For those moments when you want to indulge in some raw spinach - here is a smoothie that really is uniquely delicious, not too sweet, and VERY green.
Green Machine Smoothie
Raw spinach
Raw milk
1/2 avocado
1 t. spirulina
1 organic banana
1 t. raw honey
pinch of sea salt
Fill blender with raw spinach. Pour in a little raw milk - just enough to make it all blend-able. Add rest of the ingredients and blend until smooth and creamy.
Wednesday, June 26, 2013
Tuesday, June 25, 2013
Oxalic Acid and Greens For Smoothies
As those of you who follow my blog already know - I have been experimenting with smoothie making lately - and the smoothies I make often contain loads of raw spinach and raw kale - which are high in oxalic acid.
Having read several cautions lately regarding high levels of oxalic acid in foods such as raw spinach and raw kale I decided to read up on oxalic acid and oxalic acid containing foods. Small amounts of oxalic acid, contained in the occasional spinach salad, for instance, seldom pose a problem. However what about the popular green smoothie which contains a whole blender full of greens that are slugged down on a daily basis?
From what I have read - when oxalic acid occurs in high concentrations, as it does in some vegetables, such as those listed below, and fruits such as plums, figs, raspberries and blueberries (some of my favorites), and even chocolate, it can interfere with the absorption of important minerals such as calcium and magnesium which may even aggravate kidney stones over time.
Traditional preparations have historically relied on cooking and fermenting to help mitigate the effects of oxalic acid in these otherwise super nutritious foods.
VEGETABLES CONTAINING OXALIC ACID
Beets
Sweet potatoes
Celery
Dandelion greens
Eggplant
Kale
Chives
Broccoli
Carrots
Green Pepper
Parsnips
Potatoes
Pumpkin
Spinach
Squash
Turnip greens
Watercress
Okra
Collards
Escarole
Leeks
Purslane
Radish
Cassava
So to err on the side of caution - I decided to swap out the spinach and kale this morning.
New and Improved Morning Smoothie
1 c. coconut water
1 T. coconut oil
1 T. chia seed
1 c. frozen organic berries - raspberries, blueberries, blackberries, strawberries
1 frozen banana
handful of raw baby carrots
handful pea sprouts
handful sunflower seed sprouts
scoop raw protein powder
slice fresh ginger
Blend until creamy and smooth.
Having read several cautions lately regarding high levels of oxalic acid in foods such as raw spinach and raw kale I decided to read up on oxalic acid and oxalic acid containing foods. Small amounts of oxalic acid, contained in the occasional spinach salad, for instance, seldom pose a problem. However what about the popular green smoothie which contains a whole blender full of greens that are slugged down on a daily basis?
From what I have read - when oxalic acid occurs in high concentrations, as it does in some vegetables, such as those listed below, and fruits such as plums, figs, raspberries and blueberries (some of my favorites), and even chocolate, it can interfere with the absorption of important minerals such as calcium and magnesium which may even aggravate kidney stones over time.
Traditional preparations have historically relied on cooking and fermenting to help mitigate the effects of oxalic acid in these otherwise super nutritious foods.
VEGETABLES CONTAINING OXALIC ACID
Beets
Sweet potatoes
Celery
Dandelion greens
Eggplant
Kale
Chives
Broccoli
Carrots
Green Pepper
Parsnips
Potatoes
Pumpkin
Spinach
Squash
Turnip greens
Watercress
Okra
Collards
Escarole
Leeks
Purslane
Radish
Cassava
So to err on the side of caution - I decided to swap out the spinach and kale this morning.
New and Improved Morning Smoothie
1 c. coconut water
1 T. coconut oil
1 T. chia seed
1 c. frozen organic berries - raspberries, blueberries, blackberries, strawberries
1 frozen banana
handful of raw baby carrots
handful pea sprouts
handful sunflower seed sprouts
scoop raw protein powder
slice fresh ginger
Blend until creamy and smooth.
Monday, June 24, 2013
Vegan Blueberry Smoothie
This past month or so I have been exploring variations on a theme of smoothies.
Today I intend to go shopping for ingredients. Meanwhile, I have been using ingredients that I already have on hand.
