Popeye Super Smoothie

Well here I come with a great experiment result that we tried this week at home and we couldn't stop drinking it! The recipe just came up to my mind from nowhere and I though: Humm yeah why not, let's try it. And here it is my results reveal to you.

I hope you love this #smoothie recipe as much as we do. 

You'll need:

1 Banana (if organic much better!)

1 Bunch of kale (washed)

3 Bunches of baby spinach (washed)

1/2 Tsp of organic honey

1 Cup of almond/soy/coconut unsweetened milk 

 

Some mint leaves for decoration (optional) 

 

Add the milk in the base of your #blender then add the rest of the ingredients and pulse until they are all integrated. Blend per around 40 seconds until is smooth consistence (if you don't have a speedy special blender, go for a minute instead). 

 

Serve and enjoy!

Nutritional facts:

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

• Vitamin A: 206% of the RDA (from beta-carotene).
• Vitamin K: 684% of the RDA.
• Vitamin C: 134% of the RDA.
• Vitamin B6: 9% of the RDA.
• Manganese: 26% of the RDA.
• Calcium: 9% of the RDA.
• Copper: 10% of the RDA.
• Potassium: 9% of the RDA.
• Magnesium: 6% of the RDA.
• Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus. 
  

Banana fruit (Musa acuminata colla),
Nutritive Value per 100 g
(Source: USDA National Nutrient data base) 

Principle	Nutrient Value	Percentage of RDA
Energy	90 Kcal	4.5%
Carbohydrates	22.84 g	18%
Protein	1.09g	2%
Total Fat	0.33 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.60 g	7%
Vitamins
Folates	20 µg	5%
Niacin	0.665 mg	4%
Pantothenic acid	0.334 mg	7%
Pyridoxine	0.367 mg	28%
Riboflavin	0.073 mg	5%
Thiamin	0.031 mg	2%
Vitamin A	64 IU	2%
Vitamin C	8.7 mg	15%
Vitamin E	0.10 mg	1%
Vitamin K	0.5 µg	1%
Electrolytes
Sodium	1 mg	0%
Potassium	358 mg	8%
Minerals
Calcium	5 mg	0.5%
Copper	0.078 mg	8%
Iron	0.26 mg	2%
Magnesium	27 mg	7%
Manganese	0.270 mg	13%
Phosphorus	22 mg	3%
Selenium	1.0 µg	2%
Zinc	0.15 mg	1%
Phyto-nutrients
Carotene-a	25 µg	--
Carotene-ß	26 µg	--
Lutein-zeaxanthin	22 µg	--

Spinach (Spinacia oleracea), raw,
Nutritive value per 100 g.
(Source: USDA National Nutrient data base) 

Principle	Nutrient Value	Percentage of RDA
Energy	23 Kcal	1%
Carbohydrates	3.63 g	3%
Protein	2.86 g	5%
Total Fat	0.39 g	1.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.2 g	6%
Vitamins
Folates	194 µg	48.5%
Niacin	0.724 mg	4.5%
Pantothenic acid	0.065 mg	1%
Pyridoxine	0.195 mg	15%
Riboflavin	0.189 mg	14.5%
Thiamin	0.078 mg	6.5%
Vitamin A	9377 IU	312%
Vitamin C	28.1 mg	47%
Vitamin E	2.03 mg	13.5%
Vitamin K	482.9 µg	402%
Electrolytes
Sodium	79 mg	5%
Potassium	558 mg	12%
Minerals
Calcium	99 mg	10%
Copper	0.130 mg	14%
Iron	2.71 mg	34%
Magnesium	79 mg	20%
Manganese	0.897 mg	39%
Zinc	0.53 mg	5%
Phyto-nutrients
Carotene-ß	5626 µg	--
Crypto-xanthin-ß	0 µg	--
Lutein-zeaxanthin	12198 µg	--

Plan Weekly Meal Menus

A great way to save lots of money on the food that you buy is to create a weekly meal menu.  This cost cutting method will be effective for single people as well as families with busy schedules. With a meal menu, you will be able to easily figure out all the ingredients that you will need in order to create each meal on the schedule.  As well as identifying what needs to be added to your shopping list, there are some other advantages to using a weekly meal menu.

One of the benefits of creating a weekly meal menu is that you will save yourself time.  Have you ever gone into the kitchen, opened the fridge or your store cupboard and just stood there, wondering what to eat?  Well, if you have created a weekly planner, you will no longer have to worry or wonder what the next meal will be.  Check the day, confirm the meal, gather all the necessary ingredients and start cooking.  

Save Money 
A regular menu schedule can also save you money because as you have already decided what you will be eating for the week, these food items will be the only things that you need to buy.  Make sure to go to the supermarket with a #shoppinglist in hand so that you will not be tempted to buy things that are not on the list!     

Reduce #Foodwaste 
When you only buy the foods that are on your shopping list, you will reduce the possibility of buying foods that will end up in the trash because they have reached their sell by date.  If you have worked out a weekly meal schedule, there should be less opportunity for you to buy foods that you know you don’t need. 

