Inspired Edibles

~ wellness, wonder, words ~

Green Smoothie Ice Cream

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I’m going for pure shock effect here folks.
We woke up to -39 C wind chill temperatures in the Canadian capital today.  So quite clearly, ice is part of the picture.  Why not run with it.
Insane?  Almost certainly.
But today I’ve decided to embrace the homeopathic philosophy of meeting like with like.  That’s right.  Take a big dose of this frozen ice cream weather man!  Besides, today also happens to be the second year anniversary of this little blog.  It’s my party and I’ll freeze if I want to!
If you like the idea of a green smoothie but you (your kids or anyone else you know) do not especially like it in liquid form, this is a great way to transform the ordinary into a creamy delicious concoction that is sure to please even the pickiest eaters. The great news is that you will still benefit from all the healthful goodness of a green smoothie only served up in a whole new way.  This is a cream free, egg free, refined sugar free delight that does not require an ice cream maker.
The other neat thing about this recipe is that you don’t even have to freeze the smoothie at all.  You can serve it right out of the blender with a spoon in the form of a soft serve ice cream – which is my favourite way to enjoy it – creamy, smooth and oh so yummy!
Green Smoothie Ice Cream
  • 1/2 cup pistachio 
  • 2 cups packed spinach
  • 1 medium sized ripe avocado
  • 1/2 cup cucumber, unpeeled
  • 1 large banana (I used frozen)
  • 1/2 cup 2% Greek yogurt
  • 1 tsp vanilla
  • 2 Tbsp or so honey

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Makes about 4 cups of creamy green smoothie mixture

Notes:

Because this green smoothie ice “cream” does not actually contain cream (nor commercial stabilizers/emulsifiers), if you freeze it for more than 1 or 2 hours (depending on the temperature of your freezer), it will freeze like ice and become hard and crystallized and you will be disappointed.  To avoid this situation, you can either enjoy it as a soft serve ice cream directly from the blender or freeze the mixture for a shorter duration, until desired consistency is achieved.

Directions:

Place pistachio in a coffee grinder or small blender and grind until well broken down. (I have to do this because my blender is not effective at this task.  If you have a powerful blender/food processor, you can skip this step).

Place ground pistachio in a blender or food processor along with all other ingredients and blend/process until smooth.

Enjoy directly from the blender/food processor as a soft serve ice cream (my favourite) or transfer mixture to a container and freeze for approximate 1 hour or so – testing for desired texture.

 

 

 

Naturally Flavored Peppermint Hot Chocolate

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You learn at a pretty young age that in order to survive a Canadian winter you need at least two things:
A good attitude and a great pair of long johns.
I like to take my cue from the Buddhists who tell us that everything originates in the mind.  Change your mind, change the experience.
Here’s how it works:
Those early morning walks with the dog in -34 C wind chill?  Not brutal at all. Invigorating. 
The sun setting in the middle of the afternoon?  Not the least bit depressing.  Cozy.
Those three hour stints shoveling ice and snow from November through March?  Not backbreaking in the slightest. Fortifying.
See what I did there?
And when all else fails, there’s always a warming cup of goodness to cheer us up.
~~~~~
My youngest discovered Starbucks’ peppermint hot chocolate just before the holidays (and is quite a fan) so when he had the day off from school last Friday, I decided to surprise him with a homespun version.  This hot chocolate is made from natural ingredients and contains about 75% less sugar than the Starbucks classic (just saying).
75% cocoa chocolate contains very little sugar and its saturated fat content is largely comprised of stearic acid – a type of fat the has not been shown to raise LDL (“bad”) cholesterol levels.  Another portion of dark chocolate’s fat content is comprised of oleic acid – a heart-healthy monounsaturated fat.
Dark chocolate is rich in flavonoids, a phytochemical with antioxidant, anti-inflammatory and anti-clotting properties.  Research suggests that flavonoids may help protect our hearts by lowering blood pressure and reducing LDL cholesterol levels.
In fact, researchers from Harvard Medical School recently conducted a meta-analysis of 24 studies that involved over 1,000 participants and found that drinking hot chocolate made from dark chocolate is associated with reduced blood pressure, improved blood vessel health, lowering LDL (“bad”) cholesterol and elevating HDL (“good”) cholesterol. 
 
And here’s something else. Regular consumption of dark chocolate has been shown to improve the body’s use of insulin (the hormone that regulates fat storage).  A new study conducted by researchers from the University of California at San Diego, showed that adults who ate chocolate more frequently had a lower BMI than those who consumed less, despite eating more overall calories.  In fact, BMI was one point lower among those who indulged five times per week compared to those who did not consume chocolate at all.  Researchers suspect that the flavonoid ‘epicatechin’ found in dark chocolate may help explain the lower body weight finding but more research is needed to establish this link.  In animals, epicatechin has been shown to boost metabolism, increase muscle mass and reduce weight without changing calories or exercise. 
 
I’ll drink to that!
Naturally Flavoured Peppermint Hot Chocolate
  • 500 ml (16 fluid oz) milk or milk alternative of choice + extra milk for frothing
  • 40 grams (1.5 oz/4 squares) of quality 75% cocoa chocolate, broken into pieces
  • 1/2 tsp natural vanilla extract
  • 1 tsp pure peppermint extract
  • Optional: 1 tsp honey
  • Fresh mint leaves for garnish

 

