Garlic is the cat’s meow of aromatic herbs. Garlic is a member of the lily (or Allium) family. It’s also related to the onion and the leek. On its own, it is known as “the stinking rose”, a reflection of its strong odor, but honoring its therapeutic benefits.

Nutritional Benefits of Garlic

Garlic’s powerbase comes from its sulfur compounds. These compounds are not only responsible for its pungent smell, but are the source for garlic’s myriad of health benefits.

Garlic is also a fantastic source of manganese (which feeds our mitochondria – the energy production factories of our bodies). Garlic also offers vitamin B6,  vitamin C and selenium; all are working hard as antioxidants to provide health benefits.

Garlic Rocks for Heart Health

Garlic is a protector of our cardio system. It can lower cholesterol, but more importantly, garlic’s key nutrients protect our blood cell and blood vessels. This keeps our hearth healthy and the blood flowing. Garlic helps to reduce plaque formation and clogging.

Part of these benefits are attributable to garlic’s ability to lower blood pressure. Garlic is an important addition to our daily diet for keeping our heart and blood pressure in top working order.

It’s an Anti-Inflammatory

Garlic brings the pain when it comes to reducing inflammation. From our muscular, skeletal, and our respiratory system, garlic is an all around tonic. Garlic is thought to also combat obesity, which is believed to be in many ways just another form of inflammation. If you’re trying to reduce your weight, eat more raw garlic!

Garlic is an Antibacterial and Antiviral

Garlic’s super claim to fame is its antibacterial and antiviral properties. Garlic is proven to control infection from bacteria and viruses. It also controls infection from yeasts, fungus, and worms. Garlic is an overall cleanser of our body’s system and can assist us in maintaining optimum overall health.

Iron Metabolism Done Right

It’s also thought that garlic is key in helping our bodies properly metabolize iron. Iron is an important nutrient for our blood and cells. Garlic helps the transportation of a protein called ferroportin, which helps keep the iron moving through our bodies as it’s needed.

Raw vs. Cooked Garlic

It is generally recommended to include one clove of garlic in your diet at least once a day. To obtain the best that garlic has to offer, eat the clove raw.

Here’s some general tips for easy handling of your garlic:

• To use garlic, separate a clove from what’s called the “bulb”. To remove the skin easily, place the clove on a hard surface and then gently apply pressure with the palm of your hand at an angle. The skin will separate and you then can peel it away.
• To give the garlic’s enzymes a chance to activate, peel your clove at least 5 minutes before adding it to your juice. This method lets the garlic reach its peak proficiency before combining it with other ingredients.
• If raw garlic simply doesn’t do it for you, consider adding it to just about any dish you ever cooking.  Add it a few minutes before the end of cooking time will help it retain its verve. Cooking garlic too long reduces its health-promoting ability and brings forth a bitter flavor.

Garlic Yum!

• 2 tomatoes - Click here to learn more about how tomatoes keep you in tip-top shape
• 2 apples - Click here to find out more about apples
• 1 clove of garlic (prepare your clove 5 minutes before juicing)
• 1 sprig of parsley

Juice them, mix them, and enjoy them!

A little more about garlic

Garlic is native to central Asia. It has been grown for over 5,000 years, making it one of the oldest cultivated plants in the world.

But it was ancient Egyptians (Khemet) that first began to cultivate garlic. They held it as sacred and the garlic clove was often placed in the tombs of Pharoahs.

Also in Egypt, garlic was held as the pinnacle of the food pyramid (quite literally in fact, as it was given to the slaves that built the Pyramids to enhance their strength and endurance!)

In ancient Greece and Rome, athletes partook of garlic prior to competition and soldiers consumed it before battle. Garlic’s ‘power’ was held in high esteem.

Garlic traveled the world with migrating tribes and adventurers. It was found in India and China by the 6^th century BC.

In garlic’s long and distinguished history, it’s been used as a sacrament, for culinary endeavors, and for medicinal purposes. With current scientific research touting garlic’s healthful power, this little bulb continues to be as popular as ever.

Selection and storage of garlic

Choose fresh garlic whenever possible for your cooking or medicinal needs. Garlic’s greatness is found in its freshness.

Choose cloves that are plump and have an unbroken skin. Garlic should feel firm and not squishy. Steer clear of garlic that has begun to sprout or looks shriveled. The older the garlic, the less flavor and nutritional benefits it will provide. The size of the garlic bulb or cloves give little indication as to the quality.

Store garlic in a bowl or covered container in a cool and dark place. Avoid placing garlic in direct sun or near a heat source. Freezing or refrigerating garlic reduces both its flavor and nutritional value.

Fresh garlic of superior quality will keep for up to a month if stored well. However, once you break a garlic bulb open, the shelf life reduces dramatically to just a few days.

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!

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.

