Berry Sorbet

Sugar, dairy & fat free sorbet

Nothing like cold treats on hot summers days. Ice cream still seems to be a favourite for most and with that can come tons of fat, sugar & empty calories. Making sorbets & ice cream at home can save you on all those unwanted extras just by using fruit. The bonus is that not only does fruit contain essential vitamins & mineral they also offers so many health benefits. See at bottom of blog for these details. 

For now here's the skinny on this recipe 

Ingredients:

2 Cups frozen mixed berries

1 Cup frozen pineapple

1 medium to large banana

Method:

Add all the ingredients to your high speed blender ( I use my Vitamix ) 

Blend till creamy smooth. If you prefer a chunky texture then of course decrease blending time

Enjoy!

Canada's Food Guide suggests 7-8 servings of fruit & vegetables combined per day. With this sorbet you are getting 7 servings of it in just fruit alone. See how to calculate it below.

• 125 mL (½ cup) fresh, frozen or canned 
  vegetable or fruit or 100% juice
• 250 mL (1 cup) leafy raw vegetables or
  salad
• 1 piece of fruit

Health Benefits of eating fruit: 

Fruit Nutrition

Fresh or frozen, fruit is one of Mother Nature’s most amazing foods! Here’s why it’s important to add more fruit to your diet:

• Most fruits are naturally low in calories, sodium and fat – with zero cholesterol!
• Fruits provide many essential nutrients that we need more of, including:
  • Potassium – Important to help combat high blood pressure, a risk factor for heart disease. May also reduce the risk of developing kidney stones and help to decrease bone loss.
  • Dietary fiber – Important to help reduce blood cholesterol levels and may lower risk of heart disease, obesity and type 2 diabetes. Also important for proper bowel function.
  • Vitamin C – Important for growth and repair of all body tissues and keeps teeth and gums healthy. Provides antioxidant defense against infection and disease.
  • Folate (folic acid) – Helps the body form red blood cells and helps reduce the risk of birth defects.
• Fiber-rich fruit satisfies your hunger with fewer calories, helping you to maintain a healthy body weight.
• Fruits are a source of phytonutrients or compounds that naturally occur only in plants and are associated with a wide range of potential health benefits. Phytonutrients work synergistically with the vitamins, minerals and fiber in whole fruits to help reduce disease risk. ( wymans.com )

Hope you create some delicious sorbets & ice cream this summer. It will be a treat everyone looks forwards too. Happy making & May you be Nutritionally Well.

Watermelon Strawberry Margarita

The nutrients and health benefits in this sugar free, dairy free raw version of a virgin margarita isn't only very tasty & healthy but offers health benefits. 

Strawberries 

The tiny strawberry is packed with vitamin C, fiber, antioxidants, and more.

Given their unique combination of antioxidant and anti-inflammatory nutrients, it's not surprising to see strong research support for strawberry health benefits in three major areas: (1) cardiovascular support and prevention of cardiovascular diseases (2) improved regulation of blood sugar, with decreased risk of type 2 diabetes, and (3) prevention of certain cancer types including breast, cervical, colon, and esophageal cancer.

1. Strawberries are an excellent source of antioxidant-promoting vitamin C and manganese. They are also a very good source of dietary fiber, iodine, and folate. Plus, strawberries are a good source of copper, potassium, biotin, phosphorus, magnesium, vitamin B6, and omega-3 fatty acids.
   
   

Watermelon

Cardiovascular & Bone Health

Reduces Body Fat

Anti-inflammatory & Antioxidant Support

Diuretic & Kidney Support

Muscle & Nerve Support

Alkaline-forming

Improves Eye Health

Immune Support, Wound Healing & Prevents Cell Damage

1. Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopeneand betaine. According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.May 26, 2015

1. Note* Both strawberries & watermelon have a high water content and contain fibre which means it hydrates us & helps keep our bowel movements regular. 

This wonderful refreshing & hydrating drink can be drank as is or for all you adults you can add a splash of vodka for when entertaining or just for yourself :)  **note however you will be cancelling out the hydration part of these fruits** but it's still certainly a wonderful fruity & healthier version to a regular sugary version of a margarita. Enjoy and mostly may you be Nutritionally Well.

Strawberry Milk Shake

Simplicity can be enjoyed anytime of day! 

