We are quickly entering into my favorite season: The season of STRAWBERRIES!

As my most desired snack as a child, and my low sugar go-to fruit as an adult, I simply can’t get enough of this delicious red berry! My family loves strawberries so much that when they are in season, we each eat about a pound a week (so that’s 4 pounds of bright red strawberries in our refrigerator!)

Not only are strawberries delicious, they are super healthy for you, too. They are loaded with antioxidants, magnesium, potassium, vitamin C, vitamin K and act as a natural anti-inflammatory. Strawberries help fight in the battle of breast, cervical and esophageal cancer.

Strawberries are even good for your eyes! The Archives of Opthalmology recently published a study in which strawberries were found to be one of the fruits that can lower the possibility of contracting age-related macular degeneration by over one-third when you consume 3 servings a day.

Incorporate Strawberries into your day!

Strawberries complement foods so nicely that you can pair it with every meal.

Breakfast: Try slicing up strawberries to add to your oatmeal. I love the way the cold berry blends with the warmth of the oats. If you eat good ol’ old fashion oats, you might find that you no longer need to add sugar (like brown sugar, honey, etc) since the strawberries add amazing flavor.

Lunch: To add dimension to your yogurt, try adding some diced up strawberries!

Dinner: Sliced strawberries are the perfect topper to a spinach salad with walnuts and a vinaigrette dressing.

Dessert: Dip strawberries into a fat free, no sugar added pudding! Drizzle no sugar added chocolate syrup over whole strawberries.

Snack: Nibble on dehydrated strawberries as a snack on the go. Don’t forget juicing and blending, too!

Strawberry Blending and Juicing Recipes!

Blended Strawberry Juice (pictured above)

• 2 cups fresh whole strawberries
• 1 tbsp sugar
• 1 tbsp Torini’s Sugar Free Vanilla Syrup
• 1 cup cold water
• 1 tbsp lemon juice, freshly squeezed

Cut strawberries into thin slices. Sprinkle over with 1 tbsp sugar and 1 tbsp vanilla syrup (this is the same syrup you’d use to flavor coffee, tea, milk, etc). Leave in the fridge for two hours until the juice starts to come out. Process the strawberries with cold water and lemon juice in a blender. Strain the juice if desired and serve chilled.

Strawberry Lassi

• 1 cup strawberries
• 1 cup greek yogurt
• handful of ice cubes

Put all the ingredients into a blender and blend till mixed. You can play with the taste of the Lassi by trying different flavored greek yogurts.

Apple Strawberry Juice

•  5 apples
• 1 cup of strawberries

 Cut the stems off of the strawberries and apples. Juice the rest and enjoy!

The Subtle Strawberry 

• 1 cup of blueberries
• 1/3 cup of strawberries
• 1 apple

Cut the stems off of the strawberries and apple. Juice the rest and enjoy!

What are your other favorite foods to add strawberries to?! Tell us in the comments!

Look out, y’all, because March is about to come in like a lion. If the promise of spring hasn’t quite reached you yet, and you’re still slogging through slush and sniffling through a final winter cold, use the last of your root vegetables to blend up a delicious, antioxidant-heavy, super-detoxifying smoothie to keep you healthy and energized until you can actually go outside for and soak up some vitamin D.

Beets—especially raw beets—might not be the most popular veggie in the crisper, but they’re incredibly purifying. They’re a unique source of betalains, a type of phytonutrient that’s antioxidant, anti-inflammatory, and, of course, detoxifying.

Beets are also great for your eyes, keeping ‘em bright and shiny. They’re wonderful sources of folate, manganese, fiber, potassium, and vitamin C. Plus, they’ll give your smoothie an amazing ruby-red hue.

More root veggies to make you smile

Carrots, the sweeter sister of beets, protect against cardiovascular disease—in fact, they do more to prevent CVD than any other vegetable. The carotenoids in carrots are full of antioxidant power, and the veggie is also a source of phytonutrients, like beets. We probably don’t even need to tell you that they’re a legendary source of vitamin A (over 400% of your daily requirement in one cup!), but they’re also full of vitamin K, fiber, vitamin C, and potassium. And they look pretty.

