RSS

Tag Archives: vitamin a

Amazing Watermelon-Lemonade

So glad it is watermelon season…yum!

Water melon is juicy, refreshing, sweet and packed with tons of vitamins and antioxidants; a great source of vitamin C, A and contains the super mix of B vitamins and magnesium which are great for energy, mood and balancing the effects of stress in your body. In addition, water melon is a fabulous source of lycopene, a potent antioxidant. It contains higher amounts of lycopene than any other fruit or vegetable and has almost double the lycopene of tomatoes. I could easily stop here and watermelon would still be a winner but there is more! Watermelon is rich in water, obviously… so very rehydrating, and it has a balance of electrolytes including sodium and potassium; so very replenishing on a warm summer day.

Below is a fabulous Watermelon/Strawberry (optional) Lemonade Recipe:

  • 8 cups watermelon
  • 4 lemons, juice from and a dab of rind if using organic lemons
  • 1 cup strawberries (organic only – think dirty dozen)
  • Maybe a dab of stevia or truvia or agave (to taste, you will probably not need it if your fruit is ripe)

Place all ingredients in blender and blend until smooth. You can also freeze this delightful refreshing beverage in ice cube trays and use instead of ice to add flavor and nutrients to your water or just to suck on a hot summer day!

 

 
Leave a comment

Posted by on July 2, 2013 in Uncategorized

 

Tags: , , , , , , , , , , , , ,

What’s not to Love about Kale…

In the mornings I love to take my cup of tea or coffee kale cabbage saladkaleand me out to the garden and peruse. What’s amazing is that despite the super cold winter, there a few kale plants that have popped up from hardy seeds that I threw in last year. And if you know me you also know that I love my kale, so I am extremely delighted.

What’s not to love about kale?

1. kale is a superfood, need I say more? Yes I will- It’s a member of the Brassica family of vegetables, which include cabbage and brussels sprouts which have gained quite the reputation as potential cancer-fighting foods. Kale is packed with the organosulfur compounds that may lessen the occurrence of some cancers. Studies also suggest that the phytonutrients in kale and other Brassicas may actually help the liver neutralize potentially cancerous substances.

2. Kale is full of beta-carotene, an important nutrient for good vision also the prevention of cataracts.

3. Kale is also an excellent source of vitamin C, just one cup will give you 88% of your RDA od vitamin C which is great fro your immune system and helpful for protection against viruses like the common cold as well as the flu.

4.,Kale is rich in minerals, such as iron, manganese, calcium and potassium. Potassium is excellent to help reduce blood pressure. Calcium is needed for optimal bone integrity.

5. A cup of kale provides 10.4% of the daily value for fiber, which has been shown to reduce high cholesterol levels. Fiber can also help out by keeping blood sugar levels under control, so kale is an excellent vegetable for people with diabetes.

 
I may have shared this salad with you last year but that was oh so long ago and this is tradition so here is one of my favorite raw super healthy recipes….
 
Raw Kale Avocado Salad
 
1 bunch kale, take leaves off the stem and place in bowl and chop (about 8 to 10 cups)
1 avocado, diced
1 cup sunflower seeds, soaked for 6 to 8 hours
Dressing:
3 to 4 tablespoons freshly squeezed lemon juice
3 to 4 tablespoons extra virgin olive oil
1 to 2 cloves garlic, crushed
1/2 teaspoon sea salt and/or kelp
freshly ground black pepper
 
optional: mushrooms, red onion, shallots, grated carrots, beets, tomatoes, chopped parsley, dill, arugula would all be delicious. …you get the message, add what you love. Sometimes I even add my broken up flackers (http://www.drinthekitchen.com/) for more flavor, crunch and extra good omega-3 oils.
 
Chop the kale into small pieces and add it to a large bowl. In a smaller, separate bowl whisk together the dressing. Add the dressing to the salad and gently massage it into the kale with your hands. This will soften it almost immediately. Then add the diced avocado and whatever other vegetables you like. Drain and rinse the sunflower seeds and add them to the salad as well. Gently toss together and yum!
 
KALE CHIPS

1 clove garlic

  • 1 C Cashews, soaked at least 8 hours, rinsed and drained or you can use cahew butter as well
  • 1/4 C Nutritional Yeast*
  • 1/3 C water
  • 2 T Olive Oil
  • 1/2 tsp Smoked Paprika
  • 1/4 tsp Chipotle (spice)
  • Pinch Sea Salt

With processor running, drop in garlic and mince. Add the rest of the ingredients and process until smooth. Pour over kale chips in a bowl and massage until kale is coated. Bake on high in oven until crisp or dehydrate on screens at 115 for 4-6 hours or until crisp. *Nutritional yeast is not raw but used frequently in raw food recipes.

 

 
Leave a comment

Posted by on May 15, 2013 in Uncategorized

 

Tags: , , , , , , , , , , , , ,

 
%d bloggers like this: