Greens Confusion!

[Pennypower]

Lately I have had a hard time getting my greens. I like green smoothies and try to eat them everyday. But I feel I need a lot more. The problem is, I'm not crazy about the salads I've been making. Especially because I am starting to have a diversion to Olive Oil.:( I have only made 1 kind of salad I like (romaine, strawberries, walnuts, apple cider vin., olive oil, lemon) and frankly I'm getting so bored with it. Whenever I just throw together all my raw stuff in a salad the flavors don't seem to work well together.

Can you guys give me some "greens" ideas....and some ideas for great EASY salads? And also your favorite dressing to go with it? (Any free of Olive Oil?):confused:

I don't have a juicer yet, so unfortunately I can't do green juices, if I could I would just chug my greens and get it over with.

Thanks so much everyone for all your help.

Penny

[beanmonkee]

Instead of olive oil (or any dressing), I just include some avacado in my salad.

Lately I've been eating: Spinach, tomato, avacado, corn. If you wanted to to any other greens, that combo would work great. Oh, and oddly enough, grapes taste delightful with that salad.

You could also try mixed greens, jicama, dried cranberry, avacado, mushrooms.

Another good dressing is olive oil, apple cider vinegar, lemon juice, honey.

Try some fresh herbs with your greens for an extra kick.

[Mialsse]

green smoothies?? That's my main source of greens right now. I have yet to make a raw salad dressing that I like, so I don't eat too many salads (yet). Green Smoothies are GOOD & EASY, and the combinations are endless.

[RowanC]

Greens are hard for me too. In fact, I've been off raw for about 4 weeks and I'm fat as a barn. I am on my way to an intentional community for the summer as soon as this school term is over. I'm spending weekends up there now. We grow our own ORGANIC food... yay! We'll see how it works out.

In the meantime, I do green smoothies.
I do also love the kale/tomato/onion/carrot/pinenut/and lemon salad that you'll find on here somewhere in various versions. It's very filling and very good.

[mamaP]

A few things I have found that help us are: making sandwhiches out of greens ,varing the texture and flavor of the greens I use in each meal (a crunchy,a delicate, a bitter ect..), chopping all the ingrediants to the same size makes the greens not the focus but a nice part of the meal....also green "noodles" mixes with other "noodles" like coconut,cucumber and spicy poblanos.
As far as "dressings" why use them..instead I use marinated veggies, a pate or a avacoado creme...I think of the flavors I most want and then incorperate them into the greens meal....I really wanted papaya, pinappple and avaocado and something salty so I cut everything up into nice size chunk and then chopped my greeen--threw in a few hanndfuls of wakame for crunch and saltyness...yummmmmmmm. I was getting stressed out about having to eat all my greens at once but now I just set a goal amount for the day..it is more fun now and I think it might make other things I eat "go through" better??

I hope that helps...

[Rawkinlocs]

Collard wraps - a collard (or chard or kale, etc.) leaf filled with your favorite veggies (marinated or not) and maybe some guac or nut pate (or not) and rolled up and eaten! You can also use green leaves as a wrap for burritos/tacos by making some walnut taco "meat", maybe a nut cheeze if you want (or not) salsa, guac (or sour cream), lettuce, etc.

Kale chips - marinated kale seasoned anyway you want and then dehydrated until crispy/crunchy.

Make any coleslaw recipe with thinly-sliced ribbons of greens added. (there's a KFC-type coleslaw recipe posted here in our recipe forum - just search for "KFC coleslaw"

I know you said you don't own a juicer, but do you have a Vitamix or a blender, period? If so, blend up some greens with an apple or two and maybe a lemon, maybe some celery with a little water and blend as much as possible and then strain through a nutmilk (paintstrainer) bag or cheesecloth, etc. for juice.

I incorporate into my green smoothies (STILL made with fresh greens) the green powder Alissa sells on her site as it is a condensed form of SO many variations of greens from barley grass to wheat grass and other stuff.

[Lunar*Fey]

One salad I once tried that I realllllyy LOVED was an field greens and herb mixture (it was a bagged salad). For the dressing I blended soaked pine nuts (either with kelp granules or plain...either way really. I would go for the kelp) and just poor this over the greens. You could add fresh tomatoes and cucumbers. oh yum!

[Veganforlife]

I second the green powder. It's good, good stuff. A quick, easy way to get a lot of greens in you in a day.

[Mialsse]

I just tried a Ceasar Dressing in my lunch salad, and I loved it!!! I used water instead of oil, and it turned out just fine, so that may be one for you to try.


