9 Green Drinks for St. Patrick's Day!

I know that St. Patrick's Day isn't typically associated with green smoothies and juices, but I think maybe it's time we changed the tradition. If you are one of those people heading out to a weekend celebration with corned beef, Irish bread, cabbage, potatoes, or beer, I hope that you'll down one of these green drinks before embarking on the festivities. I promise your body will thank you later!

1. Mojito Juice
A juice packed with fresh enzymes that resembles a fancy cocktail? I'm in! This combination of cucumber, celery, mint, kale, and lemon will leave your tastebuds begging for more!

2. Green Smoothie 101
Green smoothie newbie? Perfect, you've come to the right place! This video tutorial will get you blending up smoothies correctly so your drink ends up healthy and enjoyable!

3. Green Lemonade
This fresh juice combo resembles my favorite childhood drink and is loaded with nutrients! The lemons help cut the "green" taste so this drink is perfect for those new to juicing.

4. Energizing Green Smoothie
If you are trying to replace your morning cup of joe with something healthier or just need a quick, filling breakfast on-the-go, this smoothie is your new best friend. It's perfect for boosting energy, detoxing, and helping you recover from a workout.

5. Bok Choy Green Juice
This juice is simple and refreshing. I love that it only contains two ingredients and makes me feel amazing anytime I drink it.

6. Kale Smoothie For Kids
No green smoothie round-up would be complete without this one! This smoothie is perfect for transforming "picky-eaters" -- adults included.

7. Kale Smoothie For Ladies
This green smoothie naturally boosts energy (without caffeine!), balances hormones, alleviates cramps, helps stabilize blood sugar, and tastes like chocolate. Enough said.

8. Kale Smoothie With Pear and Herbs
This smoothie is one of my favorites in fall when fresh pears are first available at the market, but I love its refreshing quality in spring. The herbs add a beautiful zest that makes me feel like winter is finally over!

9. Mean Green Juice
Don't be intimidated by its name - this juice is incredibly friendly! This post also has a great video to help you get started with the basics of juicing. Drink up!

I hope you enjoyed this green drink round-up! Have a healthy weekend!

Cheers,
Sonnet


Psst, if you enjoyed this, be sure to share it with your friends!

Black-Eyed Pea & Collard Greens Soup

This month For The Love of Food had its third-year anniversary. Three years ago I sat in my dark kitchen photographing roasted vegetables under a stove light (with a point-and-shoot!) for a grad school project. Thankfully things have changed a lot over the years.

I just wanted to take a moment to tell you how grateful I am to this incredible blog community created by each and every one of YOU. Thank you for your encouragement, your wisdom, and for learning together these past three years.

Thank you for putting up with way too many cat stories. Thank you for laughing at my jokes and listening to my constant ramblings about how delicious vegetables are. Seriously... 'cause everyone else in my life is sick of it by now.

And for my gratitude, I give you a simple black-eyed pea and collard greens soup.

This soup is fabulous for late winter and early spring because it feels warming and satisfying without being a heavy winter stew. I love it served with a simple green salad (preferably topped with green goddess salad dressing) to round out the meal.

Black-Eyed Pea and Collard Greens Soup
Adapted from Clean Food by Terry Walters
Serves 6

Ingredients: 
1 tablespoon olive oil
1 medium yellow onion, chopped
3 garlic cloves, minced
2 carrots, cut into rounds
3 red potatoes, chopped
1 yam, chopped
1 bunch collard greens, stems removed
3 cups cooked black-eyed peas
1 tablespoon dried basil
1 tablespoon dried oregano
4 cups vegetable stock
1 tablespoon apple cider vinegar
Sea salt and freshly-ground black pepper

Directions:
Add the olive oil to a pot over medium heat. Add the onions and garlic and saute until the onions are translucent, about five minutes.  Add the carrots, potatoes, yam, collards, black-eyed peas, basil, oregano, and vegetable stock.  Bring to a boil, cover, and reduce heat and simmer 20 - 25 minutes.

Stir in the apple cider vinegar and and season with salt and pepper to taste.  Remove from heat and serve.

Recipe shared at Wellness Weekend

Green Goddess Juice

If it wasn't for SPUD's Juicing at Home Program, there is a very good chance I would be sitting here eating a cupcake right now. We've finally got all of our boxes and furniture moved into our new place and things are getting a bit settled, but after hauling heavy boxes up and down stairs for three hours my body is craving less-than-healthy things. Luckily, instead of reaching for something sweet, I made a glass of this tasty green goodness. I think my cells are grateful.

If you read my post last week, you know that I'm testing out SPUD's new produce boxes specifically for juicing and they are absolutely fabulous! This week I ordered their Organic All Vegetable Juicing Box, which included beets, carrots, celery, chard, cilantro, cucumbers, kale, parsley, a red bell pepper, and tomatoes. 

With the moving craziness this week it was too hard to make it to the grocery store and having this produce box was a lifesaver! Being part of the juicing program has made it so easy for me to drink more fresh juice, even with my busy schedule the last couple of weeks. I can't say enough good things about SPUD as a company (especially their commitment to sustainability) and the incredible convenience of having local, organic produce delivered. (I mentioned this last week, but if you are curious about trying out SPUD's juicing program, now is the time because they have a couple of awesome juicing promotions going on this month!)

