- Green Smoothies
- Green Juices
- Deluxe Kale Salad
- Almond Milk
- Vanilla Yogurt
- Coconut Kefir
- Strawberry Jam
- “No Bean” Zucchini Hummous
Green Smoothies are the best way to start your morning and are also great for raw detoxes. Start with making one quart (1 serving) of any of the variations below.
The basic rule of thumb with green smoothies is to start with organic ingredients:
- 60% fruit – pineapple, apple, papaya, mango, cherry, blueberry and other berries, pear, banana, oranges
- 40% greens – kale, spinach, parsley, mint, celery, romaine, cilantro, swiss chard, cucumber, aloe vera and any wild greens you can find
- Water to thin – usually 1 – 3 cups
Place all ingredients in a blender and process until smooth. Drink 2 cups – 1 quart every day.
- 4 pears – handful mint – ½ bunch parsley
- 2 mangoes – 1 inch ginger – ½ or 1 bunch parsley
- 1 cup blueberries – 1 inch ginger – 1 banana – spinach
- 2 peaches – 1 inch ginger – ½ bunch parsley
- 1 cup strawberry – banana – romaine
- 3 apples – lemon – kale
- 4 kiwis – 1 banana – 3 stalks celery
- 2 pears – 5 leaves kale – ½ bunch mint
- 2 pears – 1 cup raspberries – kale
- 2 pears – spinach
- 1 banana – 2 oranges – ½ or 1 bunch parsley
- 2 cups lambsquarters – 1 banana – 1 mango
- 1 stalk celery – 2 cups fresh blueberries – 1 banana
If your smoothie is not sweet enough, add 1 banana or 1 – 2 dates. Thank you to Victoria Boutenko and Elaina Love for suggesting some of these combinations.
Green Juices are great for a light breakfast or extra boost of energy anytime, and often used in detox diet plans. Start with making one quart (1 serving) of any of the variations below.
Apple Kale Juice
Yield: 2 – 2 ½ cups (2 servings)
- 5 apples
- 1 lemon
- 1 bunch kale
Juice everything together. No need to peel the lemon.
- 1 cucumber / 3 stalks celery / 1 apple / 1 lemon / any of the following greens: cilantro, kale, spinach and or parsley
- ½ pineapple / 3 handfuls spinach or other green / 1 peeled cucumber / 3 stalks celery / 2 apples / 1 lime
- 2 parts Apple / 1 part Celery / 1 part Kale / 1 part Beet and a little Ginger
- 3 parts Grapefruit / 2 parts apple / 1 part celery
Deluxe Kale Salad
Makes 2 – 3 servings
- 1 – 2 large bunches kale, stems removed
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1/2 teaspoon salt1/4 cup nuts – pine nuts, pecans, walnuts, etc.
- 1/4 cup raisins, currants or dried cranberries
- 1/4 teaspoon fresh ground black pepper
Stack two of the kale leaves with the stem end facing you. Fold in half lengthwise and roll tightly like a cigar. Slice crosswise into thin strips. Repeat with the remaining kale leaves. Chop the kale strips crosswise a few times, so they aren’t too long.
Place the kale in a mixing bowl along with the olive oil, lemon juice, and salt. Toss well with your hands, working the dressing into the greens. Add the nuts and raisins and toss gently. Season to taste with black pepper. Stored in a sealed container in the refrigerator, Kale Salad will keep for three days.
Makes 2 1/2 cups milk
- 1 cup whole, raw almonds, soaked 8-12 hours, drained, and rinsed (about 1 ½ cups after soaking)
- 2 1/2 cups water
- 3 pitted dates
- 1/2 teaspoon vanilla extract or 1/4 teaspoon vanilla powder
- Place 1 1/2 cups of the water and the almonds, dates, and vanilla in a blender. Blend on high speed until very smooth. Add the remaining 1 cup water and blend until smooth.
- To separate the “milk” from the almond skins and pulp, squeeze the blended mixture through a nut milk bag
- Serve at room temperature or chilled.
- Store in the refrigerator, Almond Milk will keep for three – five days.
- 2 cups young coconut meat (about 2 coconuts)
- 1/4 coconut kefir (kefir recipe below) or water with the powder from 2 probiotic pills
- 1 pinch vanilla powder or the seeds from one vanilla bean
- Put the coconut meat and kefir (or water with probiotic pills) in a blender and blend until smooth and slightly warm.
