2 inch thick. Then spoon out the middle to create a cucumber cup (don’t scoop all the way through).
- Make almond lime ginger butter: Blend all ingredients together (mini food processor works best)
- Place a dollop of the ‘butter’ into the cucumber cups
- Sprinkle each cucumber cup with grated carrot, sesame seeds and green onion.
**Note: The almond lime butter can be made into a sauce by adding water until desired consistency. This will make an amazing ‘Glory Bowl’ dressing! Alternatively make it into a dip by adding a bit of water and 1/2 of a zucchini !
Talk about a burst of heaven in your mouth.
These bites have it all.
Not to mention simplicity.
Some of the best creations are just a few delicious and complementary ingredients.
After some easy steps of roasting, mashing, and assembling, you’ll have a vegan appetizer that will impress even the fanciest cook.
The warmth and chewiness of the sweet potato along with the creamy guacamole and crunchy mung beans…let’s just say it’s a party in your mouth.
These are a great start to any shindig.
Mung bean sprouts are high in vitamin K (for healthy bone density), C (immune boosting), and folate (for healthy blood cells). All raw sprouts are total superfoods. Since they have started their growing process, they are an easily digestible, living food with more nutrients per calorie than any other food.
Sweet potatoes have been a staple in the diet of some of the longest living peoples in history (Okinawans). They have more Vitamin A than any other food, they are packed with healthy carbohydrates, antioxidants, and are stars for combatting inflammation and oxidation. Eat em’ up! I always get delicious, organic sweet potatoes from Spud to my door every Tuesday. Man, I love Tuesdays!! Use my code CRVAN-MURJUB for 20$ off your first order.
Avocados are packed with monounsaturated fatty acids. Great for the hair, skin and nails!
Sweet Potato Guacamole Bites
Time: 30 minutes
- 2-3 sweet potatoes, sliced in 1/4 inch thick discs
- pinch of salt and pepper
- 2 avocados
- Juice of 1/2 lime
- 1 garlic clove
- As many mung bean sprouts (or sprout of choice) as you like
- Preheat oven to 400 degrees F
- Lay out discs on parchment covered baking sheet. Sprinkle with pepper and salt
- Bake sweet potato discs for 25 minutes, flipping once
- Meanwhile, prepare the guacamole: mash the avocados with garlic and lime juice.
- Assemble the artwork. Place sweet potatoes on a plate with a dollop of guac, and a few sprouts.
Brrrr. It’s cold and time for a fave bowl of Thai comfort and flavour.
This green curry couldn’t get any easier.
That’s it, that’s all folks!
Plus, it’s oil-free. Why, you ask?
Well, let me tell ya.
Oil is a refined and has more calories per teaspoon than any other food group out there, with minimal nutrients. For the same amount of calories in 1 tbsp of oil (120 calories), we can eat 3 cups of kale, or 4 red peppers, or 4 cups of cauliflower, or 1 cup of potatoes. When we consume 1 tbsp of oil, it takes up a tiny amount of room in our stomach, therefore, won’t do the job of telling our brain that we are full and won’t lead to satiation. So, oil makes it’s super easy to dose yourself with high-fat, nutrient-deficient calories (in other words, gain unwanted weight).
We want as many nutrients, and as much bulk per calorie as possible.
This is great! This means, if we choose the right kinds of foods (whole, un-refined, plant foods), then we can eat in absolute abundance! High fives all-around for that!
You can check out Mic the Vegan’s video all about oil.
Below, you’ll see the way to saute without using oil that gives you a great flavour and caramelization.
Broccoli is like a broom for your intestines. It goes in there and cleans everything up (especially in it’s raw form, but lightly cooked is amazing too. It’s packed with vitamin C and K. It’s detoxifying and anti-inflammatory. As a cruciferous vegetable it’s packed with phytonutrients and fights off cancer and disease.
Onions and garlic have organosulfur compounds that have huge antioxidant properties to ward off disease, oxidative stress and cancer.
Sprouts are the most nutrient dense things you can consume! The opposite of oil. They’re raw and live, easily digestible and packed with nutrients, vitamins and minerals. Powerful little morsels.
Time: 30 minutes
- large sweet onion, diced
- 4 cloves garlic, crushed
- 2cm ginger thumb, minced
- 2 heads of broccoli, chopped
- 2 red peppers, chopped
- 1 can coconut milk
- 1 jar green curry paste (112 grams)
- 3-4 potatoes, cubed (could replace with 2 cups brown rice, cooked)
- 1 cup green peas
- sprouts for topping (mung bean, peashoots or sunflower sprouts)
- cilantro, chopped, for topping
- cashews, chopped, for topping (optional)
- Steam potatoes until your fork can pierce through them (about 15 minutes). On the other hand, cook up some rice if you like rice more!
