One of the trickiest parts about switching from a vegetarian diet to a vegan diet is saying goodbye to cheese. A sharp brick of cheddar, creamy brie, or a luxurious cheese sauce can take your meal to the next level. Fortunately, you can make impressively delicious vegan and raw vegan renditions of cheeses and cheese sauces. You just need a handful of ingredients and a powerful blender!

The great thing about this low-fat vegan cheese sauce, besides the low-fat part, is that it comes together in just five minutes. Normally, vegan or raw vegan cheese sauces either have a base of cashews, another nut, or seeds. This cheese sauce packs a protein punch because the base is beans. This might just be the dairy-free cheese sauce you’ve been missing in your life. In fact, it may be the very sauce that gets you to convert from a vegetarian to a vegan.

Do beans give off that cheesy flavor, though? Unfortunately not, but that’s why you include nutritional yeast. Vegan cheese sauces depend on this ingredient! Fresh lemon juice gives this sauce a zesty zing and the almond milk provides a lovely creaminess to bring everything together. Once you blend all of the ingredients together, taste and season with salt and pepper, to taste. Feel like taking it up a notch? Add some garlic powder and onion powder and you won’t regret it!

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Sometimes, it’s nice to not see a green smoothie, right? Don’t get it twisted, folks, we love greens and you should eat them daily. The base of this smoothie, which only contains six ingredients, is bananas and blueberries. The next ingredients only add healthy fats, protein, fiber, and more nutrients! Chia seeds, ground flaxseed, raw almond butter, and homemade almond milk contribute to a thicker consistency and creamy texture that you’ll love.

You know what’s so great about this smoothie? Besides the fact that it tastes incredible and offers an exceptional nutritional profile, it is more akin to a blueberry milkshake than a blueberry smoothie. Trust us when we say that you may want to enjoy this for breakfast and dessert! Although, maybe avoid drinking this at night because you don’t want the fruit to ferment in your stomach overnight. Because of the healthy fats and protein, this smoothie makes for a great pre- or post-workout smoothie/snack.

Once you have your almond milk made, this smoothie comes together in a matter of minutes. Don’t be afraid to add a little desiccated coconut to the smoothie for a tropical flair. Not only does that coconut elevate the flavor, but it also makes the smoothie more fun and exciting to drink, especially if you want to enjoy it regularly.

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If you make your own almond milk, you are always left with almond pulp. After pouring the blended mixture through a cheesecloth, sieve, or nut milk bag, you press as much liquid out as possible. You normally discard this pulp because you don’t know what to do with it. If you compost, then you add the pulp to your compost bin. What you may not realize is that you can use this almond pulp in various cooking and non-cooking applications, for example, these maple orange sesame bites.

The great thing about almond pulp is that you can place it in an airtight container and freeze it until you need it. Don’t keep it in the fridge for a year. We suggest you use it within two months of putting it into the freezer. Almond pulp is similar to almond flour, in that it helps bind the rest of the ingredients in energy bites together. Plus, it often contains a little sweetness if you add dates, vanilla extract, or agave to your homemade almond milk. If you want to make your own almond milk, click here for a very simple raw vegan recipe.

Because the almonds are already blended into a pulp, your food processor will have a much easier job combining the ingredients. Once the mixture becomes clumpy, you can stop blending. Form the blended mixture into bite-size balls and then place on a baking sheet lined with parchment paper. Freeze the energy bites for 30 minutes, remove them, and then roll them in sesame seeds. Place them in the fridge for another hour or so and then remove to enjoy. These make for a filling snack or healthy dessert option!

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Crackers only come in boxes right? Wrong. While most of you are familiar with boxed crackers, they don’t always have to come out of one. You can easily make, and even improve upon, the humble cracker in a much healthier way. These rosemary coastal crackers, for example, are the perfect blend of savory, sweet, and salty. Each bite is more enjoyable than the next and we can confidently say that there’s no way you can enjoy one at a time. If you limit yourself to a single cracker, we need to contact you about your self-control because we need lessons.

