Mango Turmeric Smoothie Bowl

Mango turmeric smoothie bowl with coconut, dragon fruit balls, blueberries, and edible flowers.

Summer weather makes me crave mangoes! Mangoes were hard to come by when I was a kid growing up in a small town. The juiciest, sweetest ones I have ever had were in India. Growing up, we visited my grandparents in Chennai in southern India every summer. I would look forward to all of the food but the mangoes were just amazing! This smoothie bowl is naturally sweet because of the frozen mango and doesn’t require any added sweetener. I used 2 tsp of Energy by Goldyn Glow to mine. It’s a turmeric superfood blend with maca. I like it because it adds a delicious, slightly spicy kick and has multiple superfood powders all in one. It’s also organic and vegan. You can make your own superfood powder blend at home with turmeric, ginger, black pepper, and maca powder instead. Smoothie bowls are easy to make once you get the hang of them. You will need a powerful blender or food processer and will have to stop the blender a few times to scrape the sides and bottom. You can add extra almond milk if you find that your smoothie bowl is too thick. Once it’s all blended, it should have the consistency of soft serve ice cream. You can top it with your favorite superfood toppings like coconut, hemp seeds, cacao nibs, chia seeds, or even edible flowers. This bright, tasty superfood smoothie bowl is a great way to start your day!

Mango turmeric smoothie bowl in a jar with dragon fruit balls and edible flowers.

Mango Turmeric Smoothie Bowl

  • Servings: 1
  • Difficulty: easy
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Ingredients

  • 1 sliced, frozen banana
  • 1 cup frozen mango chunks
  • 1/2 cup almond milk
  • 2 tsp Energy by Goldyn Glow
  • Or substitute Energy powder with:
  • 1 tsp turmeric powder
  • 1/4 tsp ginger powder
  • 1 tsp maca powder
  • pinch of freshly ground black pepper

Directions

Blend all ingredients in a high-powered blender or food processor on low speed until smooth. You will need to stop the blender a few times to scrape down the sides and bottom with a rubber spatula. The consistency should be thick and creamy – almost like soft serve ice cream. Once all ingredients are well combined, transfer to a bowl and top with your favorite toppings. Serve immediately.

Mango turmeric smoothie bowl in a jar with blackberries, dragon fruit, and edible flowers.


GoldynGlow ENERGY – Organic Turmeric Superfood Blend with Gelatinized Maca Root

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Beet Hummus

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Spring weather is finally here! Warmer weather motivates me to make light and simple food. If you haven’t tried beet hummus yet, you are missing out! It can be used as a dip or a spread and pretty much goes with everything. The bright pink color is stunning and brightens up any meal. Beets can be messy to handle because the color will stain everything. I usually try to wear food safe gloves while handling them and try to make sure that I wipe off anything they come in contact with quickly. I find that boiling beets is an easy way to cook to them. Once they are cooked and cooled, the peels come off very easily – you don’t need a peeler. Cooked beets have a buttery, slightly sweet flavor. They are very low in calories and fat yet still very filling. They are high in fiber and also vitamin C. I added chickpeas to my recipe in order add some protein and extra fiber to this tasty dip. The tahini is the secret ingredient that brings an irresistible flavor and depth to this recipe. Beet hummus goes with fresh vegetables like carrots and cucumbers as well pita chips or pita bread. I like to spread it on my toast in the morning and also use it on sandwiches. Beet hummus is great as a healthy appetizer or snack. If you are short on time, you can use about 1.5 cups of pre-cooked beets instead of cooking them yourself. This recipe can also be made ahead of time and stored in the fridge until you’re ready to serve it. I love beet hummus and actually prefer it over regular hummus these days. As always, if you make this recipe let me know how it turns out by posting a picture on Instagram or Facebook and tagging @thefriendlyepicurean or pin this recipe on Pinterest.

