Category Archives: Recipe

Oh the vegan applesauce cake. You are such a staple to vegans everywhere. Just a quick search of the words vegan applesauce and cake comes up with so many pinterest pins. I’ve read about people in Europe complain about us damned American bakers who keep putting applesauce in our baked goods, and I remember reading in How It All Vegan that applesauce is a great way to replace eggs.

I was a little surprised to see how American this cake is. Applesauce has been put into cakes in the United States back in Colonial New England. But it wasn’t until the depression era that it became a popular ingredient. Now you may be thinking- “I know there are apples in cakes in Europe,” but they are often chopped apples, or layered in the cake. Folding in smashed up apples into a batter is pretty American. There is even a national applesauce cake day in the United States on June 6th. Side note today is national vodka and national taco day. That just seems like such a mistake waiting to happen.

So what about THIS recipe? Well, according to American Cakes, this cake was popular for many reasons. First there was World War I, then the depression, then World War II. Ouch. This particular recipe uses applesauce both as a fat replacement and an egg replacement. It felt like this cake could pop up on some super healthy “clean” food blog, but it is just really economical.

Oddly I have not used applesauce that often in baking. I guess mostly because I don’t really like eating applesauce. Sure I loved it as a kid, but not so much as an adult. Luckily I baked this cake twice so I used up most of the jar. The first time making it I thought it was too sweet. But after a day the sweetness mellows out. I baked it a second time with less sugar, and oil instead of margarine. I posted the recipe with the original amount of sugar but you can easily drop it to 3/4 cup of sugar if you like things not very sweet.

I took the second cake to my Grandmother’s who loved the cake. She also couldn’t get over the fact that you could bake without butter or eggs. I never fully understood why people say this, but I guess I always baked enough to know that not all recipes use butter or eggs. Then my Mother started to confuse my Grandma about how you can use shortening or lard in a recipe. Now she will make me a cake out of lard thinking it is vegan. But she asked for this recipe, and I will happily share. It right up her ally- insanely easy to make.

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Welcome to Vegan MOFO 2017! Yey! This year I’ve got this! lol nope, I don’t. I am crazy to think I can balance a baby and a blog post each day. But I love Vegan MOFO, so whatever. I’m going to try and make it work.

This year I decided to try and do a theme. Way back in March I wanted to try and bake cakes from my cookbook American Cakes. I thought I would do a cake a month or so… and I got only one done. In my defense I tried several different cakes, but haven’t found the perfect veganized version. Since it has taken me so long, I decided to make it be my theme for Vegan MOFO- Historical Vegnaized American Cakes! If you want to read more about my mission, check out the original post.

KIND-OF working with the weekly themes, this week is Changing Vegan Perceptions. So I thought I would pick recipes that are vegan to begin with or near vegan. Yes, vegan baking is historical. Who knew? There are actually quite a few recipes that needed little to no modifications in the book- enter the Wacky Cake.

There are lots of stories surrounding this cake. Some people say it came about from the depression since butter and eggs were so readily available. But it seems more likely it would of been made during World War II because of rations. But author Anne Byrn focuses on the popularity of this cake as an “emergency dessert.” 

This concept cracks me up, but is a very real social requirement of the 50s. You must be prepared to feed a guest at any moment! My boss talks about how guests would show up, and there was routine that the dinner portion would shave down just a little for everyone to make up for the extra table setting. Then his Mom would cook up some potatoes to make up for plate space. Since this recipe didn’t have any perishable items, it made it easy to whip up. Heck I made the whole cake and topping in one nap time (aka less than an hour)

The original recipe is suppose to be made in just the cake pan. You sift the flour, create little holes in the flour, and fill them with the liquids. Mix all together and bake. I found this to be a pain in the butt, and it didn’t mix all the way. So I just mixed it all together in my kitchen-aid mixer and got much better results.

