Full Moon Fare Delivery.

A few weeks ago, I featured Full Moon Fare, a Fishtown-based raw and vegan food delivery company, with a promise of a review. Shortly after, I placed my order and was delighted when Lisa showed up with 3 days of gorgeously prepared, nutrient-packed food in a large box. What a treat for me, as I had a few busy days ahead and not much time to prepare my meals.

The box contained 3 days of meals, along with snacks (a generous container of kale chips, flax crackers, and a massive slice of Pecan Caramel Tart) and a jar of fresh coconut water (which tastes a zillion times better than the packaged stuff) as well as sauces/dressings to accompany the dishes. Each item was labeled in the order that it is suggested to be eaten, and the menu clearly described what should be eaten on Days 1, 2, and 3. I deviated a bit from the order (I just couldn't resist having those raw tacos on Day 1), but everything kept well and tasted fresh throughout the 3.5 days that I enjoyed it. As a bonus, each item is packaged securely and is easy to transport should you be taking lunch to work or your food on the run.

A look at a few of the items:

What I loved about this plan was that I didn't crave cooked food the entire time, even though the temperatures were dropping, and there were enough spices and fall flavors to keep me satisfied. I also liked that the portion sizes were quite generous, because my husband wanted a taste of pretty much everything. We both were pretty much obsessed with the tart, as well as the Coconut Yogurt Parfait, which he said he could eat every day.  The dishes I enjoyed the most were the FMF Tacos with Cashew Sour Cream & Sundried Tomato Salsa, the Cashew Hummus (sorta like cashew cheese) with Veggies, and the Breakfast Scramble (I was delightfully surprised at how much I liked this). I felt light and energized after all of my meals and only skipped one meal (it was our anniversary that night) which I added to another day.

Overall, I thought everything was especially tasty, and really liked the quality of the ingredients and the details involved. Lisa is incredibly talented and it's not every day that you find raw food executed so flawlessly right in your backyard (well, close enough). This is obviously food prepared by someone who cares about it tasting really good, rather than just being raw. Full Moon Fare is a refreshing new addition to Philly, and makes smart eating a lot easier.

If you'd like to give it a try, Full Moon Fare offers $25 off your first order. The box is $150 for 1 week and $550 for 4 weeks. You can check out the weekly menu on Facebook. This week's Pasta Primavera sounds fantastic!

And if you're looking for a quick recipe to try tonight, be sure to try Lisa's Curried Carrot Apple Soup (scroll down for the recipe). As per Lisa's advice, place a pot on the stove until hot, and then remove the pot and add the soup to the pot to warm it gently while still keeping it "raw".  It really hits the spot.

Chocolate Protein Truffles

I've never been the kind of vegan who takes the "Are you getting enough protein?" commentary seriously. I've tracked my protein intake enough over the years and have found plenty of wonderful sources (including veggies, of course) that are easily digestible and readily available.

That said, the mister and I have been increasing our post-workout protein intake a lot this year, because that is when we find that we need it the most and have the most gains in our fitness. To shake up the protein smoothie routine, I've been whipping up variations on this quick protein "truffle" and it's become a favorite around here.

And protein concerns or not, isn't it always nice to eat a truffle, especially during the week of Halloween?

The protein truffles make a wonderful workout recovery snack, with over 5 grams of protein (depending on your protein powder) per truffle.

Chocolate Protein Truffles

1/2 cup almond meal

3 Medjool dates

1/4 cup cacao powder

1.5 scoops vanilla or chocolate brown rice protein powder

1 tbsp maple syrup

4 tbsp coconut oil, melted

Pinch of sea salt

Toppings to roll in - Cacao nibs, coconut, more cacao powder, whatever you like

Optional - 1 scoop of greens powder (leave out 1 tbsp of cacao powder to account for this)

Makes 9 truffles.

Combine dates and almond meal in food processor, then add 2 tbsp coconut oil, maple syrup sea salt, protein powder, and cacao powder and pulse. Then add final 2 tbsp coconut oil and pulse until the mixture becomes sticky. Roll into balls and coat in your toppings. Freeze for one hour and then store in the fridge.



