Where to Eat on Mother’s Day in Dallas

Recipe: This Spinach And Smoked Salmon Salad Is Easy To Make And Tasty

Ania and I have been pals since our college days. We were on-campus roommates and have loads of shared memories of adventures — some gallant, some edgy.

She has always been a very good cook, a passion she fit into her challenging work life leading a successful garment business. Now that she's retired, we share a day here and there cooking together.  We each take charge of preparing a new-to-us dish.

Recently she crafted this smoked-salmon adorned spinach salad. It's easy to prepare and we agreed that it was delicious.

Ania's Spinach and Smoked Salmon Salad with Lemon-Dill Dressing

Yield: 4 to 6 servings

INGREDIENTS

3 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

2 tablespoons chopped fresh dill

Kosher salt and freshly ground black pepper to taste

8 cups baby spinach (7 ounces)

6 ounces thinly sliced smoked salmon, cut crosswise into 1/2-inch ribbons

1/2 hothouse (English) cucumber, peeled, halved lengthwise, thinly sliced

4 radishes, trimmed, thinly sliced

3 green onions, roots trimmed, thinly sliced including half of dark green stalks

DIRECTIONS

1. In a large bowl, whisk oil with juice and dill. Add salt and pepper to taste; whisk again. Add spinach, smoked salmon, cucumber, radishes, and green onions. Toss well. Divide between salad plates. If desired, add a couple of strips of smoked salmon atop the salad.

Source: Ania Sullivan, adapted from Food & Wine magazine

Award-winning food writer Cathy Thomas has written three cookbooks, including "50 Best Plants on the Planet." Follow her at @CathyThomas Cooks.Com.

Originally Published: July 30, 2024 at 9:58 a.M.

Quick And Easy Spinach Salad Recipe In Just 20 Minutes For A Wholesome Meal

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10 Green Smoothie Recipes Packed With Nutrients That You Can Drink Every Day

Healthy green smoothies are a convenient and delicious way to boost your intake of vegetables and other nutritious ingredients.

About 90% of adults don't get the amount of fruit and veggies recommended daily, and you can knock out at least a serving of each when you have a green smoothie. There's also evidence that leafy greens help protect your brain and preserve memory, and green smoothies are an easy way to increase your consumption of them.

Here's what you need to know to create the healthiest green smoothie recipe, plus 10 green smoothie recipes to try.

What are the best greens to put in a smoothie?

There are no official smoothie rules, but some greens work better than others. Here are some great greens to try.

Spinach

If you're new to green smoothies, this leafy green is a great beginner choice. It's milder in flavor than some other healthy salad greens and has a soft texture that blends easily. Plus, you have many options, from pre-washed baby spinach to frozen, chopped spinach. It's so easy to keep spinach in the freezer to ensure you always have a green on hand for your smoothies!

A serving of leafy greens is 2 cups, and that amount of spinach contains 11% of the magnesium and 30% of the folate you need daily. Spinach is also rich in the antioxidants lutein and zeaxanthin, which support healthy vision.

Kale

Kale is more bitter than spinach, but if you pair it with a sweeter fruit, such as mango or pineapple, you'll hardly notice.

Kale is part of the cabbage family, and 2 cups have almost 2 grams of fiber. This amount also has more than 100% of your daily quota for vitamin A, a nutrient important for normal vision and a healthy immune system. Kale is also a top source of vitamin C, with 44% of this nutrient in 2 cups. Vitamin C is an antioxidant crucial for healthy skin and immune functioning. As an antioxidant, vitamin C also protects you from accelerated aging and the initiation and progression of numerous health problems.

Swiss chard

Raw Swiss chard is a little bitter, though less so than kale, and has a slightly earthier flavor. All leafy greens are rich in vitamin K, and two cups of Swiss chard have more than a day's worth of this nutrient. Higher vitamin K intake is associated with higher bone mineral density. Some studies also suggest it may be linked with a lower risk of fractures.

