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Diet & Nutrition

Recipe corner: green spring bowl and green energy smoothie

Mar 01, 2019

SpringSalad2March

The change of seasons from winter to spring means a change in fresh produce. Get ready for some delicious greens! During spring, you can enjoy spinach, kale, collards, lettuce, mustard greens, arugula, chard or asparagus.

Green spring bowl 

Ingredients:

  • 2 cups cooked couscous, cooled (you could substitute with sorghum)
  • 1 (15.5 oz) can white beans
  • 1 bunch fresh asparagus, trimmed, sliced
  • 4 cups packed baby arugula leaves (you could also use a mix with spinach and /or kale)
  • 1 medium avocado, sliced
  • 1 bunch of radishes, sliced thin
  • Oil, vinegar and fresh lemon juice

Instructions:
Prepare couscous according to package directions and cool. Rinse and drain white beans then set aside. Blanch asparagus by cooking it in boiling water for approximately 3-4 minutes. You want your asparagus to be tender and bright green, once fully cooked set aside to cool. Arrange 1 cup of arugula, or leafy mix of your choice, in four separate bowls. Add ¼ cup of white beans, ½ cup cooled couscous, ¼ sliced avocado, ¼ cup sliced radishes and about 4-5 blanched cooled asparagus to each bowl. Drizzle with oil, vinegar and fresh lemon juice. Serve and enjoy the fresh taste of spring!  

Green energy smoothie 

Ingredients:

  • 2 medium Kale leaves, steam removed
  • 1 cup spinach leaves loosely packed
  • 1.5 cups of frozen fruit
  • 1/3 cup plain canned pumpkin
  • 1 tablespoon seeds or nuts
  • 1 tablespoon chia seeds
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • 1 ¼ cups soy or dairy milk
  •  ½ cup water
  • Yields approximately 2, 1 ½ cup servings

Instructions:
Combine all ingredients in a blender or food processer and blend on high until smooth. For my smoothie I used a frozen fruit blend of pineapples, berries and peaches. I also used pumpkin seeds as my seed or nut choice. This is a really easy smoothie to throw together that tastes great and very nutritious!

Recipes prepared by Allie Farley, M.S., R.D., L.D., registered dietitian at VCU Health. Visit Allie's blog on Diet and Nutrition for more recipes and information about the role that diet plays in cancer.

Written by: Massey Communications Office

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