Smoothie || Beets, Banana, and Sweet Potato

Sometimes, when I make my smoothies, it is an effort to finish some leftovers or me just working with what I have.  Thus, this morning was born this "medley" smoothie.  The ingredients were eye-balled, so this breakdown is just an estimate.

Ingredients:
1/2 cup beets (previously roasted)
1 large banana
1/2 cup sweet potato (previously boiled)
1/4 cup natural peanut butter
1 1/2 cup water

Instructions:
Blend all together and voila!

Smoothie || Easy Banana Pear Smoothie

It is time for another smoothie recipe, and this one is super easy.

Ingredients:
1 medium banana
1 small pear
1.5 cups of water (or more/less for your desired consistency)

Instructions:
Blend all the ingredients together in a blender and enjoy!

Factoids:
Banana is a good source of potassium, vitamin B-6, and vitamin C.
Pear is a good source of dietary fiber.

Healthy Recipes || My Peach Smoothie

Over the past couple of months, I have upped my homemade smoothie intake from every other morning to every morning.  There is just something that feels so good and refreshing about drinking a healthy, fruit/veggie smoothie first thing in the AM.  It has been a while since I posted a recipe, so here I go:

Ingredients:
1 organic peach
1 banana
4-5 frozen organic strawberries
1/2 tsp honey (add a bit more depending on your desired sweetness)
1-1 1/2 cup organic soy milk (depending on your desired consistency)
2 tbsp natural peanut butter

Instructions: 
Toss all the ingredients into a blender, and blend thoroughly.  Pour out into a cup and enjoy!

WANT MORE VITAMIN A?
A cup of apricots can offer you a vitamin A content of 60% the daily value, while a cup of peaches only offers 10%. So, switch out the peaches for apricots.  (I exchange every one peach for two apricots.)  Apricots also contain more vitamin C, potassium, and dietary fiber.

For more smoothie recipes, check out the "Smoothies" label.

Healthy Recipes || Adding Asparagus to Smoothies!

Recently, I've been experimenting with adding asparagus to my smoothies.  Why? Well asparagus is loaded with more nutrients than I've seen in most other vegetables.  One cup of raw asparagus contains:

20% DV Vitamin A
13% DV Vitamin C
16% DV Iron
70% DV Vitamin K
17% DV Folate
11% Dietary Fiber
13% Thiamin
11% Riboflavin
11% Manganese

{Source}

The recipes that I did find online either added sweeteners (e.g., tablespoons of honey, vanilla) or just did not taste that great.  So after a couple of trials and errors of my own, I came up with this delicious recipe that, not only disguises the unpleasant taste of raw asparagus, but also adds a bunch of other nutrients.

Ingredients:
1 banana
1/2 cup blackberries
2 cups almond milk
2-3 asparagus stalks (bump it up to 4-5 if you are brave enough)
1 tbsp natural peanut butter

Note: my fruits and vegetables are usually frozen after purchasing, but you can use fresh ones if you want and just toss in some ice for more of a smoothie texture.

Directions:
Just blend all the ingredients together and enjoy!

Healthy Recipes || Sweet Potato Smoothie

As some of you probably already know, I am a big smoothie drinker.  Well, in a recent effort to be more creative with sweet potatoes, I created a super simple smoothie recipe:

Ingredients:
1 cup banana
1 cup sweet potato (cooked)
2 cups almond milk (or more for desired consistency)
4 ice cubes
1 scoop protein powder (optional)

Just blend the ingredients together and you're done!

Healthy Eating || Ways to Add Protein to Your Smoothie

Protein powder.  I recommend going for a flavorless one or vanilla.  Either of these go pretty well in most smoothies.  Chocolate, strawberry, or other highly distinct flavors will limit the amount of tasty smoothies you can make.

Natural peanut butter.  This is probably my most favorite way to add protein to a smoothie because it is natural and adds a nice (but not overwhelming) flavor.  Go for the natural peanut butter because processed ones tend to have added sugar and hydrogenated fats.

