Detox Smoothie: #229 of 1000 Sustainable Food Experiments

I drink this detox smoothie most mornings now. It’s a wonderful collection of superfoods that can clean out toxins from the body and leave the mind full of positive energy. As another boost to your day, here is an easy 2-breath exercise from Plum Village that brings me back to a calmer place of rest and healing:

Breathing in, I know I am breathing in
Then breathing out, I smile
Breathing in, I know I have a body
Then breathing out, I relax my whole body

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours, because if we don’t have a planet to live on, nothing else matters.

Ingredients ($2 per smoothie)

1 banana – $0.19
1/2 cup frozen blueberries – $0.50
1 orange – $0.49
1 tsp powdered wheat grass/spirulina (e.g. Amazing Greens powder) – $0.25
2 tbsp non-dairy yogurt – $0.31
1/4 cup soy milk – $0.09

Directions

1. First, gather all your ingredients together and put them lovingly into your blender. Then, enjoy all the colors and textures you have assembled.

2. Next, blend your ingredients several times until the mixture is smooth. Pause to stir or add a bit more soy milk if the blender gets stuck. When it’s to your liking, pour into your favorite glass or mug. Finally, enjoy your detox smoothie!

Sustainability Score (explained here)

  • Time to make: 3 = >1 hour
  • Servings: 1 = < 3 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

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Detox Smoothie

maitridojo
A wonderful collection of superfoods that can clean out toxins from the body and leave the mind full of positive energy.
Prep Time 10 mins
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 1

Equipment

  • Blender

Ingredients
  

  • 1 banana
  • 1/2 cup frozen blueberries
  • 1 orange
  • 1 tsp powdered wheat grass/spirulina e.g. Amazing Greens powder
  • 2 tbsp non-dairy yogurt
  • 1/4 cup soy milk

Instructions
 

  • First, gather all your ingredients together and put them lovingly into your blender. Then, enjoy all the colors and textures you have assembled.
  • Next, blend your ingredients several times until the mixture is smooth. Pause to stir or add a bit more soy milk if the blender gets stuck. When it’s to your liking, pour into your favorite glass or mug. Finally, enjoy your detox smoothie!

Notes

Sustainability Score (explained here)

  • Time to make: 3 = >1 hour
  • Servings: 1 = < 3 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18
If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!
Keyword dairy-free, fruit, greens, plant-based, smoothie, superfood

Dairy-Free Caesar Salad Dressing: #218 of 1000 Sustainable Food Experiments

We have salad almost every day for lunch, so it’s nice every now and then to try a different dressing to go on top. This is a lovely, garlicky, lemony Caesar salad dressing without the dairy and eggs you might find in a traditional version. Happy munching!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($2 to dress 4 individual salads)

1 tsp garlic powder – $0.28
1/4 cup tahini – $1.15
2 tbsp olive oil – $0.20
1 lemon, juiced – $0.20
2 tbsp honey – $0.28
Salt and pepper to taste

Directions

1. In a small bowl, mix together all the dressing ingredients until smooth. Pour over your favorite salad and enjoy!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 2 = 4-6 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 2 = decent meal
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 2 = healthy=ish
  • TOTAL: 15/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Crispy Garlicky Kale Chips: #157 of 1000 Sustainable Food Experiments

Homemade kale chips are an easy way to get everyone to eat their greens. We polished off 2 bunches of kale in one sitting the other day. The kale chip method we used is inspired by Angela. These ones are dressed in garlic, olive oil, salt and pepper. Crispy and addictive!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($5 total)

2 bunches kale, destemmed and leaves ripped into large chunks – $4.38
2 tbsp olive oil – $0.20
1 tsp salt – $0.05
1 tsp garlic powder – $0.28

Directions

1. Wash and thoroughly dry the kale leaves, then place them on 2 parchment-lined baking sheets in as close to a single layer as possible.

2. Pour / sprinkle the olive oil, salt, and garlic powder over both pans of kale, then mix it all in well with your hands so each leaf gets some coating. Bake each pan separately at 300F for 10 minutes, then stir the kale around and rotate the pan in the oven. Bake for 10 more minutes until the leaves are nice and crisp but not burned.

