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!

Sauteed Kale by Bobby Flay

Try this yummy kale recipe!  So simple and easy!

Homemade V8 Juice (Raw Recipe)

Serves: 2-3

Takes: 5 Minutes

Ingredients:

• 6 medium carrots
• 1 small beet (wash well)
• 3 large tomatoes
• 2 cups baby spinach (may increase if you like)
• 1/4 head cabbage
• 1 habanero pepper (or more to taste if you like it spicy)

• 1 red bell pepper
• 1 green bell pepper

• 3 stalks celery

• 1/4 sweet onion
• 1/2 garlic clove

• 3 kale leaves (a little goes a long way so be careful)

• chili pepper
• sea salt

Directions:

1. Juice all veggies, add chili pepper and salt to taste.

Baked Kale Chips

Makes: 6 sevings

Takes: 20 minutes

Ingredients

1 bunch kale

1 tablespoon olive oil

1 teaspoon sea salt or other spices as desired

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

WINTER VEGETABLE HASH

Posted by: "sydneymiles" on your health source recipe exchange

Ingredients:

3 tablespoons olive oil

2 tablespoons butter or margerine *can sub dairy free options here, like Earth Balance Butter.  We LOVE it!

1 pound russet potatoes, diced

1/2 pound shiitake mushrooms, diced

1 red or green bell pepper, diced

1 small acorn squash, diced

1 small onion, finely chopped

2 cloves garlic, minced

1 cup chopped kale

4 sprigs fresh sage

salt and pepper to taste

Directions:

Place oil and butter or margerine in a large skillet over medium heat. Mix in potatoes, mushrooms, pepper, squash, garlic and onion. Season with salt, and pepper. Cover and cook over medium-low heat for about 25 minutes, stirring occasionally, until potatoes are tender.

Mix kale and sage into skillet. Continue cooking 5 minutes, until kale is wilted.

Roasted Yam and Kale Salad

Restaurant-Style Zuppa Toscany

Vegetarian Kale Soup

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!