This is my take on delicious, creamy, traditional Polish mixed vegetable salad.
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.
I hope you enjoy it!
Polish-Style Mixed Vegetable Salad
Ingredients
Ingredients
- 4 carrots, boiled, drained and cubed
- 4 potatoes, boiled, drained and cubed
- 1 or 2 can(s) peas
- 2 large sour pickles, cubed
- 1-2 apple(s), cubed
- 2 stalks of fresh celery, diced
- 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.
3.1
https://greenreset.com/mixed-vegetable-salad/
making-vegetable-salad
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!
Blueberries have long been known as nature’s super fruit. Delicious blueberry smoothies are an excellent way to get more vitamins and antioxidants into your diet.
Unfortunately, most blueberry smoothie recipes available both online and in cookbooks include dairy, such as yogurt or cream. One way to make a non-dairy version, is by simply adding banana, and maybe some sweetener and/or non-dairy milk or yogurt. (If you are wondering why I’m against adding dairy to smoothies, read this post and this post). Adding a cup of orange juice to the blend will do the job too.
Blueberries have lots of health benefits, so even simple blueberry-banana smoothie is sure to provide you with a big dose of Vitamin C, fiber, manganese, and antioxidants. (Substances in blueberries called polyphenols, specifically the anthocyanins that give the fruit its blue hue, are the major contributors to antioxidant activity. Manganese plays an important role in bone development and in converting the proteins, carbohydrates and fats in food into to energy – a perfect job for blueberries. Plus, they probably contain many more nutrients, that have not even been studied yet…)
Anyway, to boost the nutrient content even further, why not add some greens to the smoothie?
blueberry-banana-kale-smoothie
.
Blueberry Smoothie Recipe
So, this blueberry smoothie recipe is a recipe with a green twist, because it also contains GREENS.
Why add greens to a perfectly delicious blueberry smoothie?
EAT MORE plants, especially leafy greens. Everyone tells us that — doctors, nutritionists, food writers. Plants top the diets that protect against heart disease, stroke, some types of cancers, high blood pressure, cataracts and macular degeneration. The Harvard School of Public Health recommends at least nine servings, or four cups, of fruits and vegetables daily. Most of us don’t even come close.
Fortunately, green smoothies are the easy solution to the “I don’t like to eat my greens” situation.
For some of you green smoothies might be something new, or something you’ve heard of but never tried. Others may make green smoothies regularly.
Green smoothies are basically just a mixture of fresh ripe fruits, some mild greens, maybe some frozen berries and a little water. Green smoothies help get more greens into your diet and are great for everyone, even children or people with a compromised ability to chew their food really well. They need not be complicated, and they don’t need any kind of protein powders, pseudo “super foods” or oils like coconut or flax oil. The goodness of a simple green smoothie comes from whole foods (which are the true “super foods”). Whole fruit and whole greens is usually all I put into my smoothies.
Blueberries add a great berry flavor to smoothies. They also help conceal the green color, if that’s an issue with your kids or spouse. You would have a darkish purple blend when you finish.
Here is a really easy green smoothie recipe with you today. Something I would call a “basic” green smoothie.
#1. Because it’s not too frightening looking and you can tell it has berries in it (this may seem a little normal looking). This may also appeal to people who are afraid of drinking something that looks like green grass!
#2. It tastes very nice and you almost cannot detect any greens in it at all. To make into a true “beginner’s green smoothie” you may want to add baby spinach instead of kale, although I find kale to be very mild in smoothies too.
To save money, I buy frozen wild blueberries in big bags at BJ’s, and then just add about a cup to my smoothies every morning.
Blueberry Kale Smoothie (Quick, Easy &Delicious)
You can make this smoothie with kale, but chard, spinach or other greens may also be used.
Ingredients
- 2 cups (or more) tightly packed fresh green leaves (washed and torn, thick stems removed)
- 1 or 2 bananas
- 1 cup frozen blueberries
- ½-1 cup water (to desired consistency)
Instructions
- Place all ingredients in a blender jar and blend on high for about a minute. Serve immediately.
3.1
https://greenreset.com/blueberry-smoothie-recipe/
If you don’t care for the green-vegetable taste, throw in fresh pineapple or ginger root for flavor. Add liquid of your choice. I use water — no calories and nondairy — but you can add almond milk, soy milk, hemp milk or other non-dairy milk. It’s simple and very quick to make. Wash up a bunch of leaves, toss in fruit and liquid. I never measure. The more greens the better. It’s different every time, but always nutritious.
Also, remember that Baby spinach is probably one of the best greens to start with when just starting with green smoothies. I also like to add a celery stalk or two, and a piece of ginger, and an apple or a pear.
Blueberry-banana-kale-pear-smoothie combination
blueberrybananakalesmoothe
At first, some people may feel shaky and hungry a couple of hours after drinking a green smoothie. If that’s the case, I suggest you simply drink some more smoothie, or perhaps add some quick oats, a piece of avocado, a tablespoon of coconut oil or other healthy fat to the smoothie recipe. This will give you greater energy and satiety, helping you feel full longer.
