The No-Nut, No-Machine !!! Chocolate Mousse Pie

Yep, you can just whip it up by hand and make no mess at all….fast track to chocolate heaven! :)
I just wish my grandma was here. This kind of pie would be a perfect way to celebrate her 86th birthday today! I love you so much, grandma! ♥

Avocados are one of the creamiest fruits and they:
- are a complete protein!
- are a great source of calories with healthy monounsaturated fats, which are easily burnt for energy
- have anti-inflammatory qualities
- are a rich source of B vitamins, including folate (B9), and vitamin C
- are an amazing source of pantothenic acid and minerals such as potassium, copper, magnesium, manganese, and phosphorus
- are a good source of fiber

……All of which translates into their being a wonderful food for your skin, bones, heart-health, and supporting a healthy pregnancy.

With cacao being the second main ingredient, giving you loads of antioxidants and minerals, you can't go wrong with something so delicious, so good-for-you, and so quick and easy to prep...

Avocado Chocolate Mousse Pie

Ingredients:

(Makes 1 mini pie)

Crust

2 Tbsp coconut butter

2 Tbsp coconut flour*

2 Tbsp shredded coconut

maple syrup (as needed)

Filling

1 avocado

3 Tbs + 2 tsp cacao powder

2 Tbsp maple syrup

1 Tbsp coconut oil

vanilla

tiny pinch of salt (optional)

dash of cayenne pepper (optional)

Optional garnish: sliced fruit, dried fruit, chopped nuts, coconut flakes

*Feel free to use almond flour instead of coconut flour, if you'd like, or make a more common, nut & date (or any dried fruit) base, like the one here, for a cashew creme pie.

To Prepare:
1. Place the coconut oil in a dish that you can place in hot water and let it sit till it's melted (unless it's warm where you are and it is already in liquid form)
2. Mix the crust ingredients in a small bowl simply using a fork and press it into a tiny pie shell or a shallow bowl
3. Scoop out the avocado, mesh it with a fork and whip it into a smooth consistency as much as you can
4. Mix in the maple syrup and the coconut oil (make sure it's not hot) and little by little, add the rest of the ingredients while stirring it until you get a homogenous filling.
5. Taste test and add more sweetener, etc. to your liking
6. Pour the filling into your crust, decorate if you like, and place the pie in the refrigerator for an hour or so before serving.

Note: this also goes for a chocolate pudding recipe so if you have extra filling you're in luck. Gooble it up right away or chill it for a treat later.

Sweet ♥

D.

Corn Off The Cob

In my mind it's still summer time and seeing the abundance of beautiful fruits and veggies at the farmers market just adds to that feeling. End of the season also means there's fresh corn available and if you're lucky you may find some that's organic (which would ensure that it's non-GMO). If you've established a relationship with vendors you can trust you can just ask them and you may find that theirs is pesticide-free and they do NOT use Monsato's seeds, and / or that their corn is an heirloom variety.

Corn Nutrition...You Might Be Surprised!
While the pearl-like white/yellow/red/blue kernels are notorious for being high in carbohydrates they really shouldn't be on your "do not eat" list. First of all, carbohydrates are not evil at all. They're very important, and contrary to what some believe (probably because of misleading media), will NOT make you fat. And that's not all. Corn is especially high in vitamin A, B vitamins, pantothenic acid, folate, and all minerals, even the harder-to-get  manganese, magnesium, and selenium. Surely, it deserves some respect! On top of all this it's very rich in fiber...in summary, this cereal crop takes the trophy for its health benefits. Eat it to help maintain good vision, to add anti-oxidants to your diet, for its qualities in aiding digestive health, providing you with folate, an essential vitamin if you're planning on getting pregnant, for maintaining strong bones, preventing anemia, etc.....doesn't it seem like a never-ending list? So don't be afraid of corn, unless it's GMO, of course ; )

Summer Corn Salad

(Serves 1 for lunch / 2 as a side dish / more as one of several dishes)

2-3 Ears of corn

Handful of cherry tomatoes

Wedge of red onion

Few sprigs of cilantro / parsley / dill

Juice of 1/2 or 1 lime

Splash of olive oil

pinch or two of salt

optional: sprinkle of black pepper or cayenne

* completely different flavors but I'm aware that some don't like one or the other and this salad is great with any one of those so use whichever you prefer : )

