Category Archives: Healthy Eating

Smoothie Day of Summer – Day Four

Keeping in stride with our Smoothie Days of Summer, it is day four and time to give you the newest smoothie recipe.

Prepare the components for this smoothie the night before, then blend them in the morning for a zesty beverage that’s great for brunch.

Day four’s smoothie is the Pineapple-Tomatillo Smoothie.

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Ingredients

2 cups chopped fresh tomatillos

1 cup unsweetened pineapple juice

1/2 jalapeño chile, seeded

1 cup frozen pineapple chunks

1/2 cup cilantro leaves

Cooking Directions

  1. Bring tomatillos, pineapple juice, and jalapeño to a boil in a small saucepan. Reduce heat to low and simmer 5 minutes. Remove from heat, and chill.
  2. Combine tomatillo mixture, pineapple chunks, and cilantro in blender. Puree on high until thoroughly blended.

PER 1-CUP SERVING: 152 cal; 2 g prot; 2 g total fat (<1 g sat fat); 35 g carb; 0 mg chol; 7 mg sod; 4 g fiber; 26 g sugars

Vegetarian / Gluten-free

Southwestern Fresh Corn Stew

Cooking with fresh corn can be appealing. Its sweetness and crunch can’t be matched by frozen corn kernels.

This is a great dish that I found on another site. Check it out and give it a try. Come back and give the rest of the group your feedback.

Click the link blow to go to the vegkitchen.com website for detailed information on the Corn Stew.

Source: Southwestern Fresh Corn Stew

Smoothie Days of Summer – Day Three

Today we are going to enjoy a special smoothie that is packed with greenness and gets more of its protein from almonds. To get thing prepared you will want to peel whole bananas, and freeze in plastic resealable bags. When you’re ready to make a smoothie, just break one into chunks.

So without further ado, here is the Fresh Spinach and Almond Smoothie.

Ingredients

2 cups fresh baby spinach

1 medium frozen banana, broken into pieces

1.2 cup unsweetened almond milk

2 Tbs. raw almonds or 1 Tbs. almond butter

1 tsp. agave nectar (or to taste)

1/2 tsp. almond extract

Place all ingredients in blender, and bland until smooth.

PER 1 1/2-CUP SERVING: 256 cal; 6 g prot; 9 g total fat (<1 g sat fat)42 g carb; 0 mg chol; 168 mg sod; 8 g fiber; 20 g sugar Vegetarian/Gluten Free

Smoothie Days of Summer – Day Two

Here we are at Day Two of our Ten Smoothie Days of Summer. Today we will be taking a look at a great smoothie that contains Greek yogurt. This and our other ingredients mix to make a mildly sweet, refreshing smoothie that is also very filling.

Green-Smoothie-Recipe-1

Ingredients

1 cup frozen green grapes

1/2 English cucumber, peeled and chopped (1 cup)

1/2 cup plain fat-free Greek yogurt

1/2 Tbs. honey

Place all ingredients in blender, and blend until smooth.

PER 1 1/2-CUP SERVING 212 cal; 12 g prot; <1g total fat (<1 g sat fat); 43 g carb; 0 mg chol; 49 mg sod; 2 g fiber; 38 g sugar.

 

Smoothie Days of Summer – Day One

Over the course of the next 10 days, we will be sharing recipes for some incredible green smoothies. Get a chance to learn and enjoy some of the surprising combinations of green ingredients in a liquid way. Drink your greens and enjoy them.

Please check them out, give them a taste and come back and give a comment on what you think.

Lets start thing off with a Green Garden Smoothie.

This light, all-vegetable smoothie is a good one to add to a cleanse. Try serving it as a chilled soup for lunch.

Ingredients (Vegan & Gluten Free)

3/4 cup chopped celery (1 small stalk)

3/4 cup chopped fennel (1/4 large head)

3/4 cup chopped romaine or green leaf lettuce

3/4 cup frozen peas

2 Tbs. non-dairy milk or water

1 Tbs. fresh parsley leaves

1 Tbs. chopped fennel fronds

1 Tbs. lemon juice

4 ice cubes

Place all ingredients in blender, and blend until smooth. Season with salt and pepper, if desired.

PER 1 1/2- CUP SERVING: 49 cal,; 3 g prot; <1 g total fat (<1 g sat fat); 9 g carb; 0 mg chol; 60 mg sod; 3 g fiber; 3 g sugar

Willy Street co-op – A great organic Co-op in Wisconsin

On a recent trip to Wisconsin,  I had the extreme pleasure of visiting the Willy Street Co-op. This organic co-op is located in two locations in Wisconsin.

