Recipe: Super Greens Frozen Smoothie Bowl

I’ve got a delicious and nutrition-infused smoothie bowl recipe for you. 

TIP 1: To get the most nutrition out of this bowl, mix in the greens & protein powders. 

TIP 2: For more “freeze” factor, use frozen banana and avocado. This will give you a thicker, more ice-cream-like texture

Makes 1 serving.

Ingredients:

• ½ cup (120 ml) unsweetened almond milk or other non-dairy milk

• 1 tbsp chia seeds

• ½ banana, peeled and sliced

• ¼ avocado, peeled and cubed

• 1 cup (140 g) frozen spinach

• ½ cup (80 g) frozen berries

• 1 tsp spirulina powder or other super green powder (optional)

• ½ scoop vanilla/unflavored protein powder (optional)

• 1 tbsp hemp seeds (optional topping)

Directions:

1. Place the milk and chia seeds in a blender and let it soak for about 10 minutes, to allow the chia to gel. 

2. Add the banana, avocado, spinach, and berries and blend at high speed, scraping down the blender as needed. Add 1-2 Tbsp of milk if the mixture gets too thick.

3. Add the spirulina and protein powders (if using). Blend until incorporated. Scrape the mixture into a bowl and top with the optional hemp seeds. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Mila Naumova from Getty Images

Recipe: Black-Eyed Peas & Greens

This recipe will help you ring in the new year with good luck and good health! Although it’s traditionally served with collard greens (which takes 45 minutes to cook), you can save time by using spinach or kale, which cook up in just a few minutes.

Serves 6.

Ingredients:

• 2 Tbsp avocado oil

• 1 yellow onion, finely chopped

• 2 garlic cloves, minced

• 5 cups (215 g) of collard greens or other hearty greens (Swiss chard, kale, spinach, etc.)

• ½ cup (120 ml) vegetable broth (plus more if desired)

• 2 15-ounce (425 g) cans black-eyed peas, drained and rinsed

• 2 Tbsp apple cider vinegar

• ¼ tsp crushed red pepper

• Sea salt & freshly ground pepper, to taste

Directions:

1. In a large heavy skillet over medium heat, warm the oil. Add the onion and cook for 3 - 4 minutes, until it starts to soften. Add the garlic and cook for 1 - 2 minutes until it becomes fragrant but doesn’t scorch.

2. Add half of the greens to the skillet with ½ cup (120 ml) of the vegetable broth. Cover until the greens start to wilt and then add the remaining greens and continue to cook until they reach your desired level of tenderness, stirring occasionally and adding more broth if necessary.

3. Spinach and Swiss chard will take just a few minutes, kale can take 10+ minutes, and collards can take upwards of 45 minutes, depending on how tender you prefer your greens.

4. When the greens are done, stir in the rinsed & drained black-eyed peas and cook until heated through. Add the vinegar, red pepper, and salt and pepper to taste. Serve and enjoy!
   
   

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by mpessaris from Getty Images Pro

Recipe: Savory Lentils with Greens

This recipe qualifies as a stick-to- your ribs comfort food that’s good for you! Plus, it makes for great leftovers.

As-is, this is a vegan recipe but if you want to add more protein, stir in 1 cup of cooked, shredded chicken. 

Serves 6

Ingredients:

• 2 Tbsp coconut oil or butter

• 2 celery stalks, chopped

• 2 carrots, peeled and chopped

• 1⁄2 onion, chopped

• 1⁄4 cup apple cider or white wine vinegar 2 cups uncooked lentils, rinsed

• 2 medium potatoes, peeled and chopped

• 6 cups (1.4 liters) veggie or chicken broth, divided

• 1 bay leaf

• 1 tsp each dried marjoram and thyme

• 1⁄2 cup (120 ml) full-fat coconut milk

• 4 large handfuls fresh spinach or kale salt and pepper to taste

• olive oil and lemon juice (or vinegar) for topping 

Directions:

1. In a soup pot or good-sized saucepan, melt the butter or coconut oil over medium heat. Add the celery, carrots, and onion and saute for 10 minutes, until they are soft. Drizzle in the vinegar and stir to deglaze the pan.

2. Add the lentils, potatoes, and 4 cups (950 ml) of the broth, stirring. Add the bay leaf and spices and let simmer for 45 minutes.

3. Stir occasionally and keep your eye on the pot, adding extra broth when needed so there’s enough liquid to cover the mixture.

4. When the lentils are cooked through, pour in the coconut milk and stir to incorporate.

5. Add salt and pepper to taste.

6. Just before serving, drizzle with olive oil and lemon juice. 

Recipe by: Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images