Drink - Green Smoothies

A decade or so ago, I got into green smoothies in a big way.  I felt great.  And then, I slowly stopped.  I'd still would have a smoothie now and then but I didn't get back to having them daily.  When I became a serious vegan, I still did not go back to smoothies.  I preferred whole foods.  But lately, I have been craving smoothies again.  Maybe I'll start having them a few times a week or maybe I'll incorporate them into my daily routine.  I'm not sure really, but I dug out my tips and tricks and am putting them here for easy reference.

A green smoothie is basically a delicious and healthy fruit smoothie with a handful of greens thrown in.  You don't taste the greens (unless you use a strong one, like arugula).  The fruit is the dominant flavor.

THE BLENDER

Green smoothies are simple to make.  You whip them up in a blender. Most any blender will work. I used a cheaper blender for several months. That will do, so don't let the appliance stop you from trying this out.  The pricey blenders (Vitamix and Blendtec) are the very best. When you get truly serious about smoothies, you may want to splurge on one of these.  I have the Blendtec.  My sister has the Vitamix.  Both are equally good.

LIQUID

I start with around 20 to 24 oz of water or an ice and water combo.  If I'm adding juiced citrus, I use less.  If I want it really cold and milk-shakey, I use less water.  Using a nut milk in place of some or all of the water, gives the smoothie a bit of extra creaminess.

GREENS

Next I add a handful of greens.  My most popular greens for smoothies are spinach, kale, and swiss chard.  Those have a really subtle flavor, but other greens and herbs are worth experimenting with.  Sometimes I add bits of parsley or mint.  Those flavors are stronger, but pleasant.  I made an arugula smoothie once that had to be dumped out.  Arugula is very strong.   After doing the smoothies for a while you'll find you start wanting a great quantity of greens and more diversity.  If you are just starting out or wanting to get your family on board, use less.

FRUIT

Fruit flavors should dominate.  Finding great combinations is an art.  Organic and fresh is great.  Frozen is fine.  You can even use canned fruits in a pinch.  Having at least some of the fruit frozen will both chill and thicken your smoothie.  If you have no frozen fruit, you can throw in a few cubes of ice.  

• berries - strawberries, blueberries, cranberries, raspberries, cherries...
• citrus - grapefruit, oranges, tangerines...
• more - mango, pineapple, peaches, nectarines, melons, avocado, pears
• extra sweetness - bananas, apples, medjool dates

Tip:  Freeze your bananas!!!  Peel them, break them into chunks, and then freeze them flat on a cookie sheet. When solid, transfer them to a ziptop freezer bag.

The color of the smoothie will vary according to what you add. If you use yellow or light colored fruits, your smoothie will be a beautiful shade of green.  At first the green might seem unappealing but soon you will find that the green is very appealing.  I don't know why this happens but it does.   If you use red or blue fruits (like berries), the color will be sort of a purple color.  I've heard a few smoothie experts swear that kids are more apt to go for the purple colors.  I have had some combinations that turned a muddy boyish purple and even though they tasted great, the color wasn't pleasant. I prefer the color of the greens.  Once you are hooked on smoothies, you won't care that much.

FILLING ADDITIONS

There are other healthful things that can be added that will help your smoothie more filling.  

Seeds - chia, hemp, and ground flax

Nuts or Nut butters - peanut, almond, cashew, tahini

Non-Dairy Milks - almond, flax, coconut water, soy 

Oats 

Dates 

Lentils - precooked and cooled

Slken Tofu

Avocado

 

MISC

Ginger, and turmeric are also popular additions.  

Next I blend.  Start at a slow speed and gradually ramp it up.  Halfway through the blending process.  There are still bits of green and chunks of fruit.  By the end, you should see no bits and pieces.  This is where you notice the difference between a good blender and a great one.  With a good blender, it takes longer to get this consistency.  For the money difference, you may not care! 

I end up with two quarts.   I drink about half at a time and put the rest in the fridge for later.  Drinking immediately is best, but you can make these ahead.  Sometimes I make a batch in the evening for the next morning if I have someplace to go.  One smoothie guru says to drink them within 24 hours and I agree.  After it sits awhile, it can separate - watery at the bottom and foamy at the top.  Just shake it up and it's fine.

Finally, clean up your mess.  The blender should be cleaned immediately.  Just put a bunch of water in and 1 tiny drop of detergent.  Blend.  Rinse well.  I can make a batch within 10 minutes and that includes the time getting everything out and cleaning up.

Don't use the same ingredients every time.   You want to get a wide variety of nutrients! 

Fruits are easy to change.  I keep lots of different fruits in the freezer and change with my mood. Opened fruits can be double bagged - sealable fruit bag inside of a freezer baggie - to avoid that freezer taste.  If you have a vacuum sealer, that's even better.

