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.

Uma Thurman has been a guest star in the last couple episodes as the celebrity Rebecca who is taking over the lead role in the shows musical. And Uma’s celebrity character has a huge demand – for SMOOTHIES!

Have you ever noticed how many celebrities love smoothies? Have you noticed how fabulous celebrities look? Is there a connection? YES – I believe so, anyway.

In fact, there is even a 1,200 calorie a day juicing/smoothie diet plan that celebrities like Gwen Stefani are fans of. If smoothies work to keep celebrities looking stellar, then it could work for you too!

Can I have my kale, coconut water, flaxseed smoothie please?!

These are the key ingredients in Uma Thurman’s characters smoothie! So what are they, and why do they work?

Kale: A super green powerhouse food that is quickly taking over in popularity. At only 35 calories a serving, it’s loaded with nutrients including, vitamin K (1,020%), vitamin A (180%), and vitamin C (200%). This leafy veggie also contains 40% of your daily required magnesium and 15% of your daily calcium and vitamin B6.

Kale is also a good source of minerals like copper, iron, potassium, manganese, and phosphorus. Plus, it has 5g of fiber in a single serving – which we all know keeps you feeling fuller longer and helps clean out your gut!

With all the nutrients, phytonurients, Carotenoids and flavonoids (antioxidants) Kale is a cancer fighting machine, which also lowers your cholesterol and promotes normal blood clotting, antioxidant activity, and bone health. It’s also great for your eyes thanks to lutein and zeaxanthin compounds.

Coconut Water: Naturally low in calories and fat-free, this electrolyte packed beverage will quickly hydrate your body! Coconut water is the liquid found inside young coconuts before they mature. It contains almost twice as much potassium as a banana.

Potassium helps regulate blood pressure, which in turn helps to prevent related issues like stroke, heart attack and hangovers! Coconut water also has a small amount of calcium, magnesium and phosphorus, and is low in sodium.

Flaxseed: By simply sprinkling this little seed into your food, you are helping to reduce your risk of heart disease, cancer, stroke, and diabetes. Rich in Omega-3’s, Fiber and Lignans (they can contain up to 800x as much lignans vs. other veggies! Wow!) flaxseeds also helps out with inflammation and hot flashes!

Make your own version of Uma Thurman’s Smoothie today!

Using the three primary ingredients above as the foundation, you can add different fruits to create your own adaptation of the SMASH smoothie!

• 1 cup frozen mixed berries
• 1 cup kale
• 1/2 banana
• 1 cup coconut water
• 1 tsp flaxseed

Tear kale leaves off of stems and tear into small shapes. Put coconut water in the blender followed by all the other ingredients. Blend until smooth and enjoy!

Dark Chocolate is approved on most diet plans. I love to end my day with a little nibble of 60% (or more) cocoa dark chocolate. Even though dark chocolate is diet approved, the calorie content can still get a little high, so I started searching for an alternative.

That’s when I discovered just plain old cocoa powder and started adding it to my coffee and smoothies. Or now I’ll end my evening with a good ol’ fashion mug of steamy hot chocolate.

What can Cocoa do for you?

Harvard Researchers have released their analysis from 21 studies where the participants who consumed cocoa regularly showed improved blood vessel health, a decrease in blood pressure and an improvement in cholesterol levels. This is believed to be in thanks to due cocoa’s high content of flavonoids.

Cocoa contains polyphenolic flavonoids. Flavonoids are antioxidants that are commonly found in fruits, veggies, wine, coffee and tea. Cocoa is so packed with this rich nutrient that researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants then a cup of green tea.

Flavonoids found in cocoa are believed to not only help with heart disease but they also reduce risk factors for diabetes and cancer (especially colon cancer). Research has shown that those who consume cocoa regularly have less than 10% chance of having a stroke, heart failure, cancer and diabetes. PLUS, flavonoids help our skin look good!

Magnesium is another key nutrient in cocoa, which will benefit you in the bathroom. It helps to promote digestion and will keep you regular, avoiding constipation. Ladies, the high magnesium also helps relieve the dreaded pre-menstrual symptoms (PMS). Another benefit of the magnesium is its ability to reduce risks with diabetes and cardiovascular disease.

