Tag Archives: breakfast

Sprouted Buckwheat Granola with Cinnamon, Dates and Maple

Happy New Year Food Book Followers! Hope you all had a nice break and got lots of time with loved ones. I had a wonderful last couple weeks of 2014 and am looking forward to what 2015 brings. Only one more day and I will be back to my reality of crazy busyness.  Unfortunately I will continue to likely be too busy to create much of anything new and post between now and April but, I do have a few new recipes from the past few months jotted down to share and will do my best to get them out.

wpid-20141208_171530.jpgEach year I have created  healthier versions of holiday baking classics and posted but this year, with my time limitations and being in the midst of exams until mid December, I had to do something a little different.  I actually didn’t do ANY  baking this holiday – gasp!  I did however make massive quantities of my sprouted buckwheat granola and jarred that for my friends and family.

wpid-20141206_230925.jpgI have meant to post this simple recipe for a while now, the main reason I haven’t is because I never measure what I put into it.  Now, I am giving you measurements but I encourage you to splash, sprinkle and pinch to your own liking rather than just following the recipe. I prefer my granola lightly sweetened, for the purposes of gifting and this recipe I made it a bit sweeter.  Its nothing like you’d find in a store bought version as far as sweetness goes so if you prefer little sweetness too the measurement I provide is probably sufficient. You can always adjust if you wish on your next batch.

To sprout buckwheat, or any grain for that matter, all you do is soak, rinse and repeat until the grain cracks.  With buckwheat this usually takes about 3 days.  If you look closely you will be able to see some tiny sprouting tails. Buckwheat groats give off a really goopyness while soaking, just keep it covered with fresh water on your counter for 3 or so days, rinsing it and covering with new water each day.   When it is done soaking and just sprouting, rinse well and strain well.  Sprouting is so great.  The health benefits are numerous, it can turn a hard-to-digest whole buckwheat kernel into a light, nutrient-dense whole grain. All grains contain certain anti-nutrients inherent in the seed. These anti-nutrients preserve the seed until it has a chance to germinate and grow. By soaking and sprouting you reduce anti-nutrients and make the grain more readily available and digestible.  That’s all I’m going to write about sprouting benefits right now, if you are looking for more, Google has it covered. But whatever you do, DO NOT skip this part for this recipe!  Oh yes, and use raw buckwheat groats, toasted will not sprout, and, use all organic, quality ingredients!

wpid-20141208_171541.jpgThis recipe is dehydrated in the oven, I have posted before about using your oven for dehydrating.  If your oven sets as low then you are good to go at about 150 degrees, just set it and keep an eye on the dryness over the next couple days.  If your oven only goes as low as 170 or so degrees as my current oven does, it is still totally doable, just use a metal spoon or utensil to keep the door cracked open which allows moisture and extra heat to escape.  This recipe usually takes about 48 hours to dry out.  If you do a double batch, (which I often do) it might take longer but just keep an eye on it.

2       large baking sheets lined with parchment paper
6       cups Sprouted Buckwheat Groats (about 4 cups pre-soaking)
1        cup Hemp Seeds
1        cup Chia Seeds
1/2   cup Dates, chopped
1/4   cup Cinnamon
1/4   cup Maple Syrup
3-4   tablespoons Coconut Oil, melted
1        teaspoon Himalayan Mineral Salt

Combine buckwheat, melted oil, maple, cinnamon, and sea salt then divide on two parchment paper lined baking sheets to dehydrate in your oven for 24 to 48 hours. (I love cinnamon and always sprinkle extra on top before putting into the oven).  When done drying combine with the hemp and chia seeds and chopped dates.

Advertisements

Gluten-free Almond Hazelnut Biscotti

wpid-20140303_224719.jpgHere is another nut milk pulp recipe, I have always wanted to work out a gluten-free biscotti recipe and since I often have left over nut milk pulp on hand I am thrilled that I was able to make this recipe work using that.  Unfortunately I will have to get back to you on a gluten-free biscotti recipe without the left over pulp, I suspect it will work using Almond Flour too but again I’ll need to experiment.  These turned out great, can’t wait to share them, also looking forward to having one with a coffee tomorrow.  Yum!

Oven 350 degrees
Parchment paper lined baking sheet
Electric mixer
Large bowl:
2              cups Almond and Hazelnut Pulp (from making milk)
1/2         cup Sorghum Flour
1/2         cup Millet Flour
1/4         cup ground Flax
1              teaspoon Baking Powder
1/2         teaspoon Sea Salt
1/2         teaspoon Xanthan Gum
Medium bowl:
1/2         cup Coconut Sugar
1/2         cup Cane Sugar
1/2         cup Butter or Coconut Oil, room temp (I use Goat Butter)
2              Eggs
1              teaspoon Vanilla Extract
1              teaspoon Almond Extract
Zest       of one Lemon
1              cup Slivered Almonds and Chopped Hazelnuts, toasted*

*Toast the slivered almonds and chopped hazelnuts for about 10 minutes as the oven is warming

Combine all the dry ingredients in a large bowl, mix then add the nut pulp and mix again.

In a medium bowl, cream together sugars and butter/oil with an electric mixer.  Add eggs, mix, extracts and zest and mix more.

