Caribbean Channa Aloo Roti

 

The second instalment of easy, simple-to-make recipes for my sister Denise! I first fell in love with roti on a date with the fine gentleman who is my now husband, aaaah, it was meant to be! He took me to a Caribbean Flavours, a great little place in Ottawa, which unfortunately is now closed. The food was amazing, the wait times were extremely long, but in the end it was worth it. Here is my rendition of channa aloo roti, a spicy chickpea potato curry wrapped in freshly grilled roti bread. Make it as spicy as you like and/or can handle...you don't want to suffer the shame of being served from the 'wussie pot' of mild roti filling made especially for people who can't handle heat!

Ok, Denise is already wondering how homemade flatbread is supposed to be 'simple', and I agree - if you're not inclined to make the dough, roll it out and cook it in a frying pan, then just make a side of rice and skip the bread altogether. The filling is simple to make, and while it doesn't look overly visually appealing, it would tase great on it's own with rice. 

Makes 4 servings.

If you do decide to make the bread, start it first as it needs to rest for about an hour:

1 cup flour, half whole wheat & half white
1/2 tsp baking soda

1/2 tsp salt
2 Tbsp + 1 tsp olive or vegetable oil, seperated
1-4 Tbsp milk of choice

In a large bowl, mix the flour, baking soda, salt and 2 Tbsp olive oil. Add enough milk to make a soft dough. Knead for 1-2 minutes on a floured surface. Clean the bowl, add the remaining 1 tsp oil, and roll the dough around in the oil to cover the surface. Put a clean towel over the bowl, and let rest for 1 hour while you prep the filling.

 

1 tbsp olive or vegetable oil

3 tsp turmeric
1 1/2 tsp cumin
1 tsp allspice
1/2 tsp ground ginger
1 tbsp garam masala

1-2 large sprigs fresh thyme
1 onion, cut into small pieces
3-4 cloves garlic, minced or

1 can chickpeas, or enough cooked from dry to make 1.5 cups
2 medium sized potatoes, peeled and chopped into 1/4" cubes
1 small scotch bonnet pepper, seeded and minced
note: wear plastic gloves or small baggies on your hands when handling the pepper, the juice will burn your skin!

salt to taste

Heat oil in a large pot, and add the turmeric, cumin, allspice, ginger garam masala and onions. Cook the spices over medium heat for a minute or so, until the spices become fragrant - be careful not to burn them! Add remaining ingredients to the pot, and continue to cook for a couple of minutes to brown the potatoes. Add enough water to just cover the potatoes, reduce heat to a low simmer and cook until the potatoes are tender.

 

At this point, the broth should have reduced quite a bit. Take a fork to break up a couple of the potatoes a little, creating a thicker mixture. Season with salt to taste.

Assembling the roti:

Cut your roti dough into 4 pieces. On a floured surface, roll out each piece of dough to a large circle, making sure it's no bigger than your frying pan. As the circle of dough rests, heat a tablespoon of oil in the frying pan over medium heat and swirl it to cover the entire bottom of the pan. Lay your circle of dough in the pan, and cook on each side for 2-3 minutes or until the dough puffs and is lightly browned on each side.

Place dough on serving plate, place a scoop of the channa roti filling in the middle and fold the sides to make a little bundle. Voila! Great served with ripe plantain grilled in a little olive oil, and streamed green beans sprinkled with oregano.

Per serving: 397 cals, 14g fat, 60g carbs, 601mg sodium, 11g fiber, 12g protein.  (PRO42.2/11%,CHO234/59%,FAT120/30%)

Buddha Rice Bowl with Ginger-Carrot Dressing

The first installment in simple, easy-to-prepare recipes for Denise – and all of you too, of course! This rice bowl comes from Aux Vivres, a wonderful veg restaurant in Montreal, Quebec. I’ve had the Buddha Bowl a few times…brown rice, steamed veggies, delicious Wafu carrot-ginger dressing, topped off with toasted pepitas. Yum!

