Vegan Cherry Orange Spinach Whole Food Smoothie

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It’s summertime and that means CHERRIES. Cherries are so wonderful. I really appreciate a good cherry. I have found that the easiest way to consume fruit is to blend and drink. It’s very refreshing and this tastes like a creamsicle. Minus the cream of course. At some point when you make smoothies you don’t need a recipe. You just throw stuff in blender, add ice, blend and drink but until your ready for that….

Let’s make this bad boy.

Photo by julie aagaard on


  • 1/2 cup cherries pitted
  • 1/2 cup to 1 cup spinach (When you first make it, try it with half a cup and see how you like it. If you can increase to a full cup of spinach, do it. You just don’t want the spinach to over power the cherries.
  • 1/2 cup orange juice
  • 1/2 cup almond milk or milk of choice
  • 1/2 cup ice
  • 1/2 cup soybeans
  • add water until it gets to 3 cups


Put all ingredients in blender, blend and then drink immediately. I was pleasantly surprised because this was the first time I tried this and it was really yummy. I just need some more cherries and then I’m going to make it again.

I hope you like it. I sure did.

This is Valerie is Santa Barbara, CA. She lives in Northern California and enjoys singing and dancing. She shares her knowledge as a Health Coach with the intention of everyone being healthy and happy. It can happen.

Vegan Broccoli Salad

I love it when I want to make something and I magically have all of the ingredients. Well I didn’t have raisins or grapes so I substituted with goji berries.

This is so easy!! It’s kind of like making potato salad except you’re using broccoli.


  • Broccoli 2 crowns
  • 1/2 cup red onion (use less if it seems like too much.)
  • 1/2 cup pumpkin seeds or sunflower seeds
  • 1/2 cup goji berries (raisins can also be used)
  • 1/2 cup veganaise


Have you ever made potato salad. Just pretend the broccoli is potatoes and you’re making potato salad. It’s the same concept just with different ingredients.

Chop Broccoli and put onion, pumpkin seeds and goji berries add the veganise and stir. It’s so easy!!

I hope you like this as much as I did. Feel free to follow my blog. I really appreciate it.

Wishing you all the best. Peace is here and now manifest.

Valerie is a Health and Wellness Coach living in Northern California. She encourages everyone to follow their dreams and passions. Valerie enjoys singing and dancing.

How to Make Elderberry Syrup (Potent Cold + Flu Remedy)

Originally Published on on By

How to Make Elderberry Syrup Potent Cold Flu Remedy

Elderberries are one of my most-used go-to remedies for cooler months. The dried berries of the Sambucis Nigra plant are naturally high in immune-boosting compounds that are specifically shown to help beat the cold and flu more quickly. They can be used to make a variety of remedies, and my favorite is this simple elderberry syrup.

Elderberry: A Natural Remedy for Mild Colds and Flu?

There is certainly a time and a place for conventional medicine and doctors visits. Unfortunately, there isn’t much that conventional medicine can do for a common cold or even a mild case of the flu.

If you or your child has ever had a rough case of the common cold or the flu, you know how miserable it can be. Especially for moms, it is awful to see your children feeling so bad and not be able to fix it. Thankfully, nature provides some remedies that can help avoid minor illnesses and shorten the duration if you do get them.

Black elderberries (sambucus nigra) have been shown to help avoid these illnesses and speed recovery in those who already have them. I’ve also found that elderberries seem to offer some relief of discomfort during minor illnesses.

Benefits of Elderberry

Elderberries naturally contain A, B, and C and stimulate the immune system. Israeli researchers found that the complex sugars in elderberries support the immune system in fighting cold and flu. They developed several formulas based on these complex sugars that have been clinically shown to help ameliorate all kinds of cold/flu. In fact:

Dr. Madeleine Mumcuoglu, of Hadassah-Hebrew University in Israel found that elderberry disarms the enzyme viruses use to penetrate healthy cells in the lining of the nose and throat. Taken before infection, it prevents infection. Taken after infection, it prevents spread of the virus through the respiratory tract. In a clinical trial, 20% of study subjects reported significant improvement within 24 hours, 70% by 48 hours, and 90% claimed complete cure in three days. In contrast, subjects receiving the placebo required 6 days to recover.

