Smoothies are a staple in our home. We love them for breakfast or as an after school snack. There are endless possibilities for healthy add-ins. Sometimes my kids have no idea what’s inside their smoothie, but they do know that it tastes great.
Here are six healthy additions to any smoothie to help you make the most delicious and nutritious smoothies year round
Add a sprinkle of chia seeds to your smoothie and you’re guaranteed a powerful dose of nutrition. Chia seeds are very rich in omega-3 fatty acids-even more so than flax seeds and salmon.They are also rich in antioxidants. One serving size includes 18 percent of recommended daily calcium and four grams of protein. They’re low in cholesterol and sodium and they’re packed with fiber, calcium, phosphorus, magnesium, potassium, manganese, copper, iron, niacin, and zinc. WOW.
Nearly 20% of the recommended allowance of dietary fiber.
Over 337% of the recommended allowance of vitamin A which helps to keep colds and other illnesses at bay and also helps to ward off infection.
One cup of boiled spinach provides over 1000% of the RDA of vitamin K which helps to maintain the strength and density of our bones.
Don’t add too much spinach to your smoothie or it will turn a lovely shade of brown.
Fresh ginger is a great addition to any smoothie. Ginger has been known to reduce pain and inflammation, stimulate circulation and inhibit rhinovirus, which can cause the common cold. Ginger can also do wonders for intestinal issues such as diarrhea, gas and stomach ulcers.
Try adding about a teaspoon of grated fresh ginger per serving of smoothie.
Matcha (powdered tea) tea is the dried leaves of green tea ground into a powder. Add the powder directly to your smoothie to give it a nutritional boost.
The list of health benefits is long including providing many minerals and vitamins. It can also protect against many kinds of cancer and help prevent cardiovascular disease.
Goji berries are a perfect addition to any smoothie. A bit bitter tasting on their own, when mixed with other flavors the taste is delicious. Packed with antioxidants, goji berries provide immune-boosting and vision-protecting properties.
What’s your favorite healthy addition to a smoothie?
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Most of us know the best way to get Vitamin D is through exposure to the sun.
Adding Vitamin D to my diet has been a top concern lately. I live in the cold North East where below zero temperatures have made it challenging to head outside this winter. Even when I do spend time outside (I’m an avid skier) I’m covered head to toe so there’s no chance of daylight hitting my skin. I used to be forced to head outside a few times a day when our dog was with us. Now I find myself in my office or at the gym, running from my car to a warm building.
Even when I’m more likely to spend time outside in the sun I’m still covered from head to toe in sunscreen. So the likelihood of the sun hitting my skin at any time of the year is slim.
What is a Vitamin D Deficiency?
It is estimated that 30 to 100% of Americans, depending upon their age and community living environments, are deficient in Vitamin D. And more than half of all American children are vitamin deficient.
How to Add Vitamin D to Your Diet
Vitamin D is essential for bone health, cold prevention, fighting depression and more. If sunlight isn’t in your future there are a few other ways to add this critical nutrient.
Salmon is my favorite sources of this nutrient. One serving of salmon contains more than the suggested daily value. Make sure to use wild caught salmon.
The Vitamin D in an egg comes from its yolk so it’s important to eat the entire egg to get a portion of your daily dose. Use organic eggs when you can.
Specific types of mushrooms are grown in ultraviolet light and will produce this vitamin. Sun-grown brands are the only mushrooms with this nutrient, with shiitake mushrooms being one variety with a high level of Vitamin D.
Cod Liver Oil
This one doesn’t sound appetizing, but one tablespoon of cod liver oil contains 1,300 IU’s which is about twice the recommended daily allowance.
I’m not a fan of anything canned because of the BPA concern. Also tuna can contain mercury. But three ounces of light tuna in water has 154 IUs of Vitamin D, which is about 1/3 of the daily recommended dose.
Although not high in this vitamin, cheese does contain some. On ounce of swiss cheese contains 12 IUs, which is about 4 % of the daily value.
Fortified Foods. As you can see, there aren’t many foods that naturally contain Vitamin D. There are plenty of foods on the shelves of your market that have been fortified including milk, orange juice, cereals etc… Please know that Vitamin D doesn’t naturally occur in these foods, and has been added during processing.
In my opinion it’s best to get your Vitamin D from natural sources and small amounts of sun.
It’s almost summer and farmer’s markets are popping up everywhere. They range from large to small, but they all have one thing in common: farmers selling directly to consumers without a middle man. It’s really a win-win situation. Typically farmer’s markets have a great selection of fruits, vegetables, flowers, soaps, breads and other local specialty foods and crafts. I recently visited a farmer’s market and discovered some pretty incredible, hand-made soap.
There are many reasons to visit a local farmer’s market:
Support your local economy
Buy produce with little to no packaging
Buy seasonal fruits and vegetables
Support local farming
Buy organic produce and products
On your next visit to your local farmer’s market here are a few tips to help you navigate your experience:
Bring reusable bags
Reusable bags aren’t just for the supermarket. Your local farmer’s market is the perfect venue for reusable bags. According to my friend Beth Terry of My Plastic Free Life there’s no excuse for using single-use plastic bags. If you don’t want to carry the large, supermarket reusable bags try a smaller version that fits into your purse or backpack. You might want to bring an insulated bag to keep items cold.
Get there when they open (or when they’re about to close)
It’s a bit hypocritical that I have this on the list. I’m far from a morning person. However, I do know that farmer’s markets tend to be less crowded when they first open. If you’re an early bird you will also have the best selections available to you. You might score a last minute deal if you head to the market when it’s just about to close down. The farmers might be willing to negotiate a discount so they don’t have to take it home.
Heading to the farmer’s market without a detailed list seems to work best. That will enable you to walk into the market and have the flexibility to choose produce and other items that look fresh and interesting.
Talk to the farmers
One of the highlights of a farmer’s market is the opportunity to talk directly to the farmer about the product you are thinking of buying. This is also your chance to ask how to store the product and how long it will stay fresh. We bought tomato plants last week and the farmer was so excited to share planting tips.
Many of the booths only accept cash so it’s important to be prepared. It’s no fun to find a really amazing product and then realize that you don’t have the cash to purchase it.
Lately I’ve been receiving oodles of amazing green questions from Groovy Green Livin readers through Facebook, Twitter and email. I love that so many of you are reaching out. While I try to answer each and every question individually, there are times when it’s impossible. There are also many times when your fabulous questions deserve to be shared. So in light of all of the above, I’ve decided to create a weekly post dedicated to your questions!
This weeks question comes from a longtime groovy green friend and was raised during our monthly book club.
Baking soda is touted as an all natural cleaner and we use it for so many things, but I have no idea what it is and where it comes from. Can you help?
What is baking soda?
Baking soda is pure sodium bicarbonate. In its natural form, baking soda is called nahcolite, taking its name from its chemical formula.
It is a naturally-occurring mineral that is chemically known as sodium sesquicarbonate. Trona is the raw material which is refined into soda ash. Soda ash, in turn, is used to make glass, paper products, laundry detergents, and many other products. It also is used in the manufacturing of other chemicals, such as sodium bicarbonate (baking soda) and sodium phosphates (detergents).
Baking soda is considered very safe and non-toxic. So many foods contain baking soda. I use it to bake with constantly. It doesn’t taste very good straight up, but you technically could take a teaspoon of baking soda and eat it.
Any environmental issues with baking soda?
My friend Umbra over at Grist raises an interesting environmental issue with regard trona mining:
“…the wastewater is very salty, and when it is piped away to a holding pond, it can make the birds that visit said pond fall sick, and sometimes drown.”
What’s the difference between baking soda and baking powder?
Baking powder contains sodium bicarbonate (the only ingredient in baking soda), but it includes the acidifying agent already (cream of tarter), and also a drying agent (usually starch). You can substitute baking powder for baking soda, but you can’t use baking soda in place of baking powder.
Baking soda uses
There are so many amazing uses for baking soda. I use it for everything from baking to cleaning. Think outside of the cookie box and the baking soda options are endless. Here are a few great resources to help find ways to use baking soda that may not have crossed your mind.
Now I need some help from you: I would like to name my weekly Q & A post with a catchy title-something like Dear Groovy Green Livin (but much more creative!). Let me know if you have any ideas! Also, send your groovy green questions to me and you could be featured as next weeks question of the week!
[Photo used under Creative Commons from Deb Nystrom/Flickr]
On April 22, 2012 more than one billion people around the globe will participate in Earth Day 2012. Earth Day is a day earmarked for action; a chance to show how important the environment is to you. The message of Earth Day can expand far beyond this one day-it can be a theme carried over into our everyday actions and efforts.
In celebration of Earth Day Cascadian Farm sent me an Earth Day Celebration Kit. It arrived in an awesome picnic basket and included Cascadian Farm products, VIP coupons for free products and recipe ideas, along with an extra kit for a giveaway to one lucky reader of Groovy Green Livin!
