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!

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!

Winter is finally over, and it’s as though the clouds parted, the sun shone through and the angels sang! Well, not really…but the dawn of another season is always an exciting proposition for me.

With spring flowers about to bloom and we begin to prepare for warmer weather, naturally this got me thinking about my summer body.

It’s natural to add a few seasonal pounds in the wintertime – our ancestors did so in order to stay warm during the colder months, and I do it because, well, I like heavy indulgent meals. But it’s spring time, and that means it’s time to shed our winter coats- literally and figuratively!

Spring cleaning

Every year, at this time, I undertake a spring clean of sorts. It’s a regime of eating lighter and ramping up my exercise routine in anticipation of the summer months. As a self-proclaimed water baby, being uncomfortable in my own skin poolside simply will not do!

A large part of my spring clean involves juices and smoothies. I include them because I want to ensure that I am meeting my daily requirements for nutrients, in the most efficient way possible. Smoothies, in particular, are an excellent detox tool because they provide heaps of fiber, which is necessary for staying full and satisfied.

I always allow myself one last hurrah before I commit to my spring cleaning efforts, and this time was no different. But with this level indulgence comes a sluggish morning after, so to get my first detox morning started, I looked to a blueberry smoothie, of course!

My go-to energy giving smoothie is blueberry with bee pollen, as bee pollen is a natural energy booster and blueberries are brimming with body loving antioxidants (you should know by now that I LOVE blueberries!) And in order to sustain my energy and fullness, I include vegan protein powder.

A friendly note on protein powders – be sure to look for grass fed or vegan varieties, otherwise you could be consuming less then quality protein.

Vanilla, Blueberry and Bee Pollen Smoothie

Serves 1

• 1 cup frozen blueberries
• 1 tbsp bee pollen granules
• 2 tbsp vegan vanilla protein powder
• 2 tbsp Greek yogurt
• 1 ½ cup coconut water

Combine all ingredients and blend until smooth. Enjoy!

You already know that breakfast is the most important meal of your day, so why are you polishing off a doughnut along with that Venti cup of coffee? (Okay, no judgment—we’ve been there, too.)

If the thought of green things in the morning turns your stomach, these delicious, avocado-filled recipes might change your mind.  Avocados are creamy, sweet, heart-healthy, and full of good-for-you, anti-inflammatory fats.

They’re also loaded with fiber, vitamin K, folate, vitamin C, vitamins B5 and B6, and potassium. And these recipes? The ingredients list is short, the process is simple, and they’ll get your day started off on the right foot. Promise.

Basic Avocado Toast

This is one of the simplest meals you can make, and you’ll be shocked at how delicious it is! Toast two slices of good bread. While the bread is toasting, slice up an avocado. Place the slices on the toast, mash slightly with a fork, drizzle with olive oil, and sprinkle with salt and pepper. Yum.

Spicy Tomato Avocado Toast

Make a few slices of Basic Avocado Toast, and top with sliced grape tomatoes, a squeeze of lime, and red pepper flakes.

 Avocado Smoothie

Craving something sweet and cool for muggy mornings? Freaked out by the thought of a blended avocado? (It might make you feel better to know that avocado is technically a fruit—also known as the “butter pear.”) This 3-ingredient smoothie is sweet and creamy enough to convince the most hardened avocado-skeptic.

Blend one avocado with a handful of ice cubes and a cup of milk (regular, rice, almond, soy, etc.). Sweeten with a generous drizzle of agave or honey. You could also use  condensed milk, like they do in Vietnam, which will make it extra sweet and thick.

 Scrambled Eggs + Avocado

Scramble your eggs until they’re beginning to set, but still soft. Toss in a cubed avocado and stir until the avocado is warm and the eggs are cooked. Top with diced herbs, if you have any (a sprinkle of cheese wouldn’t hurt, either.)