Citrus is at it's best here in the winter.  They are great in smoothies.  

Also, even if you have stomach issues and don't do well with greens, you WILL more than likely be able to tolerate them in smoothies.  

You can prep ahead if you want to make the process even easier.  Check this post - 3 Ways You Can Meal Prep Smoothies

And finally, you can also make your smoothie a little thicker (less liquid) and turn it into a smoothie bowl. These are even better with added toppings like nuts, granola, fruit.

10 Ways to Make Your Smoothie More Filling

Drink - Brewed Cacao (Giving Up Coffee)

You can order from the Crio Bru site or Amazon.

Ordering from the Crio Bru site was less expensive and still allowed payment thru Amazon.

This isn't a recipe.  

I have a love hate relationship with coffee.  I like the boost of energy.  I like starting the day with something warm and cozy.  I don't like that even one cup in the morning messes up my sleep at night.  I don't like that it's a bit rough on my stomach.  

Solution - Brewed Cacao.  I came across an article recently about the benefits of this drink. I no longer have a link to that article.   I remembered a scene from the movie, Medicine Man, that highlighted a natural energy boost with fresh cacao.  

I hoped the brewed cacao would be a healthy alternative to coffee and hot chocolate, which is also not my friend.  I have recently enjoyed a few cups of hot chocolate - just one a day for a few days.   It was yummy, but I know it's unhealthy, and I had a few unpleasant reactions to it. The most upsetting reaction was a crazy rosacea breakout.  Before I figured out that the breakout was being caused by the hot chocolate, I ordered some Crio Bru cacao beans.  It took a week or so to arrive and by the time it did, I had figured out the chocolate reaction so I was a little hesitant to try the cacao beans.  When I did, I was very relieved to see that it did not cause any of the reactions the junk food hot chocolate did.  

The brewed cacao beans have a subtle chocolate flavor.  You prepare it the same way as coffee. The energy boost is not fast and jolting like coffee.  It's more subtle and longer lasting.  Best of all it's healthy.

Superfood Packed with Nutrients - Cacao is packed with nutrients like antioxidants to boost your immune system and magnesium to support bone, brain, and heart health. Additionally, while low in carbs and calories, cacao also acts as a natural appetite suppressant. Best of all, cacao is loaded with natural mood enhancers that can help you feel great, increase focus, reduce stress, and sleep better. 

Honest Energy - Brewed cacao is 99.9% caffeine free but contains theobromine, a naturally occurring stimulant found in cacao that can be longer lasting, milder, and more pleasant than caffeine. 

Here are some articles that explain it more in detail - 

Cacao and Coffee - the Differences and Similarities of Chocolate and Coffee

Crio Bru: Roasted Cocoa Is Coffee Alternative

Note about brewing:

Cacao brews slower than coffee and it can cause the water to overflow in your coffee machine. Paper filters are NOT suggested as they get clogged easily with cacao. The paper in combination with the texture of the crushed beans doesn't let water through and would probably overflow.   A permanent gold-tone or mesh filter is recommended because it is more porous and allows for slower brewing.

French Press Method

1. Add ½ cup of Crio Bru to 32oz or 34oz French Press.
2. Pour boiling water into french press and stir.
3. Allow Crio to steep for 10 minutes, stir occasionally.
4. 1-2 minutes before depressing plunger, stir one last time.
5. Depress plunger.
6. Pour and enjoy!

You can also brew it in regular coffee makers, Kurigs (using refillable cups), and even in an Instant Pot.

Drink - Coffee Creamer

Recipe Inspiration Sources: 

Pastry Chef Online

Raw Sunshine

Detoxinista

FAT - I tried skipping the oil or nuts but then it was too watery and had no richness.  A bit of fat is necessary.  

SALT - Salt actually helps reduce bitterness in coffee, so don't skip that.

SWEETENERS - For me, I needed to make it really sweet, so sweet that it's not good to drink it straight.  When added to coffee it tastes nice.  

HOW DOES THIS COMPARE TO STORE BRANDS?  I love it, but honestly, I'm not sure I'd serve this to someone who is not vegan and into health foods.  I love that it has mostly healthy ingredients and is not a chemical concoction.  I love the rich flavorful flavor.  But I am not mainstream America.

Blend 1 cup of dry ingredients til powdery. Use a combination of any of the following.  I generally prefer mostly rolled oats.

• rolled or steel cut oats - could use shredded coconut with this
• scoop of hemp hearts
• finely shredded coconut (adds fat)
• cashews (adds fat)

Add 2 cups water.  If not in a big hurry, let it soak for 10 minutes before blending.  Blend,  then strain through a mesh strainer.  