So here’s the thing. This recipe has a few steps, but don’t be put off – the ingredients can be adapted to whatever you have on hand. Wait, did we just lose Denise? I hope not, this dish is soooo worth it. Don’t feel like making the homemade Wafu dressing? Fine…buy it or use the leftover sauces sitting in your fridge. Don’t want to marinate and grill tofu? Sure…buy something pre-made or use whatever leftover proteins you’ve got kicking around. You get the idea. And even better, Aux Vivres serves this warm rather than piping hot, which means if things cool down between preparation steps, no biggie.

And, if you’re still not convinced this is easy food to make, get your other sister to do it for you. I think both of mine will like this dish very much! Carrot-ginger Wafu dressing, by the way is amazing...check my lower-calorie homemade vegan version.

1 cup uncooked brown rice

1 x 450g firm tofu

2 Tbsp soy sauce

1 tsp sesame oil

1 Tbsp oil, for grilling the tofu

4 cups broccoli stalks

1 large or 2 medium carrots

3 cups spinach

1 cup sprouts

¼ cup pepitas

1 recipe Ginger-Carrot dressing

Start cooking your rice, follow package instructions. In the meantime, slice tofu into 2” strips, and marinate in soy sauce and sesame oil while preparing remainder of ingredients.

Get a steamer basket ready – if you don’t have one, a microwavable container, a little water and plastic wrap will do just fine. Slice your broccoli stalks into large pieces, or whatever size is desirable for you. Place them in the steamer basket and steam for 4-5 minutes or until just tender. While the broccoli is cooking, shred your carrots – no need to cook them, they’ll be used raw. Once the broccoli is ready, remove from steamer basket and add the spinach. Keep the lid off, and let the spinach wilt for a minute or two while you prepare the tofu.

Heat a grill or frying pan over medium-high heat, add your oil and gently place the tofu strips in the pan. Discard the remainder soy sauce, or keep it to drizzle over your meal if desired. Grill the tofu until nicely browned. Remove from heat and put aside while prepping the serving bowls.

Place ¼ of the rice in the bottom of each serving bowl, and arrange tofu, broccoli, carrots, spinach and sprouts on top. Using a dry pan, toast pepitas over low heat, and then sprinkle them on top of each serving bowl.

Serve each bowl with ¼ of the Ginger-Carrot Dressing, either on the side (I used a shot glass for the pic!) or drizzle over the entire dish.

Per serving: 413 cals, 15g fat, 53g carbs, 596mg sodium, 7g fiber, 19g protein.  (PRO68.2/17%,CHO211/51%,FAT133/32%)

Ginger-Carrot Dressing

This dressing is my take on Ginger-Carrot Wafu, a delicious sauce made here in Canada! My version is a little less creamy and sweet, but also contains less than half the calories...

Makes about 1/2 cup.

½ cup carrots, sliced

¼ cup rice wine vinegar

½ tsp sesame oil

1 tsp soy sauce

2” piece ginger, grated or finely minced

1 tsp garlic puree, or 1 clove finely minced

1 tsp mayonnaise of choice

¼ tsp succanat, brown or white sugar

¼ cup milk of choice

Boil or steam carrots until well done, then run under cold water to cool. Put carrots and remaining ingredients in a blender, puree until smooth. If you don't have a blender, mash the cooked carrots with a fork and use a whisk to blend all ingredients in a bowl.

Per serving: 30 cals, 2g fat, 2g carbs, 112mg sodium, 1g fiber, 1g protein.  (PRO2.3/8%,CHO11.6/38%,FAT16.2/54%)

Recipe challenge - feed Denise!

Denise, always serious.

Who doesn't love a challenge! One of my younger sisters lives in Ho Chi Minh City (Vietnam) teaching English as a second language. Denise is, shall we say, not inclined to cook for herself unless it is required to sustain life. She'd much rather just eat great food than actually go through the effort of cooking over a hot stove. 

