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By: William G. Rohrer Staff
Celebrate the holiday and try these two healthier green recipes for St. Patrick’s Day:
Green Detox Soup (2 Servings)
This green soup is great to serve on St. Patrick’s Day. Avocado, broccoli, and arugula not only lend the soup its rich emerald shade but ensure that every sip is brimming with nutritional benefits too. 55 calories, 6.5 grams sugar, 15.3 grams fat, 26.6 grams carbohydrates, 10 grams protein.
-1/2 Haas avocado
-8-10 decent-sized broccoli clusters (stems kept at least 1 in. long)
-1/3 onion of choice
-2 handfuls arugula
-1 tbsp. olive oil
-Salt (about 1 tsp.) or to taste
-1 tbsp. apple cider vinegar
-Red pepper flakes (about 1/4 tsp.) or to taste
-Drizzle of honey or agave
-Juice from half a lemon
-1 in. minced ginger root
-1 cup water
Lightly steam the broccoli. Remove from heat when bright green. Sauté onions in olive oil until just soft. Place cooked broccoli and onions and all the other ingredients in a blender, food processor, or use hand immersion blender. Add 1/2 c. water and blend. Keep adding more water until you reach desired consistency. Add any additional salt to taste. Enjoy hot or cold!
Garlicky Kale Salad (4 servings)
This salad is a zesty mix of lemon juice, apple cider vinegar, and minced garlic. Each serving is low in calories and fat but high in fiber and antioxidants. 114 calories, 3 grams fat, 7 grams carbohydrates, 4 grams protein
-1/2 bunch raw kale, washed, de-stemmed, and dried
-1 tbsp. tahini
-1 tbsp. apple cider vinegar (or water)
-1 tbsp. lemon juice
-1 tbsp. Bragg’s liquid aminos (tamari or soy sauce would work too)
-2 tbsp. nutritional yeast
-1 tsp. minced garlic (1-2 cloves garlic)
-Sesame seeds to taste as garnish (optional)
Break or cut kale into bite-size pieces and place in a large bowl. Puree all ingredients except kale and sesame seeds in a blender or food processor to blend the dressing. Pour dressing over kale and massage into the kale with your hands until all pieces of kale are coated. Let the salad sit in the fridge for an hour or so to marinate. You can skip this step if you need to eat right away, but allowing some time to marinate will wilt the kale a bit and make it a little more palatable, particularly for those who are skeptical of eating raw kale. Sprinkle on some sesame seeds before serving if so desired.
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Virtua William G. Rohrer Fitness Center - Voorhees - 2309 Evesham Road - Voorhees, New Jersey - 08043 - (856) 325-5300