Some recommend blending real well - like 3 minutes.  Others, like Detoxinista, say it will get slimy if you blend over 30 seconds.  I probably blended for a minute or so.  If I were making oat milk for drinking, maybe I'd notice a slimy texture, but for a coffee creamer, it just seems creamy.  

• 2 cups water 

Add Flavors and blend again.  This can be adjusted depending on how sweet you like your coffee and ingredients on hand.  

Sweeteners

• 4 dates
• ¼ cup sugar

Fat

• 1 TBSP coconut oil (adds fat -skip this if using cashew nuts or shredded coconut)
• Other oils - walnut, almond, macadamia

More

• 1 tsp vanilla extract
• 1 tsp vanilla
• ½ tsp salt

 

Variations

• spices - cinnamon, nutmeg
• extracts - almond, peppermint, hazelnut
• maple syrup
• Cocoa or Cacao Powder
• 2 Tablespoons Creamy Peanut Butter (100% peanuts)  see Raw Sunshine

These incredible flavor ideas came from Hello Veggie.  I cannot wait to try the culinary lavender one!!!!

To make Lavender Oat Milk Coffee Creamer: Add 1-2 teaspoons culinary lavender buds into the blender with the dry oats. Strain as directed and add vanilla extract, if desired, and sea salt. (This flavor doesn't last quite as long as the other variations - it lasts only 2-3 days.)  Also see this lavender recipe from Making Thyme for Health.

 

To make Vanilla Oat Milk Coffee Creamer: Place the oats in a blender with fresh water. Add 2 tablespoons desired sweetener, 1 tablespoon vanilla extract, and sea salt. 

To make Salted Caramel Oat Milk Coffee Creamer: Add 2 soft, pitted medjool dates along with the dry oats and water to a blender. Strain and stir in or blend in 2 teaspoons vanilla extract and a pinch sea salt. 

To make Chocolate Truffle Oat Milk Coffee Creamer: Start with 1 cup rolled oats and 2 cups water in the blender. Add 1-2 tablespoons dark cacao or cocoa powder, 2 tablespoons sweetener of choice, 1 teaspoon vanilla extract, and a pinch sea salt. Optional: add peppermint or creme de menthe extract for a mint chocolate creamer.

If willing to spend some extra time, a pumpkin spice creamer could be fun.  The recipes I saw used pumpkin puree, but it had to be cooked, adding an additional step.  This recipe from My Organized Chaos looks good.

It lasts about a week in the fridge.  Shake/sir well before each use.

Drink - Low Histamine Alcohol

I have a major histamine intolerance. Histamine is in all foods, but the goal is to keep the histamine levels low enough to not cause overload problems.  Histamine overload was the source of my stomach issues for years. Figuring it out was a long, long road and was ultimately what led me to being a WFPB vegan.

Alcohol tends to be high histamine, so mostly I avoid it which makes me a very popular designated driver, but every now and then it's fun to have a little something, but holding it to one drink maximum is best and I don't do even that very often.  It's just not a big deal to me anyway.

Alcohols with the lowest histamine levels - 

• Vodka: Clear, unflavored, top-shelf like Gray Goose or Prairie
• Tequila: Clear, Silver/Blanco, top-shelf like Patron Silver or 1800 Silver
• Gin: Clear, Top shelf, unflavored like Hendricks or Tanqueray
• Rum: Clear/White, unflavored like Bacardi Silver or Appleton White

Mixers with the lowest histamine levels - 

• Sparkling mineral water or seltzer (like San Pellegrino)

• 100% pure organic low histamine juice/blended fruits like:

• Apple
• Blueberry
• Cranberry
• Grape
• Mango
• Peach
• Pomegranate
• Lemon/Lime (small amounts - I'm not too good with citrus actually)

A Few Recipe Ideas  

Vodka: 

Clear, unflavored, top-shelf like Gray Goose or Prairie

Pomegranate Martini – Lower Histamine, Low to Medium Oxalate, Low Lectin, Low Salicylates

This is a really beautiful martini. The deep red of the pomegranate and bright green of the rosemary make for a festive presentation. Even better, both pomegranate and rosemary have histamine lowering and mast cell stabilizing properties!

• ½ ounce to 2 ounces (as desired) top shelf, clear, unflavored vodka
• ½ cup organic pomegranate juice or use fresh squeezed
• ¼ cup sparkling mineral water (like San Pellegrino)
• 2 tsp fresh squeezed, organic lime juice (optional, only use if tolerated)
• 1 cup ice cubes
• Stevia, monk fruit, or simple syrup to taste
• Pomegranate seeds for garnish (optional)
• Fresh rosemary sprigs or lime slices for garnish (optional)

Add vodka, pomegranate juice, sparkling water, lime juice (optional), and ice to a cocktail shaker. Shake thoroughly and strain into a glass.