Add wet to dry and mix some more to form a heavy dough then, hand stir in the toasted nuts.

Divide dough into two pieces.  Using your parchment paper, form and roll each piece into logs almost as long as your cookie sheet. Transfer the logs and parchment paper onto the baking sheet and arrange the rolls side by side. Gently press the rolls down ever so slightly so they are approximately 1 inch thick tall.

wpid-20140303_170845.jpgBake for 30 to 35 minutes until just golden brown. Remove from oven and allow to cool on a cutting board. When the rolls are set and cool enough to handle, carefully, with a sharp knife, slice crosswise into 1/2 inch slices.

Arrange the slices back on the baking sheet and bake at 325 degrees for an additional 10-15 minutes on each side. Slices should be lightly browned and not too moist.

Makes approximately 24 biscotti.  If they soften, crisp or reheat them in a toaster/oven before serving.

2-20 051_thumb

 

Maca

macaMaca Root is a nutritionally dense super-food that contains high amounts of minerals, vitamins, enzymes and all of the essential amino acids. It is rich in B-vitamins, which are the energy vitamins, and is a vegetarian source of B-12.

Maca is rich in bioavailable dietary minerals calcium and potassium (with low content of sodium), and contains the essential trace elements iron, iodine, copper, manganese, and zinc as well as fatty acids including linolenic acid, palmitic acid, and oleic acids, and 19 amino acids.

Maca is used for  enhancing energy, stamina, athletic performance and memory. It has been said to help balance our hormones and due to an overabundance of environmental estrogens, most people’s hormones are a bit out of whack.  Maca stimulates and nourishes the hypothalamus and pituitary glands which are the “master glands” of the body. These glands actually regulate the other glands, so when in balance they can bring balance to the adrenal, thyroid, pancreas, ovarian and testicular glands. Instead of providing hormones to the body, maca works as an adaptogen which means that it responds to different bodies’ needs individually. If you’re producing too much of a particular hormone, maca will help regulate the production downward. However, if you’re producing too little, it’ll regulate the production upward. Hormones regulate many things in the body including mood, growth, sexual development, and tissue function. Hormones also play a role in many diseases, like cancer and depression. Maca root has been shown to be beneficial for all sorts of hormonal problems including PMS, menopause, and hot flashes.  It has been reported to have aphrodisiac properties, be a fertility enhancer and is best known for improving libido and sexual function in men and women.

Maca is an exceptionally hardy root plant native to the Andean mountain plateaus of Peru. A member of the brassica family, maca is grown at altitudes of 14,000 feet in poor volcanic soil and an extreme climate of freezing cold, fierce winds and intense sunlight, where no other crops can survive. Herbalists believe that resilient plants are especially valuable; from an herbological perspective, maca’s resiliency knows no equal. Ancient, native Peruvians used maca for thousands of years as both a food and a tonic. They believed maca increased energy and stamina, improved fertility and enhanced libido.

Maca hypocotyls may be gold or cream, red, purple, blue, black, or green. Each is considered a genetically unique variety, as seeds of the parent plants grow to have roots of the same color. Recently, specific phenotypes (in maca, ‘phenotype’ pertains mainly to root color) have been propagated exclusively to ascertain their different nutritional and therapeutic properties.  Cream coloured roots are the most widely grown and are favoured in Peru for their enhanced sweetness and size.

Darker coloured maca roots (red, purple, black) contain significant amounts of natural iodine that may avoid the growth of goiters resulting from consumption of the lighter coloured maca. Black maca is considered the strongest in energy and stamina-promoting properties, being both sweet and slightly bitter in taste. Red maca is becoming popular with many people, and has been clinically shown to reduce prostate size in rats.

The nutritional value of dried maca root is high, similar to cereal grains such as rice and wheat. The average composition is 60-75% carbohydrates, 10-14% protein, 8.5% dietary fiber, and 2.2% fats.  In addition to sugars and proteins, maca contains uridine, malic acid, and its benzoyl derivative.

MacaX6Powder-1000pxBuy only certified organic Maca Root and read the label – high protein count is a great indicator of optimal growing conditions and careful processing.  Maca root is a food, for it to be effective and to achieve results, proper dosages should be followed. In keeping with original ancestral Peruvian dosages, you should mix 3/4 to 1 teaspoon of Maca into smoothies, yogurt, herbal teas, fruit juices, etc.maca-root-powder Or if you are using our MACA POWER& Vegetarian Capsules take 2 to 6 500mg Capsules per day or as directed by your health practitioner.  It is best store Maca Root Powder in dark dry cupboard. Some people store it in the refrigerator but this is not necessary but some feel it keeps the powder fresh and the consistency lighter.

Chia Buckwheat Seed Flat Bread

Hello!

Well I’ve just been too busy to create or post any recipes,  I moved from an apartment into a house with a huge yard and besides that being a ton of work in itself I planted a huge vegetable garden, very exciting and having my own organic fresh veg, fruit and herbs to work with is awesome. I am off today to my family cabin for most of August so I was up late last night blending my green smoothies for freezing and making breads and crackers.  The recipe below is one I created from gluten-free bread and cracker recipes, it’s kind of a cross between a cracker and a bread. Very filling and nutritious, loaded with protein, healthy fats and fibre.  I used my fresh herbs but you can use dried if that’s what you’ve got and feel free to experiment with different herbs or flavours.   You can top these gems with most anything, I love them plain or avocado spread on top. Hope you enjoy them as much as I do!

