Pink Pom-Pom Smoothie

Pink Pom-Pom Smoothie

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1

Serving Size: 12 - 14 oz./400 ml.

Ingredients



Looking for a refreshing blend that will fill you up on loads of nutrients and will only take you minutes to prepare? Try this smoothie! Pomegranates contain high levels of flavonoids and polyphenols, potent antioxidants offering protection against heart disease and cancer. Pomegranate juice has shown wonderful results for cardiac patients.  In one study, 1 ounce was consumed for 1-3 years by patients with carotid artery stenosis which reduced their blood pressure, arterial plague thickness and LDL cholesterol oxidation so drink up!

Ingredients:
1 pomegranate
1 orange (I used a blood orange of course because I love them so much!)
1 cup/250 ml. of coconut water (or Coconut ice – frozen coconut ice cubes)
1 large handful of leafy greens  (optional)

Directions:

1.)    Remove the pomegranate seedsFollow this easy 3-step, no-mess process from the Pomegranate Council.

2.)    Place all ingredients in blender.

3.)    Blend until smooth for about 45 – 60 seconds and serve!

Substitutions:
Pomegranate – red grapes, raspberries
Orange – blood orange, pink grapefruit
Coconut water – almond milk or water

A Chef’s Juice: Extreme Green

A Chef’s Juice: Extreme Green

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1

Serving Size: 16 - 18 oz. (500 mls)

Ingredients



I love juicing.  I started juicing 10 months ago and since then, I have dropped a total of 80 lbs./36 kg! I’m happy to say that I’ve been able to maintain my current weight at 205 lbs./93 kg. for the past two months thanks to all the juicing.

Not only is the scale a new number, but my good cholesterol is up and bad cholesterol is down; blood sugar levels are perfect; no more being on the edge of pre-diabetes; I don’t take any pills; and life is good! After just turning 50 years old, I am pretty much the healthiest that I have ever been.

In order to keep my taste buds happy and satisfied, I like to experiment with new juices using a variety of vegetables and fruits.  For my 30 Day Reboot, I held fast to the Reboot Golden Rule: 80% vegetables and 20% fruit but after it ended I have tried many different ratios and many different color combinations.

While these experiments are fun and delicious, I keep coming back to green juices!  They just do something for me.  They just seem to keep me going forever! I think my weight dropped the most when I was drinking green juice only.  I think that’s due to the extreme concentration of phytonutrients I was consuming.  My body was being fueled with the nutrients, vitamins and minerals needed to function properly so I never felt hungry. My body was constantly satisfied.

Thanks to my love of everything green, I came up with this delicious green juice recipe. Try it for yourself and let me know if it makes you feel as good as I do after I drink it!

Ingredients:
1/2 cucumber
1 small zucchini
1 small handful of parsley
2 handfuls of leafy greens (kale (Tuscan cabbage), spinach, chard (silverbeet), etc.)
3 celery stalks
1 handful of grapes
1 apple
1/4 lime (peeling is optional but I left the peel on for more zest in the juice)

Optional add-ins:
1 oz. wheatgrass (or 1/2 teaspoon wheatgrass powder)
1/2 teaspoon spirulina powder
(If you are using a centrifugal juicer put your juice in a blender if you want to add powder)

Directions:
1.) Wash all ingredients well.

2.) Add all ingredients through juicer.

3.) Pour into glass and enjoy!

A Fall Favorite: Pumpkin Apple Smoothie

A Fall Favorite: Pumpkin Apple Smoothie

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1 - 2

Serving Size: 24 oz./600 ml.

Ingredients



I love to eat and drink fall’s beautiful and nutritious fresh fruits and vegetables!  This delicious seasonal smoothie is bursting with beta-carotene and other important antioxidants like quercitin found in apples.  This smoothie tastes great cool or even warmed up for a treat (omit the ice and warm almond milk before adding to blender if making into a hot beverage).

Ingredients:
1 cup/200 g. cooked pumpkin (or pumpkin from a box or BPA free can)
1/2 teaspoon/3.5 g. cinnamon
1 teaspoon/5 ml. honey
1 Tbsp./15 g. chia seeds
1/2 teaspoon/3.5 g. apple pie spice
Dash of ground ginger
2 cups/500 ml. almond milk
1 apple, cored
Ice, as needed

Directions:
1.) Roast pumpkin unless using boxed/canned pumpkin.  To roast, preheat oven to 420 F/215 C, cut top off pumpkin and remove strings and seeds.  Set seeds aside to roast as a snack.

2.) Cut pumpkin into 4 large pieces, removing bottom stem.  Place flesh side down, skin side up in a baking dish.  Add about 1/4-1/2 inch/1 cm. of water.  Bake for 40-50 minutes until top of skin is brown and easy to remove from flesh.  Scoop out pumpkin flesh and let cool.  Refrigerate extra and use within 3 days.

