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Liver-loving Green Smoothie

Liver-loving Green Smoothie

This is my go-to green smoothie when I’m feeling run down, or when I just need a pick-me-up. It’s a wonderful snack or light breakfast, tastes like a dream and makes a treat for the whole family. 

With liver-loving kale, ginger and flax, amazing fats and fiber (nuts, seeds and oats) – this smoothie feels like your favorite detox without the deprivation.

Liver-loving green smoothie

Prep Time30 mins
Cook Time2 mins
Course: Drinks, smoothie, Snack
Servings: 2

Equipment

  • High-speed blender

Ingredients

  • 1-2 cup raw kale or 2-3 stalks
  • 1 banana
  • 1/4 cup oats gluten-free if possible
  • 1/4 cup raw, unsalted cashews - soaked in water for 30 minutes or nut-milk
  • 1-2 inch ginger
  • 1 tbsp hemp hearts
  • 1 tbsp flax seeds
  • 2 cup water plus ice to thin out

Optional:

  • 1/2 apple
  • 1 tsp spirulina
  • 1 tbsp chia seeds
  • 1 tbsp almond butter unsalted

Instructions

  • First soak raw cashews (or other nuts if using) in filtered water.
  • Wash & dry the kale (use the whole leaf, stalks and all!).
  • Add all the ingredients to your high-speed blender.
  • Blend until smooth. Sip & enjoy!

Notes

The recipe is listed with a prep time of 30-minutes because this includes soaking time for the cashews. 

Persimmon Ginger Chia Pudding

Persimmon Ginger Chia Pudding

Have you gotten your fill of persimmons this year? If not, hurry – season’s almost over!

What’s a persimmon?

If you’re not familiar, persimmons make their grand and brief appearance in California from September to November. While they are native to North America, the variety that shows up most often in US grocery stores are the Japanese “kaki fruit.” There are two types to watch for: the Fuyus, which have the texture of a tomato or peach and flavor of a cloyingly sweet papaya or sapota (mamey/chikoo). And then there are the Hachiyas, which are astringent due to tannins and best enjoyed in baked goods.

Despite their overbearing sweetness, persimmons are surprisingly good for you. They’re rich in antioxidants (vitamins A & C, polyphenols and other phytochemicals) and a good source of fiber. They’ve been studied for various benefits, including cardiovascular, cholesterol lowering and for promoting healthy skin (to mention a few).

They’re also a feast for sore eyes – adding persimmons to salads, desserts and smoothies treats you to a welcome burst of color on a drab wintry day.

Needless to say, I buy as many persimmons as humanly possible when they’re in season.

Which brings me to this recipe.

 

This chia pudding combines the sweetness of persimmon with lime and ginger to make a refreshing, delectable, tropical flavor. Throw in some coconut and you may as well fire up the tiki torches!

Enjoy as a light breakfast, snack or dessert – just get those persimmons in before they’re gone!

xo – Mux

For variation: 

I use homemade pecan milk in the recipe, but you could use any nut or seed milk. Use my almond or cashew milk recipe as a guide.

If you run out of persimmons, you can use any fruit with a similar texture – mangoes, chikoo, papaya, peaches or even blueberries.

Add spices! Cinnamon, cardamom and nutmeg would be lovely here.

Persimmon Ginger Chia Pudding

Chia pudding made into an extra fancy & satisfying treat with Fuyu persimmon, ginger, lime & coconut.
Prep Time1 hr
Course: Dessert, Snack
Keyword: chia, healthy fats, persimmon, pudding, snack
Servings: 2
Author: Mukta Gadkari

Equipment

  • High-speed blender (if making nut milk from scratch)

Ingredients

1 cup nut-milk

  • 1/4 cup pecans or walnuts (soaked overnight)
  • 1 cup water

Chia pudding

  • 4 tbsp. chia seeds
  • 2 tbsp. hemp seeds
  • 1 Fuyu persimmon
  • 1 tbsp. raw ginger root (finely grated)
  • 1/2 lime (juiced)
  • 2 tbsp. unsweetened shredded coconut (or more)

Optional

  • 2 tbsp. hemp hearts (or hemp seeds)
  • drizzle raw honey

Instructions

For the nut-milk (approx. 1 cup):

  • Rinse and drain the soaked pecans and add to a high-speed blender.
  • Add 1 cup of filtered water.
  • Blend for about 1 minute (until smooth) and pour the pecan milk into a mason jar.

For the chia-pudding:

  • Stir the chia seeds into the pecan milk and mix well (if you don't stir, the chia will clump together).
  • Let the pudding set for 20-30 minutes at room temperature. If your kitchen is warm, leave it in the fridge.
  • Optional: After the chia pudding has set, add 2 tbsp. hemp seeds and mix well.
  • Wash and cube the persimmon and add it to a separate bowl.
  • Add the ginger and lime juice to the cubed persimmon and mix well, mashing the fruit slightly. Once the persimmon is a little mushy and juicy, it's time to assemble the pudding!
  • Take two small jars, glasses or dessert bowls. Layer the pudding by scooping 1-2 tbsp. chia pudding into each jar, then 1-2 tbsp of the persimmon mixture, then more chia pudding, and more persimmon (until it's all gone).
  • Finally garnish each jar with 1 tbsp. of shredded coconut each and a tiny drizzle of raw honey. Enjoy!
Duqqa (AKA “dukkah”)

Duqqa (AKA “dukkah”)

It was in 2005 that duqqa entered my life; when my dad decided one day to whip it together. I had never even heard of duqqa, let alone taste it (don’t think he had either). “It’s Egyptian street food,” he said. I mentioned this to an Egyptian coworker the next day (who shot back, “It’s poor man’s food!”).

