Can you imagine seeing that headline? A TV commercial or glossy magazine ad—just like the ones for meat—except this time starring… broccoli. Or cauliflower. Maybe even Brussels sprouts or cabbage, growing in idyllic fields with sunshine and birdsong.
Ha! I’d be thrilled. Just picture it—those ads appearing nationally, everywhere: on billboards, blogs, Google Ads, YouTube pre-rolls, even during the Super Bowl.
But let’s be real. Who would pay for such a commercial? Who could realistically afford it? Certainly not broccoli growers. They don’t have the kind of money that animal agriculture has—heavily subsidized and backed by a massive marketing machine that’s convinced most of society that “protein = meat.” These industries not only dominate ad space but also fight aggressively to protect their turf—remember when Oprah got sued for criticizing beef? Or the legal battles over Just Mayo and the word “milk”?
They’d probably even object to using the word “steak” to describe a broccoli dish. Because heaven forbid broccoli isn’t just a side dish—but the main event.
And yet, it should be. These simple, whole plant foods? They’re the healthiest for people. The most sustainable for the planet. And the kindest to animals. So yes, broccoli steaks.
And Here is a Fun Fact for all Language Purists (You Know Who You Are!)
“Steak” originally referred more to how food was cooked or served than what it was made of. So calling something like broccoli a “steak” isn’t a misnomer—it’s a return to form.
That’s right! The word “steak” comes from the Old Norse word “steik”, which means “roast” or “meat cooked on a stick.” It entered the English language in the 15th century, likely through the influence of Viking invasions in northern England and Scotland.
Old Norse “steik” → “roast on a spit”
Adopted into Middle English as stek(e), referring to a slice of meat for roasting or broiling.
Over time, “steak” came to mean a thick slice of meat (especially beef), cut across the muscle grain. Eventually expanded to fish (tuna steak, salmon steak), and now—deliciously—to plant-based foods (like cauliflower or broccoli steaks), which mimic the shape, thickness, or centrality of the dish.
Anyway… I came across the idea in a cookbook I flipped through at a bookstore by an author completely unknown to me. But the recipe—charred broccoli “steaks”—completely blew me away.
🌿 Why Char the Broccoli?
As the author, Michał Korkosz explains:
“In plant-based cooking, we have to lean on technique to make vegetables exciting. Charring mimics the savory depth of grilled meat—it’s not a 1:1 replica, but it brings smoky, rich flavor while keeping the veggies firm and satisfying.”
Even a simple squeeze of lemon can do the trick—but this layered version? It’s got depth, brightness, and crunch. A celebration of plant-based boldness on a plate.
Now, I know what some meat lovers would think. They won’t even give this a proper eye roll. Broccoli steak? Seriously? Yup. Totally outrageous. Totally surprising. And totally delicious.
It’s unexpected. Innovative. And honestly? As simple and easy as it gets.
🥦 The Secret Behind That Broccoli Satisfaction
Here’s why broccoli—when cooked just right—is weirdly filling and satisfying:
• Fiber structure: That firm, al dente crunch slows digestion and helps you feel full longer. • Water content: Light cooking keeps it juicy and satisfying, without extra calories. • Micronutrients: Gentle heat preserves powerful compounds like sulforaphane, which support metabolism, immunity, and even cancer protection.
Mushy broccoli? It collapses in your mouth—and your stomach. Firm, golden, seared broccoli? It says, “You’re eating something real.”
Quick & Easy Roasted Broccoli Steak Recipe
Inspired by Michał Korkosz, author of the blog Rozkoszny
Ingredients (Serves 4)
1 large or 2 small heads of broccoli (about 1.1 lbs / 500 g), cut into florets or thick slices
4 tbsp extra-virgin olive oil
fine sea salt to taste
½ cup water (for steaming in the pan)
For the umami soy dressing:
3 tbsp dark soy sauce
1 tbsp apple cider vinegar
1 tbsp powdered sugar
3 tbsp water
For the lemon mayo:
⅓ cup plant-based mayonnaise
1 tbsp lemon juice
a pinch of salt to taste
Finishing touches:
2–3 tbsp poppy seeds or sesame seeds
Freshly ground black pepper
Method: Step-by-Step
1. Start with the sauces. In a small bowl, combine the soy sauce, apple cider vinegar, powdered sugar, and water. Whisk until smooth and the sugar is fully dissolved. Set aside. In a separate bowl, stir together the mayonnaise, lemon juice, and a pinch of salt. Taste and adjust for acidity—it should be bright and creamy.
2. Prepare and char the broccoli. Trim the ends of the broccoli and slice any thick stalks in half lengthwise to create flat surfaces. Heat the olive oil in a large skillet or cast iron pan over medium to medium-high heat until shimmering but not smoking. Place the broccoli florets cut side down in a single layer. Press lightly to get good contact with the pan. Let them cook, undisturbed, for 2–4 minutes, or until visibly charred and golden-brown on the bottom. Add ½ cup (120 ml) of water to the pan and immediately cover with a lid to steam. Let cook for another 4–5 minutes, until the water evaporates and the broccoli is crisp-tender—not mushy. Remove from heat.