Some crackers require dips, spreads, or toppings to enhance the flavor. With these crackers, you don’t need any of those flavor enhancers. All of the flavor is directly in the cracker. The dried cranberries (free of preservatives and added sugars) complement the herbaceous rosemary and nutty almonds and walnuts. Just make sure to chop up the dried cranberries before adding them to the food processor with the other ingredients. The food processor does a great job, but don’t trust it to chop up the cranberries along with all of the other ingredients.

This recipe has something that you probably don’t see too often: almond pulp. What is this strange ingredient and is it raw vegan? Almond pulp is the byproduct of almond milk. Save the pulp that results after you pour the almond milk through a fine mesh strainer, nut milk bag, or cheesecloth. You don’t have to throw that away because it is valuable! Finally, this is a time-consuming recipe because it take about 16 hours to dehydrate. Make it at night and it’ll be ready in the morning!

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What makes a good recipe? First and foremost, the flavors have to be on point. Without great flavors and some different textures, a meal may not intrigue your palate. This recipe packs a flavorful punch and has a texture that is similar to tapioca pudding, only it doesn’t contain the excess sugars and preservatives that packaged tapioca has. Banana chia pudding only requires three ingredients and about five minutes of your time. Then you place the pudding in the fridge overnight to set and it will be ready to eat in the morning.

To make this banana chia pudding, you will need a ripe banana, chia seeds, and some homemade almond milk (click here for that recipe). You can make a very simple almond milk with raw almonds and water, or you can add some dates or agave for natural sweetness. Once you make your almond milk, you will have about three days to use it before it goes bad. Pour the almond milk into the blender with banana and blend until smooth and creamy. Add the chia seeds and pulse the blender a few times. You don’t want to over-blend the seeds because you want the chia pudding to set in the fridge overnight.

Because this chia pudding contains banana, you don’t need to add natural sweeteners like grade A maple syrup or raw agave nectar. If, for whatever reason, you require more sweetness, add a drizzle of grade A maple syrup and mix in. You can also top your chia pudding with banana slices, raw almond butter, or blueberries for more flavor.

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Before you ask, no, this is not milk from the moon. Moon milk is a fun term from Ayurvedic medicine that is essentially warm milk with spices and honey. Typically, people consume it before bed to help fall asleep faster and sleep more soundly. You can make moon milk with any milk and combination of spices or sweetener. Typically, though, moon milk has a striking color that results from the different spices and adaptogenic herbs.

Cardamom moon milk obviously contains cardamom, which is a fragrant spice that is truly exotic. It is rich in antioxidants and helps improve digestive function. Besides cardamom, this moon milk contains ashwagandha, an adaptogen that works to regulate hormones, mitigate inflammation, and reduce stress. Although these herbs are highly beneficial, they do not provide the signature blueish hue that you see in the picture. In order to get that color, you need butterfly pea flower powder.

Butterfly pea flower powder has a dreamy blue color that works in harmony with ashwagandha and cardamom. According to health experts, butterfly pea flower helps reduce anxiety, stress levels, and may aid sleep. Not only does it provide a good dose of antioxidants, but it may also act as a natural aphrodisiac. It primarily helps relax the mind and body, just like the other ingredients in this moon milk, so we hope it helps you relax and fall asleep.

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A creamy, fruity pudding that is filled with fiber, protein, and healthy fats is an excellent breakfast item for anyone, regardless of dietary status. Vegan pudding, especially raw vegan pudding, can be tricky. Fortunately, you can easily whip up a batch of chia pudding, which exhibits a similar texture to tapioca pudding. Chia seeds bloom in liquid to create a tapioca-like consistency. Plus, eating homemade chia pudding is way healthier than opening up a sugary yogurt or pudding from the store.