Saint Patrick's Day Parfait

Kiwi, Spinach & Banana Parfait 

Chia seed layer

Ingredient's

1C flax milk or one of your choice ( reg or vanilla flavor )

2 1/2 Tbsp chia seeds

1 Tbsp shredded coconut ( optional )

Sweetener of your choice ( I used 1/2 packet of stevia )

*use organic when possible*

*Looking to add other options? How about protein powder, yogurt, psyllium powder, quick oats. Keep in mind you will most likely need to add a bit more liquid to accommodation the new ingredient's depending on how much you add. Play around with it.

Method

Mix well and let sit over night in fridge. 

I used a mason jar & lid to make it easy to shake & mix all together

Smoothie layer

Ingredient's

1 frozen banana

3 kiwis -peels removed

1C spinach

1/2 tsp liquid chlorophyll or spirulina  ( optional ) 

You can add a sweeter if you wish. I found it sweet enough

*tip for when freezing & using bananas. After you have peeled the banana make sure you cut it into pieces to help it blend easier. A whole frozen banana takes longer & is harder on your machine.

I use zip lock bags when I freeze mine as I find it easier to break the pieces apart for using.

Yields approx 2 cups

Method 

Blend in a high speed blender ( I used my Vitamix )

Layer in a bowl or glass and enjoy! 

You can add extra nutrient boosters in between the layers or on top. Items such as hemp seeds, flax meal, more fruit & nuts. 

However you choose to eat this whether you follow the recipe or choose to switch it up, I hope you enjoy and may you be Nutritionally Well. 

Hawaiian Smoothie

A super food smoothie loaded with many nutrients including omega 3, fiber & protein. 

Heart healthy, diabetic friendly, gluten free & vegan. Not to mention a great post workout snack  

Base Ingredients 

3/4 C coconut milk ( ex: soy delicious )

1/8 C chia seeds

1/2 T unsweetened shredded coconut

Mix together milk & chia seeds and add to the glass this will be served in

Top with the shredded coconut

Set covered in the fridge overnight

*The next morning make the smoothie see below

Smoothie Ingredients

1/2 C pineapple coconut water ( or plain coconut water )

1 small frozen banana 

1 C pineapple ( not frozen )

1 T ground flax seeds ( also called flax meal )

1t maca powder ( optional )

1t ashwagandha powder ( optional )

1t shatavari powder ( optional )

Blend all together

Pour on top of base. 

Stir & Enjoy! 

No spoon needed. It's a perfect consistency for using a thick straw. A great grab & go breakfast or snack it is!

** Tip** if your smoothie consistency turns out to thick just add some more coconut water.

* use organic when possible *

A little note on the above superfoods supplements I chose to use. In every smoothie or shake I make, I add a few different superfoods outside of solid food. I call them "free foods" Usually I add all my super food supplements in each smoothie but today I only added three because I was going for a specific taste. Even though we try to eat well on most days, there are certain foods we can not eat enough of to the reap enough of their health benefits. Then there are some we would never eat that offer tons of benefits and also target specific health needs. I encourage you while you are eating well to include some superfoods of course in whole food form but also try some in supplement form to give your health the extra boost it may need. ** always check with your health care professional for any questions regarding any possible interfence with medications or specific health concerns before adding to your diet. Most are ok but but some can cause some concern**

Check out the below websites to see some of the reasons why I chose these three supplements.

Maca Root Powder:

Maca Benefits | Maca Health Benefits | Maca Root Powder Benefits ...

www.themacateam.com/maca-benefits

Learn More About Maca Health Benefits. Use Maca For Increased Energy, Stamina, Mental Clarity, Fertility & More! Best Selection Anywhere.

Ashwagandha Root Powder:

What Is Ashwagandha? | The Chopra Center

www.chopra.com/ccl/ashwagandha

Some key examples of the healing effects of Ashwagandha are: ...  before using Chopra Center signature supplements if you have any health conditions.

Shatavari Powder:

Shatavari – Ayurveda's Gift to Women | Kerala - Home of Ayurveda

homeofayurveda.org/shatavari-ayurvedas-gift-to-women/

Feb 15, 2013 - Good health can be enjoyed only when this balance is maintained. ...  Men also benefit from Shatavari, especially in the treatment of impotence and ...  The powdereddried root of Shatavari is used to make a juice to cure ulcers  ...

