GSG Coaches Share Healthy Cold-Weather Recipes, Part 2 of 5

Coach Madeline Wilson
Coach Madeline Wilson

Here’s a recipe from Madeline, near Chicago, where it actually gets COLD.

Winter Warmer 15-Bean Veggie Soup

1 20-oz. pkg. “15 Bean Soup”  (throw away the “seasoning packet”, very toxic!)

Soak beans overnight according to package directions.

The next morning, drain the water. Then rinse beans well twice (eliminates much of the gas).

In a cooking pot:

Beans + 2 quarts of filtered water

Bring beans to a boil, and simmer, uncovered for 2 hours.

Add these sliced veggies and simmer for another hour, uncovered

1 large onion

3-4 cloves garlic, sliced or grated

1 stalk celery

2 carrots

purple cabbage
Try purple cabbage for more antioxidants.

broccoli stalks (save the flowery heads to steam for another meal)

1 small potato (or sweet potato) cubed

1/2 head cabbage (purple has more anti-oxidants)

1/4 head of cauliflower, cut in small flowerets (or use the core, and save the flowerets for later)

diced tomatoes–1 can or jar


3 T.  chopped parsley

2 or more t. oregano

1/2 t. Himalayan sea salt

1 t. pepper


GSG Coaches Share Healthy Cold-Weather Recipes, Part 1 of 5

Coach Marlyn Didrickson
Coach Marlyn Didericksen

I asked the GSG Coaches for their favorite cold-weather recipes. I’ll be sharing them this week—feel free to lift any recipe that looks good to you, and try it out.

Today’s recipes are from  Sarah and Marlyn.

Kidney bean soupQuick and Easy Taco Soup

1 large chopped onion

1 green pepper chopped

1 jalapeno chopped (optional)

2 Tbsp coconut oil or olive oil

Saute the onion and pepper in the oil in a large saucepan until tender

Then add:

3 cans black or kidney beans

2 cans diced tomatoes

1 can diced green chilies

2 TBS chili powder

1 t. cumin

1 t. garlic powder

½ t. oregano

A dash of cayenne if desired.

Sea salt to taste

Simmer for ½ hour or more.


Our favorite quick meal for a cold day is:

blackbean soupBlack Bean Soup

4 cups cooked black beans. (I soak and pre-cook a whole pot and freeze in quart bags)

2 cups of organic vegetable broth

Warm together in a large sauce pan and blend with an immersion blender until smooth.

Serve over cooked brown rice. Top with sliced avocado.


Creamy Broccoli Soup

2 c. vegetable broth

¼ c. chopped onion

1 c. chopped broccoli

2 small potatoes, finely diced

1 t. sea salt

1 c. coconut milk

1 t. arrow-root powder

2 Tbsp nutritional yeast

Coach Sarah Fluckiger
Coach Sarah Fluckiger

Put vegetable broth in a medium saucepan. Add onion, broccoli, potato and salt. Cover and cook over medium heat until vegetables are tender (about 5 minutes). Add milk and heat to simmer. Add arrow root powder stirring constantly until thickened. Add nutritional yeast and season to taste.

Yield: 4 cups.


Sarah says this soup and salad pairs well. She says she busts out the crock pot if it gets below 60 degrees in Texas!

Soothing Coconut Lentil Soup

1 Tbsp coconut oil

1/2 red onion

1 clove garlic

1 inch piece of ginger

1 cup red lentils

1 tsp ground coriander

1 tsp cumin

lentil_coconut_soup_31 tsp paprika

1/2 tsp chili powder

1 can coconut milk

3 cups vegetable broth

pink Himalayan salt

1 lime

Chopped cilantro

1. Place onion, garlic, and ginger into Blendtec and pulse to mince.

2. Poor them into a pot with hot coconut oil, season with salt, and let soften a few minutes.

3. Add lentils and spices (coriander, cumin, paprika, chili powder) and stir for one minute.

4. Add coconut milk and vegetable broth.

5. Let simmer for 30-45 minutes, or until lentils are soft.

6. Stir to break up the lentils which will thicken the soup. It will be pink and creamy.

7. Remove from heat, squeeze in juice from one lime, and garnish with cilantro leaves on top.


cucumber kelpCucumber Kelp Salad

3 medium cucumbers, sliced into half-circles

2 green onions, sliced

handful of cilantro, chopped

1/2 tsp kelp granules or powdered kelp


2 Tbsp brown rice vinegar

1 Tbsp extra virgin olive oil

1 tsp grated ginger (or one drop of ginger oil)

pink Himalayan salt to taste

Toss all ingredients together and let sit for 15 minutes before serving.