Preparations:
0. Husk the corn and, if you prefer, place in hot (but not boiling) water for a few minutes. Let the corn cool.
1. Cut the kernels off the cobs (be ready, they're going to fly all over the place) and put them in your mixing bowl.
3. Add quartered cherry tomatoes, thinly sliced onion, chopped herbs, lime juice, olive oil, and seasoning to taste.
4. Toss and serve immediately as a side dish, with soup or crackers, or pack some for lunch.

This is a great dish for summer gatherings too. I don't think you have to be a raw foodie to like this, and it's always a great opportunity to introduce the crowd to a simple but delicious salad along with some raw soup and / or crackers! Bon Appetite : )

Simply Goddess Salad

Quick, simple, delicious, and super nourishing. Sold? So am I. I must be because I had this two days in a row and I get bored with things fast. Well, except for salads. I can't seem to get tired of them but you gotta vary the dressing, right? ...And the rest of the ingredients, which I try to remember once in a while. Well, here's the dressing of today's (and yesterday's) salad:

Goddess Avocado Dressing*

(Makes about 2 cups)

1 1/2 avocado

2 cloves garlic

juice of 1 small lemon

~1 tsp salt

1/2-1 tsp fresh ground pepper 

1 1/4 - 1 1/2 cups water

Optional: pinches of cayenne pepper and/or oregano

Blend all of the ingredients until smooth. Add more water if not easily pourable. Taste test and add seasoning if necessary. Remember to start with less, you can always add more but can't take any salt/pepper, or even water, out. 

Chop up some lettuce or other greens and veggies of your desire. I kept it very simple. This time it was romaine lettuce, cucumber, red cherry bomb pepper, tomato, green onion, and radishes. That's it. Add slices of avocado, shredded cabbage/carrots/beets, red onions, green apples, nuts, seeds, etc. if you wish. Smother with a generous amount of dressing, mix and serve.

*Nutrition
The main ingredient of this dressing, avocado, has a laundry-list of health benefits. Chances are you already know this, but it's always good to be reminded of such wonderful things...
These unique fruits are very rich in vitamins such as C, E, K, B6, and folate (B9) and minerals like potassium, copper, magnesium, and manganese. They're loaded with fiber and very rich in monounsaturated fat, that is the good kind of fat you want to eat, and they're among foods with the highest lutein content. All this translates to a delicious addition to salads and side-dishes that can help protect you from cardiovascular disease, different types of cancers, boost your body's nutrient absorption capabilities, and support your eyes by preventing macular degeneration and cataract formation. 

Happy Summer (if you live on the Northern Hemisphere), Happy Winter otherwise!

"Roasted" Mushrooms with Fennel Salad

As you probably know by now, I like to keep it simple. I prefer to spend no more than 20 minutes in the kitchen and still create something delicious.This dish is really quick to prepare but you'll need time to leave it in the dehydrator for a while. It's so delicious though that it's really worth waiting for and your house will smell heavenly! The mushrooms are just like roasted mushrooms and are nicely complemented with a simple salad that is not heavy on dressing or overpowering herbs, etc.
As I mentioned before, mushrooms are incredibly healthy and fennel bulbs are very rich in antioxidants and have anti-inflammatory and anti-cancer qualities. They're also a very good source of fiber and some vitamins and minerals such as vitamin C (to boost your immune system), folate (a B vitamin that will help reduce your homocysteine levels and lower your chances of a heart-attack), and potassium (to help  lower high blood pressure). These precious bulbs have other medicinal qualities too. They can improve digestion, help with urinary tract infections (UTI), and even provide relief from migraines! Of course it's always an option to just eat them for their unique flavor...

