You are currently browsing the tag archive for the ‘freezer’ tag.

I first learned about “blended salad” from Dr. Joel Fuhrman.  If you don’t know who Dr. Fuhrman is, be sure to click the link!  In my opinion, his book “Eat to Live” is one of the best books on nutrition.  I love his “nutritarian” approach to health.  It’s all about nutrient density.

A blended salad is basically another type of green smoothie.  My morning green smoothie contains a lot of fruit.  My evening blended salad contains mostly vegetables.

Here’s what I put in my blended salad last night (serves 2):

Parsley, spinach, zucchini, carrot, cucumber, apple, red pepper and lemon juice (frozen).

Blended Salad Ingredients - IMG_2216

PREPARATION

These are tips for preparing lots of vegetables ahead of time.  This cuts down on the amount of work involved.  If it’s too much work, then you probably won’t make blended salads regularly.  Not good!

1.  Buy several bunches of parsley.  Discard the thickest stems. (I don’t need that much fiber!)  Rinse, spin dry, and freeze on parchment paper.  Store in a freezer container.

2.  Have dark leafy greens in your fridge at ALL times.  Rotate through kale, spinach, chard, collards, etc.  Rinse the leaves and remove the tough stem.  Most of the time I throw the stem away, but sometimes I mince it up for soup.

3.  Buy a large variety of vegetables and apples.  Wash, chop (2″ pieces) and freeze most of it.  Always save some of everything for the fridge.  Don’t forget about tomatoes, celery, and avocado.  Keep the tomatoes and avocado fresh.

4.  Use a citrus reamer to juice a whole bunch of lemons at once.  Freeze the juice in ice cube trays.

5.  If you have a juicer, you can also juice some of the vegetables and freeze the juice in ice cube trays.  Using some vegetable juice instead of all whole veggies will cut down on some of the fiber (if getting too much fiber is an issue.)  Save your carrot pulp for other uses (like these muffins).

5.  Blend everything in a high-powered blender like a Vitamix.  Add at least a cup of water per serving.

Blended Salad - IMG_2218

It’s interesting to read nutrition charts showing the percentage of protein, carbohydrate, and fat found in fruits and vegetables.  People are surprised to learn that fruits contain protein and vegetables contain fat.

Please repeat after me:

ALL PLANTS CONTAIN PROTEIN.

PARSLEY:  27% protein, 57% carb, 16% fat

SPINACH:  39% protein, 49% carb, 12% fat

ZUCCHINI:  25% protein, 67% carb, 8% fat

CARROT:  8% protein, 87% carb, 5% fat

CUCUMBER:  19% protein, 69% carb, 12% fat

APPLE:  2% protein, 95% carb, 3% fat

RED PEPPER:  13% protein, 78% carb, 9% fat

LEMON:  7% protein, 90% carb, 3% fat

(Protein, carb, and fat percentages are from the book, “Becoming Raw:  The Essential Guide to Raw Vegan Diets,” by Brenda Davis and Vesanto Melina.  This is another excellent book on nutrition.  You don’t need to be “raw” to read it.)

Happy blending!

Smiling Veg - IMG_9118

Almond Butter Strawberry Energy Bars

“Wet” Ingredients:

1 box (12.3 oz) Firm Silken Tofu (Mori Nu)
1/2 C vegan brown sugar
1/2 C organic apple juice
2/3 C almond butter

Dry Ingredients:

1/4 C EACH:  quinoa flour, millet flour, spelt flour, ground oats & rolled oats
1/3 C whole wheat pastry flour
3 T ground flax
2 T fine shred unsweetened coconut
1 T ground walnuts
1/2 t salt

Organic Strawberries – Wash and pat dry.  Slice.  Use enough to cover the area of a square glass pan.  (I didn’t measure.)

In a food processor, puree the “wet” ingredients.  Add to the dry ingredients.  Spread about half of the mixture in a greased square glass pan.  (I like to use coconut oil to grease pans.)  Spread the strawberry slices on top.

Spread the rest of the mixture.  Bake at 350 degrees for 35-40 minutes.  Cool completely before cutting.  I like to use a pastry cutter.  Freeze them in a container with a little space between each one.

I take these skiing and mountain biking.  Take one out of the freezer in the morning and it’ll be thawed out by the time you’re ready to eat.  Enjoy!

"There are those who are appalled because I am so vocal about injustice, yet I am equally appalled by their silence." Lujene Clark

“Every time you purchase animal products you pay assassins to murder sentient beings for you.”

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 3,973 other followers

"My purpose is not to offend you, it is to provoke you to think." Unknown

Categories

My Last 50 Blog Posts

Archives

November 2019
S M T W T F S
« Sep    
 12
3456789
10111213141516
17181920212223
24252627282930

%d bloggers like this: