In my very humble opinion, yogurt is essential to any successful smoothie endeavor, as it adds a creaminess that is unsurpassed. Plus, the inclusion of yogurt in a smoothie not only benefits in the flavor department, but it’s also great for your health, too.

Well known health benefits of yogurt

Firstly, your body needs to have a healthy amount of ”good” bacteria within the digestive tract, and many yogurts are made with active, good bacteria cultures. One of the words you’ll be hearing more of in relation to yogurt is probiotics.

Probiotic, which literally means “for life”, refers to living organisms that deliver vital nutrients and health benefits when eaten in adequate amounts. The benefits associated with probiotics are specific to certain strains of these “good” bacteria.

They are beneficial because they adjust the micro flora (the natural balance of organisms) in the intestines, and by acting directly on body functions, such as digestion or immune function. However, only yogurts that say “live and active cultures” on the label contain probiotics, so don’t be fooled into thinking that all yogurts are created equal.

Sounds kind of gross. Why do we eat yogurt again?

Including probiotics into your daily routine can deliver trans-formative benefits to your body.

Here are the top 5 reasons to get more active cultures into your diet.

1. Yogurt may help prevent the development of osteoporosis because of its high level of calcium, but what makes it really special is the vitamin D. This spiffy little vitamin promotes the absorption of calcium into the body.
2. Yogurt may help reduce the risk of high blood pressure. In one study published on WebMD.com, scientists found a 50% reduction in the risk of developing high blood pressure among people eating 2-3 servings of low-fat dairy a day (or more), compared with those without any intake.
3. Yogurt with active cultures helps the gut. You’ve likely heard this before (at least once in this article so far!) but it bears repeating. Yogurt with active cultures may help with certain gastrointestinal issues such as lactose intolerance, constipation, diarrhea, colon cancer, inflammatory bowel disease and H. pylori infection. It does so by changing the micro flora in the gut, improving immunity and helping food move through the intestines and bowels.
4. Yogurt with active cultures may help relieve vaginal infections because the active cultures help to balance the female bodies PH, therefore eliminating the ideal environment for yeast to thrive.
5. Yogurt may help you to feel more full, although the evidence as to why this happens is still relatively unknown. But low-fat yogurt is a dieter’s best friend, helping to satiate and provide a full feeling is a plus for anyone watching their weight.

The laundry list of benefits associated with eating yogurt is undeniable. There are so many flavors and varieties to choose from, and they are begging to add that je ne sais quoi to your smoothie routine. Just be sure to check the label for active cultures to reap all the benefits!

Tell us: what’s your favorite brand/flavor of yogurt to include in your smoothies? Post your comment below!

Fennel is a lovely addition to your juicing resources. When juicing fennel, you can use just the bulb, or you can include the stalk and all the leaves. All parts of this versatile veggie are edible.  Fennel is related to the parsley, dill, and coriander plant family.

Fennel’s smell and taste is distinct. To truly enjoy fennel you have to be a fan of both licorice and anise flavors.

Nutritional Benefits of Fennel

Vitamin C: Fennel has an excellent amount of Vitamin C, serving over 17% of your daily value.  The benefits of including Vitamin C in your diet are well-known.  As the leading water-soluble antioxidant, Vitamin C neutralizes free radicals throughout all water environments of our bodies.  And since we are made of mostly water, Vitamin C is King.

Immune Support: The Vitamin C in fennel is directly attributable to immune support.  Combined with potassium (10% daily value) and manganese (8% of daily value), fennel delivers powerful nutrients to your body. Juice fennel to keep your body running in tip-top shape.

Cardio Health: In conjunction with folate (6% daily value), the potassium in fennel works wonders when it comes to protecting blood vessel walls and lowering blood pressure. Fennel contributes to the protection against stroke and heart attack.

Nectar of the Gods

• 1 fennel bulb (alternatively add the leaves and stalks)
• ½ beet with greens
• 2 apples. Click here to learn more about how an apple a day makes awesome smoothies!

Juice all together and drink up the divine!

History of Fennel

Fennel has a rich history, especially in Greece. Fennel was called “marathron” because it was given as a reward to runners and athletes who reached arête. Legend has it that knowledge was given to humankind by the Olympians via a fennel stalk filled with coal. Fennel was apparently sacred to the Greek God Dionysus.