Chia-flatbread-2Chia Buckwheat Seed Flat Bread

 

Oven 350 degrees
Coconut Oiled Baking Sheet
Food Processor

1        cup Gluten-free Oats
1/2  cup Raw Buckwheat Groats
1       cup Chia Seeds
1       cup Pumpkin Seeds
1       cup Sunflower Seeds
1/2  cup Hemp Seeds
2       teaspoon Coconut Sugar
2       teaspoons Oregano, chopped
1       teaspoon Thyme, chopped
1       teaspoon Sea Salt
1/2  teaspoon Garlic Powder
1/2   teaspoon Onion Powder
2       cups Water

Grind your oats and buckwheat in a high powered blender or food processor until you get a flour.  Move to a large bowl, add remaining ingredients and  mix well.

Transfer to a coconut oil greased baking sheet and use a spatula to spread and flatten.  Sprinkle with some more sea salt and bake for approximately 25 minutes or till firm to the touch.

All to cool for a 5-10 minutes then cut and transfer to cooling rack.

Store in the fridge for a few days or freeze.

Aside

Here they are!!!  Very proud of these treats, I have made them several times trying to get this recipe right.  As my goal is to make healthier recipes, I used goats milk and butter instead of dairy, all organic ingredients, … Continue reading

Smoothies

Peach+Ginger+Mint+Green+SmoothieI love smoothies. I drink one or even two every day, especially green ones. Blending helps make greens full spectrum of nutrition readily available to the body, nutrients are encased inside plant cells and getting their benefits requires these cells’ walls to be ruptured. Smoothies are a nutritious and a quick way to get super healthy raw greens, fruits and vegetable into your diet without all the prep and chewing! And, a smoothie will keep in your refrigerator, as long as it’s covered, for about two and a half days. You can also freeze portion sizes of it (in glass containers preferably) and thaw out the night before which is what I usually do so I’m really only making them a couple times a week. All you need is a good blender and fresh, raw, organic fruits and vegetables. Organic is so so very important, I am not going to preach on this here but if you are absolutely dead set on not buying organic or maybe you feel you can only afford some organic produce then consider Googling “The Dirty Dozen” for a list of foods you must buy organic vs foods you can get away with. Apples, Pears, Celery, Cucumbers, Spinach, Strawberries to name a few you MUST buy organic. And if you still aren’t convinced, I promise they actually taste better!
Consuming raw fruits and vegetables in a smoothie every day will do several things for you:

  • Drink a green smoothie at breakfast or even before breakfast and you will feel fresh and energized at the start of your day.
  • You will have more energy and mental sharpness.
  • Ensure you are properly hydrated.
  • Provide you with the full spectrum of nature’s bioavailable chlorophyll, vitamins, nutrients, and antioxidants.
  • Give you plenty of natural fiber to ensure excellent digestion.
  • Help empower your immune system to protect you from illness and diseases and reduces inflammation.
  • Improves the health, suppleness or appearance of your skin.
  • Can aid in loosing and obtaining a healthy body weight.
  • Save time on healthy food prep and enable you to consume a diverse mix of healthy foods.

Below I am posting several smoothie recipes I have made, come across or use regularly, check back later as I will continue to add to the list as I try new combinations and please get creative, I would love to hear of your smoothie creations!

First, some smoothie recipe secrets:

  • Try adding Avocado for creaminess. Avocados provide high amounts of potassium and magnesium and can add healthy calories to your smoothie.
  • Rotate your greens in green smoothies, you can make a basic green smoothie like Kim Snyders (below) and simply switch the lettuces and greens each time.
  • Try to add herbs like parsley, basil or cilantro to your green smoothies. We often don’t consume good portions of these herbs but they are very nutritious and have cleansing properties by helping to extract heavy metals and other toxins out of the body.
  • Spirulina and Chlorella are super foods and great added to smoothies.
  • Use High Mineral Greens, Herbs, and Fruit in your smoothies: Arugula, Cucumber, Celery, Broccoli, Boy Choy, Kale (all types) Romaine, Green and Red Lettuce, Spinach, Collard Green, Swiss Chard, Wheatgrass, Basil, Cilantro, Dill, Fennel, Mint, Parsley, Alfalfa, Clover, Sunflower, Broccoli and Radish Sprouts, Acai Berries, Apples, Avocado, Banana, Blackberries, Blueberries, Cherries, Durian, Figs, Goji Berries, Grapefruit, Grapes, Huckleberries, Lemons, Limes, Orang, Papaya, Pear, Pineapple, Plums, Pomegranate, Strawberries and Tangerine.
  • Nuts and nut milks really well blended are great in smoothies, Almonds, Brazil Nuts, Cacao, Coconut, Hemp Seeds, Macadamia, Pecans, Pine Nuts, Pumpin Seeds, Sesame Seeds or Tahini and Walnuts.
  • Chia seeds have become a popular superfood, mainly for their high protein and omega-3 essential fatty acid content. They are also a healthy addition to smoothies and will thicken it up considerably.
  • Ginger, Maca and Turmeric Roots are amazing healthy additions to a smoothie.
  • Fresh Stevia Leaf is a great way to naturally sweeten a smoothie, check your local garden store for a live plant! Dates work well too!
  • Use frozen fruits for a thicker, cold smoothie.
  • If you eat dairy yogurt is another good way to bulk up a smoothie, not always great with greens but spinach does blend well with yogurt.

