Warm Moroccan Stew for a late fall day

Moroccan Stew

This is a long time recipe for me and we just love it in our home.  In fact I made it just yesterday. I just love the warm and spicy taste. Make a big pot of this stew, it won't stick around for long.  

This stew also freezes well too. 

Ingredients          Servings 6 full bowls or 8 small bowls

2 tsp. olive oil

1 cup chopped onions

½ cup each diced celery and green pepper

1 tsp minced garlic

3 cups filtered water

3 cups cubed sweet potato

1 can diced organic tomatoes 540 ml – fresh in summer time

1 can chickpeas 540 ml or dried soaked and boiled (beans of your choice, I like to use black beans)

1 tbsp lemon juice

2 tsp grated ginger

1 tsp each, ground cumin, curry powder, coriander

½ tsp Salt

¼ cup raisins (optional)

2 tbsp Organic peanut butter

½ tsp dried hot chili (optional or to taste)

Chopped fresh cilantro as a garnish

Directions

Heat olive oil in a large sauce pan over medium heat.  Add onions, celery, peppers and garlic.  Cook and stir until vegetables begin to soften. 

Add all remaining ingredients, except raisins, peanut butter and cilantro.

Bring to a boil and reduce heat, simmer covered for 20 minutes

Stir in raisins and peanut butter Mix.  Simmer for another 5 minutes.

Garnish with cilantro and serve.

Suggestion: Change if up with creative veggies and make it your own

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Why Gluten, if you think it's a trend ... read this!

I know this is a recipe file but, I see this every day with my clients. It is so important to understand. Even if you are Vegan/Vegetarian you can still have this issue. 
Gluten is so bad on our bodies. We should be protesting our food industry. 
Read on ...

Ever wonder why Gluten is 

all of a sudden a issue?

Read this article  and you will understand

"Gluten-free is hot these days. There are books and websites, restaurants with gluten free menus, and grocery stores with hundreds of new gluten-free food products on the shelf. Is this a fad, or a reflection of response to a real problem?

Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills.

This is why there are now 30 percent more obese than undernourished in the world, and why chronic lifestyle and dietary driven disease kills more than twice as many people as infectious disease globally. These non-communicable, chronic diseases will cost our global economy $47 trillion over the next 20 years.

Sadly, this tsunami of chronic illness is increasingly caused by eating our beloved diet staple, bread, the staff of life, and all the wheat products hidden in everything from soups to vodka to lipstick to envelope adhesive. .... "    to read the rest of this article click on this link Mark Hyman MD

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Great recipes for a Vegan alternative Holiday meal.

I was just at LYN-DYS Health Food store yesterday.  I was getting some organic greens for juicing and cleanse.
Lynn was telling me, she was asked to do a talk at the Children's Aid on Vegan/Vegetarian diet. Some of the children in their care, that are vegan/vegetarian are seeking to know how to eat healthy.
I commend the teaching and the health seeking Children's Aid. As a junk food vegan/vegetarian can be a very dangerous diet for young adults. 

These recipes are great transition recipes they have a great taste and are prepared in similar to methods to meat, potato and stuffing meals. 

She gave me her hand out for that talk. See below

Lentil Loaf with Mashed Potato Topping

serves 6

Ingredients

1/2 cup brown lentils, rinsed

11/2 cups cooked brown basmati rice

2 cloves of garlic, minced

21/2 cups of water or vegetable broth (organic)

3/4 tsp sea salt

2 tsp dried basil and parsley

1 tbs Dijon mustard

1 small red onion, finely chopped

1 stock celery, thinly sliced

1 small carrot, diced

1 cup of bread crumbs (spelt or gluten free)

2 tsp sunflower/olive oil

11/2 cups of left over mashed potatoes or freshly cooked.

Directions

In a medium sauce pan, combine lentils and vegetable broth and bring to a full boil. Reduce heat, cover and summer for about 30 minutes. Add sea salt, then continue summering for about 15 minutes. or until lentils are soft and the water has been absorbed.

Turn the oven to 350 deg.

