These super smoothies pack a powerful punch.

Looking for a quick, delicious breakfast or a a cool, refreshing snack?  Try these!  Just blend all the ingredients and enjoy.

Banana Spice Smoothie

2 ripe bananas
2 c. vanilla kefir
1/2 tsp. cinnamon
1/8 tsp. nutmeg
1/8 tsp. allspice
12 ice cubes

Clean Breeze Smoothie

1 small cucumber, chopped
2 ripe kiwis, peeled
1 c. ginger-flavored kombucha
1/2 c. lowfat plain Greek yogurt
2 Tbsp. fresh cilantro
6 ice cubes

“Get Your Orange” Flax Smoothie

2 c. frozen peach slices
1 c. carrot juice
1 c. orange juice
2 Tbsp. ground flaxseed
1 Tbsp. chopped fresh ginger

Pomegranate Berry Smoothie

2 c. frozen mixed berries
1 c. pomegranate juice
1 banana
1/2 c. nonfat cottage cheese
1/2 c. water

Tofu Tropic Smoothie

2 c. diced frozen mango
1 1/2 c. pineapple juice
3/4 c. silken tofu
1/4 c. lime juice
1 tsp. lime zest

Source: Eating Well magazine.

Come on, get crunchy!

Today’s green tip: embrace your inner celery lover!

There’s a myth about celery: It contains fewer calories than are spent eating it.

Whether this is true or not – it has never been proven – celery is a very low calorie food, with only 16 calories per 1-cup serving.  And while its satisfying crunch and mild grassy flavor are good enough reasons to enjoy this veggie, its rich dose of bone benefiting vitamin K is an even better one.

When shopping for celery, choose glossy, tight bunches with bright green leaves.  Celery can be stored up to two weeks in a plastic bag in the refrigerator.  Always wash thoroughly before using to remove any dirt or pesticide residue.   And don’t discard the leaves!  Celery leaves make a delicious addition to salads and soups.

Want to try something different?  Here’s a twist on the ol’ celery and peanut butter combination:

Stir-Fried Celery with Peanuts

Prep all the ingredients before you begin the stir-fry.  Once the skillet is hot, the dish cooks in minutes.  Cut zest from the orange with a vegetable peeler before you juice it.

Ingredients:

2 strips (2 by 1/2 inch) orange zest
1/3 c. fresh orange juice
2 Tbsp. reduced sodium tamari OR soy sauce
1 Tbsp. honey
1 tsp. cornstarch
2 Tbsp. extra virgin olive oil OR canola oil
4 c. diagonally sliced celery (large outer stalks)
1 tsp. finely chopped fresh ginger
1 clove garlic, finely chopped
3/4 c. halved and slivered red onion
1/4 c. chopped lightly salted dry-roasted peanuts

Directions:

1. Cut orange zest into fine slivers.  Whisk orange juice, tamari (or soy sauce), honey, and cornstarch in a small bowl until blended.

2. Heat a wok or large skillet over medium-high heat until hot enough to sizzle a drop of water.  Add oil, celery, and the orange zest.  Stir-fry until the celery is crisp-tender, but still bright green, 3 to 4 minutes.  Stir in ginger and garlic.  Add the orange juice mixture and onion and stir-fry just until the sauce thickens, about 1 minute.  Serve sprinkled with peanuts.

Nutrition Facts (per serving)
Calories: 117; Fat: 8g; Cholesterol: 0mg; Carbohydrate: 10g; Added sugars: 3g; Protein: 2g; Fiber: 2g; Sodium: 282mg; Potassium: 279mg; Vitamin C: 18% Daily Value

Source: Eating Well, January/February 2012

Brighten your spring with this tasty green treat!

Today’s green tip: herb it up!

Herb Garden Salad

Ingredients:

3 large eggs
1 1/4 tsp. kosher salt, divided
1 lb. asparagus, ends trimmed, cut into 2-inch pieces
2 c. sugar-snap peas, trimmed
1 small garlic clove, minced
1 tsp. lemon zest
1 Tbsp. fresh lemon juice
1 Tbsp. white wine vinegar
3 Tbsp. extra virgin olive oil
1/4 tsp. black pepper
1 bunch watercress
1/2 c. fresh flat leaf parsley
1/4 c. fresh mint leaves

Directions:

1. Place eggs in a saucepan; add cold water to cover.  Bring to a boil; remove from heat, cover, and let stand 12 minutes.  Run eggs under water to cool; peel eggs, cut in half, and reserve.

