ginger Archives - Phruitful Dish

Why I Drink 1 Green Smoothie A Day

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.

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Basic Green Smoothie:

spinach
avocado
banana
fresh ginger
nut milk
ice
optional add-ins: vegan protein powder, matcha tea, ground flaxseed, vitamin and mineral powders

The full recipe for this green ginger goddess smoothie can be found in my vegan eBook: Cooking with Compassion – 30 Vegan, Gluten-Free Recipes to Nourish Ourselves, Our Families & Our Planet

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

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

Nourishing Vegetable Buddha Bowl

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 seeds, 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. The recipe for this dressing can be found in my vegan recipe eBook.

Curious about hemp seeds? My family has been consuming hemp seeds for years. The nutritional benefits of hemp seeds are incredible. Not only are they high in protein, but they contain all the essential amino acids which makes hemp seeds a complete protein source. They are also great sources of fiber, iron, magnesium, calcium, zinc and vitamin E. Hemp seeds 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!).

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. 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 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

What You’ll Need:

spiralizer for the carrots and beets
food processor for a smooth dressing

How to:

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.
Spiralize the beet and carrot. I ate these raw but they can be steamed for easier digestion. Set veggies aside.
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.
Place pile of cleaned spinach in the bottom of a bowl.
Add vegetables on top of the spinach and drizzle with dressing.
Enjoy your nourishing vegetable bowl!

PCOS Powers:

hemp seeds = 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

Note: Manitoba Harvest generously sent me a bag of their hemp seeds to try in a recipe.

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.

Ingredients:

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

How to:

Preheat oven to 250 deg F (cooking nuts above 250 deg F can produce harmful toxins).
Stir oil, spices, and syrup in a small bowl.
Drizzle over pecans in a larger bowl and toss to coat them.
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

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References:

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.
Sherman L. Cinnamon improves blood pressure and blood sugar in diabetics. The Journal of Chinese Medicine. 2011:76.
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.
Grzanna R, Lindmark L, Frondoza C. Ginger-an herbal medicinal product with broad anti-inflammatory action. J Med Food. 2005;8:125-132.