Looking for some fantastic drink recipes to entertain your guests tonight? You’ve come to the right place. Here’s my four favorite drinks I’ll be entertaining family with and sipping on myself this  Holiday weekend. And for our healthy weight-watching community, I’ve tagged the each drink on a scale from 1-4 on healthiest (1) to unhealthiest (4) based on calories.

Enjoy! (Oh, and if you’ve got one to add, don’t forget to comment on the post!)

Homemade Eggnog 4 – Danger! – Around these parts at least, it’s just not the holidays unless my dad comes home with 9 gallons of supermarket eggnog in a plastic jug. And luckily for me, one of the few simple pleasures of being an adult is the ability to recognize that however sweet and well-intentioned he was, my dad was cheap and his palate wasn’t what I would call refined or picky, and we don’t have to follow in those footsteps.

So honor dad’s legacy this year with this easy homemade eggnog recipe!
(Courtesy of  Alton Brown and the Food Network)

• 4 egg yolks
• 1/3 cup sugar, plus 1 tablespoon
• 1 pint whole milk
• 1 cup heavy cream
• 3 ounces bourbon
• 1 teaspoon freshly grated nutmeg
• 4 egg whites*

In the bowl of a stand mixer, beat the egg yolks until they lighten in color. Gradually add the 1/3 cup sugar and continue to beat until it is completely dissolved. Add the milk, cream, bourbon and nutmeg, and stir to combine. Place the egg whites in the bowl of a stand mixer and beat to soft peaks. With the mixer still running gradually add the 1 tablespoon of sugar and beat until stiff peaks form. Whisk the egg whites into the mixture. Chill and serve.

Cook’s Note: For cooked eggnog, follow procedure below.

In the bowl of a stand mixer, beat the egg yolks until they lighten in color. Gradually add the 1/3 cup sugar and continue to beat until it is completely dissolved. Set aside.

In a medium saucepan, over high heat, combine the milk, heavy cream and nutmeg and bring just to a boil, stirring occasionally. Remove from the heat and gradually temper the hot mixture into the egg and sugar mixture. Then return everything to the pot and cook until the mixture reaches 160 degrees F. Remove from the heat, stir in the bourbon, pour into a medium mixing bowl, and set in the refrigerator to chill.

In a medium mixing bowl, beat the egg whites to soft peaks. With the mixer running gradually add the 1 tablespoon of sugar and beat until stiff peaks form. Whisk the egg whites into the chilled mixture.

My alteration: in a shaker, mix the eggnog and add a touch of Southern Comfort for a Holiday drink that will keep your guests humming!

Winter Sangria 1 – Safe! – Here’s a light refreshing drink that’s just perfect for the holidays and the weight watchers out there! I’ve added into my sangria mixes everything from peaches to grapes to strawberries, so go ahead and get creative – there’s not a combination of fruit and wine in the world that can go wrong!

(Courtesy of MyRecipes.com)

• 1 cup fresh satsuma orange juice (about 4 satsumas)
• 1 cup satsuma orange sections (about 2 satsumas)
• 1/3 cup Triple Sec (orange-flavored liqueur)
• 1/4 cup sugar $
• 2 whole cloves
• 1 cinnamon stick
• 1 lemon, cut into 8 wedges $
• 1 lime, cut into 8 wedges $
• 1 (750-milliliter) bottle fruity red wine

Combine all ingredients in a pitcher, stirring until sugar dissolves. Cover and refrigerate 4 hours or overnight.

Spicy Rum Punch 2 – Careful… – Cranberry juice, ginger, cider and cinnamon. Oh, and sugar. Need I say more?

(Courtesy Aaron Sanchez and the Food Network)

• 1 orange, zested
• 2 Mexican cinnamon sticks
• 5 whole cloves
• 3 tablespoons finely chopped peeled ginger
• 1/3 cup water
• 1/3 cup sugar
• 1 (25 1/4-ounce) bottle sparkling cider (about 3 1/4 cups), chilled
• 4 cups cranberry juice cocktail, chilled
• 1 (1-liter) bottle club soda
• 1 cup dark rum

Bring the orange zest, cinnamon sticks, cloves, ginger, water, and sugar to a boil in a small heavy saucepan, stirring until the sugar has dissolved. Reduce the heat and then simmer, covered, 5 minutes. Remove from the heat and let steep, uncovered, for 1 hour.