Ginger is obviously not a root vegetable, but it’s more of a root than a veggie, and the spicy-warm flavor of fresh ginger makes any smoothie so much better. Plus, it’s great for your stomach, quells nausea, boosts the immune system, and reduces swelling. So since we’re going for an end-of-winter health boost, how could we leave it out?

Think of this ingredient list as a list of suggestions—a mix-and-match smoothie, if you will. Select what you like, ignore what you don’t. Missing an ingredient? Don’t stress! Have some wilted kale in the back of your fridge? Toss it in!

The Stars: Root Vegetables

• 1 carrot, peeled and sliced or grated
• 1 beet, peeled and sliced or grated
• A peeled slice of ginger

The Fruits

• 1 cup frozen pitted cherries (antioxidants, heart health)
• 1 ripe banana (cardiovascular benefits, potassium source)
• 1 cored pear (great source of fiber)

The Extras

• 2 tablespoons flaxseed (omega-3s)
• Cinnamon to taste (can lower cholesterol)
• 1 cup coconut water (potassium)
• 1 teaspoon chia seeds (omega-3s)

Blend the ingredients of your choice until everything is smooth, and enjoy!

Photo attribute: beantownbaker.com

 I have a confession to make: I have fallen way off the exercise wagon. Thankfully, I didn’t resolve to exercise more in the New Year, so I am relatively free of guilt.

However, after receiving my automatic billing statement from the yoga studio where I practice and realizing that I am completely wasting my hard earned money, I am back on the wagon!

The by-product of my rejuvenation for exercise has been soreness. It’s been weeks since I last exercised, so it should have come as no surprise to me that my body would be in revolt, but it did.

Another by-product of this newfound exercise regime is a rejuvenated love for post-workout smoothies. I’ve long been a fan of smoothies, and I’m especially grateful for smoothies designed to help my exercise-weary body recover.

Make your post-workout smoothie count!

So what does an exercise recovery smoothie consist of? No recovery smoothie is complete without:

• Protein - I use only vegan protein powders, but it’s a matter of personal choice for you. If you aren’t going to use a vegan version, be sure to look for grass fed on the label – doing this will ensure that the product is of natural sources.

• Coconut Water - I don’t know about you, but I sweat A LOT…so I have to remind myself to re-hydrate. Coconut water is known for its hydrating benefits, so every post workout smoothie I make has got to have coconut water.

• Frozen Berries - I’m an self-proclaimed berry addict, and I love them all – blackberries, raspberries, blueberries, and strawberries, either alone or paired with one another. With that being said, any frozen fruit or vegetable can be substituted.

• Tart Cherry Concentrate - Juice from Montmorency cherries (tart cherries) are known to help the body battle inflammation, making the concentrate a lifesaver for those sore from exercise related inflammation.

• Greek Yogurt - Because I don’t use milk, the Greek yogurt makes up for the creamy-mouth feel that would otherwise be lost. Oh, and opt for plain – the flavored varieties have a lot of extra sugar that simply won’t be needed because of the cherry juice concentrate.

With this post-workout smoothie guide, you simply can’t go wrong when custom-creating a smoothie tailor made for your exercise recovery!

What are your post-workout smoothie essentials?

There is so much debate about dairy these days, leading many to give it up in favor of alternatives. The foundation of this very heated debate is rooted in 2 points:

1. that dairy is a neolithic food and not part of our evolutionary heritage, and
2. proposed physiological mechanisms in dairy may cause harm when consumed. When people ask whether dairy is healthy to consume, the only real answer is, it depends.

It depends what the cow was fed, the age and health of the cow, and sanitation; but the one thing that weighs heavily on my mind is “cows don’t drink human milk, so why are we consuming theirs?” For this reason, and this reason alone, I gave up drinking milk.

I began dabbling in soy milk, but the rumblings that soy milk may feed estrogen receptive cancers such as breast cancer turned me off of it rather quickly. I gave rice milk a go, but found it too thin, which left me wanting that characteristic creamy-mouth feel. And then I discovered nut milks - most specifically almond.

I immediately fell in love with almond milk! It’s rich, nutty and really good for our hearts – and it is after all Heart Month! Almonds contain heart-healthy omega fats that contribute to cardiovascular health, and, of all the nuts available, almonds contain the most amount of calcium per serving.