In a small pan, saute onions in oil until translucent. Add carrots and celery, cover and cook for 5 minutes. Pour the saute vegetables into a mixing bowl and combine with bread crumbs, rice, lentils, seasonings. Mix well. 

Place the mixture into a lightly oiled 9x5x3 loaf pan. Spread the thick layer of mashed potatoes on top. 

Bake uncovered for 30 minutes. 

Let cook for 5 minutes, then cut into thick slices and serve.

Squash Casserole

serves 6

Ingredients

1 small squash or 1/2 a large squash, peeled and cubed

1 green pepper, chopped

1 clove of garlic, minced

1 tbs water

3 fresh tomatoes, diced

1 onion, diced

4 slices of bread (spelt or gluten free)

1 tsp poultry seasoning

1/2 tsp of each sage thyme and rosemary

Directions

Heat oven to 350 deg

Combine all the ingredients into a large bowl in the order given. Mix in the herbs and Stir well. Grease a casserole dish and add all the ingredients for the bowl.

Bake uncovered for one hour. 

Serve with the above recipe for a great replacement for Sunday dinner or a Holiday meal.

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Fresh V8 taste in a juice, great for Christmas morning

V8-Vegetable Drink
"I could have had a V8" With out all the salt and preservatives that is.I remember that commercial on TV from when I was kid. The V8 commercial ran so often. I became part of our speech. Well this juice will be a health version of the popular drink. 
It's tastier too! A great morning drink for holiday guests.

4 carrots
3 celery stalks
2 kale leaves
2 tomatoes
1 cucumber
1 small beet
½ cup parsley stems included
1 clove garlic

Juice all vegetables. Enjoy.


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New Section posted on Healthy Holiday Treats

Holiday Sugar Plums

Be careful with this recipe. It’s easy to get “Sugar Plums dancing in your head”!

The history on this recipe is, back in the days when the ladies of the house would preserve the fruits and nuts from the summer season.  In the Christmas season they would make desserts with what they had preserved.  Now the dancing part was because they didn’t get much sugar outside of the holiday and special events. They were dreaming about the treats that were tradition on Christmas day.

Ingredients

2 tbs organic cane sugar

¼ tsp ground cardamom

½ tsp cinnamon

¼ cup organic unsweetened coconut

½ cup pecans

¼ cup pistachios

1 cup pitted unsulferated dates

½ cup dried unsulferated apricots

½ cup dried unsulferated figs

¼ cup golden unsulferated raisins

¼ cup unsulferated dried cherries or cranberries

2 tbsp. orange liqueur or rum

Directions

1                    In a wide, shallow bowel combine sugar, cardamom, cinnamon, coconut.  Mix well and set aside

2                    In a food processor pulse pecans until roughly chopped. Add the pistachios and pulse again until both nuts are finely chopped. 

3                    Add dates, apricots, figs, raisins and cherries or cranberries are evenly chopped and they begin to clump.

4                     Return nuts to processor and add liqueur or rum. Pulse until just mixed.  If mixture does not stick together, add more liqueur or rum.

5                    A teaspoon at a time, roll mixture into balls, then roll each ball in the dry sugar mixture until well coated.

Sugar Plums can be refrigerated in a sealed container for up to one month. If you layer the sugar plums place a sheet of waxed paper between each layer.

Makes aprox. 30 sugar plums

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A Need to Crunch!

Kale Chips

What can I say! Sometimes all I need is something crunchy. This recipe does it for me. Healthy and crunchy what could be better?

You will need a blender and a dehydrator for this recipe

Prep time:10 minutes   Dehydrator time:10 minutes     10 servings or more

Ingredients

1 to 2 bunches kale
1 tbs virgin olive oil

20 raw cashews (soaked)

¼ cup nutritional yeast

¼ tsp sea salt

Directions

1.               Remove kale from stalk, leaving the greens in large pieces. Place into a large bowl.

2.               Place the olive oil, cashews, nutritional yeast and salt into a blender and blend till creamy

3.               Pour the creamy mixture over the kale that is in the large bowl. Mix well till kale is evenly covered.

4.               Place kale on the dehydrator shelves evenly spaced.

5.               Dehydrate for 6 to 8 hours or until crisp.

6.               Remove and serve.

·                  Try different kinds of kale or collard greens.

