Dreamy Broccoli Soup

It's Friday the 13th and San Diego is in rare form.  It's cold, rainy, and occasionally a rumble of thunder can be heard rolling through the canyons.  Where's the sun??  Why isn't it 72 like it always is? Now, I don't mind the change in weather but this is throwing me off! In the year 2012 we will experience three Friday the 13ths and eerily enough, they are evenly spaced 13 weeks apart! I'm not necessarily superstitious, but I kinda hope for something that will break the monotony.  Do you know what I mean? For instance, I wish magic was real and secretly, I hope that the Mayans are correct and that there will be some huge change at the end of this year. Not total destruction or anything but something to spice things up a bit! The stormy weather, while spooky and exciting especially on a Friday the 13th, is getting my creative juices flowing. It's cold, so I think I'll make a comforting, creamy soup for dinner tonight.

Being a trained cook, I really enjoy the challenge of making dishes that are not vegan (or healthy) into plant-based, nutritious delights. One of my favorite soups was Broccoli Cheddar soup.  I used to crave the stuff!! Especially with a nice soft roll, that was my lunch of choice! But instead of using cream and cheese I used cashew cream, a great substitute for heavy creams in recipes, and nutritional yeast. Let me explain what each one is.

Cashew Cream: often used in vegan cooking, is a wonderful replacement for milk and creams in most recipes. It can be thick or thin and what's great is that it's very easy to make. 

1. Take raw cashews and soak them over night or for at least 4-8 hours. 

2. Then drain and rinse the cashews and place them in a blender, preferably a Vitamix Blender.

3. Add enough water, about 1 inch above the cashews and blend on high for a couple minutes until super smooth and creamy.  

If you do not have a Vitamix Blender (you can find them for fairly cheap in stores at Costco, call your local stores for info, I swear I do not work for them) do not fear! You can use a cheese cloth or even nylons (clean please!) to strain the cream to make sure it is completely smooth. Vitamix blenders are so powerful that straining isn't necessary.  It's that easy to make, you can adjust the thickness of the cream by how much water you add in the blender.  Less water is very creamy and more water is...you guessed it, thinner! Or you could just make a thicker batch and add water after blending to thin it out. Simple, right?  

Nutritional Yeast: Such a strange name! It is a deactivated yeast, that is flaky and yellow in color. It has a very nutty and cheesy flavor and is used to mimic cheese in vegan recipes.  In fact, nutritional yeast is nutritious, it contains 18 amino acids making it a complete protein. It also contains 15 minerals and is rich in B-complex vitamins and is also an excellent source of folic acid. Make sure to select a non-GMO nutritional yeast that is fortified with vitamin B12 for the best nutritional value. You can find it online or in the bulk section of a health food store. Stores like Whole Foods and Sprouts carry it.

Dreamy Broccoli Soup

Makes 3-4 servings

Can I just say, I could not have been happier with this soup. I wouldn't change a thing! The carrots and nutritional yeast give it the beautiful color, the potato and cashew cream give it a great mouth feel and the flavor of the wine is to die for!  This soup has cured my Broccoli Cheddar soup cravings!

Ingredients:

2 Heads of broccoli cut into small pieces (just the tops, save the stems for smoothies) 

1 medium potato medium diced

1/2 large onion small diced

2 carrots small diced

4 cloves of garlic minced (or more if you love it)

1 cup of cashew cream (directions above)

1 1/2 cups of white wine (I used a Sauvignon Blanc but a dry white wine works well)

1 1/2 cups of vegetable stock (I used Organic Imagine No-Chicken Broth)

1/4 cup of nutritional yeast

2-3 tbsp parsley minced 

2 stems of rosemary minced

1 tbsp of oregano minced  

1/2 tbsp of Sea Salt 

Freshly ground pepper to taste

Olive oil

Directions:

1. Make cashew cream (directions above). You will need 4-8 hours to soak the cashews.

2. In a large pot saute potatoes, onions and carrots in 2-3 tbsp of oil olive until softened about 5-7 minutes.  Add garlic and rosemary and cook for another minute. 

3. In a separate pot add enough water to steam/cook the broccoli until soft about 5-6 minutes. Then strain and set aside.