I like to keep a plate of these in the fridge most of the time so that I have a quick, energizing treat or recovery snack on hand. I made one batch with green powder and one without, and I would say the difference is the green powder I used added a fruity flavor (the powder was berry-flavored). The batch without definitely tasted more like a chocolate treat. Enjoy!

Green Pumpkin Smoothie

It's pumpkin smoothie season, I get that. But I can't go more than a few days without blending up something green. Lately, I've been wanting both, so that's what you get in my smoothie below: A seasonally inspired green smoothie. While it's definitely not the prettiest of smoothies, it really does taste like pumpkin and is quite filling, almost pudding-like. If you don't like your smoothies on the thick side, do add an extra splash of non-dairy milk.

Green Pumpkin Smoothie 

1 cup non-dairy milk 

1 frozen banana

Handful of greens or 1 scoop green powder 

(I love the Trader Joe's Super Green Powder) or both

1/4 cup pumpkin puree

1 tbsp chia seeds

1 tsp ginger spice

1 tsp cinnamon

Blend and serve. I garnished with cacao nibs for crunch and cinnamon.

Full Moon Fare

Every year, Philadelphia becomes a city that's more about kale and collards, than well, those other things. I'm excited to welcome Full Moon Fare, a raw food delivery service, to the mix.

For those of you who like it raw, or simply want to try something different, the raw and vegan enterprise from Chef Lisa Ransing offers a rotating menu of  seasonal bounty with weekly deliveries. 

I had a chance to meet Lisa and try the fare during a First Friday event, and I'm happy to confirm, the food is raw food like the city has never quite seen it, full of flavor, satisfying, and delightfully inspired. I'll be posting a full recap of the 3 day meal plan soon, so stay tuned for that. For now, I have a few questions for Lisa as well as a recipe to share below, along with photos of some a la carte items I tried.

Chef Lisa with one of her star ingredients, kale

Living on the Vedge: How did you first become interested in raw foods?

Lisa: About 10 years ago, I had the privilege to attend a dinner prepared by Chef Matthew Kenney.  I was having some health problems and had been reading about the raw vegan lifestyle.  I was so impressed by the dinner, the next day I rid my house of any “non-living” foods and dove headfirst into raw veganism.   Since then I have been dreaming about starting my own raw food business, but I wasn't sure that there was much of a demand for raw food in Philly at the time. I continued working in the food and restaurant industry, and eventually left my last job as a private chef a little over a year ago to start Full Moon Fare.

Living on the Vedge: Lucky for us! What are some of your favorite Full Moon Fare items?

Lisa: I have a big sweet tooth, so I would have to say, all of the desserts!  One of the most exciting things about eating raw to me is that the desserts are GOOD FOR YOU! I eat raw desserts for breakfast all of the time, they are mostly made from fruit and nuts, so why not?

Living on the Vedge: Where do you find menu inspiration?

Lisa: Like any good chef, I look for seasonal inspiration.  I design my menus around whatever the peak produce is at the moment. I think it’s an exciting way to eat, it adds a little aspect of anticipation. Concord grapes are in season right now, and I cannot eat enough of them.

I also try to create dishes that anyone will enjoy, not just die-hard raw foodists.

I like to try to recreate healthy raw vegan versions of familiar dishes. Nothing is more satisfying to me than to see someone’s face light up after their first time trying raw food, especially if they are skeptical at first. Some people can’t believe how good it really can be.

Living on the Vedge: We try to eat raw often but it's definitely easier in the summer. What are your tips for eating raw into the fall/winter seasons?

Lisa: Like I mentioned previously, I think it’s extremely important to eat what is seasonally available.  You don’t want to be buying strawberries in January—just because they are raw, doesn't mean they will taste good. Also, I find that adding warming spices like ginger, chile, and curry to my dishes makes them more satisfying in the colder months. Dried fruits are always an option, too.

Living on the Vedge: Can you tell us about the future of Full Moon Fare?

Lisa: We are currently looking for a café space in Fishtown. Also, I will be teaching a series of raw food 
preparation classes at Whole Foods Market on Callowhill St. in Philadelphia. The first class is scheduled for October 19th.  You can also find us out front of Adorn Boutique on Frankford Ave. every First Friday from 5-9pm. I would recommend following us on Facebook and Instagram for updates, as we are always adding new events to our schedule.

