When fruits and veggies are plentiful, EAT THEM UP!
And when blending, remember that GREEN SMOOTHIES are not the only game in town :-). (Hint, hint: RAW SOUPS are FANTASTIC for those who crave something more savory.)
2 ripe avocados, halved, pitted, peeled and diced 4 cucumbers, peeled, seeded, and chopped ½ jalapeno pepper, seeded and finely diced (optional) ½ cup chopped fresh cilantro, plus a few springs for garnish 4 tablespoons fresh lime or lemon juice 1 clove garlic ½ cup of water Salt and pepper to taste
For garnish 1/2 cucumber, thinly sliced 1 julienned radish ½ red bell pepper, cut into strips ½ cup fresh corn kernels
Method Put the avocados, cucumbers, jalapeno pepper, cilantro, lime juice, lemon juice, water, and a dash of salt, if using, in a blender and process until smooth. Taste and adjust the seasonings if necessary. Cover and refrigerate until chilled, about one hour or up to 3 hours. Ladle the soup into bowls and garnish each portion with radish, bell pepper, corn, and cilantro.
Variations Substitute cilantro with chopped fresh dill for tasty cucumber-dill soup. Add 1 cup chopped spinach or lettuce. Garnish with cashew sour cream. To make cashew sour cream, squeeze some lemon juice into thick cashew cream (see the Cashew Cream Recipe).
***Be sure to share it on social media with anyone who’ll listen 😉 ***
Three colorful root vegetables – carrots, beets and jicama – combine to make this delightful, crunchy, and nutritious salad.
Raw beets taste similar to raw carrots in that they’re sweet, juicy, and crisp. Jicama, a Mexican root vegetable that looks like a large, pale, round potato (you can see it on one of the photos below), is crunchy and mild when peeled and eaten raw. If you can’t find jicama, skip it or substitute cubed cucumber in this salad.
This beautiful combination also happens to be extremely rich in antioxidants, making it a terrific choice for preventing a wide variety of diseases. Do your best to find a fresh jicama, as it adds a refreshing taste and crunchy texture to this recipe.
Carrot, Beet, and Jicama Salad
2 medium beets, grated (I use raw, but some people prefer to steam them first)
1 small jicama, peeled and grated, or cut in thin strips
2 carrots, peeled and cut in thin strips or grated
3 tablespoons lemon juice or orange juice, freshly squeezed
2 tablespoons seasoned rice vinegar
2 teaspoons stone-ground mustard
Simply combine shredded red beets, jicama, and carrots with wet ingredients in a large bowl and give it a good toss. Add sea salt, to taste.
Mix juice, vinegar, mustard, and dill. Pour over salad. Toss to mix. Chill before serving if time permits.
If you don’t have a good shredder that can process the beets, jicama, and carrots, into neat, thin strips, you can use a good knife to julienne these vegetables into matchstick-like strips.
1. Place beets in medium bowl along with jicama, avocado, orange, and cilantro.
2. Whisk together orange juice concentrate, lime juice, cumin, and coriander. Whisk in oil. Pour over beet mixture, and toss to mix. Season with salt and pepper, if desired. Sprinkle each serving with toasted pumpkin seeds.
Variations
Go nuts: I love pecans with this salad, but you can add 1/2 cup of walnuts, or other nuts that you like.
Sunflower seeds, toasted pumpkin seeds will also be delicious with this salad.
Add 1/2 cup of dried cranberries or raisins.
For even more striking colors (and amazing nutrients), add 1 cup of shredded kale and/or 1 cup of sprouts.
Add a small piece of raw ginger root to the dressing and blend.
A salad is a perfect accompaniment to any meal. Enjoy!
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this green smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
This mixed vegetable salad is a staple served by Polish families around the globe for any of the holidays, birthday parties, name-day parties, and other gatherings. Every family has their own variation of the recipe, but the common ingredients are green peas, diced potatoes, hard-boiled eggs, carrots and mayonnaise. Some like it crunchier, some like it with more of “this” or none of “that”. In the US, some delis do make and sell it; and if you have a Polish deli in your neighborhood, it’s sure to carry it.
