Delicious Green Gourmet Smoothies

If you have been eating healthy a while, you might be getting a bit bored with the usual “green smoothie” which often contains a lot of kale, celery, avocado and maybe apple along with some kind of protein.  There is no denying that drinking a green  smoothie every day is one of the healthiest things that you can do

Once again be aware that if a food ingredient in one of these recipes is not part of your HAP lifestyle and diet program then you should avoid it and create some other type of green smoothie treat or make a substitution.

Avocado Matcha Vanilla Green Smoothie

The exotic ingredient in this green smoothie is a green tea powder called matcha which is finely milled, yet adds a thick texture to anything liquid.

To make 1 serving – blend

Matcha Tea

1 cup almond milk

1 teaspoon matcha powder

½ small avocado

I scoop vanilla protein powder

2 ice cubes

Blend all ingredients until smooth.  For a hit of potassium  and an even richer  thicker smoothie you could add a couple of pieces of frozen banana to the mix.

Grape, Cilantro and Avocado Green Smoothie

This smoothie is unusual because it uses frozen green grapes and cilantro, which is not usually found in drinks, but more in savory dishes.

1 cup green grapes, frozen

1.2 cup cucumber, chopped

½ small very ripe avocado

I cup kale

¼ cup fresh cilantro

¾ of cup coconut water

¼ teaspoon grated ginger.

Feel free to replace the cilantro with parsley if cilantro does not agree with you.

Blend all ingredients together until smooth.

Pear, Banana and Hempseed Smoothie

Pears have a delicate unique taste that is not too sweet.

1 small ripe frozen banana

1 small ripe pear, peeled and quartered

½ small soft, ripe avocado

¼ cup kale, ripped

1 teaspoon fresh lemon juice

1 tablespoon

1 cup almond milk

1 pitted medjool date

Blend all of the ingredients together until smooth. You can use any kind of nut milk in this recipe.

Remember that if a Gourmet green smoothie does contain an ingredient that is not on your HAP you can often get away with just omitting it from the recipe and adding a bit more water, fluid or more of another ingredient.  For instance coconut milk or rice milk can often be substituted for a nut milk.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Vegan Cocktail Croquette Recipes

Croquettes are a blend of ingredients  that are shaped into a ball or lozenge shape and then. covered with bread crumbs. These vegan versions make a delicious hot snack. Traditionally they are made from a mix of mashed potatoes, ground meat, fish and cheese but these versions use chickpea flowers, sweet potato, quinoa, peanut butter and other healthy ingredients in order to make a delicious treat.  As they are fried in oil it is probably best to only have these croquettes rarely or on special occasions if you are on a very low-fat diet.  You should also make sure that the ingredients in these recipes are compatible with your Healthy & Active Metabolism program diet in general.

Chickpea Croquettes

Makes 8 croquettes

1 cup organic chickpea flour

¾ cup hot water

1 organic lemon, juiced

1 teaspoon ground cumin

1 teaspoon salt

1 teaspoon cracked black pepper

1 15 ounce can organic chickpeas

4 organic scallions, chopped

1 organic carrot, grated

1 habanero, minced

4 organic garlic cloves, minced

2 tablespoons of cilantro leaves, chopped

2 tablespoons coconut or olive oil for frying

In a large bowl combine flour, lemon juice, water, salt, pepper and cumin.  Stir until well combined.  Add the chickpeas, carrots scallions, jalapeno, garlic and cilantro.

Heat olive oil over medium heat. Scoop patty-sized of the chickpea mixture into the skillet. Cook three or four minutes and flip over to cook completely.

Serve with your favourite sauce.

Red Quinoa and Sweet Potato Croquettes

Makes 12-14 croquettes

1 cup organic, gluten-free vegetable broth

½ cup red quinoa, rinsed

1 cup organic sweet potato, mashed

1 organic scallion, chopped

½ teaspoon natural organic peanut butter

1/8 teaspoon salt

1 teaspoon baking powder

½ cup gluten-free bead crumbs

3 tablespoons coconut oil or olive oil for frying

In a saucepan, boil sweet potato cubes until soft. Reduce the heat to low, add in the quinoa, cover and let simmer for 15 minutes and then turn off the heat and let sit for another seven minutes.