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Beet Hummus

  • Servings: 6
  • Difficulty: easy
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Ingredients

  • 3 small beets
  • 1 (15oz) can of chickpeas, drained and rinsed
  • 2 tbs tahini
  • 2 small cloves of garlic
  • 2 tbs extra virgin olive oil
  • 2 tbs fresh lemon juice
  • 1/4 tsp cumin
  • 1/4 tsp paprika
  • 1/2 tsp salt plus more to taste
  • 1 tbs chopped parsley (optional topping)
  • 1 tsp sesame seeds (optional topping)

Directions

Wash beets thoroughly and place in a medium sized saucepan with enough water to cover them. Bring to a boil, then lower heat and simmer for about 45-50 minutes. Beets swill be fork tender when done. Submerge beets in cold water. Remove peels with your hands once beets are cool to touch. Cut beets into quarters and place in food processor along with chickpeas, tahini, garlic, olive oil, lemon juice, cumin, paprika, and salt. Process in food processor until smooth. Add more salt to taste. Transfer to a serving bowl and top with parsley and sesame seeds before serving. May store in an airtight container in the fridge for up to 5 days.

Garlic and Thyme Croutons

I could eat croutons all day as a snack! They are so flavorful, crunchy, and delicious. I put them on everything – including salad, soup, and even on avocado toast! Homemade croutons are SO easy to make. They are also way tastier than store bought ones. There are so many variations to this recipe. You can use your favorite herb instead of thyme. Rosemary would work just as well! I like these croutons a lot with my vegan split pea soup recipe. They are amazing on almost everything, especially salad! Make sure you use bread that has been sitting around for at least 2 to 3 days. I used an Italian bread I found at Trader Joe’s but any type of bread would work with this recipe. This is a delicious way to make use of extra bread and herbs. I will be making lots of variations of croutons this winter to go with my soups or just to snack on!

Garlic and thyme croutons with vegan split pea soup.

Garlic and Thyme Croutons

  • Servings: 6
  • Difficulty: easy
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Ingredients

  • 6 slices of 3 day old bread, cut into 1 inch cubes (about 6 cups)
  • 2 tbs chopped, fresh thyme
  • 2 large cloves garlic, minced (about 2 tbs)
  • 1/4 tsp salt plus more to taste
  • 3 tbs olive oil
  • olive oil spray

Directions

Preheat oven to 375F. Grease a baking sheet with olive oil spray and set aside. Cut bread into 1 inch cubes and place in a large mixing bowl. Whisk together olive oil, garlic, and salt in a small bowl. Toss bread cubes with olive oil mixture, making sure bread is coated evenly (add more salt to taste if desired). Spread bread cubes in a single layer on baking sheet and bake for about 12-15 minutes or until golden brown and crispy. Allow croutons to cool completely before storing. Make sure to store croutons in an airtight container or Ziplock bag. May store in the pantry for up to 4 days.

Teff Jalapeño Bread

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This is my first time cooking with Teff flour. I’m excited for this recipe because I’ve wanted to try Teff for a long time but couldn’t find it anywhere. I finally found it at Whole Foods. Teff flour is used to make Ethiopian Injera bread as well as other Ethiopian staples. It’s nutrient dense and gluten free. It’s also high in protein and fiber compared to other grains but, most importantly, it’s rich in iron. A serving of Teff flour contains 5 grams of protein, 5 grams of fiber, and 15% of your daily iron requirement – which is why it’s considered a superfood. Warm jalapeño bread seemed like a great idea this time of year and a great way to incorporate Teff flour into my baking. If you can’t find Teff flour, you can make this recipe using all purpose flour or gluten free flour. Because Teff flour is light brown in color, this bread – which is actually a type of cornbread, doesn’t have the typical yellow color.

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Teff is nutrient dense, which makes it a little higher in calories vs. traditional all purpose flour. This bread is buttery, slightly sweet, and melts in your mouth. It goes really well with vegetarian chili or any soup. It also makes a healthy, filling snack on its own. It’s soft, a little crumbly, and not too dense.This recipe is great as a vegan, gluten free appetizer at your next dinner party. It’s so good fresh out of the oven – when it’s still warm. If you really want to indulge, add a small pat of vegan butter. If you make Teff jalapeño bread make sure you take a picture and tag @thefriendlyepicurean on Instagram and Facebook or pin this recipe on Pinterest!