The recipe was ...
Caesar Salad Dressing:
makes 1 pint of thick dressing that will keep fresh for a week.
5 tablespoons raw tahini
1/4 cup pinenuts
2 tablespoons tamarind paste (optional)
1 nice clove garlic
2 green onions, or 1/4 cup sweet onion
1 lemon, juiced
3 tablespoons apple cider vinegar
2 tablespoons maple syrup or 3 soft dates, pitted
3 tablespoons nutritional yeast
1-2 teaspoon black pepper or to taste
1-2 teaspoons sea salt or to taste
2 tablespoons good olive oil (optional)
fresh water, 2 tablespoons at a time as necessary to blend
In a blender or Vita Mix:
Blend tahini, pinenuts, tamarind, garlic, green onion or minced onion, lemon juice, vinegar, maple syrup or dates, nutritional yeast, black pepper and sea salt, adding oil and fresh water, 2 tablespoons at a time as necessary to blend until very smooth.
Season with sea salt and pepper to taste.
Separate Romaine lettuce leaves and break into pieces. Dollop dressing on, a few tablespoons at a time, and toss with lettuce until well coated, but not drenched. Serve and sprinkle with 'Pinenut Parmesan'

[jaurequi]

Mialsse

This looks like Woody Harrelson's recipe. Did it taste like traditional Caesar dressing? I've been wanting to try this recipe for years, just haven't gotten around to it; even bought the tamarind paste.

I would leave out the oil: Do you think this would affect it? I imagine such a small amount would not.

Thanks.

Best,

[Mialsse]

I haven't had traditional ceasar dressing in a few years (it was hard to find a vegan brand when we moved to this area), so I couldn't *really* compare for you. It IS very good though. It's the first raw dressing that I HAVE liked - so that says a lot! lol.

I left the oil out as well (used water instead - you'll need to add a little water as it's mixing, to get it smooth) and it turned out perfectly. Yum!

[jaurequi]

Oh, good, thanks :)

[sport]

Feature Article
How To Go More Green In YOUR Diet


This article was first published in August last year under the name of "10 Easy Ways to Make Green Foods Part of Your Everyday Diet – and Love Them!", but as the eZine was just 7 issues old then, chances are that you have never seen it, or if you did, then you'd definitely benefit from reading it again!

It's rare that you come across someone who LOVES eating green foods, but that doesn't have to be the case for any of us. Not only can green foods be delicious they can make us feel fantastic, helping to cleanse and rebuild even the most jaded of bodies and spirits.

When I first got into raw foods I admit I was one of those raw fooders who relied heavily on fruit, dried fruits and nuts, and most days I'd eat a salad, but it wasn't what I'd now call a "good" salad. And that's because I've since learned that it's nowhere near enough to have some green on your plate and think that's sufficient, because it's not! We need dark greens, ideally wild greens and plenty of them. A plate of iceberg lettuce simply won't make the grade : )

So in this article, adapted from a handout I gave after Victoria Boutenko's enlightening teleclass earlier last year, I'm sharing with you 10 different ideas to get greens into your daily diet and love them, because not only is it possible, it's vital!

1: The Green Smoothie
In issue 5 I gave you your first green smoothie recipe - Mango & Spinach, so hopefully you're up to speed with what they are? (Brief explanation: A large amount of leafy green vegetables blended with some great-tasting ripe fruit of your choice to a soup or smoothie consistency). So how do we incorporate them into our diet? Good times of the day for drinking a green smoothie are: first thing for breakfast (start as you mean to go on – if you start your day with this you’ll feel set up for the day ahead and plenty full enough until lunch time); as a brunch if you get hungry between breakfast and lunch time; as a liquid lunch if you are pressed for time; as a pre-dinner course, perfect served as a drink or even a soup; as a supper if you’re not hungry enough to eat a ‘proper’ dinner, or if you've come in late from work or a night out and don't want to eat before bed.

2: Variety is the Spice of Life
We are all guilty of falling into ruts with our eating habits, eating the same things over and over again, but it's important in all diets to eat a wide variety of foods for pleasure and nutrition. So too is it important to choose a wide variety of greens from the vast range of green leafy vegetables (and herbs) and not just finding one and sticking with it. Here’s a starter list of green leafies that you can use as a checklist. Whichever ones you haven’t eaten for a while (or ever!) make it your personal project to hunt them down and try them out – starting this week!

Beet greens * Chicory * Chard * Endive * Kale, flat green * Kale, curly * Lamb's lettuce * Lettuce, Batavia * Lettuce, cos * Lettuce, flat * Lettuce, iceberg * Mizuna * Rocket (arugula) * Spinach * Turnip greens * Basil * Chervil * Chickweed * Chive * Comfrey leaves * Coriander * Dandelion * Dillweed * Garlic mustard * Lovage * Mallow * Marjoram * Mint * Nettle * Oregano * Parsley * Peppermint * Purslane * Raspberry leaf * Rosemary * Sage * Salad burnet * Shepherd's purse * Sorrel * Spearmint * Watercress * Wild celery * Wild garlic * Yarrow

3: Green Soups
Green Soups are similar to green smoothies but are thicker, and obviously are looked on as meals rather than drinks. There are some great green soup recipes around. One of my personal favourites is Green Ginger Soup which is based on a Frederic Patenaude recipe of many years ago. It goes like this: Simply take the following ingredients and blend in your food processor, blender or Vita-Mix until smooth: 1 cup diced tomatoes, ½ cup water, 2 cups spinach, ½ avocado, ½” fresh ginger, juice of ½ lemon, 1Tbsp olive oil. Serves 1. It's truly delicious.