Soy milk.  Soy milk used to be a pretty popular replacement for cow milk but has gotten a slightly bad reputation over the years largely because of its association with genetically modified soy beans (GMO).  However, if you can find non-GMO soy milk, you should be fine.

MORE READS
SOY: THE GOOD, THE BAD, AND THE BEST
THE TRUTH ABOUT SOY

Healthy Recipes || Two Different But Delicious Blueberry Smoothies

What is so great about blueberries? Well, they have a high content of antioxidants, which are known to stabilize free radicals and reduce oxidative stress.  Free radicals have been associated with certain diseases.

BLUEBERRY SMOOTHIE #1 (Recipe Source)

This smoothie is a rich source of potassium (banana), antioxidants (blueberries, strawberries, and mango), protein (almond milk), and calcium (almond milk).

Ingredients:
1/2 medium banana, peeled and cut into chunks
1/4 cup frozen blueberries
1/4 cup frozen strawberries
1/4 cup chopped fresh mango
2 cups chilled unsweetened vanilla-flavored almond milk

Directions:
In a blender, add the banana chunks, blueberries, strawberries, and mango. Blend until combined, about 30 seconds. Serve in chilled glasses with straws.


BLUEBERRY SMOOTHIE #2 (Recipe Source) 

This smoothie is a rich source of antioxidants (blueberries), protein (yogurt), and calcium (yogurt).

Ingredients:
1 cup blueberries
1 cup plain yogurt or 1 cup vanilla yogurt
1 1/2 tablespoons honey (or agave nectar)
3/4 cup ice cube

Directions:
Combine all ingredients in a blender. Blend at high speed until smooth. Serve! 

MORE READS
WHAT ARE ANTIOXIDANTS

Healthy Recipes || Banana-less Green Smoothies

I have nothing against bananas (and actually enjoy their health benefits), but have you noticed how they are a critical ingredient in most "green smoothie" recipes?  I presume this inclusion is because blending bananas into such smoothies is a quick and easy way to sweeten or mask the taste of ... well, the green vegetables.  However, if for whatever reason, you do not want to add bananas to your green smoothies, there are banana-less recipes out there.  Here are a few:

{Image Source}

RECIPE #1 - Source
Ingredients:
1 cup seedless green grapes
1 cup packed baby spinach
1/2 cup ice
1/4 cup coconut milk

RECIPE #2 - Source
Ingredients:
 2 cups cantaloupe
1/4 avocado
1 tbsp mint leaves
1 tbsp basil leaves
splash of water
4-5 ice cubes

RECIPE #3 - Source
Ingredients:
1 medium cucumber
1/2 Bosc pear
3-4 ice cubes

RECIPE #4 - Source
Ingredients:
2 kiwis
1/2 cup chocolate almond milk
1/4 cup water
1 cup curly green kale
1 cup ice

For more recipes (with or without bananas), check out www.greenlemonade.com.

Healthy Recipes || My Very Berry Smoothie

In my determination to create a berry-laden (and antioxidant-filled) smoothie, I came up with the following delicious recipe:

Organic strawberries, blueberries, blackberries (optional),
cranberry juice (or cranberries), water, and ice. 

ABOUT STRAWBERRIES: Strawberries are loaded with Vitamin C and manganese. Vitamin C is an antioxidant that is beneficial for the skin, hair, and immune system. It is said to improve scalp circulation. Manganese is said to be a factor in hair growth.

ABOUT CRANBERRIES: Studies have suggested that cranberries 1) provide maximum effect on suppressing the growth of various human cancer cells, 2) may decrease the risk of atherosclerosis (hardening of the arteries), 3) have the most antioxidant activity, 4) help keep certain bacteria (like E. coli) from attaching to the urinary tract wall, and 5) decrease symptomatic urinary tract infections in women.

ABOUT BLUEBERRIES & BLACKBERRIES: Antioxidants galore.

Ingredients
1/2 cup of organic strawberries
1/2 cup of organic blueberries
a few organic blackberries (optional)
1-1 1/2 cup of distilled water (depending on desired consistency)
1 cup of 100% pure cranberry juice (with no added sugar)
4 ice cubes

Instructions
Blend and voila!