2. Meanwhile, bring a large pot of water to a boil with 1 tsp. salt; place a large bowl of ice water near stove.  Boil asparagus 2 minutes or until bright green.  Transfer asparagus immediately to ice water (reserve boiling water).  Reserve ice water and repeat with snap peas, boiling 1-2 minutes.  Drain and pat dry.

3. In a bowl, combine garlic, lemon zest and juice, vinegar, oil, remaining 1/4 tsp. salt, and black pepper.  In a serving bowl, combine asparagus, peas, watercress, herbs, and eggs.  Just before serving, drizzle salad with dressing and toss to combine.

Serving size: 1 1/3 cups salad

Nutrition Facts
Calories: 123; Fat: 9.4g; Cholesterol: 93mg; Protein: 6g; Carbohydrate: 5g; Fiber: 2g; Sodium: 169mg

Source: Health, March 2012

Guacamole with a twist.

Today’s green tip: add a little kick to a traditional favorite!

Blue Cheese Guacamole

Ingredients:

2 Tbsp. finely chopped white onion
1 Tbsp. minced fresh jalapeno or serrano chile, including seeds (or more to taste)
1 tsp. kosher salt (or 1/2 tsp. fine salt)
1/4 c. chopped cilantro, divided
1 Tbsp. freshly squeezed lime juice (or more to taste)
1 large or 2 small avocados, halved and pitted
1/4 c. coarsely chopped smoked almonds, divided
3 Tbsp. crumbled blue cheese, divided

Directions:

1. Mash the onion, chile, salt, and half of the cilantro into a paste in a molcajete or mortar.  You can also mince and mash the ingredients together on a cutting board with a large knife or fork and then transfer the paste to a bowl.

2. Stir in the lime juice.

3. Score the flesh in the avocado halves in a crosshatch pattern (not through the skin) with a knife and then scoop it with a spoon into the mortar or bowl.

4. Add the remaining cilantro and most of the almonds and blue cheese.  Toss well, and mash coarsely with a pestle or fork.  Season to taste with additional lime juice and salt.

5. Garnish with remaining almonds and blue cheese.  Best if served right away.

Quick & easy, light & delicious.

Today’s green tip: delightful lettuce!

Avocado-Butter Lettuce Salad

Ingredients:

1 c. thinly sliced red onion
2 Tbsp. olive oil
1 Tbsp. fresh lime juice
1/4 tsp. salt
1/4 tsp. black pepper
3 c. torn butter lettuce
1 c. avocado

Directions: 

Combine first 5 ingredients in a large bowl.  Let stand 10 minutes.  Add lettuce and avocado; toss gently.

Serves 4.

Calories: 119; Fat: 9.7g; Protein: 1.9g; Carbohydrates: 8.3g; Fiber: 4.4g; Cholesterol: 0mg; Iron: 0.9mg; Sodium: 154mg; Calcium: 28mg

Source: Cooking Light, April 2012

Move over apples, make room for avocados!

Today’s green tip: an avocado a day…

While I can’t guarantee that eating an avocado a day will keep the doctor away, I can tell you that avocados are a healthy and delicious addition to your food repertoire.  The new MyPlate model encourages filling half your plate with fresh fruits and vegetables, and with 8% of your Daily Value (DV) of vitamin K and fiber, 6% of your DV in folate, and 4% of your DV of  several other essential vitamins and minerals per serving, avocados pack quite the healthy punch.  They’re also a good source of mono- and polyunsaturated fats, which are healthier for you than saturated fat.

Light and delicious, they can also add a little extra fun and flavor to many recipes.  Click here for a collection of quick and easy recipes from the California Avocado Commission.

Bon appétit!

Green in a glass.

Today’s green tip: drink your fruits and veggies!

This smoothie is a delicious way to add a few gorgeous “greens” to your diet.  And it’s easy to make, too!

Good Green Tea Smoothie

3 c. frozen white grapes
2 c. packed spinach
1 1/2 c. strong brewed green tea, cooled
1 medium ripe avocado
2 tsp. honey

Combine all the ingredients in a blender and blend until smooth.  Serves 2.

Enjoy!

Soup’s on!

Today’s green tip is a recipe!  Enjoy this heart healthy and delicious dish any day of the week.

To make this ahead of time, follow the directions through step 4, omitting the lemon.  Cover and refrigerate for up to 3 days.  Season with lemon just before serving.