Elderberry syrup provides the concentrated immune-supporting benefits of black elderberries in a great-tasting way. My homemade recipe uses homemade elderberry concentrate with synergistic herbs like cinnamon and ginger, plus raw honey for an extra immune boost. If you can’t/don’t use honey, see the substitution suggestions below the recipe.

Why make your own?

For one, you’ll save a lot of money!

Several natural elderberry syrups are available at health stores or online, but usually for around $15 or more for 4-8 ounces. This recipe makes 16 ounces for a cost of under ten dollars and kids love the taste!

You can also fully customize this recipe based on your needs and flavor preferences.That said, if dried elderberries aren’t available and you’re in a pinch, there are some great pre-made elderberry gummies and elderberry syrup that work just as well (just cost more). Also, if you happen to have fresh or frozen elderberries on hand, just use double the quantity listed in the recipe.

How to Make Elderberry Syrup to Avoid the Flu

A simple elderberry syrup recipe made with dried elderberries, honey and herbs for an immune boosting and delicious syrup. Can be used medicinally or on homemade pancakes or waffles.
Course Remedy
Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 2 cups
Calories 6kcal
Author Katie Wells



  • Pour the water into a medium saucepan and add the elderberries, ginger, cinnamon, and cloves.
  • Bring to a boil and then cover and reduce to a simmer for about 45 minutes to 1 hour until the liquid has reduced by almost half.
  • Remove from heat and let cool until it is cool enough to be handled.
  • Mash the berries carefully using a spoon or other flat utensil.
  • Pour through a strainer into a glass jar or bowl.
  • Discard the elderberries and let the liquid cool to lukewarm.
  • When it is no longer hot, add the honey and stir well.
  • When the honey is well mixed into the elderberry mixture, pour the syrup into a  mason jar or 16 ounce glass bottle of some kind.
  • Ta-da! You just made homemade elderberry syrup! Store in the fridge and take daily for its immune boosting properties. Some sources recommend taking only during the week and not on the weekends to boost immunity.


Instant Pot option: Put all ingredients except honey in pot, seal lid, and set manually for 9 minutes on high pressure. Vent pressure and strain. When cooled to room temperature, stir in the honey.

Standard dose is ½ – 1 teaspoon for kids and ½ – 1 tablespoon for adults. If the flu does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.


Serving: 1tsp | Calories: 6kcal | Carbohydrates: 1.7g | Fiber: 0.1g | Sugar: 1.5g

How long does elderberry syrup last in the fridge?

The short answer is that it really depends. I’ve found that placing the finished syrup in a mason canning jar while it is still warm creates an air-tight seal and allows it to last much longer in the fridge, up to several months. As a general rule, it lasts about two weeks in the fridge and I typically freeze whatever I won’t use during that time. You can also freeze small amounts in an ice-cube tray and defrost small amounts when needed.

If you know how, you can also can the elderberry juice concentrate or the finished syrup to greatly extend the shelf life.

Can I harvest my own elderberries?

You can, and in fact, you can even grow your own elderberry bush, but it is important to make sure you are growing the correct plant. I also recommend working with a local herbalist to find/harvest elderberries and make sure that only the berries are harvested (the stems and leaves can be dangerous).

Where is the best place to order elderberries?

We don’t have a local source, so I’ve always ordered in bulk from an online source.

What is elderberry syrup used for?

Our family uses it as a preventative remedy by taking 1/2 to 1 teaspoon a day during peak cold and flu season. If we get hit with a minor illness, we double or triple that dose until we feel better.

The unique and complex flavor of elderberries also makes this syrup a great ingredient in certain recipes and I’ve made an elderberry panna cotta by substituting elderberry syrup for the sweetener in recipes.

How much to take?

This is really a question for an herbalist or naturopath, but I personally take 1 teaspoon a day as an adult and give half of this to my kids. During illness, I double or triple this amount.

Is there a substitute for honey in elderberry syrup?

