A healthy, easy to make, delicious smoothie & salad recipe

by Kat Maltarp

Blue-tiful Smoothie image taken by Kat Maltarp

Blue-tiful Smoothie image taken by Kat Maltarp

Feeling a little low on energy? Don't reach for the coffee and donuts! Smoothies made with fresh ingredients are the perfect pick-me-up, and will leave you feeling much better than caffeine and sugar ever could. While you're at it, keep that health streak going through lunch with a nutritious and invigorating salad!
Here are two recipes for an easy to make smoothie and salad that taste great and are full of healthy ingredients.

Blue-tiful Smoothie:

1 handful kale
1/2 avocado
1 pear
1 tbsp ground chia/flax mix
3/4 cup frozen blackberries
3/4 cup frozen blueberries
1-2 cups water
Topped off with blackberries, fresh blueberries & hemp hearts!

Makes one large or two small servings.

 

Raw Power Salad with Hemp Hearts image taken by Kat Maltarp

Raw Power Salad with Hemp Hearts image taken by Kat Maltarp

Raw Power Salad with Hemp Hearts

Ingredients:

For the vegetable base:
1 cup frozen corn kernels, thawed
1 small orange and yellow tomato, seeded and diced
2 green onions, coarsely sliced
3/4 large avocado, chopped (save the other 1/4 for dressing)
1/2 field cucumber, cubed
1 large celery rib, diced, plus a few leaves, roughly chopped
1 small red pepper, diced
2 tbsp fresh dill weed, chopped
2 tbsp hemp seeds

For the dressing:
1/4 ripe avocado flesh
1 garlic clove, pressed or minced
2 tbsp fresh lemon juice
3 tbsp water
1 tbsp hemp seeds
1 tbsp nutritional yeast
1/4 tsp sea salt and pepper, or to taste

Directions:
Chop/dice vegetables and place into a large bowl. Set aside.
In a small bowl, mash avocado and add the other dressing ingredients. Whisk together until mostly smooth.
Pour dressing onto vegetables and stir well. Now, stir half of the fresh dill and half of the hemp seeds into the salad. Season to taste and serve. Sprinkle remaining dill and hemp seeds on top and serve immediately, as water will release from the vegetables and pool at the bottom.
To make this salad last a bit longer you can also simply add the dressing a tablespoon at a time to each serving as you eat it. Both the vegetable base and the dressing will last in the fridge, separate and covered, about 2-3 days.  

The sooner you eat it, the better...it doesn't last long in my house!

Kat Maltarp, BSc. is a Certified Personal Trainer and Registered Health & Exercise Practitioner.