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Teff flour is high in iron and has a light brown color.

Teff Jalapeño Bread

  • Servings: 6
  • Difficulty: easy
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Ingredients

  • 2 cups Teff flour
  • 3/4 cup cornmeal
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 2 cups almond milk
  • 1/2 cup vegan butter, softened (such as Earth Balance)
  • 1/4 cup applesauce
  • 2 flax eggs (mix 2 tbs flax powder in 6 tbs water and let sit for 10 minutes)
  • 1/4 cup maple syrup
  • 3 tbs minced jalapeño
  • 1 tbs sliced jalapeño for garnish
  • olive oil spray

Directions

Preheat oven to 350F. Spray an 11 inch x 7 inch pan with olive oil spray and set aside. In a large bowl, combine Teff flour, cornmeal, baking powder, and salt. In a medium sized bowl combine almond milk, vegan butter, applesauce, flax eggs, maple syrup, and minced jalapeño. Add wet ingredients to dry ingredients and stir to combine. Pour batter into greased baking pan and smooth the top. Top with jalapeño slices and bake at 350F for 47-50 minutes. Bread is ready when it springs back to touch and a toothpick inserted in the center comes out clean. May store in the fridge for up to 3 days.

Nutrition Information:

  • Approximate calories per 1/12 serving of bread: 224 cal

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Cheesy Vegan Nachos

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Septembers in Chicago are an ideal time to visit – the fall foliage is stunning and the weather is just perfect. It also marks the return of football season. Whether you’re into college football or the NFL, it’s an exciting time! If you’re a sports fan like me, vegan game day snacks are hard to come by. Whether I’m at a bar for Sunday Fun Day or at a friend’s place, I typically have few vegan options. Loaded nachos are my weakness and cheese fries are always on my mind – but the vegan versions are only available at a few spots in the Windy City. I usually end up ordering take out from my favorite vegan comfort food spot – Upton’s Breakroom. I’m not sure exactly what’s in their cheese sauce but my goal was to recreate something similar at home. The cheese sauce in this recipe is great because it’s relatively low in calorie and dairy free. It’s also cashew free, so say goodbye to soaking cashews overnight for this one. Of course vegan cheese sauce doesn’t taste exactly like traditional cheese sauce, but it has a delicious cheesy flavor and texture that won’t make you miss the dairy. It’s creamy, spicy, and thick enough to use as a stand alone dip. I always try to use fresh ingredients in all of my recipes. Many recipes for nacho cheese sauce call for onion powder and garlic powder but fresh onion and garlic make this sauce over-the-top good! You’ll need a high powered blender or food processor to get the smooth texture. Feel free to add more jalapenos if you like it extra spicy! You can also use seitan chorizo or refried beans instead of black beans. I didn’t top my nachos with avocado because they’re already very rich tasting but you really can’t go wrong by adding some diced avocado. This sauce is also great on broccoli, cauliflower, and baked potatoes. I also use the base of this sauce in my vegan macaroni and cheese recipe. I hope you make some vegan nachos this football season! If you do make them, be sure to tag @thefriendlyepicurean on Facebook and Instagram or Pin the recipe on Pinterest! And, of course, UMich Go Blue!

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Cheesy Vegan Nachos

  • Servings: 4
  • Difficulty: easy
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Ingredients

  • 1 large bag of organic tortilla chips
  • For the cheese sauce:
  • 1 small carrot, peeled
  • 1 small white potato, peeled
  • 1 small shallot, minced
  • 1 jalapeno pepper, minced (about 3 tbs)
  • 1 clove garlic, minced
  • 2 tbs almond flour
  • 1 1/4 cups almond milk
  • 1 tbs vegan butter (such as Earth Balance)
  • 1/4 cup nutritional yeast
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/2 tsp chili powder
  • 1/4 tsp salt (plus more to taste)
  • For the Pico de Gallo:
  • 4 Roma tomatoes, diced
  • 1/2 cup diced onion
  • 1 jalapeno pepper, minced (about 3 tbs)
  • 2-3 tbs lime juice (juice of half a lime)
  • 1/4 cup chopped, fresh cilantro
  • 1/4 tsp salt
  • Toppings:
  • 1, 15oz can of black beans, drained and rinsed
  • Vegan sour cream ( find the recipe here or use store bought such as Tofutti brand)

