Eat. Play. Love.

When we think of protein, we often think of animal foods. Did you know that pulses, also known as legumes, provide a substantial amount of protein and carbohydrates along with numerous vitamins and minerals? I’m exploring peas (Pisum sativum) today since they are a favorite spring food of mine and plentiful at the local farmers markets. Generally, we enjoy peas as edible-podded sugar snaps, shelled garden peas or snow peas. Of course we can’t forget about those delicious, tender pea shoots, too! Peas can be consumed raw, steamed, sautéed in water or stock, used in a stir-fry or pureed into a dip, smoothie or cold soup. The delicate tendrils or shoots are great in a salad or swirled in a soup.

Now these beautiful spring green pulses pack a mighty punch. They are full of nutrients including vitamin K, C, E and several Bs, beta-carotene manganese, magnesium, copper, iron, zinc, phosphorus, calcium and potassium. They also contain omega-3 fatty acids in the from of alpha-linolenic acid (ALA). Rich in antioxidants, peas are anti-inflammatory and have been show to reduce the risk of type 2 diabetes. Their anti-inflammatory benefits can also be helpful in slowing cardiovascular disease.

Like other legumes, peas are rich in fiber and protein which makes them great blood sugar regulators. They are therapeutic for the digestive system and have an affinity for the liver, stomach, spleen and pancreas. One caution: peas ontain purines which can sometimes aggravate gout or kidney stones. So, if you fall into that category, you may have to moderate your pea intake.

Here is one of my favorite spring soups! This version was created by my friend and colleague Ellen Siegel. You can also minimize the water or stock and make it into a wonderful dip and serve it on toasted whole grain baguette or crackers.

Minted Green Pea Soup

Ingredients : 

• 4-6 cloves of garlic or 1 large shallot, minced and dry roasted
• ½ cup nut milk, yoghurt, crème fraîche, sour cream, heavy cream or half and half
• 1 – 1 ½ cups water or stock or to desired consistency
• 2 sprigs of mint, about 6 inches in total stem length
• 1 pound of frozen petite peas (or fresh, but they must be blanched first)
• sea salt and freshly ground pepper to taste
• strips of fresh mint for garnish and a dollop of yoghurt, crème fraîche or sour cream

Directions:

1. In a medium saucepan (2 1/2 to 3 quart) dry roast garlic and or shallots for a couple of minutes.
2. In a blender or food processor, add the peas, water or stock, nut milk or cream, garlic and mint springs and blend/process to a smooth consistency. Add more water or cream as necessary.
3. Taste and correct seasoning.
4. Chill in the refrigerator and let the flavors meld. You can also heat the soup to serve warm. Serve garnished with crème fraîche and mint strips.

Minted Pea Soup

The liver is the largest organ and is the “king” of the detoxification organs. In addition to its detoxification function, the liver also helps us with the following:

• produces bile which emulsifies fats and prepares them for digestion
• produces cholesterol which is the basic molecule that forms our sex hormones
• processes a variety of nutrients and turns them into their active forms that are used by the body most efficiently
• stores a variety of vitamins and minerals
• metabolizes amino acids (protein) and fatty acids (fat)
• stores and releases glycogen (stored carbohydrate energy)
• regulates blood sugar levels
• produces blood clotting factors and other components of the blood

As you can see, it’s very important to take care of your liver so it can continue to do these powerful functions!

Unfortunately, certain lifestyle choices and conditions can cause the liver to become sluggish including:

• regular use of alcohol or recreational drugs
• chemical exposure
• high use of pharmaceutical drugs
• a junk food diet full of additives and devoid of nutrients and fiber – especially sugar and other refined carbohydrates
• excess fat and protein intake – in particular, poor fats such as heated vegetable oils and trans-fats
• overeating
• toxic bowel and Candida albicans (yeast) overgrowth
• hepatitis
• stress
• dehydration

Signs of a congested liver include:

• PMS
• acne, rashes, psoriasis and other skin conditions
• overweight
• elevated blood cholesterol
• fatigue
• depression
• bloating
• constipation
• dry skin
• itching
• very dark urine
• achy joints and muscles
• headaches and sinus problems
• nausea
• foggy thinking

If you are experiencing any of these symptoms, it’s time for a detox! I’ll be writing more about detoxification in coming posts, but in the meantime, try these five simple steps:

• Increase fruit and veggie intake, especially dark and bitter leafy greens.
• Reduce congesting foods such as sugars, refined carbs and dairy.
• Drink more water!  (You should be drinking half your weight in ounces every day. So if you weigh 150, you should be drinking 75 ounces of water each day.)
• Drink a liver flush formula as soon as you wake up!  (See below for details.)
• Get to bed by 11pm because that’s when the liver begins its peak hours of functioning.

Liver Flush Tonic

Enjoy this cocktail first thing in the morning and follow with 8oz of plain water. You can repeat four or more times throughout the day. Alternating the tonic with apple cider vinegar and/or chlorophyll in water work well, too.

• 1 cup grapefruit or fresh apple juice
• 4-6 TBSP fresh lemon juice
• 2-3 TBSP EVOO
• 1-3 garlic cloves, crushed
• 1/2 tsp cayenne pepper
• plain water

I love gardening, but sometimes your best intentions can go awry. Last fall, I planted greens in my cold frame, but then I kind of…sort of…very much…completely forgot about them over the Holidays. Needless to say, the only drought survivors were a row of mache and a mess of chickweed. Knowing that chickweed (Stellaria media) is chock full of nutrients such as B6, B12, C, D, beta-carotene, iron, calcium, potassium, phosphorus, zinc, manganese, sodium, copper, and silica, I knew that I had to do something with it. So I made a few nutrient recipes that I will share with you today!

