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!

CSA – now, if you know what that means, then those three letters will likely get you very excited! If you don’t know what those three letters stand for, allow me to explain.

CSA, or Community Supported Agriculture is the newest craze to hit the organic food world, allowing green thumbs and gardening novices to enjoy a farm-to-table lifestyle. Community Supported Agriculture is a commitment between a farm and a community of supporters which provides a direct link between the production and consumption of food.

A CSA is a mutual relationship in which a farm supports the community’s needs for fresh, nutritious, wholesome and organic food, and the community support further allows a farmer to devote his/her energies to gentle, conscientious and sustainable farming practices.

So here is the breakdown of how the system works. A farmer offers a certain number of “shares” to the public, where a typically share consisting of a box of vegetables, and, depending on which type of CSA you join, other farm products.

Interested consumers purchase a share or shares (aka a “membership” or a “subscription”), and in return receive a box of seasonal produce each week throughout the farming season.

The benefits of CSA

•  Eat ultra-fresh food, with all the nutritious benefits
• Get exposed to new types of produce
• Education in farming and vegetable rearing
• Develop a relationship with the farmer who grows their food and learn more about how food is grown – invaluable, in my opinion!

In my experience, there are various types of CSA membership opportunities. Some require only the upfront payment, which varies depending on region, size of box (whether it serves 3,6, 8 or more, for example); but, others, such as mine, require a minimum of six hours of work during the growing season in addition to the upfront payment.

The variations on the contracts are endless when it comes to CSA commitments, and, generally speaking, farmers are willing to accommodate.

So what’s the downside, you ask? Well, like farmers, our CSA haul is at the mercy of the weather. If there is a bad growing season, it will be reflected in your weekly CSA.

For instance, last year the rain in Edmonton wreaked havoc on my CSA crops and the only thing that managed to thrive was zucchini, so I ate A LOT of it. But it’s all part of the CSA game. This season, however, is prepping to be a good one, which means that the odds are slim of me having to visit a grocery store for any produce.

The CSA season is almost here, but it isn’t too late to get in on the action. To find a CSA near you, simply Google the term “CSA” or “community supported agriculture group”. If your location setting are enabled on Google (they are by default), listing for local groups should pop up.

Good luck!

Smoothies are a big deal around here, as they have a presence in our nearly daily diets. But some people find that regular smoothies made with fruit, water and/or milk simply aren’t filling enough, especially among those who are the athletic and gym going types – which is why protein powders are an essential addition for people attempting to supercharge their smoothie efforts.

But not all protein powders are created equal; protein isolates, found in protein powders, are heavily processed, and their impact on health is the subject of many debates in holistic circles. And while I don’t believe that they’re terrible, there are less processed and more nourishing options out there.

Brown rice protein

Many vegans look to this allergen-free and high-quality protein powder for their workout and recovery smoothies. For people with sensitive stomachs, this type of protein is extremely gentle on the digestive tract. I have become rather fond of the Sun Warrior brand, as it comes in many delicious flavors.

Hemp protein

Hemp is a nutritional dynamo, and its oil is a rich source of polyunsaturated, essential fatty acids (the “good” fats). Hemp seeds contain all the essential amino acids and essential fatty acids, and hemp proteins are similar to proteins found in the human body. That  makes them easy to digest, providing us with an excellent alternative to whey and soy proteins, which are often heavily processed.

For vegan and raw athletes, hemp proteins are a solid choice for athletic recovery and muscle repair. And although the green color may put you off, hemp proteins are tasty, and come in several flavors. Unlike other protein sources, hemp protein is rich in fiber, boasting eight grams per serving!

Yellow Pea Protein

When I heard of this type of protein, I was initially shocked – I had no idea that there was such a thing as pea protein. This, however, is a favorite among raw athletes – and although I don’t know much about it, it appears to be a great vegan choice.