Most health research on blueberries involves their phytonutrient content. Anthocyanins – the colorful antioxidant pigments that give many foods their wonderful shades of blue, purple, and red – are usually the first phytonutrients to be mentioned in descriptions of blueberries and their amazing health-supportive properties. While it is true anthocyanins are pretty spectacular when it comes to blueberries and their support of our body systems, there are actually a wide variety of health support phytonutrients found in blueberries.
Blueberry Smoothie Recipe
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.
Blueberry Smoothie: Still in the Vitamix (with some celery and avocado)
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!
What In The World Are You Waiting For?
[hupso]
All around, the news these days is bad. But I don’t need to tell you that. You’re a grown-up. You know as well as I the state of the world right now.
What you may not know is how to pull yourself out of this mess and take control of your own future, beginning with your own health.
How can you make sure you and your family stay healthy, no matter what the rest of the world decides to do?
It comes down to these simple steps that I’d like to invite you to take starting today.
When is the right time for you to take control of your health?
Right now.
Eating more fruits, vegetables, and greens is like hitting a reset button. It’s a chance to start over after weeks of indulging in holiday fare. But sometimes we need an extra nudge to add the good stuff back in — and it had better be tasty, or the habit won’t stick past Groundhog Day.
That’s why green smoothies and juices are so popular — they are delicious and will surely make you feel better if you just stick with them.
The magic of juices and smoothies, of course, is that a single glass can pack several fruits, veggies and greens — and all of their vitamins and minerals — into one meal or snack. That makes it easier to increase the fruits and vegetables we eat, which is just what the doctor ordered for many of us.
A lot of people say they don’t want to drink something green because they think it’s going to be nasty. But in smoothies greens nicely balance with the sweetness of the fruits, while giving you lots of the nutrients you need in the cold season.
So, I don’t know about you, but I’m starting this new year with a resolution to keep drinking green smoothies, and clean my diet even further.
After spending the Christmas skiing (and not drinking green smoothies for entire week), I came back with a bit of a cold (mostly runny nose), which has not happened to me in two years. (Before I started on green smoothies, I used to get sick 3-4 times per year, especially in the winter season, and the colds would last for 2-3 weeks).
Skiing Jay Peak Vermont
I definitely don’t like getting sick, so here is what I made this morning:
Green Smoothie in my Vitamix: kale, parsley, mixed fruits and blueberries, bananas.
Ingredients
- 1/2 bunch of kale
- 1/2 bunch of parsley
- 2 bananas
- 1 cup mixed fruits (I buy frozen mix at BJ's: mango, starwberry, pineapple, and grapes)
- 1 cup of blueberries (I buy frozen wild blueberries at BJ's)
- 1.5 cups water (I add warm water, as I don't like my smoothies very cold)
Optional:
- a piece of fresh ginger root
- a stick or two of celery or cucumber (peeled)
- 1/2 avocado, for creaminess
Instructions
- Blend all ingredients on high in your blender.
- Pour into the biggest glass you have and enjoy!
Notes
If this is too "green" for you, add more fruit.
Adjust the amount of water to your liking.
3.1
https://greenreset.com/reset-your-health-with-green-drinks/
As you see this made a whole Vitamix pitcher (so maybe you’ll need to add a bit more or less to make your blender full). If your blender is small, just make your smoothie in batches.
As you see this made a whole Vitamix pitcher, so maybe you’ll need to add a bit more or less to make your blender full.
Full pitcher
Anyway, I’m making excellent use of my husband’s beer glasses – they are almost as tall as the Vitamix container, LOL…
I’m making excellent use of beer glasses – they are almost as tall as the Vitamix container, LOL
So what are you waiting for? I figure you should go for it, sooner rather than later.
It’s time to stop thinking about it…time to stop dreaming about it…time to make it happen.
Plus, you’ll be doing some good things for the planet too, if you start eating more unprocessed plant foods.
So, it’s not just about your personal health, but about the health of the earth, too.
BTW, if you still need to know why you should be drinking your greens, read this post:
For more inspiration and ideas, here are some popular posts that will give you plenty of recipes to try:
To Your Health!
Green Smoothies: Do it for your health, do it for the planet, do it for the animals.
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!
Pomegranate has always been high on my too-much-trouble-to-even-bother ingredient list. I always considered it as a fruit that’s just too much work to eat because it’s such a pain to de-seed, so I didn’t have it very often.
In my pre-vegan days, it was up right there with crab legs. Now that I’m vegan (it took me 46 years to get there), and I’m experimenting with various new and old ingredients that I haven’t used very often – like pomegranate.
So, finally, I decided to tackle this pomegranate situation. I bought a big pomegranate lately and it’s been sitting on my counter-top for over a week, so I knew it was time to try it. And surely enough, after just a tiny bit of research, I discovered that a whole pomegranate (minus the skin) can be blended up into a creamy froth, with no bitter flavor from the pith, using my Vitamix, so there you go!