"Roasted" Mushrooms
Ingredients:
(Serves 2-3)
~20 white button or crimini mushrooms
1/4 red onion
2 in sprig of rosemary
4 tbsp olive oil
4 tbs nama shoyu (contains soy!)
water

Directions:
1. Brush the dirt off the mushrooms, trim the ends of the stems if necessary and quarter each head.
2. Prepare the marinade by mixing the olive oil, shoyu sauce, and a little water.
3. Take the rosemary leaves off the sprig, chop them really fine and mix with the oil and shoyu.
4. Slice the onion and toss everything in a bowl to mix well.
5. Place it all in the dehydrator (leaving them in a relatively flat bowl works best) for a couple of hours at 115ºF (46ºC) and toss them around every 15-20 minutes or so.

Fennel Salad
Ingredients:
(Serves 2-3)
1 apple ( I used a Fuji but I think green apples would work really well. Just use your favorite kind or whatever you have available)
1 fennel bulb and some of the feathery top (that looks a lot like dill)
few slices of red onion
2-3 tbsp of walnut oil
dulse flakes
Optional: chopped walnuts, salt & pepper or herbs of your choice

Directions:
1. Quarter the apple, remove the core, and slice the quarter pieces crosswise and as thin as possible.
2. Slice both the fennel bulb and the onion paper thin (or as thin as you can).
3. In a salad bowl, toss everything with walnut oil, sprinkle with dulse (add salt and pepper if you like) and garnish with some of the feathery parts of the fennel chopped up.

Now the question is, why would you go to a restaurant?

Featured in Funky Raw, UK's raw food magazine

From Farmers' Market to Salad Bowl

One of my favorite things to do is to go to the Santa Monica Farmers’ Market and visit my favorite growers to see what they have just harvested. There’s nothing like seasonal, fresh, organic food, grown by caring people. Of course, I would love to grow my own fruits and veggies, that would be ideal, but where I currently live I’m only able to “raise” strawberries, chili peppers, and some herbs. “City living”, as we call it, only allows for a “garden” that consists of five little planter boxes. So farmers' market it is…

I went, I grazed, I picked, I bought, I carried, and brought home some fruit and such delicious ingredients for a salad that it really didn’t even need any dressing. The French are right: it’s all in the ingredients! Some of the goodies I picked up are French plums, a variety of heirloom tomatoes and even wild arugula!
There’s no such thing as coming home from the market with the fresh, crisp greens and not making a salad. They are the only types of dishes where I don’t mind combining lots of ingredients. They’re still all vegetables. No matter what, a salad can’t be that hard on you!
So I layered romaine lettuce, wild arugula, cucumber, red onions, red radishes, bell pepper, pineapple heirloom tomatoes and made just the simplest dressing to go with it.

Basic Salad Dressing 
(for salads that are too good to be drenched in an overpowering “sauce”)
Juice of 1 lemon
¼ cup olive oil
salt to taste

Variations
Sometimes we don’t have the best ingredients on hand or just want a more flavorful dressing or want to make something to impress… So here are some other combinations that I love to dress my salads with:

Garlic and Herbs Dressing
Juice of 1 lemon
¼ cup olive oil
½ tsp mustard
1-2 cloves garlic (pressed)
chopped fresh (or dry) herbs such as oregano, basil, or your favorite(s)
salt to taste

Honey-Mustard Dressing
Juice of 1 lemon
¼ cup olive oil
½ tsp mustard
1-2 cloves garlic (pressed)
½ tsp honey (NOT vegan, but you can substitute agave or maple syrup, which is not raw)
salt to taste

Whisk together all of the ingredients with a fork or shake it all up in a jar, pour over the salad, mix, and that's it! You've got a bowl full of antioxidants, anti-cancer qualities, fiber, copper, folate and the list goes on....it's a pile of vitamins and minerals "thrown" together in minutes!  It can't really get any healthier or more eco-friendly...