3.) Add roasted pumpkin, almond milk, apple, cinnamon, apple pie spice, chia seeds, ice, ginger, honey to blender.

4.) Blend on high for at least 45 – 60 seconds, until smooth.

5.) Pour into glass and garnish with chia seeds and cinnamon.

Substitutions:
Pumpkin:  butternut squash, acorn squash
Apple: pear, peach
Apple pie spice: pumpkin pie spice, more cinnamon and ginger
Honey:  agave nectar, maple syrup
Almond milk: coconut milk

NOTE: Nutritional Info below is based off of one 24 oz./600 ml. smoothie:

Citrus Craving Juice

Citrus Craving Juice

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1

Serving Size: 16 - 18 oz. (500 mls)

Ingredients



Yes I know, I’m juicing blood oranges again! But this pregnancy has given me crazy citrus cravings and I just can’t seem to walk past them at the market. I love the colour and the antioxidant content that they contain. You can use regular oranges of course if you can’t find these blood oranges.

Remember to be aware of grapefruit-drug interactions. It is always best to ask your doctor or pharmacist to identify a potential interaction. Grapefruit contains furanocoumarins which are believed to block the enzymes in the intestines that normally break down many drugs. One glass of grapefruit juice could elicit the maximum blocking effect for up to or longer than 24 hours. The grapefruit juice can therefore lead to hazardous levels of certain drugs.

Ingredients:
2 blood oranges
1 ruby grapefruit
1 yellow grapefruit 

Directions:

1.) Wash all ingredients well.

2.) Peel the oranges and grapefruits.

3.) Chop the ingredients to fit through your juicer.

4.) Juice all produce and enjoy!

Substitutions:
Blood orange – orange, mandarin
Ruby grapefruit – yellow grapefruit, lemon, orange, mandarin
Yellow grapefruit – Ruby Grapefruit . lemon, lime

Meatless Monday: Kale Pesto White Bean Dip

Meatless Monday: Kale Pesto White Bean Dip

Prep Time: 30 minutes

Total Time: 30 minutes

Yield: 16

Serving Size: 2 Tbsp.

Ingredients



A couple of weeks ago it was National Kale Day and we celebrated in the office with a small Kale-a-palooza-style potluck! Everyone brought in a favorite kale dish and I offered up this addictively tasty dip, fit for any gathering.

I have a deep love of pesto and am a sucker for any kind of dip, so this recipe really appealed to me on many levels. It may look like guacamole, but the dip’s distinctly Mediterranean with its bright hits of lemon, creamy white bean texture and punchy garlic notes. I’d liken it to a chunky kale hummus with a kick. The kale – as always – is earthy, verdant and downright beautiful! This went extremely well with both Brad’s Raw Kale Chips and simple corn tortilla chips, but I could see this being an excellent sandwich spread or partnering equally well with some cut up vegetables.

You probably already have all the ingredients lying around! Kale might be a divisive ingredient, but trust me when I say this is a crowd hit that comes together in just minutes. Have it up your sleeve for all the parties this upcoming holiday season – it’s always nice to have a healthier, less indulgent spread item on the table, especially during Super Bowl!

To learn more about Hana, visit her blog, Style Fare.

Kale Pesto White Bean Dip
Adapted generously from Annie’s Eats

Ingredients:
2 cloves garlic
1/3 cup/100 g. toasted pine nuts
3 cups kale leaves (about 9 leaves), stemmed and roughly chopped
1/2 cup/125 ml. extra virgin olive oil, plus a drizzle for garnish
1/4 cup/60 ml. freshly squeezed lemon juice (from about 1 large lemon)
1/4 cup/60 ml. cold water
1/2 cup/100 g.  freshly grated vegan parmesan cheese (or regular)
1 1/2 to 2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper, to taste
3 cups/685 g. cannellini and/or garbanzo beans (chickpeas), rinsed and drained well (I used one 15-ounce can of each bean)
1 tablespoon balsamic vinegar

Directions:
1.) In the bowl of a food processor, combine the garlic, toasted pine nuts and kale.

2.) Pulse until coarsely chopped. Scrape down the sides of the bowl. With the processor running, add the olive oil, lemon juice and water in a steady stream through the feed tube until combined but still coarse.

3.) Add in the Parmesan, salt and pepper and pulse until combined.

4.) Scrape down the sides of the bowl and add in the drained beans and the balsamic vinegar.

5.) Process the mixture until smooth with some chunks (my preference), scraping down the bowl as needed. Adjust seasoning with salt and pepper to taste.

6.) If you have time, chill in the fridge for at least 30 to 60 minutes, if not longer, to really let the flavors meld. Transfer to a serving bowl and drizzle with olive oil.

7.) Serve with kale chips, tortilla chips, pita chips, fresh veggies, whatever you have on hand!

