Pure & Simple Green Smoothies

Here are two delicious green super smoothies my hubby and I have been drinking for breakfast lately. The first recipe came from SUPERFOOD CUISINE - by Julie Morris.  The ingredients in this super smoothie are frozen mango chunks, banana, apple, lucuma powder, spinach leaves, chlorella, and water. The second smoothie was inspired by Julie's smoothie, only I use Just Barley (my favorite superfood) instead of the chlorella and pineapple chunks instead of the apple. These smoothies are an excellent way to ensure you are getting more vital nutrients in your day, as well as helping to keep your immune system healthy. The following is a breakdown of what you need for the smoothies and their health benefits. I  provided some links for the superfoods- lucuma powder, chlorella & Just Barley-all very inexpensive.  I hope you will give these superfoods and smoothies a try.

Pineapple is an excellent source of the trace mineral manganese, which is an essential co-factor in a
number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. Just one cup of fresh pineapple supplies 128.0% of the DV for this very important trace mineral. In addition to manganese, pineapple is a good source of thiamin, a B vitamin that acts as a cofactor in enzymatic reactions central to energy production. It is also an excellent source of Vitamin C, and a good source of copper, B1 and folate. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

Mango is very rich in nutrients. The mango contains Vitamin A, B1, B2, B3, B5, B6, and B9, plenty of Vitamin C, beta carotene, and traces of calcium, magnesium, iron, phosphorous, and potassium.  This sweet fruit is an excellent source of vitamin C (an antioxidant) which helps build your body’s defense system and strengthens your immunity. This factor alone helps prevent free radicals from attacking your body. Free radicals are harmful agents that form one of two ways—either naturally through the metabolic phase or through pollutants found in the air. Either way, free radicals break down the body and make you vulnerable to contracting illnesses such as the common cold, cardiovascular disease and even some cancers. Mangos are soluble fiber which helps lower the bad cholesterol  (LDL levels) which clogs arteries that can result in heart attacks or strokes. In addition, mangoes have special digestive enzymes (esters and terpenes) that significantly aid in breaking down food and reduce stomach acid which help with digestion.  also packed with vitamin A—a nutrient commonly found in carrots and eggs—and can help maintain the health of your eyes. This can include anything from helping fight against blindness, alleviating dryness in the eye and softening of the cornea.

Apples help protect bone health, prevent asthma, heart disease, and cancers such as lung, breast, colon, and liver.  New research suggests that the phytonutrient called queretin may help to prevent Alzheimer's.  The pectin in apples can help to lower LDL cholesterol, is good for diabetes and weight management, is a good source of vitamin C and an excellent source of flavanooids and antioxidants. It is important to keep in mind that a lot of the goodness of apples is contained in the skin, so make sure  you don't peel them. Apples also have 4 grams of soluble and insoluble fiber.

Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms. When fructooligosaccharides are fermented by these friendly bacteria, not only do numbers of probiotic bacteria increase, but so does the body's ability to absorb calcium. In addition, gastrointestinal transit time is lessened, decreasing the risk of colon cancer. Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.

Spinach-Spinach is an excellent source of bone-healthy vitamin K, magnesium, manganese, and calcium; heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and free radical-scavenging vitamin A (through its concentration of beta-carotene), vitamin C, and vitamin E. It is a very good source of digestion-supportive dietary fiber; muscle-building protein; energy-producing phosphorus and vitamin B1; and the antioxidants copper, zinc, and E. In addition, it is a good source of anti-inflammatory omega-3 fatty acids, and heart-healthy niacin and selenium. While this mixture of conventional nutrients gives spinach a unique status in the antioxidant and anti-inflammatory department, it is the unusual mixture of phytonutrients in spinach that "seals the deal" in terms of its antioxidant and anti-inflammatory components. In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, its difficult to find a more helpful source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also welcomed constituents of spinach leaves.

Lucuma is native to the highlands of Peru, Chile and Ecuador where it has been cultivated since ancient times. Navita Naturals sells 100% pure lucuma powder that is certified organic, kosher, vegan and raw. Lucuma is an alternative sweetener that is packed with minerals and vitamins. Among its nutritional attributes are carotenes and vitamin B3. The powder has a distinctively sweet taste that is a popular ice cream flavor among Europeans and South Americans. It is an excellent addition to desserts and smoothies.

Barley Grass-With 4 times the calcium of milk, 22 times the iron in spinach, and as much protein per ounce as a steak, barley juice is a true super food. Barley grass is loaded with every essential amino acid, over 12 minerals, and 13 different vitamins (including Vitamin K). It helps to support healthy immune function, combat fatique, increase energy, suppors natural detoxification, supports healthy digestion and naturally alkalizes & oxygenates the body.