And now for that promised recipe!

Curried Carrot Apple Soup

2 large carrots, peeled

½ of a large apple, reserve other half for garnish

1 stalk celery

1 clove garlic

1 tsp braggs liquid aminos, or nama shoyu

½ tsp curry powder

1/2 c warm water

2 tbs coconut oil, warmed to liquefy

Place all ingredients except coconut oil in a blender. Blend to liquefy.  Continue blending and slowly add coconut oil. You can warm the soup gently by running your blender for a few minutes.

Garnished with a little salad of baby kale, the leftover apple, pumpkin seeds, hemp seeds, and olive oil.

A few food shots..

Raw Falafel Burger w/ Cashew Hummus & Tahini Sauce (insanely delicious!), Garlic Miso Kale Chips (best kale chips I've ever had)

Raw Apple Cider Donuts

Ready to give Full Moon Fare a try? Each box includes 12 items, for 3 days of meals, with the option to add on a la carte menu items to your order. The cost is $150/week or $550/4 weeks. Good news? Lisa is offering $25 off your first order. For the weekly menu,  visit Full Moon Fare on Facebook.

Vega One Starter Kit Giveaway.

I've got a protein-packed giveaway today thanks to the folks at Vega, but first. Happy fall! This is my ideal season to cook, feast, and write about it, especially after lots of time off, but here's what I always wonder:

Is there a time of year that's more confusing on the body than early fall?

It started with the seasonal allergy sniffles and that was just the beginning. I know many people get excited about the change in the air, and while I certainly do welcome the shift, it takes a few weeks before I physically adjust. The skin, the hair, the muscles and joints all need a little extra love around this time.

To stay well during the transition, I reach for warm beverages, hot yoga, lots of ginger and turmeric, hydrating soup, and a daily shot of Holy Basil extract mixed with water.  And almost nothing makes me feel better like a spicy dal from 660 Curries. Another way to keep the immune system charged for the days ahead? Vega One Nutritional Shake.

While I'm a fan of Vega products for fitness and muscle recovery, I also lean on them when I am not feeling my best and need a pick-me-up. The Vega One shake contains 50% daily intake of vitamins and minerals, 1.5g Omega-3, as well as antioxidants, probiotics, and greens to support a healthy immune system. It's also my favorite of all of the Vega products, taste-wise. Come to me, Vanilla Chai flavor.

In the spirit of sharing the wellness, I'm giving away a 5 Day Vega One Starter Kit to one reader. If you've never tried Vega, this is the perfect opportunity to do so before committing to a full tub. The kit contains 5 packets of their top flavors: Chocolate, French Vanilla, and Berry. To enter, simply leave a comment below on how you stay well as the weather changes. For an additional entry, follow me on Instagram at instagram.com/onthevedge (let me know that you did so in your comment).

Thanks for entering, and stay healthy! UPDATE: Giveaway is now closed. 

SOUS VIDE TEMPEH.

When you Google sous vide tempeh, not a whole lot appears. Granted, there aren't many vegans who own a vacuum sealer and immersion circulator, other than the crazy man that I live with. This turned out so well that I really wanted to share this with you guys.

After some experimenting with sealing vegetables and cooking them slowly in the immersion circulator, which is basically a controlled temperature water bath, we learned a few things. 1) Preparing veggies this way does delicious things to them by trapping in the flavor. 2) This is incredibly convenient for busy home cooks because you are literally putting something in a bag and walking away while it cooks. 3) Cooking food in this manner allows you to leave it sealed in the bags, meaning it will keep for up to a couple of weeks. Big batch cooking = easy meals for many days.

This lead to the ultimate question for any vegan obsessed with fine-tuning fermented soybean products: What happens when you prepare tempeh sous vide? It makes total sense, right? In my experience with cooking tempeh, it has always been a two step process: I boil it for at least 10 minutes to remove the commonly bitter flavor and then finish it in a saute pan, on the grill, or in the oven. It's always really good but takes a lot of work and needs a lot of flavor as far as marinades or sauces. It's more time-consuming than say, tofu or mushrooms, which you can basically throw in a pan with some spices and knock it out of the park. Tempeh requires a bit more love and attention. But when you nail it, you nail it. If you've ever had tempeh prepared by an Indonesian grandmother, you know what I mean.

