It’s Easy Being GREEN

By Penni Shelton

RFR Publishing


© 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

going there! But after over 7 years of living with a mom who is continually extoling the virtues of a eco-friendly, plant-based, high green diet, she is starting to come around, albeit ever so slowly. After a period of being pushy, controlling, making deals and even begging the girls to eat or even sample the food I was making, I am the one that actually ended up changing. Not that I altered my diet, but I learned to improve my approach. 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. Once I let go and started becoming more flexible and loving in my methodology, things did become easier….for them and for me. People often ask me, “How can I get my kids to eat healthier?” In my opinion, the best way to get them to become open to dietary improvements is to truly role model the lifestyle of vibrancy, joy and good health to them. Learning to make really delicious and healthy food doesn’t hurt either. If you are fortunate enough to have found this lifestyle before having children or even when your children are very young, you can much more easily support your child in having a taste that desires living foods. However, if you are like me, my kids were 9 and 12 when I became a raw food enthusiast; you will have a little bit more challenging work ahead as you must use creative effort to retrain that jaded SAD palate.


My daughter is nearly 19 and is finishing her freshman year in college now, and my husband’s granddaughter is nearly 16 (I can’t believe she’s almost driving!!). Although the girls are certainly typical teenagers who still prefer to eat standard teen, they both tell me that they appreciate that we always have healthy options available for them when they are at home. Even though their diets are far from what I wish them to be, both of the girls eat much more healthy than most of their friends, 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, and how sluggish and distracted they can feel when they are choosing to eat more junk. Although my husband still enjoys his cooked food, he is also very receptive to and fully enjoys all the plant-based recipes I make. I would estimate that he is at least 50% raw on a daily basis. 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. Ever since I became enamored with the raw food lifestyle in 2005, I have gravitated towards a high green diet. 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. Kermit & I have decided that it really is Easy Being Green!


It’s Easy Being GREEN

The Recipes


Green Day
This particular combination is wonderful for promoting beautiful, smooth, hydrated skin. 1 cucumber 1 green apple ¼ cup parsley ¼ cup mint 2 stalks celery 1 tiny piece of ginger 1 lime, 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. Serve.




The Gladiator
Fighting for your gallbladder one gulp at a time! Juice: 2 apples 1 bunch lacinato kale 1 organic lemon, 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, 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.


Wild Thing Excellent for purifying the kidneys and bladder. It also helps in dispelling excess salts from your body. 1 apple 1 cup fresh or frozen pineapple 1 cup watermelon, cubed 1 - 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. Pour into chilled martini or wine glasses. Garnish with a sprig of fresh mint. Savor and allow the tensions of the day fall away.




Southwestern Fiesta Salad with Cilantro Vinaigrette
For the salad: Romaine lettuce handful grape tomatoes 2 scallions handful of chopped bell pepper (red, orange &/or yellow) 1 tablespoon pumpkin seeds 1/2 cup thawed frozen corn 1 avocado, diced 1/2 cup black beans, optional Toss the salad ingredients together with Tomato Cilantro Vinaigrette. Best served on chilled salad plates. 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.



Avocado & Herb Salad with Fresh Basil Dressing
Nothing is more simplistic and delicious than a salad that is full of fresh garden herbs. This salad is super easy but aromatic, nutritious and delicious. For the Salad: 2 - 4 cups Mixed Field Greens handful of torn basil leaves & other assorted herbs of your choice 1 small avocado, sliced 1 ripe tomato, sliced 1/4 cup sunflower or hemp seeds Arrange the field greens, herbs, tomato and avocado then seeds on chilled salad plates. 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. With the blender running, gradually add in the oil in a slow steady stream to emulsify. Drizzle this over the salad to serve.


Green on Green Kale Salad
For the salad: 1 bunch lacinato kale, chopped 1/3 cup green olives, chopped 1/4 cup pine nuts 1/4 cup red bell pepper, 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. Drizzle a tablespoon of olive oil over the kale and work into the kale leaves with your hands until well coated. In a small bowl, combine the other ingredients and add to the kale, tossing to coat. ENJOY!