Some people prefer not to use a sweetener and honey is not recommended for babies under 1-2 years old. Some easy substitutes are:

  • Use maple syrup or nutrient rich molasses in place of the honey.
  • Omit the sweetener all together (this will make elderberry juice which will need to be consumed much more quickly).
  • Make an elderberry tincture for adults. Mix the concentrated elderberry syrup with equal parts food grade alcohol like vodka or brandy instead of sweetener. This obviously wouldn’t be for kids, but is a sweetener free option for adults.

Can I use powdered elderberries?

Yes, I’ve used powdered elderberries when whole elderberries weren’t available. Just use about 1/2 cup in this recipe instead of 2/3 cup.

Can the elderberries be reused?

I don’t recommend reusing them. Ideally, the boiling/mashing process removes much of the nutrients from the berries. Also, there is some evidence that consuming large amounts of the whole berries can be problematic.

This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Ever taken elderberry? Will you try this recipe? What natural ways do you use to ward off illness?

About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Try Cilantro Pesto for Bliss

What is Cilantro Pesto?

Cilantro Pesto is Pesto made with Cilantro instead of the traditional basil. Here is a recipe if you want to try a great vegan pesto made with basil.

Save Money to using Cilantro instead of Basil

One day I wanted to make pesto but the basil was just so expensive and it was in plastic so I decided to try it with cilantro instead and boy am I glad I did. Cilantro has many health benefits. It detoxifies heavy metals and so I’m eating as much cilantro as I can.

Another thing I learned too is you can substitute other nuts in the pesto as well. Say you don’t have pine nuts, you can use cashews or hemp seeds. It’s quite forgiving. Recently I started not following a recipe and so far so good. Once you have the basic recipe down you can swap out different nuts and different trees to get a different taste. I made one with spinach and cilantro that turned out very good.

My friend Farrah who is an excellent chef and blogger gave me the idea about the spinach and cilantro and then we made a lasagna with vegan mozzarella that was so good. I made some for a friend after that and let’s just say I think I have a friend for life.

Recipe Cilantro Pesto

  • 2 cups tightly packed fresh cilantro ( I used a whole bunch with stems
  • 1/2 cup walnuts or pine nuts ( I substituted cashews and hemp seeds)
  • 1 to 2 cloves of garlic (I use 4 but I love garlic. Pile it on it’s good for you)
  • 1/2 cup extra virgin olive oil, salt and freshly ground pepper for taste and 1 tablespoon lemon juice
  • 3 tablespoons nutritional yeast

The directions are so easy. Put all ingredients in a blender, slowly work it up to high and then it will puree. I have a vitamix which works really well

Wasn’t that easy?

The hardest part is going to the store and buying everything and then washing everything to make the pesto. But now you can put it on pasta or any grain is really delicious. Freshly made Quinoa, rice or you can make a lasagna out of it. You can also use it instead of mayo on a sandwich. The possibilities are endless.

I hope you enjoy this as much as I do. And it’s hella healthy for you!!

Valerie is a Health and Wellness Coach in Northern California. She encourages everyone to follow their passions and dreams. More than anything find the joy out of life. Half the battle is finding your joy. Once you find it, do it often and fight for your right to experience joy. Valerie’s hobbies include:singing and dancing, hiking with her dog and eating healthy food.
Rebounding is great exercise. Here Valerie is jumping to her favorite old school jams.

Vegan Chocolate Cake (Vegan Desserts)

Originally published on on Last Updated on April 13, 2019 By Cooking Journeyer Alina and Dmitry

Vegan Chocolate Cake Vegan Desserts

Vegan chocolate cake is just perfect for Birthday, Easter or Christmas celebration. It is indulgent, moist and delicious. A beautiful treat for chocolate lover!

This is one of the best vegan chocolate cake recipe and it is so easy that you will absolutely love it! It has layers of moist chocolate sponge, chocolate ganache and fresh strawberries.

Vegan Chocolate Cake Vegan Desserts_1

Moreover, it is a healthier version of vegan chocolate cake, because I used less sugar and more spice and vanilla for flavor. One of the best vegan desserts to have!

Simple vegan cake. But so heavenly good that you need to pin this recipe!

Chocolate cake and strawberries in vegan desserts

I think it is an ideal flavor and color combination, isn’t it? Chocolate is so dominant in this cake, it needs something refreshing. So when you bite – you get chocolate, then strawberry, chocolate then strawberry…

This chocolate cake is to die for! It is like chocolate covered strawberries on the opposite..more like strawberry covered chocolate, haha.

