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Posts Tagged ‘Minerals’

Some may say honey-don’t at the thought of melon with peaches, but I say honeydew! This was indeed surprisingly sweet goodness! I couldn’t taste the melon or the peaches explicitly, but the grapefruit tartness was altered to a sweet flavor that for those opposed to the tartness of the fruit would certainly appreciate. I can see this becoming a staple juice in my kitchen – another success from The Big Book of Juices and Smoothies. It’s a 5-star juice for the skin, as well as a 4-star juice for the immune system and for boosting energy. It’s full of beta-carotene, folic acid, vitamins B3 and C, calcium, magnesium, phosphorous, potassium, sodium, and sulfur. This recipe makes about 12 ounces. I drank about 8 or 9 ounces of it, and Mocha thoroughly enjoyed the rest.surprising sweetie smoothie

1 C frozen peaches
1/4 honeydew melon, seeds and skin removed then chopped
1 ruby red grapefruit (ideally from Texas), freshly juiced

Put all ingredients in a blender and blend until smooth. Enjoy!

surprising sweetie smoothie

Happy Blending!

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Microminerals

The third post in the Vitamins and Minerals trilogy. I’ve given you Vitamins and Macrominerals, so to conclude we’ll discuss the Microminerals. These are otherwise known as trace elements. Though they are found in very small amounts in the body, they do play a critical role in nutrition. People usually only need about 100 micrograms a day. Micronutrient malnutrition is typically found in underdeveloped countries, since those in developed countries have easy access to readily available foods and supplements. Micronutrients enable the body to produce enzymes, hormones and other substances essential for proper growth and development – thus the small amounts that are required can have big impacts on overall health.

Mineral; Food sources; Major Functions; Recipes in which to find it

Chromium: Vegetables,yeast, beer, unrefined wheat flour, corn oil. Necessary for glucose metabolism, formation of insulin for proper blood glucose concentration. Peachy Blue Monster, Naan, various Steamed Vegetables, Pasta Primavera, just about any vegetable recipe on this site 😉
Cobalt: Broccoli, spinach, oats. Necessary for formation of red blood cells. Moroccan Veg, Scape Bake, Green Enchiladas, Oat Surprise Muffins
Copper: Wheat products, barley, cocoa, lentils, molasses, mushrooms, nuts, oats, seeds, wheatgerm. Necessary for hemoglobin formation, maintenance of certain copper-containing enzymes, proper intestinal absorption of iron. Dulce de Bourbon Chews, Sweet and Spicy Nuts, Oat Surprise Muffins
Fluorine: Fluoridated water, toothpastes, tea. Hardens bones & teeth, suppresses bacterial action in mouth. Herbal teas, Green teas, Black teas
Iodine: Iodized table salt, seaweed (nori). Necessary for synthesis of thyroxin, which is essential for maintenance of normal cellular respiration. Nori Rolls, and any dish you salt… 🙂
Iron: Beans, raisins, molasses, dried spirulina, pepita, sesame/sunflower seeds, quinoa, soy flour, endive, pistachios, tomato paste, miso, apricots, oats, lima beans, wheat, barley, lentils, peaches, spinach, wheatgerm, potatoes, peas, gingerroot, tahini, beets, thyme, nuts/nut butters. Component of hemoglobin, myoglobin; necessary for transport of oxygen to tissues, cellular oxidation. Peachy Blue Monster, Fruit Salad, Black Bean Quinoa Salad, Roasted Thyme Potatoes, PB Cups, Refashioned PB Cookies
Manganese: Bananas, bran, beans, leafy vegetables, whole grains, nuts. Necessary for formation of hemoglobin, activation of enzymes; Important for tissue respiration, growth, healthy nervous system. Dulce de Bourbon Chews, Breakfast Burritos, Blueberry Bran Muffins, Green Enchiladas
Molybdenum: Legumes, green leafy vegetables, peas. Component of several enzymes. Lime-Saffron Millet ‘Pea’laf, Italian Herb Veg & Quinoa, Chickpea Cauliflower and Kale curry
Selenium: Whole grains (especially the bran and germ), onions, celery, cabbage, broccoli. Enzymes, lipid metabolism, antioxidant (protects plasma membranes from breaking down). Dulce de Bourbon Chews, Fresh Fruit Salad, Red Beans & Rice Soup, Cornbread stuffing
Zinc: Legumes, green vegetables, mushrooms, sunflower seeds, pepitas, brewer’s yeast. Part of many enzymes, important in wound healing, cell growth, and cell repair. Chickpeas Romesco, Fresh Fruit Salad, Sweet & Spicy Nuts, Green Enchiladas

Happy and Healthy Eating!