~~~~~~~
Notes:
This recipe will make one 16 fl ounce mug of peppermint hot chocolate or two 8 ounce mugs, as desired.
If you don’t own a milk frother, I strongly encourage you to think about getting one. I have been using a milk frother for over 20 years now and would be completely lost without it (I even bring my milk frother on the road with me, as sad as that sounds).
Frothing milk is a great way to add foam and body to your drinks without going the whipped cream route (although that also has its place).  For day to day though, milk frothing is the way to go.
If you do decide to purchase a frother (they come in all types and prices), I highly recommend you invest in a manual (not electric or battery operated) stainless steel one because glass frothers can and do eventually break (that’s 20+ years experience with milk frothers…).  The stainless steel varieties will cost you more up front but you will be very happy with your investment.
~~~~~~~
Directions:
Warm milk in a saucepan over low-medium heat until it is hot to the touch but has not yet reached the boiling point – (you may hear hissing as the milk starts to steam and get nice and hot).  Remove from heat and add vanilla and peppermint to the pot of milk, stirring to combine.
Meanwhile, in a separate small pot on stove, heat chocolate over lowest temperature possible, stirring to facilitate melting.  Remove chocolate from heat as soon as it has melted.
I have never used a double boiler system to melt chocolate.  If you melt chocolate at a very low temperature and watch it carefully, you should be fine.
Add melted chocolate to the pot of peppermint milk and whisk to thoroughly combine.  At this point you can taste the peppermint hot chocolate and make flavouring adjustments as desired.  Pour peppermint hot chocolate into a singular mug or divide between two mugs, as desired.
Meanwhile, using a milk frother, froth about 4 fluid ounces of milk.  Transfer frothed milk to a microwave safe jar (the jar should be big enough to hold 16 fluid ounces) and heat for approximately 35 seconds or until frothed milk rises to about double its size (a thing of beauty).  Carefully remove jar from microwave and pour warmed frothed milk over peppermint hot chocolate.
Using a spoon, swirl the frothed milk in with the hot chocolate and add any remaining drips of melted chocolate from the pot to the top of the mug for decoration.  Garnish with a mint leaf or two.
Enjoy and Stay Warm!

Healing Hot Toddy (Alcohol-Free)

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We’ve all experienced it.

Watery eyes, stuffy nose, inflamed sinuses, sore throat, coughs, headache, fever, fatigue and chills.  Nasty symptoms of the so-called common cold.

And now that we have entered the true season of giving and receiving, I wanted to offer up this natural home brew to help soothe and support the discomfort associated with these symptoms.

…

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Homestyle Apple Cider with a Pumpkin Chai Infusion

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About 15 years ago, my husband and I started a tradition of making a pot of hot apple cider every year at Halloween.
 
It began as a way of keeping ourselves warm as we greeted little (and seemingly big) trick-or-treaters on what is almost always a rather fresh (read: freezing cold) Canadian evening.  Since that time, it has quickly become one of our favourite fall drinks.
 
Our version of apple cider is nothing like the kind you might find in a store or restaurant.  We don’t press the apples – in fact, we quite like having chunks of softened spiced apple swimming around in our warm drink and enjoy eating them too!  (skin and all).  We don’t use a cheesecloth wrap for the ground spices either; we pop them right into the pot and it all works out beautifully.
 
This is a simple, homestyle drink that has its own rustic charm and a complexity of flavour that is out of this world delicious – not to mention how deliriously good your entire home will smell!  You might just find yourselves doing a little Fred Flintstone levitation to the kitchen (who’s old enough to remember Fred Flintstone’s best moves?).
 