The ancient Greek and Roman world used fennel both medicinally and for culinary purposes.

Fennel originates in the area around the Mediterranean Sea and Near East. Primary cultivators today are located in France, India, Russia, and the United States.

Selection and Storage of Fennel

Choose fennel with bulbs that are white or pale green in color.  Consistency should be firm with a solid feel and clean look. Avoid fennel that are split, bruised, or spotted.  The stalks should be tight around the bulb.  If stalks are splayed, the fennel is aged. Stalks and leaves should be green. Quality fennel will give off a subtle licorice-like aroma.

Store fennel in the refrigerator crisper for up to four days.

Do you have any awesome fennel uses? Share them in the comments below!

Another post about beets? Yes! Another post about beets.

I said I loved them, and I meant it. However, I hardly knew that I was rolling in a circle of beet lovers when I wrote my first few articles on the little red root. Here I was waxing poetic about my love of beets, thinking that I was evangelizing this violet bauble, only to realize I had all along been preaching to the already converted!

After a rather indulgent evening, a friend in my building invited me over for coffee on his patio. After recapping my day, he looks at me and says “Well then, you could probably use some rejuvenation!” It was either my party-worn face or my captivating storytelling that could solicit such a statement – secretly, I’m hoping it was the latter.

A late night smoothie to end all…late night smoothies?

He proceeded to toss frozen beets, blueberries, orange juice and Greek yogurt in his blender and mix me up the perfect cup of “rejuvenation”. And perfect it was, in every way. It was sweet, but with the earthiness that beets naturally provide. But this smoothie isn’t solely for those with a serious love of beets or a killer hangover.

Because this smoothie combo is so antioxidant-rich, it’s great any time of day. Blueberries have the highest antioxidant capacity of all fresh fruit. Just half a cup of this wonder fruit a day can help reduce the amount of free radical damage inflicted on our bodies.

And when blueberries are partnered with beets, which contain a high quantity of iron, they serve to cleanse and fortify our blood. It has been said that the cooking process can reduce the nutrient level of beets, so blending raw beets into a smoothie retains all the goodness they are renowned for, on this blog and beyond.

So whether you are nursing a cold, a hangover, or you’re just plain peckish, this beet-blueberry smoothie is just what the doctor ordered!

Beet-Blueberry Smoothie

• ½ red beet
• ½ cup frozen blueberries
• 2 tbsp Greek yogurt
• 1 cup fresh orange juice
• ¼ cup cold water

In a blender, combine all ingredients until smooth. Drink!

Don’t forget to try Bianca’s other beet-infused juice – The Beet Zinger!

With the onset of fall and the subsequent winter, you would think that I would be retiring my smoothie supplies until warmer days once again come around, but you would be wrong.

I love smoothies, and no matter what the temperature may be, you can always find one in my hand. Case in point: last winter during a snow storm with temperatures of -31 degrees Celsius, I was sipping a green smoothie, which solicited some sideways glances from my roommates.

But I feel that smoothies are even more crucial in the winter, when our bodies could use a little help in the immunity department, be it to fight the common cold, the flu, or to boost the winter “blahs” that plague us all at one point or  another.

What smoothies work in the winter?

I personally tend to favor a summer-like smoothie in the winter, as it reminds me of days gone by, but this pursuit can get pricey. With the price of berries, pineapple and many other summer fruits soaring during the winter months, grocery shopping for a summer smoothie in the winter can induce sticker shock. Unless of course you plan ahead!

The freezer is your smoothie’s best friend

How does one plan to enjoy fruit smoothies in winter? It’s simple really – embrace the power of freezing! I have begun freezing all of my (late) summer’s bounty for use during the dead of winter – my deep freezer is almost overflowing with berries, peaches, tomatoes, pineapple, cherries and anything I could get my hands on at the farmers market.

And I know what you’re thinking: “It’s too late Bianca, the season is drawing to a close, and the time to stockpile has passed!” To which I say, NO, it’s never too late. Plums, crab apples, peppers, tomatoes and summer squash are still delivering in spades, and many grocery stores continue to serve up delicious looking berries.