3. Assemble the dish. Transfer the broccoli to a serving plate. Drizzle generously with the soy dressing. Add a few dollops of the lemon mayo or serve it on the side. Sprinkle with poppy seeds and finish with freshly ground black pepper. Serve warm as a main course or hearty side dish.
Now Go and Have Fun with Endless Variations!
You can play with flavors—think sesame and soy for an Asian twist, curry spices with a side of dal or chickpeas, Italian-style with breadcrumbs and tomato sauce, or go bold with a classic steak-style marinade. Cook it how you like: oven-roasted, pan-seared on your favorite cast iron skillet, or grilled. And pair it with what you love: quinoa (for extra protein), golden breadcrumb-coated potatoes (for that cozy meal vibe), pasta, polenta, lentils, black beans, tofu, or salad. It works. Every. Time.
So, after years of eating plant-based, I’m happy to say that I’m still surprised by new recipes. And in recent years? I’m surprised even more often. Because more and more people—especially chefs—are entering the plant-based space, experimenting and elevating plants to their true potential.
Gone are the days when the only “vegan meal” was boiled carrots and bland steamed vegetables. (Yes, I remember this. It was three decades ago, when I didn’t even know veganism existed.)
Now we’re living in a golden age of flavor—from global dishes to cutting-edge plant-based products. And the pace is only accelerating.
I can’t wait to see what the next 10, 20 years will bring. It gives me hope. And motivation.
Because when you think about it, traditional cuisines took generations to evolve. So the innovation we’re seeing now? It’s just the beginning. And in the meantime, I’m more than happy living off the incredible plant-based bounty we already have.
This isn’t your average stir-fry—this is a bold, bitey, broccoli-powered bowl of plant-based bliss. Imagine big, pan-seared slabs of broccoli—charred just enough to give them attitude, but still crunchy enough to fight back.
Paired with silky bok choy and crispy golden tofu cubes, this dish is drenched in umami flavor with just the right hint of sweet onion caramel and nutty sesame. Topped with a sprinkle of seeds or cashews, and nestled on a cloud of quinoa or brown rice, it’s the kind of meal that fills you up without weighing you down.
✨ It’s clean. It’s bold. It’s got protein punch, fiber flair, and green glory all in one skillet.
Your tastebuds? Thrilled. Your stomach? Satisfied. Your body? Saying, “Yes, more of that, please!”
The Secret Behind Broccoli Satisfaction
Surprise! Broccoli can be incredibly filling—leaving you full, content, and strangely smug—as long as it’s not overcooked.
It’s one of my favorite go-to ingredients, ideal for preparing quick meals, that are also super nutritious, satisfying, and all-around just plain delicious.
And here’s why.
When broccoli is lightly cooked—think sautéed, roasted, or seared—it holds onto its best assets. The fiber structure stays intact, giving it that satisfying “bite” that slows down digestion and helps you feel fuller, longer. No limp mush here—just real texture that tells your body, “You’re eating something substantial.”
It also keeps its natural water content, which adds juicy volume without adding calories. That means you can load up your plate without feeling weighed down.
And then there’s the nutritional edge. Overcooking broccoli doesn’t just kill texture—it kills nutrients too. Key compounds like sulforaphane (a potent antioxidant linked to cancer prevention and detoxification) break down with excessive heat. A quick sear or steam keeps them alive and kicking, and makes them easier to digest than raw.
So yes, mushy broccoli collapses in your mouth—and in your stomach. But firm, lightly cooked broccoli? That stuff stands its ground. It fills you up. It’s what satisfying food should feel like.
“What does 25 grams of protein look like?”
So you’re scrolling through the internet looking for “high-protein foods,” and bam—there it is again… A smug little graphics showing 3 ounces of beef sitting next to 1.5 cups of beans or a small mountain of quinoa, and a long row of spoonfuls of peanut butter with about million calories.
The message?
“See? Beef is superior. Fewer calories. More protein. And complete protein at that. Filling and satisfying. Game over.”
But here’s what they’re not showing you:
The fiber content: Zero in meat
The antioxidants: Zero
The phytonutrients, gut-supporting compounds, and disease-fighting benefits: Zero
The cost to your heart, your colon, and the climate? …well, let’s not get started.
The suffering of animals… beyond measure…
Those graphics aren’t nutrition education. They’re marketing dressed up in charts!
Enter the Green Goddess of Satiety: Broccoli
Here’s the truth: a big bowl of stir-fried broccoli, bok choy, and tofu can leave you feeling more full, energized, and nourished than any sad little slice of meat. Why?
Because when you don’t boil the life out of it, broccoli has everything going for it:
Crunch and texture → tells your body “I’m eating real food.”