At first I felt a little odd making this cake without making any modifications, but after a quick search- I found that this cake is ALL OVER THE PLACE. Heck, even when reading the recipe I thought “this looks like the recipe my Mother in Law made..” Yup- it was. She used the recipe from Mayim Bialik’s cookbook, she even makes it on Rachael Ray. So I felt a lot less weird about posting this recipe. I did try and keep the caramel topping in the book. I personally love it. I even tried to make it a little more “shelf stable” by using coconut oil instead of margarine. But you can use whatever frosting you want- or just some powder sugar.

And if you are wondering why it took me so long to post a recipe that I didn’t really alter? Well, it is because I kept not getting very good photos. First time making it, I didn’t bother with photos, for whatever the reason. Then the second time I made it for a party and someone cut tiny little squares and they just weren’t very photogenic. Then I made it again, which annoyed my husband (this isn’t his favorite cake) and I kind-of over cooked the caramel. *sigh* but I HAD to get the photos this time. So there you have it. Three cakes in total. Yikes.

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I had already posted a recipe for a pre-made smoothie mix, but I was thinking lately about how expensive protein powders are. I had some on mornings when my husband was able to make my shake before me. It was easy to take a nice mix like Vega and blend it up quickly, but the price tag was too much and I wanted to try to make a protein powder that could just be blended on it’s own without too many other ingredients.

I had a brilliant idea of using freeze dried fruit to add flavor to chalky protein powders and I have to say it works pretty well! I remember the days when you could only get the stuff like freeze dried iced cream from the Smithsonian Air and Space Museum, but now all sorts of freeze dried things are popular snacks. I got mine from Trader Joe’s for a pretty reasonable price and it is easy to just dump the bag in the food processor to make the mix.

Oh… but wait…. take out that silica gel packet first!

I didn’t and my god did I cry. Sure I am a little sleep deprived, but I was pretty pissed. I used two packages of freeze dried strawberries, two cups of protein powder, and made a smoothie. And it tasted awesome. So I started to pour the powder in a container and noticed a shredded up packet. I had to throw out my smoothie, and all the powder mix. AWFUL!

Well, it gave me motivation to test out a few things a little more. I tried the freeze dried blueberries, which were so-so. The freeze dried mangos were awesome! I tried mixing with just water, just plant milk,  or plant milk and ice. I have to say the homemade mix does pretty well with just milk, though I still suggest at least blending with a banana or avocado with ice to make it creamier. 

One thing to keep in mind is that since I am not using flavoring agents like most smoothie mixes would use, you need more mix per smoothie. It might feel a little weird at first getting a measuring cup to make a smoothie, but it won’t taste too thick.

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If you read my earlier post, you know I am baking my way through the American Cake cookbook. If I can make a good vegan version, I’ll post it on the blog. If I fail, well, I will still talk about the history and how badly I failed. XD But I have good news- this cake was successful!

First lets talk about the history of this cake. Before getting the American Cake book I never knew how American molasses is. Sure it is used in European recipes, but it is used more often in the American colonies since it was so cheap. White sugar was reserved for the upper classes and special occasions. So most Americans bought molasses to sweeten their baked goods.

But there is another aspect of Americaness to molasses. Many Quaker residences boycotted sugar. The sugar industry relied on slave labor, and conditions were considerably worse than slaves in the thirteen colonies. Most slaves were literally worked to death (while in the United States we cruelly let our slaves live long enough to have children and enslave them.) This sugar boycott makes me think about how vegans boycott animal products, and sometimes products that have unethical standards, like chocolate and palm oil. I love learning about historical activism!

In that spirit I TRIED to make the cake palm oil free, but the a lot of the flavor depended on butter. So if you want to be like the colonial quakers, you can try out some palm oil free margarine (which in the states mean Miyoko’s Cultured Butter.) If anyone tries using their own homemade vegan butter, please tell me how the recipe turned out!

