July 15, 2018

Portobello Mushroom & Broccoli Stir-Fry (30 Minute!)

Asian-style take-out made easy (and healthy) right at home! This Portobello Stir-Fry is an amazing 30-minute weeknight dinner that's both satisfying and customizable with your own favorite veggies. Vegan, gluten-free, oil-free.



We love this Asian-style take-out dish made easy (and healthier!) right at home. It's only 9 ingredients, packed with nutrients, and pleasantly filling & satisfying... especially served over a fluffy bed of rice or quinoa. I find Asian take-out dishes are often weighed down by tons of oil, so I opted for an oil-free stir-fry method for this recipe, simply by subbing in a little vegetable broth or water to saute. Light and healthy, yet every bit delicious!

 Portobellos are a perfect meat substitute for those looking to swap in the plants 🌿 They're tender and juicy with a deliciously rich texture. I love how stir-fries are totally customizable with your own favorite veggies or whatever's in season. (Asparagus is amazing in this too!) We especially love broccoli because the savory garlic sauce finds its way into all the tiny crevices and it's like eating a delicious broccoli flavor bomb (yum!)


 Another favorite portobello recipe of ours? These super easy Portobello Fajitas (also done in 30 minutes or less - woo!) They typically get great reviews so I know you guys love your portobellos too 😊 I'm definitely a big fan of them and would love to hear how else you enjoy these amazing, "meaty", nutrient-packed mushrooms!

If you try these out, come join The Garden Grazer on Instagram 🍓 and share a pic! I love seeing what you guys cook up.


Vegan, oil-free, gluten-free (with tamari and gf hoisin)
Serves about 3-4

Ingredients
2 extra-large portobello mushrooms (about 12 oz.)
2-3 cups fresh broccoli florets
1 onion
1 red bell pepper
Optional: sesame seeds for topping

{For the stir-fry sauce}
1/2 cup vegetable broth (or water)
3 Tbsp. tamari (or soy sauce)
2 Tbsp. hoisin sauce (gluten-free if necessary*)
2-3 cloves garlic
1 Tbsp. cornstarch or arrowroot, to thicken
Optional: 1-2 tsp. grated/minced ginger

Directions
Make the stir-fry sauce: mince garlic and add all sauce ingredients to a small bowl. Whisk to combine and set aside.
Wipe portobellos clean with a damp towel. Remove stem and slice into thin strips (about 1/3-inch thick).
Slice onion and bell pepper.
In a large skillet over med-high heat, saute portobellos, bell pepper, onion, and broccoli florets. (For oil-free saute, use 2-3 Tbsp. broth/water in place of oil.)
Saute for 7-8 minutes, gently stirring occasionally.
Whisk the sauce again and add to skillet. Toss well to combine and saute for 2-3 minutes or until slightly thickened, stirring often.
Serve over rice, quinoa, or noodles and top with sesame seeds and more tamari if desired.

*Notes:
I use the San-J brand hoisin sauce for gluten-free.
Try this recipe with other mushrooms or a combination of mushrooms!
You can easily swap out the broccoli for your own favorite veggies or whatever is in season. Try asparagus, zucchini, green onion, snow peas, green beans, cabbage, bok choy, etc.
Tweak the sauce recipe as desired, adding more/less hoisin, tamari, and garlic to your tastes.

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Have some leftover hoisin sauce?
Try it in our Vegetable Lo Mein recipe as well!

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June 24, 2018

Chunky Monkey Protein Smoothie

Luxurious, chocolatey Chunky Monkey Protein Smoothie! Packs 20 grams of plant protein... without the use of protein powders! Vegan & gluten-free.



This quick & easy smoothie is super luxurious, chocolatey, and packs a serious protein punch - all without the use of protein powders! One cup soy milk and 2 Tbsp. peanut butter have about 8 grams of protein each. Plus the antioxidant-rich cacao powder adds another 3 grams (and even the banana about a gram) bringing the total to 20 grams of plant-powered protein. We typically enjoy this smoothie as a mid-day energy boost and I love the sustaining energy. Plus it's healthy but tastes like an indulgent treat! 🍫


In addition to the high protein, this smoothie is rich in many other nutrients all from nourishing, plant sources. Raw cacao (pronounced "ca-COW") is shown to be an antioxidant powerhouse, rich in iron, magnesium, calcium, and a natural mood elevator. (This is the organic cacao powder we use if you're interested.) I've been trying to work more of it in my diet and it's been pretty easy with recipes like this 😉 It's great as a quick breakfast, mid-day boost, post-workout, or smoothie bowl with all the toppings! See the notes below the recipe for substitutions and other options. We love ours with a little vanilla and almond extract, but that's totally optional.


