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, 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, potassium, Raw, Science-based nutrition, Smoothies, triptophan, Uncategorized, Vitamin A, vitamin C, Well being

Why add cocoa?

In the past two days I have been adding cocoa powder to my smoothie recipes- a recent ingredient for me. In the spirit of this blog, I thought I would offer an accessible study, which exposes some of the established nutritional and health benefits of cocoa intake, its anti-inflammatory and antioxidant properties.

Find it here: http://circ.ahajournals.org/content/119/10/1433.long

and try adding a scoop of cocoa to 3 cups of Kale, 1 cup of spinach, 1 banana, 1/2 cup of oats, 1 table spoon of flaxseed and 1 cup of almond milk. Super tasty, rich in iron, potassium, vitamins A and K, antioxidants, protein, and fiber.

I have increased my intake of iron and carbs in proportion to an increase in running mileage–about 10K/day.

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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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Beauty, Carbohydrates, carotene, Carrots, fiber, Health, manganese, potassium, Raw, Smoothies, Uncategorized, Vitamin A, vitamin C, Well being

Happy weekend!

How is this for breakfast? Kiwi, pineapple, cucumber, carrots, strawberry, lime. Very slightly sour, light and refreshing, vitamin C, A, B, potassium and fiber-rich, hydrating and nourishing. Ready for today’s 10k!

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Carbohydrates, Desserts, fiber, Health, Love, manganese, potassium, Raw, Running, triptophan, Uncategorized, Vitamin A, vitamin C, Well being

Post work out snack

Well now that you’ve completed a work out, don’t you deserve a sweet treat to refuel, speed up recovery, and give an electrolyte kick?

I made some blueberry sauce from 2 cups of blueberries, flaxseed, and a tiny bit of almond milk, and covered with it one banana,then sprinkled coconut on top. Very satisfactory!

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Amino acids, Beauty, Carbohydrates, Desserts, fiber, Health, Love, manganese, Raw, Uncategorized, Vitamin A, vitamin C, Well being

Fruit Popsicles

I love Manhattan. No matter how many times I visit, it never gets boring, it’s never the same.
During this weekend’s trip to he Big Apple, I was given the idea to make my own frozen, raw, vegan desserts from a raw chef at a small vegan cafe near Central park.

I took 2 mangoes and 1/4 papaya and blended them with 1 1/2 cup of almond milk and 1 cup of water. You need the sugary, thick consistency of the juice to use as the “glue” for your Popsicles. I chopped up pears, strawberries, kiwi, and pineapple, and added blueberries, then placed the bits of fruit in a muffin pan and poured the mango papaya juice in each. You can anchor the Popsicle sticks in the chunks of fruit, then put in the freezer for about 1 hour.

Aren’t they beautiful? Not only are you enjoying the perfect summer dessert, but also getting great nutrients out of it!

Enjoy!

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