I admit it: I’m hooked on green smoothies. But if you have to have a vice, hey.
For me (and everyone’s different, which is pretty wonderful), green smoothies are the perfect start to a day. They taste like liquid sunshine, and make me feel strong and energized all morning.
Here are a week’s worth of photos and recipes to get you started. You’ll note the occasional profusion of jars– a sign that my whole family is hopping on board this smoothie thing. My oldest son (he who does not like vegetables) is up to one quart a day. And if you are getting the idea they are delicious, you are absolutely correct.
Recipes below. A couple of basics: vary your greens, so you don’t O.D. on too much oxalic acid in spinach, for instance. All plants have protective devices– too much is too much. Rotate with kale, parsley, romaine lettuce, chard, and so on. Too thick? Add more water. Or, you can add coconut water, like our faculty member Derek Neal did in our previous post (see ‘smoothies’). For convenience and cost savings, organic frozen fruit is a great option. Freeze bananas that are getting too soft, to add to future smoothies. Add ripe avocados for delectable smoothness. You get the idea.
1. Kale & Cantaloupe (Monday)
1/2 organic cantaloupe, kale (ribs removed), water
2. Pinneapple & Spinach (Tuesday)
1/2 fresh pineapple, spinach, handful of parsley, water
3. Peach Raspberry (Wednesday)
Frozen peaches, 1/4 pint raspberries, banana. small head of lettuce & some mint leaves for zin
4. Blueberry Fig (Thursday)
4 Brown Turkey figs, 1/4 pint blueberries, banana, lacinato (aka dino) kale (ribs removed), water
5. Alex’s Minty Mango (Friday)
Frozen or fresh mango, spinach, mint leaves, water
6. Parsley Passion (Saturday)
1/2 bunch parsley, 1/2 cucumber, peeled, 1 apple, 1/2 ripe banana, 1 cup water
7. Strawberry Nectarine (Sunday)
Nectarine, handful of strawberries, banana, frozen pineapple, lacinato kale
More resources: I highly recommend Victoria Boutenko’s books Green for Life and The Green Smoothie Revolution along with her family’s terrific blog (see ‘favorite sites’) for zillions of recipes, how to introduce smoothies to babies and children, and more.
This was one of the most popular dishes at Food As Medicine 2010– perhaps because it’s such a glorious eye-full?
In her book The Cancer-Fighting Kitchen, from whence this recipe cometh, Rebecca Katz says, “…I set out to create the most colorful salad I could, using purple beets, orange carrots, and fresh mint. If I’d had a vegetable crisper instead of a box of crayons as a kid, this salad would have been the result.”
And not only beautiful, but brimming with antioxidants. We all know we’re supposed to be tracking those down and including them in our diets like crazy, right? Turns out, as Rebecca says, “Generally speaking, the right way to go is to cast a wide net instead of focusing on a single antioxidant.”
This is one stunning combo. As you see, the Capital Hilton kitchen did the colors side-by-side, and they are equally gorgeous tossed, with the green flecks of mint dancing amidst the shredded orange and burgundy. A great choice if you are looking for that wow factor for a healthy lunch or dinner dish. And beets and carrots are in season, in local farm markets (at least in the mid-Atlantic region), right now.
Photographs of Food As Medicine 2010 by Erin Goldstein
Shredded Carrot and Beet Salad
2 tablespoons freshly squeezed orange juice
2 teaspoons freshly squeezed lemon juice
2 teaspoons extra-virgin olive oil
1/2 teaspoon minced fresh ginger
1/4 teaspoon sea salt
1 cup peeled and shredded carrot
1 cup peeled and shredded red beet
2 tablespoons chopped fresh mint
Whisk the orange juice, lemon juice, olive oil, ginger, and salt together
until thoroughly combined. Put the carrots in a mixing bowl, drizzle
with half of the dressing, and toss until evenly coated. Place the carrots
on one side of a shallow serving bowl. Put the beets in the mixing
bowl, drizzle with the remaining dressing, and toss until evenly
coated. Place the beets in the serving bowl next to the carrots for a
beautiful contrast of red and orange. Top with the chopped mint before
From Rebecca Katz with Mat Edelson, The Cancer-Fighting Kitchen, Celestial Arts, 2009.
Rebecca is a core faculty member and our Executive Chef for Food As Medicine, and designs all our food for the program. OMG. Eating like this for 4 days is SUCH a treat!
Thank you for sharing, Rebecca!
Searching for something so easy to make, so healthy, and so delicious you can’t believe it’s not under lock and key?
Here you go: Arran’s guacamole. In 5 minutes, you can have it on the table. He wanted me to make a video to show you how quick it is, but I’m not that adept– yet. Stay tuned.
Meanwhile, here is a quick slide show to prove the point and entice you. Chop, chop, and you’re done.
He makes it in a molacajete, a large mortar and pestle dating back several thousand years to Mesoamerica. Its rough stone surface makes smooshing up the avocados a snap, and it makes a truly beautiful serving container, too.
2 ripe avocados
1 tablespoon finely diced red onion
Juice of 1/2 lemon
Sea salt & cumin, to taste
Optional: finely diced tomato, chopped cilantro
¡ A su salud !
With temperatures over 100 degrees and code orange air alerts (“unhealthy for sensitive groups”) here in Washington, DC, who feels like cooking? Or for that matter, eating?
My solution last evening: a rainbow salad. Everything organic, nearly everything purchased at our local farm market the evening before. Nothing much to it: two kinds of lettuce, blueberries, strawberries, pine nuts roasted with just a little ground coriander (my son Arran who is a chef teaches me these haute cuisine tricks), sliced carrots, and a little finely sliced peppermint, tossed with a tad of high quality olive oil and fresh lemon juice. Ta-da! As quick as it sounds and as delicious as it looks.
