Coconut, Carrots and Chia

C for the A to Z Blogging Challenge.
C for the A to Z Blogging Challenge.

Good Monday morning to you! It is April 4 and the third day of the A to Z Blogging Challenge and we have the letter C. Today I’m exploring some classics and some new-to-me foods.

 

Coconut comes in the dry form or the fresh brown shell. I’ve never been able to eat the crispy white flakes that come in a bag. If you want to stop me from eating a cookie or cake, sprinkle some of that…stuff on it and (shudder) I won’t touch it. Now the fresh coconut is a whole other story. Don’t let the hard shell stop you from buying one of these babies at the store. They are easy to open and use.

After draining the water, place the coconut in the oven at 350 for about 12 minutes. Then wrap it in a bag smash it with a hammer or throw it hard against a concrete floor. The harder the better.
After draining the water, place the coconut in the oven at 350 for about 12 minutes. Then wrap it in a bag smash it with a hammer or throw it hard against a concrete floor. The harder the better.

Using a Philips screw-driver with a hammer or a wine bottle opener make holes in the three “eyes” of the coconut. Use a cup or bowl and drain out all the water. Some have mistakenly called this liquid coconut milk – but that is a different product that is make with the coconut flesh. Once all the water is out place the coconut in the per-heated oven (350) for 10 to 12 minutes. This helps pop the flesh right off the shell after you smash it. Smashing it can be fun. Either hit it with a hammer a bunch of times or throw it down hard against a concrete floor. It should break easily into several pieces. It will be good for about a week in your refrigerator.

The water doesn’t have the same nutritional value as the fruit, but it is a great way to add flavor to anything from a smoothie to rice. The Coconut itself contains a healthy portion of potassium that may help reduce stroke risk according to some research. It is high in fat and amino acids, which is good for muscle formation. If you’re losing weight you want to take care not to lose muscle. When you add it to your smoothie or sprinkle it over a salad the small amount of fat makes the nutrients of the other fruits and veggies more bio-available.

Carrots are a “mom” veggie. One of the vegetables she told you to eat along with broccoli and spinach. Well, once again she was right. They are nutritional rock stars and now you can find them in reds, purples and yellow along with the tried and true orange.

Carrots roasted with zucchini in a little Olive oil and garlic and herb mix from Mrs. Dash
Carrots roasted with zucchini in a little Olive oil and garlic and herb mix from Mrs. Dash

Even though they taste sweet, carrots are low in sugar and have almost no fat. So they get a high score when you need something to chew on but don’t want a great deal of calories.

Slice them up and they can sweeten your smoothie.

Coconut/Carrot Smoothie: Perfect for a warm summer day.

  • One carrotcarrots cocount orange beets banana
  • Fresh coconut
  • orange beet (if you can’t stand the beet add pineapple or mango.  If your goal is to bring down blood sugar level be careful of the pineapple)
  • One medium banana
  • One tb of organic Chia
  • Cup of unsweetened Almond/coconut milk
  • 2 Tb of Oikos Triple Zero Greek yogurt (Vanilla)
  • 1/2 of a fresh squeezed lemon.
  • I toss it in my Ninja for 35 seconds and I might even put it in the freezer for 30 min to get a really ice cold treat.

 

Something that is very new to me is chia seed. I had heard of chia tea, but didn’t really know what it was other than a new trending “health” kick. I have learned that despite their tiny size, this gift from mother nature packs an incredible amount of good-for-you nutrition. With just two tablespoons it will deliver 11 grams of fiber, four grams of protein, five grams of plant based omega-3 fatty acid and just about 20% of your daily calcium needs. So throw them into you smoothie or mix them with your oatmeal and yogurt.cashews organic cocoa chia gronola That little crunch will add up to a lot of nutrient.

At my H.E.B I have found organic cocoa chia granola. For a snack on my drive home I’ll mix it with cashews or almonds. Maybe a little dried fruit. (again if you have blood sugar concerns be careful of dried fruit)

I have also discovered Mamma Chia granola mixes. They come in a variety of flavors. Two of my favorites are Vanilla Almond Clusters and Cinnamon Pecan Clusters. (noticed how I slipped in other C names? hehe).

cucumber

This is the green layer for the smoothie on top of the post. I did add chia to the one in the picture, this one has flax seed. Top: Cucumbers, Green grapes, avocado, spinach, kiwi, fresh lemon, you could also add a bit of fresh coconut. I added unsweetened almond milk and blended for 30 to 40 seconds.

The bottom layer (purple): Frozen strawberries, blueberries, shredded beets (to taste or take them out), chia, Triple Zero Oikos Greek Yogurt and unsweetened almond milk.

There are so many C foods – do you have a favorite I left off or a smoothie using any of these foods. I’m always looking for a new smoothie to try.  Have a great week.

 

2 comments

Add Yours
  1. Cate Nolan

    I’ve got another “c” one for you, Jolene – cacao nibs.

    http://navitasnaturals.com/product/439/Cacao-Nibs.html

    They’re another one of those super foods – nature’s chocolate chips. You can buy the powdered form to add to your smoothies too. I love to make my own version of the Starbucks coconut mocha frappuccino by using coconut milk (The Pacific brand is made without carrageenan), a bit of coconut oil, cacao, and coffee. Sometimes I’ll add in some toasted coconut or ground almonds.

    I’m loving your A-z posts. They remind me of the blog I did a few years back for Healthy Writer.

    • jolenenavarro

      Oh – I didn’t know about them at all. Next trip to HEB I will look for them. Sounds good. Thank you for sharing.

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