#sometimes I have it for breakfast with plain yogurt and some hemp hearts which is delightful

[kris-mage-fics]

Hey y'all, here's my recipe for Apple Blackberry Crisp! It's great warm or cold, by itself, or with ice cream or yogurt. Somehow I managed to make it sweet enough to please my partner's massive sweet-tooth, but not make it too sweet for me. Link to recipe, and it's under the cut. (Both imperial and metric measurements are given.)

Apple Blackberry Crisp Significantly modified from the apple crisp recipe in The Oh She Glows Cookbook by Angela Liddon Filling: about 4 cups / 1 L peeled and chopped apples about 3 cups / 750 ml cut blackberries (In total you need 6–7 cups / 1500–1750 ml of fruit, but it doesn’t need to be exact. I used 2 granny smith, 1.5 gala apples, and 2.5 packages (½ pint / 170 gm) of blackberries to get the amounts above) 1 tablespoon / 15 ml cornstarch or arrowroot powder 1 teaspoon / 5 ml ground cinnamon ¼ cup / 60 ml brown or raw or coconut sugar (or ⅓ cup / 75 ml if you want it sweeter) 1 tablespoon / 15 ml lemon juice

Topping: 2 cups / 500 ml rolled oats ½ cup / 125 ml almond flour/meal (you can also use regular flour, I just like how almond flour tastes in the topping) 1 teaspoon / 5 ml ground cinnamon ¼ teaspoon / 1.75 ml fine grain sea salt ¼ cup / 60 ml butter or margarine or coconut oil, melted (they all work well, so pick whatever you have on hand or prefer) 3 tablespoons / 45 ml maple syrup (or ¼ cup / 60 ml if you want it sweeter)

Instructions: 1) Wash and dry the fruit.

2) Preheat oven to 375 F / 190 C.

3) Grease an 11 x 9 inch / 2.5 L baking dish with butter, margarine, or coconut oil.

4) Measure out the dry ingredients for the filling and the topping in two separate bowls. Put whatever fat you’re using for the topping in a heat-proof bowl and set it by or above where the oven vents to melt it. (Or melt it in the microwave just before you mix the topping.)

5) Peel and chop the apples, cut up the blackberries, and place them in a large bowl. I cut the apple pieces fairly small and the blackberries in two to four parts, depending on how big they are. But go with whatever size you want as long as it’s fairly consistent.

6) Add part of the dry filling ingredients and part of the lemon juice to the fruit and mix, repeat a couple more times until it’s all thoroughly mixed together, then put into the prepared baking dish, spreading evenly.

7) If you haven’t set the fat for the topping to melt by where the oven vents, then melt it in the microwave. Thoroughly mix the maple syrup, and the fat into the dry topping ingredients. Spread overtop the fruit mixture in your baking dish.

8) Cover with aluminum foil with some holes poked in with a fork or knife. Bake for 35 to 45 minutes, or until the apples are just fork tender. Remove the foil and bake for another 10 to 15 minutes, or until the topping is a nice golden brown.

9) Once removed from the oven, let it stand for 10 to 20 minutes before serving so the juices firm up some and it’s not so runny.

10) Keeps well in the fridge for a few days, though it probably won’t last that long! It tastes good cold, but you can always rewarm it in the microwave, or cover it with foil and put it back in a 375 F / 190 C oven for 10 to 20 minutes, until warmed through. Note: Play around with other fruit combinations, or just go with classic apple. Though you probably want to use a little more cinnamon if it's just apple. Try cardamom or ginger instead of cinnamon. If you try apple cranberry, I suggest you use less cranberries than the amount of blackberries I called for, and use the larger amounts of sweeteners. The larger amounts of sugar and maple syrup are what the original recipe called for, but I have a low tolerance for sweet so I reduced it a bit. My partner, who has a huge sweet tooth, still loved it.

