Black Forest Smoothie

A simple and refreshing smoothie from a friend!

Thank you Melissa for the lovely combination!  I've never actually had Black Forest cake, though I'm sure I would love it, and this drink sure hit the spot!

Black Forest Smoothie

1 cup water (so everything will blend)
2 cups fresh spinach (2 hearty handfuls)
1/4 c unsweetened cocoa (or less if you don't want a super strong chocolate flavor)
1 1/2 cups frozen, unsweetened cherries (I used a variety of 3 cherries in bag from Costco)

Blend and enjoy!

Makes 4 cups.

It was perfect right away -- chocolate-cherry yumminess with a milk shake consistency!

Check out: All Things Chocolate and Cherry

and

Chocolate Cherry Torte Mousse

COMMENTS: How is 2014 treating you?  I am very excited about this new year -- I like the look and sound and feel of it, 2014 :)  However, I am feeling a bit overwhelmed.  So many wonderful things going on, ... it's challenging to keep track!

Peace be with you :)

Holiday Detox Superfoods! Get Your GGGGGGs!

Groovy Detox Superfoods are especially important while and after treating ourselves to so many treats! And who doesn't want to be healthy as they move into the new year?!

Healthy Foods that Begin with G

During the holidays it's nice to have some helpers on our side as we happily indulge (no guilt please!)!

Remember the letter G, and you'll be good to go!

GRAPEFRUIT and other citrus fruits are rich vitamin C, which travels through your body removing toxins!

Try fennel and orange salad :) or some homemade OJ!

GARLIC activates enzymes in the liver that filter junk out of our bodies!

Lots of fresh-you garlic recipes or what about Spicy Vodka Pasta -- Healthy Version?

GREENS such as spinach and kale and broccoli are some of the most nutrient-dense foods on the planet!

Dr Oz's Tangy Green Drink
Pine Nut Kale Salad (You Might Never Cook Kale Again!)
Lemony Kale Pasta

GREEN TEA (hot or cold!) "Green tea's detoxifying properties have links to weight reduction and fat burning, and they can fight bacteria, liver disease, high cholesterol, atherosclerosis, and inflammatory bowel disease." -- from www.ehow.com

Check out some green tea benefits!

GINGER helps relieve inflammation caused by toxins!

Try some No-Bake Carrot Cake or some of Dr Oz's Tangy Green Drink or Tasty Tofu Stir-Fry (Hubby Approved!)

Tasty Tofu Stir-Fry Contains garlic, spinach AND ginger!

COMMENTS: What did you indulge in this holiday season?  For me it was Christmas cookies!  Holy moly, more than I have have in the last few years! Very fun, but next year, I want to do better applying my savoring techniques!

Magic Reindeer Food

Magic Reindeer Food (popcorn, toasted pecans, salt, cinnamon)

Merry Christmas!  This is magical treat is basically popcorn, cinnamon, and toasted pecans. Delightful!

Magic Reindeer Feed

1/2 c or more popcorn kernels (use air popper)

1 c pecans

2 tsp cinnamon

Break pecans into smaller pieces and top with cinnamon.  Fill cookie sheet with single layer of nut pieces.  Set oven to 425 degrees and place pan of nuts in oven right away (while oven heating) and set a 10-minute timer.

Next, pop your kernels. Remove nuts from oven. Mist popcorn with just a spray or two of water (very little so not soggy) from a spray bottle. Combine popcorn and nuts, and shake in a covered container, and enjoy!

Reindeer, elves, Santa, and other children and adults will love this simple treat!

Here is a link from Christmas Letter Tips for a Magic Reindeer Food tag that you can print.  There is a cute poem that encourages kids to feed the reindeer and head to bed!  And here is one I made :)

COMMENTS: What treat do you leave out for Santa? Cookies and milk? Carrots and apples? Popcorn and pecans? I wish you a wonderful holiday!!

Challenge #4: Floss for HEART Health, and More!

Fresh-you Challenge #4 is to floss daily!  This simple healthy habit, shame on me, floats in and out of my daily routine.  Flossing is so important because there is a very possible link between oral health and HEART HEALTH, as well as with general OVERALL HEALTH.