Succulent Seaweed Salad
3/4 ounce dried wakame seaweed (whole or cut) 3 tablespoons rice vinegar (not seasoned) 3 tablespoons Nama Shoyu, 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), such as Granny Smith 2 tablespoons scallions, thinly sliced 2 tablespoons chopped fresh cilantro, chopped 1 tablespoon sesame seeds Soak seaweed in warm water to cover, 5 minutes. Drain, then squeeze out excess water. If wakame is uncut, cut into 1/2-inch-wide strips. Stir together vinegar, soy sauce, sesame oil, agave, ginger, and garlic in a bowl until sugar is dissolved. Cut apple into 1/4-inch dice and add to dressing with seaweed, scallions, and cilantro, tossing to combine well. Sprinkle salad with sesame seeds.



Creamy Avocado Soup 1 large avocado 1 1/2 tablespoons unpasteurized miso, brown or white 1 tablespoon olive oil 1 small lime, juiced 1 teaspoon fresh rosemary or other herb of choice 1 - 2 cups pure water diced red bell pepper, pumpkin seeds and freshly cracked pepper for garnish Put the first 6 ingredients into the blender and process until thick and creamy. Top with the garnish of your choice. Spinach Thyme Soup 1 cup water 4 cups spinach 1 small cucumber 1 small zucchini 1 - 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

Place all ingredients into a high speed blender and combine until smooth and well incorporated. You could also use a food processor to blend this soup, but it would have a bit more texture. This soup is meant to be eaten at room temperature, but can be lightly heated, if you prefer.


Soul Food Soup
2 handfuls leafy greens (spinach, kale, romaine, etc.) 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, to taste 1-2 cup of water, to blend If you don't have a high speed blender, just chop your ingredients in smallish pieces. Blend all the above ingredients until smooth and creamy. For a chunkier soup add in: 1/4 cup celery, minced 1/4 cup fresh tomatoes, chopped 1/4 cup cucumber, chopped These ingredients also make a welcome & healing addition to the mix: sunflower or buckwheat sprouts cayenne or 1/2 jalapeño, seeded & minced turmeric, grated (or the dry spice) smoked paprika basil or other Italian herbs



Sweet & Spicy Kale Chips This recipe is delicious raw, but when you put the kale into your dehydrator for several hours, it becomes crispy and is a super tasty and healthy snack. And yes, these are kid approved! 2 bunches Lacinato or Dino Kale (the dark, flat leaf variety) 1/4 cup olive oil 1 teaspoon sea salt 1/2 lemon, juiced 1 tablespoon agave nectar a pinch of cayenne pepper Wash kale, cut into bid pieces and place in a large bowl. Wish together remaining ingredients and pour over kale. Work the dressing into the kale by massaging it in by hand, this make take a few minutes (put some love in there!) If the mixture seems too dry, you can always add a touch more oil. The kale should begin to soften and relax. You can eat this as is or place in a dehydrator set at 115 degrees for about 6 hours.


Grapefruit Guacamole
This is almost like a salsa, so add more avocado if you like it thicker. 1/4 cup red onion, diced 1 tablespoon olive oil 1 teaspoon agave nectar 1 large ruby red grapefruit, supremed & chopped 1 - 2 jalapenos, minced 1 small garlic clove, minced 1 large avocado, peeled, pitted & diced (for a thicker guacamole, add a 2nd avocado) 1 tablespoon cilantro, chopped 1 tablespoon lime juice 1/4 teaspoon salt, 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.

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, as garnish Trim off the tough ends from the asparagus. Whisk together the remaining ingredients in a small bowl to make the marinade. Place the asparagus in a zippered plastic bag and pour the marinade over, using your hands to incorporate & fully covered. Put into your refrigerator until ready to serve.