I love that this juicing box is all veggies (since I prefer green juices over fruit-based ones) and the variety of ingredients has made it easy to create many fun juice combinations! This was also my first time making tomato juice at home and I think fresh tomato juice is now one of my favorites (especially when combined with carrots and bell pepper). 

I'm also pleasantly surprised to report that I have fallen head-over-heals for the Hurom Slow Juicer. To be honest, in the beginning I was a bit skeptical about trying a different juicer because I've always used centrifugal models (like my trusty Jack LaLanne juicer) and didn't see the need to upgrade to a masticating juicer. I've been getting a lot of emails and comments from readers asking for more information about specific juicer models. I'll have another post coming up later this week with more information about juicers and how to pick the best model for you so stay tuned!

And now to the juice... aahhhh, look at all the green!

Note: All of the ingredients used in this juice are on the dirty dozen list so please buy organic to ensure that you are not consuming pesticides and chemicals in your juice. 

Green Goddess Juice
Makes 8 - 12 ounces

1/2 cucumber
2 stalks celery
2 kale leaves
small handful parsley

Juice ingredients and enjoy!

Green Smoothie 101 [Video]

I'm a big fan of drinking green smoothies and if there is one thing I could get you to start doing today to change your health, it would be loading up on these healthy green drinks. Today I'm doing something a bit different and sharing a video with you to help inspire you to jump start your health with a green smoothie!

Green smoothies have a ton of benefits, such as:

• Green smoothies are perfect for enhancing the immune system, purifying the blood, and rejuvenating the body. They are loaded with vitamins, minerals, fiber, folic acid, chlorophyll, and many other micronutrients. Since you are consuming the greens raw, you are also getting the full nutritional value of the greens as well as their digestive enzymes.  
• Green smoothies are really easy to digest.  Since the greens are blended up, your body doesn’t have to work as hard in order to extract the nutrients and it is much easier on your digestive system. So, if you are someone that has digestive issues, this is a perfect way to add more fruits and veggies into your diet. 
• Green smoothies are fabulous for kids! If you have children or teenagers, I highly encourage you to make a green smoothie with them.  The key is to get them involved and let them help make the smoothie so they feel like they are part of the process (rather than being pressured into drinking something unfamiliar). I have honestly make this smoothie with well over 300 children over the last two years and it always amazes parents what kids will drink when they get to be involved in the process.
• Green smoothies reduce your cravings! When I work with clients in my health coaching practice one of the first things I will get them to do is start drinking green smoothies.  Most of them will immediately notice a decrease in sugar cravings because they are crowding out those less-healthy foods and their body will naturally start to crave fresh foods.  

If you are ready to have more energy and change your health, start with a green smoothie.  

Regardless of the benefits of a green smoothie, if you think that green smoothies are going to taste like liquid barnyard, I’m sure you are not very psyched to get blending.  Today, I’m here to dispel the gross green smoothie myth and show you how to make a delicious smoothie that won’t traumatize you for life!

Helpful tips for beginners:

• It's okay to start slow. If you have never had dark, leafy greens before or are nervous about adding them to the smoothie, start with a small amount.  You can always add more later and there is no reason to overload your drink in the beginning and then gross yourself out! For beginners, I recommend starting with a 3:1 ratio of fruit to greens. 
• The key to making the smoothie delicious (besides the ratio of ingredients) is having the right texture. It's definitely easier to make a green smoothie properly if you have a high-speed blender with a powerful motor (I use a Vitamix 5200), but if you don't have a high-speed blender, start by blending your greens and liquid completely before adding any fruit.  This will ensure that your greens are completely liquefied and there are no green chunks left in the smoothie!
• Use frozen fruit instead of ice to make it cold and creamy! Frozen bananas, frozen mango, frozen berries, and other frozen fruit make the texture smoother than using non-frozen fruit and adding ice. 

Basic Green Smoothie Recipe

Ingredients: 

• 1 cup of raw greens (kale, chard, collards, spinach, etc)
• 1.5 cups liquid (non-dairy milk, fresh juice, coconut water, green tea, or water)
• 1 frozen banana (remove the peel, cut into 1-inch slices, and freeze overnight)
• 1 cup of frozen berries (strawberries, blueberries, raspberries, and/or blackberries)

Directions: 

Remove any tough stems from the greens. Blend greens and liquid for 15 seconds - 1 minute (depending on your blender) on high. Add fruits and blend for 15 - 30 seconds, or longer as needed to achieve a creamy consistency. Drink up!

You can also try my advanced Green Smoothie 2.0 recipe and my Kale Smoothie for Kids. 

In the comments below, tell me what your favorite green smoothie recipe is or, if you've never made a green smoothie before, let me know when you'll be trying it!  

(And don't forget about our 2013 Health Revolution! I'd love for you to share your smoothie photos with me via Twitter and Facebook!)