The connections probably relate to bacteria, inflammation, and immune responses.  One study looking at these connections found that gingivitis and cavities predicted heart disease as well as cholesterol levels!

Take a look at the range of connections: endocarditis, cardiovascular disease, pregnancy and birth, Diabetes, HIV/AIDS, Alzheimer's, Osteoporosis, and other conditions.

Theories and correlations have been studied and shared, although results and causes aren't definitive. Still, I am all for any habit that costs little, takes little time, and has no negative side effects.  Plus, there are these lovely benefits: healthy check-ups at the dentist, fresh breath, and a bright smile!

PREVIOUS CHALLENGES and a post on FORMING A HABIT

#3 Hydrate!
#2 Daily Exercise!
#1 Fresh Garlic!

HELPFUL ARTICLES on the Oral Health CONNECTION to More!

Peridontal Disease and Heart Health: Brushing and Flossing May Actually Save Your Life by WebMD

Brush Your Teeth, Help Save Your Heart? by US News & World Report's Health

Oral Health: A Window to Your Overall Health by Mayo Clinic

Oral Health and Heart Health

COMMENTS: A toothpick reminds me of my step dad.  What "things" remind you of people you love?

Cool Kitchen Tips, Second Edition

1. Slice POTATOES with an apple slicer!
2. Easily get more LEMON JUICE from a lemon by first warming it in the microwave.
3. For packing lunch or snack, slice an APPLE and put back together and hold that way with a rubber band!
4. When PEANUT BUTTER jar is getting low, fill it with CELERY slices and you are ready for snack time!
5. When HUMMUS container is low, fill it with VEGGIES for another to-go snack!
6. Use dental FLOSS to slice cakes and soft cheeses!
7. Re-use aluminum FOIL as a glassware scrubber!
8. Salt and VINEGAR paste for water bottles and vases that you can't get to the bottom of to clean -- I haven't yet, and really want to try this!
9. Put SALAD in a bowl with a paper towel on top and then cover in plastic wrap to keep crisp!
10. Place NEWSPAPER in refrigerator to absorb odors.
11. Remove mug stains by rubbing with a salted CITRUS peel!
12. Remove dirt from LEAFY GREENS by soaking in a saltwater bath, then rinse well.
13. Rub your hands with salt and VINEGAR, or rub them on stainless STEEL to rid your fingers of yucky onion smell!
14. To remove wax or perhaps gum, cover spot with a sealed bag of ICE for 20 min.
15. Erase crayon with BAKING SODA.
16. Clean a cutting board with half a LEMON.

Quick and Easy Kitchen Tips and Tricks

Many tips came from Pinterest.com as well as Real Simple Magazine's website.  Thank you!

Here is the first fresh-you edition of Cool Kitchen Tips!

COMMENTS: Please feel free to share your tips -- everyone has little tricks that we could all use!

Gift Ideas: Groovy Gadgets I'd Love to Give a Go!

Christmas Gift Ideas for the Kitchen :)

Here are some items that I either love or would love to have! From dessert, to dinner, to bread making -- there is something for you :)

#1 Yonanas 902 Frozen Treat Maker

To see how cool it is, watch this Yonanas video!  Thank you Marne, for showing me this awesomeness!

Yonanas Ice Cream Maker

#2 Nostalgia 4-Quart Electric Ice Cream Maker

This ice cream maker gets great reviews for only $25t!  I don't have a traditional ice cream maker or a Yonanas, so if you do, I would love to see your recommendation in the comments :)

#3 Spiral Vegetable Slicer

More wonderful reviews and it's only 31! This slicer opens up many possibilities!

Spiral Vegetable Slicer

#4 Belgian Waffle Baker

So fun, but again I don't have one! Perhaps a Christmas present?  Again, this one gets great reviews for only $26!

Belgian Waffle Baker

#5 Lodge Enameled Cast Iron Grill (Panini) Pan and Press Lid

This was a lovely gift from my hubby who knows what I want before I even ask!  Works beautifully! Pan and Lid (More wonderful reviews of course :) )

Lodge Panini Pan (Press Lid, sold separately)

#6 A Food Dehydrator is always on the list of things I'd like to own and try!


