healing from the inside out

Do you ever have the experience wherein you find exactly what you need at the most opportune moment?

I am recovering from a scheduled surgery (and doing well, thanks for asking) due in part to this fantastic smoothie recipe that  I came across just before the surgery.


We all know what Popeye’s superfood is!

To prepare for the recovery, knowing I’d have limited movement and energy, I made a batch of the healthy hearty white bean kale soup, portioned it into single servings and froze it.  I also bought lots of kale and coconut water and bananas for the smoothie recipe.

While there are lots of smoothie recipes, this one struck me as simple, nutritious and easy to digest.  And it has proved to be a major component of my recovery; in fact, it is all I’ve been “eating” through my beloved bendy straw for the last 5 days!  I have no appetite but knowing I have to nourish myself, this has been easy to make, delicious and just the right combination allowing me to actually drink it.

I did make a few adjustments, as I always recommend in most recipes!

Superpower Morning Smoothie
Serves 1
1 large handful roughly chopped kale, spinach, collards, or a combination
1 frozen peeled banana, cut into several pieces
1 cup pure unsweetened coconut water
2 tablespoons almond butter
1 tablespoon flax oil
1/8 teaspoon ground cinnamon
Place all ingredients in a blender and puree until completely uniform in color and all the bits of green are pulverized. Serve immediately.

What are foods you rely on when you’re healing?

-Molly Zahner


taking and making stock

Slow Girl Foods started the new year with a bang by reducing our prices and offering a gift certificate to those who attended our demos (which pssst, there’s only a week or so left to take advantage of that opportunity, so get on it!).  2013 is going to be a big year for us!

While we believe in providing excellence year-round, this time of year is always wonderful for evaluating what’s working, and embarking on new endeavors.

Molly wanted to share some of her thoughts for the new year:

For me, regrouping, realigning my goals and generally taking stock often involves making stock.  I love winter and the cold because it’s the perfect time to hunker down, get contemplative, and create something meaningful. For me this means soup, and soup means stock. Making stock is so elemental, and provides a foundation on which you can build.

 As I layer in the flavors first the olive oil and the onion, then the celery, carrots, parsley and peppercorns, I can relate to the simplicity of each separate ingredient and marvel how they come together to build a sound and vital structure. This helps to see our ever-complicated world in a new light: what is actually vital in this world can be found in your pot of soup.  

I love cutting the deep green kale leaves and the bright orange carrots and sauteing the onions (even though I have to cut them first!).

Cutting the onions is always the worst; I loathe the cutting and the subsequent crying!  When I worked in a restaurant as a pastry, salad, and prep cook, I would persuade the dishwasher, Victor, to trade jobs.  I would gladly cut up 20 pounds of chicken over dicing onions.

 Sadly, onion is integral to stocks and most soups, and I have not found a way to combat it so I cry my way through it. We found this trick over at Lifehacker on how to keep from crying through that onion cutting, but haven’t tried it yet. Do you have any tips you like to use to prevent this problem?  


I recently found a white bean kale soup that I love. I’ve tried many riffs on this theme and have settled on this recipe as my favorite. Leave it to gourmet by way of Epicurious to nail it!  It’s quick to make, fairly easy and you can use store bought stock if you don’t want to suffer through those onions.

Want to know where Molly got her yummy stock recipe from?  We will be sharing a step by step recipe in the next few weeks.  In the mean time, what are your goals for the new year?  What are your favorite soup recipes?  Give us a shout in the comments!

The Inevitable Question: What is Steel-Cut Oatmeal?


Molly Zahner, the founder of Slow Girl Foods, wanted to share her story about the most commonly asked question about our product:

When I was first starting Slow Girl Foods, my Aunt Francie from St. Louis asked me,

What is steel-cut oatmeal?

I realized that although it’s a commonly used term when discussing oatmeal (as so often happens at cocktail parties, the opera, etc.), not many people know what it really is.

Steel-cut oatmeal is made with the whole grain oat (minus the inedible hull), called groats, which are cut into large pieces with steel blades. Unlike rolled oats or instant oatmeal, this minimally processed method retains bits of the bran layer and is more nutritious! It is also what allows for the chewy, nutty texture that is preferred by most people.

Steel-cut oats may have a lower glycemic index than instant oatmeal (42 vs. 66, respectively) which keeps your energy up longer. For those fighting diabetes, a low glycemic index is imperative.

Now, next time you are at a party you can reign supreme when the inevitable question is asked: just what are steel-cut oats?