Leprechaun Leapin Leafy Greens

Happy St. Patrick's Day Everyone!

I love St. Patrick's Day in Ireland because there's lots and lots of good old fashioned craic to be had.  There will be parades and marching bands all over the country, with people getting out and about to join in the fun. 

There will be lots and lots of green to be seen. And if it's Guinness you like, then you will probably be served one that looks nothing like your usual favourite tipple...hopefully, it will taste like it though.

As you know, green is a colour very dear to my own heart and if you happen to be in Greystones, County Wicklow, Ireland this Paddy's Day, then you are in for a real treat. 

Kitchen Greenie is going to dial up her Irish magic charm and bring some of her liquid green elixirs for all of Greytones to try. She is currently rounding up the Kitchen Greenie troops, dialling up some friends from the local nymphs, fairies and leprechaun's that haven't already been selected for most urgent Irish duties, such as four leaf clover hunting or sprinkling magic charm around the country for all our visitors from afar. If you happen to be charmed enough to run into us while we work, then be prepared to be bamboozled by green! Our elixirs will pack some Irish punch. If you don't feel ready to be opened up to the world of green, then look away now!

It's Free from me to you!

For those of you who are brave enough to try one and let their magic work through you, we have been one step ahead to help you get on to the green brick road and put together a Free 3 Day Green Smoothie Challenge. To get your hands on  copy all you have to so is simply have to email and ask! I'll send it to you with no strings attached. You will have immediate access to 3 fabulous, tried and tested, delicious, easy to prepare green smoothie recipes, plus a whole lot more juicy information about how green smoothies can work for you. We always use ingredients that are easy to source as we don't find it particularly helpful to receive recipes with ingredients that are difficult to get your hands on. We want you to get stuck in immediately and start feeling the positive effect quickly, so send us an email and your FREE 3 Day Green Smoothie Challenge will be winging its way to you within minutes.

Whether you celebrate St. Patricks Day or not, it is a wonderful opportunity to begin letting those greens find their way into your life. Today is a great day to begin.

Lá Fhéila Sona Duit! (Happy St. Paddy's day everyone).

Warmest wishes,

Ruth.

Fresh and Green Has Arrived for Spring!

In July 2010 I packed up shop, let my apartment in Greystones, County Wicklow  (just outside Dublin) and embarked on what I can only describe as a very adventurous trip of Canada and the West Coast of the United States. This trip saw me visit Toronto, Vancouver, LA and many town and cities in California all the way down to San Diego.

One of the main reasons I made this trip, besides scratching the Bear Grylls side of my nature, was to see what was going on in the world of nutrition, whole and living foods in the US.  I feel very fortunate to have been able to make this journey and extremely grateful for both the experience I had and the wonderful people I met, some of whom I felt I had known for many years. I am also delighted to have made some amazing contacts, both on line and in person with those leaders in the areas of holistic health and wellness. Thank you my friends. I continue to be inspired by your dedication and foresight. You continue to light my way...and you know who you are!

I have personally being drinking a green drink either in the form of a juice, smoothie or wheatgrass shot almost daily for many years. On my trip, I ran into a common denominator, that I found on both the east and west coast....It was the colour green.

People are already aware of the healing benefits of eating or drinking more fruit and vegetables however, our markets have  become increasingly saturated with many sugared drinks . One of the most heavily marketed products over the last few years has been the fruit smoothie. What I can say is, fruit is good, but greens are waaayyy better. Many of the manufactures promote the health benefits of these fruit smoothies, however, they offer you frozen yogurt (which is much closer to ice cream than yoghurt) in place of live yoghurt. These claims fool the non-discerning public into thinking that these are fruit smoothies are health enhancing drinks, which of course is dependant on many variables including who makes them, what's in them and how long they are on the shelf.  No wonder people like these smoothies though...mostly, they are laden with sugar and really are dynamite in a glass, but not in a good way.

So, what I decided to do was to put a small book together to show people how easy it is to add in those leafy greens into your daily routine. How to make delicious, tasty smoothies, without the need for dairy products or too much fruit to make it enjoyable.  Only this morning,  I made a smoothie from rocket blended up, with one mango and one orange. Don't knock it till you try it though, as it really was delicious! In the book I have a similar recipe using rocket using two mangoes, but as I only had one, I improvised. You see, you really can do anything with leafy greens, fruit and a blender and what this is what this book is all about. I also explain why green is so life enhancing and why you would be hard pushed to find a better healthy habit to include into your day then having a green drink.