Anyhow, I remembered duqqa out-of-the blue a decade later, while teaching a class on basic nutrition. Inspired to share a traditional and simple nutritious snack, I looked up the recipe and duqqa’s humble origins.

Duqqa (also dukkah, pronounced doo-ah), which means “to pound” in Arabic, is a wonderfully nutrient-dense nut and spice blend. It’s usually made with hazelnuts, sesame seeds, cumin, coriander, salt and pepper, and eaten as a snack with bread (typically pita) dipped in a good extra virgin olive oil. Sounds simple, but in reality, duqqa’s crunchy texture and savory flavor adds a “wow” factor to just about anything. Try it on scrambled eggs, roasted veggies, salads, soups, avocado-toast or wraps….just try it already!

And, it’s so versatile.

Don’t have hazelnuts? Use almonds, pistachios or whatever nut you have on hand. No cumin? Try it with toasted fennel seeds. Want another twist? Throw in dried mint or oregano or basil if you like. [Note: Za’atar is another spice blend, which seems to consist of thyme, oregano, sumac and sesame seeds. If anyone knows the technical difference between duqqa and za’atar, please share in the comments below.] There are countless variations to duqqa out there, so get creative!

In any case, for this version, I used this recipe by rosichops. It seemed easy enough and had the shortest list of ingredients; which is always a win. Whatever recipe you use, start with a small quantity that you can store in an airtight container and a cool dry place, and finish within a week or two. Toasted nuts (like the ones in this recipe) have a tendency to get rancid, which damages the healthy fat content, and no one wants that.

Recipe superpowers:

Hazelnuts contain healthy monounsaturated fats, which give it tremendous cholesterol-lowering properties (also lowering the risk of heart disease); good amounts of protein and fiber, which together work wonders for maintaining blood sugar levels; and high amounts of copper, which is required for the body’s production of a key antioxidant enzyme “superoxide dismutase” (SOD). Antioxidants help clean up the free radicals that cause cell damage – so this is all good news! Be sure to store raw hazelnuts in the fridge or freezer as they can get rancid (damaged) quick.

Sesame seeds – Talk about good things coming in tiny packages! Sesame seeds are touted for their rich protein (excellent amino acid) content; as well as lignans (a polyphenol found in plants), which are potent antioxidants that have shown to inhibit the body’s production of cholesterol, and in some cases even lower it! Sesame seeds also contain other important nutrients like fiber, monounsaturated fats, B vitamins and a whole host of minerals including magnesium, copper, iron, zinc and calcium (rivaling the amount found in milk)! Finally, some of sesame seeds’ incredible benefits include relieving constipation (and overall digestive health), nourishing the intestines, stimulating blood circulation and soothing the nervous system.

Cumin seeds – Used extensively in Indian, Middle-Eastern and Mexican cuisines, cumin has a distinct savory flavor but also doubles up as a digestive aid. Cumin’s benefits include stimulating the pancreatic enzymes which optimize digestion, liver detoxification and nutrient assimilation; carminative properties, which means it keeps the tooting at bay; and anti-cancer properties, thanks to its antioxidant and liver-detox enzymes. Cool stuff, huh?

Duqqa (AKA dukkah)


Prep Time20 mins
Cook Time5 mins
Total Time25 mins
Course: Appetizer, Snack
Cuisine: Mediterranean
Servings: 24

Ingredients

  • 2/3 cup hazelnuts
  • 1/2 cup sesame seeds
  • 2 tbsp. coriander seeds
  • 2 tbsp. cumin seeds
  • sea salt & black pepper to taste

*use organic ingredients whenever possible

    Instructions

    • Preheat the oven to 350 degrees F (175 degrees C). Place the hazelnuts on a baking sheet, and bake for about 5 minutes, or until fragrant. While the nuts are still hot, pour them onto a tea towel. Fold the towel over them to cover, and rub vigorously to remove the skins. If you can’t remove all the skins, don’t sweat it and move on. Set aside to cool.
    • In a dry skillet over medium heat, toast the sesame seeds until light golden brown. Pour into a medium bowl as soon as they are done so they will not continue toasting. In the same skillet, toast the coriander and cumin seeds while shaking the pan or stirring occasionally until they begin to pop. 
    • Transfer to a food processor, hand blender or mortar & pestle. Process or crush until finely ground, then pour into the bowl with the sesame seeds. 
    • Place the cooled hazelnuts into the food processor, hand blender or mortar & pestle, and process until finely ground.
    •  Stir into the bowl with the spices. Season with salt and pepper, and mix well.
    • Serve with crusty whole-grain, sourdough or pita bread and good quality extra virgin olive oil. 

    Sprinkle everywhere like pixie dust, and enjoy with your loved ones!

    References:

    “Dukkah” (Rosichops). In All Recipes Blog. Retrieved from: http://allrecipes.com/recipe/79684/dukkah/

    Murray, M., Pizzorno, J., & Pizzorno, L. (2005). Encyclopedia of Healing Foods. New York, NY: Atria Books.