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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


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:


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

Let’s get 2 things out in the open right now:

  1. I need chocolate.
  2. I want to have my cake and eat it too.

It is possible to deliciously “healthify” most sweet treats.  In this recipe I turned a batch of white flour/high sugar/high fat chocolate cupcakes into a tasty *gluten-free (GF) chocolate muffin containing less sweetener and refined oil.

There’s also a “secret” healthy ingredient:  the pulp from juicing beets.  When I juice fresh fruits and vegetables, I occasionally reserve a bit of the pulp from apples, carrots, and beets.  I freeze the pulp for later use.  Chocolate and beet go well together.  I bet you don’t taste the beet!

Dry Ingredients:

1/3 C EACH:  quinoa, millet, and brown rice flours
1/2 C oat flour* (for 100% GF, use GF oats)
3 T ground flax
2/3 C cocoa powder
1 t baking soda
1/2 t salt

“Wet” Ingredients:

1 C non-dairy milk
1 T white vinegar
1/3 C evaporated cane juice (vegan sugar)
1/3 C vegan brown sugar
1/4 C organic canola oil
1 1/2 t vanilla extract
1/2 C pulp from juicing beets

1/3 C vegan chocolate chips (optional)

Combine the dry and wet ingredients separately, then mix together and add the chocolate chips.  Bake in muffin liners at 350 degrees for 22 minutes.  Makes 11.

"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.”

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