Simple Green Energy Smoothie

Green Energy Smoothie

Ingredients:

4-5 Kale leaves removed from stem

1/2 – 1 cup spinach

4-5 frozen mango chunks

4 oz coconut water

1 tsp ground flaxseed

1 tsp cinnamon

1 tsp spirulina (optional)

Place all ingredients into a blender. Blend until smooth and drink to your health!

You can make this salad with any combination of summer veggies, but I feel this is the best. A great place to get all these ingredients is the Farmers Market. Specifically, the Beverly Hills Farmers Market on Sundays because they have some delicious feta! Also, don’t forget you can pick up the olives from the vendors that sell hummus.

Greek Summer Salad

Salad for 1-2 people:

1 Cucumber

1 Tomato

1/2 Red Onion

1/2 cup Kalamata Olives, pitted (or about two handfuls)

1/4 cup Feta

Red Wine Vinegar

Chop the cucumber and tomato in roughly the same size pieces. Dice or thinly slice the red onion and add to veggies. Add in the pitted olives and 1/4 cup Feta. You can add a little more feta to suit your taste. The olives and the feta give this dish the salty taste, so it’s not necessary to add salt. Finally, sprinkle with a little red wine vinegar and enjoy!

- Katie Hill

Chicken Tabouli Salad by Dani Spies

Ingredients: 

½ cup Bulgur Wheat

2 cloves of garlic, minced

½ cup of chopped flat leaf parsley

¼ cup of shopped mint

½ cup of sliced scallions

1-diced tomato

1 15oz can of garbanzo beans, drained and rinsed

1 cup of cooked shredded chicken

The juice of one lemon

2 tbsp of extra virgin olive oil

Salt and pepper to taste

 Directions:

• Bring one cup of water to a boil in a medium saucepan and stir in bulgur wheat.  Once it comes back to a boil reduce the heat to a simmer, pop on a lid and cook for about ten to fifteen minutes or until all the water as absorbed.
• In the meantime, combine garlic, parsley, mint, scallions, and tomato, in a large bowl.  Stir in the bulgur wheat while it is still warm and then add olive oil and season with salt and pepper.
• Gently toss in the chicken and garbanzo beans.  Adjust your seasonings and enjoy!!

Makes 4 – ¾ cup servings

Calories: 282; Total Fat: 8.2g; Saturated Fat: 1.1g; Cholesterol: 35mg; Sodium: 39mg; Carbohydrate: 33.5g; Dietary Fiber: 7.2g; Sugars: 2.1g; Protein: 19.8g

Simple Sole Over Dandelion Greens – by Dani Spies

Ingredients: 

1 bunch of dandelion greens, trimmed and chopped

1 bunch of baby spinach

1⁄2 cup of dill, chopped

Juice of half of lemon

5 cloves of garlic, chopped

1 tbsp of olive oil

2 6 oz pieces of Sole

A few dashes of paprika

Salt and pepper to taste

Directions:

• Preheat broiler to high.
• Heat a large sauté pan over a medium low heat and add one tbsp of extra virgin olive oil.  Once the oil has heated through toss in the garlic and sauté for a couple minutes or until the garlic is nice and fragrant.
• Stir in the dandelion greens along with a pinch of salt and pepper.  Pop a lid on and sauté for about five minutes.
• Once your greens have wilted down, stir in the spinach, lemon juice, half the dill and another little pinch of salt and pepper.  Toss everything together before popping the lid back on for another two minutes or so.

While your greens are finishing up rub the sole with a little olive oil and season with some salt, pepper, and paprika.  Pop the sole under the broiler for about 2-3 minutes (you’ll see it cooks really fast).  Once the fish turns opaque, it’s done!

Once you’re ready to serve up your greens add in the rest of the dill and top with the broiled sole… enjoy!

Serves 2.

Asparagus and Wild Salmon by Dani Spies

Ingredients

2 6oz. fillets of salmon

A few springs of fresh dill

12 asparagus spears

1 red bell pepper, thinly sliced

Salt and pepper to taste

Directions

Pre-heat oven to 400 degrees

Lay out a sheet of aluminum foil and place some fresh dill followed by a single salmon fillet. Season the salmon with salt and pepper.

Top off each fillet with another sprig of dill and red bell pepper strips. Lay out a few asparagus spears on each side of the filet and fold over your foil to completely seal in the salmon and veggies. Be sure the foil is sealed and that there is no place for the steam to escape.

Place sealed pockets on a baking sheet and stick in the oven for twenty minutes.

Open up your package and enjoy!!

Serves 2.

Nutritional Analysis

Calories: 290; Total Fat: 11.3g; Saturated Fat: 1.9g; Cholesterol: 94mg; Sodium: 80mg; Carbohydrate: 11.9g; Dietary Fiber: 4.5g; Sugars: 7.7g; Protein: 36.8g

Israeli Couscous Salad by Dani Spies

Ingredients:

2 ½ cups cooked Israeli couscous, cooked (barley or farro would work too)

2 bunches of asparagus, trimmed, cut into 1 1/2 –inch pieces

1 pint of cherry tomatoes, halved

1 small red onion, chopped

2 cloves of garlic, minced

¼ cup of dill, chopped

3 tbsp of extra virgin olive oil

¼ cup of Sherry wine vinegar

½ cup of reduced fat feta cheese, crumbled

Cook couscous according to package.

