Favorite Green Drinks

healthy green drink

Lots of talk about “Green Drinks” these days; what does that mean, exactly? Well, it can have lots of meanings. First, you can juice our greens and just drink them! We recommend using a blend: Kale, arugula, lettuce and a little parsley & cilantro for added kick and detox power. Some folks like to use garlic &/or ginger and some like a little lemon. Experiment and see what you like.

My favorite way to make a Green Drink is to use the whole leaves in the Vita-Mix. (if you’re using a standard blender, you’ll need to chop the greens before adding) We use some frozen fruit (current faves: Mango & Pineapple) a little OJ, water & splash of coconut milk & the secret ingredient: Juice Plus+ Complete; a blend of ancient grains, spirulina, wheat grass juice, Norwegian Kelp & lots of plant proteins: chickpeas, rice, etc.

The most important thing about making a Green Drink is to experiment to find the way you like to drink your Greens & to do it EVERY DAY.

Make a Green Drink today!

Dark leafy green vegetables are among the healthiest foods ever.  Rich in essential vitamins and minerals, they provide your body with all it needs to detox effectively. There are so many health benefits associated with them, that adding some to your daily diet is probably one of the best thing you can do for your body.  Here are just a few good things green vegetables can do for you:

  • Lower cholesterol
  • Help in cancer prevention
  • Support natural detoxification
  • Provide you with antioxidants and anti-inflammatory compounds
  • Help treat and prevent inflammatory diseases
  • Prevent premature ageing
  • Support skin health
  • Alkalize the body
  • Support cardiovascular system
  • Support your bone health and prevent osteoporosis
  • Regulate blood sugar and help in type 2 diabetes
  • Help fight against obesity
  • Support our digestive system.

Tofu Scramble

(Adopted from “Vegan With A Vengeance” by Isa Chandra Moskowitz )
Serves 4

Most folks prefer the scramble with nice big pieces in it. It’s crumbled, yes, but not completely in crumbles. Just kind of torn apart and then broken up a bit when cooking in the pan. Garlic, some cumin, a little thyme – that is the base. From there you can do countless variations using whatever is in your fridge that morning. In this episode, I used mushrooms, tomatoes, spinach, peppers and avocado.

Tofu Scramble

Ingredients

  1. 2 teaspoons ground cumin
  2. 1 teaspoon dried thyme, crushed with your fingers
  3. 1/2-teaspoon ground turmeric
  4. 1-teaspoon salt
  5. 3 tablespoons water
  6. 2 tablespoons olive oil
  7. 3 cloves garlic, minced (or more, to taste)
  8. 1 pound extra-firm tofu, drained
  9. 1/4-cup nutritional yeast
  10. Fresh black pepper to taste

Instructions

First stir the spice blend together in a small cup.

Add water and mix. Set aside.

Preheat a large, heavy bottomed pan over medium high heat.

Sauté the garlic in olive oil (or just water) for about a minute.

Break the tofu apart into bite-sized pieces and sauté for about 10 minutes, using a spatula to stir often.

Get under the tofu when you are stirring, scrape the bottom and don’t let it stick to the pan, that is where the good, crispy stuff is.

Use a thin metal spatula to get the job done, a wooden or plastic one won’t really cut it. The tofu should get browned on at least one side, but you don’t need to be too precise about it. The water should cook out of it and not collect too much at the bottom of the ban. If that is happening, turn the heat up and let the water evaporate.

Add the spice blend and mix to incorporate. Add the nutritional yeast and fresh black pepper. Cook for about 5 more minutes. Serve warm.

You can include these additions to your scramble by themselves or in combination with one another. All of the veggies add more nutrition, taste and variety of textures to the dish.