I just happened to have a little bit of delightful pumpkin chai tea left in my cupboard when I was preparing to make this recipe, so I decided to use it in this version of the apple cider. 
 
 
Homestyle Apple Cider with a Pumpkin Chai Infusion
  • 2 Tbsp of your favourite chai tea, I used Pumpkin Chai by DavidsTea 
  • 4 seasonal apples (I used McIntosh), skin on and sliced into chunky pieces
  • 2 cinnamon sticks + more for serving
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg (fresh if you have it)
  • 1/2 tsp ground clove
  • 1 Tbsp pure maple syrup
 
—————-
 
 
 
Notes:
 
The chai tea is a delicious addition here but it is not necessary.  You can just as easily prepare this apple cider without the tea infusion simply by relying on the fragrant spices to carry the day.  If you’re making a version without the tea, you may wish to add a little more spice (a touch of cardamom and/or some orange zest) but this is really a matter of taste so play around and see what works best for you.
 
This recipe will make about six one cup servings.
 
——————–
 
 
 
 
Directions:
 
Brings 6 cups of fresh cold water to a boil (or just short of a boil) in your kettle.
Place chai tea in an infuser set in a teapot. Pour heated water over the tea mixture and infuse for about 5-7 minutes ensuring that the tea mixture is fully submerged in the water.
Remove infuser and pour tea into a medium sized pot on the stove.  Whisk in maple syrup and add apples, ground spices and cinnamon sticks.  Bring the mixture to a gentle boil and then reduce to simmer for 6-8 minutes or until apples have softened and mixture is fragrant.
 
Pour apple cider into individual serving cups making sure to scoop up some apple pieces.  Add a cinnamon stick and enjoy!
 
 
 

Vanilla Blueberry Almond Smoothie Cups ~ Ready to Go Morning Goodness

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I am completely smitten with the look of these little lavender-hued frozen smoothie cups and even more in love with their ease and convenience.

All ingredients assembled and goodness sealed into muffin sized cups, they sit in the freezer ready to go.  All you have to do is pop two units in the blender, add a little extra liquid when you’re ready to enjoy and presto: instant smoothie.

No cutting, chopping or measuring required.  No running out to the grocery store (unfit for public viewing) to buy missing ingredients.

A great way to simplify your morning rush hour or enjoy as a snack any time of day.  I leave the blender out on the counter and when my sons return home from school they have an easy, accessible and healthy snack that they can pull together in a minute.  The boys also enjoy the smoothie cups before soccer and hockey practise – something light and nourishing – and I tend to use them after working out – an ideal way to rehydrate and take in easily digestible nutrients.

This recipe is completely adaptable to taste preferences, dietary requirements and seasonal availability of produce.  There’s no end to the combinations you can play around with and the fun you can have!

Vanilla Blueberry Almond Smoothie Cups ~ Ready to Go Morning Goodness (recipe adapted from Alive Magazine)

  • 2 cups fresh or frozen blueberries
  • 1 + 1/2 cups hemp, brown rice, almond or other milk beverage of choice
  • 1 cup plain Greek yogurt
  • 1/3 cup raw almonds
  • 2 tsp natural vanilla essence
  • 2 Tbsp blackstrap molasses, pure maple syrup or honey
  • 10 or so mint leaves
——————–
——————-

Makes 12 – 16 muffin cups

Directions:

 

Place all ingredients in a blender and press go.

Divide smoothie liquid among 12 (or more) muffin cups.

For unmoulding, you will find it much easier to use silicone muffin liners.  Otherwise, you will likely have to run hot water along the back of the muffin tray, risking melting your creations.

I got my muffin liners at Canadian Tire  you should be able to find them at most hardware stores  (at a fraction of the price of kitchen stores)Place muffin tray in the freezer for approximately 4 hours.  Unmould smoothie cups, removing the silicone liners, and storing the cups in a freezer bag or other airtight container and returning them to the freezer.

