Peachy Keen Protein Dream Smoothie

If you’ve been following my facebook or instagram pages, you are well aware of my love of smoothies. I love experimenting with flavors and combinations to create healthy and delicious smoothies. I’m a big fan of smoothies because they don’t weigh me down yet they can be very filling. I like eating oatmeal for breakfast, but lately I’ve been craving something a little lighter and a smoothie really does the trick. This smoothie recipe is packed with fiber, antioxidants, and protein. I hope you enjoy it as much as I do 🙂

Peachy Keen Protein Dream SmoothieIMG_8923

  • 1 frozen banana, in chunks
  • 1 cup frozen sliced peaches (or use fresh, just make sure they’re ripe)
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop Garden of Life Raw protein-vanilla (or use your favorite vegan {or not} protein powder)
  • a little water if necessary

Measure ingredients and add to a blender. Blend well until smooth. Enjoy for breakfast, lunch, snack, dessert, or anytime.

-Jess

Spring Super Smoothie

Today is the first day of spring and I’m excited! I love spring because it signifies new beginnings. As you go through your day today, try to meditate on what it is you’d like to start doing today, this week, this month, this season, or even this year. Now is a great time to dive into some exciting plans to improve your life.

For me personally, I’m going to try to eat more greens everyday. Even though I do eat vegetables every day, I’ve noticed that I could incorporate more nutrient-dense greens into my favorite meals. To get started on my new goal, I’ve created a deliciously healthy smoothie packed with nutrition. This is a green smoothie similar to what I’ve posted in much earlier blog posts but with a few twists. Feel free to try this smoothie and give me some feedback because I love hearing from my readers! You can email me, write a comment, or get in touch via facebook or instagram @vitaminvalentine 🙂

Spring Super SmoothieIMG_8842

  • 2 cups chopped kale
  • 1 banana, fresh or frozen, cut into chunks
  • 3/4 cup frozen or fresh mango
  • 6 oz. plain So Delicious Greek Coconut Yogurt (this is my favorite non-dairy yogurt because it has extra fiber and a unique texture that is great for smoothies, but if you prefer a different kind, use whatever you’d like)
  • 1 cup unsweetened plain or vanilla almondmilk
  • 1 tsp. spirulina powder (optional)

Cut and prepare fruits and kale. Measure almond milk and other ingredients. Add all to a blender and blend well until liquified. This smoothie is on the thick side, so if you want, you can add water or a little more almond milk. This can either serve one or two people depending on how hungry you are. Enjoy and keep in mind: what can you start doing today?

-Jess

Eat Local: Mexican Inspired Summer Salad

One of the best things about summer is that it’s a great time to use ingredients that are grown locally. Shopping at farmers markets and stores that support community agriculture is one way to live healthier for yourself and for the planet. The following recipe was inspired by local tomatoes, corn, and beets. This recipe is vegan, gluten free, and makes a great main course, side dish, and can also be used as a dip or cracker topping. Whichever way you eat it, enjoy it!

Mexican Inspired Simple Summer SaladIMG_6567

Ingredients:

  • 2 beets, peeled
  • 1 ear of corn, cut off the cob (note: I didn’t cook the corn I used, but if you want, you can also boil it along with the beets).
  • 1 medium tomato
  • 1 avocado
  • 1 can of black blacks, drained
  • juice of 1 lime
  • cilantro (optional)
  • 1/4 cup fresh squeezed orange juice
  • salt and pepper, to taste

Directions:

  • Boil water in a pot, and while you’re waiting, peel the beets and cut the other ingredients. The avocado and tomato can be diced or cubed. Remove the corn from the cob and set aside ingredients.
  • Place the beets in the boiling water and allow to cook for 15-20 minutes or until soft.
  • Remove the beets from the boiling water and allow to cool. Then, cube the beets using a knife.
  • Drain the black beans, and mix the corn, beets, tomato, and avocado together.
  • Add the lime and orange juice, salt and pepper, and optional cilantro. Allow to marinate for a bit (the amount of time is completely up to you!)
  • Enjoy as a main course by adding this to taco shells, or enjoy as a side dish.

-Jess

Feed Your Soul!

I’m finally done with another semester of being a nutrition student, yay! This semester was probably my toughest one yet because of the amount of courses I decided to take, along with yoga teacher training, balancing a job, and trying to fit in time for my own yoga practice. One thing that definitely helped me this semester was fitting in time to de-stress. Yoga helped, as did some other activities, such as baking, spending time outdoors, and curling up with a good book. If you find yourself overwhelmed, I recommend doing some activities that take your mind off whatever is stressing you out. During my finals week, I realized how important it is to do things that feed your soul instead of focusing either exclusively on work/obligations or doing things that provide a sense of fleeting fun.

Although technically the following recipe isn’t a “baked good”, it still kept me occupied in the kitchen and turned out to be a really healthy, filling little treat. Coming up with cheaper alternatives to my favorite packaged snack foods is now an official hobby, so I present to you, my raw balls. Okay, get your mind out of the gutter. These delicious balls are made of (mostly) all raw ingredients and are chock full of healthy, plant-based fats and fiber. They also make a great present if you haven’t bought your holiday gifts yet.

