Two Festive Green & Gold Juices

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

In commemoration of Australia day yesterday, I made 2 juices representing our national colours to celebrate!  Australia Day marks the anniversary of the 1788 arrival of the first fleet of British ships. This is a national holiday where community events, concerts, fireworks, official awards such as Australian of the year are presented and ceremonies for new citizens. It is also an important day to reflect on the original Australians that inhabited this land. So why not enjoy these beautiful coloured juices any time of the year? No matter how you celebrated, fuel up on these nutrients for a festive treat. If you like what you see, we have more green and gold juices for you to enjoy!

 

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Ingredients:

Aussie Gold:

  • 2 yellow pears
  • 1/4 pineapple
  • 1 yellow zucchini (courgette)
  • 1 lemon
  • 1 in (2.5 cm) piece of ginger
  • 1 in (2.5 cm) piece of turmeric 

Aussie Green:

  • 6-8 kale (Tuscan cabbage) leaves
  • 2 green pears
  • 2 celery stalks
  • 1 lemon
  • 1 bunch of parsley 

Directions:

  1. Wash all produce well.
  2. Peel lemons (optional).
  3. Juice all ingredients according to their recipe and enjoy!

Substitutions:

  • Pears – apple, green grapes
  • Pineapple – golden delicious apples, mango
  • Zucchini – celery
  • Lemon – lime, grapefruit
  • Kale – spinach, lettuce, cabbage, watercress
  • Celery – zucchini, celeriac root
  • Parsley – mint, basil

Servings: 2

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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A Hearty Soup for a Snow Day

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

I love to make a hearty, simple soup for a warming and healing meal that easily creates leftovers to cover our family’s dinner-time nutrition needs during the start of a busy week.  With winter rearing its head here in New England colds and flu are abundant.  A meal that’s full of fluid, phytonutrients and protein, that’s also easy to digest, is just what the doctor, or in this case nutritionist, ordered!

I kept the flavors simple so my 5-year-old’s palate would enjoy it.  My 10-year-old is far more adventurous and he spiced his bowl up a bit with some cumin and hot chili sauce.  Feel free to add more spices and seasonings for additional flavor, antioxidants and anti-inflammatory compounds. Fresh herbs like oregano, rosemary, parsley, basil work great or kick it up with some ground cumin, chipotle powder, or cayenne pepper.

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Ingredients:

  • 32 oz (1 L) organic veggie broth (or make your own)
  • 1 cup (170 g) dry pinto beans
  • 2 large handfuls of baby spinach
  • 2 onions
  • 4 garlic cloves
  • 1 16 oz. can of corn (or fresh)
  • 2 – 4 cups (500 ml – 1 L) water, range is based on consistency of desired soup
  • sea salt and pepper, to taste
  • 1 tbsp olive oil
  • 1 cup (185 g) brown rice
  • 1/4 tsp ground turmeric

Directions:

  1. If using dry beans soak overnight then drain and rinse (if using BPA free canned drain and rinse).
  2. Add olive oil to pot and bring to low-medium heat.
  3. Dice onions and garlic and add to pot with a pinch of sea salt.
  4. Saute until onions are soft, about 5-8 minutes on low/medium heat.
  5. In the meantime, chop spinach and cut corn from ear if using fresh.
  6. Add broth and 2 cups of water  if you desire a thinner consistency. For a thicker soup, leave the water out.
  7. Add pinto beans, spinach and corn.
  8. Bring to strong simmer on medium/high then reduce heat to simmer
  9. Simmer with partially covered pot for about 2-3 hours until beans are soft.
  10. Stir occasionally and add additional water as desired.
  11. While soup is cooking, make rice. In rice cooker: add 1 cup brown rice and 2 cups water. Before starting, add turmeric, pepper and pinch salt (optional).
  12. Serve and enjoy! Place a scoop of brown rice in the bottom of your bowl.  Top with a ladle of soup.  Garnish with parsley or spinach as desired.