When you’re ready to make a smoothie, simply pop two frozen cups in the blender and add about 3/4 cup of milk, coconut water or other liquid of choice.   Blend until desired consistency is achieved.

Depending on the power of your blender, you may find it easier to chop the cups up a bit before blending.

Mint Chocolate Rooibos Iced Tea

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This gorgeous red rooibos tea is one of my favourite discoveries of the year.

South African in origin, rooibos is high in antioxidants and naturally caffeine-free.  It’s gentle sweet flavour pairs beautifully with a number of different fruits, herbs and spices creating a different taste sensation each time.

The featured blend, and subject of my discovery, contains our family’s current favourite: a combination of red rooibos, chocolate, mint and orange.

This tea infusion is so delicious and flavourful you may find yourself reaching for it for dessert – (and believe me, you won’t feel deprived!).

With its negligible calories, health promoting properties and wonderfully refreshing taste, this mint chocolate rooibos iced tea is a perfect choice any time of day.

 

Mint Chocolate Rooibos Iced Tea
For 6 cups of iced tea:
  • 3 Tbsp quality rooibos tea leaves (plan on approximately 1 + 1/2 tsp of tea per cup)
  • 1/3 cup fresh chocolate mint leaves (+ more for garnish)
  • 1 tsp grated dark chocolate or 2 tsp unsweetened cocoa powder
  • Orange slices
———————
Notes:
You can create your own delicious mint chocolate sensation using the recipe above or you can save yourself a step by using DavidsTea’s delicious mint chocolate rooibos mixture and simply garnishing with mint sprigs and orange slices.
Either way, you will love this one!

 

———————–
Brings 6 cups of fresh cold water to a boil (or just short of a boil) in your kettle.
Combine rooibos tea and chocolate shavings or cocoa powder in an infuser set in a teapot and top with chocolate mint leaves.  Pour heated water over the tea mixture and infuse to taste (ideally somewhere between 5-7 minutes), ensuring that the tea mixture is fully submerged in the water.
Remove infuser.  Pour tea over ice filled glasses, adding orange slices and fresh mint for garnish.  Place any remaining tea in a container in fridge to cool with additional orange slices and mint (lately I’ve been keeping a full pitcher going in the fridge – we can’t seem to get enough!).

 

Chilled White Wine Sangria Gelée

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You know how some recipes can get you more revved up than others?

When I saw how well these little sangria jellies turned out, I just about burst with excitement!

Then I had a Woody Allen moment and was absolutely convinced I was going to get flattened by a truck before having the chance to share them with you…

Phew.

I’m still here.

And so are you!

—————

These fruit jellies are so much fun and are sure to add a splash of novelty and elegance to your summer celebrations.

What I appreciate most about them is their complete adaptability.  You can vary the size and content entirely according to dietary need and preference.

If you are making a batch of sangria jellies for children, you can use a combination of water and delicious fruit juice such as white grape to keep the base translucent so that the beautiful, colourful fruit shines through at maximum capacity.

 

I just love how the orange is suspended in the jelly mid-glass

Or, you can go for a brilliantly coloured beverage in a purple grape or ruby red tone, as desired.

For adults, you can play around with white, red, or rosé wine.  Or, if alcohol is not in the picture, you can simply omit it and use a sparkling water or fruit juice.  Since I generally prefer the taste of drinks without much sugar, I found sparkling water to be the perfect complement to the dry white wine and fruit in the featured version.

But you can do whatever you like with these – including varying the fruit content. You can also play with the size of these jellies – setting them up in shot glasses, ramekins or, in the featured version, I used a clear cylinder glass (with one cup capacity).

Depending on how you set it up size wise, you can offer these jellies as an apéritif or digestif or simply enjoy them for dessert, as you wish.