The Powerful Health Benefits of the Pomegranate
The effort needed to extract pomegranate seeds and blend them into the smoothies or make them into juice is definitely worth it. This fantastic little fruit recently made its way into the news after some spectacular clinical studies. Here’s what you need to know:
Compounds found only in pomegranates called punicalagins are shown to benefit the heart and blood vessels. Punicalagins are the major component responsible for pomegranate’s antioxidant and health benefits. They not only lower cholesterol, but also lower blood pressure and increase the speed at which heart blockages (atherosclerosis) melt away.
Recent medical research studied heart patients with severe carotid artery blockages. They were given an ounce of pomegranate juice each day for a year. Not only did study participants’ blood pressure lower by over 12 percent, but there was a 30 percent reduction in atherosclerotic plaque. Just as astounding, participants who did not take the pomegranate juice saw their atherosclerotic plaque increase by 9 percent.
In other studies, potent antioxidant compounds found in pomegranates have shown to reduce platelet aggregation and naturally lower blood pressure, factors that prevent both heart attacks and strokes.
Not only are pomegranates good for your heart and blood vessels but they have been shown to inhibit breast cancer, prostate cancer, colon cancer, leukemia and to prevent vascular changes that promote tumor growth in lab animals. Several in vitro studies have shown this remarkable anti-cancer effect. Additional studies and clinical trials currently taking place are hopeful to reveal this fascinating effect on humans. (read more on Dr. Joel Fuhrman’s website).
Health Benefits of the Pomegranate
- Most powerful anti-oxidant of all fruits
- Potent anti-cancer and immune supporting effects
- Inhibits abnormal platelet aggregation that could cause heart attacks, strokes and embolic disease
- Lowers cholesterol and other cardiac risk factors
- Lowers blood pressure
- Shown to promote reversal of atherosclerotic plaque in human studies
- May have benefits to relieve or protect against depression and osteoporosis (read more on Dr. Joel Fuhrman’s website)
Pomegranate Smoothie Recipes (No Juicing Required)
I experimented a little with various ingredient combinations, and here is what I discovered:
- Even a high-powered blender will not be able to break up the seeds completely, so be ready for some crunchy unblended seeds in this smoothie. Kinda like a raspberry smoothie may have. Personally, I don’t mind them at all – but if you are super-sensitive you have been warned! In my opinion, even if it’s a little chunky, it’s still delicious, so just get over it!
- If you want to get rid of chunky seeds, you can juice the pomegranate first using a manual method; or blend the seeds and strain them with a cloth.
- Green smoothie with lots of spinach and other greens was delicious, but when I tried the pomegranate-strawberry-banana-almond-milk combination, it was beyond yummy!
For all you health nuts (and that includes me), pomegranates are a great source of vitamin C, B5, potassium, fiber and antioxidants. Studies suggest that regular consumption of pomegranates or its juice may reduce the risk of heart disease, reduce high blood pressure and inhibit viral infections.
You can make this smoothie with or without the greens. I’ve provided a few different variations in the recipe below.
Ingredients
Green Pomegranate Smoothie
- 1 pomegranate (minus the skin)
- 1 ripe banana (fresh or frozen)
- 2 celery stalks
- 1 pear
- 4 cups leafy greens (such as spinach, kale, collard, etc) (you may use less if you are just starting up with green smoothies)
- 2 tablespoons flaxseeds, ground (optional)
- 1 1/2 cup water or to desired consistency
-
- -------------------------------------------------------
-
Pomegranate Antioxidant Rich Smoothie
- 8 cups organic baby spinach or other leafy greens (you may use less if you are just starting up with green smoothies)
- 1 cup pomegranate seeds or juice
- 1 cup blueberries, frozen
- 1 cup strawberries, frozen
- 6 dates, cut in half (optional)
- 2 tablespoons flaxseeds, ground
- 1/2 avocado, optional
-
- -------------------------------------------------------
Pretty Pink Pomegranate Smoothie
- 1 very ripe banana (for a thicker smoothie use a frozen banana)
- 1/2 cup frozen pomegranate seeds
- 1 cup frozen strawberries
- 1 1/2 cups non-dairy milk (such as almond, vanilla soy, etc.)
Instructions
- Blend all ingredients together. This is delicious & very healthy! Serve. Sip. Smile.
Notes
A high-powered blender will be able to break up the seeds almost completely, but even if it's a little chunky, it's still delicious!
Be ready for some crunchy unblended seed-inner-parts in this smoothie. Kinda like a raspberry smoothie may have. Personally, I don't mind them at all - but if you are seed sensitive you have been warned!
3.1
https://greenreset.com/pomegranate/
Pomegranate is really photogenic, so I took this opportunity to do a little photo shoot with my fancy Cannon 5D Mark III camera.
This pomegranate has been sitting in my kitchen for a bit too long, so it was time to make it into a smoothie. I made this smoothie with kale and dandelion, but spinach, parsley and other greens would work perfectly too.
I first cut it in half, but you don’t have to do it. It was more for the photo shoot, than a practical consideration.
