Green Dream Juice and Smoothie Recipe

Ingredients for Green Dream Juice

These two recipes are smooth, mild, and cooling…perfect for easy drinking on a hot day.

Recipe for Green Dream Juice

makes approximately 40 ouncesGreen Dream Juice

  • 2 large organic apples, cored and cut to fit in juicer – I recommend Golden Delicious or Fuji
  • 2 large cucumbers, peeled
  • 2 limes, peeled
  • 1 inch fresh ginger – No need to peel
  • 4 leaves green kale with stalks – Red kale won’t change the taste of the juice, but it will definitely change the color!

Recipe for Green Dream Smoothie

makes approximately 20 ouncesGreen Dream Smoothie

  • 1 large cucumber, peeled
  • 1 lime, peel cut away
  • 1 large organic apples, cored and cut – I recommend Golden Delicious or Fuji
  • ½ inch fresh ginger, peeled or 1 teaspoon ginger juice 
  • 1 green kale leaf with stalk
  • 2-3 ice cubes

Add ingredients in order listed in a powerful blender, like Vita-Mix, and blend until smooth. Add a small amount of liquid (coconut water, almond milk, etc.) if needed to help the blending process.

Tangy Apple-Ginger Compote

This nutrient-loaded compote is versatile enough to show up for breakfast, lunch, or dinner.  The apple cider vinegar and ginger lends a spicy tang while the raw honey imparts a bit of sweetness to balance it out.  Five-spice powder, used in Chinese cuisine–a mixture of cinnamon, cloves, fennel, star anise, and pepper–gives off an intoxicating fragrance while elevating the compote’s flavor.

This compote is a tasty, but less sweet, topping for pancakes, french toast, or oatmeal.  It’s a gently sweet condiment for pork or chicken.  Adding chilled leftovers to fresh salad greens adds a touch of sweetness and delightful texture.  This compote is an overachiever that doesn’t disappoint!

Recipe for Tangy Apple-Ginger Compote

2 organic apples – cored, peeled, and roughly chopped

1 inch piece ginger – peeled and minced

¼ cup organic, unfiltered apple cider vinegar

1 tablespoon lemon juice

1 teaspoon five-spice powder

2 pinches sea salt

2 tablespoons raw honey

Add ingredients, except honey, in saucepan.  Bring mixture to a boil over medium heat.  Stir, lower to a simmer, cover, and cook until apples are soft, about 15 minutes.  Turn off heat and add honey, stirring gently until dissolved.

Pear-fect Kale

This is a pear-fect holiday dish.  The fragrance of vanilla, ginger, and cinnamon wafting through your kitchen will get you into the holiday mood.  This is a lovely accompaniment to turkey, beef, or lamb.  Try this dish instead of marshmallow or candied yams–you’ll still get the sweetness you crave without all the crap sugar.  Your body will thank you!

Note: If you notice the photo looks suspiciously like the one I used for my Apple Fennel Kale post, you would be correct.  Good job Watson!  I somehow forgot to photograph the dish before eating it.  Whoops!  But the dish looks very similar to this photo, so I used it again.  Hope you don’t mind!

Recipe for Pear-fect Kale

The amounts of these ingredients can be adjusted to suit your taste preferences.

1 bunch green kale; stems cut into ¼ inch pieces, leaves sliced into ½ inch strips – Watch this video to see how

about 1 cup chopped pears – Make sure they are very ripe

fresh ginger, grated

1 tablespoon butter

couple tablespoons chicken or vegetable stock

1 teaspoon vanilla extract

couple pinches Chinese Five Spice Powder – This is a mixture of cinnamon, fennel, cloves, star anise, and white pepper.  Frontier makes a nice one.

sea salt to taste

Melt butter in deep sauté pan, add stems and stock and cook for a few minutes.  Add ginger and continue cooking for another minute.  Add pears and vanilla extract, cook for another few minutes.  Add kale leaves, cover pan, and cook until leaves turn a vibrant green.  Uncover, shut off heat, mix ingredients.  Add spice powder and sea salt, mix again.

Merry Christmas!

Cleansing Carrot Ginger Soup

I went a little crazy with the seeds. A rumbling stomach was to blame.

This soup is cleansing to the body, full of nutrients, and packed with flavor.  I’m a big advocate of making extra portions of food and giving them second and third lives as new dishes–this soup is no exception. I incorporated some leftover soup into grains (leftover) and veggies (previously washed and cut) for a creamy creation that took less than 10 minutes to make.  Who says you can’t eat convenient food that’s amazingly good for you and makes your taste buds sigh with delight?


