Breakfast

Golden Goddess Juice

So the story goes, my father-in-law, at one point, was juicing so much that his skin turned orange from all the carrots he was consuming. Carrots get their orange color from beta-carotene, which our bodies turn into Vitamin A. Vitamin A is an essential nutrient and supports healthy skin, the immune system, vision and more. If my father-in-law's skin turned orange due to carrots, it would be safe to assume he was full of Vitamin A (however all of this seems like a tall tale).

This is the first year I've really started to get into juicing. We've had a juicer sitting in a closet since my husband and I first moved in together a few years ago. I've always been more of a smoothie person in part for the added fiber, and part because clean up was easier. But lately, with this new year underway, I've found myself taking the few more extra minutes for cleanup to try juicing more. In fact, I think I've juiced more this month than I did all last year. Refocusing on my health and nutrition I've started adding juicing into my routine. I've found I really enjoy it and has been especially beneficial when I caught a cold and needed to boost my immune system. This January I challenged myself to avoid alcohol for #DryJanuary, so juicing has also been a great way to enjoy something other than water. 

Earlier this week I cut into a golden carrot I picked up from Winter Moon Roots. I bit into one of the spears, and I swear, it was the best carrot I've ever had. I've tried different colored carrots before and they always pretty much taste like any other carrot, but these golden carrots were just slightly sweeter than your standard orange carrot. It instantly got me thinking how great this carrot would be in a juice. 

Now, every time I think if juicing, particularly carrots, I think about my father-in-law's story about turning orange (I always picture that oompa-loompa shade of orange and laugh to myself). I wonder what color golden carrots would turn your skin. Gold, like King Midas' daughter? Then all of a sudden the recipe for this Golden Goddess juice came to me.

mindfulglutton-4452.jpg

With a blend of golden carrots, golden beets, golden apples and a medley of citrus and ginger I can't say that this delicious juice will turn your skin gold, but packed with vitamins and nutrients this juice will give you a burst of energy and certainly make you radiate and glow from the inside out. 

mindfulglutton-4449.jpg

With the perfect recipe in mind I couldn't wait to get to the Wayland Winter Farmers' Market this Saturday. Even snow wasn't going to stop me (my husband tried to advise against it, but you shouldn't get in the way of a woman a mission). This girl needed her roots!

mindfulglutton-4443.jpg

As usual, Winter Moon Roots delivered on some amazing produce. In addition to the golden carrots and beets for this recipe, I also grabbed some regular red beets and a watermelon radish to use in some other dishes this week. Michael, the owner, is super nice and hooked me up with some extras too. He saw one of my earlier blog posts this month and when I told him I was doing a special juicing recipe this week he gave me a few extra carrot bits (not pictured). My dog, Killian, was also really appreciative of the gesture; carrots are his favorite and of course he was begging me for snack when he saw what I was unpacking from the market.

mindfulglutton-4445.jpg

After the market, I stopped at the regular grocery store to pick up a few more things. I lucked out because they had organic golden delicious apples in stock, which is exactly what I wanted for this juice. When I returned home and finished unpacking, I got right to juicing (I've been waiting to try this for days)!

mindfulglutton-4474.jpg

The golden carrots produced a bright yellow juice that looked so refreshing, while the golden beets had a more orange/gold tint. Things were coming together just as I had imagined. An apple, half an orange, slice of lemon and inch of ginger and I was ready to down this concoction. It was the perfect contrast to the snowy weather outside. Bright and vibrant while the world outside was covered in a sheet of white.

mindfulglutton-4485.jpg

Ingredients

  • 1 jumbo sized or 3 normal sized golden carrots
  • 1 medium golden beet
  • 1 golden delicious apple
  • 1-2 inches fresh ginger root
  • Half of an orange, peeled
  • 1 slice of lemon, with rind

Instructions

  • Chop ingredients enough to make sure they fit through your juicer's chute (don't give yourself any more work than you need to).
  • Following the manufacturer's instructions, get your juicer ready with a glass large enough to collect all the juice.
  • Start juicing and drink immediately.