Note: The nutritional information is based on one serving size which is approximately 2 – 3 tablespoons.

Fire Engine Red Smoothie

Red Fire Engine Smoothie

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1

Serving Size: 16 - 18 oz. (500 mls)

Ingredients



The vibrant red color in this smoothie means it is extremely full of antioxidants! These very special compounds found in pomegranates are called punicalagins. Pomegranates have been shown, due to their VERY high potent antioxidant content, to protect you against breast, prostate and colon cancer as well as having excellent cardiovascular protective agents.

Ingredients:
1 pomegranate
2 Tbsp. goji berries
1 date
1/4 – 1/2 small beet (beetroot)
1 1/2 cups/375 ml of coconut water (or coconut ice – frozen coconut ice cubes)

 Directions:

1.) Remove the pomegranate seedsFollow this easy 3-step, no-mess process from the Pomegranate Council.

2.) Peel the beet (beetroot).

3.) Place all ingredients in blender.

4.) Blend on high for 45 – 60 seconds until smooth and pour on ice.

Substitutions:
Pomegranate – red grapes, raspberries
Goji Berries – blueberries, raspberries, mulberries, blackberries, red or black grapes
Date –  honey, maple syrup or rice malt
Beet – carrot, orange, pink grapefruit
Coconut water – almond milk or water

Smart Sweet: Almond & Cranberry Teff Cookies

Almond & Cranberry Teff Cookies

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 16

Ingredients



There’s nothing like a few warm cookies on a cool fall afternoon in the northeast, especially if they have health benefits! These cookies get the best of both worlds, they’re tasty but they’re also loaded with nutrients. The teff flour adds extra fiber and a complete source of protein. Teff, a super grain like quinoa, has all 9 essential amino acids. Protein is not only important for proper cell function and rejuvenation, but it’s also great because it helps to promote satiety, helping to keep you fuller for longer. These tasty cookies are also made with maple syrup, which packs 54 antioxidants alone!

To mix it up you can swap cranberries for dried tart cherries. Tart cherries are great for a post-workout recovery snack as they help prevent sore muscles. For an added sweet, you can also add vegan chocolate chips!

Ingredients:
Dry Ingredients:
1 1/2 cups/336 g teff flour
6 teaspoons/27 g dried cranberries
1/2 teaspoon salt

Wet Ingredients:
1/2 cup/100 g almond butter
1/2 cup/4 oz./125 ml. maple syrup
1/2 cup/4 oz./125 ml. coconut oil, warmed to a liquid state
1/2 teaspoon vanilla extract

Directions:
1.) Preheat your oven to 350 F/177 C.

2.) While oven is heating, get your un-greased cookie sheet ready and place it aside.

3.) Combine dry ingredients (flour, cranberries, salt) in one mixing bowl; in another combine wet ingredients (almond butter, maple syrup, coconut oil, vanilla extract).

4.) Pour wet ingredients over mixed dry ingredients.

5.) Mix all ingredients together using a whisk until smooth.

6.) Form teaspoon-sized dough balls, and place on un-greased cookie sheet.

7.) Place sheet in oven, bake for 13 – 15 minutes.

8.) Remove from oven once baked; set sheet aside and let it cool for 15-20 minutes.

9.) Serve and enjoy!

Note: The nutritional information is based on two cookies. This recipe makes 30 cookies total.

Pine-Lime-Lemon Juice

Pine-Lime-Lemon Juice

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1

Serving Size: 16 - 18 oz. (500 mls)

Ingredients



This use to be a favourite ice block flavour and as the weather becomes warmer down here in the southern hemisphere it’s a great refreshing juice to enjoy. This juice is full of vitamin C. Lemon juice is said to aid constipation, weight loss, kidney stones and poor liver function. ENJOY!

Ingredients:
1/4 of a large pineapple (about 2 cups of chopped pineapple)
2 celery stalks
1 lemon
1 lime
Piece of ginger root, 1 in./2.5 cm.  

Directions:

1.) Wash all ingredients well.

2.) Peel the lemon and lime (optional for a less bitter taste).

3.) Juice & Enjoy!

Substitutions:
Pineapple – orange, grapefruit
Celery – cucumber, celeriac root, lettuce, zucchini, watercress, spinach
Lemon – lime, grapefruit, orange
Lime – Lemon, grapefruit, orange

Meatless Monday: Roasted Pepper & Red Quinoa Soup

Warm, spicy dishes are perfect for chilly, rainy fall New England days.  We visited a local farm last week and I couldn’t wait to cook up some of the fresh veggies we got like hot peppers, tomatillos and cherry tomatoes; all rich in vitamin C and other immune supporting phytonutrients.  Roasting the veggies first brings out rich flavors and texture.  I love making soup because we have plenty of leftovers for a quick lunch the next day.