Today is M and I’m going to tell you about a great MEAL deal at My H.E.B. Okay so I might be stretching the M part a little much. but I wanted to tell you about these meals I found at My local H.E.B. In the Texas Hill Country there is one grocery store. It started in Kerrville and grew from there, with a huge heart for non-profit work and giving back. They also pride themselves in local and healthy choices. I buy my organic bulk seeds and grains at My H.E.B.
Once I started making so many smoothies I needed to keep fruit in the freezer. I wasn’t looking for pre-made mixes but found the HEB Blendables. The best part? They were $1.50…Yes, that’s right. One dollar and fifty cents. That is cheaper than a happy meal. You could just add water and call it good, but I like to add my own little touch. It is still the cheapest meal you could get for the nutritional value.
Here is one of My favorites.
The Powerhouse Smoothie
Handful of fresh spinach
3 tbs hemp
half juice of a lemon
1 cup unsweetened almond/coconut milk
Plus there are the Spurs commercials.
Do you have a fast go to for an easy morning meal?
No surprise that Kale and Kiwi are on the list of healthy foods. Kale is a dark green that packs more iron in a serving than beef (calorie for calorie). It’s rich in carotenoids lutein & zeaxanthin.
Okay, and that means???
Kale delivers these to the retinas and they absorb the sun’s damaging rays. The nutrients in kale have been shown to help bone health, aid in natural (non-stressful) detoxification and it may lower the risk of cancer.
It can get a little tough and bitter, so I take the stems off and with a little almond milk with smoothies or oil for salads you can “massage” the leaves to soften them. I also like the baby kale. Adding a fruit such as strawberries or kiwi helps too.
The fuzzy skin of a kiwi can be eaten the same way the fuzzy skin of a peach can be eaten. It’s great when mixed with other fruits such as strawberries, pineapple and banana.
It is actually a giant berry and has more vitamin C than an orange. It’s loaded down with fiber, vitamin E, polyphenolis, potassium, magnesium & zinc. And it is my nephew, Kennan Ward’s favorite fruit. (Kennan is another great thing that starts with K).
Kale, Kiwi & Banana Smoothie
2 kiwi, peeled and cut into small chunks
1 cup of kale
1 banana, peeled and chopped
quarter of avocado (love the color)
handful of sliced almonds
Half a lemon squeezed into mixture
1 cup unsweetened almond milk
1 cup vanilla nonfat Greek yogurt
And there you have K – as you can tell I substituted spinach for kale (I didn’t know I was out of kale). I think this might be one of my favorite smoothies. What about you? Do you have a favorite kale or kiwi recipe or maybe another food in the K family?
These mild peppers come with only 4 calories and just 0.91 gram of carbohydrates in a serving. If you looking for low-carb you can’t get any better. They also have less than a gram each of protein and fat.
What they do have is a rich amount of vitamin C and A. Vitamin C is an antioxidant that works to project cells from damage. Vitamin A is known for helping keep skin and eyes healthy.
Capsaicin is the stuff that makes your eyes water if you get too much. It is also a potent anti-inflammatory agent.
If you want the milder peppers avoid the older one with the white wrinkles. The older a pepper gets the hotter it gets. Just like us girls. 🙂
At first I was just going to give you a pepper popper recipe, but I thought there has to be a way to add them to my smoothie list. I have to confess when it comes to heat I’m a baby.
But with yogurt, vanilla and a bunch of blackberries a touch of zap is fun and refreshing. If you have a problems with the all the seeds in blackberry switch them out with cherries.
Blackberry & Jalapeno Smoothie
1 cup of frozen blackberries (or cherries)
1 medium banana
1/2 jalapeno (scrape out insides and chop)
1/2 cup unsweetened almond milk
1 pure vanilla extract
1 Vegan Smart Vanilla nutritional shake
I couldn’t think of any other J healthy foods. Can you and do you love jalapeno peppers or avoid them?
First of all you can not get high from hemp. Even though hemp and marijuana are both made from the Cannabis plant, hemp seeds contains less than a trace of THC which is the psychoactive substance in marijuana.