Optional:
Add a tsp of fresh pomegranate seeds to glass . Garnish with fresh rosemary sprigs or lime slices. Freeze pomegranate juice ahead of time into ice cubes and float in glass

Vodka Cranberry 

– Lower Histamine, Low Oxalate, Low Lectin, Low FODMAP

This is another great, festive drink. It is bright and pretty. Cranberries are loaded with antioxidants. This drink is also low-FODMAP! If you have problems with SIBO, bloating, gas, etc – go with this one and make it a mocktail.

• ½ ounce to 2 ounces (as desired) top shelf, clear, unflavored vodka
• ½ cup organic cranberry juice, or use fresh squeezed
• ¼ cup sparkling mineral water (like San Pellegrino)
• 2 tsp fresh squeezed, organic lime juice (optional, only use if tolerated)
• 4-6 ice cubes
• Stevia, monk fruit, or simple syrup to taste
• Fresh lime slices for garnish (optional) 

Add vodka, cranberry juice, sparkling water, lime juice if using, and ice to highball glass.

Optional:
Freeze cranberry juice ahead of time into ice cubes and float in glass.  Garnish with a couple lime slices (optional)

Gin: 

Clear, Top shelf, unflavored like Hendricks or Tanqueray

Autumn Sparkler 

– Lower Histamine, Low Oxalate, Low Lectin

This drink is made with apple juice, sparkling water, and gin. It’s a nice fall and winter drink. But you could really have this anytime of the year.  Apples are loaded with quercetin. Especially just under the peel. So, if possible make the apple juice fresh at home with the peel on.

• ½ ounce to 2 ounces (as desired) top shelf, clear, unflavored gin
• ½ cup organic apple juice, or use fresh squeezed
• ¼ cup sparkling mineral water (like San Pellegrino)
• 2 tsp fresh squeezed, organic lemon juice (optional, only use if tolerated)
• 4-6 ice cubes
• Stevia, monk fruit, or simple syrup to taste
• Fresh lemon slices for garnish (optional)
• Fresh thyme sprig for garnish (optional)

Add gin, apple juice, sparkling water, lemon juice (optional), and ice to highball glass. Stir gently. Garnish with a lemon slice, an apple slice, and sprig of thyme (optional).

Rum: 

Clear/White, unflavored like Bacardi Silver or Appleton White

Classic Mojito – 

Lower Histamine, Low Oxalate, Low Lectin, Low FODMAP

Mint is high in salicylates. And this makes it have pain relieving properties similar to aspirin. Mint also has mast cell stabilizing properties. Be sure to use an organic lime for Mojitos. You’ll need to leave the peel on to get the oils out of the peel. Be sure to muddle this in batches as described to get the best flavor. Mojitos are hard to do right without sugar. So I made an exception to this one too. You can use cane sugar or coconut sugar. If you are low FODMAP, use the cane sugar.

• ½ ounce to 2 ounces (as desired) white rum
• 20 fresh lime leaves
• 1 organic lime, cut into 8 sections – leave peel on
• 1 cup sparkling mineral water (like San Pellegrino)
• ~2 cups ice cubes
• 2 tblsp organic cane sugar 
• Fresh lime slices for garnish (optional)
• Fresh mint for garnish (optional)

Put 10 mint leaves and 2 lime wedges into a heavy highball glass. Crush the mint and lime with a muddler to release the oils. Add 2 more lime wedges and 2 Tblsp sugar and muddle again.

Repeat steps 1 to 3 in a 2nd. Don’t strain the mixture. Fill each highball glass nearly to the top with ice. Add ½ the rum to each glass. Top the glass with sparkling mineral water. Garnish with a lime slice and fresh mint (optional).

Tequila: 

Clear, Silver/Blanco, top-shelf like Patron Silver or 1800 Silver

Frozen Mango Margarita 

Lower Histamine, Low Oxalate, Low Lectin

This frozen margarita is so creamy and delicious. Since my histamine bucket is lower, I do add 1 drop of Rocky Mountain Oils Orange Essential Oil*. This is my secret ingredient. But only use once you’re 6 months or more into the Low Histamine Diet. *Only use therapeutic grade oils in foods. Not all brands of essential oils are safe to use. And not all types of oils are safe to use internally.

 

• ½ ounce to 2 ounces (as desired) top shelf, silver, unflavored tequila
• 1 cup frozen mango
• Juice of 1 organic lime (optional, only use if tolerated)
• 2 cups ice
• Stevia, monk fruit, or simple syrup to taste
• Granulated sugar or fine unrefined sea salt (optional)
• 1 drop Rocky Mountain Oils Orange Essential Oil (optional, if tolerated)
• Fresh lime slices for garnish (optional)

Put tequila, frozen mango, lime juice (optional), ice, sweetener, and orange essential oil (optional) in blender. Blend until smooth. Run a lime wedge around the edge of glass. Dip into sugar or sea salt, if desired. Pour frozen mango mixture into glasses. Garnish with a couple lime slices (optional)

Recipe Inspiration Source:  Mast Cell 360

Drink - Turmeric Milk, aka Golden Milk

There are a million recipes floating around for this.  They are all pretty similar.  I don't think I've ever made it the same two times in a row.

