SPRING GREEN-ING SMOOTHIE with kale, pineapple, banana and parsley

Spring kicks me into smoothie mode. All winter I roast fruit and blend into warm concoctions but spring allows me to transform this routine into something a little less planned out, a little more random and a lot more green. Make this recipe as shown below and then begin to experiment. Add what you like, change up the fruit or juices, maybe throw in a few add-ins or test out some herbs. Maybe, just maybe, summon the courage to forage your yard for a dandelion leaf or two or saddle up the gloves and hunt down some nettle [FYI - blending well removes the sting].

Take your smoothie outside, enjoy the sunrise and toast to a new day.

[THE RECIPE]
Makes two 8 - 10 ounce servings

Note: using frozen fruit will give you a more common thick, frozen consistency whereas using fresh, room temperature fruit will allow for a gentle temperature but be more juice-like in texture. Adding avocado will thicken the consistency if that is desired.

1 cup frozen or fresh pineapple
1 banana, sliced frozen or fresh [optional]
1 large handful of chopped kale leaves or roughly 2 cups loose packed
1 tablespoon sunflower seed butter or nut butter of choice
1 1/2 cups milk of choice [dairy or dairy-free works here - I love tigernut milk and rice milk as both are lighter and more mild in taste]
1/2 - 2/3 cup pineapple juice [start with 1/2 cup and add more as desired to increase sweetness]

Optional Add-Ins / Substitutions:

1/2 cup fresh parsley
1/2 avocado
1 teaspoon maca powder
1/2 teaspoon bee pollen granules
1/4 teaspoon spirulina or chlorella powder
1 teapsoon chia seeds
1/8 - 1/4 cup hemp seeds
Sub one pear and pear juice for the pineapple
Sub chard for the kale
Small amount of fresh dandelion leaves
1/2 cup of strong brewed herbal tea
Small chunk of ginger and/or turmeric

Place all ingredients in high-powered blender and blend on high until very smooth and bright green. Taste and adjust as needed [add more fruit to thicken, more juice to sweeten, more milk to decrease sweetness].

Serve immediately. I've found this particular smoothie stores well in the refrigerator for at least a day more. Shake and enjoy again.

TWO SUMMER SALADS, ONE HERB DRESSING

Every March it happens. I become so giddy with the idea of fresh herbs I start, what seems like, way too many seeds. Then July rolls around and I am so grateful for the endless supply of basil and other decidedly "summer" flavors. I've been enjoying this dressing alongside almost every meal, preferably while sitting on the patio with a small glass of coconut water kefir.

The dressing is really easy to make and, if you don't have a garden, you can easily find herbs in bulk at your local Farmer's Market. Don't let a missing herb stop you - blend together whatever combination suites you and sub herbs you love for ones you may not favor. This recipe is a combination of my favorites but really, go nuts with whatever you've got.

Within this post you'll also find two of my go-to salads. I love the balance of raw greens with cooked vegetables and tend to make a large batch of the veggies so I have them at the ready when meal-time rolls around.

[HERB DRESSING RECIPE]

Note: This recipe makes a larger batch, about 4 or 5 half pint jars. I make large batches of this dressing and freeze it in small glass jars for a bit of summer flavor come winter chill. 

2 cups organic, extra virgin olive oil
2 tsp. sea salt
freshly ground pepper, to taste
4 c. Genovese basil leaves
2 c. roughly chopped chives
1 c. lemon or lime basil [optional, if you don't have this simply add another cup of the Genovese basil]
1 c. parsley leaves
6 sprigs tarragon leaves

Optional Additions: toasted sunflower or pumpkin seeds; toasted walnuts; nutritional yeast; garlic - raw, powdered, granulated, or roasted; onion powder; cayenne pepper

Pour oil into a large blender or food processor. Add salt and pepper. If you have a blender with a tamper you can layer all of the herbs [except the Genovese basil] into the blender and blend to smooth. Add the Genovese basil and blend again to smooth. If you are using a food processor or basic blender, add herbs in stages and blend to smooth before adding the next herb. Mixture should be thicker than standard dressing. If you prefer a pour-able dressing you can add a bit more oil and a couple pinches of salt.

Store in an airtight glass jar or freeze in small glass jars for winter use. I love this dressing with just about everything: salads, butternut squash hashbrowns, zucchini pasta, quinoa, fish, etc.

[CUMIN CARROT-RADISH + HERB QUINOA SALAD RECIPE]

4 - 5 medium size carrots, rinsed and sliced
8 - 12 radishes, rinsed and sliced
1 - 2 T. coconut oil or ghee, melted
4 T. whole cumin seeds
1 tsp. sweet paprika
sea salt and freshly ground pepper, to taste
1/2 c. cooked soaked and sprouted quinoa* [this is a great way to use leftover quinoa from a previous meal]
1 T. herb dressing [see recipe above]
large handful baby greens or salad blend, rinsed and spun dry
1/2 avocado, sliced
1 - 2 T. raw, unpasteurized sauerkraut [optional]**
1 T. extra virgin olive oil [optional, I love using a lemon-flavored oil with this salad]

Place cumin seeds, paprika, a pinch or two of sea salt and ground pepper in a spice grinder or dry vita-mix container. Grind until seeds are powdered. Set aside.