Now as usually I can never just make a recipe. No, I had to make this recipes “healthier.” How? Simply using blackstrap molasses instead of regular molasses. You may have heard that blackstrap molasses is much more pungent and it has more vitamins in it. In fact, there is a good amount of calcium in blackstrap. How does this happen? Pretty much molasses is the by product of refined sugar after being boiled a second time. Blackstrap molasses is the result from the third boiling. That means less sugar, and more nutritional goodies.

Although I wouldn’t say this is the most healthy snack, it definitely is helping you out nutritionally. One slice (an eighth of a cake) has almost half of calcium in your daily requirements and almost all of the copper you need! If you want to make it even MORE healthful you could use part whole wheat flour or sub with whole wheat pastry flour or spelt flour. I used all purpose unbleached flour.

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Yes, it is possible! I do have blog posts that aren’t about babies! Well, this recipe came about because my husband needed a little extra help while getting ready for work in the morning. But I am usually feeding a baby or asleep in bed anymore. So being able to help out is a little hard. I’ve been hoarding protein mixes for myself to make the smoothie process faster with a baby. Just add milk, DHA, banana, ice, and scoop of powder. I wanted to save it for myself, plus my husband probably would want something more calorically dense. So I did the math and figured out how to take everything in his normal morning shake and put it in one mix.

I figured this would be a great thing to share, even if it is pretty basic. Since I had a baby strapped onto me, I just used my iPhone for the photos. Things are getting a little better. He is starting to prefer being in the swing by himself over being strapped to me, which I am okay with.

A quick note- the recipe makes about 5 smoothies, which is just enough for the work week. The photos show me making a double recipe… sort of. For the photos I had leave out some of the oats. Doubling the recipe BARELY fits in a mason jar. So just keep that in mind. The recipe also includes ways to customize the mix.

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Yes, I have gotten quite bad at keeping up with Vegan MOFO, and this will be the last prompt that I will make a post for. I technically will be posting a review of How It All Vegan, which was suppose to be my favorite vegan cookbook. But this post was for the prompt “What was your first vegan meal?” Truthfully I probably had some vegan meals before I went “vegan.” I had spaghetti and tomato sauce plenty of times. But, when I first started my vegan journey in college, I remember making many meals from How It All Vegan and The Garden of Vegan.

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So this dish is from The Garden of Vegan, and it has been altered a lot over the years. My culinary skills have gotten better, and my pantry has gotten larger. But this use to be my impress a person type of dish. Back in the day I use to live on 16th and Webster in Philadelphia. It is funny seeing how much it has changed, at the time we had a rowhome that had no neighboring buildings. It looks like there are now buildings sitting next to it. I was about a mile away from my classes, and even further from a lot of the grocery stores. I needed a bike pretty badly.

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My roommate’s boyfriend was really into biking culture, and had a spare bike to give her. She had no intent of actually biking around, and the bike was much too tall for her. So like any college student, I chimed in if he was interested in giving me the bike…. for free. We struck a deal, he would give me the bike if I made him a vegan dish. He really couldn’t think of anything that didn’t have meat, cheese, or eggs in it. Naturally he loved the meal.

I still have my bike, though it is reaching the end of it’s usefulness. I hate biking in the suburbs because no one treats you properly on the roads. Plus we have a storage issue with the bikes, and I need to fix the wheel, which I am putting off. 

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As mentioned before, there has been lots of alterations with this dish. For starters, the pie cuts best when it has time to sit. In fact, these photos were taken the next day when the pie was really cold. You can also play around with all the veggies you pick for the inside, use whatever you have kicking around in your fridge and adjust cooking times. 

I also have altered the pie crust quite a lot. I remember taking the dough and just squishing it around to fill in any holes in the past. But as I make more pie crusts for desserts, I’ve learned a few tricks. Mostly upping the fat and adding some besan instead of all flour. Sadly, I didn’t chill the dough long enough and didn’t flour the surface enough, so the pie crust is a little… funky looking.