Chlorella, one of the oldest 'whole foods' supplement, is a type of one-celled green algae known for   its nutritive and restorative properties. A special method of breaking the cell wall, at low temperature under low lighting, allows the nutrients (proteins, beta carotene, vitamin C, B vitamins, chlorophyll, and Chlorella Growth Factor) to remain intact and available for absorption. Taking Chlorella on a daily basis may improve overall health and wellness, boost energy and immunity, encourage detoxification, and aid in digestion.

Pure & Simple Green Smoothie
By Julie Morris (Superfood Cuisine)
Printable Recipe
Serves 2
1 cup frozen mango
1 apple (remove seeds)
1 ripe banana
2 cups baby spinach leaves
1 tbsp Lucuma powder
1/8 tsp. chlorella
2 cups water
Stevia (optional if needed for sweetness)

Place all ingredients in blender and blend until smooth.

Super Barley Green Smoothie
 By The Health Seeker's Kitchen (inspired by Julie Norris)
Printable Recipe
Serves 2
1 cup frozen pineapple chunks
1 cup frozen mango chunks
1 banana
2 cups spinach
2 tsp. Just Barley
1 tbsp. Lucuma powder
2 cups water

Blend well and enjoy:)

Raw Parmesan Kale Chips

These Parmesan Kale Chips are so healthy & delicious.  We had these at my recent "Healthy Desserts & Treats Class" and everyone loved them.  I also had everyone try them at my recent "Asian Cooking Class" and they all loved them as well. My 21 year old son probably ate an entire bunch of  the chips. He said they were so good. I think most people like them. They are a great healthy replacement for a salty chip snack.  Diana Stobo's video below shows how to make them.  Diana is the author of "Get Naked Fast"which is all about stripping all the unwanted foods and additives from your body. I have made this recipe with both cashew parmesan and walnut parmesan and they are both delicious.  Diana uses the walnut parmesan which is what I used for my recent treats class. If you don't have a dehydrator, you can make these in your oven as well.  They won't be considered raw, but they are still so good for you:)  Bake in oven at 350 degrees F for 10-15 minutes until kale is crisp.

A prime benefit of  kale is its high nutrient content. It is one of the most nutritious foods. Kale is a very good source of dietary fiber, calcium, manganese, copper, and potassium, as well as being particularly rich in vitamins A, C, B6 and lutein. One cup of kale contains just 33 calories, but provides over 200% of the daily recommended intake of vitamin A, an important nutrient for vision.

Unfortunately, kale is one of the vegetables with the most pesticide residues, and therefore it is best to choose organic kale. If organic is not available, be sure to wash it thoroughly before eating. For a ready source of fresh, pesticide-free kale, try planting some in your garden. It is easy to grow, and does especially well in cooler climates.
Other health benefits include:
•removing toxins from the body
•improving the immune system
•promoting and maintaining weight loss
•helping in the prevention of constipation, atherosclerosis, and high blood pressure.

Nutritional Yeast: nutritional yeast is grown specifically for its nutritive value. In addition to protein, dietary fiber, vitamins and minerals, it contains additional functional and beneficial components such as beta-1,3 glucan, trehalose, mannan and glutathione. Studies have show that these components have potential health benefits such as, improved immune response, reduction of cholesterol, and anti-cancer properties. The B-complex vitamins are essential to the wellness of body, mind, and spirit. Thiamin (B1) deficiency can lead to hand and foot numbness as well as damage to the central nervous system. Vegetarians, diabetics, and women taking birth control pills are highly susceptible to Riboflavin (B2) deficiency. Niacin (B3). Pyridoxine (B6) is needed for the production of antibodies and red blood cells, and promotes a normal functioning nervous and musculoskeletal system. Cyanocobalamin (B12) helps prevent nerve damage and anemia, aids in cell and blood formation, proper digestion, fertility and growth. This vitamin is also helpful during pregnancy and lactation.  Choose a Nutritional yeast that has been fortified to give you 150% of your B12 needs.



Raw Parmesan Kale Chips

Printable Recipe

1 or 2 bunches of Lacinato Kale (a.k.a. Dino Kale) You can also use Curly Kale, etc.

1 Tbsp. cold pressed olive oil

1/2 cup raw Parmesan (recipe below)

1.)  De-stem kale, wash and put on paper towel and dry leaves.

2.)  Cut each kale piece into 2 strips.

3.)  Lay kale directly on dehydrator sheet or you can use parchment paper.  Brush olive oil on each piece.