*Creates 1 large smoothie or 2 small smoothies.
*You can use less cranberry juice and more water or use actual cranberries in place of the juice.

HEALTH BENEFITS OF STRAWBERRIES
HEALTH BENEFITS OF CRANBERRIES

Healthy Recipes || My Mango Smoothie

I've been on a smoothie kick for some time given that it is an easy way to absorb multiple nutrients (especially via fruits and veggies) at once.  My staples are green smoothies and banana smoothies, but lately I've been wanting to experiment with other fruits -- like the mango.

Mangos are a good source of vitamin A, vitamin C, dietary fiber, and vitamin B6.

After playing around with various ingredients and having a few failed attempts, I've finally created a mango smoothie that I find tasty while being nutritious.  It contains mango (vitamins and fiber), peanut butter (protein), almond milk (calcium), ice, and a little honey (optional sweetener).  A banana can be thrown in for extra nutrients and/or in place of honey for added flavoring.

Ingredients
1 cup mango
1-1 1/4 cup vanilla-flavored almond milk (amount depends on your desired consistency)
2 tbsp natural peanut butter
4-5 ice cubes
1/2 tsp honey (optional, depending on your palate)
OR 1 banana (in place of the honey)

My smoothie regimen: one every morning, whether mango, banana, or green.

Smoothie suggestion: If you want to incorporate berries (antioxidants), I'd suggest blueberries and blackberries.  Stay away from raspberries because they tend to give the smoothie a sour taste (unless, of course, your palate does not mind).  Some strawberries can also do the same but not as intense.  If you do use raspberries or strawberries, I suggest sweetening their flavor a bit with the addition of a banana in your smoothie.

My green smoothie.  Contains kale, banana, almond milk, peanut butter, ice, and sometimes blueberries or blackberries.  (I no longer use soy milk.)

The Big List of Green Smoothies

A big thank you goes out to everyone who submitted their favorite green smoothie recipes. I think what you'll find is that there is a lot of overlap in what people find appealing in a blended salad, with some zingers thrown in there. There are many combinations and ingredients that I personally have never tried, and I look forward to shaking up my morning routine with this new inspiration.

For a printable version of this list, go here.

HGK's Pumpkin Pie Birthday Treat
1 frozen banana
2 big handfuls fresh spinach
3/4 cup pumpkin puree
2 smallish dates
1 cup nut milk of your choice
1 Tbsp ground flax seed
8 ice cubes
a few shakes of cinnamon
a few shakes of pumpkin pie spice

Tiffany�s

1 cup almond milk

2 cups fresh spinach

1/2 cup blueberries

1 frozen banana

1 T flax seed

Melissa�s

1/2 bag frozen spinach or big bunch frozen kale

1 cup unsweetened almond milk

1 tablespoon spirulina

1/4 cup blueberries

1 date

Petra�s

handful of kale, especially the stalks

4 stalks celery

1 cucumber

2 apples or one ruby red grapefruit

or sometimes both

Ginny�s

This is my go-to breakfast smoothie, which is either from Engine 2 or the Whole Foods support documents for Engine 2:

1 frozen banana (key to making many smoothies is having a supply of PEELED frozen bananas in your freezer)

2 tablespoons almond butter (can also use peanut butter)

4 large leaves or equivalent of smaller leaves of kale (I use dinosaur kale, my favorite); take the rib out

8 oz. or to taste of soy milk or other veggie milk

Sometimes I also throw in raspberries or strawberries. Yum!

Patt�s

1c water

 enough greens that when blended equals 2c (including water).

2c fruit. We like pineapple, banana, and whatever other fruit is around to go with whatever greens are available.  This makes a quart, great for one or two people for a day. Those are easy proportions to increase or decrease.

Alexandria�s

3 cups of spinach
5 frozen whole strawberries
1 small kiwi or half a large kiwi
1/2 of mango
handful of fresh mint
1/2 a frozen banana
1/2 cup of water
squeeze of half a lemon
**Usually when I have this particular smoothie I no longer eat any more fruit for the day and just concentrate on raw and cooked vegetables.

