RECIPES | My Site

Mission Food

Feb 13, 20215 min read

Green Smoothie

This Green Smoothie with 3 simple ingredients is healthy, easy and tastes sweet, creamy and delicious, so your entire family will enjoy!

Vegetable Smoothie

This is a very basic green smoothie we make all.the.time.

Over the years, I tried to make my green smoothie as healthy as possible. Never following a recipe. Often adding trending ingredients like chia seeds and turmeric.

What I ended up with was “a surprise smoothie”. Too bitter, too sour or too sweet. Kids wouldn’t drink it and my husband couldn’t make it because “only I knew the recipe”. Well, even I didn’t know that green smoothie recipe.

Finally, I decided to act like a responsible parent and create yummy green smoothie recipe everyone will drink. The one that tastes good! This is THE BEST green smoothie, my friends!

Ingredients for Green Smoothie

This vegetable smoothie contains 6 cups of leafy greens and is made with 4 simple ingredients.

Water: Instead of water you can use coconut water, almond milk or other milk.
Frozen mango: Mango is one of sweetest fruits that balances out bitter taste of greens. Using frozen fruit, gives smoothie creamy texture. It is also affordable and widely available.
Spinach: Spinach is a sweet-er leafy green with mild taste. I would not replace it with anything as it offsets more bitter kale taste.
Kale: Any type of kale works. Dinosaur aka lacinato, green, purple etc. Just remove the bitter rib cage. And always add more spinach than kale.

How to Make a Green Smoothie

Add ingredients to a powerful blender in exact order (don’t change): Water, frozen mango, spinach and kale. An order of liquid, frozen fruit and greens last, ensures heavy frozen fruit will get blended with liquids first and blender won’t cavitate.

Blend until smooth: Use preset button “smoothie” if you have one, or just blend long enough until consistency is smooth to your liking. If your blender isn’t powerful enough, just pause, stir and blend more.

More Tips and FAQs

Can I use other frozen fruit? Frozen pineapple makes tasty green smoothie too, it’s just less sweet. We often add it if we run out of frozen mango. You can always add honey or maple syrup to taste. Some readers have used papaya.
Can I add frozen banana? Yes, you can. However, I personally find banana bloating in a green smoothie particularly. There is already kale that is high in fiber and adds to a puffy belly.
Can I use fresh fruit? Yes, absolutely, but add 1/2 to 1 cup ice for more creamy and pleasant texture and taste.
Freezing spinach tip: If you see about to expire spinach on sale (especially organic, pre-washed, in a box), stock up and freeze right in a box. Then add to smoothies or soups frozen. It saves money and is so easy to use.
Freezing kale tip: Got a garden or bought too much kale? Wash, remove ribs, coarsely chop and freeze in resealable bags. You can also do the same with regular spinach.
Protein additions: Protein powder – just a small scoop not to make smoothie too thick. 1/4 cup Greek yogurt, or 3 tbsp of peanut butter/almond butter.
Healthy fats additions: 1 tbsp ground flaxseed, chia seeds or hemp hearts.
1 tsp additions: Turmeric, matcha powder, fresh ginger.
What is the best blender? The blender you use to make a green smoothie matters. To the point whether you will drink green smoothie or not, especially when it comes to kids. It has to be a high speed blender that makes smoothies smooth. I use this Blendtec and Vitamix is great too.

How Long to Store Green Smoothie?

What I love about this smoothie is that it doesn’t separate much and tastes delicious even the next day.

If you have leftovers, you can refrigerate in glasses or a blender jug for up to 24 hours. If refrigerated in a jug, I give it another quick blend before serving. Easy-peasy.

Health Benefits of a Green Smoothie

Weight loss: Green smoothie does help with a weight loss if you drink it on a regular basis. Fiber from fruits and vegetables keeps your belly full longer. Plus it is low calorie – less than 100 calories.
Detox: From the mix of chlorophyll contained in the greens to the high level of fiber to keep things moving.
Energy: Leafy greens and fruit contain many nutrients, vitamins and naturally occuring sugars that feed your body cells with energy.
Fruits and vegetables: Because smoothies are so easy to make, they make you eat more fruits and vegetables you wouldn’t have eaten otherwise.