Traditionally it’s made with eggs and vegetables are smothered in egg-based mayonnaise, so even though it’s called a vegetable salad, make no mistake, it’s not a healthy salad dish that you should be eating on a daily basis.
So, here is my healthy, veganized, eggless version of this dish.
And it’s not just veganized, but also made with some raw vegetables (traditionally, mostly cooked vegetables are used) and low-fat egg-less mayo, which makes it even healthier and lower in calories (for example, you can substitute cooked potatoes with more raw veggies, such as raw zucchini.)
Mixed Vegetable Salad Recipe
The secret of a good Polish mixed vegetable salad is to have all the ingredients diced very fine, no larger than a green pea. That is certainly a lot of chopping! You can cheat by adding pre-chopped ingredients (e.g., from a can), but I don’t like to do that. Still, it’s totally worth it.
Also, you need to balance the ingredients between sweet (carrots, apple), sour (pickles), savory, crunchy (raw celery and apple and creamy (mayo).
Warning! When you follow the recipe below, you will get A LOT of salad, so get a big mixing bowl ready, or halve the ingredients.
But no worries, the great thing about salad can be kept for a couple of days in the refrigerator. Unlike many salads, especially the ones raw greens, this It tastes even better after a day or two, as the tastes of all the veggies and spices combine.
2 cups vegan mayonnaise (use more or less, depending how creamy you like it)
1 bunch parsley
1 cup vegan mayonnaise
salt and pepper to taste
Optional ingredients
2 parsnips
1 medium-sized yellow onion, chopped
1 cup cooked or canned drained navy beans or canned drained peas (or 1/2 cup of each) - beans will work well as substitute for potatoes).
1 tablespoon or more of mustard
1 tablespoon of horseradish
1 bunch chives or dill, chopped
To make it more raw:
1 zucchini squash, diced into small cubes (substitute half of potatoes)
Instructions
Have a big mixing bowl ready... you will be needing it to combine all the ingredients.
Boil carrots to medium-soft consistency. They should not be mushy, or they'll just mush up the whole dish and you'll get veggie mash instead of veggie salad. Drain, let cool, and chop into cubes, add to mixing bowl.
At the same time, boil your potatoes. Drain and let cool, then carefully chop them into cubes. Let them cool before you chop them, otherwise the chopping will just make them fall apart. Add to mixing bowl.
Cube all the remaining ingredients into fine pieces... not too big), pickles, apple, etc; add all to the bowl. Use whatever kind of apples you like. If not using the pickles, add more apples and some lemon juice. You can use Granny Smith, but sweet apples will work too.
Add can of peas to the bowl. (Of course, you can boil your own, fresh peas from the pod, too!)
Chop up the parsley (or dill), add to bowl.
In a salad bowl toss all ingredients gently to mix and dress with mayonnaise (I like to use Veganese, but I also make my own mayo for this salad - it's super simple and much healthier than regular mayonnaise).
You can make the presentation look prettier by using lettuce-lined platter and pour some mayonnaise over top. Decorate with a few slices of carrots, tomato wedges or radish roses or slices.
The making of mixed veggie salad: chopping and dicing
The salad needs to balance savory, sweet and sour taste. Without sour pickles, it’s not as good in my opinion.
Taste! Now you probably want to add more salt (if using) and pepper to to your taste (at this time, you also may decide you want more of a kick, so add more pickles, onions, apple), or you want it more savory (add more mustard), sweet (more apple), maybe you want it more creamy, so add more mayo!
Fresh Dill: I love to add fresh herbs to everything. Dill, parsley or chives will work great in this salad
Fresh Dill: I love to add fresh herbs to everything. Dill, parsley or chives will work great in this salad
Polish style mixed-vegetable-salad
When mixed well and you are happy with the flavor so far, sprinkle chopped dill or chives on top, cover the bowl and refrigerate for at least 3 hours. If you are so inclined, use your imagination and decorate as best you can – I’m not really good at it, but you can really make it pretty with a little effort.
When you are nice and hungry, take it out, eat it heartily with some good Polish bread or whole wheat bread (none of that fluffy white stuff for this dish), and you will have a great meal leaving you happy; guaranteed!