Micronutrients and antioxidants → fuel your cells, not just your macros.
And yes, protein too. The healthy, kind, and sustainable kind.
🌱 Broccoli & Bok Choy Stir Fry with Tofu Recipe
A complete meal made from actual food—plant-powered protein (protein 5.0!), fiber, crunch, color, and comfort in every bite.
Ingredients:
1 block firm tofu, ~400g (📦 ~36g protein)
2 cups broccoli florets or “steaks” (🥦 ~6g protein)
2 cups bok choy, chopped (🥬 ~3g protein)
1 small onion, sliced
1 tbsp sesame oil (or water for low-fat version)
1 tbsp soy sauce or tamari
1 garlic clove, minced
1 tsp grated ginger (optional)
1 tbsp sesame seeds (optional, ~2g protein)
2 tbsp roasted cashews (optional, ~3g protein)
1 cup cooked quinoa or brown rice per serving (🍚 quinoa: ~8g protein, rice: ~5g)
Method:
Crisp the tofu: Cube and pan-fry the tofu until golden. Set aside. Sear the broccoli: Begin by cutting the broccoli into diagonal pieces, like steaks, before searing. In a hot cast iron pan (or a regular pan), sear big broccoli chunks until browned but still firm. No mush allowed! Set aside with tofu. Sauté the aromatics: Add onion to the pan and let it caramelize. Toss in garlic and ginger for a hit of flavor. Add bok choy: Stir in the chopped greens, cook just until tender and still vibrant. Sprinkle with sesame seeds, allowing them to brown slightly. Mix it all up: Return tofu and broccoli to the pan, splash with soy sauce, and stir to coat. Serve: Serve over quinoa or brown rice.
Makes 2 generous servings: perfect for sharing or save some for later.
Total per serving (w/ quinoa, no cashews): ~25–27g of protein, 100% plants, fiber-rich, full of antioxidants
Why This Meal Crushes That 3-Ounce Steak
You know those graphics showing 25g of protein from beef at just 173 calories? Sure. It’s low calorie… but also low everything else. Compare that to this meal:
Protein? Check.
Fiber? Loads.
Micronutrients? From magnesium to vitamin C to calcium.
Antioxidants? Oh yeah.
Phytonutrients and anti-inflammatory compounds? You bet.
That beef? It’s a component. High in environmental cost and animal suffering.
This bowl? It’s a meal—complete in the way your body actually needs. Full of nutrients, goodness, and kindness—to the planet, animals, and people.
So, the next time you see one of those “What does 25 grams of protein look like?” infographics, ask yourself: Where’s the fiber? Where’s the color? Where’s the life? Don’t fall for protein tunnel vision. Eat like your health—and the planet—depends on more than just macros. Because it does.
My son is home for a couple of days from his studies abroad, so I must decide what to cook for him.
Spaghetti Bolognese it is!
The plant-based version of the dish, of course.
So, what can you substitute for meat in Bolognese?
Lentils, which have a meaty texture and are full of protein, make a great ground meat substitute. Add mushrooms (for savory flavor) and quinoa (optional, for chewy texture) to make your lentil Bolognese really shine.
Legumes in general, and lentils in particular, are overlooked by many people, but their versatility and nutritional value make them a game-changer for super-charging plant-based meals. Legumes are the wallflowers of the food world. Standing there in the back of the pantry, modestly packed with nutrients, quietly good for the planet, and utterly versatile, but they rarely get invited to the main event. In the U.S., they’re barely considered a side dish, if even that, let alone a star. And it’s a shame—because legumes are kind of amazing. Actually, scratch that—they’re completely amazing.
There are many variations of this recipe, but here’s the gist.
Mind you, if you ask an Italian, the traditional bolognese, usually doesn’t have any tomato in it. It’s a slow-cooked ragu made from beef with a blend of vegetables called a “soffritto” and a splash of milk (I mean, what?). It’s a hearty dish so comforting, like a hug after a long day.
And this recipe nails it, even if it’s way off from the original.
This Hearty Vegan Bolognese is exactly that. It’s rich, savory, and packed with deep umami flavor—and no meat required. Whether you’re serving it over pasta, noodles, zoodles (, or piling it into a lasagna, this bolognese delivers all the comfort of the Italian classic while being completely plant-based. (In case you’re wondering what zoodles are, they are essentially zucchini noodles, where raw zucchini is transformed into a pasta-like shape with a spiralizer or other cutting methods.)