(I’ve estimated the amounts on this recipe since I don’t really measure when I make it.)

More Treat recipes from the GSG Coaches’ Retreat!

Here are two more super-yummy treats Melinda made for the coaches’ retreat that I think you’ll love!


Key lime trufflesKey Lime Truffles

1 c cashews

8 large pitted dates, chopped small

1 Tbsp vanilla

1/4 c unsweetened coconut

1/4 c hemp seeds

juice of 1 lime

Zest of 1 lime

1/4 c water

Toast coconut under broiler just until edges are browned (watch carefully). Blend cashews into flour in turbo blender. Add coconut and hemp seed.  Add dates, vanilla, lime juice, zest, and water.  Blend until you achieve dough consistency. Roll. into 1 inch balls (they may be sticky, and if so, you can refrigerate for 30 mins before rolling). Roll in toasted coconut and refrigerate a few hours before serving.

amareto Fudge Truffles

1 c almonds, refrigerated (to achieve flour consistency more easily)

16 large pitted dates, chopped small

1/3 c cacao powder

1/2 tsp almond extract

Blend almonds into flour in turbo blender. Add all ingredients and process until dough consistency is achieved. Refrigerate for 15-30 mins if dough is sticky. Roll into balls. Optionally, you can roll in shredded coconut. Refrigerate  until ready to serve.


Raw Pecan Brownies and Tomato Soup at the Coaches’ Retreat!

13 coaches lineup
Robyn and coaches in Park City, Utah

Somehow I failed to post the best recipes from the GreenSmoothieGirl Coaches’ retreat, last month in Park City!


My very dear friend Melinda Slater made the food for the Park City retreat. Of course we had lots of 12 Steps to Whole Foods favorites. The ever-popular Hot Pink Breakfast Smoothie featuring raw beets and carrots, to start one day, and some other yummy stuff.

Here are a few recipes I hope you’ll enjoy, today and in my next blog. The Raw Pecan Brownies are so decadent you would call anybody a liar who told you it’s made with whole foods! And the tomato soup is fabulous if you have any left from your garden. I’ll have more of our Coach Retreat recipes for you in my next post!

tomato soupTomato Soup (or Sauce, wonderful over spaghetti squash or pasta)


3 1/2 lbs tomatoes

1 small onion, grated

2 cloves garlic, cut in half

1 tsp. Original Crystal Himalayan salt

1/4 tsp. pepper

2 tsp. dried thyme

8 leaves fresh basil

2 Tbsp extra-virgin olive oil

Optional: sautéed, chopped portobello mushrooms, zucchini, yellow squash, onions


Place first 3 ingredients in 9×13 inch pan (or bigger if you have one). Broil at 400 degrees for 25-30 minutes. Let cool and put all in blender; blend until smooth. Add salt, pepper, thyme and basil and blend. Pour into bowl for serving, and optionally add sautéed vegetables. Serve as a soup, or as a sauce over cooked spaghetti squash or whole-grain pasta.


pecan fudge dessert Melinda madeRaw Pecan Brownies


Brownie layer

1 c almonds

1 c walnuts

1 c soaked dates (overnight)

1/4 tsp sea salt

1 tsp vanilla

1/4 c cacao powder


pecansPecan pie layer

1 c soaked dates (overnight, then rinse)

1 c pecans

1 large banana

2 tsp maple syrup

1 tsp cinnamon

1/8 tsp nutmeg


Chocolate layer

4 ripe avocados

1/4 tsp Original Crystal Himalayan salt

2 tsp vanilla

1/4 c maple syrup

2 Tbsp coconut oil

1/2 c cacao powder

enjoy spoonsHazelnut stevia sweetener (optional)

Pecans for topping

Process layer ingredients in food processor until crumbly. Press into the bottom of oiled pan. Blend pecan pie layer ingredients until smooth, and spread the layer on top of brownie layer. Blend all chocolate topping ingredients in blender and blend until smooth. Spread on top of pecan layer. Cover with chopped roasted pecans. Cover with plastic wrap and freeze. Cut into squares and store in freezer.


