Berry Mojito Smoothie

I am supposed to be taking the SAS course, “Macro Language 1: Essentials” right now, but decided I needed a break from the heavily technical programming language. The reason why I am taking the course and four other course is to become SAS Base and SAS Advanced Programming Certified. My company is not requiring it, but since the courses are being offered for free I thought why not add these to my resume. Technically I don’t ever need them, but it will make me stand out from programmers/researchers who do not get the certifications. I guess forward thinking is how my brain has always worked. If there is something that will make me better I do it even if it is difficult and I have to sacrifice free time to get it done. Most importantly, I want the certifications just in case I ever lose a management position and need to move back into a technical role quickly :) Am I am overachiever? YES, most definitely, but I would rather get my SAS certifications than watch TV, I would rather train for a marathon than watch TV, I would rather do anything to make myself better than watch TV! 

The last couple of days I have also been adding a scoop of Vegan Tropical Strawberry Skakeology to my smoothies. I was hesitant on trying Shakeology because I have sensitivity to oats, dairy and gluten. The vegan formula uses oat protein and the product is manufactured in facility that also processes gluten products. Double wammy against me because there may be some cross contamination, but knowing the product contains no GLUTEN I gave it a whirl. After one week, I have experienced absolutely no digestive issues and have tons more energy (especially during workouts)! 

For those following the Beach Body 21 day fix (challenge group we have coming up on January 5th, 2015), this smoothie uses 1 red, 1 yellow, 1 green and 1 purple containers. Mint and lemon do not count towards your containers (they are freebies, yippee).

Berry Mojito Smoothie
Serves 2
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 C Frozen Berries (blackberries, strawberries, blueberries and raspberries)
  2. 1 C Ice
  3. 3/4 C Pomegranate Juice
  4. 2 C Water
  5. 1/4 C Mint Leaves
  6. 1 Scoop Skakeology (Tropical Vegan Strawberry or Greenberry)
  7. 1 C Swiss Chard
  8. 1 Lemon, juice
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/4 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes 1 - 32 ounce serving). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/
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Strawberry Avocado Salad

I am finally home after spending two days in sunny Scottsdale, Arizona for a research conference. Don’t get me wrong being in Arizona was heaven compared to the cold Minnesota weather, but I really missed Mason, Luke and Scylla (our doggy).

While in AZ, I stayed at the Fairmont Princess. Oh man, is that place decked out for the Holiday! They had a Santa’s workshop, choo choo train rides, skating rink and a Christmas light show. I really wish Mason would have been there because he would have had a blast!

After being on the road, I tried to have decent meals but it is hard to find good quality food when traveling! So, I was definitely craving a homemade kale salad for lunch today and came up with this concoction. It was so incredibly delicious that my husband and I polished it off in no time. 

Strawberry Avocado Salad
Serves 2
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
Strawberry Avocado Salad
  1. 3 C Baby Kale
  2. 3 C Kale, chopped
  3. 1 1/2 C Strawberries, chopped
  4. 1 English Cucumber, chopped
  5. 1/2 lb. Nitrate Free Bacon, cooked and chopped
  6. 1 C Chicken Breast, cooked and chopped
  7. 1 Large Avocado, chopped
Celery Meyer Lemon Vinaigrette
  1. 3 Meyer Lemons, juice
  2. 1 tbsp Agave Nectar
  3. 2 tbsp Apple Cider Vinegar
  4. 1/3 C Olive Oil
  5. 1/4 tsp Celery Seed
  6. 1/2 tsp Crushed Black Pepper
Directions
Strawberry Avocado Salad
  1. For the chicken, I just pick up a free range rotisserie chicken and chop it up to save time. To cook the bacon, add slices to a large frying pan and cook 3-4 minutes over medium heat. Flip the bacon over to cook the other side for another 3-4 minutes or until bacon crisps up in the pan. Allow bacon to cool over paper towels for 5 minutes to remove most of the grease.
  2. Add chopped vegetables, chicken and chopped bacon to a large salad bowl.
Celery Meyer Lemon Vinaigrette
  1. Add salad ingredients to a quart sized mason jar and shake until combined.
  2. Toss with salad when ready to serve.
http://barerootkitchen.com/
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Berry Basil Endive Salad

It is 4:05 am and my brain is alive! Whoop, whoop. I learned the hard way in college that instead of staying up late to study for exams and not retain a single thing, that I really need to go to bed and get up at the butt crack of dawn for optimal performance. I mean seriously, I can crack out work projects like no ones business while everyone else is snoozing away! I know people think I am crazy when I say I wake up at 3 am and wake up without an alarm clock (yes no alarm everyday…I haven’t used one in about 3 years). 

Aside from goofy sleep schedule, we are going to the Packers vs. Vikings game on Sunday! Boy am I excited. I LOVE FOOTBALL. OH MY GOODNESS DO I LOVE FOOTBALL. All I can say is GO PACK GO. We are heading to the game at 8:30 to engage in some pregame festivities. Considering my husband emailed me to figure out if Jag Bombs are gluten free (they are by the way) I am guessing I will be the sober cab :) Totally okay! I am not much of a drinker! 