Notes

Use a mason jar as your glass. When you are done juicing, screw on a cap and give the juice a quick shake to mix up all the ingredients. Alternatively, give your juice a quick stir to blend the flavors.

Egg White & Avocado on Quinoa Toast

Avocados aren't just for salads, they are smart anything of day; breakfast, lunch, or dinner. I love adding some avocado to my breakfast to create a well rounded meal.

Avocados are a fantastic super food. They are high in fat, but don't let that scare you; monounsaturated fatty acids are known to lower heart disease. They also contain another healthy fat called oleic acid that helps with the absorption and digestion of nutrients such as beta-carotenoids.

mindfulglutton-3134.jpg

Although classified as a fruit, the are low in fructose and a great source of fiber, potassium, b-vitamins, beta carotenoids and folic acid to name a few.

While I like to buy local and organic, avocados are not something you will find in New England. However, they are one of the safest conventionally-grown produce. Their thick skin protects the flesh from pesticides.

So many things to love about avocado which is why one of my go-to breakfasts aside from a smoothie is Egg Whites and Avocado over Quinoa Toast.

mindfulglutton-3142.jpg

This breakfast comes together really quickly.

First I start toasting a slice of Trader Joe's Quinoa bread. It's a great alternative to your standard wheat toast and I really like its nutty flavor.

While that's going I start preparing my egg. I don't like waste, so often I cook up a whole egg, with yolk.

In this case, I had a recipe that that needed yolks so I reserved the whites. You can store them in a sealed container in the fridge for a few days. Much better than store bought egg white.

Prepare the egg however you like. Then top the toast with the egg. I then add my favorite salsa, Trader Joe's Cowboy Caviar, which add a ton of extra flavor without many calories. Finally just a 1/4 of an avocado sliced. If you like things extra spicy - add a few dashes of hot sauce.

Berry Beet & Tropical Beet Smoothies

In case you haven't noticed, the holidays are here! After a wonderful Thanksgiving weekend, indulging in a few too many Pumpkin Chocolate Chip Latte Muffins, its time to get back on track with healthy eating habits. This is the time of year where most people's fitness and health goals are thrown out the window, accepting defeat long before Christmas Day is even here. If you are looking to get fit and healthy the worst thing you can do right now is push that off until the New Year. On average, Americans gain 7-10lbs pounds* between Thanksgiving and Christmas! I'm commiting myself to posting healthy recipes you can start enjoying today to help stay fit and healthy. One of my tips for maintaining a healthy diet is incorporating smoothies. I absolutely love smoothies, in fact I have at least one a day.To kick off December, here are TWO smoothie recipes for you to try.

mindfulglutton-2743.jpg

That’s right! We back on beets! If you saw our very first post for Roasted Beet Hummus you’re familiar with the health benefits of beet. If not, let me quickly recap how awesome these ruby gem’s are: they are packed with nutrients including potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid. They are a high source of energy, and also natural detoxers. You can read more about there benefits here and even more here.

You get most of a vegetable’s or fruit’s nutrients when you eat them raw, which is why beets are fantastic in juices or smoothies. I haven’t gotten into juicing yet, I prefer smoothies, even if there is more “pulp” because I don’t feel like I’m wasting anything. One of the benefits of eating raw vegetables and fruits is for the fiber so why strain it all out?

mindfulglutton-2753.jpg

Speaking about waste - I like to use the beet greens as well. Now here me out, I know adding greens to your smoothie seems weird, especially if you haven't made a lot of smoothies before, but I'm telling you they are worth it. Yes, beet root (the red bulb we use) are full with nutrients, but beet greens have their own set of great vitamins and nutriets which help round out the recipe. Beet greens actually have a very mild flavor, so with all the other sweet fruits you are adding to the recipe, you will not taste it! The recipe only calls for a quarter cup of greens, but if you'd like to add more, by all means, bump the quarter cup up to a full cup. If you still are apprehensive about beet greens, try adding baby spinach instead, its slightly sweeter.

mindfulglutton-2806.jpg

The first recipe is for a Berry Beet Smoothie. I start off with a half of a medium beet, peeled. The juice from beets stain, so when you are peeling you're beet, don't be wearing white. If you don't want you're fingers and hands to get discolored bright pink, be sure to wear some gloves. I go roque, sans gloves, and just get my hands to the sink as soon as I can after peeling and chopping the beet.