Collard greens

Raw collard greens are slightly bitter, so you may want to add a sweeter-tasting fruit, such as a ripe banana or dates, to your green smoothie recipe.

Two cups of collard greens have almost 3 grams of the 25 to 38 grams of fiber needed daily. Following a diet that's rich in fiber may help promote weight loss among people who are overweight or have obesity and need to reduce their calorie intake. Fiber can also help you maintain better blood sugar control and may help improve risk factors for heart disease.

Watercress

Don't overlook watercress when considering greens for smoothies. It has a mild flavor and contains a range of vitamins and minerals. It's especially rich in health-protective antioxidants.

What liquid is good for green smoothies?

When making a green smoothie, start by adding a liquid to your blender. The best liquid bases have no added sugar and improve the nutritional and flavor profiles of your green smoothie. Here are some of my favorite healthy options.

Water

Water is a calorie-free option that helps to blend the ingredients and boost the hydration power of your green smoothie without altering the flavor profile.

Unsweetened almond milk

Unsweetened almond milk is a low-calorie option with a slightly creamy texture and a hint of nutty flavor. Depending on whether your almond milk is fortified, you may also get a sprinkling of vitamins and minerals, such as calcium and vitamin E. If you'd rather use another unsweetened milk (dairy or non-dairy) that works, too, however, the nutrients and taste will change.

Watch out for almond milks and other plant-based varieties that contain added sugar and lots of additives, like gums and emulsifiers.

Coconut water

Coconut water is the liquid found inside young coconuts. It's rich in electrolytes like potassium, so it's another nice option for green smoothies. It also adds a subtle sweetness. Read labels to be sure you choose a brand with no added sugars.

Coconut milk

Coconut milk is actually a blend of coconut meat and water that's been strained, resulting in a creamy liquid that's delicious in green smoothies. You can get coconut milk refrigerated or in a can, so if you're following a recipe, use the specified one since canned coconut milk is creamier than refrigerated varieties.

Coconut milk contains a form of fat known as medium chain triglycerides. Some research suggests this type of fat can potentially promote weight and fat loss by stimulating GLP-1, an appetite-suppressing hormone. However, coconut milk also contains quite a bit of saturated fat (5 grams per cup of the refrigerated kind), so it may not be suitable for everyone.

Green tea

Steeped, cooled green tea provides an antioxidant boost and a slight caffeine kick, making it a nice base for your smoothie. You can also use matcha if you'd prefer.

100% juice

Real fruit juice can be a concentrated source of nutrients, including antioxidants, and it can add natural sweetness to your green smoothie. However, I use it sparingly since fruit provides more fiber.

What do green smoothies usually contain?

Healthy green smoothies usually contain some combination of the following ingredients. If you're eating a green smoothie as a meal, it's helpful to include protein and healthy fats to make it nutritious, satisfying and well-balanced. Without protein and fat, you won't stay full as long or get as many health-boosting effects.

Greens

As discussed, the leafy greens provide not just the color but the vitamins, minerals, fiber and other bioactive substances that support your health. They're the star ingredient in green smoothies.

Fruit

Fruits add natural sweetness, vitamins, minerals, fiber and antioxidants. Common choices include bananas, berries, mangoes, and pineapple. If you want a thicker green smoothie, choose frozen fruit.

Liquid

Choose a liquid base that suits your taste and dietary needs. The best liquid bases have no added sugar and few, if any, additives.

Protein

Adding a protein source like Greek yogurt, protein powder or tofu can make your smoothie more filling and balanced.

Healthy fats

Ingredients like avocado, chia, flax, and hemp seeds provide anti-inflammatory fats and other beneficial nutrients. Including fat in your green smoothie also makes it more satiating.

Boosters

You can also include flavor and health boosters like matcha, cacao, cinnamon, turmeric and others.

Is it healthy to drink a green smoothie every day?

Yes!