4. Deglaze the pan with the white wine scraping up any bits of the vegetables that are stuck to the bottom of the pan and cook for 3 minutes.  Add the vegetable stock and cook for another 3-5 minutes.

5. Transfer the contents of the large pot into a blender.  Be careful, because it's hot, duh! You might want to use a cloth to hold the lid of the blender down. Blend on high until it is smooth.  

6. Then add the cashew cream to the blender and combine the two.  Transfer the creamy base to the soup back into the large pot on a medium heat.

7. Add the nutritional yeast, 1/2 tbsp of sea salt and pepper.  Taste for seasoning and adjust to how you like it.

8. Add the cooked broccoli, parsley and oregano and heat through, just another minute or so.  Then serve! Toasted bread goes very nicely with this soup. 

So, the next time it's raining or you just need a cheesy fix without eating the cheese, this soup will do just the trick.


Enjoy!
With much love,
K

Apple Blueberry Gluten Free Pancakes

The weekend is here and it's time for brunch! It just so happens to be one of my favorite meals. To me, brunch means that I got to sleep in and have a very slow start to the day. We've had these pancakes almost every Sunday the past couple of weeks, that is, when we aren't going out to brunch, which happens more than I'd like to admit...But I must say, I feel satisfied but not uncomfortably full when I eat these pancakes.  A few of these guys will keep you full most of the day.  I can barely make my way through three of them  because they are so satisfying.  They are very easy to make, contain no eggs or dairy, and what's great is that they contain no wheat gluten!

Even though I do not have a gluten allergy or a sensitivity (as far as I can tell) it is my goal to create many gluten free recipes because there are so many people that have a gluten intolerance. So, what is gluten? It is a protein that can be found in certain grains such as wheat, barley and rye among other carbohydrates. Symptoms of having a gluten allergy can range from simple digestion problems to severe reactions such as depression or Crohn's disease. Celiac disease (a whole other ball game compared to a gluten intolerance) is an auto-immune disorder where the body reacts in a such a severe way (symptoms can very and can be very hard to trace) even just physical contact with gluten can set off a havoc of chain reactions lasting months. Most people do not know that they have an allergy because gluten is such a huge part of the western diet. Some people eat gluten-containing foods several times a day and the symptoms can last a few hours, days or weeks and it's hard to trace the symptoms to the cause. Gluten allergies affect 15% of Americans and the numbers are growing. To see more gluten allergy symptoms visit this link.

So, if you simply do not feel right, foggy in the head, tummy issues, malnutrition or low iron levels, then, with the supervision of your doctor, perhaps you should try an elimination diet. This is where you cut out a certain item from your diet for a few weeks, get it completely out of your system then slowly add it back in.  Record how you feel after eating, if you have any effects, and you should have an idea of what your body can handle and what it can't. You can do elimination diets with gluten, dairy, eggs, or soy and other common foods that people react to. If you do decide to do this you will need to read food labels very carefully! If you are concerned that you might be sensitive to gluten, and to be a little more accurate, your doctor can administer an allergy test.

Oatmeal Flour                                                                                     Almond Flour

How is this recipe gluten free?  Instead of using wheat flour I used certified gluten free oatmeal, make sure to check the label. You can usually find certified gluten free oatmeal in the gluten free section of your local grocery store.  I also used almonds.  Using a food processor I blended each separately until they looked like the above pictures. I left a little texture to both of the flours to give some heft to the pancakes.  Make sure not to over process the almonds.  If you go beyond this point in the picture above, the almonds start to release their oils and a nut butter will be formed.  Almond butter is quite delicious but not exactly what we are looking for here.  So, blend the almonds to a sandy texture, then stop.

Apple Blueberry Gluten Free Pancakes

Makes 2 servings 

Ingredients:

Dry

1 cup of Oatmeal (certified gluten free if you want)

2/3 cup of Raw Almonds

1 tsp Baking soda

Pinch of Sea salt

Wet

1 cup of nut milk (I used almond milk)

1 Medium Apple (I used a Granny Smith because it's tart)

1 tbsp Maple Syrup 

1-2 tsp grated Ginger root

1 tsp Vanilla 

2/3 cup of blueberries

1. Using a food processor pulse the oatmeal into flour like consistency (with a little texture if you want body in your pancakes). Then empty into a separate bowl.