Broccoli – Cut about one cup into small florets, thinly slice the stems. Add along with the tofu.
Onion – Finely chop one small onion. Add along with the garlic, and cook for about 5 minutes, until translucent. Proceed with recipe.
Red Peppers – Remove stem and seed, finely chop one red pepper. Add along with the garlic and cook for about 5 minutes. Proceed with recipe. You can also roast them first and then add with tofu.
Mushrooms –slice or chop about a cup of mushrooms. Add along with the tofu.
Olives – Chop about 1/3 a cup of sliced olives. Add towards the end of cooking, after mixing in the nutritional yeast.
Spinach – Add about 1 cup of chopped spinach towards the end of cooking, after mixing in the nutritional yeast. Cook until completely wilted.
Carrots – Grate half of an average sized carrot into the scramble towards the end of cooking. This is a great way to add color to the scramble. Saffron will also do it.
Avocado –Just peel and slice it and serve on top.

Scrambled tofu is one of the most mundane vegan recipes there is. But for anyone experimenting with plant based eating, it’s one of the most important dishes to learn. For many, it’s a staple.

You don’t have to stop at breakfast, or limit yourself to a plate of scramble and hash browns Here are a few ways to spruce up your scramble, or use up your leftovers.

Serve in a squash bowl: Serve in half a baked squash. Caramelized onions would be nice, too.
Breakfast burritos: Wrap up with potatoes, fresh salsa and guacamole.
Add to mac and cheese: Use up leftover scramble (or make some scramble just for the occasion!) by adding it to your favorite vegan mac and cheese recipe.
Lettuce wraps: Tuck scramble into lettuce, serve with fresh tomatoes and drizzle with vinaigrette
Make a sandwich: A scramble sandwich with avocado, red onion and sprouts.
Make a knish: Make potato knishes and add a layer of scramble
Stuff peppers: Mix with a can of black beans and some salsa. Stuff into red peppers, bake and top with a little vegan cheese at the end.
Crepe filling: Serve in a crepe, with a vegan hollandaise sauce.

You can read more about the health benefits of tofu in my Thanksgiving Faux Turkey Breast recipe.

Here are just some of the health benefits of the veggies I used, but as I said earlier, the variations are endless!

Tomatoes contain lycopene. Lycopene is a powerful antioxidant & scientific research has found a link between lycopene & lower levels of certain cancers. Lycopene has also been found to be beneficial to the heart & blood vessels, skin, & bones. When tomatoes are cooked, as in this rendition, the lycopene levels are higher & easier for the body to absorb.

Other vegetable toppings contain nutrients that promote better health.. Onions contain chromium & vitamin C, & can help regulate blood sugar, blood pressure & cholesterol. Bell peppers contain high levels of antioxidants & vitamins C, B6, & A, which help keep cells healthy. These vitamins also support the immune system, metabolism, digestive health & good vision. Mushrooms contain zinc, riboflavin & potassium, all necessary for many important functions in the body & help keep the central nervous system healthy. Combined, these nutrients go a long way to protect your heart & prevent disease.

Joy and Janis Make Holiday Gluten Free Pankcakes

Joy and Janis Make Holiday Gluten Free Pankcakes

Ingredients

  1. 1 cup Pamela’s Gluten Free Pancake & Baking Mix (or other brand of your choice)
  2. 1 cup gluten free flour mixture of your making (I used coconut, almond, teff and chick pea)
  3. 1/2 cup gluten free oats, uncooked
  4. 1/2 cup quinoa, cooked
  5. Handful each of chopped walnuts and sliced almonds
  6. 2 tablespoons of seed mixture (chia, flax, hemp)
  7. 1 teaspoon cinnamon
  8. 1 egg, beaten (or powdered egg replacer for vegan)
  9. 1 banana, mashed
  10. 1 tablespoon melted ghee (or coconut oil for vegan)
  11. 1 teaspoon vanilla
  12. 1 teaspoon ghee (or coconut oil)
  13. Pure maple syrup (or syrup of your choice)

Instructions

Pre-heat a griddle or frying pan on the oven at medium heat for approximately 7-10 minutes.

You can test the heat of the griddle/pan by dropping a small amount of batter onto it. When it sizzles, the griddle/pan is ready.

Mix together the dry ingredients, lightly. Add beaten egg (or egg replacer), mashed banana, melted ghee (or coconut oil) and vanilla to the mixture and stir until mixed, taking care not to over handle.

Once the griddle/pan is at optimum heat, place the additional ghee or coconut oil on it and distribute evenly with a spatula/pancake turner.

