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?
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?
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…