I’m so delighted to have the opportunity to share this beautiful immune boosting and vibrant smoothie recipe. Just what is needed as we slowly transition into the next season. I’m sure we can all do with a little more colour and sunshine in our lives. And if the Sun prevails, you just have to get a little more inventive in the kitchen instead.
This week I have invited the beautifully talented lady Agnes who blogs about food and stuff over on Cashew-Kitchen. If you are not following Agnes on Instagram or reading her blog, you should. It’s worth it for the photos alone 🙂
But I’ll let you Agnes tell you all a little more about herself.
Hi Agnes! Can you tell us something about yourself and your work?
Sure! My name is Agnes and I live in a small apartment in central Stockholm (Sweden) which is also my hometown. I recently moved back here after spending a couple of years on the west coast studying. Since september last year I’m running the food & photography blog Cashew Kitchen, although I’ve been food blogging since the spring of 2013. I also do some photography and recipe development on a freelancing basis. But my main occupation is my studies in Human Ecology in which I’m currently writing my bachelor thesis. I started my studies in Human Ecology and my food blogging about the same time, so initially it was an interest in sustainable food and lifestyles that pushed me. I’ve been hanging out in the kitchen experimenting since I first became a vegetarian when I was 14, so the interest in wholesome, nourshing food has always been there I guess, I just never thought about blogging about it before 🙂
I have a background in Fine Arts, so when starting blogging about food I quickly noticed that working with the aesthetic aspects came pretty natural to me. Using colorful ingredients and spending a lot of effort on the styling and photography is very important to me, so when I launched Cashew Kitchen I simply decided to call it ”a foodie photography blog”. Although the sustainable aspects are still there: I only post vegetarian recipes and I mostly use seasonal, whole and organic ingredients.
No wonder you can great the most magical of images!
I’m curious about that education of your: what is Human Ecology? And how do you wish to use that education in the future?
Well, you could say it is environmental science from a social sciences’ perspective. In Human Ecology we study the relationship between social, ecological and economic factors and how those interact with for example issues of power, resource management, poverty, urban development, climate change, population growth and social dynamics. It’s everything from city planning and food production to eco philosophy or complex adaptive systems.
In my thesis I study possibilities and limitations for citizen participation and co-management in city planning to help build social resilience in society. When I decided on the topic I think I was a bit tired of food haha. It was in the aftermath of the Swedish election and the increased social unstability we see here in Sweden (and out in the world too) worried me. In the future I want to work with sustainable food in some way. It could be inspiring people to make sustainable food choices, which I kind of already do through my blog (I hope!) hehe. It could also be working for a food or agriculture company with sustainable development issues. The possibilities are endless, really! I just know my passion is food, happy people and a healthy planet 🙂
How would you describe your food philosophy?
I want it to be simple! My aim is to inspire as many people as I can to incorporate more vegetarian or vegan food into their diets and cook more from scratch using seasonal ingredients, and thereby bringing us one step closer to living environmentally friendly lifestyles. Therefore I don’t believe in using too many obscure and expensive ingredients, or create difficult or fancy recipes. My recipes often consist of just a few, simple ingredients and are usually quick to assemble. I want to show that it can be both wholesome, fun and easy to eat seasonal and vegetarian. Also fresh produce or a lovingly cooked meal can really make my heart melt! It’s everything I need to be happy. That simplicity and appreciation of food is something I want to share with others.
Couldn’t agree with you more.
How did you come up with the name Cashew Kitchen?
Um, I was just playing around with different names that sounded ”catchy” haha. I always have cashew nuts at home and love to use them in raw desserts, granola, smoothies etc. so it felt suitable with a name steaming from one of my favorite ingredients 🙂
How does your process from idea to finished recipe and blog post look like?