Basic Green Soup

Ingredients

2 Tbsp. extra virgin olive oil, plus more for garnish
2  large yellow onions, chopped
1 tsp. salt, divided
2 Tbsp. plus 3 c. water, divided
1/4 c. arborio rice
1 bunch green chard (about 1 pound)
14 c. gently packed spinach (about 12 ounces), any tough stems trimmed
4 c. vegetable broth
Big pinch of cayenne pepper
1 Tbsp. lemon juice, or more to taste

Directions

1. Heat 2 Tbsp. oil in a large skillet over high heat.  Add onions and 1/4 tsp. salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes.  Reduce the heat to low, add 2 Tbsp. water and cover.  Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 30 minutes.

2. Meanwhile, combine the remaining 3 cups water and 3/4 tsp. salt in a soup pot or Dutch oven; add rice.  Bring to a boil.  Reduce heat to maintain a simmer, cover and cook for 15 minutes.  Trim the white ribs out of the chard (save for another use, such as to add to a stir-fry or other soup).  Coarsely chop the chard greens and spinach.

3. When the rice has cooked for 15 minutes, stir in the chard greens.  Return to a simmer; cover and cook for 10 minutes.  When the onions are caramelized, stir a little of the simmering liquid into them; add them to the rice along with the spinach, broth and cayenne.  Return to a simmer, cover and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.

4. Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot).  Stir in 1 Tbsp. lemon juice.  Taste and add more lemon juice, if desired.  Garnish each bowl with a drizzle of olive oil.

Makes 8 servings.

Nutrition Information

Per serving: 99 calories; 4g fat (1g saturated, 2g monounsaturated); 0mg cholesterol; 14g carbohydrate; 0g added sugars; 3g protein; 3g fiber; 669mg sodium; 425mg potassium; 124% daily value (DV) vitamin A; 40% DV vitamin C; 20% DV magnesium; 16% DV folate.

Recipe courtesy of Eating Well, September/October 2011.

For better health, remember these forgotten greens.

Today’s green tip: Eat your veggies!  Many Americans are lacking in the consumption of fresh vegetables, especially those dark leafy greens that are chock full of important vitamins and minerals.  The next time you go to the grocery or farmer’s market, consider trying these:

Artichokes are especially rich in fiber, folate, and vitamin K.  They are also a good source of magnesium and vitamin C.

Preparation tips: How to Cook & Eat an Artichoke

Recipe: Almost Famous Spinach-Artichoke Dip

Bok choy is an excellent source of vitamins A, C, and K.  It is also a good source of calcium, folate, and potassium.

Recipe: Stir-Fried Bok Choy with Ginger and Garlic

Brussels sprouts are so much more than “little cabbages.”  They are an excellent source of folate and vitamins A, C, and K.  They are also a good source of fiber, iron, and potassium.

Recipe: Pan Roasted Brussels Sprouts with Bacon

Mustard greens are an excellent source of folate and vitamins A, C, and K.  They are also a good source of calcium and fiber.

Recipe: Simple Sauteed Mustard Greens

Swiss chard packs a powerful punch.  Just one cup has more iron, magnesium, potassium, and vitamin E than any of the other four greens listed here.  It is an excellent source of vitamins A, C, and K and a good source of calcium, fiber, and vitamin E.

Recipe: Swiss Chard Lasagna

Don’t be afraid to try something new.  You just might find you love it!

Source: Consumer Reports, August 2011

Simply delicious.

Here’s a quick, easy, and flavorful recipe that’s sure to please even the most finicky dinner guests this holiday season:

Cranberry-Apple Relish

Ingredients:

1 1/2 c. chopped peeled Granny Smith apples
1 c. packed brown sugar
1/2 c. white grape juice
1 tsp. ground ginger
1 tsp. ground cinnamon
1 pkg. (12 oz.) fresh cranberries

Directions:

Combine all ingredients in a medium saucepan.  Bring to a boil; reduce heat and simmer until thick (about 15 minutes), stirring occasionally.  Cool completely.

Yield: 16 (3 tablespoon) servings.

Nutritional Information (per serving):

Calories: 75; Calories from fat: 1%; Fat: 0.1g; Saturated fat: 0g; Protein: 0.2g; Carbohydrates: 19.3g; Fiber: 1.2 g; Cholesterol: 0mg; Iron: 0.5mg; Sodium: 6mg; Calcium: 16mg