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Macrominerals

Continuing with educating the masses on how a vegan diet can give you everything you need (see previous vitamin post), here’s the Macrominerals: what they do for you, and what foods and recipes you can find them in! Aptly named macrominerals are those which are found in the body in larger amounts than microminerals. Macrominerals are also consumed in larger quantities and provide bulk energy.

Mineral; Dietary Sources; Major Functions; Recipes it can be found

Calcium: Soybeans, kale, spinach, watercress, parsley, seaweed, nuts/seeds, molasses, dried fruits, figs. Necessary for proper bone structure, normal heart action, blood clotting, muscle contraction, excitability, nerve synapses, mental activity, buffer systems, glycogen metabolism. Chickpea Cauliflower and Kale Curry, Fruit Salad, Vegan Pizza w spinach, Blueberry Bran Muffins/Loaves, Gingerbread Oatmeal Cookies
Chloride: All foods, table salt. Principle anion of extra-cellular fluid, necessary for acid-base balance, osmotic equilibrium, helps with muscle cramps. No special dish since we salt nearly everything these days..but beware of excess salt intake.
Magnesium: Green veggies, nuts, whole grains, molasses, yeast extracts, apples, figs. Necessary for proper bone structure, regulation of nerve and muscle action, catalyst for intracellular enzymatic reactions, especially those related to carbohydrate metabolism, prevent retinopathy. Clementine-n-Mango Juice, Dulce de Bourbon Chews, Fruit Salad, Blueberry Bran Loaves
Phosphorus: Beans, grains, fruits. Combine with coenzymes in various metabolic processes; necessary for proper bone structure, intermediary metabolism, buffers, membranes, phosphate bonds essential for energy production (ATP), nucleic acids. Clementine-n-Mango Juice, Classic 3-bean salad, Fruit Salad, Breakfast Burritos, Chickpea Cauliflower and Kale Curry
Potassium: Avocados, banana, broccoli, Brussels sprouts, dates, prunes, raisins, potatoes (with skins), cantaloupes. Major component of intracellular fluid, necessary for buffering, muscle contraction, nerve impulse transmission. Clementine-n-Mango Juice, Dulce de Bourbon Chews, Moroccan Veg with Spiced Orzo
Sodium: Most processed & packaged foods, table salt, breads. Major component of extracellular fluid, necessary for ionic equilibrium, osmotic gradients, nerve impulse conduction, buffer systems, helps with dehydration, muscle cramps, and kidney failure. Peachy Blue Monster, Pita bread, Chickpea Noodle Soup
Sulfur: Cabbage, garlic, onions, wheat germ . Structural, as amino acids are made into proteins. Banana Bread, Peachy Blue Monster, Red Beans & Rice Soup, Potato Gratin

Happy and Healthy Eating!

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Kale

Kale seems to be one of those vegetables that scare people off, maybe because of its strong flavor or because it’s denser (and therefore chewier) than spinach, I don’t know. But I’d like to encourage everyone to give it a try. It’s chock full of beta carotene, vitamin A, vitamin K, vitamin C, lutein, zeaxanthin and calcium; and is known for its antioxidant and anti-inflammatory properties (so it’d be great to pair with pasta if, like us, wheat makes you a little feverish). It is chewier than other greens, because it’s unusually high in fiber for a leaf. That has the benefit of making it very filling. Plus, I’m on a never ending quest to increase the number of plant species I consume, so if you’re new to kale, this can be another notch in the old cutting board for you. 🙂

When choosing your kale, you want the leaves to be very crisp and dark green. Then:

1. Give each leaf a rinsing, and pat down with a towel to remove the excess water.

kale1

2. You’ll want to remove the thick vein in the middle of each leaf. Just pinch both sides of the leaf while pulling the vein away from the back.

kale2kale3

3. Especially if you’re new to kale, you’ll want to cut it into thin strips, so you don’t get overwhelmed.

kale54. More kale recipes will be forthcoming, but now give it a try in my Chickpea, Cauliflower and Kale Curry.


