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5
2 ratings
April 22, 2013
By
Marcy Franklin
This green juice, made of cucumbers, kiwis, Granny Smith apples, and pineapples, is made at Friedman's Lunch (in Chelsea Market) in New York City.
2
Servings
103
Calories Per Serving
Related Recipes
Ingredients
- 6 Ounces Granny Smith apples
- 5 Ounces cucumber
- 4 Ounces pineapple
- 2 Ounces spinach
- 1 Ounce kiwi
Directions
Add all ingredients to a juicer.
Nutritional Facts
Servings2
Calories Per Serving103
Total Fat0.5g0.8%
Sugar16gN/A
Protein2g4%
Carbs25g8%
Vitamin A143µg16%
Vitamin B60.2mg9.4%
Vitamin C50mg84%
Vitamin E1mg4.8%
Vitamin K157µg100%
Calcium56mg6%
Fiber5g18%
Folate (food)76µgN/A
Folate equivalent (total)74µg18%
Iron1mg7%
Magnesium45mg11%
Niacin (B3)0.7mg3.6%
Phosphorus50mg7%
Polyunsaturated0.1gN/A
Potassium470mg13%
Riboflavin (B2)0.1mg7.1%
Sodium26mg1%
Thiamin (B1)0.1mg7.1%
Zinc0.4mg2.8%
Have a question about the nutrition data? Let us know.
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Spring Green Smoothie Breakfast Drink
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Spring Green Smoothie is Full of antioxidants and low cal. Kefir and buttermilk offer loads of probiotic and protein to this flavorful, filling breakfast! Enjoy this Low-Sodium, Vegetarian, Gluten-Free smoothie with dandelions and kale greens! Just 180 calories per serving!
Springtime means kale and dandelion greens are in season! Both of these healthy leafy greens are perfect nutritional additions to this nutritious breakfast smoothie! The kefir and buttermilk add protein and Powerful probiotic for even more nutritious strength. The frozen unsweetened fruit blend and banana, also good for you, make this healthy breakfast drink SO delicious!!
If you&rsquore a smoothie lover, we have several smoothies recipes. We also have recipes for green juices! Drink your fruits and veggies for a real boost to your day!
Spring Green Smoothie ingredients. So good and so good for you!! Look at those gorgeous dandelions we foraged from our field this morning! The kale is wintered over. Springing back and growing. It&rsquos going in this nutritious smoothie!
Why Dandelions? Go To this post for an in-depth talk about the many health benefits dandelions offer us! I discuss Kale health benefits here.
Dandelions greens add lots of nutrients to this breakfast!
Any healthy greens can be used in this smoothie, of course. But all greens offer unique properties. Go find out what&rsquos so special about kale and dandelions. Lots Is!!
Blue Scotch kale is in the lower right foreground. Any kale will work perfectly for Spring Green Smoothie
This is a rather eclectic ingredient collection of smoothie ingredients. The greens are one thing. But what about the buttermilk and kefir? The buttermilk I&rsquom using is full fat with live cultures.This buttermilk is so sweet and mild you can drink it plain. Not many buttermilks can make that claim.
I&rsquom also using up the last of myplain full fat kefir. Chock full of probiotic, kefir makes a ton of nutritional sense in this breakfast. I used kefir recently in my Kefir Smoothie Bowl. I&rsquom sort of addicted to it now. My granddaughter Ellie and I enjoy kefir most mornings for breakfast with my homemade steel cut oats quinoa gravel granola and frozen blueberries. She loves the combination! So do I. The health and flavor factor of natural grass-fed guernsey dairy products are amazing. Go find some and tell me if you agree!
1. Burrata with sweet and sour spring veg
A fresh and colourful way to eat burrata. Sit the creamy cheese on top of pickled asparagus, baby carrots, radishes and more, then drizzle the whole lot with olive oil.
2. Spring greens shakshuka
Shakshuka, traditionally a North African dish, is typically comprised of spices, eggs and tomatoes, but here we’ve decided to mix things up a little. Make it green and healthy with asparagus tips and broad beans.
3. Jersey Royals, spring greens and prawn fritteda
A fritteda is a light Italian stew of spring vegetables. Our version uses Jersey Royals, spring greens and prawns for a quick and easy supper.
4. Golden onion and spring veg pilaf
Add plenty of colour to your midweek with this nourishing vegetarian one-pot packed with plenty of greens.
5. Freekeh risotto with spring greens
Freekeh is made from cracked, roasted green wheat. It works well for risotto, as the grains retain their bite when cooked. Make the most of seasonal greens with this light and creamy version.