2. Pulse the almonds next, until sand like texture.  Make sure not to make almond butter!  

3. Then add the oatmeal flour back into the food processor, add baking soda and pinch of sea salt and pulse a few times to combine.  Set aside.

4. Using a grater (or food processor) grate the apple and the ginger root. 

5. In a large bowl, combine the grated apple, ginger root, nut milk, maple syrup and vanilla.  Stir together until combined.

6. Slowly add the dry ingredients into the wet ingredients and stir until just combined.  Do not over stir!  Stirring too much can make the pancakes tough and not fluffy. Gently fold in the blueberries, then put the spoon down! Psh, over mixers!

7. Let the mixture rest for about 30 minutes.  During this time you could brew some tea, make some fresh orange juice or a green smoothie.  :)

8. Heat some coconut oil in a skillet and add 2-3 spoonfuls of mixture.  Spread it out a little if it doesn't really do it on it's own.  Then, when they are golden brown, flip to the other side.  (If they stick, add a little more coconut oil after each batch.)

Garnish with some chopped almonds, apples, or blueberries and of course, maple syrup!  Happy Easter!!
Love, 
K

Asian Fajita Lettuce Wraps

First and foremost...I'm pregnant.   April fools!!!!!  I couldn't help myself!!! ;)

My husband and I love all types of food but especially Chinese and Mexican food, who doesn't?!  But since takeout isn't exactly cheap (these are trying times people!) or the best thing for you, we try to make it at home. Let me just say, cooking at home is ALWAYS the best choice for so many reasons but mainly, you know exactly what is in your food, where it came from, and how it was prepared.  This dish is more Asian inspired than Latin but I guess you could call it a fusion of Asian and Latin foods.  A while back, I worked at P.F. Chang's serving tables. If you have ever been to P.F. Chang's I'm sure you've tried their Lettuce Wraps.  They are one of the most popular item on the menu and actually, not a bad choice if you're watching your calories. This is where I got my inspiration. Occasionally, I'll get a hankering for some good ole Chang's but eating there has lost it's appeal to me.  I'd rather make something similar at home.

Instead of lettuce, I used Savoy Cabbage leaves for the "tortillas", the latin and fajita part of the dish, although cabbage is used more often in Asian cuisine...but you get what I mean, right? These bowl shaped leaves worked perfectly! You could use other heads of lettuce or cabbage as well, perhaps purple or napa cabbage.  I just love the crinkles and wrinkles of the savoy cabbage!  On the other side, this dish can be eaten on it's own instead of being wrapped in cabbage leaves, but why not get the extra nutrition and crunch! It's more fun to eat it this way, promise.

One thing I love about cooking certain asian dishes is the killer combination of sweet, sour, salty and spicy, which is whisked together in the sauce! The dipping sauce is also my take of a P.F. Chang's classic, their "Potsticker Sauce". Mmmm, so good but sooo full of sugar. Now, I wouldn't give you something that wasn't delicious and nutritious too!  This dish is full of veggies, including a huge portobello mushroom, a poblano pepper, asparagus and cabbage.  It's packed with protein from the quinoa and tofu.  I know there is controversial information out there regarding soy, mainly processed soy products such as soy milk and tofu.  I'm not sure what to believe but remain cautious.  At the most, I eat tofu once a week and it's usually the Organic Baked Teriyaki Tofu from Trader Joe's (my own recipe soon to follow).  But seriously, I'm addicted to it's sweet and salty flavor and put it in salads and stir fries.  