Apparently in Vietnam, takeout is both a tasty and fairly inexpensive endeavour - but having the same dishes over and over can be monotonous. This past summer, Denise came home to Canada for a family visit armed with a list of healthy ingredients readily available to her overseas, and she's looking for easy recipe suggestions to bring back.

So help us out by submitting your recipe ideas!

Here are the guidelines:

1. The recipes must be short and simple, and ingredients must draw primarily from the list below.
2. Be sure to include ingredient quantities and instructions for assembling the dish. 

3. Denise has access to a stovetop range, and a toaster over - but no microwave or actual oven for baking in, anything baked or roasted would have to be done in her toaster oven.

4. Her list includes meat products because she's not vegetarian, but for the purposes of this blog, I will be adapting and posting the recipes as veg-friendly only.

If you've got a great recipe you think she'd be able to make, send us an email at cookin.from.my.kitchen@gmail.com

Please note that you will get credit for submitting the recipe, but that I will likely tinker with the ingredients to suit her tastes. I'm looking forward to trying some things cookin' in your kitchens!

                           

onions         kidney beans      brown rice     

garlic          lentils                pasta

zucchini      chickpeas           couscous

broccoli      white beans        flour     

carrots                                 spaghetti sauce

bok choy

green beans       tomatoes

limes                 green cabbage

broth cubes        cilantro/parsely

spices

Cold Thai Rice Noodle Salad

Rice noodles are the best - this salad is cool and refreshing! To round it out as a meal, sometimes I'll fry up cubes of tofu that have been marinading in soy or teriyaki sauce and add them to the salad. I add way more veggies than you'd normally find in this kind of salad, I find it adds bulk to the dish but with few calories...yummers!

Makes 4 servings.

1 x 250g package rice noodles

2 cups 2" pieces of thinly sliced carrots
2 cups 2" pieces of thinly sliced cucumbers (seeded if desired)
1/2 - 1 cup coriander leaves, roughly chopped
1/4 cup unsalted peanuts, roasted and chopped
1 green onion, thinly sliced for garnish

dressing:
1/3 cup rice vinegar
1 Tbsp sucanat or brown sugar
1 clove garlic, minced or pressed
4 Tbsp lime juice (or 1 freshly squeezed lime)
1-2 Thai red chilies, seeded and thinly sliced
1 Tbsp olive oil

Cook noodles according to package instructions, rinse under cold water until the noodles are cool. Mix all dressing ingredients, and pour over noodles. Let marinade for 20-30 minutes if time permits, the noodles will soak up the dressing and expand a bit. Divide up the noodles into 4 bowls, top with carrots, cucumbers, coriander, a sprinkle of roasted peanuts and sliced green onions.

Per serving: 357 cals, 8g fat, 65g carbs, 160mg sodium, 4g fiber, 5g protein.  (PRO15.8/4%,CHO270/76%,FAT71.4/20%)

Spicy Hickory Maple Seitan Bacon

Those of you who know me, know my take on faux meats. Aside from a torrid love affair with commercially-made faux chicken nuggets (oh my pretties how I long to smother you in hot sauce), I don't try especially hard to mimic the real thing - I'm more concerned with the experience of food. I miss sausages because my Dad used to cart home pounds of freshly made Hungarian kolbasz and hurka...stuffed in a suitcase for the flight home from Montreal to the Maritimes, I kid you not. It was passed around the table as something special, something we ate together. I miss ground beef because I miss burgers on the grill, not because I long for the flavor of cow. Hey, that`s just me, you do what you want. So when it comes to working with meat alternatives, yes, I do try to mimic the flavor to some extent - but let`s face it, nothing about wheat gluten could fool a carnivore into thinking it`s meat. Enjoy it for what it is; a high-protein, versatile addition to your cooking repertoire. And for those of us vegheads out there, it`s a way to connect with foods and experiences we long to recreate.