Another pretty picture.
The seeds were coming out really easily, but I decided not to bother, and use the whole inside of the fruit.
The Pretty Pink Smoothie was a clear winner. It was beyond yummy!
Strawberry-Pomegranate Skinny Shake
Last but not least, here is a pomegranate strawberry smoothie recipe that I found on Dr. Fuhrman’s blog.
It’s a nutrient-packed “Skinny Shake“. Dr. Fuhrman came up with this recipe in preparation for his appearance on The Dr. Oz Show. He was asked to share a recipe for a healthful drink that would support weight loss efforts and promote detoxification – something satisfying and delicious while low in calories. He chose a simple blended frozen drink of whole strawberries and pomegranate juice with ice plus a squeeze of lemon for a tangy flavor.
Why strawberries and pomegranate juice? He did not make those choices arbitrarily – these are powerful foods with several human studies to substantiate their profound benefits. The “Skinny Shake” has much more to offer than taste and satisfaction with minimal calories. Looking at these effects all together, it is astounding what these foods can do for our health.
Dr. Fuhrman’s Skinny Shake Recipe
Ingredients:
4 ounces pomegranate juice
1 cup frozen strawberries
1 cup of ice Squeeze of lemon
Directions: Blend all ingredients in a high-powered blender. Enjoy!
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.
Pomegranate Smoothie in 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!
Two weeks ago I participated in my first vegan meetup.
Since I became vegan about a year ago, I feel very isolated sometimes in among all the meat-eating family members and friends. So meeting vegans and going to vegan potluck was great – no need to wonder about the ingredients.
Plus it’s a fee therapy session to soothe my nerves after all the accusations of being “a freak” or just plain “weird”.
For the potluck brunch, I decided to make my version of Polish-style mixed vegetable salad. It’s my take on the classic that is sure to appear in one of my upcoming recipe books :-).
I have to say all the dishes were delicious. I especially enjoyed the roasted vegetable dish, the green salads and muffins. And vegan donuts were just to die for (even though or maybe BECAUSE I don’t eat donuts very often – I really enjoyed the donuts that were brought from a vegan bakery in Brooklyn (not sure which one).
Here are a few photos of the food at this Vegan Brunch Meetup:
African Ground Nut Stew
Vegetable and Rice Stir-Fry
Kale Salad (it was delicious!)
Spinach Salad
Tofu Frittata
Breakfast Potato Hash
roasted vegetables
Chocolate Chip Banana Muffins
Donuts fresh from Dunwell Donuts in Brooklyn
My plate
Thank you, VeggieGirl for a organizing this event!
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!
Strawberry and kiwi, two of my favorite fruits that remind me of summer, combined together to make a smoothie that is sure to make you feel like the sun is beating down on you.
Berries add sweetness to a smoothie as well as vitamin C, fiber and many antioxidants that protect your health.
For your strawberry kiwi smoothie, make sure you use kiwis that are really ripe — it should give when you press the sides.
Kiwi-Strawberry Smoothie Recipe
Many kiwi smoothie recipes available both online and in recipe books call for dairy, such as yogurt or cream. One way to make a non-dairy version, is by simply adding banana, and maybe some sweetener and/or non-dairy milk or yogurt. (If you are wondering why I’m against adding dairy to smoothies, read this post and this post). Adding a cup of orange juice to the blend will do the job too.
So, here are a few kiwi smoothie recipes for you. They contain no dairy, and are deliciously green, not just because of kiwi, but also because they contain GREENS.
Why add greens to a perfectly delicious kiwi smoothie?
According to the he Harvard School of Public Health we need at least nine servings, or four cups, of fruits and vegetables daily. How many did you have today?
So there you go! Without further ado, here is a delicious green smoothie recipes with kiwi!
Strawberry Kiwi Smoothie Recipe
Ingredients
- 2 ripe kiwi fruits, peeled
- 1 cup whole strawberries
- 2 cups fresh baby spinach (or other leafy green)
- 1 ripe banana
- 1/2 or more cup water or fresh orange juice
- 1/2 avocado (optional)
- 1 tablespoon flax seeds (optional)
Instructions
- Place all of the ingredients in a blender, along with a few ice cubes if the bananas have not been previously frozen, and blend until smooth. Enjoy!
3.1
https://greenreset.com/strawberry-kiwi-smoothie-recipe/
You can use fresh or frozen strawberries for this recipe. Other berries, such as, blueberries, blackberries or raspberries, will work well also.
Kiwi Strawberry Smoothie
Kiwi smoothie
Strawberries for the smoothie
Kiwi Strawberry Smoothie
How do I choose a kiwi?
Select fruit that is plump and fragrant with no visible bruising and a slightly firm feel. Unripe kiwi fruits ripen faster when stored in a paper or plastic bag with a ripe banana.
Once they are ripened, store them away from other fruit or they will decompose more quickly! Ripe kiwi can last in the refrigerator for 1-2 weeks.
Can I eat the skin?