So my suggestion is to make a list, arrive at your local market early and buy, buy, buy! The farmers will love your zeal and your winter smoothies will thank you!

Zucchini is one of the most popular varieties of squash. It’s also quite versatile.  From sautéing and steaming, to baking to juicing, zucchini adds a delicate flavor to any dish.

One of my favorite parts of late summer and early fall was my mom’s zucchini bread. Coming home after school, you would see me chowing down with a hunk of her zucchini bread fresh from the oven with melting butter. Yum!

I’ve altered her recipe a bit for more healthy eating (Mom didn’t know of spelt flour or alternative sweeteners), but the feeling is the same.

Enjoy!

Zucchiini Orange Loaf

• 4 eggs or egg substitute
• 1 ¾ cups honey or agave nectar
• ¾ cup applesauce* or canola oil
• 2/3 cup fresh orange juice
• 2 cups zucchini pulp
• 3 ¼ cups spelt, quinoa, or whole grain flour
• 1 ½ tsp baking powder
• 1 ½ tsp baking soda
• 1 tsp salt
• 2 ½ tsp cinnamon
• ½ tsp cloves
• 2 tsp grated orange peel**
• ½ cup chopped walnuts or pecans

*applesauce is a great way to lower the calories and fat of traditional bread and muffin recipes calling for oil. Choose an unsweetened or low sweetened apple sauce (or better yet, make your own!).

**use fresh orange peel from the oranges you’re using to juice! Use eith
Preheat oven to 350 F. In a large bowl, beat the eggs.  Add honey, orange juice, applesauce (or oil), and the zucchini pulp, and continue to beat until well-blended. Add the rest of the ingredients and mix. Bake 45-55 minutes in a non-stick (slightly greased) loaf pan.er organic oranges or wash the rind well. Create orange peel by using a rinder, a veggie peeler, or a grater.

Nutritional Benefits

Get some Antioxidant Super Powers! Zucchini provides 20% of your daily value of manganese and 17% of your daily value of Vitamin C.  Manganese feeds your mitochondria, which are your cellular energy centers. And Vitamin C brings all around health goodness.

Zucchini also contains beta-carotene and zinc. Alongside are some less common antioxidants such as lutein and zeaxantin, both of which are known to support strong, healthy eyes and prevent macular degeneration.

Zucchini provides a vast array of B-vitamins including folate, B1, B2, B3, B6, and choline. This spectrum of B vitamins provides support to blood sugar metabolism. The aforementioned manganese and zinc also add a boost. Extra support arrives with magnesium (10% of the daily value), and omega 3s (8% of the daily value).

Zucchini is a good source of fiber and of pectin, which helps maintain sugar balances and prevent type 2 diabetes.

Squash seeds have anti-microbial properties. This feature is great for digestive tract health and wellness. Squash seeds have a long history of being used against intestinal tapeworms and parasites.

About Zucchini

Zucchini (and squash in general) has a long and distinguished history. Scientists have found squash seeds in Mexico caves that have been preserved for over 10,000 years. Cultivation of this summer/late summer veggie began in Mexico and Central America and spread rapidly throughout the Western hemisphere.

For many Native American tribes, squash was considered to be a staple.  Along with corn (maize) and beans, the trio was called the “Three Sisters.”

Christopher Columbus brought squash to Spain, while other explorers of Portuguese and Spanish descent introduced the vegetable around the world.

Today, zucchini is cultivated worldwide. Top squash-growing states are California, Georgia, New York, and Florida, though Mexico tops the bill of squash production and exportation as 95% of all U.S. imported squash is of Mexican origin.

Selection and Storage

Look for zucchini that feel heavy for their size. Choose ones with dark green skins that are not overly hard. Note that the skin may naturally be striped or speckled.  Choose skins that are unblemished as zucchini are tender. Medium-size zucchini have the best consistency and flavor.  If growing your own zucchini, you can eat the squash blossoms.

Store the zucchini in the refrigerator.  Keep it unwashed and in a container with a lid. The squash will last for up to 7 days.

Adding an apple to any of your juice combinations is a win-win. Apples add a subtle, yet joyfully sweetness to any juice combo. Apples yield an amazing array of health benefits from deep inside their unassuming, yet lovely and vibrant skin.