Course: Main Course; Cuisine: Italian, Vegan; Servings: 4 serving
Calories: 228kcal
Ingredients
For the Sauce:
2 tablespoons olive oil
1 medium onion, finely diced
2 carrots, peeled and diced
2 celery stalks, diced
4 garlic cloves, minced
1 cup mushrooms, chopped (optional, for that extra “umami oomph”)
1 cup dried brown, green, or beluga lentils (or 1 can, drained and rinsed)
1/2 cup red wine (optional—if you’re feeling fancy)
1 can (28 oz) crushed tomatoes
2 tablespoons tomato paste
1 bay leaf
2 cups vegetable broth or water
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon smoked paprika (optional, for a subtle smoky edge; or use 1 teaspoon of liquid smoke)
A pinch of red pepper flakes (more if you like spicy)
Salt and pepper, to taste
For the Pasta:
Spaghetti noodles (or any pasta you like)
For Garnish:
Fresh basil, roughly chopped
A drizzle of extra virgin olive oil (if you’re feeling extra indulgent)
Method
Prep the Veggie Squad: Heat the olive oil in a large, deep skillet or saucepan over medium heat. Toss in the diced onions, carrots, and celery. Sauté for about 5-7 minutes until the veggies soften and the aroma makes you question why you ever settled for boring takeout.
Garlic & Mushrooms to the Rescue: Add the minced garlic (and mushrooms, if using) to the pan. Cook for another 2-3 minutes until fragrant and the mushrooms have released their moisture. Your kitchen should smell like a five-star Italian trattoria by now!
Lentils Join the Party: Stir in the lentils. If you’re using dried lentils, give them a quick rinse before adding. Let them toast in the veggie mixture for about a minute to absorb all that flavorful goodness.
Wine Not? Pour in the red wine (if using) and let it simmer for 2 minutes, allowing the alcohol to evaporate and the flavors to meld. If wine isn’t your jam, simply skip this step and proceed to the next.
Tomato Time: Stir in the crushed tomatoes, tomato paste, and vegetable broth. Add the bay leaf, oregano, basil, thyme, smoked paprika, red pepper flakes, and a generous pinch of salt and pepper. Bring the whole concoction to a simmer.
Simmer, Simmer, Simmer: Reduce the heat to low and let the sauce simmer uncovered for 25-30 minutes. Stir occasionally. The lentils should be tender and the sauce thickened to perfection—rich, hearty, and begging to be spooned over pasta.
Pasta Party: While your sauce is working its magic, cook the spaghetti noodles according to the package directions. Drain and set aside. Feel free to toss them with a bit of olive oil to prevent sticking.
Assembly & Finale: Remove the bay leaf from your sauce and give it a taste. Adjust seasonings if needed. Then, serve a generous ladle of your lentil bolognese over a bed of spaghetti. Garnish with fresh basil and an extra drizzle of olive oil for that final, Instagram-worthy flourish.
Enjoy & Share: Dig in and savor the flavors! This dish isn’t just a meal—it’s a celebration of plant-powered deliciousness. Bonus points if you share it with friends and watch their jaws drop at the revelation that you didn’t use any meat.
Storage tip: Leftovers? This sauce tastes even better the next day. Store in the fridge for up to 5 days or freeze for a quick future meal.
Bon appétit!
Enjoy this edgy, plant-based twist on a classic, and let the lentils lead the flavor revolution in your kitchen!
You’ll find this recipe (or one like it) in my new upcoming plant-powered cookbook!
It’s still in the works as a part of my Green Reset series—in the meantime, check out my other cookbooks and children’s books on Amazon.
You may already know a few things about me. Namely, that I’m an author, blogger, green smoothie enthusiast, vegan, and maybe a few other weird things.
But here is the thing…
I know nothing about you, except that for some strange cosmic reason, you ended up on one of my pages, reading one of my books or articles, and signing up for my list, entrusting me with your email address and attention.
And your attention, even if for a just few seconds, is priceless.
Because you’ll never get those few seconds or minutes (or hours, if you read one of my books!) back.
So, I would like to know—why did you do it?
Did you have a reason, or it was an impulse?
And what did you expect?
Are you a plant-curious omnivore? Vegetarian? Vegan?
Do you want recipes? Advice? Inspiration?
Information? Education? Entertainment?
Of what kind?
Now, I can’t promise you that I’ll deliver whatever you ask me to, but I can perhaps try.
BTW, I’ll tell you more about what I’m planning to write about in the near future. Some of things may already be familiar to you, some things may be new, struck you as strange, or even weird.
So, if you feel like you’d like to share with me a little bit about yourself, then you share your thoughts below or on my Facebook, Instagram, or via email.
Because I’ll just keep writing and trying to figure out my role in the big scheme of things in the universe.
P.S. Do you ever ask yourself these questions? “Who am I? Why am I here?” It’s worth asking yourself these questions repeatedly, again and again, because the answers you’ll get may surprise you.
People ask me all the time whether they will lose weight by drinking green smoothies.
The definite answer to this question is “Maybe.”
It really depends on your specific circumstances: how much smoothies are you drinking, what are you eating in addition to smoothies, what is your physical activity level, how often do you exercise, how committed you are to your diet and exercise, etc.
Generally speaking, green smoothies should help most people lose weight because they help you super-charge your body with nutrient-rich foods, foods that are nutrient-dense, and yet low-in-calories.