This meal is light, fresh and nutritious. Cabbage is apart of the cruciferious family and if you remember from my Green Smoothie post, the cruciferious family helps protect the heart. Aren't they so thoughtful?  Asparagus has anti-inflammatory and anti-oxidant properties and can also support proper digestion. Peppers are great for speeding up the metabolism and are high in fiber.  Poblano peppers have a mild level of capsaicin (heat in peppers) so don't be afraid to try them!  Quinoa, pronounced Keen-wah, is an awesome source of protein. It is a complete protein, which means that it has all nine of the essential amino acids!  Of these amino acids, quinoa is equipped with lysine which is essential for tissue growth and repair.  It's a great source of protein for plant eaters and meat eaters alike! Quinoa is also a good source of fiber and it is also associated with helping migraines and high blood pressure due to magnesium, which relaxes blood vessels.  Portobello mushrooms are super sized versions of crimini mushrooms.  These mushrooms have more healthy benefits than you might think.  They offer immune system support, anti-inflammatory, antioxidant, anti-cancer, and cardiovascular benefits.  Just make sure not to over cook them because you will lose all of these amazing healthy properties.  No more then 7 minutes in the pan, ok?

Asian Fajita Lettuce Wraps

Makes 4-6 servings

Ingredients:

1 1/2 cup of Asparagus cut on the diagonal 
1 cup of Quinoa (soaked for 8 hours, if possible)

1 large Portobello cap (or crimini mushrooms) cut 1/4-1/8" thick

1 medium to large Poblano Pepper julienned

1 medium red onion julienned

Handful Cilantro finely chopped

1-2 Green Onions cut on the diagonal 

1 clove of garlic minced
2 tbsp Olive Oil
1 1/2 cup of water

Garnish:
Chopped cilantro
Lime wedges
Dipping sauce

1. If you have the time soak the quinoa for 8 hours. If not, rinse, place in pot with 1 1/2 cup of water.  Bring water to a bowl, reduce to a simmer, then cover and let cook for 10-12 minutes.  The quinoa should be al dente, meaning they should have texture, a slight crunch. Do not over cook.  Drain, if any water is left, then rinse with cool water to stop the cooking process.
2. Peal off individual leaves from the cabbage head, wash and place on a kitchen towel to dry.
3. Make the dipping sauce.  Recipe is below.
4. In a large saute pan or even better, a wok, heat olive oil on a medium-high heat. Saute the asparagus, red onions, portobello and poblano pepper slices for 3-5 minutes.  Add garlic and saute for another minute, make sure not to burn the garlic. 
5. Add the drained quinoa and stir to combine.  Next, take half of the dipping sauce and pour it into the mixture.  Stir for another minute until the sauce is heated then remove from heat.
6. Spoon stir fry mixture into cabbage cups, add garnishes, perhaps a little more sauce and enjoy!

The Dipping Sauce

Makes enough for filling and to have a dipping sauce.  This sauce is mild.

Ingredients:
1/3 cup of soy sauce (I used gluten free Tamari soy sauce)
1/3 cup Mirin (Sweet cooking rice wine)
1-2 tbsp of Rice Vinegar
1 tbsp of honey or brown rice syrup 
1 tsp of toasted sesame oil
1 tbsp crushed red chili flakes (or less if you are sensitive to heat)
1 clove of garlic minced (or microplaned)
1 1/2" piece of ginger root minced (or microplaned)
1 tbsp of sliced green onions
1 tbsp of minced cilantro

1. Whisk all ingredients together until combined.  Taste and adjust accordingly.



Enjoy!
With love,
K

Roasted Cashew Butter

I needed a dessert.  I had to have it!  This becomes a dangerous time for me because I love to cook and sometimes, I would do anything to quench the craving for something sweet. I will go out of my way, bust out the Kitchen Aid mixer and search the pantry for chocolate chips. Doing just that, I searched and searched for the ingredients to make cookies but no chocolate chips were to be found.  In my crazed state, I reached for my purse and my jacket ready to head out the door to some awful place to get my fix, probably a blizzard from Dairy Queen...

I took a deep breath, a step back, and put my purse and keys down then went back to the pantry.  You can do this, I told myself.  There on the shelf, sitting very pretty in their plastic bag were raw cashews.  I smiled and thought about how happy these boomeranged shaped vessels of loved made me feel.  They were comforting and that's exactly what I needed at this point.  I thought to myself, I'm going to make this easy.  Puree these little puppies up into cashew butter!  I love, love, love nut butters but have never made cashew butter before.  It's so decadent and rich! And, let me tell you, it's way too easy!!!  