Sometimes a get an idea from surfing around the food blogosphere or pinterest that I write down on my little list. It can be anything really that triggers the idea to a recipe – a combination of colors, a long forgotten ingredient, a memory. But more often I find myself standing in front of an half empty fridge trying to think of something I can make out of the little I have. Honestly that’s where the best recipes come from! If I just happened to create something utterly delicious I try to photograph it right away if I have the time, but mostly I plan to cook/prepare the night before and then style & shoot the next day. Quite often I have tried the recipe a couple of times by then. Editing photos I do on my spare time in the evenings. I never plan what I’m gonna write about on the blog, I just write what pops up in my head that particular day.
I love your creativity!!
Which 5 ingredients will one find in your pantry?
Hehe my pantry is smacked with stuff… In the back you’ll probably find some rarely used superfood powders, but what I always need to have at home (besides cashews) are almonds, rolled oats, coconut milk, tahini and bananas. And a thousand more things. Gosh I’m so spoiled with having good food around.
Do you have an all time favorite recipe you keep coming back to? 🙂
I have different favorite recipes in different periods of my life. Right now the only thing I wanna have for breakfast is my Coconut & Vanilla Oatmeal. During weekdays I eat similar salads every day, at the moment with a millet base, random veggies and a honey & dijon mustard dressing I’ve made countless times!
Tell us something about the recipe you are sharing today! Why this particular recipe?
This recipe is a perfect example of how I roll 😉 It happened the day before pay day and contains literally everything I had left in my fridge that day. I can tell you my expectations for this smoothie wasn’t that high, but oh how surprised I was when I tasted it!
I love the creativity that comes from restrictions. You don’t really need to have a perfectly stocked pantry to make delicious food. I hate to throw away food and always save the little bits and pieces left to use for something else. Smoothies is a great way to use up that last squeeze in the yoghurt package or half a frozen banana from the freezer.
I make smoothies almost every day to drink in between meals, and I especially like to add some seeds or grains and something fat like coconut milk or yoghurt to make it more filling and long lasting.
Despite citruses typically are winter ingredients, to me this is a recipe flirting with spring 🙂 I even added birch straws, see! As if the weather gods heard my plea when photographing this recipe, the sun came out from the clouds just long enough for me to catch it.
For this recipe I used yoghurt, but you can easily make a vegan version using coconut milk + a little extra lemon juice.
Sunny Buckwheat Smoothie
2 tbsp raw buckwheat groats
water to cover
***soak for minimum 1 hour***
1 large orange or 2 small
1 small banana
1 inch piece of fresh ginger
1/2 cup natural yoghurt
2 small pitted dates or 1 medjool date
1/2 tsp turmeric powder
water until desired consistency
+ the soaked and rinsed buckwheat
Prepare by soaking the buckwheat in lukewarm water for minimum one hour. This can be done the night before or in the morning. You soak the groats to get rid of harmful enzymes and start a sprouting process for optimal digestion and nutritional content.
Rinse buckwheat thoroughly. Drain and set aside.
Peel orange and lemon with a knife. Try to get rid of as much of the white parts as possible (it’s bitter). Remove any seeds. Peel ginger and coarsely chop.
Put orange, a quarter of the lemon, banana, ginger, buckwheat, yoghurt, dates and turmeric powder in a high speed blender and mix until completely smooth. Add water if nessecary. If you have a not so strong mixer or an immersion blender you might wanna squeeze out the juice of the orange and lemon beforehand, grate the ginger and perhaps soak the dates if they’re dried.
Serve right away with seeds, berries, granola or simply with a (birch) straw!
Thank you so much Agnes for sharing this beautiful recipe with us here at Straightforward Nutrition! I sure know what I’ll have for breakfast next week 🙂
If you want to check out the Millet & Linseeds Porridge which I shared on Cashew-Kitchen click here
*All photographs on this post is by Cashew-Kitchen.
