Oatmeal smoothie or my green tinge smoothie

I've been making a new breakfast smoothie lately instead of having oatmeal or muesli.  I'm loving it so I thought I'd share it with you.  While initially it was my "oatmeal smoothie", for the last few days, I've been adding a green tinge to it - not from veggies, but from green tea, so now its my "green tinge" smoothie. Yes, another way to get green tea into my diet when I don't like the taste of green tea!  And just a tinge of green as sometimes, I just don't fancy veggies for my breakfast!


I vary it most days but the basics are:
1/4 cup rolled GF oats
1 cup organic, unsweetened soy milk
1 small banana
1/2 tablespoon matcha green tea
1 tbsp of sun choke or yacon syrup (optional)
2 tablespoons ground flaxseed.

Here the reasons for my ingredient selection:
I use soy milk in this, as it has a higher protein level than other non-dairy milks.  While I am definitely not one to say we need a lot of protein in our diets, it is good to have a little in every meal/snack.  Almond milk, which I like a lot, only has 1g protein per cup, whereas soy milk has 9g per cup.  I need about 45g a day so this smoothie provides about 15g in total - a third of my daily needs.


The sunchoke syrup - or as its called above, sunroot sweetener, is a relatively new product on the market and worth a try for its health benefits  It is a prebiotic made from sunchokes/Jerusalem artichokes. Prebiotics are functional foods that your "good" gut bacteria thrive on. Basically it is something that we can't digest ourselves, so it passes to the colon and, bacteria, particularly bifidobacteria just eat it up! They thrive and their numbers increase and that helps us thrive.  Yacon syrup is a similar product but made from yacon root ( and is more expensive!).  It is a syrup - even though its only made from sunchokes/yacons, so can be used as a sweetener. I don't think this smoothie needs sweetening actually, but I use it for its prebiotic component.  1 tbsp has 7g of fiber in it. Added to my flaxseed in this smoothie and other ingredients and I'm getting a total of 14g a fiber, just for breakfast.

Our lovely green nectarines are ripe on the tree right now so I've been swapping out the banana for them some mornings, so choose whatever fruit you have ripe right now.  I actually prefer it with the nectarines - but I'm using the ones that fall on the ground so as not to waste the perfect ones. Yes, they are green - outside and in. Not sure what the varietal is but they are wonderful.

What's your morning smoothie right now with all this yummy fruit and veggies in abundance? Share your recipe.
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The Best Homemade Soy Yogurt


My life has been transformed since I successfully started making organic soy, unsweetened yoghurt!  It makes me so happy. I want to get out of bed in the mornings, just so I can eat some yogurt!  It is so creamy and delicious and only has four ingredients:
  • organic soybeans
  • water
  • organic raw cashews
  • probiotics
The "active" part of making the recipe also takes only about 5 minutes.  Then it sits and ferments for 8 hours, then goes in the fridge - and is then ready to be gobbled up!

So here is the recipe for you to give it a try.  Let me know if it changes your life too!!

Ingredients
3/4 cup raw organic cashews, soaked in water for at least 1 hour, then drained
32 oz carton of WestSoy organic, unsweetened plain soy milk
3 probiotic capsules or 1 scoop probiotic powder. I use Custom probiotics CP1 or their 6 strain powder


1. Put approx. 1 cup of soy milk and the soaked cashews into a blender and process until smooth and creamy.


2. Transfer to a medium saucepan and add the remaining 3 cups of milk.  Whisk to combine.

3. Warm over a low heat, whisking occasionally until the mixture reaches a temperature of 110 degrees F (43 degrees C) or if you don't have a thermometer, until a few drops on your wrist feels slightly warm.  Remove from the heat. Don't let it go above this temperature.



4. Open the probiotic capsules and add the contents into the milk - or add the powder and whisk to thoroughly combine.

5. Pour into a yogurt maker and switch on, for 8 hours. If you don't have a yogurt maker,  leave the mixture to rest in covered jar/pot in a warm place in the kitchen, for 8 hours.  Taste to check the desired degree of tartness in flavor.  If it isn't as tart as you like it, leave it another hour or two.  Then refrigerate - it will thicken more as it cools.

6. Store covered in the refrigerator for upto 2 weeks.

Notes on the recipe:
a) Most non dairy recipes are typically not very thick. Adding the cashews thickens this one nicely, without having to add any other thickeners.

b) I use an infrared thermometer (~$15) to measure the temperature of the milk.  I bought mine a few months ago and love it.  Basically nothing has to touch the food - it just shoots an infrared beam and measures the temperature from that.  No washing up!  It's also fun to play with around the house and check room temperatures, each other, draughts, etc etc!  You can of course use a regular thermometer or do the wrist heat test - but its not as much fun!


c) I haven't tried this with other milks or changed the cashew nuts for another nut.  That's because I love it as it is and if it ain't broke, don't fix it!  If you give it a try with something else, do report back and let me know how it goes.

d) The yogurt machine holds the yogurt at a constant 108F.  If you don't have one, try leaving it in a switched off electric oven with only the inside light switched on. This should give it enough warmth to ferment.  Or just put it in a warm place in the kitchen.  I've tried it both ways and even when I did it side by side, there was no difference.  If the temperature where you leave it is not that warm, you may need to give it 10 - 12 hours to ferment instead of just 8 hours.

e) The probiotic capsules work perfectly.  The company, customprobiotics sells a yogurt starter, but I've never tried it, as I had the probiotics and they work just fine. If your yogurt doesn't ferment, its probably because you have used a different probiotic that isn't "live"!

f) I have only used WestSoy milk for this recipe as it is made from only whole organic, non-GMO soybeans and water. No other ingredients.  It has a high protein level and reasonable fat content.  Don't try fat free as you need the fat to make the yoghurt thicken.


g) Once you've made your first batch, instead of re-inoculating subsequent batches with fresh probiotic every time, you can just keep approx. 1/4 cup of the previous batch of yogurt and add that to the milk and cashews. The bugs will still be alive.  I tend to do this for a few batches, but then start afresh with fresh probiotics every 6 or so times.

h) Sometimes some liquid separates slightly from the yoghurt. You can pour this off or just stir it in.  Your choice, depending on how thick you want the yoghurt.  You can also strain the yogurt and make soft cheese from it too.

i) If it doesn't set or get sour, its probably because your probiotics are no longer active. This should be a spoonable yogurt.


I start my day with my yogurt with added fruit grown in our garden - like pears and figs right now -- and then also use it at other times through the day - add it with some turmeric to steamed cauliflower, make a salad dressing with it. How will you use yours?

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