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!

Savory Peach Chicken

Makes: 4 servings

Takes 35 minutes

Ingredients:

1 tablespoon coconut or olive oil

4 skinless, boneless chicken breasts, about 1 1/4 pounds

2 tablespoons brown sugar

2 tablespoons low-sodium soy sauce

2 tablespoons rice vinegar

1/4 cup 100% orange juice

1 teaspoon freshly grated ginger

2 cloves garlic, minced

1/2 cup low-sodium chicken broth

4 large firm-ripe peaches, cut into 1/4-inch slices

2 tablespoons sliced almonds

sea salt and fresh ground pepper to taste

Directions:

Heat the oil in a large skillet over a medium-high heat. Season the chicken on both sides with salt and pepper, add to the skillet and cook until browned, about 2 minutes per side. Meanwhile combine the brown sugar, soy sauce, rice vinegar and orange juice in a small bowl and set aside. When the chicken is browned, transfer to a plate and set aside.

Add the ginger and garlic to the pan and cook, stirring, for 30 seconds. Add the chicken broth, the soy sauce mixture, and the peaches to the pan. Turn the heat up to high and cook, uncovered, for about 6 minutes, stirring occasionally until the sauce is nicely thickened and the peaches soften. Add the chicken back to the pan with the sauce, turn the heat down to moderate-low, cover and cook for about 5 minutes, or until chicken is cooked through.

In the meantime, toast the almonds in a dry skillet over a medium-high heat stirring frequently, until golden brown and fragrant, about 2 minutes.

Serve the chicken topped with the sauce and sprinkled with the toasted almonds

Garden Greens with Yellow Tomatoes and Peaches

You could sub any type of greens in this salad and it would still turn out great!

Peach & Apple Salsa

*Optional serve on top of chicken, or your choice of meat.

Grilled Chicken and Peach Salad by Kerri Conan