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It’s Easy Being GREEN
By Penni Shelton
© 2010 by Penni Shelton Revised Edition 2012 by Penni Shelton Photographs © 2010 RFR Publishing & Penni Shelton
Cover Designs: Gabrielle Emory Photography: Penni Shelton Food Styling: Penni Shelton
All rights reserved. No portion of this digital book may be reproduced by any means whatsoever, except for brief quotations in reviews, without written permission from the author.
Created in the United States by RFR Publishing Tulsa, Oklahoma
NOTE TO READERS: This book has been written and produced for informational purposes, and in no way should be used as a substitution for consultation with health-care professionals. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author is providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The author also urges all readers to be aware of their health status and to consult health care professionals before beginning any health program.
It’s Easy Being Green!
Hey, wait a minute…isn’t the title of the song, It’s NOT Easy Being Green?? It’s true that Kermit the frog had his doubts about being green. But if you listen to all of the words to the song, you’ll find that he ultimately came to realize that being green is actually quite special! “But green's the color of Spring And green can be cool and friendly-like And green can be big like an ocean, or important Like a mountain, or tall like a tree When green is all there is to be It could make you wonder why, but why wonder why Wonder, I am green and it'll do fine, it's beautiful And I think it's what I want to be.” Having 2 teenage girls in my life, I do understand how tricky it can be to get your family on board the “green train.” My oldest nearly refuses to try anything that’s green, no matter how fabulously delicious my creation may be. I suppose it’s just an aversion to the color or that she just made up her mind that if it’s green, she’s just not
People often ask me. After a period of being pushy. controlling. However. the best way to get them to become open to dietary improvements is to truly role model the lifestyle of vibrancy. “How can I get my kids to eat healthier?” In my opinion. if you are like me. you will have a little bit more challenging work ahead as you must use creative effort to retrain that jaded SAD palate.going there! But after over 7 years of living with a mom who is continually extoling the virtues of a eco-friendly. Learning to make really delicious and healthy food doesn’t hurt either. I saw that what I was doing was actually pushing them even further away from the healthful diet I so desperately wanted them to passionately embrace. but I learned to improve my approach. you can much more easily support your child in having a taste that desires living foods. If you are fortunate enough to have found this lifestyle before having children or even when your children are very young. high green diet. Once I let go and started becoming more flexible and loving in my methodology. joy and good health to them. albeit ever so slowly. making deals and even begging the girls to eat or even sample the food I was making. plant-based. my kids were 9 and 12 when I became a raw food enthusiast. things did become easier…. she is starting to come around.for them and for me. Not that I altered my diet. I am the one that actually ended up changing. 5 .
they both tell me that they appreciate that we always have healthy options available for them when they are at home. he is also very receptive to and fully enjoys all the plant-based recipes I make. at least when they are here at home with me. They have both learned about how their bodies perform more efficiently when they are eating more fruits and vegetables. So we have made progress as a family and I chose to accentuate the positives instead of worrying myself about what’s not perfect. We each have to walk our own personal journey when it comes to lifestyle and diet. Although my husband still enjoys his cooked food. I have gravitated towards a high green diet. Although the girls are certainly typical teenagers who still prefer to eat standard teen. Green has actually become my favorite color. so perhaps choosing lots of green foods resonates with me visually as much as it does environmentally and nutritionally. I have put together a collection of some of my most favorite Green Recipes and I hope you will come to enjoy choosing to be green as much as I do.My daughter is nearly 19 and is finishing her freshman year in college now. both of the girls eat much more healthy than most of their friends. Ever since I became enamored with the raw food lifestyle in 2005. Even though their diets are far from what I wish them to be. Kermit & I have decided that it really is Easy Being Green! 6 . and how sluggish and distracted they can feel when they are choosing to eat more junk. I would estimate that he is at least 50% raw on a daily basis. and my husband’s granddaughter is nearly 16 (I can’t believe she’s almost driving!!).
It’s Easy Being GREEN The Recipes 8 .
GREEN DRINKS Green Day This particular combination is wonderful for promoting beautiful. peeled Push all ingredients through your juicer. Get Lucky Any day is a lucky day when you start off with this delicious & nutritious green juice! 6 – 8 leaves of romaine lettuce small handful of dandelion greens 4 stalks of celery ½ small cucumber 2 granny smith apples Push all ingredients through a juicer. hydrated skin. 10 . 1 cucumber 1 green apple ¼ cup parsley ¼ cup mint 2 stalks celery 1 tiny piece of ginger 1 lime. Serve. smooth.