Green Almond Bliss

http://infinebalance.wordpress.com/2011/07/17/feeling-a-little-indulgent-lately/

3/4 cups kale leaves, washed, stems removed and lightly packed

1 frozen banana

3/4 � 1 cup almond milk

3-4 ice cubes

1 Tbsp almond butter or other nut butter

pinch / dash / shake of cinnamon, ginger and nutmeg

Green Dream Smoothie

http://www.eaturveggies.com/green-dream-smoothie/

2+ cups frozen, chopped greens such as collards, kale, or spinach

1/4 cup frozen, pineapple

1/2 frozen banana

1 golden apple

1 1/2 � 2 cups of water

1 Tbsp. of ground flax

1-2 medjool dates (de-seeded) � optional

Monika�s

spinach
banana
apple
pineapple
yoghurt (hopefully soy!)

Sharon�s

Tastes like a green banana milkshake!!

1/2 to 1 banana frozen

organic spinach

with or without swiss chard stuffing the blender full

1 cup of Silk light vanilla soy milk

Chris-anna�s

so bright, fresh and delicious! love it!!!!

spinach
kale or swiss chard
celery
parsley
1/2 apple (sweet, not tart)
almond milk

ice

Christie�s

Here's a good one I use for dinner sometimes because it does not contain fruit (except for the dates), but still tastes great:

spinach
kale
chard
carrot
half a stalk of celery
ice
vanilla almond milk
3-4 dates
dash of cinnamon
2 Tbs. hemp seeds
1 Tbs. flax
chunk of cucumber

Cindy�s Favorite Standard1/2 - 1 banana (frozen)
1/2 pink grapefruit
2 big leaves of kale, or a huge handful
1-2 cups of water
handful of ice cubes

Cindy�s #21/2 cup fresh pineapple with a little of the juice
handful of baby carrots
an apple or pear or portion thereof
handful of kale (2 leaves)
ice and water to blend

Ellani�s

Who needs sweetener when you have banana and fruit?!!!

banana
almond milk (pure, not sweetened) or soy milk
frozen spinach
frozen fruit (blueberries are great)
hemp protein powder
flax seeds

Alyssa�s (Everyday Maven)

8 oz non-dairy milk (usually unsweetened almond, soy, or hemp)
a dash green stevia powder
a dash vanilla extract
1 T flax oil
huge handful kale or spinach
4 to 5 frozen strawberries or blueberries
1/2 frozen or fresh banana
4 to 5 ice cubes

Elysa�s Keeps Me Happy from 9 am to 4 pm Smoothie

handful of ginger mint from my garden
handful of rose geranium leaves from my garden
2 carrots
1/2 lemon with skin
1/2 cup frozen black grapes
1/2 frozen banana
frozen mixed berries, about 1 cup
frozen mango, about 1 cup
1 Tbsp green tea powder (matcha) or 2 Tbsp green tea
1 Tbsp whole flax
1 scoop protein powder or a cup of cooked beans
1 tsp bee pollen
approx 1 cup water
frozen spinach to reach top of Blendtec regular container (about 1.5 cups?)

blend until thick smoothie texture (2 rounds of "whole juice" in Blendtec)

Michelle�s Husband's Favorite

1/2 cantaloupe- We often freeze cantaloupe in chunks when it is at a good price, and use if for smoothies whenever we want them.

1/2 banana

Greens. I usually use kale and baby spinach. I usually use about 2 ounces greens in my husband's smoothie and 3-5 ounces greens in my smoothie.

Add ice and water to create consistency you like.