It is easier than you think to eat (or drink, as I am suggesting ) your greens. The recipes are easy to follow and I have mostly used ingredients that are easy to find in your local supermarket or farmer's market. What I wanted to do was to make it easy for you to get started and I hope I have achieved this with Fresh and Green http://kitchengreenie.blogspot.com/p/products.html.

I wish you many healthy, happy and creative moments in your kitchen

Ruth

3 Things that Age you Faster than Anything Else

Sun

Smoking

Alcohol

Did you think I’d hold back and try and lead you in to some big sell on a great new product?? Wrong! I’ve been in this business for over 25 years and it is just not my style. What I have noticed over the years how things have gone from selling hope in a bottle to well, pushing hope in a bottle by any means possible, down people’s necks...And, I still say, it’s not my style. You can also decide, as most people do, how you decide to perceive this information, but the facts are facts so, here’s is the honest to goodness low down on the three things that will age you quicker than anything else.

Sunshine

Yes, I know, that you enjoy sipping a margarita by the pool with friend is great fun, but it will age you after 20 minutes, unless you have pretty sallow or dark skin (these guys get all the luck when it comes to sun bathing without damaging skin). I don’t want to be a party pooper and I know lying on the lylo is the most important part of a holiday for most Brits and Irish, but seriously……think of the skin damage people! Thing is, after your skin has turned a slightly pink shade and you’ve absorbed all the Vitamin D that you need and it is more beneficial start covering up that face, hair and body if you want to glow well into your twilight years. Now, please do not think that I am any different to anyone else on the planet. When I go on holiday, I am certainly not getting out of the sun after 20 minutes. It's just a reminder to keep the sun cream on. So, it's too much that is not good for your ok?

Protect Your Eyes

This is as easy as popping a pair of sunglasses on. There’s no doubt you will look a lot more sophisticated and you definitely do not want those eyes to become swollen and puffy from too much sun.  It’s not a good look people!

 

Protect Your Kissable Lips

You definitely want to put some some sort of chap stick on. When purchasing one, look for a natural brand that also offers some sunscreen protection. For the record, you are better off putting olive oil on (even though it has no sunscreen) than using Vaseline, which is a petroleum based product and not one you want on your lips. Even though it feels good, there's a downside to using these products laden with chemicals that you definitely don't want near your mouth.

Protect your Hair

The hair is another area that you most definitely want to keep under wraps when in the sun. Particularly for those with bleached hair colours. If possible, keep your tresses firmly fixed under a stylish beach hat. If the idea of a hat on the beach drives your mad then definitely consider a leave in conditioner. Paying attention to the small things will definitely save your lots of time and costly trips to the salon afterwards to  put right the damage that the sun can do.


Protect that Beauty Face and God Given Bod

Protect Your Face and Body by applying a natural, good quality, high factor sun screen every few hours. If you’ve decided to go for dip in the pool or sea, then pop on another layer. You’d be amazed how a quickly those rays burn it off.

Smoking

This one seems obvious doesn't it! Many smokers couldn't give a hoot about the ageing aspects of this bad habit. Like most things, when you are in the firm grip of an addiction, how you look is really the last thing you are thinking about. However, when it does matter, as you are getting older and you are keen to grasp at anything to wipe away the years, then it is too late.  The damaging effects of the myriad of chemicals will most definitely have done the damage at this stage. If you are interested in looking your best well into your 40's, 50's and 60's then look to giving this non nourishing habit the boot. There are so may helpful sites on the Internet, including many reputable programmes run  by government agencies that are there to help you kick the habit. If you are serious about letting go of the need to light up, then look around for those people who want to help you. They're not cool, it's not pretty and they definitely do not serve you in any way that is health enhancing. Let go and grow!