 

Raw Vegan Ballsphoto-48

Chocolate Chip Variation

Ingredients:

  • 2 cups medjool dates (make sure you take the pit out of them!)
  • 3/4 cup raw cashews
  • 1/2 cup raw almonds
  • 1 tsp. vanilla extract
  • 1/2 cup semi-sweet chocolate chips (Trader Joe’s sells a vegan version)

Directions:

In a large bowl, combine pitted dates, nuts, and vanilla extract. Transfer to a food processor and process/pulse for a minute or two. The mixture should be easily moldable with your hands. If the mixture is too sticky, add a few more nuts by the tablespoon, and continue to use the food processor. If the mixture has too many nuts and won’t mold together with your hands, try adding a few more pitted dates. Transfer back into the large bowl and add chocolate chips. Mold into ball shapes with your hands and refrigerate. Enjoy!

Dark Chocolate Cherry Variation

Ingredients:

  • 2 cups pitted medjool dates
  • 3/4 cup raw cashews
  • 1/2 cup raw almonds
  • 1/2 cup dried cherries
  • 1 heaping tablespoon of cocoa powder

Directions:

Combine pitted dates, nuts, dried cherries, and cocoa powder together and transfer to a food processor. Process until blended for about a minute of two. If the consistency is too dry and the mixture won’t mold with your hands, try adding a few more dates. If it’s too sticky, add a few more nuts by the tablespoon. Transfer to a bowl and then using your hands, mold the mixture into ball shapes and refrigerate. Enjoy!

-Jess

Glorious Morning Ginger Juice

Some mornings I wake up and know that coffee alone isn’t going to do the trick to properly rouse me from my slumber. This is when I usually start thinking about what foods are energizing (or whether I should take a freezing cold shower, go for a grueling run, or some other form of  minor self-torture.) This morning, I decided to be kind so I went with the former and created a nutrient-rich juice that’s sure to provide a burst of energy. Combining carrots, apple, ginger, and an orange, this juice is full of vitamin C, vitamin A, and has quite the flavor kick due to the ginger. Did you know that ginger has an anti-inflammatory effect in the body and can also help with the absorption of other nutrients? Ginger has been used in alleviating many health complaints/problems in medicine for centuries so it’s always a good idea to keep some in stock. Here’s the recipe for my latest juice creation

photo.PNG-12Ingredients

  • 3 large carrots
  • 2 apples
  • 1 orange (you can either remove the peel, or keep it on for an extra source of vitamins & flavonoids)
  • 3 inches of fresh ginger root

Directions

Wash produce and run through a wide-mouth juicer. Serve immediately and enjoy.

 

Have a gloriously energized morning!

-Jess

Updates & a Green Juice Recipe!

Hello Readers! I’ve been so busy with classes but I realized I haven’t posted in almost two weeks, so I’m making this post a combination of some personal updates and a green juice recipe. It’s the end of the semester for me, so these past few weeks have been all about school and trying to focus on that aspect of my life. Another exciting thing for me is that I got a juicer! I already have a blender and I make smoothies with it, but now that I have a juicer it opens up a whole new arena for creativity in the kitchen, plus an excellent way to add even more nutrition to my diet. Although many people swear by juice fasts and juice cleanses, I’m not taking that approach, and instead I’m adding juice to my diet as an additional source of fruits and veggies.

The recipe below is my first juice that I made using some fruits and veggies that were already in my fridge. What’s fun about making juice is that you can get creative and experiment and learn what fruits and veggies go together, and which definitely don’t. Luckily, my first attempt went well.

 

Jess’s First Juice

2 stalks of celery

2 kiwis

1/4 of a head of broccoli

1 cup kale

an orange

I used a wide-mouth juicer and got about 12 ounces from this recipe. It packs a huge amount of vitamin C, vitamin A, folate, and phytonutrients, so drink up and enjoy!

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Keep checking back soon for more recipes, updates, and nutrition news!

 

-Jess

Would You Follow a Raw Food Diet?

If you follow food and diet trends, you’ve probably noticed that the raw food craze began a while ago with adherents swearing by its weight loss and healing properties. I first became intrigued of raw foodism several years ago when I was a strict vegan, but I couldn’t commit to it for an extended period of time. Now, I find myself cooking (or un-cooking) more raw food dishes, but I’m still not a raw vegan for the record. The raw food diet promises many things, but is it all too good to be true? Not necessarily. First, let’s discuss the “rules” one must follow on this diet.

Rules of the Raw Food Diet

If you’re following a 100% raw food diet, nothing on your plate can be cooked above 140°F. Grains are typically not included in this diet, unless they’re raw (under 140°F). Dairy and meat are not usually included because of the risk of pathogenic bacteria that spreads at low temperatures. Most of your meals will come from your own preparation because most restaurants, delis, and other eateries don’t have too many raw options. The diet is mainly fruits, vegetables, raw nuts, extra virgin oils, and sprouted raw grains and legumes.

