SUPERCHARGE YOUR MEALS!
Nutrition Class taught by Sara Heggie, West Linn Ward
#1
GREENS!
·
Start the day
with a green juice &/or a green smoothie· Make salad the star of your main meal
· Think about what you already eat & how you can add more veggies & nutrition to it. Like salad on nachos or in burritos, using zucchini instead of or along with pasta, blending veggies into sauces, etc.
· For convenience, add in a green grass or superfood powder like Sunwarrior’s Ormus Greens (sunwarrior.com) or Healthforce’s Vitamineral Green (market of choice or whole foods)
#2
RAW CACAO & SUPERFOODS
·
Have fun making
fudge babies or other raw candy balls adding in superfoods like goji berries,
spirulina, hemp seeds, cacao nibs.
DoTerra essential oils can also be used to boost flavor & vibration.· Learn to make raw chocolate adding in the superfoods & oils.
#3
SPROUTING
·
Sprouts are king
in terms of food storage, nutritional impact & affordability
·
Chia seeds are
amazing!
GOMBS
■Greens –
Green vegetables have lots of different nutrients and systems that put a
silicone like slippery coating on the inside of your blood vessels. They
activate something inside the blood vessel called the Nrf2 mechanism that
prevents plaque from binding to blood vessels and accelerates the rate at which
fat melts away from the inside of the blood vessel.
■Onions – In
The Medical Journal of Clinical Nutrition a large study in Europe showed people
who ate onions regularly showed a 60 to 70% reduction in all major cancers.
That would be a reduction in prostate cancer, breast cancer, ovarian cancer
just from the higher consumption of onions. When you cut an onion, the gas that
is given off creates disulfides and anti-cancer nutrients that are formed.
■Mushrooms -
A Recent study published in the international Journal of Cancer showed women
who regularly consumed mushrooms are 64% less likely to develop breast cancer.
That was about 10 g of mushrooms daily. That same study showed that the women
who ate 10 g of mushrooms and simultaneously consumed green tea had 89% less
likely to develop breast cancer.
■Beans and Berries - Beans and berries have high cancer preventive antioxidants levels
and promotes healthy brain function.
■Seeds - Raw
seeds and nuts contain phytochemicals and fats that help reduce inflammation,
help reduce cholesterol, and helps the absorption of other important
micronutrients. Dr. Fuhrman suggests having nuts as part of your salad or even
making a salad dressing from them.
WEBSITES
Superfoods:
http://www.bewellbuzz.com/superfoods/16-superfoods-you-should-know-about-part-1/http://www.bewellbuzz.com/superfoods/16-superfoods-you-should-know-about-part-3/
Green
smoothies:
Glowing
Green Smoothie (GGS) recipe: http://kimberlysnyder.net/blog/ggs/
http://www.incrediblesmoothies.com/recipes/creamy-coconut-chocolate-green-smoothie-recipe/ (I always use more greens, whichever I have on hand,
& usually more liquid)
Raw
Chocolate:http://www.philipmccluskey.com/raw-chocolate/
Sprouts:
http://www.herbco.com/p-928-chia-seed-whole.aspx#http://www.wholefoodsmarket.com/recipe/chia-pudding (chia pudding recipe)
Wheat:
http://www.prevention.com/food/healthy-eating-tips/why-modern-wheat-considered-frankenwheat
Sara:
http://pinterest.com/bevibrant7/
RECIPES
Basic Green Smoothie
1 part liquid (water,
coconut water, coconut kefir, etc.)
1 part greens (leafy
greens incl. celery, fennel, herbs)1 part fruit
Blend liquid with
greens & citrus for 30 seconds on high in BlendTec. Add remaining fruit. If using frozen fruit, blend on #4, then on
high for 30 more seconds.
Tips: bananas add creaminess, lemons & limes
cut bitterness of darker greens, berries can hide the green color somewhat,
spinach has almost no flavor in a green smoothie, use a little more liquid if
this is too thick for you.
Put in commercial blender:
½ avocado
1/3 English cucumber
Big handful spinach or other dark greens
Juice of ½ lime
Add purified water to 2c mark
Blend very well.
2 ½ c pure water
2 ½ c romaine lettuce
2 limes, peel sliced off
2-3 bananas, frozen is nice if you like it cold
Blend water, limes
& romaine 30 seconds on high in BlendTec.
Add bananas to make 1 quart & blend on high another 30 seconds. If using frozen bananas blend on “whole food
juice” then another 30 seconds on high.
2 c walnuts or sunflower seeds
1 ½ c dates
1 c raisins
2 t vanilla
2 t cinnamon
1 t nutmeg or ginger or cardamom
Grind seeds in food
processor with spices. Add remaining
ingredients & process until thoroughly mixed & sticking together. Roll into 1½ inch balls & refrigerate.
1 cup walnuts
3 tablespoons cacao powder
1 teaspoon vanilla extract
¼ teaspoon celtic sea salt (omit if you do not like salt as much as I do!)
1.Place dates,
walnuts, cocoa powder, vanilla and salt in a food processor
2.Pulse on high speed
until smooth3.Remove mixture from food processor and roll into little balls
4.Serve
Sara’s note: this is a great base to add in goji berries,
cacao nibs, hemp seeds, small amounts of superfood powders like spirulina or
maca.
