My Vegan Superpowers

GINGERBREAD SMOOTHIE

Get festive with this gingerbread smoothie! Happy Holidays everyone!

Ingredients • 3/4 cup almond milk • 2 large frozen bananas • 1 tsp cinnamon • 1 tsp fresh ginger • 1/2 tsp ground cloves • 1/2 tsp vanilla bean powder

KALE COLLECTIVE

“Fuelled by chlorophyl and fruit sugar, based in Toronto and Berlin, in love with the beauty of knowledge.”

In collaboration with artist Vishana Lodhia, Tabea Mathern (the artist behind the Superpower Bar photography) has just launched the Kale Collective! With talent in styling and photography no other, she continues to amaze! The Kale Collective captures visuals of energizing foods while sharing information about health!

CHAI TEA SQUASH SOUP

Enjoy this sweet, flavour-filled warm soup as an autumn entree. It’s perfect for the season, and chai tea broth gives it a gourmet taste!

Ingredients • 1 large butternut squash • 1 onion, chopped • 1 cup coconut milk • 4 cups water • 2 chai tea tea bags • 1 vegetable bullion cube • 1 tbsp fresh cilantro • 2 tbsp olive oil

MANGO MINT SMOOTHIE

Enjoy the last of the September sunshine with this mango mint smoothie. It’s sweet and refreshing, and the basil, mint, and lime give it a gourmet taste!

Ingredients: • 2 cups frozen mango • 1/4 cup water • 2 medjool dates • 2 tbsp fresh mint • 1 tbsp fresh basil •1 tbsp freshly squeezed lime juice

GARDEN GREEN GAZPACHO

This gazpacho is fresh and delicious. It’s low in fat, high in nutrients, and packed with flavour! It’s a great way to get your daily dose of greens!

Ingredients: • 6 cups spinach • 2 medium tomatoes • 2 field cucumbers • 2 stalks celery • 3 ice cubes • 2 pitted dates • 1 tbsp fresh basil • 1 tbsp fresh oregano • 1 tbsp fresh parsley

TABEA MATHERN: SUPERPOWER BAR PHOTOGRAPHER

Find out more about who’s behind the amazing Superpower Bar food photography!!!

Tabea Mathern styled and shot the photos for the Superpower Bar campaign! Tabea is an extremely talented artist, and she follows a vegan diet too! Check out our interview with her below! Thanks for sharing your talents and time Tabea!

What inspired you to starting working with food?  Food is all around us, deeply embedded in our everyday life, yet so unappreciated sometimes. Working with food, capturing it the way I see it, enables me to share its value, to be grateful. I also love how it gives me the ability to produce beautiful images, using allegedly simple and accessible ingredients.

Is there any food in particular that you like to photograph?  Fruits and vegetables. Predictable but true. The variety nature offers us is just breathtaking, all those different textures, surfaces and colours really inspire me. Over and over again. I have a heart for the weirdly looking ones though. Root veggies are cute in their clumsy oddness and crooked cucumbers can really enlighten my day. When I moved to Canada I got really excited about candy-striped beets, I did not know they exist. Very trippy.

How long have you been following a vegan diet? And what inspired you to start eating this way?  After being a vegetarian for a long time I shifted into a vegan diet about 10 years ago. It just made sense to me and it still does, since it is better for our world and for myself. I also enjoy that a lot of people living like this seem to spend more thoughts and time on their food, which I think is important. Food is something that should never be taken for granted.

What have been your favorite projects that you’ve worked on and why?  I think there is a time and a right to exist for every creative idea and progress so I want to embrace all of them for what they were at that point. I really enjoy the longterm-stuff, that allows some more interaction and reflection, like my project about lost socks:http://www.tabeamathern.de/thelostsockproject/ or my most recent project, where I shoot one stilllife each week for a whole year: www.tabeamathern- stilllifestories.tumblr.com.

When you go to a restaurant and see something on the menu, do you think more about how it would taste or how it would look?  Seeing is tasting, tasting is seeing. It’s art. Both. I can get really inspired by a beautiful colour combination, but skillfully pairing different flavours and textures can get me me as excited as its visual beauty. And in the end I surely just enjoy a beautiful and delicious dinner.

Do you think photographing food is different than other objects?  For sure, since it deals with such vivid objects. It may sound weird but it feels more like a portrait to me.

What are your plans and goals for your future working in photography?  I hope I’ll be able to constantly develop my visual language and to work with even more inspiring people.