You can use other seasonal berries for chocolate cake such as raspberries, blueberries, blackberries etc. I don’t recommend using jams or preserves for layers, as they will not give needed freshness. If you can’t find fresh berries, you can use defrosted and well drained packed produce.

How to make vegan chocolate cake
Dry ingredients:

To make this chocolate cake you will need all-purpose flour, cacao powder, vegan chai powder, Muscovado sugar, baking soda and baking powder. Yes, I used cacao, not cocoa powder.

Vegan chai is optional, it is used to add more spicy flavor to the chocolate. And there are so many options of adding chai in vegan desserts!

It is usually a combination of ground spices cinnamon, ginger, nutmeg, cardamom, cloves, pepper, black tea and sugar (or substitutes). I used store bought vegan chai latte (refined sugar-free), but if you can’t find it, you can make your own. Combine 2 tsp cinnamon and 1 tbsp of icing sugar (or substitute), 1 tsp of each: ground tea, sugar and other spices that I mentioned. Add just a pinch of ground pepper, salt and cloves. Mix everything with cacao. Make sure the total weight of spice and cacao is 165 grams. If less than that, add more cacao. And yes, to be more precise, it is better to use scales!

Muscovado or khandsari sugar is a dark brown sugar with a strong molasses content and flavor. To my mind, it gives the depth and umami flavor during the baking process. It is partially refined cane sugar that is a little bit healthier than regular sugar, because of higher content of minerals. If you can’t find Muscovado, you can use good quality brown sugar.

It is very important to sieve all dry ingredients twice (except the sugar). It will help you to get rid of any lumps or big pieces of spice. The batter will be smoother, too.

Wet ingredients:

You will need 675 ml of vegan milk of your choice. I used low-calorie coconut-rice milk, because I love the combination of coconut, chocolate and strawberries. You can also use coconut or almond milk for this vegan chocolate cake recipe.

I used a combination of melted and cooled coconut oil and sunflower oil. For more flavor, I added vanilla extract and to make soda “work” – a little bit of grape vinegar.

Combine all the wet ingredients in big bowl, then sieve in dry ingredients, mixing in batches. Finally add sugar and mix just until combined.

You don’t need any electric mixer, just use a hand whisk.

Divide the batter in 3 pans or use 3 parts to bake vegan sponges in batches.

By the way, this batter has no eggs, so you can safely taste it before baking! Delicious? Let’s bake it!

Vegan Chocolate Cake Vegan Desserts_2

How to bake vegan chocolate cake

To bake chocolate sponges, layer the baking paper in a pan (I used 8 inch 20 cm spring form pan). Pour 1/3 of batter and bake this cake for 20-25 minutes in oven, preheated to 325 F / 160 C. It should be ready, when inserted wooden skewer comes out with few crumbs on it. Let the chocolate cake cool a little, then run the knife around the edges. And let it cool completely at room temperature on a wire rack.

It is ok if the sponges are slightly cracked in the center. Chocolate sponges will be a little bit oily if you touch them, but it means they are super moist and tasty. I think this could be a great base for other vegan desserts, such as trifle.

You can also make this easy vegan chocolate cake a bit smaller -with two sponges and one layer of strawberries and ganache. Just calculate 2/3 of the recipe for sponges and ganache.

When all the chocolate sponges are baked and cooled, you can start assembling the cake.

How to make vegan chocolate ganache

Melt vegan dark chocolate with coconut-rice milk on a Bain-Marie or water bath. Just roughly chop 270 g of chocolate (or use vegan chocolate chips) and place it in a heat-proof bowl. Add 150 ml of vegan milk (0,6 cup). Place a small pot with a little bit of water on a small heat. Put a bowl with chocolate and milk on top, make sure the bottom doesn’t touch the water. Melt the chocolate, mixing with a spatula.

You can microwave milk with chocolate for 20 seconds 3 times, mixing with a spatula just until melted.

Set aside chocolate ganache to cool for 30-40 minutes, but don’t refrigerate. It will thicken, and it will be easier to spread on the vegan cake.

