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!

Blend 'em up or juice 'em down?

To blend or to juice? - that is the question. Whether ‘tis nobler in the mind to chug a frosty glass of sweet green nectar, or to slurp up a creamy concoction with a spoon…ahem.

You get the point. Personally, we’re big proponents of the blend and juice theory (otherwise known as “get your greens whenever you can, however you can”), but if you’ve ever vacillated between the two, you know that each version has its pros and cons. So we’re here to help you decide.

There’s no right answer—it all comes down to what you want out of your veggies.

Juicing: It’s all about VOLUME

The biggest pro of juicing is that it enables you to get a ton of nutrients, fast. Are you planning to sit down and eat a head of kale, a plate of spinach, a couple of carrots, and a pear? Of course not—but with juicing, you can drink it all up in mere seconds.

Juicing reduces fruits and veggies to pure, liquid nutrients — no fiber involved. Basically, juicing does the chewing for you, so all the vitamins are delivered into your system much faster than they would be if you gnawed on a stalk of celery.

If you’re sick, or have a sensitive digestive system, juicing is especially beneficial, since your body doesn’t have to work hard to get a huge rush of nutrients. Of course, you have to be careful—pure fruit juice can make your blood sugar levels go wild. Add plenty of vegetables to your juices to avoid a spike in blood sugar.

Blending: It’s all about FIBER

When you blend a stalk of kale, all of the plant’s valuable fiber is still contained in the smoothie. The high fiber content of a green smoothie is part of why it’ll keep you much fuller than a glass of juice.

The blending action destroys the cell walls of fruits and veggies, making them easy for your system to digest, but the presence of fiber helps your body regulate your blood sugar levels. If you’re looking to replace a meal with something green, a smoothie is your best bet.

And let’s not forget that smoothies give you the option to add fancy, non-veggie ingredients like hemp, flax, or chia seeds.

Photo attribute: www.melodybeefarms.com

What do you think? Weigh-in using the comment form below!

If your morning is anything like mine, it’s craziness from the moment your feet hit the floor, till you run out your door! Most mornings I am the only family member who has yet to enjoy breakfast by the time I’m dropping my kiddos off at school. Knowing that I was missing out of the most important meal of the day, it was time to make a change in our routine.

I only had to rearrange 5 little minutes and I grabbed my blender.  I throw in a couple ingredients, blend it up, and pour it into a traveling glass. I drink my meal in the car, and satisfying many of my daily required fruits and veggies on the go!

What are the benefits of blending?

Certain fruits like bananas and avocados can’t be processed in a juicer. Both of these fruits have amazing health benefits, and they should be happily consumed.

Greens can be made in your blender as well, and since you’re not discarding your pulp, you are getting the fiber that would normally be removed with juicing.

Liquids cannot be added to your juicer, so blending is beneficial when you want to add other ingredients, like water, milk or yogurt.

In my humble opinion, the biggest plus side to blending is the ability to use frozen fruit. Frozen fruit and vegetables are usually flash frozen at its peak of freshness so you are retaining all the goodness that the produce provides.

In the “off season” for berries, it’s much more cost effective for me to purchase frozen berries vs. fresh. I can stock my freezer full and not worry about running out of ingredients, or having my fresh ingredients spoil, before my next trip to the market. You can also just throw your ripened bananas into the freezer, skin and all. They will still peel easily when frozen.

Blending: some of my favorite juice and smoothie recipes

 Pineapple Spinach Juice

• 1 cup of pineapple, cubed
• 1 cup of spinach, chopped
• ¼ cup fresh parsley, chopped
• 8 ounces of water
• ½ teaspoon of ginger, grated (optional)

Place the water in your blender, followed by all the other ingredients. Blend on high for 30 seconds (starting on your lowest speed, working up to the highest speed for only about 10 seconds) or until smooth. Pour into a glass and enjoy!

