Berry Boost Smoothie

Don't you just love a good smoothie? Thick & creamy with the bright flavor of berries? Yum!

Sometimes I get carried away with smoothies & add all kinds of stuff, but these are pretty plain & simple. The berries & banana add plenty of sweetness, so there's no need for added sugar. The chia seeds add healthy omega-3 fats, plus protein. They also make it super thick. I think it's much better with them added, but if you don't have any on hand, you can substitute ground flax seeds, or omit.

I love the super subtle coconut flavor the coconut milk adds, but any milk will work. Usually I would use almond milk, but I made a batch of coconut milk this weekend (recipe here, it's super simple!) & wanted to try it out.

Adding a handful of greens is just a nutritional bonus. You can't taste them, but you get all of the nutrient goodness. Too easy! 

As far as smoothies go, these are on the lighter side - no protein powders or nut butters - so they could be a light breakfast or a nice afternoon snack. Either way, they're delicious!

Enjoy!

Berry Boost Smoothie

Serves 2

1 bag of frozen mixed berries (12 oz.)

1 frozen banana

2 T chia seeds

2-3 c refrigerated coconut milk (or other non-dairy milk)

1 handful of kale (or spinach)

Combine all ingredients, starting with 2 cups of milk, in a high speed blender and blend. Add more milk if needed, blending until smooth.

If you don't own a high speed blender, see my tips on blending the greens first here.



Mint Chocolate Green Smoothie + Green Ice Cubes

I have a little secret to share! I'm sure you have all heard about the green smoothie craze that's everywhere. Maybe you've thought they're gross, or maybe you've wanted to try them, but are overwhelmed by all the fresh greens you'd need to keep on hand.

If you think they're gross, I promise you they're not! Start small, with just a handful of spinach, and I guarantee that you won't even notice it's in there. Even if you never add any more than that, at least you're still getting in some greens & all the nutrients that they hold!

If you're in the second group & overwhelmed by the vast quantity of greens you'd need to keep on hand, this tip is for you!

Whether you're a gardener or shop at farmer's markets, there's no question that greens are fresher, tastier, & cheaper when they are in season. I grow kale, Swiss chard, spinach & mixed lettuces each year. They're easy to maintain & they produce quite a lot! Toward the end of the season, I always have an abundance of kale & Swiss chard that I hate to see go to waste when the first frost comes. I take an hour one day in the fall to pick as much as possible, clean it, and make green ice cubes for our winter smoothies. It's easy & I'm always so grateful to have them when greens aren't so abundant.

Taking the time out to make the green ice cubes encourages me to make more green smoothies in the winter. I never have to worry about whether I bought fresh greens or how expensive they might be. I just reach in the freezer, pull out a handful of green cubes, & my smoothie is suddenly full of extra nutrients! I love knowing that these greens were freshly picked & frozen right away, straight from my garden.

 I know that now isn't the best time to be making green ice cubes, but I hope that you'll remember this & try it in the fall. If you start now, you could even try growing some kale yourself! Plant the seeds, water them occasionally, & watch them grow. You can dine well this summer/fall + have green ice cubes during the winter. In the meantime, if you want to try this smoothie, just use a couple handfuls of whatever greens you have on hand.

I thought this smoothie tasted like mint chocolate chip ice cream, so I just had to share. I think that if the Bup wasn't eagerly awaiting his half, I might have drank the whole thing! :-)

 
Mint Chocolate Green Smoothie
Serves 2

2 frozen bananas
6 green ice cubes (or 3-4 handfuls of spinach/other greens)
1 tsp. chia seeds
1/4 tsp. mint extract
1 scoop chocolate protein powder (I used vegan, non-GMO Pure Matters Chocolate Pea Protein)
2-3 c unsweetened almond milk

Combine all ingredients in a high speed blender & process until smooth. Pour into 2 glasses and serve immediately. Smoothie can also be stored in an airtight container in the refrigerator for 2 days. Shake/stir before serving.

Green Ice Cubes

3 bunches of kale, washed
3 bunches of Swiss chard or collard greens, washed
water

Remove the tough bottom part of the stems (about 1/3 up the stalk - the rest should blend just fine). Working in batches, tear leaves into pieces and blend in a high speed blender* with just enough water to allow the greens to move around. Once the first batch is blended, pour 2/3 of the greens into ice cube trays. Add more torn leaves into the 1/3 remaining mixture and blend again. By leaving some of the mixture in the blender, it allows the greens to blend more easily so that you don't need to add as much water. Continue this process until all greens are blended. Place filled ice cube trays in freezer. Once frozen (to be safe, allow at least 10 hours), remove cubes and store in zip lock freezer bags in the freezer. Remove cubes as needed, making sure to reseal the bag. Frozen green cubes should last about 6 months.

*If you don't have a high speed blender, I think you could use a food processor or a regular blender. You may need to completely remove the stems & add more water to get the greens properly blended.

Easy Baked Oatmeal

This one's for all of the oatmeal haters out there. 

It's simple to make & has the same ingredients as regular oatmeal cooked on the stovetop, but isn't runny, goopy, or anything else that usually causes people to dislike oatmeal. The consistancy is more like an oat muffin, though a little chewier & less light.

