Tag Archives: iron

Becoming Greener

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Greetings dear VVP Potluckers! Hope you’re not full-up on smoothies yet-  I beseech you to give just one more a go. Our featured ingredient (by way of orange) sings along with spinach, pineapple and coconut water in the recipe below my “green awakening” story. Enjoy, and happy potlucking!

I’m going to let you in on a little secret. I was scared of green smoothies until just this past summer. Kind of hard to believe, considering the fact that I love greens, I love my Vitamix, and I’m a vegan nearly-nutritionist. Thankfully, all this has changed, and I have The Seed and Victoria Moran to thank.

The Seed is a plant-based nutrition expo/ conference based in New York- this years’ was held in early August in Soho. Dozens of vegan luminaries gather to speak, give demos and generally inspire us all. There are also scores of vendors showcasing their foods and services. I was lucky enough to attend both days thanks to my friend Sarah, amazing creator of the unparalleled Rescue Chocolate.

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Over the course of the weekend I was awed by incredible speakers, among them were Victoria Moran, JL Fields, Jenny Brown of Woodstock Farm Animal Sanctuary and Dr. Robert Ostfeld of the Montefiore Cardiac Wellness Program. Each of these lecturers left me feeling inspired and re-invigorated in my own plant-based nutrition mission. Months later I still revisit their talks in my mind.

So what does this have to do with green juice? I began my Seed experience at Victoria Moran’s talk on the subject of aging gracefully inside and out. If there’s anyone who is an authority there, it is Ms. Moran, as she is gorgeous, eternally youthful and full of vitality. Each time I hear her speak I hang on her every word- she’s not only entertaining but oh so wise. And she’s one of those women who simply glows. Seriously, her skin is just luminescent.

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During her talk, she lauded the power of green juice. “When you’re feeling like that latte at 3pm- get yourself a green juice instead. And then if you still feel like the latte, have that, but I’m pretty sure you won’t.”  Yes, I love my soy latte. But if Victoria’s regimen has anything to do with that unbelievable glow, I’m willing to give it a shot.

So I started drinking green right after her talk. (I went for the smoothie and not the juice, but I still drank my veggies. More on the difference to come) It was a pineapple-orange-spinach coconut water blend and it was my epiphany. I chased that with several other juice & smoothie samples over the two days at the Seed, I particularly loved the Green Mustache orange mango smoothie.

One of the fragrant green smoothies I sampled at the Seed. Orange mango and greens, another combo I need to make at home!

One of the fragrant green smoothies I sampled at the Seed. Orange mango and greens, another combo I need to make at home!

Still I didn’t believe that this sweet green elixir could ever replace my latte or sundry caffeine/ chocolate fix. But wouldn’t you know, it eventually did just that. There I was yesterday, late afternoon, standing at the refrigerator, poised to eat a piece of chocolate when it hit me. I don’t really want chocolate, I want ANOTHER green smoothie! Yes, two green smoothies in one day- I’m still in shock.

(btw, this is not to say there’s anything wrong with chocolate, but when I want chocolate it’s generally because I have low blood sugar.  Chocolate isn’t going to fix that in the long run.)

 And then miraculously, I actually went for two days in a row without coffee. So yes, Victoria was completely spot on.

The inaugural green smoothie at the Seed

The inaugural green smoothie at the Seed

Why should we drink green smoothies & juices anyway? The same reason we need to eat our veggies. Most Americans eat less than one serving of fruits and vegetables daily. No wonder we are so sick- vegetables are really not optional. The micronutrients and phytochemicals in fruits and vegetables are integral to so many of the basic metabolic processes our bodies perform everyday.

We may not initially see the damage we do our bodies by depriving ourselves of these vital nutrients. But it catches up with us eventually, and may manifest in any number of forms from obesity to osteoporosis to cancer.

In fact the risk of cancer decreases with an increased intake of fruits and vegetables, and the earlier in life one begins eating large amounts of these foods, the more protection one has. So really, we should try to get in as many servings of fruits and veggies as we possibly can. Even the five a day recommendation is really conservative.

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Here’s why smoothies are so amazing. If you really tried, you could probably get in 10 servings of fruits and veggies into one 12 oz glass. My smoothies have at least four or five. I try to get in at least three servings of green veggies along with a fruit or two. Your green smoothie will provide you with iron, calcium, protein, and so many other important vitamins, minerals and phytochemicals.

And why am I touting smoothies and not necessarily juice? Juice is great too, I drink juices now and then when I’m out and about. But I chose to buy a Vitamix because making smoothies retains all of the fiber, and phytochemicals work synergistically with the fiber to which they are bound.  Drinking the vegetables and fruits in their whole forms can be even more powerful than drinking the nutrients stripped from the fiber, which occurs in juicing.