Lentil and Greens Casserole with Millet-Amaranth Crust

I moved into my current place almost two months ago and for the first time in my life, I have a gas stove.  When I realized this on my moving day, it felt like a dream come true.  I think this is what fashionable women must feel when they find their perfect pair of shoes.

The unfortunate side of this is that every time I use my dream oven, it sets off the fire alarm.  Every. time. No joke. And since I'm in the bottom floor of a house with other tenants above me, our fire alarms are connected. Meaning: when mine goes off, I make theirs go off too.

Wednesday at 9 pm: Sorry, just indulging in a late-night kale chip craving. 

Friday at 7 am: What? You're not up roasting carrots for breakfast too?

Saturday at 6 pm: Hey neighbor, sorry about the fire alarm. Maybe I can make it up to you by bringing by an extra casserole for you. Oh, you're not even home? That's cool too.

This casserole has quickly become my fall go-to dish.  It's hearty enough that it can easily become a one-dish meal and it's versatile enough that you can fill it with whatever leftover veggies need to be used up in your fridge. Whether you need to appease a neighbor or please a crowd, this one won't disappoint. 


Lentil and Greens Casserole with Millet-Amaranth Crust
Adapted From Clean Start by Terry Walters
Serves 4 

Topping:
1/2 cup millet
1/2 cup amaranth
2 cups vegetable broth
Extra Virgin Olive Oil

Filling:
1 cup french lentils
2 cups vegetable broth
2 tablespoons Bragg liquid aminos
1 tablespoon extra virgin olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced
1 bunch kale, de-stemmed and chopped
1 bunch collard greens, de-stemmed and chopped
1 cup frozen peas

Add the millet and amaranth to a pot with 2 cups vegetable broth.  Bring to a boil, cover, and reduce heat and simmer until all liquid is absorbed.  Remove from heat and set aside. 

Meanwhile, add lentils, 2 cups vegetable broth, and Bragg liquid aminos to a medium pot.  Bring to a boil and then lower to a simmer and let cook until lentils are tender and liquid is evaporated, about 30 minutes. 

While grains and lentils are cooking, add the olive oil, onion, and garlic to a pan over medium heat and saute for 5 minutes, until translucent.  Add the kale and collard greens and cook for 10 minutes, until just tender.  Add the peas and cook an additional two minutes.  

Turn on broiler.  When lentils and greens are done, mix together and transfer to a casserole dish.  Spread the cooked millet and amaranth evenly over the dish.  Drizzle with olive oil and broil 4 - 5 minutes to yield a creamy grain topping with a crisp crust.  Remove from oven and serve hot. 


You can also find my recipe on Wellness Weekend and Vegetarian Mamma

Chocolate Kale Chips

Is there really anything more that needs to be said besides chocolate kale chips?  I think that should be convincing enough in itself.

If you're excited about this recipe (and believe me, you should be) be sure to head on over to my guest post on Healthful Pursuit this week!  I am super excited to be guest posting for Leanne and if you have not visited Healthful Pursuit before, be sure to check it out.  Healthful Pursuit is a wholesome living blog written by Leanne Vogel, a holistic nutritionist, with a focus on gluten-free and dairy-free recipes.

I especially love Leanne's creativity around healthy desserts and I highly recommend you check out her Vegan Chili Mac 'n' Cheese Casserole, 5 Ingredient Vegan Rice Crispy Treats, and with fall quickly approaching, Pumpkin Gingersnap Chia Breakfast Parfaits!

See you there!

Mizuna Salad with Roasted Cherries and Balsamic Glaze

Once in awhile a recipe comes along that changes my world.  This happened a few months ago when I discovered the beauty that is pineapple fried quinoa.  As a result of this discovery I think I ate enough pineapples over the winter to feed a small island.  And then there was this tahini broccoli salad with cashews.    After this my fridge has always been stocked with tahini, broccoli, and red onions.  Always.

But then I recently discovered that you can roast cherries.  And when cherries are roasted, their juices condense into the most intensely flavorful, sweet, cherry goodness that you can possibly imagine.  It is utterly indescribable.  If you are not a cherry person, I don't know what to tell you to convince you otherwise. But if you are?  This recipe is mandatory.

This salad was inspired by this week's farmers market bounty.  Fresh cherries and a bunch of mizuna, baby romaine, and baby kale.  Mizuna is a green with peppery flavor, similar to arugula.  Any mix of greens would work fine in this salad, but I especially loved the peppery and sweet contrast of the mizuna and cherries.  If you can't find mizuna, arugula would be an easy substitution. 

Once you roast the cherries, the rest of this salad is kept simple.  I added some raw cashews and a light drizzle of olive oil and balsamic glaze.  Balsamic glaze is also called balsamic reduction, which is balsamic vinegar that has been cooked down to form a thick, tangy-sweet syrup.  I used a storebought version, but there are plenty of tutorials out there if you want to make your own.

Mizuna Salad with Roasted Cherries and Balsamic Glaze
Serves 4 as a side

6 cups salad greens (I used 3 cups mizuna, 2 cups baby romaine, and 1 cup baby kale)
2 cups cherries, stemmed, pitted, and sliced in half
1/2 cup cashews (raw or roasted)
olive oil for drizzling
balsamic glaze for drizzling
coarse black pepper

Preheat oven to 375 degrees.  Cover baking sheet with parchment paper (to keep cherries from sticking) and add cherry halves.  Roast for 15 - 20 minutes, turning once, until cherries are mostly dried and intensely sweet.

