Veg Vivaciously

4/08/2012

Sweet Beet Juice

Sweet Beet Juice

INGREDIENTS

1 medium beet
4 gala apples (core removed-skin on)
1 thumb size piece of ginger (skin removed-OPTIONAL)
2 cups kale
1-2 cups water (for blender use only)

Makes about 35 ounces of juice

Put the veggies in your juicer and juice them!

No juicer? No problem! Put them in your Vitamix. Then strain through a nut milk bag or a paint strainer bag...and pour in your storage container. For detailed instructions on making juice in the blender click here.

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Some Health Benefits

Kale: Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like Vitamin C, Vitamin A, Vitamin K and manganese, kale is certainly a smart choice in the battle against cellular oxidation. Last but certainly not least the isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I and II of the body’s detoxification process. The high sulfur content of kale has further been shown essential for phase II of detoxification.

Beet root: Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects. The root is rich source of phytochemical compound Glycine betaine. Betaine has the property of lowering homocysteine levels in the blood. Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation, which can be harmful to blood vessels. High levels of homocystiene in the blood results in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases. Raw beets are an excellent source of folates; contains about 109 mcg/100 g (Provides 27% of RDA). Folates are necessary for DNA synthesis in the cells. When given during peri-conception period folates can prevent neural tube defects in the baby. It contains significant amounts of vitamin-C, one of the powerful natural antioxidant, which helps body scavenge deleterious free radicals one of the reasons for cancers development. The root is also a rich source of niacin (vit.B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6) and carotenoids, and minerals such as iron, manganese, and magnesium. In addition, the root indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.

Apples: are a source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of atherosclerosis and heart disease. The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. It is a good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber content. Most of an apple's fragrance cells are also concentrated in the skin and as they ripen, the skin cells develop more aroma and flavor. Apples are rich in antioxidant phyto-nutrients, flavonoids and polyphenols. The total measured anti-oxidant strength (ORAC value) of 100g apple fruit is 5900TE. The important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Apples are also good in tartaric acid that gives tart flavor to them. These compounds help protect the body from deleterious effects of free radicals. In addition, apples are a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body. Apples also contain small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus counters the bad influences of sodium.

Ginger: Ginger has been in use since ancient times for its anti-inflammatory, carminative, anti-flatulent, and anti-microbial properties. The root contains many health benefiting essential oils such as gingerol, zingerone, shogaol, farnesene and small amounts of phelladrene, cineol, and citral. Gingerols help improve the intestinal motility and has anti-inflammatory, painkiller (analgesic), nerve soothing, anti-pyretic as well as anti-bacterial properties. Studies have shown that it may reduce nausea induced by motion sickness or pregnancy and may help relieve migraine headaches. Zingerone, which gives pungent character to the ginger root, has been found to be effective against E.coli induced diarrhea, especially in children. This herb root is low in calories and contains no cholesterol, but is very rich source of many essential nutrients and vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vit.B-5) that are essential for optimum health. It also contains good amount of minerals like potassium, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

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4/03/2012

Strawberry/Banana Green Smoothie

Strawberry/Banana Green Smoothie

INGREDIENTS

3 cups organic kale
1.5 pints frozen organic strawberries (frozen)
2 bananas (frozen)
2-3 cups coconut water (to taste)
1 tbsp chia seeds (optional)

Makes (about) 40 oz

Put everything in your Vitamix blender and blend into a juicy smoothie perfection!

This smoothie tastes just like bananas and strawberries. It's an amazing smoothie, why? Because it's green! That means you're getting all the nutrients from greens. Not to mention this particular smoothie is super powered protein packed from the coconut water alone, and it will be even more protein packed if you add chia seeds, like I did!

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Some Health Benefits

Strawberries: The strawberry is rich source of many health promoting phyto-nutrients, minerals and vitamins that are essential for optimum health. Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. Scientific studies show that consumption of straw berries may have potential health benefits against cancer, aging, inflammation and neurological diseases. Fresh berries are an excellent source of vitamin-C (about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals. The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help body metabolize carbohydrates, proteins and fats. Strawberries contain vitamin A, vitamin E and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin, beta carotene in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process. They contain good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is important for prevention of dental caries.

Banana: Banana’s are loaded with potassium, a mineral that helps within the protein synthesis and constructing of muscle groups. A diet plan loaded in potassium is believed to trim down the menace of stroke and hypertension. They are also full of Vitamin B6, which aids inside the manufacturing of antibodies inside the immune method individually from red blood development, protein metabolic process and operating with the central nervous program. Bananas also have magnesium, which assists in recovering from exhaustion. Together with B12 and potassium, they support the entire body to enhance from your signs and symptoms associated towards the taking from nicotine. Vitamins C is in bananas also and it assists to safeguard the human body versus infections and remedy them too. This vitamin also delivers proof vital inside the synthesis with the connective tissue, assimilation of iron as well as the formation with the blood. Last, but not least banana’s contain Fructoogliosaccharides (FOS), which acts as foods for your “good bacteria” or perhaps a prebiotic inside the digestive method.

Coconut Water: Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, and minerals to replenish hydration levels in the body. Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects. Coconut water has been generally offered to patients with diarrhea in many tropic regions to replace fluid loss from the gastrointestinal tract and reduce the need for intravenous therapy. The osmolarity of tender coconut water is slightly greater than that of WHO recommended ORS (Oral Rehydration Therapy) osmolarity. Presence of other biological constituents like amino acids, enzymes, minerals, and fatty acids may account for this higher osmolarity. However, unlike WHO-ORS, its water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition with much needed calories would be an ideal drink than any other brand of soft drink beverages in dehydration conditions. Coconut water is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA polymerases etc. Altogether, these enzymes aid in digestion and metabolism. Despite very light consistency, its water has much better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of fruits like oranges. (Compare mineral composition of oranges). Its water is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish. Coconut water contains a very good amount of electrolyte potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolytes deficiency in the body due to diarrhea (loose stools). In addition, fresh coconut water has small amount of vitamin-C (ascorbic acid); provides about 2.4 mcg or 4% of RDA. Vitamin C is a water-soluble ant-oxidant. Last but not least, Coconut water contains small amounts of protein. The percentage of alanine, arginine, cystine and serene in the protein of young coconut water is higher than cows milk.

Chia Seeds: The chia seed is a "superfood" that has twice the protein of any other seed or grain and five times the calcium of milk. They contain boron which is a trace mineral that helps with the absorption of calcium. The essential fatty acids, Omega 3 and Omega 6 are also present in the seeds., which is why there was no oil needed in this smoothie. Here is a list of the greatness that is wrapped up in each of these little tiny seeds:

Constituents: linolenic acid, linoleic acid; antioxidants: chlorogenic and caffeic acids, myricetin, quercitin, and kaempferol flavonol. chlorogenic acid, caffeic acid and flavonol glycosides; mucin, fibre; 8 essential amino acids (score 115.)

Vitamins: A, B1, B2, B3, B5, B6, B15, B17, C, D, E, K, choline, folic acid, inositol, PABA.

Minerals: boron, calcium, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorous, potassium, silicon, sodium, strontium, sulphur, zinc, amylose (a slow-burning starch helpful in treating hypoglycemia), and electrolytes.

As I mentioned, Chia has a very good ratio of omega-3 oil to omega-6 oil; with 20-30% protein, 35% oil, 25% fiber. Gluten-free and very low-sodium.

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