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

Nutritional info on potatoes

A single cup serving of a potato is a good source of:

• Vitamin C (25% of DV)
• Vitamin B6 (20% of DV)
• Copper (20% of DV)
• Potassium (15% of DV)
• Manganese (14% of DV)
• Dietary Fiber (14% of DV)

Nutritionally dense, the same 1 cup serving is only 58 calories.

To keep the benefits of this fibrous veggie intact, avoid adding butter or sour cream, or deep frying. For a bit of healthful flavor, add some yogurt and chives. Not only will you be getting the probiotic power of yogurt, but also the protein power.

Antioxidant Phytonutrients are part of this tuber’s charm. Included are carotennoids, flavonoids, and caffeic acid, and patatin, all which knock-out free radicals. New research from the Agricultural Research Service has found that the potato is an antioxidant powerhouse that can contend with the goodness found in spinach, broccoli, and Brussels sprouts. Potatoes are a lively and nutritional addition to your diet.

Potato Lore

Potatoes are from South America and have been grown in the Andes for somewhere between 4,000-7,000 years.  The potato is easy to grow in high altitudes, which explains its profundity. There are over 5,000 varieties of potatoes in the world and 3,000 of them are grown in the Andes. Of all of these, about 100 are cultivated for edibility.

The potato was introduced to Europe by Spanish explorers in the 16^th century. Spanish sailors used potatoes aboard ship to prevent scurvy.

Yet, the spread of the potato was hard-won. Even though the potato is easy and inexpensive to grow, people were suspicious of this tuber since it is a member of the nightshade (translated as ‘poisonous’) family. But also, because the potato went unmentioned in biblical texts, some people believed that potatoes would cause disease.

Of course, the famous Irish Potato Famine is legendary, causing one of the largest diasporas in history. A blight caused widespread starvation throughout Ireland, killing over 750,000 people. As a result, hundreds of thousands of people emigrated from Ireland to find succor elsewhere.

Potatoes were imported to the United States in the 18^th century by the Irish (irony, anyone?) Due to prejudice and distrust, non-Irish immigrants avoided this tuber. It wasn’t until the 19^th century, with proven ease of cultivation and cheap production, that the potato finally caught on.

Over time, the reputation of this vegetable changed, but only with a grand marketing scheme. Many governments made efforts to ‘rebrand’ the potato. And the rest, as they say, is history - the potato is now the #1 produced veggie crop in the world.

Selection and Storage of potatoes

Avoid purchasing the big plastic bag of potatoes. The plastic can sometimes hasten the decay of the entire bag of potatoes. Instead, choose from the bulk bin, which allows you to choose each potato individually. Don’t bother with potatoes that have been pre-cleaned. A potato still in its ‘dirt’ has greater protection from any bacteria that may be picked up along its transport from farm to store.

Choose tubers that are firm and smooth. Pass up any that are oddly shaped or showing dry or wet rot. Avoid potatoes that are sprouting or green in color. The green coloring is indicative of solanine, a toxic substance which can cause headaches, diarrhea, and circulatory or respiratory issues.

Potatoes store best in a dark, dry place, with a temperature between 45-50^o F (7-10^oC). And while most modern families don’t have a root cellar, you should be able to find a place in your home where you can emulate these conditions.

But avoid the fridge as it breaks down the starch in the tuber into sugar—destroying the taste of the potato. Avoid direct sunlight as it hastens decay and the production of solanine. Store potatoes in a paper or burlap sack. Don’t store potatoes near any onions as they will hasten each other’s decay.

Potato Apple Harvest Pancakes

Combined with the harvest sweetness of apples, Potato Apple Pancakes offer the perfect weekend pick-me-up to get your day flowing!

