Monthly Archives: June 2017

Vitamin Series: Vitamin C!

Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. It is a water-soluble vitamin, which is rich in iron and powerful antioxidant. It helps the body form and maintain connective tissue, including bones, blood vessels, and skin. It also helps boost immunity, lower levels of lead in blood, promote weight loss, reduce stress and increase energy. Vitamin C can also be beneficial in reducing the appearance of varicose veins. It contains strong antioxidants, which ensure proper dialiation of the blood vessels.

Vitamin C is one of the best vitamins to help achieve firmer skin and a younger appearance. It protects from UV rays, helps wounds heal faster, and improves the texture of the face and skin. Vitamin C also helps hair grow faster and makes hair stronger while reducing dandruff.

It’s important to ensure that you are getting enough Vitamin C in your diet. Men are recommended to intake 90 mg per day, and it is recommended for women to intake 75 mg. Vitamin C deficiency can lead to fatigue, muscle weakness, joint and muscle aches, bleeding gums, leg rashes, and a weakened immune system. Luckily, there are plenty of delicious foods that contain Vitamin C. Guava, oranges, kiwi, grapefruit, and strawberries all contain Vitamin C. Peppers, kale, broccoli and Brussel sprouts are also great sounces of Vitamin C.

Try this delicious broccoli salad recipe, which will help you ‘C’ your way to better health!

Broccoli Salad

Ingredients:

2 heads fresh broccoli

1 red onion

½ pound bacon

¾ cup raisins

¾ cup sliced almonds

1 cup mayonnaise

½ cup white sugar

2 tablespoons white wine vinegar

Directions:

  1. Place bacon in a deep skillet and cook over medium high heat until evenly brown. Cool and crumble.
  2. Cut the broccoli into bite-size pieces and cut the onion into thin bite-size slices. Combine with the bacon, raisins, your favorite nuts and mix well.
  3. To prepare the dressing, mix the mayonnaise, sugar and vinegar together until smooth. Stir into the salad, let chill and serve.

(source)

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The Formula for the Perfect Green Smoothie

Smoothies are one of the best ways to take your meal with you to work, the gym or elsewhere – they are a quick solution to breakfast or a snack for people who are always on the go. One of the best ways to maximize the nutrients you get from your smoothie is to add some of your favorite greens: spinach, kale and collard greens, just to name a few!

Don’t let the thought of a green smoothie scare you, there’s a simple formula, the 60/40, that you can follow to make sure your smoothie tastes as great as it looks.

The 60/40 formula calls for 60 percent fruits to 40 percent leafy greens. We promise, you will barely even taste the greens but will reap all the incredible benefits of throwing them into your system first thing in the morning! Loaded with essential vitamins and minerals, greens are a must!

Here is an easy recipe to maximize the nutrients in your smoothie while getting plenty of delicious variety in the flavor:

  • 2 Cups Leafy Greens (spinach, kale, romaine or collard greens)
  • 2 Cups of a liquid base (water, almond milk, coconut water or coconut milk)
  • 3 Cups Ripe Fruit (banana, berries, mango, peach, pear, apple or pineapple)
  • Optional: A protein boost (chia seeds, coconut oil, flax seeds, protein powder or cacao)

Be sure to blend in stages so your smoothie is, well, smooth! Start with the leafy greens and your liquid base. Be careful – juice can often add excess sugar into your smoothie. Reach for low-sugar liquid bases (like water, coconut water or almond milk). Or, cut the sugar in half by using half juice (orange, apple, etc.) and mixing with water.

Once your greens are liquid base are blended together, begin adding in your fruit and continue to blend until smooth. The fruits you add can also be frozen to make your smoothie colder and add a thickness to your consistency. If you are using fresh fruit, simply add several ice cubes instead.

The recipe above usually makes around 30 ounces of smoothie, or two servings. Any leftovers that you have can stay in your fridge for up to two days.

Good luck and happy blending!

Source: https://www.100daysofrealfood.com/green-smoothie-recipe/

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