Preheat oven to 375 degrees. On a baking sheet, toss carrot and radish slices with oil or ghee. Sprinkle ground cumin mixture over the oil-coated vegetables and mix well [using your hands works best here]. Bake for 20 - 30 minutes or until vegetables are soft when poked with a fork.

While vegetables are baking, heat quinoa in a cast iron skillet over medium heat for about 5 - 7 minutes, stirring frequently. Reduce heat to low and add herb dressing. Toss until quinoa is well coated.

Arrange greens on plate of choice. Drizzle with olive oil and layer warmed herb-quinoa, roasted vegetables, avocado, and sauerkraut. Enjoy immediately or cool.

*Soaking and sprouting quinoa really improved digestibility. Place quinoa in a glass jar and cover with double the amount of water. You can add a tablespoon or two of apple cider vinegar to increase the benefits of soaking. Cover with cheese cloth or mesh sprouting lid and let stand for 12 hours. Drain water, rinse, drain, and rinse. Place in jar in a warm, light area and rinse once or twice throughout day. Sprouts should appear in 24 - 36 hours. After sprouts appear, rinse and drain once more. Place in a pot and fill with just enough water to cover quinoa. Cover, bring to boil, and reduce heat to low until all liquid has been absorbed. Let stand covered for 10 minutes and then fluff with a fork. 

**Raw, unpasteurized sauerkraut is packed with friendly bacteria. It's a great addition to any meal. If you purchase, make sure it is from a reputable source.

[GREEN BEAN + QUINOA SALAD RECIPE]

2 c. fresh green beans, cut into 1-inch size pieces

1 small onion, finely chopped

2 cloves garlic, minced

sea salt and freshly ground pepper, to taste

1/2 c. cooked soaked and sprouted quinoa* [this is a great way to use leftover quinoa from a previous meal]
1 T. herb dressing [see recipe above]
large handful baby greens or salad blend, rinsed and spun dry
1/2 avocado, sliced

1 small cut of wild-caught, sustainably harvested fish of choice [I enjoy salmon or halibut]

1 T. + 2 tsp. coconut oil or ghee

Warm one tablespoon of oil or ghee in a medium-sized cast iron skillet or medium. Add onion and saute until very soft and just beginning to brown. Add garlic and saute for a minute or so. Toss in cut green beans and saute until beans are bright green [or yellow or purple depending on variety] and just beginning to soften. Remove from heat and set aside. 

In another small skillet, heat cooked quinoa over medium heat for about 5 - 7 minutes, stirring frequently. Reduce heat to low and add herb dressing. Toss until quinoa is well coated. Add quinoa to cooked green beans and set aside. 

In the same skillet used for quinoa, warm 2 tsp. coconut oil or ghee over medium-high heat. Rub fish filet with sea salt and freshly ground pepper [you can be generous here!]. Carefully place filet in pan with oil and cover. When first side is browned flip and return cover. Cook until desired level of done-ness has been reached. You could also bake or broil fish if preferred.

If beans and quinoa have cooled, warm over low heat. 

Arrange greens on plate of choice. Layer with warm herb-quinoa and sauteed beans, avocado, and fish. Enjoy immediately or cool.

*Soaking and sprouting quinoa really improved digestibility. Place quinoa in a glass jar and cover with double the amount of water. You can add a tablespoon or two of apple cider vinegar to increase the benefits of soaking. Cover with cheese cloth or mesh sprouting lid and let stand for 12 hours. Drain water, rinse, drain, and rinse. Place in jar in a warm, light area and rinse once or twice throughout day. Sprouts should appear in 24 - 36 hours. After sprouts appear, rinse and drain once more. Place in a pot and fill with just enough water to cover quinoa. Cover, bring to boil, and reduce heat to low until all liquid has been absorbed. Let stand covered for 10 minutes and then fluff with a fork. 

DANDELION & 4-GREEN PASTA

This year we are resting our garden, a year of jubilee of sorts. The area we use to grow our goods has been worked, and pushed, and tilled, and faithful to us for around seven summers and we thought, as a way of saying thanks, we would allow it to rest. To just be. To gather steam and health and goodness for the next line of growing seasons.

This summer of celebration will hopefully allow us the time and space to do a couple things: re-design the garden, create more permanent raised beds, and feed the soil in a variety of ways [like compost and lasagna gardening - sounds delicious right?!].   