Some people drink this in the morning as a coffee replacement.  Some swear by it a couple of hours before bedtime to help them sleep better.  Whenever you drink it, be careful!  Turmeric can stain, so pour & use cautiously.  But just in case, according to Mindful Avocado - White vinegar does a great job of removing it from clothes, linens, and dishes. To remove stains from counters, a paste of baking soda and water should do the trick. 

This gorgeous photo is from Food Yuppie.
I plan to get my own photo soon.

Add to a saucepan and simmer for 5 to 10 minutes, taking care NOT TO BOIL!:

• milk - coconut milk, nut milk, oat milk, whatever...  Turmeric is fat soluble; hence, it’s better to take it with some sort of fat, so,  I use coconut milk.
• turmeric - fresh or ground
• black pepper - Don't omit!  It's the key to help increase the absorption of the curcumin, which is the active compound found in turmeric
• ginger - paste, freshly grated root, or powder
• cinnamon - CEYLON is the healthiest!
• cardamom - optional
• nutmeg - optional
• fennel -  optional
• saffron -  optional (antioxidant and anti-depressant)
• 
  
• salt - optional, but just a tad is said to give it a little something extra
• vanilla - pods or pure extract
• sweetener, if desired - palm sugar or maple syrup. Whole dates can be used if you plan to put it all through a blender at the end.
• 1 tsp coconut oil - You only need to use this if you did not use coconut milk as the base.

You can pour it straight into a mug or use a blender first to make it all frothy.  Blending is great for getting that extra foam for a true latte vibe.

GARNISH - When serving, sprinkle a little cinnamon on top.  A stick of cinnamon added in the mug is also really pretty.  I have seen some tarnished with crushed cardamom pods.  It looks really pretty,  but not sure how fun that would be when drinking.

Leftovers?  You can store extra golden milk in the fridge for a few days and reheat as needed. If you blended it previously, the foam holds up quite nicely overnight, so you can simply reheat it and enjoy. If you didn’t blend it, you can add quickly blend the leftovers or use a milk frother to foam it up. - Running on Real Food

NOTES

Golden Milk Paste - Many recipes for Golden Milk make one cup at a time, and the recipes generally follow the same simple steps: heat milk (or a milk alternative) on the stove, whisk in turmeric and any other desired spices, and simmer for a short period of time.  If you’re drinking Golden Milk on a regular basis, it might be easier and quicker to make a turmeric paste, and use that turmeric paste to make your daily cup of Golden Milk.  - The Worktop blog has great instructions for doing this.


Benefits of Turmeric - The amazing health benefits of turmeric and curcumin include the ability to reduce inflammation, heal wounds, improve skin health, protect cognitive abilities, and ease menstrual difficulties. Turmeric also helps eliminate depression, alleviate pain, slow down aging, protect the digestive tract, and prevent cancer. - Organic Facts


Benefits of Cardamom - The health benefits of cardamom include gastrointestinal protection, cholesterol control, anti-cancer properties, relief from cardiovascular issues, and improvement of blood circulation in the body. It is useful for curing digestive problems, dental diseases, and urinary tract infections such as cystitis, nephritis, and gonorrhea. Cardamom possesses aphrodisiac properties and is also used as a cure for impotence, erectile dysfunction, and premature ejaculation. - Organic Facts

Benefits of Ginger - The top health benefits of ginger include its ability to help with arthritis and osteoarthritis, relieve nausea and pain, prevent cancer, improve respiratory conditions, and reduce flatulence. It also helps boost bone health, strengthen the immune system, and increase appetite.
This spicy root is also good for enhancing sexual activity, mitigating obesity, and relieving the pain related to menstrual disorders. Organic Facts

Drink - Lattes - Vegan Style

Cashew Coffee

Recipe Inspiration Source:  Pinch of Yum

This is great for morning coffee or later in the day with decaf.
Bonus - the cashews give you a little protein boost!

Oh my!!!!!  I love it and can't believe it was so easy!

• 1 serving of strongly brewed coffee (about 1 1/2 cups) 
• 1/4 cup cashews (roasted and unsalted is my favorite)
• 1 tablespoon * honey (more or less to taste)
• a small pinch of coarse sea salt

* To keep this vegan, I will be trying other sweeteners.

Blend all ingredients for about 45 seconds in a high-powered blender. Start on a lower speed and gradually work your way up, ending with about 15 seconds on a very high speed to ensure smooth and creamy texture. Pour into a mug and enjoy, or chill for later (see notes)!


