Tag: ginger

Green Ginger Goddess Smoothie

Six reasons why I aim to drink one green smoothie a day, plus my go-to recipe.

Why I LOVE green smoothies:

There are countless reasons why incorporating more vegetables, especially leafy greens, in our diets can positively influence our health.  I find the simplest and quickest way to increase my vegetable intake is by blending greens and taking them with me on-the-go. Here are some of the reasons I aim for one green smoothie a day:

1) Increasing fruit and vegetable consumption (leafy greens in particular) helps prevent heart disease.

2) Green vegetables contain compounds that support our immune system.

3) Greater leafy green consumption has been associated with lower rates of type 2 diabetes.

4) Spinach can help stabilize blood sugar levels. 

5) Kale provides greater calcium absorption than milk.

6) Fruit and vegetable consumption decreases the risk of cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon.

Vegan Green Ginger Spinach Smoothie

Basic Green Smoothie:
  • 2 handfuls of organic spinach
  • 2 pieces of organic celery
  • 1/2 avocado
  • 1 chunk fresh ginger
  • 1/2 cup almond milk
  • ice

Add-ins for more substance, antioxidants, and flavor:

Ginger Goddess Green Smoothie (Vegan, Low-Glycemic, Anti-Inflammatory)

PCOS POWERS:
  • spinach = anti-inflammatory, low glycemic index, anti-cancer effects, excellent source of iron, magnesium, & calcium, avoid large amounts if prone to kidney stones or taking blood thinners
  • fresh ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
  • avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
  • spirulina = anti-inflammatory, strengthens immunity, detoxifies liver, source of protein, beta-carotene, iron, selenium and zinc, may lower glucose levels and help manage diabetes
  • maca = source of B12, calcium, and iron, may increase well-being, decrease anxiety and depression, increase libido, and reduce symptoms of menopause
  • moringa = small studies have shown a minor decrease in postprandial glucose and HbA1c, may reduce inflammation, may help lower cholesterol

PIN FOR LATER:

Green Ginger Goddess Smoothie (low glycemic, anti-inflammatory)

Use code: PHRUITFULDISH for 20% off hemp protein powder by Ergogenics Nutrition

For more delicious smoothies packed with antioxidants check out this post.

Green Ginger Goddess Smoothie (low glycemic, anti-inflammatory)

Nourishing Vegetable Bowl with Hemp Heart Dressing

A nourishing, seasonal veggie bowl with a creamy dairy-free, oil-free dressing.

Nourish your body, mind, and visual senses with this harvest vegetable bowl. It’s a hearty, nutritious, and delicious meal inspired by seasonal fall vegetables. I paired it with a creamy, dairy-free, anti-inflammatory dressing made from hemp hearts, ginger and turmeric. This oil-free dressing is so delicious I have been drizzling it on everything from salads to grains, and even using it as a dip for veggies.

Autumn Buddha Vegetable Bowl Turmeric Ginger Hemp Dressing

Curious about hemp hearts? My family has been consuming hemp hearts (also known as hemp seeds) for years, so I was ecstatic when Manitoba Harvest sent me a bag to try. The nutritional benefits of hemp hearts are incredible. Not only are they high in protein, but they contain all the essential amino acids which makes hemp hearts a complete protein source. They are also great sources of fiber, iron, magnesium, calcium, zinc and vitamin E. Hemp hearts are easily digestible and contain a well-balanced ratio of omegas 3, 6, and 9 which is important for our immune systems and maintaining heart health. Lastly, they contain arginine and gamma-linolenic acid which have both been associated with a reduced risk of heart disease. Their nutty, mild flavor is unique and worked well with ginger and turmeric in this dressing (talk about an anti-inflammatory trio!).

Vegetable Bowl Ginger Turmeric Hemp Heart Dressing

Giant vegetable bowls are incredibly quick and easy to throw together, especially if you prepare some of your ingredients beforehand. Design your own with any variety of fall vegetables, but do try my amazing hemp heart dressing which I can’t get enough of right now. As usual, don’t forget to check out the ‘PCOS Powers’ which I list at the end of the recipe (there are many in this vegetable bowl!).

Autumn Buddha Vegetable Bowl Turmeric Ginger Hemp Dressing

Autumn Vegetable Bowl:

    • 1 cup Brussel sprouts
    • 1 large carrot
    • 1 small beet
    • 1 cup sweet potato or yam
    • 1 cup cooked lentils
  • 2 handfuls organic spinach

Ginger Turmeric Hemp Heart Dressing:

    • ¾ cup Manitoba Harvest hemp hearts
    • ½ cup water (vary the hemp to water ratio depending on how thick you like your dressing)
    • ¼ teaspoon fresh ground pepper
    • ¼ ground ginger
  • ¼ teaspoon sea salt

Autumn Buddha Vegetable Bowl Turmeric Ginger Hemp Dressing

What You’ll Need:

How to:

  1. Cook the lentils, Brussels sprouts and sweet potatoes. I boiled the lentils and steamed the Brussels sprouts and sweet potatoes. You could also roast the veggies. Steaming retains more nutrients than boiling.
  2. Spiralize the beet and carrot. I ate these raw but they can be steamed for easier digestion. Set veggies aside.
  3. Blend all ingredients for the dressing in a food processor until smooth and creamy. Transfer to a small jar to store in the fridge after using.
  4. Place pile of cleaned spinach in the bottom of a bowl.
  5. Add vegetables on top of the spinach and drizzle with dressing.
  6. Enjoy your nourishing vegetable bowl!

