Have you been getting enough greens? According to the new 2015-2020 Dietary Guidelines it is recommended to consume 2.5 cups vegetables/day and within the week the intake of dark-green vegetables is 1.5 cups/week for the typical 2000-calorie American diet. However if you’re anything like me and you’re active then I highly recommend more!
This recipe is a sure way to reach your quota of dark-green vegetables. In fact, it’s almost impossible to stop with one serving of these vegetables.
If you don’t already know asparagus have been deemed as a natural diuretic and aid in excretion of fluids. This antioxidant and anti-inflammatory nutrient rich vegetable can be found in various colors such as green, purple, and white… Some of benefits possibly include blood sugar reduction/decreased risk of type two diabetes, prevention of cognitive decline, assistance with food motility during digestion due to its fiber, and lowering the risk of heart disease.
- 1 pound asparagus; ends trimmed off
- 1/2 pound Brussels sprouts; root trimmed off then halved
- 1/4 cup pumpkin seeds; raw with shell removed
- 1.5 tbsp garlic; minced
- 1 tsp black pepper; crushed
- EVOO – enough to douse vegetables
- Preheat the oven to 415 degrees Fahrenheit.
- In a bowl mix together all the ingredients listed above: Brussels sprouts, asparagus, pepper, pumpkin seeds, garlic, and EVOO.
- On a cooking sheet lay out the veggies.
- Roast in the oven for 20-25 minutes depending how crispy you want your vegetables. Halfway through cooking use a spatula to move the veggies around so that they roast evenly.
- Serve with your protein and starch of choice. As you can see I opted for a double portion of vegetables and paired with scallops (YUM x 100%).
- Happy bites y’all!
xxx – Sarah
Whatcha know about pesto? Well if you’re anything like me you know pine nuts are a staple in it… Now again, if you’re anything like me, you know you want a lower cost ingredient. This is an awesome twist to one of my favorite meal additions that is packed with powerful flavor.
Now instead, of pine nuts, opt for cashews. Even raw, these nuts are packed with buttery flavor and are super chewy thus giving your mouth a mini workout. Cashews are a great source of unsaturated fat which basically means they help to reduce the bad cholesterol (LDL) and instead help increase the good cholesterol (HDL). Cashews also have other nutrients such as micronutrients and vitamins. If you are taking blood thinners such as Coumadin/warfarin use discretion since these nuts are a great source of vitamin-K.
This recipe is officially a staple in my meals as of recent. Not only does it taste good warmed up with a meal but it also tastes good cold served with crudités and or crackers. Therefore make pesto for your family and friends during Thursday Night Football (TNF) – it is a crowd pleasure that shocks your taste buds! So far, I have made this with shrimp, steak, and chicken as a garnish topping or I have mixed it into my vegetables for extra flavor. My taste testers prefer the pesto warm and so I shall say that is the majority consensus currently.
pesto = green, edible version of heaven
- 1/2 cup cashew nuts (soaked overnight or for a least 1-2 hours prior to making the recipe)
- Handful or 1/2 cup basil (preferably fresh)
- Handful or 1/2 cup parsley (preferably fresh)
- Juice of 1 lemon
- 1 clove of garlic
- Zest of 1 lemon
- 1/2 cup coconut oil
- To taste: black pepper and sea salt
- Remove cashew nuts from the refrigerator, drain from water, and add to a blender.
- Add the basil, parsley, lemon, lemon zest, cloves, and oil to the blender.
- Blend on low and increase the speed until the mixture is uniform but retain some texture.
- Taste and then add spices (salt and pepper) as desirable.
- Serve cold or serve hot as a garnish as shown above… The recipe for the shrimp and vegetable side are to come – stay tuned.
- Happy chow down!
xxx – Sarah
With the warmer weather comes time for cool drinks and when I say ‘cool’ I mean awesome drinks such as this one. This is an easy smoothie to create and best of all it has very few allergens. This recipe is dairy and gluten-free. Smoothies are a great way to boost your intake of vegetables and fruits. For example, this recipe includes 1 cup of spinach which is a single vegetable serving. Spinach is an excellent source of vitamins A and C, calcium, and iron which assists the body in various ways. A few benefits to name that come from the intake of spinach include assistance in bone development/maintenance, red blood cell development, muscle contractions/relaxation, wound healing, reproduction, optimization of antioxidant absorption, collagen production, and skin integrity.
This smoothie can be a great drink while at your desk, watching a film, or hosting a party (just add the ETOH aka alcoholic beverage of preference). If you are looking to boost your protein intake, a scoop of desired protein powder can be added to the recipe or nut-butter of choice such as cashew, peanut, or almond butter.
- 1/2 cup vanilla or plain non-dairy coconut yogurt (a great brand is So Delicious Dairy Free)
- 1/2 cup green grapes, washed
- 1 cup fresh spinach, washed
- 1/2 medium banana, peeled
- 1/2 apple, halved with the skin on
- 1/3 cup fresh or canned pineapple, chunks or cubes
- 1 cup ice cubes
- 1/3 cup water
- OPTIONAL ADDITIONS: Protein powder, nut butter, or alcohol
- Place all ingredients into a blender and secure the lid.
- Blend for about 45 seconds to 1 minute.
- Distribute into four 8 ounce glasses.
- Time to savor your greens!
- If you would like to reference the full recipe and its nutrient content please click here: Green Sailing Smoothie Recipe & Nutrient Analysis. Keep in mind that the recipe analysis is based on non-dairy coconut yogurt.
xxx – Sarah