With so many healthy choices like this, there really is no need to consume highly processed and sweetened powders. Hemp protein, which is by far my personal favorite, is merely powdered hemp seeds. So if you’re looking for natural, it can’t get more natural than that!

 

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

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

 The Ingredients

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

The Directions

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

The Benefits

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

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

 The Nutrients

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

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

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

Photo attribute: gimmesomeoven.com

Can I say crap? Is that acceptable? I apologize if I offend anyone. I wish I could have made an acronym for garbage, but when I saw this picture I thought: BRILLIANT!

My eating habits didn’t start to become “healthy” until I understood why eating right is important. Why do we eat this and not that? It took me a long time to change my thought process, and I wished I had something as relatable as this little saying to keep in my back pocket.

Eat less crap.

C – Carbonated Drinks

Unless you’re opening a bottle of sparkling water, you’re probably better off skipping the carbonated beverage. Sodas, energy drinks, and sports drinks are high in calories, yet they offer your body zero health benefits.

R – Refined Sugars

There are some sugars that occur naturally, like in fruit…and then there is sugar that is refined in a giant factory on conveyor belts and machines. You’re probably most familiar with this refined sugar when it comes to baked goods, sodas, syrups, candy, ect. Refined sugar offers no nutritional benefit and isn’t  fun for your body to digest.

A – Artificial Sweeteners and Colors

There has been some conflicting research on artificial sweeteners and whether they are really good for you. The FDA currently backs them; the fact is that they are chemically created, and not naturally occurring.

As a mom, my attention has been drawn to Red Dye #40. Research has proven that children who consume Red Dye #40, (along with Yellow #5, and Yellow #6) have increased levels of hyperactivity, ADHD and lower IQs. It’s also a known trigger for migraine headaches. Red 40 is not recommended for consumption by children in Europe and it’s banned in Denmark, Belgium, France, Switzerland, and Sweden.

P – Processed Foods

Not all processed foods are bad, like milk (it’s pasteurized to kill bacteria and homogenized to keep fats from separating) or frozen fruits and vegetables (freezing preserves their vitamins and nutrients). But MANY processed foods contain saturated fat, trans-fat, and large amounts of sodium and sugar. Use extreme moderation when it comes to white flour, processed meats, boxed meal mixes, frozen dinners, chips, candy, and sugary cereals.

Eat more food.

F – Fruits and Veggies

They are the best source of vitamins and minerals. They are low in calories, but high in fiber (so you feel fuller, longer).

O – Organic Lean Protein

Organic meats mean that the animals are not treated with antibiotics or growth hormones. Personally, hormones in meat make my face break out with acne. “Lean” is important to remember when it comes to your protein, because you don’t want to get bogged down in higher calories and fat.

O – Omega 3 Fatty Acids

The good, healthy heart and brain fat! Foods that naturally contain Omega 3’s are fish (sardines, salmon, halibut, etc), walnuts, flaxseed, and soybeans. This fat is so great that many companies are now adding Omega 3’s to products like milk and oil.

D – Drink Water

Our bodies are composed of 60-70% water. Almost every organ needs it to function, and since we lose water during the day, we need to replenish it. Plus it’s calorie free, and the earth creates plenty of it!

So…eat less crap. Eat more food.

Honey, the stuff of legend and health-full-ness is the natural product of the labor of the honey bee. A great alternative to cane sugar, honey is nature’s own energy booster, immunity builder, and natural remedy.

Honey production is one of the ever-fascinating stories that unfolds in nature. Bees feast on the nectar from flowers. The nectar mixes with the enzymes in the bees’ saliva, and it’s this process that turns nectar into honey. The bees then take the honey back to the hive for storage and future feasting (for other honey bees, humans and enterprising bears, too).

Nutritional Benefits of Honey

Immuno Booster

Honey has both antioxidant and anti-bacterial properties that can keep the flora and fauna in your digestive tract humming along healthfully.