 
How To Create Your #Weekly #Meal #Menu
The best way to put together a weekly meal menu is to simply think about the foods that you enjoy eating on a regular basis.  Decide which meals are best for the days when you are busy and need something that is quick and easy to prepare. Are there days when you have more time to prepare a more elaborate dish? Think about the foods that your family members prefer.  Consider cooking in batches when it is convenient for you and freezing these meals until they are needed. 

Planning in advance what you and your family are going to eat is a great way to save on time, money and reduce the possibility of wasting food.   You may want to consider changing up the menu on a regular basis to ensure that meal times will not get boring or repetitive. 

Happy Shopping!

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Fruits & Veggies that are Good for You

 Plant nutrients are essential to good health. To be as healthy as you can, you should eat every color of fruit and vegetable every day, because each color contains different plant nutrients, or phytonutrients, which act as antioxidants to protect your cells and also have specific health benefits.That’s why health experts recommend eating a rainbow of different brightly-colored #fruits and #vegetables as a every day goal of 9-13 servings.  

This list of fruits, vegetables and #grains were chosen for their properties and #nutrients to help you body to be stronger and happier to get the best of your day. 

 

Asparagus

The studs are filled with vitamin A, B6, C and E, iron, potassium, calcium, magnesium, chromium and fiber. Furthermore only 140 grams of this vegetable contain 60% of the daily recommended level of folic acid.

 Apricots

This fruit is full of potassium, fiber, vitamins A and C, beta carotene and lycopene (plant pigments that provide the colors red and orange fruits and vegetables that can help the immune system and skin). Thanks to their levels of vitamin E, may also help reduce the risk of cancer, according to some studies.

  
Bananas

Bananas are an excellent source of potassium (good for blood pressure and muscles), fiber and vitamins C and B6 (good for regulating blood sugar). Therefore, bananas are an excellent food to recover from exercise.

 Basil

The herb that gives flavor to Italian and Thai food can help relieve anxiety, is anti-inflammatory, analgesic and antioxidant. Even applied to the skin helps fight bacteria that cause pimples.

Hemp seeds

Although the first instance it is associated with certain of its psychotropic properties, hemp really is a source of vegetarian protein, omega-3 and omega-6 (which helps to prevent heart disease, such as atherosclerosis) and linoleic acid (helps  to regulate blood pressure). These seeds can be found in many forms: oil, flour, butter, milk, cheese or just toast for snacking.

Garlic

Perhaps sucks, but it certainly contains antioxidants that protect against breast cancer, prostate and colon. Also helps the immune system that fights viruses and bacterias.

Chiles

Capsaicin is the component responsible for the hotness of chili, and within its properties can help combat diabetes, cancer and promote weight loss, according to WebMD.  Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties, it also found to reduce LDL cholesterol levels in obese individuals. 

Black pepper

A pepper has been linked to benefits such as: fight bacteria, help the digestive system and regulate the production of fat cells.  Peppers have been in use since centuries for its anti-inflammatory, carminative, anti-flatulent properties. 

  
Black rice

Unrefined rice is filled with iron, fiber, vitamin E and antioxidants.Like brown rice, black rice has similar nutrient levels and higher amounts of antioxidants. It is also a source of fiber and minerals, including iron. A 100 gram serving of black rice has 8.5 grams of protein, 3.5 milligrams of iron and 4.9 grams of fiber.

  
Carrots  

One cup of carrots contains 400% of the daily recommendation of vitamin A (why is famous for helping the view). It is also a great source of fiber, potassium and vitamins C and K and beta carotene (which may help the immune system and skin). 

Click Here to Never Eat Boring Meals!

Kiwi

Kiwis are technically berries, so they are also full of nutrients like blueberries. It has high levels of vitamin C and E, potassium and the lutein antioxidant (which has been shown to protect the eye and combat wear cells).

A Norwegian study found that eating two kiwifruit a day prevents clot formation because thins.

Mango

Mango is a fruit full of fiber and vitamins A, C and B6 helps the immune response protects the eye, regulates cholesterol and sugar and even prevents cancer. Anything else?

Olives

Olives are a great source of monounsaturated fats, protect the heart, prevent inflammation that leads to arthritis, type 2 diabetes and possibly cancer. Currently the relationship between the olives and good memory performance is studied.

Onions

Onions has been associated with decreased levels of cholesterol, blood pressure and the risk of suffering a heart attack; contain antioxidants, anti-inflammatory and antihistamine properties. Furthermore, a study of the National Cancer Institute found that eating daily 10 grams of onion (or garlic) helps reduce the risk of prostate cancer.

Oregano

Only half a tablespoon of oregano contains the same amount of antioxidants than 3 cups of raw spinach. Each tablespoon oregano has one gram of fiber and 14% of the daily recommendation of vitamin K, which helps keep bones strong and healthy. 

Papaya

This fruit is full of vitamins A and C, which may help the immune system and digestion. Its orange color comes from beta carotene and lycopene, it helps fight cervical cancer. 