Peanut Butter-Chocolate Energy Bars

How many different kinds of energy bars have you tried? Are there any that you really like? Ok, maybe there are because there are some really tasty ones out there but… When you make your own they have exactly the ingredients you want, the flavors you like the most, the nutrition and energy you need at the moment, be that loads of protein or a carbohydrate-rich instant-fuel bar, cut into the perfect size and shape for you to grab and head out the door. Phew, I tried to say it all in one breath…and I managed! I chose peanuts as a main ingredient for these ones to provide lots of protein and long-lasting energy, the chocolate is “just” to top it all, literally. : )

Peanut Nutrition Facts
The nuts that make up one of the most cherished foods in America (yes, I’m talking about peanut butter) are, in fact, legumes so no wonder they have a similar nutritional profile to beans and lentils, with some extra benefits that is. Yes, peanuts are much higher in fat but it’s fat from a whole food and with lots of fiber, which, even if you’re watching your fat intake, shouldn’t scare you. Peanuts will provide you loads of protein and are, in general, very rich in most all minerals, especially manganese, magnesium, phosphorus, copper, zinc, potassium, iron, selenium, and calcium. They stand out in the vitamin department with high amounts of niacin (B3), folate (B9), vitamin E, thiamin (B1), pantothenic acid, and the list goes on. As expected, they come with a myraid of health benefits. The oleic acid rich goobers are a heart-healthy nut with a notable antioxidant capacity, and anti-inflammatory and anti-cancer qualities. They will not only help in the prevention of gallstones but snacking on a handful a day will provide protection against age-related cognitive decline, like Alzheimer’s disease. Thanks to their phytosterol content, they will help lower your cholesterol levels and their high mineral content will contribute to maintaining strong bones. Some claim that Jungle peanuts have an even more impressive nutritional profile but there’s a lot of controversy around the subject. One thing’s for sure, they are readily available in their natural, raw form while Valencia peanuts are usually sold dry roasted at the stores. Roasting makes some of the nutrition more bioavailable and help eliminate the aflatoxin that’s found on a lot of them, which, again, some claim Jungle peanuts are naturally lacking in. One way to have the best of both worlds is to consume Jungle peanuts raw and eat the roasted version of the others. Decide for yourself. Grab the peanuts of your choice because the recipe is next...

Raw Jungle Peanut Butter-Chocolate Energy Bars
(Makes ~8 bars)
Ingredients:
2 cups jungle peanuts (or any other peanuts)
3 tbsp sesame seeds
2-3 pinches of salt
3 tbsp golden flax seeds
3 tbsp hemp seeds
optional: 2 pinches of ground vanilla bean or vanilla powder
4-5 tbsp agave syrup or maple syrup (not raw!) or honey (not vegan!)

Directions:
Grind the peanuts in a food processor until they start getting sticky on the way to becoming peanut butter. Add the sesame seeds and salt and process them just a bit longer. Put the mixture in a mixing bowl. Grind the flax seeds in a spice/coffee grinder and add to the bowl along with the hemp seeds and the vanilla. Mix well and add your choice of sweetener. Mix by hand and you will end up with a sticky mixture. Press the mixture into a flat-bottomed, plastic-wrap-lined dish and place it in the fridge while making the chocolate.

Chocolate Drizzle
Ingredients:
½ tbsp coconut oil or cacao butter
1 tbsp cacao powder
1/2 tbsp agave syrup (or other sweetener)

Melt the coconut oil (or cacao butter) and mix with the rest of the ingredients. Drizzle the chocolate over the peanut layer or if you have enough, smear it over the whole surface area. Place it back in the fridge for half an hour. Cut into bars and serve or leave it in the fridge so whenever you need a snack it’s there. Store them in the fridge for softer bars and put them in the freezer if you prefer them more solid. You’ve got your own energy bars to take to work or school. Cut a piece and wrap it into wax paper or put it in a container and off you go.

Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101
http://www.peanut-institute.org/health-and-nutrition/protective-nutrients/bioactives.asp

Savory Midafternoon Snack

I've been using this season's fresh fruits, veggies, and herbs to create new recipes but today I balanced them with something more filling: a succulent portobello mushroom. Since I made it to the farmer’s market this week, I also had the sweetest, ripest, and juiciest tomatoes on hand. Of course I had to make something using some so I made pico de gallo to go with the mushroom “steak”. It took less than five minutes to prepare and the house smelled so good for hours!  

If you are already into mushrooms then you’ll be glad to hear that they’re not only yummy but good for you too! If you haven’t made friends with them, today might be a good day for your first rendezvous.