Morning Buzz: Mix 1 Tbs honey with juice from half a lemon in a cup of warm water and drink it down before breakfast. The morning buzz will have you full of vim and vigor throughout your day.

Improve Athletic Performance

A recent study concluded that the consumption of honey after an intense workout can help you maintain optimal blood sugar levels afterwards, and assist in muscle recovery and carbohydrate restoration.

The study included 39 male and female weight-trained athletes, of whom half consuming sugar after the workout while the rest consumed honey. Researchers also found those who ate honey post-workout were more prepared to workout again just as hard the next day. Honey, it seems, has a tonic effect on athletic endeavors.

Wound Healing

The wound healing properties of honey are not only legendary, but are also factual and reproducible. Honey has been used to treat ulcers, burns, and other wounds for eons.

A study in India measured the effects of honey vs. silver sulfadiazine (the conventional treatment) on 104 first-degree burn patients. After one week, 93% of silver sulfa-treated burns had become infected; compare that to 91% of honey-treated burns that were infection free. Additionally, the honey treated burns healed more rapidly.

Honey’s wound healing ability is attributed to honey’s chemical compound of glucose, fructose and antioxidant and flavonoid enzymes.

Antioxidant Health

Eating 1 to 4 tablespoons of honey a day “raises blood levels of protective antioxidant compounds in humans,” per a University of California study. Antioxidants, of course, help reduce the free radicals (cell destroyers) that ramble around in our bodies with the intent of mayhem.

High Cholesterol and Type 2 Diabetes

In a study comparing sugar, artificial sweeteners, and honey on patients with high cholesterol, honey came out the winner. Regular consumption of honey decreased total cholesterol levels by 8% and LDL by 11%.

The same study was done with patients who have type 2 diabetes. Natural honey causes a significantly lower rise in blood sugar than either cane sugar or artificial sweeteners.

Honey Lore

The practice of beekeeping or apiculture has been around since at least 700 BC.

Honey is been used as both food and medicinally throughout history. It has also been deemed a sacred food due to its divine sweetness.

As a sacred food, honey was given to the Gods in worship. And it was also used in Egypt to assist in the embalming process.

Olympic athletes of ancient cultures were required to eat honey (and figs) as a part of their diet to enhance their performance.

Honey Selection

Choosing the best honey for you is mostly a matter of taste, but can also be a matter of style and selection of process.

Honey Styles:

• Honey Comb: pulled directly from the hive, with the honey still in the beeswax comb.
• Liquid Honey:  removal of the honey from the beeswax comb through the means of a honey extractor and the use of centrifugal force.
• Chunk Honey: a combination of honeycomb and liquid honey.
• Creamed Honey: a blend of granulated honey and liquid honey. The combination is cooled until it becomes firm.

Honey Bee and Comb

Honey Colors and Flavors

If the bee colony has abundant access to one kind of flower, then they will typically produce a honey that is ‘flavored’ with that essence. If no one flower predominates, then bees will produce a honey that is blended. Sometimes, honeys from multiple hives are blended by apiaries to create a specific flavor.  There are over 300 types of honey available in the United States.

The color of honey also ranges upon the flower source, from colorless to dark brown; it simply depends on where the bees had buzzed. Typically, darker colored honey has a strong and distinctive flavor which lessens as the honey color lightens.

Some of the most widely produced and popular flavors include: alfalfa, buckwheat, clover, fireweed, orange blossom, sage, tupelo, and wildflower.

Processing

Honey that comes to your local grocer has often been processed to be in alignment with the FDA regulations (though these days, raw honey is now often more available, especially at your local apiary or famer’s market).

• Pasteurized honey has been clarified or filtered.
• Raw honey has not been pasteurized, clarified, or filtered.

Sources

http://www.benefits-of-honey.com/health-benefits-of-honey.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96

http://www.honeyo.com/types.shtml

Stevia Lore

Stevia is a plant native to South America. It grows naturally in South America and is now found as far north as the Southwest region of North America.