3. Serve hot and fresh from the oven. They won’t stick around very long!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 2 = 4-6 servings
  • Cost per serving: 3 = <$5
  • Deliciousness:  3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 17/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Tasty Sardine Fishcakes: #149 of 1000 Sustainable Food Experiments

I eat this superfood salad most days for lunch, often with kale instead of lettuce. It’s so easy to make and has all the nutrients I need. Today I decided to mix it up a bit and make the sardines into fishcakes. It was a tasty addition!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($5.50 for 6 fishcakes)

2 cans of sardines in water (not smoked) – $3.96
1/2 cup oat flour (oats ground up in the blender) – $0.06
1 egg – $0.29
1 tsp each onion powder, dill, chili powder, ginger – $1.12
Salt and pepper to taste
2 tbsp olive oil for frying – $0.20

Directions

1. In a medium bowl, mix all the ingredients except the olive oil. Be sure to mix well. It will make a thick mixture.

2. Grab handfuls of the sardine mix and make patties. In a large pan, heat the olive oil over medium high heat, then add the patties in. Cook for about 5 minutes on each side or until golden brown.

3. Serve over top superfood salad or with your favorite salad or sandwich fixings. Your body and mind will thank you!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 1 = <4 servings
  • Cost per serving: 3 = <$5
  • Deliciousness:  2 = decent meal
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 2 = healthy-ish (fried)
  • TOTAL: 14/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Plant-based Macro Bowl with Tahini Dressing: #114 of 1000 Sustainable Food Experiments

When I first moved to California, I was a regular at the Peninsula Macrobiotic Monday Gourmet Vegan Dinners, which I believe have stopped happening after more than 20 years. A frequent culinary enjoyment there was the macro bowl or plate, with some kind of grain, some kind of bean, a variety of veggies, and a yummy dressing. The possibilities are infinite! Here’s one option.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($7 total)

3 large beets – $1.99
3 cups cooked pinto beans – $0.24
1/2 head cabbage – $1.25
3 cups cooked rice – $0.36

FOR THE DRESSING:
1/4 cup tahini – $1.15
1/4 cup olive oil – $0.40
3 lemons, squeezed – $0.60
2 tbsp honey – $0.28
1 tbsp garlic powder – $0.70
Salt and pepper to taste

Directions

1. Boil the dry beans in a big pot of water for 2-3 hours until tender. Boil the beets in a smaller pot of water for 30-60 minutes until tender (depends on the size of the beets).

Also cook the rice during this time.

Drain and rinse the beans. Run the beets under cold water and the skin will peel right off. Chop up the beets and set aside.

2. Chop up the cabbage into thin strips, and cook over medium heat in a large pan. Stir frequently for 5-10 minutes. It will wilt and get a little bit browned. Turn off heat and set aside.

3. Put all the sauce ingredients in a medium bowl and mix well. Set out the beets, beans, cabbage, rice, and sauce, and let people make their own plates or bowls. Nutritious and delicious, and good as leftovers the next day too!

Sustainability Score (explained here)

  • Time to make: 1 = 3+ hours
  • Servings:  2 = 4-6 servings
  • Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
  • Deliciousness: 2 = decent meal (3 for me but not everyone)
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 14/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Cauliflower Leek and Apple Soup: #113 of 1000 Sustainable Food Experiments

On a brisk winter day there’s nothing like a warm bowl of creamy cauliflower soup to comfort and nourish. This one is vegan and inspired by French chef Rebecca Leffler, using tahini (made from sesame seeds) and coconut oil for the creaminess. 2/3 of the kids came back for seconds, so that’s as good an endorsement as any. 🙂

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($7 total)

1 tbsp coconut butter – $0.55
1 leek, chopped up (green parts too!) – $1.50
1 red onion, chopped up – $0.50
4 garlic cloves, chopped up – $0.15
1 cauliflower, chopped up – $2.49
1 apple, chopped up – $0.30
Water to cover vegetables – free
1/4 cup tahini – $1.15
1 tbsp olive oil – $0.10
Salt and pepper to taste 

Directions

1. Chop up all the veggies. In a large pan, heat the coconut butter over medium heat, then add the leeks, onions, and garlic. Cook for 5 minutes, stirring occasionally, until the veggies are soft, then add the cauliflower and apple and cook for a few minutes more.

2. Fill the pan with water to cover the veggies and bring to a boil. Reduce the heat once it starts to boil and simmer for about 10 minutes, until you can stick a fork into the cauliflower pieces easily.

Using a slotted spoon to leave most of the liquid in the pan, scoop out the veggies into a blender (I had to do three blender batches), adding some of the tahini, olive oil, and just enough of the liquid to be able to blend it into a smooth soup.

Pour into a medium-sized pot and repeat with the remaining veggies.