Hope you enjoy this smoothie or prehaps you tweak it more to your liking but mostly may you be Nutritionally Well..

Summer Delight

Vegan, Heart Healthy, Low Calorie, Low Fat, Low Carb, Gluten Free & Sugar Free

Ingredients

1/2 cantaloupe

1 cup coconut mango water

5 strawberries

1 orange

2 tbsp fresh basil

**use organic when possible**

Place all ingredient into your blender. I use my Vitamix and blend till smooth & serve. 

A great refreshing & healthy summer drink the whole family will love. 

The health benefits from this drink offers a lot of anti-oxidant & anti-inflammatory benefits to help fight seasonal allergies by increasing your immune's defence. 

Cheers, enjoy and may you be Nutritionally Well.

Piña Colada

A nice refreshing healthy summer drink. Creamy with no dairy, sugar free & vegan. Loaded with vitamins, minerals & fibre.

Ingredients

1 cup mango coconut water

1/2 cantaloupe

1 apple ( peeled )

Juice of 1 orange

1 packet of stevia

Add to a blender and blend till smooth

Pour and enjoy!

** use organic when possible**

Health Benefits of Cantaloupe

Nutrient Diversity

We seldom think about fruits as providing a broad spectrum of nutrients. In addition, when this food group gets placed in the nutritional spotlight, it's usually berries that get first mention among the nutritional standouts. Yet judging from its nutrient profile, cantaloupe is a fruit that should get us thinking differently about fruit and nourishment. This member of the melon family receives 10 rankings in our food rating system—the same number as raspberries, 1 more than strawberries, and 6 more than blueberries. Cantaloupe scores an "excellent" for both vitamin C and vitamin A (in the form of carotenoids). It scores "very good" for potassium, and "good" for a host of B vitamins (B1, B3, B6, and folate) as well as vitamin K, magnesium, and fiber. When the edible seeds of the cantaloupe are eaten, this melon also provides a measurable about of omega-3 fat in the form of alpha-linolenic acid.

Cantaloupe contains more beta-carotene than alpha-carotene. But because it contains both of these carotenoids, it also contains both of their derivatives, including lutein in the case of alpha-carotene and beta-cryptoxanthin and zeaxanthin in the case of beta-carotene. These carotenoid phytonutrients are joined by the flavonoid luteolin, antioxidant organic acids including ferulic and caffeic acid, and anti-inflammatory cucurbitacins, including cucurbitacin B and cucurbitacin E. The nutrient diversity of cantaloupe is perhaps its most overlooked health benefit.

You won't get this nutritional profile from any regular cocktail or mocktail version of this drink. Those bar drinks are so loaded with sugar and preservatives that offer nothing your bodies need. Not to mention spiking your insulin levels.

Making your own like I've shown above will not only quench your thirst but also help combat seasonal allergies and target free radicals. Best of all it's kid approved !

Enjoy and may you be Nutritionally Well

Dreamsicle Juice

 I never thought to throw daikon radish into my juicer until I realized that I was quite low on my veggie selection so in it went. Yum!

It tasted like a creamsicle to me, however my husband didn't think so. Maybe I didn't divide it equally..ooops! :) But thought I'd share this anyways because it was delish and of course the health benefits are huge ( which are listed below including websites )

Ingredients

10 carrots

4 inch chunk of daikon radish

1 large celery rib

2 apples ( I used gala )

1/2 cup alfalfa sprouts

2 -3 inch piece of ginger root

*use organic when possible*

Juice & enjoy

Yields about 2 1/2 cups  

Health benefits of the 3 main ingredients

Aids in weight loss, vision, improves skin & is anti aging, antibacterial, anti-inflammatory & anti Cancer.

 Daikon radish 

www.healthdiaries.com › Eat This!

 Carrots

www.carrotmuseum.co.uk/healthbenefits.html

 Alfalfa sprouts

juicing-for-health.com/basic.../health-benefits-of-alfalfa-sprouts.html

Hope you enjoy it as much as I did and may you be Nutritionally Well.

