We have established that I am rather enthusiastic about making juices and smoothies, which inevitably leads me to buying much produce that I don’t grow, in bulk.

Many of my juices are based with carrots, apples or oranges, to which I add berries, either frozen or fresh. And seeing as I consider myself (almost) an expert at buying produce for my smoothie and juice endeavors, I thought I would share!

Freshness

The produce used for smoothies and juices should be as fresh as possible, unless of course they are intended to be frozen. This ensures that you get the maximum amount of nutrients possible.

It’s worth mentioning that for those of us who reside in winter climates, frozen produce is an excellent option, as it is generally frozen at its peak so as to lock in the key nutrients. In the summer months, scour your local market and buy in bulk and freeze your own summer produce for use in the winter months!

Storage

All fruits and vegetables benefit from being stored in cool, dry conditions. However, if the fruit is slightly under ripe and too firm to be juiced, it will certainly benefit from a sunny windowsill for a few days, as this will expedite ripening.

Store similar produce together and separate from others, since various fruits and vegetables ripen differently. One can affect the other, leading to premature aging.

Organic Produce

It is no secret that organic produce is the more expensive option, but there are clear advantages to springing the extra cash. We limit our exposure to pesticides, fungicides and fertilizers when we opt for organic produce.

There are those that even argue that organic produce tastes better, as it hasn’t been bulked up with excess water – meaning that our blends and juices benefit by having a more robust flavor. This is for you to decide. However, I would suggest you refer to the dirty dozen list and choose organic for anything on that is named.

Success at juicing and blending is largely based on the quality of the produce that you use, so I hope this guide shines some light on how to buy your produce wisely.

I have a confession – I think I’m in love with salad. Aside from smoothies, I would have to say that a hearty salad is my favorite way to nourish. Falling for an inanimate objects such as lettuce, dressing and all the other accouterments that make up a salad could be viewed as worrisome for many, I know…alas, it seems that this week in particular, I am indeed in love with salad.

There are so many ways to prepare and serve salad. In my opinion, I believe one could never tire of them. I have a friend who owns a restaurant that offers a vast array of salad, and tasting all their offerings has inspired me. Not to mention salad is just so good for you – not the Kraft Caesar dressing kind of salad, though, as those happen to be worse than a Big Mac.

So, why the salad kick?

Salads pack a nutritional punch in so many ways, as they are chock-full of fiber and other nutrients. And, when garnished just right, salads are so much more than just rabbit food.

A salad is like a smoothie that is chewed rather than sipped, and in my kitchen, many of my salads mirror the same ingredients as my smoothies. Just as a smoothie can be supercharged with hemp seeds, nuts and fruit, salads can, too.

Carrots are the Toyota of vegetables. Beyond healthy and cheap as dirt, they can be grated and combined with sprouts, cilantro, snap peas, hemp seeds and various Asian flavors, which is sure to make your body feel joyous from the inside out.

In addition to being delicious, the salad recipe I’ve got for you below has the high honor or being easy to prepare, as this requires not one minute of cooking. I used my food processor to grate the carrots, because I was feeling particularly lazy.

For some reason, I feel a false sense of nobility doing things by hand, sure, as if to assert my chef prowess to myself; but I cannot deny the ease and convenience of man-made machines. you may be like me in that regard, and if so, know that a food processer works great for preparing these ingredients.

Carrot Salad

• 7 medium sized carrots, grated
• 1 cup sprouts
• ½ cup sugar snap peas, cut into strips
• ¼ cup hemp seeds
• *½ cup of cilantro
• ¼ cup sesame oil
• ¼ cup canola oil
• ¼ cup dark soy sauce
• ¼ cup rice vinegar
• 1 tbsp sambal olek (chili paste)

In a bowl, combine the carrots, sprouts and peas. In another bowl, wiz the remaining ingredients with a hand blender to make the dressing. Add the dressing to the vegetables and mix.

I recommend mixing by hand, as this makes for more even distribution. Garnish with hemp seeds and enjoy!

When I was a little girl, I would generally succumb to a guttural laugh whenever the words pea soup, were uttered – you may have done the same – that went something to the effect of “EWWWW, pea soup!”

