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Green Goddess Smoothie

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    Green Goddess Smoothie

    Blend this one for breakfast for a super-charged vitamin boost. Just one serving contains 10 g of cholesterol-lowering dietary fibre, over-the-top levels of vitamins A, C, K, and B complex, as well as potassium, magnesium, and copper.

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    1/2 Granny Smith apple, diced
    1 cup (250 mL) packed chopped kale
    1/4 cup (60 mL) packed parsley
    1 frozen banana
    1 cup (250 mL) coconut water

    Place all ingredients in blender and blend until very smooth.

    Serves 1.

    Each smoothie contains: 237 calories; 6 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 56 g total carbohydrates (30 g sugars, 10 g fibre); 291 mg sodium

    source: "Healthy Smoothies", alive #364, February 2013

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    Green Goddess Smoothie

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    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.