13 . peeled (or 1 cup fresh orange juice) 2 tablespoons hemp seeds water to desired consistency Put all ingredients into a blender and mix until smooth & creamy. peeled Blend in: Water from one young coconut 1 heaping tablespoon ground golden flaxseed ENJOY! Super Smooth Breakfast Shake Several handfuls of spinach 2 frozen bananas 2 oranges.The Gladiator Fighting for your gallbladder one gulp at a time! Juice: 2 apples 1 bunch lacinato kale 1 organic lemon.
14 . Savor and allow the tensions of the day fall away. 1 apple 1 cup fresh or frozen pineapple 1 cup watermelon. cubed 1 . Garnish with a sprig of fresh mint. Pour into chilled martini or wine glasses.Wild Thing Excellent for purifying the kidneys and bladder. It also helps in dispelling excess salts from your body.2 handfuls spinach (add a bit of water to blend if necessary) Blend together the desired amounts of each ingredient to create a wonderful mouthwatering juice. Raw Mojito Revolutionize your happy hour with this delicious rawktail. the juice of three organic limes a bunch of muddled fresh mint a good squeeze of agave nectar 16 ounces of rejuvelac or kombucha Place all ingredients into a martini shaker and gently mix.
orange &/or yellow) 1 tablespoon pumpkin seeds 1/2 cup thawed frozen corn 1 avocado.SALADS Southwestern Fiesta Salad with Cilantro Vinaigrette For the salad: Romaine lettuce handful grape tomatoes 2 scallions handful of chopped bell pepper (red. 17 . For the vinaigrette: a few sun-dried tomatoes (soaked to soften & drained 1 small tomato (or a handful of grape tomatoes) 1 small shallot 1 tablespoon apple cider vinegar 1 tablespoon balsamic vinegar 2 tablespoons olive oil 1 teaspoon honey 1 teaspoon fresh cilantro leaves 2 teaspoons Dijon mustard 1/4 teaspoon salt 1/4 teaspoon ground black pepper Put all ingredients into a blender to combine and emulsify. optional Toss the salad ingredients together with Tomato Cilantro Vinaigrette. Best served on chilled salad plates. diced 1/2 cup black beans.
Avocado & Herb Salad with Fresh Basil Dressing Nothing is more simplistic and delicious than a salad that is full of fresh garden herbs. tomato and avocado then seeds on chilled salad plates. gradually add in the oil in a slow steady stream to emulsify. For the Salad: 2 . Top with fresh basil vinaigrette. For the Dressing: 1/4 cup fresh basil 1/4 cup raspberry vinegar (or flavor of your choice) 1 teaspoon dijon mustard 1 clove garlic 1/4 teaspoon sea salt 1/4 teaspoon freshly cracked pepper 3/4 cup cold pressed olive oil Process the first six ingredients in the blender until smooth. herbs. This salad is super easy but aromatic.4 cups Mixed Field Greens handful of torn basil leaves & other assorted herbs of your choice 1 small avocado. With the blender running. sliced 1/4 cup sunflower or hemp seeds Arrange the field greens. Drizzle this over the salad to serve. sliced 1 ripe tomato. nutritious and delicious. 19 .
chopped 1/3 cup green olives. chopped 1 tablespoon dulse or kelp flakes Dress with: drizzle of olive oil lemon zest fresh lemon juice a bit of raw honey pinch of cayenne pepper sea salt & freshly cracked pepper to taste Finely chop the kale and place into a large mixing bowl. In a small bowl. combine the other ingredients and add to the kale. Drizzle a tablespoon of olive oil over the kale and work into the kale leaves with your hands until well coated. tossing to coat. chopped 1/4 cup pine nuts 1/4 cup red bell pepper. ENJOY! 21 .Green on Green Kale Salad For the salad: 1 bunch lacinato kale.
If wakame is uncut. 23 . Drain. cut into 1/2-inch-wide strips. soy sauce. chopped 1 tablespoon sesame seeds Soak seaweed in warm water to cover. Wheat Free Tamari or Coconut Aminos 2 tablespoons Asian sesame oil 1/2 teaspoon agave nectar 1 teaspoon finely grated peeled fresh ginger 1/2 teaspoon minced garlic 1 small tart apple (1/4 pound). and cilantro. Stir together vinegar. 5 minutes. thinly sliced 2 tablespoons chopped fresh cilantro. then squeeze out excess water. and garlic in a bowl until sugar is dissolved. tossing to combine well. ginger. sesame oil. such as Granny Smith 2 tablespoons scallions. agave.Succulent Seaweed Salad 3/4 ounce dried wakame seaweed (whole or cut) 3 tablespoons rice vinegar (not seasoned) 3 tablespoons Nama Shoyu. Sprinkle salad with sesame seeds. Cut apple into 1/4-inch dice and add to dressing with seaweed. scallions.
