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By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Celebrate our transition to crisper, cooler weather and beautiful produce with this simple and super tasty juice. Rich in one of fall’s favorite colors, orange, this refreshing juice provides antioxidants, electrolytes and half your daily requirement of biotin. Biotin is an important B vitamin (B7), also known as vitamin H for its role in promoting hair growth. Biotin is also needed for healthy metabolism and plays a role in regulating blood sugar levels. Let’s take a closer look at the ingredients in this juice:
Carrots are the richest plant source of vitamin A, and a good source of potassium.
Apples contain antioxidants that help protect “good” cholesterol levels in the blood.
Ginger root reduces nausea, pain and inflammation, and provides heartburn relief. It also aids digestion and may help to boost the body’s thermogenesis and metabolism.
Crunch crunch crunch nom nom nom. Oh, pardon me, I was just noshing on the most addictive snack ever… Crispy Spicy Roasted Chickpeas! These are yummy, spicy, crunchy, and versatile… and they couldn’t be easier (or cheaper!) to make. Not to mention they are high in fiber, high in protein, and low in fat, which makes them the perfect guilt-free energy boosting midday munchie.
Herbs have amazing medicinal properties and they have high importance in a healthy diet. Dandelion leaves are high in calcium, iron, potassium, vitamin A, E, C and K, while parsley is rich in folate, vitamin A, C, K and iron. This juice also contains B vitamins as well as the electrolytes and minerals. Dandelion leaves are also great for fluid retention and improved kidney and liver health, so enjoy!
One of the most common questions I get from clients and Rebooters is regarding the detoxification process. Detoxification is a complex process, but research suggests that getting a huge amount of phytonutrients from plant-based foods and cutting out processed foods, and non-organic dairy and animal-based proteins can help to promote the body’s natural ability to detoxify.
This juice is not only beautiful but offers tons of nutrients from these ingredients that may help to promote the body’s natural detoxification process:
Broccoli and Kale are part of the cruciferous vegetable family that have been shown to potentially up-regulate liver detoxifying enzymes, which may help increase the body’s ability to detoxify. Cruciferous vegetables also contain powerful antioxidants that may be cancer-preventive.
Parsley can help to stimulate bile production that can help with detoxification process.
Turmeric contains major antioxidant that may help the body to make essential compounds in the detoxification process. Turmeric also contains potent antioxidants and anti-inflammatory compounds that may help to soothe joint pain.
Ginger may improve digestion which can help with detoxification process and also contains a rich source of antioxidants that can help to protect against damage done during the detoxification process.
Apple contains a compound called quercitin that has been found to help up-regulate detoxifying enzymes and other compounds; additionally quercitin has been found to contain antioxidant and anti-inflammatory properties. Apples also naturally contain fiber that is beneficial to promoting regular bowel movements, and fiber may also help to prevent health issues including diverticulitis and even colon cancer.
Paleo Side Dish
This versatile and easy dressing is full of deep, spicy flavor. Try it drizzled over Basic Roasted Beets or on a simple green salad.
This pancake recipe is extremely versatile. Use your own mix of flours: I used brown rice, millet and oat. I also mixed in some almond milk. They were light and fluffy and quite perfect.
For this recipe, I decided to forgo all that and use tender baby kale instead. It has a milder flavor than mature kale, similar to arugula, yet its leaves are still peppery and sturdy enough to stand up to bolder flavors. It comes pre-washed and ready to serve, so it will save you time and effort in the end.
This delicate, fresh, vibrant, crisp, marinated cucumber salad is the perfect accompaniment to seafood, chicken and pork dishes.
If you’re looking to up your antioxidant game, try this Energy-Boosting Blueberry Smoothie on for starters. It’s loaded with antioxidant-rich foods like frozen blueberries, strawberries, spinach and walnuts. Plus, many of these ingredients are natural energy-boosters, containing the right balance of protein, fiber and good-for-you fats for long-lasting fuel. The sweet berries and dates do a nice job of masking the savory taste of the spinach, nuts and seeds because every healthy smoothie deserves to be delicious, too! And for all my vegan friends this recipe will work for you. Sip on this smoothie in the morning or mid-afternoon for natural energy that lasts.
This smoothie was sort of a fridge cleanout because I was out of usual items I use, but it came out great! It’s a combination of vegetables with just a touch of sweet, and I always add a small amount of coconut oil because it’s good for the thyroid.
---By: Isabel Smith, MS, RD, CDN
Plants are packed with protein too, just like in this green juice. When you juice your fruits and vegetables, you are concentrating the nutrients including the naturally occurring protein content, so some juices (like this one) can have up to 10 g of protein, and that’s before adding protein powder. Protein is important for growth and repair of tissues and cells and is also excellent for blood sugar and appetite control.
A super antioxidant nutrient dense juice that’s got a perfect combination of sweet, sour and hot with a beautiful glowing red color. The blood oranges have the added antioxidants called anthocyanins, which gives it its rich red color. The chili adds a spicy element.
A quick and easy blackberry lime smoothie full of antioxidants and vitamins that your body needs!
