Recipe: Kid-friendly breakfast smoothie

Actually, this can be enjoyed anytime. I call it a breakfast smoothie that's most often when we make ours. It's packed with do many vitamins and minerals that no matter when you drink it, you will always feel good about it. It also tastes 'deliciouso', as my kids like to say.

Here's the deal: I don't measure things. I am providing you with a recipe with approximate measurements, because I normally just throw a bunch of ingredients in the blender and blend away. The amazing thing is, there is no wrong way to make a smoothie. It's all about whatever tastes good to you and your family.

Ingredients:
1/2 cup 0%fat greet yogurt
1 1/2 cups fresh spinach
1/3 cup peanut butter
1 large banana
7 or 8 large strawberries, frozen
Couple handfuls of blueberries (I'm talking Li'l Bit sized hands.)
Few splashes of water, or 100% fruit juice.

Don't be intimidated by the spinach...you won't really taste it. The secret is to blend the spinach on high with the yogurt and juice for several minutes until there are no spinach chunks left. I imagine chewing a spinach chunk would ruin the smoothie experience. Then add the rest of the ingredients, blend until combined and smooth, and enjoy!

Eat this for healthier hair, Day 1- Eggs

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Yesterday, I posted an article about 7 great foods to eat that will help increase the health of your hair. For the next 7 days, I will highlight one of those foods each day and provide your will helpful recipes, information, and ideas on how to easily incorporate these foods into your life. Today, we are talking about eggs.

Eggs are rich in the B vitamin Biotin, which is essential to hair growth and an overall healthy scalp. A biotin deficiency can lead to hair loss. Other foods that are rich in biotin include salmon, peanuts, almonds, and low-fat cheese. Eggs also have a high sulfur content, which is one of the many elements  responsible for maintaining the strength of hair. Other foods that are high in sulfur content include chicken, duck, nuts, seeds, cheese, milk, broccoli and cauliflower. (source)

The egg has many uses, as related to health and beauty. A few of those uses, with recipes, are as follows:
In the kitchen:

One of the simplest ways to prepare eggs is to hard boil them. Hard boiled eggs can be added to the top of salads, made into egg salad, or eaten as is. My children like them sliced and put on top of jelly toast for breakfast in the mornings.

How to cook hard boiled eggs

• Put the eggs in a pan, and add enough cold water to cover the eggs. (Water should be about an inch over the eggs.)
• Salt the water, just a pinch.
• Bring water to a boil, and boil for 3 minutes.
• Cover tightly and remove the pan from heat. Leave pan tightly covered for 11 minutes.
• Stop the cooking process by transferring the cooked eggs into a bowl full of cold water.

Another easy way to prepare eggs is to scramble them. There are many, many recipes for scrambling eggs, but I thought I would share one of my favorites with you. Easy, healthy, and hearty enough for dinner:

Turkish Scrambled Eggs 
 Ingredients:

 

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• 3 Tablespoons olive oil
• 2 garlic cloves, minced
• 1 small onion, finely chopped
• 2 large red bell peppers, seeded and finely chopped
• 1 pound ripe tomatoes, chopped
• 1 1/2 tsp crushed red pepper flakes
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 TBS chopped fresh parsley
• 6 eggs, beaten
• 4 whole grain pitas
• 4 ounces feta cheese, crumbed (optional)

In medium skillet, heat oil over medium high heat. Add peppers and cook for about 4 minutes. Add onions and garlic, Cook until onions are translucent. Add tomatoes and red pepper flakes, and cook until the water from the tomatoes has evaporated some.

Add eggs and feta, salt and pepper, and scramble until eggs are fluffy. Remove from heat and stir in parsley.

Serve with pitas on the side.

For the Skin

All natural exfoliant/anti-aging skin remedy (borrowed from Dailyglow.com-Skin and Beauty)

Ingredients:
2 egg yolks
1 tsp sugar

Whisk egg yolks until firm.

Add sugar, mix well.

Smooth mixture onto face, leave for 25 minutes.

Wash off with warm water.

In the hair

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All natural protein treatment (Look here for an informative article that talks about how to check if your hair is protein sensitive.)

Ingredients:

2 eggs, beaten

2 TBS olive oil

Combine olive oil and eggs, and apply to hair.
Put cover hair in plastic wrap, or a plastic bag, for at least 30 minutes.
 Rinse with COOL water and washing and styling as usual.

