Green Smoothies

What else for today but Green Smoothies? No Luck o’ the Irish needed, just the proven science of biology. These are good stuff for your body.

green smoothie duo

Green Goodness ~ Freedom & Simplicity™ Guide to Green Smoothies ~ http://gfy.frommeandmyhouse.comIt’s no secret that a primary secret to health is dark green leafy vegetables, the most nutrient dense foods available, and low in calories too. In addition to all the known and explored vitamins and minerals in them, they are also packed with hundreds of phytonutrients and antioxidants that promote healthy bodies and minds.

It’s also no secret that most people don’t get enough of these powerhouse foods. Very few eat these dark leafy greens daily, and many that do eat only small amounts, not big bowls full.

What also is not a secret, but may not be well known is that it is easy to get what you need in a way that won’t have you chewing on them all day long. Green Smoothies!

green smoothie2Green Smoothies are a combination of dark leafy greens and fruits and/or other vegetables, and water, blended into a delicious “shake”. Although you can find plenty of Green Smoothie recipes out there, no recipe is needed. Just use what you have on hand and like.
You want to shoot for at least 60% or more dark leafy greens to 40% or less fresh or frozen fruit (no additives). To start you may need to reverse those percentages and gradually increase your greens and reduce your fruits. This isn’t just a few leaves of spinach and a couple of strawberries. We’re talking 3 cups greens to 2 cups fresh fruit.

Savory Green Smoothies can be made with vegetables. Tomatoes (really a fruit), carrots, peppers, sweet potatoes, avocados (another fruit) are all good to start with. Then branch out to whatever you’d like. Get adventurous and try new veggies.

green smoothie1For fruits, include berries (another health super food). A banana is a great addition especially in the beginning to make it nice and creamy and help cover the “green” taste. Add common apples, oranges, and lemons; tropical pineapple, young coconut, mango, kiwi, and limes; and all the other varieties of fruit available.

Baby spinach is very mild and a great place to start with your greens. Move on to baby kale and chard, then get adventurous with other dark leafy greens. Rotate your greens, using different ones either daily or weekly.

Blend it smooth with purified water, or fresh coconut water, fresh coconut water kefir, or homemade Raw Almond (or other) Milk. Use enough to get it to the consistency you like. You can add a dash of vanilla too, if you’d like.

Other health boosters you can add in are (organic, raw): fresh ground flax seed, hemp seed, chia seed. For an occasional treat, add a bit of raw carob or cacao powder.

Throw this all in your blender. Blend till smooth. And drink up!

BlendTec Total Blender - http://gfy.frommeandmyhouse.comhigh performance blender will do 2 things for your Green Smoothies. 1) blend them smoother. 2) break open the cell structure of your greens to get more of their nutrients available to you. But if you don’t have a high performance blender yet, use the blender you have. (Pick one up at your local thrift store if you don’t have one.) In a less powerful blender, blend your greens and water first, then add your fruit (especially frozen) and blend, then blend again with any softer ingredients and add ins. These little rests for your blender will blend it smoother and keep it from heating up destroying nutrients and burning out your blender.

Green Smoothies are a great way to start every day. They pack a powerful nutrition punch for energy, weight loss, and good overall health. Get more info in Green Goodness, a beginners guide to Green Smoothies.

green smoothie3

One of my favorite combos is a Tropical Green Smoothie with fresh young Coconut Meat and Water, Pineapple, Mango, Pomegranate seeds, and Spinach. Sometimes I add some Banana, and a bit of ground Flax seed to0.

My other go-to is Berry Good; Baby Kale, Raspberries, Blueberries, Strawberries, Banana, Coconut Water Kefir,  and Hemp Seeds.

Do you drink fresh Green Smoothies daily? What is your favorite combo? Comment below!