Divide salad greens among plates.  Top with roasted cherries and cashews. Drizzle with olive oil and balsamic glaze.  Top with fresh pepper.

Sauteed Dandelion Greens

One of the things that I love most about this time of year is the bounty of fresh greens.  Everywhere you look at the farmers market, booths are exploding with baby kale, collards, perky lettuce, spinach, and dandelion greens.  Dandelion greens are a bitter green that, you guessed it, come from the dandelion plant.  (Yes, that same "weed" that grows in your yard makes a wonderful side dish for dinner!)  You can find them in spring and early summer and most health food stores even carry them.

You could also pick your own dandelion greens, but if you do this make sure you are picking them from somewhere that has not been exposed to chemicals or pollution.  It is best to avoid areas near traffic (like freeways and roads) or near train tracks.  There are many great books available about foraging for wild plants and weeds so I highly recommend doing your research before getting too adventurous.

Dandelion greens can be very bitter, but the more they are cooked, the more palatable they become.  If you are new to bitter greens, you might want to consider boiling them for a couple of minutes and then following the recipe below as boiling will help to reduce their bitterness.  Using a good quality fat like olive oil will also help to cut down on the bitter flavor.  These make a wonderful side dish with some simple rice and beans.


Sauteed Dandelion Greens
Inspired by Nourished Kitchen
Serves 4

1 pound young dandelion greens
1 teaspoon mustard seeds
1 teaspoon olive oil + more for drizzling
2 Tablespoons Bragg Liquid Aminos
2 Tablespoons maple syrup
Salt and pepper to taste

Thoroughly wash and chop the dandelion greens into 2-inch pieces.  Remove any tough or long stems.

Place a pan over medium heat and toss in mustard seeds, toasting gently until they release their fragrance - about two minutes.  Transfer mustard seeds to a bowl to cool while you prepare the remaining ingredients.

Add a teaspoon of olive oil to the pan.  Add the greens and saute for about 1 minute.  Remove from heat and continue stirring until the greens are thoroughly wilted.

Mix Bragg Liquid Aminos and maple syrup together.  Toss with greens.  Sprinkle mustard seeds, salt, and pepper over greens as desired.  Drizzle with additional olive oil (if desired) just before serving.

Roasted Radishes and Greens

I'm not going to lie to you.  Sometimes it's okay to eat your feelings.  Really, it is. And everybody does it on occasion... (right?!)

Sometimes it's okay to eat your feelings when you're feeling under the weather because it's grey in Seattle. Again.  In June.  And it's pouring buckets of rain everywhere.  And you just wish you lived anywhere else but here.  But that's too bad.  Because you live here. Then it's okay to eat your feelings a little, I promise.  (Especially if you eat your feelings with one of these.)

Then there are those moments when you want to recover from eating your feelings.  Sure, it was a little fun while it lasted, but now it's time to get something healthy and fresh in there pronto.  Sounds like you need some roasted radishes my friend.

Roasting radishes brings out their sweetness, which is a wonderful complement to their natural spicy flavor.  Small, fresh radishes taste best and I would highly recommend getting them locally if possible. The radish greens are also baked, making them light, crispy and crunchy.  It looks like kale chips just met their match.

Roasted Radishes and Greens
Serves 2 - 4

1 bunch radishes
2 teaspoons coconut oil, divided
Coarse sea salt and pepper

Preheat oven to 375 degrees F.

Separate 1 bunch radishes (halved if large) and their greens.  Arrange on two rimmed baking sheets.

Toss radishes with 1 teaspoon coconut oil.  Roast, until radishes are tender and caramelized, about 15 to 20 minutes.  Remove from oven and set aside.  Sprinkle with salt and pepper before serving.

Toss greens with 1 teaspoon coconut oil.  Bake until leaves are crisp, about 7 - 8 minutes.  Serve warm.

Kale and Pear Smoothie with Herbs

Hello dear partner, and love of my life.

I am sorry.  I am sorry that while you were out running errands I did nothing that I said that I would do.  I did not clean the kitchen.  I did not prepare your dinner.  I also forgot about the laundry.  My sincerest apologies.