Chilled White Wine Sangria Gelée

  • 2 cups dry fruitty white wine (I used a Niagara Riesling that was lovely – Cave Spring 2009)
  • 2 cups sparkling water (such as Perrier or Pellegrino) or fruit juice or plain water
  • 2 cups assorted fresh fruit, (such as orange, lemon, lime, blueberry, raspberry, strawberry, cherry, blackberry, peach, etc.), chopped into bite sized pieces where necessary
  • 2 packets (each 7 grams) unflavoured gelatin powder

————

Makes 4 one cup servings

Note: if you are using sparkling water, you will notice a fizz effect and likely the accumulation of bubbles (frothing) on the surface of your glasses.  You can simply use a spoon to scoop away the froth.  It’s quite easy to deal with.

The ratio of wine to sparkling water used in this recipe renders a relatively mild alcoholic taste.  If you prefer, you can experiment with 3 cups white to 1 cup water, etc. as desired.

———–

Place wine in a saucepan over medium-high heat.  Allow mixture to come just to a boil and then remove from heat.  Whisk in gelatin until dissolved and well integrated.  Add sparkling water (or fruit juice or plain water).

Meanwhile, divide fruit among 4 x one cup (250-mL) glasses. Pour wine mixture into each glass dividing it among the four glasses.

Refrigerate sangria jellies until set, about 2-3 hours.  They will store well in the fridge for up to 2 days.

Light and Refreshing Mojito Smoothie

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Mojitos are one of my all-time favourite summertime drinks.

On the weekends, my husband and I try to escape for a few blessed moments of tranquility by the lake to enjoy a refreshing cocktail.  Side by side on our wobbly dock, we chat about our crazy lives, share our dreams and soak in a few moments of calm and gratitude.

It seems we are both huge fans of freshly squeezed lime juice and typically alternate between margaritas and mojitos as our favoured drink.  We have a simple electric citrus juicer that burns through 12 limes in no time, extracting every ounce of goodness. 

On hot and sticky summer days when we are back in the city, I find myself craving that same fresh lime juice but since it is not generally advisable to consume rum or tequila during the day (something to do with reduced productivity levels), I fashion a delicious protein rich smoothie that has all the taste and refreshing qualities of the mojito without the alcohol.

I hope you enjoy this smoothie as much as I do – our boys also love this drink!

Light and Refreshing Mojito Smoothie
  • 1 ½ cups plain Greek yogurt
  • ½ cup milk
  • ½ cup ice cubes
  • Zest of 1 lime, or to taste (see note below)
  • Juice of 3 limes, or to taste (see note below)
  • 10-15 fresh mint leaves
  • Handful of lemon thyme leaves, optional
  • 3 Tbsp pure maple syrup (substitute agave or natural honey) *note: this mojito is quite tart, if you prefer you can adjust by reducing the amount of zest/juice and increasing gently the maple syrup/honey to suit your taste
———————
Serves 2
Because this smoothie is comprised of fruit juice rather than fruit pulp, you may find that it is not as thick as a traditional smoothie.  It tastes every bit as good but if you find it overly liquid, you can play around with the consistency by adding more yogurt and omitting the milk, as desired. 
This mojito is quite tart.  If you prefer, you can adjust by reducing the amount of zest/juice and increasing gently the maple syrup/honey to suit your taste
I had some beautiful lemon thyme growing in my little herb box so I couldn’t resist tossing a handful into the mix.  Delicious.
———————–
Place all ingredients in a blender and blend until smooth.
Pour into two large glasses, sit back, breathe, relax, enjoy.
Sunset on the water – wobbly dock in the foreground

Matcha Lemonade

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matcha green tea lemonade
I’m in love with the ease and simplicity of this time of year.

No heavy coats, no boots and no extra socks. No frozen toes or frostbitten noses.

Just a vast expanse of burgeoning green and the sweet contentment of wandering outside in bare feet and feeling the good earth beneath you.

What’s New

