Rejuvenating Spring Smoothies

After a rejuvenating Spring Break filled with family, friends, adventures, and of course good food, I am craving smoothies to maintain this wonderful and energetic self I had lost the past two months. With Spring in full bloom, and even sunny warm days to tempt us into wearing light sweaters and digging for the long forgotten shades, vibrant smoothies seem to fill the sense of health and purity.

Give me fresh, give me color, and give me flavor! These two smoothies are just that.

Spring Green Smoothie

Both pineapple and kiwi are vitamin C storehouses, with one serving of this smoothie containing 313% of your daily vitamin C needs. Vitamin C is not only a powerful antioxidant but it also helps you better absorb non-heme iron found in dark leafy greens and legumes. Therefore the combination of these tropical fruits with the handful of spinach helps increase your absorption. This is very important, especially for those individuals who are following a vegetarian or vegan diet.

Spring Green
Serves 1
Ingredients:
1 cup pineapple, diced
1 kiwi
1 generous handful spinach
1 tsp chia seeds
1/2 cup coconut water
1/2 cup unsweetened almond milk (or any milk of your choice)
Squeeze of lemon

Directions:
1. Place all ingredients into blender. Blend until smooth.

Nutrition Information (Per Serving): Calories 200 cal; Total fat 2.9g; Total carbohydrates 41.5g; Total Dietary Fiber 7.4g; Protein 4.3g

Sunshine Mango Smoothie
Turmeric and ginger make their name in this sunshine colored smoothie. Turmeric is gaining a lot of recognition for its impressive anti-oxidant and anti-inflammatory benefits. The bioactive compound curcumin is responsible for the benefits of turmeric by stabilizing free radicals. In recent animal studies they have also seen the ability of curcumin to increase basal metabolic rate resulting in significant weight loss. Curcumin is also used in cancer and Alzheimer's prevention.

Ginger is known for its potent anti-inflammatory and anti-oxidant properties and is also commonly used to reduce nausea and vomiting.

Sunshine Mango
Serves 2
Ingredients:
1 mango, peeled and diced
1/2 cup great northern beans
Juice of 1 medium orange
1/2 cup coconut water
Juice of 1/2 lemon/lime
1/2 tsp turmeric
1/4 tsp ginger
2 Tbsp Coconut Milk (full fat)
Handful of ice
1 tsp of honey (optional)

Note: I think the smoothie is sweet enough without the honey, but some just like it a bit sweeter. I would taste test before adding in the honey and then decide. Also, the coconut milk I like best is full fat without any added guar gum. Natural Value is one of the good options out there.

Directions:
1. Place all ingredients into blender. Blend till smooth.

Nutrition Information (Per Serving): Calories: 190 cal; Total Fat 3.1g; Total Carbs 42.1g; Dietary Fiber 6.5g; Protein 4.7g

If you want some more smoothie ideas check out Zing Bars. I created five smoothie recipes utilizing their nutrition bars as a base for some timeless classics. 

Fresh Easy Nut Milk...as easy as 1, 2, 3

I bet everyone has had a great Labor Day weekend. Who doesn't enjoy 4 days off, right? I sure did!!

Friday was the last of the long 60 days of biochemistry. By 8:30 am I was finished with my last test and was overcome with a wave of enlightenment. I WAS FINISHED!! All the hard work, and grueling study hours, paid off. Procrastination was held at bay, and motivation pulled me through the finish line. What a sense of relief!

However, unlike most my classmates, I still had a long list of "to do's" before any celebration was in order. Today was the day I also had to move from North Seattle to the East. After my last long run along the Burke-Gilman trail, I started packing. It was only 10:30 am but it seemed like the day had been going on forever. Waking up at 4:30 for a pre-test cram session can do that.

By noon I was finished, my car packed to the brim, and my back aching. It sucks to move alone. All the stress, anxiety, and frustration just seems to build, one box after another. Finally, with the windows rolled down, and NPR turned on, I made my way, sweaty and tired to my new home.

I now live on a little farm in the city. It sounds crazy right?? Three acres, with chickens, fruit trees, and both a flower and vegetable garden. It seems I have found a little slice of heaven, only 5 miles away from Bastyr. Sometimes I just smile to myself and thank all my lucky stars. The path that has led me to Bastyr always just seems to fall into place. I truly believe the world is helping me fulfill my dream.

After unpacking and organizing, my weekend finally began with a good glass of red wine. The weekend was beautiful and filled with friends, indulgence, and gratefulness. A whirlwind of life in its finest moments. It ended as quickly as it came, with a hug and wave goodbye.

Now, alone in a new house, and a few weeks of summer left, I have time to create and share with you. My refrigerator is plump with a rainbow of colors from my farmer's market buys. However, all I need is fresh milk. Nut milk is the easiest and simplest way to create fresh non-dairy milk at home. I didn't realize until last year how quickly one can make their own nut milk, without any of the added stabilizers, flavors, or sugars of the store bought versions. To top it off, it turns out to be quite a bit cheaper!