Instead I accomplished many, many important, but totally non-important things, such as:

1. I updated our Netflix queue.  I put all of my most favorite romantic comedies (i.e. your least favorite movies ever) at the top.  They will be here on Friday.
2. I rated 46 movies on Netflix so that it would provide the best suggestions for us whenever we log in. Of course, since I rated them, I gave 5 stars to movies that I love, like Eat Pray Love, 13 Going on 30, Julie and Julia, and My Best Friend's Wedding.  I am sorry that Netflix will now recommend items like Sweet November and Something Borrowed, instead of movies that you like.  I am also sorry that I will most likely add these new recommendations to the top of the queue and delay your movies even longer.
3. I was really dehydrated from all of that Netflix work so I drank some water.  I found that I still felt a bit dehydrated so I made some fresh juice.  I left all of the pulp sitting out on the counter and now the kitchen is attracting fruit flies.  Whoops. 
4. I spent exactly 12 minutes petting a cat.  I know this because that is how much time was left on the timer that was supposed to remind me to grab the laundy from the dryer.  Instead, I turned off the timer and continued to pet the cat.
5. I went on Etsy and found an awesome merchant that sells adorable puppy blazers and fancy white collars for cats.  It looks like this cat is wearing a suit!  So cute.  I know that you hate the idea of dressing pets in clothes so I am hesitant to tell you that I ordered two for the cat's Christmas gifts. Don't hate me. 
6. I also read a bunch of articles about superfoods aiding in cancer prevention that were mentioned on Twitter.  Even though I am certain that you don't want to hear about this, I plan to tell you about all of it when you return home.  Get ready. 
7. I oiled the wooden cutting board.  It's pretty now.  So pretty that I would like you to refrain from using it.  It is now reserved for blog photos only.  Thanks.

But after all that, I made you this smoothie.  I filled it with nutritious and tasty things like ripe pears, fresh kale, and zesty parsley.  You're gonna like it.  Promise.

P.S. I love you. :)

I've been experimenting with different herbs in my smoothies recently and I really love the sweet pear and parsley combination in this one.  (If you are new to green smoothies, check out some of my other recipes: Green Smoothie 101, Green Smoothie 2.0, and Kale Smoothie for Kids.)  Nondairy milk or fresh juice can also be substituted for the water if you want to add a bit more flavor or sweetness.  This is my favorite breakfast smoothie at the moment and the addition of flax seeds, protein powder (I use Omega pumpkin seed protein powder), and avocado make it more filling as well as delicious.

Kale and Pear Smoothie with Herbs
Serves 2

Ingredients:

1 1/2 cups water

2 cups greens (I used kale)
1/4 cup herbs (parsley and cilantro both work great)

2 ripe pears, cored
1 frozen banana (remove the peel, cut into 1-inch slices, and freeze in a plastic bag overnight)
1 cup ice
1 Tablespoon flax seeds (optional)
Protein powder (optional)
1/4 avocado (optional)

Instructions:
Blend water, greens, and herbs for 15 seconds - 1 minute (depending on your blender) on high. Then add the pear, banana, ice, flax seeds (if using), protein powder (if using), and avocado (if using) and blend for an additional 30 seconds - 1 minute. 

Cripsy Baked Kale Chips

I think that every person is put on this Earth with a purpose.  Some people are meant to be teachers, doctors and firefighters.  Others are meant to be writers, musicians, and artists.  Then there are parents, social workers, activists, and a whole bunch of awesome, amazing folks that make this world go round. 

And me?  Well, I was put on this Earth to push kale and beets on people.  Just let me live my purpose. 

When I began this blog in February of 2010, one of my first recipes was for kale chips. However, now a year and a half later (with a much better camera) I think it's time I introduce these again. I promise that your life will be changed forever. 

See, you take fresh kale, tear it into pieces, and lay it flat on a sheet pan.  You coat it in oil and salt.  Sounds better already, doesn't it?

Then you bake it in the oven at 350°F and it comes back out as a crispy, crunchy chip.  Pretty incredible, huh?

As I mentioned in my recent post on green smoothies, one of the things that I love most about my job is that I get to work with young children and introduce them to seasonal fruits and vegetables. I've been working this fall to introduce children to a variety of greens and kale chips are the perfect way to get kids hooked.  If you have children, let them assist in the kitchen by destemming and tearing leaves, then laying them flat on the pan. 

 
 
I love to make a big batch of these when I'm craving something crunchy and salty. After they've been baked, you can even sprinkle them with different herbs or spices for different flavors. I really like adding a little pepper, paprika, or nutritional yeast.  What a tasty way to celebrate the greens in fall!
 
Crispy Baked Kale Chips
Yields: 6 servings

1 bunch kale
1 tablespoon olive oil
1 teaspoon salt

Preheat the oven to 350°F .

De-stem the kale leaves and tear them into smaller, 2-inch pieces. Toss kale with olive oil and lay flat in a single layer on a baking sheet. Sprinkle with salt.

Bake for 10—15 minutes, turning at least once, until the edges are browned and crispy, but not burnt. Remove from oven and cool for one minute. Serve immediately.

Kale Smoothie For Kids

You can tell a lot about a person by looking at how they make their green smoothies.  Extra greens?  Vanilla extract?  A little coconut butter?  A handful of almonds?  It's definitely tells you more about the person than asking how they take their coffee.

If you've been reading this blog for awhile I hope that you're no stranger to a green smoothie.  But, for you newbies out there let me introduce you.

Readers, this is a green smoothie.  Do not be afraid.  It comes in peace.

It will change your life.  It will power your workouts.  It will curb your sugar cravings.  It will noursh your body and mind when you wake up in the morning.  And it might just become your new obsession.

For the past four years I have been in love with kale smoothies and I'm happy to announce that in that time I've changed a lot of skeptics into green smoothie lovers as well.  I know that a lot of people are put off by how green it is, but, lucky for you, this recipe doesn't taste "green" at all!

