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Serves 1
1 cup kale or collard greens firmly packed, stems removed, coarsely chopped
1⁄2-1 Granny Smith apple, coarsely chopped ( or 1 cup grapes or pineapple)
1 ripe frozen banana
1/2 cup loosely packed fresh flat-leaf parsley leaves ( or mint/ basil)
2 cups water (plus more if needed)
1⁄2 cup of raw almonds or almond butter (optional)
Combine all ingredients in a blender, and blend until smooth
If too thick, add a little more water
Makes 2 servings
Salads, and what yo u dress them with, are full of wonderful, nutritional ingredients that are vital to a healthy body. This recipe is a guide, but think about using up the odds and ends in the fridge. If you don’t have exactly what’s on the list, improvise! You could add some dinner leftovers, a can of chick peas, cooked lentils, nuts, seeds, tofu, tempeh, or beans for a protein punch.
These ingredients are basically the majority of my daily salad base. It is one of the ways you can get in most of your healthy, energizing whole foods daily. The toppings and protein choices may change but it will give you a consistent start to your lunch or dinner planning.
Make extra (keep avocados, onions, tomato’s, and dressing to the side and add in when ready to eat). Leave it in a covered storage bowl for another lunch or meal prep
4-6 cups fresh salad greens like romaine, butter lettuce, red-leaf lettuce, arugula, spinach, kale etc …chop it and mix it up!
1/2 avocado, peeled and diced (or use the whole avocado if you like!)
1/2 (or more) tomato, diced OR hand full chopped cherry tomatoes
1/2 medium cucumber, chopped into bite-size pieces
Handful or two of shredded red and green cabbage (about ½-1 cup)
1/2 carrot, chopped or grated
3-4 chopped fresh basil sprigs
1-2 celery stalks chopped
4-5 chopped fresh cilantro sprigs
¼-1/2 cup chopped red onion or scallions
Micro greens and or sprouts of your choice ( I love crunchy pea sprouts)
1 teaspoon hemp seeds (optional)
2 tablespoons toasted sunflower seeds or almonds (spread on a baking sheet and roast at 300 for just a few minutes, they toast fast so keep an eye on them!) OR use them raw.
Get a big salad bowl with lots of room. Add the lettuce, arugula, kale, tomato, and cucumber, celery, and whatever other veggies you’re playing with.
Top with the micro greens, sprouts, avocado, carrot shavings, and herbs.
Sprinkle with the seeds and nuts.
Lightly salt & pepper if you like.
Add in all your goodies (Plant Protein source, grains or other veg) Drizzle the dressing directly onto the salad and toss. Your super salad is ready for you!
A healthy soup that is great for a meal or a side. Full of fiber, veggies and protein.
Serves: 6
Ingredients
2 cloves of chopped garlic , 2 Tablespoons olive oil , 2 large carrots cut into pieces, 3 zucchinis chopped, cauliflower cut into pieces , Approx 2 cups of cut broccoli florets, Handful or two of greens of your choice ( kale, collards, spinach) 2 cups of small red lentils, Approx 8 cups of water or veggie broth ( give or take) 1 tablespoon of “Better Than Bullion”( veg ) or a cube or two of vegetarian bullion (optional)
Instructions
Saute garlic and oil for a few minutes.Add cut up vegetables ( w/ out greens) and saute for about 3-4 minutes. Add water and then lentils. After about 5 minutes add in the greens and the bullion. Stir and cook at medium heat until it comes to a boil. Reduce heat, cover and simmer for about 30-45 min. Keep an eye to see if there is more water needed. Add more if you like a thinner soup. Salt and pepper to taste. These lentils will thicken and break down and you will have a wonderful hearty soup. Great leftovers.