 Leftover Breakfast Burrito

If you have any of the following lying around your kitchen, turn that Scrambled Eggs + Avocado recipe into a simple breakfast burrito:

• tortillas
• cooked black, red, or pinto beans
• cooked rice
• shredded cheese or queso fresco
• red or green pepper
• onion
• fresh tomatoes
• salsa

Briefly warm the tortilla in the microwave or oven. Add the scrambled eggs (with avocado), and top with whatever you like. Roll up the tortilla and dive in!

photo attribute: thekitchn.com

Coconut is the newest health food darling, with it being used in everything from cooking to hair care. And coconut milk, used for centuries in eastern food cultures, is now hitting the mainstream in North America, where it can be found weaving seamlessly into our diets – and for good reason!

Coconut, whether in oil, milk or water form, is effective in destroying intestinal parasites, which are a byproduct of suspect food consumption. With the northern American diet rich in processed foods, coconut detoxifies the kidneys and urinary tract and can be a godsend for women who suffer chronically from the dreaded urinary tract infection.

A terrible side effect of a nutritionally devoid diet is stomach ulcers. By ingesting coconut, we help repair the damage. With its incredibly high lauric acid content, coconut makes an effective natural antiviral, antibacterial and antifungal remedy, helping to naturally boost our immunity. And with some harsh winter weather still ahead for some parts of the country, coconut is essential in any cold and flu fighting arsenal.

For those among us undertaking a strenuous exercise regime, the juice of coconut has a high resource of electrolytes, facilitating quick exercise recovery and reducing pain associated with working out. In addition to reducing pain and recovery time, it also increases the metabolic rate of our bodies – meaning that energy is consumed faster and excess body weight is burned off!

This makes coconut, in its many forms, an excellent addition to any weight loss oriented endeavor.

Coconut is a friend to our skin, as it balances our PH levels and therefore supporting the chemical balance that our skin so heavily relies on. Coconut’s high antiviral content also makes it an effective remedy for mild acne, psoriasis and even eczema, helping to calm even the most reactive skin types from the inside out. And to keep teeth gleaming, the consumption of coconut water and milk have both been proven to prevent tooth decay and mouth disease.

On a far more serious note, heart disease claims more women than any cancer, including breast and cervical, and the consumption of coconut milk improves cholesterol ratio and protects the arteries from injury causing atherosclerosis. And fellas can benefit from coconut milk too, as we should all be doing what we can to reduce our chances of heart attack and stroke.

Get your coconut on!

Smoothies – gotta love ‘em! They are single handedly the most efficient way to infuse nutrients into our bodies, and you know very well by now that my love for them knows no bounds. They enable even the pickiest of palates among us to meet our daily nutritional requirements.

Any smoothie effort can be supercharged with coconut, which boasts all of the aforementioned health benefits. Sweet, cool and smooth are words that describe this smoothie recipe perfectly, making it an excellent introduction to the smoothie way of life for any blending novice!

Coconut Blueberry and Peach Smoothie

• ½ pint blueberries
• 1/3 cup shredded coconut
• ¾ cup frozen peaches
• 240 ml coconut milk
• 2 tbsp Greek yogurt, vanilla flavor

Combine all ingredients in a blender, reserving 1 tablespoon of shredded coconut. Blend on high until completely free of lumps. Garnish with shredded coconut and a blueberry.

So, how do you take your coconut? Tell us in the comments below!

I am known as a breakfast evangelist among my group of friends. I feel it’s important to stress the the daily ritual of breakfast to whoever will listen. I try to avoid standing too often on my soapbox – I reserve it only for special occasions – and this is one of them!

But it can be hard for many people to get on the breakfast bandwagon. You may either prefer to log a few more precious minutes of sleep or find that eating immediately after rising causes your stomach to upset. Maybe you just forget about it all together in the chaos of the morning.

The importance of breakfast – like you’ve never heard it before!

Firstly, by jump starting our systems every morning with a shot of lemon juice, everything wakes up, including our appetite. As far as sleep goes, by skipping breakfast we will undoubtedly be exhausted by mid-morning, because we need fuel to carry out daily tasks.