Alcohol

Ah, this is a tricky one. Being Irish and currently living in Ireland, it is definitely a toughie. When everything is based around alcohol, from christenings to funerals, it is definitely completely accepted as normal nowadays. This may seem like a harmless way to celebrate, but I can tell you one thing, there is nothing beautifying about it. I can hear all the arguments now and yes, the French do drink wine, but not normally in the volumes that some other societies do and they don't usually save up their weekly quota and get blitzed all in one go. It takes the liver about 1 to 2 hours to deal with and detoxify one standard drink measure. So, 3, 4 and even more on a regular basis, is a pretty tall ask. Alcohol will seriously dehydrate the body and while I am not becoming a total party pooper and saying "Don't Enjoy a Drink", I am saying to hydrate in between rounds. The French drink one glass of wine with many glasses of water, to rehydrate. This is one of the secrets to minimising it's effect.  The best way to view alcohol is as a sponge that mops up all the moisture from your body so, if you can get to view it this way, when you are next ordering your favourite tipple, order a larger glass of water to go with what you're having yourself!

Well, that's it from this podium. If you know anyone who would benefit from reading this post, the share the love!

Enjoy taking care of yourself.

Ruth.

Healthy Pancakes

Pancakes are great, aren't they? I like both the savoury and sweet varieties. I remember my mum making the pancakes on Pancake Tuesday. My heart would literally skip a beat when she would toss the pan up towards the ceiling (keeping a hold of it of course) while the now solid pancake batter rose up out of it and did a flip in the air, only to land, seconds later on the reverse side back where it had started...Phew! I seem to have some other vague recollection of one in particularly rising up just a little too far and ending up sticking to the ceiling....Or, is that a scene from some movie I've seen?? Hmmn, that one certainly is food for thought. Even today when I make pancakes, which is quite regularly, my heart still skips a beat right before I toss them in the air in order to turn them onto the other side. Even though I could quite easily use any of a number of kitchen utensils to simply turn it, that just far to boring for me. Being the dramatic type, I love the thrill I get from the flip and manage to get it right almost every time. It really is great fun though altogether, you really should try it..oh, but make sure to have some friends around to add to the thrill....Fabulous!

With Pancake Tuesday just around the corner,  there will be lots of pancakes for sale in supermarkets and available on restaurant menus. If I could give you one piece of advice, particularly if you are shopping for them, it is to take moment to turn the pretty packaging over to have a look at the ingredients they've been made from before you go ahead and wolf down a few. I don't want to be a party pooper, but honestly, if you can't pronounce what's in there, put them back, but if you do recognise what's in there as real food, go right ahead and enjoy them. However, for the more adventurous of you would rather try making their own, healthier version, then here is a gluten and dairy free version that I rather like.

What you'll need...

Basic Pancake Recipe

100g buckwheat flour 

1/4tsp salt

12 Tbps water/milk (preferably non-dairy such as almond, rice, hazelnut, soya)

2 Tbps oil (I use coconut oil for frying, but you can use olive, sunflower or rapeseed)

How to Make

1. Mix flour, salt and milk together and leave to stand for approximately 10 minutes.

2. Then give the batter a stir, add 3 large spoonfuls or more (on thickness of the pancake that you like) of batter  onto a hot oiled pan.

3. Cook until light brown underneath, then turn and cook the other side.

If you would like a richer pancake you can add in 2 or more eggs. I prefer not to, but this is a choice you can make yourself. You can also use plain flour (which will contain gluten) or spelt (which is actually an older and easier to digest form of wheat) flour if you cannot get your hands on buckwheat flour. However, I really recommend that you do buy buckwheat flour in the you health food store and start using it. It is a brilliant substitute for ordinary plain or self raising flour in most recipes. Actually, come to think of it, I think I may have even bought mine in Tescos last time I needed it, so it's really easy to source nowadays. With over 3% of the Irish population being diagnosed as gluten intolerant, get rid of the Odlums from the kitchen and start looking at the alternatives for your and your family.

For my own pancakes (above), I've used the exact recipe provided here. No frills, no fuss.  For my filling I used lemon juice and a produce called  Xyitol, which is a great tasting, excellent and safe sugar alternative, which once again can be found easily in most health food stores. I may have gone a bit over board on the lemon juice, but you don't have to, I just love the taste. Yes, that is icing sugar you are seeing too. I sprinkled some on top, which although not something I usually use, it does make pancakes and sweet delights look ever so pretty and as far as I'm concerned, is perfectly fine to use now and again. If you are sensitive to sugar, diabetic or have been advised to avoid it for any reason, then I suggest you leave it out and decorate with perhaps some desiccated coconut or perhaps some of the other superfoods like mesquite.