4.)  Sprinkle with desired amount of raw Parmesan mixture to each piece.

5.)  Dehydrate at 110 degrees.  If using parchment paper, remove leaves after 2 hours an place directly on dehydrator tray.  Dry an additional 8 hours. I have had them ready in 3 hours when placing them directly on the dehydrator tray.  They are very forgiving-I have left them on my tray for 10 hours and they turned out perfect.

Raw Parmesan

1/4 cup walnuts

1/4 cup nutritional yeast  Now Foods, Nutritional Fortified Yeast

1/2 tsp. sea salt

(grind in small blender until fine)

Raw Jicama Chili Fries

I absolutely love these delicious Jicama Chili Fries. Jicama (pronounced \ˈhē-kə-mə\ is a a pale brown turnip with a crisp sweet taste. It is the tuberous root of a tropical American vine (Pachyrhizus erosus) of the legume family that is eaten raw or cooked.  The Jicama originated in Mexico. You can find jicamas in most stores. I only used one jicama to produce this big bowl of fries!  Jicama health benefits are numerous! It is low in calories and an excellent source of fiber, potassium, iron, calcium, and vitamins C and E. In fact, 1 cup of jicama contains nearly 6 grams of fiber. Jicama helps keep your cholesterol levels under control and may help protect against heart disease. Eating jicama also helps boost your immune system, promote healthy bones, and protect you against colds and flu - all great reasons for enjoying jicama.  You will love these!

Raw Jicama Chili Fries
Printable Recipe

1 large jicama
1 tsp. extra virgin olive oil
1 tsp. chili powder
2 tsp. nutritional yeast
1/4 tsp. sea salt

1.)  Peel and slice jicama into french fry shapes.  Coat well with 1 tsp. olive oil.  Add chili powder, nutritional yeast and salt.  Mix well and serve.

Gorp Energy Bars

I woke up the other morning thinking about Gorp bars and how to create a healthy, but delicious version. If you are planning a long bout of exercise and need a simple way to pack the same convenient nutritional punch as an energy bar (with ingredients you know are good for you), try GORP. GORP, which some say stands for “Good Old Raisins and nuts” or “Granola, Oats, Raisins and nuts,” others claim it is a backronym that actually stems from the Old English verb "gorp," meaning to eat greedily:)

GORP is chock full of vitamins and minerals necessary to fuel a long workout. While GORP can be mixed with a number of different ingredients based on an individual’s nutrition needs and taste preferences, some common ingredients include: cashews or almonds, raisins or dried fruit, chocolate chips, oats, and various seeds. You can experiment and add cashew butter instead of almond butter or dried fruit instead of raisins.  Also, adding 1/4 cup of seeds will add even more nutritional value. 

I came up with this creation that I personally love. These bars are made with oats, white whole wheat flour, almond butter, coconut oil, agave nectar, applesauce, Vegan chocolate chips, almonds and raisins.  These are a perfect extra energy snack or treat. 

Gorp Energy Bars
Printable Recipe

2 cups old fashioned oats
1 cup white whole wheat flour
1/2 tsp. sea salt
2 tsp. cinnamon
1/4 tsp. nutmeg
1/4 cup almond butter
1/2 cup raw coconut oil
1/2 cup raw agave nectar
3/4 cup unsweetened applesauce
3/4 cup vegan semi-sweet chocolate chips
1/4 cup almonds (chopped)
1/4 cup raisins

Preheat oven to 350.  Mix dry ingredients together and set aside.  Mix almond butter, coconut oil, agave and applesauce together. Mix both dry & the wet mixtures together and then fold in the chocolate chips, almonds & raisins. 
Press into 9 x 9 greased baking dish trying to make it level.
Bake for 30 minutes.  Cut while hot (15 bars). Cool in dish.

Habenero Ranch~Kale in a Krunch

So.....Yummy and nutritious!! While shopping today at Good Earth, I found packages of 'Kale in a Krunch' by Alive & Radiant Foods out of Berkeley, CA. Some of you may have already found this and tried it. (Raw~Vegan~Dehydrated) They use Kale, Cashew, Lemon Juice, Nutritional Yeast, Miso, Apple Cider Vinegar, Habernero, Garlic, Spices & Himalayan Crystal Salt. This product has such a delicious flavor and delightful crunch. The package is usually more full than this, but I ate quite a few pieces and then took the picture.  All you need is a few and a glass of water to make you feel completely satisfied. I just kept eating them, because I couldn't believe how good they tasted. Has anyone else tried this delicious snack?