Cashews have a delicate flavor and when they are roasted the flavor turns slightly buttery.  And the aroma...sigh, is so delightful!!  I used to think that they were just a fancy nut that didn't have many qualities, but as it turns out, they weren't just a pretty face. Cashews have a lower fat content then you might think when compared to other nuts and the fats they do have are 75% unsaturated fatty acids.  Also, of this unsaturated fatty acids, most of it contains oleic acid, the same heart healthy monounsaturated fat that can also be found in olive oil.  Cashews are good for your heart and they can also reduce high triglyceride levels in the blood stream. They are also a good source or magnesium which is vital for healthy bones.  Magnesium is also great for reducing muscle spasms, migraines, cramps, lowering blood pressure, and even asthma.   

Interesting note:  If you eat cashews or any nuts raw, make sure to soak them in water for 4-12 hours.  The reason is, nuts and seeds have enzyme inhibitors.  What's that, you ask?  Well, Mother Nature is smart.  Nuts and seeds have been equipped with these inhibitors until the right conditions come about for them to sprout and start to grow.  Bad thing about these inhibitors is that they can cause digestion problems when eaten, even preventing our own enzymes from breaking down the food in our digestive tracts.  That means we cannot absorb the nutrients and vitamins of that food.  Also, the nutrition value of soaked nuts are even greater than the unsoaked variety! So make sure that you soak those nuts! 

Another way to release the enzyme inhibitors is by roasting them.  And that's what I did here.  It's very easy to make nut butter and you don't have to worry about added preservatives, oils, high fructose corn syrup or anything else nasty. I have a craving, let's get to it!!

Roasted Cashew Butter

Makes about 1 cup

Ingredients:

2 cups of raw cashews - make sure they are not roasted and salted

1 tbsp of raw honey (optional) 

1 tbsp of coconut oil (optional)

Pinch of sea salt (optional)

1. Preheat oven to 300 F.  Place raw cashews on a baking sheet and bake for 20-25 minutes. They should be golden in color and have a wonderful fragrance.

2. Let the nuts cool before adding them to a food processor.  Blend on high for a few minutes until the cashews look sandy.  Scrape the sides of the container down and continue to blend.  After a few minutes the cashews will start to release their oils and create a smooth butter.  I added the coconut oil to make it a smoother consistency.  Taste, if you like you could also add 1 tablespoon of agave nectar for added sweetness and or a pinch of sea salt.

3. Place contents into an air tight container and store in the refrigerator for up to a month, but I doubt it will last the week.

Tips: Use this nut butter in place of peanut butter in your favorite recipes.  Also if you want a chunkier butter you could add chopped cashews to the smooth butter after you're done blending.  You could also make this using raw soaked nuts to make a butter but that will have to be another post.

With love,
K

My Morning Green Smoothie

In honor of St. Patrick's Day, I give you my first recipe! Instead of drinking green beer, you could be drinking green smoothies. This is only my second post but it might be the most important, if not the most healthy recipe that I will ever share with you.  This is my morning smoothie, a part of my green ritual. When I start my day with this pure goodness, I feel awesome and nourished throughout the day. Green beers got nothin' on me!! This is a long post but I promise there will be a lot of great information and hopefully it will convince you to blend it up in the A.M. 

At my last job in Chicago, I worked in a cubical and people often saw my green smoothie.  The usual response was, "Ew, gross! What on earth is that?!"  WARNING: This smoothie scares people.  Yes, that's right, it scares people, either when they see me drinking it or hear me talking about it.  Occasionally, I could persuade a brave soul to try a sample (I usually drank from a different cup than the container I brought it in just for this reason). And usually, these brave souls were amazed that such a green drink could taste so good and so fruity.  But the truth is, there isn't that much fruit in it at all!  In fact, it has nearly 4-5 times the amount of vegetables as it does fruit and there is a reason for that.  

So what's in it??  I change it up on occasion but here's the gist.  I stick with a 3:1 ratio of vegetables to fruit. Why? Because, fruit has sugar and too much can raise your blood sugar.  For most people, it's easier to eat fruit than greens.  Well, those people who ACTUALLY eat fruits and vegetables.  The truth is, and I'm sure you know this, but the majority of people in the U.S. do not get enough fruits and vegetables in their diets, if any at all! And no, the lettuce on a McDonalds burger does not count as a vegetable, nor do the french fries!  Fresh, raw, organic fruits and vegetables is what we really need, and the more the better!  This smoothie makes it very easy to get a lot of dark leafy greens in your system everyday.  If you were to drink this entire smoothie, you get all of the recommended daily servings of both fruits and vegetables.  