All right enough of my ramblings, let’s get to the salad. Contrary to its name, buckwheat groats are not wheat, do not contain gluten and are technically a seed. When eating Paleo I include them in my diet, but I know some Paleo goers are more strict and have buckwheats and quinoa in the grain category. All I can say is they are really seeds and let you be the judge!

I love buckwheat groats with in a breakfast cereal and on top of salads because they add some crunch! However, make sure you chew them completely or you will pay for it later (aka….gas, enough said). From a health standpoint, the health benefits of buckwheat are:

1) High in fiber – It helps slow down the rate of glucose absorption after a meal, making it a healthy choice for people with diabetes.

2) High in manganese, magnesium, copper, and zinc – These elements are beneficial for strengthening the immune system.

3) Contains all eight essential amino acids – The most important is lysine because it plays a key role in collagen production and is not produced by the human body.

Berry Basil Endive Salad
Serves 2
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
Berry Basil Endive Salad
  1. 1 C Sliced Strawberries
  2. 3-4 tbsp Buckwheat Groats or Sunflower Seeds
  3. 1/8 C Golden Raisins
  4. 1/4 C Red Onion, thinly sliced
  5. 3 C Spinach
  6. 3 C Endive
  7. 6-8 Basil Leaves, chopped
  8. 1/4 C Fennel Bulb, chopped
Celery Seed Vinaigrette
  1. 1 Grapefruit, juice
  2. 3 tbsp Maple Syrup
  3. 1/4 C Olive Oil
  4. 2 tbsp Apple Cider Vinegar
  5. 1/2 tsp Salt
  6. 1/2 tsp Celery Seeds
Directions
Berry Basil Endive Salad
  1. Chop ingredients and toss together in a large bowl.
Celery Seed Vinaigrette
  1. Place salad dressing ingredients into a quart sized mason jar. Put on the lid and shake it until combined.
  2. Toss the dressing with the salad immediately before serving. If you are making ahead of time wait to put the dressing on our you will have a wilted mess by the time you want to eat.
Notes
  1. If you cannot find buckwheat groats feel free to substitute for pepitas or sunflower seeds.
http://barerootkitchen.com/
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Blueberry Basil Smoothie

Some days are good, some days are bad and some days you just want to go back to bed until the next day! That was my day yesterday.

My day started out with finding out that my sister’s friend shot her self and is in a coma. Now grant it, I didn’t know her, but I just can’t fathom life being so bad that you would try to leave behind a grieving little brother, parents, family and friends. This got me thinking about my life. I am not suicidal, but some days are so crazy stressful that I become impulsive and get agitated/angry very quickly. I recognize that this could escalate into mental health issues (depression) and am working on simplifying my life to make it less stressful and more enjoyable. Working less and blogging less is what I have come to reduce the hours that I am “working.” Instead I should be resting, reading or napping (I don’t know just something relaxing).

I know, I know I have worked so hard to get to this point with my blog, but I have realized that I need a break. It is hard work developing recipes, taking pictures, writing up posts and getting everything posted via newsletters or social media. In fact it is the most time consuming thing that I have ever done. Maybe that is why I pushed it so hard, challenges fuel me.

So, this brings me to my goal for day 4 of my cleaning eating challenge: eat well and reduce the stress in my life! This means that after writing up the clean eating challenge I am going to limit blogging of new recipes to 1-2 per week (I had been average 4-6). Obviously, when I make a fabulous recipe or do some gluten free/paleo holiday baking I will share it with you, but for the next month I may be a little quiet! 

Blueberry Basil Smoothie
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Ingredients
  1. 5-6 Small Basil Leaves
  2. 2 C Blueberries, frozen
  3. 2 C Cherries, frozen
  4. 1 C Strawberries
  5. 1 C Purple Kale
  6. 2 C Spinach
  7. 2 C Pomegranate Juice
  8. 2 C Water
  9. 1 tsp Honey
  10. 2 Tangerines, peels removed
  11. 2 Bananas, peel removed
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/2 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes 2 - 32 ounce servings). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/
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Sunny Citrus Smoothie

When I think of citrus, I think of warm climates, sunny beaches and picturesque sunsets.

Living in Minnesota we are able to enjoy a slice of warm heaven over the summer, but the rest of the year it is a bit cooler. Contrary to what people think, we actually have great weather for 9 months of the year. It is the three months of cold and bitter winters which gives Minnesota the frozen tundra stereotype.

To survive through the bitter cold I like to add citrus to my smoothies. It gives me a sensation of being someplace warm and helps me remember the beautiful spring, summer and fall weather we have. Plus, the vitamin C content in this smoothie is the perfect defense against the upcoming flu season.

Sunny Citrus Smoothie
Serves 2
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 2 Meyer Lemons, juice
  2. 1 Lemon, juice
  3. 1 Grapefruit, juice
  4. 3 C Orange Juice
  5. 1 C Carrot Juice
  6. 1 C Water
  7. 1/2 C Mint Leaves
  8. 2 Bananas, frozen
  9. 2 C Pineapple, frozen
  10. 1 C Mango, frozen
  11. 1 C Strawberries, frozen
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/2 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes 2 - 32 ounce servings). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/
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Spinach Pear Smoothie

One of my favorite fruits to add to smoothies is pears! All I do is remove the core (leave the skin on), cut them into quarters and add them into my blender. The reason why I leave the skins on is because according to www.whfoods.com, “recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids. The skin of the pear has also been show to contain about half of the pear’s total dietary fiber”.

