5 Healthy Ingredients, 1 Incredible Smoothie

Here’s a Matcha Mint Chip Smoothie recipe from nutritionist Sara Vance that’s full of superfoods. It’s designed to boost your energy, reduce anxiety, and improve digestion…

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Here’s a Matcha Mint Chip Smoothie recipe from nutritionist Sara Vance that’s full of superfoods. It’s designed to boost your energy, reduce anxiety, and improve digestion. This smoothie includes:

  1. Matcha

In Japanese, the word ma means powder and the word cha means tea, so literally translated, matcha means “powdered tea”. Matcha is shade-grown and carefully harvested and ground into a fine powder, which is dissolved into water to create matcha tea. The fact that matcha is powdered makes it ideal for culinary uses (as it can be easily mixed into many recipes). With slightly more caffeine than regular green tea, but less than coffee, matcha provides energy without creating a jittery feeling.

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  1. Mint

There’s nothing better than mint for extra freshness. It also supports healthy digestion and may be helpful in relieving headaches.

  1. Raw Cacao Nibs

In addition to providing a delicious chocolatey and nutty flavor to recipes, raw cacao nibs also are a rich source of magnesium, antioxidants, and fiber.

  1. Coconut Water

Coconut water is brimming with electrolytes, making it a wonderfully delicious and hydrating beverage, with just the right amount of natural sweetness.

  1. Chia Seeds

One my all-time-favorite superfoods, chia seeds are an excellent source of omega-3s, protein and minerals. Chia seeds also help to thicken up your smoothie — they’re an essential addition to all my smoothies!

Matcha Mint Chip Smoothie

Ingredients

  • 1 cup of coconut water
  • 1-2 tablespoons of chia seeds
  • 1/2 scoop of plant-based protein
  • 1/2 teaspoon matcha powder
  • 1 small bunch of fresh mint leaves (about 1/3 cup loosely packed)
  • 1 big handful of baby spinach (about 3/4 cup loosely packed)
  • 1-2 drops of mint essential oil (optional, but it makes a stronger mint flavor)
  • 1/2 teaspoon of vanilla extract
  • A small pinch of pink Himalayan salt (brings out flavors and sweetness, adds minerals)
  • Desired amount of ice
  • Top with 1-2 tablespoons raw cacao nibs

Preparation

  1. Put the coconut water, chia seeds, protein powder and matcha into the blender, allow to soak 3 minutes.
  2. Add in the mint, spinach, essential oil, vanilla, pinch of salt, blend to combine.
  3. Add in ice to make your desired thickness, blend. Pour into glass, top with raw cacao nibs.

 

Sara Vance is Nutritionist and the author of The Perfect Metabolism Plan. She is a passionate advocate for natural/nutritional approaches to health. Thanks to Mindbodygreen.com for permission to reprint this excerpt. Photo courtesy Sara Vance.

 

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Kale-Packed Lemonade? Summer Yummy!

Satisfy your summer lemonade craving with this kale-packed version. Refreshing, cleansing and delicious, this superfood-packed juice will have you feeling…

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Satisfy your summer lemonade craving with this kale-packed version.

Refreshing, cleansing and delicious, this superfood-packed juice will have you feeling clean from the inside out. Who needs beauty creams and serums when you’re getting all of that vitamin K, vitamin C, plus antioxidants in one tasty drink?

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Sweet Kale Lemonade

Serves 2

Ingredients

  • 1½ large cucumbers, unpeeled
  • 1 lemon, peeled
  • 2 cups kale leaves, tough stems removed
  • 2 cups baby spinach
  • ¼ Fuji apple

Preparation

Put all the ingredients into a high-powered juicer and juice. Serve immediately.

This recipe is excerpted from Clean Green Eats: 100+ Clean-Eating Recipes to Improve Your Whole Life

Reprinted with special thanks to Mindbodygreen.com.  Photo courtesy of the author.

 

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Recipe: Insanely Simple Curried Chickpea Salad

This protein-packed, uber-simple recipe is ideal for taking to work for a lunch on a bed of greens, in a butter lettuce…

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by Roberto Martin

This protein-packed, uber-simple recipe is ideal for taking to work for a lunch on a bed of greens, in a butter lettuce cup, or just eaten with crackers. It can be used as a sandwich filler, a wrap, or scooped onto seasoned sliced tomatoes when they are in season. It’s super versatile. My 9-year-old likes it, and that’s saying something.