Health Benefits of Portobello Mushrooms
The dense and velvety texture of the beautiful caps are sure palatable but how well do they score in the nutrition department?
It may sound unbelievable but this mushroom's protein to carbohydrates ratio is nearly 50:50! They’re high in fiber and they almost qualify to be called a B vitamin complex. As an exceptionally high source of niacin (B3), riboflavin (B2), copper, selenium, pantothenic acid, phosphorous, potassium, and a very good source of thiamin (B1), folate (B9), vitamin B6, zinc, magnesium, and manganese, they’re just an absolute gold mine for vitamins and minerals. They’ll help strengthen your immune system, help protect your nerves and build or maintain strong bones, and safeguard against many types of cancer! Oh, and don't forget the copper's power to fight gray hair! There's more of this trace element in a serving of this mushroom than in a serving of molasses!!! I think that deserves at least an A-, right?


Herbed Mushroom “Steak”
Ingredients:
(per mushroom)*
1 portobello mushroom (cap only)
2-3 tbsp olive oil
1 generous pinch of finely chopped rosemary
1 clove of garlic
salt to taste (you may use nama shoyu or soy sauce, if you’re ok with soy products, and skip the salt)

*I recommend you make 2-3 mushrooms per person.  Multiply the listed amounts by the number of mushrooms you have.


Directions:
Clean the mushrooms just by brushing them off with your fingers (do NOT wash them). They’re pretty delicate so be careful not to chip/break them. Place them with the gills facing up on a dehydrator tray. Crush the garlic and mix all the marinade ingredients in a small bowl and drizzle it on the mushrooms. Dehydrate for 3-4 hours at 115 ˚F (46˚C). (If you prefer cooking them, you may place them in an oiled pan and bake them at ~375˚F (190˚C) for 45 minutes.)

Pico de Gallo
Ingredients:
(Serves 1-2)
1 tomato
1 jalapeno
couple of slices of red onion
a little cilantro
salt to taste
optional: you may add some lime and/or black pepper

Directions:
Chop and mix all ingredients and place in a serving bowl.

This is just what I decided to do but either of these will go well with other dishes, as a side. Yumm! : )

Mojito Monday

Is the heat getting to you? Here’s one healthy way to cool off. Two ingredients + five minutes of your time = a refreshing drink that’s loaded with vitamins.

All melons are excellent choices to keep you hydrated in the summer. For this recipe, let’s look at the health benefits of honeydews. Their green flesh is loaded with vitamin C, and is a good source of folate, vitamin B6, and potassium….in other words, it has antioxidants that will boost your immune system, protect you from free radicals and certain types of cancer, it can help prevent heart disease, it’s an especially good snack during pregnancy, and it can help regulate blood pressure. Of course, the nutrition facts are not the reason you’ll make this...

Mojito Recipe
Ingredients:
(Makes 2 pints, ~1 liter)
1 honeydew melon
a handful of fresh mint
agave syrup/honey (not vegan)/your favorite sweetener (optional)

Directions:
Cut the melon in half, remove the seeds, then peel it. Put it through a juicer along with the mint. Add some sweetener (if desired), pour into glasses, garnish with fresh herbs. That’s it!

You may serve it on the rocks and/or add a squirt of lime juice for a kick as well. 

Tahini Tzatziki

What happens when the freshest spring cucumber meets creamy tahini? You end up with a delicious and satisfying salad that will also keep you cool.

My mother used to make tzatziki in the summer time, of course, using yogurt because I wasn’t raised vegan! This healthy alternative is packed full of nutrients. What better way to replace that heavy potato salad on the 4th of July weekend when most of us are already overeating during the family get together!? You really should give it a try, tahini is so yummy and so rich in vitamins and minerals. If you are eliminating all legumes and grains from your diet, incorporating foods that will provide you with high quality protein and all the B vitamins is essential! Tahini makes that list. 