Groovin’ on the Wheatgrass Super Food Channel is a great way to increase your energy and vitality.  As with anything labeled ‘super’, it’s important to know what the benefits and considerations are.  You can click here to find out the super-duper benefits of wheatgrass.

Wheatgrass Considerations

The  considerations are simply ways you can better use wheatgrass to get the most benefit for your body.

Drink First. Wheatgrass juice should be taken alone or with other juices only.  Combining wheatgrass juice with other solid foods may cause nausea.  Always take the juice/juice combo on an empty stomach.  First thing in the morning is best.  Don’t eat solid foods for about an hour after consuming the juice.

Detoxification. It’s what wheatgrass does best as a super food.  Because it removes bad fats, heavy metals, carcinogens, and metabolic waste from the human body, there can be uncomfortable side effects.  Expect that you might have a headache, a bit of nausea or G.I. upset.  Once the toxins are removed, the side-effects should no longer occur, while energy and vitality levels will increase.

Wheatgrass and Mold. There are a few varieties of mold that can grow on wheat grass.  The most common is what looks like ‘blue fuzz’ which is a non-pathogenic mold.  It isn’t harmful to the body and does not penetrate the plant.  Simply cut this blue fuzz off and rinse the grass off before juicing.

Care should be taken if the wheatgrass has a white or brown coloring to it.  Both of these are types of mold are harmful to both the plant and the body.  These molds effectively spoil wheatgrass, just like any other food.

Enjoy a one-shot of wheatgrass in any of your smoothie or juice recipes.  Take care to notice how it is affecting you and go with the flow until you feel as if you are on top of the world!

Wheatgrass Juice Recipes

Hula Grass

• 2 cups fresh pineapple (peeled)
• 1 orange  (peeled)
• 1 papaya  (peeled and seeded)
• 2-3 inch round of wheatgrass or 1 oz shot

Citrus-Berry Wheatgrass

• 2 oranges
• 1 banana
• ½ cup fresh blueberries
• 2-inch round wheatgrass
• 1-2 cups ice cubes

Juice the orange and the wheatgrass and then place the juice and other ingredients in a blend till smoothie-like

Click here for additional wheatgrass recipes

Don’t see the one recipe you love? Share your wehatgrass recipes with us in the comments below!

We all know that broccoli is a healthy addition to our diets, but do you know just how healthy? The nutritional benefits of broccoli abound. From fiber to all of the vitamins and minerals, broccoli is indeed a tasty treat and a winner.

Nutritional Benefits of Broccoli

Detox: broccoli helps the body detoxify with a special combination of 3 phytonutrients: glucoraphanin, gluconasturtiian, and glucobrassicin. These goodies support the detoxification process from activation, to neutralization and elimination. Broccoli helps to control the detoxification process at a genetic level.

Vitamin A and K for Vitamin D: this green goddess of a food has more than ample amounts of both of these vitamins. At over 194% of the daily value of K and 45% of A, the combination of these two help the metabolism balance of Vitamin D. For those with a Vitamin D deficiency (which research finds is just about everyone), including broccoli in your diet will help you retain this vital vitamin.

Anti-Allergen / Anti-Inflammatory: as a rich source of kaempferol (a flavanoid), broccoli assists in reducing the impact of allergens on the body. This in turn gives broccoli unique anti-inflammatory properties.

Antioxidant: broccoli is a leader in amongst cruciferous vegetables for its concentration of Vitamin C. As an antioxidant, Vitamin C provides long-term support of oxygen metabolism when accompanied by recycler flavanoids – which of course are also contained in this vibrant green package. Other antioxidants that broccoli provides are Vitamin E, manganese, and zinc.

Heart Health: the spectrum of B vitamins in broccoli contributes to a healthy heart. Broccoli’s concentration of folate, B6, and the other B-complex vitamins fights the formation of homocysteines which increases our risk of atherosclerosis, stroke, and heart attack.

Stomach Health: eating raw broccoli and broccoli sprouts is a great treat for your stomach and stomach lining. Broccoli assists in the reduction of a bacterium called heliobacter pylori. When this bacterium overgrows it causes G.I. upset. Broccoli (especially raw broccoli) helps to keep this bacterium in check. This is due to broccoli’s high glucosinolate content which focuses directly on the stomach lining cells.

Low in Calories: 1 cup of broccoli is only 44 calories while the health benefits are endless.

How did broccoli come to be?

Broccoli was developed from a wild cabbage in ancient Rome. In Italian, broccolo, means “cabbage sprout.” This green goodness traveled to the Near East and then back to Italy for further cultivation. Italian immigrants brought broccoli to the New World.

Selection and Storage of broccoli

Choose broccoli with florets in tight, compact clusters. The floret clusters should have a uniform color ranging from dark green, sage, or purple-green. If the floret clusters are yellow or if there are any yellow flowers blossoming, the broccoli is overripe. Stalks and stems should be firm.