Notes about cold vs. hot cashew coffee: Cashews straight out the package should blend just fine with hot coffee (although if you’re particular, just give them an overnight soak). If you want to a COLD cashew coffee, you have two options.

• Option 1) Blend everything while the coffee is hot and then chill it overnight in a jar with a lid. It will separate, so just give it a good shake in the morning and pour over ice and you’ll be good to go.
• 
  
• Option 2) Soak your cashews in water for a few hours and give them a good rinse. Now they should blend up nicely with cold coffee – either cold press or just chilled brewed coffee.

MORE LATTE RECIPES

Ingredients to make it creamy -

• coconut milk, full fat, canned
• almond butter or tahini - just a dollop
• pumpkin puree 
• banana - crazy, right?

Note:  It's hard to stay super healthy with a latte.  Fat is a key component in a truly amazing mocha latte

Flavor Boost -

• cinnamon
• vanilla
• cocoa powder
• cacao nibs
• maca powder (good health boost with chocolate flavors)
• a pinch of salt 

Sweeten -

• honey - no, save the bees!
• maple syrup
• dates (2 per cup) or date sugar

TEA Latte Specialties -

• ginger
• turmeric
• chai spices

Drink - Milk - Plant Based Oat Milk

I'm very excited about making my own oat milk.  I have seen recipes for plant based milks all over the vegan blog world.  I used to make my own almond milk, but that's expensive and a bit of trouble.  Cashew milk is easy but too rich for some uses.  I went back to store bought almond milk - convenient, but expensive and includes ingredients I would prefer to avoid.  Oat milk is now my favorite.  I now understand why so many vegans rave about it.  It's cheap.  It's fast - 5 minutes.  It uses ingredients I keep on hand.

Inspiration Source:  The Conscientious Eater

First - 

Pour the oats, water and any optional ingredients into your blender and blend on high until smooth.

• 1 cup old-fashioned rolled oats
• 3 cups filtered water

Strain the oat milk by pouring it through a nut milk bag (or cheese cloth) into a pitcher or bowl. Use your hands to squeeze the milk out of your nut milk bag. Once no more milk is coming out, you can discard the oat pulp.

*If you have a high speed blender and want your oat milk to remain thick, you can drink it without straining it.

Options - 

*If you are flavoring your milk, first make and strain your milk using only the oats and water. After you've strained your milk, then pour the oat milk back into your blender and blend in your liquid sweetener.

• 2 teaspoons vanilla extract
• 4 Medjool dates or 1-2 tablespoons liquid sweetener of choice

More Options -

• Chocolate nibs

Storing

Refrigerate your oat milk until chilled.  This recipe amount fits perfectly in a quart-sized mason jar!
Store your oat milk in the refrigerator for 2-3 days.
Shake thoroughly before using.

*This milk CANNOT be heated up, unless you want a thick, gelatinous mess:)

Drink - Tea and Infused Water in the Instant Pot

Inspiration Sources:  Crave the Good,   So Texan,   New Life Outlook

Fruity Tea in the Instant Pot

This recipe is very versatile!   Switch out the fruit.  Add herbs and or spices.   It produces a concentrate of sorts, so be aware that it’s like rocket powered tea.  Adding cream makes this iced tea an extra decadent treat.

One Example:

• 2 apples peeled, quartered
• 5 tea bags, such as Pure Leaf black tea with vanilla
• 6 cups filtered water
• pinch of baking soda, optional - helps cut the bitterness
• Maple syrup or honey, to taste
• cream, optional  - Plant Based!

Add water to pot of pressure cooker, set to reduce, and bring to a simmer.

Once simmering, add the tea bags, apple quarters and baking soda, if using, to a steamer basket in the Instant Pot.

Close lid, and valves, cook at medium pressure for 5 minutes. Quick steam release.

Strain the tea into a large container, add sweetener 1 tbsp at a time, tasting in between. Tea will be a bit bitter when hot, so be cautious not to over-sweeten!

Chill in the fridge for a couple hours.

Serve over ice, and add cream if desired.

This infused water was made from an under-ripe mango, strawberries and mint.

The juice turned out a pale pink.
 I thought the taste might turn out too weak, but it was really good.
It would have probably been even better if the mango had been ripe.

Serving Suggestion

If serving infused water for guests in a clear container, add some extra (uncooked) fruit to the container.  The cooked fruit loses color and becomes mushy.  It doesn't look all that appetizing.  

photo found on Pinterest

Infused Water Combination Ideas

Make infused water in the Instant Pot -  5 minutes high pressure, quick release. Thats it.  The combinations are endless.