Now, much older and wiser, I have come to love pea soup unconditionally…I find it to be light and refreshing. It’s the kind of soup that make you feel good when you eat it. It is green, and anything green gets the green light from me.

I equate this soup to a warm green smoothie that eats better with a spoon.

Springtime is the best time

With the season of renewal upon us, we are rewarded with a whole new crop of foods to choose from- especially peas.

Peas contain a unique assortment of health-protective phytonutrients. The unique phytonutrients in green peas also provide us with key antioxidant and anti-inflammatory benefits. Included in these phytonutrients are some recently-discovered green pea phytonutrients called saponins.

Due to their almost exclusive appearance in peas, the saponins actually contain the scientific word for peas (Pisum) in their names: pisumsaponins I and II, and pisomosides A and B. When coupled with other phytonutrients in green peas – including phenolic acids like ferulic and caffeic acid and flavanols like catechin and epicatechin – the combined impact on our health have the potential to be far-reaching.

There are a few ways to go about making this. One could do like me and strain the soup, garnishing the soup with sautéed peas. However, straining isn’t necessary, as an unstrained soup will feel be very thick and hearty – which, if you’re in the mood, can be nothing short of perfect!

Serve this soup hot or cold, strained or unstrained – its carte blanche people, meaning it’s entirely up to you!

Pea Soup

Half of 1 leek, white and light green parts only

• 4 leaves of basil
• 1 clove of garlic
• 2 tbsp canola oil
• 2 cups low sodium chicken broth
• 2 cups regular chicken broth
• 2 ½ cups petit poids (peas)
• 1 cup petit poids
• 1 tsp canola oil
• ¼ tsp salt

In a large pot, sweat leeks and garlic together. Add chicken broth and bring to a boil.

Once boiling add 2 ½ cups of peas, and stir for no more than 1 minute…remove from heat. If you leave the peas too long they will turn brown and that’s so unappetizing.

Add basil and blend the soup until smooth. Strain soup into a bowl.  Meanwhile in a sauté pan on medium heat, add oil, then sauté 1 cup of peas, season with ¼ cup of salt. Add soup broth back to a clean pot and heat. Garnish soup with sautéed peas.

Bon apetite!

I say it all the time: Dine on a rainbow of fruits and vegetables to net nature’s full spectrum of health promoting nutrients. But what exactly does an eat your colors diet look like?

It’s an enticing concept, but besides salad bar creations, how does one keep it fresh while reaping vitality through a blend of vibrant foods?

Eat Your Reds

• Lycopene

Found in abundance in tomatoes, watermelon, red bell peppers and pink grapefruit, this rich nutrient contains carotenoids that may reduce the risk of prostate cancer up to 35%, one study suggests.

When cooking these crimson gems, combine them with fat as the body best absorbs lycopene when fat is present. And lycopene is further increased in these foods when they are consumed at a higher temperature; think tomato sauce, soups and the like.

Capsaicin

This scarlet enzyme is found readily in chili peppers, and those spicy little bites help stave off hunger and burn calories. Here’s a tip: to minimize the heat in chili peppers, remove the seeds prior to cooking.

Resveratrol

Brimming in red wine and grapes, resvertrol has the health world a buzz as of late, because it’s reported to be an amazing polyphenol with the ability to neutralize free radicals and inhibit inflammation.

Eat your Oranges

Cur-cumin

Found in turmeric, the antioxidant properties of cur-cumin may help counter the body’s negative response to high fat foods. To use this spice in cooking, mix it into salad dressing or sprinkle it over cooked vegetables like kale – and be easy – a little goes a very long way.

Alpha Carotene

Found in sweet potatoes, carrots, winter squash and cantaloupe. Alpha carotene is known for having anti-aging properties, which converts to vitamin A in the body and bolsters immunity. Like other carotenoids, it is best absorbed with fat. Try roasting the vegetables with oil or pair cantaloupe with avocado.

Eat your Yellows

Bromelain

The active ingredient in pineapple, this enzyme may ease indigestion and asthma. Pineapple paired with Greek yogurt is a stomach loving snack.

Limonoids

As the name would suggest, limonoids are found in limes and other varieties of citrus. They help protect against breast, skin and stomach cancer, and they lower cholesterol. Limonoids are concentrated in the citrus peel, so use the zest and juice to maximize your limonoid intake.