  1. 1221 Williamson St. Madison, WI
  2. 6825 University Ave. Middleton, WI

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Our Mission Statement

The Williamson Street Grocery Co-op is an economically and environmentally sustainable, cooperatively owned grocery business that serves the needs of its Owners and employees. We are a cornerstone of a vibrant community in south-central Wisconsin that provides fairly priced goods and services while supporting local and organic suppliers.

My visit was to the one on University Ave. It is an incredible, clean and fun place to go. Stopping at the information desk right inside the front door, I was greeted with a big smile and a welcome attitude from the young lady who staffed this spot. She answered my questions and had time to go over how things work.

Continue reading Willy Street co-op – A great organic Co-op in Wisconsin

Saucy Vegetable Tofu

This is a quick, easy way to prepare some yummy veggies with tofu that your kids are sure to enjoy.

PREP/TOTAL TIME: 20 MIN. YIELD: 6 SERVINGS

8 oz. uncooked whole wheat spiral pasta

1 large onion, coarsely chopped

1 large green or sweet red pepper. coarsely chopped

1 medium zucchini, halved lengthwise and sliced

1 Tbsp. olive oil

1 pkg. (16 oz.) firm tofu, drained and  ut into 1/2-in. cubes

2 cups meatless spaghetti sauce

  1. Cook pasta according to package directions. Meanwhile, in a large skillet, saute the onion, pepper and zucchini in oil until crisp-tender.
  2. Stir in tofu and spaghetti sauce; heat through. Drain pasta; serve with tofu mixture.

Nutrition Facts: 1 1/4 cups tofu mixture with 2/3 cup pasta equals 274 calories, 7g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 41g carbohydrate, 7g fiber, 14g protien.

 

Meatless Day: Try the OBD Black Bean Burger w/ Chipotle Slaw

Make one of your days a meatless one with this incredible recipe for a black bean burger topped with a smoky, delicious chipotle slaw. Give it a chance and make a day a week a meatless one with the OrganicBabyDaddy.

 

PREP: 25 MIN. + CHILLING

COOK: 10 MIN.

YIELD: 4 SERVINGS

 

1 can (15 oz.) black beans, rinsed and drained

6 Tbsp. panko (Japanese) bread crumbs

¼ cup finely chopped onion

¼ cup finely chopped sweet red pepper

¼ cup minced fresh cilantro

2 egg whites, lightly beaten

1 garlic clove, minced

¼ tsp. salt

2 Tbsp. red wine vinegar

1 Tbsp. plus 4 tsp. olive oil, divided

1 tbsp. minced chipotle pepper in adobo sauce

1 ½ cups coleslaw mix

2 green onions, chopped

4 whole-wheat hamburger buns, split

 

  1. In large bowl, mash beans. Add panko, onion, red pepper, cilantro, egg whites, garlic and salt; mix well. Shape bean mixture into four patties; refrigerate for 30 minutes.
  2. Meanwhile, in a small bowl, whisk the vinegar, 1 Tbsp. oil, chipotle pepper and sugar; stir in coleslaw mix and onions. Chill until serving.
  3. In a large nonstick skillet, cook burgers in remaining oil over medium heat for 3-5 minutes on each side or until a thermometer reads 160 degrees. Serve on buns with slaw

Nutrition Facts:
1 burger equals 327 calories, 10g fat (1g saturated fat), 0 cholesterol, 635mg sodium, 48g carbohydrate, 9g fiber, 12g protein.

Diabetic Exchanges:
3 starch, 1 ½ fat, 1 lean meat.

Rosemary Sweet Potato Fries

While experimenting with various recipes for use on the food truck, I came across this one for a side dish that can go well with burgers, sandwiches and as a small meal all to itself. Check it out, cook em and give me your feedback.

PREP: 15 MIN. BAKE: 30 MIN.

YIELD: 4 SERVINGS

3 Tbsp. olive oil

1 Tbsp. minced fresh rosemary

1 garlic clove, minced

1 tsp. cornstarch

¾ tsp. salt

1/8 tsp. pepper

3 large sweet potatoes (about 2 ¼ lbs.), peeled and cut into ¼-in. julienned strips

 

  1. In a large resalable plastic bag, combine the first six ingredients. Add sweet potatoes; shake to coat

     

  2. Arrange in a single layer in two 15-in. x 10-in. baking pans coated with cooking spray. Bake uncovered, at 425 for 30 – 35 minutes or until tender and lightly browned, turning ovvassionally

 

Nutrition Facts: 1 serving equals 256 calories, 10g fat (1g saturated fat), 0 cholesterol, 459mg sodium, 39g carbohydrate, 5g fiber, 3g protein.