Strain through a fine-mesh sieve into a bowl, discarding the solids.

Combine the remaining ingredients with the spiced syrup in a punch bowl and stir. Add ice before serving.

The Mimosa 1 – Safe! – It’s engrained in the nature of our parents, and it’s an equation that is almost universally infallible – if dad loves eggnog, mom loves her mimosas. This is how we’ll be making ours comes Christmas morning:

• Freshly squeezed orange juice (try the Omega Citrus and Veggie Juicer!)
• Bottle of Veuve Clicquot

Mix 3 parts Veuve with 1 part orange juice by first pouring in the champagne, and gently pouring in the orange juice on top. Serve chilled with a strawberry wedge on the rim!

By the way, Veuve Clicquot is considered one of the finest champagnes in the world, and the sticker prices isn’t as shocking as you would think: I pick up my bottles at my local Total Wine for just $38.95 a pop, and it comes in a stunning box and package – making it the perfect gift for friends and family!

Smoothies typify summer days as an icy fruity blend to help us keep cool and a fun way to get our daily vitamins and minerals. My smoothie intake tends to slow as the weather turns cold (the chill comes early here at 7,000 feet above sea level), and it’s a challenge for me to drink cold drinks when there is frost on the windows and snow on the ground.

But then I find myself missing the fresh fruity goodness. So I wondered, how can I have my smoothie without the chill?

The answer is the Un-Frosty Smoothie that offers all the smoothie goodness without all the smoothie ice, while featuring some of the best of the best in nutrition—as it’s power-packed with vitamins and minerals.

The best part about this smoothie, is that it brings together some of my favorite fruits accented with almond milk and turmeric. The concoction offers both tart and sweet tastes mirroring the layering of the smoothie itself.

The Un-Frosty Smoothie

• 2 cups cranberries
• 1 apple, organic fuji or pink lady, chopped
• 1 frozen banana, peeled
• 1 lemon, juiced
• 1 tsp of turmeric, divided in half
• ¼ – ½ cup of almond milk
• Honey, stevia, or agave nectar to taste

Blend the cranberries, apple, banana, and lemon with ½ tsp turmeric. Pour into two glasses.  Mix in sweetener to taste. Mix together almond milk and ½ tsp turmeric and gently layer on top of the fruit mixture. Drizzle top with sweetener.

Nutritional Benefits

The ingredients in this smoothie are some of my favorites; I love how they come together to create this mid-winter treat and keep it real nutritionally. From apples to lemons, click the appropriate link below to find out more about the nutritional benefits each.

Cranberries are a good system cleanser from your digestive to your urinary tract. It is a powerful ally to your cardiovascular system. Cranberries are a fall/winter treat that keeps on giving vital nutrients such as Vitamin C and K. Click here to learn more about the captivating cranberry.

Apples are part of what I call ‘the crunchy food group’.  There is nothing quite as satisfying as a noisy bit of crunching as you munch on an apple. Click here to find out why the benefits of eating an apple a day is more than just an old wise tale.

Turmeric is a spice of the gods. It assists in healthy blood flow and reducing inflammation (great for arthritis sufferers, especially in the winter). Turmeric is a daily staple in my diet and I invite you to add it to yours. Click here for more about tumeric and a yummy warm drink recipe.

Lemons are a flavor enhancer for almost anything, plus they help alkalize any combination of foods. Lemons also assist in enhancing digestion. Click here for more on lemons.

Almond milk is just another delightful way to get your daily almond fix. Almonds are a powerhouse of energy for the body and mind. Click here to learn how to make your own almond milk and reap the benefits of the awesome blend.

As I wandered through the ingredients aisle for this recipe, I realized that I do actually eat these foods daily (excepting the seasonal cranberries). And the effect they have had on my life is substantial!  The power of these fresh, organic fruits and nuts (and spices!) empowers me and energizes me – they keep me fit and healthy.

