Showing posts with label spinach. Show all posts

Super Greens




Noticed this pasta at the grocery store! This is NOT a way I would recommend getting your greens in! The pasta is "enriched" wheat noodles with dried spinach, zucchini, broccoli, parsley, and kale.  You are better off adding those greens to a smoothie or chop the real deal up and add to your pasta! 

 Here are some other ways to get your daily dose of greens in: 

 -Add spinach to your egg bake, egg muffins, or toss into your morning green smoothie!
-Make "zoodles" with zucchini using a vegetable spirilizer.
-Steam broccoli and top with a little olive oil, lemon pepper and sea salt.  Serve as a side dish with your protein at dinner-time.
-Whip up some kale chips. 
-Juice your greens using a juicer.
- Use spinach instead of lettuce as a topping in your sandwiches or wraps.
- Make a big salad for lunch using all of the green veggies mentioned above. 
-Broccoli is used in my famous Detox Salad: 
Yield: 10 cups (lots for the whole week!!) 
Ingredients: 

  • 2 heads broccoli (1 bunch), stems removed 
  • 1 head cauliflower, stems removed 
  • 2.5 cups shredded carrots 
  • 1/2 cup sunflower seeds 
  • 1 cup currants 
  • 1/2 cup finely chopped fresh parsley 
  • 1/2 cup raisins 
  • 4-6 tbsp. fresh lemon juice, to taste 
  • kosher salt, pepper to taste (1/4-1/2 tsp. salt and lots of pepper) 
  • kelp granules to taste  

Directions: 

1. In a food processor (or chop by hand) process the broccoli (no stems) until fine. Add into large bowl. 
2. Now process the cauliflower (no stems) until fine and add into bowl. Do the same with the carrots. 
3. Stir in the sunflower seeds, currants, raisins, and parsley. Add lemon juice and seasonings to taste. (You can always add in broccoli sprouts as well!)  


CLICK HERE to follow me on Facebook for more tips like this! 


Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
detox greens grocery store
Share:

Jackie's Health Tip of the Week 1/29/17


Image
























Adding more greens like kale into your diet this year?  Here are a few quick tips!

*Always buy organic kale; it is sprayed with lots of chemicals making it one of the Dirty Dozen. The kale should be firm with fresh, deeply colored leaves and hardy stems.

*To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 5 days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because exposure to water encourages spoilage. Loss of some nutrients in kale—for example, its vitamin C content—is slowed down through refrigeration.


THE ULTIMATE GREEN SMOOTHIE  (Serves 2)  


INGREDIENTS: (all organic if possible)


2 cups coconut water or unsweetened almond milk
2 cups fresh spinach, tightly packed
1 cup kale, stemmed and tightly packed
1 medium avocado, pitted
2 frozen bananas
5 dates, pitted (use stevia if you want a low glycemic version)
1 teaspoon Spirulina powder
1 teaspoon Chlorella powder
1/2 teaspoon Maca powder
1/2 teaspoon ground cinnamon
1/4 to 1/2 teaspoon Himalayan sea salt


DIRECTIONS:


Blend all ingredients until smooth, pour into glasses and top with cinnamon.



This recipe is found in my Smoothies Make Simple Recipe Ebook. CLICK HERE if you would like more smoothie recipes!








Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
detox diet Dirty Dozen
Share:

Jackie's Health Tip of the Week 6/26/16





Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
cancer freezer greens
Share:

Ask the Nutritionist: NEW!

Question:

I need a cheap, delicious smoothie recipe for breakfast throughout the school year for me. Keep in my mind that I'm always broke, and need energy to survive the school day with my students. Recommendations?

-Tracy from Durant, IA

Answer:

Hi Tracy! Everyone always struggles with breakfast because they are always in a rush!! I have a few very simple, healthy smoothie recipes you could whip together fast!! You only need a few ingredients! The number one thing you will need is a high quality protein powder. I usually put Truvani Organic Vanilla Plant Protein in mine or you could use whey. Just made sure it is organic and from a source that doesn't use hormones or is sweetened with added sugar unless it is Stevia! And preferably from grass-fed cows. If you would like more help I could point you in the direction of some great brands!

Basic Smoothie Recipe: (Serves 1)

1 handful of frozen or fresh berries
unsweetened coconut, almond, flax, or hemp milk
1 scoop Protein Powder

Mix ingredients together in a blender. You may add greens like romaine lettuce, spinach, kale, and/or good fats like hemp or flax. 