Since most people have tried almond milk, I decided base my recipe with almonds today. However,  you can use walnuts, cashews, hazelnuts, seeds such as hemp, sesame, sunflower, etc. You can also add a little sweetener and spices to flavor you milk naturally if you like. Just get creative.

Almonds, are wonderfully nutritious nuts. They are great sources of riboflavin which works as a co-enzyme in energy production (FAD) and as well in preventing oxidative stress in cells. Also, almonds are high in vitamin E which acts as an antioxidant, riding the body of free radicals, and helping in reducing oxidative stress. Magnesium plays a vital role in the relaxation of muscles as well as veins and arteries. A proper balance of both calcium and magnesium is very important. However, many people are deficient in magnesium, which is associated with cramps, aching, and soreness, as well as nervous system problems. One serving of almonds, which is a quarter cup, supplies 24.6% of your daily magnesium, 44.8% of your daily vitamin E, and 17.8% of you daily riboflavin.

However, nuts must be soaked to offer the most nutrition. Almonds and other nuts contain phytic acid, which reduces your ability to absorb minerals during digestion. Phytic acid binds to important minerals such as calcium, magnesium, iron and zinc in the small intestine rendering them insoluble. This hinders them from being absorbed by the gut cells and can cause mineral deficiencies. Soaking nuts in filtered water over night helps break down the phytic acid. Since nuts and seeds are bursting with wonderful macro and micro nutrients, in order to benefit most from you newly made nut milk, please take the time to soak them prior to starting the procedure.

When getting creative with this basic nut milk recipe, you can create a creamier milk by adding more nuts to the 4 cups of water. This basic recipe is for a nice light milk. However, if you are craving something more dessert like, simply just add more nuts. If you would rather have no flavor, just omit the vanilla. Since cow's milk is naturally sweet, I add a single date for sweetness and a dash of salt, brightens the flavor. Have fun, and enjoy making your own personal nut milk.

Lightly Sweet Vanilla Almond "Milk"
Makes a quart
Ingredients:
4 cups filtered water
1/2 cup almonds (soaked overnight and rinsed)
1/2 tsp pure vanilla extract (or 1/2 vanilla bean scraped)
1 date (pitted)
dash of sea salt

Kitchen Tools:
High speed blender (I use a Blendtec)
Thin kitchen towel or nut milk bag
Large sieve
Large kitchen bowl
Clean glass container

Directions:
1.  Place nuts into a bowl and cover with filtered water. Leave on counter at room temperature overnight.
2. Drain and rinse nuts and put into the blender. Fill the blender with 4 cups of filtered water.
3. Add the date (or your choice of sweetener) and the vanilla.
4. Blend on high for about 45 seconds to 1 minute, until light and frothy.
5. Place sieve into bowl. Soak the kitchen towel in water and ring out any excess. Lay the kitchen towel into the sieve and pour the milk into the towel slowly. Bring the corners of the towel together and squeeze out any remaining liquid. Save the nut pulp for baking or discard into compost.
6. Rinse the towel and wring out excess water. Repeat the procedure to insure pure milk.

7. Pour the fresh milk into a clean glass container and store in refrigerator for 3-4 days. Use like regular milk in cereal, baking, oatmeal, etc.

References:
Worlds Healthiest Foods: Almonds
Nourishing Traditions: Sally Fallon

Elderflower Power

It was a sunny warm day at the Bodensee and the town of Langenargen was bustling with people. The Match Race attracts people from all over the world to watch sport sailors race across the lake in high-class sailboats. Every year the event takes place along the promenade, with beer gardens, music, food, and fancy cars. It is an event that attracts the locals, the posh, and the sailing folk alike.

I have zero clue about sailboats, nor do I care much for the race, but still it was interesting to see how it was done. Spinnakers billowed from the sailboats to carry them across the lake and back, and agile sailing brought winners to the shore. I lazily sat in the sun with a nice cool beer, and took some photos in remembrance.

After a few hours of sitting in the sun, I decided to venture away from the crowds and from the town Langenargen itself. Today would be the perfect day to harvest elderflower for some elderflower syrup. I grabbed my bike, a canvas bag, and a scissor, and off I was. I stopped at every elderflower bush I saw and picked the five most beautiful clusters. I made sure to take only side roads and trails with little to no traffic to insure that my flowers were clean of toxins and dirt. My canvas bag was filled within an hour with beautiful fragrant flowers. Now off to the kitchen!!

Here in Germany, elderflower syrup, also known as holunderblütensirup, has made its way into fancy cocktails, drinks, and desserts. Its floral aroma is very unique and pleasant on a hot summer day. The typical way the syrup is used is in a drink called Hugo. It is a mixture of elder blossom syrup, prosecco, and a splash of sparkling water with fresh mint leaves and ice.  Absolutely refreshing and delicious…

I have also used it in fresh berry tarts. For example, in the strawberry tart, you can substitute the syrup for the sugar in either the custard or in the clear glaze. Also, you can add it in a simple yogurt dessert to add a floral note. It is versatile, unique, and elderflowers have some wonderful health benefits to boost.

