Category Archives: super foods

Superfood Ingredients For Your Smoothie

by Mirafruit, protein, recipes, super foods, vegetablesingredients, smoothies, superfoods

When it comes to making healthy superfood smoothies it’s not just about throwing some fruit and veggies into your blending and turning it on. Sure, superfoods can be great for the body, but some are better than others. Plus, you want to think about more than just the “super” foods.

When you’re thinking about your ingredients you want to nourish your body by making nourishing choices and adding healthy veggie too.

Here are my favorite mix and match ingredients for making a fabulous smoothie:

Frozen ingredients

While fresh foods are great, there is a place for frozen items in your smoothie. One of my favorite reasons for doing that is because you’re getting the texture and consistency you want without having to add ice which, let’s face it, is just water. Plus your frozen ingredients can provide just as many nutrients as their fresh counterparts. Some of my favorite frozen ingredients include:

Berries or other fruits
Avocado (cut into chunks, not left in the shell)
Cauliflower (this will need to be blanched first)
Zucchini (cut into 1/2 thick slices)
Leafy Greens

Superfoods

The term superfood can be a bit confusing. It seems like it’s appearing on almost everything these days. Really all it means is foods that have a lot of nutrient density. Some foods have more nutrients than others. But for the purposes of our smoothie I’m going to share my top superfood smoothie ingredients:

Seeds - I prefer a blend of seeds rather than just one kind. Some people like to have their seeds individually, hemp one day, flax the next. However you like them, be sure to add seeds to get some omega 3’s and fiber. I generally recommend 1 tablespoon
Goji berries - Full of amino acids and antioxidants, goji berries also have a lot of vitamins and minerals. They available dry in either bulk food bins or in the health food section of the store. Just a tablespoon is plenty; you can either blend these in or sprinkle them on the top for a decorative effect
Coconut oil - a healthy medium chain triglyceride this is wonderful to support the metabolism. One tablespoon is plenty but be sure it’s melted before you add it. Otherwise you wind up with globs of frozen coconut oil in your smoothie.
Cacao - The powder is a great way to add a delicious treat plus get more antioxidants. One to two tablespoons make a nice addition. Combine this with a sprinkle of cacao nibs on top and it’s definitely a nourishing superfood treat.
Bee pollen - Highly antioxidant, bee pollen also provides some protein. Studies have shown it has immune boosting properties, making it a wonderful and delicious addition to a smoothie. I suggest 1/2 - 1 teaspoon, start slow and work your way up. Some people may experience allergy symptoms when taking bee pollen.

What do I put in my smoothie?

I got a lot of people asking this. I generally do not put leafy greens in my smoothie. That's because I prefer to eat them I do, however, love the following (not all at once):

Frozen zucchini: I buy zucchini, slice them into 1/2" slices, freeze them flat on a cookie sheet, and then pop them into a silicone bag. I usually throw 3-4 slices into a smoothie.
Frozen avocado: peeled, de-seeded, and chopped up, this is a great way to get avocado into a smoothie
Pumpkin: I usually use canned organic pumpkin. This with a vanilla protein powder, bee pollen, and some pumpkin pie spice? YUMMMM!
Frozen cauliflower: This is a great way to get a little more veg, I generally only use 1/2 a cup or less
Frozen berries: They're delicious and I'm a huge fan. Sometimes I'll alternate with frozen peaches. I generally don't do bananas anymore because it's too much and too sweet
Boosters: Love these and add them in rotation depending on flavors: bee pollen, 7 seed mix, cacao nibs, raw nuts, pomegranate arils, or shredded coconut. I also use spices, typically either cinnamon, nutmeg, or pumpkin pie spice
Bone broth: Yes! Sometimes I freeze bone broth in ice cube containers. I can then chunk 3-4 cubes into a smoothie for a nutrient dense boost without too much of a flavor override. Give it a try!
Rootz protein powder - It really tastes good! It includes easy-to-digest egg and hemp proteins, greens, bee pollen, berries, coconut, and a ton of really amazing ingredients. And it had nothing artificial in it.