When I make a smoothie using a raw/vegan protein powder, which I do every so often, and which can give a smoothie a powdery flavor, I like to add either a fresh slice of ginger or a fresh slice of lemon with the peel on or both for that matter. Lemon, in particular, gives the flavor of the smoothie a lift.
Vegan Blueberry Smoothie
1 c. coconut water
1/4 c. coconut milk
1 T coconut oil
1 T chia seeds
1 1/2 c. organic frozen blueberries
1 organic banana
1 scoop raw protein powder
slice fresh ginger or slice of lemon with peel
Blend until smooth and creamy.
Today I intend to go shopping for ingredients. Meanwhile, I have been using ingredients that I already have on hand.
When I make a smoothie using a raw/vegan protein powder, which I do every so often, and which can give a smoothie a powdery flavor, I like to add either a fresh slice of ginger or a fresh slice of lemon with the peel on or both for that matter. Lemon, in particular, gives the flavor of the smoothie a lift.
Vegan Blueberry Smoothie
1 c. coconut water
1/4 c. coconut milk
1 T coconut oil
1 T chia seeds
1 1/2 c. organic frozen blueberries
1 organic banana
1 scoop raw protein powder
slice fresh ginger or slice of lemon with peel
Blend until smooth and creamy.
Sunday, June 23, 2013
Coconut Berry Smoothie
Sunday morning - and I decided to mix things up a bit and create a non-dairy smoothie with some ingredients that I already had on hand. Though any frozen organic berries will do - this morning I used a combination of acai fruit and blueberries along with some canned coconut milk that was left-over from making cardamom flavored basmati rice pudding with my son.
Coconut Blueberry Smoothie
1 c. coconut water
1/3 c. canned coconut milk
2 T coconut oil
1 T chia seed
1 organic banana
1 1/2 c. frozen organic berries
2 egg yolks
Blend coconut water, coconut milk, coconut oil, chia seed, banana and frozen berries until smooth and creamy. You may have to stir it a lot as it is very thick. Stir in egg yolks and enjoy!
Coconut Blueberry Smoothie
1 c. coconut water
1/3 c. canned coconut milk
2 T coconut oil
1 T chia seed
1 organic banana
1 1/2 c. frozen organic berries
2 egg yolks
Blend coconut water, coconut milk, coconut oil, chia seed, banana and frozen berries until smooth and creamy. You may have to stir it a lot as it is very thick. Stir in egg yolks and enjoy!
Saturday, June 22, 2013
Egg Yolks and Blueberry Smoothies
Over the past month I have eaten anywhere from one to three raw egg yolks a day. I have stirred egg yolk into blended soups for added thickness, I have added them to salad dressings, and this morning I stirred raw egg yolk into my morning smoothie.
I have been reading up on raw egg yolks lately and without a doubt they are superstars when it comes to nutrition. The yolk, in particular, is important because the fat-soluble vitamins A, D, E and K are concentrated in the yolk. The yolk is also where you will find plenty of B vitamins, including B6 and B12, which many folks are short on, as well as calcium and zinc. The bright yellow yolks of pastured eggs are loaded with important fat-soluble antioxidant nutrients such as lutein and zeaxanthin - known for preventing macular degeneration and cataracts. Egg yolks are rich in choline. Choline is a fatty substance that is a major component of our brain. Yolks are a good source of lecithin and contain Omega-three DHA another vital brain nutrient.
Raw Milk Smoothie
1 c. raw milk
1 c. organic blueberries
1 organic banana
1 slice fresh ginger
3 egg yolks from pastured egg - stirred not blended
Blend raw milk, blueberries, banana, and ginger until smooth and creamy. Stir in egg yolks.
I have been reading up on raw egg yolks lately and without a doubt they are superstars when it comes to nutrition. The yolk, in particular, is important because the fat-soluble vitamins A, D, E and K are concentrated in the yolk. The yolk is also where you will find plenty of B vitamins, including B6 and B12, which many folks are short on, as well as calcium and zinc. The bright yellow yolks of pastured eggs are loaded with important fat-soluble antioxidant nutrients such as lutein and zeaxanthin - known for preventing macular degeneration and cataracts. Egg yolks are rich in choline. Choline is a fatty substance that is a major component of our brain. Yolks are a good source of lecithin and contain Omega-three DHA another vital brain nutrient.