My holiday wish for you all is that you engage the same kind of energy and nutrition – to power up for 2012!

Start your morning with a “one a day” juice concoction sure to get your cells a-humming. Filled with uber-nutritious greens, both of these juices offer a yummy way to feel clean and think clear all day.

The power in both of these juices is the no-holds barred essence of nutrition in the ingredients, like organic spinach, celery, carrots, cucumbers, and parsley.

Spinach offers an exceptionally well-rounded approach to vitamins and minerals to get your daily values. Click here to learn more about the nutritional benefits of spinach.

Celery is the King of Vitamin K with over 44% of your daily value. Vitamin K is a powerful bone-builder, supports the cardiovascular system, and smooths the way for a healthy nervous system. Celery, unassuming as it is, does more than you think. Click here to find out more.

Carrots, of course, are a staple in any juicer’s pantry. Carrots offer the power of orange, a.k.a beta-carotene. Click here to read what else the carrot offers.

Cucumbers add support to the health and luminosity of your skin. Adding celery to your juices soothes skin irritation and reduces swelling. Click here to learn more about cucumbers.

The inclusion of parsley in both of these recipes adds a gentle detoxifying effect. In addition to supporting the liver, this vibrant herb does a whole bunch of other good things to your body. Read more about parsley here!

Vibrant Veggies

This juice gives a wake-up call to your digestive system, getting it “on-line” for the day, gently. Because of its dense nutrients, dilute the juice concentrate with water. A 50/50 split of juice and filtered water does the trick. Choose organic veggies for the best taste and absorption.

• 1 medium cucumber
• 4 stalks of celery
• 2-3 handfuls of spinach
• 8 green or red leafy lettuce leaves
• 1 handful of flat-leaf or curly parsley
• ½ – 1 lemon
• Options: add arugula, kale, alfalfa sprouts, or micro-greens.

Juice all the greens together and add lemon to your taste.  Lemon will enhance the alkalinity of the juice. Remember to mix the juice with filtered water at a 1 to 1 ratio.

Detox Your Day

This juice is sweeter and not as green-tasting, but is still chock full of nutrition. This is a light and delightfully gentle daily detox.

• 3-5 carrots
• 1-2 handfuls of spinach
• 1 handful of flat-leaf or curly parsley
• 3 stalks of celery

Juice the ingredients in order. Dilute with water as desired or drink straight up.

Cherry Ginger Punch

• 4 cups organic or fresh cherry juice, chilled
• 1 Liter of ginger ale, chilled (try organic with real ginger for a snappy treat!)
• Ice ring (instructions follow)

Juice cherries or use an organic variety and mix with the ginger ale just before your guests arrive. Add the ice ring and enjoy. Yields about 16 servings.

Make a decorative ice ring by placing a ring mold in the freezer and chill it thoroughly. Rinse and return to the freezer until a thin coat of ice forms. Cover the bottom of the mold with fresh (pitted) cherries. Add cherry juice to cover the fruit and then freeze until firm. Add additional cherry juice and then freeze overnight.

The Power of the Cherry with Antioxidant Assistance

Cherries are a festive fruit with fantastic super powers as an antioxidant provider. Free radicals are molecular thieves – they steal electrons from healthy cells. This heralds the beginning of cell degeneration (a.k.a “oxidative stress”), which eventually mutates or kills the cell. This oxidative stress is what causes disease and premature aging.

Antioxidants circumvent free radical damage to the cells, because they provide what the free radicals need before they attack cells.

Cherries contain 17 antioxidants.  These include anthocyanins (protector against heart disease and cancer) and melatonin, (heart rhythm and sleep cycle regulator). These two are some of the most powerful and efficient antioxidants that you can consume!

Research from the Michigan State University finds that cherry juice has the highest antioxidant rating out of all fruits and vegetables.

This score, called an ORAC value (Oxygen Radical Absorbance Capacity), is a measurement of the antioxidant capacity of food. It measures not only how many antioxidants exist in a particular food, but how powerful they are individually and collectively.

