Monday, October 24, 2016

My Miracle Green Smoothie

If you are looking for a powerful green smoothie that both energizes and stabilizes blood sugar, look no further. This great tasting " miracle" smoothie is the perfect way to start your day. It is made from a variety of greens in an almond milk base.

Do you ever feel stressed, overextended, frazzled, or exhausted?  A nutrient dense power smoothie will not only taste delicious but will also nourish your body with energizing vitamins, minerals, live enzymes and antioxidants that may help supply needed energy and nutrients in this one glass. I call it my miracle smoothie because it's a real pick me up when I'm run down !

We know breakfast is one of the most important meals of the day,  but sometimes I just don't know what to eat or don't have time to cook. This green smoothie can be made in minutes and gives you the start of the day that your body is craving. It can be made quickly and is easy to digest and absorb.

You can include greens, seeds, probiotics etc right into your smoothie! One drink with everything you need. Since you can vary the ingredients- you get to decide what works best for you.

We all want to eat right. I usually start out with good intentions, but I get sidetracked, busy, and stressed. I find myself going in a million directions with a mile long "to do" list. This is where this power shake comes in. 

It satisfies my need for fruit and vegetables. Once I drink my shake it not only nourishes, it also keeps me full. I can run on this shake for 3 hours! So if I have my shake at 9:00, I'm good until 12:00 or if I have it at 7:00 am , I'm good until 11:00. When I say "good"- I mean my blood sugar feels balanced, my energy is up, and I feel clear and focused. 

You could make this shake for breakfast, lunch, or if when you need a pick me up- but I like my energy to start early in the morning an sustain me as the day goes on. Remember a smoothie is made with raw vegetables which provide the greatest benefits!

10 Reasons to Make a Miracle Smoothie

1. Quick and Easy
2. Grab and Go
3. Alkaline
4. Extremely nutrient and enzyme rich
5. Helps detox and elimination
6. Vital vitamins and minerals 
7. Provides good fats
8. Recipe can be varied for taste and nutritional benefits
9. High in fiber  
10. Easy to digest and absorb
11. Alkaline

My Basic Power Smoothie Recipe

  • 1/4 avocado
  • 2 large organic kale leaves
  • 2 organic dandelion leaves
  • 1 cup of unsweetened almond milk, unsweetened coconut milk, or water
  • 1/2 organic green apple with peel and seeds or 1/2 cup of organic blueberries or a banana
  • 1/4 cup of organic parsley
  • 1/4 organic lemon with juice and peel ( the peel is very rich in vitamins- only use organic) 
  • 1/2 organic cucumber 
  • 1 Tablespoon chia seeds
  • 1 slice of organic beet ( raw beet is very cleansing- go easy) 
  • Add ins of your choice ( see below) 

Blend everything in the Vtiamix and drink immediately. 
**I vary my greens each week to avoid alkaloid buildup- raw leafy greens contain a mildly toxic substance called alkaloids which help protect the plant from predators- By varying your greens each week , you don't get too much of any little toxins! 

  • Choose from kale, collards, spinach, dandelions greens, romaine lettuce, etc. bok choy, carrot greens, parsley, etc.

Add Ins: 
The beauty of a Miracle Smoothie is that you can add anything you like to it!
1. Probiotics - ( I open the capsule ) 
2. Nuts, seeds
3. Flax oil
4. Blackstrap molasses 
5. Apple Cider Vinegar
6. All kinds of greens 
7. All kinds organic fruit - strawberries, raspberries, mango, banana, pears,  ( use frozen organic fruit for variety) 
8. Soaked and peeled almonds ( why it's important to soak almonds before eating

I call it my miracle smoothie because of the vital nourishment and raw enzymes that I receive when I drink it_ compared to a bowl of cereal, it wins hands down..

Don't stop eating raw at breakfast-
Here's the easiest and quickest way to keep eating healthy greens the rest of the day.  

Tips for the Make Ahead Salads for Lunch and Dinner

Another way to get my greens, enzymes and nutrients 
Planning goes a long way- In addition to starting the day with a miracle shake another time saver is my salad in a jar for a week- one prep and salad for 5-7 days! You make your salads in advance and seal them in a mason jar- so easy and so healthy. I make all kinds of salads and they are convenient and ready for me every day for lunch or dinner- you can even add protein and avocado to your mason jars-  click here see the salad post

With a power smoothie and a ready salad for lunch or dinner, you are on your way to a healthier way of eating!

“We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.” ~ Alfred E. Newman

Do you make a daily green smoothie? What do you use in your smoothie. Please share your thoughts...

Linking this post to these  weekly blog carnivals

Disclaimer: I am not a medical doctor and am not trying to diagnose or treat disease. The information on this blog is for educational information only. If you have a medical problem please consult your doctor. Do not change your diet without asking your doctor.

Wednesday, October 19, 2016

Candied Butternut with Pecans and Cranberries

Tis the season to be experimenting with a variety of butternut squash recipes.
One of my favorites is this medley of roasted butternut squash cubes,  pecans, and dried cranberries in a maple syrup sauce that are dusted with cinnamon and vanilla. Can you imagine???

There is something about pecans that I just love, especially when they are added to a casserole. The pecans in this dish are candied, which adds a extra sweetness to the entire dish. Paired with the tart cranberries and lots of cinnamon, the flavors are heavenly. 