Sorry, I digress, as I often do.  So what's in it, you ask?  The smoothie I made for you today has cucumber, spinach, curly kale, lacinato kale (A.K.A dinosaur kale), collard greens, rainbow chard, one small minneola tangerine, a handful of local organic strawberries and juice from two lemons.  Additionally, there is coconut water and aloe vera juice as well as purified water and ice cubes.  I also like to put a couple tablespoons of flax seeds and hemp seeds.  For added sweetness I like to use stevia but you could also use agave nectar or raw honey.  But you don't have to use the same ingredients as I do.  Stick with the 3:1 ratio of veggies to fruit and you'll be fine, great even!   

That being said, I want to explain why I use what I use.  Cucumbers are always in my smoothies because they provide a lot of juice, have a mild sweet flavor, contain vitamins K and C and also have alkalizing properties.  I always have spinach on hand so I add a good handful.  It is a great source of vitamin C, a powerful antioxidant which helps prevent disease and cancer, also contains fiber and as well as being an excellent source of beta-carotene which protects you from damaging free radicals (I know they sound cool but they really suck).  The small minneola tangerine gives this smoothie a wonderful sweet and tangy flavor.  The few I picked up from the store were particularly juicy, even though they were small.  Minneola tangerines contain folate and vitamin C.  I love their shape and their deep orange color, it's hard for me to resist them.  They're also a yummy snack just on their own.

These are all delightful things to have in your smoothies but the real awesomeness can be found in these ingredients below.  Again, you do not have to add all three (kale, chard and collard greens) into your smoothie but I do recommend adding at least one, and it should probably be kale.

Kale - Oh kale...where do I begin?!  To me, kale is a superfood.  It is a part of the cruciferous family and this family rocks.  Kale is an excellent source of manganese, iron, copper, calcium, protein, dietary fiber, and vitamins C, B1, B2, B6 and vitamin E.  The benefits of eating kale are staggering!  This dark leafy green power house has been linked to fighting cancer (such as breast and colon) due to the abundance of antioxidant nutrients. Fight those free radical jerks! It can help prevent heart disease.  Kale is so rich in vitamin K, an anti-inflammatory nutrient, that when eaten on a regular basis (perhaps every morning in a smoothie) could significantly lower the risk for chronic inflammation which is associated with many health problems.  Kale fights cancer, reduces inflammation, prevents disease, is great for the cardiovascular system, helps detoxify the body, has fiber, vitamins, protein...need I go on??  Eat kale daily, raw organic kale.  Cut it up and put it in salads, add 3-4 leaves of kale in your smoothies. Do it already!  It makes me laugh to think how kale was only used as a garnish.  Remember?  On the side of the plate that no one touched?  If only we knew!

Collard Greens - Also apart of the rockin' cruciferous family known for having heart healthy benefits in its chlorophyll blood.  Collard greens stands out among the rest of its cruciferous family with it's ability to lower cholesterol.  This DLG (dark leafy green) is also an excellent source of vitamin K, A and is a great sources of many other vitamins and minerals including fiber and protein.  Collard greens also helps prevent cancer by supporting our detox and anti-inflammatory systems.  Inflammation...bad.  Anti-inflammatory...good!  

Rainbow Chard - Yes, chard is also another excellent source of vitamins K and A (I think we have a trend going on here) and is a great source of many other vitamins and minerals and also contains protein (in fact, many vegetables have protein).  But its ability to help regulate blood sugar is what makes it stand out.  Chard contains a flavonoid called syringic acid, which is located in its lovely colored veins. In studies, this flavonoid inhibits certain enzymes that cause the breakdown of carbs into sugars.  When these enzymes are inhibited by syringic acid, fewer carbs are broken down into simple sugars, therefore keeping the blood sugar in balance. That, my friend, is a good thing.  Keeping your blood sugar in balance is important to avoid pre-diabetes, diabetes, insulin resistance, and overweight issues.  Eat chard!  Put it in your smoothies.  The rainbow variety makes it even more exciting!  Just look how pretty it is!

