Tag Archive | "Vegan"

Post Work-Out Tropical Smoothie Recipe (Vegan)

 I have a super simple recipe for you guys, I’ll show you how to make a tropical post workout smoothie. It’s  simple yet hydrating and delicious. This smoothie is great not just after a workout, this will also work for scorching hot summer days when you’re sweating bullets and then some.

💦Coconut water replenishes your body better than water after a strenuous workout. Coconut water offers fifteen times more potassium—it contains about 470 milligrams per 8 ounces—than Gatorade or Powerade.
coconut water also contains high levels of disease-fighting antioxidants.

🍍Pineapples contain anti-inflammatory enzymes called bromelain that can help soothe muscles after a workout
Chia seeds pack a punch of energy-boosting power, they are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients. Chia seeds contain essential fatty acids alpha-linolenic and linoleic acid; mucin; strontium’ vitamins A, B, E and D; and minerals, including sulfur, iron, iodine, magnesium, manganese, niacin and thiamine; and they’re a rich source of antioxidants.

🍓 Strawberries and mango contain vitamin c which helps absorbs iron as well as other micro nutrients. They are also rich in fiber, and particularly high levels of antioxidants known as polyphenols plus these berries are 100% sodium-free.

Keep in mind this recipe isn’t written in stone, you can change it up if you like… instead of strawberries, you can add blueberries or instead of pineapple you can add a banana. Remeber it’s your smoothie.




Smoothie Recipe:

  • 2 Cups Coconut water
  • 1/2 Cup Pine apple
  • 1 Tbsp Chia seeds
  • 1/2 Cup Strawberries
  • 1/2 Cup Mango
Blend and Enjoy!

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Pistachio Vegan Ice Cream aka Nice Cream


Pistachio Vegan Ice Cream is a chip off of the ancient creamed ice and iced cream block. Yes, ancient…surprised?

Before there was ice cream or an ice cream industry…before there was an ice cream truck with carnival music or the “I scream- You Scream-We all scream for ice cream” ode to America’s favorite dessert was pinned…before there were top tier makers like Breyer’s, Blue Bell, Ben and Jerry’s, or the world’s largest ice cream specialty shop franchise, Baskin-Robbins, or the Eskimo Pie and Klondike Bar—which all dared to outdo the others to satisfy America’s frozen milk and cream-delectable dessert craving–there was Vegan Ice Cream.

Now known as Nice Cream, Vegan Ice Cream can be traced as far back as the 2nd century B.C. What makes it nice now, is what made it even nicer then…back during a time when organic fruit, vegetables and nuts were all there was: Plenty of Snow. No Milk. No gluten. No additives like colorings and stabilizers.

Can you even imagine that?  

And what about the fact there was no refined sugar nor artificial sugar substitutes, and absolutely no chemical fertilizers to expedite the growth or fruits and vegetables? Well, quite simply, it’s a fact…yes, there really was a time when “Green Food Goodness” (nutritious, organic fruit and vegetables, etc.) was the norm for breakfast, lunch and dinner, and for what we now call snacks and desserts.

So, go ahead and brace yourself: there was no chocolate nor caramel to add to the creamed ice concoctions for that “eyes rolled back to the back of the head” effect. And, while we’re at it—lactose intolerance was not a reality because the use of cow’s milk was nonexistent.

No bubble guts. No feelings of tiredness or sleepiness. No fighting the feelings of upchucking…Yes, Chuck could keep it all down!

What the earliest forms of frozen desserts offered were healthy, nutritious, and delicious treats,

that were simple to prepare and fun and exciting to eat…

…this is exactly what you’re being offered with this Pistachio Nice-Cream recipe and you’ll soon be able to offer it to your children…or someone you know who is diabetic or has a health concern that demands a change in diet and lifestyle…you can become an expert Nice Cream maker and be sought after by friends and family for birthday parties, company events and more.

You and others will love this summertime treat 365 days a year!  An ancient treat with a full blown modern desire…

Now, interesting enough, many individuals and cultures throughout the world and history, have staked their claim on originating the precursor to ice cream, as well as ice cream itself. Asking who invented ice cream is like asking who invented the desire for dessert… or chewing and swallowing.

Before there was ice cream, froyo (frozen yogart), a milkshakes or sundae…before there were different types of ice cream such as frozen custard, sorbet, gelato and others—there was what now is and will forever be: Nice—Cream.

If you are wondering why I referred to Nice Cream as NYCE Cream in the heading, here is the backstory: New York City is on record as being the first to offer ice cream to the general public in 1777 after years of being the dessert of privileged of the elite. NYC is also my birthplace and where I grew up…the place where I first got my first taste of frozen-creamy heaven…yes, there were ice cream parlors in the Big Apple that served some of the best ice cream on the planet…

…so, to honor the place where I first fell in love with conventional ice cream, and to honor the influence NYC’s cultural food diversity has had on my desire to create foods, meals, desserts and snacks that match the texture, taste, and flavor of popular fast foods and junk foods—but exceed them in nutritional value and health benefits—NYCE Cream is my way of offering you a recipe that combines a touch of my southern heritage with a huge measure of New York City Excellence (NYCE)!  

Please check out the video to learn how to make Pistachio Vegan Ice Cream (aka Nice Cream; Chef TR’s NYCE Cream) perfect every time. This recipe is simple and inexpensive to make, and is an excellent alternative to conventional ice cream for those who desire that junk food taste but want a dessert healthy enough for vegans.

So, whether you’re making dietary changes by choice or by force for better health—this Nice Cream favorite is sure to put a smile on your face and help you take inches off your waste…and, will become that healthy treat that children start to scream even louder for. Whoopy!

