Berry Ginger Kale Smoothie

Here's my micronutrient-packed morning smoothie that allows me to check off more than HALF the boxes from Dr. Greger's Daily Dozen list. I sip this half gallon portion (64 oz.) throughout each morning in place of water, then I drink water the rest of the day.

Ingredients

• 4 cups of water

• 4 bananas (can be frozen for a thicker, creamier smoothie)

• 1 cup frozen berries (I buy bags of a frozen berry blend with blueberries, raspberries, and blackberries for $4 a pound).

• 4 cups of kale

• 1/4 teaspoon turmeric

• 1 tablespoon ground flaxseed

• 1 cup red cabbage

• 1 inch "finger" section of fresh ginger root (peeled)

• 3 tablespoons lemon juice (not from concentrate)

I use a Vitamix 5200. I first the kale, turmeric, flaxseed, lemon juice, and ginger in the 4 cups of water. Then I add the red cabbage and bananas and blend until creamy. Finally, I'll add the frozen berries and blend for about 15 seconds.

You can cut all the ingredients in half for a 32-ounce smoothie.

Fun fact! Non-extractable polyphenols, potent micronutrients in plant foods that defend our bodies against degenerative diseases such as cancer and cardiovascular disease, form the majority of dietary polyphenols. In plant foods, these health-promoting polyphenols are stuck to dietary fiber. In other words, no fiber, no polyphenols. As such, juicing fruits and vegetables removes fiber and the plentiful polyphenols that bind to it. These findings suggest smoothies are preferable to juicing in maximizing micronutrient intake.

Spicy Tofu Scramble

Ingredients

1/2 Tbsp coconut oil

1/2 white onion

2 cloves minced garlic (2 tsp minced garlic from jar)

1/2 block medium firm tofu

1/2 tsp cumin

1/2 tsp dried thyme

1/2 tsp turmeric

1/2 tsp sea salt 

1/2 tsp black pepper

1 cups chopped spinach

2 Tbsp nutritional yeast

1 avocado, sliced

How to make it:

1. Saute the onion and garlic with the coconut oil over medium heat in a large skillet for 15 minutes.

2. Add all spices (cumin, thyme, turmeric, sea salt, and black pepper) and sauté for another 5 minutes.

3. Crumble tofu in the pan and sauté for 10 minutes.

4. Add spinach and simmer for 2 minutes.

5. Turn off the heat, add the nutritional yeast, and slice avocado over your dish. Enjoy!

Plant-powered vanilla-coconut super shake

Ingredients

1 handful of frozen berries of choice (I use blueberries)

1 frozen banana (or 10 ice cubes)

1 handful of fresh spinach

2 scoops Less Naked Chocolate Pea Protein (or your plant protein of choice)

2 TBSP raw almond butter (or your nut butter of choice)

1 cup unsweetened almond milk

½ cup water

1/4 cup coconut flakes or shredded coconut

How to make it:

Blend the almond milk and water with spinach, almond butter, protein powder. Then add the rest of the ingredients and blend until smooth.