Raw Orange Tahini Dressing

This is one of my EZ dressings that is a staple in my kitchen. I like it served with mixed greens, orange slices, and a sprinkling of unhulled sesame seeds.

Raw Orange Tahini Dressing

Yield:  one cup

2 Tbsp Tahini, raw Sesame

1 orange, peeled and seeded

2 Tbsp Apple Cider vinegar, raw unfiltered

1 Tbsp Olive Oil, organic extra virgin

1 tsp Tamari, organic gluten-free

2 Tbsp water

pinch of Himalayan salt

 

• In a blender, blend together all ingredients until smooth and creamy
• If dressing is too thick, simply add water

 

Raw Beet Kvass

Making fermented food is exciting for me, and I am always exploring the world of fermentation as a way to preserve food, make it more digestible, and increase nutritional content. My second batch of Beet Kvass turned out much better than the first (deeper colour and more flavour) because it was left to ferment on the counter for a longer period of time - about ten days!

Beet Kvass is a lactic acid ferment, that is said to be a super tonic due to its fermented qualities thanks to the general health and purifying qualities of the beets themselves. This is an easy and inexpensive recipe to introduce you to fermentation. 

Beet Kvass
2 large beets, peeled and chopped
6-8 cups filtered water
2 tsp Himalayan salt
1/4 cup whey (optional)

• Peel the beets, cut into large chunks and place the beet pieces into a half-gallon jar
• Cover with water, add Himalayan salt, (whey if using), and stir really well to dissolve the salt
• Cover tightly with lid and allow to ferment on the counter for 7 to 10 days, depending on the temperature (mine first batch took three days, but was a lighter colour)
• Leaving 1/2 cup of liquid and beets in the jar, pour the rest of the liquid into a sealable glass bottle, which is stored in the fridge. This is the Kvass which you can drink in small amounts daily (2-3 ounces).
• To make a second batch - to the beet pieces and liquid remaining in the jar, add enough fresh water to fill the jar and more salt
• Stir this new batch vigorously, seal, and culture again - this time it may take a few days longer
• Once your second batch is done, throw the beets in the compost, and start a new batch from scratch with fresh beets
• One large jar gave me 1-1/3 jars (946 ml jar size)
• To give your Kvass more depth of flavour, reduce the salty taste, and increase the healing benefits, let the Kvass age in your refrigerator (after it is done fermenting on the counter) for three weeks or more.

Raw Pumpkin Cheesecake

This cheesecake comes to us courtesy of Power House Living Foods in Nanaimo. Thank you to Toni Jeffries the owner, who generously gave her permission to share the recipe here for you to enjoy. I enjoyed a slice on my last visit and can only think of one word to describe it . . . DIVINE!

Power House Pumpkin Cheesecake

Crust:
2 cups pecans
1/2 cup Medjool dates
1/2 tsp Himalayan salt

• Blend pecans and salt in a food processor until slightly ground
• Add dates and process until combined
• Press into a 10" spring form pan and set aside

Filling:
2 cups cashews, soaked
2 cups almond mylk
2 cups fresh pumpkin, cubed
1 cup Agave
1/4 cup lemon juice, fresh
1/4 tsp Himalayan salt
1 tsp Cinnamon
1/2 tsp Nutmeg

• Combine filling ingredients in a blender until well combined
• Then slowly add the following ingredients:

1 cup Coconut oil
2 Tbsp Lecithin (I would use Sunflower lecithin instead of Soy lecithin-EZ Raw Living)

• Blend again until well combined and pour onto the top of the crust; freeze
• To serve take from freezer and place in the fridge for 4 hours to thaw
• Decorate and serve

The next time you are in Nanaimo, it is definitely worth a visit one of their two locations:  North location at 6560 Metral Drive, 250-933-3733; South location at 200 Commercial Street, 250-591-7873; menu online at www.powerhouseliving.ca  or look them up on Facebook.

Energy Bars

My search for a properly balanced energy bar led me to Brendan Brazier (a vegan runner and professional athlete who promotes raw food). Thank you to Brendan for showing the importance of 'correctly combining' and consuming the right nutritional building blocks after a workout!

His original recipe was a bit different from mine, but after testing many different versions of these bars in my kitchen, I feel this one is a keeper.