• 2 cups potato pulp
• ½ cup apple pulp - Click here for nutritional benefits of Apples
• 1 ½ cups almond or other nut milk - Click here for a nutritional profile on Almonds
• 4 egg whites or egg replacement
• ½ cups spelt or quinoa flour
• ½ tsp pepper
• 1 ½ tsps sea salt or real salt
• Oil spray, ghee, or light oil for cooking
• Apple topping (recipe below)

Mix all pulp and nut milk in a small bowl. In a large bowl, mix egg whites, flour, and spices. Add pulp mixture and blend. Heat oil in a large frying pan. Use 3 Tbs of batter per pancake. Brown until crispy on each side. Serve with Apple Topping.

Apple Topping

• Apple pulp
• Add ½ tsp of apple juice to moisten

Conversion Guide

• 6 medium apples = 2 cups of juice
• 6 medium apples = 1 ½ cups of pulp
• 8 potatoes = approx 2 cups pulp

Taken from Wikipedia:

N−3 fatty acids (popularly referred to as ω−3 fatty acids or omega-3 fatty acids) are essential unsaturated fatty acids with a double bond (C=C) starting after the third carbon atom from the end of the carbon chain.

Uhhh…yeah. That didn’t help me the first time I read it either, so I’ve taken the liberty to translate all of that for us:

Fatty acids are essential to human development and growth from an early age. In adults, they help reduce or regulate our heart rate, blood pressure, and immune system. Omega 3’s are the most nutritionally dense fatty acid, and it’s easiest to get. Fatty acids, therefore, are good.

Ah, that’s better! There have been all kinds of elaborate studies conducted since the discovery of the fatty acid chains in the 1930’s by beaker-toting scientists and biologists in lab coats with full, glorious white mustaches and wild, Einstein-esque hair.

Experts have long acknowledged the benefits of fatty acids, and Omega 3’s in particular, to have a dramatic impact on the body’s ability to produce and store energy, move oxygen more efficiently through the bloodstream, and aid in the transportation of important vitamins and nutrients like triglycerides.

For a more comprehensive list of things omega 3’s are good at doing, check out this article BodyBuilding.com.

Sources (and alternatives) for getting your Omega 3’s

Eating just about any family of fish and other seafood is the most common, most reliable, and quickest way to get your omega 3 intake, but it’s not the only way. For vegetarians, those who are allergic, or those like my brother who simply can’t stand the sight or smell of seafood, you’ve got a lot of options!

Vegetarians

Seeds – flaxseed, flaxseed oil, chia seeds, and even hemp seeds pack the omega 3’s in little packages. Best of all, they can be found in just about any grocery store or market you regularly visit. For some awesome ideas on what to do with hemp seeds, check out this article.

Nuts – Just about any nut you can eat is a great source of omega 3′s. But walnuts in particular are made up of about 6% ALA, the measurement of how much fatty acid a food contains.

Herbs – If you can get your hands on Perilla, a herb more commonly available in Asia that’s closely related to fennel, you’ll be putting tons of omega 3’s in your body. That’s because it’s ALA content is made up of 60% of fatty acids.

Leafy greens – although the dietary amount of omega 3’s is less in leafy greens than many other alternatives, they make the list thanks to the combination of their fatty acids and all the other vitamins, minerals, and healthy benefits leafy greens give us.

Supplements – supplements derived from sources like algae can be a great way to deliver your daily intake of omega 3’s. Most supplements are made using extractions from many different types of veggie and plant oils like those found in krill, corn, sunflower, and soy beans.

Note – if you haven’t read about this recently, it’s worth it to be aware: the media has been in upheaval since the October edition of the Journal of the American Media Association featured a study that suggested omega 3 supplements have been doing more harm than good on many users, especially for older women. Read the latest findings on Omega 3 supplement dangers here.

Other animal sources of omega 3’s

Omega 3 occurs naturally in all kinds of meat, from beef to chicken to lamb. Farm-raised cattle that feed naturally on grass have been shown to contain the most concentration of omega 3’s. Eggs are also a great source for this essential fatty acid.

Whatever your preferences, omega 3’s should be an important part of your everyday diet. Thankfully, it’s not too hard to find!

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!