I've come to this recipe by reading a lot of baked oatmeal recipes & by listening to the Bup's responses every time we eat oatmeal. He can't stand the runny kind. I do make stovetop oats, but they always take him a long time to eat. This is more like a bar, so it's quick & portable.

Plus, it requires much less hands on time. If I have the oven on to bake/roast something for dinner, I'll mix this together & through it in. No stirring over the stove & making sure it doesn't boil required. I recommend baking it at 350, but if your oven is anywhere from 300-450, you should be fine. Just adjust the baking time as needed. I've baked it at many temperatures, even changing while it bakes, & have had no problems. It's very forgiving.

Another great thing about this, is you can cut it into 6 & store it in the fridge. Then each morning you just pull out a slice, heat it & breakfast is ready.

If you'd like your oatmeal a little crispy, you can heat it in the toaster oven. I go back and forth between the microwave & the toaster oven, depending on what I'm in the mood for.

Easy Baked Oatmeal

Serves 6

2 c old-fashioned oats

1 c steel-cut oats

3 T chia seeds

1 T cinnamon

4 c almond milk

Optional Mix-Ins:

1 c pumpkin puree

1/2 c shredded zucchini

1 apple, chopped (this is what I did in the pictures)

1/2 c dried cranberries, raisins, or coconut

1/3 c chopped nuts, any kind

1/4 c maple syrup (if you like your oatmeal sweet, definitely add this)

Preheat oven to 350. Spray a 9x13 pan with cooking spray. In a mixing bowl, combine both types of oats, chia seeds, & cinnamon. Add milk & stir until no dry spots exist. Pour (carefully!) into the prepared pan. Bake for 30-35 minutes. If you add maple syrup or pumpkin puree, it may need to bake longer. You can tell it's done when the top is lightly browned & doesn't jiggle when you move the pan. Allow to cool, then cover & refrigerate. Heat before eating & top with fruit, nut butter, more almond milk, etc.

Chewy Cherry Granola

 Last week I ordered chia seeds from Chiaseedsdirect.com. A few days later, 4 pounds of chia arrived on my door step. I don't think I fully comprehended how many chia seeds I was ordering until I opened that box.

For those of you who only think of chia seeds as what you plant on a chia pet, guess what! You can eat them! Chia seeds are extremely healthy - check out these stats! They have healthy omega-3 fatty acids, complete protein, & lots of B vitamins. They don't have a strong flavor, which makes them versatile in cooking & baking.

One thing to note - when chia seeds come in contact with liquid, they form a gel. This makes them perfect for chia eggs, but also means that in most baked goods they will absorb moisture & thicken the batter.

So now, lucky for all of you, I'm on a kick to find ways to use all 4 pounds. 

I'm not really into chia pudding, although I've only tried pumpkin & I think chocolate would probably rock.

I love adding chia seeds to my oatmeal, but at 1 Tablespoon a day, 4 pounds worth will be rancid before I make it through 1 pound.

Of course, I could freeze some, but that would defeat goal #2 for 2012. I think I still will freeze 2 pounds, but for the rest, it's time to start being creative!

All that, just for some simple granola.

This recipe is filled with nutrients including plenty of omega-3's, fiber, & antioxidants. It's low in fat unlike many granolas (and the fat it does have is healthy fat!). It's also low in sugar. Most of the sweetness comes from the cherry puree, the rest from a spot of honey, both of which are natural sugars & have plenty of nutrients.

If you don't like nuts or are allergic, feel free to eliminate them. We have lots of walnuts, so that's what I used, but I think almonds or hazelnuts would be delicious, too. It would be great without nuts, too.

And for those of you who didn't just purchase 4 pounds of chia seeds, feel free to add some extra oats, flax or wheat germ to compensate. It'll still be good, I promise.

Chewy Cherry Granola
Adapted from How Sweet It Is
Yield: 6-7 cups

4 c old-fashioned oats
1/4 c ground flaxseed
1/4 c wheat germ
1/2 c chia seeds
1/2 c chopped walnuts (or other nuts)
1/4 tsp salt
1 tsp cinnamon
3 T honey
2 T coconut oil, melted (or substitute canola oil)
1 T vanilla extract
2 c cherry puree (about 1 lb of cherries, fresh or frozen)
1/2 c dried cherries
1/2 c coconut flakes (optional)

Preheat oven to 325 degrees. Combine oats, wheat germ, flax, salt, cinnamon & walnuts in a large mixing bowl. Using a food processor, blend pitted cherries until pureed. Stir in coconut oil & vanilla. Add the honey to the oat mixture. Once combined, stir in cherry puree mixture.  Make sure everything is evenly coated. Spread in an even layer on a large baking sheet (or use 2 baking sheets, depending on size). Bake for 30-35 minutes, stirring every 7-8 minutes. Granola should be slightly golden when it is done. As granola cools, it will become slightly crunchy. If you prefer your granola to be very crunchy, bake it for about 10 minutes longer.  Fold in dried cherries and coconut flakes. Store in a sealed container for 1-2 weeks.