Tips:

• using dried cranberries vs. frozen cranberries I found that whole cranberries are definitely the way to go because they add a more intense real cranberry flavour
• dried cranberries contain some form of sweetener (whether sugar or juice)
• fresh or frozen cranberries contain no sweetener (simply whole berries - the best)
• my first attempts resulted in a much softer bar, but this final combination resulted in a firmer bar that holds its shape
• after slicing into bars they can be wrapped and frozen - ready to go!

Cranberry Walnut Energy Bars

Yield:  1-1/2 dozen bars 

1 cup Medjool dates, soaked

1/4 cup raw walnuts

1/3 cup fresh or frozen cranberries

1/4 cup ground flaxseed

2 Tbsp coconut palm sugar

1/3 cup unhulled hemp seeds 

pinch of Himalayan salt to taste

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1/2 cup buckwheat groats, sprouted and dehydrated

1/4 cup chopped walnuts

1/3 cup fresh or frozen cranberries

• In a food processor, process ingredients (except for the last three below the line) till desired texture is reached. For a snack bar with more crunch, process for less time. For a bar that will be eaten during an activity like biking, blending until mixture is smooth will reduce the amount of chewing required.
• When processed, transfer ingredients from food processor to a bowl and mix in the last 3 ingredients (buckwheat, walnuts, and cranberries) by hand.
• Place mixture onto a clean mat and either roll into balls, or shape into bars.
• I formed mixture into a loaf shape 6-1/2" L x 4" W x 1" D, placed in the fridge overnight to set, and then sliced into bars.

Sprouting buckwheat groats:  Begin by covering buckwheat groats with 3 times the amount of water (1 cup groats in 3 cups water, etc). After soaking for 4 hours, drain and rinse the groats really, really well. Place in a glass quart jar with a mesh lid (upside down), or leave to drain in a colander (strainer) over a bowl that is covered with a towel. Rinse twice a day for the next couple of days until all the groats sprout their amazing little tails. After a final rinse, they are ready to use.

Note:  For this recipe the buckwheat groats were dehydrated after sprouting. Using fresh sprouted buckwheat will result in a moister bar - while dehydrating sprouted buckwheat until dry adds an interesting crunch to the bars.

Day 2 - September 2013 GSC

This very simple GS has a mellow flavour and a beautiful deep purple colour.

Blueberry Kale GS

Yield: 1 quart

2 cups kale

1 banana, peeled

1 cup small yellow plums, seed removed
1 cup frozen blackberries
2 cups water

• In a blender, mix together until thick and creamy

Nutri-Tip:

• Many years ago I was diagnosed with hypothyroidism (low thyroid) and have been taking thyroid medication. In recent years my dosage was reduced through my food choices, but now I am in the process of rebuilding my thyroid. Please Note: this is my personal experience - not a recommendation - simply one of the possibilities I am pursuing.
• My own research has led me to certain foods that may lower thyroid function by inhibiting the production of thyroid hormone.
• Goitrogens are foods that can interfere with thyroid function. Goitrogens include glutens, soy isoflavones, and isothiocyanates (primarily found in cruciferous vegetables).
• Does it mean that you can never eat these foods? NO, because cooking, steaming, or fermenting can reduce the goitrogenic compounds, and eating them in moderation isn't going to be a deal breaker
• Kale (from the cruciferous family) is a goitrogen - now I enjoy kale once a week and it is steamed before being adding to my green smoothie!

ONE FINAL STEP

If you participated in this GSC, please send an email to Clive of RawBC so he can keep track of the numbers of participants. Send email to info@rawbc.org with the words "I DID IT - FIRST NAME - CITY" in the subject line.

We thank you for your participation and assistance!

Day 1 - September 2013 GSC

Welcome to our Monthly Green Smoothie Challenge!

Luckily I found dandelion greens in the local Quality Foods store - and am looking for dandelion seeds to grow in the greenhouse. If you have never tried them you are in for a treat!

 

Dandelion GS

Yield: 1 quart

2 cups purified water

2 cups frozen mango chunks

1 banana, peeled

2 cups dandelion greens, stems removed

• In a blender, mix together
• The soluble fibre in mango make this GS thick and creamy

Nutri-Tip:

• The mineral content of dandelion greens is notable:  4 cups (220 g) of chopped dandelion greens contains 411 mg of calcium, 6.8 mg of iron, 873 mg of potassium, and 79 mg of magnesium
• Dandelions are known to lower cholesterol, help heal the liver, fight gout, lower blood pressure, and alkalize pH levels in the body

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Dehydrator Getting A Workout

Dehydrator has been working overtime! Since I will be away for the next couple of weeks now is the time to prepare some food. 

