(+1) 902-209-9878 info@redbikewayoflife.com

Pump Up Recipes

L

 

Tropical Sunrise Smoothie

 1 peeled orange (fresh & frozen)

1/2 frozen banana (4 chunks)

2 pkgs frozen pineapple

1/3 cup almond milk

1/4 cup orange juice

Coconut (1 tbsp. in blender)

To brighten up a dark day in winter! (The Lavender Pumpkin Piano Café, Windsor, NS).

Chickpea Soup

1/8 cup olive oil

1 chopped onion

1 minced garlic clove

1 green bell pepper chopped

5 button chopped mushrooms

1/2 tsp dried oregano

1/2 tsp dried parsley

1/2 tsp dried basil

1 pinch crushed red pepper flakes

1 can tomato sauce

1 can chickpea beans, drained

4 cups water

In large saucepan, combine olive oil, onion, garlic, bell pepper, mushrooms, oregano, parsley, basil, and red pepper flakes. Saute for about 5 mins or until onions are tender. Add the tomato sauce, chickpeas & water. Reduce heat to low, cover & simmer for 30 mins.

(Featured previously at The Lavender Pumpkin Piano Café, Windsor, Nova Scotia).

Green Energy Smoothie

This smoothie was very popular at The Lavender Pumpkin Piano Café (Windsor, NS) and gave everyone a power boost for the day.

 1 frozen banana (8 chunks)

1/2 cup frozen grapes

6 tbsp. almond milk

1/2 apple cored & chopped

1 cup frozen spinach leaves

5 tbsp. orange juice

Zany Chocolate Smoothie

1 frozen banana (8 chunks)

1 cup almond milk

1 tsp. chia seeds

2 tbsp. almond butter

1 tsp. coconut oil

1 cup frozen kale

2 tsp. cocoa powder

Another requested favorite at The Lavender Pumpkin Piano Café (Windsor, NS).

Carrot Apple Ginger Soup

1 tbsp olive oil

1 cup diced onion

2 garlic cloves, minced

2 tbsp fresh grated ginger

1 large apple

5 cups peeled & chopped carrots

4 cups veggie broth

Pinch of nutmeg

Salt & pepper to taste

In large pot, 1 tbsp olive oil over medium heat. Add chopped onion, and cook for 5 mins. Add garlic & ginger and cook for some more time. Add chopped apple & carrots. Add veggie broth and bring to a boil. Reduce heat to low-med and simmer 20  mins. Put mixture in blender. Add salt & pepper to taste. Garnish with ground pepper and a drizzle of olive oil.

(Featured previously at The Lavender Pumpkin Piano Café, Windsor, Nova Scotia).

Carrot Apple Ginger Soup

The following recipe combinations were featured at my café – The Lavender Pumpkin Piano Café in Windsor, Nova Scotia. Recipes were created by yours truly.

a) Cranberry Chicken: Cranberry sauce, 3 slices of chicken, spinach, & chopped apple

b) Turkey Valley Apple Panini: Apple butter, shredded cheese, 3 slices of turkey, & apple slices. (Put on the Panini and enjoy!) An Annapolis Valley special.

c) Spinach Feta: Hummus sauce, chopped red or yellow pepper, spinach, & feta cheese.

d) Chicken Pesto: Pesto sauce, chopped red or yellow pepper, spinach, & feta cheese

e) Cucumber Dill: Cream cheese, chopped cucumber, chopped red or yellow pepper, & fresh dill.

Ginger Zinger Smoothie

1 frozen banana (8 chunks)

1/2 cup frozen blueberries

2 tsp. grated ginger

2 cups frozen kale

1 cup almond milk

1 tbsp. chia seeds

1/8 tsp. ground cinnamon

1 tbsp. raw honey

 Another popular smoothie at The Lavender Pumpkin Piano Café (Windsor, NS).

Potato Dill Soup

2 tbsp. butter

1 white onion

1 large carrot

4 cups cubed potatoes

4 cups broth (veggie or chicken)

Dill

1 cup milk or cream

Melt butter in large pot and add onions. Add carrots & potatoes. Cover & let veggies sweat on low heat for 10 mins. add broth, dill, and milk. (Featured previously at The Lavender Pumpkin Piano Café, Windsor, Nova Scotia).

Pink Banana Smoothie

This smoothie was a hit with the kids who visited The Lavender Pumpkin Piano Café (Windsor, NS).

 

1 frozen banana (8 chunks)

1 pkg frozen strawberries

5 tbsp. almond milk

8 tbsp. orange juice

Spinach & Feta Soup

1 medium onion chopped

olive oil for frying

1 bunch of spinach

1 large potato, peeled & cubed

1 liter chicken stock or water

2 1/4 cups 2% low fat milk

2 1/4 cups water

1/4 cup flour

salt & pepper to taste

1 tsp celery salt

1 wheel of feta cheese

Fry onions in large pot with olive oil. Add spinach until wilted. Add potato, celery salt, & chicken stock, and cook until potatoes are soft. Mix the milk & flour and add soup to pot. Let soup thicken. Add flour if soup is thin. Season with salt & pepper. Sprinkle with feta cheese as garnish on top of hot soup. (Featured previously at The Lavender Pumpkin Piano Café, Windsor, Nova Scotia).

Follow by Email