Skipping meals crashes blood sugar, leaving you feeling lethargic and anxious. Here is a recipe for a well-balanced salad that includes optimal protein, healthy fats, antioxidants, and fiber. Optional superfood ingredients you may include in an anxiety-busting salad are raw sprouted lentil beans, raw dandelion greens, and hemp heart seeds, which are all excellent sources of gut-boosting, anxiety-lowering prebiotic fiber.
- 2 cups of fresh organic spinach
- 1 avocado sliced
- 1 stalk of sliced raw broccoli
- 1/4 cup sliced or shredded carrots
- 1/2 a red beet, sliced or shredded
- (Optional) Cashew "cheese" crumbled
- 2 tablespoons walnuts, almond slivers or hemp hearts
- 2 chopped scallions
- 2 chopped radishes
- Salad Dressing
- In a Mason jar add ¼ cup of extra-virgin olive oil, 2 tablespoons of freshly squeezed lemon (about 2 lemons), 1 clove of garlic minced, and ½ teaspoon of mineral-rich Himalayan sea salt with cracked black pepper to taste. It’s easy to mix in the Mason jar and add just before eating the salad. If you have extra this dressing keeps well in fridge.
- Toss salad in large bowl with dressing and serve.
This salad is absolutely chock-full of lovely green spring produce, with textures ranging from crunchy to creamy. You can make the zippy lemon dressing and blanch, drain, and chill the peas and asparagus up to 2 days ahead, but combine all the elements shortly before serving to preserve the color of the avocado and the crunch of the greens. Delicate pea tendrils or shoots would be spectacular here, but watercress makes a delicious peppery substitute. Though you may be tempted to use only one herb, we urge you to use both: The parsley adds a burst of freshness, and the mint contributes deep herbal goodness.
- 1 1/2 cups frozen green peas
- 1 pound asparagus, trimmed and cut diagonally into 2 1/2-in. pieces (4 cups)
- 12 ounces sugar snap peas, trimmed (about 4 cups)
- 3 tablespoons minced shallots
- 3 tablespoons extra-virgin olive oil
- 1 1/2 teaspoons grated lemon rind
- 2 tablespoons fresh lemon juice
- 1 tablespoon Dijon mustard
- 3/4 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 4 ounces pea tendrils, pea shoots, or watercress (about 5 cups)
- 1 cup loosely packed fresh flat-leaf parsley leaves
- 1/2 cup torn fresh mint leaves
- 1 firm, ripe avocado, cubed
- Bring a large pot filled with water to a boil over high. Add green peas, asparagus, and sugar snap peas; boil until crisp-tender, about 3 minutes. Drain and rinse well with cold water; drain well.
- Whisk together shallots, oil, rind, juice, mustard, salt, and pepper in a large bowl. Add blanched vegetables; toss well to coat. Add pea tendrils, parsley leaves, mint leaves, and cubed avocado; toss gently to combine.
We often use cranberries during the holiday season and forget they can be juiced. You can benefit from the power of cranberries by drinking a detox juice the day after you’ve over indulged in food or drink. Cranberries contain arbutin, a diuretic that helps flush toxic fluids from the body that contribute to bloating. Also the antioxidants present in cranberry juice support the liver and aid in protecting against heart disease and certain cancers.
- 32 oz water
- 1/2 lemon
- 1/2 cup parsley
- 1 inch ginger root
- 1/2 cup fresh cranberries
- Blend until smooth. Sip on over an hour to truly flush the system.
This healthful smoothie is packed with vitamin A, potassium and fiber. Top each serving with some ground flaxseeds or a pinch of nutmeg.
- ½ banana
- ½ cup pumpkin puree
- 1 cup almond milk
- 1 scoop vanilla protein powder
- 1 teaspoon pumpkin pie spice
- 1 Tablespoon ground chia seed
- 3-6 ice cubes
- *Add a shot of cold brew coffee or espresso for a little boost
- Place all ingredients in a blender. Blend until smooth. Sprinkle with extra spice on top. Enjoy!