Think about your blends

Not all superfoods will go well together. You want to make sure you are pairing your ingredients carefully so you don’t wind up with a terrible tasting smoothie. That would be a complete waste of good ingredients.

When you’re thinking about what you want to add to your smoothie be sure to put together ingredients that combine nicely. If you’re not sure slice some up and try eating a bite of them together to make sure you like the combination.

It’s also helpful to write down combinations that you’ve tried and love. Creativity in the kitchen is great, delicious, repeatable creativity is better.

Simple Smoothie Recipe

Rather than following a formula I’m a fan of being creative with my smoothies.

It also depends on

(a) what I have on hand, and

(b) what I’m in the mood for

Here’s my general guideline when it comes to making a smoothie

Print Recipe Pin Recipe

Ingredients

1 - 1 1/2 cups liquid
1 cup fruit
1 cup veggies
1-2 tablespoons booster foods
1 serving protein powder (if using)

Instructions

Tips:
Don’t simply throw everything in there and hit blend.
Start by blending liquid, boosters, and non-frozen ingredients.
Then blend the remaining ingredients.
Too many frozen ingredients won’t blend well If using frozen ingredients.
Let it blend long enough to break them all down to avoid icy lumps.
It’s okay to add extra liquid if needed (this isn’t an exact formula)
Remember to write down combinations that you really love so you can have them again.
Mix it up; don’t make the same smoothie every day. After all, variety is the spice of life

What’s In Season: January Produce Guide

by Mirafruit, health, immune system, produce, root vegetables, seasons, super foods, vegetablesproduce guide, recipes, seasonal

When we eat what's in season, we are making a better choice for wellness. This is because when they are at the peak of ripeness, seasonal foods deliver the most nutrients -- exactly what your body needs.

Start your year off right by committing to choose those things that are fresh and in season! If possible take it even one step further by purchasing local produce.

Here are the fruits and vegetables that are abundant and, not surprisingly, at a lower price this January and February. Be sure to click on the links for delicious seasonal recipes.

1.Broccoli

Broccoli is a superfood native to Europe. It belongs to the cruciferous vegetable family which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips.

Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants broccoli has a reputation for helping to boost immunity and promote heart health.

Broccoli can be eaten cooked or raw. When cooking it can be sautéed, steamed, boiled, or roasted. If you plan to serve it without cooking it’s great for salads or dips.

2. Brussels Sprouts

Brussels sprouts derive their name from the capital of Belgium, where they were first cultivated in the 13th century. They look like mini cabbages but don't let their small size fool you!

A nutritional powerhouse, just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals.

These vitamins and minerals help preserve eye health, protect skin health and appearance, and improve bone health.

Brussel sprouts can be eaten raw (when shredded they make a fabulous slaw) or served roasted, stir-fried, steamed, or grilled.

3. Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as stir-fried vegetables, kimchi, and coleslaw.

4. Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough of it.

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia.

If you're following a low-carb diet, cauliflower can be used to replace grains and legumes in a wide variety of recipes. Some popular substitutions are are cauli-rice, cauli-mash, and cauli-hummus. Have you tried it?

5. Citrus fruits

Did you know that January is National Citrus Month? We are so used to thinking of grapefruit, lemon, limes, and oranges that we forget about the other equally tasty and nourishing citrus fruits. These include: tangelos, tangerines, Buddha’s hand, clementines, kumquats, pomelos, and ugli fruit.

All of them are among those fruits which are a rich source of powerful oxidants that may prevent many chronic conditions, especially cancer.

Due to their high water content, they can also help you stay hydrated in the winter. You can enjoy these citrus fruits in hot tea, mocktails or cocktails, and spritzer.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s.

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium.

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

7. Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate.

They’re widely used in soups and stews. You can also enjoy leeks in dips, salads, and even dishes such as quiche.

8. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They’re commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century.

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes!

9. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetable packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.

Rutabaga roots can be cooked with other root veggies. While the leaves can be added to salads and soups.

10. Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and provitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects.

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in stews.