Ladle the batter onto the griddle/pan in the size of your choice: tablespoon for “silver dollar” pancakes or a 1/4 cup measuring cup for larger pancakes. Once you see the pancakes bubbling up from the griddle/pan, turn over with spatula/pancake turner. Wait a similar length of time and then remove pancakes from griddle/pan.

Serve with pure maple syrup (or the syrup of your choice), with optional room temperature ghee or coconut oil. Berries can also be added to make them even more festive and delicious! Even better is to pair them with a mimosa!

Notes:

My sister, Janis, has perfected this recipe. It’ a perfect combination of healthful ingredient and deliciousness! It wouldn’t be a holiday morning without her making batches and batches of these for everyone! Getting all of these grains, nuts and seeds in your diet is so helpful for brain & heart health as well as managing weight. Thanks, Janis!

Vegan Pumpkin Spice Latte

Vegan Pumpking Spice Latte

Ingredients

  1. I cup Almond Milk Creamer
  2. 2 Tbsp. canned pure pumpkin puree
  3. 2 Tbsp. maple syrup
  4. 2 whole cloves
  5. 1 cinnamon stick
  6. ¼ cup hot espresso or strong coffee
  7. Coconut whip (thawed)

Instructions

Combine the creamer, pumpkin, maple syrup, cloves and cinnamon in a small pot and bring to a gentle boil.

Remove from heat and discard the cloves and cinnamon stick. Whisk vigorously until foamy.

Pour espresso into mug (clear glass is pretty!) and top with frothy mixture followed by a dollop of the coconut whip and freshly grated nutmeg! Oui la!

Benefits

This recipe was in the same magazine as the vegan pumpkin risotto recipe; what a contrast! The original recipe called for heavy cream so I just substituted almond milk creamer and coconut whip and it was delicious. What a great way to wake up on a holiday morning and its easy to make for a crowd by just multiplying the ingredients. I’m not going to pretend that this is a “health” drink but substituting the dairy products for plant based alternatives make it a healthier choice and the addition of pumpkin, cloves and cinnamon add nutritional benefits. Spices are often overlooked as the nutrient powerhouses they are.

Let’s talk about cloves.

Clove contains significant amounts of an active component called eugenol, which has made it the subject of numerous health studies, including studies on the prevention of toxicity from environmental pollutants like carbon tetrachloride, digestive tract cancers, and joint inflammation. Eugenol functions as an anti-inflammatory substance. In animal studies, the addition of clove extract to diets already high in anti-inflammatory components (like cod liver oil, with its high omega-3 fatty acid content) brings significant added benefits, and in some studies, further reduces inflammatory symptoms by another 15-30%. Clove also contains a variety of flavonoids, including kaempferol and rhamnetin, which also contribute to clove's anti-inflammatory (and antioxidant) properties.

In animal studies, the addition of clove extract to diets already high in anti-inflammatory components (like cod liver oil, with its high omega-3 fatty acid content) brings significant added benefits, and in some studies, further reduces inflammatory symptoms by another 15-30%. Clove also contains a variety of flavonoids, including kaempferol and rhamnetin, which also contribute to clove's anti-inflammatory (and antioxidant) properties.

Like its fellow spices, clove's unique phytonutrient components are accompanied by an incredible variety of traditionally recognized nutrients. Cloves are an excellent source of manganese, a very good source of vitamin K and dietary fiber, and a good source of iron, magnesium, and calcium.

Gluten Free Bagels with Dairy Free Cream Cheese & Faux Lox

Gluten Free Bagels with Dairy Free Cream Cheese & Faux Lox

Ingredients

  1. Sami’s Kitchen Gluten Free Bagels (or any brand you like)
  2. Kite Hill Dairy Free Cream Cheese (or any brand you like)
  3. Thinly sliced red onion
  4. Capers
  5. The best, most beautiful tomatoes you can find

Instructions

Toast split bagel while prepping the other ingredients. This will be super fast.

Most important: make sure the onion and tomatoes are really thinly sliced.

Once the bagel is toasted, spread with the “cream cheese”, press the capers and red onion slivers into the cheese and top with the tomatoes, layering them, mimicking the look of lox. Yum!