Chocolate Nut Butter Smoothie: (Serves 1 )

1 cup unsweetened coconut, almond milk, or organic milk
1-2 tablespoons nut butter (almond butter, organic peanut butter, cashew butter)
2-3 tablespoons cocoa powder
1 scoop Truvani Chocolate Protein Powder

Put all ingredients in a heavy duty blender and blend to desired consistency. 
Optional nutritional boosters:  Hemp Seeds, Flax Seeds, Coconut Oil, Cocoa Nibs

The Perfect Post Workout Smoothie: (Serves 1)

1/2 Frozen organic banana
1 tablespoon of organic nut butter
1 ½ Cup unsweetened vanilla almond, coconut, or hemp milk
(Optional additions (organic whey or hemp protein powder, raw cacao, raw egg, cinnamon, flax, chia, greens, etc.)


Kimberly Snyder’s Glowing Green Smoothie

1 1/2 cups water

1 head organic romaine lettuce, chopped
3-4 stalks organic celery

1/2 head of a large bunch, or 3/4 of a small bunch of spinach
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana

Juice of 1/2 fresh organic lemon

Optional
1/3 bunch organic cilantro (stems okay)

1/3 bunch organic parsley (stems okay)

Add the water and chopped head of romaine to the blender. Starting the blender at low speed, mix until smoothie. Gradually moving to higher speeds, add the celery, apple and pear. Add the cilantro and parsley, if you are choosing to add them. Add the banana and lemon juice last.
The fruit and lemon cut right though the grass taste. Feel free to mix and match different greens and fruits, as these two specific food groups combine well.

Tropical Smoothie: (Serves 2)

2 cups organic green grapes
1 large wedge pineapple
2 cups fresh spinach
2-3 pitted dates
1/2 apple, peeled and sliced
2 cups ice
Truvani Vanilla Plant Protein Powder

Blend all ingredients in a blender and enjoy!

Apple-Almond Smoothie: (Serves 1)

Handful of greens (Swiss Chard, Spinach, Kale)
1/4-1/2 cup unsweetened coconut milk
1 frozen banana, sliced
Spoonful of almond butter
1 apple, peeled

Put everything in blender and serve.

*I have a Magic Bullet blender I make all my smoothies in or a Ninja!! Very quick! You could even make it up ahead of time the night before and place in your refrigerator so you can just grab it and go in the morning!

*Also be sure to get the "unsweetened" coconut, almond, hemp, or flax milks. The other varieties have added sugar!!

*Check out my other blog post for other great ingredients to add: http://jackieamart.blogspot.com/2011/03/smoothies.html


Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.

As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

http://www.optimumwellnessmn.com
almond milk breakfast coconut milk
Share:

Green Foods-Perfect for St. Patrick's Day!

With St. Patrick's Day just around the corner green has been on my mind!! Green foods are an essential part of a healthy diet!

Here are some of my favorites:

Kiwi-According to the California Kiwifruit Commission, this fuzzy green fruit provides 230 percent of the recommended daily allowance of vitamin C (almost twice that of an orange), more potassium than a banana, and 10 percent of the recommended daily allowances of vitamin E and folate. It’s also a good source of fiber!!

Kale-Belongs to the powerhouse family of greens known as cruciferous veggies (a fancy word for the cabbage family). All cruciferous vegetables contain cancer-fighting plant compounds and vitamin C. Kale in particular also has bone-boosting vitamin K, vision- and immune-boosting vitamin A.

Green Tea- Has potent antioxidants; it has been linked to a lower risk of heart disease, certain cancers, diabetes, inflammatory bowel disease, and more, according to the University of Maryland Medical Center.

Spinach-Spinach doesn’t just make you big & strong like Popeye, it also gives improves overall bone health thanks to the large amount of vitamin K. Spinach is also a brain food, enhancing nervous system health and improving brain functions. AND it contains over 600% of your daily value of vitamin A in one bunch!

Asparagus-This springtime vegetable is rich in vitamins K, C, A, and folate; it also has a number of anti-inflammatory nutrients. Asparagus is famous for a healthy dose of inulin — a “prebiotic” that promotes digestive health — and is high in fiber (about 3 grams per cup) and protein (4 to 5 grams per cup). Fun fact: Asparagus’s amino acid called asparagine, which helps cleanse the body of waste, is responsible for the odd-smelling urine some people experience after eating it.

Basil- is a good source of vitamin K and iron; fresh basil leaves have anti-inflammatory and antibacterial properties. Snip some leaves into salads, pasta, or any Italian dish. I LOVE PESTO!!!

Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.

As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
anti-oxidants avocados basil
Share:
Subscribe to: Posts (Atom)