Beauty, Carbohydrates, carotene, Carrots, edamame, Fats, fiber, Health, hummus, magnesium, potassium, sixpence recipes, soups, Uncategorized, Vitamin A, Vitamin B, vitamin C, Vitamin K, Well being

What is in Brussels sprouts?

Along with brocolli, kale, cabage, and collard greens, Brussels sprouts are a member of the Brassicaceae family. Usually steamed, boiled, or even fried for consumption, brussels sprouts are commonly associated with that very specific, powerful smell that can take over your kitchen and give your children an extra argument to run and hide at the prospect of dinner.

Fortunately, there is much more to the smelly offenders than just the notorious aroma. Brussels sprouts contain huge amounts of vitamins K, C, and A, calcium, magnesium, potassium, and phosphorus, B vitamins, fiber, and a decent amount of carbohydrates. They are now well known for their anti-carcinogenic properties, although some of those are lost during exposure to high temperatures.

Today, I am mixing brussels sprouts with broccoli, red potatoes, and carrots, for a vitamin, fiber, and carb-dense and very delicious smelly cream soup.

I used:

1 lbs of brussels sprouts;

3 large red potatoes;

1 large stem of broccoli;

4 carrots;

salt and pepper;

2 tbsp extra virgin olive oil;

a tiny bit of rosemary;

1/3 cup of almond milk.

Simply boil the veggies until soft, place them in a blender with the rest of the ingredients, and blend until you reach a creamy, thick consistency. Very very easy, very delicious, very wholesome. It’s good to be vegan. Enjoy! I did–with some edamame hummus  and crackers on the side –a great source of protein :). After swimming and lifting some weights, this is amazing recovery food.

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Beauty, Carbohydrates, edamame, Fats, fiber, Health, hummus, sixpence recipes, Super foods, Uncategorized, vitamin C

Edamame, roasted red pepper, and olives hummus

Today I had a fantastic strength training work out, which had been long overdue. After I caught up with the smith machine, a high-protein, high-varb treat was in order.

For this one, be sure to have the right food processor, and switch settings as needed so as not to overheat the motor for the blades. My blender found the making of this hummus a tad too difficult.

you need:

4 cups of edamame, roasted

5-6 cups of chickpeas (I prepared enough hummus to last me for several days)

3 tbsp of garlic

the juice from 2-3 limes

1 cup of kalamata olives

2 roasted red peppers

salt

olive oil

This amazing little treat has over 70 g of protein, is carbohydrate and fiber-rich, and ensures a healthy amount of Vitamin C! Enjoy it. Very filling and delicious.

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Beauty, Carbohydrates, carotene, Fats, fiber, Health, potassium, Science-based nutrition, sixpence recipes, Uncategorized, Vitamin A, vitamin C, Well being

What’s for dinner?

Tonight I feast on iron, beta-carotene, Niacin, Vitamins A, B5, B6, B9, C, E, K, calcium, phosphorus, potassium, lycopene–a phytochemical (and a carotenoid pigment), and essential nutrient, and an antioxidant (just like the also available through peppers to me tonight p-coumaric acid), plant fats, and of course fiber and carbohydrates. Fantastic anti-carcinogenic properties, and a perfect recovery meal after running, weight lifting, and a morning hike.

I used:

1 green bell pepper

1/3 cup red onion, chopped

1 1/5 tbsp of garlic, minced

3 cups of kale

3 cups of spinach

1 large tomato

1/2 squash

1 tbsp extra virgin olive oil

sea salt

Once again: nothing to it–chop up the veggies, place them in a pan with a tiny bit of olive oil, and let them simmer for 15-20 minutes. Such a flavorful and wholesomely nutritious dinner. Enjoy!

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Beauty, Carbohydrates, fiber, Health, Love, Raw, sixpence recipes, Super foods, Uncategorized, Vitamin A, vitamin C, Well being

Veganfit lifestyle

How about waking up with a raw, vegan vitamin drink, going for a lovely 10K run in the city, and coming back to a recovery feast of protein, iron, vitamins, carbs, and fiber, all of it both delicious and beautiful?

For the recovery drink, I used 4-5 cups of spinach, 1/5th of a pineapple, 2 spoons of cocoa powder, 2 cups of almond milk.

I made the hummus with spanish olives, garlic, and roasted red peppers, with a hint of lime juice.

Later tonight: some sprints and the mandatory weights for faster legs and stronger bones and muscles. I needed that!

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Carbohydrates, fiber, Health, Love, sixpence recipes, Uncategorized, vitamin C, Well being

Homemade Greek olives hummus, anyone?