Since I leave the skins on, I like to buy organic pears and prefer red, but for this recipe I used the bartlett variety. However, pears are not on the dirty dozen list of fruits and vegetables containing the highest amount of pesticides, so in a pinch you can buy the cheaper non-organic variety. 

Spinach Pear Smoothie
Serves 2
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 2 Pears, core removed and cut in spears
  2. 2 Lemons, juice
  3. 1 1/2 C Orange Juice
  4. 2 C Water
  5. 3 C Spinach
  6. 2 C Tropical Fruit (pineapple, mango, papaya), frozen
  7. 2 tsp Lucuma Powder or 1 tbsp Maple Syrup
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/2 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes about 2 - 32 ounce servings). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/
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Blueberry Lucuma Smoothie

I have been dying to try lucuma powder in smoothies! I do not always put a natural sweetener in smoothies, but some of the greener ones (high content of kale specifically) need it! Finally, I broke down and bought some to give it a whirl in a kale smoothie!

So, you are probably wondering, what is lucuma powder? Well, lucuma powder is made from drying whole Peruvian Lucuma fruit at low temperatures and milling it into a fine powder. This low-glycemic sweetener has a distinct maple-like taste and contains many nutrients including beta-carotene, iron, zinc, vitamin B3, calcium and protein. For those looking to decrease their sugar consumption, the low sugar and carbohydrate content make it the perfect addition to smoothies, yogurt, cereal or desserts. 

This blueberry lucuma smoothie is heavenly I must say! As far as flavor, I found the lucuma powder to be a cross between medjool dates and maple syrup (which I love, love, love). In a smoothie, the taste is very mild and it gives of a delicious element of sweetness. YUMMY! You don’t need very much either as I only added two teaspoons (equivalent of 20 calories and 4 carbohydrates). 

For information, the lucuma powder I bought came in a pack of two for $21 on Amazon. If you are wondering why I also add turmeric powder to this smoothie please check out my post turmeric ginger smoothie

Blueberry Lucuma Smoothie
Serves 2
Lucuma powder is the perfect low-glycemic natural sweetener to add to green smoothies. This Peruvian fruit also contains a trace of key nutrients, antioxidants, and micronutrients.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 2 C Blueberries, frozen
  2. 2 C Mixed Berries (strawberry, raspberry, blackberries), frozen
  3. 2 Bananas, frozen
  4. 3 C Purple Kale
  5. 1 tsp Turmeric Powder
  6. 1 C Orange Juice
  7. 2 C Pomegranate Juice
  8. 2 C Water
  9. 2 tsp Lucuma Powder
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/2 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes 2 - 32 ounce servings). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/
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Kale Berry Mint Salad

After going on vacation I got off my salad for lunch wagon and boy have I been feeling pretty lethargic. Instead of salads I was eating grain based foods, such as gluten free grilled cheese, butternut squash risotto or a gluten free almond butter sandwich. All are healthy and totally yummy, but I just have so much more energy when I incorporate as many fruits and vegetables into my diet as humanly possible. So, in efforts to add salads back in I came up with this new salad. Now, don’t get me wrong I have standbys (one of my favorites being my Southwest Chicken Salad), but this salad is so deliciously different from anything I have ever tasted. The mint adds freshness and creates a burst of flavor that many salads are lacking. This salad is not autoimmune friendly, but could easily be nut free by omitting the cashews. I have them in there because I love having a little crunch in my salads. 

Kale Berry Mint Salad
Serves 2
Mint gives this salad a distinct, but delicious flavor. The crunch from the cashews and kale also add great balance to this salad. Give this a try for a light lunch or as a side dish for some grilled fish or chicken.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
Kale Berry Salad
  1. 3 C Purple Kale
  2. 1 C Chicken, cooked and cubed
  3. 1 C Strawberries, chopped
  4. 1 Cucumber, peeled and chopped
  5. 1/2 C Cashews, chopped
  6. 1/4 C Fresh Mint, finely chopped
  7. 1/2 C Unsweetened Coconut Flakes
Balsamic Citrus Dressing
  1. 3 tbsp Balsamic Vinegar
  2. 2 tbsp Apple Cider Vinegar
  3. 1/4 C Olive Oil
  4. 1/4 C Orange Juice
  5. 1 tbsp Honey
  6. 1/4 tsp Salt
Directions
Kale Berry Salad
  1. Chop all ingredients and add to a medium sized bowl.
Citrus Balsamic Dressing
  1. Add salad dressing ingredients to a quart sized mason jar. Cover with lid and shake until combined.
  2. Toss dressing and salad ingredients together. Serve immediately.
http://barerootkitchen.com/
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Kiwi Strawberry Smoothie

Woot, woot. I signed up for a chance to run in the 2015 Boston Marathon this morning. I will not get the final word until October, but I have a good shot considering registration they are now accepting the fastest runners below a previous marathon of 3 hours 40 minutes. My qualifying time was 3 hours and 23 minutes, so my time should be quicker than other applicants. However, there is always a BIG BUT to things as running in this race is also conditional on conception of baby #2. We have been trying, but have been unsuccessful thus far. I have had a history of infertility issues and coupling that with my husband being on steroids for his autoimmune conditions the odds are not in our favor. Knowing how much this race means to me my husband gave me the green light to apply knowing that: A) I might not get in to the race if applicants are faster than me and B) I might not race if pregnant (depends on how far along I would be and how the pregnancy was going). Risky yes, but worth it because running the Boston Marathon has been my dream for years. Anyway, wish me luck on all accounts! 

