💚💚💚 Spring Smoothies 💚💚💚

💚💚💚 Spring Smoothies 💚💚💚

Smoothie love!

A non-negotiable for me is drinking up a green smoothie every. single. day. I see the smoothie as a vehicle for the nutrition I want to be SURE that I get each day: a variety of anti-oxidants, vitamins and minerals (depending on the ingredients), the living enzymes from raw plant foods which aid digestion, and loads of fiber to keep the small intestine scrubbed and my intestinal villi buoyant (so  my nutrient uptake is top notch).

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"Buttery", Beany, Brussie-Filled Soup

Butter-y Bean This soup is like a warm buttery hug. Can you feel it?!

Its many textures, rich broth, and filling ingredients, make it one of my favorite winter soups.

It’s buttery texture comes from the red palm oil (or you could use grass-fed, organic, butter) and the fact that the somewhat delicate white bean is cooked directly into the broth of the soup.

The red palm oil gives it a plant based buttery taste and an incredibly lovely golden color! If you want to try Red Palm Oil, be sure to get it from a company that is diligent about sustainable growing and harvesting practices. I like Nutiva brand.

"Buttery", Beany, Brussie-Filled Soup
Author: Denise
  • 1/2 large white onion, chopped
  • 3 cloves garlic, minced
  • 3 stalks celery, chopped
  • 2T olive oil
  • 2T red palm oil (or butter, or ghee)
  • 3 cups navy beans (great northern white beans or cannellini beans would be tasty too), soaked over night. (Could also use canned beans)
  • 1 tsp oregano (dried)
  • 1 bay leaf
  • About 3 cups dried Egg Noodles (optional)
  • 12-15 brussel sprouts, halved
  • Two large handfuls fresh spinach
  • Lemon Juice (for garnish)
  • Parsley, finely chopped (for garnish)
  • salt and pepper to taste
  1. Sauté onions , garlic, celery in a bit of olive oil until aromatic. Then add the red palm oil. Sauté a few minutes longer.
  2. Add soaked beans and 8 cups of water. Cook on medium - high for about 30 minutes. Add some salt, pepper, oregano and bay leaf. Cook an additional 30 minutes, until beans are tender.
  3. (If using canned beans use only 6 cups of water and include some of the liquid from the can of beans, cook for about 15 minutes before proceeding to step three.)
  4. If adding noodles Once beans are tender, add a couple of large handfuls of egg noodles (any noodle would be delicious!) Cook for about 8 minutes until noodles are al dente.
  5. Add halved brussels sprouts, and simmer until they turn a bright vibrant green. About two minutes.
  6. Add spinach, and remove the soup from heat.
Garnish each serving with a swirl of extra virgin olive oil, a slight squeeze of fresh lemon juice, a few sprigs of finely chopped parsley, and lots of black pepper!



Also tasty, but for the ears.


Cleansing, Detoxing, Eliminating--Oh My! Clean Foods and Simple Preparation Tips

As promised — here are a few fresh and clean foods to eat while following my cleansing, detoxing, elimination diet.

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The cleanse offers the opportunity to eat real, whole, ideally seasonal food, that tastes terrific, and leaves you satisfied. As a reminder, the cleanse eliminates: alcohol, caffeine, dairy, gluten, un-fermented soy, meat, sugar, and processed foods.

So what’s left to eat you ask?!?! Lot’s! While cleansing Oliver and I  were doing a lot of delicious smoothies, big hearty salads, warming and easy to digest soups and stews, and refreshing plant based snacks!

Here are a few tips for creating your own clean and wholesome versions of foods to thrive on while cleansing.


1)  Smoothies with leafy greens, hemp + chia seeds, and healthy fats

This picture is ridiculous.

Smoothies offer a great way to get a quick and delicious blast of vitamins and nutrients from raw fruits and vegetables, PLUS a bunch of healthy fiber which is imperative to a fruitful detoxing experience — if you know what I mean!

I like to add hemp to my smoothies because they contain a lot of fiber, some protein, and magnesium-which work to keep elimination strong- as well as B vitamins which aid in regulating your metabolism.

The chia seeds are packed with water soluble fiber so they absorb water which promotes good digestion and elimination as well.

Healthy oils, i.e. coconut, flax seed and sesame oil, make for a deliciously smooth and creamy smoothie. Additionally, adding oils to your smoothie is a great way to experience internal oleation, a traditional ayurvedic practice. Oleation is believed to assist in drawing toxins out of the organs, reducing acidity throughout the body, and lubricating the digestive tract. All good stuff!

Here’s my go to smoothie:

  • 1/2 frozen banana
  • 1 apple or pear (cored and quartered)
  • 2 celery stocks (chopped a bit)
  • 1/4 lemon wedge (peeled)
  • Big handful of leafy greens (spinach, chard, kale, lettuce)
  • Some chopped parsley leaves
  • 2 T coconut oil
  • 2 T hemp seeds ( I like Nutiva Brand)
  • 1 T chia seeds
  • 16 oz water

Blend those bad boys up and you will have two delicious 16oz smoothies on your hands!

