Green is the New White

November 3, 2009

Well kind of…. Think of that white ’milk mustache’, now make it green. 
 
One of the big concerns people have with a vegan or plant-based diet is getting enough calcium. The key to calcium is eating a few cups of leafy greens every day, eating beans like soy beans, navy beans, pinto beans and almonds and sesame seeds. Green Smoothies like the one below are loaded with calcium and if you eat a big salad each day following the tips below and topped with a tahini (sesame seed paste) dressing, you are good to go!!! 

Calcium-Filled Green Smoothie
Almonds, tahini, fortified rice or almond milk and greens are all high in calcium

2 tbsp raw almond butter
1 Tbsp. each of hemp seeds and tahini
2 large organic bananas, (frozen makes the smoothie creamier)
2 cups water, coconut water or fortified rice or almond milk
1 handful of Kale, Romaine lettuce, or Baby Spinach
2 cups blueberries, frozen or fresh
1-2 tbsp agave nectar, honey or maple syrup

Blend everything together in a high speed blender until smooth. Note – if you’re new to adding greens to your smoothie – use the Romaine Lettuce, it has an almost sweet taste. 

Calcium-Rich Salad
Make sure your salad includes these high-calcium foods:

Shredded Cabbage
Romaine Lettuce
Swiss Chard or Shredded Kale
1/2 cup cooked kidney beans, pinto beans or navy beans
Top with slivered almonds and Lemon-Tahini Dressing  

Lemon-Tahini Dressing
• ½ cup raw tahini
• 1/3 cup water
• ¼ cup fresh lemon juice
• 1 clove crushed garlic
• ¼ tsp ground cumin
• ¼ tsp salt

 

 

Posted by Donna | Filed Under Power Foods Boot Camp, Powerful Woman, Recipes, Run 

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