Posts Tagged ‘kale’

green goddess smoothie


Just as her name describes… she is full of greens and you feel almost superhuman for drinking this “smoothie”… I’m not going to lie…its not as smooth going down as say the “banana nut” smoothie BUT it packs a punch in the nutritional category! Confession: I can’t stop drinking this smoothie… not for the taste, that would be a lie, but because it really does provide so much nutrients, you feel like a million bucks for drinking it and it keeps me satisfied for a few hours! You may need to play around with the ingredients to find what is most palatable for you… if you come up with something great – share with the rest of us and leave a comment!


I should note, Rob made a great point as he was sucking his portion down with an almost a child like “if I have to” face… the cayenne is a bit spicy… he was more worried about how this smoothie exits the body if you know what I mean… but we can verify from experience that this is not something to be worried about. Although, your throat may tingle after ingesting. Go big and give the green goddess a chance!

Spinach – as noted in the banana nut smoothie, spinach packs a punch in the potassium and magnesium category, high in fiber and great source of iron.

Kale – a super food! Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary and prostate. Kale is recognized as providing support for the body’s detoxification system and is packed with 45 different flavonoids! Lastly, it is high in vitamins K, A and C!

Celery – well I need to apologize to the reference I made to this “calorie-less cracker”! Celery is actually an important food source of conventional antioxidant nutrients such as, vitamin C, beta-carotene and manganese. Further, it is packed with phytonutrients which help with anti-inflammatory benefits!

Zucchini – great source of manganese and vitamin C but it also contains antioxidant nutrients that are especially helpful in protection of the eyes, including protection against age-related macular degeneration and cataracts!

Banana – a natural antidepressant… thank you tryptophan! Also, high in potassium and contains 3 grams of fiber.

Strawberries – antioxidant and anti-inflammatory nutrients cause this little berry to have three major benefits… cardiovascular support, improved regulation of blood sugar and prevention of certain cancer types.

Parsley – high in chemoprotective compounds (anti-cancer)!

Lemons & Limes – both contain unique flavonoid compounds that have antioxidant and anti-cancer properties! They are a great source of vitamin C which helps the body neutralize free radicals!

Brazil nuts – high in selenium (supports a healthy thyroid). One nut goes a long way!

Cinnamon- cinnamon stabilizes your blood sugar which will help balance the sugar in strawberries and banana (and agave if you so choose!)

Cayenne- stimulates digestion and helps boost immune system also fights inflammation! Remember… just a dash!

1 cup kale (frozen)
1 cup spinach (frozen)
2 stalks celery (fresh)
1 zucchini (summer squash) (fresh)
1 banana (frozen)
1 cup strawberries (frozen)
1/2 cup parsley
2 whole lemons, peeled (like an orange)
1 whole lime, peeled (like an orange)
2 brazil nuts
dash of cinnamon
dash of cayenne
1 1/2 -2 cups water
6 ice cubes
1 tablespoon agave (optional)


Put all the ingredients in a vita mix and blend away. You can of course substitute a fruit or veggie to suit your taste or to use any left over veggies you may have on hand. But remember, this is for health over deliciousness so try it and see how it goes… Your body will thank you!


I should note that the health benefits for each fruit and vegetable are from internet sources. If you have questions or concerns you should ask a health care professional.

summer squash salad


Salads! I love salads! Not because they are a “low-calorie” food because most of mine are not “low-calorie” they are just full of healthy fruits, vegetables, nuts and sometimes grains. We hope you find the salads on to be nothing like the salads your probably thinking about ie: soggy watery lettuce, a big chunk of red onion (the kind where your breath smells the rest of the day because of it), and some fatty store bought, generic dressing. We want to re-create the “wish I didn’t have to “start” with this starter salad” and make something creative and most of all, filling! Rob and I decided that if we wrote a salad cookbook each salad would be named after a different friend or family member because they are the ones who inspire us. The summer squash salad is named after no one because it was a total accident. One of those “four o’clock… shoot better get something on the table” salads. And it worked. Beautifully. If I had an avocado I would have added it in and made this a total hit but hopefully you can do that… either way, its delicious.



organic spring mix lettuce (I added a bit of kale but not necessary)
summer squash, roasted and cut into cubes*
dried cranberries (about 1/3 cup)
diced red onion (1/8 thinly sliced… super important otherwise it dominates in flavor)
toasted almond slivers (about 1/3 cup)
avocado oil (about 1/3 cup)
balsamic vinegar (about 1 tablespoon)
dash of garlic powder
dash of salt
dash of pepper
generous pinch of brown sugar (I like dressings a titch on the sweeter side so I am a bit more generous for our salads, but it definitely comes down to a personal preference)


You will notice I did not give specifics for how much, that is on purpose… this should be adapted to your personal needs. If you are serving this as a main meal you might want to consider going a little heavier on the squash and nut side or even add chicken. If you do not prefer your salads to be too sweet use a few less dried cranberries. Really, you can make it yours. I generally always use a lot, like, almost too many “toppings” on my salad. But that is just how Rob and I like it. Play around and find what suits your families needs. Remember, to chop everything to fit the fork and thinly slice the onion… really cant stress that one enough. It makes a difference!


*One note on the summer squash or confession, however you want to look at it. I bought mine from whole foods because I was tired and didn’t want to put any effort into it. In their salad section they usually have already roasted (in olive oil with salt and pepper) squash. For about a cup or so it cost a couple dollars. I find it worth it. On less lazy days you can easily grab a bag of already cut but not cooked summer squash from trader joe’s for $2.99 and that is very easy to just cut the bag open across the top, add a little oil, salt & pepper and shake the bag, carefully… and throw that on a pan and roast it that way. Or of course, for those of you who just love getting your hands dirty, you can buy a summer squash, cut it open, bake it, cut it into cubes, then roast again. #notmything