With the sous vide method, it does the same thing to tempeh but with less effort and more control. And the taste and texture will blow your mind. It takes 5 minutes prep time, but it's mostly hands off after that and then less than 5 minutes to finish and plate. Reason enough to give this a go if you have access to the equipment.

SOUS VIDE TEMPEH

2 tbsp dijon mustard
1 tbsp Earth Balance
1 tsp sugar
salt, pepper to taste
1 pkg tempeh (we used organic Trader Joes)

Put ingredients in the plastic bag, no need to mix. You are going to vacuum seal this mixture in the plastic bag with the tempeh. You want your ingredients to be mainly solid so that they are not sucked out by the vacuum. If you want to use your own sauce and your sauce contains liquid, you can freeze it in empty ice cube trays ahead of time so that it is frozen solid. *If you have a chamber vacuum (outrageously expensive and I'm jealous), then using liquids as is will be fine.

Heat the water to 180 degrees (also the same temperature that we prepare root vegetables in case you want to cook your entire meal at once). Shoot for 2-3 hours at this cooking temperature and then slice open that bag. It just gets more tender after 2 hours.  The root vegetables can be tossed in later as they do not require as much time.

To finish it, just toss it in a saute pan at high heat for a minute or so just to get a sear on the outside. No need to prep the pan with oil, just use the liquid in the bag. It will steam up, so be careful.

Teriyaki Sauce Variation (as show in photos)

(adapted from Detox Teriyaki Sauce from It's All Good by Gwyneth Paltrow)

1/3 cup balsamic vinegar
1/6 cup brown rice syrup or raw honey
1 tsp mirin
1 tbsp water

Combine ingredients and freeze in ice cube tray. Then add frozen cubes to the bag with the following:

1 inch minced ginger
1/4 tsp freshly ground black pepper
1 tbsp barley miso
1 package tempeh (we used organic Trader Joes)

Follow sous vide cooking instructions above.

We served the teriyaki version with sous vide radishes (cooked at same temp), steamed broccoli, and brown rice prepared in the rice cooker garnished with scallions and cilantro, with a tamari sauce on the side. Here's a shot of the sous vide radishes getting a quick finish in the pan:

Incredible. I've never had radishes that tasted this luxurious. Now, the only question is, what to experiment with next?

Work it Out.

I've been back in Philly for a full month now and I've been spending most of it catching up with family, friends, and clients. While things have been a bit unpredictable lately, I try to think of it as "exciting". One thing that is consistent right now is my morning, which generally goes like this:

A few yogi stretches.
Blend green stuff in Vitamix.
A long hug (yes, hug) with my husband. We're big on morning hugs. Hugs before email.
Sweat up a storm at Lithe Method.
Race back home to begin work.

If I start my morning off right, I feel like a machine that emits energy and focus and good vibes for the rest of the day.

A few finds that are keeping me on track this summer:

Vega Sport Sugar-Free Pre-Workout Energizer. Clean energy, sans caffeine. I was recently sent a box of samples of the Lemon Lime flavor from Vega and it really does the trick. The stevia-sweetened plant-based pre-workout drink mix is supposed to provide quick energy, increase endurance, and enhance mental focus and recovery.  I noticed a definite increase in energy and endurance in high cardio classes. Once you get past the murky green color, it's actually pretty good. These packets are going in my gym bag.

Fitbit Flex. If you're a fellow fit freak like me and want to know how many hours a night you're sleeping, how many steps you're taking, or want to track your activity to meet your goals, order one of these fitness bands stat. I waited patiently for the Flex to arrive, as it is combatible with Android devices unlike most of the other trackers. It's stylish and fairly accurate, and it's been a breeze to use. We have the matching scale that syncs with it, which I recommend if you are trying to reach a weight goal. My favorite feature of the Flex is actually the silent alarm that wakes you up gently without rousing your partner if either one of you gets up earlier.  It's like having a personal trainer AND marriage counselor on one wrist.