Making your own almond milk is easy!

Between smoothies, lattes and the like, I was consuming almost a carton and a half of store bought almond milk a week, and at over $5 a carton, my food budget was beginning to feel the pain. So I did what anyone would do – I started making my own.

Initially when I decided that I was going to get into DIY milk making, I assumed the endeavor would challenge me – I was wrong! Making nut milk at home is one of the easiest things I have ever done! I wish I had started sooner. As long as you have a blender, you can do it too!

Almond Milk At Home

Makes 3 cups*

• 1 cup raw almonds
• 3 cups water
• 1 tbsp coconut sugar
• Nut milk Bag

Soak the almonds overnight for at least 8 hours. Drain and place in blender, add cold water and coconut sugar. Blend on high for 3 minutes. Allow to sit for an addition 2 minutes. Drain into the nut milk bag; and squeeze the excess juice from the pulp, then refrigerate. The milk can be kept for up to 1 week – but it probably won’t last that long!

Eating healthy is not something that comes easy or naturally to me. In fact, it wasn’t even something that I was truly taught growing up. And if we’re getting really honest, most of us aren’t forced to look in the mirror and understand it until the “Freshman 15” hit us after high school (boy, do I miss my old metabolism!)
I know we had covered the food pyramid in school, but I couldn’t really tell you what fits where, and what the serving amounts were. Once I was responsible for my own nutrition, I had to learn tricks of the trade that worked best for me.

In order to keep myself on my healthiest dietary track, I simply filled half my plate with fruits and vegetables. Imagine my surprise and delight when the USDA (U.S. Department of Agriculture) got rid of the ol’ pyramid, and replaced it with an easy to understand food plate that followed my same tried and true guideline!

The point of the USDA plate diagram is to give us a better visualization of what meal portion sizes are to look like in healthy living. The plate is broken up into 4 sections, with a cup of dairy off to the side. Each half of the plate has a split of about 60/40. On one side, the 60/40 split is between your protein (40%) and your grains (60%). The other side is your fruit (40%) and your veggies (60%).

Why are fruits and veggies so important?

There are many brilliant aspects to fruits and vegetables. Our bodies require a daily supply of vitamins and minerals, and these plants are the perfect source. Plus, fruits and veggies contain disease-fighting phytochemicals, which is something that you typically can’t replace by simply popping a daily multi-vitamin pill.

Thanks to all these special ingredients, a diet of fruits and veggies can reduce your risk of heart disease, type II diabetes, high blood pressure, and certain cancers.

Keeping all this in mind though, I have to admit that my own personal favorite thing about vegetables and fruit is that they are low in calories, but high in fiber. So you can eat a ton without blowing your diet, and the fiber keeps you feeling fuller, longer (plus, fiber is necessary to clean your insides out).

What does my half a plate look like?

Don’t deprive yourself, and keep it simple. My family still indulges in pizza night! But we juice up our daughters favorite strawberry smoothie, and we start our meal with a salad. By the time we get to the pizza, we only want a slice or two, and my family of four can easily share a large pizza.

At breakfast time, you can mix all kinds of fabulous veggies, like tomatoes, spinach, bell peppers, green onions, into egg whites for a fabulous omelet. You can also try stirring sliced fruit, like banana, berries or peaches into your yogurt.

Sliced fruit is also a favorite dessert of mine, topped with a dollop of lite or fat free whipped topping. Make lunch fun by mixing a fruit, veggie and protein all together, like ants on a log (celery, smeared with peanut butter, topped with raisins). Or for a fun and allergy free alternative, try Nutella!

How do you incorporate fruits and veggies into your everyday meals?

Tell us in the comments below!

If you’re like me, when you think of avocado you think of Mexican food or some other savory, fiesta-worthy application…but hear me out. This fruit (yes, fruit!), also known as the avocado pear, is becoming very popular for its use in sweet culinary treats and dishes. And you know me – it wasn’t long before I found myself dabbling in avocados for my smoothies.

A little more about avocados

My love of avocados is certainly not misplaced. Although avocados are high in fat, the fat within avocados actually helps to lower cholesterol within our bodies. Further, a toxin present within the avocado is said to help prevent and treat breast cancer and some forms of prostate cancer.