Experimentation with different fruit and veggie combinations highly encouraged! Sometimes I throw some cucumber up in there. Sometimes it's fun to go wild with frozen berries or exotic fruits like pineapple or mango.


2)  Satisfying Salads

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I have a little system that ensures a winning salad every time.

It starts with the big variety of leafy greens: Take your pick from spinach, kale, lettuces, bok choy, arugula, microgreens, endive, radicchio, parsley, cilantro, spring onions, basil—get a big old mix going on. I tend to have about 4 - 5 different types of leafy’s in my salads. It tastes great  to have all that variety and it will really extend your produce purchases.

Sprouts: I add a bunch of sprouts to my salads—they are packed with protein and nutrients, plus a fresh crisp crunch that is intoxicating. Plus it’s so easy and inexpensive to sprout your own. All you really need are some sprouting seeds/legumes, a wide mouth jar, some cheese cloth, and a bit of patience. Get all the gear here!

Add a bit of Color: I lean toward purple cabbage, raw beets, carrots, cauliflower, bright green edamame (organic and GMO free). But you could add anything here! Peppers, corn, colorful tomatoes, etc. You can also add cooked vegetables. The Salad picture above consists of a leafy green blend and a few scoops of roasted vegetables from the night before. Cooked vegetables are a bit easier on the digestion for the winter, and make for a really satisfying mix!

Add a bit of Fat: I LOVE to add avocado, chopped kalamata olives, or a fatty seed like sunflower or sesame.

Some protein OR a grain: So maybe some garbanzos or lentils or black beans. Or perhaps a big scoop of quinoa or brown rice.

Dress it up: Then I toss all that good stuff with a simple dressing that consists of herbs and/or seasonings, an acid, and a fat. Popular in my house is some extra virgin olive oil, mustard, and apple cider vinegar all shaken up in a jam jar. Tahini, toasted sesame oil and lemon juice is really good too. As is some flax oil, lime juice, with lots of chopped basil and black pepper.

And Boom—a ridiculously tasty, elimination diet safe, hearty salad— guaranteed.


3)  Warming Soups

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Dilly Rutabaga and Broccoli Soup I’m a big soup person most the time, because they are so easy to put together and so delicious. So when it came time for cleansing, having some simple, clean, soups hanging around was a no brainer.

My go to for a detox is a creamy blended soup.The thing I love most about these is that they are so easy to whip up and so flexible! Plus—they are guaranteed to be a feast for the eyes and the stomach! I am always amazed at how pretty these end up being. A Recipe, of Sorts:

This is more of a “generally you could kind of do this”, than a recipe. Hopefully there’s enough guidance here!

I start by sautéing some onions and garlic in a deep pot until fragrant

Then adding a vegetable or two to be the bulk of the soup, plus whatever seasoning would compliment.

A few of my favorite winter blends:

  • 1 Butternut squash + 1 sweet potato+ 2T curry powder
  • 1 Rutabaga + 1 head Broccoli+ fresh dill
  • 1 Head Cauliflower + 3 Red Potatoes + Salt and pepper

But you could do whatever you want!! Carrots are great, parsnips are super creamy, beets are gorgeous and delicious, brussels sprouts make for a great flavor too. Go wild!

After sautéing the vegetables for  10 -15 minutes, add about 6 cups liquids. You could do a veggie broth, water, or coconut milk.

Let the vegetables and liquid simmer for about 20 minutes, until all vegetables are soft.

Remove from heat, and then blend or food process until smooth. Be careful not to fill your blender too full with the hot mix, the steam could blow the top off, which would be terribly shocking and a big old mess! Avoid it!

Garnish and serve.

***A note about garnish. The best part about a “creamy” soup is garnishing the heck out of it. Go crazy here—add some colorful finely chopped peppers, broccoli florets, parley, cilantro, hemp seeds, toasted pumpkin seeds, drizzle of olive oil, chopped spring onions, truffle oil, dill, fennel, squeeze of lemon…etc.

Make it yours.

Need something a little heartier? 

Serve over cooked quinoa or brown rice. Makes for a filling meal, and the added texture is very satisfying.

4)  Clean Snackin’

My favorite snacks consists of fruits and/or veggies with a spread of some sort. Could be a bean based spread with carrot, celery, and chopped radishes. Or some peanut butter on a banana. Or mix together some tahini and honey and eat with tart sliced apples. Or an avocado dip with daikon radish sprinkled with salt and pepper.

The sky’s the limit!

A final thought: Cleansing as a lifestyle

My hope is that these loosey-goosey recipes serve as a guide for you to come up with your own favorite clean eats. While taking some time to do a formal cleanse and to be intentional about the food you put into your body is a most excellent decision for you health and well being. It is even better to incorporate some clean, whole foods into your lifestyle on a daily basis. The best way to do that? Experiment! Make it fun!

Surprise yourself.

AND Look out for more fun tips for me as I recount some of the highlights from the Ayurvedic Cleanse and Elimination Diet coming this spring.

And if you made it this far:

Enjoy this!