I realized today when I was shopping at Trader Joe’s that I have a mental smoothie shopping list that I use. I keep foods from this list in my kitchen so that my family can have a variety of smoothie options available to them. So I’ve decided to put MY list down on “paper” and share it with you! With smoothies, I encourage you to be creative! Some are better than others, but soon you will find combinations you LOVE! This happens to be my list, so feel free to add other foods to your list.
- Blending food takes care of the first step in digestion: chewing! Food breaks down faster in the stomach. It’s like a mini-vacation for your digestive system 🙂
- Smoothies offer a chance to “eat” food you usually wouldn’t eat. For instance, I dislike Kale… a lot! I’ve tried it different ways, it’s just gross to me. One day I got brave and put a small amount in a smoothie. Surprisingly I didn’t hate it! In fact, I kinda liked it. Slowly I began adding more and more kale. Now I’m to the point where I crave it. Yes, I’ve gone there!
- Smoothies offer a chance to sneak food to your kids body that they would NEVER imagine eating! THIS REALLY WORKS! At first my kids had no idea what they were “eating”, but by this point, they know I put all sorts of stuff in. Both of my kids like their smoothie different ways, and I adjust them according to their preference.
- They are easy.
- They are fast.
- They are yum.
We can’t turn back time, but we CAN
slow down the inevitable aging process
that we all must face!
We can improve our quality of life and reduce our risk of age-related diseases by what we eat!
Choose HEALTH by choosing these
Cruciferous vegetables are from the mustard family ::
MUSTARD GREENS, CABBAGES, BROCCOLI, CAULIFLOWER,
BRUSSELS SPROUTS, KALE
They are filled with vitamins, fiber, and disease-fighting phytochemicals.
By adding these foods to your daily diet, you may be lowering your risk for cancer!
Some have shown to STOP the growth of cancer cells
for tumors in the:
- uterine lining (endometrium)
according to the American Institute for Cancer Research
These vegetables fight against the overload of
free-radicals that cause cancer by reducing oxidative stress.
Cruciferous veggies also protect against cardiovascular disease. Studies have shown that diets rich in these foods lower amounts of inflammation in the body!
Which cruciferous vegetables have the most vitamin A, vitamin C, and folic acid?
The answers are:
Kale (vitamin A)
Broccoli (vitamin C)
Brussels sprouts and broccoli (tied for folic acid)
Brussels sprouts have the most vitamin E (about 9% of the Daily Value) and vitamin B-1 (15% Daily Value). And it’s broccoli and Brussels sprouts again that have the most healthy plant omega-3s: A cup of broccoli contributes about 200 milligrams, and a cup of Brussels sprouts about 260 milligrams.
Here’s a comparison table of cruciferous vegetables, including the nutrients for which they contribute at least 10% of the Daily Value. Keep in mind that about half of the fiber in cruciferous vegetables is super-healthy soluble fiber.
Per 1 cup:
|Vitamin A||33% DV||1%||2%||16%||62%||137%|
|Omega-3s||200 mg||140 mg||60 mg||260 mg||100 mg||100 mg|
Tips for Enjoying Cruciferous Vegetables
To maximize taste and nutrition, here are some tips for buying and cooking cruciferous vegetables:
Don’t overcook cruciferous vegetables. They can produce a strong sulfur odor and become unappealing.
You can buy several types of cruciferous vegetables ready-to-go in the frozen or fresh packaged sections of your supermarket, including broccoli, cauliflower, and Brussels sprouts.
No raw veggie platter is complete without dark green broccoli or snowy white cauliflower florets.
Add raw broccoli or cauliflower florets to your green salad to give the nutrients a big boost.
Add chopped cruciferous veggies to soups, stews, and casseroles.
When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top. They’re likely to contain more beta-carotene and vitamin C than florets with lighter green tops. If it has yellow in it or is limp and bendable, the broccoli is old — don’t buy it.
according to WebMD
Cauliflower Tomato Soup
One of my family’s favorites from Allrecipes.com
- 1/4 cup sliced leek (white portion only)
- 1/4 cup chopped celery
- 1 tablespoon butter or margarine
- 1 (10.75 ounce) can condensed tomato soup, undiluted
- 1 1/4 cups water
- 1 cup fresh cauliflowerets
- 1/2 cup frozen peas
- 1/4 teaspoon dill weed
- 1/4 teaspoon salt
- In a saucepan, saute leek and celery in butter until tender. Stir in the remaining ingredients. Bring to a boil; reduce heat. Cover and simmer for 12-16 minutes or until the vegetables are tender.
Brown Rice and Steamed Broccoli & Cauliflower
I use this as a side dish or a stand alone meal.
cook the brown rice according to the instructions
steam either frozen or fresh broccoli & cauliflower
drizzle Braggs Liquid Amino’s and Flax Seed Oil on top and mix
if you are really feeling healthy, sprinkle kelp flakes over the rice and veggies!
OK, now it’s your turn. I want to hear from you.
PLEASE share your Cruciferous Vegetables recipes!
Put it all in the blender
Oh, and I also got some