There are few things I love more than a perfectly ripe pineapple in the summer, but the 22 Days Pineapple Chocolate Chip Wonder Bar comes pretty close. I love most of the 22 Days products, but this flavor is easily a favorite. Chocolate, nuts, quinoa crisps, and freeze dried pineapple come together in this organic, gluten free bar (found at Whole Foods). I tote these around for a quick on the go bite.

[images via Vega, Fitbit, & 22 Days]

NYC Instagram Weekend.

 

This was my past weekend in New York, as seen through Instagram (plus a few shots that didn't make it).

 Mr. Vedge's Restaurant Entrepreneurship class field trip (tours/Q&A/meals at Jean-Georges, Lavo, and Shake Shack) brought us to good 'ol NYC for a long weekend. Of course I went along.

I spent a lot of time on my own as I wasn't able to join the class, but we did sneak in a fun dinner with friends both old and new at Kajitsu (photo 1), house of vegan Shojin cuisine and had another dinner at Pure Food & Wine (Mint Sundae, check. Green Tea Tiramisu, we had to) and met up for drinks with friends after.

I checked in at Piperlime in Soho (photo 2), refreshed with mango chia water and a root veg/mushroom bowl at Hu Kitchen (3) and juice/smoothies at Treehaus Midtown (4) and Organic Avenue (6). I finally had a rainy day lunch at Cinnamon Snail (5) where I witnessed just how devoted their lunch fans are (they came, in droves, in wind and rain) and devoured a basil pesto tofu baguette that was worth getting soaked for. On another day, I had falafel at Taim (7) (which lived up to its fame) with a berry/basil smoothie after attempting to order something at newish the Butcher's Daughter (8), where I found out that they wouldn't serve food (dinner) until 6 and stopped making smoothies at 4. I hope they change this, I arrived confused and left disappointed. What a great weekend, otherwise!

Sprouted Granola Shake: Beauty Detox Foods Inspired.

Kimberly Snyder has taken over our kitchen. And I'm not complaining. Everything we've made from the Beauty Detox Foods Cookbook has been fairly delicious and as a nutrition geek, I've enjoyed learning about the "top beauty foods" and various healing properties of food.

There have been quite a few books in my life lately, but this one is getting a lot of attention. We've been leaning on this book for sustenance over the past week. Since many of my husband's final classes involve tasting alcohol or visiting restaurants, when he is home he pretty much loads up on greens and  more balanced, cleaner meals. Many of the ingredients and processes are reasonably simple, and a lot of the recipes share ingredients. It is approachable, and yet there are plenty of new recipes and techniques for those who already have the first book and want to take the next step.

So far, we've made the Asparagus & Veggie Tempeh Stirfry, Low Sugar Sprouted Buckwheat Granola, Spiced Quinoa, Sweet Potato Fries, and the Vegan Lasagna from the book. The highlight was of course the lasagna, which got us through a couple of meals and this comment - "Can we make this every week?" The lasagna calls for brown rice noodles and is loaded with tons of steamed spinach and broccoli, and we added the optional vegan cheese and it was perfect.

The sprouted granola was crunchy and nourishing as a breakfast served with bananas and almond butter, and I did notice how easily it digested/great I felt afterward. Today I tried a handful in my morning smoothie. Again inspired by Kimberly... At her smoothie shop Glow Bio in L.A., there are "Active Shakes" in vanilla or chocolate that are made with raw sprouted buckwheat.

The verdict? It's delectable and elevates your everyday protein shake. Here is my Kimberly-inspired recipe:

Sprouted Granola Shake

1.5 cup unsweetened almond milk

1 frozen banana

1/4 cup sprouted buckwheat (method/recipe in Beauty Detox Foods)

1/2 tsp cinnamon

1/2 tsp vanilla

1 date or couple drops of stevia to sweeten

1 scoop sprouted brown rice protein, optional

Blend on high. You may need to blend a bit longer than usual. 

Makes 1 pint glass

I added cacao powder to Josh's shake for the chocolate version of this smoothie, but I really loved the vanilla. The Vitamix will pulverize the buckwheat and make the shake nice and thick.

Vega One All-in-One Nutrition Bar.