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One of my family’s traditions makes my husband livid. I mentioned how I don’t like most holiday foods (just give me the booze plz!) but I love my family’s tradition of Mexican Christmas Eve. In my husband’s defense, our tradition is pretty weak. It started because my Aunt brought a piñata to Christmas Eve since she was in Mexico. Clearly if you are going to have a piñata you are going to serve Mexican food- or whatever American’s think is Mexican food. We were kids, so the tradition went for awhile, and as we got older we all decided we rather eat tacos over… whatever people eat the day before Christmas.

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One of our family staples is chalupa. Now I can safely point out- this is not authentic at all. Not even in the “it’s made with pork so a vegan version isn’t authentic” way. No apparently when my Mother and Father lived in Phoenix Arizona, she was given this recipe. It was slow roasted pork recipe with beans that she served over chips with lots of toppings. Turns out, REAL chalupa refers to the shell, not the pork like I always believed. I can say I was pretty sure that the originals weren’t being served on doritos, like we did.

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I have NO idea how wide spread this dish is. I assume it is largely known in the Southwest, and after some Googling, I do get some recipes that looks like the kind I grew up with. And hey I found one that even serves it over some fritos. Now that sounds American. The funny thing is that I grew up with almost EVERYTHING being made from scratch. Occasionally my Dad would make powdered boxed falafels, and we would use the boxes of couscous with the packets of seasoning, but we never had frozen tater tots, weird casseroles (okay maybe just tuna), not even green bean casserole. So it is a little bit of surprise that we have this family signature dish that revolves around doritos. Yes you heard me.

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The highlight of the dish is really just you get to eat doritos for dinner. As many people can guess- doritos aren’t really vegan. Almost all varieties have whey powder in them, except for Spicy Sweet Chili. Wanna know something funny? My Dad tends to turn his nose at all the food I make, but he LOVES the spicy sweet chili flavored doritos. I haven’t told him yet that they are vegan. But we have more options, and some that are more healthful. 

Late July has some great options out there. They have three vegan flavors- Bacon Habanero, Jalapeño Lime, and Sriracha Fresca (the photos are of the Jalapeño Lime BTW.) I think I remember reading that Beanfields have ALL vegan flavors. Please feel free to correct me if I am wrong. But they have nacho if that is what you are looking for. You could easily just use regular old chips and there are other brands out there that make flavored chips that are vegan.

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Aside from junk food, the other reason why this is such a staple in my family is that it makes so much. You can make a huge pot and it feeds an army. Even my vegan version makes a whole bunch. And they are a lot like tacos, everyone can top them in a way they like. Which pretty much means you want to serve this dish with other typical taco toppings. I am talking about salsa, chopped tomatoes, onions, bell peppers, daiya cheese, vegan sour cream, lettuce, and avocado. 

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There are a few methods to the madness. You can either pile your chips all on the bottom, and top it off with everything. But sometimes you get chips that are too soggy. Yuck. But I do like SOME soaking of the chips, like maybe a corner. So I like to put mine to the side, then a bed of lettuce. Pile the toppings on the lettuce, and usually the juices move over to the chips.

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You also need to decide on if you should put the toppings on the top or bottom. The bottom makes everything mix up together really well, but you get to pick a choose a little more if you put everything on top. I do recommend, if anything, to put your vegan cheese on the bottom so you get it all melty and yummy. Nothing is worse than cold daiya. Well, maybe cold cow’s cheese. 

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Sadly it is has been forever since I’ve celebrated it. See, Jon’s side of the family usually spends Christmas Eve with each other. But I’ve told Jon that if we ever host the get together, I am making all food south of the border. He knows the threat is real since I am armed with Viva Vegan. I’m going to throw everyone off who brings over some hummus and salad to contribute to dinner. “Oh, so we are having empanadas? Do cheesy potatoes go with that?” Answer- no, and that’s the point.

I hope everyone enjoyed this weird family tradition. I can’t really trace the cultural background for the dish, and there is no real logic to having a “Mexican” Christmas Eve.