All to say, I`ve recently stumbled across several faux bacon recipes, and was intrigued by the unique pairing of red and white doughs to recreated the marbled effect of bacon. Hmmm...culinary challenge indeed. In creating this version, I decided to bypass the technique of blending in pre-prepared soy bacon bits for added flavoring. Really...blech if you ask me. I`m sure it tastes more like bacon, but I think we can do better than artificial bacon flavor additives. I decided to focus on the flavors of maple syrup for a little sweetness and pureed chipotle peppers for its rich smoky flavor and deep red color.

If you don`t care to follow the steps to make it look similar to bacon, mix everything in a bowl and carry on. Otherwise, check out this creative take on veg bacon. And when it`s done, go nuts...fry slices in a skillet or chop it into cubes and bake in the oven (think salad topping). I`m hungry all over again.

Makes a 19 oz loaf, approx 24 slices.

In seperate bowls, mix the following dry ingredients:

red dough                              white dough
1 cup vital wheat gluten        1/2 cup vital wheat gluten

1/4 cup soy flour                   1 Tbsp soy flour

1 Tbsp garlic powder              1 1/2 tsp garlic powder

1 tsp onion powder     

1 Tbsp smoked paprika
1/2 tsp black pepper
1 tsp salt

In seperate bowls, mix the following wet ingredients:

red dough                       white dough

2/3 cup cold water         1/2 cup + 1 Tbsp cold water

1 Tbsp olive oil               1 tsp olive oil

1-3 chipotle peppers
     (pureed and try to remove seeds)
2 Tbsp maple syrup

1 Tbsp tomato paste

1 tsp liquid smoke

Mix together the white dough wet and dry ingredients, and knead for 2-3 minutes. Dust a clean surface with wheat gluten, and roll out the dough. Now do the same for the red dough.

Here's where you get to be creative. Layer the red and white doughs, cut them into pieces if necessary. In the bacon pictured, I alternated 3 layers of red with 2 layers of white. I used the final layer to cover the entire loaf.

Place a sheet of foil on a baking tray, and cover liberally with cooking spray. Place your bacon on the tray, and cover with another sheet of sprayed foil, oiled side facing the bacon. Place a plate or cutting board on top, and carefully balance something heavy on it - I used 2 heavy jars of peanut butter. Allow to sit for 30 minutes.

Remove your weight and cutting board, and bake in a 315 degree oven for 45 minutes. It may appear slightly underdone, and 'give' to the touch, but that's ok, you'll be frying up the slices later. Remove your foil for the last 15 minutes of baking, but be sure the top doesn't get too brown. Cool, then slice! If freezing, cover in plastic wrap and put in a freezer baggie.

Note: if you decide to omit the chipotles and black pepper to cut out the spice, replace with 1-2 Tbsp of water or tomato paste. Best used fried or baked - if used in a dish with a sauce, baked seitan will absorb too much liquid and be a bit smooshy...you could try adding at the last minute, but a smoky tofu-based 'bacon' would be best. Recipe to come  :-)

Per 2 slices: 83 cals, 2g fat, 5g carbs, 211mg sodium, 0g fiber, 11g protein.  (PRO44.8/54%,CHO20.1/24%,FAT18.5/22%)

Chipotle Chili Bowl

This makes a rather large pot, but freezes well. Chipotle peppers are jalapeno peppers, roasted - look for canned chipotles in adobo sauce in the mexican section of your grocery store. They keep forever in the fridge, but you can freeze what`s left if your fridge is as full as mine. Husband, no comment please. Adjust the seasonings as you see fit, I like my chili spicy but cut back as needed. mmmmm...love chili.

Makes about 11 x 1 cup servings.