Cocoa has been found to help reduce inflammation. It’s also found that it helps soothe problems with the trigeminal nerve, which helps with migraines and issues with the temporomandibular joint.

If you’re a nursing mother, cocoa increases your milk supply. It has also been shown to increase libido.

Best of all, cocoa contains phenylethylamines, which is a mood enhancer. Cocoa is a powerful tool in the battle of depression. It helps reduce stress hormones and lifts spirits.

Make a smoothie with Cocoa today!

Cocoa Crush Smoothie

• 1 cup milk (soymilk or almond milk work too)
• 6 oz non-fat or low-fat vanilla yogurt
• 1/2 cup frozen strawberries
• 1cup frozen blueberries
• 1 banana, sliced
• 1 tsp vanilla
• 2 TBSP Cocoa

Add liquids to blender, followed by the fruits. Blend together and enjoy!

I’m always looking for new smoothie recipes to try with Cocoa. Please leave me a comment below with yours!

Blend 'em up or juice 'em down?

To blend or to juice? - that is the question. Whether ‘tis nobler in the mind to chug a frosty glass of sweet green nectar, or to slurp up a creamy concoction with a spoon…ahem.

You get the point. Personally, we’re big proponents of the blend and juice theory (otherwise known as “get your greens whenever you can, however you can”), but if you’ve ever vacillated between the two, you know that each version has its pros and cons. So we’re here to help you decide.

There’s no right answer—it all comes down to what you want out of your veggies.

Juicing: It’s all about VOLUME

The biggest pro of juicing is that it enables you to get a ton of nutrients, fast. Are you planning to sit down and eat a head of kale, a plate of spinach, a couple of carrots, and a pear? Of course not—but with juicing, you can drink it all up in mere seconds.

Juicing reduces fruits and veggies to pure, liquid nutrients — no fiber involved. Basically, juicing does the chewing for you, so all the vitamins are delivered into your system much faster than they would be if you gnawed on a stalk of celery.

If you’re sick, or have a sensitive digestive system, juicing is especially beneficial, since your body doesn’t have to work hard to get a huge rush of nutrients. Of course, you have to be careful—pure fruit juice can make your blood sugar levels go wild. Add plenty of vegetables to your juices to avoid a spike in blood sugar.

Blending: It’s all about FIBER

When you blend a stalk of kale, all of the plant’s valuable fiber is still contained in the smoothie. The high fiber content of a green smoothie is part of why it’ll keep you much fuller than a glass of juice.

The blending action destroys the cell walls of fruits and veggies, making them easy for your system to digest, but the presence of fiber helps your body regulate your blood sugar levels. If you’re looking to replace a meal with something green, a smoothie is your best bet.

And let’s not forget that smoothies give you the option to add fancy, non-veggie ingredients like hemp, flax, or chia seeds.

Photo attribute: www.melodybeefarms.com

What do you think? Weigh-in using the comment form below!

The green smoothie movement is growing like a weed, but if you’re a first-timer, visions of chia seeds, hemp milk, dandelion greens, and garlic extract might make you feel a bit woozy and intimidated.

If you want to pack an extra serving of greens into your day, but you’re way too scared to find out what blended parsley tastes like, try this ultra-simple, foolproof green smoothie. It’s delicious—and totally intimidation-free.

 The Ingredients

• 2 cups spinach
• 1 cup milk (your choice: cow’s milk, soy milk, almond milk, rice milk, etc.)
• 1 banana
• Ice
• Optional – 1 tablespoon flax (okay, we couldn’t resist throwing in a slightly fancy ingredient)

The Directions

Plop the spinach (and flax, if you’re bold) into your blender, and top with the milk and banana. Blend until smooth. Add ice and blend again. Pour, sip, and enjoy your beginner’s green energy!

The Benefits

Green smoothie fans cite increased energy, clearer skin, stronger hair and nails, and natural weight loss as a result of their smoothie addiction. The smoothies themselves are full of fiber and chlorophyll, are readily digestible, and their blended state means the nutrients are easy for your body to absorb.