Salads like this are found at the cold-starter course of nearly every Polish nameday party (which are more popular than birthday parties), birthday party, wedding, Easter feast and other festive occasions. The proportions are strictly according to taste.
One final note: The proportions and ingredients are strictly according to taste. Don’t feel you cannot make this salad because you are missing some of the ingredients. You may toss into it whatever you have on hand and experiment. Enjoy!
Bok choy (also known as pak choi or Brassica chinensis) is a relative of cabbage and kale, and belongs to cruciferous vegetables, a family of especially nutrient-dense vegetables that contain unique anti-cancer compounds.
It is a common ingredient in many Asian-inspired recipes. You should have no trouble finding bok choy at the market as it is available almost year-round. Look for a plant with firm stalks that is free of brown spots.
Bok choy has crisp, white stalks and dark green leaves, and in Chinese its name means “white vegetable.” There are 20+ different varieties of bok choy – the two most often found in the U.S. are the traditional and “baby” or “Shanghai” bok choy. If you take a trip to your local Asian market, you may find some other varieties.
Bok Choy Health Benefits
Bok choy is one of the most nutrient-dense foods in the world, providing lots of vitamins A, C, and K as well as folate, calcium, and other nutrients.
It is highly beneficial for its calcium availability – bok choy is lower in oxalate, a substance that binds up calcium and prevents it from being absorbed, than most other leafy greens. 54% of the calcium in bok choy can be absorbed by the human body – compare this to 5% in spinach, a high oxalate vegetable, and 32% in milk. We can much more readily absorb calcium from bok choy than from dairy products.
Bok Choy Recipes
Bok choy has a distinctive, slightly bitter flavor. It’s less bitter than kale, and certainly a lot less bitter than dandelion or watercress. It can be eaten raw in salads, green smoothies, or vegetable juices, or cooked in stir-fries, soups, or other vegetable dishes.
In a green smoothie, its taste is easily masked by just about any fruit you add to it. You can substitute bok choy in any recipe that includes spinach. Be sure to use the entire white stalk too!
Baby Bok Choy Smoothie Recipe
2 apples, cored
2 oranges or tangerines, peeled and deseeded
2 heads of baby bok choy (about two cups)
1/4 avocado
1 teaspoon of ground cinnamon
1 or 2 cups of water
Blend well in your blender and enjoy!
Baby Bok Choy in Tangy-Sweet Vinaigrette Dressing
If you’ve only had these babies sauteed, fried, or cooked in some other way, try them raw in this salad recipe.
Salad Ingredients (serves 2-4, depending on your portion size :-))
6 heads baby bok choy, thinly sliced
1 carrot, thinly shredded
1 tablespoon toasted sesame seeds, for garnish
Dressing ingredients:
2 cloves fresh garlic, pressed through garlic press
1 tablespoon toasted sesame oil
1 teaspoon toasted sesame seeds
1 teaspoon honey
1 tablespoon low sodium soy sauce
2 tablespoons rice wine vinegar
1 tablespoon olive oil
Combine dressing ingredients and mix together until well combined.
In a mixing bowl, pour the vinaigrette over bok choy and carrot, and toss together well to coat. Sprinkle with sesame seeds and enjoy!
Braised Bok Choy
Ingredients (serves 2)
8 baby bok choy or 3 regular bok choy
1 teaspoon low sodium soy sauce
2 cups shiitake mushrooms, chopped
2 large cloves garlic, chopped, optional
1 tablespoon toasted sesame oil
1 tablespoon sesame seeds, lightly toasted
Toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.
Cover bottom of large skillet with 1/2 inch water. Add bok choy cut into pieces.
Drizzle with soy sauce and sesame oil. Cover and cook until bok choy is tender, about 5 minutes.
Remove bok choy and add mushrooms and garlic to the liquid in the pan.
Simmer until reduced to a glaze, pour over bok choy and sprinkle with sesame seeds.
Serve with a side of whole grains, quinoa, or basmati rice.
Substitute bok choy in any recipe that includes spinach. Be sure to use the entire white stalk too!
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.
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!