Fresh juice or blend your apples to get the most in nutritional benefits. Or alternatively, just eat an apple whole.

Nutritional benefits of apples

Antioxidant Power: the apples primary claim to fame is its excellent antioxidant function. This superpower provides solid support for our cardiovascular systems, blood sugar levels, and respiratory system.

Cardiovascular Power: apples provide pectin as water-soluble fiber and a mix of nutrients called polyphenols. By consuming an apple a day, you’ll help to reduce your total cholesterol and LDL-cholesterol. Overall, that will help to reduce blood fats, a fantastic move your heart will appreciate!

Blood Sugar Power: Apples contain nutrients that help regular blood sugar. Not only does eating an apple prevent spikes in blood sugar, but it’s also shown to lessen the absorption of glucose from the digestive tract. Apple nutrients also stimulate the pancreas’s insulin secretion while increasing the uptake of glucose from the blood.  All of these mechanisms keeps blood sugar regulated.

Lung Power: In short, apples are good food for your lungs. Apples help prevent many types of cancers (such as colon and breast), but stands out in regards to lung cancer. Research shows that apples are specifically focused on preventing lung disease, but scientists are unsure why.

Associated with apples is a supreme antioxidant and anti-inflammatory power. Turns out it has a direct impact on asthma sufferers, whereby reducing the risk of an attack and/or preventing one.

All about apples

Apples belong to the Rose family. Joining apples in this auspicious family are apricots, cherries, plums, pears, peaches, raspberries, and almonds. Apples are part of a distinguished line of nutritionally dense and beautiful plants and foods.

The apple tree, originated in Eastern Europe and Southwest Asia, has spread to temperate regions throughout the world.  There are over 7,000 varieties of apples today.

Apples have a strong mythology. They are often considered to be the fruit that Adam and Eve ate. The Norse believed that a magic apple could keep people young forever. The golden apples of Greek myth played a pivotal role in tales of love, sex, bribery, and temptation (isn’t the “forbidden fruit” depicted as an apple?)

In American folklore, John Appleseed was said to have walked 100,000 square miles planting apple trees, all in an effort to provide food and sustenance for future settlers.

Click here for an interesting timeline on the Apple from Purdue University.

Selection and storage of apples

Choose organic fruits that are firm with rich colors. Choose a yellow/green apple with a slight blush. Choose the variety based on whatever flavor you like: sweet or tart.

Red and Golden Delicious are the sweetest of apples, while Braeburn and Fuji are slightly tart. Pippin and Granny Smith are the most tart.

Apples store extremely well at cold temperatures (35-40F/2-4C) for up to 3-4 months. Cold storage can be assisted by placing a damp muslin or cheesecloth in the crisper bin of your fridge.

Apples retain most of their nutrient density even after long storage times.

Take stock of your apple storage over time as an apple that has been bruised or damaged will indeed place other apples at risk.  Any bad apples should be removed immediately.

Autumn’s chill brings with it the bounty of harvest.  As the season turns, warm treats from the kitchen fill the bill for heart healthy and nourishing fare. Root vegetables such as carrots and the luscious fullness of apples bring us back to Earth after the light and hot summer months. Combine fall’s goodness with the summer flavor of pineapple in this unique twist on autumn fare.

Festive Harvest Muffins

• 3 cups spelt, quinoa, or whole grain flour (of a combination thereof)
• 1 Tbs baking soda
• 3 ½ cups carrot pulp - Click here for more pulp ideas.
• 1 cup pineapple pulp
• 1 cup honey or agave nectar
• 2 Tbs cinnamon
• 1 tsp nutmeg
• 6 egg whites
• 1 Tbs vanilla
• 1 cup applesauce* or canola oil
• 1 ½ cups crushed walnuts

*A note on applesauce: Using applesauce as a substitute for oil is a heart healthy way to cut calories, increase nutrient density, and make baked treats better for the body.  Substitution is equal: 1 cup applesauce for 1 cup oil.  Consider making your own applesauce or choose low-sugar applesauce to keep the calories and sweetness in check.

Directions: Preheat the oven to 350^o F. Grease muffin pan.  Mix the pulp well with flour. Add egg whites, vanilla, honey, and applesauce or oil and blend into the pulp mixture. Mix in nuts. Fill muffin pans. Bake for 45 minutes or until golden brown.

