Category Archives: Healthy Snacks

How I Do My Green Smoothie

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Happy Saturday everyone!

I am going to stop posting regularly on Saturdays, but since I have taken several days off the last couple of weeks, I thought I would share something today.

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Let’s talk about green smoothies! Or smoothies in general. Or juices. I don’t have a juicer or Vitamix but I make my smoothies in a blender. And I want to hear your favorite smoothie/juice combinations!

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To start, let’s talk about the green part of the smoothie. I’ll tell you — I don’t really want to make and drink a smoothie unless it has spinach (or something green) in it. It seems not worth it to me. Sure, blended fruit and yogurt is good, but there are many other things I would rather be eating/drinking. Now, add spinach and it becomes much more worth it to me. I am now consuming a huge amount of leafy greens, easily! To start my day. Before I do anything else, I have an entire cup of raw spinach in me. Now that is worth it. If you haven’t had a green smoothie before, you really can’t taste the greens! How I can describe the taste is purely refreshing. The greens add this amazing feeling and taste of freshness, and I love it. Also, I haven’t adventured much past spinach, except for one time when I used kale. What kind of greens do you add to you smoothie or juice?

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Let’s talk taste/sweetness. I don’t love smoothies that are overly sweet. It’s like I’m having dessert for breakfast. I know, who doesn’t love that? Dessert-y things for breakfast. I don’t! I love oatmeal for breakfast, but not if it is overly sweet. Same with my smoothies. I don’t add any extra sweetener other than the fruit itself. And, like I said above, you can’t taste the spinach, but I feel that it counteracts even more of the sweetness, which is perfect for me. Do you like your smoothies sweet? What do you add to make it sweet? If I ever were to add extra sweet, I would probably add honey.

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Now on to texture. I like it thin. I want to be able to drink it without a straw. I want it to flow easily out of my glass and into my mouth. Almost juice-ish. But, like I said, my smoothies are technically not juice because I just use a blender. I try to get them as close to juice-y as I can. I tried a green smoothie from a local coffee shop about a week ago. It sounded so good. Spinach, avocado, banana and pineapple. Great combination. But, this smoothie was so thick. I took one sip and I loved the flavor, but the texture was way too thick for me. It is almost too heavy?  Like I get way too full drinking thick smoothies. I want to feel light and refreshed after drinking my smoothie. Not full and weighed down.

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Liquid. Every smoothie needs liquid. Juice is good, but not for me. It’s makes it too sweet for my taste and also in some cases, adds a lot of extra sugar and non-real ingredients. My preference is coconut or almond milk. Once I made the switch to coconut and almond milk, I haven’t looked back. My thoughts on dairy are the same as they are on gluten. I don’t have an allergy or intolerance, but it just makes sense to me to use the least amount as possible.* I would rather consume my dairy in the form of cheese, ice cream or other delicious creamy desserts. Let’s keep the dairy out of the smoothie (for me). I also add yogurt to my smoothie. I don’t add much, but I think it lends a creamy texture to the smoothie. I absolutely love this coconut yogurt. It is the best.

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Fruit. You need it (I think). Even though I don’t like too much sweetness, I do like some. And the natural sweetness from fruit is perfect. A mix of fresh and frozen is what I prefer. Frozen to give a bit of coolness and icy-ness to the smoothie. Fresh because, well just because it is fresh. I have been doing some kind of yellow or orange frozen fruit. Peach or mango, mostly. Peach is what I am loving right now. Does anyone freeze their own fruit? Is there anything special I need to know about doing it? Or do I just slice it up and put it in a bag and then to the freezer? Freezing my own fruit is something I have been wanting to do. For fresh, I have been doing some kind of berry – mostly blueberry or strawberry but I really want to try fresh blackberries!

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My favorite part of this blog is the sharing. I share with you and I love to hear what you would like to share with me as well. I do love the smoothie that I am drinking now, but I am ready to try some new things. So share away!

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Do you drink smoothies? Green smoothies?

What is your all-time favorite combination?

Do you like your smoothie thick or thin?

What kinds of things do you add to your smoothie to make it extra healthy?

*Interesting fact: Greg once told me that we are the only mammals that consume milk beyond the time that it’s needed from the mother for survival (unless it is given to a pet). He had a professor who didn’t consume dairy for that reason. That fact wouldn’t stop me, but it is definitely something to think about.

How I make my smoothie:

Ingredients
*This will make two smoothies (or one really big one). I make enough smoothie for two at a time. I drink one and put the other in the fridge for the next day.
1 cup coconut or almond milk
1 cup frozen peaches or mangoes
1/2 cup fresh blueberries or strawberries
1/4 – 1/3 cup coconut yogurt
2-3 cups fresh spinach

Pour the coconut or almond milk into a blender. Then add the frozen fruit, fresh fruit, yogurt and the spinach last. Blend on high for several minutes, or until everything is completely blended and smooth.