Including Wheatgrass Daily

Wheatgrass is a great addition to your nutritional life, O.K. But exactly how does one do that?

Below are the pros and cons of adding fresh, frozen, or freeze-dried wheatgrass to your health regime:

Frozen wheatgrass

Often termed as “fresh-frozen,” this type of wheatgrass is grown on the producer’s farm either in trays or in the ground.  It’s then harvested, juiced, flash-frozen, and delivered to you.

• Convenient Yet Nutritious:  Frozen may be the best way to preserve wheatgrass juice nutrition and enzymes while at the same time not compromising your schedule.
• Easy to Use: Frozen wheatgrass juice comes premeasured in .5 to 1 oz shots.  Simply pull it out of the freezer and let thaw for a minute.  Add to water, juice, or a smoothie.  Always add 3x the amount of water (or juice) to 1oz of wheatgrass juice.  Avoid heating frozen wheatgrass juice on the stove or in the microwave as it will destroy the nutrients.

The downside:

• Expensive: The downside of frozen wheatgrass juice is typically the price tag.  Delivered to your door, the price per ounce can vary from $1.50 to over $2.00.  If you’re drinking a shot a day at $2.00, then you’re looking at an additional $60 a month to add to your budget.

Fresh wheatgrass

The idea of growing wheatgrass may seem daunting, but in the end it may be worth it for you to become a DIY wheatgrass grower.

• Easy to Start: there are easy-to-use Wheatgrass Starter Kits that provide all the basics for growing wheatgrass at home. The time between the sprouting and growth stage, when you can juice the grass, is about 10 days.
• Overall Savings: The price tag including the starter kit and manual mastication juicer is $85 (may not include S&H).  In the end, you save by being able to put what you would normally spend on buying juice away.  Do the math and compare to the cost (both money-wise and nutrition-wise) of both frozen and fresh wheatgrass.
• Immediate Nutrition: Growing your own wheatgrass gives you all the ‘right now’ benefits of wheatgrass juice nutrition.  You can’t get any fresher than clipping it from your own wheatgrass garden, juicing, and drinking.
• Versatile: If you have the space, you can transplant wheatgrass from your trays and plant it into the ground, creating your own home-grown wheatgrass garden.

The downside:

• Time-Consuming: Unless you’re a gardener or enjoy puttering around in the kitchen, growing your own wheatgrass may not be for you. Growing, harvesting, and juicing takes time, energy, and effort.

Freeze-dried wheatgrass

• Nutrition—Hmmmm:  With wheatgrass in freeze-dried (powdered) or pill form,there is a general consensus that the nutrition has been compromised (i.e. fresh is mo’ bettah).  The jury is still out on this one, so anyone drinking or eating freeze-dried wheatgrass juice please weigh in the comments below!
• Convenient: Needless to say, freeze-dried or pill form is absolutely the most convenient way to take wheatgrass.  If you’re traveling or just need to carry it in your purse or pocket, it’s  much easier to be mobile with these forms.
• Middling Price tag: Freeze-dried wheatgrass typically comes in a 1 oz package that has about 56 servings.  At $29.99 per package, you’re saving from the cost of frozen, but still spending more than if you were to grow your own.

Ultimately, home-grown or flash-frozen offers the best and most viable nutrition.  But that’s only if you can decide which option both your wallet and your schedule can handle.

Weigh-in: How do you take your wheatgrass, and why? Tell us in the comments below!

Why use raw food?

Cooking chemically alters foods.  In some cases, cooking food can destroy vital nutrients and enzymes that are better used by our bodies in their raw form. Cooking can also create the much dreaded free-radical and other toxins.

A raw food diet typically consists of 75-100% uncooked and unprocessed foods. The foods are nutritionally dense in their unaltered form and are best when organic. Choose organic, because pesticides are not food and can cause harm to your health. Raw food is naturally alkaline, which is great for the body. Cooked food reduces the alkalinity and creates acid. Also, certain types of food such as meat are naturally acidic.