And of course, green smoothies offer a convenient way of packing more fruits and vegetables into your diet, which—let’s be honest—we all need.

 The Nutrients

Spinach is one of the easiest greens to add to your smoothie. You can find organic spinach at almost any grocery store, you won’t taste it once it’s blended, and it’s packed full of vitamins, minerals, carotenoids, and flavonoids.

Notable nutrients include vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, and potassium. Note: when picking out your spinach, choose the brightest green leaves you can find. Studies show that paler spinach leaves have less vitamin C than their more vibrant siblings.

Bananas, as you probably know, are a great source of potassium, which helps maintain normal blood pressure and heart function. But don’t overlook their other nutrients—a surprising amount of vitamin B6, vitamin C, manganese, and fiber can all be found in these creamy yellow fruits.

Photo attribute: gimmesomeoven.com

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”?

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!

Bring on the add-ins!

While certain add-ins like vitamins can take away from the flavor of your smoothie, there are many other ingredients that are ah-mazing!

So, here it is: my top 5 favorite smoothie add-ins!

Flaxseed

Ground flaxseed adds healthy fat (Omega-3!!!) and fiber to your smoothie! Flaxseeds also contain Lignan, which is a huge help in the fight against cancer. There is also some evidence that flaxseeds may help reduce your risk of diabetes, stroke and heart disease.

Wheat Germ

Wheat Germ is one of the best sources of folic acid. For those of us who suffer from anemia, or are pregnant, folic acid is a must!  Wheat germ also contains a phytonutrient called L-ergothioneine, which is a powerful antioxidant. And hurray for another source of fiber!

Cocoa Powder

Researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants than a cup of green tea. Cocoa also contains magnesium, which is key for battling diabetes and high blood pressure. It’s also been used for centuries to help breast milk production, and increase  libido!

Tofu (soft or silken)

Tofu adds a rich, creamy texture to your smoothies and a ton of protein! It’s great for lowering your lousy (LDL) cholesterol, and it can even help alleviate symptoms of menopause. Tofu also contains isoflavones, which prevents premature aging! What I love most about tofu though is that it’s flavorless, so it takes on the essence of whatever you’re mixing it with.

Protein Powders

The three main versions of protein are whey, hemp, and soy. They are sold in plain and flavored powered versions and can be mixed in with any smoothie. Whey protein is milk based and is my personal favorite. According to Dr. Mike Moreno, a dietician, it’s the best protein out there. Whey protein is loaded with amino acids and thanks to its high levels of leucine, it promotes fat loss, all while keeping your muscle lean.

Simply sprinkle the powders into your favorite smoothies, or try one of these recipes!

Flax Tofu Mango Peach Smoothie 

• 2 servings of silken or soft tofu
• 1/2 cup rice milk
• 1/2 cup soymilk
• 1/2 cup frozen mango
• 1/2 cup frozen peaches
• 1 teaspoon flaxseed

Add liquids to blender, followed by the tofu, frozen fruits and flaxseed. Blend and enjoy!

Wheat Germ Smoothie (from Dr. Oz!) 

• 6 oz Greek yogurt
• 1 cup almond milk
• 1/4 cup almonds
• 1 cup blueberries
• 4 strawberries
• 1/4 banana
• 1 tbsp wheat germ
•  A few ice cubes

Add Greek yogurt, almonds, almond milk and ice to blender and blend to desired consistency.

Add berries, banana and wheat germ and re-blend until smoothie is completely mixed.

Rippling muscles are great and all, but let’s not forget about what’s holding your body together underneath all those abs—your skeleton. If you have a broken toe or a fractured wrist, or if you’re just feeling a little weak and wobbly, whip up this incredible, bone-strengthening “milk” invented by superhuman vegan, nutritionist, personal trainer, and health maven Gabrielle Brick.