Tart cherry juice tops the list in antioxidant bounty by taking the top two slots in a measurement of 12 fruits. (list courtesy of United States Department of Agriculture (USDA) Human Nutrition Research Center on Aging at Tufts University and Brunswick Laboratory.) Here are the ORAC values that were found among the following fruits:

Other Nutritional Benefits of Cherries

1 cup of cherries or juice contain only 74 calories, 25 grams of carbohydrates, and 20 grams of sugar. When eaten raw, cherries provide 13% of the daily amount of fiber.

Cherries contain 18% of the daily value of Vitamin C, the vitamin necessary to help the body absorb iron, and assist in the formation of blood, muscle, and bone (among a myriad of other qualities). Cherries also provide a supporting amount of Vitamin K (a bone builder), Vitamin B6 (an amino acid processor), and Vitamin A (eye health promoter). Cherries actually contain 19% more Vitamin A than either blueberries or strawberries.

Cherries contain 10% of the daily value of potassium. Potassium is a salt that helps keep our digestive and muscular systems strong. It also assists in the proper functioning of the kidneys.

Additional minerals in cherries include copper, iron, calcium, manganese, magnesium, phosphorous, and zinc.

Cherries contain a high concentration of phytosterols (18.5 mg) which assist in lowering LDL cholesterol levels. The lowering of LDL reduces the risk of heart disease and angina.

Cherries are a well-known reliever of the gout. The key nutrient in the cherry that assists in reducing the inflammation and pain associated with gout is flavonoids. Flavonoids reduce uric acid levels in the bloodstream. Gout is caused by an excess of uric acid that crystallizes and then migrates to the joints and other body tissues.

Due to the cherries success in relieving gout, they are also a recommended fruit to relieve arthritis and for joint soreness and stiffness in athletes. It is also thought that cherries can reduce symptoms of fibromyalgia.

Enjoy the delectable cherry for the holidays with this tasty punch – it’s sure to please everyone and give them a health boost!

Sources:

• http://www.livestrong.com/article/18611-nutritional-value-cherries/#ixzz1eqCXmbWM
• http://www.cherryjuicepower.com/fruitresearchbenefits.htm

Trail Runner’s ‘Tea’

• 2-3 oranges
• 1-2 hard pears
• 1 small sweet potato/yam
• Crushed ice

Recently I became a trail runner. It’s a bit of a surprise because running was never something I ever considered part of my work out. I’ve been an avid hiker for years, and then one day on the trail, I just broke into a run and kept on going.

Running a trail requires more energy, power, and focus than simply hiking it. It takes a ton of knowledge about everything from how to place my next step on the trail to not only stay upright but also to remain in good alignment, to feeding my body before and after this fun work out.

The Trail Runner’s Tea is designed specifically for energetic boost for the run and for the health-promoting qualities of the individual ingredients.

In particular, the orange offers specific protection for our cardiovascular systems – keeping our heart pumping and in good working order keeps us healthy, fit, and strong.

Specific Health Benefits of the Orange

A report released in December 2003 by the Australian research group, CSIRO, reported that a diet high in citrus fruits, with a special attention to oranges, keeps our cardio system in the clean.

The nutrients in oranges such as folate and potassium lowers the risk for cancers and other anomalies as well as lowering blood pressure. Citrus fruits protect against stroke and cardiac arrhythmias. And of course, the ever present Vitamin C that appears in citrus provides antioxidant protection of the first order.

A U.S. study showed that adding one orange a day reduced the risk of stroke by up to 19%. The consumption of oranges also assists in the relief of arthritis, diabetes, gallstones, and cognitive impairment.

The orange has over 170 phytonutrients – creating a combination package of health promoting power. It also has over 60 flavonoids, which add anti-inflammatory and anti-tumor power. The combination is hard to beat with it comes to nutrition.

Oranges are attributed to healthier lung function. That’s something we all need when out trail running (or “insert cardio activity here”)!