Blueberry Banana Smoothie (pictured)

• 1 cup of blueberries (fresh or frozen)
• 1 banana, peel and cut into 2 inch (fresh or frozen)
• ¾ cup of milk, or almond milk
• 6 oz of greek style yogurt
• ½ cup of ice

Place the liquid in the blender, followed by all the other ingredients and blend until smooth.

We change this smoothie up daily by using a different flavor of yogurt. Try Vanilla, Banana Cream Pie, or Raspberry. Be sure to read the label on your greek yogurt. Many are high in calories, sugar and carbs. Our family prefers Kroger’s CarbMaster yogurt at only 60 calories, 4g Carbs, 3g Sugar and 8-9g of Protein.

I’d love to hear your favorite blended beverage recipe! Leave your comments below!

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

Dark chocolate and raw oysters historically hold the claim to fame as aphrodisiacs. However, it seems that many whole fruits and vegetables and a few spices are giving these two some competition in the bedroom.

An aphrodisiac is a substance that is purported to increase the libido. Luckily, for us healthy juicers and raw food eaters, there are plenty of fruits and vegetables that will naturally enhance sexual desire in both men and women.

Enjoy this list of libidinous foods, juice them up in interesting combinations and let us know how it goes! With both the recipe and the, ahem. . . well, you know. . .

Food and Sex: A Winning Combination

Almonds contain essential fatty acids which assist in the production and regulation of male hormones. Almond lore says that the smell of these delectable treats arouse a woman’s passion. Almonds have a long and distinguished history as a sexual stimulate and stimulating fertility. Click here for additional nutritional information on almonds.

Asparagus contains a massive amount of Vitamin E, which has a reputation as being the “sex vitamin”. A solid dose of Vitamin E will boost the libido in both men and women. It’s suggested that for the most advantageous effect, eat asparagus for three days prior to sexual engagement (or just eat a lot of asparagus regularly and go with the spontaneity!)

Avocado contains a large dose of folic acid and vitamin B6 which together increases the production and regulation of testosterone. Eating avocado can increase the sexual drive in both men and women. Add an avocado to a smoothie, a juice, or eat it raw out of the skin. In avocado lore, the Aztecs called the tree ahuacatl, or “testicle tree”! If you’re watching your weight, be wary of eating large amounts of avocado since they are high in calories. Excess weight can lower your libido.

Bananas contain an enzyme called bromelain, which stimulates the male libido. Bananas also contain riboflavin and potassium which helps to convert carbs into raw energy and, like the avocado, increases sex hormone production.

Basil is a powerful herb that produces a general sense of well-being in both mind and body. Basil increases circulation when eaten. And when smelled, basil can also increase the sex drive. They say that the oil from this plant was used as a perfume by prostitutes to attract customers back in the day!

Blueberries and their antioxidant power can increase your sexual stamina. So while it may not increase your drive, they will certainly keep your drivetrain on course once you’re on the road!

Cardamom is an aromatic spice known to increase sexual stimulation rapidly. It is said to be especially helpful in treating male impotence. Caramom contains cineole, a nervous system stimulant (think of your brain as your biggest sex organ), and is also thought to increase blood flow to certain parts of the body.

Celery is an unassuming vegetable that’s two-fold in it’s usefulness for both sexes. Celery contains the male hormone called androsterone. This substance is released through male perspiration. Yes, I’m talking about pheromones!

Men, by eating celery, you’ll increase the potency of your pheromones and attract those who may be sniffing for your particular brand of chemicals. As a result, women who eat celery are more ‘in the mood’ than ever for sexual connection.

Meet For A Drink: Banana, Almond, and Cardamom Smoothie

• 1 medium banana, peeled
• 1 cup unsweetened, almond milk.  Choose an organic brand or make your own.
• 1 tbs raw, unsalted almond butter
• ½ to 1 tsp cardamom
• Honey or agave nectar to taste

Mix everything up in a blender and enjoy! Alternatively, blend your smoothie and heat it up a bit to serve it warm and cuddle up next to your partner. Don’t forget to make enough for two!

