Tuesday, January 29, 2013


Nutrition Class taught by Sara Heggie, West Linn Ward

·         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)

·         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.

·         Sprouts are king in terms of food storage, nutritional impact & affordability
·         Chia seeds are amazing!
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.



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.wholefoodsmarket.com/recipe/chia-pudding (chia pudding recipe)



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.

Alkalizing Green Drink (no fruit)
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.

Green Yum (stuff you probably have in the fridge now)
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.

Walnut Spice Balls
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.

 Fudge Babies from Elana’s Pantry
½ cup Medjool dates, pits removed
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 smooth
3.Remove mixture from food processor and roll into little balls

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.