You can, but buy organic and/or wash carefully to remove unwanted pesticides! Even though kiwis rank low in potential pesticide residue (13 out of 100) according to study conducted by the Environmental Working Group. Also, rub it a bit to minimize the fuzz. The skin will provide more fiber to your sweet snack.
If you’re not fond of the fuzzy exterior, simply “scoop” it out by slicing the kiwi in half horizontally and spooning out each end to enjoy.
green smoothie still in 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!
In winter, when you crave something warm and don’t want another green smoothie, vegetable soups can be your best friend, and this mushroom-barley soup is an all-time classic.
Whether you’re trying to lose weight or just striving to eat a more healthy diet, nothing is more comforting, and yet the effort to make homemade soup is pretty minimal. They are by far the most versatile of cooked dishes and can be made using many different ingredients or very few ingredients by an experienced cook or a novice.
You can actually eat just a soup for a meal and be done with it!
Just like with smoothies, it’s really hard to spoil the soup, and even if you don’t “love” what you made, it’s usually pretty easy to fix it.
Plus, making your own soup is a great way to save money on food. I’m always shocked to see what grocery stores and specialty shops charge for “homemade” soup. You can easily make 3-4 times the amount for the same price… and then freeze it away for a busy day.
You can use an endless selection of fresh raw ingredients and/or some cooked ingredients, let the mixture bubble away for a short time, and presto, you have created a delicious homemade soup with almost no effort. These are a great healthy standby and are easy to prepare, inexpensive, nourishing and satisfying.
Mushroom-Barley Soup Recipe
Using a variety of mushrooms adds interest to this comfort soup without tampering too much with a classic.
I like to use a variety of white button, cremini, oyster, shiitake and/or portabella, which are readily available where I live.
To add more sophistication and richness to the flavor, I like to add a few pieces of dried wild mushrooms, especially boletus.
Dried boletus should first be soaked for 30 minutes (use the liquid for the soup, as it is highly flavorful). I only add a little, because they are costly, but even a small amount of dried boletus added to ordinary cultivated mushrooms is sure give the dish a much deeper flavor.
Ingredients
- 1 large onion, chopped
-
- 2 cloves garlic, minced
-
- 3 large celery stalks, finely diced
-
- 1 large carrot, finely diced
-
- 5 cups water or vegetable broth
-
- 14 ounces mushrooms, stemmed and sliced
-
- a few pieces of dried boletus, pre soaked for 30 minutes and chopped (optional)
-
- 1 cup barley (I often buy medium or fine grained pearl barley, which cooks faster than whole barley pearls)
-
- 2 small white potatoes, chopped
-
- ½ cup fresh dill or parsley, chopped
-
Optional Ingredients
-
- 1 cup non-dairy milk (rice, hemp, soy or other; or use cashew cream) (optional, if not using, simply add more water)
-
- ½ teaspoon dried thyme
-
- 2 bay leaves
Instructions
- Bring the barley, pre-soaked dried mushrooms (if using) and 2 cups water to a boil in a saucepan. Cover, reduce heat to low, and simmer 30 minutes, or until tender. (I like to boil barley separately, to avoid over-cooking the vegetables. If you can buy medium or fine grain pearl barley, which cooks faster than whole barley pears, then you can simply add it to the soup to boil everything together).
- Preheat a large, non-stick pot over medium heat. Add onions and garlic, cover and sauté in 2-3 tablespoons water or broth, over medium heat until translucent, stirring frequently and adding more liquid if needed. Place celery, carrot and mushrooms in soup pot and keep sautéing for a few more minutes, until all vegetables begin to "sweat.".
- Pour in 4 cups water or broth, add bay leaves and thyme. Bring to boil, then lower the heat and continue to simmer for about 20 minutes, until the vegetables are tender. Stir in barley, dill or parsley, some fresh pepper. Taste and season with pepper and salt (if using) as needed. Pour into individual bowls and serve.
3.1
https://greenreset.com/mushroom-barley-soup/
Mushroom-barley soup: adding just a few pieces (3-4) of dried boletus will add a deeper dimension to this simple soup
Mushroom-barley soup ingredients: the white ingredient on top is cashew cream, my secret ingredient to deliciously creamy soups without dairy (psst… don’t tell anyone!)
Mushroom-barley soup ingredients: the white ingredient on top is cashew cream, my secret ingredient to deliciously creamy soups without dairy. Cashew cream is very easy to make at home. Simply blend a few cashews with water. I also like to add a few peppercorns and blend everything on high in my Vitamix.
Whole grain barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits. When cooked, barley has a chewy texture and nutty flavor, similar to brown rice.
How to cook barley:
Barley takes about 40 minutes to cook, so if you don’t want to over-cook your vegetables, you can cook it separately and then add to the soup at the end of cooking.
Cover 1 cup of pearl barley with 2 cups of water or vegetable broth and simmer for 30-40 minutes before fluffing with a fork. . Pre-soak barley in plenty of water to cut down on the overall cooking time. Barley can be pre-soaked for an hour or overnight. Pre-soaking will reduce the cooking time to about fifteen minutes. Also, if you can find it, you can buy medium or fine barley, which cooks faster than whole barley pearls.