Now that I got this good news (or potentially bad news) off my chest, now I can share this delicious smoothie. For this yummy drink, I offset the tartness of the strawberries and kiwi with pineapple and bananas. I also added some Kale for additional health benefits. This is the perfect drink to start out your day. For me, it fueled me through my morning run this morning! Enjoy!

Kiwi Strawberry Smoothie
Serves 2
Sweet and tangy, oh my! This smoothie is a healthy and nutritious way to start your day or it also works great to power you up for running, walking or whatever exercise gets you moving.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 4 Kiwis
  2. 2 C Strawberries, frozen
  3. 1 1/2 C Pineapple, frozen
  4. 2 Bananas
  5. 1 C Acai Juice
  6. 1 C Pomegranate Juice
  7. 1 C Water
  8. 3 C Baby Kale
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/2 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes 2 - 32 ounce servings). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/
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Berry Avocado Smoothie

It is day two of the Autoimmume Protocol (see my Autoimmune Research section for more details on foods to avoid/include list) and for day one I went through periods of feeling great to having a monster headache. Not sure if that is a withdrawal from gluten-free grains and/or nuts, but I thinking it is the grains.

For day two (today) I made this incredible smoothie. When I told my husband the smoothie had coconut milk, avocados, kale and strawberries he turned his nose up at the word coconut and it took him a good hour before he pulled the blender container out of the fridge. Then as he was walking out the door he took a big sip and said, “Wow, this is really good. I can’t taste the coconut at all.” So, there you have it, I have one voter who gives this smoothie two thumbs up!

So, you may be curious like I was about coconut. On the Autoimmune Protocol you are not allowed to have nuts or seeds of any variety for the first four weeks. Coconut is deceiving because it has nut in its name. However, according to the American College of Allergy, Asthma & Immunology (ACAAI) “Coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet.”

Due to the limited impact coconut has on gut permeability, coconut is allowed on the Autoimmune Protocol diet. Plus, there are numerous sources documenting the gut healing properties of coconut. Based on research from www.thehealthyapple.com, the healthy saturated fats and acids in coconut oil have antimicrobial, anti-fungal and antiviral properties gently cleanse your Gastrointestinal (GI) system by inhibiting the growth of digestive viruses. At any rate, these health benefits are why it is good to sneak in some coconut milk into smoothies! If you are not a fan of the coconut flavor don’t fret because you can barely taste it in this smoothie! 

Berry Avocado Smoothie
Serves 2
This smoothie is a wonderful balance of tang from the lemon and sweetness from the coconut. Even my husband who is not a fan of coconut said this smoothie was delicious!
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 2 Avocados
  2. 3 C Strawberries, frozen
  3. 1 C Mangoes, frozen
  4. 1 1/2 C Pomegranate Juice
  5. 1 C Apple Juice
  6. 1 Lemons, juice
  7. 1 C Coconut Milk
  8. 2 C Kale
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/2 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes 2 - 32 ounce servings). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/

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Pear Strawberry Smoothie

We are starting a four-week Autoimmune Protocol diet today, which involves the elimination of the following foods from our diet (http://autoimmune-paleo.com/paleo-autoimmune-protocol-print-out-guides/).

I know what you are thinking, “Wow, what are you going to eat for the next four weeks?” So, we are pretty much already there considering I cook meals with very few grains. Instead of thinking about what we cannot eat, we are thinking about the health benefits of eating foods that are more easily digested by our bodies and are more autoimmune friendly (e.g. reduce inflammation/joint pain from arthritis). After four weeks, we can start re-introducing foods to determine what foods cause problems.

If you are curious how foods interplay with our digestive system and contribute to autoimmune conditions read my posts of “Nightshades & Autoimmunity” and “Leaky Gut Syndrome” or check out this site www.paleomom.com for a whole host of information.

To kick off our diet I made this smoothie for breakfast, which includes fresh pears, kale, strawberries and apple juice. This green smoothie is 100% delicious and includes a lot of nutrients from the kale. Kale is the perfect green to add to smoothies due to the following health benefits (http://www.shape.com/weight-loss/food-weight-loss/6-things-you-dont-know-about-kale): 

1. It has more vitamin C than an orange. One cup of chopped kale has 134 percent of your recommended daily intake of vitamin C, while a medium orange fruit has 113 percent of the daily C requirement. Gram for gram, kale has more than twice the vitamin C as an orange.

2. It’s…kind of fatty (in a good way!). We don’t typically think of our greens as sources of even healthful fats. But kale is actually a great source of alpha-linoleic acid (ALA), which is a type of omega-3 fatty acid that’s essential for brain health, reduces Type 2 diabetes risk, and boots heart health as well. 

3. It might be the queen of vitamin A. Kale has 133 percent of a person’s daily vitamin A requirement—more than any other leafy green.

4. Kale even beats milk in the calcium department. It’s worth noting that kale has 150mg of calcium per 100 grams, while milk has 125mg.

