April 14, 2012
I had a great time today giving a workshop on Juicing and Green Smoothies for Optimal Health and Vitality at the Small Farm Summit. Thanks to everyone who came! As promised I’m posting the 2 recipes we prepared in the class and also a few resources.
The Mean Green Juice
1 bunch curly kale (washed, ribs left on)
1 medium cucumber (unpeeled)
4 stalks of celery
1 apple (unpeeled)
1 whole lemon – without the rind – use a knife to remove
1-inch piece fresh ginger (unpeeled)
All organic and into the juicer in the order listed. Makes approximately 35 ounces.
Easy Green Protein Smoothie
1 ½ to 2 cups filtered water
¼ cup frozen organic peaches
1 organic apple, core removed, peeling on
3-4 handfuls organic baby spinach
½ organic cucumber, peeled
½ inch peeled fresh ginger
1 lemon, rind removed
1 organic medjool dates, pit removed
1 tablespoon Hemp Seed Powder (equals 6 grams of protein – I like Navitas Naturals)
Blend all ingredients until smooth in a Vitamix or high-powered blender. Add 1 ½ cups of the water first and then add additional water as needed to get desired thickness. Serves 2.
The Breville Icon Juicer
The Vitamix Blender 5200
Rethink your drink! Check out all the sugar in some of America’s favorite drinks…
4 grams of sugar = 1 teaspoon of white granulated sugar.
November 22, 2011
I’m always looking for great ways to add more chia seeds into my life and this pumpkin pudding is the perfect vehicle. Chia seeds are a fantastic plant-based source of essential fatty acids or EFA’s, even better than flax. Chia seeds are also a great source of protein, have 5 times the calcium of milk, and more iron and potassium than spinach and bananas. Wow!
Many thanks to Angela at Oh She Glows! I doubled her recipe in my Healthy Cooking 101 class yesterday and everyone loved it. All my cravings for pumpkin pie filling were satisfied and without the guilt. This will be in my fridge all winter long.
1 ½ cups unsweetened vanilla almond milk
2 cups canned organic pumpkin
4 tablespoons whole chia seeds (I used Navitas Naturals)
½ teaspoon vanilla extract
1 teaspoon cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
4 tablespoons 100% pure maple syrup
In a medium-sized bowl, whisk together all ingredients until combined and no clumpy bits remain. Place bowl in the fridge to thicken and chill for 1-2 hours or overnight. I served mine with organic raisins and toasted pecans.
November 4, 2011
My friend Adrienne introduced me to this delicious smoothie. It’s pure heaven, creamy and dreamy. Make sure to look for peanut butter which contains only peanuts and salt. Leave the sugar and palm oil behind and never look back. I like the brands The Peanut Butter Company and Crazy Richard’s (in the photo). For a great Omega-3 fatty acid boost add a tablespoon of ground Chia seeds from Navitas Naturals. The powder will not affect the taste so as long as friends and family don’t see you adding it they will love the smoothie and never know!
1 cup unsweetened almond, hazelnut or rice milk
1 frozen banana (see tip below)
1 tablespoon all natural peanut butter (check the label – no sugar or palm oil)
1 tablespoon ground chia seed powder
Combine all ingredients in a blender and blend until smooth. You can add a handful of ice to make a thicker and colder smoothie. Makes 12 ounces (1 large serving).
Frozen bananas add instant creaminess. The easiest way to use them is to peel ripe bananas and then break each banana into 6 equal size pieces. Put all the chunks into a ziplock bag and then straight into the freezer. The bananas will keep this way for 2-3 weeks. When you use them in your smoothies you will remember, 6 chunks = 1 whole banana.
Almonds have more nutritional value than peanuts so for an upgrade you can substitute 100% pure almond butter for the peanut butter.