Taking a break from the seed starting, the watering, the weeding [although there is still a bit of weeding], the growing , the worrying, and all the other things that come with growing a garden has allowed me to notice the other edibles that surround where we live. What many view as weeds [myself included] are actually nutrient-dense, delicious foods that generally provide our bodies with exactly what we need when we need it. 

This inspired me to start a series of posts dedicated to these awesome edibles. To give you a little peak at what our yards and forests hold, how they can be used as both food and medicine, and hopefully inspire you to take a little walk around your yard with shovel and sheers in hand instead of the weed killer.

For each post, I'll give you the most common and recognizable name of each plant; parts of the plant used; whether the plant should be used externally, internally, or both; it's energies; medicinal uses and any precautions; and a recipe or two.

There are plenty of great herbal books out there should you choose to dive deeper [you can find a list of my favorites at the bottom of this post], so I will keep it short and simple here. 

May you walk outside with new eyes and a sense of adventure. May you find a bit of jubilee this season.

Special Note: Remember, whenever you are introducing your body to something new, educate yourself on what you are eating / using [especially if you have health issues / concerns]. Many of the herbs found here will be safe for most but each of us has a different composition and will respond to foods and herbs in our own unique way. 

[DANDELION: flower, leaves, roots]

Energy: [leaves] cool & bitter, [roots] cool, bitter, & sweet

Use: internal & external

For Infants & Children: Yes 

Precautions: some people may have an allergic reaction to the flowers and stems [generally those also allergic to chamomile and yarrow] - simply discontinue use if a rash occurs; should be avoided during antibiotic treatment; should be avoided if you have gallstones

Key Nutrients: vitamins A, B, C, and D; iron; potassium; calcium; magnesium; inulin; sesquiterpenes; carotenoids

Medicinal Uses: detoxification [one of the best liver decongestants and cleansers], blood purification and blood builder [one of the best available], aid for digestion, high vitamin and mineral content, enzyme balance, aids stomachaches, hepatitis, hypoglycemia, decreases blood pressure, anemia [again, one of the best], diuretic [especially for fluid retention], cystitis, nephritis, weight loss / appetite, energy and endurance, bladder infection, constipation, hemorrhoids, indigestion, IBS, gallstones, osteoporosis, good for reproductive organs, PMS, skin diseases / issues [acne, age spots, eczema, yellow jaundice], bodily restoration and rejuvination, cooling affect on the body

There is a reason this baby is tough to remove from your yard - all of those fighting, tenacious properties may be what make this plant such a nutritious food and powerful medicine.

Common Culinary Uses: salad greens, pasta, pesto, wilted and / or marinated greens, coffee substitute [roasted root], green drinks, wine, soups

[THE RECIPE: 4-GREEN PASTA]

1 package of gluten free pasta, spaghetti style
1/8 c. fresh mint, minced
1/4 c. fresh dandelion greens, washed / spun dry / cut into small strips
1/2 c. beet greens, cut into small strips
1/2 - 1 c. chard, cut into small strips
1/4 - 1/2 c. Everyday Vinaigrette [see recipe below]
1 - 2 T. dulse flakes
sea salt and pepper to taste

Cook pasta according to manufacturer instructions. While pasta is cooking, cut the greens and mix vinaigrette. When pasta is just soft [or al dente if you prefer], drain water and return pasta to pot. Quickly add vinaigrette and greens quickly tossing. Cover and let stand a few minutes to wilt the greens. Toss again. Add salt, pepper, and dulse flakes and stir well. Serve warm or cool.

This is really good served with Shaved Asparagus Salad [I half the dressing this recipe calls for because it is a bit too intense for my flavor. Start with a small amount of dressing and add until you've reached the flavor you desire. I also use Parma-Zaan in stead of Parmesan cheese].

[THE RECIPE: EVERYDAY VINAIGRETTE]
Recipe from Grow, Cook, Eat by Willi Galloway

In a pint size jar combine:

1/4 c. white wine vinegar
1/4 tsp. sea salt
1/2 tsp. honey or maple syrup
2 tsp. fine chopped shallot [optional]
2 tsp. Dijon mustard
1/3 c. chopped herbs
3/4 c. extra virgin olive oil

Cover tightly and shake vigorously for a minute or so. Store in refrigerator to keep longer and remove 5 - 10 minutes prior to use [oil will solidify over time].

You can also add fresh dandelion greens to this Caesar salad, green smoothie, spring detox tea, spring vegetable pasta salad, socca cakes - the options are endless!

[ADDITIONAL RESOURCES]

Hands On Healing Remedies by Stephanie Tourles

Medicinal Herbs by Rosemary Gladstar

Herbal Recipes for Vibrant Health by Rosemary Gladstar

The Way of Herbs by Michael Tierra

Prescription for Herbal Healing by Phyllis A. Balch

The How To Herb Book by Velma Keith & Monteen Gordon
Mother Earth Living Magazine's "All About Dandelions"