Still Harvesting My Greens in November

Just got in from the gym and decided to make myself a protein green smoothie. This is always a quicker option than cooking, especially when your tired. Check out my beautiful bouquet of greens. Just freshly cut from my garden. It’s November and cold here in New York, however my collard greens, curly leaf kale, Tuscan kale, and parsley are surviving strong. Even the two days of frost we had a couple of weeks ago. Kale and collards are cool-season greens that are part of the cruciferous family along with cauliflower, Brussel sprouts, and bok choy. They grow best in the springtime and fall and can tolerate frost. Leafy greens are power food packed with power nutrients. Plus all greens are low in calories. And a serving of just about any of the deeply colored ones contains your daily supply of vitamins K and A, most of your daily vitamin C, and a hefty helping of fiber, B vitamins and essential¬†minerals. They’re great additions to smoothies too.

  • 1/2 cup of kale
  • 1 cup collard greens
  • 1/2 cup of figs
  • 1 cup of flaxseed milk
  • 1/2 cup frozen strawberries
  • 1/2 cup frozen blueberries
  • 1 tsp of organic Maca powder
  • 1/2 cup of ice

Check out the protein content on this plant-based flaxseed milk. It taste sooooooo good. I bought it from Whole Foods.

Benefits of kale

  • Anti-Inflammatory Benefits of Kale
  • Glucosinolates and Cancer-Preventive
  • Kale also extend to its cholesterol-lowering ability

Resource: The World’s Healthiest Food – Kale

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Chia Seeds: Plant-based Obsession 

     Add Chia Seeds to your smoothies for a healthy alternative for protein. Chia seeds are easy and versatile in diets. You can bake them in muffins, breads, make pudding, and add them to your drinks.  According to the National Nutrition Database for Standard Reference, 100 grams of chia seeds contain 16 grams of protein, 30 grams of fat, 42 grams of carbohydrates, 34 grams of dietary fiber, 630 mg of calcium, 7 mg of iron, 335 mg of magnesium, 860 mg of phosphorus, 407 mg of potassium, 16 mg of sodium and 4 mg of zinc. Chia seeds also have vitamins such as vitamin C, thiamin, riboflavin, niacin, and vitamin E. Chia seeds also have no cholesterol!  They’re super easy to store and inexpensive. A ten ounce bag can cost you less than ten dollars, and it’ll last you a month.  

How do you enjoy your chia seeds and why do you incorporate them into your diet?

     For me, I’m dairy-free so the plant-based calcium benefits are extremely beneficial for my body. Calcium is needed for healthy bones. The good thing about it, I have healthier alternatives. Cutting dairy out was hard for me since I’ve grown up eating every dairy option to mankind. Now as an adult, it had to go.  After some tests and self observations, I realized dairy was the demise to my body’s existence. I was plagued with severe eczema, constipation, acne and a weakened immune system. Once I stopped, things moved along smoother, my skin cleared, and even the mucus significantly reduced in my body.  I wake up now in the mornings without that yellow mucus in my eyes, and my throat isn’t corroded with slimy gook.  I feel much lighter, and my immune is much stronger. I recover better from colds which I rarely get.  

Isn’t that awesome!  

     An article by Thomas Campbell, MD points out the importance of getting calcium from plant-based sources without dairy in your diet. Dairy causes a lot of problems. Find out what those are here.  I’ll stick to my plant-base options. Just 2 tablespoons of chia seeds yields 18% per serving of calcium. It’s the perfect addition to my smoothies along with spinach and kale which also have calcium. There are so many plant-based options for calcium. Explore them and be healthy! 
Resources:

Why Consume More Plants? 

Why Can Too Much Protein be a Protein?

Green Smoothie 

I woke up this morning feeling for an easy breakfast. I didn’t have the desire to cook. The kids are on their own for breakfast today. With two teenagers, they can fend for themselves in the kitchen and their little sister can eat whatever they cook. It’s just one of those days. I started my morning with a big mug of green tea with lemon and finished it off with a simple organic green smoothie for breakfast. I just used what was on hand. Luckily for me, I had some fresh organic spinach. 


Simple Recipe 
2 Ripe organic bananas

Hefty handful of organic spinach 

2 Cups of organic almond milk 

1 Tablespoon of organic chia seeds 

1 Cup of ice

1 Tablespoon of organic wheatgrass powder

The wheatgrass powder adds more vital nutrients to the smoothie making it a powerful energy booster.  The chlorophyll in the wheatgrass supports detoxification of the body. Apart from the detoxification, it also ensures that there is an increased amount of oxygen sent to every cell.


I like to add chia to my smoothies. This ensures I’m getting more fiber, Omega 3 & 6’s, and healthy protein in my diet.  These are simple additions you can infuse your juices or smoothies with to boost up your vitamin intake. 
Enjoy! 

Midday Snack for my Children

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Smoothies are super easy and healthy for everyone. If you have a picky eater at home, smoothies are wonderful for sneaking in your vegetables.

Adding just one cup of spinach or kale won’t turn your smoothie green. But the trick behind this is to add raspberries, strawberries, and blueberries. The colors in these berries will hide anything.

Ingredients:
1 cup spinach
2 cups raspberries
2 cups blueberries
1 cup pineapples
2 cups strawberries
2 bananas
2 cups apple juice
2 cups of ice

This made 4 cups so adjust accordingly.