#I made this New Year's Eve and typed up the recipe but forgot I was going to post it lol #ngl when we fished this off a few days after I made it both my husband and I were sad! #I've served this to guests a few times and it's always a hit! #sometimes I have it for breakfast with plain yogurt and some hemp hearts which is delightful #apple blackberry crisp #recipe #dessert recipe #baking #vegan recipes

[weightlossfitnesssinfo]

2-Week Meal Plan for two (with Grocery Lists) – Kelly Toups, MLA, RD, LDN

Those who know me properly know that I've a ardour for meal planning. I really like scouring my cookbook assortment and favourite recipe blogs to seek out new recipes to strive, and selecting the recipes (which some individuals suppose is a chore??) is definitely my favourite half. Although there are a number of “house favorite” recipes that make their means into our meal plan time and time once more, every week I'm usually making an attempt anyplace from one to 4 new recipes, impressed by what's in season, what I've within the fridge and pantry that should get used up, and what I believe would journey/reheat properly for work lunches (no leftover fish, nothing with too many elements).

For breakfast, I are inclined to eat the identical factor virtually each single week day (this within the summer season, this within the winter) so I simply make it possible for I'm properly stocked on these breakfast staples. Dave favors one thing fast and simple for breakfast. Sometimes it's complete grain English muffins with peanut butter, typically it's instantaneous oatmeal packets, and typically (like this week!) I'll make a frittata for us on Sunday for brunch, after which he reheats the leftovers all through the week. In phrases of snacks, we additionally usually carry a yogurt cup (loving these these days!) or have a handful every of dried apricots and pistachios. 

I’ve been getting a variety of questions these days about my meal planning technique and my favourite recipes, so right this moment I’m sharing two examples of my weekly meal plan for a two-adult family, together with the corresponding grocery lists. I usually choose Four entree recipes that make Four-6 servings every, which finally ends up protecting most weekday meals for each of us, utilizing a mixture of seafood, rooster, and vegan (often bean or lentil) protein choices. [Note: Snack and breakfast objects aren't included on grocery lists beneath, nor are different “non-recipe” staples like milk and eggs.]

The recipes:

Red Lentil Zucchini Curry over Quinoa // This feels virtually merciless to incorporate as a result of there was such a painful scarcity of purple lentils at Whole Foods these days, however it's hands-down my favourite vegan entree, and reheats superbly within the microwave for work lunches. No want to make use of broth to cook dinner the lentils — I at all times use water and it tastes nice. I additionally have a tendency to make use of olive oil as an alternative of coconut (although both will work) and I often skip the cilantro and lime when bringing it to work (however not the dollop of plain Greek yogurt for garnish, which I really like!). While the curry is simmering, I cook dinner 1 cup (raw quantity) of quinoa and portion it into 5 tupperwares (as an alternative of the white rice referred to as for on this recipe). Then, when the curry is finished and cooled a bit of, I divide the curry into 5 equal servings by spooning it into the tupperwares. 

Salmon Stuffed Acorn Squash // To make this recipe gluten-free, be at liberty to take a heaping quarter cup of nuts (like walnuts or almonds) in a ziploc bag and crush them with a rolling pin till they attain a breadcrumb-like consistency (rather than the entire wheat bread crumbs). I stuff the acorn squashes the day earlier than and put them lined within the fridge, after which bake them simply earlier than serving. They take awhile to bake, however no less than it's largely a hands-off recipe.

Oven Roasted Chicken + Roasted Brussels Sprouts + Quinoa // I take advantage of olive oil as an alternative of butter on this recipe. About 30 minutes earlier than the rooster is meant to be achieved, throw in a sheet pan of Brussels sprouts (1 – 1 ½ kilos) on a special oven rack which have been drizzled with olive oil, salt, and pepper. Cook some quinoa (any grain or legume will do, however I determine it’s one much less factor to purchase if you have already got it for the Red Lentil Zucchini Curry), then serve the quinoa with rooster thighs, legs, and/or wings (reserving about Three cups of the breast meat for later within the week).

Mediterranean Chicken Salad Sandwiches// Use the leftover breast meat out of your roast rooster on this straightforward rooster salad recipe. To make it gluten-free, be at liberty to make use of gluten-free sandwich bread (ideally one made with complete grains) or skip the bread altogether. Sometimes I get overzealous with this recipe and might stretch it into 5 meals as an alternative of Four, which is what I like to recommend to make the meal plan beneath work.

