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Mizuna Green Smoothie & Broccoli Sprout Salad

Posted May 18 2012 9:33am

As you can see from the title of this post, I am all about the greens lately. Not that I wasn’t before, but you know what I mean. I was inspired to try some different greens based on what was available at the farmers’ market this week. Now that I’m in the desert for a few weeks, I have a whole new crop of farmers to choose from, so to speak.

It seems like hydroponic farming is becoming more popular these days just from what I’ve seen at local markets. I don’t know much about it, but I bought these mizuna greens from a farmer who was selling his first batch of hydroponic greens. He assured me that they are 100% organic. The mizuna is supposed to be a Japanese mustard green, but I didn’t find it very spicy at all. I washed up the entire bag to put in a green smoothie:

I then got the hemp milk ready by simply blending 1/4 cup of hemp seeds with 4 cups of water. Honestly, what could be easier than making homemade hemp milk? It goes from this:

To this in about 30 seconds:

That’s the first of three blends I do to make my morning green smoothie. After making the hemp milk, I add my frozen fruit. In this one, I added a frozen banana, frozen blackberries, frozen peaches and frozen mango. I then just piled the greens on top:

This is what it looks like after the second blend:

We are getting there, but now it’s time to add the “goodies.” <——- That’ what my Grandma used to call the toppings you would add to a salad like nuts or onions or whatever. Here’s what I include in most of my morning green smoothies (maca powder, flax meal, cacao powder, prunes, vanilla, tofu, ZSweet and chia seeds):

One more final blend, and the smoothie is ready. This one was absolutely delicious…cold and refreshing without being too green at all.

Here’s the recipe:

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Mizuna Green Smoothie – 4 servings


1/4 cup hemp seeds

4 cups cold water

1 frozen banana

1 cup frozen peaches

1 cup frozen blackberries

1/2 cup frozen mango

1 bunch mizuna greens, washed (note: you can substitute your favorite greens)

3 tablespoons cacao powder

1 tablespoon maca powder

1 teaspoon vanilla extract

2 tablespoons flax meal

1/4 cup ZSweet or 4 Medjool dates

6 prunes

1/2 block tofu

1 tablespoon chia seeds


1. Make the hemp milk by combining the hemp seeds and water in a high-speed blender and process for 30 seconds.

2. Add frozen fruit and greens to hemp milk in the blender. Use tamper if necessary to help process the ingredients again on high for about 1 minute.

3. Add cacao powder, maca powder, flax meal, ZSweet or dates, prunes, tofu and chia seeds to the blender. Process one final time for 1-2 minutes or until completely blended. Serve cold.

I bought a flat of broccoli sprouts from the same vendor who sold me the greens. You can read about how I’ve grown my own broccoli sprouts here , but sometimes it’s just easier to buy them, you know? Besides, these sprouts are so much bigger than the ones I’ve grown at home, maybe because they’re grown in soil? I’m not sure, but they are tender and lovely:

Rather than make a Broccoli Sprout Smoothie like I did with my homegrown sprouts, I used about a quarter of this flat to add to my lunch salad. I just washed them a patted them dry and threw them on top of the romaine:

This is such an easy way to incorporate superfoods like sprouts.

I started my summer Seminar class on Wednesday and now I get to pick a topic in human nutrition/public health to present. I’m looking at using social media (like blogs!) to increase fruit and vegetable consumption. The trouble is, there isn’t a whole lot of research in this emerging area. But, my research quest continues. Other than that, yesterday I had to go to Target for a few things and just accidentally picked up these shoes for summer. According to the “ingredients” label printed on the inside of the shoes, they are made with only man-made ingredients which means they are vegan. Yay!

Have a great day wherever your shoes take you and I’ll see you this weekend in the blogosphere. Happy Friday!


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