If you know me, then you know I love red wine and chocolate. So when the acai berry (pronounced ah-sigh-ee) containing these very same flavor notes hit the scene I couldn’t have been more excited!

This purple berry, home to the Amazon rainforest, was originally found and eaten by jiu-jitsu fighters and surfers in Brazil. The minute it hit the US market, it seemed like it became the immediate buzz among athletes and health fanatics.

What can Acai do for you?

Many claim that the acai berry is a “superfood”, but it isn’t in the USDA nutritional database, so the verdict is still out on all the powers of this little fruit.

What we do know is it’s an antioxidant powerhouse. Its antioxidants are so grand that the levels found in oil form remain high even after a long shelf life, so it’s now being added to beauty products. If slowing down the aging process is a goal of yours, you might want to check the labels of your cosmetics for acai oil.

Not only does the acai berry contain antioxidants (which help clear up free radicals in your body), but it’s also a great source of Omega-3’s. We all know that Omega-3’s are a healthy fat that have stellar benefits and properties, so hopefully you’re being proactive about making sure your daily diet includes them.

The acai berry also contains amino acids, minerals, vitamins, fiber and protein!

Acai berries have been known to give a natural energy boost. And as an added bonus, acai berries are a low sugar fruit, so it works well for those on a low glycemic diet.

Mix it up with an Acai Berry Smoothie!

You can find acai berry purees in the frozen section of most grocery stores. The puree version of the berry (versus the dehydrated or powder form) contains the most nutrients next to the fresh fruit, which isn’t available in most areas.

Since this berry leaves you with a hint of chocolate, I pair it with items you’d normally mix with cocoa powder and enjoy it as dessert. If you’re feeling really saucy, add some cocoa powder to your smoothie. The combo of the cocoa powder (which increases your libido) and the acai (which boosts your energy) is the perfect way to end an evening (wink, wink!)

Acai Banana Berry Smoothie (pictured)

• ¾ cup non-fat milk, soymilk, or almond milk
• 6 oz non-fat vanilla yogurt
• 1 packet frozen acai puree
• 1 banana
• ½ cup blueberries or raspberries

Add all items to blender and blend until smooth. Enjoy!

Rainforest Acai Smoothie

• 2 cups unsweetened almond milk
• 1 packet frozen acai puree
• 1 tbsp cocoa powder
• Stevia to taste
• ½ avocado (optional to make thicker and more filling)

Add all items to blender and blend until smooth. Enjoy!

Put down the Venti coffee! If you’re sleep-deprived, it can be near-impossible to roll out of bed in the morning, let alone shower, get dressed, and—gasp!—eat a healthy breakfast.

We won’t bother giving you the breakfast-is-the-most-important-meal-of-your-day spiel, since we’re pretty sure you know that already. Instead, try one of these non-traditional breakfast foods that pack a punch of protein.

It may just be the boost you need to propel you out the door, down the street, and wherever else you need to go today.

Quinoa

Also known as “the gold of the Incas,” quinoa contains all nine essential amino acids, which makes it a complete protein. Good morning, sunshine!

Swap out your regular oatmeal for a warm bowl of cinnamon-y cooked quinoa with milk. It’s nutty, lightly sweet, and a perfect start to the day.

To make four servings (save some for tomorrow’s  breakfast!), combine 1 cup quinoa, 1 cup water, and 1 cup milk (any type) in a saucepan. Bring to boil; simmer for 15 minutes or until most of the liquid has been absorbed. Now dress it up however you like—a drizzle of honey or agave, a sprinkling of cinnamon, a handful of fresh berries, a toss of toasted nuts.

 Tofu

Made from the curds of soybean milk, tofu is a great source of soy protein (18.3% of your daily value in 4 ounces). If you’re a scrambled egg kind-of breakfast eater, a vegan tofu scramble might be right up your alley (especially if you’re worried about cholesterol).

You barely need a recipe: just crumble up some firm or extra firm tofu and gently sauté it with onions, vegetables, and fresh herbs. Try red onion, peas, and basil, or red pepper, corn, tomatoes, and garlic. Serve with toast or a bagel.

If you’re a fan of colder, sweeter breakfasts, add a few spoonfuls of silken tofu to your green smoothies! It gives smoothies a creamy, silky texture—almost like a milkshake. Here’s how to do it:

Blend 1 cup kale with 1 cup nondairy milk until smooth. Add a few scoops of frozen fruit, ½ cup silken tofu, and whatever additional ingredients you want (almond butter? flax? agave? ginger?). Blend and sip like the superpower you are.

photo attribute: www.marthastewart.com

Have you ever looked at the side of your cereal box to see what the “serving amount” is? A typical box of kid-loving cereal has an average serving size at ¾ of a cup. Think about the last time you poured yourself a bowl in the morning. Do you think you ate one simple serving?