#7 My Breadmaker  is AMAZING!  Another fantastic gift from my man!  It looks like there are many bread makers that are much less expensive with high ratings, but I can only speak for the one I own.  It is SO easy and my bread comes out beautifully!!!

So far, and I've had this for almost a year, I just make whole wheat bread (sometimes with basil, cocoa, or cinnamon), pizza dough, and this SWEET AND SMOOTH BANANA BREAD!

I am a member of the Amazon Associates program, so if you happen to buy any of these items, or even click on the links for them, Amazon may pay me something, so you'll be supporting www.fresh-you.com :)  Thank you!

COMMENTS:  Have you ever looked deep into the sea? Check out these amazing animals with their crazy shapes, and abilities to light up AND change shape, color, texture, size ... pretty much transform from one thing to another: Underwater Astonishments video from TED.com :)

Samoas Bites (Healthy Version of the Girl Scout Cookies)

These were a big hit at my nutrition class last night! Thanks ladies for being open-minded to open your mouths to so many new foods and combinations :) This is a healthy version of Samoas Girl Scout cookies so healthy that you could eat them for breakfast! I've enjoyed Samoas Girl Scouts Cookies long before I labeled myself as a person who likes coconut.  Here you go!

Samoas Bites (Healthy Version of the Girl Scout Cookies)

1-3/4 c walnuts
1 c raisins, unsweetened
1/2 c cocoa, unsweetened
1/2 c rolled oats, we use Old Fashioned
1/6 c chia seeds
1/3 c water
1/2 c coconut, shredded, unsweetened, plus extra for outer coating :)

Blend all but the coconut in a food processor for a minute, then add coconut. Process until mixture comes together as a dough. Transfer to plastic bag and form into balls. Roll in shredded coconut to add a bit of fanciness :)

HEALTH OF COCONUT 

As often as possible, I try to choose unprocessed, plant foods, so coconut is in the mix. Unsweetened, shredded coconut provides a unique FLAVOR and some FIBER. However, the jury is still out regarding the health benefits. While there are endless lists of all that coconut can do for you, they aren't always backed by scientific data. Due to saturated fat content, reliable sources even put coconut in the same category as animal fat. Since animal products have many other harmful components, I would definitely limit meat well before I would limit coconut. On the other hand, there is no need to try to learn to like coconut in an attempt to be healthy. If you enjoy the taste, choose UNSWEETENED, and appreciate it!

There are plenty of awesome fats that are especially HEALTHY, which include nuts, seeds (especially chia and ground flaxseeds), and avocados!  WHY EAT HEALTHY FATS!

Unfortunately, when choosing which "butter-type" fats to consume, there doesn't seem to be a magic bullet, a best option. While all are saturated, options include COCONUT butter, EARTH BALANCE BUTTERY SPREAD, and EARTH BALANCE VEGAN BUTTERY STICKS. Always use as little as possible, treat as a treat.

Here is an interesting Huffington Post article by Dr Katz, director or Yale Prevention Research Center: Is All Saturated Fat the Same? which provides a sort of "history of macronutrient trends".

1-Minute Roasted Almond and Broccoli Slaw

Ever since I tried a yummy sample at Trader Joe's, I have been wanting to try something like this. Considering almonds are one of the bests nuts you can eat and broccoli is one of the best veggies, they are a super combo!

It's more of a summery dish, but that hasn't stopped me from enjoying this broccoli slaw all day!

Roasted Almond Broccoli Salad

4 c fresh broccoli
1 c roasted almonds
1/4 c balsamic or rice wine vinegar
1/4 c raisins, unsweetened (suprisingly Dole sweetens raisins!)
1 apple

In a food processor, pulse all ingredients for just a quick minute or so, and enjoy! 



Notes

• This salad becomes more flavorful the longer it sits.
• This becomes an easy and complete meal, and tastes delicious, when combined with some brown rice (this combination grain is awesome!) and some garbanzo beans.
• If you aren't craving a cold salad, this dish is tasty warm.

COMMENTS: What is your favorite way to eat broccoli?  My kids like it frozen!  I love it in this stir-fry, and this post's recipe is my new favorite way to eat raw broccoli!