Juicing for detoxing

Juicing is a great way to eat more fruit and veggies. On top of that the more of them we eat the more essential nutrients we get. All fruit and veggies contain phytonutrients which are very unique which offer a multitude of health benefits. Certain ones help out more with certain ailments. For instance most of these ingredients in this drink offer more in cleansing & detoxing our bodies. Helping flush out harmful toxins out of our bodies so our organs function better. The better we have them working the better we will be & the better we will function.

Top detoxing & cleansing foods 

Examples:

Garlic

Green foods

Citrus foods

Broccoli 

Green tea

Nuts & seeds

Omega 3 oils

Read more on many other foods helping in detoxing & cleansing the body.

oneradionetwork.com/.../36-foods-that-help-detox-and-cleanse-your-entire...

**How else we can help our bodies in detoxing**

Diet is just one component of any well-designed cleanse. In addition with an eating plan, there are other important steps:

1) Enhance Circulation: A lack of physical activity can result in poor circulation of blood and lymph fluid, which can have a negative effect on health and impair detoxification and immune function. The best way to get blood flowing is to exercise. Contrast showers anddry skin brushing are also great because they can be integrated into your regular shower.

2) Promote Elimination: When toxins that are stored in our cells are mobilized, they travel to our blood and must be eliminated from the body through feces, urine, or sweat or they can be reabsorbed and recirculated in our systems. Sometimes our organs of elimination are sluggish because we don’t move (and therefore don’t sweat), are constipation, or don’t drink enough water. Ways to increase elimination include: foods that prevent constipation, herbal laxatives such as senna tea or cascara, increased fluid intake, colonics, or enemas.

3) Improve Digestion: Promote the growth of beneficial bacteria in the intestines, so that it can keep potentially harmful bacteria in check, otherwise “bad” bacteria can produce toxins that damage the intestinal lining, are absorbed into the bloodstream, and injure cell membranes in the body. The cleanse can often provide the nutrients needed to promote the growth of beneficial bacteria. Probiotics can also be supplemented.

Most detox diets call for the removal of foods people are often sensitive to, such as wheat and gluten. A properly chosen diet supports the liver by providing it with protein, antioxidants, vitamin, and other nutrients so that it can detoxify efficiently. Supplements can also be taken, such as protein powder and vitamins, antioxidants, herbs for the liver, or detox teas.

4) Mind/Body Wellness: Stress can impair the body’s detoxification systems and lead to digestive ailments, impaired immunity, and have wide-ranging effects on health. A detox diet is a time not just to let the body heal, but to allow the mind to rest. Try to incorporate mind/body practices into your detox, such as diaphragmatic breathing, progressive muscle relaxation, ormindfulness meditation.

**These four points are compliments of the website below.**👇

Detox Diet - The 7 Day Plan - Alternative Medicine - About.com

altmedicine.about.com › ... › Diets & Superfoods › Detox Diet

by Cathy Wong - Many popular detox diets, such as the 10-Day Detox Diet and the Clean ...5) Top 20 Detox Foods: Want to know what some of the star players of the diet are?

Keeping our organ systems running efficiently will help keep us young and disease free. 

Why not incorporate more of these healing foods into our diets. By juicing or making smoothies will only make it easier to do so. Give these foods a try and eliminate the processed & fast foods we seemed to be stuck on that only create toxic build up, which is what we need to get rid of. 

Let's live healthy and happy and may you be Nutritionally Well.

Veggie Cocktail

Tonight I was feeling like having a refreshing veggie drink. Being that I wasn't in the mood to clean my juicer, in the Vitamix the veggies went.

Here's what I tossed in

1 cup water

10 grape tomatoes 

1/3 cup carrot

1/3 cup parsley

1/2 a celery rib

1 tsp jalapeño pepper

A pinch of salt

A non alcoholic caesar it was.. YUM. 

* tip * if you prefer a thinner juice, just add a little more water. To much more will make it to watery and lose some of its flavor. 

** use organic when possible** 

Creating highly nutritious juices like this will certainly nourish & energize you and on top of that it's so simple, quick & easy. How can you not? Cheers to your next creation and may you be Nutritionally Well.

Sweet Carrot & Peach Smoothie Bowl

Ingredients

1/2 vanilla almond milk

1 tbsp chia seeds

1 tbsp ground flax seeds

1/4 quick oats

1/3 cup fresh carrot juice

2 medium size peaches

** use organic when possible**

Method 

Add milk, oats, chia seeds & ground flax seeds to a bowl and mix. 

