Mixed Berry Energizer Smoothie

Posted on by
Reply

Smoothies are amazing to start your day with, as they provide many beneficial nutrients all in one glass! Fruit is ideal early in the day since it provides vitamins, minerals and fibre, so incorporating a variety of fruit and other healthy ingredients, makes for a delicious and wholesome beverage.

20130515-170237.jpg

In the morning it’s great to eat food that is going to give you fuel for the rest of your day. One special ingredient I like to throw into my morning or even for afternoon smoothies, for that extra kick, is maca root powder. This special powder is a superfood that is derived from Peru and grown in very high altitudes. It’s nutritionally dense, as it is rich in B vitamins and is a vegetarian source of vitamin B-12. It’s high in various phytonutrients, minerals, enzymes and amino acids as well. One particular benefit of maca root, is that it helps to balance out and regulate our hormones by stimulating our hormonal glands such as the pituitary gland. This powerful superfood is an excellent energizer, boosts immune system, stamina and endurance, which definitely helps to fight off fatigue. Basically, there are a profusion of health benefits by consuming maca root powder regularly, so that’s why it’s so important to incorporate maca root into your daily food regimen. Maca powder tastes somewhat nutty, so it’s great in smoothies, cereals and in raw energy bars. It’s best not to cook the powder to ensure the preservation of all the amazing nutritional content!

Matcha green tea is another gem that I love to add to smoothies. Matcha is actually the leaves of green tea ground up, so you are able to ingest the entire leaf. The leaves contain an array of nutrients including an immense amount of antioxidants that is unparalleled in comparison with regular green tea. This potent green powder is an antioxidant powerhouse, which is known to be 14 times the amount of most berries, especially blueberries, and it has 10 times the antioxidants of a glass of green tea. One special property of matcha that I want to share, is that it contains a high amount of a rare amino acid, called L-Theanine. This has been used as a supplement to promote calmness and a state of well-being, while providing alertness. Matcha has a strong taste, some like myself don’t mind it, but for those of you that dislike this vegetal, green tea taste, its best disguised in smoothies.

Ingredients:

  • 1 cup mixed berries (I used frozen)
  • 3/4 cup unsweetened almond milk
  • 3 – 4 ice cubes
  • 1 teaspoon coconut oil
  • 1 teaspoon maca root powder
  • 1/4 teaspoon matcha green tea

Directions:

Add all ingredients to a high-powered blender and blend until desired consistency. I like to blend until every seed is pulverized, leaving you with a smooth and frosty smoothie.

A smoothie a day will help you maintain and achieve optimal health and longevity!

About these ads

Smashed Bean and Avocado Salad

Posted on by
4

20130515-172738.jpg

So this picture doesn’t give this recipe justice of how delicious it is, but this a great tuna salad substitute for vegetarians. It packs a lot of flavour and protein, perfect for a healthy and filling lunch.

Ingredients:

  • 1/2 cup red kidney beans
  • 1/2 avocado
  • 1 small carrot, shredded and finely chopped
  • 1/4 onion, finely chopped
  • 1/2 jalapeno, seeded and finely chopped
  • 1 teaspoon fresh lime juice
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon plain yogurt (optional)
  • Goat cheese (optional)
  • Sea salt and pepper to taste.

Directions.

In a small bowl slightly mash beans and avocado. Next add the rest of the ingredients, except the goat cheese. Mix well. Spread on a slice of toast or bagel and garnish with some goat cheese. Enjoy.

This can be enjoyed alone or as a dip, and it would even make a perfect spread in a wrap.

Make the Switch to Almond Milk

Posted on by
Reply

Growing up, most of us have been brought up to think that everyone needs milk in order to grow up to be strong and healthy, however many people don’t realize the downfalls of cow’s milk. Cow’s milk is high in fat, specifically saturated fat, calories and cholesterol, so whenever possible substitute with almond milk. You can drink it straight or add it to smoothies, coffee, tea, and it makes an amazing substitute for milk when used in baking.

Almond milk is probably the best substitute, as it contains a sufficient amount of vitamins, including vitamin A, vitamin D and high in vitamin E. Vitamin E acts as an antioxidant, helping to enhance our immunity and to ward off free radicals, protecting our body from any tissue or cellular damage. Almond milk provides many nutrients including fibre, which provides for healthy digestion and elimination. Surprisingly, almond milk is rich in calcium, as it contains an equivalent amount of calcium as regular cow’s milk. One cup of almond milk is known to contain 300mg of calcium which is 30% of the daily nutritional value. So, it’s beneficial to consume almond milk on the regular to ensure an adequate intake of calcium. Almond milk is free of any saturated fats and also gluten, lactose, casein and cholesterol free, making it a healthy choice for those individuals with certain intolerances.