Save this easy vegan chocolate frosting recipe for your favorite vegan desserts.


This is always a fun part! Carefully remove the baking paper from the chocolate sponge and place it on the cake stand or serving plate. Spread 1/3 of chocolate ganache on top. Cut strawberries and place them around the cake in one layer.

Repeat with another sponge and layer of ganache and strawberries. Put the 3rd chocolate sponge on top. Spread the ganache and let some of it drop around the edges. Make sure your cake is even from different corners. If not, you can insert more pieces of strawberries between the layers.

How to decorate chocolate cake

I’ve made simple raw decoration, using fresh strawberries. Moreover, I’ve added baby arugula leaves. They have savory peppery taste that I love in combination with sweet strawberries and chocolate. But green leaves are more for decoration than taste, so if you can definitely use some fresh mint or lemon balm leaves!

I also sprinkled some dried strawberries on top (and in between the layers, too). It is optional, but it gives more concentrated strawberry flavor and lovely color.

By the way, if you decide to make this cake for Easter, you can top it with colorful chocolate eggs!

How long does vegan chocolate cake last

Consume this chocolate cake for 5 days. You can eat every morning a piece of vegan cake. Just kidding. But it is really filling and energizing. Who doesn’t want to start the day with a healthier chocolate cake?

I’m sure you can also keep it in freezer for a month. However, I’m not sure about the texture of the cake after defrosting. Let me know, if you decide to freeze it!

Hope you will enjoy this easy vegan chocolate cake recipe! This is definitely one of the best chocolate cakes (and vegan desserts) to try. Moist, delicious and indulgent dessert.

Please share this chocolate cake with your vegan friends!

Vegan chocolate cake is just perfect for any Birthday, Easter or Christmas celebration. It is indulgent, moist and delicious. A beautiful treat for chocolate lover!

Author: Cooking Journey
For 3 vegan chocolate sponges:

415 g flour all-purpose
110 g cacao powder
50 g chai latte vegan
2, 5 tsp baking soda
1, 5 tsp baking powder
150 g Muscovado sugar
675 ml coconut-rice milk
240 g coconut oil melted
170 g sunflower oil
3 tsp vanilla extract
2,5 tsp grape vinegar

Vegan chocolate ganache:

270 g vegan dark chocolate
150 ml coconut milk
1 tsp coconut oil

For decoration:

500 g fresh strawberries
1 tbsp dried strawberry pieced optional
1 tbsp leaves mint, arugula or lemon balm

Chocolate sponges:

Preheat oven to 325 F / 160 C. Layer 3 cake pans with parchment paper*
Sift flour, cacao, baking powder, soda and chai in a small bowl. Mix together.
In a big bowl add milk, oils, vanilla and vinegar. Whisk until combined. Sift in mixed dried ingredients in 2-3 batches. Combine well.
Add sugar and mix until combined.
Divide batter in three. Distribute batter to the prepared baking pans.
Bake each sponge for 20-25 minutes until inserted wooden skewer comes out with few crumbs on it.
Let the chocolate cake cool a little, then run the knife around the edges. And let it cool completely at room temperature on a wire rack.

Chocolate ganache:

Prepare Bain- Marie or water bath. Place a small pot with a little bit of water on a small heat.
Roughly chop dark chocolate and place it in a heat-proof bowl. Add vegan milk. Put a bowl with chocolate and milk on top of small pot with simmering water. Make sure the bottom doesn’t touch the water. Melt the chocolate, mixing with a spatula.
You can microwave milk with chocolate for 20 seconds 3 times, mixing with a spatula just until melted.
Let the chocolate ganache cool for 30-40 minutes, but don’t refrigerate.


Carefully remove the baking paper from the chocolate sponge and place it on the cake stand or serving plate. Spread 1/3 of chocolate ganache on top. Cut strawberries and place them around the cake in one layer.
Repeat with another sponge and layer of ganache and strawberries. Put the 3rd chocolate sponge on top.
Spread the ganache and let some of it drop around the edges. Make sure your cake is even from different corners. If not, you can insert more pieces of strawberries between the layers.
Decorate with fresh strawberries, micro leaves and sprinkle dried strawberries.