Let sit for about 20-30 minutes

Juice carrots

Add carrot juice & fresh peaches to your blender & blend till smooth

Once milk mixture is set, top with the carrot peach mix and top with more peaches and whatever you like.

I topped mine with more peaches, shredded coconut, cacao nibs & mulberries.

Let sit over night and enjoy in the morning or make in the morning for a snack later in the day. The oats & seeds need time to soften, that's the reason for leaving to eat for a later time.

This one the kids will love. A great way to sneak in extra nutrients without compromising taste. 

Health benefits

**Best of all this meal or snack is highly nutritious. Loaded with vitamins, minerals, omega 3, protein, fiber, whole grain carbs, anti-inflammatory compounds, anti-oxidants & many phytonutrients. 

St. Patricks Day Juice

Green Juice for St. Patrick's Day

Posted this on Instagram on St. Paddy's Day then thought I'd post it up on the blog as well with the ingredient measurements.. Here they are

Dairy free, Vegan, Gluten free

1 cup almond milk ( or milk of your choice ) 

1 cup spinach

1 tsp sprouted broccoli seed powder

1 tsp liquid mint chlorophyll 

1 tsp tulsi powder ( holy basil )

1 scoop wheat grass powder

*use organic when possible 

Simple & easy peasy & loaded with phytochemicals example: Antioxidants to help combat free radicals and other compounds to help free & release harm from our bodies. Here is a little bit on a few of the ingredients. 

 Just 1 tsp of broccoli seed powder equals consuming 1 head of broccoli plus it's 50 times higher in the compound Sulforaphane known for its protective effects from cancer.

 Wheat grass is a powerful detoxifier. The chlorophyll is what draws the toxins from the body like a magnet. Plus it has antibacterial properties which can stop the development of harmful bacteria inside and out.

 I used the liquid mint chlorophyll for just the taste but more chlorophyll the better.

 The tulsi powder AKA holy basil is rich in antioxidants & has anti cancer properties also, but it has many other health benefits, which is also for the other ingredients. They all are beneficial in many ways.

A very powerful healthful drink for everyone. Hope you enjoy and may you be Nutritionally Well.

Detox juice

     Detox, Energize & Rejuvenate!

From fermented, sprouted and raw foods, the nutrient content in this drink is amazing. It will help cleanse & detox the body. It will energize you. It will rejuvenate you and nourish you all at the same time. 

1 bottle of Kombucha ( I used third eye-my fav ) 

1 peeled whole lemon

2 inch peice of cucumber

1/2 cup spinach

1/2 cup kale

2 large basil leaves

1/2 tsp sprouted broccoli seed powder

1 packet of stevia ( optional ) 

* use organic when possible 

  For decades we have known that fruits and vegetables are important to our good health. 

We have learnt more about their unique compounds that can help us heal from all sorts of ailments.

In years past, meat & dairy were promoted in abundance for good health & in the prevention of nutritional deficiencies. When chronic diseases such as heart disease, cancer & type 2 diabetes rose sky high, meat & dairy were then recommended in moderation. It was then when plant based foods were encouraged more. From slowly it seemed to now, everyone is talking more about juicing and eating more wholesome natural foods & taking more natural supplements to become more healthy and you know the old Hippocrates quote "let thy food be thy medicine" I mean it's not new how our food heals us, it's just talked about more and I believe practised more. More people are becoming more health conscious and it seems now it has become more of the norm. 

  So why is juicing so great! First it's one way to eat your fruits & veggies. It's also a great way to add those extra essential nutrients in a quick & easy digestible form. Eating ( most foods ) raw preserves the foods nutrients. When we cook our foods enzymes are lost therefore making the food less nutritious. 

I do not suggest one replaces their meals by juicing as you would be depleting your self of many other essential nutrients your body needs. Juicing should be in addition to your healthy diet.

So good for you for taking charge of your health. And for those just testing it out, try something new everyday. Take in how clean, refreshed & rejuvenated  you feel after eating foods such as this juice I made above. There are muliple website, books and social networking with recipes and inspirations to inspire you for a life time. 

