Two favorite late summer and fall treats of mine are candy apples and fresh apple cider.
A juicy fresh apple dipped in sweet sugary glaze and eaten on a stick is pure heaven.
Chase it with iced cold tangy cider then it become sinful.
To recapture the fun and enjoy the benefits of the apples I added it to my regular veggie / fruit smoothie selection.
County Fair - Apple Smoothie
1/2 cup apple cider
1/2 cup rice or soymilk
1 Tbls. natural peanut butter ( almond or cashew butter OK)
1/2 tsp. vanilla
1 tsp Flax / Hemp oil
1 tbls Raw Honey
6- 8 ice cubes
1 medium apple
Blend all well in the blender, serve immediately.
OPTIONAL:
Freeze apple slices and use in smoothie
Freeze cider in ice cube tray and 4-8 cubes for ½ cup cider.
Drink and enjoy the season.
Sunday, October 25, 2009
Wednesday, June 17, 2009
Black Bean- Avocado Salad- Great Summer Fuel
Now that summer is approaching and the City market (Farmers market) is hopping,
This salad uses great goodies from the market and a few from produce section at the local market.
AVOCADO-BEAN SALAD
2 avocados (diced)
1 large red onion ( diced
1 bunch of green onions[6-8] ( chopped fine)
1 bulb garlic, 6-7 cloves (smashed/chopped)
1 bunch cilantro (chopped fine)
1/4 up chives (chopped)
1 green bell pepper (diced
1 red bell pepper ( diced)
1 yellow pepper (diced)
1 finely chopped jalapeno pepper (more /less to taste)
Juice from 2 limes
3 Tbs Extra Virgina Olive oil
1 can Black beans (no salt/ drained)
Combine all ingredients. Store in Fridge for 2 hours.
Serve alone or put over a plate of your favorite greens. Can also be used as a salsa.
This is an amazing and refreshing combination.
This salad uses great goodies from the market and a few from produce section at the local market.
AVOCADO-BEAN SALAD
2 avocados (diced)
1 large red onion ( diced
1 bunch of green onions[6-8] ( chopped fine)
1 bulb garlic, 6-7 cloves (smashed/chopped)
1 bunch cilantro (chopped fine)
1/4 up chives (chopped)
1 green bell pepper (diced
1 red bell pepper ( diced)
1 yellow pepper (diced)
1 finely chopped jalapeno pepper (more /less to taste)
Juice from 2 limes
3 Tbs Extra Virgina Olive oil
1 can Black beans (no salt/ drained)
Combine all ingredients. Store in Fridge for 2 hours.
Serve alone or put over a plate of your favorite greens. Can also be used as a salsa.
This is an amazing and refreshing combination.
Thursday, March 12, 2009
Hydration Season ( Getting Sweaty Now !!)
As the sneaky warm pre-spring days come many of us that have been active begin to really sweat and with that we need to focus more on drinking enough water and remaining hydrated. Hydration is a year round sport- even though we aren’t sweating we are losing fluid as we are active daily, but it is much more apparent and important when we drip with sweat as the warm –hot weather approaches.
The recommended daily two quarts (8 cups) water can come from many drinks but water is the best source since it is free of calories, sugar, coloring, caffeine and alcohol. Studies have shown that maintaining proper hydration (64 ounces is just a starting point) is helpful for the immune system, skin, digestion and many other health issues.
If you have an illness that is causing coughing, sneezing, nausea, diarrhea or sweating, you will need to increase fluid intake to make up for the extra loss. Added water also helps in recovery from many ailments.
Extra fluid is needed in hot weather and when you exercise. In temperate weather we need plenty of water but as the thermometer rises we need to increase our intake.
Time Water needs
15 minutes 1 cup
30 minutes 2 cup (16oz/pint)
60 minutes 4 cups (quart/liter)
These are just starting points- pay attention to your body and adjust accordingly.
Another tool is to weigh yourself before and after sweating- 1 pound of weight loss should be replaced with a pint of water.
Remember to eat properly after sweaty workouts to replace the important minerals as you replace the fluids.
Sports drinks with electrolytes as well as electrolyte supplements (modern version of the old school salt tablets) can be beneficial along with a proper balanced diet. The key electrolytes can be found in many of the foods we eat.