In Conclusion

Each seasonal fruit and vegetable has a unique set of health benefits. From preventing chronic diseases to boosting the immune system, adding these amazing, nutritious foods to your daily diet with regular exercise is a good choice to help improve your health and well-being.

Sources

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-oleracea

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.medicalnewstoday.com/articles/284823#nutrition

https://www.britannica.com/plant/Citrus

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/282844

https://www.britannica.com/plant/kale

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

What's In Season: February Produce Guide

by Mirafruit, health, immune system, produce, root vegetables, seasons, super foods, vegetablesfebruary, seasonal eating

February is heart health month. I cannot think of anything healthier than eating those foods that are in season. When they are at the peak of ripeness they deliver the most nutrients. Exactly what your body needs.

1. Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day.

Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

2. Brussels Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century.

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals.

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served stir-fried, sauteed, or steamed.

3. Cabbage

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

4. Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people lack. Although the body makes some choline, we still need to consume choline-rich food to get enough.

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia.

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

5. Grapefruit

The grapefruit is a citrus fruit that originated in Barbados and became well established as home-grown American produce before spreading to other parts of the world.

Of all the citrus fruits, grapefruits are among my favorites. They're full of vitamin C and beta-carotene, which helps protect cells from damage that often leads to heart disease or cancer. Grapefruits also have high amounts of lycopene known for their potential ability to prevent certain cancers, such as prostate.

Grapefruits are best enjoyed raw (when they're fresh and juicy!). Slice them up for salads or desserts.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s.

If you’re a big dark leafy greens eater, such as kale, it’s definitely important to make sure you’re getting the organic version of this as it is, unfortunately, number 3 on the 2021 Dirty Dozen List.

7. Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, plus copper, vitamin B6, iron, and folate.

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

8. Lemons

The relatively cool and climatic zones of coastal Italy and California are especially favorable for lemon cultivation.

Lemons contain a high amount of vitamin C, soluble fiber, and other compounds that may reduce your risk of heart disease, anemia, digestive issues, and cancer.

Just note that excessive lemon juice use can affect the enamel on your teeth. So, either brush your teeth or swish clean water in your mouth after drinking lemon juice or water that contains lemon juice.

Try my Lemon Millet Muffins for a zesty dessert treat!

9. Oranges

The citrus fruit oranges are believed to be native to the tropical regions of Asia. There are a number of varieties of orange; some of the most well-known are navel, blood orange, mandarin orange, tangerine, and clementine.

Whole oranges are a great way to keep your blood sugar levels steady due to their low glycemic index plus good fiber content. They are a rich source of vitamin C and other nutrients that can help fight inflammation as well as heart disease or even lower the risk of diabetes.

As The Ingredient Guru, I encourage you to avoid processed (i.e., canned) oranges, as they may contain harmful ingredients such as artificial colors, citric acid, and disease-causing high fructose corn syrup.

If you want to take advantage of oranges this holiday season, try my recipe Orange-Cranberry Bone-In Chicken Breasts. Enjoy!

10. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley roots. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes. Or make a roasted root vegetable side dish and add parsnips for a delicious flavor boost.

11. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Rutabaga roots can be cooked with other root veggies. While the leaves can be added to salads and soups.

12. Tangelos

Tangelos are a hybrid between the tart taste of tangerine or mandarin oranges and grapefruit, grown primarily in the United States. The two main areas for cultivating tangelos are in Florida and California.

Tangelos are a rich source of vitamin C and folate, which can help maintain healthy skin. Plus, they're high in fiber to keep you feeling full longer! Tangelo flavonoids have been shown to reduce oxidative stress, so it's no wonder this fruit helps improve overall health when eaten regularly.

Tangelos are an excellent addition to any recipe. They're often found in jam, cakes, and salad but can also be enjoyed as a flavorful fruit for desserts like frosting or pie filling!

13. Turnips

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects.

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

Sources

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-oleracea

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.medicalnewstoday.com/articles/284823#nutrition

https://www.britannica.com/plant/Citrus

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/282844

https://www.britannica.com/plant/kale

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

Powerhouse Summer Smoothie Bowl

by Mirafruit, summer, super foods, vegetables, vegetarian

Smoothies are a familiar way to get fruit into your diet. But you can take it one step further by adding veggies and healthy fat. This means you’re not simply getting a dessert disguised as a healthy snack, you’re actually getting several nutrient dense servings of fruit and vegetables.