Mushroom-barley soup:My last secret ingredient is fresh dill. I add it to almost all my vegetable soups, whenever I have it.
Mushroom barley soup: Bon appetite!
You will find this and many more soup recipes in my Soup Ebook: Easy Comfort Soup Recipes For Body and Soul.
For less than the price of a few cans of processed organic soup, you can have my collection of the best comfort soup recipes you’ll ever taste. And they’re easy to make, too!
This soup is so easy to do, that it literally can take you under 20 minutes from start to finish. It’s also low in calories and super healthy, as it gets its creamy texture from the addition of potato, not cream or butter.
If you’d like to make it even more nutrient dense, you may substitute potatoes with cooked white beans. For a flavor boost, drizzle in some cashew cream, or a squeeze of lemon.
Cream of Broccoli Soup Recipe
Cream of Broccoli Soup Recipe
Ingredients
- 4 cups broccoli (fresh or frozen)
- 1 onion, chopped
- 4 cups vegetable stock or water
- 1 russet potato, peeled, cut into 1” pieces
- Salt and freshly ground black pepper
Instructions
- I often make the soup with frozen broccoli. If using fresh broccoli, remove and discard tough lower stalk of each broccoli, and peel remaining stalk. Finely chop stalk and florets (you should have about 4 cups).
- Heat a few spoonfuls of water in a heavy pot over medium heat. Add onion and sweat until soft and translucent, about 10 minutes. Add water or vegetable stock and potato and bring to a boil. Stir in chopped florets. Simmer until potato and broccoli are very tender, about 10-15 minutes.
- Remove soup from heat and purée in a blender until smooth (you may want to save a few florets for decoration). Season to taste with salt and pepper. Serve hot with crusty bread.
3.1
https://greenreset.com/cream-of-broccoli-soup/
Variations:
Add white beans instead of potato for more nutrient dense soup.
Add cashew cream for more creamy texture (replaces heavy cream).
Add 2 cups of spinach for even more nutrient power.
Calories in Cream of Broccoli Soup:
4 cups of broccoli (364g): 124 calories
1 large onion (150g) = 60 calories
1 medium potato (213g) = 164 calories
Total calories: 348 calories/4 servings= 87 calories per serving
Optional ingredients:
1 cup white beans (180g): 254 calories
1 ounce cashews (28g): 155 calories, 103 calories from fat, contains 2 grams saturated fat
Total calories: 757 calories /4 servings = 190 calories per serving
Total Calories: (without cashews) 228/6=38 calories; with cashews: 528 calories total /6 servings = 88 calories per serving.
As you see, the bulk of the calories (and fat) in this soup comes from cashews. If you’d like to reduce calories even further, while adding more protein to the soup, add 1 cup cooked white beans or chickpeas (garbanzo beans) to the soup.
1 cup garbanzo beans has 269 calories, but only 36 calories from fat. It also contains a whopping 15 grams protein. Chickpeas are also an excellent source of Dietary Fiber, Protein and Copper, as well as Folate and Manganese.
The Secret to Creamy Soup Without Dairy or Wheat
Most conventional creamy soup recipes call for heavy cream, half-and-half, butter and/or flour. Since I learned about cashew cream, it became my method of choice to prepare creamy soups.
To make cashew cream, add 1 cup liquid and cashews to your blender, and blend on high for 30 seconds, until very smooth. Pour into the pot with the soup and simmer for a few more minutes.
This soup is quick and easy to make, it’s super nutritious, healthy, and really yummy. Broccoli are have no saturated fat and zero cholesterol. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.
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 Cream of Broccoli Soup: Blending soup in Vitamix
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this green smoothie and healthy recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
Cabbage is often unappreciated, but it’s worth to make an effort to consume more of it, because of all the health benefits that it provides. Cabbage can be used in many cooking recipes, but it’s worth to consume lots of it raw for maximum benefits.
For most people, the appeal of cabbage juice lies not in its taste, which is rather bitter, but in the many health benefits you can derive from drinking it. A member of the healthy cruciferous family of vegetables that also includes broccoli and cauliflower, cabbage contains a wealth of micronutrients as well as a wide array of phytochemicals with a similarly broad variety of medicinal properties.
Salads and juicing are two popular ways to eat raw cabbage, as well as sauerkraut (cultured cabbage), but I have found that it can also be used in smoothies, as adding a small amount of cabbage to green smoothie will hardly be noticeable in many recipes.
Cabbage has been shown to reduce the risk of some cancers, especially those in the colorectal group. Cabbage provides fiber, vitamins A, C, K and B6, folate, potassium, manganese, thiamin, calcium, iron and magnesium.
Purple cabbage also contains anthocyanins, which in other vegetables have been proven to have anti-carcinogenic properties. Along with other cole crops, cabbage is a source of indole-3-carbinol, a chemical that boosts DNA repair in cells and appears to block the growth of cancer cells. Research suggests that boiling these vegetables reduces their anti-carcinogenic properties.
