Breakfast Smoothies

Probably about 2 years ago I started making smoothies for quick breakfasts. The ingredients have evolved depending on what I was into at the time. The result has always been something fruity and filling- perfect for a breakfast on the run. This one may not have the best coloring, but that is because it is full of nutritious ingredients and will be sure to start your day off right!

You can easily make your own breakfast smoothie with ingredients you have on hand. Currently we are having smoothies with spinach or kale, kefir, almond milk, frozen strawberries, ground flaxseed and vanilla protein powder. That combination might not sound the best to you, so how about frozen banana and a dollop of peanut or almond butter and a drizzle of honey?

The other part of making a smoothie is having some type of drink blender. You can spend hundreds of dollars on various blenders. While I personally would love to own a Vitamix or Blendtec, I use a $15 drink mixer from Target. It works just fine for this task.

The addition of spinach or kale is new for us. I wasn't sure about raw spinach for breakfast,  but it literally blends in and does not add any type of leafy flavor to the smoothie. It is a very tasty and easy way to get in some extra vegetables (even if it does make the color of the smoothie slightly less appealing when combined with fruit). Time to pull out your blender!

Strawberry Breakfast Smoothie
1 serving

1 cup raw spinach or kale
1/2 cup strawberry kefir (or yogurt)
1/2 cup plain almond milk (or any other type of milk)
1/2 scoop vanilla whey protein powder*
3/4 cup frozen strawberries(or any type of frozen fruit)
1 tbsp ground flaxseed

1. In a blender, combine spinach, kefier and almond milk. Blend until spinach is combined with the liquids. Add protein powder, flax and frozen fruit. Blend until smooth.

Nutrition Analysis:
Total Calories-260, Total fat- 7g, Saturated Fat- 3.5g, Cholesterol- 50mg, Sodium-230mg, Total Carbohydrate- 32g, Dietary Fiber- 6g, Sugar- 19g, Protein 19g
Vitamin A 60%, Vitamin C 110%, Calcium 25%, Iron 8%

Almond Butter Banana Smoothie
1 serving

1 cup raw spinach or kale
1 cup plain almond milk (or any type of milk)
1/2 scoop vanilla whey protein powder*
1/2 large banana, frozen
1 tbsp ground chia seed (or flaxseed)
1 tbsp almond butter (or peanut)
1 tsp raw honey

1. In a blender combine spinach and milk. Add protein powder, banana, nut butter, chia, and honey. Blend until smooth and combined. Add ice cubes and blend if a thicker consistency is desired.

Nutrition Analysis: 
Total Calories- 330, Total fat-14g, Saturated fat- 1.5g, Cholesterol-15mg, Sodium- 270mg, Total Carbohydrate- 40g, Dietary Fiber- 7g, Sugar, 23g, Protein 17g
Vitamin A-60%, Vitamin C- 40%, Calcium 15%, Iron 8%

*A full scoop of protein powder could be used for extra protein if desired.

Moong Dal with Spinach

I know this doesn't look like much, but trust me, it is delicious. There is rice on the bottom, creamy lentils, spinach and a unique spice combination that makes the flavor unique and very satisfying. This has been a perfect winter lunch this week.

Last year a friend and I took an Indian spices cooking class through Minneapolis Community Education. The instructor was fantastic- teaching us about different spices, having us complete at least part of a dish, having us eat a complete meal and then discussing how each dish is made and the spices in each one. It was very hands on and I left with a wealth of knowledge.

After this class, I felt confident enough to go to an Indian grocery store and fine the appropriate ingredients to made wonderful dal's and curries. This particular dish uses "panch puran" a  combination of spices that are not meant to be used raw or ground. Their are meant to be heated in oil and allowed to pop and bloom. It is a pretty neat technique and that adds incredible flavor.

I also learned about these "bay leaves" which are larger than my hand. These are really "cassia leaf" which is the leaf of a cinnamon tree. Definitely not to be substituted for the typical American bay leaf!
I only made a couple of changes to this recipe from class. It is easy to make and just requires a couple of Indian spices. It is nutritious and perfect for these cold January days.

Moong Dal with Spinach*
Makes 4-6 cups
Adapted from Chef Gayle

1/2 tsp oil (I used grapeseed oil)
1 medium piece of cassia leaf
1 cup moong dal
2 1/2 cups water
1/4 tsp tumeric
1 tsp kosher salt
1 cup coconut milk
1 tbsp oil (canola, vegetable, grapeseed-something light, not olive oil) or ghee
2 tsp panch puran
1/2 tsp cayenne powder
2 cups fresh spinach
fresh lime, cut into wedges
cooked brown rice or naan to serve with the dal

1. Heat a large pot over medium heat. Add the 1/2 tsp oil and when headed, add cassia leaf and moong dal. Sautee lightly for about 3 minutes
2. Add water, tumeric and salt to the dal. Cover and bring to a boil. Then reduce to a simmer and allow to cook until dal is soft (~35 minutes). Stir occasionally and add more water if needed.
3. Once the dal is cooked, stir in the coconut milk and allow to simmer for several minutes.
4. Heat a small skillet over medium heat. When heated, add 1 tbsp oil. Once the oil is heated and shimmering, add the panch purah and temper until the mustard seeds pop- be very careful not to allow this to go to far and burn or the flavor will be bitter. This step only should take 60 seconds or so. Remove from heat and add cayenne.
5. Add the panch purah mixture to the dal and stir to combine.
6. Remove the cassia leaf and add the spinach. Cook for several minutes until the spinach is wilted.
7. Serve over cooked brown rice or naan and a wedge of lime.