In keeping with the season of renewal, we have been making ongoing changes over here at Inspired Edibles in an effort to serve you better. 

You will notice that we have added print functionality to the site as well as a comprehensive search engine and category Index.  I do hope that you find these upgrades helpful and user-friendly and I welcome your feedback. 

I am also very excited to offer readers scientifically researched and timely nutrition features on some of the most popular nutrition topics today, including: 

considerations beyond calories in weight management 

is it the right approach? 

strategies for overcoming the powerful pull to overeat 

distinguishing between harmful and healthful sources 

You can access these features by clicking on the titles listed above or by clicking on the “Nutrition Literature” button at the top of our site page. 

Today’s Green Recipe

As temperatures rise, my afternoon green tea routine gradually (or abruptly) evolves from a warming cinnamon matcha latte to a refreshing lemon matcha on ice.

This iced beverage not only tastes delicious, it also has outstanding health supportive properties.

Luscious Lemon – lemons have a long history of medicinal use against various forms of ailments and poisons.  Not surprisingly perhaps given this citrus fruit’s natural anti-bacterial properties and strong concentration of vitamin C – a potent water-soluble antioxidant that helps boost the immune system and fight disease.

Matcha Tea – matcha is made from green tea leaves that have been finely milled into a silky, radiant green powder. When you drink matcha you are benefiting from the entire green tea leaf, not just the brewed water from the leaf. Matcha is considered amongst the highest quality green teas with one of most concentrated antioxidant contents.

Even better news, a recent study out of Purdue University reveals that adding lemon to green tea can boost the bioavailability of catechins (the antioxidant compounds found in green tea) which have been linked to lowered cancer risk as well as improved heart and brain health by roughly four-fold.

Matcha Lemonade

    • 16 ounces boiling water
    • 4 tsp of matcha, or according to preference
    • Juice of one lemon
    • Zest of one lemon, I used chunky zest for this one
    • 1 or 2 tsp raw honey, optional
    • A few fresh mint leaves, optional
    • 2 cups of ice

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Notes:

I generally like to use 1 tsp of matcha powder per 4-6 ounces of water. If you are new to matcha you may wish to begin with a smaller amount or add more water to suit your taste until you habituate.

Dressing matcha is a very particular thing.  Some matcha drinkers have a strong preference to drink the beverage straight up – no milk, no cream, no sweetener, no funny business.  My husband likens the taste of this hard-core approach to mud (I think he finds it a bit strong) and prefers a touch of cream and a bit of honey or agave – which takes the edge off.

The lemon and ice in this version act as a nice balance, reducing the potency somewhat, but you may well find that you prefer it with a touch of honey so you can make adjustments and see what works best for your taste preference.

—————

Serves 2

Bring 16 ounces of water to boil (ideally, just to before the boiling point).

Place the 4 teaspoons of matcha powder in a large bowl or jug and add boiling water.  Using a matcha whisk as pictured above (or an ordinary whisk) whisk to integrate powder and water.

Add lemon juice, lemon zest, honey or agave if using and mint if desired, stirring to combine with matcha.

At this point, you can either place the matcha mixture in a pitcher in the fridge to cool for a few hours before enjoying over ice or you can pour it directly over ice (the ice will cool the drink down considerably even without it being refrigerated).

Place one cup of ice in each serving glass (I used mason jars).  Give the matcha mixture a thorough stirring before pouring the mixture by divided portions over each glass.

No matter how well you mix your matcha, you may find that some of it inevitably sinks to the bottom of the glass.  I like to use a spoon while I drink my matcha to give it an occasional stir and make sure I’m benefiting from all those wonderful antioxidants!

 