Holidays are over and it’s time to get back to normality… If you have kids I am guessing you are in the midst of preparing for the return to school. Even though it is years (many years in fact) since I went to school, this time of year always reminds me of just that. The sense of that first light chill in the air, the sweet smell of grain ready for harvest and just the beginning of a hint of red on the leaves. Then you know that change is in the air and that we are slowly moving towards darker times. Summer is drawing to a close… Both with a little sadness, yet with a light exciting anticipation of what may lay ahead.
I came back from my long awaited holidays earlier this week. And boy am I feeling the change in the air! When you live abroad, “going home” is almost a necessity. Kind of a given way to spend some of your hard earned time off. This is my 13th year abroad and every summer I return faithfully to my roots. Luckily I have a loving home to return to every year and since my beloved mother lives in one of the most beautiful places on earth it makes the endeavor an even sweeter one. About ten years ago she moved to the most southernly area of Sweden, Österlen. It is so close to the sea and one of those special places with special light.
This area of Sweden has been home to painters and artists for centuries. If you have ever visited, it is obvious why. You will find art galleries, vintage stores and artisan cafés dotted all over the place. This is not where I grew up though. My “real home” is smack bang in the middle of Skåne, with a slightly different landscape. Different but still beautiful. My dad and his family come from this particular countryside and my darling brother is set to carry on the tradition, having built his house here and having started his own family earlier this year.
This post is slightly different to my usual ones as I would like to share some pictures I took whilst I was home, in Sweden. I sincerely hope you won’t mind. If you have never visited this corner of the earth, hopefully a few images will inspire you to do so!
The little town of Kivik, located right on the coast is world famous for all things apple. You will find an almost unimaginable amount of rows up on rows of apple trees growing in the area. Imagine the beauty of Spring there! All those flowers…
Most of the coastline is scattered with small sandy beaches and the Baltic can be very warm with water temperatures reaching the mid 20s if the summer is a hot one. I manged just one dip while I was home but I doubt it was still mid 20s kinda warm. It didn’t really feel like it was! It truly is a summer paradise around here and judging from the amount of tourists still around, a lot of people seem to think so. The area is actually equally beautiful in the winter, but much much colder so hardly any visitors to be seen anywhere then. I’m sure the locals don’t mind the peace and quiet over the winter months, though. They must be worn out after the summer.
When I first moved overseas, there was a whole heap of foods and dishes I missed. Since then, my dietary habits have changed, a lot. Much for the better, I suppose. So now I miss cooking when I’m away instead. There are still a few foods which find their way back to Ireland every time though. Things like REAL traditional Swedish rye crispbread and “Kalles Kaviar”, a caviar in a tube. Might sound rather awful to some… But not if you are a true Swede 😉 Anyone with me? Have you tried it?
The recipe here is a delicious purple smoothie bowl made with blackcurrants foraged from my mother’s tiny little kitchen garden. I simply adore blackcurrants, so enjoyed the opportunity to pick them straight from the bush as oppose to a freezer bag for a change. Blackcurrants are a true super food which we, who live in the northerly latitudes can enjoy locally. It has as much vitamin C as goji berries so a perfect berry to store for the winter months to stave off any colds and flu bugs. When I was in my late teens and still lived in Sweden I had never even heard of a dairy free smoothie bowl, like this recipe. Fast forward ten years or so and they have become a weekly staple. How things change, hey?
Smoothie bowls are so handy when you are looking for something which resemble that bowl of yoghurt with cereal you used to eat before you had to clean up your act. When I finally realised that my body felt so much better without dairy and had to give up my beloved natural yoghurt, having my smoothie in a bowl at times has made me feel a little less deprived. Now I can top it with with crunchy seeds or homemade granola just like I used to when I was 12! The fact that this kind of breakfast bowl will give you less sugar and more nutrition than traditional ones, makes it even more worthwhile.
