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:

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.



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!


Amino acids, Carbohydrates, fiber, potassium, Raw, Smoothies, triptophan, Uncategorized, Vitamin A, vitamin C

Berry-spinach-banana smoothie

Carrying 20 pounds of fresh, beautiful fruit in the summer heat has never been more worth the trouble. A bounty of ripe, fresh, glowing raspberries, blueberries, strawberries, mangos, kiwis, bananas, plums, and papaya. Reward yourself with a delicious, frosty fruity drink, rich in iron, vitamins A, B, C, and K, potassium, antioxidants, and protein.

Mix a cup of blueberries

2 cups of raspberries

4 large strawberries

1 banana

2 cups of spinach

1/2 cup of flaxseed

juice from 1/2 lime

1 cup of almond milk


Well worth the summer walk!


Carbohydrates, carotene, Carrots, fiber, potassium, Raw, Smoothies, triptophan, Uncategorized, Vitamin A, vitamin C

Apple-banana-carrot smoothie

Just another light middle of the ay snack (in my case–breakfast).

Add 2 sliced red apples and a handful of baby carrots to one banana, 1/2 cup of flaxseed, and a cup of almond milk, and bled. Abundant in vitamin A, C, carotene, carbs, protein, and fiber. Image


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.




Celebrating 3000 views scrumptiously

Thank you to everyone who stopped by, followed, and provided feedback during the first two weeks of this blog. It is the Vegan Glutton’s 2 week anniversary, and the14th day since I became vegan. Also today, The Vegan Glutton reached and went over 3000 views, which, in my mind,  calls for celebration with a fitting delicious raw desert– almond and coconut bananas with berry, mango, and kiwi sauce.

For the sauce, put 2 cups of fresh blueberries, 1 kiwi, and one mango in the blender, and blend into a thick creamy substance.

Cover two cold bananas with the sauce, and sprinkle with raw diced almonds and shaved coconut with maple syrup.

Place in the freezer for 10-15 minutes and…devour. This sweet and crunchy desert has antioxidants, potassium, vitamins A and C, essential amino acids, fiber, and carbohydrates.

Thank you for your support.



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.



Avocados and nutritional science: implications for cancer treatment

ImageIf i were to ask you which fruit or vegetable is the richest in potassium, I bet many would reply (like I did): bananas! But no, but no. Turns out that bananas, although potassium-rich, are far behind (in fact, 35% behind!) those wholesome, delicious, nutritious avocados.

In addition to potassium, an avocado would inject you wit A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados are rich in monosaturated fats and magnesium. And if there are any residual doubts that consuming avocados can add years to your arteries…well, Persea americana Mill (avocado) root bark as been shown to provide a compound which, when isolated, proved to be lethal to specific cancer cells. See for yourselves!

So what the heck: chop up a large cucumber, two medium sized plum tomatoes, and a large avocado, add salt, pepper, garlic, parsley, lemon juice, and some aged balsamic. The fats present in the avocado will be more than sufficient to help absorb all those nutritionally unsaturated hydrocarbons (such as vitamin A and carotenes) –fat-soluble nutrients–critical for retinal health and good vision! Enjoy.Image