Top 5 Whole Foods Market Bargains!

These organic, whole wheat 365 tortillas with just a few ingredients are great!  Watch out for hydrogenated oils in MANY brands of tortillas!  Make Sense of Bread Labels

Organic kefir for only $3.99 is less than I would expect! Check out Crazy for Kefir! for benefits.

Organic is better than conventional, but I recommend NON-DAIRY versions!!!

Nutritional yeast is a great deal in the bulk section of Whole Foods Market! For benefits and uses: Savory Cheese Substitute (Soy-Free and Dairy Free)!

Dried beans from Whole Foods win the prize for an insane variety!  There are loads!  Our favorites are still black, pinto, kidney, garbanzo, white, adzuki, and lentils.  They have gone up in price in the last few years, but are still a huge deal compared to canned!  Lucky 7 Sweet Things about Dried Beans, Plus Homemade Refried Beans, and Bean Conversions

And the MOST AMAZING DEAL OF ALL: bulk spices, virtually all ORGANIC!  For a small fraction of what you would pay at other grocery stores.  Heck, you can even compare prices to those prepackaged spices at Whole Foods Market to really see your savings!

COMMENTS: Please share your favorites when you shop at Whole Foods Market!

Lucky Seven New Costco Eats!

Kirkland Organic Natural peanut butter disappeared after the Salmonella peanut scare a few years back.  Finally it's BACK, more expensive than before, but only $3.42/lb for organic peanuts!  Thanks, Melissa, for letting me know...about the cashews too!  Nut Butters are Neat-O!

The new thing here is that these Kirkland cashews are UNSALTED!  Even if you like some salt, you can buy some of each and mix them up, for half the salt!  Eat for Energy -- Whole Grains and Nuts -- Top 6 Reasons!

Antioxidant Solutions Fresh Frozen Triple Cherry Blend is unsweetened and delicious.  These literally seem to melt in my mouth!  Lucky 7 Sipping Suggestions!

Great Valley Healthy Expectations Multigrain Rice Blends Whole Grain Fusion (whew!) is a delicious grain that can be eaten with your favorite veggies, beans, or meat, or even all alone.  When this is cooking, my whole house SMELLS fabulous!  What's SO Big about Brown Rice?!

Tasty Bite Channa Masala is another great dish that can be made in a hurry!  Note the ingredients: onions, water, chickpeas, tomatoes, sunflower oil, coriander, garlic, ginger, salt, mango powder, spices, chilies, bay leaf, turmeric. Everything you could go buy at the store and your second grader could read!  Delicious on the rice above!  If you don't use the microwave, easily warm it on the stove!  There are other brands that have healthy, yummy, quick versions of Indian dishes (but they often have dairy :(...)!

Ah, to end with some sweetness!  These Kirkland Dark Chocolate Super Fruits are fabulous!  The best part is the chocolate that they are made from!  These are a great substitute for an old favorite of my Brookside Foods which provides no information about where their chocolate comes from on its website, so considering my new knowledge of Fair Trade Chocolate, I am happy to go with a product that highlights this information on the packaging!  Details below!

"Costco Wholesale has co-created an ongoing program to develop a more ethical and sustainable cocoa supply.  Our goal is to procure cocoa beans that are traceable, of high quality, and grown in a socially and environmentally responsible manner.

What does this mean for the cocoa farmers and their families? It means they get fair prices for their high quality cocoa beans. It means they learn better skills for managing their farms through pre- and post- harvest training.

This program is bringing about improved community infrastructure, farmer livelihoods, education, and healthcare." 

 

COMMENTS: Do you remember the Amy Mihaljevic abduction and murder?  It happened in the town beside mine, Bay Village, and was all totally unbelievable when it was happening and since.  She was my age.  Well, James Renner was also a kid then, and a few years ago, he investigated the whole unsolved mystery. He wrote Amy: My Search for Her Killer, Secrets, Secrets and Suspects in the Unsolved Murder of Amy Mihaljevic. I'm not done reading it, but I am intrigued and am quickly making by way through it, and only wish there could be a happy ending!  Apparently, James is STILL looking...I'm going to finish the book before I read this!