Restocking the pantry can be fun, once you finally make the decision to do it! As soon as you start and set things in motion, there is a momentum that builds and carries you forward. You may even turn you into your own version of the energizer bunny.
 
A section of my pantry. From top right 2 jars of sun-dried tomatoes, red pepper flakes, almond flour, 2 jars of Sesame seed flour, buckwheat groats (left side of pantry with jar of buckwheat groats, and jars of crackers). Bottom right dried chili peppers, baking soda, adzuki beans, sprouting seeds, 2 jars of peas for sprouting, orange lentils for sprouting:

Preparing for the trip I made Buckwheaties (stored in glass jar in the fridge), Pizza crusts (ready for the freezer), and Sweet Potato chips (glass jars in the pantry):

Added 5 trays of Seedy Crackers to the dehydrator. Large glass jars are standing by ready to store the crackers in the pantry:

2 trays of Crunchy Chewy Chunks went into the dehydrator, that will be cut into bite-sized chunks and stored in the fridge when they are done:

Fermenting produce fresh from the garden! Fermented Kimchi, Fermented Green Beans, and Pickled Carrot Sticks. I'll be checking out the Farmers Market hoping to pick up more produce that can be fermented and pickled for the winter months.

Didn't Forget Dessert! Key Lime Tart is in the freezer

Day 7 of 7-Day GSC

For the final day of this 7-Day GSC, I decided to make a detoxifying Green Smoothie.

The coconut water, pear, and Romaine lettuce are a nice balance to the more intense flavour of Cilantro.

GS #2 - Cilantro Coconut GS
2 cups young Thai coconut water
3 Kiwi fruit, peeled
1 pear, stem removed
1 bunch Cilantro, stems removed
1 cup Romaine lettuce

• Add all ingredients  to blender and mix until smooth

Nutri-Tips:  

• Cilantro, well known for its anti-inflammatory and detoxification power, has long been used for digestive disorders.
• Cilantro also the ability to bind with toxic heavy metals, which can accumulate in tissues, and remove them from the body. 
• It can bring a metallic taste to your mouth when removing heavy metals from the body. I did experience this metallic taste once a long time ago.

Raw Tip:

• Save that coconut meat! Using a heavy spoon, remove the white meat from inside the coconut and either use it right away or store in a bag in the freezer for future use.

Day 6 of 7-Day GSC

One more Green Smoothie recipe from the Joy for Life Retreat for you to try!

This is my variation of the recipe - instead of a banana, I added blueberries (which darken the colour).

Green Kale-doscope GS

Yield: 1 quart

1-1/2 cups kale, rib removed (combo of Red Russian kale, Curly kale, Dinosaur kale)

1 cup fresh pineapple

1 cup blueberries, frozen or fresh
3/4 cup pears, frozen or fresh
3/4 cup mango, frozen or fresh

2 cups water

• In a blender, mix together until thick and creamy

Nutri-Tip:

• Kale is well-known for its risk-lowering benefits for cancer
• Kale can help regulate the body's detoxification system at a genetic level
• The flavonoids in kale combine both antioxidant and anti-inflammatory benefits
  
  

Follow Up:

• This is Day 6 - and my weight is down another pound. My energy is still up (I was hiking all day yesterday) and I'm feeling really good.
• In the past two weeks my weight is down 10 pounds. Beginning to anticipate my first meal, but I know that it will be small portions at first. 

Day 5 of 7-day GSC

Here is another Green Smoothie recipe from the Joy for Life Retreat that you may want to try!

Green Glory GS

Yield: 1 quart

2 cups Chard, rib removed

1/4 fresh pineapple (approximately 1 cup)

1 cup strawberries, frozen or fresh
1 banana, peeled

2 cups water

• In a blender, mix together until thick and creamy
• My GS was a bit frothy, so I added about 1/4 cup frozen pears for soluble fibre

Nutri-Tip:

• Chard can provide antioxidant, anti-inflammatory, and detoxification support
• Chard contains a flavonoid called syringic acid that is receiving attention in recent research for its blood sugar regulating properties
  
  

Follow Up:

• This is Day 5 - and my weight is down another pound. I have lots of energy and am feeling really good.

Day 4 of 7-Day GSC

This new combination is a good one. Both mango and pear have soluble fibre to keep your GS from separating (like when you add an apple).