If you’re familiar with the idea of smoothie bowls, then you know that there are a wide variety of bowl types as well as a never-ending list of ingredients to choose from. Smoothie bowls are a great way for you to get a lot of nutrients in an easy to digest dish. So where do you start?

This article provides a smoothie recipe that you are really going to love. The Powerhouse Summer Smoothie Bowl delivers great nutrition that’s easy to prepare and simply delicious.

Why You Should Try It

The reduced sugar in this smoothie is a definite plus. It’s more than just a fruit and fruit juice sugar bomb. With the addition of leafy green veggies plus avocado for a healthy fat, you’re getting a more nutrient-dense smoothie. And the toppings are booster foods that add a delicious and nutritious extra.

Dark leafy greens are always a good choice. Rich in antioxidants and important nutrients they tend to be high in vitamin A, vitamin C, calcium, iron and more. Due to their bitter nature, they’re also great for heart health and can help stimulate the liver.
The bromelain in pineapple aids the digestive function. A fabulous source of vitamin C and manganese, pineapple is also anti-inflammatory and an antioxidant-rich food.
Avocados are a good source of pantothenic acid and fiber, but they also deliver a nutrient dense punch with vitamin K, copper, and folate. Studies have shown them to be supportive of cardiovascular health as well as helping to balance blood sugar.
Known for their phytonutrient dense qualities, blueberries are high in vitamin K, manganese and are a great source of anthocyanins. Research indicates that they are helpful for blood pressure regulation, memory support, and have anti-carcinogenic properties.
Using green tea instead of juice not only cuts down on the sugar, but it also bumps the antioxidant qualities of this smoothie. Rich in the amino acid theanine and EGCG (epigallocatechin gallate), green tea has been shown to be supportive for brain health, boosting the metabolism, protective of brain function, and it’s anti-carcinogenic.
And last but not least are the toppings. The seeds are wonderful sources of protein and omega-3 fatty acids. The cacao is high in both fiber and iron as well as providing antioxidants and magnesium.

So all in all this smoothie is a great choice for real food nutrition. Either as a bowl or a traditional smoothie, it definitely delivers a nutrient-dense punch.

Powehouse Summer Smoothie Bowl

2019-05-10 17:44:04

Save Recipe

Ingredients

1 cup organic baby kale or spinach
1 cup frozen organic blueberries
3/4 cup green tea
½ cup pineapple
½ of an avocado
1 scoop collagen protein powder

Topping suggestions

¼ cup granola
2 Tbsp. pumpkin seeds or mixed sprouted seeds
1 Tbsp. flax seeds
2 Tbsp. cacao nibs
1-2 Tbsp. blueberries
1 Tbsp. goji berries

Instructions

Start by blending the blueberries, green tea and leafy greens
Add remaining ingredients and blend until smooth
If a thinner consistency is desired (for a smoothie rather than a bowl) add a little more tea
If a thicker consistency is desired then freeze the pineapple before adding to the blender
Pour/scrape into a cup or bowl
Use toppings of choice and garnish the smoothie as desired
Enjoy!

The Ingredient Guru, Mira Dessy https://theingredientguru.com/

More delicious summer recipes

Here are a few more fabulous summertime recipes

Three Delicious Pumpkin Recipes For Fall

by Miradrinks, nutrients, seasons, super foods, vegetarianfall, hummus, pasta, pumpkin, recipes, shake

It’s that time of year when the days are getting shorter, the temperatures are dropping, and all those scrumptious, warming, Fall foods are appearing at your grocery store. This includes pumpkin, one of my favorite, most versatile vegetables. Fabulous in soups, baked goods, as a side vegetable, and even as a snack using the seeds. Pumpkins are so tasty that I find it surprising how in the United States we spend nearly $600 million on pumpkins just to carve them up for Halloween and then discard them. They’re so nutritious and delicious that I think we should all be eating more of them.

Superfood Benefits of Pumpkin

Qualifying as a superfood, pumpkins are a wonderful source of potassium, vitamin A, a good source of vitamin C, and also provide quite a bit of fiber. Health-wise, due in part to their high antioxidant status, studies show pumpkin may be supportive in decreasing the risk of cancer. They’re also believed to help with improving insulin regulation, lowering blood pressure, providing lignans (which can have an antimicrobial benefit), and consuming pumpkin may even be helpful for the treatment of benign prostatic hyperplasia.

It’s not just the flesh of the pumpkin that’s good for you. The seeds also have health benefits. Helpful for cholesterol metabolism and in addition to being a good source of protein, the seeds also deliver tryptophan, manganese, phosphorus, copper, magnesium, and zinc. All of this goes a long way towards making pumpkins and their seeds something you definitely want to add to your nutritional plan.

Pumpkin Recipes

While almost everyone is familiar with pumpkin pie and pumpkin bread, and possibly even pumpkin soup, there’s so much more you can do with them. Here are a few delicious ways to add more pumpkin to your Fall menu and bump up your nutrition.

Pumpkin Hummus

Print Recipe Pin Recipe

Ingredients

2 cups cooked chickpeas (or 1 15 oz can organic chickpeas, drained and rinsed)
15 ounces pumpkin puree
juice of 2 lemons (about 4 tablespoons)
1/3 cup virgin olive oil
1/2 cup tahini paste
3 cloves garlic finely minced
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
1 1/2 tsp sea salt
2-4 Tbsp chickpea liquid, as needed for consistency

Instructions

Blend all ingredients except salt and liquid together
If needed, add chickpea liquid 1 Tablespoon at a time for smoothness and consistency
Once fully blended add salt to taste
Best served at room temperature

Pumpkin Alfredo

Print Recipe Pin Recipe

Ingredients

1 pound gluten-free tagliatelle (my preferred brand is Jovial)|
2 Tbsp organic butter
2 Tbsp gluten-free flour
3 garlic cloves, minced finely
4 cups organic milk
1 cup pumpkin puree
1 tsp finely minced rosemary
1 pinch red pepper flakes (to taste)
sea salt and fresh ground pepper to taste
shaved parmesan for topping
minced rosemary for topping

Instructions

Cook, drain, and lightly rinse pasta
Heat butter in a saucepan, add flour and whisk until combined
Add garlic, pepper, rosemary, and milk, reduce heat
Whisk all ingredient together until fully combined
Add pasta to the sauce and combine, coating noodles well
Garnish with extra minced rosemary and shaved parmesan

Superfood Pumpkin Shake

Print Recipe Pin Recipe

Servings 2

Ingredients

1 cup pumpkin puree, cold, not freshly cooked
2 bananas
½ cup plain organic Greek yogurt (full fat if possible)
½ cup unsweetened almond milk (avoid carrageenan)
2 tbsp protein powder
1 tsp honey
1 tsp ground flax seeds
1 tsp bee pollen granules
1 tsp pumpkin pie spice
2 cups ice

Instructions

Blend well until fully combined
If needed add extra liquid to fully blend ingredients together

For a few more Fall posts be sure to check these out:

Amazing Health Benefits Of Kimchi

by Miralacto-fermentation, super foods, Uncategorized

amazing health benefits of kimchi
A lot of research has recently come out praising the health benefits of kimchi, a popular fermented food originally from Korea. It's made by a simple process of fermenting cabbage, spices, and other vegetables in a tightly closed jar. Although traditionally made kimchi does have a specific type of crock that is used, it can be made at home in glass jars. Kimchi is practically a super-food; a low-calorie, high fiber condiment that can be used to heal many ailments and improve overall health.

Due to the fermentation process kimchi is an excellent source of probiotics, these are the good bacteria that help your body fight off various infections. Kimchi is also packed with vitamins and minerals such as vitamin A, some B vitamins, iron, calcium, and selenium. These all contribute to supporting muscle growth, improve your immune system, and improve blood flow.

If you suffer from high cholesterol kimchi may be the answer you're looking for as part of a heart-healthy diet. Recent research has proved that kimchi has the ability to lower cholesterol levels when eaten on a daily basis. Garlic, one of the key ingredients in kimchi, is a great source of both allicin and selenium. Allicin is a well-known compound that can reduce cholesterol levels, which will help decrease chances of developing strokes and heart attacks. The selenium, another active compound in garlic, can help lower cholesterol levels by preventing cholesterol plaque from building up in your artery walls.

The fermentation process to make kimchi also contributes to the delicious taste and creates a rich source of probiotics. Probiotics are the healthy bacteria your body needs to maintain a balanced state of bacteria in your colon. The cabbage, which is the main ingredient in kimchi, will also help your body get rid of waste, and stabalize your bowel movements.

As a weight loss food kimchi is believed to be highly supportive due to its lactobacillus content. Lactobacillus is one of the many good bacteria your body needs to function at a top level. This good bacteria in kimchi can help control your appetite by lowering blood sugar levels. The fiber content in kimchi may also help you feel less hungry so you are not as likely to over=eat during the day.

Most of the ingredients used to make kimchi such as ginger, pepper, and garlic have all been known to support the immune system and are believed to have the ability to stop or shorten cold and flu symptoms. The antioxidants in kimchi are beneficial for protecting your body from free radicals. There are some theories which support the idea that high levels of free radicals may increase susceptibility to flu and colds.

Eating kimchi regularly may also help reduce your chances of developing certain cancers, such as stomach cancer. It is the cabbage used to make kimchi that gives it powerful antioxidants and flavonoids known to help prevent cancer. Along with the antioxidants and flavonoids it possesses, cabbage is also a rich source of glucosinolates. Glucosinolates when digested convert into a compound known as isothiocyanate, which is an effective anti-cancer phytochemical found in many cruciferous vegetables..

Although kimchi is considered a super-food with extraordinary health benefits it is important to eat it with caution. Eating too much of this fermented dish can cause digestive distress and may even increase your chances of developing gastric cancer. Also if you have high blood pressure be sure to carefully monitor your kimchi intake as it normally has a high amount of salt in it. You can eat kimchi by itself as a pre-meal or with meal condiment, add it to soups, to rice, or as a topping on sandwiches.

John Maddox is an experienced herbalist who writes about natural alternatives to medicine, nutrition, diet, and fitness. He is currently doing research on natural acne treatments; his work can be found online at Natural Acne Med.

photo: jqn

Superfoods Trending Down

by Miraeggs, fruit, immune system, legumes, nuts, super foods

According to a recent news article, superfoods are trending down. Not all superfoods, just the ones that have been the media darlings, acai, goji berries and the like. I actually like this trend because as I wrote previously (back in 2008 I might add) we don't need to import superfoods. Bringing them to your table from other countries that adds to the environmental impact of sourcing them. We would do better to utilize those that are readily available. It's more sustainable, eco-friendly, and also easier on your wallet.

What are superfoods

While there isn't a true definition for a superfood, it's generally accepted that they are foods with high levels of vitamins, minerals, and/or antioxidants. Eating them is supposed to be beneficial due to their increased nutrient values. To take advantage of their health benefits, choose local, or domestic, options.

Domestic superfoods

Berries– with lots of fiber and antioxidants they're great and easy to add to the diet in cereal, yogurt, salads, plain, anytime.

Eggs – high in protein (1 egg provides 6 g) with lutein and zeaxanthin (good for your eyes) eggs are nourishing, versatile and satisfying.

Nuts – raw and unsalted are the best. Soaked nuts are optimal for good nutrition. Providing monosaturated fats they are a great heart-healthy choice. Add them to foods such as cereals or baked good or take some along for healthy nutrition boosting snack.

Broccoli – yes, it is a super food. With an amazing nutritional punch, it provides not only fiber and a wide range of vitamins, but it also has sulforaphane which is a potent cancer-fighting detoxifier.

Beans – with a hefty dose of fiber and iron beans are an all-around good for you food. Soups, stews, and dips are a great way to add them to your meals.

