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

How To Get Your Fruit Fix On

Summer is almost here (well, it’s almost a month away so that counts, right?) and summer is peak fruit season. Consuming at least two or more servings of fruit a day provides you with fiber, vitamins, minerals, and a healthy source of carbohydrates, but many people are so used to eating cereal or eggs for breakfast, and having cake or cookies for dessert, when fruit would be a healthier option.

Depending on where you live, different types and varieties of fruit may be in season during the summer, however, in most supermarkets and health food stores you can find fruit staples like oranges, bananas, apples, pears, and typically berries like strawberries and blueberries. If you’re lucky, you might also find mangos, papayas, and kiwis. During the summer months in the northeast, plums, peaches, and nectarines are all in season along with several different varieties of melons.

When thinking about ways to eat fruit, think out of the box! Fruit can be puréed and used in place of oil or eggs in muffin batter, juiced or blended into a smoothie, or added to accent a savory dish! Here are some other ways to enjoy fruit while getting a variety of vitamins and other nutrients.

 

Deconstructed Fruit Salads

Arrange fruit (and nuts, for a source of protein and healthy fats) on a plate and have a feast for your mouth and eyes. Children may especially be fond of these dishes due to the shapes and colors. For a fun activity, ask kids to describe the flavor and texture of each different type of fruit.

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Nutella-like spread, or similar nut butter pairs well with apples and bananas!

Nutella-like spread, or similar nut butter pairs well with apples and bananas!

Citrus fruit salad is not only fun to eat but visually appealing as well!

Citrus fruit salad is not only fun to eat but visually appealing as well!

 

Pair sliced fruit along with a whole grain product, like a berry-oat muffin, oatmeal, or whole-grain cereal.

Pair sliced fruit along with a whole grain product, like a berry-oat muffin, oatmeal, or whole-grain cereal.

 

Smoothies & Juices

For smoothies, use a banana, soy yogurt, or low-fat yogurt, along with any other fruit you enjoy to create a quick yet filling breakfast or snack!

For juices, sneak in some veggies, like carrots or beets, in with your fruit for an extra-nutritious beverage!


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Add to Savory Dishes

Try adding apples, citrus fruits, or mangoes to rice dishes, salads, or meals involving beans. I’ve found that fruit goes well with asian-inspired meals, especially with teriyaki sauce.

Kale salad with oranges, topped with pear dressing makes a vitamin A and vitamin C-rich meal.

Kale salad with oranges, topped with pear dressing makes a vitamin A and vitamin C-rich meal.

Sliced mango added to a bean salad topped with various veggies and teriyaki sauce is one idea for a fruit-infused main course

Sliced mango added to a bean salad topped with various veggies and teriyaki sauce is one idea for a fruit-infused main course

For a crunchy meal, shred jicama (a root vegetable) or prepare brown rice, and add oranges, kale, bell pepper, and top with hot sauce for a variety of flavors and textures!

For a crunchy meal, shred jicama (a root vegetable) or prepare brown rice, and add oranges, kale, bell pepper, and top with hot sauce for a variety of flavors and textures!

 

Get creative with fruit and always try new foods, new dishes, and experiment in the kitchen! If you enjoyed the pictures in this post, feel free to follow me on instagram @vitaminvalentine for even more creative visuals of healthy food and recipes!

-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

Tips For Staying Healthy This Cold and Flu Season

As the holidays approach, we’re also entering peak sickness season.  I’ve spoken to several people who have fallen ill due to the flu, stomach viruses, and severe colds. Nutrition plays a big part of whether or not you get sick and the severity of symptoms. A poor diet has an influence on your immune system and if your diet is lacking in several vitamins and minerals, you might be more susceptible to illness.  Here are some ways you can prevent getting sick this winter:

  • Wash your hands, and do it frequently. I know this is a no-brainer, but it is really important for your hands to stay clean especially when illnesses are going around. If soap makes your hands feel dry and irritated, try keeping a small tube of moisturizer with you.  It’s also imperative to keep your hands, cookware, and utensils clean when you’re serving guests to prevent the spread of germs and disease during food preparation.
  • Increase your consumption of fruits and vegetables. Fruits and veggies are great sources of Vitamin C. Although the research is mixed some studies claim that increased amounts of vitamin C can help prevent colds. Even if the research is lacking, eating more fruits and veggies can’t hurt.

    It's always best to get your vitamin C from fresh produce, but if you don't have access to fruits and veggies, you can try adding vitamin C through supplements (always read the label of supplements, because excess vitamin C can cause digestive issues).

    It’s always best to get your vitamin C from fresh produce, but if you don’t have access to fruits and veggies, you can try adding vitamin C through supplements (always read the label of supplements, because excess vitamin C can cause digestive issues).

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    one serving of kiwi and strawberries provides about 100% of the RDA for vitamin C

  • Make sure you’re getting enough zinc, especially if you’re suffering from a cold. Again, the research is not concrete at this point, but some studies show that sufficient zinc amounts can help shorten the duration of a cold. Animal foods (such as oysters and other seafood, lamb, and beef) are typically listed as the best sources of zinc, but if you’re a vegan/vegetarian, you’re in the luck because zinc can also be found in sunflower seeds and legumes. Zinc is often found in homeopathic cold remedies such as “Cold Eeze” and others, but the best way to get your vitamins and minerals is always through a nutritious diet.
  • Stay hydrated. Make sure that you’re drinking enough water throughout the day. The standard is 8 cups (64 ounces) but water needs depend on your sex and body size. It’s especially important to stay hydrated if you do get sick and have stomach virus symptoms.
  • Rest. Although it might be tempting to go to every holiday party you’re invited to, if you’re sick, the best thing to do is stay home and rest. You’ll feel better quicker and you won’t run the risk of getting others sick.

Stay Well!

-Jess