Insoluble fibre passes through our intestines largely intact - while soluble fibre prolongs stomach emptying time and may affect blood sugar levels as sugar is released and absorbed more slowly.

Mello Collards GS

Yield: 1 quart

1 cup Collard greens, rib removed

1 cup Ataulfo mango, fresh or frozen

1 pear, fresh

2 cups water

 

• In a blender, mix together until thick and creamy
• Mango and pear mellow out the stronger taste of Collard greens in this GS 
• A perfect example of the simplicity of Green Smoothies - no additives required!

Nutri-Tip:

• Collard greens are packed with nutrition and provide anti-cancer properties
• An excellent source of vitamins B6 and C, carotenes, chlorophyll, and manganese, one cup of Collard greens provides more than 70% of the daily requirement for vitamin C.

Follow Up:

• This is Day 4 - and when I borrowed a scale to weigh myself I discovered my weight is down 8 pounds (but this is my second week of Green Smoothies). Snacks - Kelp fronds, Mango pudding (1 banana, 1 mango, 1 date)

Day 3 of 7-day GSC

We seem to have a retreat green smoothie theme going here - so let's continue with one more GS from the retreat for you to try.

Creamy Parsley Soup GS

Yield: 1 quart

1 bunch Italian parsley

2 celery stalks, green tops attached

1 cup tomatoes, chopped
1 avocado, peeled and seeded
1 cucumber, chopped
1/2 cup mango, fresh or frozen
1/2 lemon, juiced
1/2 tsp Turmeric
2 cups water
Garnish with Dulse flakes

• In a blender, mix together until thick and creamy
• I used cherry tomatoes and frozen mango (and added a small handful of pea shoots to my blender)
• Scoop 1 or 2 Tbsp Dulse flakes over top and mix through
• This GS soup will be a bit thicker with more of a savoury flavour

Nutri-Tip:

• Parsley has been called a chemoprotective food because it can help neutralize certain types of carcinogens like benzopyrenes that are part of cigarette smoke and charcoal grill smoke

Follow Up:

• On day 1 (which for me was actually day 9) I have become accustomed to eating very little. And although my energy was not as high as on the retreat, overall I was feeling good. Snacks - berries, mango pudding, kelp fronds
• On day 2 (since I am also reducing my dependency on thyroid pills) my body is adjusting and I noticed a little dip in my energy mid day but it came back up later in the day. Snacks - peach, kelp fronds
• On day 3 everything feels normal and there are absolutely no cravings for anything. My weight is probably down around 5 pounds, but that is just a guess since I do not have a weigh scale.
• I have company visiting me this week and day 3 we toured around Qualicum Beach and did some ocean swimming. My food intake changed when we stopped in a restaurant for lunch. I had a very small bowl of Vegetarian Minestrone soup without the pasta, and (after this small detour) returning to my Green Smoothies felt like coming home. Snacks - peach, kelp fronds
• If you noticed that I've been snacking on kelp fronds, it's not only that I am thoroughly enjoying them but also because they are good for my thyroid. The name on the package is Bull Kelp (Nereocystis luetkeana), and luckily the company is very close to me in Cumberland. I am ordering a one pound bag. 

Day 2 of 7-Day GSC

Here is another Green Smoothie (GS) from the retreat that I am sharing with you.

Minty Green Cantaloupe GS

Yield: 1 quart

2 cups green lettuce

Mint, small handful

2 cups chopped cantaloupe
1 mango peeled and seeded (or 1 cup frozen)
1 apple, chopped
1 Banana, peeled
2 cups water

• In a blender, mix together until thick and creamy

Nutri-Tip:

• Cantaloupe is another excellent source of Vitamin A for vision (including cataracts)as well as beta-carotene to aid in the conversion of Vitamin A in the body

Day 1 of 7-Day GSC

Welcome to this 7-Day Green Smoothie Challenge!

After returning energized from Victoria Boutenko's Joy for Life Retreat, I was inspired to continue drinking Green Smoothies for one more week - you are welcome to join me!

For this GSC I will be consuming one blender full of Green Smoothie in a different way. Usually I drink the full blender in the morning, but for this week I am having one glass of GS around these times:  8 am, 12 noon, 4 pm, 7 pm. And eating fresh fruit as needed.
_______________________________________________________________________

This Green Smoothie was one we enjoyed on the retreat and I would like to share it with you.
 