Respiratory health is vital for any active individual. Oranges are rich in beta-cryptoxanthin, a carotenoid of orange-red color. Fruits and vegetables of this color (including pumpkin, papaya, red bell peppers, tangerines, and peaches) offer specific lung protection.

Oranges help protect against free-radicals that may adversely affect your breathing power to help keep you running free and breath easy.

To read more about the power of the orange, check out that article. Here’s an article on the nutritional benefits of pears, and for those who already miss Thanksgiving, here’s an article all about sweet potatoes.

Berry Better Bling

• 2 organic sweet apple such as Fuji, Pink Lady, or other sweet variety
• 1 cup cranberries

The fresh tartness of ruby red cranberries is balanced by the sweet purity of the apples. Juice them together and enjoy this juice as a fantastic pick-me-up and for health. And with only 23 calories per ½ cup, this recipe is a great addition for dieters.

Nutritional and Health Benefits of Apples

The benefits of the apple are well-documented. Click here to get in depth information on why an apple a day is indeed good medicine.

Vitamin C, Manganese and Vitamin K are the key players in Cranberry health bennies. But more important are its array of phytonutrients that ‘bring it’ nutritionally.

Cranberries offer 5 major types of phytonutrients:

• Phenolic Acids
• Proanthocyanidins
• Anthocyanins
• Flavonoids
• Triterpenoids

These phytonutrients are known for their antioxidant, anti-inflammatory, and anti-cancer properties. In fact, it is the special combination of phytonutrients in the cranberry that make this small red fruit such a nutritional powerhouse.

Urinary Tract Health: Cranberries have a well-earned reputation for the prevention and treatment of urinary tract infections (UTIs). This particular superpower of the cranberry is its content of the phytonutrient combination of proanthocyanidins. This phytonutrient simply stops the adhesion of bacteria to the urinary tract lining and thereby stops or inhibits the infection.

Anti-Inflammatory: Cranberries help reduce inflammation in both the cardiovascular system and in parts of the digestive tract. It is in the role of anti-inflammatory that the cranberry truly embraces all of its phytonutrient content.

• Digestive Tract: One of the digestive tract benefits is anti-inflammation to our gums. The consumption of cranberries reduces the incidents of gum disease. Also, the intake of cranberries reduces inflammation of the stomach and colon. And perhaps reducing the risk of stomach ulcer and cancer in these sensitive areas.

• Cardiovascular Health: The special combination of phytonutrients strikes again in promoting cardiovascular health. Cranberries help reduce the inflammation in our blood vessels, reducing the incidence of plaque formation and wall thickening. With this reduction of oxidative stress, cranberries assist in lowering high blood pressure.

Cranberry Lore

The cranberries that we know and love today are native to the Americas. Native peoples enjoyed this fruit cooked and sweetened with maple syrup or honey. Cranberry sauce is indeed a traditional recipe.

Native peoples also used the cranberry as a source for red dye and for decoration. This fruit was also used in healing as a poultice for wounds. The cranberry was known to be astringent, help contain bleeding, and also have antibiotic properties.

The fruit was so popular that these deep red berries began to be exported to England by the 18^th century.  Even though there are other forms of cranberries in Europe and Asia, the American version is the most cultivated worldwide.

Cranberries are cultivated throughout the U.S., Scandanavia, and in Great Britain. The most interesting cultivation took root (literally) in Holland, when a shipwreck with a cargo of cranberries washed ashore the island of Terschelling.

Selection and Storage of Cranberries

Cranberries have a short season, with a harvest time between September 1 and October 31. Available only from October through December, choosing a quality cranberry is an absolute necessity. Choose fruit that is deep red in color and that are firm to the touch. They should appear plump and full of juice. The darker the red of the cranberry, the more anthrocyanin compounds the fruit contains.

Organic berries may be available in the traditional 12 oz plastic bags or in smaller pint containers. If you’re lucky enough to find bulk berries, choose the firmest, plumpest, and reddest.

Store fresh cranberries in the refrigerator for up to 20 days. Before placing the bag in the fridge, open it and remove any discolored, soft, or shriveled berries. Like most fruits, the decaying fruit can hasten the decay in the remaining fruit.