If you need an energizing reboot, this green power smoothie from blogger Healthy Happy Life's book 365 Vegan Smoothies will become a favorite. It's got hydrating aloe vera juice and coconut water, toxin-flushing lemon juice and fiber to help keep your digestive system feeling happy. And the high potassium content in the banana and coconut water helps flush out last night's sodium-laden indulgences.
Simple and tasty!
Tame that treat cycle!
Do you tend to crave sweets after a meal, or as an afternoon pick-me-up? This could mean that you're reaching for a treat out of habit--not because you're actually craving it. Perfect substitution for when you're most likely to reach for sugar out of habit. It's quick, healthy and refreshing!
My favorite fresh salad featuring healthy greens, sliced apple, toasted pepitas, dried cranberries and crumbled goat cheese. Toss with my simple apple cider vinaigrette (recipe below) or take a shortcut and use store-bought balsamic dressing instead. Buy organic greens and apple to avoid pesticides.
Green Goddess Juice!
Kick up this classic juice with the addition of chile pepper. Hot peppers can help boost your metabolism, as they have been shown to increase your caloric burn. Use any hot pepper, like jalapeno, serrano, thai–whatever is available locally. And you don’t have to use a fresh pepper. Alternatively, add a pinch of dried cayenne after juicing.
This juice is sweetened naturally with the addition of a pear and a couple of granny smith apples. But, if you like your lemonade really sweet you could add in a couple drizzles of stevia into your glass at the end. But, I prefer it with all the lemon-y goodness shining through!
I just love how green and refreshing this juice is, even on a winter’s day. You could even add a yellow bell pepper if you had one lying around.
I’ve made butternut squash soup many times before, but the subtle flavor of the beets and zing of the apple were a really nice touch. I paired this soup with a tangy cashew sour cream, but this is of course optional, yet highly recommended!
Recipe courtesy of Rachael Ray
30 Minute Meals
3-bean salad is one of those quintessential American summer picnic foods. It’s comforting, protein-rich, and easy to put together quickly with pantry ingredients. 3-bean salad is usually made with canned green beans instead of the cannellini white beans I’m using here. But I’ve yet to meet a canned green bean I like, so cannellini it is.
This bean salad is traditionally dressed with a sweet and sour dressing made with vinegar, oil, and sugar. You can cut back the sugar if you want, but I wouldn’t cut it out completely, or the dressing will be too acidic.
Autumn Salad! Vegan & Gluten-Free. Roasted brussels sprouts, butternut squash and cauliflower tossed with white beans, cranberries & horseradish dressing
It’s that time of year when all the cold and flu bugs are circulating. This cold and flu busting coconut and orange smoothie will stop your cold or flu in it’s tracks in no time.
If you drink smoothies like this one every day, you’ll do wonders for your immune system. If you already have a cold or the flu, this smoothie contains ingredients that will reduce the length of your cold, plus give you an easy to digest energy source that you will find easy to stomach.
By: Kelly - Nosh and Nourish
Sometimes you just don’t want kale in your juice. Not often, but sometimes. When you are looking for something sweet, something with a bit of creaminess, or just a pretty juice to share with guests, this should be your go-to.
It is packed full of vitamins A & E and topped with cholesterol-lowering cinnamon.
Imagine sitting on a front porch, warm summer air gently blowing, and digging that fork into a big ol’ plate of peach pie. Yep, that’s what it tastes like!
V6 Juice...without all the sodium!
Radishes are very healthy vegetables as a member of the cruciferous veggie family, like broccoli, cauliflower, kale (Tuscan cabbage) and brussels sprouts. Cruciferous vegetables provide important nutrients to support the liver in its natural detoxification processes and crucifers contain additional phytonutrients that can help to reduce the risk of certain cancers. Adding a touch of sweetness and antioxidants from the apple and pear gives you a sweet yet tangy juice.
Healthy and nutrient rich carrot-apple-lemon juice can quickly energize and replenish the body with nutrients lost during a workout. Have it regularly and let your hair and skin enjoy all benefits of it without adding any carbs to your body. Great for breakfast, too!
A refreshing drink for a quick afternoon snack
While it may not be the prettiest juice to look at, it is definitely a healthy and delicious one! This color is what happens when you make a juice with a variety of color from different fruits and veggies. Luckily it tastes better than it looks. It’s a great juice if you feel like something savory during a Reboot or it can be an excellent meal replacement for lunch or dinner or simply as a snack at any time. You can add a teaspoon of olive oil and a sprinkle of sea salt and pepper if desired. A juice like this helps to combat food cravings, especially during a Reboot.
A Simpler V8
In the end, I achieved the same taste of V8 with just five vegetables, and since I don't have a garden in my backyard, the smaller amount of vegetables means I'm that much more likely to make it. So, technically, this is V5 juice, but your taste buds won't know.
Sweet from the oven roasting, Brussels sprouts pairs well with tart sweet apples and dried cranberries.
You won't believe this tasty bad boy is actually good for you!
Dress up a bag of lettuce, and you have a side salad for six in no time.
This weight loss recipe will not only help you get hydrated, but it will help you flush out toxins and lose weight fast.
It is made of organic and healthy ingredients such as apple cider vinegar, grapefruits, oranges and raw honey.