This could be a perfect recipe for Thanksgiving since it tastes as good at room temperature as it does out of the oven. My good friend Laura always reminds me that dishes that can be eaten at room temperature work best for entertaining since it frees up the host and the oven.  I know the holiday is still six weeks away, but it's good to start planning in advance. 

This recipe was given to me by My daughter -in- law Wendy who does a lot with roasted butternut squash. She made it for company dinner the other night and trust me, there were no left overs! Children and adults alike went back for seconds of this exciting fall side dish.

This recipe is another example of real food that is naturally gluten free!


6 cups of cut up butternut squash ( or 2 packages)
Olive oil spray ( or 2 Tablspoons of olive oil)
2 Tablespoons maple syrup
1 teaspoon of pure vanilla extract
1 cup of dried cranberries
1 cup of plain or candied pecans
2 teaspoons of cinnamon


Preheat oven to 425 degrees
Toss butternut squash in the olive oil or spray the squash with olive oil spray.
Bake on a parchment covered cookie sheet for about 45 minutes.
Remove from the cookie sheet and place roasted butternut squash into a large bowl. Add maple syrup, vanilla, cranberries, and pecans. Toss well. Add cinnamon and toss again. Serve immediately

My Notes: 
Vegetables, nuts, and fruit are naturally gluten free. I find that using naturally gluten free recipes is healthier than trying to make your GF diet a mirror of a gluten diet by continuing to eat unhealthy  substitutes for bread, pastas, bread crumbs, flour, cereal etc. which is what irritated the gut to begin with and is the culprit in most diseases. Rather than look for substitutes for breadcrumbs, flour thickeners, bagels, I look for naturally gluten free real food ingredients that offer fiber, enzymes, vitamins, minerals, and antioxidants.

I'll be linking this post to these  weekly blog carnivals

Peek Into Some of My Daily Self Care:  

Upon Waking: Alkalizing drink - Apple Cider Vinegar

5 minutes stretching on the deck in the early morning sun 

Balance My Chakra 5 minute guided meditation

Exercise- 30 minute walk on the treadmill 

Then begin my day and my breakfast

Do you have a morning self care routine? Please share

Shared on Rock my Vegan Sock blog carnival and Linked :My Blog Carnival List

Tuesday, October 18, 2016

Mild and Creamy Cauliflower Kale Soup -

I love making easy seasonal soups that are both tasty and healthy. In this recipe cauliflower and kale, two cruciferous vegetables, team up with coconut milk to make a mild creamy fall soup just in time for the cooler damper weather. I adore soup and can't think of a better way to make sure I get my fill of antioxidant rich vegetables. In addition, this vegan soup has sauteed garlic, onions and turmeric , goes a long way, and is deliciously satisfying.

Despite that the four vegetables are very bold flavored vegetables, the soup actually tastes mild and pleasant . It's a great way to include more dark greens into your diet, especially for picky family members who will not actually detect the taste of the kale in the soup.

This time of the year, I don't mind turning on the oven to bring a little extra warmth into the house. This recipe calls for roasting a cut up head of cauliflower, which takes about 45 minutes . 
Then the roasted vegetable is added to the soup pot where the kale and other vegetables are brought to a boil and simmered for about 30 minutes until the soup is done!

I first tasted this soup at my daughter-in-law Wendy's house. I liked it so much I had to have her recipe. I was delighted to know it was vegan and of course gluten free. I loved it's creamy texture and mild taste. Something about it screams comfort food. Maybe it's the cup of coconut milk.

Blended with coconut milk, this soup is the perfect fall soup: healthy, comforting , delicious

1 head of cauliflower broken into flowerettes, roasted
4 cloves fresh garlic
1 large onion, sliced in half moons
Olive oil or olive oil spray
3 cups of kale, deveined and chopped
1 cup of coconut milk
2 cups water
4 cups vegetable broth
1/4 teaspoon of turmeric
Himalayan salt and cracked pepper to taste


Preheat oven to 400
Toss the cauliflower in olive oil and sea salt ( or spray with olive oil spray)
Cover a large cookie sheet with parchment paper and spread the cauliflower over the parchment paper. Roast in the oven for about 40 minutes. Remove from oven and set aside.
In a large soup pot, sautee the onion in olive oil spray until translucent,  add  water, broth ,kale, garlic and roasted cauliflower. Bring to a boil, reduce heat, and simmer for about 25 minutes. Remove from stove, add the room temperature coconut milk and turmeric . Then using an immersion blender, blend the soup until smooth. Ladle into soup bowls and enjoy.

My Notes:

1. This is a great recipe for flu season-since the soup has a powerhouse of protective vegetables: garlic, onion, cauliflower and kale. The garlic and onion contain allicins which are antioxidants that protect against virus and the kale and cauliflower nutrients rich , In addition, it contains turmeric.

2. Keeps well in the refrigerator for 5 days

3. Freezes well

4. If you want to reduce the calories, you could leave out the coconut milk

5. Blended soup is easy to digest making it easier to absorb the nutrients. This is especially helpful for those with absorption difficulties like those with celiac or gluten intolerance. It is a very nourishing soup for anyone who might be ill..

6. You could top each bowl with pumpkin seeds!

7. Yes, this soup is real food and and naturally gluten free. Eat it with a salad for a light lunch.