How does chia pudding really come to be? Well, chia seeds have an outer coating that turns gel-like after being activated by moisture. Because of that cool feature, you can make chia pudding or jam. All you need to do is refrigerate the pudding for about one hour after blending everything together. The blending process actually accelerates the transition from liquid to pudding. It’s just better to enjoy it cold!

Unlike regular chia pudding, which is just liquid, chia seeds, and sweetener, this recipe blends the mango with the pudding. That creates a tropical feel and adds an element of fruity sweetness to the pudding. Because you’re using fresh fruit in the pudding, you want to consume it within two days of making it. Ideally, consume it the same day or the following day. The homemade almond milk also has a limited shelf-life, so make sure to enjoy this pudding quickly. You don’t want to put it in the fridge to set, grab it three days later, and have it taste spoiled!

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When the summer sun beats down you, what do you grab to refresh your palate and cool off? A cup of cold water is pleasant, but it doesn’t quite do the trick. That’s not to say that you should avoid water because you truly need it when the sun is out. But you need something with a little more pizzazz and a more electrolytes. That’s where this watermelon mint smoothie enters the equation. You sip on this after some fun in the sun and life will seem a whole lot better.

Watermelon is the quintessential summer fruit, but you may not always want to snack on it all the time. Perhaps you buy a large watermelon and need to figure out how to use it all before it goes bad. Incorporating the fruit into smoothies, detox waters, sorbets, or homemade slushies can help you use it before it spoils. Plus, mixing it with different flavors can help keep your taste buds interested in watermelon, especially if you plan on buying one every other week.

Is this watermelon mint smoothie replete with nutrients? Yes, of course, but the goal of this smoothie is to quench your thirst on a long, hot summer day. If you make a large batch, you can serve this smoothie to kids or at a backyard barbecue. You truly can’t go wrong with three simple ingredients! The only thing to remember is to cube and freeze your watermelon overnight. Scatter the cubes on a baking sheet lined with parchment paper and place in the freezer the night before you want to make this smoothie. Don’t put the cubes in freezer bags or you will end up with a giant clump of watermelon, which is not easy on your blender!

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When it comes to making green smoothies, it’s very easy to be heavy-handed with the greens. Adding too much kale or spinach can throw off the flavor balance and contribute to a very green-tasting smoothie. The last thing you want is for your smoothie to taste like lawn clippings! This smoothie is anything but a cup full of grass! In fact, it embraces one of summer’s juiciest, tastiest produce items: the mighty peach. Throw in some banana, spinach, and homemade almond milk and you have a tasty green peach smoothie.

Peaches are naturally juicy and sweet, which is why this smoothie doesn’t require any agave or maple syrup. Plus, the banana comes through with just the right amount of sweetness and creaminess to give this smoothie a great consistency. Peaches are great sources of vitamins A & C, fiber, beta-carotene, zeaxanthin, copper, lutein, and other carotenoids. Several studies found that people who consumed higher amounts of carotenoids experienced a lower risk of age-related macular degeneration, an eye disease that impairs vision. Foods that are naturally rich in carotenoids may also reduce the risk of type 2 diabetes, heart disease, and certain cancers.

If you love this smoothie as much as we do, you may want to stock up on ingredients and prep some smoothie bags. That’s a great movie during peach season! Slice up the peaches and bananas and evenly space them out on baking sheets lined with parchment paper. Freeze them overnight before portioning them out into freezer-safe bags. Add the spinach to the bags with the bananas and peaches then then you’re good to go. Add those ingredients and the almond milk to the blender when ready!

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Some people don’t like to discuss the topic of bowel movements, or lack thereof. We embrace the taboo conversation topic because it is a common concern that can happen to anyone. Fortunately, there are many easily accessible, natural remedies that can help get things moving. One of the easiest ways to encourage that process is to consume fiber-rich fruits and vegetables, especially in smoothie form. 