Here is a short list of some well-known Nutritionists and Health Enthusiasts signature smoothie recipes. The first one is one of mine and of course a personal favourite, I make this one for guests all the time and everyone loves it, I like to have it post yoga, hiking or a bike ride, its my healthy green pina colada!

Kyla’s Green Pina Colada

Half a bunch Lacinato Kale (aka dinosaur kale), stems removed

2 cups pineapple (preferable frozen)

½ ataulfo mango

1 banana

2 cups fresh raw coconut water

Juice of half a lemon or lime

Blend well!

Kimberly Snyder’s Glowing Green Smoothie

Kimberly says: “Green drinks make you feel light and energetic and, yes, they improve your appearance and help you drop the kilos!”

1½ cups water

1 head organic romaine lettuce, chopped

½ head of large bunch or ¾ of small bunch organic spinach

3–4 stalks organic celery

1 organic apple, cored and chopped

1 organic pear, cored and chopped

1 organic banana

Juice of ½ organic lemon

Optional

1/3 bunch organic cilantro (stems okay)

1/3 bunch organic parsley (stems okay)

Add the water and chopped head of romaine and spinach to the blender. Starting the blender on a low speed, mix until smooth.

Gradually moving to higher speeds, add the celery, apple and pear. Add the coriander and parsley if you choose. Add the banana and lemon juice last.

Jessica Ainscough’s Wellness Warrior smoothie

Jess says: “This smoothie has so many amazing benefits. It is like a nutritious meal in a glass – and it tastes amazing!”

3 stalks of kale (discard the tough stalk and use the leaves)

3 leaves of Cos lettuce

1 cup coconut water

1 small frozen banana

A small handful of goji berries or blueberries

1 tsp hemp seeds

1 tsp chia seeds

1 tsp bee pollen

1 tsp maca powder

1 tsp spirulina

Add all ingredients to a blender and whiz until smooth.

Lee Holmes’s Body+Soul Green Renewal Juice

Lee says: “This is one of my favourite enzyme-rich green juices. It’s great for providing energy, detoxifying and alkalising your body. And it’s quick and easy to make, and you’ll probably find all the ingredients in your vegetable crisper.”

1 bunch English spinach

1 handful mint

1 handful parsley

1 tablespoon lemon juice

1 Lebanese (short) cucumber, cut in half lengthways

A few lettuce leaves

4 celery stalks

2–3 cm (3/4–11/4 inch) knob of fresh ginger, peeled

6 ice cubes

With the motor running, feed all the ingredients except the ice cubes into a juicer one at a time. Pour into a drinking glass, add the ice cubes and sip slowly to enjoy its benefits.

Emma Sutherland’s Power Smoothie

Emma says: “This drink will keep you going for hours and contains good levels of tryptophan, antioxidants, vitamin D, iodine and many essential nutrients for weight loss and detoxification.”

1 cup oat milk

1 cup coconut water

1 tsp spirulina

2 tsp flaxseed meal

1 tbsp organic coconut oil

¼ cup frozen berries

1 tsp probiotics

2 tbsp organic natural yoghurt

A pinch if cinnamon

2 drops stevia for sweetness

Place all ingredients into a blender until smooth.

Here are some more…..

Cilantro-Mango Detox

1 ½ cups spinach

½ cup cilantro

2 cups water

3 bananas

1 lime, peeled

1 inch ginger, fresh

Blend spinach, cilantro and water until smooth. Next add the remaining fruits and blend again.

Cilantro Limeade

1 ½ cups spinach

½ cup cilantro

2 cups water

3 bananas

1 lime, peeled

1 inch ginger, fresh

Blend spinach, cilantro and water until smooth. Next add the remaining fruits and blend again

Strawberry, Banana, Blueberry

This smoothie is full of iron, potassium, vitamin C, and antioxidants. We often add olive leaf extract, echinacea, and elderberry extract to to make it a power-packed immunity booster as well.

2 cups spinach

3/4 cup water

3/4 cup orange juice, fresh squeezed

1 cup strawberries

1 cup blueberries

2 bananas

Blend spinach, orange juice and water until smooth. Next add the remaining fruits and blend again.

* Use at least one frozen fruit to make

the green smoothie cold.

Refreshing Watermelon-Mint Green Smoothie Recipe with Parsley

This is one of my favourite Summer Smoothies, the watermelon is so refreshing and one of my favorite summer fruits. Watermelon contains 0.7 milligrams of iron in just two cups. It’s also a great source of vitamin C with 28% DV in two cups. It’s hydrating as well.

2 cups watermelon, frozen

11 fresh mint leaves

1 cup whole strawberries

1 cup fresh Italian (flat leaf) parsley

Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy.