The electrolytes to focus on : sodium, potassium, calcium, chlorine, magnesium, and Bicarbonate. Include foods that have these important minerals in your diet- greens, broccoli, cabbage, whole grains, fruits.
* Start hydrating early. Drink 1-2 cups of water when you first get up in the morning. Like Chicago voting- Drink early and Drink Often.
* Keep a water bottle with you all day long. Carry a 1 or 2 Quart/Liter bottle- Empty it !
* Drink 1-2 cups of water- 30 minutes before exercise.
* Drink 1 cup of fluid every 15 minutes of exercise.
* Replenish lost fluids (2 cups of fluid for every pound lost during exercise).
* Keep drinking even after your thirst is quenched.
* Water OR Sport Drinks – sports drinks may be a good option for longer bouts of exercise because they contain valuable electrolytes.
Drinking water at every opportunity can cause serious problems, such as hyponatremia or water intoxication. As the water content of the blood increases, the salt content is diluted. Consequently the amount of salt available to body tissues decreases, which can lead to problems with brain, heart and muscle function. Eating properly and appropriate supplementation can pr3vent this problem.
The recommended daily two quarts (8 cups) water can come from many drinks but water is the best source since it is free of calories, sugar, coloring, caffeine and alcohol. Studies have shown that maintaining proper hydration (64 ounces is just a starting point) is helpful for the immune system, skin, digestion and many other health issues.
If you have an illness that is causing coughing, sneezing, nausea, diarrhea or sweating, you will need to increase fluid intake to make up for the extra loss. Added water also helps in recovery from many ailments.
Extra fluid is needed in hot weather and when you exercise. In temperate weather we need plenty of water but as the thermometer rises we need to increase our intake.
Time Water needs
15 minutes 1 cup
30 minutes 2 cup (16oz/pint)
60 minutes 4 cups (quart/liter)
These are just starting points- pay attention to your body and adjust accordingly.
Another tool is to weigh yourself before and after sweating- 1 pound of weight loss should be replaced with a pint of water.
Remember to eat properly after sweaty workouts to replace the important minerals as you replace the fluids.
Sports drinks with electrolytes as well as electrolyte supplements (modern version of the old school salt tablets) can be beneficial along with a proper balanced diet. The key electrolytes can be found in many of the foods we eat.
The electrolytes to focus on : sodium, potassium, calcium, chlorine, magnesium, and Bicarbonate. Include foods that have these important minerals in your diet- greens, broccoli, cabbage, whole grains, fruits.
* Start hydrating early. Drink 1-2 cups of water when you first get up in the morning. Like Chicago voting- Drink early and Drink Often.
* Keep a water bottle with you all day long. Carry a 1 or 2 Quart/Liter bottle- Empty it !
* Drink 1-2 cups of water- 30 minutes before exercise.
* Drink 1 cup of fluid every 15 minutes of exercise.
* Replenish lost fluids (2 cups of fluid for every pound lost during exercise).
* Keep drinking even after your thirst is quenched.
* Water OR Sport Drinks – sports drinks may be a good option for longer bouts of exercise because they contain valuable electrolytes.
Drinking water at every opportunity can cause serious problems, such as hyponatremia or water intoxication. As the water content of the blood increases, the salt content is diluted. Consequently the amount of salt available to body tissues decreases, which can lead to problems with brain, heart and muscle function. Eating properly and appropriate supplementation can pr3vent this problem.
Wednesday, February 4, 2009
The Blender- A Runnersbest Kitchen Friend
I have been using a blender for a couple of years as a regular tool in my vegetarian kitchen.
I make smoothies, mix dressings and sauces. As a Vegan athlete I have found it to be extremely valuable in making smoothies for post-workout refueling and recovery as well as daily consumption of greens, veggies and fruit.
To eat the amount of greens I can blend( 1 pound plus) and drink would take me- with a human mouth- 60-90 minutes. I can make a smoothie( with some good water) and drink in 10-30 minutes.
I can add a veggie protein powder (hemp is a current fave) to a celery, grapefruit,banana, frozen berry, soy yogurt and water smoothie and have a great carb , electrolyte and protein recovery drink for after a workout and my belly has an easy time digesting and extra blood can go to the recently used and abused muscles.
