Green Juice

Lean, Mean, Green Machine!

Juicing isn’t just another passing fad. There’s a reason that the benefits have been talked about since Jack Lalane was a young man. By drinking your fruits and veggies, you’re absorbing your vitamins and phytonutrients quickly and efficiently without fiber restricting the volume. 

Now don’t get me wrong, I love fiber. It helps you feel full and satisfied, prevents your blood sugar from spiking and plummeting and helps lead to a healthy lipid profile. But when I drink my broccoli, I can easily consume 2 or 3 times the amount, get 2 or 3 times the nutritional benefits, without getting too full. Today’s fruits and veggies have been measured have about half the nutritional benefits of those farmed in the 1950’s due to the depleted soil composition and modern farming practices. When we consider the depleted nutritional profile of modern day fruits and veggies, increasing serving size of your veggies and fruits could be a vital key to good health. 

Green juice can be drank by itself, or used as a base for shakes. I don’t recommend adding too much to your juice since fat, protein and fiber will slow down the absorption of nutrients. That being said, I do usually add chia seeds to my juice. I like the consistency (it is similar to pulp in OJ) and the added Omega 3 fat and fiber helps me feel more satisfied and lowers the glycemic load of the sugars in the juice (so my blood sugar doesn’t spike then drop dramatically.) 

To make a green juice, you’ll need a good juicer able to juice fruits and veggies well or a high power blender like the Vitamix.  Here’s what I’ve been drinking the past couple of mornings:

Servings 2

Prep Time: 15 min

•     1-2 apples
•     1-2 cucumbers
•     1 cup kale
•     1 cup broccoli
•     1 cup collard greens
•     Several stalks parsley (stem and leaves)
•     1 lemon (peal removed)
•     ¼- ½ inch of knob sliced ginger
•     2-3 large beets
•     1 tablespoon Chia seeds per serving

Juice all ingredients except the chia seeds. Pour out each serving of juice into a shaker cup and add 1 tablespoon of chia seed. Shake well and allow the seeds to plump up for about 10 minutes. The seeds will develop a gelatinous coating. To avoid the seeds clumping, shake vigorously every couple of minutes. Drink immediately for highest nutritional value.

* If you plan on refrigerating the unused portion, you can keep it for about 24-72 hours IF the juicer you are using is a low speed juicer designed to preserve the enzymes in the juice.

Use this as a guide- don't get hung up on the exact ingredients and amounts. Use what you have, and omit what you don't. Experiment with different combinations. The most important thing... Drink up! 

ENJOY!

Whole Beet Salad with Goat Cheese

Beets, Greens and Goat Cheese Salad

Perfect beautiful, colorful blend of sweet and bitter, warm and cool- but this isn't just about looks! This salad is packed with health benefits in every ingredient. We're going to focus on the whole, fresh beet...from root to leaf! 

How it Works?

Fresh beets, often sold with their leaves still attached, grow in mild temps in fall and spring. The beet root, the red or golden part, has long been used for its high nutritional content. However, you shouldn't toss the leaves either! They have a unique flavor similar to collard greens or spinach and are packed with just as much nutritional value. Beets have been reported to help:

• The heart: High in fiber, helps to reduce cholesterol and triglycerides by increasing the level of HDL. Also, the nutrient betaine further helps to prevent cardiovascular diseases .
• The liver: Betaines are also good for improving liver function.
• Avoid birth defects: An excellent source of folate, which is vital for proper fetal development, has long been recommended for women who are pregnant or of child bearing age (just in case)
• Prevent certain cancers: Research has shown that beet juice can inhibit cell mutations and slow the rate of tumor development. Beta-carotene in beets also helps to prevent lungs cancer.
• Prevent respiratory problems and colds: Beetroot is a source of vitamin C which helps improve immune function and asthma.  
• Boost energy: The complex carbohydrates are perfect fuel for energy and prolonged sports activities.
• Prevent cataract and macular degeneration: The presence of beta-carotene (vitamin A) helps to prevent age related blindness called cataract.
• Provide an excellent source of B vitamins, iron, manganese, magnesium and potassium.
• The leaves are an super source of carotenoids, flavonoid anti-oxidants, and vitamin A.. in even higher quantities than the roots! Also, the leutin and Vitamin A in the leaves is a powerful combination for eye health and prevention of the deterioration of vision.

Whole Beet Salad with Goat Cheese

• 4 medium beets with leaves - scrubbed, trimmed and cut in half
• Beet leaves, trim heavy stems
• 6-8 oz Spinach or kale
• 2 cloves of garlic, minced or pressed
• 1/4 cup walnuts, halved
• 2 tablespoons maple syrup
• 1/4 cup balsamic vinegar
• 1/2 cup extra-virgin olive oil
• Sea salt and ground black pepper
• 2 ounces goat cheese

Roasting Beets:

1. Preheat oven to 350 degrees F. Place rack in middle of oven.
2. When preparing the beets, trim off the stems (leafy tops) and ends of the beets. Hold on to the leaves (wash with spinach/kale and place in a colander to allow excess water to drain).
3. Toss the beets in a bowl with a tablespoon of olive oil (or enough to coat lightly.) Cover a large baking sheet with aluminum foil and place the beets, in a single layer. Then cover with another sheet of aluminum foil and seal all four sides together.
4. Place in oven and roast approximately 1 to 2 hours (depending on the size of your beets) or until tender. You’ll know they’re ready when you can easily pierce to top with a knife.
5. Remove baking sheet from oven as well as the top aluminum foil sheet. Set aside to cool (while beets cool you can work on the greens). When cool enough to handle, you can peel the skin off easily by hand or using a knife.

Salad Greens:

1. In a large pot, place 2 tablespoons of olive oil and allow to heat. Add Garlic to olive oil and allow to cook slightly for 1 minute (or until aromatic.)
2. Place washed greens in pot and cover. Cook for 3-5 min until wilted. Be careful not to overcook. 
3. Remove from heat, and salt and pepper to taste- don’t use too much salt if you’re adding goat cheese (already salty.)

Glazed Walnuts (optional):

Some people find beets sweet enough, but for those that may want an extra sweet treat, try glazing the walnuts in maple syrup. Otherwise, feel free to toss in as is.

• Place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.

Putting it all together:

1.   In a large mixing bowl, combine greens, roasted beets, walnuts and goat cheese. Add olive oil and vinaigrette to taste and toss well. 

2.  Serve immediately while the greens are warm. Can be served cool if you prefer, but the warmth of the green base seems to bring out the best flavor of the dish.