10oz oranges 2 med
1/4 cup almond
1 small sweet potato
1 med apple
1 cup coconut water (mango flavor is my personal favorite)
I just throw these ingredients into my Vitamix and bam, you have a great post workout smoothie.
I have been making almond milk for some time. The only downside is having to soak the almonds overnight in a brine (and remembering to do that when you need it). Hemp seeds, instant gratification!
Place all the ingredients in the blender and blend for a couple minutes on high. After blended, sift thru a strainer or cheese cloth. Cheese cloth makes it a bit silkier.
I have to believe it lasts up to 1 week refrigerated. Mine never lasts that long. Just might need to shake well before using.
Blair was bugging me to make a smoothie after his swim. So I made a post workout recovery smoothie. It tastes like an orange dreamsicle. I have to say, it just rocked! I do recommend letting it run in the blender for a while so the almonds get finely chopped.
Being frustrated with the whole nut recall, I finally said enough and made my own nut butter. I have to say, it’s pretty easy and yummy! I just love putting this on an english muffin with some local honey.
I roasted the flax in the preheated oven at 350 for 8 minutes. Once done, add to Vitamix plus the almonds and sea salt until smooth (approx 10 minutes). The aroma was so strong and fresh, I thought it was my blender “roasting”. It took maybe 20 minutes total to make.
I got this idea as a combination of a couple recipes based on what I had in the frig already from the local farmers market. I also made the veggie stock from scratch using leftover veggies from previous meals. The portion is also quite large and can easily serve a 4-6 adults.
2 Tbs Coconut Oil
1 Small Onion – chopped
3-4 Garlic cloves
1 Tbs minced Ginger
2 Butternut Squash
2 Carrots – diced w/skin on
1 Rib of Celery – diced
2 Sweet Potatoes – diced w/skin on
2 Medium Granny Smith Apples – diced w/skin on
5 cups Veggie Stock
1/2 stick of Cinnamon
1 Tbs Organic Brown Sugar
Freshly ground Sea Salt to taste
Preheat oven to 375°F. Oil baking sheet. Place squash, cut side down, on baking sheet. Bake until squash is very soft, about 50 minutes. Using paring knife, remove peel from squash; discard peel.
In a large pot over medium-high heat, saute onions, carrots, celery, & garlic in coconut oil, 5 minutes. Add sweet potatoes & cook 2 more minutes. Add apples and vegetable broth and bring to a boil. Turn down heat and cook until potatoes are tender. Remove cinnamon sticks. Add squash to pot. Puree until smooth with blender. Continue to heat soup over low heat and serve. Adjust seasoning. Plate and enjoy!
Now that I’m officially in the offseason, I can catch up on my reading and reviews. This one is long over due. I was so fortunate to get an advance copy of Finding Ultra from the publisher. Yes, I actually won something by completing a survey. Rich completed the first Epic 5 (5 ironmans on all 5 Hawaiian Islands in about a weeks time. This is an amazing accomplishment by any measure. To do this on a veggie power plant is amazing and dismisses beliefs that it can not be done by a veggie let alone a vegan. Rich also has a compelling story to tell of how he found himself and regained his life. Certain aspects of his life, I felt like I went thru myself. What really got me was how he would use his Vitamix daily and how it affected his recovery and performance. I have been using my Vitamix ever since. This book has been a great motivation source as well as nutrition ideas powerhouse.
The best part of this story has nothing to do with the book per se. This is just a kick ass trailer. I showed Blair this trailer. The next day in the pool, he started to do fly. Rich has certainly impacted 2 triathletes in this house on multiple levels.
“Let food be thy medicine and medicine be thy food” ~ Hippocrates
Well, I game up with a smoothie to help boost the good old red blood cells with a bit of Vitamin D. My blood work came back and everything was within normal expected limits but I was on the lower end of the scale for iron, Vitamin D, and B12. A part of me believe this was depleated after a long season of racing and much, much higher training volume than I ever experienced. To help jump start the replenishing of those stores, here is what I threw in the Vitamix this morning (and weights used to calculate nutritional estimates). What I like about this is that the Vitamin C content is so high, that should facilitate the iron absorption. Another key thing is the Omega 3 to Omega 6 ratio. Its almost 3 to 1 which helps with an anti-inflamtory environment. I was hoping the morels would have been higher in Vitamin D but live and learn.