1 Tbsp olive oil
1 green pepper, finely minced
1 large onion, finely minced
2 cups mushrooms, roughly chopped
1-2 Tbsp ground cumin
1-2 Tbsp chili powder
1-3 chipotle chilies in adobo sauce, minced
4 1/2 cups well-cooked beans (try a mix of black and pinto)
1 x 796ml/28 fl oz tin tomato pieces
1 x 796ml/28 fl oz tin crushed tomatoes
1 Tbsp garlic powder
1/2 cup TVP
1 cube faux beef bouillon

Heat the olive oil in a large stock pot. Add the vegetable and saute for 5-10 mins on medium heat, until cooked through and lightly browned. Add cumin and chili powders, and continue stirring until spices are fragrant. Add chipotles, beans, tomatoes and garlic powder. 

In a separate pot, heat 3/4 cup water and the bouillon cube to boil. Add TVP, remove from heat and let sit until water is absorbed. Add TVP to chili.

Cover the stock pot, reduce the heat until just simmering. Check on the chili every 5-10 min, giving it a good stir so nothing sticks to the bottom. I typically leave it to simmer for about 45-60 mins, but if you're in a rush 20 mins will do.

Note: adjust cumin, chili and chipotles as you see fit. I like my chili spicy and flavourful, it needs to burn going down baby! Having said that, I like to eat it with toasted buttered buns, I find the bread helps cut the heat just enough...and cheese, definitely cheese. Another idea is to pan-fry some potatoes, throw them in a tortilla with a scoop of the chili, top with sour cream and voila! Chili pocket on the run!

Vegan or lactose intolerant? No prob, check out the hippie section of larger grocery stores or your local health food store, vegan soy sour cream and cheeses are aplenty. A little pricey to use every day, but nice as a treat...

Per 1 cup: 172 cals, 2g fat, 30g carbs, 342mg sodium, 9g fiber, 11g protein.  (PRO37/21%,CHO118/69%,FAT17.5/10%)

Toltott Kaposzta - Hungarian Stuffed Cabbage

There is nothing like the smell of yummy cabbage rolls simmering on the stove! This is my vegan adaptation of the Hungarian classic, with a filling of seitan, TVP and rices. Bears a decent resemblance to the original, really hit the spot! Thicken the sauce with soy sour cream if desired, but not necessary... 

Makes 13 cabbage rolls, with 1/3 cup filling each.

1 large head green cabbage

Put on a pot of water to boil - use a pot large enough to hold the head of cabbage. Place the cabbage on a cutting board, and with a small sharp knife cut out the core. Put the cabbage in the boiling water, and turn occasionaly as needed. As the outer layers of the cabbage cook through, gently peel them off and remove from the water - be careful not to burn your fingers, use tongs or a large spoon! Put aside the cabbage leaves to cool, while finishing remaining layers go ahead and make the filling.

Filling
 

1/4 cup raw long grain brown rice + 3/4 cup water to boil

1/2 cup raw short grain calrose rice + 1 cup water & 1 cup tomato juice to boil

1 cup water

2 faux beef bouillon cube

1 tsp soy sauce

1 tsp liquid hickory smoke
1 cup TVP granules

1 1/2 tsp olive oil

3/4 cup minced or grated onions

4 cloves garlic, pressed

1 Tbsp garlic or onion powder

2 Tbsp sweet Hungarian paprika

2 tsp hot Hungarian paprika

1 tsp ground black pepper

1 1/2 cups vital wheat gluten

Cook the 2 rices seperately, and make sure the grains are very plump - almost overcooked. Keep in mind, unlike traditional meat cabbage rolls, the rice will not cook any further once mixed into the seitan. The calrose rice might need a little extra water here and there, and will look like a large glutinous mess once completely cooked (this is a good thing, helps bind together the other ingredients). Just make sure the bottom doesn't scorch, simmer gently and keep an eye on it.