I love fresh basil and pesto pasta is one of my favorite dishes. Fresh basil has a delightful pungent aroma and an incredible flavor that is a cross between licorice and cloves.
Fresh pesto sauce is easy to make and a addition to pasta dishes, vegetable noodles, or as a veggie dip. Why not expand on this recipe a bit and transform with different greens and nuts combinations. Try to experiment with a various ingredients to find your personal favorites.
The traditional way of making pesto is with a mortar and pestle. As much as I enjoy trying traditional methods, I usually just reach for my Vitamix and blend the sauce in a matter of minutes. If you don’t have a Vitamix, use a regular blender or food processor.
The sauce should keep for 2 – 3 days in the fridge but freezes well if you want to keep it longer. Cover and refrigerate until you are ready to use it.
1 bunch of fresh basil leaves (bunch could be as big or as little as you like)
1 cup of pine nuts
4-5 cloves of garlic
2 tablespoons of olive oil
2 tablespoons of lemon juice
1 salt and pepper to taste
Blend all ingredients in food processor until thoroughly mixed. Do not over-process – it should have a nice chunky texture. Serve like you would any pesto, with pasta, veggies, etc.
Variations
1. Substitute all or part of basil with other greens, such as parsley, dandelion, arugula, watercress, kale, spinach, cilantro to give the recipe a unique flavor.
2. Substitute pine nuts with walnuts, almonds, basil nuts, etc.
3. For a creamy pesto sauce, add 2 avocados.
4. Toss in some sunflower or pumpkin seeds for more nutrition.
5. The basic recipe is dairy-free (vegan), but feel free to add some Parmesan cheese if you’d like.
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.
How to Make Pesto Sauce: Don't be limited by traditional ingredients!
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!
A chilled variation of a basic tomato soup originating in Spain, gazpacho is a refreshing soup that’s perfect for hot weather-months.
Frequently described as a “liquid salad,” gazpacho descends from ancient Roman concoction based on a combination of stale bread, garlic, olive oil, salt, and vinegar. Some versions feature chopped veggies, some feature minced, and some are pureed completely.
There are many different versions of it. You don’t even need a blender to prepare it, as the most basic version is almost like a tasty ice cold water with lots of pieces of vegetables and stale bread on top. There is also a version in which whole red grapes are added in the end. In fact it’s a perfect recipe for experimentation with raw, ripe ingredients and your blender.
This adaptation of the classic Spanish cold tomato soup deliciously combines some of the best of summer vegetables. Make sure you use the freshest, highest quality, organically grown ingredients for this soup.
During the hot weather, do what the Spaniards do: Prepare a batch of gazpacho and keep it in a glass pitcher in the refrigerator for whenever you get hungry.
Don’t be discouraged by the long list of ingredients for this recipe. I usually don’t like recipes that have 5+ ingredients, because there is always something that I’m missing in my kitchen. Just skip the ingredient or try to substitute with something else (e.g., fresh garlic with garlic powder). Except for tomatoes, probably you can skip pretty much any ingredient without sacrificing the taste too much. Plus, you may discover your own, superior version, of this recipe.
1-2 cups tomato juice or ice cold water – adjust the quantity to desired consistency
Preparation
Blend about 1/3 of the ingredients on higher speed and then chop the rest (or blend on very low speed). Keep adding juice or water, to desired consistency. The blended vegetables would create a base and avoid the watery base. It should not be too thin. If using a food processor, pulse until it is coarsely chopped. Do not over-process!
Place in non-metal, non-reactive storage container, cover tightly and refrigerate for at least one hour or overnight, allowing flavors to blend. The longer gazpacho sits, the more the flavors develop.
Mix well and serve chilled. Garnish with the chopped vegetables and croutons, if desired.
Shortcut to chilling the soup: Place ice and water in a large bowl or pot and place in sink. Put the bowl or glass blender containing gazpacho into the ice water. Stir the gazpacho to ensure it cools evenly.
Some people like to use a lot of spices, including salt, pepper, thyme, oregano, marjoram, basil, tarragon and celery seed. For even more kick, add a piece of jalapeno pepper, Tabasco sauce, Worcestershire sauce, etc.
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.
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!