As the name implies, I then add a bunch of my favorite berries - a cup of raspberries and a half a cup of blueberries. Frankly, you can really add any combination you like - feel free to sub out for strawberries or blackberries, but keep the total fruit to 1.5-2 cups. I also add a half of a frozen banana. Banana's help to keep you full during the day, so my smoothies almost always have a half to whole banana. Once they are ripe, I chop them up and freeze them. A frozen banana adds some nice texture to the smoothie.

Another key ingredient in a good smoothie, is fat. Yes, I said it, FAT IS GOOD... well, not all fats, but healthy fats, like Omega-3. Flaxseed serves a good fat to add to a smoothie with about about 1.8 grams of plant omega-3s in each tablespoon. I usually buy a ground flaxseed from Trader Joe's. I find that the ground version is much easier to incorporate into smoothies. Ground flaxseed is also easier for your body to process so you can absorb more of their nutriets.

Lastly the Beet Berry Smoothie comes together with unsweetened almond milk (which if you follow Mindful Glutton, you know is one of the stables in our fridge). I like how the creaminess of the almond milk balances the acidity and sweetness from the fruit. Depending on the desired consitency and if you add ice to your smoothie, you may need more than a cup. Almond milk is so light in calories you are welcome to add a few more drops, but I usually end up just adding a few extra tablespoons of water if I need to. It wont dilute the flavor whatsoever. Here is a fun picture of the recipe you can post to Pinterest!

Today is a double feature - so here is another recipe you can use that other half of beet for. This is a Tropical Beet Smoothie. I know its December, but when it starts to get cold here in New England, I sometimes like to remind myself of warmer weather. The tropical blend of fruits in this version does the trick.

As with the first recipe, start out with a half of a raw medium beet. Next I add a cup of cubed pineapple and about a half a cup of mango to get those tropical flavors. Pineapple is a very assertive flavor, and does a really great job of masking the beet flavor (although mild to begin with). I also added about a 1/3 cup of raspberries because I had some left over from the Berry Beet Smoothie. Have you heard the phrase "eat the rainbow"? Its the concept that by eating fresh produce, of all different colors, you are getting a great variety of nutriets. Here we have reds, yellows, and oranges (and if you add beet greens/ spinach, green too).

mindfulglutton-2835
mindfulglutton-2835

I use one of three liquids in my smoothies: water, almond milk, or coconut water. Going along with the tropical inspiration, this one uses coconut water. I don't enjoy drinking coconut water straight up (unless its the chocolate flavor), but its a great base for a smoothie. The coconut flavor is really mild. Where the real benefit comes from is the potassium and electrolytes in coconut water. Its incredibly hydrating. Hungover? Drink coconut water. Between the detoxing properties in the beet, and the electrolytes in the coconut water, this smoothie is a perfect way to flush out all the bad toxins after your holiday work party.

The last addition is a half of tablespoon of chia seeds.  You can put in a whole tablespoon, but if you haven't tried chia seeds before, I recommend starting with a half, since they pretty much stay intact after blending. As with flaxseeds, chia seeds are rich with Omega-3, a healthy fatty acid. They will also help you feel full faster, keep you hydrated, and give you lots of energy. Its said that chia seeds were a regular part of the Mayans and Aztecs diets because of the energy and stamina it gives. Warriors were said to eat a handful before going off to battle. So maybe we aren't fighting in any epic battles this season, but extra energy, without having to fill up on a high calorie caffeine drink from your favorite coffee ship is always a win. So here you have another great smoothie recipe in your aresenal. Enjoy!

