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Creamy Big Green Smoothie

Serves 1


    Creamy Big Green Smoothie

    Got extra greens in your crisper? Blend ’em up with some frozen fruit, nutty hemp hearts, and spicy ginger for a satiating and refreshing smoothie that is ultra-nutritious. The silky tofu provides a shot of plant protein, but we promise that its beany flavour disappears in the mixture.


    Creamy Big Green Smoothie


    3/4 cup (180 mL) unsweetened coconut milk beverage (boxed variety) 1/2 cup (125 mL) soft tofu 1/2 cup (125 mL) chopped cucumber

    1 cup (250 mL) baby spinach

    1/2 cup (125 mL) broccoli florets 2 Tbsp (30 mL) hemp hearts 2 tsp (10 mL) lemon juice 1 tsp (5 mL) grated gingerroot 1/2 cup (125 mL) frozen pineapple chunks

    1/2 frozen chopped banana


    Per serving:

    • calories366
    • protein19g
    • fat18g
      • saturated fat6g
      • trans fat0g
    • carbohydrates38g
      • sugars19g
      • fibre7g
    • sodium <87mg



    Into high-speed blender container, place all ingredients in the order listed. Blend until smooth. Pour into a tall glass, garnish, and serve.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.