 


 

 

 

Lisa’s Black Bean Burgers

Can you believe it? One of the things I’ve never made from scratch is Veggie Burgers. Long, long ago we used to buy a box of dry mix that we added water to. We lost that source, and for a while bought frozen patties, but I wasn’t completely happy with those ingredients, so we didn’t have them often.

Now that I have my Instant Pot and can go from dry beans to ready to use in less than an hour, I decided to give it a try. I researched several recipes, then forged out on my own. What do I like? What has been in restaurant burgers that I’ve liked? What sounds good? Here’s what I came up with last night. They were delicious. But the variety is endless.

 

Lisa’s Good for You-Naturally! Black Bean Burgers

Ingredients:

  • 2 cups cooked Black Beans (1 cup Black Beans, 2 1/2+ cups water, Instant Pot high pressure 15-30 minutes. Natural Release.)
  • 2 Tbl. Ground Flax Seed mixed with 3 Tbl. water
  • 1/4 Red Pepper
  • 1/4 medium Onion (I used Red)
  • 1-2 cloves Garlic
  • 1 cup Rolled Oats
  • 1/4+ tsp. Cumin
  • 1/4 tsp. Black Pepper (ground)
  • 1/2 tsp. Real Salt (opt.)
  • 1 Tbl. Bragg’s Liquid Aminos
  • 1/4+ cup bean water
  • 1/2 cup Baby Bella Mushrooms
  • 1/2 cup Corn kernels (fresh or frozen)

Directions:

  • Cook Beans.
  • Grind Flax Seeds and soak in water.
  • Process Peppers, Onions, and Garlic until as fine as you’d like. Add Spices, Aminos, Oats and 1 cup of drained Beans (reserve liquid) and process again, pulsing to mix spices in thoroughly, but not turn oats into flour. Add water and Flax, beginning with 1/4 cup water (that’s all I needed) and pulse slightly to mix.
  • Add remaining Beans, Mushrooms, and Corn. Pulse just to mix in (not break down much.)
  • Form into patties onto parchment paper. (I just use a 1/4 cup measuring cup or scoop, and flatten the tops a bit.)
  • Bake at 350° or Grill (I put into freezer for a few minutes to firm up a bit before grilling.) approx. 15 minutes. Flip half way through.

 

  • Makes approx. 10 burgers. Can be frozen with parchment paper between.
  • I served with Avocado Slices
  • Use Organic ingredients and purified water
  • You don’t have to use a Food Processor. You can just chop the veggies, and moosh all together with your hands (or mash the beans a bit and stir with a spoon.)

Unbaked/ungrilled patties. I will update with cooked picture when I make again. Sorry. Forgot.

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Enjoy! And let me know how you liked them!


 

Peanut Butter Bars

I took these bars to the Community Playhouse a couple times during Mary Poppins. A few asked for the recipe, so here it is.

Peanut Butter Bars

  • ¼ cup applesauce (apples and water only)
  • 1 cup peanut butter, almond butter (nuts only)
  • 1 teaspoon pure vanilla extract
  • 1 ½ teaspoons baking soda
  • ⅛ teaspoon unrefined salt
  • ¼ cup plus 2 tbsp flour – almond or whole wheat
  • ⅔ cup coconut sap “sugar”
  • ¼ cup carob chips or cacao nibs (can be omitted)
  • up to 2 tbsp almond milk (or other), only if needed

 

  • Mix dry ingredients together. In seapate bowl mix stir nut butter, until it stirs well, add and blend int the wet ingredients (not the milk.) Mix together, and stir, stir, stir till all is smooth. Only add milk if necessary. It will be stiff.
  • Spread into greased 8″ sq. pan. (Coconut oil or real butter or lecithin mix)
  • Bake at 350° for approx. 15 minutes. They will seem not done, but if the top is set, they should be. Just allow them to cool for at least 20 minutes to firm up.

Enjoy! Let me know if you make them and how you liked them.

adapted from Chocolate Covered Katie

Sorry, no picture taken. I will try to remember to take one when we make them again, and add it here.