6. Asparagus, saffron and almond pilaf
This asparagus, saffron and almond pilaf is a lovely spring dish, and a great alternative way to use asparagus. It comes into season on 24 April, but might be in the shops a bit earlier depending on the weather
7. Roasted artichokes with tarragon vinaigrette
These delicate roasted artichokes make a great starter or side dish. This recipe requires a little bit of effort, but looks impressive and makes the most of seasonal artichokes.
8. Courgetti, pea and artichoke salad with pistachio pesto
This recipe for courgetti, pea and artichoke salad with pistachio pesto is vegan, low in calories, gluten-free and ready in just 20 minutes.
9. Artichoke, courgette and lemon farro salad
This recipe for artichoke, courgette and lemon farro salad is quick and easy to make, vegan and low in calories, making it great for a midweek meal.
10. Spiced radishes on preserved lemon yogurt
Make the humble radish shine in this summery dish flavoured with cumin and dill. The preserved lemon and yogurt base is the perfect accompaniment.
11. Baked lemon chicken
Lemons give the creamy sauce a wonderful, zesty lift in this easy traybake. Team with crisp chicken thighs and rosemary for a comforting family midweek meal. For more ideas, see our collection of easy traybake recipes.
12. Lemon chicken with charred leeks and fennel
Marinate cooked chicken breasts in a zesty mixture of lemon juice, tarragon and seasoning to make it extra-tender before combining with charred veg and green beans. Discover more of our chicken breast recipes.
13. Herb-stuffed rolled lamb breast
Roll this great-value cut of lamb up with mustard and herbs, then bake until soft and tender so it falls apart into the white wine onion gravy.
14. Roast leg of lamb with anchovy, garlic and rosemary
A punchy rub takes this roast joint to the next level, and yields a deliciously buttery sauce.
15. Roast leg of lamb with pomegranate and balsamic onions
Give classic roast lamb a clever makeover. The sweetness of the roasted onions is offset by a good splash of balsamic vinegar, and pomegranate molasses is used with a touch of harissa as a glaze for the lamb.
16. Rhubarb breakfast pots
Check out these rhubarb pots for a healthy, low-calorie breakfast. These colourful breakfast pots are super-simple to make and are high in protein – perfect fuel to start your day.
17. Duck with spiced rhubarb compote
Duck breasts are a great cut to cook with for a midweek supper. They make an interesting change from chicken, are easy to make, and pair well with sweet and spicy sides. This spiced rhubarb compote is perfect!
18. Rhubarb, green bean and almond salad
Rhubarb doesn’t just have to be for dessert. This rhubarb, green bean and almond salad makes for a great lunch or lighter dinner, and the rhubarb adds a sharpness to cut through the mozzarella.
19. Leek, pea and spinach soup
Smooth, soothing and packed full of spring veg, this wholesome bowl of homemade soup comes topped with toasted seeds – perfect served with crusty wholemeal or sourdough bread!
20. Beetroot, apple and ginger juice
Feel refreshed, rejuvenated and ready to go with this vibrant beetroot juice recipe. You only need three ingredients to make it, so it couldn’t be simpler.
21. Tofu steak with beetroot noodles and dukkah
Make beetroot the star of the show with these vibrant vegetable noodles in a quick and easy dinner. Our tofu recipe is also gluten-free and rich in protein.
22. Ginger salmon with overnight beetroot pickles
Beetroot brightens up this easy midweek dinner of salmon with potatoes.
23. Veggie sausage, spinach and mushroom fry with pesto toast
Spread crunchy seeded bread with garlicky pesto and top with caramelised mushrooms, veggie sausages and soft poached eggs for an epic meat-free brunch.
24. Spinach, feta and chickpea pancakes
These spinach and feta chickpea pancakes make for a delicious, quick and healthy midweek meal. Chickpea (gram) flour is gluten-free and contains more protein than other flours.
25. Sri Lankan carrot curry
Our vegan carrot curry is inspired by the aromatic spices and cooling coconut of Sri Lanka. It’s easy to make, ready in 45 minutes and low in calories.
Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in Personalised Nutrition. She is passionate about harnessing the power of all things health and well-being – in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
LEMON TART
The tart case needs to be made with care, so the edges don't shrink as they cook, otherwise it will leak once the filling goes in. I keep a little bit of pastry aside for patching, so that if any cracks or gaps appear I can patch them before I add the lemon custard mix.
