Renewing the Mind, Body, and Spirit through juicing

Archive for the ‘February Recipes’ Category

Zucchini Squash

As a part of the summer squash family, zucchini not only offers delightful taste and texture to many dishes, but also carries with it many health benefits. Here are eight reasons why you and should include it in your diet.

Diet
One cup of zucchini has 36 calories and 10% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.

Lower Cholesterol
The dietary fiber in zucchini helps lower cholesterol by attaching itself to bile acids that the liver makes from cholesterol for digesting fat. Because fiber binds so well with bile acid, thus crowding its ability to immediately digest fat, the liver is charged with producing more bile acid.

The liver then draws upon even more cholesterol to produce bile acid, consequently lowering the overall cholesterol level in the body. Furthermore, the high levels of vitamin C and vitamin A prevent cholesterol from oxidizing in the body’s blood vessels, thus hampering the onset of atherosclerosis.

Cancer Prevention
Because dietary fiber promotes healthy and regular bowel movements, the high amounts of fiber in zucchini also help prevent carcinogenic toxins from settling in the colon. Moreover, the vitamins C and A, as well as folate, found in zucchini act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer.

Prostate Health
Studies show that the phytonutrients in zucchini aid in reducing the symptoms of benign
prostatic hypertrophy (BOH), a condition in which the prostate gland enlarges and leads
to complications with urination and sexual functions in men.

Anti-Inflammatory Vitamins C and A not only serve the body as powerful antioxidants, but also as effective anti-inflammatory agents. Along with the copper found in zucchini, these vitamins deter the development of many hyper-inflammatory disorders, including asthma, osteoarthritis, and rheumatoid arthritis.

Heart Attack and Stroke Prevention
A one cup serving of zucchini contains over 10% of the RDA of magnesium, a mineral
proven to reduce the risk of heart attack and stroke. Zucchini also provides folate, a
vitamin needed to break down the dangerous amino acid homocysteine, which – if
levels in the body shoot up – can contribute to heart attack and stroke.

Lower Blood Pressure
Along with magnesium, the potassium found in zucchini helps lower blood pressure. If
unchecked, hypertension, or high blood pressure, can lead to arteriosclerosis (blood
vessel damage), heart attack, stoke, and many other serious medical conditions. Both
the potassium and magnesium in zucchini, however, can help alleviate the stress on the
body’s circulatory system.

High in Manganese
A trace mineral and essential nutrient, manganese provides many health benefits and contributes to a slew of normal physiological functions. One cup of zucchini contains 19% of the RDA of manganese, which helps the body metabolize protein and carbohydrates, participates in the production of sex hormones, and catalyzes the synthesis of fatty acids and cholesterol.

The manganese in zucchini also increases the levels of superoxide dismutase (SOD), the enzyme responsible for protecting mitochondria against oxidative stress. Finally, manganese is essential for the production of proline, and amino acid that allows collagen to form, thus allowing for healthy skin and proper wound-healing.

Source:  health diaries

Juice of the Day:

Handful of Squash

1 Zucchini Squash

1 Apple

1 Carrot

1/3 cup Pineapple

1 tbsp Chia Seeds

Water

zucchini  squash

Cheers!

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Try Sesame Seeds in your Juice

Not only are they rich in calcium (a quarter-cup supplies up to more than a third of the daily value for calcium), it’s also rich in

  • calcium, and provides pain relief for rheumatoid arthritis
  • magnesium, which is important for managing asthma, high blood pressure, migraine attacks, and sleep in menopausal women
  • zinc, a trace element important for bone health and preventing osteoporosis
  • phytoesterols (400-413 mg per 100 grams), which help lower blood cholesterol

Source: Blisstree.com

Juice of the Day:

Handful of Turnip Greens

2 Inch size Red Beet

Juice from 1 Lemon

1 Orange

1 Celery

1 Tomato

1 tbsp Sesame seeds

1 tbsp Chia seeds

One scoop Protein Powder

Water

sesame seeds

Cheers!

Benefits of Goji Berries

Research shows that eating berries — like blueberries, acai berries, cranberries, strawberries, and cherries — offer definite health benefits. It may be because berries like the goji berry are filled with powerful antioxidants and other compounds. Goji berries also have compounds rich in vitamin A.

In laboratory tests, antioxidants minimize damage from free radicals that injure cells and damage DNA. When a cell’s DNA changes, the cell grows abnormally. Antioxidants can take away the destructive power of free radicals. Research is ongoing to see if this effect carries over into prevention of disease and aging.