It’s baseball season for two of my sons, which translates to being out on a baseball field most nights of the week. Trying to squeeze in a decent meal is somewhat tricky, but with a little planning we are able to stick with our healthy eating habits. In keeping with the tradition of celebrating Earth Day every day, we decided to pick a random night and prepare an organic feast together.
My kids love to cook, so it was relatively easy to get them involved in the process. I’ve learned over the years that when they help out they are more likely to eat the final product. We picked out a few recipes from the recipe booklet that was sent along in the kit. Each recipe used some of the great products from Cascadian Farm.
Buying organic is always the better option. Organic food is free of pesticides and other toxins commonly found in conventional products. It’s not always possible and can be cost prohibitive, but we try to buy organic as much as possible. It’s also important to remember that organic doesn’t always mean healthy. It’s important to read the ingredients in every product, organic or conventional.
We started off with roasted vegetable pizza
Added Spa Smoothies for dessert
If you want to join in the fun and create your own organic feast in celebration of Earth day hop on over to the Cascadian Farm Facebook page. You’ll find great recipes, including the pizza and smoothie recipes used in our feast.
Now’s your chance to try out Cascadian Farm products! One lucky Groovy Green Livin reader will receive their very own picnic basket from Cascadian Farm filled with all sorts of goodies (Value $60!).
The giveaway is now over. Congratulations to Christopher S. and thank you to all who entered!
For another opportunity to win this kit, Tiffany at Nature Moms is also giving one away. Check that out HERE.
Fish generally ends up on our dinner table once or twice a week. Salmon is a family favorite with other types of fish being hit or miss. About a year ago I was part of a fish CSA. I loved the concept of buying fresh fish from local fishermen, but what I learned quickly was that I had a lot to do before the fish was ready to eat. The fish were delivered whole-with everything intact. That meant I had to filet it and remove all the parts that weren’t edible. For those of you who don’t know me well, I’m a bit squeamish. I don’t do well with blood, gore and guts. I tried to be a trooper and gave fileting the fish my best shot. It didn’t end well and I turned to my husband, kind friends and neighbors who took over the fileting process. As a result, my fileting days were short lived. So now I frequent the market in search of safe and sustainable fish.
Walking up to the fish counter at the grocery store or at a farmers’ market can be a bit overwhelming. The signs placed in front of each type of fish are confusing unless you know what each term means.
Here’s a general guide to buying safe and sustainable seafood:
Buy wild when possible (in most cases)
Farm-raised fish are generally placed in crowded cages and given antibiotics and exposed to pesticides. Their living environment is less than desirable. Wild fish are out in the wild-living and swimming as they were meant to be. Wild fish aren’t exposed to the same toxins as their farm-raised cousins.
Smaller is better
Larger fish generally have a higher chance of being contaminated with mercury and other heavy metals. The reason for this is bigger fish tend to live longer and have more time to accumulate these toxins. Smaller fish have a shorter life expectancy and are less likely to be polluted by heavy metals. Pregnant women and women of child-bearing age need to be careful of mercury levels in all fish, whether wild or farm-raised.
Do you want to eat fish that traveled for days to reach your table? Think about all the fuel used for transport. Try to buy fish from a local source.
Avoid added coloring
Farm-raised salmon generally has artificial color added to give it that nice pink color. When salmon are raised in a farm-raised environment they are fed “fish meal”, made up of ground fish parts, and as a result, the fish color is a shade of gray rather than pink. Coloring is added because consumers expect their salmon to look pink.
You have the right to know where your fish is coming from. Ask the person behind the counter or at the farmer’s market questions about added coloring, chemicals and anything else you might want to know before purchasing the fish.
More fish info
Print out a pocket guide for buying seafood from Monterey Sea Aquarium Seafood Watch.
Download FishFone from Blue Ocean Institute. Text them the name of the fish in question and they’ll text you back with their assessment and better alternatives to fish with significant environmental concerns.
I jumped on board the Meatless Monday movement a few months ago. Meatless Monday is a campaign encouraging people to improve their health and improve the health of the planet by lowering their meat consumption. I don’t eat red meat, but turkey and fish are often found on our dinner table.
There are so many different ways to green your Meatless Monday and most are relatively simple to incorporate into a meal. My Meatless Monday can (and does) happen any day of the week. There are so many great recipes out there that don’t include meat-thanks to Meatless Monday we have tried so many new foods.
We have a new Meatless Monday staple in our house. You’ll find this easy meal on our table at least once a week. My kids LOVE it and if you’re up to it you can get pretty creative with the add-ons.