Strawberries - These are one of my favorite fruits and it only takes a handful to make this smoothie taste more like fruit then vegetables.  Strawberries need to be organic, they are one of the most sprayed produce and usually top the Dirty Dozen list.  If you can't find them fresh and organic then try looking for frozen organic strawberries.  Strawberries aren't just cute, they are anti-aging fighters that have vitamins C, B2, B5 and K. They are rich in manganese, fiber as well as iodine.  Did I mention potassium and folate?  I didn't think so. Strawberries are awesome!  

Coconut Water - I just started adding coconut water into my smoothies when I found out how amazing it is.  In one cup it has 495mg of potassium, that's more than one whole banana.  Coconut water is super hydrating and also contains magnesium, sodium, calcium, phosphorus, and essential electrolytes.  I add about 1 cup to each smoothie.

Aloe Vera Juice - Aloe Vera juice helps support a healthy immune system, healthy digestion throughout the entire digestive tract and helps keep you regular!  Yay!  It's great for muscle, joint, and tissue function as well as maintaining healthy oral hygiene.  I use aloe vera juice instead of using the gel inside a leaf of aloe vera because it's just easier.  However, if for some reason you have access to organic aloe vera leaves then I'd say go for it! You will get even more benefits from the gel of the leaf than you would from store bought juice.  Either way, since I've started adding aloe vera juice it has reduced the rumbling in my tummy...if you know what I mean.  ;)

Hemp Seeds - Thanks to my sister Kara (Happy Birthday!), I started adding hemp seeds to my diet.  Hemp is a great source of protein!  Just 3 tablespoons will give you 11 grams of protein and contains all 10 of the essential amino acids!   Hemp foods also have omega-6 and omega-3 fatty acids, digestible proteins, vitamins and nutrients, minerals and fiber.They have a yummy nutty flavor and can be added to many dishes.

Flax Seeds - Omega - 3 fatty acid.  They have anti-inflammatory benefits, protect bone health, protect against heart disease, cancer and diabetes, and help prevent and control high blood pressure and also contains fiber. There are many other great benefits associated with flax seeds.  You can add these seeds to smoothies, salads, pasta, breads, nut butters, just about anything really.  They also have a delicious nutty flavor.

So here you go!

My Morning Green Smoothie
Makes about 6 cups
15-20 minutes

I am lucky enough to have a Vitamix blender, but if you don't, it will be fine.  Just be aware that your blender might not be able to blend everything as smooth, but it will still taste good!  (You can get a Vitamix blender at Costco in store for around $379.)   

1 cucumber (peeled if not organic)
1 piece of citrus (I used minneola tangerine but an orange works well too)
Handful of strawberries 
Handful of spinach   
3-4 leaves of kale (curly or dino or both!)
3-4 leaves of chard
3-4 leaves of collard greens
1-2 lemons (juice only)
2 tbsp flax seeds
2-3 tbsp hemp seeds
1 cup coconut water
1 cup aloe vera juice
Purified water (as needed)
1-2 tsp of Green Stevia Powder or Stevia leaves even! (or more if you want it sweeter)
Ice cubes 

This is my routine.  You could do this in any order, really.  
1. Peel and cut the cucumber into 1 inch chunks, add to blender.  
2. Quarter the tangerine, peel and add the flesh into the blender.  
3. Rinse the strawberries, take off the leaves on top, you can just tear them off, no need to cut, then add to blender.  
4. Add spinach, one cup of coconut water, flax seeds, hemp seeds, stevia and juice from lemons.  
5. Then blend the contents of the blender, it will be easier to fit the rest of the ingredients if you blend halfway through.  
6. Then I wash the kale, chard and collard greens and tear the leaves from the stems.  You really don't want to add the stems as they are quite bitter.  Add to blender, use a spoon or the paddle that came with your blender to push the leaves into the blended mixture.  Be careful not to push down to quickly, sometimes it can be messy.  
7. Then blend it up!  I like it to be very smooth occasionally adding purified water to thin it out.  
8. I usually add the ice after everything has been incorporated.  Blend on high until smooth.
9. When all is done, and if there's room, I add the aloe vera juice at the very end.  I noticed that if I add the juice before the end, the smoothie tends to be very foamy and hard to drink.  Adding it at the end prevents that from happening.

