Friday, February 6, 2009

Succesful Start to the Day

This is my green shake recipe. It has evolved through the years to a nutritional power pack for the beginning of a succesful day. With its probiotic, phytonutrient and omega 3 value, most of your days needs are met with this shake. Rarely do I find myself beginning a day without it.

Healthy Transitions
Green Smoothie Recipe For Two to Four People

4 cups of leafy veggies with some broccoli thrown in
1/2 cup blueberries
1/2 cup full fat yogurt
1/2 cup kefir
1/2 cup aloe vera juice, water or coconut milk
2 tbs. walnuts
1 tbs. sunflower seeds
2 tbs. flax seeds
2 tbs. hemp seeds
3 brazil nuts1 tbs. chlorophyll liquid
1 tsp. dolomite powder (calcium)
1 tsp. maca powder (adrenal support, amino acids)
2-3 tbs. coconut oil

Blend and enjoy

This is a nice nutrient dense smoothie that contains Vitamins, Minerals, EFA’s as well as booster foods. It’s a great post workout shake. By using mostly leafy greens, the consistency is more liquid and therefore easier to consume. When you blend more “crunchy” veggies, it is thick and difficult to consume. Raw egg may be added for additional protein and lecithin. I also experiment with coconut milk, pumpkin and tropical fruits.

For Children and those who need a more "gentle" start to this smoothie:

For 1 or 2

1/2 Cup Full Fat Plain Yogurt
1/2 Cup Plain Kefir
1/2 banana
1/4 cup frozen raspberries
1/2 cup spinach
2 tbs. peanut butter
1/2 cup of water or coconut milk

You will hear me mention coconut a great deal in my postings. It is one of my favoirte foods. As a medium chain fatty acid, coconut oil provides immediate energy to the body. In fact, it is the one fat that does not require bile for assimilation. It heads directly to the liver, hence the "immediate energy" source. It is an anti-viral and anti-microbial with 58% lauric acid. Lauric Acid is the most important component to breast milk.

Olive Oil Dressing & Marinade

Our Olive Oil Dressing recipe is an old favorite from our previous life as owners of "Tony's Subs" a hot sub sandwich shop that we opened and consequently closed in the early 90's. It works well as a base for other dressings just by adding additional ingredients like mayo, crumbled bleu cheese and additional herbs and spices. This makes the most awesome chicken marinade as well. One of our favorite summer recipes includes BBQ marintated chicken tossed with feta, cucumber, heirloom tomatoes, avocado and fresh basil.

Always keep a 750ml bottle of it on the'll use it frequently!

1 -750ml Organic Extra Virgin Olive Oil
¼ cup Organic Raw Apple Cider Vinegar
3 tbs. Organic dry chopped oregano
2 tbs. Organic dry chopped basil
1 ½ tbs. Organic granulated garlic
½ tbs. Sea Salt

Pour off or use about 1 cup of the olive oil to make room for your added ingredients. A funnel is a big help but remember, put the dry ingredients in first and finish with the vinegar as the cleaning agent for your funnel! Makes clean up a breeze!

The Mother of Grains
If you're looking for a truly healthy food that is rich in protein that your body can easily digest and use, look no further than quinoa. Called the "mother of grains" by the Incan empire, quinoa is native to South America, and is naturally rich in all nine essential amino acids - these are amino acids that we humans can't make from other nutrients, and must obtain from our diet.
Quinoa is particularly rich in lysine, an amino acid that is needed for growth and repair of our tissues. In some individuals, lysine is especially helpful in preventing cold sores, especially when combined with intake of vitamin-c and avoidance of foods that are rich in arginine.
When cooked, quinoa has a slightly nutty flavor that goes well with its fluffy texture. It's gluten-free, and is a good source of a number of micronutrients, most notably magnesium, copper, and phosphorus.

Recipe coming soon

Tony’s Ginger Dijon Salmon with capers

1 lb. Wild Caught Alaskan Salmon

Juice of one lemon
2 tbs. crushed ginger
1 tbs. Dijon mustard
1 tbs. capers
2 cloves fresh garlic
½ cube butter
2 tbs. olive oil
A pinch of sea salt and pepper to taste

Pre-heat oven to 350
Melt the sauce ingredients in small sauce pan. Put ingredients in food processor and return to pan.
Use small baking dish so the sauce can concentrate on the salmon for a poaching effect. Pour ½ of the sauce over salmon and save the remaining sauce to warm and spoon over your finished salmon.
Bake for 30 minutes and serve
Side accompaniment:
Steamed Broccoli
Sauteed Green Beans
Roasted Vegetables

Avocado and Basil Mayonnaise Recipe

Serves 4-6
2 ripe avocados, halved, pitted, scooped out of skins, and cubedLarge handful of fresh basil leaves2 tablespoons extra-virgin olive oil2 teaspoons fresh lemon or lime juice1 garlic clove, peeled and mincedSea salt and black pepper, to taste
1. Combine basil, garlic, and a pinch of sea salt in a small food processor and blend until ingredients form a paste.
2. Add avocados and process until smooth. Blend in the oil and lemon or lime juice, and then season with sea salt and pepper.
Use this delicious avocado and basil mayonnaise in place of regular mayonnaise - It also makes a wonderful dip for baked chicken.


Shanna said...

What types of leafy green veggies are we talking? Spinach? What others without making it bitter?

I am assuming these are fresh veggies not frozen?

Misty Humphrey said...

Hi Shanna
If you're just beginning, spinach is one of the most benign vegetables. Others as you say can be bitter like chard, kale and collard greens. Cabbage is a nice addition as well as lettuce mixes. Micro greens if you can find them add a nice touch and carry a higher nutrient value because it is a sprout rather than a full grown vegetable. And yes, we encourage fresh vegetables though depending upon your location, can be difficult to find so your second choice is frozen. Remember though that frozen spinach carries a stronger taste than fresh due to the blanching.
Thank you for reading!
In Good Health