Curried Chickpea Salad

Ingredients

  • 1 cup dried chickpeas, soaked then cooked until very tender, or two 15-ounce cans chickpeas, drained and rinsed
  • 3 celery ribs, diced small
  • 1 large organic Granny Smith apple, peeled and diced small
  • 1/2 cup toasted chopped pecans
  • 1/2 cup currants or raisins
  • 1/3 cup vegan mayonnaise
  • 1 tablespoon curry powder
  • 2 tablespoons agave syrup
  • 2 whole scallions, green parts thinly sliced and white parts minced
  • 1 large garlic clove, minced
  • kosher salt and freshly ground black pepper to taste

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Preparation

1. Place half of the chickpeas in a food processor and pulse them once or twice to chop them up a bit. This can also be done in a bowl with a potato masher.

2. Place the chickpeas and the rest of the salad ingredients in a large bowl and mix them with a rubber spatula until well combined.

3. Season the salad with salt and pepper then cover and refrigerate it for 30 minutes minimum before serving.

Roberto Martin is the author of the New York Times bestseller Vegan Cooking for Carnivores, and Roberto’s New Vegan Cooking, and is the Owner and Head Chef of Elevate, a Los Angeles-based vegan restaurant. As a personal chef (working with celebrities including Ellen DeGeneres and Portia de Rossi), he focuses on nutrition and health. Martin lives with his family in Southern California.  Thanks to mindbodygreen.com for permission to excerpt.

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The Ultimate Green Juice

Juicing Offers Life Enhancing Benefits – According to weight loss expert Joe Cross, “Juicing offers many life-enhancing…

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Who juices?

Juicing Offers Life Enhancing Benefits

According to weight loss expert Joe Cross, “Juicing offers many life-enhancing health benefits including a faster, more efficient way to absorb immune boosting nutrients naturally found in fruits and vegetables.  It provides a way to access digestive enzymes typically locked away in the fiber matrix of whole fruits and vegetables.”

The founder of Moon Juice, Amanda Chantal Bacon believes that food is equal part art and medicine; as much about pleasure as healing.  Her ultimate green juice, which she describes below, has five key ingredients. “My Goodness Greens juice leans toward the practical and potent; it was the impetus for my own healing journey and exemplified what consuming plants could do for our bodies and minds.”

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Ultimate Green Juice

  1. Celery

Celery is a great juice-producer and can be used with all the rest of the leafy greens as a vehicle — alternate celery stalks with celery leaves in the juicer for juiciest results. Celery’s green, ribbed stalks are rich in minerals, amino acids, and B vitamins. Its alkaline minerals calm the nervous system, serving as an alkalizing, rehydrating nerve tonic with electrolytes.

  1. Parsley

Historically, parsley has been honored as a medical cure-all. Extremely high in chlorophyll, it contains more vitamin C than any other vegetable, which helps with iron absorption, and is also high in iron, magnesium and potassium. Wonderful for teeth and eyes, parsley is a diuretic and a uterine tonic that will help regulate menstruation, as well as a general stimulant and aid to digestion.

  1. Spinach

These dark green leaves are loaded with vitamins K and A, folate, magnesium, calcium, potassium, minerals, amino acids, and iron. Spinach mitigates toxins in the body and leaves us with beautiful skin. It’s particularly good for treating acne, improving hair growth, aiding alkalinity, healing wounds, gum maintenance, constipation, depression, fatigue, weakness and regulating the thyroid gland.

  1. Dandelion

Dandelion is rich in calcium and great for bone health. It’s the best liver cleanser, and it heals, tones and protects both the liver and the gall bladder by producing bile. It’s also great for blood sugar maintenance, it’s a germicidal and fungicidal, it’s lovely for the skin and intestinal maintenance and it’s a powerful diuretic and rich in iron to improve your energy and treat anemia.

  1. Kale

Kale is one of the most nutrient-dense foods on the planet, contains more calcium than milk and is way more bio-available, and is especially good for the eyes, skin, and muscles, and is a super anti-carcinogen.

What’s your favorite juice recipe?

