Let’s face the facts: as much as we may love our kale, good things do not last forever. We have all faced the disheartening moment when your once-crisp spinach turns into a pile of bruised, unappetizing mush. Never fear, there are a few tips that you can use along the way to prolong the quality your leafy greens! Our last visit to the farmer’s market included sharing such tips, in addition to classifying different greens, and ideas for preparation. Families gathered ‘round to spin the “head of knowledge” and put themselves to the test. Have you used produce wash on your greens? Apparently such an act, despite us believing it’ll benefit us, is a big “no-no”. Are you on top of your salad game? Look below to find out!

Green Smoothie
YIELD: 2 servings
​
2 cups Spinach, 4 Strawberries, 1 cup orange juice, 1/2 cup plain Greek yogurt. Blend until smooth and enjoy!
 

Combine vinegar, oil, mustard, and sugar in a jar with a tight-fitting lid; shake well.
Toss spinach, blueberries, goat cheese, and hazelnuts in a large salad bowl.
​Drizzle with dressing and toss gently; serve immediately. ​

​If you’re lucky enough to frequent the Everett Farmer’s Market, take this recipe along with you! Almost all of the above ingredients can be found at the market right now. If your shopping loyalties lie elsewhere, not to worry. This salad is composed of in-season produce that can be found almost everywhere in the PNW. No hazelnuts? Almonds slices or pumpkin seeds will do the trick! Adding a hardboiled egg, chicken breast or salmon fillet would also revamp this salad from a snack to an evening meal.
 
I hope salading down in the kitchen with your newly acquired lettuce facts will help you find your inner peas. :) 
 
Feel free to visit us for another beautiful day at the Everett Farmer’s Market, this Sunday, July 24th!
 
​~ Olivia

Looking for something light and quick to prepare? Bite into a simple yet satisfying cucumber-cherry salad! The cherries contribute a whole-new pop of sweetness to this traditional Japanese side dish.

Cucumber-Cherry Salad
YIELD: Makes 4 servings


2 cucumbers (1 1/4 pounds), peeled and cut into 1/2-inch dice
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil
Salt and freshly ground black pepper
1/2 pound sweet cherries, pitted and halved
1/2 cup cilantro leaves
 
In a medium bowl, toss the diced cucumbers with the white wine vinegar and olive oil and season with salt and pepper. Add the halved cherries and cilantro leaves, toss lightly and serve. (Recipe adapted from http://www.foodandwine.com)

Cherry chicken wraps make for a fresh lunch, or omit the tortillas and you have a great salad to bring to a summer pot-luck. This tasty recipe packs enough macronutrients to give you sustained energy throughout the day!

1. Heat 1 tablespoon oil in a large skillet over medium high heat. Add ginger and chicken and sauté until cooked through, about 7 to 10 minutes. Set aside.

2. In a large bowl, whisk together remaining 1 tablespoon oil, vinegar, teriyaki sauce and honey until mixed together. Add and toss together chicken mixture, cherries, carrots, chives and almonds.

3. To Serve: Spoon 1/12 of the chicken/cherry mixture onto the center of each wrap; roll up wrap around filling and serve.

Nutrition per serving with Tortilla:  Calories: 269; Carbohydrates: 29g; Fiber: 6g; Protein:18g; Fat: 9g; Sodium: 300mg

​
Happy picking!

Olivia Love

Summer means the kids are home from school and hungry. Summer brings hot days that call for cool snacks. At Verdant Community Wellness Center, Sound Dietitians shared recipes that can get your kids in the kitchen and keep the whole family cool! Together with parents and children, we made easy and tasty summer snacks. Check them out!

Frozen Banana Pops

The Frozen Banana Pops were a hit! These frozen snacks are just as fun to make as they are to eat. Each child rolled their frozen banana in yogurt and the toppings of their choice... chocolate chips, shredded coconut, chia seeds... any topping will do! See the recipe below. 

Homemade Ice Pops  (recipes below for 12 pops; see zipzicles for more recipes online)

These pops are easy to make. You can truly get creative with different flavors. Its berry season! Give the berry-mint pop a try. Homemade ice pops are a great way to give the kids a cool summer snack packed with more fruit and less sugar than the store bought varieties

Homemade Pineapple Coconut "Ice Cream" {Dairy Free}

Dairy free, no sugar added ice cream. This was truly a popular recipe with our families. Feel free to try different fruits. The banana and coconut milk give the ice cream the smooth and solid consistency. If you decide to use the pineapple chunks, I advise that you use a food processor. The blender tends to take more time. Also, try adding frozen mango or berries for different flavors. We made the recipe below. I topped mine off with mini dark chocolate chips and chia seeds. It was amazing!

Summer Smoothies
 
Smoothies are fast and delicious. Kids love them and parents can easily get some nutrients and fiber into those little bellies. Adding Greek yogurt or kefir to your smoothie is a simple way to add probiotics for the health of your gut. Greek yogurt also adds a great source of protein to smoothies. Nut butters, like peanut butter or almond butter, can also add protein. Seeds, like flax seed or chia seed, add fiber and healthy fats. Fruit is always a delicious addition, but be sure to try adding some veggies too! Spinach is an easy vegetable to add. Spinach is usually a subtle taste in a smoothie, but be sure to blend well. There are so many ways to make a delicious summer smoothie. Try something new, and give one of our recipes below a try.

Bananarama – 2 bananas, 1 cup vanilla low fat Greek yogurt, splash of milk or water, 2 tbsp nut butter or ground flax seed (2 servings)

Berrylicious – 1 cup mixed berries, 1 banana, ½ cup greek yogurt, ¼ cup fruit juice or water, 1 tbsp ground flax seed or chia seed (2 servings)

Melon Heaven – 2 cups cubed honey dew, 1 medium apple (cored), ¼ cup water, 1 tablespoon honey, 2 tbsp almond butter (2 servings)

Tropical Surprise – 1 banana, 2 kiwis (leave skin on for extra fiber), ½ cup coconut greek yogurt or kefir, ½ cup orange juice (2 servings)

Green Monster – 1 banana, 1 cup kale or spinach, 2 kiwis (skin on), 1 cup yogurt or kefir (2 servings)
 
PB & Chocolate Swirl – 1 cup vanilla Greek yogurt, 1 banana, 2 tbsp peanut butter, 2 tbsp chocolate syrup, splash milk (2 servings)

Come and join us at the next food demo or cooking class. Visit http://verdanthealth.org/ to find a class that fits your schedule. Our Dietitians teach a variety of classes for you and your family. We love to share healthy, fun, and easy recipes for all to enjoy!        

 ~ Amanda