Ingredients

Berry Beet Smoothie

  • 1/2 medium raw beet, peeled
  • 1/4 cup beet greens (or spinach)
  • 1/2 banana (preferably frozen)
  • 1 cup raspberries
  • 1/2 cup blueberries
  • 1 cup unsweetened almond milk
  • 1 tbs ground flaxseed
  • 1/2 cup ice (optional)

 

Tropical Beet Smoothie

  • 1/2 medium raw beet, peeled
  • 1 cup cubed pineapple
  • 1/2 cup mango
  • 1/3 cup raspberries
  • 1/2 tbs chia seeds
  • 1 cup coconut water
  • 1/2 cup ice (optional)

Instructions

  • For either recipe, preparing your smoothie is as simple as putting all the ingredients into your blender, and blending until smooth.
  • Be careful as you peel the beet, their juices will stain your clothes. You can choose to wear gloves if you'd like, but I just quickly wash my hands afterward to get the beet juice off.
  • If you are adding ice to give your smoothie more texture, you can add extra water/ice to get the desired consistency.

Pumpkin Pie Smoothie

Happy Thanksgiving everyone! I’m up bright and early to whip up a few things for my family’s Thanksgiving gathering. I sometimes wonder why I even bother because whether we are at my aunt’s house or my mother-in-law’s there is always an abundance, or more accurately, an EXCESS of food. Knowing that the day will consist of overeating and drinking I like to start off days like this with a healthy breakfast. Inspired by the holiday I’ve whipped up a Pumpkin Spice Smoothie that is light in calories (285 to be exact) but will keep you full until your Thanksgiving feast starts!

Pumpkin is much more than the “flavor of the month”, it's an incredible superfood. The orange hue in pumpkin (as well as sweet potatoes and carrots) is beta-carotene, a powerful provitamin known for its supporting eye-health and the immune system.

Another great thing about pumpkin is that its is high in fiber which is great for digestion, but also for helping you feel full longer. One cup of puree has 7 grams of fiber and 3 grams of protein – and only has 80 calories!

You can find pumpkin puree in the baking section of your grocery store in cans or pouches like this one. Be careful not to buy “pumpkin pie filling”.

mindfulglutton-2933.jpg

I really want something that will hold me over until the afternoon so I'm not craving as many appetizers before the main meal so I'm also including oatmeal and banana. I also add a tablespoon of ground flaxseed. Flaxseed has a lot of fiber as well as Omega-3. I add it to almost all my breakfast smoothies for extra health benefits.

mindfulglutton-2938.jpg

A mindful smoothie should always be sweetened naturally, so I'll add a half of a pear. Apples also come to mind when I think of autumn dishes, but I thought it would be too tart for this recipe. I recommend keeping the skin on. The smoothie may be a bit more “pulpy” with it, but studies show the skin of pears contain 3-4 times as many phytonutrients as the flesh. I also add a teaspoon of agave for a little more sweetness.

mindfulglutton-2946.jpg

The recipe calls for a cup of unsweetened almond milk. If you haven't tried it already, I recommend you do. Compared to regular milk, almond milk is much higher in nutrients and calcium, and much lower in calories. A cup of unsweetened almond milk is just 30-45 calories depending on the brand and flavor. Vanilla flavored almond milk would be perfect for this Pumpkin Pie Smoothie, but I usually buy unflavored. A drop or two of vanilla extract will give me the flavor I'm looking for.

Add ice (or freeze the banana) before blending.

Ingredients

  • 1/3 cup organic pumpkin puree
  • 1/4 cup old fashion rolled oats
  • 1/2 pear, with skin
  • 1/2 banana, preferably frozen
  • 1 cup unsweetened almond milk (or other non-dairy)
  • 1 tbs ground flax seed
  • 1 tsp agave or honey
  • .5 tsp vanilla extract (optional, if you use vanilla flavored almond milk you do not need to add vanilla extract)
  • 1 tsp pumpkin pie spice
  • 1/2 cup ice

Instructions

  • Put all ingredients in a blender
  • Blend!

Nutritional Information*

One serving: Calories: 285, Carbs: 51g, Fat: 7g, Protien: 8g, Sugars: 23g