 

While the rice is cooking, bring the water, bouillon, soy sauce and liquid smoke to a boil. Add in the TVP, stir, remove from heat and allow the mixture to sit long enough to absorb the water. Fry the onion in oil until well cooked, add in the rices, TVP and remaining seasonings. Stir well to combine, and put aside. Once the mixture is cooled completely, stir in the gluten. The mixture will appear dry - resist the temptation to add liquid! Just keep stirring until it starts to bind together.

You're ready to start stuffing your cabbage! Take a scoop of filling, I use about 1/3 cup, and knead the filling in your hands until the gluten is well worked in and firms up a little. Flatten the ball into a flat oval, and place on your cabbage leaf. Bring the bottom up over the filling, fold over the left side and then the right. Now pull the top over, and use toothpicks to keep in place (see pics). Finish stuffing the remaining cabbage leaves until the remaining of the filling is used up. If you have any remaining cabbage, slice it up into thin pieces.

1 large tin tomato juice
1 each faux beef and faux chicken bouillon cube
1 1/2 cup sauerkraut

Take a large pot, and layer some of the leftover cabbage and sauerkraut on the bottom. Add several of the cabbage rolls. Continue layering until the cabbage slices, sauerkraut and cabbage rolls are all used up. Disolve the bouillon cubes in a little water, and pour into pot along with tomato juice. Add enough water to cover cabbage rolls. Cover and let simmer for about 45 minutes. Turn heat off. Serve as is, or remove cabbage rolls to a seperate dish if using the sour cream to thicken the sauce.

3/4 cup sour cream, optional

If using sour cream, it must be 'tempered' before adding to the pot of hot tomato sauce so that it doesn't seperate. Gently stir in a few spoonfuls of sauce into the sour cream. Once blended, add a few more tablespoons, and a few more until the sour cream is soupy and warmed up. Pout into pot, stirring quickly. Warm gently, do not boil.

When ready to serve, ladle a large spoonful of sauce on to a plate and top with a couple of the cabbage rolls. Yum!!!

Per roll: 219 cals, 6g fat, 25g carbs, 587mg sodium, 6g fiber, 17g protein.  (PRO65.8/30%,CHO101/46%,FAT52.4/24%)

Black Bean Soba Noodles with Mushrooms & Cabbage

Exhausted after my first day back in the pool since the bout of tonsilitis, I came home looking for a simple meal. I've been eyeing a recipe from BBC's Good Food 'Vegetarian Christmas 2010' edition, here's my adaptation - black bean sauce is a little salty, but paired with the cabbage and mushrooms was quite a yummy meal...  

Makes 4 generous servings.

 

450g package of firm or extra-firm tofu

1-2 cloves garlic, pressed 

       (omit if the garlic in the sauce is enough for your taste)

2" piece of ginger, minced

3 cups quartered cremini mushrooms

5 cups shredded Savoy cabbage

300g soba noodles (enough for 4 people)

6 Tbsp black bean garlic sauce
2 Tbsp olive oil, divided
5 green spring onions, sliced and divided

Cut tofu in 1/2" cubes, and toss with 2 Tbsp of the black bean sauce. Allow to marinate while preparing veggies, longer if you have time. Over medium heat, add 1 Tbsp of the oil in a non-stick frying pan and fry the tofu on all sides until nicely browned. Remove from pan and set aside. Add remaining 1 Tbsp oil, and sautee the garlic and ginger for 30 seconds, then add the mushrooms and cabbage. Toss the veggie mixture every minute or so, adding a sprinkle of water if the bottom of the frying pan begins to scorch. Nibble on the cabbage every so often, until you're happy with the tenderness - I happen to like it rather crunchy.

Heat a pot of water, and boil noodles according to package directions. In the meantime, add the remainder of the black bean sauce to the frying pan and the majority of the spring onions, keeping just enough aside as a garnish for each serving. Add tofu back into pan, and sautee for another minute, tossing as needed to prevent veggies from sticking to the bottom. Drain the cooked noodles, add to frying pan, tossing to blend everything together. Divide into 4 bowls, garnish with remaining spring onions, and serve!