Since our bodies are alkaline based, it’s  important to keep our bodies on the alkaline side of the pH balance to maintain homeostasis. The alkaline pH normal for our bodies is 7.35 – 7.45.  As you can see, there isn’t a lot of room for movement, so a .10 of a difference can have huge effects on our body’s health. Often this is indicated as an overly acidic blood level, poor digestion, or weight gain.

Biggest obstacles to raw food: time, money, and nutrition

Including more raw food into your diet or going totally raw is often thought to be time-consuming and very expensive. The truth is that raw food is actually fairly easy to prepare, has ‘grab and go’ convenience (prepare and store in the fridge), and is more economical than other diets.

Because raw foodists typically adhere to an organic diet, the food they consume can be 80 – 300% denser in nutrition than non-organic food. This means your body can better use the food for energy and power. It will burn clean, and the benefits for the consumer are less hunger and more energy. You will eat less therefore reducing your food costs. Not to mention what a raw food diet does for reducing healthcare costs over time.

Two Summer Soups to Tempt Your Palate for Raw:

Carrot Ginger Soup

• 2 cups carrot juice (reserve pulp)*
• ½ cup plain yogurt
• 1 ½ – 2 Tablespoons ginger juice (according to taste)
• Freshly ground black pepper

Directions:  Juice carrots reserve the pulp.  Juice ginger.  Mix all ingredients together and chill.  Serves 4

Gazpacho

• 2/3 cup cucumber juice,  reserve pulp to add some back in for texture
• 2 ¼ cups tomato juice
• ¾ cup carrot juice, reserve pulp to add some back in for texture
• 2 cloves garlic, pressed
• 2 Tablespoons of finely chopped fresh herbs:  basil, oregano, thyme
• Freshly ground black pepper

Juice and reserve pulp as desired.  Mix all ingredients.  Chill before serving.  Serves 4

*For more ideas on what to do with juice pulp, check out this article from a few weeks back!

So whats your favorite raw foods meal or snack?

Share it in the comments below!

Health Benefits of Almonds

Almonds are one of those foods in the “eat everyday” category. They are high in nutritional fats known as monounsaturated (the healthy fat also found in olive oil). Monounsaturated fats are linked with reducing the risk of heart disease. Research shows that substituting nuts for an equal amount of carbohydrates in your daily diet reduces your risk for heart disease by 30%. Additional research indicates that substituting nuts for saturated fats found in meat and dairy products reduces that risk by about 45%.

Almonds have a high incidence of Vitamin E and the antioxidant action of this vitamin is found to lower the incidence of LDL cholesterol, which is the form of cholesterol that causes atherosclerosis and heart disease (it’s the “bad” cholesterol). Substituting almonds for traditional fats can lower your LDL cholesterol from 8-12%. A single serving of almonds (1/4 cup) contains 45% of the recommended daily value of Vitamin A.

Additional Nutritional Info on Almonds

A ¼ cup serving of almonds also contains 45% of the daily value of manganese and 20% of the daily value of copper. Both of these minerals are key players in energy production (they feed your mitochondria which are the energy factories of your cells).

Almonds also contain 25% of the daily value of magnesium and 237 mg of potassium. Together, this tag-team of magnesium and potassium helps to normalize the flow of blood, oxygen, and nutrients throughout the body. Both are vital to heart health.

Furthermore, eating almonds with meals has been shown to keep blood sugar levels relatively stable following meals. Preventing the surge in blood sugar after meals and applying antioxidant power provides a reduced risk of diabetes. Low-glycemic index meals are shown to help keep the body in balance.

And of course almonds contain protein power. The quarter-cup serving contains 7.62 grams, more than a large egg.

How to Make Almond Milk

Adding raw almond milk to your juices or smoothies gives you all the nutritional power of the almond in liquid form. Almond milk is a great way to add an extra oomph to your juice or daily smoothie.