pumpkin seeds and freshly cracked pepper for garnish Put the first 6 ingredients into the blender and process until thick and creamy. brown or white 1 tablespoon olive oil 1 small lime.2 stalks celery 1 clove garlic 2 green onions 1/4 cup olive oil 1 tablespoon lime juice 2 tablespoons light miso 1 teaspoons fresh thyme 1 tablespoon apple cider vinegar 1 tablespoon raw agave nectar or honey 1/4 teaspoon sea salt 25 .2 cups pure water diced red bell pepper. Top with the garnish of your choice. juiced 1 teaspoon fresh rosemary or other herb of choice 1 . Spinach Thyme Soup 1 cup water 4 cups spinach 1 small cucumber 1 small zucchini 1 .SOUPS Creamy Avocado Soup 1 large avocado 1 1/2 tablespoons unpasteurized miso.
but can be lightly heated. 26 . but it would have a bit more texture. You could also use a food processor to blend this soup. This soup is meant to be eaten at room temperature.Place all ingredients into a high speed blender and combine until smooth and well incorporated. if you prefer.
chopped These ingredients also make a welcome & healing addition to the mix: sunflower or buckwheat sprouts cayenne or 1/2 jalapeño. etc. to blend If you don't have a high speed blender. minced 1/4 cup fresh tomatoes. chopped 1/4 cup cucumber.Soul Food Soup 2 handfuls leafy greens (spinach. to taste 1-2 cup of water. romaine.) 1 carrot 1 stalk celery 1/2 red bell pepper 1/2 zucchini 1/2 cucumber 1/2 avocado small handful cherry tomatoes 1 small shallot 1 small clove garlic 1 lime. juiced splash of apple cider vinegar 1 tablespoon raw honey pinch of sea slat & fresh cracked pepper. just chop your ingredients in smallish pieces. kale. seeded & minced turmeric. Blend all the above ingredients until smooth and creamy. For a chunkier soup add in: 1/4 cup celery. grated (or the dry spice) smoked paprika basil or other Italian herbs 27 .
The kale should begin to soften and relax. these are kid approved! 2 bunches Lacinato or Dino Kale (the dark. juiced 1 tablespoon agave nectar a pinch of cayenne pepper Wash kale. flat leaf variety) 1/4 cup olive oil 1 teaspoon sea salt 1/2 lemon. And yes. it becomes crispy and is a super tasty and healthy snack. but when you put the kale into your dehydrator for several hours.SNACKS/SIDES Sweet & Spicy Kale Chips This recipe is delicious raw. cut into bid pieces and place in a large bowl. You can eat this as is or place in a dehydrator set at 115 degrees for about 6 hours. Work the dressing into the kale by massaging it in by hand. Wish together remaining ingredients and pour over kale. you can always add a touch more oil. this make take a few minutes (put some love in there!) If the mixture seems too dry. 29 .
peeled. Whisk together the remaining ingredients in a small bowl to make the marinade. Put into your refrigerator until ready to serve. as garnish Trim off the tough ends from the asparagus.Grapefruit Guacamole This is almost like a salsa. supremed & chopped 1 . chopped 1 tablespoon lime juice 1/4 teaspoon salt.2 jalapenos. Marinated Asparagus 1 bunch organic asparagus 3 tablespoons red wine or apple cider vinegar 2 tablespoons stone ground mustard 1 tablespoon fresh lemon juice 3 tablespoons cold pressed olive oil 1 teaspoon sea salt a bit of freshly cracked black pepper lemon zest. Place the asparagus in a zippered plastic bag and pour the marinade over. 30 . using your hands to incorporate & fully covered. diced 1 tablespoon olive oil 1 teaspoon agave nectar 1 large ruby red grapefruit. 1/4 cup red onion. minced 1 small garlic clove. pitted & diced (for a thicker guacamole. or more to taste Combine all ingredients in a medium mixing bowl and serve immediately or chill in an airtight container in your refrigerator until ready to enjoy. minced 1 large avocado. so add more avocado if you like it thicker. add a 2nd avocado) 1 tablespoon cilantro.
32 . Allow to sit for an hour or two. If you have an dehydrator. Arrange the dressed spinach on a plate.5 cups fresh spinach Final garnish: freshly grated nutmeg Coat the sliced mushrooms with a marinade made from the above ingredients. Make the dressing for the salad and work into the leaves with your hands to help wilt the greens. warm the marinated mushrooms at 115 degrees for at least one hour. sliced lengthwise 3/4 cup cold pressed olive oil 1/3 cup Nama Shoyu or Wheat Free Tamari 1/3 cup apple cider vinegar 2 cloves garlic. to taste 4.MAIN COURSE Portobello Steaks with Wilted Spinach Salad For the steaks: 4 portobello mushrooms. pressed and crushed 1/2 teaspoon sea slat freshly ground black pepper. pressed and crushed 1 tablespoon fresh garden herb of choice 1/2 teaspoon freshly ground black pepper For the salad: 1/4 cup cold pressed olive oil 1/4 cup fresh lime juice 2 teaspoons lime zest 2 cloves garlic.