Ingredients

3 cups water
3 cups mango frozen
4 cups spinach
2 cups kale coarsely chopped

Instructions

1. In a powerful blender, add ingredients in the order listed above (don’t change): water, mango, spinach and kale. Press “smoothie” button or blend until smooth. I like to blend more after “smoothie” cycle for a super smooth smoothie. If your blender isn’t powerful enough, just pause, stir and blend more.

2. Enjoy! What I love about this smoothie is that it doesn’t separate much and tastes delicious even the next day.

Store: Refrigerate in glasses or blender’s jug for up to 24 hours. If refrigerated in a jug, I give green smoothie another quick blend. Easy-peasy.

Notes

Water: Instead of water you can use coconut water, almond milk or other milk.
Frozen mango: Mango is one of sweetest fruits that balances out bitter taste of greens. Using frozen fruit, gives smoothie creamy texture. It is also affordable and widely available.
Spinach: Spinach is a sweet-er leafy green with mild taste. I would not replace it with anything as it offsets more bitter kale taste.
Kale: Any type of kale works. Dinosaur aka lacinato, green, purple etc. Just remove the bitter rib cage. And always add more spinach than kale.
Why exact order of ingredients? An order of liquid, frozen fruit and greens last, ensures heavy frozen fruit will get blended with liquids first and blender won't cavitate.
Can I use other frozen fruit? Frozen pineapple makes tasty green smoothie too, it's just less sweet. We often add it if we run out of frozen mango. You can always add honey or maple syrup to taste. Some readers have used papaya.
Can I add frozen banana? Yes, you can. However, I personally find banana bloating in a green smoothie particularly. There is already kale that is high in fiber and adds to a puffy belly.
Can I use fresh fruit? Yes, absolutely, but add 1/2 to 1 cup ice for more creamy and pleasant texture and taste.
Freezing spinach tip: If you see about to expire spinach on sale (especially organic, pre-washed, in a box), stock up and freeze right in a box. Then add to smoothies frozen. It saves money and is so easy to use.
Freezing kale tip: Got a garden or bought too much kale? Wash, remove ribs, coarsely chop and freeze in resealable bags. You can also do the same with regular spinach.
Protein additions: Protein powder - just a small scoop not to make smoothie too thick. 1/4 cup Greek yogurt, or 3 tbsp of peanut butter/almond butter.
Healthy fats additions: 1 tbsp ground flaxseed, chia seeds or hemp hearts.
1 tsp additions: Turmeric, matcha powder, fresh ginger.
What is the best blender? The blender you use to make a green smoothie matters. To the point whether you will drink green smoothie or not, especially when it comes to kids. It has to be a high speed blender that makes smoothies smooth. I use this Blendtec and Vitamix is great too.

Nutrition

Mission Food

Feb 13, 20212 min read

HEALTHY BREAKFAST SMOOTHIE

This Healthy Breakfast Smoothie recipe is packed with protein and fiber from fruit, yogurt, and rolled oats. It’s the perfect breakfast to power your day.

Not all smoothies are created equal, and this Healthy Breakfast Smoothie has the perfect balance of ingredients to cram some extra vitamins and minerals into your day.

For an even healthier breakfast smoothie I love to add spinach and a tablespoon of flax seed or chia seeds. You could also add a scoop of protein powder for a boost of protein. Make it your own and adapt the recipe as needed to use what you already have in your fridge or freezer.

ARE SMOOTHIES HEALTHY?

It depends on the smoothie recipe. A lot of smoothies have tons of sugar and very little nutritional value. You want to be sure your smoothie isn’t packed full of sugar (even when it comes from the fruit) and that it has a balance of protein and fiber. This smoothie is made with Greek yogurt and old fashioned oats, both of which will contribute additional protein and fiber to help you feel full and satisfied.