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Everyone loves Pad Thai ... Look A Healthy version!

Speedy Pad Thai

  

I spent a couple of weeks at this spa in Thailand. I was so burnt out from my corporate sales position. I just needed a chill time and this is the health resort that was my saviour.  I fell in love with their Pad Thai and now make it at home.

Suzanne’ version from Tao Garden in Thailand

                      

Ingredients          4 Servings

• 1 small package of Rice Noodle (soaked in water)
• ½ package of med texture tofu (optional)
• 3 cloves of fresh garlic crushed
• ½ small white onion
• ¼ red pepper cut into strips
• 10 broccoli flowerets (option add any vegetable you want)
• 3 tbs of organic coconut oil
• 3 tbs of tamarind juice (source from a Asian grocery store)
• 1 tbs crushed peanuts (optional almonds)
• ½ tbs ground chili pepper (to taste)
• 1 organic egg (optional)
• 2 tbs organic vegetable broth
• raw bean sprouts (option is to serve with sunflower sprouts or any other type available)
• 1 lime cut into wedges
• 2 green onion cut in ½  inch long pieces 

Directions
Soak the dry noodles in lukewarm water while preparing the other ingredients, for 10-15 minutes. Gather all the vegetables and cut to 1 inch sizes. Julienne tofu and cut into pieces 1 inch long. Cut up green onion into. Set aside a few fresh chives for a garnish. Rinse the bean sprouts and save half for serving fresh.
Use a wok if you do not have one but a flat deep sided pan will do. Use high heat and coconut oil in the wok. Fry onion, garlic and tofu and stir them until they start to brown. Add all the vegetables and keep them moving in the pan….. The noodles should be flexible but not expanded at this point. Drain the noodles and add to the wok. Stir quickly to keep things from sticking. Add tamarind, chili pepper. Keep stirring. The heat should remain high. If your wok is not hot enough, you will see a lot of juice in the wok at this point. Turn up the heat, if this is the case. Make room for the egg by pushing all noodles to the side of the wok. Crack the egg onto the wok and scramble it until it is almost all cooked. Fold the egg into the noodles. Add bean sprouts, chives. Stir a few more times. The noodles should be soft and very tangled together.
Pour onto the serving plate and sprinkle with Crushed Peanuts. Serve hot with a wedge of lime, raw green onion and raw bean sprouts.

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Pasta that is Gluten Free and grain free!?

No-Pasta, Pasta

If your gluten free, here is a great way to have pasta with out any grain at all. It's also a great one for kids and big family's, cause it's cheap and easy to make. Now lets talk about taste, it's great.

Serve with a salad and your serving a great meal.

Ingredients   serves 4 (depends on the size of the squash)

One spaghetti squash

Directions

Preheat oven to 350 deg.   Cut the spaghetti squash in half and take out the seeds. Put 2 tablespoons of water in the hollow, then cover both halves with tin fold. 

Place the squash in the oven on a cookie sheet.  Let cook, one hour or till a fork can pick right through. (hint:  Cooking the squash can be done the day before)

Once cooked, allow to cool to finger handling temperature. Then when cool enough. Use a fork to scrape the squash away from the skin and into a serving bowl.  Separate all the pasta like strands, so the look like pasta.

Once the Tomato sauce (below) is done and still in the pan. Toss into the easy tomato sauce shown below.  Stir and make sure the squash is heated through.

Enjoy this wonderful alternative to pasta as is, or sprinkle lightly with Parmesan cheese. If you are avoiding dairy, you can sprinkle nutritional yeast.

Suzanne’s Tomato Sauce

Ingredients

1 can plum tomatoes, diced (organic)

 or you can use fresh summer tomatoes or frozen from the garden

1 med. Onion

1 to 3 cloves of garlic (to taste)

10 fresh shitake mushrooms

½ bunch of fresh basil (1tbsp if using dry basil)

¼ bunch of oregano (1 tbsp id using dry oregano)

3 tbs of organic virgin olive oil

good quality sea salt and fresh ground pepper to taste

Directions 

In a sauce pan brown onion using 1 tbs of olive oil till wilted.  Clean and chop shitake mushrooms and add to the sauce pan, stir.   Then add the diced tomatoes and stir.  Clean and chop the basil and oregano, add to the sauce.