Substitutions:

  • Pinto beans – white/cannellini beans, black beans, kidney beans, garbanzo beans
  • Spinach – kale, Swiss chard, collard greens
  • Brown Rice – quinoa
  • Corn – peas

Prep time: 5 minutes

Cook time: 2 hours, 30 minutes

Total time: 2 hours, 35 minutes

Servings: 8

  • Nutrition per serving:
  • Calories190
  • Fat3g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium320mg
  • Carbohydrates30g
  • Fiber4g
  • Sugars5g
  • Protein 5g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Super Easy Roasted Blue Yams

By: Isabel Smith, MS, RD, CDN

Blue yams are an all-time favorite of mine. They’re sweet and tasty and I find they’re less starchy than other potatoes. Sweet potatoes and yams in general are loaded with the electrolyte potassium and vitamins A & C as well as manganese. These blue yams, due to their color, are a rich source of antioxidants, particularly anthocyanins that are anti-inflammatory. Enjoy these super easy, delicious yams as a part of a meal or for a snack on their own.

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Ingredients:

  • 4 blue yams, peeled and cut into ½” slices
  • 4 tbsp olive oil
  • pinch of sea salt
  • mixed, herbs and spices — I used dill, oregano, basil, garlic

Directions:

  1. Preheat oven to 450 F (230 C).
  2. Wash and scrub yams, then dry and slice.
  3. Place sliced yams on a cookie sheet, and then add olive oil and herbs and spices.
  4. Massage the oil and spices evenly throughout the cut yams on the sheet.
  5. Place the cookie sheet in the oven, flip potatoes after 10-15 minutes and then do so again after another 10 minutes.
  6. Remove yams after about 30 minutes in the over, they should have a slightly golden brown color.
  7. Serve and enjoy.

Prep time: 5 minutes

Cook time: 35 minutes

Total time: 40 minutes

Servings: 4 - 6

  • Nutrition per serving:
  • Calories170
  • Fat7g
  • Saturated Fat1g
  • Cholesterol0mg
  • Sodium140mg
  • Carbohydrates26g
  • Fiber4g
  • Sugars5g
  • Protein 2g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

Peanut Butter Protein Chocolate Balls

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

When you think of peanut butter and chocolate together, it sounds like a heavenly dessert. And it is! But this time, enjoy the combo as a savory snack that has very little sugar, with added fiber and protein. Feel free to get creative with these chocolate balls and add any superfoods to make them even more nutritious. Think goji berries, hemp seeds, or maybe even a dash of spirulina! If you prefer you can also add dates which work well to give it a nice consistency and more sweetness. Make this snack and you have yourself a new way to enjoy your handful of nuts as an afternoon snack.

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Ingredients:

  • 1/2 cup (75 g) cashews
  • 1/2 cup (75 g) brazil nuts
  • 1/4 cup (40 g) chia seeds
  • 1/4 cup (30 g) Reboot protein powder (or other plant-based protein powder)
  • 1/4 cup (30 g) cacao powder
  • pinch of sea salt
  • 6 tbsp peanut butter
  • 2 tbsp coconut oil
  • 1 – 2 tbsp maple syrup
  • 1 tsp vanilla extra

Directions:

  1. Process cashews, brazil nuts, chia seeds, protein powder, cacao and salt in a food processor, until desired consistency is achieved.
  2. Then add the remaining wet ingredients (peanut butter, coconut oil, maple syrup and vanilla extract) and process until it starts to form into a ball.
  3. Take a tablespoon of mixture and roll it into a ball (optional – roll in cacao, chia seeds, crushed nuts or leave plain).
  4. Store in the fridge for at least 30 minutes.  (I think they are served best left out of the fridge for 15 mins.)

