Tuesday, 22 April 2014 05:04

Kale Tip 1: Blueberry Kale Smoothie

by Coco

Blueberry Kale SmoothieYou are going to love this delicious smoothie.  I make it for my kids all the time and it's one of my personal favorite smoothie recipes. We all know that blueberries and bananas are tasty and good for us, but have your given kale a try?  I have started to use it a lot in our meals, but my kids are still a little reluctant to eat it.  However, this recipe is one of my favorites because the kids forget that it has kale in it - the smoothie is sweet from the almond milk and blueberries.

I love that enjoy a nutrient packed option to start their morning or a quick refuel after school. You will love it too!  Kale is just such an awesome superfood.  It's a veggie loaded with vitamin A, C and K and it's a good source of iron, calcium, magnesium and potassium. More kale recipes to come.

Play around with the milk serving, depending on the consistency you like. All you need to do is blend all of the above ingredients in a blender and voila!  If you don't like almond milk, try coconut milk.  Of course, you can always use regular milk too, I am just trying to use less dairy around here...

This is what you need:

  • 1 cup of frozen blueberries
  • 1 cup of frozen banana
  • 1 cup of frozen kale
  • 1 tablespoon of flax powder
  • 2 cups of vanilla almond milk
  • 1 tablespoon of coconut shreds (raw and unsweetened)
Published in Tip of the Week
Friday, 09 December 2011 14:18

Oatmeal Apple Pancakes

Oatmeal Pancakes

During the holiday season I make an extra effort to make sure that my family starts their day with a healthy breakfast.   Why? Well, despite our effort to be healthy in our home, treats and goodies during this season tend to end up on our plate. Therefore, I want to make sure that their first meal of the day is super nutritious.

My oatmeal apple spice pancakes have become a favorite recipe in our home during the holidays.  I just love the way the aroma from this super easy and delicious recipe fill up the house on cold mornings.   I make them with a kamut pancake mix because the flour contains a very high amount of whole grain per serving.  It’s a also a great source of fiber and provides such a hearty texture to the recipe. Any instant oatmeal works well, so feel free to get creative! Sometimes I will buy the flavored apple spice oatmeal and it works so well in this recipe. If you don't typically buy apple pie spice, you may substitute a 1/2 teaspoon of cinnamon and 1/2 teaspoon of nutmeg.

This is what you will need:

1/2 cup of kamut pancake mix

1/2 cup of instant oatmeal

1 teaspoon of apple pie spice

1 tablespoon of honey

1 tablespoon of canola oil

1/2 cup of unsweetened apple sauce

1 cup of low-fat milk


First, place the dry ingredients (pancake mix, oatmeal, and apple pie spice) together in a bowl and mix well.

Oatmeal apple pancakes


Add milk and applesauce and mix well.

Oatmeal Pancakes


Add they honey and mix well.  It's at this point when I decide whether to add more milk.   The mixture should be pretty close to what your usual pancake mix looks like, but it will look grainer due to the kamut and oatmeal.  For thinner pancakes you may want to add about 1/4 cup of milk.

Oatmeal pancakes


Pour batter onto a lightly oiled griddle or pan, about 1/3 cup per pancake.  Turn when bubbles form on surface and the edges begin to dry. Since the recipe calls for a whole grain and oatmeal, the pancakes will have a heartier, denser texture.

Oatmeal pancakes


Top off these delicious pancakes with just a bit of real maple syrup (real maple syrup lacks the high fructose corn syrup, which is not good for you) and banana slices.....and for added calcium have a glass of cold milk with them - just perfect!

To learn more about milk as part of a healthy lifestyle Link to The Master of the Glass Half Full on Facebook or follow on Twitter.

Disclosure: This is part of a sponsored campaign with the California Milk Processor’s Board and Latina Mom Bloggers.

Published in Healthy & Green Living
Monday, 19 July 2010 17:10

Kohlrabi Slaw

Have you tried Kohlrabi?

My cousin Rocio recently shared her recipe for a delicious summer coleslaw with the items from her CSA (Community Supported Agriculture) box – one of which was Kohlrabi.  It was so good, we just had to share!

Kohlrabi coleslawIngredients

  • 2 ½ cups of Kohlrabi, peeled and shredded  (with the protective larger skin removed in medium to large size bulbs, small kohlrabi bulbs generally do not need to be peeled)
  • ½ cup of shredded Turnips
  • ½ cup of shredded Carrots
  • ½  head of Cabbage
  • 2 tablespoons of Olive Oil Mayo
  • Salt and Pepper to taste


Use a cheese grater or food processor to shred the peeled kholrabi, turnips and carrots.  You can do it the old fashioned way, with a simple knife, but the grater and food processor will save you a lot of time.  A mandolin slicer was used to shred the cabbage.

Combine all the shredded veggies in a large bowl. 

The veggies release enough water to make the mayo combination nice and creamy.   You can add mayo, salt and pepper to taste. 

Why do we love this simple recipe?  The ingredients are good for you!

Carrots – are high in Vitamin A and beta carotene, fiber, calcium, potassium and other trace minerals.

Kholrabi – are high in vitamins A and C and minerals potassium and calcium.

Turnips – are good source for vitamin C, potassium and calcium.

What is Kohlrabi?

KohlrabiThese tasty green or purple colored turnips can be eaten raw or cooked and are similar in taste to broccolli stems.   The folks over at Green Earth Institute give this unusual looking veggie a big thumbs up.

“With only 36 calories, one cup of raw kohlrabi has nearly 5 grams of fiber and is an excellent source of Vitamin C and a good source of Potassium. Kohlrabi contains important phytochemicals such as indoles, sulforaphane and isothiocynates. Indoles are believed to be potentially significant anti-cancer compounds and are found in other cruciferous vegetables, including broccoli, Brussels sprouts, cabbage and cauliflower. These plant compounds are not destroyed in cooking, and the bioactivity of indoles may actually be increased by cooking.”

To learn more about this fun veggie and try in some recipes, visit:

Published in Recipes de Mi Mamá