Chocolate Covered Cherry

This antioxidant-packed green smoothie is a healthy indulgence that will satisfy any sweet tooth.

2 cups spinach, fresh

2 cups almond milk, unsweetened

2 cups cherries, pitted

2 bananas

1 teaspoon cinnamon

3 tablespoons cacao powder

Blend spinach and almond milk until smooth. Next add the remaining fruits and blend again.

* Use at least one frozen fruit to make the green smoothie cold.

Pomegranate Citrus Punch

The Pomegranate Citrus Punch green smoothie is a great energy and immunity booster. Once you master the art of seeding a pomegranate, you should celebrate with this antioxidant-rich green smoothie. Makes about 4 cups.

2 cups spinach, fresh

1 cup orange juice, fresh squeezed

1 cup water

1 cup pomegranate seeds

1 banana

Blend spinach, orange juice and water until smooth. Next add the remaining fruits and blend again. If you have two fresh oranges, feel free to add them to blender rather than the orange juice.

* Use at least one frozen fruit to make the green smoothie cold.

Coco-Ginger Zinger

This refreshing green smoothie helps speed up your metabolism with cinnamon as well as eases any stomach discomfort with a slice of ginger.

2 cups spinach, fresh

2 cups coconut water

1 pear

1 banana

1 teaspoon cinnamon

1 inch of ginger, fresh

Blend spinach and coconut water until smooth. Next add the remaining fruits and blend again.

* Use at least one frozen fruit to make the green smoothie cold.

Cucumber-Grape Punch

This Cucumber-Grape Punch superfood green smoothie with kale is packed with some amazing nutrients. The mighty green kale is an excellent source of manganese, which helps build bones, and supports connective tissues in the body.

2 cups kale, fresh

1 cup almond milk, unsweetened

2 cups grapes

1 cucumber, peeled

1/2 avocado

1 banana

1/2 cup pineapple

Blend kale and almond milk until smooth. Next add the remaining fruits and blend again.

* Use at least one frozen fruit to make the green smoothie cold.

Strawberry Peach Refresher

This smoothie uses the mild tasting green, bok choy, which is known as a cancer-fighting cabbage because of it’s good source of beta carotene. In just one 9 calorie cup of bok choy, you receive 63% vitamin A, 52% vitamin C and 88% calcium of your recommended daily value.

2 cups bok choy, fresh

2 cups almond milk, unsweetened

1 cup strawberries

2 cups peaches

Blend bok choy and almond milk until smooth. Next add the remaining fruits and blend again.

* Use at least one frozen fruit to make the green smoothie cold.

Mango Ginger Immune Support

Enjoy this immune boosting mango ginger green smoothie chock full of green vegetables and low in sugar. Did you know that ginger clears sinuses and soothes a sensitive stomach?

1 cup celery

1 cup parsley, fresh

2 cups water

1 cucumber, peeled

1-inch ginger, fresh

3 cups mango

1 lemon, peeled

Blend celery, parsley and water until smooth. Next add the remaining fruits and blend again.

* Use at least one frozen fruit to make the green smoothie cold.

Beginner’s Luck With Tops

We are lovers off all things leafy green— especially kale. And this extremely creamy green smoothie is no exception.

1 ½ cups spinach, fresh

2 carrots, include leaf tops

2 cups water

1 cup pineapple

1 cup mango

1 banana

Blend spinach, carrot top leaves and water until smooth. Next add the remaining fruits and blend again. You can grate your carrots with a cheese grater, or steam them to soften them before blending.

* Use at least one frozen fruit to make the green smoothie cold.

Spa Skin Cleanse

Get a lot of bang for your blend with this green smoothie. Avocado has a significant portion of healthy fats and vitamin E, while the coconut water is like nature’s gatorade, “hydrating and regenerating your tissue.” By gulping natural skin boosting ingredients in this green smoothie and applying external moisturizer (Jen’s favorite is unrefined coconut oil), your skin should be glowing in no time.

2 cups spinach, fresh

2 cups coconut water

2 cups pineapple

1 avocado

Blend spinach and coconut water until smooth. Next add the remaining fruits and blend again.

* Use at least one frozen fruit to make the green smoothie cold.

Kiwi Strawberry Twist

Get adventurous with your green smoothies by rotating the greens you put in it (which is a great way to avoid alkaloid build-up.) Strawberries, kiwi and fresh oranges give this green smoothie a sweet vitamin C boost.

2 cups kale and dandelion greens, fresh

2 cups orange juice, fresh squeezed

2 cups strawberries

2 ripe kiwi

1 banana

1 lemon, squeezed

Blend kale, dandelion greens and orange juice until smooth. Next add the remaining fruits and blend again.

* Use at least one frozen fruit to make the green smoothie cold.

TIP: You can keep the kiwi skin on to add an extra nutritional boost of fiber. But feel free to peel the fuzzy kiwi skin. It’s really a personal preference.

Berry Protein Bash

Give yourself a protein boost with this yummy Berry Protein Bash green smoothie. Protein burns slower than carbohydrates, so adding it to smoothies helps prevent blood sugar spikes and helps prevent hunger pains. And it’s also great if you are working towards a flat belly or building muscles. Yes, the majority of us are on a mission to get those firm abs back— and drinking a protein-rich smoothie after your work-outs is the perfect formula.

