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Green Giant Smoothie


    Green Giant Smoothie

    When blended with sweet and creamy ingredients such as frozen mango and avocado, respectively, the greens become virtually unnoticeable, making this smoothie a great way to sneak them into the diets of picky eaters. Swiss chard, kale, or collards are good options for this deliciously thick drink.


    1 1/2 cups (350 mL) coconut water or regular water
    /2 ripe avocado, peeled, pitted, and sliced
    1/2 cup (125 mL) plain 2% Greek yogurt 
    3 large winter green leaves, stems trimmed
    1/4 cup (60 mL) fresh mint or fresh basil 
    Juice of 1/2 lime 
    1 in (2.5 cm) piece fresh ginger
    2 Tbsp (30 mL) ground flaxseed
    1 cup (250 mL) frozen mango cubes

    Place all ingredients in blender container in the order listed and blend until smooth.

    Serves 2.

    Each serving contains: 255 calories; 8 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 31 g total carbohydrates (17 g sugars, 9 g fibre); 75 mg sodium a

    Good for you: This smoothie has an excellent balance of protein, healthy fats, vitamins, minerals, and antioxidants.


    Green Giant Smoothie




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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    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.