Substitutions:

  • Cashews & Brazil nuts – macadamia, almonds, pinenuts, pecans
  • Chia seeds – flaxseeds
  • Cacao powder – carob
  • Peanut butter – almond butter, cashew butter, macadamia butter
  • Maple syrup – rice malt, honey, stevia leaf

Prep time: 15 minutes

Cook time: 30 minutes (in the fridge)

Servings: 12

  • Nutrition per serving:
  • Calories160
  • Fat13g
  • Saturated Fat4.5g
  • Cholesterol0mg
  • Sodium60mg
  • Carbohydrates8g
  • Fiber4g
  • Sugars2g
  • Protein 6g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Simple Juice, Endless Health Benefits

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

A simple, classic juice with excellent flavor from the sweet beets, nutrient-dense kale leaves, tangy lemons, and juicy apple. You probably already know this by now, but beets and kale are unbelievably good for you! Beets contain a naturally occurring compound called betain that helps protects cells, proteins, and enzymes from environmental stress. It’s also known to help fight inflammation, protect organ health, improve cardiovascular health, enhance performance, and may help to prevent numerous chronic diseases. The next time you’re in the mood for a simple juice, make this one because its health benefits are anything but simple.

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Ingredients:

  • 6 – 8 kale (Tuscan cabbage) leaves
  • 1 green apple
  • 2 lemons
  • 2 small or 1 medium beet (beetroot)

Directions:

  1. Wash all produce well.
  2. Peel the lemons and beets.
  3. Add all ingredients through juicer and enjoy!

Substitutions:

  • Kale – spinach, lettuce, cabbage
  • Apple – pear
  • Lemon – lime, grapefruit
  • Beets – carrot, golden beets, sweet potato

Servings: 1

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Dairy-Free Strawberry Cacao Milkshake

By: Isabel Smith, MS, RD, CDN

Yum! This smoothie is just sweet enough and has an excellent crunchy texture thanks to the cacao nibs. Not only is this smoothie nice and light, but it’s also loaded with heart-healthy nutrients called flavonoids. Flavonoids are a group of antioxidant-containing nutrients found in both the cacao nibs and the strawberries; in particular, the strawberries contain anthocyanins that are anti-inflammatory. Mix this smoothie up by swapping in different types of berries and different types of leafy greens; remember that the more variety you have, the more nutrients you’ll consume.

 

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Ingredients:

  • 1 cup (250 ml) unsweetened almond milk
  • 1 cup (150 g) fresh or frozen strawberries
  • 2 large romaine leaves (or red leaf lettuce)
  • 1 tbsp almond butter
  • 1 tsp ground or fresh turmeric
  • 2 tbsp raw cacao nibs

 

Directions:

  1. Wash all produce well.
  2. Remove tops from strawberries.
  3. Add all ingredients to a blender and blend on high for 45 – 60 seconds until smooth.

Servings: 1

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Green Superfood Smoothie

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Smoothies are a great way to enjoy more veggies and superfoods especially when pleasant sweet fruits are involved! This smoothie is loaded with nutrients due to the wonderful superfood additions, seeds, fruits and vegetables. It contains a great amount of fiber, vitamin A, iron and potassium. Spirulina and other green superfoods offer excellent nutrient profiles with health benefits that support energy and well-being. If you love superfoods, then you’ll love this Superfood Power Smoothie too!

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Ingredients:

  • 1 cup (250 ml) macadamia milk
  • 1 small cucumber
  • 2 broccolini florets + stems
  • 1/2 – 1 banana
  • 1/2 fresh lime, juice only (optional)
  • 1 – 2 tsp green superfood blend (like spirulina, barley grass & chlorella)
  • 1 tbsp hemp seeds
  • 1 handful of ice

Directions:

  1. Wash all produce well.
  2. Peel banana.
  3. Add ingredients into the blender.
  4. Blend on high for 45 – 60 seconds until smooth.