Thanks to mindbodygreen.com for permission to reprint this excerpt.

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Recipe: Gluten-Free Nutella Granola with Cashew Milk

This granola is one of my favorite breakfasts to have on hand, with its perfect level of sweetness…

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This granola is one of my favorite breakfasts to have on hand, with its perfect level of sweetness and delightful pops of crunch from the toasted quinoa. When you eat this granola, the milk turns chocolaty and tastes exactly like the Cocoa Puffed milk of yore — so delicious! You have to try.

Gluten-Free Nutella Granola

NutellaGranolaCerealMylk-850x850Ingredients

  • 3 cups raw oats
  • 1 cup raw buckwheat
  • 1 cup hazelnuts, rough chopped
  • 1 cup toasted or puffed quinoa
  • 1/3 cup chia seeds
  • 1/2 teaspoon sea salt
  • 1/4 cup coconut sugar
  • 1/3 cup maple syrup
  • 1/3 cup coconut oil
  • 2 teaspoon vanilla
  • 1/2 cup cocoa powder

 

 Preparation

1. Combine oats, buckwheat, hazelnuts, quinoa, chia and coconut sugar and mix well.

2. In a small saucepan, add coconut oil, maple syrup, vanilla salt and cocoa powder; stirring constantly until coconut oil is melted and mixture is smooth.

3. Pour over dry ingredients and stir well, then spread in an even layer on parchment lined baking sheets.

4. Bake at 350 degrees Fahrenheit for 20 minutes, then remove from oven and store in jars at room temp for 2 to 3 weeks.

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Cashew Milk

Ingredients

  • 1 cup cashews, soaked for 2-3 hours, then drained
  • 1 cup shredded dried coconut, soaked in hot water for 10 minutes, then drained
  • 4-5 cups water, based on desired thickness (4 cups makes more of a whole milk feel, and 5 is closer to skim)
  • Pinch of sea salt

Preparation

Blend all ingredients on high for 2 to 3 minutes, or until very well combined, then strain out solids using a dish towel or nut milk bag, squeezing well to get all liquid out.

Milk keeps for 4 to 5 days in the fridge.

About the Author

Liz Moody is the woman behind the popular healthy food Instagram account @notcrazyhealthy, where she posts daily recipes and health tips. Named one of the best healthy Instagram’s to follow by Glamour.com, she’s also been featured on Redbook and Health Magazine. Having lived in Europe, South America, and the US, she’s passionate about making healthy choices accessible everywhere, and as such has recently launched EatWell Europe, the world’s first healthy food travel guide.

Thanks to mindbodygreen.com for permission to reprint this excerpt.

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Recipes: Chickpea, Cucumber + Avocado Salad

Perfect for Summer Lunches and Dinner Parties – With the weather getting warmer, a delicious, cold, refreshing salad…

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by Abigail Keeso

Perfect for Summer Lunches and Dinner Parties

With the weather getting warmer, a delicious, cold, refreshing salad is sometimes just what the body needs. This delicious chickpea, cucumber and avocado salad does the trick. It only takes 10 minutes to throw together, and is perfect for summer lunches and dinner parties.

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Chickpea, Avocado + Feta Salad

Serves 4 – Ingredients

  • 1 can chickpeas, drained and rinsed (19 oz.)
  • 1 cucumber (diced)
  • 4 green onions (diced)
  • 1/4 cup parsley (chopped)
  • 1 avocado (diced)
  • 4 cups baby spinach
  • 1/2 cup feta cheese
  • 1 lime (juiced)
  • 1/2 lemon (juiced)
  • 2 tablespoons extra virgin olive oil
  • sea salt and black pepper (to taste)

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Preparation

1. Combine chickpeas, cucumber, green onion, parsley, avocado, baby spinach and feta cheese together in a large salad bowl.

2. Drizzle with lime and lemon juice and add the extra virgin olive oil.

3. Toss well until evenly distributed. Divide into bowls and season with sea salt and black pepper to taste. Enjoy!

About the Author

Abigail Keeso is a Registered Nurse, Culinary Nutrition Expert and co-founder of That Clean Life, a platform that makes eating healthy simple and fun.

Thanks to mindbodygreen.com for permission to reprint this excerpt.

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