Ginger Health GS

Yield: 1 quart

Red leaf lettuce, very large handful

1 mango, peeled and seeded

Ginger, large chunk
1 banana, peeled
2 cups purified water
1 Medjool date

• In a blender, mix together until thick and creamy
• To this recipe I added a date to sweeten it a bit more

Nutri-Tip:

• Red Leaf Lettuce is an excellent source of Vitamin A for maintaining healthy mucus membranes, skin, and is essential for vision
• And the beta-carotene in Red Leaf Lettuce aids in the conversion of Vitamin A in the body

7-Day Green Smoothie Challenge - Aug 12-18, 2013

Monday Aug 12 through Sunday Aug 18
If you are looking for abundant health, increased energy, regulated weight, and reduced cravings - you are invited to join me and experience first-hand the benefits of drinking Green Smoothies that you mix in a blender at home!

I am drinking only a blender full of Green Smoothie and eating fresh fruit for the whole week!

Some tips to get you started and get the most out of this online GSC:

• A basic Green Smoothie is usually 60% organic fruit, 40% organic dark leafy greens (no starchy vegetables or additives), and 2 cups water mixed together in your blender
• Combining starchy root vegetables with fruits can cause gas in the intestines
• Dark leafy greens are the only food group that helps digest other foods through stimulating the secretion of digestive enzymes - so greens can be combined with any other foods - from Victoria Boutenko
• OPTION 1 - drink as many blenders full of Green Smoothie as you want as well as fresh fruit - and trust me you will not feel deprived
• OPTION 2 - drink a blender full of green smoothie - in addition to your regular diet
• Disconnect from cable TV, newspapers, radio, outside opinions, and material things
• Get outside and connect with nature, notice the movement of energy around you and within your body, sit quietly and tap into your inner thoughts and intuition
• Because drinking a blended drink requires much less energy - you are giving your digestive system a well deserved rest
• Each morning I will post my Green Smoothie recipe, let you know how I am feeling, and share new awarenesses as they come
• For FREE online support (while you transition to this simple nutrient-dense blended drink) contact me at  ezrawliving@gmail.com  with your questions!

Having just returned from Victoria Boutenko's Joy for Life Retreat (Aug 4-10)
I must share how I feel - ALIVE and ENERGIZED!
 

This was an easy decision for me to continue drinking only Green Smoothies
and fruit for one more week. I hope you will join me!

Raw Golden Beet & Sprouted Quinoa Salad

Adding variety to your meals can be as simple as combining protein-rich sprouted quinoa with the sweetness of golden beets fresh from the garden!

Raw Golden Beet & Sprouted Quinoa Salad

Yield:  3-4 servings

Salad:
3 cups golden beets, shredded
1/2 bunch Italian parsley, coarsely chopped
1/2 cup sprouted Quinoa

Dressing:
1/2 small garlic clove, minced or pressed
1/2 lemon, juiced
1 tsp fresh ginger, minced or pressed
1/2 tsp unpasteurized honey (add more for a sweeter dressing)
2 tsp toasted sesame oil
1 tsp gluten-free Tamari
1/4 tsp Himalayan salt

• Shred beets in a food processor, or grate by hand, and place in a large bowl
• Coarsely chop parsley - add this parsley and quinoa to beets in the bowl
• Whisk or mix together the garlic, lemon juice, ginger, honey, sesame oil, Tamari, and salt - I used a Tribest mini blender
• Pour the dressing with the salad and toss to combine
• Place curly lettuce leaves on a plate, top with a scoop of beet salad, and garnish with parsley leaves

How to sprout quinoa:

• 1/2 cup dry quinoa = 1-1/2 cups sprouted quinoa
• Soak 1/2 cup quinoa in 1/2 cup water for 3-4 hours
• Drain and rinse really well
• Leave quinoa to sprout in a strainer and cover with a towel
• Rinse twice a day for 2 days until you see long tails

Day 2 - July 2013 GSC

Using up the last of the chickweed growing in my yard - I guess it is only a spring crop!

This simple yet delicious and nutritious GS is a great way to start your day without the need for additives.

Coconut Grape GS

Yield: 1 quart

2 cups fresh coconut water

2 cups chickweed

1 mango, fresh or frozen

1 cup organic red grapes

• Open a young Thai coconut and pour the liquid (coconut water) into your blender
• Add the rest of ingredients and blend all together
• If your coconut only gives one cup of coconut water, simply add one cup of purified water to make two cups

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Here is a Green Smoothie that I have made before, but it is a good one to finish off this 2-day GSC.