Marzipan Sauce


Recipes Originally Published on Organic Vegan Cuisine


Almond Meal (Finely Ground Almonds) 50g

Almond Essence (Non-Alcohol Base) 70ml

Non-Sweetened Soya Milk 130ml

Firm Tofu 1/2 block (150gm)

Xanthan Gum 1/2 tsp

Water 300 ml



Step 1: Bake Almond Meal & cashews at 220-250 C For about 6-10 Minutes.

Step 2: Put Soya Milk into the blender.

Step 3: Add the baked almond meal and cashews into the blender and blend for 1-2 minutes.

Step 4: Add the Brown sugar, salt, tofu, almond essence and vanilla. Blend for 1 minute or until mixed well.

Step 5: Near the end of blending add the coconut oil .

Step 6: Add the water and Xanthan gum and blend for 30 seconds until the texture is is consistent.

Step 7: Makes around 800 ml and keeps for around 2 weeks in refrigerator.

The Marzipan sauce is best stored in the refrigerator for 1 day to thicken before serving. Pour over cakes, cereal, , bread ice cream or puddings. Add to warm water for a refreshing drink. Serving size is usually 20-30ml.

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Don’t like mayo? Try Za’atar Potato Salad!

Originally Published on on 12 June 2018 By Bethany Karbowski

Don’t like mayo Try Za’atar Potato Salad!.jpg
Anticipating of the arrival of the special Palestinian Farmer’s Box later this summer, we were excited to try this flavorful za’atar potato salad. It’s a zesty alternative to traditional mayo-heavy potato salads, made with za’atar, a savory Middle Eastern spice mix of fragrant thyme, sumac and sesame seeds. We added our special Palestinian Olive Oil to the recipe.

This easy-to-prepare salad did not disappoint. And it looked positively beautiful before we dove into it! It’s perfect for vegans. It’s also dairy- and gluten-free.


  • 3 pounds small red potatoes, cut into quarters
  • 2 cloves garlic, minced
  • ¼ cup cider or balsamic vinegar
  • 1 Tablespoon coarse mustard
  • 1 cup Equal Exchange organic Palestinian extra virgin olive oil
  • ½ Tablespoon kosher salt
  • ½ Tablespoon black pepper
  • 1 Tablespoon za’atar, plus more for garnish
  • ¼ cup pitted and halved Kalamata olives
  • ½ cup quartered artichoke hearts
  • ¼ cup minced scallions

Don’t like mayo Try Za’atar Potato Salad_2

How to prepare Za’atar Potato Salad

Bring a large pot of salted water to a rolling boil over medium-high heat. Add potatoes and cook until just fork tender. Drain potatoes into a colander, allowing the steam to evaporate for 5–10 minutes.

Next, combine the next 7 ingredients into the bottom of a large mixing bowl. Whisk to make an emulsion.

Finally, add potatoes along with the remaining ingredients and stir to blend, coating the potatoes in the vinaigrette. Serve warm or at room temperature, garnished with za’atar. Yields 6 servings.

Como Hacer Tamales con Aceite de Oliva [Vegan]

Olive Oil Tamales

Los tamales se hacen al vapor de masa, una masa a base de maíz, dentro de una cáscara de maíz hasta que estén tiernos. Los tamales tradicionales se hacen con manteca vegetal, pero esta receta lo puede sustituir por el aceite de oliva virgen extra. El resultado es una masa tierna con un sabor distintivo que combina perfectamente con una rica salsa de tomate y queso vegano.

Tamales De Aceite De Oliva [Vegan]


Para el llenado:

  • 1/4 cebolla picada
  • 2 dientes de ajo, picados
  • 2 1/2 libras de tomates
  • 2 chiles guajillos, tallos y sembrados.
  • 1 1/2 cucharadas de caldo de verduras en polvo
  • 2 cucharadas de aceite virgen extra

Para la masa:

  • 2 tazas de harina de tamal molida (harina de maíz)
  • 1 cucharada de polvo de hornear
  • 1 cucharada de sal
  • 2/3 taza de aceite de oliva virgen extra
  • 1 1 / 4-1 1/2 tazas de caldo de verduras

Para el montaje:

  • 1 paquete de hojas secas de maiz
  • Queso vegano


Remoje las cáscaras de maíz en agua caliente durante 30-45 minutos.