Eat your Greens

Catechins

This stuff is brimming in green tea, especially Matcha, as the whole leaf is consumed. Catechins may lower bad (LDL) cholesterol.

Chlorophyll

Best sources of this enzyme are watercress, leeks, arugula and parsley, but it’s present in nearly every green plant food- even pistachios! chlorophyll is also known to decrease the risk of liver cancer.

Eat your Purples

Anthocyanins

Found in red cabbage, grapes, berries and eggplant. This antioxidant has been proven to improve brain function and balance, as well as reduce the risk of cancer, stroke and heart disease.

Tasting the rainbow is not just for candy lovers. With a diet full of vibrantly colored food, health and wellness become effortless.

CSA – now, if you know what that means, then those three letters will likely get you very excited! If you don’t know what those three letters stand for, allow me to explain.

CSA, or Community Supported Agriculture is the newest craze to hit the organic food world, allowing green thumbs and gardening novices to enjoy a farm-to-table lifestyle. Community Supported Agriculture is a commitment between a farm and a community of supporters which provides a direct link between the production and consumption of food.

A CSA is a mutual relationship in which a farm supports the community’s needs for fresh, nutritious, wholesome and organic food, and the community support further allows a farmer to devote his/her energies to gentle, conscientious and sustainable farming practices.

So here is the breakdown of how the system works. A farmer offers a certain number of “shares” to the public, where a typically share consisting of a box of vegetables, and, depending on which type of CSA you join, other farm products.

Interested consumers purchase a share or shares (aka a “membership” or a “subscription”), and in return receive a box of seasonal produce each week throughout the farming season.

The benefits of CSA

•  Eat ultra-fresh food, with all the nutritious benefits
• Get exposed to new types of produce
• Education in farming and vegetable rearing
• Develop a relationship with the farmer who grows their food and learn more about how food is grown – invaluable, in my opinion!

In my experience, there are various types of CSA membership opportunities. Some require only the upfront payment, which varies depending on region, size of box (whether it serves 3,6, 8 or more, for example); but, others, such as mine, require a minimum of six hours of work during the growing season in addition to the upfront payment.

The variations on the contracts are endless when it comes to CSA commitments, and, generally speaking, farmers are willing to accommodate.

So what’s the downside, you ask? Well, like farmers, our CSA haul is at the mercy of the weather. If there is a bad growing season, it will be reflected in your weekly CSA.

For instance, last year the rain in Edmonton wreaked havoc on my CSA crops and the only thing that managed to thrive was zucchini, so I ate A LOT of it. But it’s all part of the CSA game. This season, however, is prepping to be a good one, which means that the odds are slim of me having to visit a grocery store for any produce.

The CSA season is almost here, but it isn’t too late to get in on the action. To find a CSA near you, simply Google the term “CSA” or “community supported agriculture group”. If your location setting are enabled on Google (they are by default), listing for local groups should pop up.

Good luck!

Smoothies are a big deal around here, as they have a presence in our nearly daily diets. But some people find that regular smoothies made with fruit, water and/or milk simply aren’t filling enough, especially among those who are the athletic and gym going types – which is why protein powders are an essential addition for people attempting to supercharge their smoothie efforts.

But not all protein powders are created equal; protein isolates, found in protein powders, are heavily processed, and their impact on health is the subject of many debates in holistic circles. And while I don’t believe that they’re terrible, there are less processed and more nourishing options out there.

Brown rice protein

Many vegans look to this allergen-free and high-quality protein powder for their workout and recovery smoothies. For people with sensitive stomachs, this type of protein is extremely gentle on the digestive tract. I have become rather fond of the Sun Warrior brand, as it comes in many delicious flavors.

Hemp protein

Hemp is a nutritional dynamo, and its oil is a rich source of polyunsaturated, essential fatty acids (the “good” fats). Hemp seeds contain all the essential amino acids and essential fatty acids, and hemp proteins are similar to proteins found in the human body. That  makes them easy to digest, providing us with an excellent alternative to whey and soy proteins, which are often heavily processed.

For vegan and raw athletes, hemp proteins are a solid choice for athletic recovery and muscle repair. And although the green color may put you off, hemp proteins are tasty, and come in several flavors. Unlike other protein sources, hemp protein is rich in fiber, boasting eight grams per serving!