Just looking at the Nutrition Facts from Nutritiondata.com will tell you that it’s very beneficial for weight loss and optimal health. No wonder, almost 90 grams of cabbage has only about 20 calories. And the glycemic load is almost negligible – very important for people with blood sugar issues.
The good news about cabbage, and other calciferous veggies, is that you can eat all the cabbage you want, practically stuffing yourself, and you still will not gain weight.
Select cabbage that is heavy for its size with leaves that are unblemished and have a bright, fresh look are signs of desirable quality. Whole cabbages are preferred whenever possible as pre-cut or preshredded cabbage has a greatly diminished vitamin content. Peak season for most cabbages runs from November through April.
Fresh whole cabbage will keep in the refrigerator for one to six weeks depending on type and variety. Hard green, white or red cabbages will keep the longest while the looser Savoy and Chinese varieties need to be consumed more quickly. It is necessary to keep the outer leaves intact without washing when storing since moisture hastens decay.
Green Cabbage Smoothie Ingredients
Time to make some green smoothies with cabbage!
green-cabbage-smoothie9b
Green Cabbage-Apple Smoothie
Red cabbage smoothie
Red cabbage smoothie
Beet cabbage smoothie
Beet Cabbage Smoothie Recipe
Submit Your Smoothie Recipe!
When you find a taste you love, why not submit your favorite smoothie recipe in the comment section below!
Find more smoothie recipes and tips on my blog.
One of the biggest concerns that individuals have when considering the option to go vegan is whether or not they will be able to receive the proper amount of protein that their bodies need. This concern is amplified ten-fold when it comes to fitness-oriented individuals like bodybuilders and athletes.
Well, the answer is that it’s very easy to be able consume enough protein as a vegan, even for athletes and weightlifters.
The key to promoting fitness in the body and maximizing the benefits of working is out highly dependent on post-workout nutrition. It is absolutely essential to take in lots of carbohydrates and protein after a workout so that the muscles can jumpstart the recovery process.
To that light, the following smoothies are great choices for the vegan who wants to make a quick post-workout drink.
Super Sweet Banana Nut Protein Blaster
Ingredients:
-one banana
-one tablespoon of agave syrup or molasses
-half a cup of almonds
-a quarter cup of organic granola
-a quarter cup of raisins
– two scoops of vanilla Sun Warrior vegan protein powder
-one cup of soy milk
-a handful of ice cubes
This one’s really sweet so beware! Take the banana and chop it up into little slices. Next, throw in the almonds, the granola, and the raisins and pour in about half of the milk. Blend for a good minute. Toss in the protein powder and the agave syrup (or the molasses if that’s what you’re using) and throw in the ice-cubs. Blend until smooth and pour yourself a nice cup of delicious, energy packed nutrients for a solid post workout meal.
No Such Thing as Too Much Berry
Ingredients:
-one cup strawberries
-half a cup of blueberries
-half a cup of raspberries
-half a cup of blackberries
-half a banana
-one and a half cup of vanilla flavored almond milk
-two scoops of vanilla Sun Warrior vegan protein powder
-a handful of ice cubes
This one is very popular! Toss the strawberries in with the half banana and pour in half the cup of almond milk. Blend for a solid minute. Pour in the rest of the berries, the protein powder and the milk and blend until it is smooth. The vanilla flavored protein powder combined with the vanilla flavored almond milk will give this smoothie a strong base that combines very well with all the berries. This smoothie will energize as well due to all the antioxidants found in the various berries.
Not Your Grandma’s Oatmeal Cookies
Ingredients:
-half a cup of steel cut oats
-one tablespoon of all natural peanut butter
-two teaspoons of brown sugar
-two scoops of chocolate Sun Warrior vegan protein powder
-one cup of unflavored almond milk
-a handful of ice cubes
-a cup of water
This one takes a bit of preparation, but it’s well worth it! Heat the oatmeal in the cup of water until it’s cooked. A cup should be enough to make the oatmeal watery, but if not, use more. Mix the oatmeal with brown sugar and the protein powder and toss into the blender. Throw in the almond milk and ice cubes and blend! This one can get pretty heavy because of the oatmeal, but what better way to get in all your clean carbs and protein in one shot? This can be a great morning meal as well as a post workout smoothie.
Any of these protein packed smoothies make an amazing choice for a post workout recovery drink. As a general rule of thumb the amount of ice used is really a personal preference so don’t be afraid to experiment until the consistency of the smoothie is suitable. Also, the smoothies described here are on the larger side – they are meant to take advantage of the post-workout need for calories and energy. The option to make the smoothies and split them into two serving is there as well.
Cherries have some amazing health properties and taste great in smoothies. Since they are not available year-round, I often buy them frozen and use in different variations of this cherry smoothie recipe.
By many, they are considered a “super-fruit”, packed with antioxidants called anthocyanins which aid in the reduction of heart disease and cancer. They are rich in vitamins C, E, potassium, magnesium, iron, folate and fiber, and an excellent source of beta carotene (vitamin A). In fact they contain 19 times more beta carotene than blueberries and strawberries.