This barfly recently received samples of the new Vega One Bar, which promises the nutrition of their popular Vega One shake in "bar" form. I was intrigued, although I consume more "shakes" and smoothies these days than actual nutrition bars. That's mostly because I have the time to prepare things and prefer to get my nutrition that way, but it's not always easy if you're a busy student or constantly traveling or stuck in meetings. So that habit of keeping a bar on hand, tucked away in my bag? I've never quite been able to shake it, and it has saved me from hungry situations/mood swings more times than I can count.

The Vega One Bar comes in 3 flavors: Double Chocolate, Chocolate Cherry, and Chocolate Almond. It is truly a traveler's best friend, a nutritional powerhouse, and sounds perfect on paper: 15 grams of protein, 6 grams of fiber, 1 serving of greens, probiotics, Omega-3s and covered in...Chocolate. I couldn't really ask for anything more in a bar. Here is the nutritional label for the Chocolate Cherry flavor.

So how does it perform flavor-wise? The most important part, always.

I was having a typical Kelly Phillips craving for dark chocolate in the afternoon and unwrapped one of these for a snack, ignoring the raw dark chocolate bar in the cupboard that I save for days like these. The Chocolate Cherry was very rich and indeed chocolatey, without tasting too "healthy" or chalky the way that other chocolate protein bars can taste. It was fruity and had a slight crisp taste to it from the rice crisps and white chia seeds. Chocolate coated and good for me? Win. I found it very satisfying and would gladly add one of these to my stash.

Does it pass the husband test? Josh tried the Double Chocolate yesterday and asked me his favorite question: How much is it? Which means that yes, he really liked the Vega One Bar, and to answer the question, the bars will sell for $3.99.

A Low-Key Spring Break & Cheesy Miso Sundried Tomato Spread

I had a much needed spring break in Philly last week. Even though the temps were frigid and bikinis and rum were far from my reality, I spent a solid week re-connecting with friends, working through challenges at work and with family and yes, challenges with my wintered-out self. But most of all, I talked. I vented. I emoted. Good stuff.

I cooked, I sweat a ton, I hugged my mom, I started to write a novel, I took bubble baths, I had wonderful dinners out, I churned out my work, I made giant batches of green smoothie for the family, I kissed my husband a lot, and I learned how to sleep again without freaking out.

When we got back to Ithaca, it became clearer than ever that we are almost done this challenging year. Two more months. I'm just going to cook and write and vinyasa my way through it.

First up is this spread, which I don't call hummus because there is no garlic or lemon. It's more of a cheesy spread, a clearing-out-the-cupboard blend, and it's totally addictive. I plan on using it as the filling for collard wraps this week.

Cheesy Miso Sundried Tomato Spread

2 cups cooked chickpeas 

1/4 cup sundried tomatoes

3 tbsp nutritional yeast

2 tbsp miso (I used barley but white also works well)

2 tbsp sesame oil

1 tbsp tahini

1 tbsp rice wine vinegar

1 date, pitted

sea salt and pepper to taste

1/4-1/2 cup water for blending

I soaked and cooked the chickpeas first, so they were warm for blending. If using canned chickpeas instead of dry, you may want to heat them up first, I swear it makes a difference. Add all ingredients to Vitamix or food processor and blend, drizzling in water as needed.

Makes 6-8 servings.

A few fitness highlights from my trip:

First Time at Flywheel. Flywheel's Philly location recently landed at 15th & Locust, and I headed over for my first ride (the first one is free!). I'm new to spinning and was glad to have extra staff available to help me adjust my bike and clip my shoes in. I wasn't sure at all what to expect as I've never taken a full spin class. The studio itself is really nice, clean, and yes, a bit intimidating at first, but my instructor was full of smiles and energy, and the playlist was upbeat and I ended up loving the intensity. Numbers junkie? You can track your performance data and calorie burn after class in your online account. I also think it's neat that you can choose to have your name on the Torqboard to compete with other riders, to push you even harder. At $25 a class, it's pricey, but with free shoes, free towels, free lockers, and tricked out bikes, I can see why, and will definitely try to fit in an occasional ride. See you on the Leaderboard?

Maha Yoga Studio. One of the things I will miss the most about Ithaca is my yoga studio. There are studios I like in Philly, but I was on the lookout for something close to where we will be living in Philly this summer. I decided to try out Maha after my teacher here recommended it, and 1700 Sansom was only a quick two block walk.