History of the Coffee Bean (and why I’m typing this at 124 words-per-minute!)

Coffee has been a regular staple the daily routine of human beings for a long time. So long, that its origins are steeped in legend.

The story goes that in Ethiopia, around 850 A.D., a goatherd observed that his livestock were exceptionally alert and frisky after eating a certain bright red berry. Inside those berries were coffee beans and the rest, as they say, is history. Coffee beans have traveled the world and become a constant in many a household and culture.

Coffee Smoothie

• 1 cup brewed, organic coffee
• ½ cup nut milk, hemp milk, or soy milk
• Crushed ice

Place everything in a blender and give it a whirl, then enjoy.

Nutritional Benefits of Coffee

Scientists and medical professionals have studied coffee for well over a century. And what they have found, as with anything, is there are many benefits and few risks. It is commonly held that the benefits of coffee consumption outweigh the risks.

After taking a peep at Pubmed (a medical research database), I found that coffee has significant benefits and could even be considered a Superfood by some.

Type 2 Diabetes: coffee may very well reduce the risk of this disease’s onset. Why is not exactly known, but studies indicate that habitual consumption of this beverage significantly lowers the threat.

Theories include coffee’s abundant antioxidant power, and chlorogenic acid content (which reduces glucose concentration).  Oddly enough, coffee’s caffeine component is negligible in this capacity as decaf coffee shows the same benefits.

It seems the more coffee, the better for prevent diabetes. Researchers found that 4-6 cups a day reduced risk by 28%. And more than 6 cups a day reduced the risk by 35%.

That’s  in comparison to two or less cups a day. However, read a little further before you go jaunting off to your local coffee shop for your 7^th cup of coffee.

Heart Disease: there was a 25% reduction in mortality rates for women for drinkers of 2-4 cups a day, the same study found.  However, more than 4 cups a day did nothing further to decrease that risk.

The study involved healthy women who don’t over consume alcohol or tobacco, and who are a normal weight for their height. Simply put, women who don’t consume coffee at all were found to have a higher risk of heart disease.

Alzheimer’s Disease: or any type of dementia can be reduced as a result of coffee consumption by up to 65%.

Parkinson’s Disease: a reduction of up to 80% was found. It’s still unknown why, but researchers think it has to do with the caffeine.

Colon and Liver Cancer (also Cirrhosis): ranges from 25% reduced risk to 80%. These results seem to be related to coffee’s anti-inflammatory powers.

Also indicated where headache relief, asthma relief, and cavity protection. The former are due to the caffeine consumption and the latter due to anti-bacterial compounds found within the brew.

Antioxidants: Americans and the Norse obtain their primary source of antioxidant power from coffee.

Coffee was found to contain more antioxidants than some fruits.  However, fruits such as grapes, blueberries, raspberries, cranberries, and oranges have additional nutrition that coffee does not. So keep them in your diet!

Coffee’s antioxidant power is also linked to anti-aging effects.

Weight Loss Friend: Coffee is exceptionally low in calories. An 8 oz cup of black coffee has only two calories. Adding cream or sugar mitigates the calorie friendliness, but a cup can still be relatively guilt-free if you measure your additions.

On the other hand…

High Blood Pressure: if you suffer from high blood pressure, it is best to keep a low roar on your coffee intake. Consume no more than 2-3 cups a day as more can increase your blood pressure levels dramatically.

Caffeine Metabolism and Heart Disease: a subset of the population, but a fairly common one, has a genetic mutation that hinders their ability to breakdown caffeine. As a result, two or more cups of coffee a day can increase the risk of heart disease in such folks.

High consumption: for the average person, 4-7 cups a day can cause anxiety, irritability, sleeplessness, and restlessness in some individuals. It is best to keep coffee in moderation and stick with 2-3 cups in the morning. Coffee can also affect those who exercise at a high altitude by decreasing the flow of blood to the heart.

It is generally not recommended to increase your coffee consumption to reduce the risk of any disease. The increase could contribute to the development of other issues. However, if you are currently a coffee drinker, and do not suffer from any of the above, do by all means carry on.