The schedule:

Lunch Monday: Red Lentil Zucchini Curry

Dinner Monday: Salmon Stuffed Acorn Squash

Lunch Tuesday: Red Lentil Zucchini Curry

Dinner Tuesday: Salmon Stuffed Acorn Squash

Lunch Wednesday: Red Lentil Zucchini Curry (one individual) / Mediterranean Chicken Salad Sandwich (different individual)

Dinner Wednesday: Roast Chicken with Veggies

Lunch Thursday: Mediterranean Chicken Salad Sandwich

Dinner Thursday: Roast Chicken with Veggies

Lunch Friday: Mediterranean Chicken Salad Sandwich

Dinner Friday: Date evening! (Or when you have leftover bread from the sandwiches and any cheese readily available, you can also make a grilled cheese. You also needs to have some spinach leftover from the sandwiches, so be at liberty to make a bit of aspect salad.)

The Week 1 Grocery List

(Yes, I truly sort out my weekly grocery checklist in a Google doc and arrange it by part haha.)

Produce:

2 acorn squash

Three medium carrots

2 medium zucchini

2 stalks celery

Fresh ginger

Fresh thyme and/or rosemary (for roast rooster)

1 jalapeno

Baby spinach

Fresh basil

Garlic

2 yellow onions

Grocery / Pantry: 

Red lentils

1 (14-oz) can coconut milk

1 jar roasted purple bell peppers

Sundried tomatoes (dry or packed in oil, both is okay)

Sliced almonds

1 loaf complete grain bread (GF if wanted)

Whole grain breadcrumbs (or substitute crushed nuts)

Cumin

Coriander

Turmeric

Dried parsley 

Old bay seasoing

Olive oil

Animal Products:

1 (Three-Four pound) younger rooster with out giblets

Plain Greek yogurt (we often purchase the 32 ouncestub)

1 (15-ounce) can salmon

Parmigiano-Reggiano cheese (the smallest hunk accessible is ok, solely want ¼ cup grated)

The recipes:

Niçoise Tuna Salad // This recipe may be very fast to organize. It can also be extremely adaptable. For instance, for individuals who desire a decrease carb choice, they'll skip the potatoes and add 1 onerous boiled egg per salad. However, for what it’s price, having fun with cooked potatoes which have been chilled truly reduces the glycemic response, which means that the chilly potatoes may have a gentler affect on blood sugar than freshly baked/boiled scorching potatoes.

Arugula Salad with Chicken, Dates, and Buckwheat Crumble// This recipe (typically sans rooster) is my go-to potluck dish. Everyone at all times raves in regards to the buckwheat salad! I understand that February might be not a really perfect time to fireplace up the grill, however a stove-top grill pan would additionally work. And in case you had been questioning, buckwheat is in actual fact gluten-free, and isn't even associated to wheat in any respect. I’m including Manchego cheese to the grocery checklist since it really works so properly on this salad, however for those who nonetheless have some Parmigiano-Reggiano leftover from final week and are in search of someplace to save lots of, be at liberty to make use of that as an alternative. If you don’t have champagne vinegar, white wine vinegar may also work.

Sheetpan Chicken and Chickpea Schwarma // If you haven’t experimented with spiced, roasted chickpeas, you’re in for a deal with! I believe this recipe works nice with a head of chopped broccoli tossed on the sheet pan as properly, and served over an entire grain like quinoa, so I added each broccoli and quinoa to the grocery checklist.

Stir Fried Whole Grain Noodles with Mushrooms, Kale, and Crumbled Tempeh // I'm embarrassed to confess that I don’t look after tofu in any respect, except it's disguised in a dessert or sauce of some type. Tempeh is basically like a fermented tofu/soybean cake (and can also be the topic of my favourite How I Built This episode) that has a “meatier” texture that I discover rather more agreeable. As for noodles, I used complete grain ramen noodles constituted of brown rice and millet, however be at liberty to make use of no matter (ideally complete grain) Asian-inspired noodles you could find. 