Ingredients:

• 1/4 cup Goji berries
• 1 cup sesame seeds
• 8 cups nettle, horsetail, and oatstraw tea
• 1 tsp vanilla extract
• Agave to taste

Instructions:

1. Make the nettle-horsetail-oatstraw tea (don’t worry, we’ll explain all about these herbs later). Keep in mind that the herbs are full of minerals that can be lost in steam, so immerse them in a pot of cool water and bring the mixture to a very slow simmer, keeping the pot covered in order to keep the steam inside. Once the tea is simmering, turn off the water and let the mixture seep and cool.
2. Strain out the herbs.
3. Blend the tea, the goji berries, and the sesame seeds together until the mixture is milky-looking and smooth.
4. Strain again.
5. Blend in the vanilla extract and the agave. Taste and add more agave or vanilla as needed.
6. Store in the fridge. Drink within the next few days.
7. Bonus: drink your elixir with a side of MSM (Methylsulfonylmethane) in pill or powder form (if powder, mix it right in to the “milk”).  MSM is anti-inflammatory and beneficial for joints.

Nettle, horsetail, and oatstraw are all herbs high in silica (search for them online—you can snag huge bags of these herbs pretty cheaply). Silica adds compounds to strengthen hair, nails, and skin, and it also encourages calcium absorption to keep our bones dense and strong. The herbs are also good sources of trace minerals.

Sesame seeds—though you might not guess this based on their humble top-of-the-bagel status—are absolutely packed with minerals. Copper, manganese, zinc, calcium, and iron, oh my!

Goji berries, a now-legendary superfood, are also high in silica, antioxidants, and trace minerals that help to build up your bones like zinc, copper, calcium, selenium, phosphorus, and iron.

Have a cup or so of this “milk” every day! Your bones will love you even more than they already do.

Photo attribute: blyssfulhealth.blogspot.com

If your morning is anything like mine, it’s craziness from the moment your feet hit the floor, till you run out your door! Most mornings I am the only family member who has yet to enjoy breakfast by the time I’m dropping my kiddos off at school. Knowing that I was missing out of the most important meal of the day, it was time to make a change in our routine.

I only had to rearrange 5 little minutes and I grabbed my blender.  I throw in a couple ingredients, blend it up, and pour it into a traveling glass. I drink my meal in the car, and satisfying many of my daily required fruits and veggies on the go!

What are the benefits of blending?

Certain fruits like bananas and avocados can’t be processed in a juicer. Both of these fruits have amazing health benefits, and they should be happily consumed.

Greens can be made in your blender as well, and since you’re not discarding your pulp, you are getting the fiber that would normally be removed with juicing.

Liquids cannot be added to your juicer, so blending is beneficial when you want to add other ingredients, like water, milk or yogurt.

In my humble opinion, the biggest plus side to blending is the ability to use frozen fruit. Frozen fruit and vegetables are usually flash frozen at its peak of freshness so you are retaining all the goodness that the produce provides.

In the “off season” for berries, it’s much more cost effective for me to purchase frozen berries vs. fresh. I can stock my freezer full and not worry about running out of ingredients, or having my fresh ingredients spoil, before my next trip to the market. You can also just throw your ripened bananas into the freezer, skin and all. They will still peel easily when frozen.

Blending: some of my favorite juice and smoothie recipes

 Pineapple Spinach Juice

• 1 cup of pineapple, cubed
• 1 cup of spinach, chopped
• ¼ cup fresh parsley, chopped
• 8 ounces of water
• ½ teaspoon of ginger, grated (optional)

Place the water in your blender, followed by all the other ingredients. Blend on high for 30 seconds (starting on your lowest speed, working up to the highest speed for only about 10 seconds) or until smooth. Pour into a glass and enjoy!

Blueberry Banana Smoothie (pictured)

• 1 cup of blueberries (fresh or frozen)
• 1 banana, peel and cut into 2 inch (fresh or frozen)
• ¾ cup of milk, or almond milk
• 6 oz of greek style yogurt
• ½ cup of ice

Place the liquid in the blender, followed by all the other ingredients and blend until smooth.

We change this smoothie up daily by using a different flavor of yogurt. Try Vanilla, Banana Cream Pie, or Raspberry. Be sure to read the label on your greek yogurt. Many are high in calories, sugar and carbs. Our family prefers Kroger’s CarbMaster yogurt at only 60 calories, 4g Carbs, 3g Sugar and 8-9g of Protein.

I’d love to hear your favorite blended beverage recipe! Leave your comments below!