Enjoy!

Carrot + Ginger Bread

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Don’t be afraid.

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I know. Carrots in bread. We know that carrots are good in cake. But in bread? Yes, they are good in bread too. They add texture and moisture. And there is just something about putting grated carrots into my baked goods. I love it!

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And ginger. Real, fresh ginger. You know, that knobby looking root vegetable that lurks in the produce section. That gets pickled and served next to sushi. Yes, that is what we are using here.

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And trust me, you won’t find anyone who dislikes that pickled ginger more than me. I just can’t do it with sushi. I always feel like I should though. Like I’m not getting the true sushi experience without that ginger. But I’ve tried. Just give me soy sauce and wasabi and my sushi is good to go.

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But, back to the ginger. This ginger does have the same taste as the pickled sushi ginger I’m talking about above. But in this bread, it just somehow works. Mixed with carrots and cinnamon and golden raisins, and baked into a bread, I’m liking this ginger flavor. The best way I can describe it is zingy and bright. Yes, it tastes bright.

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Now, if after my attempt to convince you, the ginger still scares you, still try this bread. Just add less ginger! I used a small knob of fresh ginger which grated into one heaping tablespoon. And I do want to stress that that one tablespoon does produce a prominent ginger flavor. If you don’t want the ginger to be that prominent, try scaling back to 1/2 of a tablespoon. That should still give you some wonderful flavor without being too overpowering.

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And the raisins. I know that they are another food on many people’s ‘will not eat’ list. They were on mine for many years. But once I discovered golden raisins, I can’t get enough of them! I put them in everything. Golden raisins add sweetness and moisture to this bread. When you come to one in the bread, it is like a little sweet, soft pillow of moisture. Tell me that doesn’t sound good!

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Enjoy, this bright, zingy, moist, delicious, spring-y, refreshing bread!

Ingredients
2 cups flour
2 teaspoons cinnamon
2 teaspoons baking powder
3/4 cup oats, plus an additional handful for topping
1/3 cup coconut oil, melted
1/2 cup sugar
2 eggs
1/2 cup coconut milk
1/3 cup yogurt
1 teaspoon vanilla extract
1/2 cup golden raisins
1 tablespoon fresh ginger, grated
2 cups carrots, grated
A handful of unsweetened coconut flakes, for topping (optional)

Start by preheating your oven to 425*. Grease one or two loaf pans. I used one, but wish I had used two. I had one very large loaf and wish I had two smaller ones.

In a mixing bowl, whisk together the flour, cinnamon, baking powder and oats. Set aside.

In a another mixing bowl, cream the melted coconut oil and sugar. Add in the eggs, one at a time, beating well between each addition. Then add the milk, yogurt and vanilla extract, beating well to combine.

Add the wet ingredient mixture to the dry and mix until just combined. Add the raisins, ginger and carrots and again mix until just combined. Pour the batter into the loaf pan. Top the batter with a handful of oats and unsweetened coconut flakes.

For one loaf pan, bake in the preheated oven for 40-50 minutes, or until an inserted knife comes out clean. If you use two loaf pans, the baking time will be less, so I would start checking the loaves at 30 minutes.

Enjoy!

Sweet Potato + Sage Hand Pies

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Is it okay to share with you three hand pie recipes in one week?

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I was going to wait until next week to show you this one, but I just couldn’t wait!

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These sweet potato hand pies are just so good!

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To start, they are simple. I used store-bought dough. Homemade would be lovely, but if you’re in a time crunch, store-bought is the way to go. Roast some sweet potatoes. Mash them with goat cheese and sage. Stuff into hand pies. Brush with egg wash. Bake. Four ingredients. It’s that simple.

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Second, they are delicious. Kind of remind me of Thanksgiving. I said the same thing about these. Yes, I love Thanksgiving meal so much that I could be happy eating food that reminds me of it all year long. Or the actual meal itself. I would have no problem at all eating a Thanksgiving meal right now. Anyone else?

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Back on the topic of how delicious these are: the sweet potato + sage combination is one of my favorites. It will never get old. It’s a classic. Just add goat cheese and that classic combination just got even better. Add flaky pie dough? Divine.

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Yes, a mini savory sweet potato pie for your Friday. 🙂

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Ingredients:
*This will make 14 hand pies
2 9-inch round pie crust dough
2 medium sweet potatoes
2 oz. goat cheese
1/4 cup fresh sage, chopped
Egg wash — you can either use egg white mixed with water or egg yolk mixed with milk, I tried and liked both
Coarse sea salt, for topping

Start by roasting the sweet potatoes. Preheat the oven to 400*. Peel the skin off and then dice the sweet potatoes. Add the sweet potatoes to a bowl and drizzle them with olive oil and toss well so that they are coated. Place on a baking sheet and roast them in the oven for about 30 minutes, or until they are very soft. Turn the oven heat down to 350*.