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I have something to confess- I hate holidays. I mean I LOVE Halloween, but I am not fond of the food traditions for American holidays. Unless I am making my own spread, I am not a fan of Thanksgiving. It usually involves me asking my husband what he wants, and then making it. My family on the other hand- seems to love it. But if you left it to me, I would rather be eating Chinese take out. I am pretty sure last year we had no Christmas dinner planned with family members and I told Jon all I wanted to Chinese take out. He thought I was kidding. I WAS NOT. We got home from his parents, and I sulked that it was too late to get general tso tofu, and he just stared at me in disbelief. He offered to get Chinese the next day, and it is never the same.

So my happy vegan memory was when I was able to get that Chinese take out. I can’t remember the exact year, but at some point in high school, I remember spending the 4th of July with my Mother. It was pretty un-American. We ordered Chinese food, watched Crouching Tiger Hidden Dragon, then watched the fireworks from our front yard (barely.) *sigh* Those days are over. Especially my favorite thing about the 4th of July, the fireworks display in Red Bank has been stopped, which is shame.

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I don’t know what I got that night, but there is a good chance it was spring rolls, various apps, and possibly moo shu. I don’t know when I first discovered this dish, but it is one of my take out favorites. For starters you get SO much of it. It is pretty much a veggie stir fry that you serve in little pancakes with hoisin sauce. Traditionally you use pork, but any Chinese take out place will make it vegan, or any meat of choice. 

I rarely get it anymore, mostly because I might get Chinese take out once or twice a year. But making it at home is super easy. In fact, it is much faster when you use a food processor to shred all the veggies. Make prep easy, and the clean up mostly just a food processor, wok, and cutting board. To make the recipe easier I used pre-baked tofu from a local tofu factory. But you can make your own 5-spice baked tofu.

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Most everything is cheap and easily accessible in an American super market. But there are two ingredients that might be hard. The American version of this dish is served with a thin Chinese pancake called a spring pancake. I’ve read reviews saying you can find these in the refridgerator section of Asian food markets. You can use a flour tortilla that you would use for a taco (that’s what I did) or you can serve it next to rice, which is the traditional Chinese way of serving the dish.

I used small oyster mushrooms for this dish, but you can use any type of mushrooms you like. I would try and stick to something like button mushrooms, shiitake, or baby bellas. Thinly slice the mushrooms so they are small and fit well in the wraps.

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You might not be able to guess this- but I really like metal genre. Alexa and I have talked about music before (making best of lists for 2014, talking about our fav artists, or the concerts we’ve been to) and you would think we were all about mello music and pop-electronica. And you would be right. But I am still a sucker for some metal. In high school you would more likely be listening to Visual Kei bands and nerdy metal bands. If you are sitting here thinking what is nerd metal? And visual what?! Well come along friends and let me give you a small history.

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First off Visual Kei is a Japanese genre, that has less to do what the music sounds like and more about what the bands look like. The genre kind-of popped up in the 80s and was heavily influenced by 80s hair metal. The early music was influenced by glam rock, heavy metal, and punk music. I always thought the music was more pleasant than some of the “goth” bands in the states, leading to some of my favorites like Due Le Quartz, Vidoll, Dir en grey, MUCC, cali≠gari, and deadman. Hell, I have even been lucky enough to see some visual kei groups when they’ve toured the USA. I’ve seen +DéspairsRay+, MUCC, and L’arc~en~ciel (who were one of the early Visual Kei bands, who became more mainstream pop.) But like most genres they evolve and it became harder and harder to find groups that sounded different from one another. Then the genre branched off to Oshare Kei which sounded too much like the pop-punk movement in the states. I think I largely loved how feminine the genre was. I find lots of Americans/Westerns have the hardest time accepting the feminine aspects of the genre as men wear lots of make up, have tiny figures, and sometimes even wear dresses.