Yellow Pea Protein

When I heard of this type of protein, I was initially shocked – I had no idea that there was such a thing as pea protein. This, however, is a favorite among raw athletes – and although I don’t know much about it, it appears to be a great vegan choice.

With so many healthy choices like this, there really is no need to consume highly processed and sweetened powders. Hemp protein, which is by far my personal favorite, is merely powdered hemp seeds. So if you’re looking for natural, it can’t get more natural than that!

Plato said it best, “Nothing more excellent or valuable than wine was ever granted by the gods to man”.

Recently red wine has been getting mass amounts of press for its health-promoting qualities and is even being credited with the French paradox. What’s the French paradox, you ask? Well, it’s the term used to describe the well known fact that the French have far less occurrences of heart disease than us North Americans, despite the fact that they consume far more high fat foods.

However, if you subscribe to the belief that fat alone is responsible for heart disease, then yes, it would appear very much like a paradox; but the “fat causes heart disease” debate is woefully out of date.

For years people have believed that the French could get away with such unhealthy fare due in large part to the liberal amounts of heart healthy red wine they consume, which is scientifically-proven to contain many compounds that support and protect our heart health.

This, however, is not the forum to go into depth about the French paradox, but it IS the place to go into the heart healthy, life extending compounds that are in nice glass of red grapes!

What makes red wine healthy?

Resveratrol in red wine is a powerful antioxidant that helps prevents heart disease, and rather recently, physicians and researchers have debated whether it should be formed into a supplement. But personally I much prefer to drink my red wine antioxidants – I know most of you will agree.

Resveratrol may be one of the best anti-aging substances around. Research has shown that a wide spectrum of test subjects, from yeast cells to fruit flies, to mice and worms have seen their life span dramatically increased by minute amounts of resveratrol. And although a supplement could potentially be on the horizon, red wine is still the best way to get resveratrol into your diet.

But there is a caveat to all of this, so before you go guzzling, listen up. The relationship between alcohol and breast cancer risk is murky, yet still troubling. Some studies have found an increased risk of breast cancer in women who drink, even moderately.

At least 10 studies have shown the relationship between alcohol and breast cancer, and the consensus is that alcohol does in fact increase the risk of breast cancer in women. So stick to a 5 oz. glass a night.

With moderation in mind, I say bottoms up!

Juicing is quickly becoming all the rage, with juice bars popping up all over the place. Not to mention the juice cleanse craze that seems to be sweeping the nation. I bet small appliance stores are having a hard time keeping juicers on the shelves, with everyone wanting to get in on the action.

But before you up and buy a juicer of your own, there are few housekeeping rules to know.

The organic versus non organic war rages on, and I don’t intend to weigh in here; however, there are a few things you should be concerned with when juicing.

There is a term called the “Dirty Dozen”, and it refers the fruits and vegetables with high levels of pesticide residue. Sometimes eating organic can get pricey, especially in winter climates. But with this list we can be sure that we at least know what we’re getting into, and therefore can make educated decisions about what we should be consuming organically.

Whether you eat organically or not is especially important if you’ll be juicing your fruits and veggies.

The Dirty Dozen, in terms of the highest to the lowest pesticide residue measured on average:

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Imported Nectarines
• Grapes
• Sweet Bell Peppers
• Potatoes
• Domestic Blueberries
• Lettuce
• Kale/Collard Greens

When I first came across this list, I was surprised and a little bit saddened as some of my favorite fruits and vegetables have the dishonor of being named dirty. But I also felt empowered that at least now I knew.

Immediately I began buying the aforementioned produce organic or local, via the farmer’s market, because I believe buying local and knowing my produce purveyor provides me the luxury of asking key questions, such as “is this sprayed?”

I also set out to find what fruits and vegetables were more safe, containing less pesticide residue. Luckily I also found “The Clean Fifteen”- such cute names they give these lists! Happily, this list contained some of my favorites as well!

• Onions
• Sweet Corn
• Pineapples
• Avocados
• Asparagus
• Sweet Peas
• Mangoes
• Eggplant
• Domestic Cantaloupe
• Kiwi
• Cabbage
• Watermelon
• Sweet Potatoes
• Grapefruit
• Mushrooms

So many options, no?!