Para realizar el relleno:

1. Caliente 1/2 cucharada de aceite de oliva en una cacerola grande a fuego medio. Agregue la cebolla y el ajo y cocine hasta que empiecen a dorarse, aproximadamente 5 minutos. Transferencia a una licuadora.
2. Agregue los tomates, los chiles, los tomates y el caldo de verduras a la licuadora y haga un puré hasta que quede suave.

3. En la misma cacerola, caliente las 1 1/2 cucharadas de aceite de oliva restantes a fuego medio-alto.

4. Agregue la mezcla de chile y tomate y cocine, revolviendo regularmente, hasta que se torne de color oscuro, durante 4 minutos. Puede agregar un poco de caldo de verduras para diluir el puré hasta obtener una consistencia similar a la de una salsa.

5. Baje el fuego y cocine a fuego lento, revolviendo ocasionalmente, hasta que el color se profundice ligeramente y la consistencia sea suave, alrededor de 10-15 minutos, agregando más caldo según sea necesario. Sazone al gusto con sal y pimienta. Reserva.

Para hacer la masa:

En el tazón de una batidora, mezcle la masa de harina con el polvo de hornear y la sal.
Usando el accesorio de paleta, gradualmente comience a agregar el aceite de oliva. Cuando la masa comience a formarse, agregue gradualmente el caldo de verduras.
La masa debe ser tierna y esponjosa, pero debe mantener su forma.
Agregue más caldo si la mezcla parece demasiado seca, 2 cucharadas a la vez.


1.Corte ligeramente el queso vegano
Seque una cáscara empapada y póngala con el lado liso hacia arriba sobre una superficie de trabajo.

2. Recorte la parte inferior con unas tijeras para que la cáscara pueda quedar casi plana. Coloque aproximadamente 1/3 taza de harina en el centro de la porción más ancha de la cáscara.

3. Con las manos, extiéndalo uniformemente sobre dos tercios de la cáscara, dejando un borde de 2 pulgadas en el extremo superior estrecho de la cáscara.

4. Ponga 1-2 cucharadas de salsa de tomate en el centro de la masa, aproximadamente a 1/2 pulgada del extremo ancho. Añadir 1-3 tiras de queso vegano.

5. Doble la hoja de maíz por la mitad, a lo largo, de modo que los bordes se junten y el relleno quede completamente cubierto.

6. Pliegue hacia arriba la cáscara del extremo hacia arriba, dejando abierto el extremo ancho del tamal. Repita con los ingredientes restantes, hasta que toda la masa haya sido utilizada.

7. Llene una olla profunda, equipada con un inserto de vapor, con suficiente agua para alcanzar justo debajo del inserto.

8. Cubra y deje hervir a fuego alto. Coloque los tamales en posición vertical (con el extremo abierto hacia arriba) en el inserto, dejando espacio para que circule el vapor.

9. Coloque el inserto en la olla sobre el agua hirviendo. Cubra la olla con una tapa y cocine al vapor durante 60-90 minutos. Verifique el nivel del agua con frecuencia y agregue más según sea necesario para evitar que la olla se seque.

10.Para probar la cocción, retire con cuidado un tamal de la olla y déjelo enfriar durante unos minutos. Desenvuélvalo, si está listo, la masa debe fijarse y se retirará de la cáscara de maíz fácilmente.

11. Deje reposar los tamales durante 5-10 minutos antes de servirlos, para que la masa se reafirme.

12. Servir los tamales en sus envoltorios con salsa extra al lado.

About The Author

Azucena Noriega

Olive Oil Tamales_1

Principalmente mexicanas y, a veces, internacionales, cenas veganas fáciles y postres. Mi nombre es azu Soy un ingeniero biomédico que le gusta cocinar y hornear. Cocino, preparo, pruebo y pruebo recetas internacionales, y si realmente me gustan las comparto en mi blog Sweet Cannela. Vivo en la Ciudad de México, que tiene una altitud de 2,240 m (7,350 pies) sobre el nivel del mar, así que me gusta experimentar con recetas para hornear a grandes alturas. Últimamente, me ha interesado hacer recetas más saludables, usar ingredientes de buena calidad y reducir el consumo de productos animales. Y aunque no me llamo a mí mismo vegano estricto, estoy intentando hacer una receta a la vez. Te invito a que veas algunas de mis recetas en Sweet Cannela.