The schedule:

Lunch Monday: Tuna Salad

Dinner Monday: Arugula Buckwheat Salad

Lunch Tuesday: Tuna Salad

Dinner Tuesday: Arugula Buckwheat Salad

Lunch Wednesday: Tuna Salad (one individual) / Chicken Schwarma (different individual)

Dinner Wednesday: Stir Fry

Lunch Thursday: Chicken Schwarma

Dinner Thursday: Stir Fry

Lunch Friday: Chicken Schwarma

Dinner Friday: Date evening! (You may also have 1 rooster schwarma left over)

The Week 2 Grocery List:

Produce:

eight cups arugula (or different delicate salad greens, like spring combine)

1 pound mini potatoes (we used the grape-sized ones)

1 head broccoli

eight ounces inexperienced beans, trimmed

eight ounces mushrooms

1 bunch kale

1 bunch scallions (inexperienced onions)

1 pint cherry tomatoes, halved

1 purple onion

Garlic

Fresh ginger

Grocery/Pantry:

Buckwheat groats 

Hemp hearts (shelled hemp seeds)

12 dates, sliced

10 ounces complete grain noodles (GF if wanted)

Champagne vinegar

Pitted, chopped olives

Quinoa 

1 (15-oz) can white beans

2 (15-oz) cans chickpeas

eight ounces tempeh (discover it refrigerated close to the tofu)

Hoisin sauce (test to ensure GF if wanted)

Low sodium soy sauce or tamari (test to ensure GF if wanted)

Sriracha sauce

Olive oil

Canola oil (I search for natural, expeller-pressed)

Honey

Cinnamon (floor)

Coriander (floor)

Cumin (floor)

Dried oregano

Paprika

Chili powder

Turmeric (floor)

Animal Products:

Three oz Manchego cheese

¾ – 1 pound boneless skinless rooster breast  

2 kilos boneless, skinless rooster thighs

2 (5-ounce) cans tuna (ideally mild tuna packed in oil)

And after all, for those who want extra inspiration, I'm fortunate sufficient to get to work on tasks like this for a residing at Oldways — take a look at Oldways’ varied Four-Week Menu Plan books. 

— Kelly

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2-Week Meal Plan for two (with Grocery Lists) – Kelly Toups, MLA, RD, LDN

Those who know me properly know that I’ve a ardour for meal planning. I really like scouring my cookbook assortment and favourite recipe blogs to seek out new recipes to strive, and selecting the recipes (which some individuals suppose is a chore??) is definitely my favourite half. Although there are a number of “house favorite” recipes that make their means into our meal plan time and time once more, every week I’m usually making an attempt anyplace from one to 4 new recipes, impressed by what’s in season, what I’ve within the fridge and pantry that should get used up, and what I believe would journey/reheat properly for work lunches (no leftover fish, nothing with too many elements).

For breakfast, I are inclined to eat the identical factor virtually each single week day (this within the summer season, this within the winter) so I simply make it possible for I’m properly stocked on these breakfast staples. Dave favors one thing fast and simple for breakfast. Sometimes it’s complete grain English muffins with peanut butter, typically it’s instantaneous oatmeal packets, and typically (like this week!) I’ll make a frittata for us on Sunday for brunch, after which he reheats the leftovers all through the week. In phrases of snacks, we additionally usually carry a yogurt cup (loving these these days!) or have a handful every of dried apricots and pistachios. 

I’ve been getting a variety of questions these days about my meal planning technique and my favourite recipes, so right this moment I’m sharing two examples of my weekly meal plan for a two-adult family, together with the corresponding grocery lists. I usually choose Four entree recipes that make Four-6 servings every, which finally ends up protecting most weekday meals for each of us, utilizing a mixture of seafood, rooster, and vegan (often bean or lentil) protein choices. [Note: Snack and breakfast objects aren’t included on grocery lists beneath, nor are different “non-recipe” staples like milk and eggs.]