Serves 8
For the pastry:
plain flour 180g
butter 90g
caster sugar 1 tbsp
egg yolk 1, large
water a little
For the filling:
eggs 4. plus 1 extra egg yolk
caster sugar 250g
finely grated zest 2 unwaxed lemons
finely grated zest and juice 1 small blood orange
lemon juice 160ml
double cream 180ml
You also need a round 24cm tart case with a removal base and beans for baking blind.
Dandelion greens, with their slightly bitter flavor, are a great counterpoint to rich foods.
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Spring greens
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Ingredients
- 20 g kale
- 100 g fresh spinach leaves
- 1 garden cucumber (approx. 200 g), cut in pieces
- 1 green apple (approx. 150 g), cut in pieces
- 1 lime, peeled, white pith and pips removed
- 5 - 10 g fresh ginger, to taste, peeled, cut in small pieces
- 250 g apple juice
- 1 - 2 tbsp honey, to taste
Related Video
This was not worth the effort. there are plenty of other salad recipes that taste better for less effort.
I used arugula and substituted crumpled bacon for the soppressata. I also used dried tarragon. It was just wonderful! I have a grapefruit tree so I was delighted to find such a delicious salad recipe!
The grapefruit juice adds a wonderful subtlety to the dressing that works especially well with tender spring greens. I used dried tarragon in the dressing so I made it a few hours ahead to let the flavors combine. Everyone loved it.
This salad was a hit at our Italian fest.I used tarragon white wine vinegar.I doubled the recipe but used 9 tbsps of olive oil rather than 12.I also added toasted slivered almonds for texture.Everyone loved the blend of flavours
I've made this salad several times and all to great reviews - last time was for a huge Easter potluck with lamb and the works. It's so fresh-tasting and perfect for spring, especially with the tarragon - don't leave it out unless you absolutely hate it! Although not mentioned in the recipe, I would use sweet soppressata, not hot.
I also skipped the tarragon. Otherwise this salad is easy and a big hit with family and guests.
So delicious!! Skipped the tarragon in the dressing, and added lots and lots of fresh ground pepper and a bit more salt than was recommended. Went perfectly with the tossed clam and cherry tomato linguine dish (also on epicurious).
Very good but just a little bland. Try to serve as part of a dinner, I had read the reviews first so served with a spicy cream pasta dish found in this web site( fettucine with chicken and bell pepper cream sauce) and hot homemade bread. Yummy, yummy, yummy my family wolfed it all down.
Tasty and easy - a nice summer alternative to plain old salad. I actually made the recipe (using the same quantities) for 2 as a main dish and it was very filling. The dressing lacked a little zing, I might try a little lemon juice next time to jazz it up. Otherwise a keeper.
I've already made this twice- it's SOOOO GOOOD! I modified the salad, but I really have to rate the dressing-- IT'S SUPER! I used mixed greens with toasted pecans= pieces and parmesean cheese for the salad with the grapefruit sections and the dressing. I used about half the oil because it didn't seem to need it and unintentionally made it lower fat (but still delightful). I'm not a fan of tarragon in general, but this dressing makes me change my mind. Oh, and one time I subɽ chopped white onion for the shallot (I didn't have any)- it was great.
The wild spring greens are here! Jam-packed with “nutraceuticals” known to have antiviral, antibiotic, anti-inflammatory, immune supportive and immune-stimulating properties, they’re absolutely free and grow abundantly outside your front door. And they’re delicious. From mild and sweet, tart and citrusy to peppery and oniony, wild greens add all kinds of flavour to your everyday meals. So in this post, I’m going to share a bounty of simple and nutrient-filled recipes from the Gather website. Click on the links and you’ll find info on how to identify, harvest and cook with these superfoods of spring!
Today we know them as weeds but across the old world (and still today) the arrival of the first shoots of green was eagerly awaited by country cooks and celebrated in a bounty of dishes. From dandelion, nettles, wild mustards, sheep sorrel, wood sorrel, plantain and wild onions, these “weeds” were once consumed to revitalize the body after winter and are part of a medicinal spring cuisine thousands of years old.
The French made Cream of Dandelion Soup, the Germans and Scandinavians loved Nettle broth and Dumplings, the Italians used wild baby fennel fronds and wild mustards in pasta. The Greek had an actual word for these plants, Horta – which simply means green. Served fresh in salads, cooked up into traditional spring pies or as braised vegetable dishes, sautéed with lots of oil, garlic and onions, Horta is still a beloved culinary tradition.
Photo from The Shepherd and The Olive Tree
Today Horta are more often made with domesticated greens, but on the Greek Island of Ikaria wild greens dandelions, dock, mallow, chicory, chickweed, mustard greens, nettles, shepherd’s purse, lambs quarters, salsify, and sow thistle etc are still a staple of Horta. And according to the New York Times Ikarians are amongst the longest living people in the world!