You may not know that (I didn’t), but cherries are one of the few food sources that contain melatonin, an antioxidant that helps regulate heart rhythms and the body’s sleep cycles. They are also often referred to as “brain food”, aiding in brain health and in the prevention of memory loss.
Because of their powerful anti-inflammatory benefits, cherries are said to reduce pain and joint soreness for runners and athletes after workouts.
Pomegranates add a delicious flavor and a big dose of antioxidants to smoothies.
Both pomegranates and cherries contain powerful cancer fighting antioxidants. Anthocyanins are the antioxidant that give them their red color. It is this antioxidant that studies have shown to have anti-inflammatory properties and may help with symptoms of arthritis.
I didn’t add any greens to the smoothie initially, because I just came back from a trip and didn’t have any fresh greens on hand. After I tried it (and took the picture), I added 2 cups kale to make it into a green smoothie. The cherry and pomegranate flavors blended with banana were sufficient enough to mask the greens, but you may have it without the greens, for a change, too.
Pomegranate & Cherry Smoothie
Ingredients
- 1/2 cup fresh pomegranate juice or 1/2 fresh pomegranate
- 2 cups frozen cherries
- 2 ripe bananas
- 3 cups chard or other leafy green (optional)
- 1 cup water (optional if needed) (you may substitute all or part of the water with some almond milk for more creamy texture)
Instructions
- Start by adding the liquid to your blender (I use a Vitamix), followed by the soft fruit. Blend on high for 30 seconds or until the smoothie is creamy.
- You may juice the pomegranate, by emptying the seeds in a strainer and smashing them with a spoon. Pomegranate juice stains, so be careful!
- If you have a high powered blender, you don’t need to juice the pomegranate. Just cut it in half and scoop the seeds into the blender.
3.1
https://greenreset.com/cherry-smoothie-recipe/
Beautiful photo of cherries. I didn’t take it – I used frozen cherries that look very photogenic…
Cherry Pomegranate Smoothie – all gone!
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!
Perfect basmati rice will have separate fluffy rice grains, without any rice that is undercooked or overcooked. Basmati rice is different from many other types of rice in that it is drier; for example, it is drier than sushi rice.
Use a Rice Cooker to Make the Perfect Basmati Rice
Fuzzy logic rice cookers are an excellent way to make perfect basmati rice almost every time. You need to be careful to put the right amount of water in the cooker for the amount of rice you are making. Before cooking the rice, don’t forget to rinse it. For truly fluffy rice, soak the rice in cool water for 20 minutes before putting it in the rice cooker. You can add dried spices to the rice before cooking it for a rich flavor.
For basmati rice, you will need at least one and a half cups of water per cup of rice. You also need to select the right cooking setting. For basmati rice of the Asian style, use the white rice setting. For crunchier basmati rice, soak the rice in salt water for 20 minutes with at least one tea spoon of rice per cup of water, and then cook it on a harder menu selection. However, for the best results when cooking basmati rice in a rice cooker, do not add lentils to the rice before cooking it. Instead, cook the lentils separately and add to the final dish.
Proper Technique on the Stovetop Cooking of Basmati Rice
If you are cooking rice on a stovetop, set a pot full of water a burner set to medium heat. Let the rice soak in cold water for about 20 minutes before draining the rice. Wait until the rice hits a full boil before acting. Then set the burner to a simmer temperature. Put the rice into the pot, then put a lid on top of it. Set a timer for twenty minutes. Then let the rice cook. When the rice is cooking, be careful not to open the lid. This lets the steam and heat out and causes the rice to come out undercooked. When the timer goes off, immediately take off the lid and start fluffing the rice with a large spoon. Don’t press the rice down or against the side of the bill. At this point, you can add any spices, oil, sauces or butter.
Making Perfect Basmati Rice in the Microwave
Rinse the rice for 20 to 30 minutes in cold water. Pour the rinse water down a drain. Place the rice in one and a half cups of water for each cup of rice in a microwave safe bowl. Put the dish in the microwave, but leave the rice uncovered. Run the microwave on high for 15 minutes. You can stop the microwave before the fifteen minute mark if steam escaping from the rice is leaving holes in the rice. Then put a cover on the dish and run the microwave for another five minutes on high power. When the microwave is done, take the rice dish out. Set in on the counter with the lid still in place. Let the rice sit for five more minutes with the lid on, essentially simmering. Now take the lid off and fluff the rice with a spoon or fork. At this point, you can add spices, seasoning or sauces.
Most people stick to the same old boring white or brown rice, but you can add new types of any food to your menus without much fuss. Don’t be afraid to try basmati rice.
How to cook basmati rice (Photo: http://www.flickr.com/photos/cookbookman/6121427720/sizes/l/in/photostream/)
About the Author
Jennifer Bachman has been making gluten free foods for her family for over 3 years now. She uses her rice cooker almost daily for all sorts of easy one-pot healthy meals.
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!