Portobello Steaks with Wilted Spinach Salad For the steaks: 4 portobello mushrooms, 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, 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, pressed and crushed 1/2 teaspoon sea slat freshly ground black pepper, to taste 4- 5 cups fresh spinach Final garnish: freshly grated nutmeg Coat the sliced mushrooms with a marinade made from the above ingredients. Allow to sit for an hour or two. If you have an dehydrator, warm the marinated mushrooms at 115 degrees for at least one hour. Make the dressing for the salad and work into the leaves with your hands to help wilt the greens. Arrange the dressed spinach on a plate,

laying the portobello steaks on top to serve. Grate a sprinkling of nutmeg, lemon zest and fresh cracked pepper for a final elegant presentation and taste. Wild Green Pesto with Zucchini Noodles Easy, delightful and nutritious, this recipe is wonderful with tender spring spinach and basil. 4 cups mixed fresh basil, spinach, lambsquarters and/or dandelion greens ½ cup olive oil 1/3 cup pistachio nuts 2 cloves garlic 1 tbsp. nutritional yeast if you are dairy sensitive 1 tsp. Celtic Sea Salt 2 large zucchini Combine first 4 ingredients in blender. Blend until paste forms, stopping often to push down basil. Add both cheeses or nutritional yeast and salt; blend until smooth. Transfer to small bowl. (Can be made 1 day ahead. Top with 1/2 inch olive oil and chill.) Spiralize or julienne zucchini into fresh noodles. Blend noodles with pesto and serve.



Rainbow Rolls with Blue Green Pate & Asian Dipping Sauce For the rainbow rolls: 4 sheets of raw nori 1 small mango, peeled & julienned 1 carrot, shredded 1 red bell pepper, julienned 1/2 cup purple cabbage, shredded 1 avocado, sliced Handful of sprouts (mung, daikon or sunflower work nicely) For the pate: 1/2 cup sunflower seeds, soaked & drained 1/2 cup almonds, soaked & drained 1 tablespoon fresh herbs of your choice 1 tablespoon lemon juice 2 teaspoons Nama Shoyu, 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. Add little bits of the ingredients of your choice. I started with basil/mint leaves, sprouts, mango, carrots, red bell pepper and avocado.


Here is a raw sushi rolling technique video if you're like me and think you just might screw it up. Regardless of how tight you roll, this entrée will delight and satisfy. For the dipping Sauce: Inspired by Natalia Rose 1/4 cup Coconut Aminos 1/4 cup organic maple syrup 1/2 small garlic clove, minced 1/2 teaspoon fresh ginger, finely minced 1/2 teaspoon sesame oil Put all ingredients into a blender and combine, or whisk together in a bowl until well combined.

Fruity Green Seduction
This combination of fruit looks beautiful served in a martini glass and garnish with mint. Kiwi, peeled and cubed Green grapes (cut in half) Honey dew melon, cut into small chunks Blueberries Fresh Mint, for garnish Combine fruit and serve in a pretty bowl or martini glass with mint.




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. For the Topping: Kiwis, peeled and sliced Fruity Green Seduction, blended w/ honey Blend the crepe ingredients in a blender and pour onto Teflex covered dehydrator trays, creating thin circles, about 6 - 8 inches in circumference. Allow to dry for several hours, until firm but soft. Peel away the teflex backing and return to the dehydrator for another couple of hours. Make sure the crepe is still pliable and not overly dried. Fill crepe with Key Lime filling and top with kiwi's & a drizzling of pureed Fruity Green Seduction.


About Me…..
Wife, mommy, health & lifestyle writer, movie producer, social architect, raw food passionista & chef. Founder & Executive Director of Raw Food Rehab, RFR Publishing & Special Projects Coordinator at Cleanse America. You can usually find me creating in the kitchen, collaborating with my tribe, making the rounds on the computer, getting my hands dirty in the garden, hanging on the yoga mat or escaping from it all on the trail.

Please visit me at Raw Food Rehab, where we’re supporting you in embracing a new level of health by enjoying a diet rich in raw & living foods. RFR is a virtual holistic retreat center & raw food community on the web. Also visit Cleanse America, where my friends and I focused on encouraging a million Americans to balance their health through cleansing, education & inspiration. Sign up to be part of our upcoming 10 Day Cleanse & be part of the transformation of a nation!

http://rawfoodrehab.com http://cleanseamerica.com
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Wishing you Vibrant Health!

XO – Penni Shelton