• 1 cup almonds
• 3 cups filtered water
• vanilla extract

Soak the almonds overnight. Remove the skins by popping the almond between your thumb and index finger (the skins come right off).  Rinse the nut. Place the almonds and water in your blender and kick it up. Add the vanilla extract to taste (some folks prefer sea salt and other flavors such as lavender). Pour into a mesh strainer to separate the almond milk from almond meal.

Stain once more using a muslin cloth, a bandanna, or cheesecloth. Now you can store the almond milk in the refrigerator for up to 5 days. You can also dry the almond meal over mesh and use for salad toppings. Add the almond milk to your smoothies or drink it straight up.

History of the Almond

Thought to have originated in Asia and North Africa, almonds are a  historically-rich food mentioned in the Bible and Greek texts. Almonds are currently cultivated in countries around the Mediterranean such as Italy, Portugal, and Morocco. They are also cultivated in California, the U.S.’s only climate the almond can sustain.

Selecting and Storing Almonds

Choose raw almonds to make nut milks.  If you can find packaged almonds then go for those, but if you’re buying almonds from a bulk foods section in your market, make sure the store has a high turnover and the bins are sealed to ensure freshness. Almonds should be uniform in color and firm. Avoid almonds that are shriveled or limp. The smell should be sweet and nutty. If they smell sharp or bitter, then the nuts are rancid.

Store your raw almonds in a tightly sealed container, preferably glass, in a cool, dry, place. You can always store your almonds in the refrigerator where they can be kept for months. If stored in the freezer,  the almonds will keep for up to a year.

My favorite summer Cantaloupe Chiller is as follows:

• 1 cantaloupe, deseeded and rind removed
• 5-7 ice cubes
• 2 Tbs or less of honey or agave nectar
• A dash of cinnamon

Juice the cantaloupe and then mix with the ice, sweetener, and cinnamon

History

The cantaloupe is named after the Italian village of Cantalup, the birthplace of the first cultivation of this luscious fruit. It is also know as a “rock melon” in various parts of the world, presumably due to its outward appearance. The origins of the cantaloupe are thought to be India, Africa, or ancient Persia.

Nutrition

Cantaloupe gets an A for Awesome when it comes to nutritional density. And it also gets an A for Vitamin A due to the cantaloupes beta-carotene content, which can be used as beta-carotene or converted to Vitamin A in the body. One cup of cantaloupe provides over 100% of the daily value for Vitamin A, a vitamin that, along with beta-carotene, is vital for healthy vision. It is said that cantaloupe is necessary for healthy eyes and  for the prevention cataracts. That same 1 cup serving is happily only 56 calories.

Cantaloupe is also a fantastic source for Vitamin C which powers up our immune system. Vitamin C is capital at rousing our white cells to fight infection and directly eliminates many bacteria and viruses. Vitamin C’s other super power is to revitalize Vitamin E after it has been forced into dormancy by free radicals. A one cup serving of cantaloupe contains over 110% of the daily recommended value of Vitamin C.

Cantaloupe also offers potassium, vitamin B6, dietary fiber, folate, and niacin (Vitamin B3). This combination provides for blood sugar stability through quality carbohydrates combined with fiber.

Choosing a Cantaloupe

Tap the melon with your hand, and if you hear a hollow sound, keep checking that ‘lope. If the melon feels heavy and does not have any bruises or soft spots, then you’re in good shape. The rinds color underneath the netting should be yellow or cream.

Determining Ripeness

If a cantaloupe is firm, leave it at room temperature from one to several days as needed. The texture of the skin will soften yet not indent. The flesh of the fruit will become softer and juicier if the cantaloupe is allowed to ripen naturally.

Preparation and Storage

Bacteria can grow on the surface of a cantaloupe (and most melons for that matter), so wash the outside of the fruit before cutting into it for juicing or eating. Cut the cantaloupe in half and scoop out the seeds and netting. It is best to juice without the rind because the rind can clog up the juicer and doesn’t add any good flavor to the juice. Peel only the amount of cantaloupe you’ll be using and then cover the rest with plastic wrap and store in the fridge. The nutrients in cantaloupe stay active and close to 100% for up to six days as long as it is chilled.