And it’s no wonder. Wild greens are so chock full of vitamins, A, C, D, E, K, and minerals like iron, calcium, magnesium, potassium, silicon, boron and zinc, omega 3 fatty acids, phytonutrients, antioxidants, flavonoids and carotenoids – and so much more – they are considered “nutritive restorative” plants by many herbalists.
Wild Green Horta: Click here for the recipe.
Revitalizing and restoring optimal function to one or more organ systems, most are immunomodulators (helping balance the immune system) some help to detoxify the blood and optimize the elimination of waste, some contain gut-friendly bacteria and support digestion, some support the brain and nervous system.
Wild Spring Green Tabouli: Click here for the recipe.
But one thing they all have in common is that their nutrient content outstrips any greens you’ll grow in your garden or buy at the market. Kale and spinach contain only a fraction of the nutrients of their wild counterparts. As documented by journalist Jo Robinson in her book Eating On The Wild Side ever since farmers first planted seeds 10,000 years ago, humans have cultivated plants that are high in starch and sugar and low in vitamins, minerals, fibre, and antioxidants. In other words, we bred a wealth of vital nutrients out of the human diet.
Wild greens (aka weeds) have not been domesticated, their nutrients not bred out. They contain important compounds that our bodies evolved eating – and still need to thrive. Most are loaded in phytonutrients (i.e. polyphenols, resveratrol, flavonoids, carotenoids, anthocyanins, omega-3 fatty acids, and probiotics) which support and balance immune system function, act as antioxidants, h elp prevent cancer and cardiovascular disease – as well as being anti-microbial, anti-inflammatory, anti-allergic, anti-cancer, anti-ageing, neuroprotective and more. Wild dandelion, for instance, contains seven times more phytonutrients than spinach.
Click here for Pesto recipes.
Plus they’re all high in antioxidants , those superstars when it comes to optimizing our immune system. Antioxidants work to mop up free radicals that cause inflammation, damag e cells and lead to disease. There are hundreds of different substances that can act as antioxidants, each with unique chemical behaviours and biological properties. Vitamins C E and carotenoids for example involved in mechanisms that repair DNA and maintain the health of cells.
Wild Green Kimchi: For recipe click this link.
Today we no longer consume these “weeds” but many filled our grandparent’s plates just a few generations ago. Most were brought to the new world by settlers as food and medicine. Plants like garlic mustard, nettles, yarrow, plantain, chickweed are amongst the world’s most ancient foods, their residues have been found in cooking pots from the Neolithic and beyond to the Upper Paleolithic, from the British Isles to the Middle East. And while you’ll find their genetically modified descendants in plentiful supply at the supermarket you won’t find one of these ancestral foods for sale. Which is a big reason why many herbalists believe that modern chronic diseases began to run rampant as wild greens disappeared from our diets.
Glorious Garlic Mustard
Garlic Mustard & Olive Oil Bread Dip: For recipe click here.
Wild foods are truly ancestral foods. Consider this Roman springtime dish called Moretum (a kind of cheesy pesto) eaten in honour of the Goddess Cybele , The Magna Mater (The Great Mother). According to Ovid, it descends from a time ancient people drank only pure milk and ate only “the herbs that the earth bore of its free will.” Moretum was eaten during the golden age, “before humankind had to cultivate the earth to produce food”.
For the recipe for Moretum click here.
When it comes to personal favourites, there is probably no wild plant I use more than the highly invasive and extremely delicious wild onion Allium vineale) often called “crow garlic”. It tastes just like a garlic chive only much more intense, adding a sharp burst of oniony garlic flavour to any savoury dish. I love them sprinkled fresh over salads, soups, vegetables, side dishes and dips – the list goes on. Allium contains sulphur compounds (which give their oniony flavour) and acts as a prebiotic encouraging the growth of gut-friendly bacteria! According to Jo Robinson, author of Eating On The Wild Side , green onions have 100x more phytonutrients than other onions – so just imagine the nutrients in Allium vineale!
Crow Garlic/ Wild Onion: Allium vineale
Crow Garlic Gnudi: For recipe click this link.
And because I like dishes that are hot and spicy, another of my favourites are wild mustard greens like Sinapis arvensis. Loaded with Vitamins K and A, young mustard greens contain phytonutrients and sulphur compounds found to protect against diabetes, heart disease, and cancer. I toss these in pasta, bake them into tarts and use them in herbal cheeses.
