neverhomemaker: method

This post continues my series on improving favorite foods, like Baking Better Kale Chips and 10 Steps For Slow Cooker Perfection. Green smoothies have been a huge help to me with my latest EAT BETTER efforts. I’ll be the first person to admit that I don’t like munching on salads, so sometimes the only way I get roughage in my diet is through a straw. Whatever works, right?

Sipping green smoothies on the regular is just another way of making healthy eating more automatic. So, if you are new to this way of drinking -- take note. And if you’re a veteran, I’d love to hear some of your favorite ways to make a perfect blend.

// Follow 60/40

I’ve tried to make almost 100% vegetable green smoothies in the past. And if you can drink them this way, more power to you. For the rest of us, a 60 (fruit) / 40 (veggie) ratio works out best. This way, the fruit dominates the overall flavor, yet you’re still getting a hefty dose of the greens you need.

I save the all veggie stuff for when I juice. (And here’s more on juicing, if you’re into that. I’d say we do it once or twice a month. It’s more expensive than smoothies and -- as healthy as it is -- it’s also really important to get all the fiber from the fruits and veggies that blending in a smoothie provides versus juicing.)

// Try Different Liquids, Etc.

Over the years, I’ve tried a variety of liquid bases for my smoothies. I always try to stick with unsweetened versions of anything I pour into the blender. My favorite right now is unsweetened coconut milk. You can also do almond milk, hemp milk, soy milk, and even plain water if you’re strapped. In addition, I often toss in yogurt -- plain or Greek -- for some extra creamy + tart goodness. You can totally change the taste and texture (and nutrition) with the liquid you choose, so be sure to experiment!

// Add Protein

If you like to drink green smoothies after you work out (like I do), adding protein is key to replenish your muscles. There are a number of ways you can add protein to a green smoothie and take its healthy qualities to a new level. Try tossing in a tablespoon or two of nut butter, a serving of Greek yogurt, some spirulina powder, or a scoop of your favorite protein powder. If you want to use a green smoothie as a meal replacement, try and add a few hardboiled eggs on the side or something small to get a more complete mini-meal.

// Blend Well

As much as I hate to spend tons of money, it does pay to invest in a quality blender if you want to drink green smoothies regularly. That doesn’t mean you need to drop bank on a Vitamix or Blendtec. Those are incredibly nice machines, but a Ninja Blender is worth the extra over standard blenders because it blends those greens smooth. I’ve used standard blenders and they will work on maybe spinach -- but if you like kale and other heartier greens, consider saving up. A blender with more than 800-1000 watts should do the trick.

Regardless of what machine you use, it’s helpful to first blend the fruit and liquid, then add the greens and keep pulsing until smooth. If you find your greens are too chunky and not incorporating well, try adding a bit more liquid (a couple tablespoons at a time), and that should help.

// Freeze Ingredients

I might be alone in this, but if most of my ingredients in the smoothie are fresh, I don’t love the texture. So, I’ve started freezing cubes of yogurt and milk to act like ice cubes (after all, ice cubes don’t add nutrition beyond hydration). Furthermore, I always use frozen bananas for the best, thick texture.

BONUS: You can take this concept a step beyond by making your smoothie in big batches and freezing it into cubes so all you need to do is pop a few out and thaw in a glass for quick weekday drinking.

// Recipes

We have a ton of smoothie recipes -- green and “normal” -- on this site. You can browse through a lot of the recipes right here, and some of the latest and greatest ones can be found over here.

Now onto other fun stuff.

What was your favorite Super Bowl snack? I made a delicious spinach + artichoke dip with hummus and pickles. It sounds really strange, but I can’t get enough of it, so I’ll be sure to share that recipe with you guys soon!

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Planning is a big part of eating well. Even a little thought ahead of time can make a big difference. Today's tip is all about the prep-work. Maybe meal-planning is fun for you -- imagining all the delicious, healthy foods you'll eat in a week. Or shopping for deals. But if you don't love cooking, or sometimes even if you do, the execution of this plan can be difficult.

If you're catching up:

Tip #1: Stock up on frozen veggies
Tip #2: Buy greens and actually USE them
Tip #3: Create simple, go-to meals
Tip #4: Learn to love alternatives

// TIP 5: Prep/Make Ahead + Store

Too often, making meals becomes an afterthought because life gets, well, so busy. Whether you work full-time (or super full-time!), stay home, or something in-between, there's really no perfect situation. Eating well and enjoying meals made with whole foods takes a little bit of work.

So, treat cooking like a job. Give it a time slot -- even if only an hour -- on a certain day. Create a To-Do list, just as you would at work. Have goals. Continually try to make your process more efficient. Seek out information to broaden your understanding of (simple) cooking methods and (easy) recipes.

How to start?

// 20 Prep/Make-Ahead Ideas:

Write out your meal plan for the week somewhere visible
Hard-boil eggs to eat alone or in sandwiches or salads
Mix together a crock pot soup or stew
Chop veggies for use in stir-fries, hot or cold salads, and more
Chop fruit for use in smoothies or as snacks
Bake Breakfast Cookies or muffins or mini quiches for the week
Pulse together a batch of Energy Chunks or bars
Make 15-Minute Stove-Top Applesauce for sides or use in baked goods
Press tofu and cube or slice for effortless frying
Whip up a tasty homemade hummus for sandwiches or dipping
Portion out lunch items or pack ahead for the entire week
Simmer some pizza or pasta sauce
Roast vegetables for easy grab-n-go
Blend together a few purees to add to pizza crusts, healthy mac 'n cheese, etc.
Make a batch of Homemade Freezer Waffles for quick breakfasts
Hand-mix some Veggie Burgers and consider freezing in bulk
Create a dry oatmeal mix to bring to work -- just add hot water!
Create a list of pantry items that are IN-STOCK and OUT
Make a large meal, like $10 Lasagna, that works for multiple days/nights
Bake bread (my favorite? Sourdough) for toast, sandwiches, etc.

// STORAGE METHODS

It's really up to preference and intent for use. You can try freezer cooking for an entire month if you like. Top considerations include freezer space (we have a dedicated upright in the basement) and reheating methods.

Here are some tips + recipes:

Otherwise, I try to make sure I keep things fresh by using air-tight containers.

For dry goods, like oatmeal, energy chunks, flour mixes, etc., I like using OXO Good Grips containers in various sizes.
For storage of produce, I have a set of Rubbermaid Produce Saver containers. They each feature a vent and crisp tray circulate air and keep items fresher, longer.
I also use large Wide-Mouthed Ball Jars for storage of lots of ingredients and even soups and stews, applesauce, etc. (including freezing -- here's how).
In the refrigerator, I often use gallon Zip-Lock bags, though I'm trying to quit that habit because of the waste involved.

As for my specific method, I usually do my "cooking job" on Sunday afternoons. I always make a crock pot soup and some sort of side bread, that way dinner is prepared for the night and lunch the next day. The rest sort of depends on my mood and whatever ingredients are in the CSA share or grocery store that week.

What's your prep/storage method? Do you agree with making cooking a side-gig for better success?