Jen�s

�I started getting concerned about the amount of non-organic collards that I was eating. I recently started buying fresh bunches of organic collards & pureeing them in the vitamixer then freezing small portions for use.  1 bunch of collards is just under 1 lb, plus 1 cup water purees into 6 round 1/2 cup ziploc containers.�

1 banana

1 scoop protein powder

2 TBSP flax or chia seeds

2-4 TBSP Steel Cut Oats

2-3 cups fresh organic baby spinach or frozen collard greens

1 packet stevia

Jen�s More a Juice Than a Smoothie

watermelon

lettuce

peeled cucumber

Sandy�s Go-to Smoothie

banana

grapefruit

mixed berries or just strawberries

LOTS and LOTS of greens usually spinach or kale or a combination of both

1 tbsp ground flax seed

Jen�s Green Power Smoothie

http://virtuallyveganmama.com/2011/09/green-power-smoothie.html

Yield: 2 servings

2 cups baby spinach, washed

1/2 cup cucumber, peeled and chopped

1 banana

1/2 cup unsweetened non-dairy vanilla milk of choice

1/2 cup fresh squeezed orange juice

1 cup 100% pure coconut water

2 tbsp flax, hemp or chia seeds

Don�s

4 cups frozen kale

1 frozen banana

1 cup ice

a few almonds

a teaspoon of ground chia seeds

enough cold water to blend kale, banana, ice, nuts and chia seeds

Deseree Likes to Keep it Simple Smoothie
Banana
Huge handful of spinach
Almond Milk

Jessica�s

1 banana
1 C almond milk
1 T ground flax seed
large handful spinach or kale
and then the variables - depends what's in the kitchen!Just one additional fruit -
maybe a peach
maybe some frozen mango chunks
maybe fresh or frozen berries

This One is Delicious- Just Ask My 3-year-old!1 cup spinach
1 cup kale
1 cup seedless green grapes
1 Bartlett pear
1 orange
1 banana
1 tsp. chia seeds
1/2 cup water
2 cups ice

Motivated Mama�s

Kale
Spinach
Wheat germ
Flax seeds
Banana
Pear
Pineapple tidbits
Frozen mango chunks
Splash of calcium and vit-D fortified O.J.

Blitz�s

1 orange (skin & pith removed)
1/2 lemon (skin pith removed)
Handful spinach/kale/other leafy
Sprig parsley &/ mint
Handful frozen mixed berries
1 tbsp ground seeds (linseed, sunflower, almond, pumpkin)
Ice cubes 4-6
Optional: 1 or 2 pieces of crystallized or naked ginger, or a shake of dried ginger or fave spice.

Healthy Girl�s Standard

Handful of fresh spinach

Handful of kale

1 small cucumber, ends removed, cut into chunks

1 orange, thick skin cut off just until white pith appears, cut into large chunks

1 small apple

1 large handful red grapes, with or without seeds

7-10 ice cubes

Water or almond milk to achieve desired consistency

Optional: Handful of fresh parsley

Healthy Girl�s Superfantastic Grasshopper Smoothie

1 1/2 small or 1 large banana, frozen, cut into large chunks

1 1/2 cups unsweetened almond milk

2 large dates, pitted

about 7 ice cubes

3/4 cup frozen spinach

1 Tbsp flax meal (aka ground flax seed)

a drip of peppermint extract-be careful, you can always add more once you taste it!

Dr. Fuhrman's Waldorf Blended Salad

serves 1
1/2 cup pomegranate juice
1 apple, peeled and cored (I left the skin on)
1/4 cup walnuts
3 cups compacted collard greens and/or kale
1 cup compacted lettuce
1/4 cup water or ice cubes (I used a lot of ice cubes)

HGK's Chai Green Smoothie

serves 1

1 1/4 cups unsweetened almond milk

1 Tbsp ground flaxseed

1 small frozen banana, broken into chunks

1 large pitted date

big handful rough chopped celery

big handful fresh parsley

giant handful fresh spinach leaves

1 tsp chai spice blend (below)

7 ice cubes

Chai Spice Mix (yields about 1/3 cup spice mix)

2 tbsp. ground ginger
1 tbsp. ground cinnamon
2 tsp. ground cloves
2 1/2 tbsp. ground cardamom
2 tsp. nutmeg
2 tsp. allspice
1/2 tsp. white pepper (I used black pepper because that's what I had)