5. It’s better with a friend. Kale has plenty of phytonutrients, such as quercetin, which helps combat inflammation and prevent arterial plaque formation, and sulforaphane, a cancer-fighting compound.  And acid from lemon juice helps make kale’s iron more bioavailable as well.

Pear Strawberry Smoothie
Serves 2
Pear, strawberries and kale are a refreshing and delicious combination. Try this green smoothie for breakfast or for a nutritious snack!
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 3 Pears, core removed
  2. 3 C Strawberries, frozen
  3. 3 C Kale, stems removed
  4. 3 C Apple Juice
  5. 1 Lemon, juice
  6. 1 C Pineapple, frozen
  7. 1 Banana
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/2 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes 2 - 32 ounce servings). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/

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Citrus Cucumber Smoothie

I am a smoothie addict! I love having them every morning for breakfast. The fun part about smoothies is there are thousands of combinations. This morning’s smoothie of choice was an effort to use up cucumbers and citrus fruits that I had hanging out in the fridge.

The fresh cucumber and orange/grapefruit are a delicious combination! I promise you will love this smoothie!

Citrus Cucumber Smoothie
Serves 2
Fresh citrus, cucumber, bananas and frozen pineapple/strawberries and mango make a delicious combination. This smoothie is great for breakfast, but would also be a perfect summertime treat.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 2 Grapefruits, juice
  2. 3 Oranges, juice
  3. 1 Cucumber, seeds and skin removed
  4. 1 C Carrot Juice
  5. 1 C Apple Juice
  6. 4 C Pineapple/Mango/Strawberry Blend, frozen
  7. 1 Banana
  8. 1 tbsp Maple Syrup (optional)
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/2 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes 2 - 32 ounce servings). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/

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Strawberry Basil Smoothie

Fresh basil is one of my all time favorite herbs. I love pesto and I especially love basil in smoothies! Basil is very good for your body and one of the key factors for me is the benefit it has on the immune system. According www.whfoods.com:

“The eugenol component of basil’s volatile oils has been the subject of extensive study, since this substance can block the activity of an enzyme in the body called cyclooxygenase (COX). Many non-steriodal over-the-counter anti-inflammatory medications (NSAIDS), including aspirin and ibuprofen, as well as the commonly used medicine acetaminophen, work by inhibiting this same enzyme. (In the case of acetaminophen, this effect is somewhat controversial, and probably occurs to a much lesser degree than is the case with aspirin and ibuprofen). This enzyme-inhibiting effect of the eugenol in basil qualifies basil as an “anti-inflammatory” food that can provide important healing benefits along with symptomatic relief for individuals with inflammatory health problems like rheumatoid arthritis or inflammatory bowel conditions.”

So, if you are suffering from an autoimmune condition basil can help relieve inflammation.

Now on to the delicious recipe. I loved this smoothie so much I made it two mornings in a row, which I never do! To date, I have yet recreated the same smoothie twice!

Strawberry Basil Smoothie
Serves 2
The anti-inflammatory properties of basil are the perfect addition to smoothies for anyone who is suffering from an autoimmune disease. Not mention it adds freshness and makes this smoothie delicious.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 1/2 C Fresh Basil
  2. 1 Cucumber, skin and seeds removed
  3. 3 C Strawberries, frozen
  4. 1 C Raspberries, frozen
  5. 1 C Orange Juice
  6. 2 Lemons, juice
  7. 1 Grapefruit, juice
  8. 2 Bananas
  9. 1 tbsp Agave Nectar
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/2 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes 2 - 32 ounce servings). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/

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Lemon Parsley Smoothie

I know what you are thinking…”Parsley? In a smoothie? Is this girl nuts?” Well, that is okay if those thoughts are running through your head. However, make them stop because the fresh herbs make this smoothie delightfully fresh! Plus, according to www.whfoods.com (fantastic site, BTW), parsley:

1. Promotes Optimal Health – Parsley’s volatile oils—particularly myristicin—have been shown to inhibit tumor formation in animal studies, and particularly, tumor formation in the lungs. Myristicin has also been shown to activate the enzyme glutathione-S-transferase, which helps attach the molecule glutathione to oxidized molecules that would otherwise do damage in the body. The activity of parsley’s volatile oils qualifies it as a “chemoprotective” food, and in particular, a food that can help neutralize particular types of carcinogens (like the benzopyrenes that are part of cigarette smoke and charcoal grill smoke).

2. Protects Against Rheumatoid Arthritis – While one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates that vitamin C-rich foods, such as parsley, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints. Those who consume the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts.

With these cool facts, why not give it a whirl in a smoothie?