I’m guessing not. In fact, thanks to the size of our bowls, you probably at least tripled it.

One of my favorite ways to trick my brain into eating a single serving of cereal is to use my kid’s toddler bowls.

My picture here shows a single serving of cereal in a Gerber toddler bowl, verse my own grown-up bowl. By using the smaller bowl I don’t feel like I’m depriving myself and I feel like I’m eating a filling amount.

Interestingly enough, studies at the University of Illinois show that people may tend to eat more food when it’s served in larger containers. When movie-goers were given the same amount of popcorn in containers of two different sizes for the study, the people given the larger tubs ate 44% more!

Practicing Portion Control with Proper Serving Sizes

Obviously when dinning out, meal sizes have greatly increased. From the 1950’s versus the early 2000’s, pasta portions have doubled, and burger sizes have tripled. Even baked goods serving sizes have tripled, too.

For comparison, a proper bagel serving size is 2 ounces, and that counts as 2 servings from the bread/cereal/grain food group. If you were to enjoy a bagel dinning out though, chances are it’s now 6 ounces, and counts as 6 servings from your bread/cereal/grain food group.

To help fight the battle of the bulge, you can always split a meal when you’re at a restaurant, or eat only half of your plate. Another option would be to get a to-go container as soon as your food arrives and immediately divide half of it up to take home.

When eating at home, use a salad plate instead of a dinner plate. Don’t have seconds. And slow down while eating your meal. Some research suggests over-lighting can stimulate the appetite, so try turning the lights down lower, if possible. It maybe psychological, yes, but whatever helps, well, helps.

Let your hand guide you

Another helpful trick for remembering proper portions is to use your hand as a serving size guide:

Your fist is about the size of a cup. Think of it with pasta, fruit, beverages, cereal, and casseroles.

Your cupped hand is about the size of ½ cup. This is great for rice, potatoes, beans or ice cream.

Your thumb is about the size of a tablespoon or an ounce. This is helpful with cheese, salad dressing, peanut butter, and sour cream.

Your thumb tip is about the size of a teaspoon. Use this with your oils, mayo and butter.

Your palm (minus your fingers) is about a 3 oz serving size of protein.

Your cupped hands together are about one to two ounces of a snack, like pretzels or nuts.

What are your favorite portion controlling tips? I’d love to know, so leave me a comment below!

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.

Whether you’re on a budget, a diet, or a really long road trip, sometimes you need food that will stick to your ribs, like Grandma used to say. Put down that extra-large bag of Twizzlers, though – what makes you feel full isn’t the amount of calories you consume, it’s the volume of food in your stomach.

Because of this, foods that are high in water or fiber take up more stomach space and fill you up quickly. An Australian study by Dr. Susanne Holt explored the satisfying power of different foods and measured these findings with the “Satiety Index,” which gave white bread a baseline ranking of 100.

Foods that were more satisfying than white bread scored higher than 100, and less satisfying foods earned lower scores. Next time you need to stave off cravings, turn to this list of hunger-fighting foods and herbs.

Potatoes

Baked potatoes ranked at more than 300 on the Satiety Index, which means that ounce for ounce, a potato is three times more filling than white bread (sadly, french fries and potato chips won’t fill you up quite as well).

Drizzle a baked potato with olive oil, sprinkle on salt and pepper, and pile high with broccoli or spinach. Add a fried egg on top if you’re feeling sassy. Trust us, it’s delicious.

Fish

Fish ranked higher than any other meat on the Satiety Index, and since it’s also full of omega-3s, it’s a great choice for nights when you’re starving but can’t overdo it. You can eat a large piece of fish for the same amount of calories as a smaller serving of beef, pork, or chicken.

And it’s so easy to make, a fish could cook itself. Try this classic recipe: wrap each fillet in a piece of aluminum foil, and add lemon slices, seasonings, and vegetables. Bake at 400 degrees for 15-20 minutes, or until the fish flakes with a fork.

It’s the simplest way we’ve found to cook sometimes-tricky fish without making a mess…or causing your kitchen to smell like seafood.

Oatmeal

Oatmeal, the highest-ranking breakfast food on the Satiety Index, comes in many forms. Quick oats can be cooked in the microwave in minutes; steel-cut oats have a delicious, chewy texture, but take about a half-hour to prepare. All are delicious, and guaranteed to help keep you full until lunch.

Chickweed + Burdock

Chickweed is a European herb with tiny white flowers. When made into a tea, it’s useful for curbing hunger pains. It’s especially effective when taken with burdock – a type of thistle recognizable by its woolly leaves and purple flowers and known for its appetite – suppressing properties. To make a tea, simmer an ounce of dried burdock root and a few spoonfuls of chickweed in boiling water for 10-20 minutes.