The stevia plant is a small perennial shrub that is related to the sunflower. Its scientific name is Eupatorium Rebaudianum, but is more colloquially known as sweetleaf, honeyleaf, and sugarleaf.

The leaves were used for centuries as a sweetener and health aide. In the 1930s, two French scientists isolated the ‘sweetness’ glycosides in the Stevia plant, naming them stevioside and rebaudioside. This research made way for the stevia options now available from concentrate, extracts, tea bags, and packets.

Nutritional and Health Benefits

Stevia has a lot of nutrition going for it while being calorie free.  Stevia contains calcium, protein, phosphorous, sodium, magnesium, zinc, Vitamin A, and Vitamin C.

Stevia is 2-3 times sweeter than cane sugar, so even if it wasn’t calorie free, it would still offer a benefit of using less sweetener per smoothie or cup of tea.

Healthy Hair

Stevia concentrate, used as a direct additive to your shampoo, has been known to relieve dandruff, dry scalp, and dull, dry, and brittle hair. Simply add 3-4 drops of the concentrate to your shampoo. Or condition your hair with stevia tea, letting it sit for 5 minutes.

Hypertension, Diabetes, and Cardiovascular Disease

The World Health Organization evaluated Stevia in 2006. Their findings indicated that Stevia had a positive effect on people with hypertension by lowering blood pressure and those with Type-2 diabetes by stabilizing blood sugar.

Stevia has no glycemic value making it a useful alternative sweetener for those with high blood pressure, cardiovascular disease, and diabetes.

Stevia promotes pancreatic health and inhibits the growth of candidiasis (yeast), which is a symptomatic of diabetes.

Weight Loss 

Stevia Powder

Due to Stevia’s ‘no-calorie’ claim to fame, and obvious health benefits, it is the perfect sweetener for dieters. Stevia has been shown to curb cravings for oily or fatty foods and to generally curb hunger. Stevia’s ability to control blood sugar levels assists in maintaining a healthy weight.

Stevia also has a tonic effect by boosting energy levels without the fast and hard crash of cane sugar.

For weight-loss endeavors drink a tea made with Stevia leaves, teas bags, or extract:

Heat one cup of water (do not boil) and steep a stevia tea bag or 1 tsp of leaves or 3-4 drops of extract for 5-7 minutes. Drink 2-3 times a day, preferably 15 minutes before a meal.

Tooth and Mouth Health

Stevia has antibacterial properties that promote a health mouth and teeth. It inhibits gingivitis, cavities, tooth decay, and mouth sores. Stevia inhibits the growth of bacteria that causes these health issues according to the Department of Pediatric Dentistry at the University of Illinois.

To promote overall health of your mouth and teeth, rinse with a Stevia mouthwash. To make the mouthwash, add 3 drops of Stevia extract into a ½ cup of lukewarm water. Use daily.

Indigestion and Heartburn

Drink a stevia tea after any meal to relive gas and indigestion and to ease digestion. This use of a stevia tea after meals is a time honored tradition in Brazil, Bolivia, and Paraguay.

Bone Health

Stevia can assist in the increased metabolism of calcium and improve bone density. This is great news from osteoporosis sufferers. To use stevia to promote bone health the suggested remedy is:

Mix ½ teaspoon alfalfa, vitamin d powder, and stevia in a hot cup of water, allowing it to steep for 5-7 minutes. Drink twice a day.

Eating or Cooking with Stevia

Steve is a delightfully sweet, no-calorie way to enhance a juice or smoothie per your preference.

Cooking with Stevia can, at first, add an interesting challenge. While Stevia doesn’t degrade under heat, it also doesn’t caramelize. Because of Stevia’s intense sweetness, baking with it means you need to add bulk to the recipe that cane sugar used to provide. Add yogurt, a nutmeal, crushed fruit or some other filler that makes sense.