nutritional yeast if you are dairy sensitive 1 tsp. lambsquarters and/or dandelion greens ½ cup olive oil 1/3 cup pistachio nuts 2 cloves garlic 1 tbsp. Add both cheeses or nutritional yeast and salt. blend until smooth. Blend until paste forms. delightful and nutritious. this recipe is wonderful with tender spring spinach and basil. Blend noodles with pesto and serve. spinach.) Spiralize or julienne zucchini into fresh noodles.laying the portobello steaks on top to serve. Top with 1/2 inch olive oil and chill. 33 . (Can be made 1 day ahead. Wild Green Pesto with Zucchini Noodles Easy. 4 cups mixed fresh basil. stopping often to push down basil. Transfer to small bowl. Celtic Sea Salt 2 large zucchini Combine first 4 ingredients in blender. Grate a sprinkling of nutmeg. lemon zest and fresh cracked pepper for a final elegant presentation and taste.
soaked & drained 1/2 cup almonds. daikon or sunflower work nicely) For the pate: 1/2 cup sunflower seeds. wheat free tamari or Coconut Aminos 1/2 teaspoon fresh ginger 2 teaspoons spirulina or blue green algae (can substitute kelp or dulse granules) pinch of sea salt Spread some of the Blue Green Pate on your raw nori sheet. shredded 1 avocado. sprouts. shredded 1 red bell pepper. mango.Rainbow Rolls with Blue Green Pate & Asian Dipping Sauce For the rainbow rolls: 4 sheets of raw nori 1 small mango. I started with basil/mint leaves. red bell pepper and avocado. Add little bits of the ingredients of your choice. carrots. soaked & drained 1 tablespoon fresh herbs of your choice 1 tablespoon lemon juice 2 teaspoons Nama Shoyu. sliced Handful of sprouts (mung. peeled & julienned 1 carrot. julienned 1/2 cup purple cabbage. 35 .
36 . DESSERTS Fruity Green Seduction This combination of fruit looks beautiful served in a martini glass and garnish with mint. Regardless of how tight you roll. this entrée will delight and satisfy. cut into small chunks Blueberries Fresh Mint.Here is a raw sushi rolling technique video if you're like me and think you just might screw it up. peeled and cubed Green grapes (cut in half) Honey dew melon. for garnish Combine fruit and serve in a pretty bowl or martini glass with mint. Kiwi. finely minced 1/2 teaspoon sesame oil Put all ingredients into a blender and combine. minced 1/2 teaspoon fresh ginger. For the dipping Sauce: Inspired by Natalia Rose 1/4 cup Coconut Aminos 1/4 cup organic maple syrup 1/2 small garlic clove. or whisk together in a bowl until well combined.
Fill crepe with Key Lime filling and top with kiwi's & a drizzling of pureed Fruity Green Seduction. Peel away the teflex backing and return to the dehydrator for another couple of hours. Allow to dry for several hours. peeled and sliced Fruity Green Seduction. about 6 .8 inches in circumference. Make sure the crepe is still pliable and not overly dried. creating thin circles. For the Topping: Kiwis.Cacao Crepes with Key Lime & Kiwi For the crepes: 2 ripe bananas 1 heaping tablespoon cacao powder 1/2 teaspoon vanilla 2 pitted dates For the key lime filling: 3 avocados 1/2 cup raw honey or agave nectar 1/2 cup lime juice Lime zest Pinch sea salt 1 teaspoon coconut oil – optional Blend all ingredients in a high speed blender until creamy. 39 . blended w/ honey Blend the crepe ingredients in a blender and pour onto Teflex covered dehydrator trays. until firm but soft.
hanging on the yoga mat or escaping from it all on the trail. movie producer. raw food passionista & chef. RFR Publishing & Special Projects Coordinator at Cleanse America. social architect.com ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Wishing you Vibrant Health! XO – Penni Shelton 40 . You can usually find me creating in the kitchen. health & lifestyle writer.About Me…. RFR is a virtual holistic retreat center & raw food community on the web. Also visit Cleanse America. making the rounds on the computer. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Please visit me at Raw Food Rehab. mommy. collaborating with my tribe. where we’re supporting you in embracing a new level of health by enjoying a diet rich in raw & living foods. Founder & Executive Director of Raw Food Rehab.com http://cleanseamerica. education & inspiration. Sign up to be part of our upcoming 10 Day Cleanse & be part of the transformation of a nation! http://rawfoodrehab. where my friends and I focused on encouraging a million Americans to balance their health through cleansing.. getting my hands dirty in the garden. Wife.