Lemon Parsley Smoothie
Serves 2
The fresh herbs in combination with the fresh lemon juice make this smoothie a delightful morning treat!
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 3 C Spinach
  2. 1 C Fresh Parsley, stems removed
  3. 1 C Strawberry Greek Yogurt
  4. 1 C Apple Juice
  5. 1 C Carrot Juice
  6. 1 C Water
  7. 2 Lemons, juice
  8. 1 tbsp Honey
  9. 3 C Pineapples/Mangoes/Strawberries, frozen
Instructions
  1. Add ingredients to blender and mix until smooth.
  2. If the smoothie is too thick, add an additional tablespoon of water or juice until desired consistency. If too thin, add an additional 1/2 cup of frozen fruit.
Notes
  1. This smoothie was created as a meal replacement (makes 2 - 32 ounce servings). If you are looking for a smaller portion cut the ingredients in half.
http://barerootkitchen.com/

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Blueberry Banana Smoothie

This smoothie hit the spot on day four of me trying out a modified version of the “Conscious Cleanse.” As I said in a previous post, I am following the cleanse in principal, but am not using the book’s smoothie recipes. If you do not follow my blog in chronological order (which I am assuming most do not) you are probably thinking what the heck is this chick talking about. I would too and that is okay.

So, the the cleanse is about removing allergy prone or hard to digest foods from your diet for 14 days (e.g. eggs, corn, wheat, dairy, soy, etc.). This was a piece of cake for me considering I don’t eat wheat or soy and rarely have dairy. Okay, but the harder part is starting out the day with a quart of lemon water. 

Does that make me pee constantly in the morning? Like the Kool-Aid man says, “Oh yeah!” Not to mention I am mother effing hungry in the AM. However, after chugging down the water drinking a “delish” smoothie is worth it.

I put “delish” in quotes because the first smoothie I made from the book (recipe not on my blog), I had to force myself to drink. After every sip, I kept thinking do people actually enjoy 32 ounces of this and after one day do they continue on for another 13 days! It would be hard. So, instead of giving up, I started creating alternative smoothies to stick with the cleanse. This also helped me to enjoy every last drop! Hope you will too!

Blueberry Banana Smoothie
Serves 2
Green smoothies are the perfect way to add in leafy greens into your diet without even detecting them. Give this smoothie a whirl for breakfast and you will start out your day drinking a powerhouse of super foods!
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Prep Time
20 min
Cook Time
5 min
Total Time
25 min
Prep Time
20 min
Cook Time
5 min
Total Time
25 min
Ingredients
  1. 3 C Spinach
  2. 2 Bananas
  3. 2 C Almond milk
  4. 2 tbsp Almond Butter
  5. 5 Medjool Dates, pits removed
  6. 2 C Blueberries, frozen
  7. 1 C Strawberries, frozen
  8. 1 C Raspberries, frozen
  9. 2 C Ice
  10. 2 C Water
Instructions
  1. Add dates and water to blender. Soak for 15 minutes. After 15 minutes blend the dates until smooth.
  2. Put remaining ingredients into blender and mix together until smooth. Add an additional tablespoon of liquid (either water or almond milk) at a time if smoothie is too thick. If too thin add another 1/4 cup of fruit.
Notes
  1. This smoothie was created to be as a meal replacement, so the recipe creates two 32 ounce servings. With protein and veggies packed into one cup it was perfect for day two of my whole body cleanse. Cut the recipe in half if you want to have smaller servings.
http://barerootkitchen.com/

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Strawberry Frozen Yogurt

One of my favorite treats is ice cream, but my stomach does not tolerate milk based ice creams very well. The downer is that most non-dairy and even dairy brands of ice cream contain additives that have been linked to digestive issues (e.g. the main one is Carrageenan). Here is a link to harmful side effects of Carrageenan as researched by Cornucopia Institute: http://www.cornucopia.org/tell-the-usda-to-remove-carrageenan-from-organic-foods/. For convenience, it is also helpful to know that this ingredient is in products other than ice cream and here are the brands that should be avoided: http://www.cornucopia.org/shopping-guide-to-avoiding-organic-foods-with-carrageenan/. Avoiding this additive is nearly impossible when you are looking for ice cream (dairy or non-dairy).

Since I am able to tolerate Greek Yogurt, but not dairy milk, I have started to make my own. If you want to know why Greek Yogurt is easier on  your digestive system than dairy milk, read up on the interesting tidbits on this link (at a high level Greek Yogurt strains out most of the lactose, making it easier to digest): http://healthyeating.sfgate.com/greek-yogurt-cause-lactose-intolerance-3102.html. Also, here is a link to suggestions from Mark’s Daily Apple on how to overcome lactose intolerance by strengthening your digestive system via probiotics/vitamin D: http://www.marksdailyapple.com/dairy-intolerance-what-it-is-and-how-to-determine-if-you-have-it/#axzz360orwMRr. Probably a lot of reading material, but this is the researcher coming out in me and is beneficial for your body. At a minimum, I would recommend taking the time to read up on the health risks of Carrageenan. 

If you are thinking, I don’t have the time to make ice cream, trust me this recipe is much easier to make than standard ice cream. Typically for regular ice cream you have to slowly reduce heavy cream over the stove for approximately 30 minutes, whisking constantly to avoid it from curdling. And that is just cooking time, after slaving away you have to chill in the fridge until it cools and then you can finally load it into the ice cream maker. Boohoo, I don’t have the patience for that process. Oh and ice cream has a boat load of sugar in it.

My recipe substitutes maple syrup or honey for the sugar and takes no time at all! Just mash up some strawberries, toss in some Greek Yogurt, vanilla and maple syrup and BAM you can immediately put it into your ice cream maker. Twenty to thirty minutes later you have a wonderful, creamy and protein rich frozen yogurt treat. 