Wild Mustard or Field Mustard
Wild Mustard Tart: For recipe click this link.
I also love the tender and tangy wood sorrel. Its young leaves have a sharp lemony flavour and were u sed as a pot herb long before the introduction of French sorrel. Its three-part leaves look similar to a shamrock (the Irish consider it the ‘true Shamrock’) and are said to be high in vitamin C, B-complex and calcium, and have been used in folk medicine to help with digestive issues, inflammation (particularly of the urinary tract) and for fevers. (Note: Oxalis literally means “sour” and wood sorrel is high in oxalic acid. This can be considered toxic if consumed in large quantities. It’s important to remember many domesticated vegetables, including spinach and broccoli, also contain oxalic acid. Oxalic acid is not a problem when consumed moderately, but people with gout, rheumatism, arthritis, and kidney stones should avoid it.)
Wood Sorrel
Wood Sorrel Cream Tarts: For recipe click here.
I also use wood sorrel in the Wild Boursin Cheese, along with crow garlic and mustards. Click here for the recipe.
And when it comes to wild green superfoods – none are as beloved as nettles. Stinging nettle ( Urtica dioica) has been a spring tonic since time immemorial, and highly prized for its vitalizing properties. This nutritional powerhouse packed with vitamins, A, D, E, and K. F, antioxidants, carotenoids, minerals like iron, calcium, magnesium, potassium, silicon, boron, and zinc omega-3 unsaturated fatty acids, and even protein! Herbalists also use nettles to restore energy levels, strengthen the adrenals, detoxify the body, relieve allergies, restore youthful flexibility to blood vessels and to strengthen bones, hair, nails and teeth.
Nettle & Wild Onion Rice Balls. For recipe click this link.
So if you’re looking for a little herbal support during this time of health concerns – all I can say is – l earning to incorporate nourishing wild greens into your meals is as simple as adding them to a salad, pesto, pasta, cheesy tarts, horta or kimchi etc!
And if you’re looking for more ideas – I’ve got loads of more plant profiles and recipes available in the Gather Victoria ECookery Book for Gather patrons. Needless to say, I’m passionate about the many benefits of wild spring greens! So w hy pay top dollar for pricey domesticated greens and herbs when the most healthy and vibrant greens are in your backyard? Happy Foraging!
Just a few of the recipes from the Gather Victoria ECookery Book. Click link here.
Preparation
Pickled Vegetables
Step 1
Bring vinegar, sugar, and salt to a boil in a small saucepan. Remove from heat and add vegetables let sit until just tender, about 10 minutes. Drain.
Salad and assembly
Step 2
Whisk oil, lemon juice, and vinegar in a small bowl season vinaigrette with salt, pepper, and more lemon juice, if desired.
Step 3
Toss vinaigrette, greens, and herbs in a large bowl. Add pickled vegetables to salad season with salt and pepper and toss to combine.
How would you rate Spring Greens with Quick-Pickled Vegetables?
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Spring Green Smoothie
I bring you this recipe not because it’s a new, novel idea. Let’s get real. Green smoothies are so five years ago. However, a phased-out fad they are not. These powerhouse shakes can still be an incredibly life-changing diet addition and shouldn’t be forgotten. (Insert advertising slogan here. But seriously, they are wonderful.)
For that reason I must say, Green Smoothie, I am sorry for forgetting you. Once a daily drink, I let you leave my life for weeks and weeks too many. Never again.
I’m not sure when and how I fell off the smoothie bandwagon, but no fruit and greens have been spinning together in my blender lately. Kale, onions and herbs, yes, but no early morning, creamy green creations have been going down, that is, up until springtime finally hit.
I bring you this recipe because perhaps you, like me, need a reminder that green smoothies are a great way to kickstart your day and get your diet back in line. The nutrient-filled drink is packed with vitamins and minerals, meaning lots of energy for you.
As I use the spring season to take time to reorganize my life, I am realizing the value of clean eating and the energy it can provide. It is this energy that I need to prioritize what’s important to me and also to deliberate what is not. Lots of shifting, and changing, and goal reorientation is taking place for me right now. And with all of that, I want to revamp my diet too. A healthy body is a healthy mind, and a huge part of this stems from food.
I am excited to start bringing green smoothies back into my mornings and starting my days off on a high note. Whether you’re making some life changes or not, that’s never a bad game plan. Waking up with a healthy breakfast and a positive attitude is literally the best way to carry on life. Sometimes easier said than done, but I’d say this four-ingredient recipe is a pretty simple start. Enjoy.