20130513-222354.jpg

Those who are diabetic will really benefit from consuming almond milk because it only contains 40 calories per cup and actually helps to lower blood-sugar levels, as it’s low in glycemic nature. Homemade or unsweetened almond milk is ideal and is especially great for children with diabetes, because of the low sugar content and friendly blood-sugar properties. Although almond milk is a healthier choice than cow’s milk, it is lower in protein, as it has 1g of protein per cup, in comparison with 8g of protein in one cup of cow’s milk. However, cow’s milk is higher in calories and contains simple sugars that just store as fat within our body, so for diabetics it’s definitely a healthier and smarter choice for a milky beverage.

Be sure to read labels when purchasing processed almond milk, as there may contain various unwanted sweeteners or additives. Fortunately, almond milk is actually so easy to make, so whenever possible choose to make your own homemade milk. I made two types of almond milk, because I like to keep a sweetened milk and a non-sweetened milk in the fridge for variety. I chose to flavour the unsweetened milk with vanilla for some extra taste. That’s the beauty of making your own milk, since you have complete control over what goes into your milk to sweeten or flavour it. Homemade almond milk is free of any preservatives, artificial sweeteners and other unwanted additives. This is important in ensuring natural, good quality ingredients.

Unsweetened Almond Milk Ingredients:

  • 1 cup of soaked almonds
  • 3 cups of water
  • 1 teaspoon vanilla extract

Or

Sweetened Almond Milk Ingredients:

  • 1 cup of soaked almonds
  • 3 cups of water
  • 1 tablespoon honey

Directions:

In a high-powered blender combine ingredients and blend for 4-5 minutes. Strain milk to remove excess almond particles. Double strain for a silkier consistency. Store in the fridge and enjoy.

It’s that easy.

Tip: Try and soak the almonds overnight in water for better results.

20130513-222422.jpg

Revitalizing and Detoxifying – Juicing with Beets

Posted on by
Reply

Juicing is incredibly stimulating and detoxifying, since you are able to ingest literally a bowls worth of fruits and vegetables in just one glass. The abundance of vitamins and phytonutrients that you are able to consume through one glass of juice is so beneficial for our bodies. Whether you are in need of a good detox, or just need a good healthful boost, juicing is ideal.

20130503-221932.jpgBeets contain an incredible amount of antioxidants, which is vital for cell detoxification and to help reverse any oxidative damage. One important group of antioxidants that gives beets their deep, blood-red pigment are the betalains. These betalains are known to significantly reduce various inflammations due to external and internal stresses, and also aid in overall detoxification. The nutrients within beets are so powerful that they even exhibit certain anti-cancer properties. Consuming more raw beets is also beneficial for your liver, as beets help to detox and help rid of any fatty build-ups. This super-root clearly contains many essential elements for our health, namely which include Vitamin C, iron, folic acid, phosphorus, vitamin B6 and magnesium just to name a few. By consuming more raw beets, you will be gaining an amazing amount of different vitamins and nutrients. Not only will this boost your immune system by helping to fight off infection, but it will help produce new blood cells by stimulating re-oxygenation of our cells. This is such a crucial aspect of vitality and longevity!

It’s important to mainly consume beets in their raw and purest form, since the powerful betalains are diminished during the cooking process. Like betalain, vitamin C is also water soluble, meaning it is dissolved in water, so by cooking foods that contain water soluble vitamins, like beets, the vitamins will literally seep out of the vegetable and into the water.

Beetroot juice is so powerful that it is used to heal serious conditions like cancer and heart disease. The juice is probably the most beneficial way of ingesting beets, since it’s in its raw state and you are able to consume a few beetroots in each glass! The taste of pure beetroot juice is rather strong so to lessen the intensity it’s great to juice other fruits and vegetables along with it.

My favourite juice recipe consists of:

  • 4 small beets
  • 2 inches ginger
  • Half of a lemon, skinned
  • 1 – 2 apples (natural sweetener)
  • 5 whole kale leaves

20130503-221754.jpg

This juice is spicy (from the ginger) and very intense in flavour, which is why I dilute it with water. For less spiciness, I highly suggest using only 1 inch of ginger.

20130503-221742.jpg

Feel refreshed and revitalized after drinking this amazing detoxifying juice!

Super Salad with Creamy Tahini Inspired Dressing

Posted on by
2

20130502-222051

Salad Ingredients:

  • 2 cups kale, washed and chopped
  • 1 beet, peeled and julienned
  • 1 small carrot, peeled and shredded
  • Small handful of sprouts

Salad Dressing:

  • 4 tablespoons extra-virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • 3 tablespoons sesame seeds
  • 5-6 brazil nuts
  • Freshly ground black pepper and salt to taste

Directions:

Combine all dressing ingredients in a small food processor and process until creamy. Add to salad ingredients, toss well and serve.