Lemony, delicious, light, filling Greek olives and roasted red pepper hummus. I used:

1 large can of chickpeas
1 cup of olives
2 large roasted red bell peppers
1 tablespoon of garlic, minced
Juice from 1/2 lemon
Sea salt

Blend! This hummus has a strong flavor of olives and lemon. It goes perfectly with bland crackers and veggies.

Enjoy!

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carotene, Carrots, fiber, Quinoa, sixpence recipes, Super foods, Uncategorized, Well being

Quinoa with carrots and toasted sunflower seeds

This recipe is entirely impromptu, and triggered by my appetite after a 3 mile run. Luckily, it turned out light and delicious, and can just as well be done with pine nuts–I just happen to have sunflower seeds. Finally, wit a cost of about $3, this is easily a sixpence recipe.

What you need:

2 cups of quinoa

1/4 cup of sunflower seeds, raw

2 large carrots

1 tea spoon of minced garlic

olive oil

parsley

sea salt.

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Boil the quinoa with the carrots-chopped,  in 4 cups of water, salt to taste, and add the parsley.

In a skillet, toast the sunflower seeds with some salt, a drop of olive oil, and a tiny bit of garlic. Be sure to keep an eye on them frequently–they can burn in a matter of seconds! I toasted the seeds on medium heat until golden.

Once the sunflower seeds are ready, place them on a plate to stop the cooking. In a bowl, mix the quinoa, carrots, and sunflower seeds. The sweetness of the carrots is nicely balanced by the salty seeds, which also add crunchiness to your quinoa meal!

Enjoy! Protein, fiber, fats, and some great carotene. YUMMY!

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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.

Heaven.

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Carbohydrates, fiber, Quinoa, Salads, Science-based nutrition, sixpence recipes, Super foods, Uncategorized, vitamin C

Why rage about quinoa

It’s almost a rule of thumb that if you are vegan, you must eat quinoa. Most of us know that it is a good source of iron, calcium, phosphorus, and fiber, and an excellent food not only for vegans but for those who have lactose intolerance. Quinoa is also protein rich, although not as rich as some beans and wild rice.

The primary reason to value quinoa as a “super food” is because it is a source of complete protein, in other words: it contains all essential amino acids necessary for the wholesome nutrition of humans and other animals, and, critically (and unlike other foods containing all essential amino acids)-does so in adequate proportions to secure sufficient intake.

To add to its fantastic nutritious qualities, I added some lemon juice, sunflower seeds, and sliced apples to a bowl of cooked, chilled quinoa for a light dinner salad, rich in protein, vitamin C, dietary fiber, and fats. With a cost of only about $2, this recipe also made it in the sixpence recipe category.

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Carbohydrates, carotene, Carrots, fiber, sixpence recipes, soups, Uncategorized, Vitamin A

Carrot-potato cream soup

Once again a sixpence recipe, and all you need to make it are

3 large carrots

2 potatoes

olive oil

1 cup of almond milk

salt and pepper

Boil the veggies until they are soft. Drain them and wash in cold water, then drain again. place in the blender, add a cup of almond milk, salt, pepper, and a tea spoon of olive oil. Blend until you reach a thick, creamy, smooth consistency. The sweetness of the carrots is nicely balanced by the pepper.

Serve and enjoy!

Cost: $1. Appliances/ kitchenware used: knife, cutting board, pot, blender.

Benefits: Vitamins A, C, K, E, carotene, fiber, carbohydrates.

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Carbohydrates, fiber, potassium, sixpence recipes, Uncategorized, vitamin C

Baked potato wedges with garlic and thyme

Easily a sixpence recipe, this one is among my favorites also because it is extremely easy to make even for inexperienced “chefs” like me.

Ingredients:

3 medium sized potatoes;

olive oil;

salt and pepper;

thyme.

Take 3 medium sized potatoes, clean them and cut each one in half, length-wise.

Take each half and cut it in thirds, lengthwise. This will give you 6 wedges from each potato.

Pre-heet the over to 400F.

On a sheet pan, mix 2 1/2 table spoons of olive oil, 2 -3 t5ea spoons of minced fresh garlic, 2 tea spoons of salt and the same amount of fresh ground black pepper, and add 2 tea spoons of dried thyme. Place the potatoes on the pan and mix everything thoroughly with your hands. Make sure the wedges are covered in olive oil on all sides.

Place the wedges on one cut side each on the sheet pan in the oven. Bake for 30-35 minutes, turning them on the other cut side after 20 minutes. Your wedges are ready when golden and crispy on the outside, and soft on the inside.

You are ready to enjoy a delicious, $1.50 meal.

Enjoy!

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