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And fiber is incredibly important of it’s own accord- it helps in cancer prevention, in maintaining good cholesterol levels, a healthy weight, and healthy blood sugar levels. And remember, we only get fiber through plant foods.

Another plus for the smoothie side- many nutrients are fat soluble, so they are more bioavailable in the presence of healthful fats. Adding a little coconut or almond milk to your smoothie will help your body soak up all those vitamins, minerals and phytonutrients from the fruits and vegetables. But please, don’t add cow’s milk (or any other animal’s) as dairy inhibits our uptake of phytonutrients.

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Nowadays my first stop in the morning is the Vitamix. Even before I have my tea! It took a wee bit of experimenting but I’ve arrived at my favorite combination of ingredients. I do vary it a bit, but my eye opening smoothie needs a base of pineapple, spinach and coconut in some form. I suggest:

2 or 3 two-inch slices of pineapple (roughly 1/8 of a medium pineapple)

3 cups baby spinach

1 small orange

1/2 cup coconut water

3 coconut water ice cubes (just pour coconut water into an ice cube tray, and voila!)

30 seconds in the Vitamix and there you have it- delectable green power.

For variation, sometimes I’ll add some mango or some frozen organic berries. But beware! Berries will turn your juice brown. While it still tastes divine, it makes me sad to lose that green hue.

So thank you Victoria- I’m finally on team green. Hope you, dear reader, will join us!

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Lentil Soup: A Momentary Thaw

This winter, people. Lord help us. As if the mountains of snow here in NYC were not enough, I’m hobbling around in a camwalker boot due to a fractured talus bone. While I’ve been a trooper despite the injury, I draw the line when it’s snowing and/or the roads and sidewalks are a sheet of ice. This means I’ve been in a lot, which translates to a lot of cooking.

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Soup is high on the agenda in this kind of weather. While I had made half dozen other dishes, another round of snow had me craving lentil soup. I generally go straight for The Post Punk Kitchen’s Rustic Winter Stew, but said dish takes just a bit more planning and time. Because the white menace had me trapped in the house devoid of several key ingredients, I set upon making more of an impromptu, easy soup.  All you really need are dry lentils, an onion or garlic, (both are good, but one will suffice) and spices you already have around. I was so pleased with the results that it’s now going to be on the menu at all times.

Why two kinds of lentils you ask? These little red guys will fall apart and give you a nice thick broth, while the green ones will keep their shape.

Why two kinds of lentils you ask? These little red guys will fall apart and give you a nice thick broth, while the green ones will keep their shape.

This soup has more comfort than a fuzzy blanket. Served with greens and baked potatoes or squash, you have the perfect meal packed with protein, iron, calcium, a host of vitamins, minerals and antioxidants. It’s also really fast and easy to make, so even if it’s 6pm, you can be eating in about an hour, chop to simmer, with a minimum of effort.

A good deal of the broth gets absorbed by the lentils, so when I feel like a brothier soup I make the dish as is, then dilute it on a per-serving basis with some water and add a dollop of red miso for punch. Definitely thaws you out and has a ridiculously high cozy factor. Run, don’t walk to the kitchen now! (but take it from me, be careful not to trip.)

Yield: about 6 cups
Ingredients:

1 teaspoon Olive oil
1 small onion, diced medium
2 cloves garlic, minced note: Feel free to use either onion or garlic, both are ideal but one will suffice.Use an extra garlic clove if using only garlic.

1/2 teaspoon cumin
Several generous grinds fresh black pepper
2 grinds pink salt or sea salt

2 bay leaves
1 cup green lentils
1/4 cup small red lentils
2- 3 carrots, chopped
About 1/2 package Crimini mushrooms (or the whole thing if you dig them as I do.)
4 cups vegetable broth
2 Tbsp Nutritional yeast

Method:
Preheat a medium- large pot over medium heat. Saute the onion in olive oil, along with a dash of salt, for about 1 minute. Add the garlic, cumin, pepper and salt and saute a minute more.
Add the green lentils, bay leaves and vegetable broth. Cover pot and bring to a boil. Stir occasionally for about 20 minutes, until lentils are slightly softened.

Lower heat to simmer. Cook for about 10 more minutes, until lentils are nearly soft. Add red lentils, carrots and mushrooms. Check carrots and lentils for done-ness after 5 minutes. The red lentils should fall apart, but not the green ones. Add nutritional yeast, stir and let sit for 10 minutes or so to allow the flavors to meld and water to absorb more into the lentils. As always, serve with extra nooch and sriraja.