I recently bought a blender from Blendtec , http://www.blendtec.com/Blenders.aspx and love it. I had worn out 2 smaller blenders in the last year and the Blendtec blade and motor (3hp) were appealing in the speed potential. And I have not been disappointed.
I can blend a pound of kale or other heavy green in a few minutes compared to the 15 minutes in the past. I can have the smoothie in a cup and bottle ( for consuming during the day) and the blender clean in 15 minutes total.
I make smoothies, mix dressings and sauces. As a Vegan athlete I have found it to be extremely valuable in making smoothies for post-workout refueling and recovery as well as daily consumption of greens, veggies and fruit.
To eat the amount of greens I can blend( 1 pound plus) and drink would take me- with a human mouth- 60-90 minutes. I can make a smoothie( with some good water) and drink in 10-30 minutes.
I can add a veggie protein powder (hemp is a current fave) to a celery, grapefruit,banana, frozen berry, soy yogurt and water smoothie and have a great carb , electrolyte and protein recovery drink for after a workout and my belly has an easy time digesting and extra blood can go to the recently used and abused muscles.
I recently bought a blender from Blendtec , http://www.blendtec.com/Blenders.aspx and love it. I had worn out 2 smaller blenders in the last year and the Blendtec blade and motor (3hp) were appealing in the speed potential. And I have not been disappointed.
I can blend a pound of kale or other heavy green in a few minutes compared to the 15 minutes in the past. I can have the smoothie in a cup and bottle ( for consuming during the day) and the blender clean in 15 minutes total.
Thursday, December 4, 2008
Cauliflower - Fun on the tongue
I remember reading about low carb diets and the holiday "eatin season" a few years ago.
i made a small batch of mashed potatoes/cauliflower and enjoyed them. As an athlete I think the low carb diets are foolish and possibly bad for us (we can ask the good Dr about that). Now a life filled with processed carbs and fats is detrimental to healthy living but a proper balance in the diet carbs, protein and fats will work every time. Time to get of the soapbox and focus on the fun of basic mashed cauliflower.
Cauliflower - by itself has ( per 1/2 cup)-14 calories, 2.5 g carbs, <1/2 G fat, 1.1 g protein, Vitamin C, calcium and iron, Plus some other important mineral and vitamins.
This recipe includes a soy margarine, and soymilk and chopped garlic so all those ingredients add to the benefits of this hearty dish.
1 heads of cauliflower ( chopped into 3/4 inch pieces)
enough water to cover the cauliflower by 1/2 inch
1/8 - 1/4 cup garlic chopped (to taste)
soymilk (room temperature)
margarine(no transfat) (soft)
sea salt
white pepper
1) Boil water and 1 tbs seas salt
2) Boil the cauliflower until soft -add a small amount of garlic (until water is down below veggies)
3) Drain and reserve the water
4)Place the cauliflower back in pot
5) add rest or garlic and mash
6) add 3-4 tbs margarine and mix in
7) 1/4 cup soymilk , 1/4 cup cooking water
8) mix and finish mashing
9) add 1/2 tbs white pepper
10) Place in casserole dish, cover and bake /keep warm in 200 degree oven
This is delicious and fun way to get good veggies and avoid all the fat of traditional potatoes.
Variations abound for fun ways to make this.
i made a small batch of mashed potatoes/cauliflower and enjoyed them. As an athlete I think the low carb diets are foolish and possibly bad for us (we can ask the good Dr about that). Now a life filled with processed carbs and fats is detrimental to healthy living but a proper balance in the diet carbs, protein and fats will work every time. Time to get of the soapbox and focus on the fun of basic mashed cauliflower.
Cauliflower - by itself has ( per 1/2 cup)-14 calories, 2.5 g carbs, <1/2 G fat, 1.1 g protein, Vitamin C, calcium and iron, Plus some other important mineral and vitamins.
This recipe includes a soy margarine, and soymilk and chopped garlic so all those ingredients add to the benefits of this hearty dish.