Vegan, gluten-free, oil-free
Makes 1 smoothie

Ingredients
1 cup organic soy milk
1 very ripe banana, frozen if possible
2 Tbsp. peanut butter (creamy, natural)
2 Tbsp. cacao powder (I use this brand)
1 Tbsp. maple syrup (or dates or other sweetener)
Optional: 1 tsp. vanilla extract, 1/8 tsp. almond extract, 1 tsp. maca powder, ice cubes

Directions
Place all ingredients in blender and blend until smooth.
Taste and adjust if necessary.



Serving suggestions:
Drink it as is, sprinkle with cacao nibs, or make a smoothie bowl topped with peanut butter granola, coconut flakes, banana slices, or even some fluffy coco whip.

Notes:
Feel free to sub the peanut butter with other nut butters. (Though this may affect the protein amount.)
If you don't have cacao powder, sub with cocoa powder.
I use plain, unsweetened soy milk so the sweetener amount reflects that. Feel free to lessen/omit the maple syrup if you're using sweetened milk. (We like WestSoy brand soy milk - only two ingredients... water and soybeans!)
I love adding vanilla and almond extracts for extra flavor. Just be sure to only use a tiny bit of almond extract as it can quickly overpower - I use just a couple drops or about 1/8 tsp.

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Disclosure: The Garden Grazer is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by linking to amazon.com and affiliated sites. I only share things I absolutely LOVE and personally use! (There is no additional cost to you in clicking the affiliate link.)



June 16, 2018

Strawberry-Lime Watermelon Slush

This watermelon slush is the BEST summertime refreshment drink! All it takes is three simple, healthy ingredients... naturally sweetened with no refined sugar!



I walked into our food co-op the other day to find myself swimming in a sea of giant watermelons. (Melon heaven!) Which of course means one thing: summer is officially here! 🍉 My 5 year old daughter is obsessed with watermelon, and given my recent acquirement of said giant melon I wanted a fresh new way to enjoy it instead of the usual plain chunks or shapes. She's a big fan of tangy lemon/lime flavor and of course strawberries so it seemed like a perfect match. When I was a kid, slushies were my go-to choice on a hot summer day when we rode our bikes down to the ice cream shop... it always felt like the ultimate refreshment!



 And c'mon... this color?! Can we take a moment to appreciate how awesome nature is for providing us with actual HOT PINK food? I'm thinking these would make some pretty rad frozen fruit pops as well! Would love to hear if you give it a try. See the notes below the recipe for some additional tips/variations. Happy summer friends! 😎

Quick note: in my experience, there's a big difference in the quality/taste between organic non-GMO vs. conventional produce (in addition to the environmental & health benefits). If it's available in your area, I highly recommend buying organic when possible. Especially for this drink when ripe, sweet, flavorful melons & berries can make all the difference!



Vegan, gluten-free, oil-free
Makes 1 large or 2 small slushes

Ingredients
2 cups seedless watermelon (frozen)
1 heaping cup strawberries (fresh or frozen)
2 Tbsp. fresh lime juice (about 1 juicy lime)
Optional: 1-2 tsp. coconut sugar or agave to sweeten, fresh mint or basil, ice cubes

Directions
Cube watermelon and place in freezer for at least an hour or two.*
When ready to make, rinse and hull the strawberries.
Place frozen watermelon, strawberries, and fresh lime juice in blender.
Blend until slushy and serve immediately.

*Notes:
Freezing watermelon: I set the melon cubes on a baking sheet (or shallow non-glass bowl) to freeze. They fully freeze after about 2-3 hours and become very hard. If you freeze them in a bowl, the cubes will be stuck together (and often to the bowl!) so just let thaw for 15-20 minutes before using.
If freezing a big batch of watermelon, it's sometimes easier to freeze them in a single file on a baking sheet first, then once they fully freeze to place them in a storage container for longer-term.
If your blender isn't very strong, only freeze the watermelon for about 60-90 minutes or let thaw a bit before blending.

Variations:
Try this with lemon juice instead of lime (or a combo!)
If using fresh strawberries, you may want a few ice cubes to keep it extra "slushy", or you could freeze your hulled strawberries with the watermelon if you'd like.
Depending on how sweet your watermelon & strawberries are, you may need some extra sweetener to taste - agave, coconut sugar, etc.
Adult readers 21+ feel free to add some spirits to this drink... you know, if that's your thing ;)

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Other summer favorites!!
Ultimate Greek Chopped Salad
Come join The Garden Grazer on Instagram 🍓 and share a pic if you make this! (Seeing happy hot pink goodness makes me smile.)

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