Smoothies

I know that smoothies hardly require a recipe, or much discussion at all. They are usually no-brainers. Just dump some fruit and or vegetables, milk or juice, and any number of other additions in the blender. Blend until smooth, of course, and enjoy. Even so, I wanted to share a few thoughts and suggestions on one of my favorite breakfast, lunch or afternoon snack.

As you can see from the photo above, smoothies can be filled with all kinds of healthy ingredients. I've been known to add avocado, basil, buttermilk and other less conventional options that I have on hand, but the formula (if I have one) is usually some fruit, some yogurt, and some sort of protein, usually nuts or seeds. I know green smoothies are really popular but I rarely add spinach or kale to my drinks. I believe that they are healthier to eat cooked because our bodies can digest and use their nutrition better.

A few other smoothie suggestions: using some frozen fruit makes for a nicely chilled drink, otherwise you could add ice cubes. If everything is frozen it can be hard to blend but if you add more liquid you should be all set. I don't always have bananas on hand but they are great for making a creamier smoothie and balancing the tartness of berries. Juice works well for this, too, but I am prone to adding yogurt and milk because I like the contrast of creamy and tart. Mason jars make perfect travel mugs for smoothies and I have often brought one with me when I need something extra to get me through the morning or the whole day.

I'm sure I don't need to tell you any thing else about how to make your smoothies. You probably have lots of ideas of your own. What are your favorite ingredients or combinations? A few of my recent favorite recipes are below.

P.S. I really like this idea, but my blender is all one piece so I haven't tried it.




Banana Chocolate Peanut Butter Smoothie
If none of your ingredients are frozen, I recommend adding a few ice cubes to this one so it is nicely chilled.

1 banana
1 heaping tablespoon cocoa
2 tablespoons peanut butter (or nut butter of your choice)
1 cup yogurt or milk of your choice (if using yogurt you may need more liquid) 
unsweetened, shredded coconut, optional

Makes about 2 cups

Blueberry Ginger Smoothie

1 cup blueberries (they can be fresh, but frozen work very well)
1 medium carrot
1 teaspoon fresh ginger
1 banana
1/2 cup yogurt
1 cup milk, juice or liquid of your choice
handful of almonds (optional)

Makes about 3 cups

The Best I Could Come Up With

 

Since I make most of our food from scratch, I often fail at having good, healthy snacks on hand. Despite having jars of tomatoes, quinoa and chickpeas the the cupboard and veggies in the fridge, there are times when I need a quick refueling and not a full meal. I have a tendency to go too long without eating which threatens to turn me into a grumpy two year old on the verge of a meltdown. Having healthy snacks nearby makes my day better.

I've been meaning to make some bars for a while. My own version of a clif, luna, lara, power bar full of good stuff and none of the unnecessary or unpronounceable ingredients that are found in bars from the store. I don't know why I put it off for this long, it could not have been much easier. 

 

Unlike the energy bars you buy in individual packages, I don't know the nutritional content of these. They are sweet with dates and dried cherries, but not sugary. They have plenty of protein from the almonds, pumpkin and sesame seeds. I tend to treat bars like this as an occasional snack for days when I've been working at the farm, going on long bike rides, or when I really need to refuel. They also make a handy breakfast or part of lunch when I don't have much else available.

I'm not sure what to call them. The best I could come up with was the wholesome and boring: fruit, nut and seed bars. I haven't come up with a name that sums up everything that is good about these little bars. They are vegan, gluten free, mostly raw and take very little time or effort to create. I am just happy that I have them nearby when I need a snack.

 

Fruit, Nut and Seed Bars

There are probably infinite variations on these. You could substitute dried cranberries or raisins for the dried cherries, you could use different types of nuts and seeds, add cocoa if you like a chocolatey bar. Spices like cinnamon or crystallized ginger would enhance the flavor, if you like that sort of thing. I covered them in coconut, but it isn't necessary. If you don't have a food processor, mash the dates and chop the cherries, almonds, and pumpkin seeds.

15 Medjool dates

1 cup dried cherries

1 cup almonds

1/2 cup pumpkin seeds

1/3 cup flax seeds (optional) 

pinch of salt

1/3 cup sesame seeds

1/2 cup unsweetened dried shredded coconut

Slice into each date, lengthwise, and remove the pit. Place the dates and cherries in a food processor and pulse until they become a thick paste. Add the almonds, pumpkin seeds, flax seeds (if using), and salt and process until everything is mostly mixed together. Dump into a bowl and mix in the sesame seeds, stirring and kneading until you have a thick, sticky and uniform mixture. On a piece of parchment or other non-stick surface, press the mixture into a rectangle until it is about a half inch thick (or your desired thickness) use a rolling pin for a more uniform thickness. Cut into 12 three by one inch bars, or the shape and size that you prefer. 

For storage: Wrap each bar in a small piece of parchment paper and refrigerate. Or freeze the individual bars and then store together in an airtight container.

Sweet Potato and Beet Chips

I'm very fond of tortilla chips. Their crunch, their texture, their perfect complement to salsa. The kind that are made locally are very sturdy and not too salty. I know that they are not the healthiest snack so I decided to try making chips from sweet potatoes and beets for another type of satisfying crunch. I made them the same way that I occasionally make chips from leftover tortillas, brush them with olive oil and put them in the oven.



It's nice to have something with a good crunch, a hint of salt and plenty of good vegetable flavor. I ate many sweet potato chips while waiting for subsequent batches to cook.



I'd eaten half a sweet potato by the time I tasted the beet chips.  These crisped red roots were less sweet and more earthy than the sweet potato chips. I was amazed by the way the beet flavor was concentrated and highlighted when turned into chips. Making both vegetable chips mostly takes the right timing. Cooked too long, they hint at burnt. Taken out of the oven too soon, they won't have the crunch that is ideal in a chip. They are best eaten as soon as they have cooled, but they can be re-crisped if they loose their crunch after a day.



Sweet Potato and Beet Chips
There are many options for seasoning these: cumin, cayenne, chipotle, garlic... But I like just salt and pepper so it doesn't interfere too much with the flavor of the vegetables. A mandoline is ideal for slicing these.

1 large sweet potato (I chose one that was long and uniformly round but it doesn't really matter)
1 large beet 
Olive oil
Salt and pepper 

Preheat the oven to 350'. Wash the vegetables. Peel the beet (it is fine to leave the skin on the sweet potato) and chop of the root and stem end, and the small ends of the sweet potato. Slice the vegetables into rounds, as thin as possible. They should be a little bit thicker than translucent. Place the vegetable slices in a bowl and drizzle in some olive oil. Toss so that each slice is lightly coated. Place the slices on a baking sheet, close together but not touching. Bake for about 20 minutes or until the slices have shrunk, wrinkled and become crisp. Avoid letting them turn brown. If you're not sure if they are done, take one slice out, let it cool and test it for crunch. When ready, remove the baking sheet  from the oven and let the slices cool, they will crisp as they cool. Toss with salt and pepper or seasonings of your choice.