Avocado is also an excellent source of potassium, which is crucial in the regulation of blood pressure. By consuming enough potassium we protect ourselves from heart disease, stroke and heart attack. Another heart healthy benefit of avocado is its abundance of folate, which helps protect against heart disease. For those who resolved to have a child this year, folate is crucial for a healthy pregnancy and the development of a healthy baby.

That’s wonderful! But is avocado fit for a smoothie?

But enough about the stats – let’s get down to the deliciousness that is this avocado smoothie. I am a lover of all things coconut, so when I saw someone combining avocado and coconut milk to make a sweet smoothie, I immediately thought to myself how I must have it!

Initially when I gave this smoothie a try I did not freeze the avocado, so the smoothie was left with little bit of a slimy-mouth feel. For my second attempt, I included some unsweetened coconut flakes and I froze the avocado prior to blending and it took this sipper to the next level.

It was smooth, creamy and completely satisfying. And the best part thing about this smoothie: it’s 100% naturally sweetened! Thanks to the innate sweetness within the coconut milk and coconut flakes, I didn’t (and you probably won’t either!) need any other type of sweetener. So go ahead and give this smoothie a try - because avocados aren’t just for guacamole anymore!

Avocado Smoothie

• 1 large avocado, frozen
• ¾  cups coconut milk
• 1 teaspoon shredded coconut

In a blender combine all ingredients, and blend until smooth.

The thought of cleaning a juicer is enough to turn one off from juicing all together sometimes, what with all the moving parts…it can be a daunting task. I know this story oh so well.

When I first started juicing, my endeavor got off to a puttering start, because every time I juiced, it seemed like a chore having to clean my juicer. At one point I was juicing twice a day, and thus cleaning my juicer twice a day. I have learned a great many lessons about juicing.

Get the right juicer, and you might spend less time cleaning!

The first step in picking the perfect juicer is to take inventory of your juicing needs. If you are juicing for a large family, then a heftier electric juicer is likely the right choice for you. If you are a solo juicer, something smaller and perhaps manual may be all you need – and that will make cleaning easier for you.

Some people have a serious aversion to cleaning ANYTHING, so if this is you, consider buying a juicer that is 100% dishwasher safe. The LEXEN Healthy Juicer is a manual juicer that can be disassembled and placed in the dishwasher – I know, because I have one!

Handwashing may be unavoidable…

If an electric juicer is more your speed, hand washing is in your future. Step one, as is step one with anything that has the power to chop all your fingers off, is to unplug the juicer.

Then remove and rinse all the pieces that are dishwasher safe. Rinsing is essential because with all the gunk associated with juicing, it is a tall order for a dishwasher to eliminate it all. Wash the remaining parts and wipe down the juicer – spills and splashes are inevitable.

One last tip about handwashing

And lastly, always wash your juicer blades by hand, even if the manufacturer says it’s okay to place them in the dishwasher. In my experience, whenever I have placed a blade of anything – my food processor, blender or juicer – in the dishwasher, the blade has become dull.

When juicing, a dull blade can quickly cause frustrations, and we all know that juicing and cleaning is already a relatively involved task. Doing whatever it takes to make the process easier is a plus.

Getting bored while washing your juicer by hand?

Here’s some handy tips for keeping busy while you work.

• Play some music on your iPod (Oprah puts out a great podcast called “Health and Wellness Channel – it’s worth checking out!)
• Juice for a friend. They’ll likely hang around the kitchen while you clean.
• Assemble an intelligent, personal robot capable of human emotions to clean your juicer for you.
• Do squats between part rinsing.
• Turn on the radio and jam
• Pretend your not cleaning. Imagine yourself on a secluded Jamaican beach with an unlimited supple of freshly-blended Pina Coladas.
• Have the kids clean the juicer in exchange for fresh juice!
• Stage a mental breakdown related to juicer cleaning in front of your significant other, and then storm off into another room in a panicked and sudden madness. He/she will likely feel terrible and clean your juicer for you.
• Use your Jedi-Mind Tricks.

Pomegranate Lore

Native to Persia, pomegranates are thought to be one of the oldest known fruits.

In Rome, the pomegranate was called the Punic apple. The botanical name is punicum granatu, which has its root in punic. That was the name of the city of Carthage, the namesake of this tasty treat. The other half of the work comes from granatum which means “many seeds”.