- Place the mixture in a jar with the lid on. Allow to culture at 65-80 degrees for 8-12 hours. The culture will expand, so make sure there is room in the jar for that. The yogurt is ready when it gets spongy and slightly sour.
- Fold the vanilla powder into the mixture.
- Store in the refrigerator. Yogurt will keep for up to 1 week.
Any probiotic liquid or powder will do well if you don’t have coconut kefir. Bio-K is my favorite for yogurt, you will find it in the refrigerated probiotic section of Whole Foods or similar stores.
- Approximately 2 tablespoons fresh kefir grains or a packet of vegan kefir starter
- Approximately 3 cups coconut water
- Begin with room temperature coconut water. If the water is cold, heat it very briefly in a saucepan until it becomes warm (not hot) to the touch.
- If you are using a packet of dry vegan kefir starter (available from Body Ecology) place the coconut water and kefir starter in a blender and process briefly. Transfer the liquid to a glass jar. If you are using fresh grains, put the grains and the coconut water together in a glass jar with out blending.
- Put a lid on the jar. Allow it to sit on the counter for 8-24 hours.
- Kefir is ready when it is slightly effervescent, tastes slightly sour, and is slightly viscous. Finished kefir can be stored in the refrigerator and will last for weeks. It will continue to ferment, but at a much slower rate.
For more info: Check out this complete overview on working with kefir.
Makes 1 Gallon
- 2 – 3 tablespoons tea ( 4 – 6 tea bags)
- 1 gallon filtered water
- 1 cup sugar
- 1 Scoby + approx 1 cup of finished kombucha
- In a large saucepan, bring 4 cups of water to a boil. Once water has boiled, turn off the heat and add the tea. Strain your tea after 5 – 30 minutes.
- Stir in sweetener until dissolved. Add more water until you have about 1 gallon of sweet tea.
- When the water is room temperature, pour the sweetened tea into gallon jar.
- Place the scoby and finished kombucha into the tea, using thoroughly cleaned hands.
- Cover with a paper towel, nut milk bag or cotton cloth (not cheesecloth) and secure it.
- Allow tea to ferment at room temperature away from direct sunlight for approx 7 – 10 days or until desired flavor / level of acidity is reached. Try not to disturb the jar while it cultures. Kombucha prefers a cool, dark place, so wrap the jar if necessary in a towel.
- After 7 days, test the tea with a straw. When the tea is how you like it, pour into smaller jars or containers and cover tightly with lids. (The scoby should be saved for a new batch of sweet tea.) Your new kombucha tea can put in the fridge or left to ferment longer on the counter. In the second bottling, you can also add flavorings.
For more complete information including troubleshooting tips: Check out this complete overview on working with kombucha.
- 1 ½ cups strawberries or raspberries, fresh or frozen
- ½ cup soaked dates or date paste
- Place berries and dates into a blender.
- Blend until very smooth.
- Taste the jam. If it is not sweet enough, add a few drops of stevia or more date paste. If you want it more thick, add a tablespoon of Mila or psyllium husk.
- Store in a glass container. Jam will keep for up to 5 days.
“No bean” Zucchini Hummous
Serves a small-sized party
- 2 medium zucchini, peeled and chopped (2 cups)
- 1/4 cup extra virgin Holy Land olive oil
- 2 cloves garlic, crushed
- 1/4 cup lemon juice
- 3/4 teaspoon sea salt, or to taste
- 1/2 teaspoon ground cumin
- 1 teaspoon paprika
- Dash cayenne
- 1/2 cup sesame seeds, soaked 4 hours, rinsed, and drained
- 1/2 cup tahini
Combine all ingredients, except the sesame seeds and tahini, in a high-speed blender and process until smooth. Add the tahini and sesame seeds and process until smooth.
Serve as a dip with vegetable pieces or crackers. The authentic way to serve hummus is to serve it in a round dish with lots of olive oil drizzled on top. Store any leftovers in a sealed glass jar in the refrigerator for 4 – 7 days.
You can learn more about olive oil and food from the Middle East at the upcoming class “Flavors of the Mediterranean” on August 6th in Berkeley. Click here for more details.
Check out these videos to see how I make this awesome breakfast treat.
Kefir and Yogurt
Berry Jam and how to make the Parfait
Every month I publish a new favorite recipe in my newsletter. View past issues. Recipes include: