PINEAPPLE KIWI SMOOTHIE

Try this delicious, healthy smoothie. It’s loaded with vitamins, minerals, and antioxidants.
• 1 kiwi fruit
• 1 cup pineapple
• 1 tablespoon almond butter (optional)
• 1 cup coconut water
• ½ banana
• Blend all ingredients until smooth and Enjoy!

RAW KALE SALAD

Kale is one of my favorite foods and has many health promoting properties. It is an excellent source of vitamins A, C, K, and Omega-3 fatty acids. What you may not know is that kale is also an excellent source of calcium. Adding to that, the calcium in kale is better absorbed than the calcium in dairy products. Here’s why: protein from dairy and other animal foods create an acidic environment in the body causing calcium to be drawn from the bones in order to neutralize the high level of amino acids from animal based protein. Kales, vegetables and, fruits have an alkalizing effect on the body, so the calcium is absorbed as opposed to being drawn from the bones and excreted in urine.

Try this delicious Raw Kale salad and fat free dressing. Enjoy!

1. Take 2 bunches of kale and soak them in clean water, removing the center stem from the leaves.

2. Discard the stems and chop up the kale leaves, dry in a lettuce spinner.

3. Combine half an avocado and one half of a lemon and actively rub and combine into the chopped kale in a large bowl.

4. Add additional vegetables such as chopped tomatoes, carrots, cucumbers – as desired

5. To create a full meal you can add or combine any of the following healthy starches:
Smashed chickpeas with some paprika, salt, and dill
Brown rice, chopped oven baked potatoes, or toasted whole grain bread chunks

Fat Free dressing:
Blend white miso paste, apple cider vinegar, mustard, salt, and pepper.
Add the dressing to the salad or serve on the side.

raw-kale-salad

FOODS TO HELP GET YOU GLOWING THIS SPRING!

 

We have all heard the expression “you are what you eat” and according to recent research plant based foods provide high antioxidants, reduce inflammation, and create a powerful beauty elixir. Basically, plant based foods provide vitamins and antioxidants that help neutralize the free radicals that cause cells to age. Adding to that, the fiber in plant foods helps to eliminate toxins from building up in the body.  These qualities translate into gorgeous, glowing skin and a slim, healthy body. Try these vitamin and antioxidant rich foods for a healthy glow. To find out more on the value of antioxidants in food go to the Oxygen Radical Absorbance Capacity website: http://www.oracvalues.com.

  • VITAMIN E rich foods: nuts, seeds, almonds, flaxseed, walnuts, broccoli, spinach, sweet potatoes, mangoes and avocadoes
  • VITAMINS B rich foods: green leafy vegetables, whole grains, beans, bananas, and nuts. B vitamins also protect the body from too much homocysteine (a molecule that is linked to heart attacks). See study: http://www.ncbi.nlm.nih.gov/pubmed/17240287
  • VITAMIN C rich foods: camu berries, kale and green leafy vegetables, peppers, broccoli, guava, tomatoes, and peas
  • BETA-CAROTENE rich foods- carrots, apples, pears, butternut squash, and cantaloupe
  • BERRIES and GRAPES: strawberries, goji berries, acai berries, and blue berries. Berries and grapes have compounds that counter inflammation and improve brain health. See study: http://www.ncbi.nlm.nih.gov/pubmed/20028599

Carrot, Apple, Ginger, and Chia Seed Smoothie

Carrot, Apple, Ginger, and Chia Seed Smoothie

  • 2 medium carrots, chopped
  • 1 medium apple, chopped
  • 1 tablespoon fresh grated ginger
  • I tablespoon chia seeds, soaked in a small amount of filtered water for 10-15 minutes
  • 8 ounces of filtered water
  • Blend in a Nutribullet

This smoothie has many health promoting ingredients:

  • Carrots provide an excellent source of the antioxidant beta-carotene. They also supply vitamin C, K & E, calcium, fiber, and magnesium.
  • Apples contain vitamin C & B-complex, calcium, phosphorus, potassium, and fiber.
  • Ginger root has a calming effect and aids in digestion
  • Chia seeds are a great plant based protein and omega 3 fatty acid source