Many people may have noticed elderflowers or berries in herbal immune boosting teas. This is because elderflowers can help reduce mucous due to seasonal colds, allergies and hay fever, as well as keep the immune system stimulated.  Elderflowers also have known benefits in digestive irregularities, may it be diarrhea or constipation and can help detoxify the blood. The flowers and leaves themselves can also be used to soothe burns or dry skin.

If you want to get creative with this wonderful flower please try this delicious elixir, I promise you will not be disappointed! It makes a great gift too.

Elderflower Syrup

Makes about 2.5 liters

Ingredients:

50 Elderflower Bulbs (rinsed)

1.5 L filtered water

1.5 Kilo Organic Sugar (or honey)

2 Organic Lemons

2 Organic Oranges

30 gram Citric Acid

Directions:

1.   Heat water and sugar until sugar is dissolved.

2.  Meanwhile rinse the flowers to remove bugs and dust, and clip away the branches and leaves. You only want the flowers and the tiny stems they are on. Put the cleaned flowers into a large pot

3.  Zest and slice both the lemon and oranges and put into the pot with elderflowers.

4.   Pour the warmed sugar water over the flowers and citrus.

5.  Sprinkle in the citric acid and stir well until all flowers and citrus are under the level of the sugar water.

6.  Cover and stir occasionally. Allow the mixture to sit a minimum of 24 hours and a max of 48 hours.

7.  Strain mixture through a muslin cloth and then through fine sieves to remove any zest or flower particles.

8.  Pour into clean, boiled canning jars or bottles. Seal and keep refrigerated. 

Optional: Fresh ginger root is also a nice addition in place of the orange. Also, you can keep the orange and lemon slices for dessert garnishes later.

Red Clover, Red Clover

I love going on long walks. In Germany I tend to walk everywhere. Everything is so close that a little shopping trip turns into a nice excuse to walk through the orchards, along the lake, or through the nature reserves. Along the way there are many meadows filled with beautiful colors of yellow, white, purple, and green. The lovely red clover is everywhere. Lucky for me I can readily harvest these powerful beauties without bothering anyone or anything.

Red clover is a common perennial plant found most often in wild meadows all over the world. Its beautiful deep purple flowers and characteristic lucky charm leaves, make it easily identifiable. As a little girl I even remember sucking the sweet juice from the petal ends.

However, that is not all they are good for. The flowering heads are harvested at their peak for medicinal use in tinctures and teas. Once dried red clover flowers can quickly lose their potency, and therefore it is good to know the source from which you are purchasing the herb. Better yet, harvest them yourself! Also, might I mention, organic/wild grown, and most definitely NOT picked along the sidewalk or road, is the only way in which to harvest these powerful beauties. If you have the time, then please find yourself a beautiful meadow and pick them yourself. I certainly do!

Popular amongst the Native Americans, and even with European herbalist Hildegard von Bingen, this little herb has won a very strong reputation as a powerful healing alternative. Traditionally it first began as a herbal remedy against muscle spasms and respiratory problems, such as asthma, whooping cough, and pneumonia.

Today, it is more often used to cleanse and purify the blood and the liver, to treat hormonal imbalances in women, and in cancer treatment. Its rich profile of vitamins B3, B1, C and minerals calcium, chromium, magnesium, phosphorous, and potassium, make it nutritionally very valuable. However, the most interesting nutritional compound is its high content of isoflavones, a phyto-chemical very similar to estrogen. Unlike chemically altered phyto-chemicals found in soy, those found in the whole form from the red clover are very much beneficial to the women hormonal system. The isoflavones of red clover help women with cramping, moodiness, breast tenderness, and hot flashes associated with PMS and menopause. It also helps induce periods that are scant or light and reduce the heavy.

With its dense and unique nutritional and healing profile, red clover has been used in Europe, Asia, and the Americas in the treatment of ovarian cysts and cancer. Most commonly red clover is found in an herbal tea blend called Essiac Tea which has been used for many years. A nurse named Rene Caisse, successfully treated many individuals with this blend for various types of cancer and blood disorders.

Although it is an herb, it still must be treated with respect. Please make sure is it of the highest quality and that you speak to your naturopath prior to extensive use. For a simple seasonal detox or to relieve hormonal symptoms, it can be used lightly without prior advice.

It is easy to dry your own flowers. Pick the flowers by the stem, quickly rinse them under lightly running water, shake off excess water, and tie them into a bouquet with hemp string or yarn. Then hang them upside down and in a few days you will have beautifully dried red clover flowers. Store the flowers in an airtight glass jar away from sunlight.

Red Clover Infusion
Makes 1 quart

Ingredients:
1 oz dried red clover flowers
1 quart pure filtered water

Directions:
1.  Bring water to boil and remove from heat.
2.  Add the dried red clover flowers and allow to steep minimum 2 hours. (I sometimes let it steep overnight)
3.  Strain out the flowers and store tea in an airtight glass quart jar. The infusion keeps for a few days when refrigerated.