Carrots – The Nutritional Low Down

Carrots are a root vegetable filled with the uber-antioxidant beta-carotene. Carrots offer not only the power of beta-carotene, but a whole host of additional antioxidants, including those that boast cardiovascular and anti-cancer benefits.

Antioxidants are the name of the game with carrot consumption. Carrots bring the fight against free radicals up close and personal, but with a power-packed arsenal.

Carrots do contain the more staid antioxidants like Vitamin A and Vitamin C, but they also bring phytonutrients like the aforementioned beta-carotene.  Additionally, their phytonutrient power includes alpha-carotene and lutein; hdroxycinnamic acids including caffeic, coumari, and ferulic; and anthocyanindins such as cyanidins and malvidins.

And the cool part is that Carrots come in the autumn colors of red, purple, orange, and yellow.  Celebrate your harvest by munching on any variety and know that their antioxidant power is yours.

Cardiovascular Health is the product of this high voltage anti-oxidant power of carrots. Carrots help our arteries stay healthy and whole so they can carry on with the movement of highly oxygenated blood.

Research shows that vegetables with a deep shade of orange/yellow are the most protective against cardiovascular disease. Within that color group, carrots were found to be the single most risk-reducing food.

Vision Health is another claim to fame of the carrot. Research shows that, especially for women, consuming carrots at least twice a week reduces the risk of glaucoma.

Fighting Colon Cancer is another added benefit of consuming carrots. While research in this area continues, the consumption of carrot juice has shown a decreased risk in colon cancer by participants consuming 1.5 cups of fresh carrot juice daily.

Selection and Storage

Choose carrot roots that are firm, smooth, bright and deep in color. They should also be fairly straight in shape.  If they’re forked, cracked, limp, or rubbery, you’ll want to give them a pass. If there are stems attached then look for ones that are bright green and feathery.

Carrots keep for a very long time if properly stored. Keep carrots in the coolest part of the refrigerator, preferably in a plastic bag or wrapped in a paper towel.  Consume carrots within two weeks.

Ten years ago, raw food diets were considered crazy and those who prescribed to them were considered the same. Today, however, the benefits of going raw can be seen everywhere. From websites to cookbooks, to full blown raw food gurus, the health food world has gone wild for raw.

What is a raw food diet?

What exactly is a raw food diet? It’s a diet consisting of foods that haven’t been heated past 104 to 118 degrees Fahrenheit (the cutoff temperature varies within the raw food community). The thought being that the cooking process denatures the active enzymes present in the foods that we eat, and raw foodies claim those very same enzymes are the life force of food. Therefore killing the enzymes with head takes away from the nutrients of the food we put into our bodies.

And over time certain deficiencies begin to present themselves in the form of weight gain, premature aging and digestive problems. Some people believe that pills and traditional treatment options can cure these ailments, but raw foodies believe the key lies in the foods we eat and how we prepare them.

The difficulties of a raw food diet

But the difficulty with raw food diets, for most people, is what to eat. We as a society have become so accustomed to heating and reheating our food with microwaves and ovens, that the thought of overhauling the status quo can be a daunting endeavor.

Meat and poultry, which are a staple in most north American diets, are out of the question as they need to be cooked to certain temperatures to avoid the horrors of salmonella and E.coli. Just as well, many beans and legumes are also considered off limits, unless they are soaked and then sprouted.

Oh yes, raw food diets seem like a lot of work, right? Wrong. Not with the power of juicing and smoothie making!

Both juicing and smoothie making require no cooking and includes many of the approved foods that are found in most raw food diets. We can completely adhere to the requirements that spearhead the raw food movement.

How to start a raw food diet with juicing and smoothies

Perhaps you are interested in the raw food movement but feel that leaving the world of heated food cold turkey (no pun intended) is too tall of an order for you. My advice to you would be to start slow and test the waters.

Start by first having a completely raw breakfast, like a smoothie, then build on that with a raw lunch of gazpacho made from fresh tomato and cucumber juice and their pulp. Ultimately, the key with this diet is in making it work for you.

But one thing that is for certain: fresh juices and smoothies are raw diet-approved and a wonderful way to ease into a raw food lifestyle!