SUPERPOWER BAR LAUNCH EVENT

Thanks to everyone who came to the Superpower Bar Launch Event, and thanks to the lovely Katie Young for leading an awesome yoga class! We had a great afternoon celebrating in High Park!

CINNAMON CRISP CEREAL

A healthy version of a sweet breakfast cereal! This cereal is sweet, crunchy, and satisfying! It’s sweetened with dates, but if you’d like a sugar-free version, simply swap the dates for 1/2 an avocado, and add some more stevia!

Ingredients • 20 pitted dates • 2 cups sprouted buckwheat • 1/2 cup sliced almonds • 1/4 cup shredded coconut • 1/4 cup almond milk • 2 tbsp chia seeds • 2 tbsp ground cinnamon • 1 tbsp vanilla bean powder • Few drops stevia

THE SUPERPOWER BAR

I’m really excited to announce the launch of the Superpower Bar!!!

This past year has been absolutely amazing, and I’d like to thank all of the My Vegan Superpowers followers for their support! I’d also like to thank the lovely Tabea Mathern for photographing the Superpower Bar! I’ll be posting an interview with her shortly!

Nutrition is extremely important for health and wellbeing, and My Vegan Superpowers was created to share this fact with the world and to inspire people to live their lives to the fullest. Over five years ago, I adopted a plant-based diet, and I couldn’t believe the drastic impact that proper nutrition had on my life! I suddenly had more energy, felt more confident, became more goal-oriented, and drastically improved my athletic performance. This increased energy honestly made me feel like I have SUPERPOWERS. And I believe that’s how everyone should feel!

I created myvegansuperpowers.com so you guys could have access to recipes, fitness tips, and info about local events. I soon realized that in order to promote healthy living, some of the signature My Vegan Superpowers recipes should be available as ready-made products! That’s when My Vegan Superpowers began supplying Toronto farmers markets and cafes with delicious, healthy snacks!

It’s important that you be able to get your superpowers wherever and whenever though, so I spent this past year formulating the Superpower Bar with you guys in mind! The Superpower Bar gives you easy access to proper nutrition that will keep you going all day long. It’s a delicious, convenient snack that is perfect for when you’re on-the-go or for after a workout. Each bar contains 14 grams of protein while being high in fiber and low in sugar. This proper nutrition will leave you feeling healthy, confident, energetic… and like you have superpowers!!!

Superpower Bars are now available at Stictly Bulk in Bloor West Village, and on our online store! So order, enjoy, and keep your superpowers strong!

Stay tuned for info about the Superpower Bar giveaway contest!

Cheers!

ZANGO NOODLES WITH GARDEN SAUCE

This is one of the most fresh and flavourful dishes, and it’s perfect for summer! There’s only a few more weeks of summer, so be sure to celebrate the season with this recipe!

Zango is simply zucchini and mango – the taste and texture is perfect together! Dressed with MVSP Garden Sauce, this dish is absolutely delicious! It has tons of health benefits too of course! Mango is extremely good for your eye and skin health, and the garden sauce is jam packed with greens!

Noodles: • 1 large zucchini, spiralized • 1 large mango, thinly sliced

Garden Sauce: • 3 sundried tomatoes • 2 medjool dates • 4 cups fresh spinach • 1 cup cherry tomatoes • 1 tbsp fresh basil • 1 tbsp fresh oregano • 1 tbsp fresh parsley • 1 tbsp freshly squeezed lemon juice

Toppings: • Cherry tomatoes • Dried figs, sliced • Raw pumpkin seeds

BALANCE TRAINING EXERCISES

Do You Incorporate Balance Training Exercises in your Exercise Program?

Regardless if you recreationally train, are an avid runner, are a competitive athlete, or live a less active life, you should include balance exercises in your training program or weekly routine.

WHY? 1. Prevent injuries, and decrease the frequency of injuries 2. Increase the dynamic stability of your joints (knees, ankles, shoulders) 3. Enhance performance in sport 4. Help older adults in fall prevention

Incorporating balance exercises in your program will train your brain to know where your body segments are situated at any moment. This is due to the adaptations that occur to your prioprioceptors – these detect changes in joint angle, muscle length and tension.

Additionally, you will start developing your small stabilizer muscles around your joints that will help in preventing injuries. Strengthening your stabilizer muscles causes the joint to become stronger and therefore less prone to muscular fatigue and injury.

HOW DOES IT WORK?  Balance training works to disturb your balance and stability, which causes you to create adaptations to help resist these disturbances to your balance. Your balance can be challenged statically or dynamically and should be challenged in different directions.