He claims that diets don’t work, because people who are already nutritionally deficient, when they cut back on calories, they become even more nutritionally deficient. Then their body develops a series of cravings and sensations that drives them to overeat preventing them from successfully losing weight.
Until the addiction is addressed and removed, people cannot comfortably eat less calories. Since they desire MORE calories, not LESS, to tell them to eat less food is like telling a person to breathe less oxygen for five minutes – and they’ll soon be gasping for air (read the whole post here).
The problem is this: Making moderate changes does not lead to dramatic health achievements, weight loss, and reversal of diseases. If you want dramatic results, moderate changes simply don’t work.
So, how much weight can you lose by drinking green smoothies, and how quickly this will happen, it all depends on your overall health, your overall diet, and activity level – and to what extent you are willing to abandon your old habits and adopt new, healthy lifestyle.
How Green Smoothies Help People Lose Weight
One of the most riveting stories of weight reduction ever chronicled with regards to blending is the story of Clent Manich who dropped 240 pounds in one year simply by consuming green smoothies daily. He was also able to beat Type II Diabetes, and was completely off all of his medications and insulin within 3 weeks! His amazing story was captured in Victoria Boutenko’s book titled Green Smoothie Revolution.
Clent had made it a practice to start each day by making a gallon of blended fruits and vegetables, and he drank some of it every 2 to 3 hours. This helped eliminate his food cravings better than anything he had ever tried before. Most other diets always made him feel hungry and weak. Clent Manich lost 240 lbs in one year. He describes how he did it:
“I went full-bore into drinking Green Smoothie every day. I also cut out animal products, fat, and dairy, and the weight started flying right off. The rapid weight loss encouraged me to stay on the diet.
At the beginning of each day I would blend one gallon of green smoothie and drink some every two to three hours. Sometimes after drinking a green smoothie I ate a few veggies.
I found that green smoothies helped me to eliminate food cravings better than anything I had ever tried before. … Most other diets I’ve tried made me hungry and weak. … On the green smoothie experiment, I didn’t have to count calories.
I have lost 240 pounds and have attained my dream weight of 170 pounds. … To my surprise I don’t have any hanging skin. My skin has tightened without any need for surgery, which I attribute entirely to the green smoothies.”
One reason GREEN Smoothies are so good for weight loss is because they’re so high in nutrients.
They are high in vitamins, minerals, phytochemicals, antioxidants, carbohydrates and even protein. Yes, green smoothies have lots of protein. The cow gets her protein from grass, a leafy green. Wouldn’t it be simpler to get your protein from leafy greens too, rather than eat the cow or drink her milk? If it’s simple, you know it’s true.
Plant foods are generally less dense in calories, which means you can eat as much as you want of these foods and still be able to maintain a healthy weight.
For example, an entire head of lettuce or a bunch of kale or other leafy greens weighing over one pound contains less than 100 calories. That means that the caloric density of lettuce is less than 100 calories per pound. On the other hand, one single tablespoon of oil contains 120 calories. So you have more calories in 1 tablespoon of oil than in a pound of lettuce. But guess which one is going to fill you up more?
If you add that oil to your salad dressing and pour on that head of lettuce, you will not even notice it,but the number of calories consumed willhavedoubled.
Green Smoothie Recipes for Weight Loss
Let’s look at the calories of some of the ingredients in green smoothies:
1 cup spinach, raw (30g) = 7 calories (!); 1 bunch spinach (340g) = 78 calories
1 cup cabbage (89g) = 22 calories
1 cup kale (67g) = 33 calories
1 cup collards (36g) = 11 calories
1 cup parsley (60g) = 22 calories
1 large celery stalk (64g) = 10 calories
1 cup cucumber (102g) = 16 calories
1 cup zucchini (124g)= 20 calories
1 cup beets (136g)= 58 calories
1 cup carrots (128g) = 62 calories
1 cup squash (140g) = 63 calories
All these foods are high in nutrients, yet extremely low in calories, so if you stick to more savory smoothies and soups recipes, you can literally have a gallon of this per day, fill up your body with valuable nutrients, and still have a calorie deficit. (For the complete list of best foods to eat for weight loss and health, check out 100 Best Foods to Eat post and download the full list.)
Weight Loss Smoothie & Soup Recipes
If you really want to cut down on calories, check out some of these savory soups and smoothies:
Mediterranean Green Soup
3 cups spinach
3 stalks celery
1 red bell pepper
1 large avocado
1 cucumber
1 jalapeno pepper
1 lime, juiced
1 spring oregano
1 spring thyme
2 cups water
Blend well all ingredients. Serve in a bowl, like a soup. Garnish with fresh herbs and/or a few pieces of avocado. Yields 3 quarts.
