SalmonBerry

Posts Tagged ‘vitamins’

I Heart Eggs

In Nutrition on March 31, 2013 at 2:08 am
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Colorful eggs from happy backyard chickens.

I LOVE EGGS. I know it’s hip to be vegan but I just can’t give them up and it doesn’t feel like the right thing to do for my body. So I eat them. Often. With gusto and relish (not the condiment). I eat eggs from perhaps the happiest chickens in SoCal. Maybe it’s the ocean view – they check the surf at Scripps Pier – salt air, or foraging in the veggie garden but most likely it’s the sunny, 7-year-old girl who adores them and showers them with love. And, in turn, all those happy, loving vibes are ingested by me.

It is OK to eat eggs everyday…yes, really! Whole eggs are a nutritious part of everyone’s diet. Even for those of us with high cholesterol, eggs can be safely consumed (studies have shown dietary cholesterol to have little effect on blood lipid levels). Egg whites are a complete protein source meaning they provide all the essential amino acids the body cannot make on its own. However, if you are only consuming the whites you are missing out on vitamins, minerals, antioxidants, and healthy fats. Whole eggs are low in calories and packed with nutrients so poach ‘em, fry ‘em, scramble ‘em, frittata ‘em, quiche ‘em, french toast ‘em, rancheros ‘em…have I left anything out?

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Whole grain toast topped with avocado, poached egg, and salsa verde.

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Antioxidant Smoothie

In Nutrition, Recipe on March 30, 2013 at 2:17 am

This one is the halfway mark between the other two smoothies. Not nearly as grassy and chewy as the Green Smoothie but not quite as sweet and creamy as the Easy Smoothie. Wow, I’d have a really hard time selling ice to an Eskimo…

photoIngredients:
1 banana

1 cup frozen blueberries

1/4 avocado

1 TBSP almond butter

1 cup kale leaves

1 cup water

1 heaping TBSP hemp seeds

12oz = 294 kcals, 9g fat, 11g fiber(!), 8g protein.

High in vitamins A, C, & K. Good source of manganese, magnesium, potassium, and vitamins B6, riboflavin, & folate.

Green Smoothie

In Nutrition, Recipe on March 23, 2013 at 3:45 pm

This drink may be a bit chunky if you don’t have a high speed blender but the flavor profile is still quite nice! The addition of raw, soaked cashews adds fat and protein making it a balanced meal that avoids blood sugar spikes. Place ingredients in blender in the order listed below for ease of blending. Comments from my neighbors, who are not regular green juice drinkers: “surprisingly refreshing” and “it kind of grows on you” hahahahaha

Mosty greens, a bit of fruit, and raw soaked cashews balance out this smoothie.

Mosty greens, a bit of fruit, and raw soaked cashews balance out this smoothie.

Ingredients:

2 chard leaves

2 kale leaves

1 cup parsley

1/2 cucumber – peeled, chopped

1/2 lemon – juiced

1/2 apple – peeled, cored, chopped

1/2 cup frozen mango

1/2 cup cashews – soaked

1 cup water

Makes about 16oz. Drink 1/2 in the morning and save the rest for an afternoon snack. Will keep for 1-2 days in fridge but tends to get thicker over time :/

8oz = 246 kcals, 12g fat, 5g fiber, 7g protein. Good source of vitamins A, C, & K, iron, phosphorus, manganese, copper, and magnesium.