The idea of using coconut milk comes from a summer holiday spent in Barcelona a few years ago. ( I still went “home” though, just had to cut it a little shorter than normal, that year. ) If you have ever visited the amazing food market there with all the gorgeous fresh fruit smoothies, you’ll know what I’m on about… For a smoothie to be eaten out of a bowl, you need a slightly thicker consistency than normal so go easy on the liquid. Otherwise all your lovely toppings will sink like stones to the bottom. No hope of any pretty styling then 😉
Purple Smoothie Bowl
100 ml coconut milk – fresh or use a good quality full fat coconut milk with little or no additives, organic if possible
1/4 cup fresh or frozen blackcurrant
Rinse and drain the berries if using freshly picked ones. Place berries, coconut milk and banana in a blender and blend until smooth. Serve immediately in a bowl and top with your favourite muesli, granola or toasted seeds. Add more berries if you so wish.
I like the rather tart taste of the berries so for me the banana is enough to sweeten. You can of course add a little honey or maple syrup if you find it too tart. However I would recommend not to, if you wish to keep your sugar intake low.
If you wish to try another smoothie with coconut milk, check out this recipe which I made for this site a little while back. A seriously refreshing summer drink. If you can get hold of some water melon and strawberries, it’s worth trying. Promise.
Well, are you ready for autumn now? I don’t know if I can truly say I am. It will be here whether we want it or not though, so we might just embrace it… But until it is inevitable, I for one will savour what’s left of the summer and the lovely memories of the past few weeks spent with old friends and family. Grounding and reconnecting with my roots. How about you?
Are you part of the Green Smoothie Club? If smoothies are a very recent addition to your daily menu, making it a green one may still feel a little daunting. Or if having liquidized greens still seems a little ‘too out there’ for you, yet you are curious about trying out one – then this recipe is for you.
The Green Smoothie for Beginners is the first part in my upcoming smoothie series. I have a couple more refreshing raw drinks in the pipeline for you while the season is still primed for indulging in raw foods. Smoothies, particularly green ones is such a simple step to increase the amount of raw food in your daily diet, and your intake of vegetables over all.
I don’t own a fancy blender like a Nutri-bullet or a Vitamix (I wish I did though…). The basic blender I had, which had a good glass jug I broke by putting something too hot in it. Kitchen mishaps… So these days I’m back to using my trusted hand blender (actually I wore one out and had to replace it as I couldn’t do with out!) I’m not one for (too many) fancy kitchen gadgets but my hand blender is one gadget I certainly couldn’t live without. I’ve even taken it on holiday with me. How sad it that?
Ever since I broke my blender jug, green smoothies has been off my menu, as I believed my little hand blender would not be strong enough to blend the green leaves. The key to a really good green smoothie is to make sure that the leaves are really well chopped up. You simply won’t have that fabulous of an experience if you have to chomp through chunks of leaves. I mean, it’s called smoothie for a reason. Right? Anyhow, we have been getting some great fresh produce here lately which included both spinach and the utterly beautiful rainbow chard. So I though, let’s put the hand blender to the test and see if it is possible to make some kind of green smooth(ie) goodness with it.
Success! Here you are. My basic green smoothie recipe for beginners, using only a hand blender. No excuses now, not to try out these greenies.
Most of the smoothies I make includes two of my favourite ingredients, banana and avocado. Both of them add a lovely creaminess to any smoothie and the healthy fat from the avocado helps to counteract any possible blood sugar spike from the fruit. Having smoothies as oppose to juices means you will get all the fibre from the fresh produce too.
Green Smoothie For Beginners
1/2 an avocado
1 small banana or 1/2 of a big one, peeled & chopped
a fist of soft green mild-tasting leaves, like chard or spinach – washed
1 kiwi, peeled & roughly chopped
a squeeze of lime – optional
200ml of filtered water or plant milk of choice
Scoop out the flesh of the avocado and add together with the rest of the ingredients to your blender and blend until smooth. Pour your smoothie into a glass. Top with some Chia seeds, bee pollen or any other fancy super food you can think of. Or do what I do when not styling for a photo shoot – have it straight from the container…
Congrats! You are now well on your way to a healthier, more wholesome lifestyle. Don’t worry if your tastebuds protest a little at first. Practice makes perfect.