Autumn Vegetable Buddha Bowl Turmeric Ginger Hemp Dressing

PCOS Powers:

  • hemp hearts = high in protein, fibre, and essential fatty acids (omega 3, 6 & 9) which may improve cholesterol profiles, may reduce inflammation
  • turmeric = anti-inflammatory, helps lower blood glucose levels, anti-depressant, black pepper increases bioavailability
  • ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
  • beets = good source of folate, anti-inflammatory, helps lower blood pressure, may help lower cholesterol, shown to reduce cancerous tumors in various animal models, beet leaves are high in iron (eat in moderation due to high oxalate content which can worsen gout and kidney stones)
  • spinach = anti-inflammatory, low glycemic index, anti-cancer effects, excellent source of iron, magnesium, & calcium, avoid large amounts if prone to kidney stones or taking blood thinners
  • sweet potato = anti-inflammatory, medium glycemic index food but high in fiber & studies have shown they may assist blood sugar regulation, high in beta-carotene which may improve fertility, may increase adiponectin levels in those with type 2 diabetes, shown to reduce the risk of pancreatic cancer
  • Brussels sprouts = anti-inflammatory, good source of fiber, manganese, potassium, choline, and B vitamins, contain glucosinolates which help prevent cancers

Autumn Vegetable Bowl with Ginger Turmeric Hemp Heart Dressing

Gingerbread Pecans (Sugar-Free)

Reduce inflammation and keep your heart healthy with omega 3s.

Pecans roasting on an open fire… and toasted to perfection! These roasted nuts have a festive twist and provide plenty of nourishment. Nuts are packed with omega 3s which reduce inflammation and keep our hearts healthy. Specifically, one study found that pecans may help lower levels of LDL cholesterol enough to decrease the risk of coronary heart disease by as much as 25%. These spiced pecans are free of refined sugars and make a great snack on their own, or are lovely sprinkled on oatmeal or granola. Warning: may cause kitchen to smell like a bakery.

Gingerbread Pecans

Ingredients:

  • 1 cup pecans
  • 1/2 tbsp coconut oil, melted
  • 1 tspn cinnamon
  • 1/4 tspn ginger
  • 1/4 tspn all spice
  • 1/4 tspn nutmeg
  • pinch of salt
  • splash of pure maple syrup

Gingerbread Candied Pecans

How to:

  1. Preheat oven to 250 deg F (cooking nuts above 250 deg F can produce harmful toxins).
  2. Stir oil, spices, and syrup in a small bowl.
  3. Drizzle over pecans in a larger bowl and toss to coat them.
  4. Spread out pecans in one layer on a baking sheet (I lined mine with parchment paper) and cook for 40-50 minutes.

PCOS Powers:

  • pecans = high in ellagic and oleic acids which may help lower LDL cholesterol, protect against cardiovascular disease and lower breast cancer risk, high in magnesium which is anti-inflammatory and lowers blood pressure
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • ginger =  anti-inflammatory, may help decrease LDL cholesterol, fasting blood glucose and HbA1c
  • coconut oil = anti-inflammatory, may positively impact thyroid function, may improve cholesterol profiles by increasing HDL cholesterol, use is controversial in the scientific community due to high saturated fat content so I use in moderation
PIN FOR LATER:

Gingerbread Candied Pecans (sugar-free)

References:

  1. S. Rajaram, K. Burke, B. Connell, T. Myint and Joan Sabate’. 2001. A Monounsaturated Fatty Acid-Rich- Enriched Diet Favorably Alters the Serum Lipid Profile of Healthy Man and Women. Journal of Nutrition 131:2275-2279.
  2. Sherman L. Cinnamon improves blood pressure and blood sugar in diabetics. The Journal of Chinese Medicine. 2011:76.
  3. Najarzadeh A, Mahammadi M, Jalali B, Mozaffari-Khosravi H, Talaei B, Fallahzadeh H. The Effect of Ginger on Blood Glucose, Lipid and Lipoproteins in Patients with Type 2 Diabetes: A Double-Blind Randomized Clinical Controlled Trial. Journal of Shahid Sadoughi University of Medical Sciences. 2012;20:383-395.
  4. Grzanna R, Lindmark L, Frondoza C. Ginger-an herbal medicinal product with broad anti-inflammatory action. J Med Food. 2005;8:125-132.
  5. Assunção ML, Ferreira HS, dos Santos AF, Cabral J, Cyro R, Florêncio, Telma M M T. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009;44:593-601.
  6. Yeap SK, Beh BK, Ali NM, et al. Antistress and antioxidant effects of virgin coconut oil in vivo. Experimental and Therapeutic Medicine. 2015;9:39-42.