Your child had a green smoothie in class today!

adventures-junk-food-dude-720x720This is a letter our reader Christy Li, copied us on, when she sent it out to her daughter’s whole classroom. One of my favorite things EVER is when GSG readers reach down to the kids, to educate them about healthy food choices!

Hi Parents,

I am Alexandra’s mom, Christy Li. I wanted to share with you what we did in the classroom today, so that you know what your child is talking about if/when they come home and say, “I want to be like Green Smoothie Guy.” (This means they want more fruits and vegetables in a smoothie!)

I read a book to them today and then demonstrated how to make a yummy smoothie. They were all invited to have a sample. I got lots of this request: “Can I have some more?” My brain is thinking, “Yay, they want more spinach and beets!”

My children and I have been drinking green smoothies for years. So of course, I got super excited about sharing this book I recently purchased, “The Adventures of Junk Food Dude” by Robyn Openshaw. As a mom and as a personal trainer, I love Robyn’s (Green Smoothie Girl’s) website and this children’s book because it provides the education about why and how we can eat & drink healthy food for fuel throughout the day.

strawberry morning smoothieMorning Strawberry Smoothie:

  • 1 scoop chia seeds
  • 1/4 red beet
  • 3 cups spinach
  • 1/2 small cucumber
  • 1 large banana
  • 12 frozen strawberries
  • 1 squirt raw, organic agave nectar
  • 2 cups organic coconut milk
  • 10 ice cubes

avecado ice creamBlend in a quality blender until smooth.

Please let me know if you have any questions and/or if you would like me to come again to have the children sample another smoothie or our ice cream filled with avocado and chard. My kids love their “Peppermint Chocolate Chip Ice Cream” that is really healthy!

Christy Li



Jenna D.’s Favorite Recipes

Healthy recipesGreat recipes are HALF THE BATTLE! Not every recipe we try is a keeper, but once you have 10 main dishes your family loves, you’re done! That’s what the average American family makes—10 main dishes. These are some fun ideas Jenna hopes your family loves like hers does!

Seed Crackers

1/2 cup chia seeds

1 cup sunflower seeds

1 cup pumpkin seeds (pepitas)

1 cup sesame seeds

1 3/4 cups water

2 large garlic cloves (or 2 tsp minced)

3/4 tsp onion

1/2 tsp sea salt, or to taste

Our favorite combos are kelp granules with the sea salt, or 2 Tbsp nutritional yeast for “cheesy” flavor with sun-dried tomatoes, or rosemary with the sea salt.

In a large bowl, mix all the dry ingredients together, then add the water and stir until it gets thick. Spread less than 1/4 inch thick so it is almost transparent, but not quite (patch “holes” as needed with more of the mixture).

Can be baked at 325 degrees (on parchment paper) for 30 min one side, then flipped & 25-30 min on the other until golden brown, allowing to cool completely on the pan.

OR (more nutritious, takes longer):

Dehydrated for 10-15 hours at 100-115 degrees.

Yield: 2 dehydrator trays or 2 baking sheets (about 44 fairly large-sized crackers)

Jenna Keifer Cheese Kefir Cream Cheese

We use this as a spread for wraps, seed crackers (above), rice cakes, and as a substitute for cream cheese in recipes! Learn to make kefir (easy and inexpensive) in Ch. 8 of Robyn’s 12 Steps to Whole Foods.

Use whatever amount of kefir you typically have from your grains. I start with a quart of milk with my grains & will get about 3 cups of kefir.

Put kefir in doubled cheesecloth or 100% cotton dishcloth. Tie and hang from something (cupboard doors in my case) over a glass bowl. I recently purchased a stand-alone jelly strainer for $6 that is awesome, because then I don’t have to worry about opening my cupboard doors that are attached to the kefir.