How to juggle between buying organic and non-organic

Now when I am feeling the budgetary pinch, for whatever reason, I tend to stick with the clean fifteen for my juice and smoothie contents. Also I have found that frozen organic varieties tend to be cheaper and last longer, due to the nature of them being frozen.

So the next time you juice, ask yourself, am I being “clean” or am I being “dirty”?

Winter is finally over, and it’s as though the clouds parted, the sun shone through and the angels sang! Well, not really…but the dawn of another season is always an exciting proposition for me.

With spring flowers about to bloom and we begin to prepare for warmer weather, naturally this got me thinking about my summer body.

It’s natural to add a few seasonal pounds in the wintertime – our ancestors did so in order to stay warm during the colder months, and I do it because, well, I like heavy indulgent meals. But it’s spring time, and that means it’s time to shed our winter coats- literally and figuratively!

Spring cleaning

Every year, at this time, I undertake a spring clean of sorts. It’s a regime of eating lighter and ramping up my exercise routine in anticipation of the summer months. As a self-proclaimed water baby, being uncomfortable in my own skin poolside simply will not do!

A large part of my spring clean involves juices and smoothies. I include them because I want to ensure that I am meeting my daily requirements for nutrients, in the most efficient way possible. Smoothies, in particular, are an excellent detox tool because they provide heaps of fiber, which is necessary for staying full and satisfied.

I always allow myself one last hurrah before I commit to my spring cleaning efforts, and this time was no different. But with this level indulgence comes a sluggish morning after, so to get my first detox morning started, I looked to a blueberry smoothie, of course!

My go-to energy giving smoothie is blueberry with bee pollen, as bee pollen is a natural energy booster and blueberries are brimming with body loving antioxidants (you should know by now that I LOVE blueberries!) And in order to sustain my energy and fullness, I include vegan protein powder.

A friendly note on protein powders – be sure to look for grass fed or vegan varieties, otherwise you could be consuming less then quality protein.

Vanilla, Blueberry and Bee Pollen Smoothie

Serves 1

• 1 cup frozen blueberries
• 1 tbsp bee pollen granules
• 2 tbsp vegan vanilla protein powder
• 2 tbsp Greek yogurt
• 1 ½ cup coconut water

Combine all ingredients and blend until smooth. Enjoy!

I was at a conference this weekend, spending my days in rooms full of people networking, shaking hands and sharing re-circulated air. It was awfully busy – late nights, early morning and meals that had little emphasis on health, but rather convenience.

And wouldn’t you know it – I can feel myself getting sick. I’ve got the ticklish throat, mild aches and an overall tired feeling that I cannot seem to shake, on the eve of a coming getaway, no less.

It figures.

I leave for my weekend sojourn in exactly two days, so how do I kick this sickness in the butt without having to set foot inside a pharmacy? You guessed it – juice!

My bet on juice as the cure

Whenever I am in a time crunch, like this one, I look to juice to help cure what ails me, for fast relief. Now, there are many juice combinations that are guaranteed to keep us healthy as a measure of prevention, but when sickness is at the front door, there a few juices that get the job done quite like citrus juice.

Citrus juice is packed with vitamin C, well known for being an extremely powerful antioxidant, with an ability to relieve and reduce many sicknesses and keep our body systems working at optimum level. The antioxidant powerhouse that is vitamin C is found in abundance in lemons, limes, grapefruit and oranges.

Typically you can often find me, early in AM, taking a shot of lemon juice on any given day, anyway. However, during this conference weekend, I let my routine get away from me – and that’s a lesson learned.

So this morning as I awoke, feeling less than stellar, I decided that I was going blast my malady with nutrients. I’ve been drinking juice all day – but specifically citrus juice.

My juice combination to relieve sickness

I combine two oranges, one grapefruit, one orange, one lime, and one lemon. You’d think the blend would be sharp and sour, characteristic of citrus fruits, but the sweetness of the orange takes the edge off quite nicely.

I will be drinking this juice blend three times today and three times tomorrow. Combined with rest, I firmly believe that wellness will be mine. I’ll report back soon!

With that, it’s back to my juicer and then back to bed.

What are your favorite juice blends to help relieve sickness? Share with us in the comments below!