Benefits

Growing up in a small town, I didn’t know what bagels and lox were but once I discovered them, I was in love! Such a great way to start a lazy weekend morning! THEN…I learned that gluten, dairy and raw fish were not so good for me…boo! This recipe gave me back this guilty pleasure without all of the downsides. With the holidays coming up, This recipe is a perfect crowd pleaser AND, is something you can prep and let your guests assemble as they stumble out of bed. Make a pot of coffee and/or a pitcher of mimosas and you will be known as the best hostess ever!

So, just a few health notes: Benefits! You know how I rave about onions and tomatoes…so many antioxidants. Lycopene is the best known antioxidant in tomatoes and is associated with reduction in the risk of many cancers, improved bone health and cardiovascular function. Tomatoes are also high in Vitamin C, biotin, molybdenum, vitamin K and many other vitamins and minerals. Onions are loaded with anti-cancer, anti-fungal and overall disease preventing nutrients. You can read more about these 2 amazing foods at www.whfoods.org. Capers are a little known power house full of vitamins, minerals, anti-oxidants and fiber. They are particularly beneficial for hair and skin health and are helpful for reducing rheumatism, diabetes, congestion and flatulence!

Gluten Free Bagel Vegan Cream Cheese Faux Lox

 

Dairy links to cancer: (this info is from www.drmitraray.com)

I recommend two excellent best-selling books by Prof. T. Colin Campbell, ‘the father of nutritional biochemistry ‘are The China Study and Whole. These books describe decades of research linking cancer with the consumption of casein (the predominant protein in dairy), and animal food consumption in general.

The New York Times calls the China Study “the Grand Prix of Epidemiology” –http://www.nytimes.com/1990/05/08/science/huge-study-of-diet-indicts-fat-and-meat.html. –http://well.blogs.nytimes.com/2011/01/07/nutrition-advice-from-the-china-study/?_php=true&_type=blogs&_r=0 http://nutritionstudies.org/no-whey-man-ill-pass-on-protein-powder/

Also here is a quick list of papers on the topic.

[1]. Rohrmann S, Platz EA, Kavanaugh CJ, et al. Meat and dairy consumption and subsequent risk of prostate cancer in a US cohort study. Cancer Causes Control 2007; 18: 41-50.

[2]. Mitrou PN, Albanes D, Weinstein SJ, et al. A prospective study of dietary calcium, dairy products and prostate cancer risk (Finland). Int J Cancer 2007;

[3]. Willett WC. Nutrition and cancer. Salud Publica Mex 1997; 39: 298–309.

[4]. Chan JM, Stampfer MJ, Ma J, et al. Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. Am J Clin Nutr 2001; 74: 549-54

[5]. Tseng M, Breslow RA, Graubard BI, Ziegler RG. Dairy, calcium, and vitamin D intakes and prostate cancer risk in the National Health and Nutrition Examination Epidemiologic Follow-up Study cohort. Am J Clin Nutr 2005; 81:

[6]. Veierod MB, Laake P, Thelle DS. Dietary fat intake and risk of prostate cancer: a prospective study of 25,708 Norwegian men. Int J Cancer 1997; 73:

[7]. Grant WB. An ecologic study of dietary links to prostate cancer. Altern Med Rev 1999; 4: 162-9.

[8]. Kushi LH, Mink PJ, Folsom AR, et al. Prospective study of diet and ovarian cancer. Am J Epidemiol 1999; 149: 21-31.

[9]. Fairfield KM, Hunter DJ, Colditz GA, et al. A prospective study of dietary lactose and ovarian cancer. Int J Cancer 2004; 110: 271-7

[10]. Schwartz GG, Hulka BS. Is vitamin D deficiency a risk factor for prostate cancer? (Hypothesis). Anticancer Res 1990; 10: 1307-11.

[11]. Miller A, Stanton C, Murphy J, Devery R. Conjugated linoleic acid (CLA)-enriched milk fat inhibits growth and modulates CLA-responsive biomarkers in MCF-7 and SW480 human cancer cell lines. Br J Nutr 2003; 90: 877-85.