Category: Smoothie

Beet, Raspberry and Vanilla Smoothie Bowl

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Hey buddy, how’s your blood doing these days? Is it healthy and flowing? Full of oxygen and freshly-made red blood cells? Have you ever even thought about this?! The answer is, not likely. And that is nothing to be ashamed about. We are never really taught to think about our blood, how to nourish and take care of it, how to tell if something is missing.

When I studied Traditional Chinese Medicine (TCM) I learned about “blood building”, a term to describe nourishing the body with the nutrients required for ample and healthy blood. For some reason, I took a particular interest in this field, and have been a passionate blood builder of my own ever since. If this sounds dorky (it is) and a little confusing, think of your blood almost like a muscle. We are more familiar with the idea of muscle building, in that our muscles require specific macro and micro nutrients to grow and thrive. Same as blood. Pretty simple, except you can’t do it at the gym – you gotta get in the kitchen. 

The role of blood in our body is to transport nutrients, oxygen, immune cells, and hormones, along with removing toxins and waste, and disperse heat. The components that make up our blood are used and disposed of extremely quickly, so there is a high cell turnover, which also means high nutritional requirements.

Iron, folic acid, vitamin B-12, and protein are the major building blocks of blood. All of these things work synergistically to make your blood as potent and healthy as possible. Besides folic acid, you can see from the list that most of these nutrients are found abundantly in animal foods, but not so abundantly in the wonderful plant kingdom. So how do vegetarians build blood anyway?

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First and foremost eating a wide variety of fruits, veggies, legumes, whole grains, nuts, seeds, and superfoods is a good place to start. Hey wait! That sounds like a balanced diet. So if you’re already there, great. If you’re just starting out, your blood is about to get real strong.

More specifically, the best blood building foods are the darkest of dark leafy greens and their powders, such as spinach, kale, beet greens, wheatgrass, barley grass, spirulina and chlorella, and deeply pigmented red foods such as beets, cherries, raspberries, goji berries, raisins, kidney beans, adzuki beans, and blackstrap molasses. I also find that drinking a cup of nettle tea every day, which contains high amounts of iron, is really effective in helping to tone the blood.

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This smoothie bowl is a one tasty blood builder. It’s got a solid dose of greens (think iron, folic acid, and protein) from the spinach and wheatgrass, with beet, raspberry and prunes (lots of deep, dark, iron-rich goody goodies!) plus lemon for a vitamin C boost – since we can’t absorb iron from plants unless we have a little help from vitamin C. 

Although you may think that putting raw beetroot in a smoothie is a little odd, I was shocked at how utterly DELICIOUS the combination was with the raspberry. It’s altogether earthy, sweet and tart, with a divine vanilla kiss that makes me swoon. Plus can we talk about the colour?! I can practically feel it feeding my blood with all of those juicy pigments and nutrients. Gosh. Isn’t life grand?

Smoothie bowls are a divine invention because you can eat them with a spoon, and you can top the heck out of them for a real meal situation. Although I’m sure it’s just a psychological thing, I sometimes feel a bit under-fed after a smoothie in a glass. Plus I like chewing a lot, and chewing a beverage can sometimes be boring without some chunks involved. Don’t you agree? I’ve topped mine here with raspberries, pomegranate, sea buckthorn, bee pollen and almond butter, but get creative with this on your own! I’ve listed some other topping ideas in the recipe. And I will also say that taking just one extra minute to decorate your bowl delivers major self-love points and satisfies the creative genius in us all. There are no wrong answers or unattractive smoothie bowls! Go wild, you strong-blooded creature, you!

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I hope you guys are fired up to build your blood now. Happily, it involves eating and not donning spandex and running on a treadmill. Although, that is important too. The running part. The spandex I’ll pass on, thank you.

Cheers to your blood,
Sarah B.

Show me your smoothies on Instagram! #MNRbeetsmoothie

 

A Winter Weekend Cleanse

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Simple 3-Day Cleanse // My New Roots

Happy 2015, dear friends!

I wasn’t sure about doing a detox post this year simply because it seemed predictable, but over the past couple weeks, my body told my brain to stop thinking so much and just do what I feel. Smart body.

There are many reasons people feel the need to press the reset button this time of year. Overindulgence, chronic stress, feelings of fatigue or sluggishness are the usual suspects, but there are also positive grounds for clearing out the cobwebs such as wanting to gain more energy and increase vitality, achieve higher levels of clarity, and realign with our internal guidance systems. I know the telltale signs for myself, and they usually involve a slight disinterest in eating (sounds crazy, I know), along with the desire to examine my food-body-mind relationship. Since I am often cooking everyday for a living, I can sometimes lose sight of the total magic that food is. If I slice open a head of red cabbage and fail to swoon, or that pomegranate doesn’t bring me to my knees in awe, I know it’s time to take a break, simplify, and make space for those feelings again.