Raw Milk Smoothie
1 c. raw milk
1 c. organic blueberries
1 organic banana
1 slice fresh ginger
3 egg yolks from pastured egg - stirred not blended
Blend raw milk, blueberries, banana, and ginger until smooth and creamy. Stir in egg yolks.
Friday, June 21, 2013
Good Pregnancy Food
One week ago today I became the grandmother of two healthy boys.
Pre-conception and through out her pregnancy mother Charlotte did not stint on nutrient-dense foods.
Charlotte carried the babies full term and went into labor naturally at forty weeks and one day - which, I hear, is pretty impressive in the world of twins. With six midwives in attendance the babies were safely delivered at home.
At birth twin A weighed in at 6 pounds 8 oz. and measured 21 inches. He is long and lean and strong. At one week he is already filling out on breast milk. Twin B weighed in at a hefty 7 pounds 2 oz. and measured 18 3/4 inches. He is plumper than his brother and has been a contented baby with a calm disposition.
Little boys with big appetites can put a huge demand on a new mother's resources.
To keep Charlotte feeling good I have gotten into the habit of making a pre-breakfast smoothie in the morning to keep her going until breakfast.
I like the idea of making smoothies because they are convenient to make and are loaded with nutrients.
Though the smoothie I make varies every morning - here is an approximation of what it looks like.
Breakfast Smoothie
coconut water
organic baby spinach or baby kale
organic berries such as strawberries, blueberries, raspberries and blackberries
frozen acai puree
1 organic banana
1 scoop of raw protein powder
1 T. chia seeds
1 T. coconut oil
green stevia powder to taste
Blend until smooth and creamy.
Pre-conception and through out her pregnancy mother Charlotte did not stint on nutrient-dense foods.
Charlotte carried the babies full term and went into labor naturally at forty weeks and one day - which, I hear, is pretty impressive in the world of twins. With six midwives in attendance the babies were safely delivered at home.
At birth twin A weighed in at 6 pounds 8 oz. and measured 21 inches. He is long and lean and strong. At one week he is already filling out on breast milk. Twin B weighed in at a hefty 7 pounds 2 oz. and measured 18 3/4 inches. He is plumper than his brother and has been a contented baby with a calm disposition.
Little boys with big appetites can put a huge demand on a new mother's resources.
To keep Charlotte feeling good I have gotten into the habit of making a pre-breakfast smoothie in the morning to keep her going until breakfast.
I like the idea of making smoothies because they are convenient to make and are loaded with nutrients.
Though the smoothie I make varies every morning - here is an approximation of what it looks like.
Breakfast Smoothie
coconut water
organic baby spinach or baby kale
organic berries such as strawberries, blueberries, raspberries and blackberries
frozen acai puree
1 organic banana
1 scoop of raw protein powder
1 T. chia seeds
1 T. coconut oil
green stevia powder to taste
Blend until smooth and creamy.
Friday, June 7, 2013
What Diet Is Right For You?
In the past year or so I have devoted much attention to exploring the concept of what does or does not constitute a "Perfect Diet." I have questioned again and again, taking individual differences into consideration, whether there really is a diet that is perfect for everybody.
During the past couple of years I have experimented with my own diet, exploring various macro-nutrient thresholds, always with an eye to how I feel.
As I explored carb thresholds I experimented with low carb diets - even very low carb diets.
Without going into great detail I became convinced that low-carb diets were not ideal for my energy needs or sense of well being.
Just recently I came across a book that seems to address many of the questions I have had about my experience with low-carb and paleo-style diets in general.
For those of you who might be on a similar path - I highly recommend "Perfect Health Diet" by Paul Jaminet, PH.D and his wife Shou-Ching Jaminet, PH.D.
During the past couple of years I have experimented with my own diet, exploring various macro-nutrient thresholds, always with an eye to how I feel.
As I explored carb thresholds I experimented with low carb diets - even very low carb diets.
Without going into great detail I became convinced that low-carb diets were not ideal for my energy needs or sense of well being.
Just recently I came across a book that seems to address many of the questions I have had about my experience with low-carb and paleo-style diets in general.
For those of you who might be on a similar path - I highly recommend "Perfect Health Diet" by Paul Jaminet, PH.D and his wife Shou-Ching Jaminet, PH.D.
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