Kale Mango Green Smoothie

Two of the newest fads in the food world is kale and green smoothies. Unlike many other food fads, these are ones I can get behind. I want to share with all of you a recipe I learned earlier this year for a Kale (Or Spinach) Green Smoothie.

Kale is a great dark green vegetable that provides vitamin A and K. The high fibre content in kale gives it a really interesting texture that I liken to collard greens. What I love most about kale salads is that unlike lettuce or other salad mixes, the dressing won’t wilt it down in just a couple of hours. It stays vibrantly crisp even after cooking it down in soups.


I had this smoothie while I was doing my Stage at Royal Victoria College – a McGill residence. They make this smoothie in their dining hall. I immediately told my supervisor, family and friends that I had just drank the best smoothie I’d ever had in my life. A couple of months later, I taught a basic nutrition class at two elementary schools and the kids loved it! They said “ew” and “gross” as they watched me pour all the kale into the blender but soon after, they oo-ed and ah-ed and proceeded to ask me for the recipe to give to mom and dad at home to make for them. I was really pleased with the outcome.

I love kale and spinach. However, I realize that not everyone does. BUT I can assure you that this smoothie may likely change you and your children’s minds about these dark and nutritious vegetables.

So follow this recipe and have a taste. It’s the closest I’ve gotten to the smoothie I had at RVC.

Kale Smoothie 2

Kale Mango Soy Smoothie (it’s Vegan!)

Makes 4-5 cups

  • 2 cup vanilla soy milk
  • 1 cup no-added sugar orange juice or apple juice (or even just regular milk or water!)
  • 1 banana
  • 1.5 – 2 cups of kale (or spinach!!) – or more
  • 1 cup of frozen mangos


Add it all into the blender – I usually go with the exact order I listed (liquids first!). The recipe is approximate, and feel free to have fun with it. Add a lot of kale and spinach! If you like your smoothie thicker – add more frozen mango.

The secret is, the vanilla soy milk. It adds a nutty and sweet flavour to the smoothie that milk or regular soy milk just doesn’t. Try it with other smoothies too! This is great for those who are lactose-intolerant or have dairy allergies.

As the weather in Montreal is getting nicer, try this and let it become a summer staple.

D the Intern

Dr. Joe’s Turmericious Cauliflower


1 Cauliflower
5 Cloves garlic
4 Chopped onions
¼ tablespoon turmeric powder
1 tablespoon paprika
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon chili powder
3 chopped tomatoes
1 Chopped green pepper
2 Tablespoon canola oil


In 1 tablespoon oil stir fry cauliflower florets for 5 minutes,
remove them and set aside. Add the second tablespoon of
oil to the same pan and sauté the onions and garlic until
the onions are translucent. Add the turmeric, paprika, salt,
pepper, chili powder. Stir. Add tomatoes and green pepper
and cook for 3 minutes. Add the cauliflower and cook
covered on low heat for 3 minutes.

Cauliflower display at farmer's market

Dr. Joe’s Chicken Paprikas


½ cup canola oil
2 chopped onions
5 cloves of minced garlic
2 green peppers
3 tomatoes
½ teaspoon salt
½ teaspoon ground pepper
3 tablespoons paprika
15 pieces chicken with skin taken off (legs and/or thighs)
½ cup water


Saute onions and garlic in oil until onions are translucent.
Add chicken and stir. Add chopped peppers, tomatoes,
salt, pepper and paprika. Stir. Add ½ cup water. Stir.
Cook 45 minutes on low heat. Place on bed of rice, dress
with parsley.


Dr. Joe’s Cabbage Noodles


2 Cups shredded green cabbage
2 tablespoons canola oil
1 cup chopped onions
2 teaspoons chopped garlic
½ teaspoon salt
¾ teaspoon black pepper
1.5 tablespoon paprika
2 tablespoons ground flaxseed


Saute the cabbage in 1 tablespoon of oil with occasional
stirring for 15 minutes. Stir in the flax seed. Set Aside.
In a separate pan, sauté the onions and garlic in 1
tablespoon of oil, add salt, pepper and paprika. Cook until
onions are translucent.
Add the cabbage and flax mixture and stir.
Separately cook two cups of noodles.
Stir the cabbage mix into the noodles.