What hemp does have is a complete source of protein, which means that they provide all the essential amino acids. Complete protein sources are very rare in the plant kingdom. Quinoa is the only other example of a complete, plant-based protein I can think of. Hemp seeds are also rich in healthy fats. They have a 3:1 ratio of omega-6 to omega-3 along with good amounts of vitamin E, phosphorus, potassium, magnesium, calcium, iron and zinc.
Whole hemp seeds are high in fiber, both soluble and insoluble. This is great stuff for your digestive health. I made the mistake of buying shelled hemp seeds. They have less than 1g of fiber, but all the other good stuff.
Soluble fiber forms a gel-like substance in the gut. It is a valuable source of nutrients for the beneficial digestive bacteria, and may also reduce spikes in blood sugar and regulate cholesterol levels.
Insoluble fiber adds bulk to fecal matter and may help food and waste pass through the gut. Consuming insoluble fiber has also been linked with a reduced risk of diabetes.
This is great stuff for your digestive health. I made the mistake of buying shelled hemp seeds. They have less than 1g of fiber.
This week I will be adding three tbs of hemp seeds to one of my smoothies every day.
This is one I had today:
Three tbs of hemp
one cup kale
one cup red & black grapes
one cup frozen blueberries
one cup unsweetened almond milk
I threw it all in my Ninja for about 40 seconds. I like the bites of graped you can see in the smoothie.
I had a hard time finding healthy foods that start with H. Did I miss one? Do you know of any healthy H foods
This sounds like the beginning of a great adventure. Day four in the A to Z Blogging Challenge brings us the letter D. At first all I could find were Dandelion Greens. (Yes, I’m making a face) If you like them, well… that’s good and you should keep eating those bitter green stems. I hear they’re good with eggs. (My mother taught me not to gag.) I would rather spend time talking about dragons, dry wine and dark chocolate.
I had seen dragon fruit in the store but it looks so exotic I had no idea what to do with it, so I waked right past. With the challenge I wanted to take pictures of it and I went to on-line videos on-line. What did I find? It is one incredible fruit that is easier to use than it looks. It also has a very mild flavor (between a kiwi and melon).
Before we get the knife and dig in, lets look at everything this gorgeous fruit can do for you.
Dragon fruit is rich in vitamin C and fibers that help provide an overall healthy body. Dragon fruit boosts immune system and promotes healing of wounds and cuts.
Because of the richness in fibers, Dragon fruit aids in the digestion of food. We have learned how important this is to a healthy body and weight loss. Studies also suggest that Dragon fruit promotes the growth of pro-biotics.
Dragon fruit can help lower blood glucose levels in type 2 diabetes. Studies also suggest that the the glucose found in Dragon fruit aids in controlling the blood sugar level for diabetes patients.
Dragon fruit prevent formation of cancer causing free radicals.
Dragon fruit helps to control cholesterol level. Dragon fruit is also rich in flavonoids that are known to have favorable effects against cardio related disease.
Dragon fruit improves eye sight.
Dragon fruit improves memory.
Wow! So why have I waited do long to try it?
With the mighty dragon flying into my kitchen you would think I’d be done with the Dd, but there is more! I am loving my smoothies, but enjoying a meal is still important. Remember I’m in this for the long haul so I need to be able to sustain this new lifestyle.
This evening when I got home the sun was just starting to set and the breeze was cool, so we grabbed a bottle of Cabernet Sauvignon along with some dark chocolate, strawberries and raspberries. Now set back and relax. Yes, wine (the dry kind has the most health benefits.) It does have to be a dry. Here’s a list:
In the Mediterranean diet, wine has also long been considered one of the key health-promoting components.Some population-based studies point to a relationship between wine intake and improvements in insulin sensitivity. When your body is more efficient at using carbs, you will have better health and easier fat loss.
It’s not about red or white, it has more to do with dry or sweet. Dry wines have a lower sugar count. Sorry to say for many of the fruity wine lovers that dry wines generally have less than 1 gram (g) of carbohydrates (sugars) per ounce while the carb content of sweet wines can be upwards of 1.5 to 2g per ounce. Yes, it seems the dry wine is the good guy.