Incorporating healthy green smoothies into your daily diet can be a convenient and tasty way to increase your intake of fruits and vegetables. Having the same breakfast or snack on repeat can also beat decision fatigue — the challenge of making a healthy decision about what to eat due to the overwhelming number of decisions we face each day. However, there are a few things to think about.

Be sure your smoothies are balanced, incorporating a mix of fruits, veggies, protein and healthy fats to promote satiety, sustained energy, and to ensure you're getting a range of essential nutrients.

Vary the ingredients to prevent boredom and promote better gut health. There's evidence that eating 30 different plant foods a week improves markers of gut health, and since all roads to health start with a healthy gut, it's a good idea to aim for this target.

Enjoy whole plant foods at other meal times. While green smoothies can be healthy on a daily basis, there's something to be said for chewing food. It helps increase feelings of fullness and promotes blood flow to the brain, which may help with attentiveness and memory.

10 healthy green smoothie recipes

You can always create your own green smoothie recipe using the ingredient blueprint above, but if you want some inspiration, here are some recipes to try.

Green smoothie

Green Smoothie by Stephanie Middleberg

This green smoothie has protein, healthy fats, leafy greens, and fruit to tie it all together, add a broader range of nutrients, and make it extra tasty.

Divine start smoothie

Divine Start Smoothie by Catherine McCord

You'll get plenty of fiber and plant-based health protection from this green smoothie. However, it's low in protein sources, so be sure to get your protein fill elsewhere or add some Greek yogurt or protein powder to balance it out.

Energizing kale smoothie

Energizing Kale Smoothie by

Avocado is a green smoothie addition that supplies fiber and potassium and gives your smoothie a creamy texture.

Healthy strawberry-mint smoothie

Healthy Strawberry-Mint Smoothie by Brittany Williams

This is a delicious way to get your fruits and veggies with breakfast or at snack time. The recipe says it makes four servings, but half the recipe would be appropriate for most adults. Although it calls for agave (a sweetener), I'd try it without since the fruit is plenty sweet.

Peppermint keto smoothie

Peppermint Keto Smoothie by JJ Smith

There's no need to follow the keto diet to enjoy this minty smoothie. However, since it's designed for the keto diet, it's rich in healthy fat, moderate in protein, and low in carbs. That means it has no fruit. If you're not on the keto diet, you can always add a frozen banana or strawberries.

Vanilla-avocado keto smoothie

Vanilla-Avocado Keto Smoothie by JJ Smith

Here's another keto smoothie that can be adapted for people who want a healthy green smoothie on a more balanced diet. In this case, you can add any fruit you like. If you add fruit, you may want to skip the sugar substitutes since the fruit will add sweetness along with health-promoting nutrients.

Morning glory matcha smoothie

Morning Glory Matcha Smoothie by Jessica Lloyd

This smoothie gets its green tint from matcha powder and avocado, but you can up-level it by adding a handful of leafy greens.

The Dr. Is in

The Dr. Is In by Frances Largeman-Roth, RDN

This smoothie's antioxidants and anti-inflammatory ingredients are just what the doctor ordered! However, it doesn't have any protein, so if you're drinking it with a meal, be sure to include a protein source (such as eggs or cottage cheese).

Joy Bauer's piña colada smoothie

Joy Bauer's Piña Colada Smoothie by Joy Bauer

This smoothie can easily transform into a healthy green smoothie recipe by adding a few handfuls of spinach or another leafy green of your choice. The result will be a gorgeous green-tinted pina colada smoothie.

Green banana smoothie bowl

Green Banana Smoothie Bowl by Sweet Potato Chronicles

If you'd rather eat your green smoothie with a spoon than drink it with a straw, a smoothie bowl is the way to go. Note that the recipe serves two, so if you aren't enjoying it with someone else, cut the recipe in half since smoothie bowls don't keep well overnight.

This article was originally published on TODAY.Com

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