Jockey Juice: A Smoothie by Julie Morris and the Perfect Mint Julep Alternative

It seems as if Old Man Winter has finally released us from its icy grips and is steadily retreating into spring! And nothing says spring quite like putting on an over-sized hat, sipping a refreshing minty beverage, and watching a small man (or woman, Go Rosie!) abuse an animal around a track! Obviously, I’m refereeing to the Kentucky Derby and the enduring Mint Julep.

Regardless of how you feel about the event, the Mint Julep is a classic for this time of year, especially if you are located below Mason’s and Dixon’s line! Just look at this excerpt from a letter penned in 1936, by a Lieutenant General Simon Bolivar Buckner, Jr to a friend of his who requested Buckner’s Mint Julep recipe:

“Your letter requesting my formula for mixing mint juleps leaves me in the same position in which Captain Barber found himself when asked how he was able to carve the image of an elephant from a block of wood. He said that it was a simple process consisting merely of whittling off the part that didn't look like an elephant.

        The preparation of the quintessence of gentlemanly beverages can be described only in like terms. A mint julep is not a product of a formula. It is a ceremony and must be performed by a gentleman possessing a true sense of the artistic, a deep reverence for the ingredients and a proper appreciation of the occasion. It is a rite that must not be entrusted to a novice, a statistician nor a Yankee. It is a heritage of the Old South, and emblem of hospitality, and a vehicle in which noble minds can travel together upon the flower-strewn paths of a happy and congenial thought.”

While I’m slightly offended by this guy’s insistence that a Yankee can’t do something (and personally I prefer the term “Winner” over Yankee) I can offer a perfect, healthy, and incredibly delightful alternative to the Mint Julep that any novice or even statistician can make and enjoy all summer long while still maintaining the quintessential essence of a bourgeois drink that will most certainly result in “happy and congenial thought.” And better yet, there is a simple formula to follow!

The Mint Chip Smoothie is one of the stars of Julie’s new collection of Superfood Smoothies, and is delicious, refreshing, and the perfect way to welcome the warmer days ahead! It is as much a ceremony as it is a drink. 

 

Mint Chip
2 cups frozen spinach
2 cups frozen bananas
1/4 cup raw cashews
3 tbsp cacao nibs
2 tbsp (packed) fresh mint leaves, minced
1 tsp vanilla extract
2 cups rice milk (original variety)
1/2 cup coconut water
1/4 tsp chlorella
Sweetener, to taste (optional)

Blend all the ingredients together until smooth. Taste, and sweeten as desired.

Makes two 18-ounce servings.

A quick note, I didn’t have frozen spinach but fresh spinach worked just as well. I also substituted the coconut water for regular water. It was simply amazing! I’d also add, that while the chlorella adds a beautiful blue-green color as well as a nutrition boost, don’t skip this recipe just because you don’t you have it in your pantry! The recipe works without it as well!  While I immensely enjoyed this radiant smoothie last night after work, I think it is really going to shine after a long hot bike ride or run!

 

Cheers and enjoy the festivities this weekend

Reprinted with permission from Superfood Smoothies © 2013 by Julie Morris, Sterling Publishing Co., Inc. Photography by Julie Morris.

Mean Green Split Pea and Hemp Soup

I rarely do anything special for St Patrick's Day but since it is absolutely frigid in NYC right now (screw you too Punxsutawny) creating a BYOL original green soup seemed the perfect way to celebrate as well as to help warm me up after a bone-chilling bike ride! This soup is high in protein as well as carbohydrates and antioxidants. It is also highly alkaline promoting, which helps reduce inflammation, so it is a perfect recovery meal, or anytime meal for that matter! A great way to boost your green veggie intake; to top it off it's pretty easy to make. Tossing in a few potatoes at the end is the perfect way to celebrate St. Patty's day. This nutrient dense soup is certain to make your inner-Irishman swoon! 

Here is this incredibly easy recipe.

