Tag Archives: smoothie

Becoming Greener

vvpLOGO

Greetings dear VVP Potluckers! Hope you’re not full-up on smoothies yet-  I beseech you to give just one more a go. Our featured ingredient (by way of orange) sings along with spinach, pineapple and coconut water in the recipe below my “green awakening” story. Enjoy, and happy potlucking!

I’m going to let you in on a little secret. I was scared of green smoothies until just this past summer. Kind of hard to believe, considering the fact that I love greens, I love my Vitamix, and I’m a vegan nearly-nutritionist. Thankfully, all this has changed, and I have The Seed and Victoria Moran to thank.

The Seed is a plant-based nutrition expo/ conference based in New York- this years’ was held in early August in Soho. Dozens of vegan luminaries gather to speak, give demos and generally inspire us all. There are also scores of vendors showcasing their foods and services. I was lucky enough to attend both days thanks to my friend Sarah, amazing creator of the unparalleled Rescue Chocolate.

IMG_3010

Over the course of the weekend I was awed by incredible speakers, among them were Victoria Moran, JL Fields, Jenny Brown of Woodstock Farm Animal Sanctuary and Dr. Robert Ostfeld of the Montefiore Cardiac Wellness Program. Each of these lecturers left me feeling inspired and re-invigorated in my own plant-based nutrition mission. Months later I still revisit their talks in my mind.

So what does this have to do with green juice? I began my Seed experience at Victoria Moran’s talk on the subject of aging gracefully inside and out. If there’s anyone who is an authority there, it is Ms. Moran, as she is gorgeous, eternally youthful and full of vitality. Each time I hear her speak I hang on her every word- she’s not only entertaining but oh so wise. And she’s one of those women who simply glows. Seriously, her skin is just luminescent.

IMG_2941

During her talk, she lauded the power of green juice. “When you’re feeling like that latte at 3pm- get yourself a green juice instead. And then if you still feel like the latte, have that, but I’m pretty sure you won’t.”  Yes, I love my soy latte. But if Victoria’s regimen has anything to do with that unbelievable glow, I’m willing to give it a shot.

So I started drinking green right after her talk. (I went for the smoothie and not the juice, but I still drank my veggies. More on the difference to come) It was a pineapple-orange-spinach coconut water blend and it was my epiphany. I chased that with several other juice & smoothie samples over the two days at the Seed, I particularly loved the Green Mustache orange mango smoothie.

One of the fragrant green smoothies I sampled at the Seed. Orange mango and greens, another combo I need to make at home!

One of the fragrant green smoothies I sampled at the Seed. Orange mango and greens, another combo I need to make at home!

Still I didn’t believe that this sweet green elixir could ever replace my latte or sundry caffeine/ chocolate fix. But wouldn’t you know, it eventually did just that. There I was yesterday, late afternoon, standing at the refrigerator, poised to eat a piece of chocolate when it hit me. I don’t really want chocolate, I want ANOTHER green smoothie! Yes, two green smoothies in one day- I’m still in shock.

(btw, this is not to say there’s anything wrong with chocolate, but when I want chocolate it’s generally because I have low blood sugar.  Chocolate isn’t going to fix that in the long run.)

 And then miraculously, I actually went for two days in a row without coffee. So yes, Victoria was completely spot on.

The inaugural green smoothie at the Seed

The inaugural green smoothie at the Seed

Why should we drink green smoothies & juices anyway? The same reason we need to eat our veggies. Most Americans eat less than one serving of fruits and vegetables daily. No wonder we are so sick- vegetables are really not optional. The micronutrients and phytochemicals in fruits and vegetables are integral to so many of the basic metabolic processes our bodies perform everyday.

We may not initially see the damage we do our bodies by depriving ourselves of these vital nutrients. But it catches up with us eventually, and may manifest in any number of forms from obesity to osteoporosis to cancer.

In fact the risk of cancer decreases with an increased intake of fruits and vegetables, and the earlier in life one begins eating large amounts of these foods, the more protection one has. So really, we should try to get in as many servings of fruits and veggies as we possibly can. Even the five a day recommendation is really conservative.

IMG_3006

Here’s why smoothies are so amazing. If you really tried, you could probably get in 10 servings of fruits and veggies into one 12 oz glass. My smoothies have at least four or five. I try to get in at least three servings of green veggies along with a fruit or two. Your green smoothie will provide you with iron, calcium, protein, and so many other important vitamins, minerals and phytochemicals.

And why am I touting smoothies and not necessarily juice? Juice is great too, I drink juices now and then when I’m out and about. But I chose to buy a Vitamix because making smoothies retains all of the fiber, and phytochemicals work synergistically with the fiber to which they are bound.  Drinking the vegetables and fruits in their whole forms can be even more powerful than drinking the nutrients stripped from the fiber, which occurs in juicing.

sundaygreen

And fiber is incredibly important of it’s own accord- it helps in cancer prevention, in maintaining good cholesterol levels, a healthy weight, and healthy blood sugar levels. And remember, we only get fiber through plant foods.

Another plus for the smoothie side- many nutrients are fat soluble, so they are more bioavailable in the presence of healthful fats. Adding a little coconut or almond milk to your smoothie will help your body soak up all those vitamins, minerals and phytonutrients from the fruits and vegetables. But please, don’t add cow’s milk (or any other animal’s) as dairy inhibits our uptake of phytonutrients.

