Berry Important News

Spring. Strawberries. Bright, plump, red. Sweet and juicy. Laden with pesticides. Move over apples, strawberries have stolen your spot as number one on the top of EWG’s dirty dozen list. 

What am I talking about?  Since 2004, the Environmental Working Group has been ranking pesticide contamination on 48 popular fruits and vegetables from over 35,000 samples tested by the US Department of Agriculture and the Food and Drug Administration.   They call it the EWG’s Shopper’s Guide to Pesticides in Produce, or as it’s more commonly known: "The Dirty Dozen and Clean 15”  lists. This is the go-to guide for how to prioritize your dollars on organic produce if you cannot afford to buy (or don't always have access to) organic produce all the time.  While there are several repeat offenders each year (apples, zucchini, strawberries, tomatoes and grapes), apples have been taking home the top prize until this year's list was released and strawberries came out on top.

(Want to know more? Read all about it here)

That's all fine and good, but how does this strawberry news affect you as a consumer? This is your cue to make sure the strawberries you eat are certified organic. Bonus if they come from local farmers. And with strawberries just coming into peak season, this is the time to indulge.  If you want to really stock up, then purchase a flat of strawberries, wash, trim and slice some for immediate eating and then prep the extras for later with my berry preservation method: 

Wash, dry and cut strawberries into slices or small pieces.  Spread them out onto a cookie sheet and place in your freezer until they are frozen.  Once frozen, scoop them up into a zip top plastic bag and store in your freezer for later use.  They are great added to smoothies, stirred into hot oatmeal or tossed into salad. This works great with blueberries and raspberries, too.

Strawberries are worth the extra cost of going organic and not just to avoid pesticides. They offer a great dose of nutrition! They offer plenty of vitamin C, fiber, they support heart health and are full of antioxidants and anti-inflammatory properties.

The possibilities of what to do with strawberries are (almost) endless.  How about a strawberry-cucumber smoothie? Or a chia seed pudding?  You can add them to your overnight oats, infuse your water with a few fresh sliced berries or even try them with my pesto chicken salad recipe.

So make the most of strawberry season – buy organic – and enjoy every sweet bite!

What’s your favorite way to eat strawberries?

Making Breakfast a Little Easier

Now that Thanksgiving is over, the holiday season is officially underway.  Busy will define most of our days and for many, skipping meals tends to be a casualty of the crazy schedule.  A little “holiday preparedness” in the kitchen can help you stay nourished and energized for the demands of this season.

I love smoothies for their versatility and ease, but they just can’t be made ahead of time and saved for later. These little smoothie jars are a great way to have an easy breakfast or snack waiting for you, only a quick blend with almond milk is needed before drinking one up.   You can load them up with your favorite smoothie ingredients: everything from fruit to greens and protein powders and nuts.  Fill mason jars with everything except your favorite blending liquid and then store in the freezer. Soon as a smoothie craving hits, simply dump the contents of your mason jar into your blender, add 8-10 ounces of almond milk or coconut water and blend until well combined.  You can even pour it back into your mason jar to drink (depending on your jar size).

Here is one of my favorite combinations... what will yours be?

MASON JAR SMOOTHIE

Place the following ingredients into a mason jar, cover and place into the freezer. When ready to blend, add the contents to your blender with 8-10 ounces of almond milk and blend on high until well combined.

1 sliced banana

½ cup frozen or fresh blueberries

1 cup spinach

1 scoop protein powder

¼ cup cashews

pinch of cinnamon

Enjoy!

Protein without the Powder

Most mornings of the week my Vitamix is busy blending up a delicious smoothie for breakfast.  I am diligent about quality ingredients… right down to the protein I put in the mixing container. Now, while smoothies make a great breakfast option, they must have enough protein in them to not have your blood sugar skyrocket. Protein will help you feel full longer, will stabilize your blood sugar and will help build muscle.  

Not everyone likes protein powder as a source for adding protein, and there are A LOT of not-so-healthy protein powders out there, some with too many processed chemical ingredients and many that taste like chalk. So what’s a smoothie-loving, breakfast drinker supposed to do if they want to power up their morning blend with healthy protein, but don’t want to get there with a scoop of powder?