Don’t feel guilty about meeting your friends for a cuppa – enjoy!

Adding an apple to any of your juice combinations is a win-win. Apples add a subtle, yet joyfully sweetness to any juice combo. Apples yield an amazing array of health benefits from deep inside their unassuming, yet lovely and vibrant skin.

Fresh juice or blend your apples to get the most in nutritional benefits. Or alternatively, just eat an apple whole.

Nutritional benefits of apples

Antioxidant Power: the apples primary claim to fame is its excellent antioxidant function. This superpower provides solid support for our cardiovascular systems, blood sugar levels, and respiratory system.

Cardiovascular Power: apples provide pectin as water-soluble fiber and a mix of nutrients called polyphenols. By consuming an apple a day, you’ll help to reduce your total cholesterol and LDL-cholesterol. Overall, that will help to reduce blood fats, a fantastic move your heart will appreciate!

Blood Sugar Power: Apples contain nutrients that help regular blood sugar. Not only does eating an apple prevent spikes in blood sugar, but it’s also shown to lessen the absorption of glucose from the digestive tract. Apple nutrients also stimulate the pancreas’s insulin secretion while increasing the uptake of glucose from the blood.  All of these mechanisms keeps blood sugar regulated.

Lung Power: In short, apples are good food for your lungs. Apples help prevent many types of cancers (such as colon and breast), but stands out in regards to lung cancer. Research shows that apples are specifically focused on preventing lung disease, but scientists are unsure why.

Associated with apples is a supreme antioxidant and anti-inflammatory power. Turns out it has a direct impact on asthma sufferers, whereby reducing the risk of an attack and/or preventing one.

All about apples

Apples belong to the Rose family. Joining apples in this auspicious family are apricots, cherries, plums, pears, peaches, raspberries, and almonds. Apples are part of a distinguished line of nutritionally dense and beautiful plants and foods.

The apple tree, originated in Eastern Europe and Southwest Asia, has spread to temperate regions throughout the world.  There are over 7,000 varieties of apples today.

Apples have a strong mythology. They are often considered to be the fruit that Adam and Eve ate. The Norse believed that a magic apple could keep people young forever. The golden apples of Greek myth played a pivotal role in tales of love, sex, bribery, and temptation (isn’t the “forbidden fruit” depicted as an apple?)

In American folklore, John Appleseed was said to have walked 100,000 square miles planting apple trees, all in an effort to provide food and sustenance for future settlers.

Click here for an interesting timeline on the Apple from Purdue University.

Selection and storage of apples

Choose organic fruits that are firm with rich colors. Choose a yellow/green apple with a slight blush. Choose the variety based on whatever flavor you like: sweet or tart.

Red and Golden Delicious are the sweetest of apples, while Braeburn and Fuji are slightly tart. Pippin and Granny Smith are the most tart.

Apples store extremely well at cold temperatures (35-40F/2-4C) for up to 3-4 months. Cold storage can be assisted by placing a damp muslin or cheesecloth in the crisper bin of your fridge.

Apples retain most of their nutrient density even after long storage times.

Take stock of your apple storage over time as an apple that has been bruised or damaged will indeed place other apples at risk.  Any bad apples should be removed immediately.

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

Wheatgrass Considerations

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

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

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

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

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

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

Wheatgrass Juice Recipes

Hula Grass

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

Citrus-Berry Wheatgrass

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

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

Click here for additional wheatgrass recipes

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

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

Nutritional Benefits of Broccoli

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

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

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

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

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

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

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

How did broccoli come to be?

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

Selection and Storage of broccoli

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

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

Green Broccoli Machine Smoothie

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

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

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

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

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

Papaya Nutrition

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

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

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

Special Health Properties of Papayas

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

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

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

Papaya Passion Smoothie

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

Mix up in a blender and enjoy!

History of the Papaya

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

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

Selection and Storage of Papyas

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

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

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

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

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