Cranberry Smoothie

• 2 cups fresh cranberries
• 3 cups milk (soy/rice/cow/goat/...)
• 1 cup plain or flavoured yoghourt
  
• 1 ripe banana
• 4 TB maple syrup or other sweetener.
  
• 1/2 t ground cinnamon
• 1 T vanilla extract
  

Method:
Rinse cranberries. Put everything in blender. Blend. Enjoy.

The cranberries can be quite sour, so more sweetener may be needed.
It is almost impossible to get this smoothie smooth, due to the cranberries. Some people may not like this.

I had this smoothie this morning & it was great!

Spicy Olive Hummus

• 2 cups cooked or canned chick peas
• 1 cup of pitted black olives
• 1/2 cup salsa
• 2 TB tahini
• 6 cloves minced garlic to taste
  
• salt & pepper to taste
  

Method:
Put all in blender & blend until smooth. Use immediately. Store in refrigerator.

Morning Shake

Simple. Yes, applesauce.

• 1 cup plain yoghourt
• 1/2 cup unsweetened apple sauce
• 2 cups milk (soy/rice/cow/goat/...)
• 1 ripe banana
• 1 TS vanilla extract
• 1/2 cup of any other fruit (peach, pear, berries, etc.)

Method:
Blend in blender. Enjoy.

Pohara Soup

This is a rich thick autumn soup that really satisfies. Fairly high in protein and low in fat. Inspired by friends living in the area of Pohara, South Island, New Zealand.

• 1 TB mustard seeds
• 3 TB cumin seeds
• 3 TB Turmeric powder
  
• 1 TS Oregano
  
• 1 TB Curry powder
• 1-6 cloves of garlic or to taste
  
• 2 large red onions, chopped medium
  
• 1 large white onion, chopped medium
• 1 large sweet potato, 1cm cubes
• 2-3 cups chopped button mushrooms
  
• 2 medium zucchini, chopped medium
  
• 1 can (28oz) Chick peas or garbanzo beans or 3 cups cooked beans
  
• 1 can (28oz) Pinto or similar beans or 3 cups cooked beans
• 2 cups sliced black olives
  
• 3 cups of tomato sauce
• 1 cup red wine
  
• 3 TB oil or butter
• water
• salt & pepper to taste
• 1 TB honey or to taste
  

Method:

1. Remove liquid from beans & do not discard.
2. Put beans & garlic in blender & blend until smooth, adding liquid from #1 if too thick.
3. Add beans & tomate sauce to large pot, heat on low.
   
4. Heat skillet, add butter/oil; when hot enough add cumin & mustard seed.
5. When mustard seeds begin to pop, add onions.
6. When onions not quite transparent, add mushrooms.
7. Cook mushrooms well, to allow flavour to come out.
8. Add sweet potato. Stir so not stick. After 2-3 minutes add 1 c. water & reduce to medium heat.
   
9. When sweet potato almost cooked, add zucchini.
10. Salt & pepper to vegetable mixture
    
11. After 2-3 minutes, add vegetable mixture to beans, adding red wine and liquid from #1 and/or water for desired thickness.
12. Stir in honey.
    
13. Bring to simmer & reduce to low.
14. Stir in black olives. Allow several minutes before serving.
    
15. Serve.

Makes a very large pot of soup.

Variations:

• Add plain yogourt or sour cream to soup
• Add carrots, potatoes, other root vegetables
• Instead of tomato sauce, 3-4 ripe tomatos & add with bean to blender (if this is too much for your blender, split beans & tomatos and blend in two separate runs).