My recommendation for a healthy adult is to start your day off with a breakfast that includes a minimum of 18 grams of protein. A smoothie is a delicious, easy way to meet that requirement. Even without using a protein powder.

Here are some protein options that can be added to your morning mix:

·      Whole-milk, Greek yogurt.  My favorite brand is Wallaby Organic and one cup contains 19 grams of protein. I use vanilla for a little sweetness.

·      Kefir – about 6 grams of protein per cup, but with the added benefit of live active cultures (good for gut health!)

·      Hemp seeds.  Just 2 tablespoons contain 10 grams of protein

·      Pumpkin seeds. ¼ cup = 5 grams

·      Cashews.  ¼ cup = 7 grams

·      Almonds. ¼ cup = 4 grams

·      Chia seeds. 2 tbsp = 4 grams

Let’s not forget about the protein that comes from other smoothie ingredients:

·      Banana, 1 medium = 1.5 grams

·      Blueberries, 1 cup = 1.1 grams

·      Avocado, 1 = 2.6 grams

·      Kale, 1 cup = 2 grams

·      Spinach, 1 ½  cups = 1.5 grams

·      Almond milk, 1 cup = 1 gram

If you add up everything that goes into the blender, you’ll find that it’s pretty easy to get to 18 grams of protein.

Start blending your way to a healthy start to your day!  What’s your protein smoothie combination going to be?

(resources: www.whfoods.com, www.webmd.com,www.ndb.nal.usda.gov)

4 Back-to-School Breakfast Ideas

It’s September and for many of you, that means back to school.  Even if your household doesn’t have any back-to-school schedules descending upon it, fall is still a good time to for some new delicious, healthy breakfast ideas.  This time of year is kind of like a second New Year’s day… a good time to make a fresh start for fall. Why not try one or two new recipes this month?

You will notice there are no cereal, bagels or “just a piece of fruit” on this list.  That’s because no matter how many whole grains or lack of sugar are in these items, they are not healthy breakfast choices -  all lack the necessary protein your body needs to start the day off right (think hunger control, improved focus and stable blood sugar). The only people who think cereal is a good breakfast option are the companies selling it to make a profit.  Yes, it’s easy, but it leaves you feeling hungry sooner and causes you to eat more at your next meal.

What other options do you have? How about four of them?

These four suggestions are all quick and easy.  A little planning ahead and you can have a week’s worth of healthy breakfasts on hand in a variety of flavors.  Above all, make breakfast a priority… skipping it does more harm than good.

1.   Mini quiches  - make a dozen of these crust-free goodies and have them ready for several days.  A great way to get some protein and veggies in your day!  Here is my version… customize the veggies with your favorites.

2.   Hand held oatmeal – this is not a regular oatmeal muffin.  Think of it as a bowl of oatmeal baked into a muffin shape.  The addition of chia seeds and nuts boosts the protein content and pairing it with Greek yogurt is a perfect morning match.  Just like the mini quiches, you can bake a batch on Sunday and have them ready for the week.

3.   Kicked up toast – while buttered and jellied toast is not a healthy way to start your day, there is a way to make it into a breakfast that will count.  Start with toasting sprouted bread (I like Ezekiel and Rudy’s brands) and then try top with almond butter (protein), a sprinkle of chia seeds (protein, fiber, omegas), banana slices and a dusting of cinnamon. My favorite spread is Cinnamon Chia Seed Peanut Butter by Bliss.  If you have a little more time in the morning, try topping your toast with a spread of pesto, a few spinach leaves and a scrambled egg.

4.   Protein packed fall smoothie – Smoothies are a good breakfast choice when they include at least 15 grams of protein, otherwise it’s too much sugar from all the fruit.  I like SunWarrior vanilla protein powder and a base of almond milk, but you can get your protein from Greek yogurt, too.  Tired of the strawberry-banana combination?  Try blending mangoes, bananas and pitaya (you can find mashed, frozen pitaya packets in the freezer section) with or a combination of banana, cinnamon and almond butter. Don’t forget to include a handful or two of greens!