For fun facts on the history of ice cream and more, please check out these links below:



1925 Version of “I Scream, You Scream, We all Scream for Ice Cream”, Song:



I hope you enjot this recipe 🙂


Recipe:  Pistachio Vegan Ice Cream

2 cups coconut or almond creamer ( I used the So Delicous brand)
1/2 avocado                                                                                                     IMG_20160621_144913
1 tbsp vanilla extract
1/2 tsp almond extract
3 tbsp sweetener* such as coconut sugar,  turbinado sugar, agave or maple syrup
1 cup fresh spinach, lightly packed
2 cups ice cubes (if you do not have a ice cream maker)




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Vegan Crab Cakes (AKA Grab Cakes)


For Vegans and Vegetarians, the appeal and benefits of coastal living do not translate to pescatarian palate pleasures.  Although crab meat boasts myriad health benefits, in the world of Veganism/Vegetarianism: not even its impressive attributes of being a great source of vitamin B12, and a complete source of protein offering the 20 essential amino acids is enough to overlook the fact that—crab meat is the product of what was once a living creature.
You’ve got to the love the PETA consciousness of the meatless advocates of dietary meal creativity employing fruits, vegetables, nuts, herbs, spices, and more—to keep our bodies and brains healthy and well, through “real deal meals” and food items that are:  nutritious—AND—delicious! When it comes to Vegan Crab Cakes (aka Grab Cakes), made of a little of this and a little of that…once you’ve experienced pure palate ecstasy, there will be no turning back.
Unlike our coasting living, sea-creature eating counterparts living on the coast of the Atlantic, Pacific, the Gulfs, with vast food choices, the real seafood flavored offerings for Vegans/and Vegetarians are few and far in between. And although technology has not advanced to the point of being able to send and receive choice seafood items via email or text, there are seafood markets around the country eager to ship to those residing “seafooders” dwelling inland—you are about to get your Vegan Crab Cakes delivered to you right here and now—with a twist.
Coming straight to you from just 30 minutes outside of Charleston, SC, the Low-Country, as it is affectionately called is famous for its you-know-what (seafood)—I am about to share with you how you can devour “you-know-what” in a tasty matter of a few minutes with only a few plant based ingredients…and with a clear conscience.

Now, Vegan CraHearts of palm- Vegan Crab Cakesb Cakes is an oxymoron in of itself, I must admit. The key ingredient is hearts of palm. This is what gives the Vegan Crab Cakes(aka Grab Cakes) that crab meat texture. Once the hearts of palm is processed and the other ingredients are added—you’ll be able to trick a real crab cake junkie every time! Let’s get started!






Vegan Crab Cakes:

1 14 ounce can hearts of palm, drained, rinsed, dried

1/2 medium sized  red onion, chopped

1 celery stalk,  finely chopped

1/2 red bell pepper, chopped

1/2 green bell pepper, chopped

3 tablespoons vegan mayonnaise

2 tablespoons dijon mustard

2 tablespoons Old Bay Seasoning

1 tsp black pepper

1 tsp lemon juice

1 cup panko breadcrumbs

(Reference the video above for instructions)

Vegan Tartar Sauce Recipe:

½ c vegan mayonnaise

1 Tbsp sweet pickle relish

1 Tbsp fresh parsley, minced

1 Tbsp lemon juice

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100% Vegan Black Bean Burgers


Vegan black bean burgers are perfect for meatless Mondays or anyone transiting to a vegetarian or vegan diet.

Vegan black bean burgers is the perfect meat substitute because the are very high in protein, not only are they nutritious are high in fiber and antioxidants, they also aid in disease prevention.


1 (15 ounce) can black beans, drained and rinsed

1/2 chopped sweet onion

1 tablespoon minced garlic

1/4 cup minced green bell pepper

1/4 cup minced red bell pepper

1 cup flaxseed

1 cup warm water

2 tablespoon sweet relish

1 tablespoon smoked paprika

1 teaspoon chili powder

1 teaspoon ground cumin

1 teaspoon seafood seasoning (such as Old Bay®)

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 /2 



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Raw Vegan Apple Pie

You can enjoy delicious raw vegan apple pie with just a few simple ingredients.

This raw vegan apple pie is made with fresh organic ingredients, you can find most of these ingredients at your local farmers market or grocery store that sells organic products. It’s best to make homemade food especially if you live in a area where there aren’t any vegan or vegetarian restaurants, plus you have the satisfaction of knowing exactly what’s in your food.

This can be a fun recipe the whole family can be involved with, gather everyone around because you will need a few helping hands with the prep work. There are many versions of this classic pie,  this is Chef TR’s version grab a pen and paper…let’s get started!



1/2 Cup pecans or  walnuts

1 Cup raisins

2 Tbsp coconut sugar

1 Tsp vanilla extract

1/2 Tsp Nutmeg

1 Tsp Cinnamon

1/8 Tsp Himalayan salt

( Dust the bottom of the pie pan with any gluten free flour)


3 Apples cut and cored

1/4 Cup Raisins

2 Tbsp Fresh lemon juice

1/8 Tsp Himalayan salt

1 Tsp Vanilla Extract

1/2 Tsp Nutmeg

1 Tsp Cinnamon


1 Cup cashews (or blanched almonds, soaked  for 12 hours)

2 Tbsp Fresh lemon juice

1/8 Tsp Himalayan salt

1 Tsp Vanilla Extract

1/2 Tsp Nutmeg

1 Tsp Cinnamon

2 Apples Sliced and soaked in lemon juice to garnish to top of the pie and dust a little cinnamon to add the final touch.

I hope you enjoyed this recipe 🙂








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TR Creations-Store- Vitmaix


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