Add the roasted sweet potatoes to a bowl with the goat cheese and chopped fresh sage. Using a potato masher or fork, mash everything together well. The texture should be like mashed potatoes.

Prepare your work surface. Lightly flour a flat counter top and get your rolling pin ready. Roll out the two 9-inch pie crusts. Then, cut the circles for the hand pies. I used a 4-1/2 inch round container and it made five rounds. I then rolled the excess dough back out to get two more rounds. I got seven rounds each time from one 9-inch pie crust. You can use a cookie cutter, cup or container to cut the rounds and the size is up to you. I was very happy with 4-1/2 inches. I wouldn’t want to go to much smaller but bigger would be fine.

Once you have the rounds cut out, spoon about 1 tablespoon of the sweet potato mixture onto each. Using a pastry brush, brush egg wash along one side of each round. Fold the round in half, making a half circle, or moon shape. Using your fingers, pinch and fold the edges of the half circle. Then use a fork to push down the edges to really seal the hand pie closed. Make two small slits in the top of each hand pie with a knife and then brush the top with egg wash. I then sprinkled the top with coarse sea salt.

Place the hand pies on the baking sheet and bake in the preheated oven for 20-25 minutes, or until the hand pies are just slightly browned on top.

Enjoy!

*Notes:
*I had a little bit of the sweet potato filling left over, so the next day I mixed it with some noodles, reserved pasta water and parmesan cheese. Delicious!

Roasted Red Pepper Hummus

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Raise your hand if you love hummus!

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I do, I do!

I have three cousins under the age of four. At family gatherings we (the adults) always say “Raise your hand if you want ice cream!” when it is time to eat. Of course then, all of the kids just want to eat ice cream instead of real food. I’ve learned two things from this:

1. The adults want the ice cream just as bad as the kids (especially me).
2. Make sure that if you say “Raise your hand if you want ice cream!”, there is actually ice cream to be had. If not, disaster may ensue.

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Okay, what I’ve really learned is that maybe “Raise your hand if you want ice cream!” should be avoided before a meal. Maybe wait until after. Maybe before the meal say something like “Raise your hand if you want hummus and veggies!”

Now that just wouldn’t be as much fun, would it.

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So, about the hummus! This is good. Simple. It can be made quickly. Some beans, oil, a pepper and spices. Served with veggies and crackers, this makes the perfect lunch or snack.

Sorry for the lack of photos today! The process is just so simple, there weren’t many photos to take. Throw everything into a food processor, press on, and done! So simple, but truly delicious!

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Ingredients:
1 large roasted red pepper
2 15-oz. cans of chickpeas
1 15-oz. can white beans
1/2 cup olive oil
2 teaspoons onion powder
2 teaspoons paprika
1 teaspoon cumin
Salt and pepper, to taste

To roast the red pepper, preheat oven to 400*. Once the oven is preheated, place the red pepper on a baking sheet. Place a small amount of olive oil in your hands and rub it all over the red pepper. Once it is covered in oil, place the baking sheet in the oven. Roast the pepper for  about 20 minutes, and then flip it and roast another 20 minutes. The skin should be charred when it is done roasting.

Remove it from the oven and completely cover it in aluminum foil. Let it sit under the foil for about 20 minutes. When you remove the foil, the pepper should be very soft and smaller in size. Peel the skin off (it should come off easily) and remove any seeds from the center of the pepper.

Place all beans and the pepper in a food processor. Pulse a few times to begin to break down the beans. Turn the processor on and begin to stream in the oil. As you stream the oil in, everything will begin to blend well and get very smooth. Add the seasoning and then blend until completely smooth.

Serve with veggies, crackers, pita or on sandwiches!

Enjoy!

Mango Salsa

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I’ve got a little topping for your burgers!

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Some mango salsa.

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Tomatoes + mangoes + jalapenos + red onions + cilantro + lime. Yum.

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This salsa is fresh, juicy and bright.

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It would be good with chips. Or on a veggie burger. Or for meat-lovers, how about on some chicken? This would also go great with fresh fish. On a bed of salad greens. The possibilities are endless. I kept a container of this in my refrigerator last week and it went on everything.

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This is getting me ready for summer. For the fresh + sweet + light food of summertime.

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Summer food, I am ready for you.

Ingredients:
1 mango (I used a champagne mango)
1 cup cherry tomatoes
1 jalapeno (or less, depending on how spicy you want it to be)
1/2 of a red onion
1 large bunch of cilantro
1 lime

Dice mango, tomatoes, jalapeno and onion. Roughly chop the cilantro. Add to a bowl. Squeeze the juice from one lime over the ingredients and then stir to combine everything well.

Enjoy!