Now if you don't believe me, I dare you to try it. Double dog dare you. And, if you're a parent, I dare you to try making it with your kids.



One of the things that I love most about my job is that I get to work with young children and introduce them to seasonal fruits and vegetables.  For most kids this is where they start entering into a "picky eater" phase so they are often skeptical of the food samples we offer them.

For fall, I wanted to focus on introducing them to greens because we often hear that "kids just won't eat greens."  Really?  I decided to take it as a challenge. 

Over the past couple of weeks I have made this smoothie with over 50 children who not only drink up every last drop, but they will literally fight each other for seconds, thirds, and fourths.  I have seen plenty of pushing, tears, and spills around here.  Luckily, the abundance of green smiles makes up for it.



The key to making a green smoothie is to blend, blend, blend! Making a smoothie with your child is a great way to get them involved in the kitchen and create a healthy snack together. Kids of all ages can help by tearing up kale and putting it in the blender, pouring the apple juice (possibly with assistance!) and peeling the bananas. Kids will love the green color and you'll be surprised by how much they also love the taste!

Note: You can also omit the ice and substitute frozen bananas for a creamier smoothie.  Simply peel the bananas, chop into pieces, and freeze overnight.

Kale Smoothie for Kids
Yields: 4 servings

12 ounces 100% apple juice
3 - 4 large kale leaves (stem removed)
3 bananas (peel removed)
2 cups of ice

Blend juice and greens for about one minute on high. Make sure the greens are thoroughly blended. Then add the banana & ice and blend for an additional 30 seconds, until smooth.

Quinoa Pasta with Golden Beets and Greens

Have you ever had a conversation with your significant other that went something like this:

Sunday, 4 pm, apartment is filled with beautiful sunlight.

Ashley: I'm going to go somewhere dark for awhile.

Me: Um, okay. Is something wrong?

Ashley: No, everything's fine. I'm just going in the bedroom and closing the curtains.

Me: ...Why?

Ashley: I feel like there is too much sunlight today. Exits room.

Does anyone else think that is strange behavior?  Should I be questioning if I am dating a vampire?  I guess I better wait it out in the kitchen until I am sure.  And since I'm in the kitchen, I might as well create something for dinner.  (Maybe with extra garlic? Just in case...?)

On a non-vampire related note, have you been composting your beet greens?  'Cause if so, we might need to have a chat right now.  Beet greens are the most nutritious part of the beet plant, even more so than the beet root.  Pretty cool, huh?  I usually juice mine or blend them in green smoothies, but I've been adding them to stir fries and pastas lately.

This pasta is a hearty, one dish meal that takes a little cooking time, but minimal prep time.  I love using quinoa pasta and golden beets in this recipe, but you could easily use any type of pasta and beets that you like.  Just don't forget the garlic.  

Quinoa Pasta with Golden Beets and Greens
Serves 4 - 6

Ingredients:
2 bunches of beets and greens
1 cup french lentils, uncooked (optional)
1 pound of dry quinoa pasta
4 Tablespoons olive oil, divided

1 medium yellow onion, diced

4 cloves garlic, minced

Freshly ground black pepper and sea salt to taste
a sprinkle of nutritional yeast (optional)

Instructions:
Wash the beets thoroughly.  Chop the beet greens and put them aside.  Place the beets in a medium pot, add enough water to cover, and bring to a boil.  Cook on medium heat for 45 - 60 minutes, or until the skins can be rubbed off with your fingers.  (To test one, fish it out of the pot with a pair of tongs and run it under cold water until it's cool enough to handle.)  When the beets are ready, give them a few minutes to cool, then peel the beets using your fingers and cut them into bite-size pieces.

Meanwhile, cook the lentils (if using).  Add two cups of water to a saucepan and bring to a boil over medium-high heat, then reduce to a simmer.  Add the lentils and cook until they are done (but not mushy), about 25 minutes.  Drain if necessary.  

Cook the pasta according to package directions.  Drain.

Add one tablespoon of olive oil to a pan over medium-low heat and sauté the onions until translucent, about 5 minutes.  Add the garlic and beet greens and sauté for an additional 3 -5 minutes, until the greens are tender.  Remove the pan from the heat and toss contents with the olive oil, pasta, and beets.  Top with freshly ground black pepper, sea salt, and a little nutritional yeast if desired.  

Raw Kale Salad with Sprouted Quinoa and Pumpkin Seeds

Sometimes after a long day the last thing I want to do is come home and spend all night making dinner.  I know, I know.  I'm a food blogger and you expect more of me.  But, somedays, this is just how it is.

This week this salad has been my saving grace.  If you look at the ingredients and prep, it can be intimidating. The key is start over the weekend in small steps so it doesn't feel overwhelming.  Don't believe me?  Here, I'll show you.

On Saturday evening, start by soaking some quinoa in a jar.  That's it.   Just add quinoa and water.  It doesn't get any easier than that.

On Sunday morning, before you head off to your yoga class or brunch, drain your quinoa and leave the jar on the counter.  Later that evening, rinse your quinoa, then throw these pumpkin seeds into your oven.  The prep work takes 5 minutes, they bake for 45 minutes, and then you just pull them out, let them cool, and put them into a jar for later.  Done, and done.

On Monday morning when you drag yourself out of bed and silently curse yourself for committing to 6 am spin class, just rinse your quinoa and leave the jar on the counter.  Easy as pie.

Monday evening?  Come home, kick off your shoes, grab something to drink, and rinse your sprouts.  Then massage some kale with a little tahini.  Top with sprouts and seeds.  Sit down and put your feet up.  You deserve it.  Dinner is served.

If you're looking for a heartier meal then add a simple side soup (this one can be made entirely in your blender!). And if you're aiming for a fully raw meal, then lucky you, you can skip the toasting of the pumpkin seeds and leave them plain.

Raw Kale Salad with Sprouted Quinoa and Pumpkin Seeds
Serves 4

1/2 bunch kale leaves (about 6 cups), chopped (de-stemmed if desired)
salt (optional)
1/4 cup tahini
3/4 cup sprouted quinoa (see recipe below)
1/2 cup toasted tamari pumpkin seeds (see recipe below)

Place kale leaves in a large bowl and massage for about 2 minutes to help soften the kale.  A little salt can be added to help drain some of the kale juices and soften it up a bit as well.  Transfer kale to a fresh bowl (and discard any liquid from the kale) and mix with the tahini.  Toss with the sprouted quinoa and pumpkin seeds.

Sprouted Quinoa
Makes about 3/4 cup
(You can read more about sprouting here.)

1/2 cup raw quinoa
Jar or glass container for sprouting
Cheesecloth to cover the jar
Rubber band
Water for rinsing

Instructions
Put the quinoa in a glass jar and cover with water.  Put the cloth over the top and secure with a rubber band.  Soak it overnight or for at least 8 - 12 hours.  In the morning, rinse and drain the jar well.  There should not be water left sitting in the jar.

Leave the jar in a cool, dark place while the quinoa sprouts.  Make sure to rinse and drain the quinoa every 6 - 8 hours.  The quinoa will be done sprouting in about 48 hours.

Toasted Tamari Pumpkin Seeds
1/2 cup raw pumpkin seeds
1 Tablespoon tamari

Mix pumpkin seeds and tamari in a small bowl and let sit for at least 15 minutes so the tamari can be absorbed.  Place seeds flat on a baking sheet.  Toast in the oven at 250 degrees for 30 to 40 minutes, flipping at least twice.  The seeds are done with they are dry and crunchy.

Green Smoothie 2.0

 

Dear Earth, 

I love you.

Thank you for these first few days of spring.  Thank you for supplying my body with water and nutrients each day.  Thank you for giving me fresh air to breathe without me having to think about it.  I'm lucky to have you.  Please stick around awhile?

I think about you often.  I think about how you take care of me and how I try my best to take care of you too.  I think about you when I take short showers, ride my bike, compost, reuse paper, shop at the farmer's market, and pick up trash on the ground.  Hey, did you hear that I started my own worm bin this year?  Yeah, I thought you'd be proud. 

Thank you for all that you do.  I am grateful for you.

Sincerely,

Me

 

Is it weird that I love Earth Day?  One of my New Year's Resolutions for 2011 is to lead a more sustainable lifestyle.  A few months ago I gave myself a goal to have half my garden planted and thriving by April 22.  Of course that was before I knew too much about gardening and learned that there isn't much that you can plant in Seattle before late April.  Luckily, I love greens and those were safe to start in mid-march.  My indoor herb gardens are also coming along quite nicely.  But, I can't wait until my greens are ready to eat. 

Speaking of greens, let's talk about green smoothies.  I've been drinking green smoothies since back in the day.  Heck, I had my first green smoothie even before I went vegetarian.  Green smoothies seem to be kicking up quite a stir lately as more people have grown to love their green goodness.

And what's not to love?

• They're super quick and easy to make!
• They're a great breakfast, pre- or post-workout meal, and make a great anytime snack!
• They help get more greens into your diet!
• They use raw greens so you're getting the full nutritional value of the greens as well as their digestive enzymes!
• And they're delicious!

Maybe you avoid all green things.  Maybe you strictly avoid green things in glasses.  Or maybe you've been burned by a really bad green smoothie before.  I won't judge.  But maybe I can help mend the wound?

Once you're ready to hop on the green smoothie wagon, you'll want to start with the basic recipe.  These are my versions that I've adapted throughout the years, but there are hundreds of variations out there and you can even make it 100% raw by substituting fresh juice for the milk and leaving out any non-raw supplements.  I covered some basics in my first green smoothie tutorial which is a great starting recipe for beginners.

Basic Green Smoothie

Ingredients:
2 cups nondairy milk
1 frozen banana (remove the peel, cut into 1-inch slices, and freeze in a plastic bag overnight)
1 cup of frozen berries (strawberries, blueberries, raspberries, and/or blackberries, etc)
1 scoop rice protein powder (soy or hemp work well)
Greens: spinach has the mildest flavor and for a beginner, I would recommend starting with 1/2 cup.  As you become used to the taste, you can increase to 1 - 2 cups or try other greens like kale, chard, or collards.