2 cups spinach, fresh

2 cups almond milk, unsweetened

1 cup strawberries

1 cup blueberries

1 banana, frozen

1/2 cup almonds*

Blend spinach and water until smooth. Next add the remaining fruits and blend again. * Soak overnight in water before blending, or use almond meal.

Healing Cranberry Cleanser

Cranberries are an antioxidant powerhouse, so get them fresh during the fall and winter. By drinking this Healing Cranberry Cleanser green smoothie with cranberry, your body will experience the immediate effects of natural energy. Get your healthy dose of vitamin C and fiber in this healing green smoothie!

2 cups kale, fresh

1 cup water

1 cup cranberries

2 oranges, peeled

2 bananas, frozen

Blend kale and water until smooth. Next add the remaining fruits and blend again.

TIP: Keep as much of the orange pith (the white part) on to add nutritional benefits. Because of the cranberries, your smoothie may turn out more “purple-ish.”

Avo-Banana Kale

2 cups kale, fresh

2 cups water

3 bananas

1/4 avocado

Blend kale and water until smooth. Next add the remaining fruits and blend again.

Spicy Savory Green Smoothie

3 cups water

1 avocado

1 small orange beet

1 small cucumber

4-6 stalks of collard greens

juice of one lemon

splash of vanilla extract

inch of fresh ginger

1/2 jalapeno pepper*

*this will vary depending on your own personal tolerance of heat

Blend everything up in blender till creamy.

Kale and Pear Smoothie with Herbs

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

1 cup ice

1 Tablespoon flax seeds (optional)

1/4 avocado (optional)

*Option to add protein powder!

Blend well.

Figgy Green Monster

Have figs and don’t know what to do with them? The easiest thing you can do (besides eating them plain) is blend them into a delicious and healthy smoothie. This Green Monster smoothie had an unexpected cake-batter-like flavor.

1 1/2 – 2 cups loosely packed spinach

sweetener of choice, to taste, optional (you can add with the other ingredients or blend and taste first and add in at the end)

1 banana, frozen

4 figs, stems removed, halved

1 cup milk of choice (dairy, non-dairy, vanilla non-dairy, etc.) – I used vanilla soy

2 cubes ice

Blend till smooth.

Peach, Orange, and Romaine Smoothie

2 oranges, peeled and chopped

1 white peach, pitted and chopped

4-6 large romaine lettuce leaves

1 cup ice

Peel oranges with a knife and cut into pieces. Cut peach in half, discard pit and chop. Add oranges to blender, followed by peaches, romaine and ice. Blend on high until smooth.

Banana-Papaya-Blueberry

2 organic bananas, peeled

1 cup papaya, cubed

1 cup wild frozen blueberries (or use fresh)

8 ounces of filtered water

Blend till smooth

Vanilla-Jackfruit Green Smoothie

This green smoothie is very simple and yet very tasty. I love the way that fresh vanilla blends with the exotic sweetness of jackfruit.

If you haven’t had jackfruit before, it’s a large fruit from southeast Asia. It taste like a mixture of banana, pineapple and mango. Some people say it tastes like Juicy Fruit gum.

1 medium banana, peeled

1/2 cup jackfruit pieces

The vanilla from 1 vanilla bean

2 cups fresh baby spinach

6 to 8 ounces of water (or use coconut water)

Start by adding the liquid to your blender, followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Papaya–Mint

This is a mineral-rich green smoothie providing 27% of your daily value of calcium, and 5.5 milligrams of iron.

I used goji berries in this recipe as they are a great source of protein. One tablespoon of goji berries has 1 gram of protein.

2 cups papaya, cubed

1 pear, cored

3 cups fresh or frozen spinach

10 fresh mint leaves

2 tablespoons dried goji berries

8 oz filtered water

If you do not have a high-speed blender, be sure to soak goji berries in water for 10 minutes before adding them to your blender.

Kiwi-Cucumber Green Smoothie Recipe with Broccoli

Don’t get creeped out by this green smoothie recipe because it has cucumber and broccoli in it. Go ahead and give it a try. The banana and kiwifruit blend wonderfully with crisp, refreshing cucumber and you’ll barely taste the broccoli. It’s all good!

1 medium frozen banana, peeled and sliced

1 cup frozen broccoli, chopped

4 kiwifruit, with peel if organic (peeled if not organic)

2 small cucumbers, or ½ a large one

8 ounces filtered water

Pineapple-Coconut with Wheatgrass

I’m not usually one for powdered supplements, but for this recipe I used a wheatgrass powder from Amazing Grass (available in health food stores). If you’re not on the go, you can use fresh wheatgrass juice. You’ll need a dedicated wheatgrass juicer, however. Even top-of-the-line blenders are not designed for breaking apart the tough cell walls of grasses. If you blend wheatgrass in a Vitamix, you’ll end up with bits of indigestible grass with no nutritional benefit.

Since wheatgrass has a “highly distinctive” flavor on its own, I find that adding sweet pineapple, coconut water, and bananas mellow it out nicely.