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Now what am I talking about with nerdy metal? Ever heard of the genre math rock? According to wikipedia it’s “Math rock is characterized by complex, atypical rhythmic structures (including irregular stopping and starting), counterpoint, odd time signatures, angular melodies, and extended, often dissonant, chords.” (If you want to check out Math Rock try listening to toe, Maps and Atlases, Zazen Boys, Q and Not U, and Acidman) Well, to me nerdy metal isn’t a real genre, just one that I use. But it is similar to math rock- it is characterized by the complexity of the music. Mostly it is for all the prog-alternative metal groups that were less goth and more about 20 minute guitar solos. I mean, just look at all these subgenres of metal on wikipedia. I can’t even begin! I mean give me Sonata Arctica, DragonForce, and Dream Theater any day.

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So what am I getting at? Well, when I saw the prompt of make the most Goth meal ever, it just made me think of my days in college and going to see Gwar. They have been listed at the third nerdiest metal groups, and you probably know them from the Beavis and Butthead video game where you go around town trying to get to the Gwar concert. I just remember freshman year, sitting around and news came out that Gwar was playing that night. My friend Kelli was super pumped but it was all sold out. So the next year we went, and it was awesome.

Truthfully, I am not a huge fan of Gwar’s music. I could take it or leave it, except some random songs here and there. But given the chance to see full grown men paint abs on their beer bellies, chop the head off of political figures and other crude jokes. What you should expect from a Gwar concert is a lot of multicolor liquids flying at you and mosh pits. I think people are usually surprised that I love going to Gwar concerts since I like dressing girly, but there is such stage performance that I can never say no. I’ve been to three concerts, every year in college since that missed Freshman year concert.

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One of the most notable concerts was when they paired Gwar with Cradle of Filth. I’ve dabbled with Cradle of Filth, and most people probably know them from the IT Crowd. I think “It sounds horrible but it’s actually quite beautiful” is a great way to describe them. It was an interesting mix of crowds. Gwar is a little more gritty and older crowd, while Cradle of Filth had younger goth kids wearing pleather. It was pretty easy to tell who came for which bands. Gwar goers wore white t-shirts, Cradle of Filthers wore black.

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Perhaps I am extra nostagic of my Gwar concert going days since I always went with my rad friends- Kelli and John. The two are now happily married and are expecting a cute little dude. Do you think they make Gwar onesies?

Okay so let’s talk about my most metal dark dish. Well, I love chinese fermented black beans. Douchi is pretty much the first fermented soy beans, and you’ve probably eaten it before with Chinese take out with any of their “black bean” dishes. I’ve written in detail about douchi, which can be called many different things depending on the country. I’ve made a recipe for Jajangmyeon, which is a Korean dish. I mean it is pretty dark, but I wanted to do something a little different for vegan mofo.

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So I’ve tried to make a stir-fry with these black bean paste, with some yummy results. I sautéed some vegan abalone, eggplant, and broccoli. Don’t worry guys, you can hardly see the broccoli in all that dark sauce. And I paired it all off with some black rice, which is so black it makes the rest of the dish look brown.

Funny thing is that after writing this post, I kind-of remembered why I’ve moved away from heavier music. One is that they can be misogynist, or super dude heavy (mean, there are lots of not so subtle phallic displays at a Gwar concert) but mostly it is because my husband HATES hard music. I was listening to Due Le Quartz while making dinner, and midway through he just asks “what the fuck are you listening to?!” Well, I left some videos below with some viewer warning when needed if you want to listen to some music of some the bands listed above.

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Okay, I know this is a stretch for the prompt. It is suppose to be something grey, which is actually pretty hard to make. I guess I could make biscuits and gravy, but that’s a regional meal that have never looked appetizing to me. But the prompt made me think right away when I worked at Animo. The owner Joe, would get there pretty early, around 5 or 6, with a 30 minute drive. So he usually asked one of the workers to make his morning smoothie.