Cranberries can be frozen for several years. To preserve them properly, place the berries on a cookie sheet and let them freeze through. Then place them in plastic bags and return to the freezer.  Use thawed berries immediately.

Sources:

http://www.whole-food-supplements-guide.com/health-benefits-of-cranberries.html

http://www.cranberryinstitute.org/healthresearch.htm

Pomegranate cider offers a twist on the typical holiday treat of mulled drinks. Replacing the apple cider or wine with pomegranate juice adds a lively new taste to an old time treat.

Pomegranate Cider

• 32 fl oz fresh pomegranate juice
• 8 fl oz Water
• 4 Cinnamon Sticks (Broken in half)
• 6 Whole Cloves
• 1 Star Anise
• 6 Green Cardamom Pods
• 6 Juniper Berries
• 1-1/2 tsp. Vanilla Extract
• Zest and juice from ½ an organic orange

Combine all the ingredients in a medium saucepan. On low heat, simmer for 45 minutes; turn off heat.  Allow the cider to steep for 2 hours or more. Strain and refrigerate. Serve cold or hot. Garnish with and orange slice or wedge. Yields 4-6 servings.

Nutritional Benefits of Pomegranate Juice

Pomegranate gives good juice and life support. Click here for the nutritional benefits and lore of the passionate pomegranate.  While the pomegranate is the star of this show, the spices used to mull the juice have their own claims to nutritional fame. These spices add a whole other thing to be thankful for during the holidays.

Cinnamon

• It offers blood sugar control. Studies have shown that ½ tsp of cinnamon per day lowers LDL cholesterol.
• Cinnamon inhibits the movement of food from the stomach after meals. This in turn keeps blood sugar from spiking. Cinnamon is a friend to digestion and assimilation of food.
• When combined with honey, cinnamon has also been shown to reduce arthritis pain within one month. The winning combination is ½ tsp cinnamon combined with 1 Tbs of honey.
• The scent of cinnamon has a powerful amplifying effect on human cognitive function and memory.
• It is a fantastic source of manganese, iron, and calcium.
• Cinnamon is a blood thinner, offering anti-clotting properties to blood platelets.
• It is also an anti-inflammatory and antioxidant, protecting against free-radicals.

Cloves active component, eugenol, brings it medicinally. This substance is:

• A mild anesthetic and has been used successfully to treat pain associated with dental treatments such as root canal, temporary fillings, and gum pain.
• Antibacterial properties make cloves a welcome addition in fighting colds, bronchitis, flue, and athlete’s foot.
• Anti-Inflammatory activity helps relieve rheumatism and arthritis. As an aromatic, cloves can help relieve respiratory inflammation like asthma, bronchitis and sinusitis.
• Cloves have the highest antioxidant action of any food. Cloves fight free-radicals as a matter of course and can help you reduce the risk of cancer, heart disease, arthritis and more.
• Are an excellent source of manganese and offer vitamin C, calcium, and magnesium.
• Cloves are great for the digestive system. It reduces incidences of gas, stomach ulcers, and dyspepsia.

Star Anise is shaped like an eight-pointed star and is a warming spice used for:

• Assisting in the relief of digestive issues such as bloating, gas, constipation, indigestion, and cramps.
• Used in treating the flu, specifically the famous Swine flu, due to its active substance called Shikimic acid.
• Relieving mucus. It is in expectorant and helps liquefy thick mucus easing painful coughs.
• Improves the appetite. Because of its effective action on the digestive system, this herb can assist in helping people who need a higher intake of food, eat.

Green Cardamom is known as the Queen of Spices balancing Black Pepper as the King. Green Cardamom:

• Brings calcium, phosphorus and iron to the table.
• Helps remove caffeine from the body.
• Is a digestive system stimulant, increasing the appetite while soothing the entire system. It reduces instances of gas, heartburn, and indigestion.
• Eliminates halitosis. Chewing on the seeds will remove odors from the mouth. It also helps ease a sore throat and hoarseness associated with colds and flu.
• Is an expectorant and also increases circulation to the lungs. It is helpful in treating asthma and bronchitis.
• Can assist in reducing incidences of impotency and premature ejaculation. Though too much cardamom will have the opposite effect.
• Is a diuretic and promotes kidney and bladder health by reducing inflammation.

