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Posts Tagged ‘Vitamins’

I know it’s been a while, and there’s been a relative lack in recipes lately.. Good news, I’ve got some downtime so I suspect that’ll change over the next few weeks. I’ve been busy leading a yoga teacher training, and it monopolizes most of my time for 6 weeks. I graduated a group of teachers on Saturday (Oct 13), and now for some much needed rest.. and baking! Before the baking and inevitable Halloween smorgasbord of deviously delectable treats ensues, let’s start with something healthy! A sweet and delicious green juice! It does require a juicer, but if all you have is a blender.. you could do the same juice, you’d just have a little more pulp and fiber present ~ certainly still good for you! For those hesitant on drinking kale and/or mustard greens.. trust me, with enough apple and citrus, you can’t taste the greens! This recipe makes enough for a single pint, or two 8 oz Soy Candles By Phebes-size glasses.

Ingredients:
2 leaves kale
2 leaves mustard greens
about 8 sprigs fresh cilantro
a few additional leftover kales stems (I made some kale the other night for dinner and instead of tossing the stems, I save them for juicing)
2 medium gala apples
1 small lime
1 small lemon
1 medium tangelo

Directions:

1. Wash all your fruit and veg. Chop your apple into slices that will fit in your juicer. Set up your juicer and turn on. 🙂

2. Juice all veg and fruit, save the citrus. Using a citrus juicer (or your monstrously strong hands), juice the citrus and strain into the greens and apple juice blend.

3. Drink and enjoy!

**NOTE: Fresh juice such as this doesn’t have a long shelf-life, so only juice what you’re going to drink immediately ~ preferably within 10 min, if not within the hour. Vitamins and nutrients begin to breakdown after the first 10 min of juicing.. so the sooner the better for maximum benefit.

Happy Juicing!!

On this day in history:

(2009) Double Chocolate Diablo

(2008) Sopapillas

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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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blood orangesblood lust juiceOkay all you vegans out there..lets awaken the blood lust – for blood oranges, that is! Tap into your inner vampire, and thrive on this juice..It’s chock full of vitamin C, which creates that beautiful and healthy glow – not to mention fight scurvy. And why be immortal if you have bad skin and scurvy? This recipe makes about 8 ounces of wholesome goodness!

Ingredients:

juice of 2 blood oranges
juice of 1 large or 2 medium oranges

Directions:

Juice the oranges and strain into an 8 oz glass. Enjoy immediately!

Happy Juicing!

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grapefruitWhen I woke up on Sunday morning, I had the most insatiable craving for a juice. Perhaps because Spring is springing and therefore the weather was nice, or perhaps because I haven’t made a juice/smoothie since last Fall. Either way, I made a super delicious juice. And since I normally tell you all the benefits of a juice blend, here you go. Mangoes give our bodies β-carotene (which can be metabolized into vitamin A), magnesium, and vitamin C. Raspberries are an excellent source of antioxidants and phosphorous. We all know that cranberry juice is great for healthy kidney function (by preventing harmful bacteria from sticking to the bladder wall), but it also has antioxidant properties which improve cardiovascular health and help to prevent cancer. And my favorite component of this blend, the grapefruit. Grapefruits are a wonderful source of vitamin C which helps to lower cholesterol, maintain healthy blood cells, and increase resistance to viral infections. The pith of the fruit contains bioflavonoids – which you get when using a juicer, but are lost when using a citrus press. Also, be aware that vitamin C from freshly squeezed citrus deteriorates rapidly, so only juice what you’ll be immediately drinking – it’s not good for storage. This recipe makes about one 12-oz beverage!

Ingredients:

1/2 C frozen mango
1/2 C frozen raspberries
fresh juice of 1/2-1 Ruby Red Texas Grapefruit (depending on your tartness preference)
1/2-3/4 C cranberry juice (depending on how thick you like your smoothie)

Directions:

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

Ruby Red Raspberry Reviver

Happy Blending!

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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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Vitamins: Aisle 3…

..no wait, Produce Section! 🙂 As promised, here’s the latest in our health posts…all you’ve ever wanted to know (and possibly more) about vitamins. Remember in elementary school in language arts we had to start each paper with a thesis statement… well, since I believe we all learn of these nutrients at some point but as we age we tend to forget..let’s go back to the basics and start with a theme.
“Vegetables provide the broadest range of nutrients of any food class: sources of vitamins, minerals, carbohydrates, and protein.”