Serves 3-4

2 cups green split peas (soaked in warm water and rinsed before cooking)
2 large potatoes baked - chopped
2 cups spinach - chopped
3 stalks of celery - chopped
2 large carrots - sliced
1 cup broccoli floretts
4 tablespoons hemp seeds
3-4 cloves of garlic
8 cups water or veggie broth
1 generous pinch of onion or pea sprouts (optional but recommend)
onion powder, ginger, and black pepper to taste


After the peas soaked for a few hours rinse them well under warm water until the water runs clean. Add them to a pot with a splash of lemon juice and enough water to cover all of the peas by about 1-2 inches. Boil the peas until they soften - about 40 minutes depending on how long they soaked. If any foam rises to the top, simply scrap it off with a spoon.

While the peas are cooking, prepare the two potatoes and bake them for 30 minutes on 375. Once they are done it is your choice to peel them or not. I left the skin this time.

Also try adding some chopped walnuts

Once the peas are done cooking, drain the pot and add the peas, broccoli, garlic and about 1 cup of water or veggie broth to a blender or food processor. Blend until mostly smooth but leave some texture to the mix. Transfer the content to a large soup pot and put on medium-high heat. Add the carrots, celery, chopped potato, spices, and the rest of the water/broth. Let the soup come to a low boil and then turn down to medium-low. Again if any foam rises to the top, simply remove it.

After about 15 minutes, the veggies should have softened. Now add the chopped spinach and hemp seeds and let simmer for and additional 2-3 more minutes or until the spinach is wilted. Serve hot. Yesterday at the farmers market I found onion sprouts which made a great addition to this soup, however pea shoots are much more commonly found in grocery stores. If you don't have either, garnish with green onion. You can also make this a bit more hearty by adding cooked wild or brown rice to it before serving.

This soup is sure to help take the edge off this incredibly long winter!



enjoy

Red Lentil and Spinach Dal

It is pretty hard to believe that it has taken me over a year to post a recipe with lentils in it. I suppose it is because I eat a lentil salad almost every day, I don’t feel it is worthy of blogging - to me they are just a fact of life. However, today’s recipe is truly worth sharing. Last night I came home from work in the mood for Indian food, about 45 minutes later I was sitting down to a beautiful and delicious meal.

Out of the three most common types of lentils (Green, French, and Red) found in the standard American grocery store, red lentils have the highest antioxidant count, making it the healthiest of the three and king of the beans. On top of that, these little red legumes cook much fast than the other types making it perfect for throwing together a quick meal after work. Besides having the incredibly healthy benefits of a meal of greens and beans, the spice combination in this recipe delivers powerful anti-inflammation properties as well as boosting the overall antioxidant count, making this meal a real powerhouse! Finally, just to prove that healthy cooking isn’t difficult, this recipe only uses one large pot, so clean up is a breeze!

 

Makes 3-4 servings:

4 cups water or vegetable broth

2 cups red lentils

1 cup cooked brown rice

1/2 cup kale, chopped

1/2 cup fresh spinach, chiffonade

1/2 red onion, chopped

2-3 cloves of garlic, diced
1 inch piece of peeled garlic, diced

1 tsp curry powder

1 tsp turmeric

1 tsp garam masla

1/2 tsp cumin

1/2 tsp black pepper*

Under the faucet, rinse the lentils well under warm water until the water runs clean. This is important to do because it not only cleans the lentils of any debris, but also will help to increase the nutritional absorption while cutting down on the amount of gas they may cause. 

After the lentils are thoroughly rinsed, transfer them into a large pot with the water and bring to a boil. Let the lentils boil for about 25 minutes. If foam starts to collect on the top of the water, simply scrape it off with a spoon.  When the water is mostly absorbed, add the rice, red onion, kale (I actually used frozen mixed greens) and the spices to the lentils and turn the heat down to a simmer. 

Cook for another 5-10 minutes until the greens are soft and the spices are well absorbed.

Put the chiffonade spinach into a bowl, and then spoon your dal on top, letting the spinach wilt slightly. I served mine with two whole wheat crackers, but sprouted bread would also be delightful.

 

 

(An Instagram pic just for fun )

*Be sure to include black pepper whenever you are cooking with turmeric or curry as it helps the body metabolize them.