Different foods contain different types of fiber, the primary two being soluble and insoluble fiber. Soluble fiber forms a gel in the gut and works to feed healthy bacteria that inhabit the gut. Insoluble fiber adds bulk to stool and draws water into the gut to aid the elimination of stool. You can click here to learn more about soluble and insoluble fiber. 

Can Smoothies Help Relieve Constipation?

Smoothies made with high fiber fruits like bananas, kiwis, and berries, in addition to chia seeds and flax seeds, can provide the gut with enough dietary fiber to relieve constipation. Some evidence indicates that increasing your intake of fruit can promote beneficial bacteria in the gut. Adding yogurt to smoothies can also help relieve constipation due to the presence of probiotics, which work to relieve constipation and optimize gut health. 

Smoothies For Toddlers

If toddlers suffer from constipation, make sure to choose gentle ingredients to encourage bowel movements. Ideally, introduce new ingredients gradually to ensure that the toddler can tolerate them. Consider consulting a pediatrician if you have concerns about the child’s diet or constipation. It goes without saying, but the instructions for all of the following recipes are very simple: add all of the ingredients to a blender, blend until smooth, and then enjoy. 

Banana Berry Smoothie

• 1 banana, peeled and sliced
• 1/2 cup mixed berries 
• 1 tablespoon ground flaxseed
• 1/2 cup plain yogurt
• 1/2 cup water

Tropical Delight Smoothie

• 1/2 cup pineapple, cubed
• 1/2 cup mango, cubed
• 1/4 cup plain yogurt
• 1/2 cup papaya, cubed
• 1/2 cup coconut water

Peachy Fiber Smoothie

• 1 peach, pitted and sliced
• 1/2 cup spinach
• 1/2 cup almond milk
• 1 tablespoon chia seeds
• 1/2 cup ice cubes

Smoothies For Kids And Adults

Kids and adults can tolerate ingredients a little better than toddlers can. That said, make sure that there are no food allergies or sensitivities prior to enjoying the following smoothies. For the following recipes, add all of the ingredients to a blender, blend until smooth, and then enjoy.

Berry Blast Smoothie

• 1 cup mixed berries
• 1 pear, cored and cubed
• 1/2 cup water
• 1 cup plain yogurt
• 1 tablespoon ground flaxseed

Kiwi Banana Smoothie

• 2 kiwis, peeled and sliced
• 1 banana, peeled and sliced
• 1 cup spinach
• 2 tsp grade A maple syrup
• 1 tablespoon chia seeds
• 1 cup almond milk

Green Power Smoothie

• 1 cup spinach
• 1/2 cup pineapple, cubed
• 1 banana, peeled and sliced
• 1/2 cup cucumber, chopped
• 1 tablespoon chia seeds
• 1 cup coconut water

Creamy Papaya Smoothie

• 1 cup papaya, cubed
• 1/2 cup plain yogurt
• 1 banana, peeled and sliced
• 1/2 cup almond milk

Smoothies During Pregnancy

According to a 2021 survey, constipation was more prevalent during pregnancy and a few days after delivery than in females who were not pregnant. During pregnancy, it is integral to address constipation naturally because medications or laxatives may travel across the placenta and affect the fetus. As always, add all of the ingredients to a blender, blend until smooth, and enjoy. 

Creamy Oatmeal Smoothie

• 1/2 cup cooked oatmeal, cooled
• 1 banana, peeled and sliced
• 1 tablespoon almond butter
• 1 cup almond milk
• 1 tablespoon ground flaxseed
• 1/2 teaspoon cinnamon (optional)

Tropical Fiber Smoothie

• 1 cup mango, cubed
• 1 banana, peeled and sliced
• 1/2 cup pineapple, cubed
• 1 tablespoon chia seeds
• 1 cup water
• 1/2 cup plain yogurt

Green Berry Smoothie

• 1 cup spinach
• 1 banana, peeled and sliced
• 1/2 cup mixed berries
• 1 tablespoon ground flaxseed
• 1 cup almond milk

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