Celery Zing Soup
2 yellow bell peppers
1 lemon
½ cup basil leaves
1 cup celery, tops and greens
1 cup kale
1 cup water
Yields 1 quart
Celery Soup
4 stalks celery
1 cup fresh parsley
1 tomato
Juice of 1 lemon
1 tablespoon agave nectar
¼ teaspoon sea salt
2 cups water
Spicy Thai Soup
2 cucumbers
5 leaves kale
1 large avocado
1 lime, juiced
2 cloves of garlic
½ inch fresh turmeric root or ½ teaspoon of turmeric powder
½ inch fresh ginger root or ¼ teaspoon dried ginger powder
2 cups water
Yields 2 quarts
Savory Tomato Basil Soup
2 large ripe tomatoes
1 bell pepper
1 bunch fresh basil
2 cloves of garlic
1 cup water
Stir into the smoothie
2 cups Savoy cabbage, chopped
½ avocado, cubed
½ cup dulse
Fennel Soup
1 stalk fennel
2 cups kale
2 celery stalks
½ lemon
½ avocado
¼ inch turmeric root
2 cups water
Yields 2 quarts
Dandelion Cleansing Soup
2 cups dandelion greens
2 stalks of celery
1 green zucchini
2 pears
1 tablespoon lemon juice
½ teaspoon turmeric
½ teaspoon fresh ginger root
1 dash cayenne pepper
Bok Choy Soup
2 cups bok choy
1 celery stalk
1 apple
½ cup fresh cilantro
½ zucchini
¼ teaspoon fresh ginger root
¼ teaspoon fresh turmeric
1 pinch cayenne pepper
1 teaspoon lemon juice
Arugula Orange Soup 2 cups arugula
½ orange bell pepper
2 oranges, peeled
1 clove garlic
1 jalapeno pepper
cayenne pepper to taste
Stir into the soup
½ avocado in chunks
Sweet Apple-Dill-Avocado
4 stalks celery
1 bunch dill
2 apples
1 avocado
1 lemon
2 cups water
Raw Family Green Soup Recipe 3 leaves chard
1 stalk celery
1 large avocado
½ bunch fresh parsley
1 lemon, juiced
2 cups water
Stir into soup
Grated veggies, such as carrot, cauliflower, zucchini, etc., and sprouts
Even considering that you add a large avocado to each soup, you will still end up well below 500 calories in 2 or 3 quarts of soup or smoothie.
1 large avocado, Florida, raw (340g) = 365 calories
1 avocado, California, raw (136g) = 227 calories
So, you can literally eat these soups to your heart’s content and help yourself lose weight.
Green Fruit Smoothies & Meal Replacement Smoothies For Weight Loss
If your goal is to lose weight, the temptation may be to cut out the fruits and all sweeteners from the recipes completely to reduce the amount of calories in the smoothie.
While it’s OK to add more greens and veggies to your drinks and cut the amount of fruits a little, there are two risks associated with cutting down on fruits too much.
First of all, the smoothies will not be as tasty, and you may end up not liking them and not drinking them as often as you should.
Then there is also a second danger of not consuming enough calories.
For many people, a vegetable-based smoothie will not provide sufficient calories to be a meal replacement smoothie.
Even if you made a 32-ounce smoothie with just one apple, 1/2 cup blueberries and a ton of vegetables and greens, your smoothie will be extremely low calories. You’d be lucky to get 200 calories.
The problem with this is that you might still feel full from the fiber, but you will not be consuming enough calories. This is fine, if you are getting enough calories in the rest of your diet from healthy whole plant foods. If not, you will still be hungry after your smoothie, and risk overeating unhealthy foods. Getting too few calories will sabotage weight loss and may lead to nutrient deficiencies and health problems.
In short, fruit-based green smoothies can replace meals and are effective for weight loss. Vegetable-based smoothies are often too low in calories to be considered meals, so they are better used to supplement a calorie-sufficient whole foods diet between meals or consumed with meals.
That is why the green smoothies and meal replacement smoothies can be great for weight loss, too.
This is a great breakfast smoothie recipe. Because it contains oats, it's more filling than just fruits-and-greens smoothie, so it will keep you full longer.
Ingredients
2 cups non dairy milk (use whatever you like or have in your kitchen: oat, rice, soy, almond, hemp, coconut, etc. )
But Sometimes Even Green Smoothies May Not be Enough to Lose Weight
Sometimes, no matter what you eat, you just can’t start losing those pounds!
So, what do you do then?
What to do when even smoothies, blended soups, loads of fat and protein, or endless salads aren’t enough?
Or, perhaps, you JUST DON’T FEEL LIKE EATING THIS WAY ALL THE TIME! You just want to eat like a ‘normal person’ (whatever that means, LOL), not a person on a permanent diet.
I’ve struggled with this question recently, when during the pandemic (and well before that), my diet has been less than ideal. Yes, it’s been mostly whole-plant-based. Yes, I’ve been eating lots of veggies and drinking smoothies, but nowhere nearly as much as before.
And I started putting on weight.
And no matter what I tried, I couldn’t start to lose it.
Until I discovered a solution that made losing weight almost effortless.
