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Recipe: Blueberry Kale Smoothie

blueberry kale smoothie

Blueberry Kale Smoothie

There are a bunch of kids over here today, enjoying the warm spring weather of the first glorious Saturday of spring break. They are red cheeked and sweating – also dirty. I offered them a snack of a blueberry smoothie and 5 out of 6 kids accepted without hesitation – so I guess “blueberry smoothie” sounds good to kids. Four out of 5 kids then came back asking for seconds, so I take that to mean they liked it – GOOD!!! I did not tell them it had kale – just that it was a blueberry smoothie. None of them had any negative comments about taste or appearance, even though I could see a tiny green speck here and there. The blueberry is very dark, so that helps to disguise the kale bits.  This smoothie is packed with healthful fruits and veggies – both blueberries and kale are “superfoods.” I am currently on the outs with my blender, so I made this in the food processor and it was really easy.

This smoothie got us started on a smoothie kick – I posted the three best smoothies of the week as “Smoothie Madness”  – here is day 2 Green Pina Colada Smoothie for St. Patrick’s Day and day 3 Strawberry Banana and  Beet Green Smoothie. Enjoy!


1/2 c greek yogurt (I used plain chobani)

1 c frozen blueberries

1 banana

1/2 a small bundle of kale – about 6-7 leaves, no stem

2 t honey

1/4 c water

Dump it in, mix it till it is smooth and kale disappears. Scrape down the sides with a rubber spatula, blend again to incorporate, then dish out into glasses for the kiddos.

That amount made one round for 4 kids (maybe 2-2 1/2 cups total?) – I had to do a second batch to have enough for myself and the fifth kid plus seconds for those who wanted it.

Enjoy! Maybe this will even be a way for you to eat your kale!

these glasses were filled with blueberry kale smoothies before the kids gobbled them up ;)

these glasses were filled with blueberry kale smoothies before the kids gobbled them up ;)


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What’s growing for 2013?


What’s growing for 2013? The Sunshine for Dinner high tunnel hoop house is planted with broccoli and cauliflower, radishes and green onion, mixed lettuces, bok choy and swiss chard.  Our hope and plan is to start veggie deliveries much earlier in the season, as soon as the eggs start coming again.  If you want to be added to the delivery list for 2013, fill out the form below and I will call you when there are veggies available. Please add your phone number in the comment field.

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Peach Salsa Recipe

peaches ripening on the tree at the University of Arkansas Southwest Research and Extension Center, Hope, June 16, 2011

Peach Salsa

3 1/2 cups diced peeled peaches

2 T finely chopped fresh cilantro

1 T white vinegar

1 garlic clove, minced

1/4 c diced onion

1 T minced seeded pepper

1 t lemon juice

Combine all ingredients in a bowl, and stir well. Cover and chill. Serve with pita chips.

This recipe is courtesy of the University of Arkansas Ouachita District County Extension Agents, from their cookbook Putting Fruits and Vegetables on the Plate.

Fruit salsa is not a food that ever appealed to me. However, this recipe, given to me when I attended the U. of AR Experiment Station Horticultural Field Day a couple of weeks ago, called out to me. I decided to try it – I am glad I did! Delicious, sweet and spicy. It would be great with chicken and rice, and I loved it with tortilla chips.


row of perfectly pruned peach trees at U. of A. Southwest Research and Extension Center, Hope


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On the menu this week: May 9, 2011

Spring onions

New potatoes – ‘Red La Sota’

Red Russian Kale

Beets and Beet Greens


Baby Romaine Lettuce




Farm fresh eggs

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Sunshine for Dinner – featured on Meet Local Green Peeps

When we think of “peeps” it is usually this kind

but in this case, Nao Ueda asks Arkansans great questions, like “What steps have you taken to be greener?” and “What are your favorite Arkansas businesses?”  Find out our answers at the blog GreenAR by the Day.  Here is a permalink to the interview.

Thanks, Nao, and keep the great info coming!