The pomegranate has traveled far and wide. The fruit was brought to China in 100 BC. Then, it was the Moors who imported the pomegranate to Spain in 800 AD. Granada, a city in Spain, was named for the pomegranate. The fruit is so popular there it eventually became the cities emblem.

In Britain, the inaugural planting of the pomegranate was performed by King Henry VIII. In the 18^th century, the French named a weapon, a hand-tossed explosive, after the pomegranate, calling it a grenade. It came to America by way of the Spanish conquistadors.

The pomegranate has been revered through time. It is considered a royal fruit, used throughout history in coats of arms, fabric patterns, and praised in literature and art.

The skin has a high tannin content and was, in ancient Rome, used to tan leather.

Nutritional Benefits of Pomegranate

Pomegranates are revered with good reason. Our forbears knew of the power of the pomegranate and its positive effect on the body.

The beauty of the pomegranate is in both its unlikely external appearance and the surprising inner nest of deep red seeds, known as arils, resting within a white membrane. The membrane is bitter to the taste and typically not eaten. The arils contain the juice of the pomegranate and one seed. The arils can be eaten seed and all.

With a tart flavor and an underlying sweetness, the pomegranate offers the best of both tastes, with the promise of possibility held within its seeds. Nutritionally, pomegranates are as full of promise as its legendary status in history.

There are only 72 calories in a ½ cup of arils, while 1 cup of juice contains only 139 calories.

That same cup of juice contains 40% of the recommended daily value of Vitamin C. Combined with the presence of Vitamin A and potassium, the pomegranate is a fantastic source of all kinds of nutritional good.

• Antioxidants: They are, of course, necessary to keep our entire system healthy. In comparison, pomegranate juice has 3x more antioxidant fighting power ounce for ounce than red wine. That makes pomegranate juice an excellent alcohol substitute.

• Blood Thinning: Pomegrantes have been shown to work at thinning the blood and reducing plaque in arteries. In addition, it promotes the HDL cholesterol cholesterol while lowering LDL cholesterol, a positive correlation with cardiovascular health.

• Lowering Blood Pressure: Studies have shown that imbibing a mere 1 ounce  of pomegranate juice daily can lower systolic blood pressure up to 20%.

• Cancer Fighter: Due to its high level of antioxidants, pomegranate juice is a great addition to your diet to fight against breast and skin cancer. New research also shows pomegranate helps inhibit the growth of cancer cells in the prostate, too.

• Arthritis Attacker: A study indicates that pomegranate juice inhibits an enzyme that damages cartilage. For those suffering arthritis and join pain, the addition of pomegranate juice in your diet might just ease some of your woes.

• Flu Fighter: Drink pomegranate juice when you think you’re coming down with the flu (or when you know you’ve already got it!) Pomegranates are rich in punicalagin, a polyphenol that inhibits the flue virus. (from Phytomedicine, July 2009 issue)

Preparation and Storage of Pomegranate

Peel the pomegranate if you have the enduring and Godly patience. Otherwise, slice off the top and cut it into wedges. Fill a bowl with cold water and remove the seeds. The seeds will sink to the bottom and any membrane will float. Compost the membrane and juice or eat the seeds!

Pomegranate seeds will store in the fridge for 3-5 days in a air-tight container.

Pomegranate Passion Smoothie

• 2 oz. freshly squeezed pomegranate juice
• 6 oz. non-fat yogurt or nut milk (depending on the consistency you wish your smoothie to be)
• 1 cup fresh strawberries
• Handful of ice

Put everything in the blender, give it a whirl, and enjoy!

Sources:

• http://habee.hubpages.com/hub/Super-Food-How-and-Why-to-Consume-Pomegranate
• http://www.livestrong.com/article/66461-nutritional-information-pomegranates/
• http://homecooking.about.com/od/fruit/a/pomejuice.htm
• http://www.healthdiaries.com/eatthis/11-health-benefits-of-pomegranate-juice.html

Symptoms and illnesses that arise from a vitamin deficiency can only be cured by that particular vitamin, which makes deep green vegetables a one stop shop for catching up on your healthy living. Vitamins ensure that we fulfill our body’s need and negate any possible illnesses and symptoms that may arise from being deficient.

