This refreshing, hydrating and tasty smoothie recipe comes from our friends at Simple Green Smoothies. Join them for their next free 30-day challenge on April 1st. I have participated in their challenges before, and will be joining again in April. It's a great way to boost energy, and get out of your smoothie rut.
Jen and Jadah send you weekly emails with shopping lists, recipes and tips to make amazing smoothies. What we love best about this 30-day smoothie challenge is that it is not a cleanse or a diet. You are just adding super-healthy smoothies to your normal diet. There is nothing worse than skipping meals and getting hangry. You don't have to worry about that with this challenge.
Try this smoothie to get excited about the challenge, and then sign up.
TROPI-KALE | serves two
1 cup fresh spinach
1 cup fresh kale
2 cups coconut water, unsweetened
2 cups pineapple
1. Blend spinach, kale, and coconut water together until smooth.
2. Add remaining ingredients and blend again
TIP: Use at least one frozen fruit to make the smoothie cold
Follow @SimpleGreenSmoothies for free recipes, making it easy to have green smoothies apart of your everyday life!
Eating local, and what's in season is better for your health and the environment. Food at its peak is going to pack the most nutritional punch. Choose options from local farmers, and you will reap even more nutritional value while also helping minimize the impact on the environment it takes to transport crops.
But when you have access to every fruit and vegetable year-round, how do you know what's in season? Don't worry—we've got you covered.
It's March, and that means we've got spring on our mind. Luckily, spring produce is starting to come into season, so we thought we'd round up some of our favorite recipes that include these in-season favorites.
Asparagus Chicken Soup
Creamy Cauliflower Kale Puree
Broccoli and Pear Puree
Chocolate Pudding with Avocados
Apple Parsnip Puree
Turkey and Spring Vegetables
Pea, Edamame and Pear Puree
Spring is on its way, and that means it's time to start planning triathlon, marathon, and half marathon training. A key element of training is staying properly fueled and hydrated before, during, and after workouts. So how do you choose your fitness fuel? Is it based on convenience or nutritional value? Does it have to one or the other? We don't think so.
While energy gels are convenient, and scientifically may have the right balance of proteins and carbs, they are just that—scientific. And they often taste that way, too. And they can often upset your stomach (not a good thing on a run or bike ride). So what are the benefits to making your own fuel? And how can you still make it convenient?
Here are 5 reasons to make your own energy gels/fuel, plus a recipe to get your started.
Reduce waste: Did you know that in 2016, over 15 billion disposable pouches will end up in landfills? If you use a reusable pouch instead of squeezy food pouches, or energy gel packets for each training run/ride, think about how many disposable pouches and packets you are eliminating from that number. For me, it would be at least 60 for a 16 week training plan.
Save money: At about $1 each, energy gel packets are not cheap. It might seem like a drop in the bucket compared to the cost of race entries and gear, but each of those $1 packets adds up quickly. If you train 5 days a week and consume 1 packet at each training session, that's $5/week. Over 16 weeks of training, that's $80. Your money can go a lot further making your own.
Fuel with Real Food: As athletes (competitive or amateur), we know that food is fuel. Eating the right balance of nutrients is essential to optimal performance. We focus on eat whole, real food at every meal, so why not on-the-go and during workouts, too?
It just tastes better: Why suffer and gag your way through a chocolate peanut butter flavored packet of slime when you could combine actual peanut butter, cocoa powder, banana, chai seeds, and honey to make your own? I know which sounds better to me.
They have so many "ingredients": Look at the ingredients in the GU brand Chocolate Peanut Butter Gel. All to just create a combination that has 100 calories, 125mg sodium, 1.5 grams of fat, 20 grams carbs, 55mg potassium, and 1 gram protein.
INGREDIENTS: Maltodextrin, Water, Fructose, Peanut Butter (Peanuts, Salt), Organic Cocoa Liquor, Leucine, Sea Salt, Sodium Citrate, Potassium Citrate, Calcium Carbonate, Valine, Green Tea (Leaf) Extract (Contains Caffeine), Calcium Chloride, Citric Acid, Isoleucine, Malic Acid, Pectin Powder, Sunflower Oil, Sodium Benzoate (Preservative), Potassium Sorbate (Preservative).
So, ready to make your own fuel or gel? Try our Sweet Potato, PB & Banana Mash Up to get started.
It has been shown that getting kids involved in the kitchen early can lead to a lifetime of healthy eating habits. At least healthier eating habits. :) Cooking together helps develop your child’s palate, build an interest and awareness of where their food comes from, and allows opportunity to practice skills like reading and math. Plus, it's a fun bonding activity!
But where do you start? What are appropriate and safe tasks for kids? Below are 8 tasks that little ones can help with. Of course, always supervise closely, and use your judgement as to what is right for your child.
Washing fruits and vegetables: use a sturdy step stool, or learning tower and let your kids help scrub and rinse. Talk to them about where the product comes from and how it grows. You can also get into the dirty dozen/clean fifteen with older kids.
Scooping and measuring ingredients: hand over the appropriate size measuring cup, and let them scoop flour, sugar, rice, beans, oatmeal for baking or other recipes. As they get older and have better control, let them start measure teaspoons and tablespoons, too.
Cutting herbs: use craft scissors for basil, or have the kids tear the leaves off cilantro or parsley. This will take concentration and focus.
Cracking eggs: this may take some practice, but is a favorite for little ones. Have them crack eggs into a separate bowl, so you can check for shells before adding to a pan or batter.
Stirring: let the kids stir pancake or cookie batter, or mix up a salad. Use an oversized bowl to contain some of the spilled. For safety reasons, leave the stirring of hot soups and sauces to the adults.
Blending: let the kids pulse the food processor, or push the button to blend up a smoothie, and watch their little brains go crazy. Again, avoid having the kids blend hot items, and always keep a hand on the blender or food processor while they push the buttons.
Cutting fruits and vegetables: select a “knife” based on your child’s skill level (beginner – craft scissors, intermediate – plastic lettuce knife, advanced – small pairing knife, expert - 6" chef's knife. And then let them help chop fruits and vegetables. Start with softer foods that are easy for them to hold safely and cut without a lot of effort.
Cleaning up: take advantage of the fact that toddlers actually love to clean, and also teach them that cleaning up is part of the cooking process. Let them wipe down counters, sweep up flour, or help you rinse or dry dishes.