It looks like Spring has finally arrived. Yay! And I have a confession to make… I’ve just ordered my very first gardening book. Oh my, I wonder where this is all heading? Those green fingers seem to have skipped a generation and I doubt I’ll ever be an avid and as an accomplished gardener like my grand-mother, who at 94 is still out in the garden keeping it weed-free and flourishing. Perhaps it’s the fact that the sun has finally come out to play and the rise in temperature that has brought on the temptation of having a crack at growing (well at least trying) something edible? I’m not sure really.
The more you delve into eating REAL food, packaged as nature intended, the more it make sense to take care where that food comes from. So having a go at trying to grow at least a few of the vegetables you eat makes sense. Well worth a go anyway. Since I’ve always maintained that I would starve to death if I had to rely on my own home grown stuff, I’m grateful if I manage to grow enough for a meal or two. Time will tell.
Since the temperatures has finally risen into double figures, smoothies are back in! I eat them all the time, but even more so in the Spring and Summer months. Especially as a quick meal when I’m pressed for time. Or as a quick breakfast. Or sometimes as a recovery snack after a heavy work out or training session.
Then I usually add some extra protein to it. I have found it to be the breakfast which will keep me full the longest. If heading out for a couple of hours on the bike or a hike in the mountain, this is what I start off my day with. Everyone is different though, so test out a few different options to find out what works for you. Is it the old reliable bowl of porridge? A power smoothie? Or perhaps an egg based breakfast?
My smoothies almost always contain two base ingredients. Banana and avocado. The banana serves as a great natural sweetener and the avocado gives it a creamy texture. Avocados also offers amazing health benefits being a great source of monounsaturated fat, potassium, B-vitamin and fibre. In the previous fat phobic era, avocados would have been considering a no-no. However we now know that the type of fat in avocados are easily used as energy, can actually lower cholesterol and are also important for both good skin health and proper brain function. Healthy fats also keeps us full for longer.
I first started adding avocados to my smoothies a few years ago after reading a book about raw food for children. Before that it had never really occurred to me. This was obviously before the constant influence and inspiration of Instagram! Since then they are my constant smoothie companion. It makes so much sense to use them as apart from the lovely texture you get, they will also balance the naturally occurring sugar from the fruit, and make it a more slow release form of energy. Hence it will keep you full for longer.
Having smoothies are an excellent way of increasing your intake of raw food. Something a lot of people could do with. Including at least some raw food in your daily food intake will maximise your intake of live enzymes and nutrients in an unadulterated way. Raw food is literally alive and hence makes us feel more vibrant! An added bonus to making smoothies are you don’t need any fancy gadgets to make them either. A simple hand blender (immersion blender) will do the job perfectly. Simple to clean too.
This smoothie is super decadent and would also work as a healthy dessert. Or a fancy pants lunch, eaten outside while enjoying the beautiful Spring weather. Bound to lift the spirits every time! Naturally dairy, gluten and refined sugar free.
Peanut Butter & Raspberry Smoothie
1 cup fresh or frozen raspberries, thaw if using frozen
1/2 ripe avocado
1 medium sized banana, roughly chopped
1 tbsp raw cacao powder – raw will give you the highest nutritional value, but for flavour you can use a god quality cocoa powder instead
1 tbsp pure peanut butter
250 ml milk of choice
Bee pollen, fresh raspberries or cacao nibs to top – Optional
Place banana, avocado, peanut butter and cacao powder in the blender container. Add the milk of your choice. Blend everything until smooth and creamy. In a glass, mash your fresh raspberries then add your peanut butter smoothie mix on top. Garnish with a few raspberries, some cacao nibs or bee pollen. Eat outside in sunshine with a spoon. Enjoy feeding all your senses for immediate pleasure and satisfaction 🙂