Healthy breakfast option – Smoothie

Ingredients
  • 1 cup low sugar orange juice (or almond milk or really any juice you like!)
  • 1 banana, peeled- 1 cup frozen fruit (strawberries, mangoes, raspberries, pineapple…)
  • 1/2 cup non-fat vegan yogurt
  • 2-3 tsp Chia seeds *
  • handful of baby spinach
* Chia seeds have become widely available now. You can find them in most grocery stores (natural foods, supplement or even baking sections), natural foods stores or you can order them online.
Directions
1. Put the orange juice in your blender. Add all the other ingredients. Blend REALLY well.
Meg grew up in and when she wasn’t busy pretending to be a mom, she was in the kitchen learning family recipes. She won over her husband, Alan, whom she met her freshman year at Stanford, with some very fancy home cooked meals. After working in finance and strategy for Gap and NBC-Universal, Meg returned to Stanford where she earned her MBA. Now with three kids of her own (Avery, 5; Brooks, 4 and Ryder 1), Meg’s husband doesn’t see too many of those fancy meals. But her kids eat very well! She believes good food is all it takes to make a friend, and she is grateful for all the friends she has made through her videos. You can find more of her stories on www.youtube.com/whatsupmoms
This article appears in ISSUE 32 of Healthy Juicing Magazine.
Subscribe and don’t miss any information like this in future https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8
CHECK OUT OUR SOCIAL MEDIA PRESENCE:

7 Things to Do with Beet Greens

7 Things to Do with Beet Greens

 

7 Things to Do with Beet Greens

 

Beet greens are the leaves and stalks attached to beetroots. Have you ever eaten them? In case you haven’t, they’re edible, delicious and nutritious!

Because beetroots are mostly sold in the supermarket without their leaves attached, many don’t know that these gorgeous leaves can be eaten and are highly nutritious (since they’re greens!). You are most likely to find beet greens (attached to their beets) at organic grocery stores and farmer’s markets. And it’s also an economical way to get some greens (basically they’re ‘free’ when you buy the beets).
About a month ago, I found myself inundated with beet leaves (and beets). I couldn’t resist buying them at the organic store where I shop. They looked so beautiful and fresh – both the beets and the leaves, so I bought a bunch. Then my parents popped by on the weekend and brought me a large bunch from their home garden. (By the way, their home garden is their whole back yard!)
Since beetroot leaves don’t keep fresh for too long after harvesting (up to a week or so), I needed to make something quick smart so I would not waste these gorgeous, luscious leaves. Plus I needed more room in my refrigerator. This got me thinking of different ways to cook up beet leaves. I came up with 7:

 

  • use it in a curry with the beets
  • add it to a frittata, like you would silver beet
  • use it instead of spinach in a spinach and feta pie
  • juice them (younger beet leaves are best because of lower oxalic acid than older leaves)
  • eat in a salad (again, younger beet leaves are best)
  • add it to soups, like you would spinach, kale or silver beet
  • just sauté them with some garlic and herbs to have as a side, or try variation I came up with below

Sautéed beet leaves with coconut milk & capers


Serves ~ 3 people, as a side

  • 2 tbsp coconut oil
  • 1 small brown onion, finely diced
  • 2 cloves garlic, finely diced
  • 5 cups (~500g) shredded beet leaves & chopped stems
  • 2 tbsp salt-crusted capers
  • ½ cup coconut milk
  • sea salt to taste
  • squeeze of lemon

In a wide and deep fry pan, heat oil and sauté onion until translucent. Add garlic and sauté briefly before adding the beet leaves. Stir continually.
Once the leaves have wilted add the capers and coconut milk. Sauté for a couple more minutes, then turn off stove. Season and squeeze over some lemon juice.
(Note: the dish is not meant to be saucy — the milk evaporates off. But if you would like it to be, just add more coconut milk.)
Serve as you would side of greens — I ate mine with pan-fried fish on one occasion, and with some rice and dhal on another.
Or you can make these yummy juices with your beet greens…

 

Beet Greens Delight

  • 4 large beet green leaves and stems
  • 1 small head of broccoli
  • 1 cucumber
  • ½ head of small head of red cabbage
  • 4 carrots
  • ½ apple

Beet Greens Zinger

  • 5 large beet green leaves and stems
  • Handful of spinach
  • 4 stalks of celery
  • 1 large green apple
  • 1 peeled lemon

Drink Your Greens Greentini

  • 4 large beet green leaves and stems
  • 2 kiwis
  • 1 cup green or red grapes
  • 1 cucumber
  • 2 stalks celery
  • Handful of fresh mint

Or these beet greens smoothies!

Tropical Beet Greens Smoothie

  • Greens from one beet
  • 1.5 cups frozen mango chunks
  • 1 cup green grapes
  • Juice from one lime

Beet the Blues Smoothie

  • ¾ cup frozen blueberries
  • Greens from 1 beet
  • 1 tbsp almond butter (or other nut butter)
  • ½ to 1 cup almond butter (depending on how thick you like it)
  • ½ frozen banana
  • 2 dates, pits removed
  • ½ cup ice

 

 

 

Lesh Karan is a food coach, writer and the founder The Mindful Foodie, with a background in pharmacy and health science. Through her writing, recipes, coaching and eBook, she shows people how to eat to reduce cravings, lose weight, increase energy levels and enjoy food without guilt. For more free recipes from Lesh, visit themindfulfoodie.com.

 

 

 

This article appears in Issue 15 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future – https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

 

You can download our latest issue at: https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

 

If you like what you see, we would really appreciate your honest rating on iTunes; tap this link to do it – https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

Check out our Social Media Presence:

Facebook: https://www.facebook.com/HealthyJuicingMagazine
Twitter: https://twitter.com/HealthyJuiceMag
Pinteresthttp://pinterest.com/healthyjmag