Green Smoothies

People ask me all the time what we put in our smoothies.  We don't eat them every day, but we do eat them several times a week.  Green smoothies are smoothies with added vegetables (preferably green) to help reach the recommended servings of veggies a day!  They don't always turn out to be actually green, but we still call them green smoothies because we put our greens in them.  My kids aren't usually very willing to eat leafy greens, so this is an excellent way to get them to guzzle it down!

Ideally, you want to get to a recipe of 1/3 liquid, 1/3 fruits, and 1/3 veggies.

Here are some things we have tried and liked.

Veggies:

Kale,  spinach, rainbow chard, bok choy,

Fruit: 

Fresh or frozen bananas, strawberries, raspberries, blueberries, peaches, and mixes like a tropical or berry mix

Liquid:

Water, Almond milk, rice milk, 100% juice (only if you are a beginner and trying to phase into these)

Optional:

Ice

Yogurt, Greek yogurt, or kefir (you can use plain or flavored, depending on taste)

flaxseed (I've used ground and the actual seed--depends on what your blender can handle, or what you have on hand)

chia seeds

Protein powder: we have tried Hemp protein that is also high in fiber, but it has a strong taste.  We bought and love a vegan powder made from pea protein and brown rice protein, and sweetened with Stevia.  There are many different brands, just look for ones that have nothing artificial.

Here is a recipe you might try:

~ 1 1/2 cups water

~ 2 T. flaxseed

~ 1 cup vanilla or strawberry yogurt, or kefir (drinkable yogurt found in the specialty aisle at many grocery stores--has lots of live cultures, and very yummy!)

~ 2 1/2 cups fresh or frozen spinach

Blend ingredients until smooth

Add:

~ 1 banana

~ 1 cup frozen strawberries (usually around 4 large strawberries)

~ 1/2 cup ice (as needed, or desired)

I never sweeten my smoothies, but if you do, try stevia.  It is all natural, and no calories.

*Note if you don't have a large blender like I do, then you can halve the recipe.

As you get better, you can start to play around with your recipes.  If you have one you love, feel free to leave a comment!

Japanese Beef Stir Fry

Prep Time: 30 Min

Cook Time: 15 Min

Ready In: 45 Min

Servings 8

Ingredients

2 pounds boneless beef sirloin or beef top round steaks (3/4" thick)

3 tablespoons cornstarch

1 (10.5 ounce) can Campbell's® Condensed Beef Broth

1/2 cup soy sauce

2 tablespoons sugar

2 tablespoons vegetable oil

4 cups sliced shiitake mushrooms

1 head Chinese cabbage (bok choy), thinly sliced

2 medium red peppers, cut into 2"-long strips

3 stalks celery, sliced

2 medium green onions, cut into 2" pieces

Hot cooked regular long-grain white rice

Directions

1. Slice beef into very thin strips.
2. Mix cornstarch, broth, soy and sugar until smooth. Set aside.
3. Heat 1 tablespoon oil in saucepot or wok over high heat. Add beef in 2 batches and stir-fry until browned. Set beef aside.
4. Add 1 tablespoon oil. Add the mushrooms, cabbage, peppers, celery and green onions in 2 batches and stir-fry over medium heat until tender-crisp. Set vegetables aside.
5. Stir cornstarch mixture and add. Cook until mixture boils and thickens, stirring constantly. Return beef and vegetables to saucepot and heat through. Serve over rice.

Footnotes

1. TIP: To make slicing beef easier freeze beef for 1 hr. 
2. MAKE AHEAD: Prepare vegetables and place in resealable plastic bags. Refrigerate overnight.

Green Smoothies

Green smoothies are smoothies with added vegetables (preferably green) to help reach the recommended servings of veggies a day!  They don't always turn out to be actually green, but we still call them green smoothies because we put our greens in them.  My kids aren't usually very willing to eat leafy greens, so this is an excellent way to get them to guzzle it down!

Ideally, you want to get to a recipe of 1/3 liquid, 1/3 fruits, and 1/3 veggies.

Here are some things we have tried and liked.

Veggies:
Kale,  spinach, rainbow chard, bok choy,

Fruit: 
Fresh or frozen bananas, strawberries, raspberries, blueberries, peaches, and mixes like a tropical or berry mix

Liquid:
Water, Almond milk, rice milk, 100% juice (only if you are a beginner and trying to phase into these)

Optional:
Ice
Yogurt, Greek yogurt, or kefir (you can use plain or flavored, depending on taste)
flaxseed (I've used ground and the actual seed--depends on what your blender can handle, or what you have on hand)
chia seeds
Protein powder: we have tried Hemp protein that is also high in fiber, but it has a strong taste.  We bought and love a vegan powder made from pea protein and brown rice protein, and sweetened with Stevia.  There are many different brands, just look for ones that have nothing artificial.

Here is a recipe you might try:
~ 1 1/2 cups water
~ 2 T. flaxseed
~ 1 cup vanilla or strawberry yogurt, or kefir (drinkable yogurt found in the specialty aisle at many grocery stores--has lots of live cultures, and very yummy!)
~ 2 1/2 cups fresh or frozen spinach
Blend ingredients until smooth
Add:
~ 1 banana
~ 1 cup frozen strawberries (usually around 4 large strawberries)
~ 1/2 cup ice (as needed, or desired)

I never sweeten my smoothies, but if you do, try stevia.  It is all natural, and no calories.

*Note if you don't have a large blender like I do, then you can halve the recipe.
As you get better, you can start to play around with your recipes.  If you have one you love, feel free to leave a comment!