Archive for ‘Kale’

March 27, 2013

Beets-n-Blueberries (With Hidden Green Stuff!)

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Prep Time: Minimal
Servings: 2

INGREDIENTS: Use organic and {raw} wherever possible for this recipe.

Equipment Needed: VitaMix, Blender, NutriBullet, Bullet.

  • (2) Kale Leaves (Rip Apart From Stem)
  • (1) Handful Baby Spinach
  • (1) Cup Frozen Blueberries
  • 1/2 Cup Beets (Diced)
  • (2) Tbsp Chia Seeds (1 For Each Cup)
  • Water as needed

Directions:

Fill your equipment with the above and blend until smooth.  NOTE on Chia Seeds:  You can blend them in or top your smoothies with them.  1 Tbsp for each cup.

You Are What You Eat!

(A Short Bio on the Nutrient Density of the Main Ingredients)

Kale:                Researchers now identify over 45 different antioxidant and anti-inflammatory benefits that provide excellent support of your body’s natural detox system.  Good to include kale on a regular basis in your diet from the cruciferous family.  Steamed kale enhances its health promoting qualities, especially for those who need to lower their bad cholesterol.  Kaempferol and quercitin are excellent forms of antioxidants that help to relieve oxidative stress that may lead to more serious health problems including cancer.  Excellent source of Vitamin K, A & C, good sources of manganese, fibre, copper, tryptophan calcium, vitamin B6, potassium, and iron.  You will also find magnesium, vitamin E, omega 3 fatty acids, vitamin B2 & B1 & B3, folate, phosphorous and protein in Kale.

Spinach:          Rich in vitamin K, calcium, magnesium important for bone health, excellent source of vitamins C and A and beta-carotene which help reduce free radicals in your body and prevent cholesterol, excellent source of folate and magnesium which are great for heart health and lowering blood pressure, also promotes gastrointestinal health, contains anti-inflammatory and anti-cancer nutrients, great brain food, contains lutein for better eyesight, iron for energy and overall phytonutrient flavonoids that promotes optimal health.

Blueberries:          Rich in vitamin K, manganese, and vitamin C.  Amazing phytonutrients in blueberries [flavonols, resveratol, malvidins, courmaric acids, procatchuic acids, kaempferol, dephinidins, among others] mostly all have antioxidant and anti-inflammatory properties that are well documented.  Latest research on these antioxidants show that they help memory and cognitive function.  They really are a superfruit with cholesterol and cardiovascular benefits.  They have a good amount of fiber, are great for your eyes, can help regulate blood sugars if consumed regularly with a healthy diet, and have anti-cancer benefits.

Beets:          Rich in folate, manganese, fiber.  Also filled with potassium, vitamin C, tryptophan, magnesium and iron, phosphorous and copper.  All these vitamins and minerals along with the betalain pigments provide antioxidant and anti-inflammatory benefits as well as detoxification support.  Beets are a good food for nervous system support, eyes, and over all health.

Chia Seeds:      The superfood for strength!  Chia seeds are a complete protein like meat but without high levels of saturated fat.  Great source of omega-3 fatty acids, tryptophan, arginine, lysine, threonine, glutamic acid.  All of which help with things like collagen, elastic tissue, muscle building, calcium absorption, strengthening and increase of bone mineralization, metabolism of carbohydrates, and energy production.

February 7, 2012

Quinoa, Tofu, Kale Confetti

Prep & Cook Time: 45 minutes                                                 

Servings: 6 or more

INGREDIENTS: Use organic for this recipe.

  • 4 Cups Cooked Quinoa (Option: Cook in vegetable broth & favourite fresh herbs)
  • 1 Cup Corn (Frozen or canned.¬† If frozen, make sure to drain first.)
  • 1 Block Firm Tofu (Cut in small squares)
  • 4-6 Kale Leaves (Finely chopped)
  • 2 Tbsp. Extra-Virgin Olive Oil
  • 4-6 Cloves Garlic (Pressed or diced)
  • 2 Tbsp. Turmeric
  • ¬ľ Tsp. Cayenne Pepper
  • Sea Salt & Fresh Cracked Pepper (To taste)
  • ¬†Optional Ingredients: Red & yellow peppers, feta cheese, olives, fresh mushrooms, pineapple, black beans

Directions:

  1. In a large salad bowl, toss ingredients together until well mixed and coated.  You may want to add more herbs for more flavour depending on your taste.
  2. Optional ingredients: Black beans, chickpeas, any kind of steamed or cooked squash, spinach can be used in place of or in addition to kale.


You Are What You Eat!

(A Short Bio on the Nutrient Density of the Main Ingredients)

Quionoa:         Rich in amino acids, a complete protein that includes all nine essential amino acids, good source of manganese, riboflavin, magnesium, iron, copper and phosphorous which is helpful to migraine sufferers and diabetics. An excellent grain rich in fibre and antioxidants.

Tofu:                Tofu is made from soybeans and is high in nutrients such as tryptophan, calcium, manganese, iron, protein, omega 3 fatty acids and selenium.  It also contains phosphorous, copper and magnesium all while being a very low caloric food.  Great food to add into an obesity management or type 2 diabetes programmes.  Fermented tofu carries even more nutrients beneficial to overall health by increasing the digestibility and absorption of nutrients that are formed during the fermentation process.

Kale:                Researchers now identify over 45 different antioxidant and anti-inflammatory benefits that provide excellent support of your body’s natural detox system.  Good to include kale on a regular basis in your diet from the cruciferous family.  Steamed kale enhances its health promoting qualities, especially for those who need to lower their bad cholesterol.  Kaempferol and quercitin are excellent forms of antioxidants that help to relieve oxidative stress that may lead to more serious health problems including cancer.  Excellent source of Vitamin K, A & C, good sources of manganese, fibre, copper, tryptophan calcium, vitamin B6, potassium, and iron.  You will also find magnesium, vitamin E, omega 3 fatty acids, vitamin B2 & B1 & B3, folate, phosphorous and protein in Kale.

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