Now I am not here, on my soapbox, to lure you into long, time consuming breakfast rant. I’m here to lure you into an immune boosting and delicious smoothie. We all know that smoothies are so efficient in delivering nutrients throughout our bodies. Think of them as nutrition to go, if you will!

This smoothie is packed with rich antioxidants, powerful phytochemicals and loads of protein that will get us up and keep us moving. By combining raspberries and blueberries in the same smoothie, we give our immune systems a serious boost.

The vitamins and nutrients that burst from these berries and contribute to their vibrant red and purple are what enables our bodies to fight off cancer, carcinogens and mental health risks that we would all prefer to steer clear of.

This smoothie is a perfect morning wake-up. It is filling and sweet – almost dessert like, in fact – but you won’t even notice the baby greens, with the exception of darkish green color they will impart. Now there is no excuse to skip breakfast!

A Berry Good Morning Smoothie

Makes 1 quart

• 2 cups mixed baby greens
• 1 pint frozen raspberries
• 1 pint frozen blueberries
• 1 banana, peeled
• 1 cup almond milk

Combine the greens, berries and bananas and blend; while blending slowly add the soymilk until a smooth and creamy consistency is achieved. Enjoy!

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!

We are quickly entering into my favorite season: The season of STRAWBERRIES!

As my most desired snack as a child, and my low sugar go-to fruit as an adult, I simply can’t get enough of this delicious red berry! My family loves strawberries so much that when they are in season, we each eat about a pound a week (so that’s 4 pounds of bright red strawberries in our refrigerator!)

Not only are strawberries delicious, they are super healthy for you, too. They are loaded with antioxidants, magnesium, potassium, vitamin C, vitamin K and act as a natural anti-inflammatory. Strawberries help fight in the battle of breast, cervical and esophageal cancer.

Strawberries are even good for your eyes! The Archives of Opthalmology recently published a study in which strawberries were found to be one of the fruits that can lower the possibility of contracting age-related macular degeneration by over one-third when you consume 3 servings a day.

Incorporate Strawberries into your day!

Strawberries complement foods so nicely that you can pair it with every meal.

Breakfast: Try slicing up strawberries to add to your oatmeal. I love the way the cold berry blends with the warmth of the oats. If you eat good ol’ old fashion oats, you might find that you no longer need to add sugar (like brown sugar, honey, etc) since the strawberries add amazing flavor.

Lunch: To add dimension to your yogurt, try adding some diced up strawberries!

Dinner: Sliced strawberries are the perfect topper to a spinach salad with walnuts and a vinaigrette dressing.

Dessert: Dip strawberries into a fat free, no sugar added pudding! Drizzle no sugar added chocolate syrup over whole strawberries.

Snack: Nibble on dehydrated strawberries as a snack on the go. Don’t forget juicing and blending, too!

Strawberry Blending and Juicing Recipes!

Blended Strawberry Juice (pictured above)

• 2 cups fresh whole strawberries
• 1 tbsp sugar
• 1 tbsp Torini’s Sugar Free Vanilla Syrup
• 1 cup cold water
• 1 tbsp lemon juice, freshly squeezed

Cut strawberries into thin slices. Sprinkle over with 1 tbsp sugar and 1 tbsp vanilla syrup (this is the same syrup you’d use to flavor coffee, tea, milk, etc). Leave in the fridge for two hours until the juice starts to come out. Process the strawberries with cold water and lemon juice in a blender. Strain the juice if desired and serve chilled.

Strawberry Lassi

• 1 cup strawberries
• 1 cup greek yogurt
• handful of ice cubes

Put all the ingredients into a blender and blend till mixed. You can play with the taste of the Lassi by trying different flavored greek yogurts.

Apple Strawberry Juice

•  5 apples
• 1 cup of strawberries

 Cut the stems off of the strawberries and apples. Juice the rest and enjoy!