Also, the eight essential amino acids that we need for bodily functions such as muscle repair, manufacturing hormones, mental functions, sleep, memory and energy, are not produced naturally by our bodies, so we need to acquire them from the foods we consume.

Meeting dietary and vitamin needs

For those lacking in vitamins, minerals or amino acids, green smoothies and juices are a great way to meet and exceed our dietary needs. Of all the vitamins and minerals required by the body, most green juices or smoothies pack a powerful amount in order to keep our bodies and minds working at optimal speed!

The many vitamins that can be found in green vegetables are:

• Biotin: Found in deep green leafy vegetables, biotin is responsible for cell growth, maintenance of blood sugar and the metabolism of fats and amino acids. It also serves to strengthen hair and nails.

• Carotenes: Vibrant orange and yellow vegetables and leafy greens get their color from carotenes, making it an amazingly powerful antioxidant. Carotenes help to protect from free radicals and aids in cancer prevention. Important phytochemicals are released with the tearing of these vegetables and provide the body incredible protection from disease.

• Vitamin A: Carrots, dark green and yellow vegetables hold this vitamin, whose role is to provide vision protection and proper health growth.

• Vitamin B1: Also known as thiamin B1, this vitamin aids in many processes including nervous system functions, muscle function, metabolism of carbohydrates and the production of healthy digestive enzymes as well as electrolyte flow. This vitamin is found in abundance in oranges and certain fruits.

• Vitamin B12: This vitamin aids in blood formation, energy production and is crucial for the metabolism of every cell within the body. Also known as riboflavin, B12 is found mainly in broccoli and asparagus.

• Vitamin D: Vitamin D is produced in our bodies as a result of exposure to the sun; heaping supplies are also found in plant sources and help protect the body from auto immune diseases, cancer, osteoporosis and hypertension. During the winter months, it is essential to boost our intake, as our exposure to the sun is sure to be less.

Green juices and smoothies are fantastic ways to supplement our diets, and it’s not difficult to acquire our daily values of vitamins in one juice or smoothie per day. Instead of popping a supplement in pill form that may contain useless fillers, get creative with your favorite green vegetables and fruit and boost your diet the way nature intended!

I’ve waxed poetic about my love for smoothies and my belief that they are essential to effortless health and vitality. But I have never gone into detail about my well-stocked pantry and my tips for smoothie ingredients storage.

The simplicity of green smoothies lies in the tools needed to create them – a blender, a knife and the greens and fruits of your choosing. All should be very likely to be found in the basic home kitchen. Whether or not we opt for a high-octane emulsifying machine or a tried and true kitchen blender, the choice is to each their own; truthfully, the smoothies come out tasting the same!

Kitchen essentials for the perfect smoothie

One of my kitchen essentials for effortless green smoothie making is a salad spinner. I wash and freeze the bulk of my greens ahead of time and a salad spinner makes like all that much easier.

Aside from fruits, vegetables and the liquid needed for blending, so my pantry is always stocked with ingredients to supercharge my smoothie efforts. Coconut milk, almond milk and kefir are my favorite liquids to use, as they all offer an inherently creamy sweetness and every one of them delivers incredible health benefits.

You get pro-biotics from the kefir, protein from the almond milk and antiviral properties from the coconut milk. I also keep oat bran, chia seeds and bee pollen close at hand for an extra boost in fiber!

Proper smoothie ingredient storage

As most smoothies start with fresh ingredients, proper storage is always something to keep in mind to avoid waste. Although greens will remain green for days and sometimes weeks, their antioxidants, vitamins and minerals begin to dissipate from the time they are harvested. Eating or freezing them as soon as possible ensures that we are getting the most nutrition out of every ounce.

Lettuces and greens should be washed, dried and stored in an airtight container. Certain vegetables such as carrots, turnips and beets should have their stems removed in order to prevent the vegetable from drying out and both fruits and vegetables with hard outer skins or rinds should be peeled prior to blending. Pits should of course always be removed.

I know it would seem that the preparation and storage of a smoothie may be time consuming and a touch finicky, but heeding these tips will help make your smoothie an enjoyable and nutrient rich experience.