Per serving: 497 cals, 14g fat, 73g carbs, 1744mg sodium, 6g fiber, 28g protein.  (PRO98.4/20%,CHO270/54%,FAT129/26%)

Peach Popsicles, 4 ways

Left to right:

peach banana juice pop,

peach raspberry creamsicle,

peach plum icecicle.

Below,

peach blueberry

vodka icecicle.

What better way to celebrate summer than with homemade popsicles?!? In my extensive experience with frozen treats, popsicles come in 3 types of base ingredients; water, juice, or a creamy mixture of some kind. Here, the mighty peach is celebrated in all 3 types, along with a special fourth option - the addition of alcohol. See that little stripped popsicle, the one whose end broke off because I was too impatient to let it freeze properly? He's laced with blueberry vodka. Thought that would get your attention...

The best thing about making these yourself is that you can control the sugar, and subsequently unnecessary calories. Be wary of store-bought and even do-it-yourself recipes that call for juice concentrate, but little liquid to dilute it with. Talk about sugar overload, no wonder they taste great. The popsicle recipes here use simple syrup, and you can add as much or as little as you like. Try using the recommended amount - it may not seem like much, but the flavour of the fruit will take centre stage once frozen. And please, be more patient than little me, let them freeze for several hours before you remove them!

Each recipe makes 6-8 popsicles, depending of size of moulds.

Simple syrup - used in all 4 recipes

3/4 cup water

1/2 cup sugar

Bring water and sugar to boil for 5 minutes, or until it coats the back of a spoon like maple syrup. Let cool before using, refrigerate whatever is left.

Instructions for each of the recipes below are the same. Chop the fruit into small pieces, I don't bother peeling the peaches/plums. Frozen or canned fruit would probably do just fine if you don't have fresh. Puree the ingredients in the recipe for 1 minute, either all ingredients together or puree each fruit in the recipe seperately. Add more water/juice as necessary, but just enough to get the ingredients in the blender whirling. Pour carefully into the moulds, and freeze for several hours. If you decide to puree the fruits seperately, you can then swirl or layer them in the mould to create interesting patterns as in the photo above. If layering, allow each layer to freeze up a bit before adding the next one. If you have any trouble removing them from the mould, run under warm water to melt the edges of the popsicle a little. The peach blueberry vodka icecicle doesn't freeze up as hard due to the alcohol, so I recommend chosing a mould without an intricate design - it was really hard to remove them without breaking each one!

Peach Plum Icecicles (water-based)

4 peaches + 2 Tbsp simple syrup

2 plums  + 1 Tbsp simple syrup
add a little water to blend as needed

Peach Banana Juice Pops (juice-based)

4 peaches + 2 Tbsp simple syrup

1 banana + 1/4 cup orange juice

add a litte water to blend as needed

Peach Raspberry Creamsicles (yogurt-based)

3 peaches + 1.5 Tbsp simple syrup + 1/2 cup vanilla yogurt

1 cup raspberries + 1 Tbsp simple syrup

add a little water as needed

Peach Blueberry Vodka Icecicles (water based)

3 peaches + 1.5 Tbsp simple syrup

1 cup blueberries + 3 ounces of bluebery vodka, add a little water as needed

For complete recipe
(divide by number of popsicles)

Peach Plum: 411 cals, 2g fat, 104g carbs, 0mg sodium, 11g fiber, 6g protein.

Peach Banana: 446 cals, 2g fat, 113g carbs, 4mg sodium, 12g fiber, 7g protein. 

Peach Raspberry: 415 cals, 3g fat, 91g carbs, 58mg sodium, 15g fiber, 10g protein. 

Peach Blueberry: 584 cals, 2g fat, 100g carbs, 2mg sodium, 10g fiber, 5g protein.