2 cups pineapple, cubed

2 small bananas, peeled

1 packet Amazing Grass Wheatgrass

1 cup baby spinach

8 ounces coconut water

Pumpkin Pie Smoothie

Delicious Sweet Treat, perfect for the Fall!

1/2 cup pumpkin

1 1/2 cup almond milk

1/2 frozen banana

1 medjool date (pitted) – for added sweetness

1/2 tsp vanilla

1/4 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp of cloves

Shake of allspice

1 Tbsp chia seeds (for added protein & energy)

1/4 avocado (for thickness and healthy fat)

1 tsp green powder (for added nutrient boost)

Optional: Ice cubes

Blend all ingredients in Vitamix or blender.

Garnish with cinnamon sprinkled on top.

Peach-Fig Green Smoothie Recipe with Vanilla

Summer is peach and fig season, and luckily, both fruits are delicious when blended together in a green smoothie recipe! Figs are a good fruit-source of calcium. The figs in this recipe contain 89.6 milligrams, or 9% daily value, of calcium. Peaches are a good source of lycopene and lutein. Research shows that lycopene and lutein may help prevent heart disease, macular degeneration and certain cancers.

2 small peaches, pitted

4 large figs

1/2 teaspoon pure vanilla extract (non-alcoholic)

3 cups fresh baby spinach (or use escarole, butter or romaine lettuce)

8 ounces of filtered water

Start by adding the liquid to your blender followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Two Layer Mango-Strawberry Smoothie Recipe with Ginger & Hazelnut

You are going to make this fruit smoothie in two parts, then combine them in the glass. This recipe makes two servings, so double or triple as needed to serve more.

Bottom Layer

1 large mango, peeled and pitted

1/2 teaspoon freshly grated ginger

4 ounces hazelnut milk *

Top Layer

1 cup whole strawberries

1 cup watermelon

1 small banana, peeled

Add all of the bottom layer ingredients to your blender and blend on high for about 30 seconds or until creamy. Pour the smoothie into two glasses, stopping when they are half full or when the mixture is divided evenly between the glasses.

Next add the top layer ingredients to your blender and blend on high for about 30 seconds or until creamy. With a spoon, gently spoon the top layer on top of the bottom layer in the glass. Make sure you start with the inside edge of the glass and work your way toward the center. Distribute it evenly so that you don’t end up mixing the two layers together.

* You can also use almond, cashew or coconut milk in this recipe if you do not have hazelnuts on hand.

Apricot-Strawberry and Radish Greens with Goji Berries

Two of my favorite summertime fruits lend their flavors to this delicious green smoothie recipe. Goji berries boost the antioxidant, protein and beta-carotene levels in this smoothie and radish greens provide a solid dose of minerals such as calcium and iron without any bitterness.

Radish greens taste nothing like their roots, so if you don’t like radishes, it doesn’t mean that you won’t like their much milder greens. I highly recommend only using organic radish greens and be sure to wash them well.

4 apricots, pitted

8 large strawberries, with tops

1 banana, peeled

1 tablespoon goji berries

3 cups organic radish greens

8 ounces of almond milk

Start by adding the liquid to your blender followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

If you do not have a high-speed blender, be sure to soak goji berries in water for 10 minutes before adding them to your blender.

Strawberry-Basil Green

The fresh basil really adds a nice flavor to this smoothie that complements the strawberries and bananas. For me, five leaves of fresh basil is just right. Your tastes might vary so if this is your first time making this recipe, or using basil, start with three leaves and add more if you like.

Use only fresh, organic basil only. Do not used dried basil. An alternative spice to use is fresh mint if you do not have basil on hand

2 cups whole strawberries

2 frozen bananas, peeled and sliced

Juice from 1/2 lime

5 fresh basil leaves

4 cups fresh baby spinach

8 ounces of homemade hazelnut milk

If using frozen bananas, cut into pieces before adding to your blender. Start by adding the liquid to your blender, followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Strawberry-Cinnamon Cooler Smoothie Recipe

Enjoy this delicious fruit smoothie when you need to cool down on a warm spring day. Cinnamon accents the flavor of fresh strawberry, peach and banana in a cool, creamy smoothie.

A secret ingredient in this smoothie is carrot. While the flavor is hidden by the sweet fruit, the nutrients are unlocked in the blending process, providing an exceptionally high dose of vitamin A (as beta-carotene). Carrots are famous for promoting healthy vision, especially night vision.

You’ll also get a good dose of vitamin C.

1 medium carrot, chopped

1 medium organic peach, pitted

1 cup whole organic strawberries (with tops)

1 frozen banana, thawed slightly and sliced

1 teaspoon ground cinnamon

8 ounces of filtered water

Start by adding the liquid to your blender, followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Add a tropical flavor note by using fresh young coconut water in place of the plain water.

Blackberry-Apple & Chocolate Iron-Rich

I just love how the flavors of blackberries and apples mingle with chocolate in this delicious and nutritious green smoothie recipe!

Apples are a great source of fiber, which helps with weight loss and bowel function. Studies also suggest that eating apples might provide some health benefits for people who suffer from asthma.

Blackberries are a rich source of antioxidants.

Cacao is a great source of antioxidants as well. Depending on the brand of raw cacao you get, it can be an exceptional source of iron. Sunfood brand raw cacao has the highest iron content of any raw chocolate, which provides a significant amount of the 24 milligrams this recipe contains.