How to Make Soy Milk/Cómo hacer leche de soja

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Photo by Kevin Menajang on

Soy milk has a lot of information in the news regarding whether or not soy milk is healthy for you.  There’s research that says it’s good and bad.  However the bottom line is that you want to ensure that you are eating organic non Genetically Modified Organism (GMO) Soy Beans and then don’t eat it 3 times per day.  Only 1 serving per day is fine.  So maybe just a glass of soy milk or in your cereal is perfect.

3 cups of Soy Beans makes 1 gallon of soy milk.

  1. Soak 3 cups of dried organic soybeans in water overnight or for at least 8 hours
  2. Drain and carefully rinse the soybeans then add them to a grinder or blender and blend until smooth.  If using a blender add some water to aid blending
  3. Pour 1 gallon of drinking water into a large pot and add the blended liquid into it and stir for a few minutes.
  4. Strain the liquid through a muslin cloth and squeeze out the soya milk.  The pulp remaining in the cheesecloth is very nutritious also and can be used in bread making or soups.
  5. Bring the liquid to a boil, then lower the heat and simmer for at least 25 minutes.  Stir it with a wooden spoon to prevent burning.
  6. The soy milk can be enjoyed on its own, or with agave syrup, sugar or vanilla which can be added at this stage to flavor it.
  7. Serve warm or chill and enjoy.

NOTE: SOY milk may foam up quickly to the top of the pot.  If this happens, remove the pot from the heat or turn off the heat for a few moments until it cools a little and the foaming stops.


Photo by tyler hendy on

La leche de soya tiene mucha información en las noticias sobre si la leche de soya es saludable para usted o no. Hay investigaciones que dicen que es bueno y malo. Sin embargo, la conclusión es que usted quiere asegurarse de que está comiendo frijoles de soya orgánicos no modificados genéticamente (OMG) y luego no los coma 3 veces al día. Sólo 1 porción por día está bien. Así que tal vez solo un vaso de leche de soja o en tu cereal es perfecto.

3 tazas de frijoles de soya hacen 1 galón de leche de soya.

Remoje 3 tazas de soja orgánica seca en agua durante la noche o durante al menos 8 horas
Escurra y enjuague con cuidado las semillas de soja, luego agréguelas a un molinillo o licuadora y mezcle hasta que quede suave. Si usa una licuadora, agregue un poco de agua para ayudar a la mezcla
Vierta 1 galón de agua potable en una olla grande, agregue el líquido mezclado en ella y revuelva por unos minutos.
Colar el líquido a través de un paño de muselina y exprimir la leche de soja. La pulpa que queda en la estopilla también es muy nutritiva y se puede usar en la fabricación de pan o en sopas.
Hierva el líquido, luego baje el fuego y cocine a fuego lento durante al menos 25 minutos. Revuélvelo con una cuchara de madera para evitar que se queme.
La leche de soja se puede disfrutar sola o con jarabe de agave, azúcar o vainilla, que se pueden agregar en esta etapa para darle sabor.
Servir caliente o frío y disfrutar.
NOTA: la leche de SOJA puede formar espuma rápidamente en la parte superior de la olla. Si esto sucede, retire la olla del fuego o apáguelo por unos momentos hasta que se enfríe un poco y la espuma se detenga.

Making your own soy milk can be a great way to save $$, be Zero Waste and also ensure you aren't getting many of the preservatives that is put in commercial soy milk.  Good job if you do it!! But if you do 
not have time it's OK.  Just relax and eat something healthy.

tee peeValerie is a Health and wellness Coach. She is passionate about the planet and wants everyone to know that by making their own food, they can not only heal themselves but the whole planet. One person at a time that is. Share this Blog Post with your friends. Making your 
own food turns you into an Earth Angel so just know you're awesome no
matter what!!