4: Take a Walk on the Wild Side
It's rarely mentioned but I need to here - it's vital for all of us to eat wild greens. These greens are (for the most part) as natural and potent as you’re going to get because they're (typically) untouched by man and have not been treated in any way. So arm yourself with a guide book such as Food for Free and a carrier bag (and gloves if you’re going to pick nettles) and take yourself off for a walk to your nearest wood, farm or leafy park and see what you can find. Of course the great thing about this route is that the food is free, abundant and it’s going to be fresh, fresh, fresh! AND you really feel the difference when you eat wild foods - they're electric! Great in juices, smoothies, various savoury recipes and of course any salads too.

5: Green Juices
Green juices are of course another great way to get the greens in. The difference between smoothies and juices is fibre - juices have no fibre, whereas smoothies have ALL of the fibre, but if you find smoothies too bulky or you just don't like them, then juicing is a great alternative. The secret of a good green juice is to work with 1-3 strong green leaves such as kale, spinach, watercress, parley, wheatgrass etc, then add cucumber and/or celery for more liquid and extra vitamins and minerals, and if you feel your juice needs sweetening, add a little apple, pear, carrot, red bell pepper, lemon or lime. There’s nothing like a green juice for lifting your energy and mind, especially first thing in the morning. Don’t forget, to juice greens you need a juicer that is capable of handling them, such as a Samson or Green Star - most centrifugals won't be able to handle them.

6: Herbs
Herbs are nature’s medicine and also one of the chef’s best allies. Herbs are so delicious and so fresh tasting that I encourage you to eat fresh herbs at least once per day. Add them to your smoothies, juices, to your salads and your savoury recipes. Line your window sills with them, they look stunning! Fresh herbs really do make all the difference.

7: Wheatgrass
Wheatgrass is the mother of all greens, really. There are many ways you can take wheatgrass, but obviously freshly juiced is best. For more information about wheatgrass, including the many ways to take it and its benefits, click here.

8: The Kale & Avocado Salad!
In issue 1 I gave you this recipe but for those who missed it you'll find it again in a moment. This salad is something that I rave about constantly. Everyone who tries it seems to adore it AND then goes on to incorporate it into their everyday life, not just now and again but daily! Why? Because it’s quick, easy and delicious and very versatile AND it enables you to happily eat tons of dark leafy greens! This is what you do:

Finely chop as much kale as you think you can eat plus a little more (it shrinks). Make the pieces fairly small, say 1-2cm square, and set aside in a bowl. Then pour on some olive oil (flax oil is good too, as are others) and sprinkle on a little good quality salt such as Celtic sea salt or Himalayan Crystal Salt, or Herbamare. Next, massage the oil and salt into the leaves until the kale becomes ‘wilted’ and glistens. At this point the kale suddenly appears extremely appetizing and you can start to see the potential! Next add half to one avocado and massage that in to the leaves as well. Now you have coated kale. Next, give a good squeeze of lemon juice and mix it all in by hand. Taste test. Add more lemon if you want/ need to. Finally, add in your favourite ingredients. For me this means sundried tomatoes, fresh tomatoes, occasionally spring onions (scallions), and sometimes I’ll sprinkle on some garlic or onion powder, or even curry powder! Whatever takes your fancy. And sometimes I dress it with a cup of macadamias blended with ½ cup water and onion powder added. When you have all your ingredients well mixed in, sample a little and add anything that you think might be missing (highly unlikely!) and then sit down, exhale and enjoy!

9: The Superfood Smoothie
Superfood smoothies are never going to be as good as real live fresh green smoothies, but when your fridge is bare then turn to your cupboards and pull out your Nature’s Living Superfood (Vita Mineral Greens/ Nature’s First Food in USA) or other favourite green superfood powder and whip up a smoothie with it and other chosen ingredients. I'm going to share with you one of my favourites in the recipes section today, you'll love it!

10: Your Own Special Way
Each of us develops favourite ways of doing things over time. Periodically, for example, I will take E3 Live or wheatgrass juice, and then "let go of it" when my body no longer asks for it. Similarly, green superfoods work the same way, as do herbs and all manner of other raw foods in my dietary vocabulary. If you’ve discovered a green recipe that you simply adore and that you feel will be of interest to others, why not share it with the world by emailing it to me and I will put all the suggestions on my blog. Please send your ideas to me at karen@therawfoodcoach.com.

© 2007 Karen Knowler

WOULD YOU LIKE TO USE THIS ARTICLE IN YOUR EZINE OR ON YOUR WEB SITE? You can, as long as you include this complete blurb with it: Karen Knowler, The Raw Food Coach publishes "Successfully Raw" - a free weekly eZine for raw food lovers everywhere. If you're ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com.