2 Cups Chopped Baby Spinach (209 g)
10 Brussel Sprouts (118 g)
1 Cup Beet Greens (104 g)
1 Cup Swiss Chard (160 g)
1 Cup Morel Mushrooms (17 g)
1 Tbs Spirlina (7 g)
1 Tbs Chia Seeds (10 g)
1 Tbs Hemp Seeds (5.5 g)
2 Tbs Flax Seeds (20 g)
1 Cup of Blueberries (184 g)
1 Cup of Strawberries (162 g)
1 Cup of Mangos (150 g)
2 Bananas (175 g)
Ginger Chunk (14 g)
2 Cups OJ
2 Cups Ice
1 Cup Water
Now using data available online here is my back of the envelope (ok, I used a spreadsheet) calculation of the nutritional values. This should be fairly close since it’s all raw food and just getting blended. Plus I got all the greens super fresh this morning so it could be higher. Anyway, this is just an estimate for illustration purposes since I did not obviously sample the final mix.
|Vitamins||Amount||Units||% of RDA|
|Total Omega-3 fatty acids||7,147.34||mg|
|Total Omega-6 fatty acids||2,570.35||mg|
And when all is said and done, it was very tasty. At 64 oz, it will take most of the day to consume so I will snack on it. I had to make another batch because the kids where at the blender with cups. Enjoy!
After seeing two different recipes, I was thinking, hey why don’t I mix and match them for what I like out of both of them. Here is what I came up with and it is so yummy!!!
2 Tbsp Coconut Oil
1 small onion chopped
3-4 garlic cloves
2 heads organic Broccoli, cut into florets, 1 diced stalk
3 small Sweet Potatoes – diced w/skin on
4 cups veggie stock
1/2 tsp Cumin
1/2 tsp Curry Powder (Aaloo Masala)
1/2 cup+ nutritional yeast (a must for the ‘cheezy’ flavor)
Freshly ground sea salt and black pepper to taste
In a large pot over medium-high heat, saute onions, broccoli, & garlic in coconut oil, 5 minutes. Add sweet potatoes & cook 2 more minutes.
Add vegetable broth and bring to a boil.
Once potatoes and broccoli are soft, puree until smooth with blender.
Continue to heat soup over medium heat.
Add remaining ingredients. Adjust seasoning.
I’m just loving my Vitamix. Here is a list of what went into the blender this morning.
1 cup TJ OJ extra pulp
1 handful each of fresh blueberries, broccoli sprouts, fresh mango, fresh strawberries
1 apple cut in 1/2 (including core)
2 Tbs Chia Seeds
3 large kale leaves
2 cups of ice
1/2 cup of water to get the right consistency
For greens I do: dandelion greens, beet greens, all kinds of sprouts, kale, chard, spinach, carrot greens, spirlina etc.
For fruit, I also do: watermelon, grapes (w/stems), pears, papaya, cherries, raspberries, cantaloupe, etc.
For protein, walnuts, almonds, almond milk, coconut milk, tahini, etc. I want to find hemp since it’s a very complete protein.
I want to add ginger root, lemon/lime juice, avocado, turmeric, and some other root stuff.
I find the key is 30-50% greens, the rest fruit.
It’s taking me a while to come around to hummus, but here is a recipe I just love! I just throw all of these into my Vitamix and there I have it.
2 cans (15.5-oz) great northern beans; drained, with liquid reserved
1 can chickpeas drained, with liquid reserved
1 tsp cumin powder
1 tsp paprika
3/4 tsp Freshly ground pepper
3/4 tsp sea salt (Celtic or Himalayan)
Juice of 1/2 a lemon
1/4 cup extra virgin olive oil
4 garlic cloves
1/3 cup tahini
2 whole chipotle chiles in adobo sauce; (use more or less to taste)
2 tsp adobo sauce from canned chipotle chiles; (use more or less to taste)
add cilantro to taste
Combine all ingredients into blender. Add bean liquid to blender until right texture. Let cool in fridge for 1 hour.