The recipes:

Red Lentil Zucchini Curry over Quinoa // This feels virtually merciless to incorporate as a result of there was such a painful scarcity of purple lentils at Whole Foods these days, however it’s hands-down my favourite vegan entree, and reheats superbly within the microwave for work lunches. No want to make use of broth to cook dinner the lentils — I at all times use water and it tastes nice. I additionally have a tendency to make use of olive oil as an alternative of coconut (although both will work) and I often skip the cilantro and lime when bringing it to work (however not the dollop of plain Greek yogurt for garnish, which I really like!). While the curry is simmering, I cook dinner 1 cup (raw quantity) of quinoa and portion it into 5 tupperwares (as an alternative of the white rice referred to as for on this recipe). Then, when the curry is finished and cooled a bit of, I divide the curry into 5 equal servings by spooning it into the tupperwares. 

Salmon Stuffed Acorn Squash // To make this recipe gluten-free, be at liberty to take a heaping quarter cup of nuts (like walnuts or almonds) in a ziploc bag and crush them with a rolling pin till they attain a breadcrumb-like consistency (rather than the entire wheat bread crumbs). I stuff the acorn squashes the day earlier than and put them lined within the fridge, after which bake them simply earlier than serving. They take awhile to bake, however no less than it’s largely a hands-off recipe.

Oven Roasted Chicken + Roasted Brussels Sprouts + Quinoa // I take advantage of olive oil as an alternative of butter on this recipe. About 30 minutes earlier than the rooster is meant to be achieved, throw in a sheet pan of Brussels sprouts (1 – 1 ½ kilos) on a special oven rack which have been drizzled with olive oil, salt, and pepper. Cook some quinoa (any grain or legume will do, however I determine it’s one much less factor to purchase if you have already got it for the Red Lentil Zucchini Curry), then serve the quinoa with rooster thighs, legs, and/or wings (reserving about Three cups of the breast meat for later within the week).

Mediterranean Chicken Salad Sandwiches// Use the leftover breast meat out of your roast rooster on this straightforward rooster salad recipe. To make it gluten-free, be at liberty to make use of gluten-free sandwich bread (ideally one made with complete grains) or skip the bread altogether. Sometimes I get overzealous with this recipe and might stretch it into 5 meals as an alternative of Four, which is what I like to recommend to make the meal plan beneath work.

The schedule:

Lunch Monday: Red Lentil Zucchini Curry

Dinner Monday: Salmon Stuffed Acorn Squash

Lunch Tuesday: Red Lentil Zucchini Curry

Dinner Tuesday: Salmon Stuffed Acorn Squash

Lunch Wednesday: Red Lentil Zucchini Curry (one individual) / Mediterranean Chicken Salad Sandwich (different individual)

Dinner Wednesday: Roast Chicken with Veggies

Lunch Thursday: Mediterranean Chicken Salad Sandwich

Dinner Thursday: Roast Chicken with Veggies

Lunch Friday: Mediterranean Chicken Salad Sandwich

Dinner Friday: Date evening! (Or when you have leftover bread from the sandwiches and any cheese readily available, you can also make a grilled cheese. You also needs to have some spinach leftover from the sandwiches, so be at liberty to make a bit of aspect salad.)

The Week 1 Grocery List

(Yes, I truly sort out my weekly grocery checklist in a Google doc and arrange it by part haha.)

Produce:

2 acorn squash

Three medium carrots

2 medium zucchini

2 stalks celery

Fresh ginger

Fresh thyme and/or rosemary (for roast rooster)

1 jalapeno

Baby spinach

Fresh basil

Garlic

2 yellow onions

Grocery / Pantry: 

Red lentils

1 (14-oz) can coconut milk

1 jar roasted purple bell peppers

Sundried tomatoes (dry or packed in oil, both is okay)

Sliced almonds

1 loaf complete grain bread (GF if wanted)

Whole grain breadcrumbs (or substitute crushed nuts)

Cumin

Coriander

Turmeric

Dried parsley 

Old bay seasoing

Olive oil

Animal Products:

1 (Three-Four pound) younger rooster with out giblets

Plain Greek yogurt (we often purchase the 32 ouncestub)

1 (15-ounce) can salmon

Parmigiano-Reggiano cheese (the smallest hunk accessible is ok, solely want ¼ cup grated)

The recipes:

Niçoise Tuna Salad // This recipe may be very fast to organize. It can also be extremely adaptable. For instance, for individuals who desire a decrease carb choice, they’ll skip the potatoes and add 1 onerous boiled egg per salad. However, for what it’s price, having fun with cooked potatoes which have been chilled truly reduces the glycemic response, which means that the chilly potatoes may have a gentler affect on blood sugar than freshly baked/boiled scorching potatoes.