HGK's Super Green Smoothie

serves 1 hungry person

1 small cucumber, cut into chunks

1 fresh pear, cut off it's core OR large handful of seedless grapes

1 small frozen banana, broken into chunks

2 large stalks celery, cut into large chunks

1 large date, pit removed

1 handful fresh spinach

1 handful fresh or frozen kale

5 ice cubes

water--not too much

HGK's Very Verdant Smoothie

serves one
1 small apple, cut into large chunks
1 small frozen banana, broken into chunks
1/4-1/3 ripe avocado
1 very large handful fresh spinach
1 handful alfalfa sprouts
1/2 cup water
6 ice cubes

HGK's Rejuvenation Green Smoothie

1 small apple, removed from core

1 medium frozen banana, broken into chunks

1 cup frozen spinach

1/4 avocado

1 cup unsweetened almond milk

8 ice cubes

Hayley�s Power Smoothie

1.5 cups rice milk (that's all I had at the time but of course almond milk will work too)

1 banana

1 cup frozen blueberries

1 cup frozen strawberries

generous handful of kale

1Tbs. chia seeds

Laura's (of Laura Finds Balance)
It's good with either the berries, berry protein powder, or both.
large handful spinach or kale
1 frozen banana (frozen when very very ripe)
1/3 cup frozen berries (blueberries, blackberries, raspberries, and/or cherries)
4-5 raw Brazil nuts (I'm using these for selenium!)
sometimes: half scoop of Vega berry protein powder
water

I know I'm inspired to whip up a blended salad this morning, as soon as my kids wake up.

Thanks again for taking the time to submit and have a great weekend!

Help! Let's Create The Big List of Green Smoothies (aka Blended Salads)

I don't know what the weather is like in your neck of the woods, but it's icky right now in Cleveland. Rainy and cold. I need to do something interesting to lift my spirits.

Remember a few weeks ago when we created The Big List of No-oil Salad Dressings? That was the single most spirited thing that we have done here as a community on HGK. And it's been suggested to me that we create other plant-based nutrition resources, like a Big List of Green Smoothies.

So, here goes!

Green smoothies are somewhat controversial in the plant-based nutrition world. Some docs think they rock, and others think it's best to eat your food in solid form (ie chew it). Some argue that too much fruit is unhealthy and others disagree. Some say it's too easy to overconsume calories when they are in liquid form (I think I have to agree with that one).

Does blending your food destroy the nutrients before you get a chance to digest them?

Look, it might be better to eat a Hugh Jass Salad for breakfast everyday, but let's get real. Who wants to eat salad for breakfast? And who has the time?

The following are excerpts from a blog article that I thought covered many key points about drinking green smoothies:

"The biggest advantage to using green smoothies is that most people don't eat enough green veggies, so beginning a new routine with green smoothies is usually a great step in the right direction. Green veggies are some of the most health promoting foods around.

I would caution that it is still best to chew all food before swallowing. Chewing does much more than just break food into smaller parts. Chewing actually starts the digestive process using enzymes in the mouth. Chewing also triggers the stomach to recognize that food is coming and to start preparing the acids and enzymes it needs for digestion. Also chewing allows our taste buds to taste the food. Taste is also an important part of eating. It not only can tell us when something we put in our mouths is rotten, but can also help us to know when we have had enough food. Many nutrients actually enter the blood stream directly from the mouth as well. I would encourage you to at least minimally chew each mouth full of smoothie before swallowing. You will get more goodness from it.

Breaking the veggies down also allows for the release of many of the phytonutrients and antioxidants they contain without the digestive system having to work so hard. With these nutrients more easily available, the body can start its rebuilding and repair projects quicker and easier.

Another important thing made more useful and available is the soluble fiber from veggies. This fiber is a major aid to digestion and nutrient absorption. As well as helping with the clean up through bowel activity. 

Caution should be used in choosing green smoothie recipes. Some call for added sugars (believe it or not) which greatly reduces the health benefits of the veggies. Don't get caught in that trap. Veggies and fruit (which are often mixed in with the veggies in green drinks) have plenty of natural sweeteners in them without adding any.

Some green smoothies are veggies only, while many are combinations of fruits and vegetables. However an all veggie smoothie can be a bit too strong of a taste for some people to handle right off the bat. So adding in some fruit will sweeten it up and smooth it out. Bananas work well for giving a smooth texture as well as adding sweetness. Try some peaches, apples, and others to see what works well for you, and to add variety.