Strawberry Milkshake GS 

2 cups Arugula/Spinach mixture
2 frozen bananas
1 cup strawberries
2 cups Sesame seed mylk 

• In a blender, mix together until thick and creamy
• Using frozen bananas results in a thicker milkshake effect
• Strawberries can be fresh or frozen
• Use any nut or seed milk

Nutri-Tip:  

• Sesame seeds are a good source of calcium - and are gluten-free

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ONE FINAL STEP

If you participated in this GSC, please send an email to Clive of RawBC so he can keep track of the numbers of participants. Send email to info@rawbc.org with the words "I DID IT - FIRST NAME - CITY" in the subject line.

We thank you for your participation and assistance!

Day 1 - July 2013 GSC

Welcome to our Monthly Green Smoothie Challenge!

This will be the last GSC for awhile - taking the summer off! But there are many recipes on this blog to help you continue drinking a new GSC every morning.
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Here is a new one to try. I wanted to add some fresh mint that is growing in a container outside my door. This time I added one half a cup, next time I will try one cup.
 

Blueberry Mint GS

Yield: 1 quart

2 cups purified water

1 cup frozen blueberries

1 orange, peeled and seeded

1/2 avocado, peeled and seeded
1/2 lemon, juiced
1/2 cup fresh mint leaves

• In a blender, mix together until thick and creamy

Nutri-Tip:

• Avocados combine brain healthy Omega-3 fatty acids with natural vitamin E
• Rich in monounsaturated fats they boost heart health and help lower blood pressure

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This Green Smoothie combination is a tasty way to use up any leftover watermelon.
 
Strawberry Watermelon GS
Yield: 1 quart

2 cups water

2 cups watermelon, rind removed
1 banana, peeled

1 cup frozen strawberries
2 celery stalks
1 cup spinach

• Add fruit to blender first, blending until smooth
• Then add celery and spinach to blender
• Blend all together until smooth and creamy

Day 2 - June 2013 GSC

Who has Chickweed growing in their yard? 


You may not recognize it, but if you have a look at the weeds in your backyard, perhaps you'll find some Chickweed already growing there. 

If not, you can create your own wild edibles garden bed  -  that's what I did - and now have Stinging Nettles, Miner's Lettuce, and Chickweed growing in their own garden bed (separated away from the veggies). 

Another option is to 'harvest for free' Chickweed that is growing as weeds in lawns, open sunny areas, and partially shaded spots in fields or hillsides nearby where you live.

Minty Chick GS

Yield: 1 quart

2 cups water

1 apple, chopped

1 mango, fresh or frozen

1 banana, peeled
2 cups chickweed, tightly packed
1 cup mint leaves

• Add fruits to a blender first and blend together
• Next add chickweed, mint leaves and blend again until smooth
• This would be lovely with a pear, but since I didn't have one, I substituted a banana

Nutri-Tip:

• Chickweed is a nutritional powerhouse that provides plenty of vitamins including C, D, and beta-carotene.
• It’s an excellent source of minerals magnesium, iron, calcium, potassium, zinc, phosphorus, manganese, sodium, copper and silicon.
• And contains steroidal saponins responsible for its ability to increase the absorptive ability of all membranes, and to eliminate congestion.

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Finally harvesting some beet greens from my garden. The beets are still in the ground and more greens will grow where I clipped off  the leaves for this Green Smoothie.

Beet Greens Fruit Medley GS

Yield: 1 quart

2 cups water

2 organic pears, stem removed
2 cups organic green grapes
1 organic banana, peeled

2 cups beet greens, from the garden

• Add all ingredients to a blender, in the order above, and blend together until smooth

Nutri-Tip:

• Did you know that the green tops on the beets are the most nutrient dense part of the entire beet?
• Beet roots (actual beets) have significantly more sugar and water.
• Calcium in beet tops is 7 times higher than in the beets.
• Vitamin A is 192 times higher in the tops than in the roots.
• Beet tops have 2 times more potassium than the roots, and 3 times more iron than that found in the roots.

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ONE FINAL STEP

If you participated in this GSC, please send an email to Clive of RawBC so he can keep track of the numbers of participants. Send email to info@rawbc.org with the words "I DID IT - FIRST NAME - CITY" in the subject line.

We thank you for your participation and assistance!