Strawberry Frozen Yogurt
Serves 4
Treat yourself on a warm summer day with some homemade frozen yogurt! This creamy & decadent frozen treat is made with Greek Yogurt, fresh strawberries and maple syrup.
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Ingredients
  1. 4 C Strawberry Greek Yogurt
  2. 1/3 C Maple Syrup or 1/4 C Honey
  3. 1 tbsp Vanilla
  4. 1 C Fresh Strawberries, mashed
Instructions
  1. In a large bowl, mash up some fresh strawberries. Make sure you remove the stems.
  2. Stir in the remaining ingredients until combined.
  3. Add the strawberry mixture to the ice cream mixer and follow the manufacturers' instructions. Mine takes approximately 25 minutes.
  4. Serve immediately or in the freezer for later. I recommend buying an ice cream safe container for storage (a regular food storage container will cause ice cream to become rock hard and you will need to thaw it for at least 30 minutes before consuming).
Notes
  1. If you are using an ice cream maker that requires the bowl to be frozen for 24 hours prior, make sure to do this step or your ice cream will not freeze properly.
http://barerootkitchen.com/

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Banana Split Parfait

Banana splits are a popular dessert. Why? Good question and I could never come up with a good answer! In fact, when I worked at Dairy Queen I always wondered why any sane person would order a glorified Sundae with bananas & walnuts on it. Ewwww! Speaking of good old Dairy Queen, this was my second shortest job on record. The only one that can top it was my four hour stint at Chilis. Teenager jobs, so much fun! I will save my Burger King experience for another post. 

Anyway, now that I am older and a “little” wiser, I now like everything in a banana split. So, instead of making a dessert, I decided to give it a shot for breakfast. My verdict is that I am still not crazy about the bananas (even though I love bananas on their own), but the rest is fabulous. The bananas are not in the cards for me because of the texture, but for you banana split enthusiasts this is the perfect breakfast for you!

Banana Split Parfait
Serves 2
Hey, banana split enthusiasts, this is the perfect breakfast for you! Bananas, strawberries and pineapple blanketed in layers of walnut granola and chocolate chips. What a great treat to start the day.
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 C Strawberries, chopped
  2. 2 Bananas, chopped
  3. 1 C Pineapple, chopped
  4. 1 C Granola (I used my homemade peanut butter granola)
  5. 2 tbsp Mini Chocolate Chips (Enjoy Life)
  6. 1 C Greek Yogurt, plain
  7. 1 tsp Maple Syrup
Instructions
  1. Mix chocolate chips and granola in a small bowl.
  2. In a separate bowl, stir maple syrup into Greek Yogurt. I prefer to use plain so then I can control the amount of sugar, but you can skip this step if you prefer to buy vanilla yogurt.
  3. In two sundae cups, add ingredients in this order: Bananas, granola, yogurt, strawberries, granola, yogurt, pineapple and granola.
  4. Grab a spoon and eat it up!
Notes
  1. If you are not crazy about the bananas (aka....ME), replace bananas with another fruit.
http://barerootkitchen.com/

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Strawberry Cupcakes

Every month daycare has a birthday celebration. Since strawberries are in season and Mason cannot eat the gluten cake they normally serve, I created these gluten free & delicious cupcakes for him. I could not have been more elated when his teachers told me he ate the whole thing!

Normally, I do not like to use evaporated cane sugar or processed sugars like powdered sugar, but after having to scratch two batches of strawberry frosting (lots of money down the drain), I used powdered sugar because I knew it would come out to the right consistency. Besides moderation is the key! My husband and his coworker said this frosting is amazing & does not taste as cloyingly sweet as most butter creams.

Strawberry Cupcakes
Serves 12
Adding fresh strawberries to the cake batter and frosting make for a perfect springtime dessert.
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Prep Time
30 min
Cook Time
20 min
Total Time
50 min
Prep Time
30 min
Cook Time
20 min
Total Time
50 min
Ingredients
Strawberry Cupcakes
  1. 1 C Butter, softened
  2. 2 C Gluten Free Flour Blend (I used Pamelas)
  3. 3 Eggs
  4. 3/4 C Evaporate Cane Sugar
  5. 1 tsp Baking Soda
  6. 1 tsp Baking Powder
  7. 2 tsp Vanilla
  8. 1 tsp Salt
  9. 1 8 oz Strawberry Greek Yogurt (I used Chobani)
  10. 1 1/2 C Fresh Strawberries, crushed
Strawberry Cream Frosting
  1. 1 C Butter, softened
  2. 1/2 C Spectrum Vegetable Shortening
  3. 1 tsp Vanilla
  4. 2 Lemons, juice
  5. 2 tbsp Agave Nectar
  6. 1/2 tsp Salt
  7. 1/2 C Powdered Sugar
Directions
Strawberry Cupcakes
  1. Preheat oven to 350 degrees. Line muffin tin with paper liners.
  2. Mash the strawberries in a small bowl with a potato masher. Set aside 1 cup for cupcakes and a 1/2 cup for the frosting.
  3. Cream together butter and sugar with a hand or stand mixer on medium until smooth (will take 2-3 minutes).
  4. Add in eggs, vanilla and salt & mix until smooth (will take another 1-2 minutes).
  5. Mix flour, baking soda and baking powder into the wet ingredients until combined.
  6. Hand stir in the strawberries.
  7. Spoon the batter into the paper liners. Fill the liners about 2/3 or 3/4 of the way to the top or the batter will spill over while baking.
  8. Bake between 18-20 minutes. Cupcakes will be slightly golden brown on top when they are done.
  9. Cool completely on a metal wire rack before frosting.
Strawberry Cream Frosting
  1. While cupcakes are baking, cream together butter, shortening, salt, and vanilla with a mixer on high until smooth. Make sure butter is softened or the frosting will have small chunks of butter in it.
  2. Mix in agave nectar, lemon juice, and strawberries.
  3. Add 1/2 C of powdered sugar. The agave nectar and strawberries add sweetness to the frosting, so the less powdered sugar you add the better. However, in order to reach a butter cream consistency I needed to add about 1/2 cup of powdered sugar.
http://barerootkitchen.com/

