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Spinach Banana-Berry Smoothie

jhornbecker — Mon, 03 Mar 2014 17:04:03 +0000

We make so many different combinations of smoothies, I thought I would start sharing them with you. You can read all about how and why we incorporated smoothies into our lives here. Besides making smoothies, we also love to make smoothie pops — this is a great way to have a healthy treat on hand when you don’t have time to prepare something. And these pops are so much better for you than anything you can buy at a store. We usually put chia seeds in our smoothies to add some extra fiber, protein and omega-3s. They are tasteless and if you blend well enough, you will not know they are in there.

Chia Seeds

Chia is an edible gluten/grain free seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. Chia seeds are high in fiber and a great source of protein. One ounce of chia seeds is equal to 10.7 g of fiber, and contributes significantly towards your fiber intake for the day. Chia seeds are also a rich source of linolenic acid, that may aid in cholesterol reduction. One tablespoon of these seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries. They also contain mucin, strontium, 30% protein, Vitamins A, B, E, and D, and minerals including calcium, phosphorus, potassium, sulphur, iron, iodine, copper, zinc, sodium, magnesium, manganese, niacin, thiamine, silicon, and anti-oxidants.

The essential fatty acids, antioxidants and dietary fiber in chia seeds have shown promise in reducing systolic blood pressure and preventing the onset of high cholesterol, effects that may improve your overall cardiovascular health. (Source) Another potential benefit of consuming chia is the seeds’ positive effect on your bones. Chia seed contains calcium, an essential mineral that makes up an integral part of bone tissue. (Source)

See here to see how chia seeds compare to other foods, such as salmon and milk.

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Spinach Banana-Berry Smoothie

Prep Time: 5 minutes
Number of servings: 2

See Detailed Nutrition Info on

WholeFoodRealFood.com

Ingredients

1 cup spinach
10 frozen strawberries
1/2 cup frozen blueberries
1 cup almond or coconut milk
1 tsp honey
1 banana
1 tbsp chia seeds

Instructions
Combine all ingredients into blender.
Blend until smooth.
Enjoy!
Notes:
Use organic produce if possible.

Spinach Banana-Berry Smoothie

1 cup spinach
10 frozen strawberries
1/2 cup frozen blueberries
1 cup almond or coconut milk
1 tsp honey
1 banana
1 tbsp chia seeds

1. Combine all ingredients into blender.
2. Blend until smooth.
3. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

Green Juice for Kids

jhornbecker — Fri, 10 Jan 2014 04:08:48 +0000

I usually make smoothies for my kids, but today I tried juice and my 4-year-old asked for seconds! She said it is “so lemony good.”

2 cucumbers
1 lemon (juice the peel if it is organic)
Big handful of spinach

Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs in a single day. Juice the cucumber with the skin on because the skin contains a good amount of vitamin C, about 10 percent of the daily-recommended allowance.

Lemon water flushes out body toxins and is extremely beneficial for the body. Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies.

Spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. It is loaded with good things for every part of your body!

You can make a smoothie out of these ingredients (minus the lemon & cucumber peels). Add approximately 1 cup of water. An apple and some honey would be great additions too.

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

Green Juice with Lemon & Ginger

jhornbecker — Thu, 20 Jun 2013 12:03:25 +0000

I threw some leftover veggies together this morning for my juice and it turned out really good! The lemon and ginger added a nice flavor. This juice is very alkalizing, which is great for your body because disease cannot exist in an alkaline state.

Many people think lemons are acidic, when in actuality they are alkaline forming in our body and their high concentration of alkaline minerals have an overall alkalizing effect. “Lemon juice promotes the production of hydrochloric acid in the stomach (a great thing), and its acids are oxidized into carbon dioxide and water, which keep it from acidifying our systems. We want to consume alkaline-forming foods in abundance and make our bodies more alkaline, which will help keep us vibrant and beautiful, full of youth-inducing oxygen, and mentally calm and peaceful. Acidity is associated with a hard, lined face, wrinkles, disease, toxicity, low energy, a bleak outlook on life, and depression. We simply have more life force when we are alkaline! Fruits that are ripe are alkaline-forming. Organic fruits are the most alkaline, because they are grown in mineral-dense soil. Most fruits that are not ripe are acid-forming. Therefore, only eat fruit that is ripe!” – KimberlySnyder.net

Ginger is a great addition to this juice because it adds great flavor and it improves the absorption and assimilation of essential nutrients in your body.

Green Juice with Lemon & Ginger

1 large cucumber
1cup spinach
1 cup kale
1 cup romaine
2 lemons
1 inch piece of ginger

~ A year from now you may wish you had started today.