Let drip 12-24 hours covered (so bugs can’t get to either the cheese or the whey). The longer you let it drip, the stronger the flavor, so for sweeter recipes, let it drip for less time.

The liquid in the bowl is whey that can be used to ferment other things (like milk or veggies), so do not throw it away!

The kefir is now in a soft cheese form (about 1 cup), ready to be spread as-is. Or you can add whatever spices/herbs you choose! We love chives or rosemary or even just a little bit of Original Himalayan Crystal Salt. I’ve also added a bit of maple syrup and mixed in some berries for a quick dessert. So delicious!

Lacto-Fermented Salsa 

Jenna Fermented SalsaIngredients and Supplies:

2.5 – 3 lbs of tomatoes of choice

1-2 onions (or a large bunch of green onions

4-6 cloves of minced garlic

Fresh cilantro to taste (I use about a cup)

1 lemon, juiced

1 lime, juiced (optional)

1 Tbsp sea salt

Spices to taste (oregano, pepper, cumin, chili, cayenne)

2-3 Peppers (sweet or spicy)

1/2 cup whey (from your kefir, see Kefir Cream Cheese recipe)


Chop tomatoes, peppers, onion by hand or with a food processor. Chop cilantro by hand and mince garlic.

Toss all ingredients into large bowl.

Add the juice of the lemon and lime.

Add salt and spices to taste.

Add whey and stir well to incorporate.

Pour into quart or half-gallon size mason jars leaving a couple of inches head space, and cap tightly.

Leave on the counter for approximately 2-3 days (it should look bubbly).

Transfer to fridge or cold storage.

Can last months if kept cold and flavor will intensify slightly over time.

Jenna puddingBasic Raw Maple Almond Cookie

3 cups almonds, blend to a flour and transfer to a mixing bowl (or buy almond meal)


3/8 C maple syrup

1/4 tsp sea salt

1 tsp vanilla

Mix well. Fill a Tablespoon with packed dough and tap it into your hand, until it comes out.

Turn it with the round side up, and press a 1/2 tsp. spoon into the middle of the cookie, cupping your hand around it to have a smooth indent.

Dehydrate 4-5 hours. When they are dehydrated, squirt on some chocolate sauce..

Raw Chocolate Sauce

3/4 C raw cacao powder

1 C pure maple syrup

1 tsp vanilla

1/8 tsp. sea salt

2 T coconut oil, warmed to liquefy.

I like to run a glass under hot water, then stir the coconut oil in it, to melt it.

Mix in a blender for best results. Then pour into an old squirt bottle, so you can drizzle anything you like.|

Raw Teriyaki Vegetable Salad

JennaRaw TerryiakiVegetables:

1 med. yellow squash, spiralized

2 med. zucchini, spiralized


1/2 yellow bell pepper, thinly sliced

1/2 red bell pepper, thinly sliced

1/2 orange bell pepper, thinly sliced

1-2 C broccoli, chopped small

1/2 C carrots, shredded

1/2 C sugar snap peas

Teriyaki Sauce

1/2 C nama shoyu

1/2 C extra virgin olive oil

1/4 C honey

1 sm. clove garlic, pressed

3 Tbsp fresh lemon juice

1/4 tsp onion powder

1/2 tsp ginger

1/8 tsp cayenne pepper

1/4 C walnuts (for thickening)

Blend until smooth. Pulse in: 1 Tbsp Sesame Seeds

Take a portion of the salad and drizzle on as much sauce as you want. Enjoy!

I added a skewer of pineapple dipped in the sauce and dehydrated about 20 minutes. Mmmm!

The cookies & raw vegetable salad are from a friend’s blog:

 Jenna groatsOat Groat Cereal

Soak 2-3 cups of raw oat groats overnight (they almost double in size after soaking)

Add approx 2 cups almond milk (or water) depending on if you like a thick or thin consistency

1 tsp vanilla

1-2 bananas (depending on how sweet you like it & how big the batch is)

a pinch of sea salt (optional)

Blend until it’s an oatmeal-type consistency

We like to top it with cinnamon, almonds, and goji berries!