Green Cabbage with Bowl of Spinach

Dr. Joe’s Goulash Recipe

GOULASH with tofu and hungarian paprika

Place enough canola oil in a 2 liter saucepan to just cover the bottom.

When the oil is hot, add two chopped onions and sauté until the onions are light brown and translucent.

Add two cubed tomatoes, a cup of cut green beans and three chopped peppers of different colors. Green, yellow and red are ideal.

Add 4-5 cloves of crushed garlic and a teaspoon of salt. Stir well.

Add 2 tablespoons of Hungarian paprika and stir well.

Peel about 10 red potatoes and cut them into approximately 2 cm cubes. Add these to the pot along with a cup of water. Stir well.

When the potatoes are starting to get a little soft, add two cups of mushrooms. Stir.

The goulash is done when the potatoes are soft, roughly five minutes after adding the mushrooms. At this point you can add more salt, depending on taste. A little black pepper may also be added.

In a separate pan, sauté some onions and garlic in a little canola oil. Take a one pound package of hard tofu and cut it into little cubes. Sauté tofu in the onion-garlic mix until the tofu starts to get a little brown. Sprinkle with paprika and keep cooking. Add a chopped red and a chopped yellow pepper. The tofu is done when the peppers get soft.

Place the goulash in a serving dish, and add the tofu mix to the top. Sprinkle liberally with fresh chopped parsley.


(If you are the kind of person who likes to walk a little on the wild side, add a spoonful of sour cream. Even with this, the goulash will be low in fat. Your taste buds will thank you.)

Goulash soup

The Corny Dietitian Writes About Corn

August 11, 2010 007
It’s August in
and that means CORN, CORN and more CORN until there is no more left.  This is the only time of year that I eat fresh
corn.  The rest of the year if I make a
salsa I might toss in some canned corn. 
would never ever consider eating fresh corn at any other time of the
year because it wouldn’t actual
ly be fresh. 
Truly fresh corn is picked at dawn and served by 5pm!  You can get away with keeping it in your
fridge for a day or two but that is it. To cook it properly, you bring
a big pot of water to boil and then throw your shucked corn in.  Wait until it boils again and then time it
for 3 minutes.  Take the pot off the heat
and plunge each cob into cold water. 
This will stop the cooking process and keep the corn crunchy.  then, return the corn to the pot and serve hot.  If it is good fresh corn picked that day it
will be very sweet and there is no need to douse it in butter.

This time of year reminds me of a corn roast I was at when I
worked in Kanesatake.  It was the best
corn ever! The Mohawks of Kanesatake and Kahnawake use corn as a staple
food.  Even in today’s modern society
corn is always served during feasts and gatherings.  Corn is used to make traditional bread and
corn soup which is actually an entire meal in a bowl.   Traditionally, corn was (and still is!)
gathered and braided ensuring food safety throughout the cold winter months.
Natives also use corn in medicine and in crafts.  The husks are used for doll making.  If you would like to learn more check out
this interesting website by turtle island native network.
  I credit this information to my friend Robin
Sky who lives near
Oka right in

August 11, 2010 015
My favourite thing to do with August corn is make peach,
corn salsa.  I have never actually
written this down before but it gets a lot of compliments.  Here goes: I cut corn off several cobs
depending on how many people I am serving it to.  I guess you can say a ½ a corn per person.  I dice in some fresh August Ontario peaches and again it’s about a ½ a peach per person.  Then I toss in some freshly diced tomatoes,
at least a ¼ cup of fresh cilantro, for sure 1 fresh red pepper diced, ½ a red
onion diced, 1 ripe avocado diced and if I am in the spicy mood I will throw in a finely chopped green jalapeño.  The piece de la
resistance has got to be the fresh lime juice I squeeze over the entire bowl
just before serving.  Actually, you
should let the recipe sit on the counter for a while so the flavours can mellow
into each other. 

August 11, 2010 022
Now you know how I really cook.  I make things up with foods I guess will go
well together.  It’s all visual. I just
open the fridge and see what I can toss into a bowl or pot.   I am
not even sure I wrote down all the stuff that goes into my summer seasonal
salsa. This is the time of year to experiment.  I love going to the outdoor markets and
getting fresh ingredients.  Then I come
home and create something interesting. 


After I wrote this blog and took pictures of the salsa, I threw in a can of rinsed black beans, chopped Swiss chard and a dollop of Balkan style yogurt and ate it for supper.