The Benefits of the Pumpkin

Halloween is just about here, and Thanksgiving follows soon after. During the fall season, many of us will find ourselves incorporating pumpkin into our diets (Pumpkin pie anyone?) and seasonal decor.  But while you are making those taste buds flip for joy, did you know that you are also providing your body with vitamins and nutrients that are essential for healthy skin, hair, and nails?

The pumpkin is a super food, packed with tons of vitamins,  minerals and Omega 3 fatty acids. To top it off, the amazing pumpkin is low in fat and calories. (It is, however,  very high in carbohydrates.... so if you are watching your waistline, watch your portions.) Need another excuse to chow down? I didn't think so, but I will give you one anyway! The pumpkin's high carotenoid content makes it an ally in the fight against premature aging. Yes, that's right. Sold yet?

Here is the nutritional composition of pumpkins (from an article found on http://www.webcache.com/)

High Carotenoids Content – Pumpkins owe their bright Orange color to the high amount of carotenoids present in them. Carotenoids assist in staving off the free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections. They are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.

Protein – Pumpkin seeds also known as Pepitas are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.

Essential Fatty Acids – Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.

Vitamin A – Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.

Vitamin C - Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen. The high Vitamin C content in pumpkins also offers protection against various forms of cancer.

Magnesium - Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth.

Potassium and Zinc – Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.

Fiber – Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such as constipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.

Now for the fun stuff!

In addition to being an amazing filling for pies, there are many, many recipes out there that give ode to the pumpkin.

Here are a few of my favorites:

Pumpkin Chocolate Chip Muffins

Ingredients:

• 1 1/2 cup granulated sugar
• 1 1/2 cup light brown sugar, packed
• 3/4 cup plus 3 tablespoons canola oil or corn oil
• 1 can (15 ounces) pumpkin puree
• 4 large eggs
• 3 1/3 cups all-purpose flour
• 2 1/2 teaspoons baking soda
• 2 teaspoons salt
• 2 tablespoons ground cinnamon
• 1 teaspoon ground nutmeg
• 1/2 teaspoon ground cloves
• 3/4 cup mini chocolate chips
• 3/4 cup chopped pecans

Preparation:

Heat oven to 350°. Grease and flour 24 muffin cups or mini fluted cupcake cups. Beat sugars with oil, pumpkin puree, and eggs until well blended. Combine flour, soda, salt, and spices in a bowl; stir into the first mixture until well blended. Stir in the chocolate chips and pecans.
Fill muffin cups about 3/4 full (about a scant 1/3 cup of batter for each muffin cup).
Bake for about 25 minutes, or until firm. The muffin will bounce back when touched with a finger.

Makes 24 pumpkin muffins.

Yummy! Now for your lips:

Pumpkin Lip Balm

You will need:

One Tablespoon Shredded Beeswax
One Tablespoon of Coconut oil
1/8 Teaspoon Vitamin E Oil
1/8 Teaspoon of Pumpkin Seed Oil
Two Drops of Pumpkin Flavoring Oil
Microwave-Safe Container
Lip Gloss Jar

Combine beeswax, coconut oil, Vitamin E, pumpkin seed oil in a microwave-safe container.
 Microwave mixture until beeswax melts and oils meld together.
Remove from microwave. Mix with spoon and add a drop of pumpkin flavoring oil.You can buy pumpkin flavoring oil in supermarkets and on the Internet.
Pour into a clean, empty glass lip gloss jar. Allow gloss to cool before use.
 Slick on your lips with a finger or lip brush and enjoy.

And of course, for your hair:

Pumpkin Hair Masque (note:I have not personally tried this recipe. It was forwarded to me by a friend and I intend on trying it this weekend)

Ingredients:

One cup fresh cooked pumpkin (or canned pumpkin)
Four tablespoons of coconut oil

Mix ingredients in a food processor. Apply the creamy mixture to your hair, cover with a shower cap (or plastic wrap) and leave on for 30 minutes. Wash the mix out very well, then shampoo and enjoy your shiny new hair!


Do you have any favorite pumpkin recipes that you would like to share? Send me an email with your recipe, and I will build a compilation of recipes for us. :)