My 5 Top "Super Foods" you can grow at home!
This is my first Spring in Utah since I was a kid and I’m just loving it! It seems that every time I walk outside I can almost see new life springing forth before my very eyes! Everything is GREEN! Everything is FRESH!
This is the perfect time to “green up” our bodies too! Thats why I have jumped on board Cleanse America with Penni Shelton, Paul Risse and Linda Heflin to do the 10 Day Cleanse! I’m ready to jump start my health. Here's a link to Mondays article on the Cleanse if you missed it:
"The support & interaction from the community and the downloadable ebooks have already been well-worth my $25 investment and the cleanse hasn't even started yet!" ~ Member of Cleanse America
Here's an example of a recipe from one of the recipe downloads! There are so many recipes in the 2 guides! Wow! Yum!
Arugula & Figs with Orange Basil Dressing
Karen McCarville at http://www.mindfullifenutrition.com
For the dressing:
- 1 cup fresh orange juice
- 4 dried figs (soaked in filtered water for 20 min to an hour - reserve water)
- ½ teaspoon apple cider vinegar
- ½ cup fresh basil leaves
- ½ clove fresh garlic
- 1 tablespoon cold pressed organic olive oil
- 1 teaspoon white pepper
- 1 teaspoon sea salt (or to taste)
Add reserved fig water as needed
Put all ingredients into a high speed blender and blend until smooth and slightly thickened (the figs will help to thicken the dressing). Dress the salad and toss to incorporate well then top with fennel seeds.
For the salad:
- 1 fennel bulb, cut in half and remove core then thinly slice (remove the
- stalks, saving for a refreshing green juice)
- ½ cucumber - thinly sliced in rounds
- ½ small red bell pepper - thinly sliced
- 1 small shallot - thinly sliced
- 2 cups baby arugula
- 4 dried figs - thinly sliced
- ½ teaspoon fennel seeds (sprinkle on top once salad is dressed)
Assemble ingredients in a large serving bowl and set aside. Here's a hint: It is helpful to use a mandolin to slice the vegetables as it is quick and creates uniform slices.
This is a perfect time to start a garden of your own! Yesterday we were treated to an amazing, informative article from Anais Dervaes of Urban Homestead, who, along with her family, grows literally thousands of pounds of produce at their home on a small lot in urban Pasadena, California. If they can pull THAT off I know even I can grow some of my own greens! Here's the link to yesterdays article in case you missed it: http://www.welikeitraw.com/rawfood/2012/04/the-urban-homestead-taking-back-our-food.html
My Top 5 Homegrown Super Foods
Here are my Top 5 suggestions for homegrown “super foods”. These are foods that just simply pack a HUGE nutrient punch! Spring vegetables provide some of the highest levels of vitamin K, iron, and phytonutrients that ward off chronic diseases. They are unpackaged super foods and don’t cost you your first born child. There are so many resources on the internet on growing your our food. Please see the resources listed in yesterdays article!
Arugula: This peppery green provides you with a huge boost of magnesium, a mineral important for keeping your bones strong, your immune system healthy, and your muscles strong. Try adding it to salads to keep them interesting or make a pesto! Also, see recipe above from the Cleanse!
- 2 cups arugula
- 1/2 cup walnuts
- 1/4 cup nutritional yeast
- 1 avocado
- 6 cloves garlic
- 1/2 tsp salt
Process all ingredients in a food processor until creamy! Enjoy over zucchini pasta or with sliced veggies.
Spinach: In addition to being a great source of vitamin C and folate, two nutrients that strengthen your immune system and ward off allergies, spinach is also rich in a compound called betaine, which has been found to boost exercise performance. Woo woo!! And if you think only carrots can keep your eyesight healthy, think again. Spinach contains lutein and zeaxanthin, two phytochemicals that may help prevent age-related macular degeneration, one of the leading causes of blindness.
Simple Green Smoothie
- 2 cups water
- 2 cups spinach
- 1/2 cup radish leaves
- 1 banana
- 1 peach or mango
- 1/4 avocado
- 2 tbls chia seeds, opt
Blend in high speed blender and enjoy!
Radishes: Radishes are incredibly nutritious, containing nearly a third of your daily recommended amount of vitamin C. Cancer-fighting tip: Eat radishes with broccoli. Radishes contain an enzyme called myrosinase, which boosts your body's absorption of the cancer-fighting compounds found in broccoli. And don't neglect the leaves! Radish leaves contain more vitamin C, calcium and protein than radishes themselves.
Add radishes to salads or have them on hand for a little snack. Add the leaves to a salad or a green smoothie!
Fava Beans: High in fiber and iron, fava beans are protein powerhouses, with 13 grams per cup of cooked beans. Fava beans also work to lower your cholesterol naturally and they are even thought to stimulate sexual desire. Ok. I’m down.
Fava Bean Salad
- 3 cups red leaf lettuce
- 2 cups spinach
- 1/2 cup basil, chopped
- 1/2 cup green onions
- 1 cup broccoli, chopped
- 1 cup fava beans, raw or cooked
Toss all together and drizzle with a simple dressing of:
- 1/2 cup olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
Asparagus: A cup of asparagus contains 70 percent of your daily recommended amount of vitamin K, which helps deliver calcium to your bones, and 20 percent of your vitamin A, which helps your immune system. It's also a great source of protein and folate.
Raw Cream of Asparagus Soup
- 1 bunch asparagus
- 1 avocado
- 1 1/2 cup water
- 3/4 cup cashews
- 1/4 cup chervil or parsley
- Juice of 1 lemon
- 2 cloves garlic
- 1 tsp black pepper
- 1 tbls miso
Blend in a high speed blender until creamy, then add the following to garnish:
- 3 tbls red pepper, chopped
- 3 tbls mushrooms, choppped
- 3 tbls chives, chopped
My sincere hope for you is that you make a commitment to living a life that is awesome, filled with radiant health and energy. So, check out the Cleanse, try the recipes and grow some of your own food!
In love and health,
Lori Clayton, LMT, CHHC