Simmer on very low heat and add the rest of the olive oil.

Salt and pepper to taste.

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Are you scared by the over cooked green beans of your childhood?

Lemon-Dill Green Beans

In presenting this dish in a cooking class I've gotten comments like. "I don’t like green beans but, I love this recipe".  So remember, if you kick it up on taste, your family will make food changes so much easier. You’ll be surprised when they ask for this dish again!

Ingredients        Serves 6 sides

1 pound organic green beans, trimmed
4 teaspoons finely chopped fresh dill
1 tablespoon minced shallot or sweet onion
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice
1 teaspoon whole-grain mustard
1/4 teaspoon high quality sea salt
1/4 teaspoon freshly ground pepper

Direction

1. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from the heat.
   
   
2. Meanwhile, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 10 minutes before serving to blend flavors.

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Take out the wheat and kick up the taste!

Cauliflower Couscous
If you love the texture of couscous, you can make something very similar from raw cauliflower!  New recipes can be a revelation, when you understand the freedom and the health that results from avoiding your allergy foods. 
This recipe is gluten free, with not loss of taste.

You will need a food processor for this recipe          10 servings as a side dish

Ingredients

1 head cauliflower, cut into florets with as much stem removed as possible
1 pint of cherry tomatoes, cut in halves
1/4 cup diced red onion
1/8 cup fresh cilantro, minced                                                                                 2 tbs. of organic virgin olive oil
juice of one lemon (add to taste)
Celtic sea salt and black pepper to taste

Directions

Put the cauliflower in a food processor and pulse until the texture is somewhat like couscous.  If you've never seen couscous, it will be rough and grainy, with the bits a little larger than grits, but smaller than rice.

Now, just mix the remaining ingredients together to taste and refrigerate.  The refrigeration is important, because it allows the flavors to blend very well and it makes the flavor of the onions milder.  You should marinate for at least an hour, but six hours is better. 

This is a great “make ahead” recipe, will keep in the fridge for 3 days.

Make lots, because this salad is sooooo good!

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Big restaurant appeal and easy to make at home!

Grilled Sandwich Explosion

I have a question for you?  Have you ever gone to a restaurant and wanted to order an entree but, couldn't because of your allergies. In my case I can't eat dairy. 

The origins of the dish are from that frustration. A non dairy sandwich explosion that tastes wonderful, with no sacrifice in flavour.

Serves 4

Brushing sauce

½  cup olive oil

¼ cup balsamic vinegar

(not all balsamic has the same taste, I use Kirkland signature brand)

2 tbs Braggs seasoning (or a substitute could be tamari sauce)

Mix all ingredients together and set aside in a small bowl with a food brush, to brush sauce on to the vegetables as they are grilling.

Grilled Vegetables

4 thick slices of eggplant

4 thin slices of zucchini (slice from the length of the zucchini)

4 med sized portobello mushrooms

Grill the vegetables on the barbeque or under the broiler in the oven.  Brush with the sauce listed below till med soft and golden in colour.  Remove from the heat and set aside.

Cashew Spread

1 cup raw cashews

½ cup raw sunflower seeds

¼ cup water

2 tbs of brushing sauce

1 tsp fresh mint (finely diced)

1 tsp fresh oregano (finely diced)

Option add hot pepper (my favorite is Chinese garlic hot oil)

To make the cashew spread. In a blender add all the listed ingredients and run at a low speed till most of the nuts have been broken down.  Then blend at high speed till the mixture turns into a creamy sauce. 

Then on each plate put the grilled eggplant and cover the eggplant with a generous amount of the Cashew spread.  Then cup the grilled zucchini in half and place the ½ slice on top of the cashew spread.  Then add the grilled portobello mushroom on top of the vegetable stacked sandwich.  Stick a tooth pick through the sandwich stack and serve.

