Spring Super Smoothie

Today is the first day of spring and I’m excited! I love spring because it signifies new beginnings. As you go through your day today, try to meditate on what it is you’d like to start doing today, this week, this month, this season, or even this year. Now is a great time to dive into some exciting plans to improve your life.

For me personally, I’m going to try to eat more greens everyday. Even though I do eat vegetables every day, I’ve noticed that I could incorporate more nutrient-dense greens into my favorite meals. To get started on my new goal, I’ve created a deliciously healthy smoothie packed with nutrition. This is a green smoothie similar to what I’ve posted in much earlier blog posts but with a few twists. Feel free to try this smoothie and give me some feedback because I love hearing from my readers! You can email me, write a comment, or get in touch via facebook or instagram @vitaminvalentine 🙂

Spring Super SmoothieIMG_8842

  • 2 cups chopped kale
  • 1 banana, fresh or frozen, cut into chunks
  • 3/4 cup frozen or fresh mango
  • 6 oz. plain So Delicious Greek Coconut Yogurt (this is my favorite non-dairy yogurt because it has extra fiber and a unique texture that is great for smoothies, but if you prefer a different kind, use whatever you’d like)
  • 1 cup unsweetened plain or vanilla almondmilk
  • 1 tsp. spirulina powder (optional)

Cut and prepare fruits and kale. Measure almond milk and other ingredients. Add all to a blender and blend well until liquified. This smoothie is on the thick side, so if you want, you can add water or a little more almond milk. This can either serve one or two people depending on how hungry you are. Enjoy and keep in mind: what can you start doing today?


An Ode to Oats

A while ago, I wrote a post about several different ways to prepare oats. Tonight, I was hungry, but didn’t really feel like cooking an elaborate meal. I also had a bunch of veggies that I wanted to use, so I decided to make a savory oat recipe that combines veggies, whole grains, and a good helping of plant-based protein and healthy fats. Next time you’re craving something filling yet quick, try this recipe. Oats are a great grain to use because they’re rich in fiber and leave you feeling full for quite a while. They’re also so easy to make and mild in flavor on their own, so think beyond breakfast when it comes to oats.

This dish might not win any awards for being visually pleasing, but it is sure to leave your belly satisfied!

This dish might not win any awards for being visually pleasing, but it is sure to leave your belly satisfied!

Ingredients (serves 1 hungry person, or 2 people):

  • 1/2 cup old-fashioned oats (gluten-free oats are also an option, if you’re following a gluten-free diet)
  • 1/2 cup black beans (drained of excess water and salt)
  • 1/4 c. chopped onion
  • 1 cup diced mushrooms, bell peppers, or whatever veggies you have available
  • 1 cup spinach, or other leafy green
  • guacamole (or avocado slices)
  • red pepper hummus (optional), you can also use salsa if available
  • non-stick spray or 1-2 tsp. olive oil


  • Spray a pan with nonstick spray oil (or pour some olive oil on a pan), chop up veggies, and allow to cook on medium heat
  • Measure oats and place in a microwave-safe bowl. Add the suggested amount of water listed on the box. Heat for about 3 minutes in the microwave (but watch the bowl, because sometimes oats like to overflow and then you’ll be spending some time cleaning your microwave. Not fun!)
  • When the veggies have lightly browned, add 1/2 cup black beans to heat them up (canned beans don’t really need to be cooked) for a few minutes
  • Remove the pan of veggies and beans from the stove
  • Remove the oats from the microwave and combine the two
  • Add hummus, guacamole, salsa, or whatever you think would complement this dish well. Get creative and enjoy!


Farm to Table: Kale and Pumpkin Sauce


When I’m not working on this blog, taking notes in class, or at work, I also volunteer for a cause that I’m passionate about: supporting local agriculture! Living on Long Island for most of my life has given me a huge appreciation for the local farmers that dedicate their lives to providing communities with real, fresh, sustainably-raised produce. Because of this, I spend time helping out at a Farmers’ Market where we sell all types of fresh fruits and veggies planted on Long Island. This past weekend, I picked up some kale (among other nutritious goodies) and was thinking about possible recipes I could come up with. I looked in my cupboard and saw that I had a can of pumpkin (it would be even better if I had fresh pumpkin, but it’s not late enough in the season for that). I decided to combine the two to make an awesome, delicious sauce that I’m sharing today. I made this sauce up as I went along, so feel free to adjust it based on your tastebuds.


  • 2 cups of kale (raw), chopped
  • 1 twelve-ounce can of pureed pumpkin (not pumpkin pie mix in a can!)
  • 1 cup unsweetened, plain almond milk, rice milk, or soy milk
  • 2 gloves of garlic
  • 1 tbsp. extra virgin olive oil
  • 2 tbsp. fresh basil, chopped, or 2-3 tsp. dry basil
  • 2 tsp. dried oregano (I didn’t have fresh oregano, but if you have it, use it)
  • a dash of salt and pepper, to taste
  • 1/8 tsp. of nutmeg (this is optional, nutmeg complements pumpkin really well, but if you don’t have any on hand, don’t worry about it!)



  • Finely chop garlic and use non-stick spray to grease a pan on low-medium heat
  • Allow garlic to sizzle a little
  • While garlic is cooking, use blender to combine kale and unsweetened non-dairy milk until uniform
  • Add 12 ounces of pumpkin and the kale/non-dairy milk mixture to the pan containing the garlic
  • Continuing to stir on low-medium heat, add olive oil, basil, oregano, salt and pepper, and nutmeg for 10 minutes or until warm and uniform in color and texture
  • Prepare your favorite pasta, rice, or protein and use this sauce to add an unexpectedly delightful feast your body and tastebuds will equally enjoy! I roasted some veggies and made some sprouted grain fettucine, but the possibilities are endless with a little imagination.