3. Taste to adjust salt and pepper if needed. Serve as a warming appetizer to dinner, or as a lunch in itself. This soup reheats nicely too, if you have leftovers – just gently heat over the stove or microwave a bowl for yourself. So good!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings:  3 = lots of leftovers
  • Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
  • Deliciousness: 2 = decent meal (one kid wasn’t too thrilled but the rest of us loved it)
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 17/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Very Green Smoothie: #111 of 1000 Sustainable Food Experiments

We were inspired to make this after watching the documentary Forks over Knives about the benefits of plant-based eating. Some of us liked the taste of this green smoothie better than others (I’m not a huge avocado fan), but we definitely felt energetic afterwards!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($3.50 total for 3 small servings)

1 banana – $0.19
1/4 avocado – $0.32
1 cup frozen mixed berries – $1.25
1/2 cup soy milk – $0.19
Pinch of ginger (optional)
5-6 kale leaves, destemmed – $0.99
3 inch piece of cucumber – $0.23
1/2 tsp vanilla – $0.10
1 tbsp maple syrup – $0.24

Directions

1. Chop up and add all the ingredients to your blender.

2. Blend it up! We split this into 3 cups to share.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 1 = <4 servings
  • Cost per serving: 3 = <$5
  • Deliciousness:  1 = inedible for some of us!
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 14/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Blueberry Sauce: #76 of 1000 Sustainable Food Experiments

I learned this recipe from my husband the first time he made me breakfast for my birthday (French toast with blueberry sauce – so yummy!). Now we make it pretty often on weekends to go with pancakes, crepes, French toast, or whatever else we decide to whip up. It takes less than 10 minutes to make the sauce.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($3 total)

1 lb frozen blueberries – $2.49
¼ cup brown sugar – $0.26
1 tbsp cornstarch – $0.10
2 tbsp water – free

Directions

1. Put the blueberries in a small pot over medium heat along with the brown sugar. Stirring occasionally, let the blueberries melt and turn into a saucy mixture. 

2. When it starts to boil, mix the cornstarch in a small bowl with a bit of water to dissolve it, then stir it into the blueberries. 

3. Simmer and stir until it’s as thick as you like. Serve with pancakes, crepes, or anything breakfasty!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings:  3 = lots of leftovers
  • Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal impact
  • Nutritional value: 2 = healthy-ish
  • TOTAL: 17/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Healing Adasi Lentil Soup: #22 of 1000 Sustainable Food Experiments

Lentils and turmeric are both superfoods, filled with nutritional benefits for the human body as well as our mental health. This is a comforting soup that mixes in some potato, onion, and sage for a lovely fall or winter dinner. I like to have it with some stir-fried greens on the side. It’s a dinner that makes my whole self smile.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($5 total)

1 onion, chopped – $0.50
2 tbsp canola oil – $0.20
2 garlic cloves, minced – $0.08
1 tbsp turmeric – $0.70
2 1/2 cups green lentils, washed – $1.69
3 medium potatoes, peeled and chopped – $0.54
1 tsp sage – $0.28
Salt and pepper to taste
4 tbsp butter or margarine – $0.62
1/2 lemon, squeezed – $0.20

Directions

1. In a large pot, heat the canola oil on medium heat and add in the onion. Cook for about 5 minutes until it turns translucent, then add the garlic and turmeric and cook for 2-3 more minutes.

2. Stir the washed lentils into the mix and cook for another 2-3 minutes, to coat the lentils in all the yummy spices, then stir in the chopped potatoes.

Add enough water to cover everything in the pot, bring to a boil, then put the lid on the pot, turn down to a medium-low simmer, and let it cook for about 30 minutes.

3. After everything is nice and tender, take a potato masher and mash up everything in the pot. Add the salt, pepper, sage, butter and lemon, and stir until combined. Taste and adjust seasonings as needed. Serve and enjoy your healing creation!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings:  3 = >6 servings
  • Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 18/18 (maximum score!)

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!

Superfood Salad: #2 of 1000 Sustainable Food Experiments

I eat this for lunch most days. It’s easy to throw together, tastes great, and I know it has a lot of the nutrients my body needs. 

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($2.50 total)

1/4 head lettuce, washed – $0.32
1 tsp olive oil – $0.04
1-2 tbsp balsamic vinegar to taste – $0.27-0.54
1/2 can sardines in water – $0.99
2 tbsp cashew pieces – $0.24
2 tbsp dried cranberries – $0.24
2 tsp ground flax seeds (I grind the seeds when I buy them and them keep them in the freezer for freshness) – $0.10
Salt and pepper to taste

Directions

1. In a nice big salad bowl, break up the lettuce.

2. Add all the other ingredients, and toss with two forks until everything is evenly distributed.

3. Enjoy! Tastes even better if you have a spot to eat outside or with a view of nature. 

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings:  1 = <4 servings
  • Cost per person (prices based on Trader Joe’s/Costco):  3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!