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Meet a friend – in Ola Mae’s Kitchen

Boiled Greens with Lima Beans, photo courtesy Joseph Knight

A must-read:  Ola Mae’s Kitchen, the food blog of a dear friend and brave girl who learned her way around the hot, dusty roads of southwest Arkansas, then made her way to the hot, grimy streets of New York City.  She hasn’t forgotten how to eat her veggies, that’s for sure!  She is sharing an original recipe with the Sunshine For Dinner crowd – Boiled Greens with Lima Beans.  Thanks so much, Kim!   Enjoy!

Boiled Greens with Lima Beans

A delicious one-plate meal

  • 1/2 pound (8 ounces) dry Lima beans
  • 1 medium field tomato, diced as small as your knife skills will allow
  • 1/2 medium sweet onion (such as Vidalia or Walla Walla), finely chopped
  • 1/4 cup (approx. 20-25 stems) finely chopped cilantro leaves
  • 1 large garlic clove, minced
  • 2 teaspoons extra virgin olive oil
  • Pinch of dried oregano
  • 1 small jalapeño pepper, finely chopped
  • 1 small lime, halved crosswise
  • 4 cups (32 oz.) vegetable broth
  • 8 cups fresh dinosaur kale*, rinsed and stemmed (approx. 1 large bunch)
  • 8 cups fresh flat-leaf spinach, rinsed and stemmed (approx. 1 large bunch)
  • Salt and Pepper, to taste
  • Cotija cheese**, crumbled coarsely

Preparing the beans: In a medium-size heavy-bottomed pot, soak the beans in 6 cups of water for at least 5 hours or overnight. (Beans may split, but that’s alright.) After the soaking, drain the beans and cover again with 6 cups of fresh water. Cover and cook on medium-high heat for 30 to 45 minutes or until desired texture is reached. Any foam that forms on the water’s surface should be spooned away and discarded. Salt may be added to the cooking water after 25 minutes. Do not drain.

After the beans are set to soak: Combine the tomato, onion, cilantro, garlic, oil, and oregano in a medium bowl. Stir to combine. Add the jalapeño, a little at a time, stirring and tasting after each addition to make sure you don’t add too much. Slowly squeeze 1/2 the lime over the bowl, again stirring and tasting as you go. Finally, add salt and pepper in the same way as described above. Cover and set aside to allow the flavors to meld.

During the cooking of the beans: Pour the broth into a large, non-aluminum pot and bring to a boil. Add the kale and cook for 12-15 minutes. Add the spinach and cook 5 minutes more or until all greens are tender. Do not drain.

Serving: Using tongs or a fork, evenly divide the greens among three bowls. Spoon beans over each helping of greens. Top each serving with the tomato mixture and sprinkle each generously with cheese. Use the remaining 1/2 lemon to add a freshening squeeze of juice to each bowl.

Serves 3

Note: The cooking water of the beans should be discarded, but the broth can be strained and poured into a container and stored in the freezer. Use it to enrich the cooking water the next time you make pasta or rice.

*Dinosaur kale can also be found under the names Tuscan kale, black cabbage, cavolo nero, and laciniato.

**Cotija cheese is a sharp, salty white grating cheese that softens but doesn’t melt when heated. Look for it in Hispanic markets. Substitutes: Parmesan OR Romano OR anejo cheese OR feta cheese OR nutritional yeast. – Cook’s Thesaurus

Boiled Greens with Lima Beans from Ola Mae's kitchen, photo courtesy Joseph Knight

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On the menu – June 28, 2010

Sweet Corn
Farm fresh eggs
Tomatoes – slicing
Summer squash
Bell pepper and sweet banana pepper

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On the menu this week – July 13, 2009

Slicing Tomatoes

Cherry tomatoes – ‘Sun Gold’ and ‘Black Cherry’

Summer squash

Peaches ‘Loring’ and ‘Red Globe’

Rosemary ‘Tuscany’ and sweet basil

Cucumber ‘Burpless’


Farm fresh eggs


Bell peppers

Green onions

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