I hope you enjoy this basic recipe. They are really simple to prepare and great to eat so get back into the kitchen!

Please also feel free to share with friends who many not know where to begin when it comes to pancake making.

Thanks for reading and happy Pancake Tuesday everyone!

Best wishes,

Ruth.

Valentine's Raw Chocolate Recipe

"All I really need is love, but a little chocolate now and then doesn't hurt" Lucy Van Pelt.

This quote speaks loudly to my heart. Perhaps some may consider it indulgent, but I choose to have a small piece of chocolate every day. In fact, I absolutely adore chocolate. It's luxurious, rich taste, and the velvety way it melts in your mouth most definitely leaves me wanting more. In fact, just this very day, I was lucky enough to be asked to judge a chocolate competition taking place in The Happy Pear, Greystones Main Street,  County Wicklow and they couldn't have asked a more willing participant.  If you would like to be in with a chance to win, then get your chocolate entries in, in any way shape of form, on Sunday, 19th Feb before noon. I can't be sure on the prize but I'd hazard a guess, it's something chocolaty!

With Valentine's Day only around the corner, I thought it might be a nice treat to make your own piece of deliciousness at home. I've made sure to give out a simple recipe so that your work in the kitchen will produce a great result in no time. Who wants to spend hours in there with little to show for it! Not me anyway. Even though, I have tried making many different varieties of chocolate, using a range of different sweetners and fillings, and while there are healthier alternatives, I do believe this is one of the nicest and easiest recipes I've come across. If you are going to make it for that someone special for Valentine's or even for yourself to have in the fridge when the nibbles hit, then I suggest you use the best ingredients possible and don't scrimp on luxury. Enough writing for now though, let's get started..... 

Raw Chocolate Recipe 

125g of cacao powder (health food store)

125g of cacao butter (health food store)

1/2 cup of agave (health food store or some supermarkets)

1 pinch of salt

1/2 tsp of powdered vanilla (make this by grinding 1/4 cup of buckwheat groats with 1 whole vanilla bean to a fine powder You can also buy it in most health food stores if you'd prefer.)

The best way to melt your cacao butter is to pop it into a bowl and then put the bowl into a pot with warm water. The cacao butter will eventually melt from the heat of the water, reducing it to a liquid form. Then mix the salt, powdered vanilla and the sifted cacao powder together in a separate bowl. Slowly add this mix to the cacao butter and gently stir together until fully incorporated. Add agave to the cacao butter mix. If you like nuts or goji berries in your chocolate, you would add them in at this stage. I really love adding almonds (with the skin removed), walnuts, hazelnuts, macademia and goji berries to my chocolate..Not all together mind you!

When your mixture is all ready, pour it into moulds of your choice. Don't be put off if you don't have any individual moulds, you can always pop it into any size grease proof lined dish and let it set in the fridge for over one hour. When you are ready to indulge your taste buds, take it out and break it into uneven, broken pieces and serve.

Because this chocolate is really pure, you won't be able to leave it for too long at room temperature before it melts, so leave it in the fridge until you are ready to indulge.

Happy Valentine's Day Everyone!

Ruth.xx.

(If you want a truly raw recipe that will retain all nutrients of the cacao, then make sure to keep the chocolate under 42 degrees centigrade. You can do this by using a thermometer)

Smoothie Blending Basics

Blending Basics

The Base
As simple as blending sounds, when I first started I had no idea what I was doing. I blended  some vegetables and ended up with a thick soup like consistency. It took me a few attempts to realise that something was missing. Some sort of liquid base! Water was the obvious liquid of choice at first and then I began to experiment with coconut water and the nut milks such as almond, hazlenut, rice or oat. Now, I have discovered that water or coconut water is the most neutral liquid medium for making green smoothies and the ones I prefer the best. The key is to listen to your taste buds and find one that works really well for you.  Now is a good time to tell you that when I make all my smoothies, I make them dairy free and I stay away from the use of pasteurised fruit juices and I do not recommend putting any form of frozen yoghurt in to make them creamier. This can be done by simply blending the right fruits and leafy greens together with perhaps some avocado to add in those incredible fats.