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Strawberry Cream Cakes

Having a toddler that is picky is quite the challenge. So, lately I have been on a quest to make a pancake that is not only loaded with wholesome ingredients, but is something that he will gobble up!

After whipping up these babies, my baby ate them like a champ! He even asked for seconds, “Mo (more), Momma, Mo (more), peas (please).” And so did my hubby. He said these were the best gluten free pancakse I have made yet. Doing, my Victory Dance!!!

Strawberry Cream Cakes
Serves 4
Fresh strawberries & cream make these pancakes moist & delicious!
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Ingredients
Pancakes
  1. 2 Eggs, scrambled lightly
  2. 1 C Almond Milk (or other non-dairy alternative)
  3. 2 tsp Vanilla
  4. 1 tbsp Flax Meal
  5. 1/3 C Coconut Flour
  6. 1/3 C Buckwheat Flour
  7. 1/3 C Millet Flour
  8. Salt, pinch
  9. 1 Lemon, juice
  10. 1/2 Banana, mashed
  11. 1/2 C Strawberries, mashed
Cream Topping
  1. 1 C Greek Yogurt, Plain
  2. 3 tbsp Maple Syrup
  3. 1/2 Lemon, juice
  4. 1 C Sliced Bananas & Strawberries, topping
Directions
Pancakes
  1. Beat two eggs until they resemble scrambled eggs in small bowl.
  2. Mash banana and strawberry in separate bowl (medium sized).
  3. Mix together eggs, milk, vanilla, juice from one lemon and strawberry/banana mash.
  4. Stir in dry ingredients of flax meal, buckwheat flour, millet flour, salt and coconut flour until a pancake batter is formed.
  5. If the mixture gets too thick add another tablespoon of almond milk. For thicker pancakes, add an additional teaspoon of coconut flour, but don't over do it on coconut flour. It absorbs liquid quickly & will get to thick if too much is added to the batter. After adding additional coconut flour let batter sit for five minutes before adding more coconut flour.
  6. Add ladle of batter to pan. Cook on each side until golden brown.
Cream Topping
  1. Stir together Greek Yogurt, maple syrup and 1/2 of freshly squeezed, lemon juice while the pancakes are cooking. If you like the taste of lemon squeeze in the other half for a stronger flavor.
  2. Layer pancake, cream topping, pancake and then more cream topping. Add sliced bananas and strawberries to the top.
Notes
  1. For Greek Yogurt, my favorite is Fage (plain & 2% version). This brand has one of the highest protein content (20 grams/serving), is irresistibly creamy & tastes the best for plain yogurt. I also like to buy plain because then I can control how much and the type of sweetener is added.
http://barerootkitchen.com/

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Strawberry Broccoli Salad

In looking for salad ideas, I came across this strawberry broccoli salad on http://thediva-dish.com/. I really liked the base salad combo of broccoli, strawberry, coconut and cashews, but wanted to use my recipe for a poppy seed dressing. If you haven’t checked out Ari’s site, DO IT. She has some great vegan & vegetarian recipes. All of her recipes that I have tried to date have been five stars!

Strawberry Broccoli Salad
Serves 4
Strawberries, broccoli and coconut make the perfect combination for a salad. I give major kuddos to Diva Dish for coming up with yummy idea!
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
Salad
  1. 2 C Broccoli Florets, chopped into small florets
  2. 2 C Strawberries, thinly sliced
  3. 1/2 C Unsweetened Shredded Coconut
  4. 1/2 C Cashews, rough chopped
Poppy Seed Dressing
  1. 1/2 C Greek Yogurt
  2. 1 tsp Poppy Seeds
  3. 1/4 C Olive Oil
  4. 1/8 C Rice Wine Vinegar
  5. 1/2 tsp Salt
  6. 1/4 tsp Pepper
  7. 1 tbsp Maple Syrup
  8. 1 tbsp Hemp Seeds
  9. 1 Lemon Juice
Directions
Salad
  1. Add chopped/sliced salad ingredients to a large bowl. Set aside.
Poppy Seed Dressing
  1. Add all dressing ingredients to a small bowl. Whisk until completed combined.
  2. Toss everything together & enjoy.
Notes
  1. I made this salad with macadamia nuts in place of cashews and liked it better. However, I am sure you could experiment with other nuts such as almonds, pistachios or even walnuts.
Adapted from The Diva Dish
Adapted from The Diva Dish
http://barerootkitchen.com/

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