- Oil-free saute: Heat up a large, deep pan to medium. You know when it’s hot enough be doing the water test (sprinkle pan with water, and if a mercury ball forms, you’re good to go). Add onions to the heated pan. Stir frequently, until the pan is browned (about 5 minutes). Add enough water to de-glaze the pan (the onions should look brown and caramelized).
- Add garlic and ginger. Saute 1 minute.
- Add peppers and broccoli. Saute 1 minute.
- Add half of the coconut milk with the whole jar of green curry. Mix these liquids together with the veggies until the curry is all mixed in. Then add the rest of the coconut milk.
- Let simmer for 5-10 minutes. Add in the potatoes and green peas for the last 2 minutes.
- Serve it up in your favourite big bowl and top it with sprouts, cilantro and cashews.
The blender. Doesn’t it blow your mind?
With just a few ingredients, you’re on your way to taste bud heaven.
This time, think milkshake… but good for you. REAL good for you.
If you can get the actual turmeric and ginger root from your local grocery store, DO IT.
You could use the powdered, but this recipe is so much better with the real, fresh ingredients. If you have a hard time finding them, Spud carries turmeric and ginger root! Just order online from their website and it will get delivered to your door (use the code CRVAN-MURJUB for 20$ off your first order). While you’re at it, add a box of smoothie ready bananas for just 7 bucks and freeze them so they’re ready for your next smoothie session!
Then this creamy, spicy super smoothie so fast and easy to put together.
If you have a high-speed blender, this bevy is amazing blended until warm.
It’s the best thing to come back to after playing all day in the fresh powder.
By the way HAPPY NEW YEAR!!!!
I’m going to share what I am chatting away about in this week’s email to subscribers (subscribe on the homepage).
Here’s s few things I can leave you with while we’re shooting into 2017:
- Try not to get overwhelmed about the things that didn’t happen in 2016, or the things you hope to achieve in 2017. This life of ours is all about the adventure. The best gift we can give to ourselves is to be grateful for each present moment and appreciate the relationships, achievements and things that we have now.
- Don’t be like THIS GUY, trying to get it all over-with and done at once.
- Just ENJOY the process! We’ve all got mundane things to do in this life (think chores, some work, etc), but what if we switched our mind-set into being excited to do those things, and ignore the part of our brain that dreads what’s to come?
I can’t waaaait to answer emails!
I’m SO stoked to do the recycling!
Cleaning the house? YES!!!
Imagine how fun life would be if we truly believed everything was amazingly fun? Something to think about…
OK, now back to winter in a cup.
The benefits of this drink are endless. But, here’s just a few to be excited about…
–Turmeric is one of nature’s best anti-inflammatory. Eating it with black pepper drastically improves it’s absorption into your hot bod, magnifying the benefits. It’s also great for bloating, digestion, blood purification, skin conditions, cancer-fighting, plus it aids in fat metabolism.
–Ginger is well-known for it’s anti-bacterial and anti-fungal properties. This makes it a great answer for combatting seasonal flus and making your immune system super-human. Ginger is also a star when it comes to nausea and muscle pain.
–Bananas are packed full of beneficial carbohydrates, with fibre and a bit of protein! They really are an all round healthy food that if I lived on a deserted island, all I would need is bananas. There’s a reason monkeys go bananas over bananas, and it makes up most of their diet. Smart monkeys. They also decrease bloating (especially for that time of the month ladies!), build lean muscle mass, help your muscles recover faster and give you a boost of clean, whole food energy.
Anti-Inflammatory Turmeric Ginger Banana Mylkshake
Time: 5 minutes
- 2 bananas, peeled
- 2-3 centimetres turmeric root, chopped (start with less, and add more if you can handle the spice!)
- 2-3 tsp ginger root, chopped
- 3-5 dates (depending on size, but I used 5 small bahri dates. 3 medjool would do the trick)
- 1/2 tsp vanilla
- 1/2 cup almond milk (or less if you want it thicker)
- little pinch of pepper
- cinnamon to top
- Throw all of the ingredients into a high speed blender. Blend for 1 minute (or until warm).
- Pour into your favourite mug and sprinkle with cinnamon
Note: This goes well with last week’s Raw Vegan Chocolate Orange Christmas Bites