Check out my Body Reset program in which I share how to CONTROL YOUR HUNGER, RESET YOUR APPETITE and finally LOSE THAT EXTRA WEIGHT.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
Kale —and other lelafy greens— are true superfoods. They deliver a bonanza of vitamins, minerals, and phytonutrients. They are loaded with calcium, essential for strong bones and healthy. They provide stress-fighting B vitamins and help our eyes with vitamin A. They even contain small amounts of Omega-3 fats.
But when was the last time you had a bunch of kale?
The fact is kale (and other greens) is often neglected when it comes choosing your ingredients. It’s certainly not most people’s first choice when it comes to preparing salads or vegetable side-dishes.
Especially in winter, when there are fewer in-season vegetable choices — kale and other dark, leafy greens that thrive in cooler weather are a great addition to the menu. Plus, they are great for boosting immunity – so a kale smoothie recipe may be just what the doctor ordered ;-).
When cooked, greens provide more than nine times the recommended amount of vitamin K, which helps our blood clot.
I read once that it was common for our ancient ancestors to eat up to six pounds of leaves per day. You can just picture them wandering from one place to the next, just picking and chewing leaves as all they long they went. That’s a huge amount of greens by anyone’s standards today.
Can you picture yourself devouring a grocery bag full of greens each and every day?
The USDA recommends we eat a minimum of 3 cups of dark leafy greens a week, and very few of us even eat that per week or even month.
How would you feel if you could get those three cups in one large glass?
kale smoothie recipes
Health Benefits of Kale
Kale is really the Queen of Greens. Many health experts consider kale as one of the most nutrient-dense foods on the planet.
Kale belongs to the Brassica family (Brassica oleracea). This family also includes broccoli, bok choy, kohlrabi, cauliflower, Brussels sprouts, cabbage, Chinese cabbage and collard greens. All these greens are well known for their sulfur-containing phytonutrients, which are claimed to help with cancer prevention.
They are also rich sources of vitamin K, vitamin A, vitamin C, and manganese, and is a very good source of dietary fiber, copper, calcium, vitamin B6, and potassium. The health benefits are so numerous, it will be hard to list them all here!
So why not add it to your family’s diet with these easy recipes!
Kale Smoothie Recipes
I use kale A LOT in green smoothies. My son loves kale smoothies too!
I find it really mild tasting (unlike lettuce, Swiss chard, or dandelion greens, for example), so you usually don’t even know it’s there. The fruits really help to mask the strong flavor of the greens.
For most greens, you don’t need a high-speed blender to make a good green smoothie, though the process will be quicker and the result creamier if you do. Kale, however, can be really tough on your blender, so it’s best to use a high power blender, like Vitamix or Blendtec.
Tip:If you don’t own a power blender, try removing the rough stems first, and then just blending the leaves with water for a few minutes first, before adding the rest of the ingredients.
A banana, an avocado, or a small handful of nuts is very helpful to good texture, and a few dried dates will bump up the sweetness in a relatively nutritious way. But beyond that, it’s fun to vary the other ingredients. Try mango, banana, lime, and cilantro, for example—or whatever your palate desires.
Kale Smoothie Recipes You and Your Family Will Love!
Ingredients
Kale Banana Smoothie
2 cups sliced banana
2 cups freshly squeezed orange or grapefruit juice
2 cups tightly packed dinosaur or curly leaf kale
1/4 cup lightly packed parsley
1/4 cup lightly packed cilantro
Strawberry Kale Banana Smoothie
3 kale leaves
1 large ripe banana
1 ripe pear
1 cup strawberries, fresh or frozen
1 cup water
Kale Blueberry Smoothie
1 medium to large ripe banana, peeled
2 kale leaves, washed
1 celery stalk
1 apple
1 cup blueberries, fresh or frozen
1 cup water
a splash agave nectar or a packet of stevia (optional) as a sweetener
Instructions
Blend all ingredients on high speed until creamy. If you like, you may also add a piece of avocado, to add more healthy fats and more creaminess to your smoothie. Add more banana (can be frozen) for a more sweet, thicker smoothie. Enjoy!
If you have tried to make kale juice before and it tasted horrible, you may have given up. Plus, some juicers are just not made to juice something like kale.
Do not give up! With the right kale juice recipe, you will love drinking this green!
Just remember that dark greens have strong taste that is not palatable on its own. Always mix green juice them with other sweet tasting veggies and fruits.
You’ll need a lot of kale to make juice. A 1.5 pound bunch of kale yields about 1 cup of vivid green juice using a juicer. You will get more from the kale if you roll the leaves into balls and juice them together with the carrots and apples.
Place all ingredients in a juice extractor or Vita-Mix, juice/blend and enjoy! Serves 4. For babies 12 months and older: dilute by 50% with water and serve!
Green Kale Lemonade
Green lemonade contains a big bunch of kale in it along with apples, celery, ginger, and an organic lemon. It tastes amazing.