Arugula Salad with Chicken, Dates, and Buckwheat Crumble// This recipe (typically sans rooster) is my go-to potluck dish. Everyone at all times raves in regards to the buckwheat salad! I understand that February might be not a really perfect time to fireplace up the grill, however a stove-top grill pan would additionally work. And in case you had been questioning, buckwheat is in actual fact gluten-free, and isn’t even associated to wheat in any respect. I’m including Manchego cheese to the grocery checklist since it really works so properly on this salad, however for those who nonetheless have some Parmigiano-Reggiano leftover from final week and are in search of someplace to save lots of, be at liberty to make use of that as an alternative. If you don’t have champagne vinegar, white wine vinegar may also work.

Sheetpan Chicken and Chickpea Schwarma // If you haven’t experimented with spiced, roasted chickpeas, you’re in for a deal with! I believe this recipe works nice with a head of chopped broccoli tossed on the sheet pan as properly, and served over an entire grain like quinoa, so I added each broccoli and quinoa to the grocery checklist.

Stir Fried Whole Grain Noodles with Mushrooms, Kale, and Crumbled Tempeh // I’m embarrassed to confess that I don’t look after tofu in any respect, except it’s disguised in a dessert or sauce of some type. Tempeh is basically like a fermented tofu/soybean cake (and can also be the topic of my favourite How I Built This episode) that has a “meatier” texture that I discover rather more agreeable. As for noodles, I used complete grain ramen noodles constituted of brown rice and millet, however be at liberty to make use of no matter (ideally complete grain) Asian-inspired noodles you could find. 

The schedule:

Lunch Monday: Tuna Salad

Dinner Monday: Arugula Buckwheat Salad

Lunch Tuesday: Tuna Salad

Dinner Tuesday: Arugula Buckwheat Salad

Lunch Wednesday: Tuna Salad (one individual) / Chicken Schwarma (different individual)

Dinner Wednesday: Stir Fry

Lunch Thursday: Chicken Schwarma

Dinner Thursday: Stir Fry

Lunch Friday: Chicken Schwarma

Dinner Friday: Date evening! (You may also have 1 rooster schwarma left over)

The Week 2 Grocery List:

Produce:

eight cups arugula (or different delicate salad greens, like spring combine)

1 pound mini potatoes (we used the grape-sized ones)

1 head broccoli

eight ounces inexperienced beans, trimmed

eight ounces mushrooms

1 bunch kale

1 bunch scallions (inexperienced onions)

1 pint cherry tomatoes, halved

1 purple onion

Garlic

Fresh ginger

Grocery/Pantry:

Buckwheat groats 

Hemp hearts (shelled hemp seeds)

12 dates, sliced

10 ounces complete grain noodles (GF if wanted)

Champagne vinegar

Pitted, chopped olives

Quinoa 

1 (15-oz) can white beans

2 (15-oz) cans chickpeas

eight ounces tempeh (discover it refrigerated close to the tofu)

Hoisin sauce (test to ensure GF if wanted)

Low sodium soy sauce or tamari (test to ensure GF if wanted)

Sriracha sauce

Olive oil

Canola oil (I search for natural, expeller-pressed)

Honey

Cinnamon (floor)

Coriander (floor)

Cumin (floor)

Dried oregano

Paprika

Chili powder

Turmeric (floor)

Animal Products:

Three oz Manchego cheese

¾ – 1 pound boneless skinless rooster breast  

2 kilos boneless, skinless rooster thighs

2 (5-ounce) cans tuna (ideally mild tuna packed in oil)

And after all, for those who want extra inspiration, I’m fortunate sufficient to get to work on tasks like this for a residing at Oldways — take a look at Oldways’ varied Four-Week Menu Plan books. 