Option: drizzle with a balsamic reduction.

This dish would be great if served with dehydrated crackers or a side salad.

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Comfort Food: This is one of those recipes.

Amazing Ginger Rice

I have to say, that when I started to make this recipe it was a real hit around my house. This is one of those recipes that my friends and family ask for when I haven't make it for a while. I hope it becomes a staple around your house too.

Marinade for the Tofu

½ cup peeled and diced fresh ginger

½ cup braggs liquid seasoning

2 tbs olive oil

!/2 a large package of extra firm tofu – diced into ½ inch square cubes

Combine ginger, oil, tofu and braggs together into a container with a sealed lid

Shake once sealed and refrigerate, shake when ever you go into the fridge ….  (great to combine and let marinate over night  ….. so it’s ready for cooking when you get home from work)

Prepare Brown Rice as usual in a sauce pan and set aside

(or left over plane rice you have made ahead or from your meal yesterday)

Ingredients

1 cup brown rice or brown rice with wild rice mixed (precooked)

2 cups distilled water

Marinade mixture (pre-made as above)

1 medium size onion

1 tablespoon fresh garlic

½ cup walnuts

Directions

In a high sided skillet, heat Olive oil and diced onion, add garlic when onion starts to get translucent. 

Now add nuts till they are starting to brown

Then add the marinated Tofu.   Stir to mix

Add the cooked rice to the pan and stir

Cover pan with lid, till rice has warmed all the way through

Drizzle the marinade from the tofu, add a little at a time as you taste.

Enjoy this lovely rice and serve with salad and other vegetable dishes to create a wonderful meal.

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Almond milk: A staple food for the dairy free

Sweet almond milk (the classic)
When I first learned how to make nut milk. I went crazy for it! Making it all the time.  I even used all kinds of nuts too. One of my faves is walnut milk. Wonderful stuff for sure.

Ingredients:  Makes 3 to 4 cups of milk

• 1 cup organic almonds
• 3 cups water
• 1 Medjool date OR 1 Tbsp agave nectar

Directions:

1. Place almonds and water in a blender and blend on high speed until nuts are completely broken and almond milk is created.
2. Strain the almond milk through a fine sieve or nut milk bag into a bowl or jug. Save pulp for a dessert recipe, for dehydrating into almond flour, or compost.
3. Rinse blender and add back in the strained nut milk.
4. Add sweetener and blend.
5. Taste test for sweetness and add more if required.
   Serve and savour!

* TOP TIP: You can add 1 teaspoon of vanilla essence or half a vanilla bean to this recipe to create a vanilla milk. Additionally you can add a fingernail sized scraping of coconut butter to this for a creamier richer flavour.

Note: if you don't mind some fiber texture you can skip the straining step.  I do sometimes, if I'm in a rush!

Lasts in the fridge for 2 days

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Greens: What a pleasant surprise!

Curried Greens
When people hear the word "greens," I think they immediately conjure up childhood memories of overcooked lumps of green mush, they were forced to eat and hated. But the vegetable section of the grocery is a different world today, brimming with a variety of greens such as spinach, chard, kale, mustard, collards, rapini and bok choy that are tasty as well as excellent sources of vitamins and minerals. Iron, calcium, and folic acid (an important B vitamin that helps prevent birth defects and offers protection from heart disease) are abundant in these leafy vegetables. Greens can have strong to mild taste. I encourage you to experiment with varieties you've never tried or haven't had in a while. 

I believe you'll be in for a pleasant surprise.

Ingredients:  6 Servings
1 pound spinach, kale, chard, collards, or beet greens (or mixture of all)
2 cloves garlic, pressed or minced
2 teaspoons curry powder
1 cup finely chopped tomatoes (fresh or canned)  
1 tablespoon first press olive oil
1 cup onion, finely diced
3/4 pound sweet potatoes, cubed
1/4 cup chopped fresh cilantro (optional)

Instructions:
1. Wash and drain greens, removing any coarse stems and midribs. Cut into half-inch strips.