Cheers to Spring ~

The Brain-Beautiful Smoothie ~ multiple mind enhancing nutrients in one delicious drink

By 73 Comments

I promise there is no salmon in this smoothie.

(Although I did consider dark chocolate).

We all know that eating a varied diet with plenty of fresh fruits and vegetables is one of the best insurance policies against illness but interesting too is the ongoing research that points to how certain foods are specifically protective of brain health in terms of memory support and possibly even slowing down age-related cognitive decline.

On the list of anti-inflammatory foods in this connection, are notably: fatty fish; berries; nuts and seeds; and dark leafy greens.

Fatty Fish: fatty fish such as salmon, trout, sardines, arctic char, mackerel and herring are rich in Omega-3 fatty acids that help reduce inflammation and keep the lining of brain cells flexible which in turn allows memory messages to pass easily between cells. These fats may also help prevent the build-up of the protein beta-amyloidthat can interfere with communication between brain cells.

Berries: berries are rich in polyphenols a type of antioxidant that helps protect brain cells by combating free radical damage, reducing inflammation and increasing the clearance of toxic proteins that accumulate with age. Enjoy the full range of berries, including: blueberry, blackberry, cranberry, strawberry, raspberry, acai berry, goji berry.

Nuts and Seeds: nuts and seeds offer a wide range of health protective benefits. With respect to brain health, walnut in particular, with its high polyphenol content and fatty acid profile, has been shown to reverse cognitive and motor deficits observed in rats.  A more recent and equally promising study demonstrated a significant impact on learning and memory in walnut fed rats compared to controls.  Most interestingly in the latter study, the walnut fed rodentss also exhibited a significant decrease in food intake during walnut ‘treatment’ as well as increases in serotonin levels.

Dark Leafy Greens: studies continue to show a slower rate of cognitive decline among individuals who consume higher levels of leafy greens compared to those who do not. Scientists speculate that the brain protective effect of greens is attributable, at least in part, to their Vitamin E content – an antioxidant that protects brain cells from oxidative damage and inflammation. Green stars include: kale, arugula, rapine, collard greens, spinach and Swiss chard.

The Brain-Beautiful Smoothie
  • 1 + 1/2 cup mixed berries (I used blueberry, blackberry and raspberry)
  • 1/2 banana
  • 2 cups kale leaves, hand torn into pieces
  • 1/2 cup plain Greek yogurt
  • 1/2 cup water
  • 1/3 cup walnuts
  • 2 tsp vanilla
  • 2 tsp honey or agave nectar
————–
This recipe will make two large smoothies with refills.

Wash kale leaves thoroughly and tear into pieces with your hands.

I like to gently steam my kale prior to incorporating it into my smoothies (you can simply skip this step if you prefer). I find it makes the kale softer, more supple and easier to digest and it only takes a couple of minutes to do.

Simply place washed kale leaves in a large sauce pan set to medium-low heat on the stove and squeeze water or fresh lime juice over top.

Once the sauce pan begins to heat up, cover the pan with a lid and turn the heat down to the lowest setting, allowing leaves to steam for a minute or two. Make sure the leaves do not overheat or they will burn.

The kale leaves will become softer and brighter after steaming.

Place berries, yogurt, water, vanilla, honey or agave and steamed kale into a blender or food processor and blend until kale is broken down and well integrated into the mixture.

Add walnuts and pulse again making any desired adjustments to thickness of the mixture (I like my smoothies thick and creamy and will often use a spoon to ‘drink’ them – you can dilute with water, milk or ice as desired).

My son devoured a 10 ounce glass of this delicious smoothie after school on Friday ~  yay!

I hope you and your family like it too.

Cheers to your beautiful, radiant minds!