As for what kind of greens to use, that is up to you. Use a variety to spice up your life, as well as avoiding the overload that can come from eating only one type of vegetable for days at a time. I highly recommend spinach and kale as some of the healthiest basic veggies to include (one or the other) almost everyday. But go ahead and mix it up from one day to the next. Try different combinations to keep it fresh and interesting as well as healthy. Carrots are another great addition.

Another word of caution: Smoothies are a great way to get veggies into your diet, but be sure to eat some fresh and steamed veggies on a plate sometimes too. And don't overlook the importance of chewing.

Also remember that because the blender releases the nutrients from the food, it will lose nutritional value very rapidly. So just make enough for one meal, and drink it as if sitting down to a meal.
In fact, do sit down at the table and enjoy it as a meal. Thinking about what you are eating and enjoying it, actually helps food to digest better. Have a meal time, even though it can be convenient to slurp on the go. Slurping on the go is not nearly as healthy. A stomach in a body at rest can work much better than in a body on the go.

The important thing is that whatever you have to do to get your greens, do it!"

Please submit your favorite green smoothie (blended salad) recipe(s). It could be as simple as a list of ingredients or it could include measurements of ingredients if you know them. Please send your favorite(s) either in a comment to this post or e-mailed to me at healthygirlskitchen@gmail.com.

In a few days, I'll publish the recipes along with a printable file.

Dr. Fuhrman's Waldorf Blended Salad

Thanks to all the HGK readers who entered this week's contest. You guys rock.

Seems like the kale and quinoa producers have seen a significant rise in sales over the last few years! If you missed your chance yesterday, don't forget to submit your comment in to win a copy of Dr. F's new book, Super Immunity. Contest ends tonight!

And in honor of what is coming up next on HGK (ooooh, it's gonna be so much fun!) and one more tribute to Super Immunity, I present you with an outstanding green smoothie recipe from the good doctor. It's surprisingly delicious!

Dr. Fuhrman's Waldorf Blended Salad
serves 1

1/2 cup pomegranate juice
1 apple, peeled and cored (I left the skin on)
1/4 cup walnuts
3 cups compacted collard greens and/or kale
1 cup compacted lettuce
1/4 cup water or ice cubes (I used a lot of ice cubes)

Place all ingredients into a high powered blender and blend until smooth.

Tips from Teri The Vitamix Lady, Part I, Fresh Fruit Smoothies

Are you a regular smoothie maker? Do you own a VitaMix or other high speed blender?

My friends and I were fortunate enough to be invited over to Kim's house (there she is below), for, amongst other things, a special demonstration of food preparation with the VitaMix. It was so much fun and I learned so much, so of course, I want to share it with you. Thanks Kim and Teri!

I'm going to start out with smoothie tips.

Tip #1: Put the ice in last. Putting it in first is a surefire way to wear out your blender.

Tip #2: Along the same lines as tip #1, load your blender from soft to hard: soft ingredients at the bottom up to harder ingredients at the top.

Tip #3: Leave the seeds in and the stems on. Ex. Strawberry stems and carrot stems, cantaloupe seeds, grape seeds (think resveratrol), the pith and seeds of an orange, pineapple cores (okay, that's not a seed or stem, but you get the picture--lots and lots of fiber). We throw out a lot of the nutrition in our food that in a blender becomes indistinguishable!

Tip #4: But not the seeds of an apple . . . they contain arsenic!

Tip #5: Even the little nub end of the banana--it contains the seeds of the banana, and thus the most nutrition!

Tip #6: A straight up fruit smoothie? No greens? No flaxseed? I wouldn't drink this for breakfast everyday, but all of that fruit together, plus some ice, makes a really wonderful, refreshing dessert smoothie that your whole family will love. I could totally see serving this to guests at a brunch and really wowing them. Today we had it as an afternoon snack. YUM!

Oh how I heart you VitaMix!

Did you know that you could put all of that stuff into your smoothies??