Beta-carotenes – okay so this isn't a food but rather a group of foods. Found in orange foods (think sweet potatoes, winter squashes, carrots, etc) and dark leafy greens (the chlorophyll hides the color) like kale, spinach, collards, and more betacarotene is a powerful antioxidant that supports immune system health, reproductive health, and it's very good for your eyes.

So while imported superfoods may be trending down I'm rooting for an overall upward trend in the concept of nourishing foods.

Chayote Squash

by Mirafruit, super foods, vegetables, vegetarian

I recently had a wonderful sandwich made with a soft cheese and raw chayote squash on a crusty french bread. The crisp fresh flavor of the chayote complimented the soft cheese and gave the sandwich a wonderful consistency.

Chayote (pronounced chai-oh-tee) is a member of the curcurbitaceae family, which also includes melons, cucumbers, and squash. Sometimes call a pear squash it can be eaten either raw or cooked.

Nutritionally it is an excellent addition to your diet, being very low in calories, only 25 per cup, with a high level of vitamin C, folate, and manganese (a mineral that is important for bone growth). That one cup also provides a modest amount of protein and 2 grams of fiber. It is believed to have diuretic properties and apparently there are Central American cultures that use it to treat kidney stones and other urinary disorders.

Currently at their peak they can be added to a wide range of raw salads or cooked dishes. Consider trying this wonderful recipe from Epicurious.

When choosing a chayote in the grocery store or farmer's market make sure to choose a firm unblemished fruit.

photo courtesy of David Monniaux | Wikimedia Commons

What’s The Next Superfruit?

by Mirahealth, super foods

According to an article I recently read, the baobab is the next superfruit. I imagine this means it should be hitting the shores of the USA any day now. No doubt to be found in a wide variety of items at the grocery store.

Health benefits of baobab

Apparently the fruit has extraordinarily high levels of vitamin C, nearly six times that of an orange. It is also reported to be high in calcium, potassium, and both soluble and insoluble fibers. The fruit is also anti-inflammatory and antipyretic (fever reducing).

In addition to all of the wonderful benefits of the fruit, many other parts of the tree are usable. These include the seeds, fibers, and leaves. These other products are apparently sometimes used in cosmetics and folk-medicines. Once they come to the United States they will no doubt find their way into every imaginable product.

What's wrong with superfoods?

While I am always happy to find foods that have great nutritional benefit or plants that have beneficial value, I confess to being underwhelmed at the thought of another “super” food. From açaí to goji berries to mangosteen and more, every new discovery brings a touted superfood. These are delivered to us at an enormous premium and pushed into our everyday consciousness via massive marketing campaigns to try to convince us to buy a product, any product, that has this newest discovery in it (sometimes in the most minimal quantities). In addition to the push by producers to include the newest, latest, greatest thing, by consuming, and often over-consuming, whatever this newest product is. Sometimes to the detriment of those who produce it.

One prime example of this trend is what has happened/is happening in Peru with the rise in popularity of quinoa. Farmers, feeling pressure to produce, are depleting the soil that would otherwise have an opportunity to lay fallow and recover. They are also switching not using the natural llama fertilizer as they reduce their herds to allow them to grow more quinoa. In the long run this quite possibly may lead to a reliance on chemical fertilizers which is not the best option for the soil or the plants.

Consider local superfoods

While it's interesting, and tasty, to have the availability of superfoods from other parts of the planet, don't lose your awareness of what is available around you. Before you rush off and buy the latest baobab concoction, think more about what you eat on a regular basis. Blueberries, sweet potatoes, avocados, liver, and pumpkin seeds are among just a few of the wonderful and delicious superfood that are available in the United States. If you live outside of the US consider looking for those nutrient dense foods that are available closer to home.

Improving daily nutrition is better for long-term health than jumping on the latest-and-greatest bandwagon. Spending your food dollars for overall health, such as fresh, local, organic food is better than spending a large sum for a small quantity of any food, no matter how super it purports to be. Remember to eat well from the abundance that surrounds you.