1 bunch of kale
2 stalks of celery
1 inch piece of ginger
2 apples
1 lemon with the ends cut off.
Wash all your goodies thoroughly and pass through the juicer. Ginger adds heat to this tart kale lemonade.
Miracle Tonic Kale Juice
This variation has some carrots and cucumber added to the mix.
4 Medium carrots
2 Stalks celery
1 Big or 2 small red apples (pitted)
4 Kale leaves
2 inch length of cucumber (peeled)
Run ingredients through your juicer. Yield about 2 servings.
Tip 1: If you feel like having a special treat, you can add some watermelon or cantaloupe chunks if available. This may push the juice quantity up to 3 small servings.
Tip 2: You can add some ginger for extra bite if you wish. Lemon also goes well with this combination.
Mint adds an interesting touch to this kale juice.
1 1/2 pounds kale
4 peeled parsnips
4 large (or up to 8 small) green apples
1 lime (more or less to taste)
12 ounces mint leaves (about 2 large bunches)
yield: makes about 1 pint of juice, serving two.
Juice and enjoy!
Mixed Greens Juice Recipe
2 limes, zest removed
½ bunch Swiss chard
½ bunch kale
½ bunch dandelion
½ cucumber
2 Granny Smith apples
Juice and enjoy!
Kale Mary
Here is a good one – a Bloody Mary inspired non-alcoholic kale drink.
2 pints grape or cherry tomatoes (they taste better than out-of-season regular tomatoes)
about 1/2 pound kale
4 ribs celery
2 lemons
1 teaspoon prepared horseradish
1 tablespoon soy sauce
Dash hot sauce
Garnish: celery rib
Mix horseradish and soy sauce in a glass. Add tomato juice and stir well until horseradish is well distributed. Add kale juice, celery juice, lemon juice, and hot sauce. Stir well. Serve with celery rib garnish, over ice if desired. Serve immediately. Makes about 1 cup juice (Recipe via Seriouseats).
Enjoy with some crunchy kale chips!
Kale Chips: Low in Calories, Guilt-Free Chips
Here is a recipe for a healthy alternative to potato chips. These crispy little bites of raw kale nutrition are a big hit with young kids (and adults).
1 bunch of curly kale, washed well and cut into pieces
1 lemon, juiced
a splash of olive oil
a splash of agave or maple syrup
seasoning to taste: salt, pepper, etc.
Instructions
Preheat oven to 300 degrees.
Wash 1 bunch of curly kale and cut into chip pieces.
Arrange in a single layer on a baking sheet and toss with olive oil.
Add some seasoning to taste: salt, pepper, etc.
Add the juice of 1 lemon.
After you’ve massaged your kale with oil and seasoning for a few minutes, take about 1 tablespoon of agave and slowly drizzle it over the kale.
Bake for about 30 minutes.
Be amazed!
Notes
Keep in mind that the kale will shrink, so you may try make more than you think you need. If your oven can be set on a low temperature, around 100°F, you can also try to make raw kale chips in the oven. Otherwise you’ll need a dehydrator to make raw kale chips. If using dehydrator, let dehydrate 12 plus hours, until kale is crunchy!
For a much more detailed raw kale crisps recipe, visit this website.
How To Choose Kale
The deeper the color of the leaves, the higher the nutrient content will be. Make sure that the kale looks fresh and not wilted. Avoid leaves with a lot of yellow or decay. Smaller, tender leaves are best. Pay attention to the stems as well. Make sure that they have a healthy appearance and trim off any thick stems and small blemishes before juicing or cooking.
You can choose either the dark green curly kale or a purple variety. Alternatively you can opt for ornamental kale, which has a less potent flavor. Dinosaur kale is a slightly sweeter choice.
The bitter taste of kale becomes more pronounced the longer it is stored, so it’s best to use it when still fresh. Kale keeps quite well in the fridge, provided that you store it unwashed. As with most of your leafy greens, it is a good idea to wrap the leaves in a paper towel, before placing it in a plastic bag to keep them fresh.
It’s best to buy organic kale grown to avoid toxic, systemic pesticides that are difficult to wash off. Unfortunately, when grown with petrochemical pest controls, kale is number 12 in the Dirty Dozen, tying with collar greens and slightly less than lettuce. Chemical pesticides are toxins, and eating lots of them can be toxic to the central nervous system –including the brain and spinal column, others may disrupt the endocrine function in the body which secrets hormones directly into the blood stream; they may increase the risk of cancers and other diseases.
Make sure you thoroughly wash your greens. Some of the leaves come from right on top of the ground and are usually covered in grit and sand.
Kale can be used in salads and in place of lettuce on sandwiches. However, for these purposes, use only very young, small, tender leaves. Kale is also delicious when steamed with diced onions, and garlic, a little bit of salt and pepper.
For all my blending recipes I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.
I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!
If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.
The Making of Kale Smoothie: Inside of my Vitamix
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