CUCUMBER LIME
1 c cucumber
Juice and zest of 1 lime

MANGO STRAWBERRY LIME
1 mango
5-6 strawberries
Juice and zest of 1 lime

MANGO MINT
1 mango
mint leaves

LEMON BLUEBERRY
1 c blueberries
Juice and zest of 1 lemon

RASPBERRY PEACH
1/2 c raspberries
1 c peaches

APPLE CINNAMON
1 c apples
2 cinnamon sticks

ORANGE BASIL
1 c orange slices and zest
5 large basil leaves

STRAWBERRY MINT
1 c strawberries
1/4 c mint leaves

BLUEBERRY ORANGE
1 c blueberries
Juice and zest of one orange



Place the fruit into a steamer basket and set the steamer basket in the Instant Pot (basket not required, but it makes getting the fruit out easier).

Cover the fruit with water, about 5 cups. 

Set Instant Pot to manual high pressure for 5 minutes. 

Once it’s done, quick pressure release it and pour into a pitcher to use as concentrate or ice cube trays to freeze for later.

What a great tip!
You can easily remove the flesh of the mango by using a jar, glass or cup.
Source: Courtney's Sweets

MORE Infused Water Recipes

Clean Eating and Detox

• Strawberries, lime (or lemon) and fresh mint. Mint is especially useful for helping with skin tone and digestion. 
• Watermelon, cucumber, and mint. Watermelon and cucumber are excellent sources of antioxidants and anti-inflammatories. 
• Mint, strawberries, and watermelon. Not only makes a beautiful presentation but is a very tasty detox. Kids seem to especially like this combination. 

Appetite & Blood Sugar Support

• Cucumber, strawberries, and kiwi. Kiwi has some amazing health benefits. In addition to curbing appetite, kiwi is very high in vitamin C, so it’s fabulous for immune support. It’s also very high in antioxidants. This is helpful for clear skin and anti-inflammatory benefits. 
• Cucumber, lemon, and lime. In addition to the above, cucumber also helps to aid digestion. 
• Ginger, cucumber, and lemon. Ginger is helpful with any digestion issues and helps provide that appetite support keep the snacking at bay. 
• Lemon, lime, and green tea. Work well together for a great taste and health benefits. 

Lower Blood Pressure

In addition to a lower salt diet, these combinations of fruit infused water can also be helpful in lowering blood pressure. Though some of these are not fruits you normally might eat, they are excellent as far as taste goes.

• Kiwi, guava, and passion fruit. Guavas improve the sodium and potassium balance of the body, thereby regulating blood pressure in patients with hypertension. 
• Pomegranate, cherry, and kiwi. Pomegranates have amazing antioxidant benefits. Also, they are very heart-friendly and known to help lower cancer risks. You do have to be careful though as they can affect some medications like grapefruit does so be sure to double-check this one with your doctor. Additionally, beware when using as the juice can stain fingers, clothes and even your countertops. 

Metabolism Boosting

I always feel like whatever I’m doing is never enough to keep my metabolism hopping. Here’s a way to help boost your metabolism and get your daily water in at the same time.

Bonus tip: Guava fruit is also known to be a metabolism booster so adding it to any of the below combinations can give your metabolism an extra boost.

• Green tea, mint, and lime. Green tea has a lot of weight loss benefits, and metabolism boosting is one of them.
• Cinnamon, green tea, and strawberries. A tasty, healthy combination.
• Mint and lemon. Besides aiding in digestion, mint, and lemon together is perfect for a metabolism pick me up.

Immune Boosting and Digestion

Anything with ginger in it will typically help with digestion. The citrus fruits are all great for immune boosting qualities.

• Lime, orange, and lemon. This combination is fantastic for immune defense and lemon is also good to aid in digestion and heartburn prevention.
• Pear, ginger, and a cinnamon stick. Not only is this very pretty in your glass but cinnamon is a great metabolism booster. It’s also known to help with blood sugar control.

Drink - Green Smoothies

Note:  I run hot and cold on smoothies. Even though the ingredients are super healthy, there's an ongoing debate over them.  I am not sure where I fall.  A number of years back, I had them most every day and felt great, so they must be pretty good.

In the last couple of years, I have leaned more towards having my fruits whole, believing the slower process of breaking down the fiber during digestion slows the sugar spike.  Occasionally, I would make one if running errands and needing an easy take-along.   A smoothie and a healthy muffin make a filling meal replacement and it beats the heck out of anything I could pick up at a fast food place.

UPDATE:  I'll probably start incorporating more smoothies again.  I recently saw a Dr. Greger / Nutrition Facts video where he makes a pretty good case for having a smoothie if it included berries.  Berries slow down the sugar spike - "a green smoothie recipe, packed with berries and greens, would be expected to deliver the best of both worlds: maximum nutrient absorption without risking overly rapid sugar absorption."

