THE CHINA STUDY QUICK & EASY COOKBOOK (5 page)

MAKES 1 SERVING    

My first meal of the day is usually a smoothie and sometimes my midday meal might be another smoothie if I am in a hurry. I vary the flavors by changing the fruits. This recipe and the few that follow are some of my favorite smoothie recipes.

½ cup unsweetened nondairy milk, more as needed

1 large ripe banana, sliced

1½ cups frozen pineapple chunks

½ cup pitted Medjool dates or Two-Minute Date Puree (
p. 62
)

2 teaspoons lemon juice (optional)

1.
Combine everything in a blender and process until smooth and creamy. Add more milk as necessary to achieve a pourable consistency.

MAKE IT EASY

I keep pineapple chunks and other fruits in the freezer so I can have this quick breakfast treat ready in a flash. If using fresh pineapple, blend 1 cup of pineapple chunks with 3 ice cubes.

MAKES 1 SERVING    

The strawberries and vanilla extract in this recipe make the smoothie taste like strawberry ice cream. You could also try almond extract for a little variety.

1 cup unsweetened nondairy milk, plus more as needed

1½ cups frozen strawberries

2–3 pitted Medjool dates, or to taste

½ teaspoon vanilla extract

1.
Combine everything in a blender and process until smooth and creamy. Add more milk as necessary to achieve a pourable consistency.

MAKES 1 SERVING    

You’ll never find peaches growing next to mangos where I come from, but they taste great together in a smoothie.

¾ cup frozen peach slices

¾ cup frozen mango chunks

1 cup unsweetened nondairy milk, plus more as needed

2–3 pitted Medjool dates, or to taste

½ teaspoon lemon juice

1.
Combine everything in a blender and process until smooth and creamy. Add more milk as necessary to achieve a pourable consistency.

MAKES 1 SERVING    

The cinnamon, nutmeg, and vanilla extract really give this smoothie that banana bread flavor, so don’t leave them out. Smoothies are like an instant breakfast. Keep ingredients on hand, have breakfast ready in less than five minutes, and never have an excuse to skip breakfast.

2 ripe bananas

1 cup unsweetened nondairy milk, plus more as needed

1 cup ice

2 tablespoons maple syrup or ¼ cup pitted Medjool dates

pinch ground cinnamon

pinch ground nutmeg

¼ teaspoon vanilla extract

1.
Combine everything in a blender and process until smooth and creamy. Add more milk as necessary to achieve a pourable consistency.

MAKES 4 (1-CUP) SERVINGS    

Muesli is a breakfast cereal made from rolled oats, fresh and dried fruit, nuts and seeds, and sometimes other grains. It is easy to prepare and nice to have on hand since it keeps well in an airtight container. Try adding chopped fresh fruit and unsweetened nondairy milk.

3 cups rolled oats or other rolled grain like rye or barley

1 cup chopped dried fruit (raisins, apricots, figs, dates, apples, etc.)

½ cup chopped nuts or seeds (walnuts, pecans, cashews, almonds, sunflower seeds, sesame seeds, etc.)

1.
Preheat the oven to 350°F.

2.
Place the oats or grains on a baking sheet and toast them for 13–15 minutes, until they are lightly browned.

3.
Remove the oats or grains from the oven and let them cool to room temperature.

4.
Combine them with the remaining ingredients before serving, and store leftovers in an airtight container for up to 7 days.

MAKES 12 (¾-CUP) SERVINGS