Summer’s harvest is rolling in! See the riches we plundered at the Farm Market on Saturday, including the first corn of the season (white), and little orange ‘Sundrop’ tomatoes, organic strawberries, black raspberries, and small plums (well, everything we purchased is organic), and mountains of greens (kale, chard, dandelion, arugula, baby spinach, Boston lettuce), herbs (peppermint, parsley)… This rainbow cornucopia inspired our first summer feast: steamed corn (several of us thought it so rich and succulent it didn’t require butter or any other spread), green beans with a spritz of lemon and a pinch of fleur de sel, quinoa salad (details below), soft boiled fresh farm eggs and sliced plums with black raspberries.
A simple recipe for the quinoa salad: Start with 2 cups of quinoa, well and repeatedly washed to remove the bitter saponins and cook on stove top or in rice cooker with 4 cups water. Meanwhile, prepare the following: toast 1/2 cup pine nuts in a heavy pan over a flame– shaking to keep from browning too much, and adding a pinch of coriander. Chop a handful each of washed mint leaves and washed parsley. Saute a few cloves of garlic, minced, in olive oil. When the quinoa has finished cooking, squeeze in juice from half a lemon and drizzle in some olive oil. Stir in all the other ingredients, along with 1/2 cup of dried cranberries. I made this up as I went along, and it’s really nice– very subtle. It was particularly delicious slightly warm, but Alex enjoyed a taste cold at the office on Monday.
It’s such fun to experiment this time of year, with a glorious palette of possibilities!
ps– I’ll have a wonderful slide show and some other goodies from Food As Medicine shortly.
Here’s a lovely gluten-free vegan potato leek soup from Gluten-Free Goddess. We liked it better chilled the day after we made it and served it warm– but it may have been the result of that magic that happens when a soup sits overnight, and all the flavors marry and deepen. Rich without the cream, and the crisp, fresh chive garnish makes a pleasing contrast. Elegant thermos fodder for school and work lunches.
Ooooh, I love the internet! Once home with my fresh collard greens from the farm market, I felt inclined to try something new. A google search turned up an appealing and speedy recipe for Brazilian collard greens– not the oxymoron you might think, for greens that are famous for slow, slow cookin’.
The whole process is revealed in this brief video, featuring then-executive food editor of Gourmet magazine Kemp Minife. The most time consuming thing is slicing the rolled up leaves into fine ribbons. Chop some fresh garlic, then the cooking takes literally 3 minutes. You wind up with yum yum yum delicious, brilliant green, garlicky, toothsome greens that even a teenager will like. Seriously! Taste-tested in my own kitchen, and not a smidgen of leftovers. This is a keeper.
Nothing could be easier, more elegant, or more delicious than roasted asparagus in the springtime. So when I hosted a pot-luck dinner party celebrating a dear friend’s birthday recently, I chose that for my contribution.
Don’t you agree that it’s preferable to have fun at a party rather than suffer from kitchen exhaustion?
This beautiful dish was the perfect solution. To serve 8, I assembled 2 bunches of asparagus, 1 orange bell pepper, 1/2 head of fennel, 4 portobello mushrooms and some red onion. After snapping off the tough ends of the asparagus, I cut the stalks diagonally into inch-and-a-half long pieces, cut the pepper into 1″ squares, and sliced the fennel, asparagus and onion as you see, then tossed everything in a large bowl with some good quality olive oil, coarse sea salt and fresh-ground pepper. I threw them on a parchment-lined baking sheet and topped with some fresh sprigs of thyme (remove when done– they blacken a bit). I popped the tray into the oven set on ‘low’ broil, and stirred around after 10 minutes, cooking probably a total of 15 minutes altogether. The roasted veggies turned out perfectly, looked gorgeous on a colorful platter, and were just right slightly warmer than room temp. Oh! Yum! Such a hit.
On the table I placed a gold cotton napkin in the center of each plate, with a fresh flower from my garden laid diagonally across the napkins at the last minute– an even mix of dandelions and Korean spice viburnum sprigs (fragrant!). Everyone smiled as they sat down.
ps– I can’t believe there was just enough left over for lunch the next day! (see photo)
aka Mr. Smoothie.
Derek wears a number of hats: Certified Holistic Health Counselor (CHHC); Case Manager & Intake Specialist for the Jericho Reentry Program, a post-prison project of the Episcopal Community Services of Maryland; Co-Coordinator of the Baltimore Nutrition Group; and a faculty member for Food As Medicine. For Food As Medicine, he gives one of our “Keeping it Real” lectures, a window into working very simply with people to change their health and lives through food. As a CHHC, he practices what he teaches, coaching a diverse group of clients in his melting pot Baltimore neighborhood towards wellness and vitality.
One of his transformative tools of choice is the green smoothie, an elixir of wellness, power-packed with minerals and antioxidants, radiating life energy. He tells great stories about clients of the Jericho Reentry Project reacting to the mysterious jars of green stuff on his desk. Oh, and did I mention he’s a trained actor and an amazing storyteller?
We visited recently and the Master led us through the simple steps to a divinely delish smoothie. The best way I can describe the taste is… like velvet sunshine.
A nourishing and happy new year to you!
My family celebrated with a New Year’s Eve supper of beans, rice, salad and this perfectly simple and delicious, gluten-free apple crisp– a cozy sonata of chopped apples tossed with vanilla and lemon and topped with crispy (gluten-free) oats or quinoa chips, maple syrup, coconut oil and cinnamon. Makes the whole house smell wonderful while it’s baking!
Ready for the oven
Ready to eat
You’ll find the recipe on CeliacChicks.com: a guide to a hip & healthy gluten-free lifestyle A terrific site. Enjoy!
And may this be our best and healthiest year yet!