Vegan Blueberry Curly Kale Smoothie | Guest Post by Shell Harris of

Many feel intimidated putting vegetables like kale or spinach (or broccoli) in their smoothies because it seems like a strange thing to drink…Well, I think this smoothie will change your mind! The delicious blueberry flavors completely mask the taste of the kale and even the avocado, which means if you close your eyes, you would not even notice all the nutritional goodness that is in there!

Give it a go and I guarantee you will be throwing vegetables in your smoothies left right and center.

Blueberry Curly Kale Smoothie


  • ¼ Cup Kale
  • ½ Cup Frozen Blueberries
  •  ¾ Cup Coconut Water
  • ½ Avocado
  • ¼ Cup Ice


  1. Add all of the ingredients to a blender and mix on a pulsating high speed until completely mixed and thick.

*You may need to remove thick kale stalks before adding to your blender!

Why These Ingredients

Using ice in this smoothie helps to thin down the consistency as the kale and avocado act as thickeners and using ice in addition to frozen blueberries helps to chill it to the perfect drinking temperature for a better flavor (trust me). Also, using coconut water in this smoothie removes the lactose from conventional recipes and makes it suitable for those with intolerances or living a vegan/dairy-free lifestyle.

Nutritional Info

Calories: 230 | Fat: 7g | Protein: 6g | Sodium: 40mg | Sugar: 31g | Fiber: 9g


  • Vitamin K is for kale! Ok maybe not, but it does contain a large amount that can reduce the risks of some cancers and has even been linked to the reduction of suffering for those with Alzheimer’s disease. In addition to this, kale is high in iron and is recommended by nutritionists to treat those who suffer from deficiencies and their effects.
  • Avocados actually have a high potassium content than bananas but many don’t realize! Potassium can help to reduce your likelihood of having a stroke, heart attack and even kidney failure.
  • In addition potassium can contribute to reducing high blood pressure and maintaining a healthy heart. In addition, the “flesh” of an avocado is high in healthy protein and monounsaturated (healthy) fats, which can be particularly beneficial for vegetarians or those who are looking to increase their protein consumption without the aid of meat.

Shell Harris is the founder of, the web’s largest resource for smoothie recipes. His first book, 101 Skinny Smoothies for Weight Loss and Detox is his first book supporting one of his passions (smoothies). His other interests include top 10 lists at – and vintage posters and jack russell dogs.You can find more delicious and healthy recipes at

All About Kombucha

This past Tuesday 540WMain Community Center held it’s first ever Kombucha Making Workshop with Matt Keefe.

Leading up to the class we were able to promote the amazing benefits of this health improving ancient elixir on our various social media platforms. So what’s all the hubub about?

Well, unless you live under a rock, you’ve probably heard something about this often mispronounced probiotic-filled beverage. It’s become the latest health trend across the country even though it has been around for decades. Per usual we’ve got you covered with the facts and the myth associated with kombucha.

Learn more about Kombucha below

What is Kombucha?

Kombucha a fermented black tea beverage rich in probiotics can aid in weight loss, increased energy, immune support & much more. It is said to be originated by the Chinese in the Far East around 2,000 years ago, kombucha is

How do you make Kombucha?

Kombucha is a fermented beverage of black tea and sugar (from various sources including cane sugar, fruit or honey) that’s used as a functional food. It contains a colony of bacteria and yeast that are responsible for initiating the fermentation process once combined with sugar.

Why should I drink it?

There are a number of healthy probiotics found in kombucha.An article published in the journal Food Microbiology established that the following probiotics make up this health elixir:

  • Gluconacetobacter (>85 percent in most samples)
  • Acetobacter (<2 percent)
  • Lactobacillus (up to 30 percent in some samples)
  • Zygosaccharomyces (>95 percent)

This cocktail of good bacteria interacts together in a unique way to aid the body in detoxification, weight loss, GI issues, digestion and more.

Unless you live under a rock, you’ve probably heard something about this often mispronounced probiotic-filled beverage.

Is Kombucha safe?

Kombucha is absolutely safe to drink especially the versions that are purchased in health food stores. Like all food products producers have to certify and verify that their beverage making practices are in alliance with the FDA. As far as the homemade versions it is best to find a quality recipe since the process of fermentation involves bacteria and live cultures.  The most safe bet is to purchase a bottle before attempting to make your own version and then working with an expert the when making your own batch.

I have a chronic illness with kombucha cure me of it?

As with all health treatments, vitamins, natural or otherwise there is not magic pill or potion when it comes to living with a chronic illness. As with most things consulting with a physician and/or nutritionist when adding something to your daily diet is the best piece of advice we can give. Understanding that every little bit of good that we do to our bodies helps us manage and living better in the long run and drinking kombucha is no different. It can certainly help but it is not a magic cure.

Another point worth considering is not all natural remedies work for all people. The key is being open minded but reasonable enough to try something new without lofty expectations.