Balance training can be very intense and mentally draining because it requires you to be thinking constantly about what your body is doing. It is beneficial to add 2-3 balance exercises to your strength-training program to start. Keep in mind that like with any exercises, balance-training exercises need to start easy and progress as a person improves. Do not progress to next level until you have mastered the previous with optimal technique.

Additional Equipment: balance boards, BUSU ball, stability ball, sitfit cushion, pilates disc, and harnesses (refer to equipment list if you are unsure of what these are).

EXERCISES TO TRY (These progress from easy to moderate):  1. Single Leg Stand (perform near a wall)  i. First balance on one foot, raise other leg up – try and hold for 20 seconds  ii. i. + slow head turns to the left and right – try for 6 reps on one leg  iii. i. + close your eyes – try for 10-20 seconds  iv. i. + standing on sitfit cushion – try to hold for 10-20 seconds

2. BUSU ball balance (have someone spotting you)  i. Two foot balance on the flat side of BUSU ball or on balance board  ii. Squat on BUSU ball (flat side)  iii. Hold a squat and push the BUSU very slowly forward, back, side to side  iv. Hold a squat and push the BUSU rotationally – CW and CCW  (Start at 0:50 seconds – video)

3. Pelvic Bridge  i. Perform a basic pelvic bridge  ii. Perform the pelvic bridge with one leg extension  iii. ii + a sitfit cushion or pilates disc underneath the foot that is on the ground  (I suggest that you use a smaller stability cushion – video)

4. Calf Raises  i. Perform a regular two foot calf raise  ii. Perform a single legged calf raise  iii. Perform a single legged calf raise with a lateral band pull  (Can do this on steeper – video)

GREEN TORTILLAS

These raw vegan tortillas are a great way to get your daily dose of greens! Try both versions: zucchini and spinach!

Ingredients: • 2 large zucchini or 300g baby spinach • 1/2 cup fresh parsley • 2 tbsp cup ground flax • 1 tbsp coconut aminos • 1 tbsp freshly squeezed lemon juice • 1/2 tsp basil • 1/2 tsp oregano • 1/2 tsp thyme • 1/2 tsp sea salt •1/2 tsp pepper

RAW VEGAN STRAWBERRY CHEESECAKE

This sweet raw vegan dessert is the perfect treat for any special occasion!

Crust: • 1 cup dried figs • 1 cup dried mulberries • 1/2 cup raw pecans • 1 tbsp ground cinnamon • 1 tbsp vanilla bean powder

Filling: • 4 ripe medium-sized bananas • 1 cup dates • 1/4 cup cashews • 1 tbsp vanilla bean powder

Toppings: • Thinly sliced fresh strawberries • Shredded coconut

BOLT FRESH BAR

Bolt Fresh Bar is a takeout restaurant in Parkdale, just steps away from the Drake Hotel. The menu includes juices, smoothies, salads, and grain bowls. All of the ingredients used are fresh and local, and some of the best smoothies in the city are served here! Bolt’s unique smoothie recipes provide top nutrition, along with amazing flavour that your taste buds will love! The whole menu is filled with must-trys!

The restaurant has an up-beat, energetic atmosphere. There’s great art hanging on the walls, and a few high top tables so you can lounge-in and enjoy your smoothie at the restaurant!

FRUIT PIZZA

A refreshing summer dish! This raw vegan low fat “pizza” is perfect for 80/10/10-ers, or for fruit-lovers in general… and who doesn’t love fruit?!

Ingredients: • 1 slice of watermelon (full diameter) • 1 ripe mango, puréed • 1 ripe banana, sliced • 1/4 cup blueberries • 1/4 cup fresh mint, chopped

LAVENDER FIG COOKIES

These cookies are a unique gourmet treat! Along with providing great taste, lavender has many health benefits. It is known to improve digestion, as it is soothing to the intestines. It is also beneficial to the nervous system, as its aromas are calming and uplifting.

Ingredients: • 10 dried figs • 3/4 cup coconut flour • 1/2 cup almond milk • 1/4 cup maple syrup • 2 tbsp pine nuts • 1 tbsp coconut oil • 1 tbsp vanilla bean powder • 2 tsp dried lavender • 2 tsp lemon rind

PINK SUNSHINE SMOOTHIE

Bring that energy and glow into your life with this delicious pure fruit smoothie! It’s great beacuase it is loaded with vitamin C, A, and E! It will boost your immune system, benefit your skin and eye health, and give you energy for a fun-filled summer day.

For a snack size version, simply half the recipe.

Ingredients: • 3 bananas • 3 oranges • 1 cup frozen mangos • 1 cup pitted cherries