Directions:
Blend milk and greens for 15 seconds - 1 minute (depending on your blender) on high. Then add your fruits and blend for 15 - 30 seconds. Add the protein powder and blend another 15 - 30 seconds.

Once you master the basic recipe, it's time for an upgrade.  The great thing about smoothies is that it's pretty hard to mess them up.  If you put in too many greens, just increase your liquid ratio.  If your smoothie isn't sweet enough, just add a little more fruit.  Experimentation is your friend.

I like to add extra supplements to my smoothies and I have a variety of things that I use. You can pick and choose depending on your taste buds and nutritional needs. 

(A quick note about blenders: I get a lot of questions from readers about what type of blender I use. I use a Vitamix 5200 and absolutely love it! I bought it in 2007 and have used it almost every day since. It was an investment, but I think it was worth it to have a high-powered blender that will last many years.)

Green Smoothie 2.0
Makes 2 Servings

Basic Ingredients:
2 cups chopped kale or greens of your choice (you can remove the thick stems if desired)
2.5 cups nondairy milk
1 cup water
2 medjool dates, pitted
1 cup frozen bananas (remove the peel, cut into 1-inch slices, and freeze in a plastic bag overnight)
1 cup unsweetened frozen fruit (mango, strawberries, blackberries, blueberries, cherries, your pick!)
1 scoop rice protein powder (soy or hemp work well)

Add 1 or all of the following:
1 Tablespoon wheatgrass powder (contains chlorophyll for healthy blood function)
1 teaspoon spirulina powder (contains chlorophyll for healthy blood function)
1/2 teaspoon maca powder (contains nutrients which help the body's endocrine system)

Add 1 of the following:
1 teaspoon flax seeds (high in fiber, Omega-3's, and B vitamins)
1 Tablespoon hemp seeds (high in trace minerals, Omega-3's and Omega 6 fatty acids)
1 Tablespoons chia seeds soaked in 1/4 cup of water for at least 10 minutes (Chia seeds are full of fiber and Omega-3's.  Soaking them makes it easier to blend them into the smoothie.)

Pick at least 1 of the following for your fat source:  (Fat is needed to absorb the nutrients in the greens.  It also helps you feel full!)
1 Tablespoon nut butter
1/2 avocado, pitted and skinned
1 Tablespoon borage/flax oil (This borage/flax oil blend is a good source of Omega-3's and Omega 6 fatty acids.)
1 Tablespoon pumpkin seeds

Directions:
Blend milk and greens for 15 seconds - 1 minute (depending on your blender) on high. Then add your fruit, dates, any supplements, and any other smoothie additions and blend for 30 seconds - 1 minute. Serve immediately. (It can also keep for a few hours in a fridge or by adding ice cubes. However, the longer it sits the more "green" it starts to taste.)

One-Year Anniversary Greens

It's crazy to think about me starting this blog a year ago today.  A year ago I was attending my graduate program at Antioch University and was taking an independent study on food systems and eating.  I had been a vegan health nut for quite some time, but during my independent study I began to see how disconnected I was to what I was eating.  I already cooked all of my own meals from scratch, but I focused more on nutritional content than taste.  I also didn't eat as much local, seasonal produce.

My hope with this blog was to become reconnected to my food, the seasons, and learn some new recipes along the way. I had no idea that in the self-reflective, humbling process of becoming reconnected to what I eat, I would:

• try over 250 new recipes and post 140 of them
• buy a digital SLR camera (which is worth more than anything else I own!)
• learn to love my body just the way it is
• join my first CSA
• find my true passion in food justice work
• land my dream job of helping to bring healthy, nutritious meals to children and people in need
• become confident enough to be an assistant for PCC Cooks
• and find an amazing community -- online and in-person -- that encouraged and supported me all along the way 

This blog has made me accountable to doing so many important things in my life and I thank each of you for being a part of it.

Now that I'm done being sappy, how do you want to celebrate?

I, of course, want to celebrate with greens.  Kale is one of the most nutritious foods and I love the way that it is prepared in this dish.  If you're not a fan of kale, you can always use collard greens, chard, or a mix.  The garlic and leeks really shine in this recipe and a good dose of freshly ground black pepper ties it all together. 

One-Year Anniversary Greens

Serves 4

Ingredients:

2 tablespoons olive oil

1 leek, cleaned and chopped

2 shallots, chopped

1 onion, chopped

4 garlic cloves, minced

1 bunch of leafy greens (kale, chard, collards, or a mix), chopped 

ground black pepper and sea salt to taste

a few tablespoons of water or stock

Heat the oil in a large pan.  Add the onion, shallots, and leeks.  Cook on medium heat for about 5 minutes, until the leeks and onions are soft.

Add the greens, a few handfuls at a time.  Stir them frequently and add more greens as the batch cooks down.  If you're cooking tough greens like collards or kale, I would add some water or vegetable stock a few tablespoons at a time to help it cook down.  

Let them cook for about 20-30 minutes until the greens are soft.  Remove from heat, add salt and pepper to taste and serve.