With each new season, enjoying a colon cleanse is a great way to maintain good health.

Cleansing the colon is a fantastic way to purge toxins from the body.  The cleansing also provides us with increased energy, a boosted immune system, and keeps us going strong as the weather changes.

The big three of colon cleansing fruits and veggies are carrots, apples, and cucumbers.  Add a lemon for a liver tonic and you’re in cleansing and health business.

All Season Colon Cleanser

• 1 red apple
• 1 medium size carrot
• ½ medium size cucumber
• 1 stalk of celery
• 1 8oz glass of cold purified water
• 1 tbs of honey or agave or 1 tbs apple cider vinegar
• Juice from one lemon

Juice the apple, carrot, celery, cucumber and lemon in the juicer. Slurry them together with the cold water.  Add honey or agave to taste.  Drink immediately, and preferably, do it first thing in the morning.  Or alternatively, dice the veggies and fruits and mix this all up in your blender.

Veggie and Fruit Cleansing Benefits

Apple: The apple’s skin contains pectin which assists in the removal of toxin.  Pectin also prohibits the protein matter in your G.I. tract from putrefying.  Apples also help regulate blood sugar levels.

Carrot: Ease inflammation of the colon. Carrots contain beta-carotene, a great nutrient for the eyes.

Cucumber: Contains an enzyme called erepsin which digests protein. Cucumbers have a high water content which soothes and eases the digestive tract and colon.

Celery: Flushes the kidneys, liver, pancreas, and gallbladder.

Lemon: A natural antiseptic, the acidity of lemon juice destroys harmful bacteria

Apple Cider Vinegar: Prevents the formation of kidney and gall bladder stones.

Honey: Anti-viral, anti-fungal, and anti-bacterial. Boosts the immune system and provides increased energy.

How Much to Drink

The beauty about this colon cleanse is how simple and direct it is.  This juice recipe can be taken daily if you want a deep cleanse or once a week to maintain good health.  Add this cocktail of health to your daily regime and feel the benefits:

• Clearer skin and a natural, healthy glow
• Bright eyes with stronger eyesight
• Easier and smoother digestion
• Regular and productive bowel movements
• Increased energy levels
• Eases frequency of headaches for headache sufferers
• Reduction in allergy attacks

When I was kid, I was so accident prone that my nickname was “Oops”. I have no doubt that my mother had the family doctor on speed dial. If I wasn’t playing the car game with keys in a live socket, I was trying to keep up with my rambunctious cousins by jumping from the top stair to the bottom.

So you can imagine that the scrapes, cuts and bruises were the status quo around these parts for many years.

I still see glimmers of Oops now and again, be it the result of a stubbed toe, a tiny knife cut or a scrape here or there, and since I am still haunted by the memory of Solarcaine, I try to find other ways to treat these minor injuries.

And you know by now that my love for wheatgrass knows no bounds, so you won’t be surprised to know that I use wheatgrass in my healing process! Yes, I really do love wheatgrass that much!

Wheatgrass as an anti-inflammatory agent

The properties associated with wheatgrass increase the ability of the body to soothe inflammation and heal surface wounds. And although I was never blessed with the coordination that activities like organized sports demand, wheatgrass has proven itself to be very effective in treating sports injuries including pulled hamstrings, sprained ankles, muscle cramps, blisters, abrasions, wounds and bruises.

Despite my unfamiliarity with the athletics, I am familiar with blood, and wheatgrass is an excellent homeostatic agent – meaning it stops the bleeding. Bleeding noses, open wounds, cuts, scratches and abrasions usually respond very quickly to the introduction of wheatgrass and it’s properties, and that’s the response an “Oops” like me needs.

Why wheatgrass works as a healer

Wheatgrass is said to activate growth factors which are responsible for sending messages to cells that stimulate proteins required for the healing process. But just exactly how do perform at-home medicine with wheatgrass?

Well, for one, there are wheatgrass balms popping up everywhere on the market for those deep tissue issues that plague people of the athletic variety. They can be found in most health food stores.

But for minor cuts and scrapes, soaking a bandage in wheatgrass before application acts like a natural Polysporin. And the best part of treating an open wound with wheatgrass is that it doesn’t burn in the slightest!