Friendly Gluten Free Foods

Adventures of a recipe tinkerer and food explorer


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Kale, Parsley and Berry Smoothie

For my smoothies, blueberries and strawberries are the top pick for berries. The raspberries have little seeds that don’t break up in my standard blender. The vitamix 750 breaks up the seeds if left on long enough.

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Vitamix with all ingredients except milk.

Kale, Parsley and Berry Smoothie

Inspired by a Bon Appetite recipe.

  • 1 tablespoon raw walnuts (to bring out the fat soluble nutrients in the kale; optional if using coconut milk, almond milk or milk with fat content)
  • 1 scoop Vega Sport Performance Vanilla protein powder (optional)
  • 1 cup green grapes or 1 tablespoon organic honey
  • 1.25 cup unsweetened coconut milk (or milk of choice)
  • 1/4-1/2 cup (packed) flat-leaf parsley (leaves and stems)
  • 2 cups packed kale (large woody stems and ribs removed)
  • 1/2 cup frozen organic strawberries (about 5 whole)
  • 1 cup frozen organic blueberries
  • 1 frozen medium banana

Blend protein powder, grapes/honey, milk, walnuts (optional) and parsley first. Then add kale. Blend well. Add fruit last. Add more milk or water as needed for desired consistency.

If using a vitamix, put on smoothie preset and use tamper to push down kale and fruits. Let it run for entire duration of smoothie preset.

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Alterations: Other green veggies can be added to this: savoy, bok choy, spinach, and even broccoli.

Calories: 621
Serving Size: 4.5-5 cups

Kale and Parsley Berry Smoothie

** Updated recipe on 05Feb2014

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Arugula-Spinach Smoothie

Woke with a sinus cold and knew that eating something that packed a nutritional punch would be better than a sugar filled breakfast treat so I mentally scanned the items in my fridge. The kale had been used earlier in the week, but there was still arugula and spinach. Though timid about using the bitter green in a smoothie, looking up the health benefits of arugula solidified my plan to eat an arugula smoothie to combat this cold.

In the past, I’ve made a parsley and kale smoothie with great results so I found this Arugula Green Smoothie recipe and modified it with the ingredients on hand. If you like arugula, this smoothie will taste good. I didn’t find it to be bitter but certainly had the arugula flavor throughout. Upon reading the reviews of the above mentioned recipe, which included avocado (a healthy fat), I decided to add some walnuts. Walnuts have little flavor in my opinion, but help absorption of the fat soluble vitamins A and K found in arugula and fat soluble vitamins A, C, E and K found in spinach.

Arugula-Spinach Smoothie Recipe

Makes about 2 cups (16 oz)

The Ingredients

1 cup unsweetened coconut milk (I used so delicious)
1/4 or less cup walnuts (optional)
1 serving of your favorite green superfood or protein powder* (I used vanilla whey protein powder) or sweetener of your choice
1/2 cup arugula (packed)
1/2 cup spinach (packed)
1 fresh or frozen medium banana
1/2 to 1 cup fresh or frozen strawberries
1/2 cup fresh or frozen blueberries

Blending

Through the months of smoothie making with my conventional blender, I’ve found the best way to blend a smoothie is to put the liquid and protein powder (and nuts or flaxseed) in first, blend. Then place the leafy items in and punch down until it blends smooth. Finally, add the frozen ingredients, which make it creamy and thicker, into the blender and blend until desired consistency is reached. Add milk or water/ice as needed.

Trick to freezing bananas

When my bananas get past the point that I would eat them raw, I simply peel and place in a plastic zip freezer bag then put them in the freezer. They are great to add to smoothies because they will cool down the smoothie and typically there is no need to add ice.

*The protein powder is added for flavor and also because coconut milk has zero protein but could easily be left out due to the addition of walnuts.

If you are looking for a smoothie that will make you think of thanksgiving dinner, try this sweet potato smoothie!


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Dairy Free Mixed Berry Protein Smoothie

After my 5 mile run today, I made probably the best tasting smoothie so far – I think it was the peanut butter. Here are the ingredients and approx amounts (I honestly just threw stuff together!) Great source of potassium, protein, and vitamin C.

In a blender, blend until smooth:

1/2 c coconut milk (I use the coconut milk from a can; also this was partially frozen because it was left over from another dish I had made)
1 frozen banana
3/4 c mixed frozen berries (strawberries, raspberries, blueberries, blackberries)
1 scoop vanilla whey protein (optional)
1.5 tsp ground flax seed (for omega 3s!)
2 tsp natural low sodium peanut butter
additional almond milk (about 1/4 cup) as needed for texture

Mixed Berry Coconut Protein Smoothie

Mixed Berry Coconut Protein Smoothie

A little rosemary next time will probably make it quite a fun drink!

Serving Size = 1
Calories: 5763
Total Fat: 32 g
Saturated: 20 g
Polyunsaturated: 1 g
Monounsaturated: 1 g
Trans: 0 g
Cholesterol: 20 mg
Sodium: 149 mg
Potassium: 869 mg
Total Carbs: 53 g
Dietary Fiber: 8 g
Sugars: 26 g
Protein: 25 g
Vitamin A: 6%
Vitamin C: 26%
Calcium: 19%
Iron: 14%