Directions

First, make the Pico de Gallo. Combine diced tomatoes, onion, minced jalapeno, lime juice, cilantro, and salt in a medium sized mixing bowl and chill. Boil potato and carrot in a small saucepan until they are soft all the way through, drain water and set aside. Boil potato and carrot in a small saucepan until they are soft all the way through. Drain water and set aside. In a small saute pan, sauté shallot in vegan butter for about 2 to 3 minutes. Next add garlic and sauté for about 2 minutes. Add jalapeno, cumin, paprika, and chili powder and sauté for 1-2 minutes. Add almond milk, almond flour, nutritional yeast, and salt and whisk until smooth. Heat mixture until just boiling. Remove from heat and carefully transfer to a food processor or blender. Add boiled carrot and potato and blend mixture in food processor until smooth. Makes about 1 1/4 cups of cheese sauce. Assemble nachos in a large bowl: top tortilla chips with vegan cheese sauce, black beans, pico de gallo, and vegan sour cream. Serve immediately. May store vegan cheese sauce in the fridge for up to 3 days.

Nutrition Information:

  • Approximate calories per 1/4 cup cheese sauce: 103 cal

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Raw Peanut Butter Chocolate Chip Cookie Dough Bars

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I am a little obsessed with cookie dough, I have to admit… Growing up, I used to make cookies just to eat the raw dough. Nothing has changed! I made this recipe using just 7 raw ingredients. You don’t need any special equipment such as a food processor or blender to make this recipe. These cookie dough bars are high in protein and gluten free. I love that they are minimally processed. I used my favorite protein powder in them from LivWell nutrition. It’s raw and contains 17g of plant based protein per scoop. These bars contain the right amount of fat to keep you going for hours. They’re great as a dessert, snack, breakfast, or pre-workout fuel. They taste like peanut butter and chocolate chip cookie dough and melt in your mouth. They almost remind me of fudge. Almond flour is great because it still tastes good even when it’s not baked. I used Bob’s Red Mill natural almond flour which is made from whole almonds with the skin on. That’s what gives these bars their speckled color. Peanut butter and chocolate is one of my all time favorite combinations but you could substitute almond butter or your favorite nut butter instead. I lined my pan with parchment so that I could easily lift the bars out. If you don’t have a loaf pan handy, you can easily shape the dough into energy balls of any size before freezing. These were so good that I had to give most of them away! They are truly crave-worthy and so easy to make. This is a recipe I will keep making time and time again. If you decide to try it make sure you Pin It on Pinterest or tag me when you share on Instagram or Facebook @thefriendlyepicurean.

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I lined my pan with parchment to easily lift them bars out after cutting.

Peanut Butter Chocolate Chip Cookie Dough Bars

  • Servings: 10
  • Difficulty: easy
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Ingredients

  • 3/4 cup almond flour (such as Bob’s Red Mill natural almond flour brand)
  • 3 tbs coconut oil (solid)
  • 1/4 cup hemp seeds
  • 1/2 cup turbinado sugar
  • 1/2 cup raw vanilla protein powder (such as LivWell Nutrition brand)
  • 3 tbs creamy peanut butter
  • 1/4 cup mini chocolate chips (such as Enjoy Life brand)

Directions

In a large bowl, mix all ingredients with a spatula or your hands until well combined. Press into a 9 inch by 5 inch loaf pan and freeze for 10-15 minutes. Cut into 10 squares to serve. Keep refrigerated. May store in the fridge for up to 5 days.

Nutrition Information:

  • Approximate calories per bar: 240 cal
  • Approximate protein per bar: 6 grams

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