Well, since he owned the shop, he went NUTS on the add ons. One day we figured out the price of his smoothie, and I think ended up being something like $16 smoothie. So what was in it? I remember it being something like a cup of unsweetened almond milk, a scoop of spiru-tein, spirulina, an acai puree packet, a banana, fresh strawberries, and sprouted flax seed. I kid you not when I say the drink was cement grey. But as you can see- there are lots of expensive ingredients!

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My drink is still pretty intense, but not as pricey. I have pumped it with lots of awesome foods that are perfect for any pregnant lady. For starters I have a soy milk base that is high in protein, but is fortified in lots of goodies. I am getting most of my calcium from the milk, and sure it is fortified, but cow’s milk sold for humans has been fortified with vitamins and minerals as well (particularly skim milk). I have also found that soy milks are now often fortified with B12, which is a nice add on. And if anyone is wondering why calcium is such a big deal, it is pretty much the only thing that a baby “leeches” from the body. A good diet while pregnant is always strongly encouraged because what you eat makes a different of what the baby eats. If you don’t eat much vitamin K, the baby isn’t going to take if from your body. For some reason calcium is different. Technically pregnant women don’t require more calcium, but if you aren’t hitting your daily requirements, you might want to start focusing on your intake.

Then we have the more “supplemented” foods that I add in- spirulina and DHA omega-3s. Many studies show that DHA helps with brain development with children, and that is partly why you have so many people saying to eat fish while pregnant. But vegans can cut out the middle man and just jump to the direct source of DHA- algae! I toss in 10 drops of Deva’s DHA liquid vitamins. To be perfectly clear, we as humans make our own DHA. Some people speculate that it is possible that humans can’t produce enough DHA during certain times, like if you are sick or pregnant. So I take the better safe than sorry approach. You can easily leave out this ingredient.

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If you have read my spirulina page, you will know that algae is really high in iron. This is perfect for a pregnant lady who needs a whopping 27mg of iron! To put that into perspective, most women who haven’t gone through menopause need 18mg, and most everyone else needs only about 10mg or less. So it is helpful to pack a big punch in one food source. One teaspoon of spirulina powder gives 7mg of iron!

Where else am I getting the iron? Well, chocolate! Yes, chocolate has lots of iron in it, but it often isn’t talked about because we normally make desserts with chocolates. This smoothie doesn’t have much added sugar or fats, so it is a healthy way to eat lots of cocoa. I like to use a mix of cocoa- one tablespoon of normal cocoa powder, and 2 tablespoons of special dark chocolate. The special dark helps keep a “chocolate” color next to the greens, but it usually has higher levels of iron than regular cocoa. So that adds 4mg of iron. What’s next? Greens! I switch the greens I add to my smoothie according to what looks good at the store. Sometimes chard, sometimes collards, sometimes kale. Whatever really. That will usually add about 1-3mg of iron.

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Now this shake isn’t the only way to add lots of iron to your diet. The Full Helping has a great page devoted to the specifics of iron intake, and great combos to build up your iron intake. I strongly recommend checking that out if this is something that concerns you. Keep in mind that many pregnant women, vegan or not have problem with low iron levels. Between my two blood work tests, I have never been told I test for low iron levels. I think I have this shake to thank.

So what’s the nutrition? Well, funny thing is that keep forgetting that I am pregnant, so I added some nutritional facts on the blog earlier for Vegan MOFO, and the percentages are wrong since they are calibrated for my pregnancy needs. Oops. But I will keep that since I am promoting this drink as one perfect for pregnancy! Quick macros- 47 grams of carbs (14 grams fiber, half of the daily requirements), 10 grams fat (100% omega-3, not including the DHA supplements), and 17 grams of protein (almost 30 grams if you add two tablespoons protein powder). I left the screen capped specs below, and take note that the percentages are for a 9 month pregnant lady, so if you are an average woman, you are probably getting most of your iron from this shake (the suggested for women ages 18-40 is only 18mg, everyone else needs about 8-10mg)

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