Pineapple

A cup of pineapple contains 130% of the daily recommendation of vitamin C is low in calories. Nonetheless, it is a storehouse of several unique health promoting compounds, minerals and vitamins that are essential for optimum health. Pineapple contains an enzyme called bromelain, which fights inflammation and blood clots and can help the body absorb antibiotics. 

Citrus Fruits

Oranges, lemons, limes, tangerines are packed with vitamin C, but also contain a lot of fiber, which causes you to feel fuller longer. They also have compounds called flavonoids, which may have anticancer properties. The vitamin C in citrus fruits strongly enhances the absorption of iron in food. Vitamin C binds to iron in the digestive tract and the iron-vitamin C complex is absorbed together.

 Thyme

Just a spoonful of this species contains 7% of the daily recommendation of iron. It is also a good source of vitamins A, C, E and K and antioxidants oils is very low in Cholesterol and Sodium. It is also a good source of Vitamin B6, Folate, Phosphorus, Potassium and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Calcium, Iron, Magnesium, Copper and Manganese.


Other options to obtain the daily nutrients you body needs for better daily performance, is adding some supplements on you diet. There are several options of nutritional supplements in the market these days (organic, organic based, non-organic), only be ensure you chose the products that offer you the closest ingredients (check the bottle levels)  to the natural nutrients your body needs.

 The best way to note if you are getting the right supplements? You body will feel it on the first 3 days! This means, you should be obtaining the benefits you were looking for when you bought the product. Do you feel more energized, active and able to perform a full day of activities and backing home feeling almost brand new or brand new for extra activities? Then you supplement is doing its job.

I hope this post has helped you somehow. Happy healthy life! :)

 

 

Guilt Free Ice Cream Recipe

 Who says that you can't eat #icecream since you are on DIET? Well, here it is an easy, delicious, quickly #homemade ice cream #recipe that will satisfy that craving feeling for a sweet treat. But just this one won't let you with guilt feeling....

 Ingredients:

1 Banana (banana)
3 Tablespoons unsweetened cocoa
2-3 Teaspoons of palm honey
Blueberries or Strawberries at your choice (only for decoration)

IMPORTANT: The above ingredients are intended only for one portion

 

Preparation

Chop the banana into thin slices and leave them in a plastic bag, place the bag in the freezer for at least 5 hours (better if it is all night).

Once bananas are frozen, grind in the food processor until the consistency is smoothly-creamy ( push down the mixture occasionally with a spoon until is uniform). After that, add the cocoa with palm honey. Blend until smooth and serve.

You can use blueberries, strawberries to decorate, or whatever other fruit of you preference to make it even more tasty!

Note: If you do not find palm honey you can use Agave maple syrup or just honey.

Enjoy your Guilt Free Ice Cream and tell us how it was!

 

5 Minute Healthy Chocolate Fudge Recipe - Yes You hear right It's Healthy!

 If you have a sweet tooth like me, I'm sure you've tried to find ways to still enjoy sweet treats, but also try to make them healthier than typical trash food desserts.

The big problem with most so-called "healthy" desserts is that most companies try to make them healthier by reducing the fat content and thereby boosting  the sugar content or artificial sweeteners... there's nothing healthy about either of those!

Below is my #healthy chocolate-peanut-butter #fudge recipe that takes only 5 minutes to prepare and is really simple. The great thing is that it uses no added sugars, no artificial sweeteners, and all healthy fat sources. You'll see why below.

Healthy chocolate-peanut-butter fudge recipe (peanut butter can be substitute if you prefer- by plain chocolate):

• Extra dark chocolate bar (3-4 oz bar works well -- look for at least 70% cocoa content, between 70-85% -- this minimizes the sugar content)
• 4 or 5 Tbsp of your favorite organic nut butter (almond butter, cashew butter, peanut butter all work well)
• 2/3 to 3/4 cup of organic coconut milk (great source of healthy saturated fats from medium chain triglycerides - MCTs)
• 2 tbsp rice bran (additional healthy fiber source)
• 2 tbsp oat bran (more healthy fiber including soluble fiber)
• 1/2 cup raw pecans, almonds, or walnuts (yes, more healthy fats, antioxidants, and tons of vitamins/minerals)
• 1/2 cup dried cranberries or raisins (optional based on your tastes)
• 1 tsp vanilla extract
• a little stevia or honey to lightly sweeten  

Start mixing the coconut milk, nut butter, and chocolate bar in a medium saucepan and put it on the lowest heat possible. Continuously stir as the chocolate, coconut milk, and nut butter melts together. Once these melt together add in all of the other ingredients and stir together very well.

Once everything is mixed very well together, spread the mixture onto some waxed paper laid out in a baking dish and put it in the fridge to solidify.

Feel free to use your imagination adding nuts or almonds on the top for decoring and making it even more fun.

Now you have some of the healthiest chocolate fudge ever known!

Keep in mind that you still need to make your serving portions small because this is still a calorie-dense snack even though it is super-healthy. The good news is that it is lower in sugar and calories than any typical fudge and has lots more nutrition than any typical fudge.

Enjoy!

Good luck with your #weightloss goals!



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