Juniper Berries

• Improves digestion by stimulating bile flow. The berries can relieve an upset tummy, reduce gas, and cramping.
• Lowers blood sugar glycemic levels. The consumption of juniper berries increases the secretion of glucose-induced insulin and lowers overall glucose levels.
• Supports the kidney and urinary tract and is a diuretic. The anti-microbial properties of the juniper berry fights infection of this important system.
• The anti-microbial properties also fight against fungus and bacteria.
• Its anti-inflammatory properties eases gout, arthritis, and rheumatism—specifically joint ailments related to fluid retention.
• Revives muscle tone and can reduce the effects of aging.
• Reduces menstrual cramps and can improve uterine tone.
• Can assist in weight loss, because of its cleansing and diuretic properties.

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

Need a pick-me-up? Try this power-packed wowzer of a juice full of greens and citrus. Wheatgrass offers a much needed dose of energy at just the right times. Click here for more posts all about wheatgrass, and then try this afternoon energy booster:

• 1 handful of freshly picked wheatgrass
• 1 handful of organic spinach
• 1 spear of pineapple

Juice it up and feel the jolt! Click here for our nutritional profile on pineapple.

The spinach in this recipe offers some of the essential nutrients our bodies need to keep running, and if you’ve been reading this blog with any regularity, you know that at 877MyJuicer our credo is the greener the better!

Nutritional benefits of spinach

Spinach, no bones about it, is one of the most nutrient dense foods around. Filled with vitamins and minerals from K to A, from manganese to magnesium and from iron to calcium—spinach is a vital addition to any diet.

Antioxidant Power: Spinach ‘brings it’ when it comes to antioxidants. The power nutrients of the antioxidant world are Vitamin C, Vitamin E, beta-carotene, and manganese. Spinach is an excellent source for all of these nutrients, from 29% daily value of Vitamin C to 84% the daily value of manganese.

Spinach also offers zinc and selenium at 9% daily value and 4% daily value, respectively. These two minerals are known power houses of antioxidant goodness.

Anti-Cancer and Anti-Inflammatory: A recent study on the relationship between prostate cancer and vegetable consumption concluded that “only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer” (aggressive being considered stage 3 or stage 4).

The study looked at spinach, broccoli, cauliflower, cabbage, mustard greens, turnips greens, kale, collards, and brussels sprouts. Spinach is a must-have addition in the male diet. Other cancers such as stomach and breast cancer have also been shown to be positively affected by the consumption of spinach.

Strong Bones: A cup of raw spinach provides about 200% of the daily value of Vitamin K. Vitamin K is an essential nutrient for bone density and overall health. Spinach also contains calcium and magnesium which are also bona fide supports for our skeletal system.

Dieter’s Delight: Spinach has only 41 calories per raw cup. Those watching their weight can eat spinach all day and not worry about blowing their calorie count. But more importantly, the nutrient richness of spinach will ensure that as you diet, you are properly nourishing your body.

Fun spinach lore

Spinach is part of the chenopod family, which also include beets, chard, and the grain quinoa.

Persian (today’s Iran) in origin, spinach traveled to China and onto Europe via Spanish explorers. It was referred to as “the Spanish vegetable” by Britons.

The famous Catherine de Medici of 16^th century Florence, Italy, was known to adore spinach. So much so, she not only included it in every meal, but imported her own cooks to have it prepared to her preference. To this day, dishes prepared on a bed of spinach are called “a la Florentine” in honor of this regal woman.

Some would say spinach was popularized in the United States by Popeye. Though it was unfortunate that he ate it out of a can in our eyes, since canning the vegetables reduces its nutritional ‘oomph.’ Eating spinach raw or lightly cooked helps this green goddess of a veggie retain its super powers.