The little fat they contain is in the form of essential fatty acids. Protein, carbs, and fats can be found in greater discussion here, but this post is where I want to talk about vitamins, with a future one focusing on minerals.

Water-soluble vitamins: Those which dissolve in water and are readily excreted from the body.

Major Dietary Sources; Major Functions/Effects of deficiency; Recipes
B1 (Thiamine): Whole grain wheat & rye, brewers yeast, nuts, molasses, chickpeas, kidney beans, rice bran, sunflower seeds, soybeans, wheatgerm. Helps regulate carbohydrate metabolism, aids in production of HCl, needed for energy production; Deficiency = Impaired carbohydrate metabolism, peripheral nerve changes, edema, heart failure, mental disturbance, paralysis, constipation, anorexia. Peachy Blue Monster, Orzo with Peas Red Peppers and Onions, Red Beans and Rice, Three-Bean Chili, Naan
B2 (Riboflavin): Whole grains/cereals, wheatgerm, spinach, brewers yeast, molasses, beets, almonds. Aids cellular respiration, releases energy to cells, good for healthy skin & mucous membranes, needed for optimal nerve function; Deficiency = Sensitivity to light, eye lesions, cataracts, vomiting, diarrhea, muscular spasticity. Peachy Blue Monster, Orzo-Almond Salad, Cranberry-Almond Green Bean Salad, Blueberry-Almond Icing
B3 (Niacin): Whole grains, brewers yeast, peanuts, dried beans & legumes, potatoes, pulses, sunflower seeds. Aids carbohydrate metabolism, production of sex hormones, reduces cholesterol, needed for healthy nervous & digestive systems & skin; Deficiency = Skin & gastrointestinal (GI) lesions, mental disorders, digestive disturbances, mucous membrane inflammation. Fresh Fruit Salad, Butternut Squash-Potato Soup
B5 (Pantothenic acid): Yeast, corn, dried fruit, lentils, peas, seeds & nuts, green veg, wheatgerm, whole grain products, synthesis by intestinal bacteria. Promotes proper growth, vitamin utilization, energy utilization, healthy response to stress; Deficiency = Fatigue, sleep disorders, neuromoter disorders, cardiovascular disorders, gastrointestinal distress, eczema. Fresh Fruit Salad, Orzo with Green Tomatoes Onions and Corn, Three-Bean Chili, Baked Rice Casserole
B6 (Pyridoxine): Whole grains/flours, brown rice, oat bran/germ, avocados, nuts, molasses, leafy greens, bananas, yeast, tomatoes, corn, carrots. Needed for energy production, healthy nervous system, brain & mental state, transport of amino acids across the plasma membrane; Deficiency = Dermatitis, nervous disorders, learning disabilities, anemia, kidney stones, fatty liver. Peachy Blue Monster, Chickpeas Romesco, Orzo with Green Tomatoes Onions and Corn, Oat Surprise Muffins, Cinnamon Rolls
B7 and B8 (Biotin): Yeast, brown rice, cashews, lentils, oats, peanuts, peas, sunflower seeds, walnuts, veg, synthesis by intestinal bacteria. Coenzyme concerned with nucleic acid synthesis, CO2 fixation, N metabolism, aids cell growth, fatty acid production, helps body process sugars, carbs, proteins & vitamins for healthy skin, hair, nails; Deficiency = Scaly dermatitis, muscle pains, weakness, insomnia, depression, fatigue. Peachy Blue Monster, Oat Surprise Muffins, Walnut Shortbread, Cashew Raspberry Icing
B9 (Folic acid, Folacin, Folate): Leafy greens, yeast, barley, fruit, chickpeas, lentils, peas, rice, wheatgerm, soybeans, synthesis by intestinal bacteria. Needed for red blood cell formation, aids growth, reproduction, digestion, important for healthy nerve growth (particularly in developing fetus); Deficiency = Failure of red blood cells to mature, anemia, GI disturbances, & diarrhea. Peachy Blue Monster, Fresh Fruit Salad, Chickpea Fritters, Naan, Shepherdess’ Pie, Stuffed Bell Peppers
B11 (Choline): Leafy veg, soybeans, peanuts, potatoes, cauliflower, flax & sesame seeds, oats, lentils. Part of phospholipids, precursor of acetylcholine; Deficiency is unlikely. Sweet & Spicy Nuts, Papas Refritas, Saffron Taters, Vegetable Curry
B12: Yeast, synthesis by intestinal bacteria, veg burger mixes, TVP, soy milks, fortified cereals. Important for health of brain & nervous system, coenzyme needed for RNA synthesis & for erythrocyte formation to prevent anemia; Deficiency = Pernicious anemia, nervous disorders (demyelination), malformed red blood cells, general weakness. Veggie Sushi (Nori Rolls), Vegan Cinnamon Rolls *to be on the safe side, take a B12 or B complex vitamin
C (Ascorbic Acid): Citrus, tomatoes, green peppers, alfalfa sprouts, broccoli, potatoes, Brussels sprouts, blackcurrants, guava, kiwi, papaya, spinach, strawberries, apples, watercress, cauliflower. Necessary for oxidation reactions, synthesis and maintenance of collagen, aids bone & tooth formation, healing, promotes healthy blood capillaries & gums, healthy skin, aids absorption of iron & production of hemoglobin, protects against cancer, heart disease, allergies, infections, cold, stress; Deficiency = Scurvy, failure to form normal connective tissue fibers, anemia, low resistance to infection, bruises. Clementine-n-Mango Juice, Cranberry-Coconut Cookies, Chickpeas Romesco, Fresh Fruit Salad, Butternut Squash-Potato Soup
Inositol (B family complement): Bananas, brown rice, oat flakes, molasses, nuts, vegetables, yeast, wheatgerm. Aids metabolism, reduces cholesterol concentration, slows hardening of arteries; Deficiency = Fatty liver, constipation, hair loss, eczema. Banana Bread, Red Beans & Rice, Sweet & Spicy Nuts