Mash sweet potatoes with a masher and then, in a large bowl combine the potato and quinoa.

Roll into spheres and then flatten into patties   Lightly grease a flat-bottomed sauté pan over medium heat and then fry until golden brown.

Serve with your favourite dipping sauce.

Saffron MIllet Croquettes

Makes 6 large croquettes

1 small red oniom

1 clove garlic

1 carrot

1 parsnip

1 zucchini

1 cup cooked millet

pinch of salt

Several saffron threads, crushed

2 tablespoons coconut oil or olive oil for frying

Crush the saffron between your fingers and add to the millet.  Stir.

Dice vegetables and mince the garlic. saute the vegetables until they are soft and then mix the cooked vegetables into the millet.   

Run the millet mixture through the food processor until finely processed.  Form six equal-sized  croquettes.  Cook in heated oil until nicely browned.

As croquettes can be oily it is advisable to pat them dry with a paper towel before serving.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Cleansing and Healthy Vegan Soups

Vegan soups are the healthiest as they are free of bad fats, low sodium and very nourishing to the body. Here is a collection of delicious  recipes for soups that are perfect to eat in the coming months because they are both cleansing and replenishing at the same time.

As is true of all recipes presented in this blog it is recommended that you scan the ingredients to make sure that it is compatible with the particular diet that you were prescribed.

Butternut Red Pepper Soup

Serves 6.

1 tablespoon extra-virgin olive oil

1 large organic butternut squash, peeled and cubed

1 large organic onion, diced

2 organic celery stalks, diced

2 organic garlic loves, minced

2 roasted organic red peppers

1 tablespoon organic fresh thyme

¼ teaspoon crushed red pepper flakes

1 teaspoon of kosher salt

7 cups low sodium vegetable broth

Cracked black pepper

Heat oil in large pot and sauté the onions, celery and butternut squash until tender.  Add the garlic and roasted red pepper and stir.  Add thyme, red pepper flakes, salt and vegetable broth and bring to a boil. Reduce heat and simmer until squash is soft; 45 minutes.

Serve in bowl garnished with a drizzle of the olive oil thyme sprig and a dash of cracked black pepper.

Carrot and Orange Soup

Serves 4

1 tablespoon olive oil

2 organic leeks, thinly sliced

6 organics carrots, sliced into coins

2 tablespoons curry powder

1 tablespoon grated lemon rind

1 cup organic orange juice, freshly squeezed

1 cup plain almond milk

2 cups vegetable stock

½ cup cashew nuts, roasted, chopped

Sprig of dill

Heat oil in saucepan over medium heat. Add leeks. Sauté for 5 minutes until golden. Add carrots, curry powder, lemon rind, organic orange juice and stock.

Bring to a boil. Simmer for 10 minutes. Let mixture cool.

Puree soup. Return soup to a clean saucepan. Add the almond milk.  Dish out into bowls with a sprig of dill and serve.

Cleansing Spicy Lentil soup

Serves 6.

2 tablespoons extra-virgin olive oil

1 teaspoon cumin seeds

1 teaspoon turmeric powder

2 dried chipotle peppers

1 medium organic red Spanish onion, diced

1 organic celery stalk diced

2 organic cloves garlic

1 organic carrot, diced

1 organic green pepper, diced

dash of sea salt

3 cups organic lentils, soaked

8 cups low-sodium, gluten-free vegetable broth

1 large organic tomato, diced

handful of cilantro

In large stock pot heat the olive oil and add cumin, turmeric, chipotles, onion, garlic, celery, carrot, pepper and a dash of salt. Saute until vegetables are soft.

Add in the lentils, broth and tomato and simmer until the lentils are tender. This usually takes at least sixty minutes.  Add salt and pepper to the soup to taste and serve with chopped fresh cilantro or green onions on top.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.