Meanwhile, steam asparagus for about 4 minutes or until just tender.  Combine couscous, asparagus, tomatoes, onion, and garlic.

In a small bowl whisk together oil and vinegar and season with salt and pepper.  Add dressing over salad and combine.

Finish by stirring in feta and dill.  Enjoy!

Serves 6

Asian Pear and Cabbage Salad by Dani Spies

Ingredients:

1 small head of cabbage, cored and thinly sliced (about 6 cups)

1 large Asian pear, cut into bite size pieces

1 clove garlic, crushed

3-4 scallions, thinly sliced

Handful of parsley, roughly chopped

2 tbsp fresh lemon juice

1 tbsp white wine vinegar

2 tsp extra virgin olive oil

1 tbsp slivered almonds

Salt and pepper to taste

Combine cabbage, pear, garlic, scallion and parsley in a large bowl.

Add lemon juice, vinegar, olive oil, and salt and pepper to bowl and toss until everything is well combined.  Adjust seasonings to your preferences.

Sprinkle with almonds and enjoy!

Makes 4 servings.

Serving size: 1-1/4 cup.

Calories: 113; Total Fat: 4.7g; Saturated Fat: 0.5; Cholesterol: 0mg; Sodium: 28mg; Carbohydrate: 17.3g; Dietary Fiber: 6.4g; Sugars: 10.1g; Protein: 3.5g

Mexican Cabbage Soup by Dani Spies

Ingredients:

1 yellow onion, cut into ½ moons

4 cloves of garlic, chopped

½ jalapeno, minced

5 carrots cut into slices

6 cups of chopped up cabbage

1 large zucchini, cut into chunks

A few handfuls of baby spinach

½ cup of frozen peas

6 cups of chicken broth

1 15 oz can of diced tomatoes

1/3 cup chopped cilantro

Juice of one lime

2 tsp of olive oil

Salt and pepper to taste

Optional:  Shredded chicken & avocado

In a large pot heat olive oil over medium high heat and add onions along with a pinch of salt.  Allow the onions to cook for about 4-5 minutes or until translucent.

Stir in jalapeno, carrots, and garlic and cook another few minutes.  You just want to give the veggies a head start before stirring in the cabbage.  Combine all the veggies together before adding the broth and the tomatoes; turn the heat to high and bring to a boil.

Once your soup is at a boil bring it down to a simmer and stir in zucchini and peas.  Cook for just a couple more minutes before stirring in the spinach, cilantro and fresh limejuice.  Adjust seasonings and serve yourself some soup!!

Serving suggestion:

I like to put a couple of ounces of pre-cooked shredded chicken at the bottom of my bowl before topping with the soup.  Then I finish it off with some fresh avocado and an extra squish of limejuice…SO GOOD!

Calories: 99; Total Fat: 1.6g; Saturated Fat: 0.2g; Cholesterol: 0mg; Sodium: 119mg, Carbohydrate: 17.9g; Dietary Fiber: 4.8g; Sugars: 9.2g; Protein: 4.7g

Quinoa with Oranges and Yogurt by Dani Spies

This recipe from Dani Spies is great for breakfast, snack or dessert. It’s light, refreshing and packed with protein!

Ingredients

1/2 cup of cooked Quinoa

1/4 cup of Greek-style yogurt

1 orange, cut into chunks

1 tbsp walnuts

2 tsp of honey

Directions

Place quinoa in a bowl and top with yogurt, oranges, and walnuts.  Drizzle with honey and enjoy!

Serves 1.

Nutritional Analysis

Calories: 325; Total Fat: 6.8g; Saturated Fat: .3g; Cholesterol: 0mg; Sodium: 40mg; Carbs: 56g; Fiber: 5.6g; Sugars: 26g; Protein: 14g

Chuck-Full-O’-Goodness Chocolate Truffles by Dani Spies

Made with love, these chocolate truffles are sure to please your Valentine! This healthy dessert from Dani Spies can be made in 15 minutes for a great last minute addition to your Valentine dinner.

Ingredients:

½ cup pitted prunes

¼ cup pitted dates

3 tbsp almond butter

2 tbsp Agave Nectar

2 tbsp cacoa powder

1/4 cup grated unsweetened coconut

2 tbsp unsweetened cocoa

Directions:

Place unsweetened cocoa powder in a shallow bowl and set aside.

Combine prunes and dates in a food processor and process until finely chopped.  Add almond butter, agave nectar, and cacoa powder.  Transfer to a bowl and mix in coconut by hand.

Scoop up about a tsp of fruit mixture and roll between the palms of your hand to form a small ball.  Roll each ball in cocoa powder and place on a tray or plate that will fit in your fridge.  Refrigerate until firm and enjoy!

Makes 12 truffles.

Calories: 89; Total Fat: 3.8; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 22mg; Carbohydrate: 13g; Dietary Fiber: 1.6g; Sugars: 7.5g; Protein: 1.7g