Yogahour is Maha's $7 class that runs twice a day, usually around noon and 5pm. I immediately felt welcome when I walked into the lobby and was introduced to instructor Andrea. The studio was full of natural light and was quite large, and Andrea eased us into an alignment-based practice that wasn't too sweaty (perfect for noon if you want to take a class during your lunch break) and opened me up. The second class is free and as another bonus, Maha also offers massage, so I think I will be spending quite a bit of time there this summer.

And something to look forward to THIS week: Beauty Detox Foods Book

A friend and I are pretty much Kimberly Snyder superfans and are not-so-patiently awaiting the release of her second book, out tomorrow. Her beauty and nutrition tips are the best. You can preview a few of Kim's recipes on her blog and order the book here. Stay tuned for a full review later this week.

[image via Amazon.com]

Vegan Chocolate Mint Super Shake.

There are smoothies... and then there are shakes. To me, a smoothie is light and frosty and a shake is rich and creamy. This is my favorite shake recipe yet. I've been making variations of a chocolate mint shake for years and finally found that avocado is key. It's what makes this truly thick and luxurious. I normally make avocado puddings... well this is like drinkable chocolate avocado pudding/mousse. You'll definitely want to spoon up the last bit at the bottom of the glass.

As far as the rest of the ingredients: I like coconut water for hydration in the morning and mostly use it in smoothies instead of/in addition to water or milk. The lucuma is a low glycemic source of sweetness and a powerhouse as far as nutrients and antioxidants. I use nibs for texture and fiber. Be careful if using mint extract, a little goes a long way, so I find that 1/4 tsp is a nice mint flavor and 1/2 is way too much. If I have mint leaves around I throw in a handful of those instead. I added some protein here, with half a scoop the entire smoothie has about 20 grams of protein and 12 grams of fiber. Puts the Shamrock Shake to shame.

 Chocolate Mint Super Shake

1/3 avocado

1 frozen banana

1/2 cup coconut water

1/2 cup nondairy milk

1 tbsp cacao powder

1 tbsp cacao nibs

1 tbsp lucuma powder

1 handful mint leaves OR 1/4 tsp mint extract

1/2 scoop of brown rice protein powder, optional

If you're planning on purchasing a Vitamix in the future, I can now offer you FREE shipping on your online order. Just place your order through this link or enter my associate code 06-008333 at checkout for free shipping ($25 US/$35 CN Value).

The Yoga Body Diet. Ayurvedic Matcha Porridge.

Winter Reading and Yoga-ing... I've spent my entire Fall/Winter in Ithaca either reading about yoga or practicing it. I feel like I have a brand new spine. My shoulders no longer go all the way up to my ears (most of the time). I walk home from every practice having had some type of emotional breakthrough that you would think I had just had a heart-to-heart with Oprah. But it's working...and I will be home in Philly in a few short months and hope to not undo any of the progress.

So what on this earth have I been reading? I just tore through the Science of Yoga: The Risks and the Rewards, and while I had some mixed feelings on the book, I found it truly compelling, a must-read for anyone who spends time on the mat. The book discusses some of the myths and misconceptions of yoga, citing various studies, and left me thinking about yoga in a different way. People are always telling us how wonderful that yoga is for us (myself included) that it is refreshing to hear the not so beautiful parts. I am hopeful that now that yoga is beyond mainstream, there will be even stronger research from which we can continue to learn. But read it! And let me know what you think.

On the other end of the spectrum is the Yoga Body Diet. Looking back now, this is the kind of book that the author of Science of Yoga warns about. Whatever your thoughts are on ayurveda as medicine, however, I have found many solutions in these pages.

This book makes the practice of ayurveda simple. You determine your dosha if you do not already know it, and find tips, recipes, an ingredient list of the best foods for your dosha, as well as suitable yoga poses. It includes tailored yoga practices for those who practice at home. It's straightforward, simple, and from what I've noticed, works. I feel a million times better if I follow the guidelines for Vata, especially in the winter or as seasons change.

And honestly? Ayurveda is a lot more reliable than those magazine quizzes you take to find out your skin type.