But how can we make this really easy? I’ve gotten so much positive feedback from my past cleanses and detox programs for Oprah magazine and Whole Living magazine, (all of which are still online here, here and here), but one thing that people mention is how much food there is! Taking that into consideration, I thought I would design a super-simple plan this year with only two recipes and you can make the decision how long you want to go for.

One smoothie. One soup. Both are alkalizing, filling yet detoxifying, mega green but super tasty. In fact, I’ll wager that you’ll love both of these recipes so much that you’ll be enjoying them long after the cleanse is over! The Ginger-Mint Pear Smoothie is luscious, sweet-and-spicy with cooling mint and creamy avocado. The Cilantro Spinach Sweet Potato Soup is like eating a crazy-delicious hug.

Simple 3-Day Cleanse // My New Roots

Detoxifying Habits

It’s true that certain foods and herbs can aid in the detoxification process, but what else can we do to boost our cleansing process on a daily basis?

Exercise: Moving our bodies is essential for balance and overall health because it creates the conditions to breathe deeply, stretch, circulate the blood and lymph, and sweat. The more we move, the more efficient our body becomes at circulating and flushing out toxins. Gentle, low-intensity exercise such as yoga, stretching, or walking is best during a juice fast or reduced-calorie diet (such as this weekend cleanse), while high-impact exercise is recommended at least 3 times a week once you are back to eating a regular, healthy diet.

Dry skin brushing: Dry skin brushing helps stimulate your lymphatic system, which is responsible for ridding the body of toxins. Skin brushing improves the surface circulation on the skin and keeps the pores of the skin open, encouraging your body’s discharge of metabolic wastes, and resulting in an improved ability to combat bacteria, plus helping your skin to look and feel healthier and more resilient! Skin brushing also strengthens the immune system and helps aid the digestion system, both of which are greatly involved in the detoxification process.

Take a sauna: Although it is a major eliminative organ, most people’s skin is very inactive. Sweat is a most important elimination route for toxins. Repeated use of the sauna can help slowly restore skin elimination. Viruses, toxin-burdened cells, and tumours are weaker than normal cells and tolerate heat poorly. The heating of the tissues, which takes place in a sauna helps the body heal from infections and disease more quickly. I make it a habit to go to the sauna once a week for a deep, cleansing sweat. It feels amazing and does a body good!

Simple 3-Day Cleanse // My New Roots

Below is a sample plan for the Winter Weekend Cleanse. You can do the program for just one day, but I would recommend at least two to really feel the benefits. You can also go longer if you like, and include one or more of the recipes from my previous programs to compliment the new one, just so those taste buds of yours stay excited! Drink as much water as you feel like / need, but consume at least 1½ liters throughout the day. Always begin the day with warm water with lemon, as this will assist in flushing your digestive system, preparing your tummy for food by increasing stomach acid, and alkalizing your entire system. Herbal teas are acceptable, but choose ones that are particularly detoxifying. Burdock, cleavers, chickweed, yarrow, nettle and plantain are some of my favourites. I also have a wonderful Detox Tea Blend recipe here.

You can eat your smoothie for breakfast and afternoon snack, but it also fills in for a lunch if that is all you feel like. You can make up the entire batch for a day (the recipe makes about 3 cups / 700ml) if you know you’ll be on the go and sip on it when you need a pick-me-up. Or you can divide the ingredients in half and make it fresh if you’ll be near a blender.

Since we are in the colder months of the year here, I’d encourage you not to use frozen fruit, as it’s important to keep warm when the weather is not! I like to enjoy this smoothie at room temperature, and I promise it’s just as delicious as its cold counterpart.

The soup can be eaten for lunch and dinner or as a snack too. I really like it blended, but feel free to keep it chunky too!

Simple 3-Day Cleanse // My New Roots

Winter Weekend Cleanse Plan

Upon rising: warm water with lemon

Breakfast: Ginger-Mint Pear Smoothie

Throughout the day: water! Aim for 1½ – 2½ liters a day (about 6-10 cups), depending on your activity level

Lunch: Cilantro Spinach Sweet Potato Soup

Snack: Ginger-Mint Pear Smoothie

Dinner: Cilantro Spinach Sweet Potato Soup

Repeat on the following day, for as many days as you like.

Things to Avoid: caffeine, sugar, alcohol, tobacco, computer time, television, stressful situations.

Things to Embrace: sleep and rest, time outdoors, yoga, meditation, deep breathing, sauna, dry skin brushing.

 

I hope you all find your own reasons for trying out this simple cleanse, and that it proves to be as helpful as it is delicious! Remember to take things slow, set realistic goals for yourself and be celebrate each small victory! I truly wish you all the best for 2015 – this year is going to be the cleanest, greenest yet.

Love and light,
Sarah B

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Check out my interview with the gorgeous McKel over at Nutrition Stripped!