Fat-soluble vitamins: Those which are absorbed through the intestinal tract with the assistance of lipids.

Major Dietary Sources; Major Functions/Effects of deficiency; Recipes
A (carotene): Technically it’s the provitamin form that’s found in foods: apples, grapes, papaya, cantaloupe, apricots, watermelon), oils, yellow orange & green veg (broccoli, kale, spinach, carrot, pumpkin, sweet potato, watercress, & parsley). Needed for growth differential & structural maintenance of epithelium, formation of visual pigments, important antioxidant, protects skin, keeps vision healthy; Deficiency = Night blindness, xerophthalmia, skin lesions, allergies, dry hair, fatigue, failure of skeletal growth, reproductive disorders. Clementine-n-Mango Juice, Peachy Blue Monster, Shepherdess’ Pie, Veggie Fried Rice, Spicy Noodles, Veg Curry, Orzo w Peas Red Peppers and Onions, Fruit Salad, Butternut Squash-Potato Soup
D: Fortified cereals/grains, synthesis of D3 results from UV radiation (sunlight) of 7-dehydrocholesterol found in the skin. Increases calcium & phosphorus absorption from digestive tract, helps control calcium deposition in bones & teeth, promotes proper heart action; Deficiency = Rickets in children, osteomalacia in adults, diarrhea, insomnia, nervousness. 10-15 minutes a day in the sun (without sunscreen) should do it!
E: Leafy green veg, wheatgerm oil, peanuts, whole grains, corn oil, almond, hazelnuts, sunflower seeds & oil, walnuts, whole wheat flour, apples, oranges, grapes. Helps red blood cells resist hemolysis, aids in muscle and nerve maintenance, acts as antioxidant to prevent cell membrane damage of unsaturated fats in cells; Deficiency = Increased fragility of red blood cells, dry hair, hemolytic anemia in newborns. Clementine-n-Mango Juice, Fruit Salad, Orzo w Green Tomatoes Onions & Corn, Three-Bean Chili, Walnut Shortbread
K: Molasses, safflower oil, leafy green veg, broccoli, Brussels sprouts, spinach, green tea, oats, cauliflower, soybeans, synthesis by intestinal bacteria. Aids in prothrombin synthesis (clotting factors) in liver; Deficiency = Failure of blood to clot, severe bleeding, hemorrhages. Oat Surprise Muffins, Vegan Pizza Verde, Chocolate Chip Cookies (with oats)

Oh, and something else we were taught in elementary school: Eat your veggies!

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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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