1. Apple cider vinegar:
It aids with weight loss by regulating blood sugar levels. Insulin will not direct sugar to be stored as fat.
2. Grapefruit juice:
It is one of the best fat-burning foods and a cellulite remover. It improves blood flow, helps metabolize sugar in the blood and reduces fluid retention.
They are alkaline-forming and packed with vitamin C. They will help boost your immune system and help you flush away fat and toxins from your body while alkalizing it.
Many of us may not think of eating honey for weight loss, but honey may be a useful food when it comes to weight loss.
Since it is a simple sugar, NOT a refined and processed sugar, it contains vitamins, minerals and nutrients.
Honey helps boost and speed up the metabolism which aids the body burn fat. Raw honey helps stabilize our blood sugar level, which results in less food cravings.
Honey has a healthier glycemic index (GI) than sugar, therefore it doesn’t cause a sugar rush. It is gradually absorbed into our body.
An energy smoothie from Planet Smoothie
Mmmmmm, so delish! PLEASE don't wait as long as I did to try this recipe. It is so fast and easy to make and more delicious then you could imagine!
Often we reach for coffee, sports drinks, or even (yuck) energy drinks to help us make it to that after-work HIIT training class. But before you gulp down a sugary or heart-racing formula, try a more natural option: a beet-infused, homemade juice. Madeleine Murphy, the co-founder of Montauk Juice Factory (a chic Hamptons juice shop in New York), whipped up this zesty concoction. It will ensure you get through even the toughest cardio or strength classes and still have enough fuel left for evening cocktails with your crew (Madeleine notes that it's also a great preparty drink). It's not magic — just a savvy way to combine ingredients to increase blood flow and deliver a crazy amount of sustainable energy. Plus, the spicy kick of jalapeño provides a powerful metabolism boost! So lace up your sneakers, plug in your blender, and keep reading!
•Beet: Thanks to its excellent source of nitrates, this root vegetable is an athlete's best friend. Nitrates help muscles use oxygen more efficiently, increase blood flow through the body, and improve endurance and stamina. The overall result? Your body responds better to exercise.
•Cucumber: This naturally hydrating veggie is rich in vitamin A (a powerful antioxidant) and vitamin K. Since it is very high in water, it also helps flush out toxins.
•Pineapple: The enzyme bromelain makes pineapple a natural inflammation fighter. Bromelain helps prevent muscle soreness and sports-related injuries. It also contains high concentrations of the all-important but often under-consumed manganese, a mineral that is beneficial for blood sugar control.
•Parsnip: Insiders consider this root to be the unsung hero of the juicing world. First, it's great for your skin due to a rich content of folic acid, potassium, and vitamin C. Parsnip has also been associated with improving lung function and is beneficial to those who are trying to improve their cardiovascular stamina.
•Jalapeño: These hot little guys are packed with vitamin C and aid in healthy tissue repair, boost your immunity, and fight the effects of aging. Bonus: they are chock-full of the phytochemical capsaicin, which has been known to seriously rev your fat-burning potential by increasing your metabolism.
The tart goat cheese dressing and crisp fennel elevate this simple tossed salad.
by Eric Rupert from Fine Cooking
This smoothie is packed full of foods that promote health and will give you a great boost in the morning or after a workout! The flax seeds and chia seeds carry huge nutrient payloads; both containing fiber, healthy fats and omega 3’s! And along with the other healthful ingredients in this shake, this is just what the doctor ordered!
This Skinny Cherry Pie Smoothie is perfect for a quick breakfast or easy mid-day snack.
This Green Monster is great for getting your healthy eating back on track after a series of indulgences. It sets your day on the right tone and instantly makes you feel ah-mazing. For the banana haters out there, you’ll be pleased to know that this one is banana-free. As with any smoothie, feel free to play around with the ingredients to suit your own taste buds. You might like more or less lemon, ginger, apple, etc.
Turning cauliflower into something it's not.
Prepare these patties for dinner, then have leftovers on hand for a quick lunch option throughout the week. Store in the refrigerator for up to one week!
Cabbage, peanuts and crispy tofu make this salad a textured delight- and a protein powerhouse.
A traditional Greek dip and gyro condiment, this tzatziki recipe also makes a tasty topping for sandwiches and even hamburgers. Serve with pita wedges or crudités.
This recipe was created by Caroline Yoder, of The Broccoli Hut, for Peanut Butter & Co.
Created for the Dining on a Dollar contest. At first this was inspired by Senegalese peanut soup which has Asian influences but it evolved more into a South African curry with the addition of dried fruit which is optional if you don't like fruit in your curry. This turned out very flavorful and filling. The peanut butter is an undertone and not overpowering. It's packed full of good fats, fiber and protein.
Simple, smooth and delish!
Brighten up those dreary winter days with this colorful salad that features flavorful persimmons and tangy blue cheese. Persimmons are a great source of vitamin A, and their red pigment, lycopene, is a powerful antioxidant that helps prevent heart disease. Walnuts add a tasty crunch—not to mention heart-healthy omega-3s. Pomegranate seeds provide an antioxidant boost.