1 cup blackberries

2 medium apples, cored

2 teaspoons cacao nibs or powder

4 cups fresh baby spinach

2 small carrots

8 ounces of filtered water

*For a thicker smoothie at ¼ of an Avocado

Start by adding the liquid to your blender followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

If you do not have a high-speed blender, grind cacao nibs in a coffee grinder or use cacao powder.

Beet Smoothie Recipes

Beet-Berry Smoothie

Beets have an earthy flavor that blends well with strawberries, pineapple and bananas. You probably don’t want a beet-flavored smoothie, but if you blend it with sweet fruit and use mild greens, you’ll get a delicious green smoothie with a wonderful purplish color and an excellent source of folate. Be sure to cut the beet into small pieces before blending, and only blend them if you have a high-speed blender like a Omniblend or Vitamix. Otherwise, use beet juice as your smoothie liquid. Avoid using bitter greens like dandelion and kale in smoothies that contain beet. Instead, blend beets with escarole, butter or romaine lettuces, or use fresh baby spinach.Beets are particularly rich in folate. One 2-inch in diameter beet contains up to 22% RDA of folate. Beets are also a great source of copper, iron, magnesium, manganese, phosphorus and potassium. A small beet provides 35 calories and 1 gram of protein.

1 small beet root, peeled and chopped

1/2 cup frozen blueberries

1 cup strawberries

1 small orange, peeled and deseeded

8 ounces homemade almond milk

 

Chocolate Maca Power Smoothie

I have recently discovered the benefits of adding Maca to my diet, although not new, Maca has been added to the current popular list of super foods and while it does have a pretty nice looking nutritional profile, I was attracted to it for claims of providing energy, stamina and hormone balance.   See my post on Maca HERE for more info!   This recipe includes a few super foods and makes one perfect sized smoothie, if you like a sweeter smoothie, add a whole banana or an extra date!

1 cup Home Made Almond Milk

1/4 cup of water as needed

½ Banana

1 tablespoon Hemp Seeds

1 tablespoon Chia Seeds

1 tablespoon Flax Meal

1 heaping tablespoon Raw Cocoa

2 tablespoons Coconut Cream or Macadamia Nuts, or Cashews

1 soft Date

1 tablespoon Cinnamon

Home Made Almond Milk

*Addendum :  You can make quick nut milks (no soaking required)  with just a Nut-Milk-Bag_1024x1024nut bag and a good blender.  Creamy nuts like Cashews and Macadamias make great milk for coffee, tea, granola or smoothies.  Don’t be afraid to experiment either, I like  Cashew Almond or Macadamia and Toasted Coconut,  simply toss 1/2 – a full cup of nuts with  equal parts water (less or DIY-Coconut-Milk-All-Sorts-of-Pretty6more depending on the thickness you desire), a pinch of sea salt, flavour if you like: vanilla or cinnamon and/or sweetener like honey or stevia and blend until smooth.  Sheeze through the nut milk bag and you’re done!

 

I’ve been meaning to post these simple instructions on how to make your own nut milk for years, if you Google almond milk recipes you’ll find pretty much the same instructions, its super easy and much healthier and tastes fresh. You can make any sort of nut milk you like, Hazelnut is awesome, Walnut for an another example, Pecan, Brazil Nut, Macadamia, Cashew, the list goes on, or, mix more than one nut together like Almond Hazelnut! Yum! Beware this is raw, natural food so it will only keep for 3-4 days (as real food should). I used to make my nut milks with layered cheese cloth, its super cheap, you can buy it at a hardware store but eventually I bucked up and bought a re-usable nut bag, and honestly it’s well worth it. Look for future posts on using the left over nut pulp!

Makes 32 oz.
High powdered blender
Nut bag or Layers of Cheese Cloth
Pitcher or large bowl
2     cups Raw Almonds
4     cups Fresh, Spring or Filtered Water
Pinch of Sea Salt
Optional:
1    teaspoon Vanilla
Healthy Sweetener of your choice: stevia, coconut sugar, honey, maple or add dates to the soaking nuts and blend too.

Soak the almond in the filtered water over night or for 8-12 hours. Rinsing and replacing the water at least once is a good idea.

Drain and rinse your soaked almonds then blend with 4 cups of fresh water and sea salt on high for 2 minutes. If using a regular blender (not heavy duty, like a VitaMix) you may need to do two batches, blending 1/2 at a time.

Strain the milk from the pulp using your nut milk bag by squeezing as much of the milk out as possible. Add vanilla and sweeten to taste if you desire.

Reserve and store the pulp in the freezer to make other delicious recipes like crackers, cookies or bread.

Variations:

Chocolate Milk
32 oz    Almond Milk
1             tablespoon Unsweetened Cocoa Powder
1/4       cup Honey or Dark Agave
1            teaspoon Vanilla Extract
Blend.

Chai Milk

32 oz     Almond Milk
1/4        cup Honey, Maple Syrup or Dark Agave
1             teaspoon Vanilla Extract
1             teaspoon Cinnamon
1/2       teaspoon Garam Masala
1/4       teaspoon Nutmeg
Blend.