One of my favorite London breakfasts was this creamy, green-tinted Matcha Oatmeal made with matcha blended oats that I found at Selfridges, with soy milk, cinnamon and honey (if strict vegan, try maple syrup, also good for Vata). Here in the states I use organic rolled oats and mix in cinnamon and matcha. Matcha can be expensive but you only need 1 tsp for this recipe so it will last. I buy a small tin of Republic of Tea matcha for $6, which is fine for this use. I also use it for Green Tea Cupcakes.

Cinnamon, oats, honey, coconut, almonds, and soy milk are all on the Vata list, and they all make their way into this recipe. And you don't have to be a Vata dosha to enjoy it, since Winter is a Vata season and all doshas can adjust this to be beneficial. See below for recommendations.

Ayurvedic Matcha Porridge

1/2 cup rolled oats

1 cup soy milk

1 tsp matcha powder

1/2 tsp cinnamon

1.5 tsp honey

2 tsp coconut butter

small handful of crushed almonds, for topping

Heat the soy milk and then add oats, matcha, cinnamon, and honey. Stir the matcha in thoroughly until your porridge is a pale green.  Simmer until oats are cooked, stirring often. Then fold in coconut butter (makes it super creamy and adds healthy fat for Vata) and top with crushed almonds for texture.

Makes 1 serving.

This porridge is incredibly creamy, has a slight green tea flavor that I love, and is probably one of my all time favorite oatmeal bowls. 

For Pitta: Top with blueberries. Soy milk, cinnamon, and oats are wonderful for Pitta, but use maple syrup or raw sugar instead of honey.

For Kapha: All berries, honey gets superfood status for Kapha, cinnamon, oats, and soy milk are great.

This book has simply made me more conscious of knowing what will serve my body versus what will aggravate it. There's science, there's "alternative medicine", and then there's delicious. Can't we be inspired by all 3?

[book images: williamjbroad.com, athleta.com]

Massutera Online Vegan Bakery Review.

Cupcake break! We were chugging our greens and then Valentine's Day happened. Chocolate, cookies, champagne, all of that...and then a special delivery showed up this week.

Vegan bakery Massutera states on its website that it is founded on the belief that just because food is vegan doesn't mean it has to taste like cardboard.

Truth is, it irks me when people exclaim "Oh, that doesn't even taste vegan!" as if implying that vegan has to translate directly to "not as good as non-vegan" or "healthy".

The assortment of cookies, brownies, and cupcakes that the kind folks at Massutera offered to send me taste like the baked goods that you remember as a kid. They taste like butter (vegan, of course) and sugar and decadence and birthday parties.

Today when I was tasting the treats, I stopped myself from saying "You would never know these were vegan" because it's always been my belief that vegan isn't a compromise.

Back to the goodie breakdown...

The Amazing Fudgy Brownies are chewy and true-to-their-namesake-fudgy, and would sell out in seconds at a bake sale. And the brownies they sent me were enormous! Perfect for sharing with some very stressed out Cornell grad students.

The Chocolate Chip Cookies were classic, buttery, and slightly crispy. I usually prefer a softer cookie (like the PB) but these were also delicious.

My favorite was the Peanut Butter Bliss Cookie. Everything you want in a peanut butter cookie - incredibly rich and with the familiar criss cross. A tall glass of soy milk and it's a date.

Finally, the cupcakes. They were shipped with the frosting separate in little tubs. I received the Choc-Coca-Mocha, which is a chocolate cupcake filled with chocolate buttercream with a coconut and mocha buttercream on top, and the Chocolate Peanut Butter Cupcake, which is filled with peanut butter. The frosting had drizzled chocolate in it, which is why it looks a little messy. And...yum. I am not the biggest cupcake fan as I've said before, but I know a good one when I meet one.

Not done with chocolate this month? Have an event coming up and would rather focus on shopping for champagne? You can order from Massutera online. All items are vegan and they can prepare gluten-free items as well. They ship with compostable bakery bags and recycled paper/boxes/labels along with the cutest cupcake packaging to keep your cupcakes tidy. My treats arrived in great shape, thanks to a cooler pack and the packaging genies over at Massutera.

Back to the green stuff tomorrow with an upcoming post for an ayurvedic-inspired breakfast (hint: it's green and it's not a smoothie).