Smoothies are one of my favorite things, not only because they're delicious and easy, but also because they're a powerhouse of nutrition and a great way to get greens into kids (and adults) who wouldn't normally eat them! This KaleBerry smoothie is one that I make more often than any other for my family. With the right balance of ingredients, the taste of the kale (which I happen to love!) is virtually undetectable by even the most critical tongue.
Kale happens to be the second most nutrient dense food in the WORLD (and my favorite vegetable)! It's chock full of antioxidant vitamins, minerals (lots of iron and calcium), fiber, amino acids, and the ever important omega 3 and 6 fatty acids. It's readily available at supermarkets, and definitely abundant at farmer's markets (my personal preference) where you'll get the freshest crop and therefore the highest nutrient content. It can be bought in bulk at a more than reasonable price at farmer's markets and can be frozen for year round use.
Berries, like strawberries, blueberries, and raspberries, also rank very high in nutrition content, being one of the top ten nutrient dense foods on earth. They're loaded with powerful antioxidants, phytochemicals, dietary fiber, and minerals. Berries also have the lowest carbohydrate content of all fresh fruits. They're commonly available at supermarkets and farmer's markets, and, just like kale, berries can be bought in bulk and frozen for year round use. Frozen berries are also available year round in supermarkets, being a great choice because they're picked at peak ripeness and then quickly frozen, preserving nutrient content. For the best price and quality, I prefer Trader Joe's organic frozen fruit. Nature's Promise and Cascadian Farms also market organic frozen fruits which are a little more expensive, but still very good.
I tend not to measure my smoothies by methods other than handfuls, palmfuls, and pinches, even when following recipes that call for it. I prefer to throw things together quickly and experiment with different ingredients each time I make something. The ingredients for this smoothie are pretty basic, and at the bottom of the recipe you'll see suggestions for adding a little flair if you prefer, which I alwasy do. Enjoy!
KaleBerry Smoothie Recipe
Yeild: 4 servings
(all organic highly recommended)
2 large kale leaves, or 1 handful of chopped kale**
1 heaping handful of blueberries**
1 heaping handful of strawberries**
1 heaping handful of raspberries** (these best mask the kale flavor)
enough water (unsweetened rice or almond milk work nicely, too) to cover about 3/4 of blender ingredients
**More can be added once blending has commenced, depending on what will fit in your blender and what consistency you like. The more the merrier!
Purslane is a hardy, annual succulent plant that is viewed here in the United States as a common pesky weed. Much to our surprise, it’s actually packed with nutrition and commonly eaten all over the world. I first came across Purslane when helping my mother weed her vegetable garden many years ago. She found a bunch growing in a raised bed and delightfully exclaimed that it was “Purslane”, having been taught about the plant when she was a child by her father, my grandfather, who was an avid outdoorsman and forestry major in college.
Purslane can be identified by its sprawling, pinkish red stems and succulent clusters of bright green leaves that are paddle shaped and not more than one inch long. It grows along the ground but will grow upward sometimes if surrounded by other plants that are taking up its elbow room. Purslane is well tolerant of drought and poor soil conditions. This explains why it absolutely THRIVES in my well cared for and watered organic vegetable garden, without ever having been invited!
Purslane is unique and wonderful in that it contains more Omega-3 fatty acids than any other leafy vegetable plant, providing both ALA and EPA. It is full of antioxidants, vitamins A, B, and C, and minerals such as magnesium, calcium, potassium, and iron. (Note: you want to consume calcium foods that naturally contain magnesium, which aids in calcium absorption. This is nature’s innate wisdom at work.) Purslane is clearly not a “pesky” weed worthy of pulling and discarding. I happily munch on sprigs of it while I garden, fresh picked!
Purslane has a crunchy texture and a very mild flavor with a hint of sweet/sour/tang. All parts of the plant, stems, leaves, and seeds, are edible and can be used in the same way that one would use any other leafy vegetable. Purslane can be added to raw salads, sautéed in a stir fry, or blended into a smoothie for picky eaters. In Greece, it’s sautéed in olive oil with feta cheese, tomato, onion, garlic, and oregano. Give it a try!