Health Benefits

Because it is so high in fruits and vegetables, the raw food diet has many benefits. To start, you’re going to get more vitamins and minerals at a lower calorie intake than if you obtain your calories from processed, enriched/fortified foods (processed foods, such as cereal and bread, which have vitamins and minerals added to them). The high water content of fresh fruits and vegetables may lead to a lower calorie intake because of how filling these foods tend to be. Less processing of food typically means that use of oils will be limited because cooking is kept to a minimum. Fiber intake tends to be very high on this diet, which is also a major benefit, as most Americans do not meet their daily fiber requirement.

Anecdotally, many people who follow the raw food diet not only mention the above, but also claim to be healed of various health issues. Research has yet to prove anything substantial, but the high phytonutrient content of fruits and vegetables, along with fiber, has been proven to lower the risk of several cancers and heart disease.

Pitfalls of the Raw Food Diet

Convenience may be an issue on this diet, as going out to a restaurant and trying to find something other than a salad may be an issue (but if salads are your thing, go ahead!). Many raw food dishes require specialty kitchen items such as a vegetable spiralizer (to make raw vegetable “noodles”), a dehydrator (which cooks food to a temperature lower than 105°F, a food processor (to make gourmet raw meals), and a juicer or blender. Adequate protein may be difficult to achieve on this diet without some planning. As mentioned in previous posts, most people need just under 1 gram of protein per kilogram of body weight (to find your weight in kg, divide pounds by 2.2). Calcium and Vitamin D intake may also be low, so if that’s a concern for you (especially if you’re a woman) and you want to try the raw food diet, you may want to add a Calcium and Vitamin D supplement.

My View of the Raw Food Diet

I think this diet has many benefits, but also falls short in several nutrients. The “science” behind this diet is also faulty, as some claim that cooking destroys essential enzymes in food that the body needs. The reality is our digestive system produces the enzymes which break down our food. Any enzymes present in raw foods are destroyed in the acidic environment of our stomach, before absorption of nutrients even occurs.

Still, with so many people claiming that raw food has changed their lives, I can’t be too hard on this one. If you can envision yourself living as a raw foodist for a while, then I say, go for it, or if you just want to try it, be my guest. I’m slightly biased on this one because of my past as a strict vegan, and I admit I tried this diet for a month in 2008, but didn’t really feel any different, however I’m still intrigued. As a result, I made some (mostly) raw vegan treats this weekend and I’m sharing the recipes below! I used a dehydrator (that I purchased in 2008—yep, I went all out during my raw food trial) but if you don’t have a dehydrator, you can either omit the cooking part and eat these as is, or freeze for a frozen treat.

photo 2-2

The goodies in my dehydrator!

The goodies in my dehydrator!

(Mostly) Raw Vegan Almond-Brownie Bites

photo 4-2 

Ingredients

  • 1/2 cup raw almond meal (you can find this at Trader Joe’s or usually at your local health food store)
  • 2 dates (pitted), pulverized in a food processor with ¼ cup or less of water (you want a paste-like consistency)
  • 1 tbsp. cocoa powder
  • 1 tsp. vanilla extract
  • 1/3 cup unsweetened applesauce or, peel and cut an apple, pulverize in a food processor until paste-like (the latter is the more authentically “raw” option)
  • 1 oz (or about 20) almonds, cut or crushed
  • 2 tbsp. chocolate chips

Directions

  • Process dates and water in a food processor
  • Measure almond meal, cocoa powder, and almonds and add to a bowl
  • Add dates, vanilla extract, applesauce, and chocolate chips, and mix together to the dry ingredients.
  • The mixture should be like a thick cookie dough. If the ratios are off, you can add additional almond meal by the tablespoon until the desired consistency is reached.
  • Form into balls using a tablespoon and place on a dehydrator sheet. If not available, enjoy as is, or place in the freezer for 20-60 minutes.
  • Dehydrate for 2 hours and then let dry overnight.

Raw Vegan Almond Raisin Bites

photo 3-2

Ingredients

  • ¾ cup raw almond meal
  • 1/3 cup unsweetened applesauce (or make your own apple-paste using the method listed above in the previous recipe)
  • 2 dates, pitted, and pulverized with some water in a food processor (you want a paste-like consistency)
  • 1 tsp. vanilla extract
  • 1/3 cup raisins
  • 2 tbsp. raw almond butter (I bought mine at Trader Joe’s)

Directions

  • Process the dates and water in a food processor
  • Measure almond meal and put in a bowl
  • Add applesauce, dates, vanilla extract, and almond butter to the almond meal.
  • Add raisins and mix until a thick cookie dough consistency is reached. If the mixture is too thin, add additional almond meal by the tablespoon. If too thick, add a little applesauce.
  • Form into balls using a tablespoon and place on a dehydrator sheet. Again, if unavailable, enjoy as is, or place in the freezer for 20-60 minutes.
  • Dehydrate for 2 hours and then let dry overnight.

Enjoy!

-Jess