Berries are full of vitamin C, potassium, and fiber. They also contain antioxidants that help fight off disease. Bananas are one of the healthiest foods on the planet; they’re full of potassium, fiber, and vitamin B6 and can help your body regulate stress and anxiety levels. Pay attention to how you feel after eating one!

HOW TO MAKE A HEALTHY BREAKFAST SMOOTHIE:

Add fresh or frozen fruit to your blender. Add liquid (milk, water, or low-sugar fruit juice).
Add old-fashioned oats, Greek yogurt, and a handful of ice.
Blend very well, until smooth. Add more ice (to thicken) or liquid (to thin) until it reaches your desired consistency.

Ingredients

2 bananas
15 oz can peaches, undrained , or 2 cups fresh sliced peaches
1 1/2 cups fresh or frozen raspberries, blueberries and blackberries (I use frozen berries for a thicker smoothie but you can always add ice)
1/2 cup old-fashioned rolled oats
1 cup plain Greek yogurt or your favorite flavor
large handful ice

Instructions

Add fresh or frozen fruit to your blender. Add liquid (milk, water, or low-sugar fruit juice). Add old-fashioned oats, Greek yogurt, and a handful of ice.
Blend very well, until smooth. Add more ice (to thicken) or liquid (to thin) until it reaches your desired consistency.

Notes

Adaptions: For an even healthier breakfast smoothie I love to add spinach and a tablespoon of flax seed or chia seeds. You could also add a scoop of protein powder for a boost of protein. Make it your own and adapt the recipe as needed to use what you already have in your fridge or freezer.

Nutrition

Mission Food

Feb 12, 20214 min read

How To Make EASY HEALTHY GRANOLA

A home made HealthyGranola recipe that is incredibly easy to make and perfect for a quick breakfast or snack idea. At just 100 calories per serving you can feel good adding this granola to your morning yogurt, or even eating it plain with a bowl of milk.

EASY HEALTHY GRANOLA

For anyone unfamiliar with this dish, granola is a snack or breakfast food containing oats, sunflower seeds, sesame seeds, shredded coconut, almonds, and other desired ingredients. There are a million varieties out there but i’m completely obsessed with homemade granola, especially this healthier version!

I got the recipe from a family friend–thank you Glinda Straddeck! I eat it pretty much every morning for breakfast, which consists of light Greek yogurt with a scoop of cottage cheese, some berries or bananas, and a handful of granola. I never get sick of it, and I love how filling it is!

WHAT I LOVE ABOUT HOMEMADE GRANOLA:

Less sugar and lower calorie. Most store-bought brands of granola are around 200 calories per serving and are full of sugar. This homemade granola recipe has just 100 calories per serving!
Freezer Friendly. I like to make a big batch of it and store it in my freezer.
Fast and easy. You can prep and cook homemade granola in 30 minutes!

HEALTHY GRANOLA IN 5 STEPS

1. Mix dry ingredients. Add all of the dry ingredients to a bowl: whole grain oats, sliced almonds, sunflower seeds, raw sesame seeds and raw unsweetened coconut flakes.

2. Make the syrup. Combine the butter, sugar, honey, salt, and vanilla in a saucepan. Cook the mixture until it boil, then remove it from the heat and stir in the baking soda.

3. Pour syrup over granola mixture. Pour the syrup over the oat mixture and toss everything to evenly coat it.

4. Bake. Pour the mixture out onto a parchment lined or greased baking sheet and bake it for about 18-20 minutes, tossing once during baking.

5. Serve or store. Allow the granola to cool completely in the pan to allow it to harden up and create those clusters of granola that we all love.

GRANOLA ADAPTATIONS:

Make it vegan. Substitute coconut oil for butter and agave nectar for honey.
Add dried fruit. Raisins, craisins, or freeze dried fruit
Make it nut free. Substitute seeds (like pumpkin or sunflower), or dry fruit instead.
Substitute flax seeds. Substitute the brown sesame seeds for flax seeds
Make it gluten free. This recipe is gluten free so long as you make sure your oats are gluten free. Gluten is naturally found in wheat, rye, and barley, but not all manufacturers guarantee that their products do not contain gluten. Check the packaging to be sure! To make gluten free granola, be sure your oats are gluten free

IS GRANOLA HEALTHY?

The key to understanding if granola is healthy or not is the sugar content! Many granolas are packed with added sweeteners. If you then serve granola over sugary yogurt or with a bowl of berries, you really up the sugar content. The serving size of granola is small because it can be high in calories. This recipe has an estimated 5 grams of sugar per serving (1/4 cup). Also consider whether the recipe contains whole grains (fiber) and protein. This recipe has a gram of fiber and two grams of protein in each 1/4 cup serving.

10 WAYS TO EAT GRANOLA:

Eat granola with milk
Eat granola with yogurt
Enjoy granola over ice cream
Eat granola on apple slices that have honey or peanut butter on them
Eat granola straight out of the bag
Eat granola with a parfait
Mix granola into your oatmeal
Eat granola with spoonfuls of peanut butter
Make granola into trail mix by adding some dried fruit mix-ins.
Add granola to a yummy salad!

STORING AND FREEZING GRANOLA:

To store: Allow granola to cool completely and place it in an air tight container. Store granola in a cool, dry location for 4-6 weeks.

To freeze: Allow granola to cool completely and place in a freezer safe container or ziplock bag. Freeze for 2-3 months.

Ingredients

4 1/2 cups old-fashioned rolled oats (not quick-cook or steel cut)
1/2 cup raw sunflower seeds
1 heaping cup unsweetened flaked coconut (I love Bob's Red Mill)
1 heaping cup sliced raw almonds
6 Tablespoons raw brown sesame seeds , or substitute flax seeds

For the Syrup:

6 Tablespoons butter or coconut oil
6 Tablespoons light brown sugar
6 Tablespoons honey
1/4 teaspoon salt
1 1/2 teaspoons vanilla extract
3/4 teaspoon baking soda

Instructions

Preheat oven to 315 degrees and spray a large sheet pan with cooking spray, or line with parchment paper.
Add all dry ingredients to a large bowl: oats, sunflower seeds, coconut, almonds, and sesame seeds. Stir to combine and set aside.
Make the sauce by adding butter to a large saucepan. Melt the butter over medium heat.
Add all sauce ingredients EXCEPT baking soda.
Bring the mixture to a boil and once boiling, remove from heat and stir in baking soda.
Pour immediately over the dry oat mixture and toss to evenly coat everything.
Pour mixture onto prepared pan and spread into an even layer.
Bake for 8 minutes. Remove from oven and toss mixture, then gently press down on it with your spatula to flatten it back into the pan. Bake for another 8-12 minutes until golden.
For best results and yummy "clumps" of granola, allow the granola to cool completely in the pan before stirring or breaking it up.
This recipe yields about 8 cups of granola. Serving size is 1/4 cup.
Store leftover granola in an airtight container or freezer-safe ziplock bag for up to 3 months.

Notes Granola Adaptations:

Make it vegan. Substitute coconut oil for butter and agave nectar for honey.
Add dried fruit. Raisins, craisins, or freeze dried fruit
Make it nut free. Substitute seeds (like pumpkin or sunflower), or dry fruit instead.
Substitute flax seeds. Substitute the brown sesame seeds for flax seeds
Make it gluten free. This recipe is gluten free so long as you make sure your oats are gluten free. Gluten is naturally found in wheat, rye, and barley, but not all manufacturers guarantee that their products do not contain gluten. Check the packaging to be sure! To make gluten free granola, be sure your oats are gluten free

To store: Allow granola to cool completely and place it in an air tight container. Store granola in a cool, dry location for 4-6 weeks. To freeze: Allow granola to cool completely and place in a freezer safe container or ziplock bag. Freeze for 2-3 months.

Nutrition