Green Smoothie With Cucumber, Celery & Pear

 If you have trouble eating enough vegetables, try making a green smoothie filled with vitamins, minerals, and fiber. Today's smoothie has 6 ingredients: nutrient-dense greens, lemon juice, freshly grated ginger, pear, celery, and cucumber, plus ice water or ice cubes. The vegetables provide chlorophyll and alkaline-rich foods, which increase red blood cell count, improve circulation, calm inflammation, and oxygenate the body.

 The end of summer and the beginning of autumn are a great time to make a green smoothie with a fresh pear. Cucumber and celery are diuretic veggies great for weight loss and high in minerals. Kale is a super vegetable packed with vitamin K and has anti-cancer benefits. Plus, you can boost your immune system with cleansing lemon that’s full of vitamin C.  Pear is a great source of fiber and helpful for colon health. If you are unable to find kale, you can substitute spinach. If you are using a regular blender instead of a food processor or high-speed blender, blend kale or chard with ice water and then add the rest of the ingredients. Sometimes if you do all the ingredients at once, the greens clump and do not blend well.

 Green Smoothie with Cucumber, Celery & Pear

 Use organic when available; it makes 1 large serving 

Ingredients

• 1 cup kale, baby spinach, or chard
• 1 lemon
• 1 cucumber
• 2 celery stalks chopped
• 1 pear cored & diced
• 1/2 tsp grated ginger
• 1 cup ice water
• Optional 1 teaspoon chia or flax seeds
• Optional scoop of avocado or Greek yogurt 

 Instructions

• Peel rind off lemon, remove seeds, and quarter
• De-core pear
• Cut ends off celery and cucumber and chop
• Put all ingredients in food processor & blend until smooth
• Optional put greens in blender with ice water & blend
• Optional add rest of ingredients to blender and process
• Serve immediately

 

 

 

 

 

 

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Ginger Garlic Vegetable Stir Fry

 

Summer means loads of fresh vegetables, and that makes me happy. Today’s recipe is a quick, under-30-minute meal for a meatless night or a great side dish to your grilled meats. There are really no rules about ingredients in my recipe. If you don’t like carrots, leave it out. Not a fan of broccoli, substitute asparagus. As I always say, make this recipe your own. Today I’m using a small head of broccoli, carrots, green beans, red onion, colorful bell peppers, and mushrooms.  A cup of chopped raw broccoli will yield 2.6 grams of protein, while a cup of cooked broccoli contains about 1.9 grams. Broccoli deserves its reputation as a “superfood” because it’s high in fiber, folates, vitamin C, vitamin K, and potassium. Flash sauté them for just a few minutes. Combined with the other ingredients, they make a sassy stir-fried vegan/vegetarian dish. Serve with brown rice or over pasta. For added protein, add 1/2 cup of cooked legumes, raw cashews or walnuts, tofu, or other protein.

  

Group the veggies by the amount of time they take to cook. Start your cooking first with the dense vegetables that take longer to cook, such as, onion and bell pepper. Add the light cookers last, and mushrooms fall in the middle of the sequence. Broccoli placement depends on taste, if you prefer it crisp or softer. Obviously, the softer you want it, the longer it cooks.

 

 

Ginger Garlic Vegetable Stir Fry

Use organic when available. Serves 4

 

Ginger Garlic Vegetable Stir Fry is ready in less than 30 minutes using the freshest summer vegetables. Depending on your additions, it fits most diets: Vegan, gluten-free, dairy free, vegetarian.

 

Ingredients

Sauce

• 2 tsp sesame oil
• 1/2 cup vegetable stock or water
• 1 tbsp grated or minced fresh ginger
• 2 cloves garlic, minced
• 1/4 cup tamari or low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp maple syrup or honey
• 1 tbsp corn starch
• Optional for spicy sauce: 1/4 tsp of crushed red pepper flakes or to taste

Stir Fry

• 2 tbsp olive oil
• 3/4 cup sliced carrots
• 1/2 cup halved fresh green beans
• 1/2 cup snow peas
• 1/2 cup sliced red onion
• 1 small head of broccoli, cut into florets
• 1/2 medium bell pepper, thinly sliced
• 1 cup sliced fresh mushrooms (3 oz)
• 1/2 cup optional raw nuts, sesame seeds, legumes, or tofu

Instructions

• Whisk together all sauce ingredients in a small bowl and set aside.
• Heat oil in a large skillet or wok over medium-high heat
• Add onion, carrots, and bell pepper and cook for 2 minutes
• Add broccoli and cook for 1 to 2 minutes
• Add mushrooms to the pan and cook for 1 to 2 minutes or until tender
• Add the rest of the vegetables for an additional minute of cooking
• Optional: add nuts, seeds, legumes, or other protein in the middle of the stir-fry depending on the time needed to cook
• Whisk sauce again and pour over vegetables in pan
• Cook until thickened, stirring constantly, 1 to 2 minutes
• Remove from heat
• Serve over steamed brown rice, noodles, or other grain
• Optional garnish with chopped green onions, sesame seeds, or nuts

Enjoy!

 

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Roasted Potatoes & Spinach

 

                                 Originally published on comfortspringstation.com on 3/4/24 

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I love a side dish that includes fresh greens. It not only has a great flavor, but also ups the nutrition. Today’s recipe is roasted potatoes mingled with fresh spinach in a sauce of garlic, butter, and fresh rosemary. You can finish with a good shredded hard cheese like Parmesan or Pecorino if you like.

 

 

 

 

Roasted Potatoes & Spinach

Roasted potatoes mingle with fresh spinach in a sauce of garlic, butter, salt and fresh rosemary

Use organic when available. Serves 4

Ingredients

• 12 small potatoes quartered
• 4 tbsp butter or margarine
• 4 cloves garlic minced
• 2 tbsp fresh rosemary chopped
• 2 cups fresh spinach
• salt and pepper to taste
• optional shredded cheese like Parmesan

Instructions

• Preheat oven to 400 degrees F (200 degrees C)
• Place potatoes in a single layer in oven-proof casserole dish
• Melt butter in a skillet over medium heat
• Add garlic, and cook for a minute until starts to brown
• Stir in rosemary and cook just until fragrant
• Pour sauce over potatoes
• Season with salt and pepper
• Roast uncovered in oven for about 30 minutes until potatoes are fork tender
• Remove from oven and toss with spinach and grated cheese if using
• Return to oven for 1 to 2 minutes until spinach has wilted

Enjoy!

  

 

 

 

 

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