2. In a small bowl, mix together garlic, curry powder, tomatoes.

3. Heat the olive oil in a skillet and sauté onion until it begins to brown. Add the spice-and-tomato mixture, mix well, and warm for a few minutes.

4. Add the sweet potatoes..

5. Mix well, bring to a boil, reduce heat, cover, and cook for 10 minutes.

6. Add greens and cook for 10 minute more, or until all ingredients are done.

7. Correct seasoning to taste.

Garnish each plate with the chopped fresh cilantro if desired

Your body will thank you with good health, stemming from good nutrition.

Also if you raise your family on green foods, they will eat them for a live time. 

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Now this is a great take to work salad

Kale and Avocado Salad

Now this is a great take to work salad. I've even taken it on my road trips. I love eating greens and by now I have started to crave them. So this is a wonderful greens fix for my health diet. Check out the "Greens for digestive flow" tab for more green recipes. 

Ingredients

One bunch of kale

One medium size tomato or Grape tomatoes

One small onion or 2 green onions

¼ cup hemp seeds

Directions

First thing, wash and tear the kale, into bite size pieces. Put the prepared kale into a large bowel and cover kale with tap warm water and let sit while you prepare the rest of the recipe.  (20 min to 1hour)

Dice the onion and tomato into small pieces. Put them all into a salad bowl, add the hemp seeds and toss.  Add the salad dressing and let marinate in the refrigerator for a couple hours.

Dressing

½ Avocado

½  Lemon squeezed

Braggs liquid seasoning or sea salt, to taste

Blend with fork or blender.  Balance the taste (if to salty add lemon and if to lemony add salt, till you have a good balance)

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As Winter approaches Soup is a Great Warmer

Shantih's Coconut 
Carrot-Squash Soup          8 large servings

This recipe brings back memories. Shantih and I were living together and sharing a kitchen.  We both love to be creative with recipes and really share the love of food.  So this is one of the recipes that has stood the test of time.  I hope you have fun sharing this wonder warming soup.

Ingredients

2 1 liter cartons of Organic vegetable broth

2 cans of coconut milk

2 tsp green curry paste

½ bag of baby carrots or equivalent amount of larger carrots

1 large acorn squash (pealed)

½ lemon, fresh squeezed

Sea salt to taste

Directions

1                    In a large soup pot cook the carrots and squash and puree in blender or hand held blender right in the pot. Retain liquid and blend into soup.

2                    Return puree to pot if using a blender.

3                    In a Soup pot add broth, coconut milk and green curry

4                    Heat to near boil and then simmer

5                    Add lemon

6                    Add salt

Enjoy              

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Sprouted Granola

This is one of my faves! It does take some time to make but the reward is worth the effort. Great nutrition at the ready. It's a great take with you snack as well as a great breakfast treat. I add coconut yogurt to mine in the morning with fresh berries. Really yumm!

Ingredients    You will need a dehydrator for this recipe 

Add any of the options below: 10 cups of volume before soaking

Sprouted Buckwheat *

Sprouted Millet* 
Sprouted Amaranth*

Sprouted Quinoa* 
Soaked Sesame Seeds* 

Hemp seeds***

Soaked Flax Seeds

Chia Seeds**

Soaked Currants**                    

Soaked Yellow Raisins**
Soaked Walnuts**                      

Freeze-dried Coconut***
Sprouted Pumpkin Seeds**       

Sprouted Sunflower Seeds**

Goji berries**

* soak 7 hours in water

** soak 4 hours in water

*** soak 1 hour in water   

¼ cup oil of choice (macadamia, almond, olive, sunflower oil, coconut oil) 
½ cup Diced Fresh Strawberries (or any berry of choice)
1 tsp Sea Salt
1 tsp Vanilla
¼ cup unpasturized honey or Maple Syrup (Option 1/3 cup Date sugar)

Note: sweeten to taste

Directions

Mix all ingredients together in a large bowl, stirring well with                                                                           a large spoon.

In a small bowl mix together the fresh berries, salt, vanilla, sweetener of choice, oil of choice.

Then add the wet mixture to the soaked ingredients in the large bowl. 