Parsley

The springy, fresh taste of parsley is wonderful for reducing hunger pains. Throw a generous handful into your regular green juice (it pairs well with carrot juice), or finely chop and sprinkle on your baked potato or fish fillet.

Photo attribute: www.best-potato-recipes.com

If you’re anything like us, you’ve been waiting about eight months for the first signs of spring, because spring means that fresh produce is finally here to stay.

And maybe you’re like us. Tantalized by all the leafy, fragrant goodness at your local farmer’s market? Then you’re in good company!

We’re continuing our roundup of favorite spring foods today. (If you missed Part 1, catch up here!) Each one of these foods is best enjoyed on a picnic blanket in the park with a glass of chilled rosé.

 Sorrel

This tart, acidic spring green has the kind of bite that reminds you it’s May outside. Look for the brightest, greenest leaves you can find—abandon anything that’s beginning to yellow.

Raw young leaves will brighten up you salads, and cooked leaves (which will turn a little grayish—that’s totally normal) are fantastic in scrambled eggs or as a side to chicken or fish. The greens are powerfully antioxidant, packed with vitamin C, vitamin A, calcium, potassium, riboflavin, niacin, and flavonoids.

Cook ‘em up: Chop up a handful of sorrel leaves and toss into your salad to give it a lemony boost, or blend with strawberries and spinach for a tart Strawberry Sorrel Smoothie from Green Lemonade.

 Farm-Fresh Eggs

If factory farms infuriate you and/or skeeve you out, then this is the protein source for you! Not only are fresh eggs from happy chickens so much more humane, they’re actually better for you!

A 2007 study by Mother Earth News found out that free-range eggs have 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, double the omega-3s, three times more vitamin E, and seven times more vitamin A. Wow.

Chat with the farmer selling the eggs to make sure his chickens are treated well—you’ll probably hear some adorable chick anecdotes to boot.

Cook ‘em up: Let those delicious eggs shine in a simple, cheesy recipe that will have you wishing breakfast came three times a day—The Best Egg Sandwich You’ll Ever Have from A Cup of Jo. 

Rhubarb

It’s really hard to find fresh rhubarb outside of rhubarb season (spring), so take advantage of this delicious, tart plant while you can. For the best flavor, look for brightly-colored, firm stalks. Rhubarb is very high in vitamin C, dietary fiber, and vitamin K, which may help prevent diabetes.

Cook ‘em up: In a stroke of Nature’s genius, rhubarb season coincides perfectly with strawberry season, so take advantage of both with this incredible Strawberry Rhubarb Crumble by 101 Cookbooks, perked up with port wine, black pepper, and pine nuts.

Photo attribute: simplyrecipes.com

Spring is finally here in full force, and that means it’s time to devour all of the season’s goodness before summer stomps in and wilts all the delicate young greens with its blazing temperatures, crushing humidity, and buckets of fresh tomatoes. Okay, that metaphor was a little elaborate, but you get the point.

Fresh veggies in springtime – is there anything more idyllic? Below, please find my top spring foods, why you should eat them, and a delicious recipe featuring each one. Bonus eco-points if you buy your spring produce at the nearest farmer’s market!

Ramps

Also known as wild leeks, ramps are briefly in season from late winter to early spring. Their delicate onion-esque flavor makes them a popular foodie ingredient. One cup of ramps gives you 30% of your daily vitamin A (pow!). They’re also a great source of vitamin C, along with trace minerals selenium and chromium.

Cook ‘em up: Introduce ramps into your cooking rotation with the incredibly easy Ramp Crostino from MarthaStewart.com.

Asparagus

Oh, asparagus. You are everywhere in spring. And you are delicious. These bright green spears are anti-inflammatory and antioxidant, and the large amount of the prebiotic inulin means they’re great for your digestive system, too. They’re also a powerhouse source of vitamin K – we’re talking 69% of your daily requirement, people -  in just one cup.

Cook ‘em up: Pair the spears with mozzarella, parmesan, and olive oil to make the Shaved Asparagus Pizza from Smitten Kitchen. Pair with a glass of white wine.

Watercress

Might “watercress” be the most refreshing-sounding word in the English language? We certainly think so.

This peppery leaf grows on top of streams, and is best eaten fresh, young, raw, and in springtime. Its health benefits are numerous – it’s got a reputation for defending against lung cancer and is a rich source of vitamin A, vitamin C, the B-vitamins, and minerals like calcium, copper, potassium, magnesium, manganese and phosphorus.

Cook ‘em up: This simple, flavorful watercress salad from Rachel Ray gets a jolt from fresh herbs and lime.

Photo attribute: guardian.co.uk

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!

Confession time: I love musicals. I grew up in the theater, and I adore everything about it. When NBC introduced their hit new show “Smash”, I couldn’t have been more excited.

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!

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!