1 heads of cauliflower ( chopped into 3/4 inch pieces)
enough water to cover the cauliflower by 1/2 inch
1/8 - 1/4 cup garlic chopped (to taste)
soymilk (room temperature)
margarine(no transfat) (soft)
sea salt
white pepper
1) Boil water and 1 tbs seas salt
2) Boil the cauliflower until soft -add a small amount of garlic (until water is down below veggies)
3) Drain and reserve the water
4)Place the cauliflower back in pot
5) add rest or garlic and mash
6) add 3-4 tbs margarine and mix in
7) 1/4 cup soymilk , 1/4 cup cooking water
8) mix and finish mashing
9) add 1/2 tbs white pepper
10) Place in casserole dish, cover and bake /keep warm in 200 degree oven
This is delicious and fun way to get good veggies and avoid all the fat of traditional potatoes.
Variations abound for fun ways to make this.
Friday, August 29, 2008
Gazpacho Schizophrenia
I just ate my 7th gazpacho variation. Now I am becoming an even bigger fan of this dish as I have Watermelon-based, Tomatillo/salsa-based, Green tomato, Cucumber and a few others.
WOW what a fabulous creation and for the Hot summer there is nothing quite like a bowl of energizing and delicious soup with some cukes/onions/beets on the side.
It is also a Raw food so all the goodies still have all of their life giving enzymes and vitamins- especially when purchased at the Farmers Market.
WOW what a fabulous creation and for the Hot summer there is nothing quite like a bowl of energizing and delicious soup with some cukes/onions/beets on the side.
It is also a Raw food so all the goodies still have all of their life giving enzymes and vitamins- especially when purchased at the Farmers Market.
Tuesday, July 8, 2008
Green Energy- Power rom the Sun
Summer is a great time to eat raw foods and stay away from the hot oven.
Smoothies are great way to quickly, easily and deliciously get a lot of fresh greens and other goodies.
You need a reliable blender (I will be getting a Blendtec or Vitamix soon as my Oster is slowly dying) and a few bottles to store the drinks during the day.
The recipes are just 2 of my current favorites. The options are truly unlimited.
2 Quarts of Tossed Salad
1 head Green or Red Leaf Lettuce ( organic and rinsed)
1 medium cucumber –quartered lengthwise
2 medium tomatoes – quartered
1 medium orange, peeled, quartered
1 frozen banana (fresh OK)
1 Tbs walnut oil
2 Tbs Chia seeds
2 cups frozen berries
1-3 cups water
Put 1 cup of water in blender and start with lettuce and use cucumber to push as needed.
Add remaining items in order. Add small amount of Water to help blend.
Add water to fill blender to full 64 oz.
Drink both quarts throughout the day.
Green Energizer
6-10 kale leaves, organic and rinsed
2-3 celery stalks
1 medium cucumber
1 grapefruit, peeled and quartered
2 Medium Tomatoes- quartered
1 medium sweet onion
2 cups frozen berries
1 Tbs Flax seed oil
1-3 cups water
Put 1 cup of water in blender and start with kale , I leaf at time,use celery to push as needed. Add remaining items in order. Add small amount of Water to help blend.
Add water to fill blender to full 64 oz.
Drink both quarts throughout the day.
Smoothies are great way to quickly, easily and deliciously get a lot of fresh greens and other goodies.
You need a reliable blender (I will be getting a Blendtec or Vitamix soon as my Oster is slowly dying) and a few bottles to store the drinks during the day.
The recipes are just 2 of my current favorites. The options are truly unlimited.
2 Quarts of Tossed Salad
1 head Green or Red Leaf Lettuce ( organic and rinsed)
1 medium cucumber –quartered lengthwise
2 medium tomatoes – quartered
1 medium orange, peeled, quartered
1 frozen banana (fresh OK)
1 Tbs walnut oil
2 Tbs Chia seeds
2 cups frozen berries
1-3 cups water
Put 1 cup of water in blender and start with lettuce and use cucumber to push as needed.
Add remaining items in order. Add small amount of Water to help blend.
Add water to fill blender to full 64 oz.
Drink both quarts throughout the day.
Green Energizer
6-10 kale leaves, organic and rinsed
2-3 celery stalks
1 medium cucumber
1 grapefruit, peeled and quartered
2 Medium Tomatoes- quartered
1 medium sweet onion
2 cups frozen berries
1 Tbs Flax seed oil
1-3 cups water
Put 1 cup of water in blender and start with kale , I leaf at time,use celery to push as needed. Add remaining items in order. Add small amount of Water to help blend.
Add water to fill blender to full 64 oz.
Drink both quarts throughout the day.
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