The Subtle Strawberry 

• 1 cup of blueberries
• 1/3 cup of strawberries
• 1 apple

Cut the stems off of the strawberries and apple. Juice the rest and enjoy!

What are your other favorite foods to add strawberries to?! Tell us in the comments!

 I have a confession to make: I have fallen way off the exercise wagon. Thankfully, I didn’t resolve to exercise more in the New Year, so I am relatively free of guilt.

However, after receiving my automatic billing statement from the yoga studio where I practice and realizing that I am completely wasting my hard earned money, I am back on the wagon!

The by-product of my rejuvenation for exercise has been soreness. It’s been weeks since I last exercised, so it should have come as no surprise to me that my body would be in revolt, but it did.

Another by-product of this newfound exercise regime is a rejuvenated love for post-workout smoothies. I’ve long been a fan of smoothies, and I’m especially grateful for smoothies designed to help my exercise-weary body recover.

Make your post-workout smoothie count!

So what does an exercise recovery smoothie consist of? No recovery smoothie is complete without:

• Protein - I use only vegan protein powders, but it’s a matter of personal choice for you. If you aren’t going to use a vegan version, be sure to look for grass fed on the label – doing this will ensure that the product is of natural sources.

• Coconut Water - I don’t know about you, but I sweat A LOT…so I have to remind myself to re-hydrate. Coconut water is known for its hydrating benefits, so every post workout smoothie I make has got to have coconut water.

• Frozen Berries - I’m an self-proclaimed berry addict, and I love them all – blackberries, raspberries, blueberries, and strawberries, either alone or paired with one another. With that being said, any frozen fruit or vegetable can be substituted.

• Tart Cherry Concentrate - Juice from Montmorency cherries (tart cherries) are known to help the body battle inflammation, making the concentrate a lifesaver for those sore from exercise related inflammation.

• Greek Yogurt - Because I don’t use milk, the Greek yogurt makes up for the creamy-mouth feel that would otherwise be lost. Oh, and opt for plain – the flavored varieties have a lot of extra sugar that simply won’t be needed because of the cherry juice concentrate.

With this post-workout smoothie guide, you simply can’t go wrong when custom-creating a smoothie tailor made for your exercise recovery!

What are your post-workout smoothie essentials?

People have long considered February to be the height of cold and flu season. If you fall ill, you know to rest, get plenty of fluids and nutrient-rich foods, and staying off your feet are essential for a speedy recovery. But for those of us who have managed to evade the dreaded cold, being on the defense, nutritionally, will help us sail through this season with our immunity intact.

Antioxidants are essential for a properly functioning immune system, due in large part to immune cells producing free-radicals for our body’s natural defense functions. If the level of free-radicals in our immune cells goes beyond the normal level, they wreak havoc on our immune systems.

Antioxidants scavenge free-radicals cell production and serve to promote our immunity. An imbalance between free-radical and antioxidants in cells results in reduced immune function.

The goal: load up on antioxidant-rich foods right now!

The only way to get antioxidants is to eat them, and lucky for us, they are found in abundance in the foods we consume. Chocolate and raspberries boast some of the highest antioxidant content of any food, even more than red wine and green tea, which have long considered antioxidant dynamos.

I’ve got a smoothie recipe for you that not only boasts cacao powder and raspberries, but also bee pollen, which aids our bodies in creating antibiotics, essential for warding off sickness. It’s a one-sip sickness slayer – say that three times fast!

This month, the old adage an apple a day keeps the doctor away should be revised to a choco-raspberry smoothie a day keeps cold and flu away!

Choco-Raspberry Smoothie

• ¾ cup almond milk
• ½ cup coconut water
• 1 tbsp bee pollen
• 1tbsp cacao powder
• ¾ cup frozen raspberries

Combine all ingredients and blend until completely smooth, about 1 minute or so.

Do you have any cold and flu-fighting smoothie or nutritional recipes you can share with us?

Please do so in the comments!