Sources

• http://www.homeremediesweb.com/stevia-health-benefits.php
• http://healthynutrition.me/?p=264

The health conscious crowd is typically against cane sugar, as its nutritive properties are far outweighed by its glycemic* and caloric load. Mainstream synthetic sweeteners, such as Splenda® and Sweet N Low® are also given the boot, because of the immense amount of processing they undergo.

So where do we turn for sweeteners that are good for us? There are natural alternatives that offer the real taste of “sweet” and some real health benefits. From Agave Nectar to Stevia to Honey, in this 3-part series, The Skinny on Sweeteners, we’ll help you make your personal choice in keeping in sweet.

Glycemic Index and Load

Glycemic Load is the measurement of the impact that a food has on our blood sugar. Foods that have carbohydrates that turn quickly into sugar (such as cane sugar) in turn triggers the release of insulin and increasing our blood sugar. Foods with a low glycemic load or index have carbohydrates that are complex (i.e., not easily turned into sugar). Usually these foods have good fiber content or have a complexity to them that makes it not as easily convertible.

From a health perspective, consistently high blood sugar levels are linked to ailments such as type II diabetes, insulin resistance, high blood pressure, obesity, and more.

To find out what the glycemic load is of any given food, multiply its glycemic index by the number of non-fiber carbohydrates in a single serving, then divide the result by 100. The following is a guide to a food’s glycemic load:

• 20 or more = high glycemic load
• 10 to 19 = medium glycemic load
• less than 10 = low glycemic load

Agave Nectar – a brief history 

The Agave Plant

Agave Nectar has a distinguished history in the native Americas. Native peoples have used this sweetener throughout history as both a tasty treat and as a medicine.

The Aztecs were known to mix agave nectar and salt to dress wounds and to treat skin infections. Agave nectar is indeed a proven remedial, as it works against pyogenic (pus producing) bacteria. The addition of salt boosts its anti-microbial essence. Agave nectar was also used as a treatment for intestinal bacteria.

Agave Nectar – nutritional benefits

Low Glycemic Load: A serving of Agave Nectar (2 Tbs) has 32 carbohydrates. With a glycemic index of 30, the glycemic load is a mere 9.6 (32 x 30 / 100).

This low glycemic value means that agave nectar offers sweetness without the cost of raising your blood sugar. Agave Nectar is a fantastic alternative sweetener for diabetics or anyone else who may be watching their blood sugar levels. Agave nectar is naturally sweetened by a compound called inulin, which is more complex than regular sugar.

Sweetness: Agave Nectar is about 1.5 times sweeter than regular sugar. As a result, less agave nectar is needed to sweeten the same. As far as calories are concerned, agave nectar and sugar boast about the same numbers, but with the reduction of the amount needed to sweeten, calorie counters should save a few using agave nectar.

Minerals: Agave Nectar has small amounts of calcium, potassium, iron, and magnesium. Unlike sugar, which has no nutrients, Agave Nectar is a sweetener that adds some oompf to your daily values. These minerals support bone density, blood cells, and overall health.

Organic: The agave plant is a natural food straight from the desert. Many agave nectar brands will carry the organic label. Choose organic when you can for better taste and better bio-availability.

Raw: Agave nectar is comes in a raw version as well. This makes it a delightful addition to raw desserts and smoothies. The health benefits of agave are available across the board whether you choose a raw version or not.

Proponents of agave nectar tout the health-promoting qualities of this sweetener. From immune support to blood building support to a method of weight loss, agave nectar is a viable alternative sweetener for the health conscious person.

Agave Nectar, Almonds and Banana Smoothie 

Agave Nector

• 1 ripe banana, frozen (peeled, chopped)
• 1 cup unsweetened almond milk
• 1 Tbs almond butter
• 1 Tbs agave nectar
• 1 tsp unsweetened cocoa powder

Mix everything up in a blender and enjoy!

Sources:

• http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-benefits-of-madhava-agave-nectar.html
• http://www.allaboutagave.com/health-benefits-of-agave-nectar.php

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.