Tahini Nutrition 

The creamy butter of sesame seeds is a very good source of vitamins such as thiamin (vitamin B1), riboflavin (vitamin B2), niacin (B3), and folate (vitamin B9), and minerals like calcium, iron, phosphorus, zinc, copper, and manganese! Thiamin, riboflavin, and niacin are important for energy production. Vitamin B1 supports the nervous system, B2 can protect your cells from oxygen damage and B3 will come handy for stabilizing blood sugar and processing fats. Most of us have heard that folate is a very important vitamin during pregnancy and that a deficiency of folic acid will seriously endanger the development of the fetus. But it doesn’t stop there! It plays an important role in red blood cell and skin cell production, keeps your bones strong, helps prevent osteoporosis and the build-up of homocysteine (which can lead to heart disease), and like B vitamins in general, supports your nervous system. Calcium and iron are commonly referred to as being important but we wouldn’t be able to build strong bones and tissue without a perfect balance between calcium and phosphorus. Most people who eat a high protein based diet would have to worry about getting too much phosphorus but the opposite might be true on a raw vegan diet if you don’t consume enough nuts and seeds. Molasses has been touted as having great benefits for the reversal of gray hair. Why? Because of its high copper content. Guess what, tahini has even more! Copper (and manganese) will help you maintain strong bones and will help your body fight free radicals as well. But it's so high in fat, isn't it? True, but again, it's fat that's good for you! Tahini contains mainly mono- and polyunsaturated fats which lower your risk of developing diabetes! All this adds up to a ridiculously nutritious dressing that is delish.…

Tzatziki

Ingredients:

(Serves 2)

4 tbsp tahini (sesame butter)

juice of 1 lemon

2 tbsp olive oil

splash of water for diluting

3-4 cloves garlic

1.5 cucumber (or a really large one)

2 tbsp chopped fresh dill/mint/or both

salt to taste

Directions:
In a bowl, mix the lemon juice with the tahini until smooth. Add the olive oil and some salt. Dilute it with some water to achieve the desired consistency and then crush the garlic and add to the dressing. Chop up the cucumber into small cubes (or shred it if you prefer it that way) and add to your mixture along with the herb(s). Garnish and serve.                                                                 

More info on vitamins and minerals at: http://www.whfoods.com/

Green Super Smoothie

It is smoothie time!
When I first decided to go raw I pretty much freaked out at the idea of drinking smoothies for breakfast. My first meal of the day used to consist of piles of rice, or a huge bowl of beans, or some toast with almond butter (yumm!), following a bowl of miso soup. I loved my breakfasts!…. But I changed my diet because of food sensitivities and I didn’t want allergies to be part of my life anymore. So I jumped right in and went with whatever I found out I’m supposed to do. This is where I’m at…

Are the food allergies gone? For the most part, yes! But my biggest issue is that I discovered that I’m fructose intolerant or, at least, very sensitive to certain sweet foods, even fruits! : ( Anyway, I still eat a lot of sweets and a morning smoothie is nothing in comparison to the piles of chocolate or ice cream, or maple walnuts, etc. that I shove done my throat in the afternoons… All in all, it’s grown on me. I must admit I’m looking forward to my smoothie of the day!
This recipe might strike you as complicated with a never-ending list of ingredients but the point is to get some greens down. Any amount will help; what’s important is that you’re making an effort! Start with a single leaf or even just a quarter of a leaf…it doesn’t matter, just have some! Fruit is added to make it palatable and the rest is up to you. Everything is optional when it comes to smoothies. Throw in whatever you like + a tiny piece of something green!
If you’re curious to learn about the ingredients I use then read on. If you’re already salivating than just skip it (for now), and get the blender going. Scroll to the recipe.