On each dehydrator shelf. Place a thick layer of about 1/2" on mesh dehydrator sheet. 
Dehydrate until crunchy - about 12-14 hours. 

Serve with fresh nut milk or hemp milk. 

Hmm Hmm Good!!  This is a nutrient dense granola, very crunchy, and remains so even in milk.                                                             

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Green Smoothies, My Power House Secret!

Green Smoothie recipes   I'm sharing today my power house secret!  I take these smoothies with me everywhere. They save me from starving and having to eat foods that I would rather not. They have saved my digestion many times. I hope you get as great a benefit as I do. 

So read on ...

... as always more recipes are in the categories to the left side of the page.

Basic recipe Sweet (yield 4 cups)

4 leaves of black or green kale, take out hard stem

½ cup of sprouts (any kind) optional

1 banana

½ cup blueberries

1 table spoon of unpasturized honey

2 cups filtered water or coconut water (no sugar or preservatives added)

Basic recipe Savory (yield 4 cups)

2 cups of Spinach

½ cup parsley

1 clove garlic

½ red, yellow or orange bell pepper

½ lime or lemon (fresh squeezed)

3 roma tomatoes

½ cup of sprouts (any kind) optional

2 cups filtered water or coconut water (no sugar or preservatives added)

Basic Nutritiously Bitter (yield 4 cups)

4 leaves of kale, take out hard stem

¼ avocado

1 to 3 cloves of garlic

¼ cup lime or lemon (fresh squeezed)

1 red, yellow or orange bell pepper

2 celery sticks

¼ bunch or parsley

½ cup of sprouts (any kind) optional

2 cups filtered water or coconut water (no sugar or preservatives added)

For all recipes add all the ingredients to a high powered blender and blend till a smooth consistency.

Green Smoothie benefit:

Increase your digestion, Increase your assimilation of food, Helps purify liver, Builds blood, Resulting in better health and energy

Important Tips

Storage of Green Smoothies

While fresh is always best, green smoothies will keep in cook temperatures for up to two days, which can be handy at work and while traveling.

Rotation of Greens

The importance of using a variety of greens adds a variety

of nutrients and tastes to your diet.  

This variety makes sure you do not loose your desire for green smoothies.

Any green leafy vegetable can be substituted in all recipes

(see list on front page)

Substitute variety of fruits

in all recipes.

Get creative and make

your own recipes.

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Easy Green Drink

Your Body will Reward you with a Big Thank You of Good Health

When Diet Changes, Everything Changes!

When I discovered how easy it was to add fresh organic and raw greens to my day. I starting doing this every day, Wow! Great changes in my health started to happen. I bought a to go cup and took my drinks with me as I ran out the door.  My body was satisfied and my cravings for bad food really disappeared. My digestion became stronger and I just wanted more green juice. It's now a very loved part of our day in my house.

Try this easy recipe and let me know how you feel?

As  always all the recipes from past postings are listed to the left. Please look them over also.

STEP 1: What I have on hand before you get the produce out:
1) Sharp knife and chopping board
2) Large bowl
3) Juicer with one bowl for catching juice and one for catching pulp
4) Hand lemon squeezer
5) 2 large drinking glasses and 2 travel cups (for take with you juice, keep in a travel cooler)

STEP 2: The produce:
Drink the same juice or vary with the options shown below  

Pull out of the fridge:
* 1 long cucumber or zucchini
* 5 stocks of celery

* 1 cup of sprouts (option, omit till you have some fresh in the house or grow your own, ask Suzanne about        seminar options on sprouting)
* 1 bag baby spinach (220g) or kale or parsley (parsley could have sand so wash well)
* 1 lemon (fresh squeezed not juiced)
* 1 lime (fresh squeezed not juiced)
* 1 apple (core taken out)

1/2 Pineapple (option at first if you need this juice sweeter, wean off the pine apple as you get use to this juice)

***Note: Produce should be organic … Wash the above well with a good food grade soap to remove any preservative spray or critters.

Once you have everything together, then get out a big bowl put all the vegetables cut up into the bowl. Get your juicer set up and start juicing.  Add the lemon or lime at the end in your glass.

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