Enjoy and may you be Nutritionally Well.

As always I like to pass along and support those who work to supply such great research and expertise on the same topics I love to blog about. Here is this website on juicing below. 

Juicing | What are the Health Benefits of Juicing? - Mercola

articles.mercola.com/sites/articles/archive/.../benefits-of-juicing.asp...

by Joseph Mercola - in 1,531 Google+ circles

Nov 13, 2011 - Discover the health benefits of juicing and why you should incorporate it into your diet.

Choosing The Healthier Drink

                                                    The Color Difference
    

Our eyes our naturally drawn to vibrant, bright rich colours. Especially as children. As adults we come to learn that not all vibrant, bright rich colours are all healthy choices. Kool-aid & most fruit juices are very pleasing to the eye and then again so sweet how could one possibly say no to that? 

The more wholesome naturally vibrant, bright rich coloured foods we eat the less we want of the synthetic coloured ones.

Sometimes when we mix the naturally vibrant foods together its not always so pretty. Giving it a try for the first time is the hardest part, but not for long as you will realize that these new colours taste better than they look! Actually they taste Awesome! 

This smoothie I made has

spinach

kale

ginger

kefir

zucchini

garlic

spirulina

hemp seeds

coconut water 

Vanilla whey protein powder

Greens powder 

mixed berries

Now there are some very wholesome and vibrant colours in there. Now mixing them, not so much. 

This is the difference. Understanding the nutritional value makes it so much easier to want to drink this shake with it not looking so pretty. Also knowing the taste is very pleasing makes a huge difference.

There is no nutritional value in those neon coloured sugar drinks. They offer nothing except for loads of dyes and chemicals.

This shake for an example offers many vitamins & mineral & phytochemicals and Nutrients, which all offer health benefits. This is what you call Nutrient Dense ( aka loaded with nutrients ) verses the synthetic drinks which are Energy Dense ( aka empty calories ). 

Making healthy choices like this is key to good health.

Try making your own healthy shakes & juices. 

You can always pop into your local health food store to grab your juices/smoothies & shakes too.

Feel the difference and may you be Nutritionally Well!

Pineapple Orange Slushy

 

1 c fresh squeezed oranges

1 c coconut mango water

4 large frozen strawberries

1 c frozen pineapple

Blend all together.

                    A  refreshing, thirst quenching summer slushy loaded with antioxidant Vit C, electrolytes & fiber. This slushy will give you your complete daily dose of Vit C. 

   Boost your immune system, improve your skin, lower your blood pressure, reduce inflammation.

The list of health benefits are endless. Being that they are endless I thought this time I'd post these websites for you to view  if you we're interested in knowing more. Hope you enjoy the slushy as much as my daughter and I did.

www.fitnessrxwomen.com/.../healthy.../10-health-benefits-of-strawberries/

www.fitnessrxwomen.com/.../healthy...tips/the-health-benefits-of-pineapple...

zeenews.india.com/.../health/healthy.../health-benefits-of-coconut-water_21...

www.whfoods.com/genpage.php?tname=foodspice&dbid=37

Juices/Smoothies/Shakes

                           ( My day of creating some new)Juices and Smoothies
                                        


                 Cucumber mint juice

 Refreshing, thirst quenching & hydrating. Mint leaves aid in digestion plus contain high % in folate, Vit A & Vit C an minerals such as Iron, calcium, copper, magnesium.

2 cups water

1/2 or whole english cucumber

4 mints leaves

1 lemon squeezed

handful parsley

1/2 tbsp agave

Blend together

                           Orange-a-licious juice

 Sweet/sour & antioxidant rich (Vit C & Beta-carontene)

3 squeezed oranges 

2 squeezed grapefruits

6 juiced carrots

1/4 cantaloupe

1/8 watermelon

Blend together

 

               Citrus Berry Basil smoothie

Antioxidant rich & Basil offers 60% Vit K & 6.5% iron in 2 tsp.

3 squeezed oranges

1 squeezed grapefruit

6 fresh strawberries

1 lage basil leaf

Blend together

Use organic when possible..

It always amazes me how herbs in such small amounts offer us so much.

Try adding herbs to your next juice, smoothie or shake. Not only will the taste be enhance but you will be upping the nutritional value and gaining some health benefits too.