Some studies using goji berry juice found benefits in mental well-being and calmness, athletic performance, happiness, quality of sleep, and feelings of good health. These are preliminary studies that need to be repeated before definitive conclusions can be drawn.

While goji berries are a rich source of antioxidants, it’s still unclear how they stack up against other berries. Researchers also don’t know whether goji berry supplements have the same health benefits as the actual berries.

Do Goji Berries Have Side Effects?

There may be some possible herb-drug interaction with goji berries. If you take warfarin (a blood thinner), you may want to avoid goji berries. Goji berries may also interact with diabetes and blood pressure drugs.

When eaten in moderation, goji berries appear to be safe.

Before adding goji berries or supplements to your diet, discuss your concerns with your health care provider.

source: WebMD

Juice of the Day:

50% Spinach & Parsley mix

1/4 cup Blueberries

1 cup Pineapple

1 Apple

1 Tomato

2 tbsp Granola

2 tbsp Goji Berries

Water

Goji

Cheers!

Turnip Greens

Unlike some of their fellow cruciferous vegetables, turnip greens have not been the direct focus of most health-oriented research studies. However, turnip greens have sometimes been included in a longer list of cruciferous vegetables that have been lumped together and studied to determine potential types of health benefits. Based upon several dozen studies involving cruciferous vegetables as a group (and including turnip greens on the list of vegetables studied), cancer prevention appears to be a standout area for turnip greens when summarizing health benefits.

This connection between turnip greens and cancer prevention should not be surprising since turnip greens provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly. Among all types of cancer, prevention of the following cancer types is most closely associated with intake of turnip greens: bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.

source: whfoods.com

Juice of the Day:

2 Turnip Green leaves

1/2 small red Beet

1 Carrot

1 cup Pineapple

1 tbsp Goji Berries

Water

turnip greens

Cheers!

Ways to enjoy Cashews

  • Combining cashews with other nuts and dried fruits makes a healthy snack.
  • Right before taking off the heat, add cashews to healthy sautéed vegetables.Healthy sauté cashews with shrimp, basil and green beans for a delightful Thai inspired dish.
  • Cashews with a little bit of maple syrup make a great topping for hot cereals.
  • Add cashew butter to breakfast soy or rice milk shakes to up their protein content (a quarter-cup of cashews provides over 5 grams of protein) and give them a creamy nutty taste.
  • In a saucepan over low-medium heat, mix cashew butter with some soy sauce, cayenne pepper, garlic, ginger and water to make a wonderful sauce for fish, vegetables, tofu or rice.
  • Add 6 to 8 cashews to your raw juice drink and enjoy!

Juice of the Day:

Watercress

1 Orange

2 strawberries

1/4 cup Blueberries

10 Cashews

1 Tbsp Chia seeds

Water

Cashews

Cheers!

Watercress

Watercress usually grows along the banks of slow-running streams and rivers in Europe, Asia and America. It is characterized by its small, round leaves, with a pungent, peppery flavor. The small white flowers appear in flat clusters are called corymbs.

The fresh, tender leaves of watercress have to be harvested just before flowering, because after flowering they become bitter and are no longer good to eat.

Watercress has a variety of uses, either as a flavoring herb or as a medicinal herb. In addition, watercress juice can be added to other vegetable juices to give them flavor and health benefits.

Watercress is rich in fiber, anti-oxidants, vitamin C, beta-carotene, folate, potassium, calcium, phosphorous and iron, and is a good source of iodine as well. In fact, it has more calcium than milk and more iron than spinach.

Its main active principles are classified as thyoglycosides (glycosides containing sulfur)—an anti-thrombosis with a mild anti-coagulant effect. Watercress also contain moderate amounts of vitamins B1 and B2, zinc, copper and manganese.

Juice of the Day

Spinach/Watercress

Parsley

Cilantro

1 Celery

1 Banana

1 cup Cantaloup

1 tsp Sesame seed

1 tbsp Chia seed

1 tbsp Hemp seed

Water

Watercress

Cheers!

 

 

Happy Monday

Juice of the Day:

Spinach

1/4 Cucumber

1 Celery

1 Apple

1/2 Anise

Juice from one Lemon

1 Tbsp Chia seed

1 Tbsp Hemp seed

1 Tbsp Granola

Water

granola

Cheers!

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