For years, the Center for Nutrition has advised us to eat two ounces of vegetables and two ounces of fruit a day, but hardly anyone does this. I don’t agree with all their advice, but at least four ounces of fresh, unprocessed plant foods per day. person per today seems a reasonable goal. So to promote the consumption of fruit and vegetables at home, I try to haul kilos of the things (with 5 people you are on about 14 kilos of fruit and vegetables a week).
The situation regularly arises that something threatens to spoil the fruit bowl or in the vegetable drawer. If I make it in time, the fruit or vegetable is cleaned, cut and frozen properly. For the next recipe, it is useful to have such frozen leftovers in the freezer, because the smoothie is best ice cold. Bananas most often end up in the freezer. We like to eat peanut butter and banana sandwiches, but sometimes we eat oatmeal for breakfast for days and leftover homemade hummus and other salads for lunch, and then suddenly we’re left with a bunch of bananas with brown spots on the peel that people flip nose down. picks up. It usually still looks good under the skin, so those bananas, peeled and sliced, go in the freezer in a box. Handy for an icy smoothie or milkshake. With a little attention, you can prevent food waste.
I recently received a booklet of 10 green smoothie recipes written by Diana Verbeek. See also http://missnatural.nl/delicious-green-smoothierecepten/. Green smoothies are popular among raw food advocates and are suitable for breakfast, snack or appetizer. You actually don’t need a recipe book at all to make green smoothies, because all 10 recipes are a variation on the same theme. You just put some fruit and vegetables in the blender with some fruit juice or water and the blender will automatically turn it into a green smoothie, provided some of the ingredients are green. (But beware, not all vegetables are edible raw, green beans and string beans are poisonous raw!) The strange thing is that Diana Verbeek also dares to use raw kale. I have never tried that. For the beginner, green smoothie maker, here is a recipe with spinach (for 4 people):
Approx. 200 grams of washed leaf spinach
Juice of 3 oranges (or water)
2 frozen bananas
3 peeled kiwis
Put everything in a blender and turn on until everything is smooth. The color is beautiful. Pour into four glasses and drink immediately. All ingredients in this smoothie except kiwi (B) fall in class A by the Milieucentraal in February because they came here with an environmentally friendly means of transport (http://groentefruit.milieucentraal.nl/groente-en-fruit-kalender/groente – en- fruit-calendar/search/form). Feel free to replace the spinach with other leafy vegetables and the fruit with other seasonal fruit or from the freezer.
Baked stuffed figs
Originally a Greek dessert, the stuffed figs also taste great with a cup of coffee or tea. The combination of nuts, figs, orange and honey gives this dessert a true Mediterranean taste. Real vegans do not use honey, because humans take honey from bees, therefore I provide honey alternatives. Walnuts are more of a product of the here and now than pistachios, but with figs, oranges, sesame and apricots, it’s becoming more of a Mediterranean recipe than a northwest European recipe. For 12 pieces, you need:
12 dried figs
approx. 1 ½ dl freshly squeezed orange juice
about 50 grams of pistachios or walnuts
about 50 grams of dried apricots
1 tablespoon sesame seeds or sesame paste (tahini)
about 5 tablespoons of honey, possibly replaced by thick juice, syrup or syrup of your choice
Put the dried figs in a pan with orange juice and 4 tablespoons of honey. Bring to the boil and cook with the lid on (be careful not to boil over) on a low heat for about 10 minutes. Turn off the heat and let cool.
Meanwhile, make the filling. Lightly toast the pistachios in a dry frying pan, let cool, and roughly chop the nuts and apricots by hand or in a machine. Mix with sesame seeds or paste and 1 tablespoon of honey.
Now comes the hardest part. Each fig should be cut with a knife and filled with a generous teaspoon of the apricot nut mixture. The fig can be stretched and pulled out by hand, so there is more space inside. In the end I found it easiest to fill the figs with my fingers and a teaspoon. Fill all the figs patiently and place them next to each other in an ovenproof dish, preferably in a size that allows the figs to fit exactly next to each other. Pour the orange-honey mixture over the figs and bake in a preheated oven at about 190 degrees for about 15 minutes until golden brown. Let them cool and serve with a spoonful of the reduced sauce on the side. Optionally, you can add a scoop of Greek yogurt.