Substitutions:

  • Cucumber – celery, zucchini, kale, spinach
  • Broccolini – broccoli, kale, spinach
  • Banana – avocado
  • Lime – lemon
  • Hemp seeds – chia seeds, flaxseeds
  • Macadamia milk – coconut water, almond milk, hazelnut milk, water, coconut milk

Servings: 1

  • Nutrition per serving:
  • Calories200
  • Fat7g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium210mg
  • Carbohydrates27g
  • Fiber6g
  • Sugars14g
  • Protein 9g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Low-Carb Spinach Pesto Pasta Salad

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

I’m a little mad on pesto at the moment as we have a crazy amount of basil growing in our garden (thanks to the intense humid weather, the garden is growing like mad!). Basil has amazing medicinal properties due to its specialized antioxidant content; orientin and vicenin are two water-soluble flavonoids found in basil which support anti-inflammatory and anti-aging actions while also offering anti-microbial benefits. Enjoy this pasta-free pesto pasta!

Here are more recipes with basil!

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Ingredients:

  • Pasta
  • 2 – 3 large zucchini
  • Salad
  • 1 cup (150 g) cherry tomatoes, halved
  • 2 handfuls of baby spinach leaves
  • 1/2 red onion, sliced
  • 1/2 cup (100 g) black beans (cooked or BPA free canned)
  • 4 tbsp sun dried tomatoes
  • 4 tbsp currants
  • 4 tbsp chopped walnuts
  • Pesto
  • 1 large handful of firmly packed basil leaves
  • 1/2 cup (70 g) pine nuts
  • 1/4 – 1/2 cup (60 – 125 ml) extra-virgin olive oil
  • 1-2 tbsp lemon juice
  • 1-2 fresh garlic cloves, crushed
  • sea salt and pepper, to taste

 

Directions:

  1. Wash all produce well.
  2. Feed the zucchini through a vegetable spiralizer, mandolin to form zucchini curls or ribbons or slice thinly with a vegetable peeler into thin strips.
  3. In a high speed blender, blend until a smooth consistency forms the pesto ingredients.
  4. Lightly sauté or dip zucchini fettuccine in boiling water to heat up the noodles (optional).
  5. Toss the zucchini pasta with the pesto and other salad ingredients and serve immediately. (Add the amount of pesto to your liking).

Substitutions:

  • Zucchini – carrots
  • Baby Tomato – tomato
  • Red onion – brown onion, scallions(shallots), spring onions
  • Black beans – blue lentils, pinto beans, borlotti beans, chickpeas
  • Currants – goji berries, sultanas
  • Walnuts – cashews, almonds, pine nuts
  • Pine nuts – cashews, macadamia, blanched almonds
  • Olive oil – coconut oil, avocado, hemp oil

Prep time: 10 minutes

Cook time: 10 minutes

Total time: 20 minutes

Servings: 4

  • Nutrition per serving:
  • Calories230
  • Fat21g
  • Saturated Fat2g
  • Cholesterol0mg
  • Sodium180mg
  • Carbohydrates10g
  • Fiber3g
  • Sugars3g
  • Protein 5g

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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A Green Grapefruit Crush Juice

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Light to drink with a little touch of sour makes this juice a winner. The pomelo grapefruit and the lime give it its sour kick while adding ice to the juice and blending it certainly gives the juice a great cooling element with a thicker consistency. You can try adding ice to any juices to help you ease into a juice recipe that you may not love right away, or of course when the weather is warm like it is here in Australia at the moment! If you enjoy grapefruit, then make sure you try out another recent grapefruit-based juice: Immune-Boosting Grapefruit Juice.

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Ingredients:

  • 1/2 pomelo grapefruit
  • 1/2 cucumber
  • 1/2 apple
  • 1 celery stalk
  • 1 lime
  • 1 handful of ice

Directions:

  1. Wash all produce well.
  2. Peel the grapefruit and lime (optional for a less bitter taste – I never peel though!).
  3. Juice all ingredients.
  4. Place juice in a blender with the ice, then blend until smooth.

 

Substitutions:

  • Pomelo grapefruit – yellow or ruby grapefruit, orange
  • Cucumber – celeriac root, zucchini
  • Apple – pear, orange
  • Celery – celeriac root, zucchini
  • Lime – lemon

Servings: 1

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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