Store in a refrigerated plastic bag with as much air removed as possible. Broccoli will keep for about 10 days. It’s best not to precut nor wash broccoli before storage, as it causes the Vitamin C will degrade.

Green Broccoli Machine Smoothie

• 1 cucumber
• 3 -5 broccoli florets
• 1 kiwi (peeled and frozen)
• 1 bunch of green grapes (frozen)
• Ice and water

Click here for the health benefits and additional recipes for cucumbers.

Juice the cucumber and broccoli. Place in a blender, add the fruit, ice, and water. Enjoy!

Celery is an unassuming vegetable that has become a household staple.  The addition of celery to salads, soups, and juices provides a subtle yet distinctive flavor that’s always welcome in my book.

Nutritional Benefits of Celery

As a diuretic, celery’s main benefit is its immense water content.  Celery has so much water, it’s actually a negative calorie food – i.e., you actually burn calories while you eat. In addition to water, celery’s potassium content helps assist in body fluid regulation and stimulates urine production.  Celery assists in ridding the body of excess fluid and toxins.

Celery’s blood pressure reducing properties has long been recognized by Chinese medicine.  But western medical research has discovered a compound call phthalides, which assists the muscles around the arteries to relax and allow dilation of those vessels. With less constriction, blood can flow easier and at a lower pressure. Phthalides also reduces stress hormones, one of the major culprits contributing to high blood pressure.

A possible cancer preventative, celery contains coumarins which combats free radicals. In this fight, celery helps to lessen the damage inflicted upon cells, decreasing mutations and the potential for cells to become cancerous.

Additionally, coumarins increases the activity of certain immune-defending white blood cells, and more specifically against cancer cells.  Another compound in celery, acetylenics, is believed to stop the growth of tumor cells.

Celery provides 44% of the recommended daily value of Vitamin K.  Vitamin K assists in blood clotting, the preservation of bone density, the prevention of calcification of the cardiovascular system, and proper brain/nervous function.  Vitamin K is also an antioxidant and an anti-inflammatory.

History of Celery

Today’s celery was cultivated from wild celery.  Wild celery is thought have originated in the Mediterranean and eastward to the Himalayas.  Wild celery has less stalk and more leaves.

Celery was first used as a medicine and then as a food. The original mention of celery (leaves) as medicine appears in the Odyssey, epic by the Greek poet Homer.

A few more celery facts:

• Celery is in the same vegetable family as carrots, fennel, parsley, and dill
• Celery is a biennial which means that it has a two year life (growing) span
• The roots and seeds of celery can also be used for cooking and for medicine
• Ancient Greeks used celery leaves as laurels for renowned athletes
• Ancient Romans used celery as a seasoning
• Eating raw celery become popular in 18^th century Europe
• Celery came to the United States in the early 19^th century

Selection and Storage of Celery

Choose celery that is crisp and snaps when pulled apart. The stalks should be tight and compact and not splayed.  The leaves should be a pale to bright green in color.  Avoid celery that has yellow or brown coloration in the leaves.

Store celery in a sealed container, plastic bag, or damp cloth in the refrigerator.  Avoid freezing as celery will wilt in frigid temperatures.

Juicing with Celery

Celery is a fantastic addition to many juicing recipes.  Try these combinations:

• Celery, beet, and carrot
• Celery, cucumber, green apple, parsley, kale, and ginger
• Celery, cucumber, and carrot

Papayas are sweet with musky and peppery undertones.  They have a soft, butter-like consistency.  The seeds are black and are completely edible.

The papaya fruit and other parts of the tree contain an enzyme called papain.  Papain is especially concentrated in the unripe fruit. It can be extracted to make dietary supplements and sometimes used as an ingredient in chewing gum.

Papaya Nutrition

One cup of papaya has only 100 calories, yet it’s chock full of nutrition.  Papaya is an excellent source of Vitamin C and a great food choice to boost your immune system.  It also has nice amounts of folate and potassium to help balance the body’s water and salts.

In addition, a cup of papaya has 17% of the daily value of both Vitamin A and E and 9% of the daily value of Vitamin K.  Papayas are also a good source of fiber.

Papaya’s fall into the orange fruit category known to contain substantial amounts of carotenoids and bioflavonoids.  Both of these phytochemicals promote good health by assisting in the prevention of cataracts, pulmonary disease, and diverticulitis.

Special Health Properties of Papayas

Anti-Inflammatory: Papaya contains the enzymes papain and chymopapain which have been shown to reduce inflammation and promote the healing from burns. The papaya also contains Vitamin C and E, and beta-carotene, which also has anti-inflammatory properties.

Anti-Parasitic: The papaya seeds are anti-parasitic and can assist in expelling worms from the digestive tract.  Mix two teaspoons of seeds with a teaspoon of honey and eat three times a day after meals.