Though other causes such as birth defects, radiation treatments, surgical removal of the gland, some pharmaceutical drugs, or a virus may cause the disease. And while there is no prevention for hypothyroidism, there are therapies to help the thyroid gland function better. One of those therapies is juicing foods that support healthy thyroid function.

Some of the recommended foods for the thyroid are: alfalfa, all leafy greens such as lettuces, spinach, kale, chard, watercress, apples, apricots, carrots, grapes, kelp, radishes, parsley, rosemary, and wheatgrass. Avoid processed and refined foods and unfiltered water.

The following juices can be therapeutic for the thyroid:

• Carrot juice
• Carrot, beet, and cucumber juice
• Carrot and spinach juice
• Carrot, parsley, celery, and spinach with ¼ tsp of powdered kelp or dulce.
• Any combination of fruits and vegetables from the aforementioned recommended foods.

The serving per day for hypothyroid juice therapy is 1 pint in order to see a noticeable change in a person’s health. You can take more juice of course, but remember to get a good dose of daily fiber by adding the pulp to other foods you eat or adding chia seeds to your juice.

You can also add spices to stimulate your metabolism. These include ‘hot’ spices such as cayenne, pepper, cardamom, cinnamon, coriander, and allspice. Fat burning spices include onion and garlic powder, chili powder, and cumin.

If you’re concerned that you might have hypothyroidism, here is a list of some of the early symptoms:

• Heightened sensitivity to cold
• Fatigue or feeling ‘slow’
• Depression
• Constipation
• Heavier menstrual periods
• Muscle or joint pain
• Dry skin
• Brittle hair or fingernails
• Hair loss
• Unintentional weight gain

If you’re experiencing 2 or more of these symptoms, visit your health professional to see if you need to be tested for thyroid disease. Thyroid disease is fairly common in the United States due to the typical western diet. Luckily, hypothyroidism can be treated with a combination of Western medicine and more natural therapies including diet and by extension: juicing.

Gimme’ a B for B Vitamins

The primary goodness of nutritional yeast is in its wide-spectrum of B-complex vitamins which is vital for general wellness. A single serving (2 Tablespoons) of nutritional yeast contains Thiamin (B1), Riboflavin (B2), Niacin (B3), Vitamin B6, and Folic Acid (B9), topping out at a 640% of the recommended daily value for Thiamin and closing at a 60% of the recommended daily value for Folic Acid. If Vitamin B12 is present in your nutritional yeast, it was added in making the yeast ‘fortified.’

All of these vitamins are known as the B-complex and provide vital nutritional support to your central nervous systems; aid in the production of antibodies and red blood cells in the circulatory system; strengthen the musculoskeletal system; and improve the processes of digestive system and the reproductive system.

Gimme’ a C for Culture

Nutritional yeast is made by culture yeast with a mixture of sugarcane and beet molasses for 7 days. It is then harvested, washed, dried, and packaged. It either appears as yellow flakes or powder.

Gimme’ a E for Extra Nutrients

Nutritional yeast gives good protein at 17% of the daily value. And it packs a healthy wallop of phosphorus, zinc, and selenium at 17%, 21%, and 32% of the daily value. Nutritional yeast is low in fat, sodium and is sugar, dairy and gluten free. A 2 tablespoon serving weighs in at 60 calories.

Gimme’ a F for Flavor

Nutritional yeast has an empowered flavor that many describe as cheesy, creamy, or nutty. It’s used as a cheese substitute or in place of Parmesan cheese for pasta toppings like pesto. It can also be found gracing the top of popcorn – check your local movie theater to see if they offer it. Include nutritional yeast in potatoes, tofu, or eggs for some extra yum.

In juicing and smoothies, nutritional yeast goes well with a variety of different combinations. Try the Spicy Top Notch Tomato or add it to a green drink. Nutritional yeast tastes best when added to vegetable juices.