Wishing you and your family a happy, healthy fall.  Enjoy!

Sweet as a Peach

Summertime is here and that means peach season is upon us… and I love peach season! You don’t have to live in Georgia to know the joy of a sweet peach. This fragrant, juicy fruit is slightly tart, has soft flesh and each bite gives you mouth-watering flavor.  Peach season is short and they ripen quickly, so they need to be eaten fast. But they are sooo tasty (and good for you, too!) so buy them fresh while you can. 

My favorite? White peaches.  They look similar to yellow peaches with the skin on, but they are a bit sweeter in taste and a little less tart. Peaches are on the “dirty dozen” list, so be sure to buy organic whenever possible.

Just one large peach gives you vitamin A, vitamins C & E (antioxidants), potassium, fiber and has about 70 calories. They are low glycemic (won’t spike your blood sugar) and give the most benefit when you eat the skin. Just make sure to wash thoroughly before eating.

Peaches are great on their own (eat the skin, please!) and can be baked, grilled or diced and served with a dollop of yogurt.  Ripened peaches can be diced and put in the freezer for future use. Besides eating peaches fresh from the farmer’s market, you can blend them into this healthy creamy smoothie for a cool summer treat. 

Have a Peachy Summer!

Is There A Dragon In Your Smoothie?

Want to add a burst of color and nutrition to your morning smoothie? Then consider adding dragon fruit to your next blender mix.

Dragon Fruit, otherwise known as Pitaya (pronounced pee-ty-uh), is a brightly colored fruit from a climbing cactus plant.  It’s common in southern Asia and is starting to make an appearance here in the U.S.

It is a bright magenta-pink exterior with green leaves that look a bit like dragon scales (thus it’s nickname). The interior can be white, green or magenta, all speckled with tiny seeds.  This wild looking fruit comes with a punch of nutrients, too: vitamin C, high fiber, B-vitamins, magnesium and omega-3’s from the seeds.

If you can find one in your grocery store (or Asian market), simply cut open, remove the peel and eat the speckled flesh.  It has a mild taste similar to kiwi or melon. Another way – and a much easier way! - to get some Pitaya in your life is to add some to your smoothie by buying it in frozen smoothie packs in your grocery store’s frozen fruit section. Look for the PitayaPlus brand (which is raw, organic, non-GMO, and no added sweetener) or ask your store manager if they’ll start to carry it. Here’s a recipe to get you started. Why not try adding a little dragon to your day?

Blend the following ingredients until desired consistency: 

Dragon Fruit Smoothie

8 oz. coconut water

½ cup pitaya or 1 frozen pitaya packet

1 banana

½ cup plain Greek yogurt

large handful of spinach

4 ice cubes

*add more or less coconut water to adjust consistency

It's That (Pumpkin) Time of Year Again

October isn’t my favorite month, but October brings pumpkins and that means pumpkin pie and pumpkin pie is definitely a favorite of mine!

This fruit is more than just a big round gourd to carve into a jack-o-lantern for Halloween and pumpkin goes beyond filling a piecrust for your Thanksgiving table. It can be a gourmet filling for ravioli or the base of a hearty fall soup. It’s great in risotto and homemade pumpkin bread, too.  Its flesh and its seeds are filled with nutrients and health benefits and can be eaten in a variety of ways.

Here are a few benefits of pumpkin:

·      1 cup of cooked pumpkin gives you 200% of the recommended intake of Vitamin A. It’s full of carotenoids, which aid your vision.

·      There are 3 grams of fiber in a 1 cup serving which helps fill you up and keep your digestion balanced.

·      Contains beta carotene, an anti-oxidant which helps to prevent cancer

·      Gives you vitamin C, which aids collagen production and keeps wrinkles at bay.

·      1 cup of cooked pumpkin contains more potassium than a banana. This helps balance your body’s electrolytes, especially after a heavy workout.

·      Pumpkin seeds – aka pepitas- are a great source of magnesium(good for your heart), and zinc (helps your immune system).