Healthy living in not about starvation and denial – it’s about finding balance and moderation. Pour a glass of your favorite wine, and munch on some berries with the dark chocolate. The mix of flavors on your taste buds is divine.
So when it comes to Dds what did I miss? Any favorite treats or places that just make life better?
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.
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.
You can use a cork-screw or a Philips screw-driver with a hammer to punch holes in the three “eyes” of the coconut.
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.
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.
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. 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).
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.
Welcome to day two of the April A to Z Blogging Challenge. Today we are exploring healthy foods in the B column. The reason I put bacon in the title was not to tease you, but to bring out the point that living healthy is not about denial. It’s about making daily choices that benefit your body and mind. you can still enjoy the things that you love. Moderation is good.
I’m in this for the long haul so I want to able to maintain not destroy. I still cook real bacon to a crunchy crisp and eat a slice with my eggs every once in a while and I’ll add the bacon dripping to my potato salad…we don’t eat it that often so might as well make it right.
As I eat better and fill my body with rich foods of the earth I found I don’t really crave sweets or fatty foods as much. That might just be me. Check in with me next year and we’ll see how I’m doing.
Now back to the food of the day: Bananas, Berries & Beets.
You can’t go wrong with Bananas. They’re one of the most consumed fruit on the planet. They provide potassium and fiber and help the body absorb calcium, so they are perfect with that skim milk or almond milk smoothie. They also add a creamy texture, like the avocado.
They’re also a feel good fruit. Banana’s increase the level of dopamine, serotonin & nor-epinephrine…you know, the stuff that makes your brain happy. Yes, bananas can ward off depression. So instead of the gallon of ice cream eat a banana. At least cut one or two up and add to the ice cream. (and it will absorb the calcium)
If you’re looking for something with high benefits, but low calories pick up some berries! Blueberries are my favorite. They help maintain healthy levels of blood sugar even lowering it,(perfect fruit if your diabetic or just trying to lose weight) protects vision and improves memory. It is another brain food that helps keep your cognitive skills sharp. Along with all that, they provide vitamins C and K and manganese. The compounds that give them their beautiful vibrant color is linked with helping inflammation and building up your immune system. Blackberries also have much of these healthy characteristics and are high in fiber. (we love our fiber, but *side note* remember you need to drink plenty of water to help the body processes easier.)
BEETS!!! Beets? Yuck. Yes!! Beets are awesome in so many ways.
The betalain that gives the deep, rich red color of the beet is an antioxidant that could help ward off cancer and other diseases. It pretty much has a whole alphabet of vitamins, along with potassium boosting your immune system. The greens of the beets are good too. They carry a whopping 44 milligrams of calcium, so pair it with a banana (in a smoothie) and your bones will thank you.
With all that, we’re still not done with the beet. It has compounds that can lower blood pressure and LDL cholesterol. It helps your hard working muscles and joint relax. (anti-inflammatory) Yes, beets are worth the time. So find a way to eat them. They are jammed full of hard to get nutrients. If you don’t like smoothies, try roasting your beets or cut them very thin and add them to your salad with some bacon & walnuts.
To get this rich color you can’t add green to this smoothie.
1/2 Peeled and sliced beet
1 cup frozen organic organic blueberries
1 cup frozen strawberries
1/2 organic banana
1 Tb flax seed
1 cup Oikos Triple Zero Nonfat Greek Yogurt (Vanilla)
1 cup unsweetened almond/coconut milk
For the smoothie above
1 cup of organic spinach (fresh or frozen)
1 organic banana
1 cup of organic blueberries
1 hand full of organic blackberries
1/2 beet peeled and sliced
2 Tb Oikos Triple Zero Nonfat Greek Yogurt (Vanilla)
1 cup unsweetened almond milk
For a note on color:
*Warning* When you mix colors opposite on the color they neutralize each other – you know, green & red, purple & yellow, orange & blue turn into browns, greys, & swamp water green. All those colors that look vibrant next to each other turn dirt colors when the blades mangle them together. That is way you see so many of my smoothies before the blend. 🙂
So do you have a favorite healthy B food I left out? Broccoli, beans, Brussels sprouts…