IMG_3025

Nowadays my first stop in the morning is the Vitamix. Even before I have my tea! It took a wee bit of experimenting but I’ve arrived at my favorite combination of ingredients. I do vary it a bit, but my eye opening smoothie needs a base of pineapple, spinach and coconut in some form. I suggest:

2 or 3 two-inch slices of pineapple (roughly 1/8 of a medium pineapple)

3 cups baby spinach

1 small orange

1/2 cup coconut water

3 coconut water ice cubes (just pour coconut water into an ice cube tray, and voila!)

30 seconds in the Vitamix and there you have it- delectable green power.

For variation, sometimes I’ll add some mango or some frozen organic berries. But beware! Berries will turn your juice brown. While it still tastes divine, it makes me sad to lose that green hue.

So thank you Victoria- I’m finally on team green. Hope you, dear reader, will join us!

Stay-Calm-Go-ForwardStay-Calm-Go-Back

Stay-Calm-Beginning-Pink

Health by Chocolate

Chocolate and I are old friends. But before I became vegan, chocolate was somewhat of a toxic friend. We loved hanging out, but I tended to call on her when I was bummed out, or bored, or angry, or, well, insert any adjective really.  And while I relied on her for help in countless situations, she would invariably make me feel bad about myself. Yet I went back to her at my most vulnerable times, again and again.

It wasn’t until I went vegan that Chocolate and I developed a much healthier friendship. At first I was skeptical about the new trajectory of our relationship, now that Chocolate was breaking up with dairy. I had known them as a couple for so long! But their breakup helped to magnify so many of her own magnificent qualities.

_MG_0574shbc

And so I learned to appreciate chocolate in an entirely new context. No longer did I feel the need to categorize it as my vice, I started to look at the beneficial qualities and discovered ways to both enjoy and profit from the little bean. And because I was eating so many more nutrient- dense, satisfying foods, I didn’t automatically think about that something sweet after every meal. Or worse, in lieu of meals.

While I don’t get the daily chocolate pangs I once did, now and again a minor chocolate craving gnaws at me. Those are the times I incorporate chocolate into healthy concoctions or easy recipes. Cacao nibs or chocolate chips melted in my oatmeal. My new favorite nutella-esque nut butter, for which I shall soon post a review. Nibs and/or cacao powder in coconut yogurt. Hot cocoa. Raw desserts, like a chocolate pecan tart I brought to last Thanksgiving (a big hit.)smchoclayout_0572

Last week, while buried under many a nutrition textbook, the words “chocolate shake” began to echo in my brain. I suppose a hundred pages of the words protein, carbohydrate and fat just manifested themselves into a glass. And since I didn’t feel like a heavy dessert, I set upon creating a divinely chocolatey yet marvelously healthful shake.

The results? Super rich on the chocolate and just the right density- not too heavy, but not obviously light. And while it tastes unbelievably decadent, this shake is brimming with nutrients your body will love.

As you may know, cocoa itself is incredibly healthful. (it’s the stuff that’s sometimes mixed in with it, like dairy and refined sugar, that makes a lot of chocolate less so)  The cacao bean is packed with antioxidants- I mean, packed. Cacao boasts the highest concentration of flavonoids (a powerful class of phytochemicals) of any food! Loads of flavonoids means loads of antioxidant activity when you eat cacao. But not when that cacao is mixed with cow’s milk, as dairy inhibits antioxidant function.

Antioxidants are ridiculously important- they help reduce the risk of a panoply of common diseases, and simply help our cells carry on everyday functions. So get your daily dose of phytochemicals (from a variety of sources) and if you want them to actually do their job, don’t dump animal secretions on top of them.

Love  those nibs.

Love those nibs.

Another reason to avoid those milky chocolate bars- pretty much all of the major commercial brands source their cocoa from middlemen, who buy from slave plantations in Africa. Tens of thousands of child slaves work on cocoa farms in Guyana and the Ivory Coast to satiate our appetite. (not to mention the millions of cows also enslaved right here.) There is an alternative! Buy fair trade cocoa & chocolate bars- there is no dearth of delicious, vegan candy to go around. And don’t worry if you don’t like dark chocolate. There are loads that mix the cocoa with rice milk or nut milks.  A pretty comprehensive list of fair trade, vegan chocolates is here.

Back to the shake! This decadent drink doesn’t stop at the antioxidant love. You’ll also get a good dose of protein, fiber, B12, calcium, iron, and plenty of other important micronutrients.

Yes my friends, you can have your shake and drink it too. (or have your shake and keep your shape?)  So get out your blenders, and prepare for a divine chocolate experience.

Ingredients:

1 cup Nut or Soy milk (I used 3/4 unsweetened almond milk, 1/4 cup Unsweetened Vanilla Soy)
1 Medjool date (or 2, if not using stevia)
1/3 container vanilla coconut yogurt
1/4 cup vanilla coconut ice cream (or soy, or almond if you prefer.)
2 Tbsp (high quality organic) cacao powder
2 ice cubes
1/8 teaspoon stevia (about 2 of the teeny spoons in the stevia container) Note: If using sweetened milks, you may not need/want the stevia.

Optional: 1 Tbsp dried coconut
Cacao nibs for topping

Method:

Throw all your ingredients into your blender- one that can handle ice cubes, like the mighty Vitamix. Blend on high for 60 seconds, or until the ice cubes have stopped making noise. (but not more than 60 seconds!) Pour into a tall glass and top with Cacao nibs. Float skyward.

Note: the nutrient values will vary depending on the milk you use- for a similar profile, use an enriched unsweetened almond or soy milk. (or other nut milk)

Nutrition_Facts_SHAKE