— Kelly

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FIND YOUR DETOX SMOOTHIE: 7 SMOOTHIES FOR SPECIFIED RELIEF

When I started making my own detox smoothie the first thing I realized is that it will never taste like something off the menu at a Planet Smoothie…and nor should it ever.

The difference between a homemade detox smoothie and chain store smoothies (with the exception of a few) is added acidic toxins, like sugar. But isn’t this true with most foods we don’t make at home? Everything is healthier when we see what we’re putting into our dish (or in this case our blender).

If you’re like me, I like to pack my smoothies with optimal nutrition and to be honest, there isn’t much rhyme or reason to them. My usual smoothie has spinach, cauliflower, broccoli, avocado, mixed berries, mango, cinnamon, turmeric, and collagen protein. However, sometimes we need more targeted smoothies. When I feel fogged in a certain area, I find food that will clear that fog per say.

I then ask myself which part of my body needs a detox. Where am I hurting? Why am I feeling fatigued? What do I want to improve? When I target a problem area I can design a detox smoothie specifically designed for that relief.

PICK A DETOX SMOOTHIE FROM 7 RECIPES TO HELP COMBAT WHATEVER IS FOGGING YOUR BODY:

1.

MATCHA SMOOTHIE

FOR PROTECTING YOUTHFUL SKIN:

• 2 peeled, sliced and frozen ripe bananas • 1/4 cup chopped pineapple • 3/4 – 1 cup light coconut milk • 2 tsp matcha green tea powder • 1 heaping cup organic spinach or kale

Matcha is a powerful ground, powdered form of Japanese green tea that is actually much more potent in antioxidants than regular green tea offers. Because it is a powdered form, it is typically much thicker and foamier than steeped tea. Coupled with potent antioxidants, a matcha smoothie also contains a catechin called EGCG: a natural phytochemical found in plants. EGCG protects cell membranes from damage from free radicals.

If this isn’t enough to convince you, matcha is a natural and high source of caffeine to replace a sugary morning Frappuccino from Starbucks. Additionally, it contains the super food chlorophyll, which helps your body detoxify from chemicals we ingest from acidic foods. Matcha is also strong in improving metabolism function and supporting weight loss efforts.

Not to mention, matcha is delicious! To sip, blend, or bake with!

2.

BEET AND DRAGON FRUIT SMOOTHIE

FOR DETOXIFYING FOR LIVER:

• 2 frozen bananas • 1 medium dragon fruit • 1 medium beet, raw • 1 tablespoon chia seeds • 1 teaspoon fresh ginger root • Pinch of cinnamon • 1 to 2 cups of water (depending on desired consistency) • Optional: Scoop of vegan protein powder

The betaine, pectin, and betalains in beets helps your body detoxify by aiding in the removal of toxins we build up from too much acidic foods, exposure to pollution, and from internal stressors in the liver. Your liver health is vital as it is part of your body’s filtration system. Your liver decides which substances that you ingest are waste and which substances are nutrients to better your body. This means your liver deals with toxins firsthand and can therefore get a little dirty.

You liver needs to need to be cleaned and maintained. When your liver is “cleaned” or detoxified, it eliminates fat, stones in the gall bladder, and even helps lower your cholesterol and blood sugar levels.

3.

BLUEBERRY AND AVOCADO SMOOTHIE

FOR BRAIN FUNCTION:

● 2 cups blueberries ● 1 cup pomegranate juice (or any berry juice) ● 1 cup ice cubes ● 1 Tbsp. chia seeds ● 1 ripe banana, peeled ● Half of an avocado, peeled and pitted

A blueberry smoothie contains flavonoids which actually aid your brain in creating more neurons. Flavonoids, like matcha and turmeric, are another strong contender for antioxidant defense forces. Now it is actually the component that gives blueberries its color, anthocyanin, that helps reduce damage to our brain’s neurons. Because of an increase in neurons, it aids your brain’s hippocampus, which is your long term memory storage. So blueberries aid in overall function, prevention, and memory for your brain health. And they’re delicious!