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Here’s a juice that punches quite the wallop of vitamin C for preparing our defenses against the coming cold and flu war. I love the combination of mangos and clementines – it’s like a tropical party in a Florida orange grove, yet keeping the feel of my Texas peaches roots! I also thoroughly enjoyed the pulpy texture by just tossing in the clementine wedges whole instead of juicing them. So in addition to the obvious ascorbic acid (aka Vit C), what else are we getting from this orange-colored blend? Well, as with all orange/yellow fruits and veg we get beta-carotene. We also get folic acid, vitamin E, calcium, iron, magnesium, phosphorous, potassium, sodium, and sulphur. In addition to the immune boosting properties, this juice is also good for boosting energy and is great for that healthy skin glow! This recipe makes about 12 oz. I could fill 1 and a half of the 8 oz Soy Candles by Phebes glasses (washed, of course).

Ingredients:

1/2-3/4 C frozen mango chunks (or 1-2 fresh mangos)
1 nectarine or peach, pitted and diced
2 clementines, peeled and separated into sections
1/2 C orange juice (fresh or prepackaged)

Directions:

Place all ingredients in a blender. Blend until smooth. Enjoy!

Happy Juicing!

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Want a boost the health of your skin? Want to boost your energy? Well, this juice (adapted from The Big Book of Juices and Smoothies) will do both with two simple ingredients! Blueberries and Peaches!! Two of my favorite fruits combined into one yummy juice – of course, you could always opt for a nectarine in place of the peach if you’re not a peach fan…and still get all the goods for your energy level and skin appeal. This juice also helps with immunity and it gets a 1-star for digestion (on a scale of 5-star for skin and immunity). It’s also chock full of nutrients: beta-carotene, biotin, folic acid, vitamins B1, B2, B3, B6, C and E, calcium, chromium, iron, magnesium, manganese, phosphorous, potassium, sodium, and sulphur. Whew…that was a mouthful! You could also play around with different berries, such as straw or rasp! Even a blackberry would be good blended in. If you want a thicker, smoothie appeal – toss in a banana (frozen or room temp)! The recipe makes one 8oz drink, so feel free to double!

Ingredients:

1 peach or nectarine, pitted and chopped
1.5 (women-sized) handfuls of blueberries (or 1 man-sized)

Directions:

Blend together in a blender…strain if blueberry skins bother you, or not, whatever.

Happy Juicing!

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I needed a little pick-me-up Tuesday after a celebratory dinner Monday night. I was wanting to use the cherries from the Farmers Market for some baked goodies, but I decided to add to the list of juices instead. Plus, I also figured after the cake and cookies I made this weekend..more baked goods were perhaps the last thing I needed. So I investigated in my Big Book of Juices and Smoothies and found something that would give me some energy, enhance my immunity, and just the slightest bit of detox 😉 Naturally, I made a wonderful addition using frozen blackberries…so here is a pineapple-cherry pick-me(and you, too)-up!

Ingredients:

1-2 large handfuls of cherries, pitted
1/2 fresh chopped pineapple
1/4 C frozen blackberries

Directions:

Blend all in a blender, if you’re like me and don’t have a juicer.

The frozen berries give it a thicker, smoothie appeal. Plus they make it a cold beverage since I hadn’t previously chilled my pineapple.

These fruits are good for energy, immunity, the skin, some digestion, and a little bit of detox. The nutrients contained in this blend include: beta-carotene, folic acid, vit C, calcium, magnesium, manganese, phosphorus, potassium, sodium, sulphur.

Blackberries are rich in antioxidants, particularly vit C. And pineapples contain an alkaline substance known as bromelain, which aids digestion and is linked to reducing inflammation in arthritis and other inflammatory disorders.

Happy Juicing!

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