My friend Emily has been making (and enjoying!) my Shamrock Shake recipe from my book, Smarter Fitter Smoothies. And since today is St. Patrick’s Day, I thought it was about time I share this healthy vegan smoothie on the blog for all the world to see.
I’m not sure what it says about me that I am so nostalgic for a milkshake made famous by a certain fast food chain whose name begins with “M” and ends with “s”. But there you have it. And there’s no need to feel bad about drinking this “milk”shake – it’s totally vegan, relatively low in sugar and full of healthy vitamin-rich greens (the smoothie gets its green color from spinach). Feel free to toss in some avocado for an extra dose of creamy green goodness.
Healthy Vegan Shamrock Shake
1 ripe banana (preferably frozen, ~120g)
1 cup spinach (~50g)
A few sprigs of fresh mint
10 cashews (~10g)
a few ice cubes
water, nut milk or coconut milk for an uber rich Shamrock Shake experience
Combine everything a blender (I use a Froothie Optimum 9200) with enough liquid to blend and blitz until smooth. Garnish with a couple fresh mint leaves if you’d like.
There was a long period in my life when I lived on omelets and frittatas. It was the mid-2000’s and I had just moved back to Austin and was cooking for myself most nights. It was around this time that I also decided that I needed to seriously change the way I ate. Prior to this I had been a “cheese and bread” vegetarian, and it showed. So when I started looking for healthy delicious easy alternatives to my usual quesadillas and veggie burgers, the frittata became my go-to.
Frittatas are really perfect if you’re cooking solo, and you can easily scale it up if you’ve got friends around. You can cram them full of delicious vegetables and the options are boundless.
I’m not as excessively reliant on frittatas as I once was, but I still go back to them from time to time and this pea and pepper frittata is one I stumbled upon the other day. Peas are a frittata’s best friend because it’s the kind of food you almost always have in the freezer which makes the frittata process as simple as whisking a few eggs and sprinkling on some peas. If you have a little extra time, add some chopped mint and sauteed bell peppers, and the end result is something full of colour, fresh flavour and lots of protein.
I don’t always add the feta; sometimes I go for parmesan, or a sprinkle of pine nuts. Like I said: versatile.
Minty Pea and Pepper Frittata
1 Tbsp olive oil
1/2 cup peas
1 cup of red, yellow and orange bell peppers, diced
a small handful of mint, chopped
1/2 cup cubed feta
salt and pepper
Turn on your oven’s grill.
In a large bowl, whisk the eggs.
Meanwhile, heat an oven-safe pan on medium heat. Add the bell peppers and cook for a few minutes, until they start to soften but are still crisp.
Add the peas – if frozen, cook them for a bit in the pan until they thaw. Stir in the mint.
Add the eggs and swirl them around the pan so you get an even layer of eggs over the vegetables. Add the feta, either as whole cubes or crumbled. Cook until the eggs start bubbling on top.
Take your pan off the hob and put it under the grill for a minute or two, until the top is puffy and golden.
I invented this smoothie as part of the Clean Detox and it was good enough to deserve its own blog post. I love the combination of the fresh crisp apple and earthy beetroot. It also happens to be fiber-rich!
It’s not a very sweet smoothie, so add more prunes (or dates) if you’d like it sweeter.
1/2 raw beetroot
1cm piece of ginger
a few fresh mint leaves
~1 cup of ice
Add enough water to blend and blitz on high until silky smooth.
My friend Shweta sent me a link to a few smoothie recipes that recently appeared in an Emerald Street newsletter (some kind of style and fashion newsletter, no wonder I missed it). One smoothie in particular caught my eye: an “Enzyme-Rich” juice full of green stuff: cucumber, celery, parsley, mint and spinach. So I gave it a try yesterday, adding a pear because my mind hasn’t yet quite grasped the idea of a smoothie without fruit in it.
The result was kind of amazing. I can’t say I’d have this smoothie every morning, but it does have its place in the lexicon of liquid breakfasts. It was particularly good after a hard workout – the cold, almost savoury juice, tart from the addition of lemon, is super refreshing. Not to mention hydrating… this recipe almost filled the jug of the Vitamix and I drank the whole thing.
The chutney was an afterthought – the apricot was a bit tart and I felt like this needed some sweetness. Not sure if lime was the right citrus here. But all in all it was very satisfying. Fruit and avocado are really nice together, especially when paired with a little texture and crunch from toasted sunflower seeds.