Pumpkin is an often-overlooked source of fiber and can keep you feeling full for longer on fewer calories. A fiber-rich diet seems to help people eat less and shed pounds.
If you like a smooth oatmeal, use rolled oats. If you like a crunch to your oatmeal, use steel cut oats.
- 1/2 cup gluten free steel cut oats or rolled oats
- 1 1/2 T pumpkin
- 1 tsp chia seeds
- 1 tsp flax meal
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp ginger
- 1/8 tsp cloves
- 1 medjool date chopped or 2 tsp maple syrup
- 1/4 cup chopped pecans
- 1/2 cup almond milk
- Pour all the ingredients into a jar and mix very well. Try 5 at a time and they last all week! Great for those busy mornings. Enjoy!
- If you like warm oatmeal transfer from jar to heat and serve.
Budget friendly tips for adding daily green juices and smoothies to your routine:
-Make a shopping list: Making a weekly meal planning list that covers what you will eat on a daily basis will help you only buy what you need. Make sure to include snacks in your meal plan and shopping list, too.
-Buy seasonal fruit and veggies: Purchasing produce is in season and is typically cheaper. And if you see a good deal on fresh fruits and veggies, purchase in bulk and freeze for future smoothies.
-Buy out of season fruits frozen: Costco and Sam’s Club sell large bags of organic frozen fruit at good prices. If your freezer can accommodate bags in bulk, take advantage of making these purchases.
-Buy from local fruit stands, farmer’s markets and CSAs (Community Supported Agriculture): For the tastiest and most fresh organic produce, buy locally. Not only has the produce been grown and harvested close to home, but buying locally also helps our environment by eliminating the time and resources needed to deliver. Visit, http://www.LocalHarvest.org to find your local farm, farmers markets, and other local food sources.
-Follow the EWG’s Dirty Dozen: This list will help you know what is worth getting organic and what you can buy conventional.
To get started check out my Go-To Green Smoothie Recipe!
Figs are rich in calcium and calcium is an excellent alternative for the therapeutic treatment of people who are allergic to dairy products.
Figs are rich in natural Benzaldehid as Phenol and Anti-Tumor Agent and Micro-organisms can kill pathogens, fungus and virus in the human body.
Fig fruit is rich in dietary fiber, which makes them very effective for weight loss program (Obesity).
The content of Potassium, Omega 3 and Omega 6 on fig fruit helps to maintain blood pressure and coronary heart attacks.
Dried figs are at the top of the dried fruit list for phenol antioxidant levels. Fruit antioxidants have demonstrated higher eye health benefits than vegetable antioxidants, including carrots, even offering protection against age related macular degeneration (ARMD), the leading cause of blindness.
Figs are alkaline producing, helping the body achieve and maintain that optimum 7.0-7.4 pH reading to lead a disease-free healthy life.
When applied to the skin, baked figs can cure inflammations like abscesses and ulcers.
Due to its high water content, mashed figs acts as an excellent skin cleanser and helps in preventing and curing acne.
Content of Calcium and Potassium in figs prevent bone thinning (osteoporosis), and helps to increase bone density.
Content of Tryptophan in figs, induces good sleep and helps get rid of sleep disorders such as insomnia.
During this time, figs have also been used to treat sexual weakness.
Figs are very high in iron, the mineral that helps create red blood cells and prevent anemia. Pregnant women are encouraged to keep their red blood cell levels high. So shove the pickles and chocolates aside and snack on dried figs if you’re expecting.
Figs leaves have healing properties. Decoction of fig leaves can help patients with diabetes reduces the amount of insulin intake.
They also contain omega-3 and omega-6 fatty acids that help prevent coronary heart diseases. Figs have traditionally been used as an aphrodisiac.
Figs are a great source of dietary fibre and make you feel satiated. So, it’s a great option for those who want to lose weight. The fibre content is also excellent for the digestive system and helps relieve Irritable Bowel Syndrome (IBS).