Digestive System Friendly: Papaya enzymes are a friend to your digestive system.  The ripe fruit can prevent constipation.  Eating papayas by themselves for two or three days has a tonic effect on the stomach and intestines.  The juice of the papaya can relieve infections of the colon and it breaks down pus and mucus.  Papaya prevents nausea, and it’s great for morning and motion sickness.

Papaya Passion Smoothie

• 1 papaya (skin and seeds removed)
• 1 kiwi (peeled and frozen)
• 6 strawberries (frozen)
• 1 spear of pineapple or ¼ cup of pineapple (frozen)
• Ice and water

Mix up in a blender and enjoy!

History of the Papaya

Papayas are native to Central America. Spanish and Portuguese explorers transported the papaya to India, the Philippines and different parts of Africa.  Christopher Columbus called the papaya “the fruit of angels.”

In the 20^th century, papayas were cultivated primarily in Hawaii.  Today, the largest commercial producers are the United States, Mexico, and Puerto Rico.

Selection and Storage of Papyas

A ripe papaya (ready to beaten within a day of purchase) will have a reddish-orange skin and will be slightly soft to the touch.  Papayas with patches of yellow will need a few days to ripen.  If you wish to hurry the ripening process, place the papaya in a paper bag with a banana.

Green papayas or those that are hard should only be used if you are cooking or adding them to a cold salad dish.  The green papaya will never develop the wonderful and distinctive sweet flavor of ripe papayas.

Papaya ‘season’ is summer and fall, though they are typically available year round.

A ripe papaya should be stored in the refrigerator.  Consume a ripe papaya within one or two days.

Do you have a papaya recipe you’d like to share? Tell us in a comment!

Freeze Your Fruit: Bananas do better in a smoothie when they are frozen. Once ripened, throw those bananas in the freezer. To use them in your smoothies, just peel and chop them first. You can freeze any fresh fruit for a tasty smoothie treat later.

Order of Ingredients: Start with your liquids and then add in order:  frozen fruit, powders/tinctures/add-ins, ice, and then the fresh fruit. The ingredients blend better when ordered this way.

Less Liquid: even though beginning with liquids keeps the blender from getting clogged, keep the liquids you add to your smoothie to a minimal. Put enough in to keep the blending smooth, but not too much that your smoothie is soupy. Add more liquid at the end if the smoothie is too thick.

No Sugar Added: Fresh fruit and juices have natural sugars in them. Add the following for oversweet smoothies: pear, grape, apple, or pomegranate juice.  Or toss in a banana.  If you really have a sweet tooth, add agave or honey.

Some Healthy Smoothie Add-Ins:

• Wheatgrass Juice: power-packed with nutrients, wheatgrass juice adds energy and a vibrancy to any smoothie. Use juice from fresh, frozen, or freeze-dried wheatgrass.
• Supplements: add liquid and powdered health supplements that you’re taking. It is a fun way to get the extra benefits you need without having to choke down the inevitably bitter or sour tasting supplement. For example, I routinely add greens, iodine, and a sulfur supplement.
• Probiotic Power: add in soy, goat milk, or cow’s milk plain yogurt for tang and probiotic goodness. Remember to use plain yogurt in your smoothies, as many flavored yogurts will add a ‘fake’ fruit flavor you don’t need. If yogurt isn’t to your taste, add in a powdered probiotic to enhance digestion.
• Protein Powders: if you’re taking a protein powder anyway, add it to your smoothie to ease the consumption.
• Bee Bounty: Add in some royal jelly or honey for a sweet twist!

Soy Milk / Citrus Fruit = Yuck: Soymilk doesn’t typically mix well with citrus. With soymilk, use berries, bananas, and sweet fruits.

Fresh Juice: If using juice in your smoothie, fresh-squeezed is better for both nutritional value and taste.

Add Pizazz: by blending a smoothie with Kombucha. Add fruit that enhances the flavor of your kombucha and don’t forget to add plenty of ice. Kombucha smoothies separate quickly, so drink it up as soon as it’s blended.

Go Organic: Organic fruit is the way to go since consuming smoothies is typically about flavor and health. Fruit are some of the most susceptible crops to pesticides and farming chemicals. Organic fruits have more flavor anyway.

Keep it Interesting: Play around with smoothie combinations and blend away the boredom. Try lemon-strawberry, banana-mango, ginger-lemon, tangerine-banana, grape-watermelon, and more. Combinations are endless—so experiment!

Smoothies add positive health benefits by providing vitamins and minerals and dietary fiber in a tasty treat. It’s a great way to start your day or give you an afternoon pick-me-up.  For maximum benefit, drink your smoothie right away. Of course, if you have some left over, just put it in the freezer for later or share it with me.

What are some of your favorite smoothie-tips? Let us know in a comment!