Feel free to layer any detox smoothie with layers of plain Greek yogurt, granola, or even raw almond butter.

4.

ARUGULA PEAR SMOOTHIE

FOR OXYGENATION (ADDING OXYGEN TO THE BODY’S SYSTEMS):

• 1 oz arugula • 2 pears • 1 tbsp dried cranberries • 1/4 cup walnuts • 1 tbsp chia seeds • 1 cup water • 1 cup ice

Alongside other leafy greens, arugula contains an antioxidant that lowers glucose levels in the body. Arugula is a champion of weight loss and maintenance. Arugula is also high in nitrates which helps your body from an oxygenation deficiency. This means that an arugula smoothie is optimal for athletes or any level of exerciser from extended workouts. Arugula’s nitrate is also wonderful for people with cardiovascular or respiratory problems.

5.

TURMERIC SMOOTHIE

FOR INFLAMMATION:

• 1 large ripe banana, peeled, sliced, and frozen • 1 cup frozen or fresh pineapple • 1/2 Tbsp fresh ginger • 1/4 tsp ground turmeric • 1/2 cup carrot juice • 1 Tbsp lemon juice • 1 cup unsweetened almond milk

Turmeric is a plant from the same family as ginger which is another ancient healing spice. Inflammation is a part of arthritis, diabetes, and heart disease which when left untreated, can lead to pain and complications. Turmeric is powerful enough to reach the nucleus of cells and block inflammatory molecules invading the cell much like prescriptions with this purpose. A turmeric smoothie has anti-inflammatory components that are coupled with antioxidant properties that help strengthen your body’s preexisting antioxidants.

Feel free to add turmeric, ginger, and cinnamon for additional anti-inflammatory properties to any detox smoothie!

6.

CHOCOLATE AVOCADO SMOOTHIE

FOR STRENGTHENED HAIR:

• 1 avocado 2 tablespoons Dutch-process cocoa powder • 1 medium cold banana • 1/4 cup plain Greek yogurt or coconut cream • 2-4 tablespoons milk, optional • 1/2 teaspoon vanilla extract

Hair needs omega-3 and protein for growth. To limit breakage, add avocados to your diet with your multivitamin supplements. It’s actually recommended that you take your vitamins with avocados because avocados are made of monounsaturated fats that aid in your body’s absorption of nutrients like carotenoids and vitamins a, d, and e. You can even wear an avocado hair mask while you sip your avocado smoothie!

7.

CHERRY PROTEIN SMOOTHIE

FOR MUSCLE RECOVERY:

● 1 cup cherries, pitted, frozen ● 1 cup coconut milk, from carton ● 1 scoop vanilla protein powder

Cherries contain anthocyanin which aids your body in muscle recovery from soreness. Our muscles often feel inflamed after an extensive workout and therefore need anti-inflammatory foods to reduce that discomfort. Our muscles’ recovery is just as important as the workout itself. A cherry smoothie is particularly beneficial if you work out at night because cherries contain melatonin which help relax your body. So go ahead, drink some cherries recovery of the body and mind!

TO MAKE YOUR SMOOTHIES MORE POWERFUL AND MORE INSTAGRAM-READY, TOP THEM WITH SOME OF THESE:

– Chia seeds: omega-3, protein, magnesium, fiber – Cacao nibs: iron, magnesium, zinc, potassium, antioxidants – Flax seeds: omega-3, fiber, protein, vitamin b – Hemp seeds: protein, magnesium, iron, fiber, omega-3 – Chopped almonds: protein, fiber, vitamin e – Raw granola: fiber, manganese, iron, vitamin e – Bee pollen: protein, calcium, potassium, iron, zinc – Unsweetened coconut flakes: fiber, iron, zinc, manganese – Raw honey: vitamin b6, calcium, copper, zinc

The best part of smoothies is that there is no limitation on the ingredients you can blend together, however, some ingredients are just more powerful when paired intentionally.

Smoothies are the most convenient way to get maximum nutrition with very minimal effort. Most of these ingredients can be frozen and prepped for busy mornings and blended for a safe, on the go breakfast. Which detox smoothie will you start with?

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