Made on 3/10, Saturday.
Lots of recipes today! I even have one for humans at the end. We’re starting out with the new veggie mix. I haven’t done many veggie mix recipe postings lately, so here it is, with recipe and a nutritiondata.com analysis and everything! I’m actually going to try to post the whole week’s meal and analysis, so stay tuned.
Veggie Mix: Week of 3/10
- 190 grams (6.7 oz) dino kale
- 150 grams (5.3 oz) celery
- 240 grams (8.5 oz) Granny Smith apples
- 690 grams (23.3 oz) sweet potato (baked in skin, whole, until mush inside)
- 33 grams (1.2 oz) brazil nuts
- 12 grams (3 tsp or 0.4 oz) magnesium citrate powder (I buy mine in bulk from the co-op)
- 4 tsp (about 4 eggshells) eggshell powder (instructions below)
Check out the nutritional data for this recipe!
FOR JUICERS: Wash the veggies, remove the apple seeds(see note below), don’t peel or do anything silly! Put the kale, celery and apple through the juicer. Don’t throw away the pulp!
Try to break up the brazil nuts so that they’re not whole or big chunks. Since my blender died (POS Breville, damn you! More on this in a later post), I had to resort to bashing them between parchment paper on my kitchen counter using a hammer. It actually worked very well.
Make sure that your baked sweet potatoes are super soft and basically mush. You can put it through the blender to purée the skin, or you can just tear it up with your hands/fork/scissors so that they’re not so big. Don’t throw it away, though, because it has good nutrients in and near the skin.
If you have a blender, you can just mix everything together and turn it into a purée. If you have an expensive but shit blender that died on you like mine did, spoon the pulp into a big glass mason jar, pour the juice, add the sweet potatoes, the obliterated nuts, the eggshell powder, the magnesium citrate powder, put the lid on, and shake it like you are nuts. Otherwise, stir the crap out of it with a long spoon.
That’s it! Sometimes I keep the whole batch in the fridge and spoon out each portion over the course of a week, but most times, I put about half of it in the freezer in ice cube trays, so that it’ll stay fresher. It’s more important when you juice, I think. (There’s only a little bit in this jar because the rest is in the freezer.)
FOR BLENDERS: Put the brazil nuts in first, and turn on the blender to make a nut butter. If you haven’t made the eggshell powder in advance, you should do this first, with the nuts; it helps to pulverize the shells more, this way. If you have an extra wussy blender, this may not go over so well. If it’s not happening at all, no worriesyou can mix it better with the other ingredients in the carafe.
Lightly boil the kale and keep the water (or just use raw and add some water so you can blend), pour the whole thing in the blender. Add the celery, eggshell, and magnesium citrate. Then, add the apples (take out the seeds, first!), and finally, the sweet potato. Some blenders may not be able to cope so well with the sweet potato because it is pretty dense and heavy. The idea is to just incorporate everything, so add some water if you have to, as long as it won’t be any more watery than a dense smoothie. If your blender may have a hard time with the sweet potato, you may be better off just leaving it out and chopping up the skin and mixing it by hand using a big spoon.
Note: Apple seeds have a cyanide compound in them, so I just cut them open and flick off the seeds. I realize a little here and there won’t harm you, but since I’m juicing (i.e., masticating the seeds instead of just swallowing them whole) and it’s so easy, why the hell not. I don’t like to waste so I don’t “core out” the apples; I literally just take out the seeds and keep everything else.
Save eggshells when you use eggs! Try very hard to get organic, local, happy eggs; they are really worth it. Wash and stick ‘em in the oven (I use my little toaster kind) at 200F for about 15 minutes. Some people who are not hacks like me pull off the thin film inside the shells, but I usually just don’t bother; it has nutrients and all. Pulverize the dried and baked shells in the blender or spice grinder/coffee grinder. I store my powder in a little glass jar in the fridge. (I don’t think you need to fridge it, but it’s just where I keep mine.)
I honestly don’t think this requires a recipe but someone recently told me that they really need to be told exactly what to do, so here it is:
Baked sweet potatoes (for dogs or humans)
Wash three or four medium to large sweet potatoes, stick them in the oven at about 375F for about 45 minutes, or until it is literally mush inside. Don’t puncture the skin or all the stuff will just pour out. In fact, don’t do anything to it at all. You may want to line the bottom of your oven with aluminum foil if you hadn’t done so already (are you new?), because some of the syrup can drip off and burn. Just make sure that it is mush inside. It gets super sweet, and is delicious for humans, too. Actually, I’ll add a human recipe, below.
Mashed Gingery Sweet Potato Yumminess (for humans or dogs)
- 3 or 4 large sweet potatoes
- About 1 tsp of finely chopped up ginger (because we are fancy)
- A tsp or so of butter or coconut oil (coconut oil is *delicious* with this)
- A tiny bit of cayenne, black pepper, cinnamon, cumin, curry, thyme, whatever you like!
Just like the dog version above, wash and bake the sweet potatoes. If you’re a food waster, you can spoon out the innards (!) into a bowl. If you’re conveniently both whole-food-eating and lazy like me, you can just chop up the skin to the size acceptable to you, and mash it all together. I personally *love* the skin, so I often just munch on it separately, especially when I don’t want to be chopping up sweet potato skin.
Mash in the chopped ginger. You can add more than 1 tsp if you like. I’ve put in about a tablespoon before and it was super delicious. I just suggested 1 tsp since not everyone likes to be totally overwhelmed with ginger.
If you’re using butter or coconut oil, add it while the sweet potato is warm. I’m lucky enough to have access to some grass-fed butters, but if you don’t, do try to get organic. I’ve found that this Irish kind called Kerrygold is actually grass-fed and is very reasonably priced and more readily accessible at larger, non-specialty stores. Coconut oil also totally delicious in this sweet potato dish, too. It blends really well with the sweet potato flavor and ginger!
Ooh, I just realized that the coconut oil version is also vegan! It is kind of like saying green beans are fat free, but hey man, it is worth mentioning because “mashed” this and that can often mean very much buttered.
By the way, I’ve tried preparing sweet potatoes in several different ways for different dishes, but this “throw in the oven and forget it” method has yielded the most foolproof and the most delicious results each time. It is *crazy* how sweet they turn out. There is zero need to add anything to it, no matter what kind of sweet tooth you may have!
I love sweet potatoes because they’re super high in fiber (good for poops!) and, despite their incredible sweetness, has a super low glycemic load (I don’t really keep track of this factor but I know it’s important to some). 1 cup has only 180 calories, and is bonkers with 769% of your daily vitamin A, 65% of vitamin C, and 50% of manganese! Oh, and for salt lovers, get 27% of your potassium, too. You can see the entire low teacher-to-student ratio sweet potato report card, here! And, no worries about overloading on vitamin Aunlike animal based retinoids (like from liver or cod liver oil or supplements), the beta-Carotene is only selectively converted to retinoids as needed in the body, so you won’t get hypervitaminosis from it.