*This dish can be made in advance and probably tastes better since the flavors are able to develop

Meatless Monday- Spinach Stuffed Shells

This recipe is pretty quick and easy to put together. Pasta with tomato sauce and cheese is always an excellent way to start of the week and a very happy end to a busy Monday. Adding spinach makes it more nutritious and it's a great way to "hide" a green vegetable. If you can't find these pasta shells, I'm sure you could make this using manicotti or even as a meatless lasagna. I served some green beans with garlic and slivered almonds as a side. We are ready to take on the week after this tasty Meatless Monday!

Spinach Stuffed Shells
Serving Size: 6 shells
Serves: 4

24 jumbo pasta shells (cook and drain according to package directions, do not overcook)
8 oz ricotta cheese
1 egg
2 cups fresh spinach or 1 package frozen spinach, thawed
1 clove garlic
1 tsp dried basil (or a handful of fresh basil if you have some)
Ground black pepper
1/4 cup grated Parmesan cheese plus more for topping if desired
2 cups prepared marinara sauce (homemade or jarred from the store)
1/2 cup grated cheese (mozzarella, Romano, Parmesan, I used some Havarti that I had on hand)

1. Preheat oven to 375 degrees. Combine ricotta cheese, egg, spinach, garlic, basil, ground black pepper and Parmesan cheese in a food processor. Pulse several times until combined.
2. Pour 1/2 cup of marinara sauce over the bottom of large baking dish. Fill each pasta shell with ricotta cheese mixture and place in baking dish
3. Cover shells with remainder of sauce and top with cheese. Cover with foil and bake for about 45 minutes or until bubbling and cheese is melted.

Spring Salads

Ah! Finally the time has come for fresh produce like strawberries, zucchini, and asparagus. These are of course not growing in North Dakota right now, and as much as I would love to only buy local, I would have to wait until July when the farmer's markets start. I am too impatient for that, so I have been buying up all of the spring fruits and vegetables that I can find. Having these makes eating vegetables so much easier! Here are a couple of salads that take only minutes to make and will add some color and flavor to your next meal. Enjoy!

Strawberry Spinach Salad
Serves 1

1 cup raw spinach or other salad greens
2 large strawberries, diced
1/2 celery stalk, diced
1 tsp walnuts, chopped
1 tsp apple cider vinegar
1 tsp olive oil
1 tsp agave or maple syrup
fresh ground pepper

1. Combine spinach, strawberries, celery, and walnuts (Gorgonzola or blue cheese would also be a great addition)
2. In a small dish combine vinegar, oil and agave. Pour over salad and top with fresh ground pepper.

Zucchini Saute
Serves 1-2

1 tbsp olive oil
2 medium zucchini, cut into 1/2 inch coins and then cut into thirds
1 clove garlic, chopped
~8 dry roasted almonds, chopped
salt and pepper
1 tbsp Parmesan cheese

1. Heat oil in a non-stick pan
2. Add zucchini  and garlic. Allow to cook for about 2-3 minutes
3. Season with salt and pepper to taste. Add almonds and cook for about 1-2 more minutes
4. Sprinkle with cheese and serve

Meatless Monday- Southwest Lasagna

This was one of my favorite dishes to made before I got married and I don't know why I seemed to have forgotten about it over this past year. My brother asked me for the recipe a few weeks ago and so then after a year's hiatus I made it again too. I forgotten how much delicious flavor is packed into one bite of this dish! This is a very healthy meal full of fiber and with all of the flavors, I promise you won't miss the meat. Don't let the spinach in this turn you off- the cilantro mixed with it adds a freshness and brightness to the dish.  I personally love this for lunch. It is very easy to make and freezes really well too. Both my brother and Aaron love this lasagna and I plan to add it back to my usual recipe repertoire. Enjoy!

Southwest Lasagna

4-6 6in tortillas or 2-4 12in tortillas (I use La Tortilla Factory Smart & Delicious or Mission Carb Balance)

1 16oz jar of your favorite salsa

1/2 cup shredded cheddar or Mexican blend cheese

1 16oz can black beans, drained

1/2 bag of frozen corn

1 bunch fresh cilantro

1 package frozen spinach, thawed and water squeezed out

2 green onions (scallions), cut into 2 inch pieces

2 garlic cloves, peeled

1/3 cup light sour cream

1. In a food processor, process spinach, handful of cilantro, garlic cloves, green onions and sour cream until smooth

2. Spray the bottom of an 8x8 inch pan with non stick cooking spray. Layer half of the tortillas on the bottom of the pan. You will have to tear some in half to cover the pan. 

3.  Spread half of the spinach mixture on top of the tortillas. Top with half of the beans, corn, and salsa. Repeat layers and top with cheese.*

4. Bake in 375 degree oven until bubbling ~30 minutes. 

*This can also be made ahead and kept in the refrigerator until ready to bake.  Baking time may take 30-45 minutes.