How do you make Kombucha?

After being fermented, kombucha becomes carbonated and contains vinegar, b-vitamins, enzymes, probiotics and a high concentration of acid (acetic, gluconic and lactic), which are tied with the following effective.

The process can seen complicated by beginners hence the reason fo  the workshop at our head quarters. But for our readers who dare to take a risk check back tomorrow for a very simple Kombucha recipe.

To learn more about the benefits of kombucha click here

Gluten Free Product Review | ProYo

With so many A+mazing things happening in the world of theglutenfreechefblog Omnimedia, LLC I can barely remember what I did this morning let alone how theglutenfreechef connected with the fine folks over at ProYo HQ. Whenever, wherever and however it was, I am more than elated that I am not only a Product Ambassador (along with my Afterschool Program) but a more than satisfied customer.
For those of you UnHip to this cool, creamy frozen delight, ProYo is a high-protein frozen yogurt blend that combines delicious taste, powerful nutrition, clean ingredients, and a touch of delight.

ProYo is a high-protein frozen yogurt blend that combines delicious taste, powerful nutrition, clean ingredients, and a touch of delight

In other words, ProYo is the stuff of your dreams. Heaven in a squeeze tube. A revolution in frozen confections and the delight of children aged six years and older 🙂

Seriously, ProYo is amazing stuff. Cool, creamy and packed chock full of whole, real, and clean ingredients it contains only 140 calories (per tube), four flavors, and fun easy packaging that renders spoons a relic of a past life. Each ProYo (tube) contains five probiotic cultures, 20 grams of protein, and organic agave inulin fiber. But make no mistake, ProYo is a healthy treat that tastes like magic (and not cardboard) and won’t make you feel like you cheated on your diet.

ProYo is a healthy treat that tastes like magic, not cardboard 🙁

With artisanal flavors like Blueberry Pomegranate, Banana Vanilla and simple flavors like Chocolate and Vanilla each ProYo blend is chock full of flavor and taste from real simple ingredients. Created for busy parents, active adults and everyone in between; this frozen yogurt can be eaten as a quick high protein breakfast with fruit, added to a kale smoothie, or as the perfect ending to a tasty dinner.

ProYo was created with a mission by a founder with a passion to create something good out of tragedy. The parallels of this brand to THIS brand is no coincidence. Good people find good people and I am happy ProYo found us.

There’s a flavor for every taste and goodness in each and every “push”. Gluten Free. Junk Free. Kosher. Non-GMO. Soy Free. Low-Glycemic. And a box that’s 100% recyclable; my check list was complete as soon as I opened my first box and when my afterschool Program scholars approved as well, the deal was sealed.

I love ProYo. We love ProYo. And I know you will too

Rating 5/5

Disclosure: A special thanks to ProYo for sponsoring this post. All opinions expressed are theglutenfreechef’s own. To find out where to purchase ProYo in your area click here

Photo credit: Greg Coleman (header)

Mindfully Healthy Kids Summer Culinary Day Camp at 540WMain | July 7-8, 2016

Mindfully Healthy Kids Summer Culinary Day Camp
Date: Thursday July 7 through Friday July 8, 2016
Time: 9-2 PM
Location: 540 West Main Street | Rochester, NY 14608
Tickets: Purchase online through Eventbrite.
Contact: Calvin Eaton at or 585-732- 0002

Ticket link: culinary-day-camp-tickets-22477495795?aff=es2

I am thrilled to host this one of a kind summer day camp for students aged 8-15 years old. The camp will focus on educating the whole person through mini workshops, demonstrations, and exercises that engage the mind and the body. These will include sessions in yoga, mindful meditation, essential oils, zumba, yoga, and gluten free cooking and baking.

This year’s workshops will be co-led by an amazing panel of Rochester women in Wellness:

 Kay Colner PT, DPT, RYT | Roc City Yoga Therapy

Kay Colner is a Dr. of Physical Therapy and Registered Yoga Teacher. She owns Roc City Yoga Therapy and leads classes that aim to spark curiosity and playfulness in her students’ minds and bodies.  Each class is an invitation for students to bring ideas and goals to explore and share.


 Jamie Lam, Eat Smart New York Nutrition Educator | Foodlink NY


Jamie Lam is an Eat Smart New York community nutrition educator based at Foodlink in Rochester, NY. She is a first generation Vietnamese-American with a B.S in Nutrition Science from the University of California, Davis.


 Sabrina DeVos, Founder Celiac Strong Camp | Ithaca, NY

Sabrina Devos is the founder of Celiac Strong Camp; a celiac safe summer camp held in Ithaca, NY. This summer marks Celiac Strong’s third year. 



540WMain is a community event and education center vested in up-building, uplifting, and improving the National Register Susan B. Anthony Neighborhood,its residents, and Greater Rochester.The center presents a unique opportunity for those living in the Susan B. Anthony district and Greater Rochester.