2 tablespoons olive oil

4 medium carrots, sliced ¼ inch thick

¼ green cabbage, chopped

¼ onion, chopped

2 garlic cloves, chopped

1 tablespoon fresh ginger root, peeled and chopped

2 cups organic vegetable broth

Salt and pepper to taste

Heat oil in a deep sauté pan.  Add carrots, cabbage, onion, and garlic.  Sauté until carrots are tender and onion is translucent.  Take off heat.  In a blender or food processor, add sautéed veggies and remaining ingredients.  Blend until smooth.  If you don’t have enough room in your blender or processor, do this in two batches. Add blended mixture back into sauté pan and heat through.  Salt and pepper to taste.  Sprinkle with toasted seeds.


All-Natural Ginger Buffalo Wings

Buffalo wings and football go together like cake and birthday parties.  So chances are, if you’re not vegetarian, you’re going to be eating some wings with your beer during this Sunday’s Super Bowl.  It would be wrong not to!  However, it couldn’t hurt to shake things up by adding this twist-on-a-classic to your playbook.  These chicken wings spiked with ground ginger will score a touchdown with your guests and cause your taste buds to get a little rowdy!

Photo by K.C. © 2010 Kristin Conroy

The basics of this recipe were shared with me by Anthony Prontelli, Executive Chef at Rock Center Cafe, in Rockefeller Center.  I gave it a makeover to eliminate any preservatives, cane sugar, or refined flour.  Anthony was an enormous help; I’m new to writing recipes, and I had soooo many questions for overhauling this recipe to make it “all-natural,” successful, and scaled down from restaurant-size batches and measurements.  I had a hard time finding ingredients to substitute the combination of Sambal chili paste, sweet chili sauce, and Tabasco used in the original wing sauce recipe.  I decided to go with a pre-made BBQ sauce.  It was a challenge to find an all-natural sauce without sugar or canola oil. I only found two that met my specifications–one was more sweet than hot, so I chose the hot one, Bone Suckin’ Sauce (Hot).  It uses honey and molasses as sweeteners and has no oil.  I thought it might be too hot for some tastes (my husband can’t handle spicy) but the butter cuts the spice down to a mild heat.  The ginger adds some heat back, but my husband was fine with it.  If he can handle it, most anyone can!  Of course, if you want it really spicy, feel free to add hot sauce until you reach your desired level of heat.

A word on the flour.  I was going to use whole wheat flour, but didn’t have any on hand.  I did, however, have brown rice flour and coconut flour and wanted to see how an alternative flour would work.  I decided to go with the the rice flour since coconut flour is pricy and I needed several cups.  If you use a gluten-free flour like I did, you’ll have to soak the chicken in milk for 15 minutes so the dry ingredients will stick.  The chicken browned nicely using the rice flour, but the coating wasn’t as thick as I would have liked and came off in areas.  It would be easier to just use whole wheat flour if you have no problems with wheat, so you can skip the hassle.

This recipe yields 2 cups sauce, enough to cover 50 wings, but you can adjust the recipe to suit your needs.  To save time on the day of cooking, fry the wings to a golden crisp beforehand and then bake the rest of the way when needed.


50 pieces chicken (wings, drummettes)

Oil suitable for frying  I recommend coconut or peanut oil

Wing Flour

4 cups flour (see comment on flour above)

2 tablespoons cayenne pepper

2 tablespoons sea salt

2 tablespoons chipotle powder

2 tablespoons granulated garlic

2 tablespoons granulated onion

1 cup organic non-GMO corn starch

Wing Sauce

1/2 pound (2 sticks) grass-fed organic butter

3 tablespoons ground ginger

8 ounces all-natural hot BBQ sauce  Such as Bone Suckin’ Sauce

2 tablespoons apple cider vinegar  Make sure it’s potent enough, I use Bragg–it’s organic, raw, and unfiltered

For flour: Mix all ingredients in a large bowl.  Dredge chicken in the flour until coated, shaking off any excess.

Preheat oven to 350°F.  Fry chicken wings and drummettes in oil until golden brown and crispy.  Keep in mind the smoke point of the oil you’re using.  I recommend doing them in 2-3 batches to prevent the oil from getting too clogged with flour, which will cause the oil to break down.  Transfer fried chicken to baking dishes or sheets.  Bake for 7-10 minutes or until fully cooked.  Make sauce while chicken is baking. Either lay wings on paper towels to soak up any excess fat or drain them on a wire rack.

For sauce: Melt butter and pour into a blender.  Add ginger and blend briefly to dissolve ginger as much as possible into butter.  Add BBQ sauce and apple cider vinegar.  Blend until smooth.

In batches, place chicken wings in an oversize bowl, pour in some sauce, and gently toss to completely coat the wings.

Serve with celery, carrots, and blue cheese dressing.  And don’t forget tons of napkins too!