Beauty, Carbohydrates, copper, fiber, Health, Love, potassium, Raw, Smoothies, Uncategorized, vitamin C, Well being

Eat fluids, drink veggies

This green frostie is full of fiber, vitamins C, K, and E, potassium, a bit of protein, and copper, and is also hydrating, refreshingly sour, and light. The color comes from blending 3 kiwis with 1/2 a cucumber. Instead of water ice, I used ice made from mango and papaya juice. The juices from the fruits and the cucumber are more than sufficient to create a frosty, delicious drink. Enjoy!



Amino acids, copper, manganese, potassium, sixpence recipes, Uncategorized, vitamin C

The potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

Tonight I created a magnificent, lemony, potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

I have seen this spread commercially distributed and massively altered with preservatives, an excess of water and sodium, and  citric acid, and made wildly more expensive for the tiny, modified, processed and no longer wondrous yet much less nutritionally diverse product you get.

In other words, I made some crazy good hummus.

I wanted to make hummus that combines multiple flavors I love enjoying at once, but have not found in any store, by any brand. I wanted to create kalamata olive hummus. But I also wanted a black bean hummus. However, I was also craving a lemony, peppery hummus. There was no way I could get it all without spending perhaps over 15 dollars on more on hummus spreads alone.

But I love the sixpence idea, and I love the idea of being a vegan glutton. And a glutton gets it all.

1 large can of chickpeas

1 1/2 lemons

2 tbsp of garlic

2 cups of black beans

1 cup of kalamata olives

1 cup of capers

2 roasted green peppers

2 tbsp of freshly ground black pepper

1 tbsp of olive oil

Blend blend blend.

Just like I wanted it: a magnificent, lemony, potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

Cost: 3.50. Volume: about 3 of those in-store containers of hummus, sold at 3:50+ each.



Carbohydrates, copper, fiber, potassium, Raw, Smoothies, Uncategorized, Vitamin A, vitamin C


Lime is an excellent source of vitamin C, Potassium, Copper, Iron, Calcium and dietary fiber. Put lime slices in juiced watermelon and let it sit overnight in your refrigerator. In the morning, have a glass of very refreshing an vitamin and carb-rich bright pink drink :). Happy Sunday.


copper, fiber, manganese, potassium, sixpence recipes, soups, Uncategorized, Vitamin A

Asparagus-potato cream soup

This soup is about as simple as they come, and takes about 15 minutes total to prepare. Yet, it is astonishingly tasty and very filling. Finally, it is very affordable to make.

All you need are:

3 medium to large potatoes;

about 10 stems (stems?) of asparagus;

salt and pepper;

A tea spoon of olive oil.

Whether you add a splash of almond milk to the final mix is entirely up to you. The soup is just as wonderful without it.

Place the potatoes and asparagus in a large enough pot and boil until the veggies are soft.

Remove from the fire, drain from the water, and place in a separate dish to cool off or wash with cool water.

Place everything in a blender. Add salt and pepper to taste, a tsp of olive oil, and, if you feel like it, about 2 tablespoons of almond milk. Blend well until you reach a thick but very creamy consistency.

Place this beauty in a bowl and enjoy on its own or with some vegan croutons or crackers. It is SO delicious!

This makes 4 servings, unless you are starved (like me today, I had no time to eat!!). Then it’s about 2.

Boiling the asparagus actually helps with the release and digestion of nutrients from it. Like carrots, asparagus has very thick, indigestible cellulose, which prevents the fill absorption of vitamins. Asparagus is an excellent source of sodium, fiber, protein, and vitamins B6, A, and C. It contains Zinc, Magnesium, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Niacin, Folate, Iron, Phosphorus, Potassium, Copper, Manganese and Selenium, and is a decent source of carbohydrates.


Potatoes, although mostly known for being carb-rich, are also a great source of vitamins C, B6, Copper, and Potassium.

So you’ve made yourself a very nutritious and delicious soup. It also made it into the “sixpence” category with a $total cost of ingredients $2.00. Enjoy!Image

Carrots, copper, magnesium, manganese, mushrooms, potassium, selenium, soups, Uncategorized, Vitamin A, zucchini

manganese-magnesium-selenium-copper-B-A (zucchini, mshrooms, and carrots) soup.

This mix of essential minerals, fiber, A and B vitamins, among other goodies, can be made in under 12 minutes.


Chop up zucchini, 5-6 white mushrooms, 2 large carrots, some parsley, put them all in a pot and boil for 10 minutes. add salt, black pepper, and a tiny bit of olive oil. Once soft, put the veggies in the blender and voila–you have a soup that’s delicious and quite filling — enough for 2 servings.