The fruits and the greens
Adding an apple or a mango is optional because your smoothie will be just wonderful without them. I usually put an apple in because, you know the saying: “An apple a day…” and, for some reason, I never eat apples so I might as well drink some. Apples are very nutritious and they’re a good source of fiber! They’re a great weight-loss food, good for bone maintenance, due to their boron content, and have antioxidants to protect you. They’re also among the cheaper fruits. So eat your apples! What makes a smoothie really creamy though is a mango. If you like mangoes, and feel like spending the extra money, then add that instead of an apple. Your eyes will thank you because mangos are very rich in vitamins, especially in vitamin A. They’re also high in potassium and copper and, believe it or not, they have a 3 to 1 ratio of Omega 3 vs. Omega 6 fatty acids, which is rare! What does this all mean? This means that they will strengthen your immune system, and even protect you from inflammatory diseases and cancer. All this is topped off with their high fiber content and their ability to help with digestion. Bananas are commonly known to be high in potassium, a mineral that helps regulate blood pressure. It’s a good idea to eat bananas if you have high blood pressure.  But let’s not forget that they’re also very rich in vitamin C, and B6, and they’re a really good source of folate, so if you’re pregnant, you should definitely include them in your diet!  Folate is very important during periods of cell growth, for building red blood cells, and to prevent anemia! And the greens…I've mentioned that you’re supposed to eat your greens! Right? They will provide your body with an endless list of vitamins and minerals. Since many of us are lacking vitamin K, I must point out that greens are abundant in this blood-clotting regulator. On the other hand, since a very small amount of green leafy vegetables will provide you with a high dosage of vitamin K, if you have a condition and you’re taking blood thinners, you’ll be told to avoid greens and cauliflower and all foods of high vitamin K content. Greens can be difficult to digest (much easier though when blended with fruit) and some of them are especially high in oxolates, which can interfere with calcium absorption. Start small, with a leaf or two, experiment with them, and see which ones work for you.

All the extras…
Why the heck would I tell you to add flax seeds or coconut oil? Adding seeds and/or some kind of oil will slow down the absorption of sugar. If you have a reaction to foods that are high in fructose, or any sugar, then I recommend you try it. Both, flax seeds and coconut oil, are very good for you.
The rest of the ingredients are superfoods* (article coming soon) that all have exceptional health benefits. Spirulina, an algae, that comes in a powder form, has a very strong flavor so start with a small amount! It boosts the immune system, it’s a very effective detoxifier, it helps your body get rid of heavy metals that might have built up, it can help you recover faster when you’re injured, and it’s even used as a treatment for radiation sickness! Vegans will be delighted to hear that it contains all of the essential amino acids and it’s 60% protein! Next up is maca root powder. I happened to purchase some of this for a cake I was going to make (never made it) a while back. I’s rather on the expensive side but maybe worth trying. Why? Maca is an adaptogen, meaning, as the word suggests, it can help you “adapt” to different external conditions and provides stress relief. It can also increase endurance and fertility (a good supplement to take if you’re trying to get pregnant), and help regulate hormonal imbalances. Bee pollen is packed with vitamins, minerals, and phytonutrients. It’s full of enzymes, high in protein (contains all amino acids), and it is so nutritious that, supposedly, you could survive eating only bee pollen! I love cinnamon, but the reason I include it is not just the flavor. Cinnamon is rich in minerals, it can regulate blood sugar (it’s an especially good spice to sprinkle on everything if you have type 2 diabetes), lower cholesterol, and help inhibiting bacterial growth! Don’t you just love it when something that’s naturally sweet is actually good for you!?

*Whenever you first introduce your body to a superfood or any new ingredient, start with just a small amount. See how it affects you, how you feel during the day, and if you like it increase the amount slowly. Your body needs to adjust to it.

Where do I buy such things?
Like all ingredients I will ever mention on this site, they’re available at most health food stores. I recommend that you do a search for the nearest one in your neighborhood and start there. Be aware, that while some of these products are sold at regular grocery stores, chances are that they will be more expensive than they are at a health food store. The reason is that they qualify as “specialty items” at common grocery stores.
 
Green Super Smoothie
Directions:
(Makes 4 cups ~ about 1 liter)
1. Put the following ingredients in a blender, in this order:

1 small apple/mango (optional)
a handful of chopped collard greens/spinach/dandelion/or your favorite greens
1 – 1.5 cup water
1/2 cup blueberries*
2 medium size peeled bananas
1 tsp ground flax seeds* or ½ tsp coconut oil (optional)
1/8 tsp spirulina
1/4 tsp maca root powder
1/4 tsp bee pollen (not vegan)
1/8 tsp cinnamon (optional, but it’s a good idea if you’re sensitive to fructose)
pinch of sea salt (for balance, extra minerals, and to bring out flavors)

*excellent brain foods

2. Blend on “low” for a few seconds and then on “high” until it's smooth(er)
3. Pour into your favorite glass
Sip joyfully! : )