Selection and Storage

Spinach should look alive and vibrant with deep green leaves and stems. The leaves should look tender. Fresh looking spinach leaves have higher concentrations of vitamin C.

Avoid any spinach that is yellowed, bruised, or wilted. If the spinach looks a bit slimy, compost it as it has begun to decay.

Store unwashed spinach in a plastic bag that has as much air squeezed out of it as possible. Fresh spinach usually keeps for up to 5 days.  Don’t bother keeping cooked spinach; it doesn’t store well.

Wash spinach before juicing or cooking. Trim any roots and separate. Wash by placing into a bowl of lukewarm water and swish the veggie around. Repeat until the leaves are clean. You can pat dry the spinach with a towel or use a salad spinner to remove excess water.

The Winter Melon is also known as the ash gourd, white gourd, white pumpkin, wax gourd, petha, safed kaddu, boodida gummadikaya, and pooshnikaij. Whew. The various names seem to indicate that the Winter Melon is a vegetable (and it is often thought to be one, because it is usually prepared as one), but it is actually a fruit.

It’s been revered and cultivated since ancient times throughout China, India, Malaysia, and Papua New Guinea. It is also used as a versatile Ayurvedic cure.

This gourd is sacred in India where it is offered to the gods in various religious rites. The winter melon also carries with it the heavy burden of being able to ward off evil spirits and the evil eye. It is often hung outside of newly constructed homes and buildings.

Nutritional Benefits of the Winter Melon

Weight Loss: The winter melon is approximately 96% water. This fruit is a dieter’s dream food; it’s high in taste, and low on daily caloric intake. The winter melon improves metabolism while clearing the body of toxins by reducing water retention and promoting urination.

This fruit juice offers essential nutrients such as calcium, iron, potassium, phosphorus, zinc, magnesium, copper, Vitamins C and B6, riboflavin, and thiamine.

Ayurvedic Treatments: Ayurveda is a wholistic system of medicine derived from India. The winter melon is used as a general restorative tonic. More specifically, it’s used to treat nervousness and mental illness.

Stomach Soother: The winter melon is an alkaline food. It’s cooling on the stomach and digestive tract. It serves as a neutralizer for dyspepsia, peptic ulcers, and hyperacidity. This fruits seeds are used to expel intestinal worms.

Urinary Tract Health: Due to its water and potassium content and its alkaline nature, the winter melon is great at keeping the urinary tract flowing smoothly.

Hair Health: Winter melon juice can reduce dandruff and also reduce hair loss. Apply it directly to your scalp. Winter melon juice moisturizes and adds a healthy shine to your hair.

Respiratory Health: With a Vitamin C content of 40% your daily value and a solid presence of zinc, the winter melon is a great cure for the common cold. It also assists in the ease of asthma, influenza, bronchitis, and sinusitis.

Selection and Storage of the Winter Mellon

The winter melon is available in the United States, but more predominant in Indian and Asian specialty markets.

This fruit naturally has a long shelf-life due to the chalky wax that covers its skin. The wax prevents micro-organism attack and can effectively preserve the melon for almost a year, as long as the melon remains uncut.

Choose a mature fruit (full size is 1-2 meters or 3-5 feet!), with a solid feel and a blemish free rind. In some markets, the melon is precut.  Choose those with firm flesh. Store pre-cut and cut pieces in the refrigerator. A cut melon will keep fresh for about 3-4 days.

Winter Melon and Apple Juice

• 1 to 1.5 cups winter melon, peeled and chopped
• 1 medium to large apple (any variety) - Click here for the health benefits of apples.
• 1-2 teaspoons raw honey, stevia, or agave nectar

Juice the fruits together and then add sweetener to taste.

Sources:

• http://www.eherbalremedies.com/ash-gourd-or-winter-melon-health-benefits/
• http://www.vegrecipes4u.com/health-benefits-of-ash-gourd-winter-melon.html
• http://stay-healthy-and-energetic.blogspot.com/2011/01/winter-melon.htm
• http://www.slurrpy.com/knowyourfood/ingredients-facts-and-benefits/benefits-of-ash-gourd-winter-melon/