As much as pumpkin pie is a favorite of mine, Clean eating is still a priority so I have found a healthy, delicious way to get my pumpkin fix (and I don’t have to wait until Thanksgiving dinner to be over!).  It’s a pumpkin smoothie (recipe below). This smoothie is a great for breakfast or an afternoon snack – the taste of pumpkin pie without all the unhealthy ingredients found in a pie.

Pumpkin Smoothie  (makes 1 serving)

½ cup pumpkin puree

1 ½ cups milk alternative (I use almond milk)

1 serving protein powder

½ banana

½ tsp pumpkin pie spice

3-4 ice cubes

Blend until well combined.

[Print Recipe]

Enjoy!

There has been a lot of press lately regarding the non-existent pumpkin in Starbuck’s Pumpkin Lattes and so of all the seasonal pumpkin items you can enjoy, keep this one off your list!

A Rainbow of Possibilities

©growinwellness.com

Maybe it’s because I welcomed in the New Year in a place known for rainbows, but adding a variety of color to your morning seems like a good idea no matter where you wake up.  And what’s the quickest way to deliver? Make a smoothie.  One of the easiest breakfasts you can make is protein-packed smoothie.  Not only can you blend healthy goodness in minutes, you can easily take it on the go as a portable breakfast (or even as an afternoon snack).

Of all the things I love about morning smoothies, it’s hard to beat how many options there are.  (The irony of that statement, though, is that I have one favorite that I drink most days of the week). Once you have your basic recipe, you can personalize it any way you want. Before I leave you with my absolute favorite morning smoothie recipe, let me give you the framework for making a healthy smoothie and not a sugary dessert.

Start with a good base.  Coconut water is hydrating and has electrolytes, almond milk is a good choice for a little heartier base and if you really want to thicken up your smoothie and add a healthy probiotic boost you can use kefir* (a fermented yogurt-like liquid) as your base. * Kefir makes a thick smoothie, so you may want to add more fresh than frozen fruits.

Next add a high quality protein powder – choose plant based and one with no bad artificial sweeteners. Protein is a key element to breakfast – it stabilizes your blood sugar (reducing sugar cravings), strengthens your immune system and keeps you feeling full (helping with weight control). My favorite brands are SunWarrior Raw protein powder in vanilla, VegaOne all-in-one and Arbonne’s vanilla.

Include at least a cup of greens* (kale, spinach, collards) and a cup or so of fresh and frozen fruit and you have a good basic recipe. *Note: if you do not have a high powered blender, your greens will not pulverize quite as much, so expect to see small leaf pieces in the end result. 

Now, to really boost the power of your smoothie start adding in all kinds of goodness in the form of ”superfoods”:  hemp seeds, ground flax, chia seeds, maca powder, raw cacao, goji berries, nut butter, spirulina powder or even an avocado. Experiment with different combinations of fruits and add-ins until you find a few favorites.

You will notice that I do not list any sweeteners in my recipe. It is not necessary (or advisable) to add more sugar than what is already present in the fruit and protein powder. BUT, if you feel compelled to make your smoothie even sweeter, then I recommend using a teaspoon of raw honey (only raw!) or a few pitted dates.

Create your own weekly rainbow by changing up what you blend in the morning. The photo I posted shows a few variations. Love pink? Try blending strawberries and bananas with goji berry powder, flax and maca. Want to add a burst of sunshine to your morning? Blend mango with peaches and bananas, chia, coconut water and hemp seeds.  If purple is your favorite color, then mix blueberries, blackberries, strawberries and spinach with kefir for a base. And if green is your best color then a combination of banana, kale, cinnamon, chia seeds and flax will give you a green boost. The ones in the above photo do not all have greens, but do contain protein powder.

Which is my favorite ‘go-to’ morning smoothie?  The Green one, of course! Let me know what your favorite combination is!  Happy Blending!

Green Goodness Breakfast Smoothie

1 ½ cups almond milk

protein powder

1 tsp cinnamon

1 tbsp chia seeds

1 tbsp almond butter

1 tsp ground flax seeds

1 cup of kale leaves (washed and stemmed)

1 banana

3-4 ice cubes

Fill blender with ingredients in order listed and blend until well combined.  Pour into a glass and enjoy! (Or put in a disposable cup and take it with you.)