My Antioxidant Smoothie

The foods that makes me feel best are raw fruits and vegetables, particularly in smoothie form.

Here is my basic smoothie that can be changed a hundred different ways to make the smoothie that you like best. I like mixing  frozen fruits into the mix to get a colder and slightly thicker texture; I also add chia and flax seeds for extra nutrition. (The flax seed link goes to Dr. Greger’s website which has loads of information on food and nutrition and is my go-to for accurate, scientific information.) Feel free to sub a small scoop of almond or peanut butter instead of the flax and chia seeds if you prefer!

Recipe
1/2 cup fresh raspberries
1/2 cup frozen blueberries
1 small banana
1/2 small apple, chopped
1 small cucumber, peeled (I used Persian cucumbers; or use  1/4 of a larger cucumber)
1 cup cashew milk (or other non-dairy milk)
1 t chia seeds
1 t ground flax seeds
Dash of cinnamon

Method
1. Add all ingredients to a blender.
2. Blend for 60 seconds. Add more milk if you prefer a thinner smoothie.
3. Enjoy!

Be well and do good,
Beets

The Beginning: Of This Blog and My Mornings

Hello friends!

My name is Beets and I am excited to share my plant-based life with you.

I’ll be sharing all types of food here on The Mindful Muffin — breakfast, lunch, dinner, snacks, and of course dessert. I generally eat a whole food, plant based diet (always vegan), but do like to spring for some comfort food from time to time, especially things that include chocolate.

My posts will be short; my goal is to share recipes and tips for living a healthy, sustainable, peaceful life, not write a thesis ( I already did that).

The first recipe I’d like to share is a recipe that is the foundation of my day — oatmeal. Oatmeal isn’t always the most exciting. It’s what I have to get if I’m at a breakfast place that isn’t vegan-friendly… and it’s usually just oats and hot water. Nothing fancy and usually mushy. But, I love good oatmeal because it is so filling, delicious, and nutritious. This version of oatmeal is pretty exciting and is inspired by my mother who one day, very nonchalantly, told me she poured her coffee into her oatmeal to make mornings a little easier.

Recipe (Single Serving)
1/4 cup steel cut oats
1/2 cup unsweetened cashew milk (or other non-dairy milk) + an additional 2-4 T (optional)
1 t cocoa powder
1 T maple syrup
2-3 T of already prepared coffee (or 1 shot of espresso, if you like a deeper flavor)
1 banana
1/4 cup walnuts
2 T cacao nibs (optional)

Note: a lowercase “t” is for teaspoon and uppercase “T” is for tablespoon.

Method
1. Put oats, cashew milk, cocoa powder, and maple syrup in a small pan. Cook on high for 2-3 minutes, then on low-medium heat for 15-20 minutes. *
2. While the oats are cooking, place walnuts on a toaster oven pan and toast at 200º F for 10 minutes. (You could also toast them on the stove; use low heat for about 6-8 minutes and keep them moving so they do not burn.)
2. Put the oats in a bowl, (optional) add the extra 2-4 T of milk. (I like my oats to be immersed in milk.)
3. Pour the espresso or coffee over the oatmeal.
4. Top with sliced banana, walnuts, and cacao nibs.
6. Enjoy!

* You can cut down cooking time by soaking the oats in the milk overnight. I do that, then cook the oats for 7-8 minutes.

Be well and do good,
Beets