You may be reading this and thinking what's wrong with using juice as a base? And might I say what a great question that is! If you look at the previous blog entry I have written on fibre, you will understand that if we juice fruit and add it as a base, you will lose the fibre benefit of that fruit from your smoothie drink. The very nature of a smoothie is the preservation of the whole fruit. However, that said, it is vital that you understand the following statement. Some people with serious health conditions will not be able to digest the smoothies due to their high fibre content and it is in this instance, that juices are advisable.  Again reference this dietary change with a health practitioner for best results and safety.

Blending Pointers for the Beginner.

It is good to be aware that certain vegetables taste better with some fruits more than others. This will be a case of trial and error at first, but do it is good to begin blending with one fruit with one leafy green and seeing how they tastes. You can always work up to more complex blends, but go easy at the beginning.

The combination of fruit and starchy vegetables are not as beneficial to health since they tend to produce the unpleasant side effect of generating gas when ingested.

It is worthwhile having some evaluation of the effect foods have in your digestive system. Different foods have different transit schedules, (the time it takes from entry to exit) and because they require varying acid/alkaline conditions, starch veg require digestion in the mouth, stomach and intestines, whereas fruit sugars are best absorbed in the intestines.

In relation to your green smoothie, leafy greens are not classified as a starchy vegetables, therefore combine beautifully with most other fruits.

If you are interested in finding out more, a very good book on the subject is Food Combining Made Easy, by Dr. Herbert Shelton.

Some examples of Starchy Veggies

Aubergine

Beetroot
Broccoli
Butternut Squash
Cabbage
Cauliflower
Carrots
Corn
Courgette
Green beans
Parsnips
Peas
Sweet Potato

While these vegetables are nutritious and beneficial for our health, they do not combine well with fruit due to their high starch content and I do not recommend their use.

If you would like to ask me any questions on any of the above, I would be delighted to answer them, so just drop me an email and I hope to be able to help you.

As always, I wish you excellent health and happiness.

Happy Blending!

Ruth.

Kicking Those Bad Food Habits

It may come as a surprise to some of you, but Christmas is over!!

I know how sad this will be for some people because it is such a fabulous time of year with food and friendly drinks abundant that many people find it a challenge to stop "treating" themselves well into January. So, I am here to tell you that without having to start a major detox (even though it's a pretty good idea too) is not always essential to help you break those habits that are no longer working in your favour. What are some of those bad habits I hear you ask? Well, dipping the hand into the tin of roses because they're nearly gone and you'd like them finished before you start, the slice of Christmas cake or pud with cream or custard after dinner because you're used to having a dessert after a meal or what about the more sugary cereal that you bought in for Christmas because you love it, but you've just been shopping and bought it again! While many of my friends consider me a person with excellent will power, even I delve in at Christmas.

I mentioned on my Facebook Page that over the last few weeks I had taken a break from having my own  morning green drink, but I am certainly worse off for letting it slide and I wanted to share the effects with you.

The following is a list of some of the observations I encountered by allowing my daily, morning green drink slide.

1. I most definitely had a dip in my own natural energy.

2. I started needing a coffee or other caffeinated drink to give me that pep in my step, rather than for enjoyment.
3. Craving more sugar in any form..honey, chocolate, fruit, bread (which converts to glucose)
4. Not sleeping as well.
5. Change in my overall PH levels, which I measure regularly.
6. Feeling less motivated to exercise.
7. Have had a heavy cold for over the past two weeks...Weakened immune system.
8. Not as many trips to the ladies! If you get my drift.

While this list is not an exhaustive one, I thought I would mention the more obvious symptoms that I experienced. I have been back on my morning green drink over the past week, and already, my sleeping patterns are returning to normal (my normal) and there has been an improvement in my energy levels.

I know it can be challenging to find leafy greens at this time of the year, but at the very least, keep the cucumber, celery, limes, an apple or pear and some spinach going. We learn by repetition which is why once we undo a good habit, it is easy to forget all the good it was doing us.

I also suggest that if you can't get yourself into the kitchen in the morning, that you at least have a shot of wheatgrass whenever you see somewhere offering them or add some greens to your drinking water using any of the organic powdered drinks available in your local health food store. This will start the green process going again and you will find yourself asking for more salad to be added to your plate and alfalfa to your sandwich.

Thankfully, I am back on track now and I won't be giving breaking that good habit up again in a hurry but I certainly felt the negative effects of not eating greens and I did not like it.

Make 2012 your year to add a good habit in and be prepared for great change!

Best wishes,

Ruth.