A green smoothie is basically a delicious and healthy fruit smoothie with a handful of greens thrown in. You don't taste the greens unless you use something strong.   OMG - don't use arugula!   The fruit should be the dominant flavor.

THE BLENDER
You blend everything in a blender. Most any blender will work. I used a cheaper blender for several months.  That will do an OK job while you experiment, so don't let the appliance stop you from trying this out.  The really good blenders (Vitamix and Blendtec) are the very best.  If you get really serious about smoothies, you may want to splurge on one of the better ones.  I have a Blendtec that's getting some age on it but still works great.  My sister has a Vitamix.  Both are equally good.

THE INGREDIENTS

First of all, don't get too hung up on recipes.  I think every smoothie I've made has turned out a little different from the last.  You will learn which ingredients you love, which combinations you enjoy, approximate amounts that see to work and shortcuts to make the whole thing easy.  Plan to experiment and have fun!

Water and Ice
When making enough to share or drink throughout the day, I start with around 20 to 24 oz of water. If I'm adding juiced ingredients, like citrus or veggies, I'd use less. If I want it really cold and milk-shakey and plan to add ice, I'd use less water.

Greens
Next I add a handful of greens.   Even if you have stomach issues and think you don't do well with greens, you WILL be able to tolerate them in smoothies.

After doing the smoothies for a while you'll find you start wanting larger proportions of greens in each smoothie. When just starting out or wanting to entice your family on board, use less.

It's good to vary the greens from day to day. I tend to overdo on the spinach because it's so easy to get organic, washed, and ready to go.  Here's a good article from Simple Green Smoothies with recommendations on good greens for smoothies.

My favorite greens are spinach and kale. Those have a really subtle flavor. Sometimes I add bits of parsley or mint. Those flavors are stronger, but pleasant. I have played around with other greens and will continue to do so.

Some greens are too strong.  I made an arugula smoothie once that had to be dumped out. Arugula is very strong. 

Fruit
Next I add fruit. Fruit combinations are where you will have the most fun experimenting to change the taste.

Citrus is at it's best here in the winter. They are great in smoothies.  HOWEVER, if you have a sensitive tummy, citrus may be irritating.  I know - I have to be very careful with citrus.

I keep lots of different fruits on hand and change with the seasons and my mood.  In the smoothie shown above, I have pineapple, mango, peaches, and strawberries. Organic is best if you can manage. Fresh is great. Frozen is fine. Canned will do in a pinch, but I try not to resort to this.

 When you are just starting, you will probably like the smoothies to be extra sweet.  Mangoes are really sweet - that's one of my favorites. Add bananas for added sweetness, but may not be best if you won't be having the smoothie right away.  Apples add sweetness as well, but the texture is different.

Color

The color of the smoothie will vary according to what you add. If you use yellow or light colored fruits, your smoothie will be a beautiful shade of green. If you use red or blue fruits (like berries), the color will be sort of a purple color. I've heard a few smoothie experts swear that kids are more apt to go for the purple colors. I prefer the bright color of the greens.  Sometimes, a combination of fruits can end up being a rather unsightly brownish shade.  It can still taste great, but if the color turns you off, put it into a non-see-through container!

Flax and Other Additions
I'm on a kick right now where I enjoy adding a bit of flax seed. I grind it in a Kitchen Aide coffee grinder until it's a powder. The flax is really healthy and as an added bonus, it helps the consistency of the smoothie.

Chia seeds are also healthy and thicken a watery smoothie a bit.

I have no need or use for protein powders for a number of reasons.  A whole Food Plant Based diet provides plenty of protein. Some of the ingredients in those powders are not so good.  I prefer to stick to whole foods for nutrition.

Blend
Next I blend. The picture above is about halfway through the blending process. There are still bits of green and chunks of fruit.

By the end, you should see no bits and pieces. This is where you notice the difference between a good blender and a great one. With a good blender, it takes longer to get this consistency. For the money difference, you may not care!

Consume
I end up with two quarts. I drink some and put the rest in the fridge for later. Drinking immediately is best, but you can make these ahead. Sometimes I make a batch in the evening for the next morning if I will have a rushed morning. One smoothie guru says to drink them within 24 hours.  I would say 8 to 12 hours is better.  After it sits awhile, it can separate - watery at the bottom and foamy at the top. Just shake it up and it's OK.

Clean Up
Finally, clean up your mess. The blender should be cleaned immediately. Just put a bunch of water in and 1 tiny drop of detergent. Blend. Rinse. I can make a batch within 10 minutes and that includes the time getting everything out and cleaning up.

More

Don't use the same ingredients every day. 

You want to get a wide variety of nutrients!  

As I first got started on smoothies, Green Smoothie Girl was one of my main resources. Her site has a great video demonstration and lots more information. It's been awhile since I perused her site. I see that she's added all sorts of new things. I think I might need to go explore.