nutrition

  • Picnic Perfect Spinach Hummus Pinwheel Wraps

    Weekly Recipe: 
    NonWeekly
    June 18 is International Picnic Day!

    4 cups packed spinach

    ¼ cup low-sodium vegetable broth or water

    1 (15-ounce) can no-salt-added cannellini beans

    2 tablespoons lemon juice (from about 1 lemon)

    1 tablespoon tahini

    1 clove garlic

    Pinch of fine sea salt

    4 whole grain tortillas

    1 avocado, thinly sliced

    ½ cucumber, peeled and very thinly sliced

    1 small red bell pepper, very thinly sliced

    Steam spinach over broth or water. Place spinach, beans, lemon juice, tahini, garlic, and salt in bowl of a food processor and process until smooth. You should have approximately 2 cups hummus. Spread 1/2 cup hummus on 1 tortilla, leaving about an inch from the edge uncovered. Arrange 1/4 each of sliced avocado, sliced cucumber, and sliced bell pepper on top of hummus and tightly roll up tortilla. Repeat with remaining tortillas, hummus, avocado, cucumber, and bell pepper. Holding tortillas firmly, carefully cut into 3/4-inch pinwheels and serve. Source: wholefoodsmarket.com

  • Tastes-Like-Ice-Cream Kale Smoothie

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES 2

    ½ cup filtered water

    ½ teaspoon probiotic powder (optional to offset natural sugar content)

    ½ cup raw unsalted cashews (conventional blenders: soak two hours)

    1 cup torn-up curly green kale leaves (1 or 2 large leaves with stalk removed, ripped into small pieces)

    2 ripe bananas, fresh or frozen

    ¼ cup chopped pitted dates (soaked in boiling water for 15 minutes), or 1 tablespoon pure maple syrup

    ½ teaspoon vanilla extract

    2 cups ice cubes (a little less if using frozen bananas)

    ½ teaspoon minced ginger (optional)

    Put all of the ingredients into your blender (I like to use a Vitamix) in the order listed and puree for about a minute, until smooth and creamy. Tweak flavors to taste (you may like a bit more kale, sweetener, or ginger).

    Note: With a conventional blender, you’ll get the smoothest consistency if you use maple syrup or chop the dates finely, and be sure to soak those cashews as well. You can quick soak by covering with boiling water for 10 minutes (but this kills the live enzymes) or soak in room temperature water for 2 hours.

    Source: The Blender Girl

  • Add This Spice to Your Life

    etasto's picture

    When I think of foods that contain cinnamon, carb-heavy favorites like gooey cinnamon rolls and fresh apple pie are often the first to come to mind.

  • Tapping into the Subtle Human Energy Field

    We all seem to take energy for granted—except, maybe, for those moments spent filling our gas tanks or paying our heating/cooling bills. When it comes to our bodies, however, the only time we may notice our energy level is when it is not up to par.

    Attaining whole health and preventing disease
    By Mark Mincolla, PhD
  • What’s On Our Reading List

    The 7-Day Allergy Makeover: A Simple Program to Eliminate Allergies and Restore Vibrant Health from the Inside Out

    (Penguin Group, 2014) by Susanne Bennett, DC

  • Seasonal Detox

    Seasonal transitions are an important part of life, but we’ve now become largely disconnected from the natural world—that’s why a long walk in the woods, going to the beach, or simply looking at the stars can be so rewarding. Connecting with nature is a vital factor for mental, emotional, and physical health, and numerous studies substantiate these relation­ships.

    The path to optimal vitality
    By Isaac Eliaz, MD, MS, LAc
  • Salty Talk

    The FDA’s recom­mendation for adults is 2,400 mg of sodium per day or less—the equivalent of a tea­spoon of table salt. If a food has 5 percent or less of your daily sodium, it’s a low-so­dium food. If it has 20 percent or greater, it is high in sodium.

    75% of sodium in the American diet comes from packages and restaurant foods

  • Cancer Fighters

    Garlic, leeks, yellow onions, dark green veggies, and cruciferous veggies have been shown to powerfully counteract cancer cell growth, according to a recent study in Food Chemistry. If you need a refresher, cruci­ferous vegetables come from the family Cruciferae (also called Brassicaceae).

  • Thai Herbal Medicine

    “Everything is medicine.”

    This motto came from Buddha’s doctor, Jivaka. We believe this should be reinterpreted to fit modern times. Certain manufactured foods available today are so toxic to the system that we would argue they don’t have enough redeeming nutritional or medicinal qualities to offset the dangers of eating them.

    A modern look at a traditional practice
    By C. Pierce Salguero & Nephyr Jacobsen
  • Smoothie Central

    These good-for-you green smoothies will taste great, fill you with nutrients, and keep you energized. Pick a recipe, combine all ingredients in a blender, and blend from low to high until frosty smooth. Boost it to increase the wellness value or flavor profile of your smoothie.

     

    Kale Sunshine Refresh

    ½ cup soy or almond milk