Then voilà!!  Drink away, my friends!!  This usually makes enough to have 3 cups in the morning and a snack in the afternoon.  Sometimes I'll share with my husband.  ;)  

Some tips:  If you pre-wash your veggies before hand and place the clean dry ingredients of your smoothies into bags for each day.  Also you might want to shop twice a week for fresh produce.  The fresher and more local ingredients you can get, the more nutrients and enzymes they will have.  Farmers markets!! 

Also you might want to get up 20 minutes earlier so you will have time to blend.  Aren't you worth the extra 20 minutes?!  

To wrap things up, if you decide to partake in the festivities of St. Patrick's Day, eh hmm...getting trashed on green beer (yes I'm talking to all you party people in Chicago!) I'd like to suggest replenishing with this drink the following day accompanied with lots of water and B complex vitamin.  

Cheers!  
K

What's all this Green Ritual stuff about?

Hello and Welcome to The Green Ritual!

I’m coming to you live from Southern California where the sun always shines (usually) and palm trees line the streets...well, some of the streets.  My husband and I moved here from Chicago, about six months ago, where we lived the city life and loved every minute of it.  Now we live just a few miles from the Pacific Ocean in a magical place that boasts the highest number of 72°F days than anywhere else in the world!  Can you say paradise??  (I'm sorry!  I couldn't help myself!)  Life is so different here on the west coast and there are some great advantages.  Such as the fresh local organic produce.  I can find a farmers market that is relatively  close to where I live nearly every day of the week!  Another great advantage is the consistent warm weather (I promise that will be the last time I mention the awesome weather...this post...)  And, of course, seeing the ocean and mountains everyday!  A friend once asked me "if you had to chose where to live, would it be near the ocean or near the mountains?"  Luckily, where we are, we do not have to choose.  

But I didn't just start this blog to brag about where I live. I started The Green Ritual to share my passion for a healthy lifestyle, something that comes fairly easy to the people who live in paradise.  ;)  But seriously, there is a lot of information regarding health and nutrition out there, but sadly this information can be controversial, sometimes misleading and most of the time straight up confusing!  I want to show you simple tips and techniques that will help you to feel more balanced and most importantly, to feel connected with your role as you journey to find what works best for you.  I am a Holistic Nutrition Counselor studying how living a whole foods, green lifestyle plays the biggest part in my health and happiness as well as others.  My goal is to help people make healthy, sustainable decisions for their lives by adopting a whole foods, mostly plant based-diet.  In this blog I will share healthy delicious recipes (husband approved), my passion for REAL food and what it can offer, and many other aspects of my daily ritual.  


So here are the 5 W's.


Who:  My name is Kristen Shumaker (a.k.a. K) and I am a Holistic Nutrition Counselor.
What: The Green Ritual (we are getting to that part, read below.)
When:  Right now!  And every week I hope to post something new and informative and hopefully exciting! 
Where:  We already discussed this part.
Why:  Because this is my passion!  I gave myself my twenties to figure out what I wanted to do with my life.  Some people know when they are kids, some people never really know.  I am fortunate to have figured it out and it's all coming together!  I don't need to get into the obesity epidemic that is going on in our nation to explain why either.  We all know there needs to be a change.

To help you understand a little more about the name of my blog (and my counseling practice) I wanted to share what a ritual means to me.  A ritual is something that is done repeatedly, it has been established as part of your life and allows you to feel a connection with something.  My ritual has done many things for me, it has grounded me, it has connected me to nature, with the air I breath, and has allowed me to see how precious life is.  This connection allows your body to heal itself using the awesome force of nature, it allows your mind to be at peace and allows your heart to feel strong, loved and connected with others. 

I encourage you all to find your own ritual, one that makes you feel whole, inspired, and motivated to do what’s right for you and your health.  My ritual just happens to be a green one.  


But we'll get into that later.

With love,

K