Sauteed Chickweed & Cabbage 

Ingredients:

•  3 TBSP olive oil
•  1 TBSP balsamic vinegar
•  tsp cayenne pepper
•  6 garlic cloves
•  several handfuls of chickweed, chopped
• 2 cups cabbage, chopped
• dash of sea salt and pepper
• 1 tsp of cumin seeds

I sautéed the cabbage and chickweed in a little water for about 10 minutes or until tender and then added the rest of the ingredients and mixed. Joe prepared a side of venison to go along with our “wild” evening, and it was pretty darn tasty except that the chickweed was a little chewy. I should have removed the stems or used “younger” chickweed. Live and learn! The beauty of this dish is that you can use a variety of seasoning combinations. Think about how you like to prepare spinach and substitute chickweed. “Wildman” Steve Brill uses cumin, chiles, Brewer’s yeast and ground cloves in his “Chickweed Delight” recipe. I’ll have to try that next!

Chickweed & Cabbage

Aduki-Chickweed Pâté

My next chickweed experiment this week was delicious! It was inspired by “Wildman” Steve Brill’s Chickweed Bean Spread.

Ingredients:

• 2 cups soaked and cooked aduki beans
• 2 TBSP coconut vinegar
• 4 TBSP olive oil
• 2 tsp dried tarragon
• 2 tsp Lydia’s Organic Seasoning (a must have for your pantry!)
• 2 shallots
• 3 cloves of garlic
• 1 cup chickweed leaves
• small handful of chives
• ¼ cup of red miso
• juice of 1 lime
• sea salt and pepper to taste

I added the lime juice, miso, olive oil, shallot, garlic and seasonings to the food processor and pulsed for a bit. Then I added the aduki beans and processed for a minute or two. After the mixture became smooth, I added the chickweed and chives. Voila!

Aduki-Chickweed Pate

Unfortunately, according to my Facebook Friends, the picture of the pâté looks more like poop; however, I thought that was appropriate since chickweed is full of fiber which is helpful to elimination.

This morning, while writing this post, I sipped on fresh chickweed tea. While it tasted refreshing on its own, I added a lavender-lemon-mint tea for some extra kick. Just pour boiling water over a ¼ to ½ cup chickweed, cover and let steep for about 15 minutes. Because it’s so nutrient rich, this would be a wonderful concoction to accompany and detoxification program. In particular, it supports the kidneys. You could add other herbs and drink hot or pour over some ice for a truly refreshing beverage.

Chickweed Tea

Enjoy!

Happy Valentine’s Day, Everyone!

In honor of the big day, I thought I’d share a recipe with you that I created last night. It was a soup full of flavor, beta-carotene and other powerful anti-oxidants. I call it, SunCarBochaSnip Soup. You’re thinking, what the hell is that, Kim? Well, it’s a yummy soup I concocted using sunchokes (also known as Jerusalem artichokes), carrots, Kabocha squash and parsnips. Hey, it’s what was in the fridge last night! As I was chopping these beauties, I realized that with all of this fiber, it must be a damn good soup for the heart – and the gut, too. So, I roasted them and turned them into a tasty, warming soup.

Want to know why these winter veggies are heart healthy?

Well, let’s start with our sunchoke friends. Full of inulin and fructooligosaccharides, these sunflower and artichoke relatives serve as a great pre-biotic for the healthy gut flora. Basically, pre-biotics feed the good bacteria, also known as probiotics, in your intestines which allows your digestive system to flow and work properly. Also, studies show that inulin helps your heart by lowering blood glucose, triglycerides and LDL cholesterol. It’s also helpful with preventing the growth of certain cancers. One final note on this most romantic day of the year, Dr. K. M. Nadkarni, author of the Indian Materia Medica, says that sunchokes are an aphrodisiac and enhancer of semen production! Who knew?

Carrots of course are full of carotenoids which are amazing antioxidants that prevent cancer. They too can help with lowering blood sugar levels and their coumarin content can help prevent blood clotting. Of course this amazing root vegetable is important to eye health, lung health and the health of the body’s other surface tissues (such as the gut lining). If you believe in food energetics, this makes sense. Carrots are roots that are soothing to the digestive system and soak up nutrients for the carrot plant. The digestive system does the same for us which supports the theory that carrots are good for the gut! Anything that is good for the gut, is good for the heart, too.

Full of fiber and vitamin C, winter squash such as Kabocha are a great way to incorporate sweetness in your diet without the refined sugars. Dr. Thomas Levey, Board Certified Cardiologist and author of Stop America’s #1 Killer says the “the lower your vitamin C blood and tissue levels go, the greater your chances of developing significant heart disease.” Like sweet potatoes and carrots, winter squash are also high in carotenoids which protect your body from a variety of cancers. In addition, winter squash are full of potassium which is an important electrolyte for the heart and circulation in the body.

So what about parsnips? These tasty root vegetables are full of fiber and contain about the same amount of calcium as milk. Calcium, of course, is an important mineral essential for heart beat regulation among other things. They are a good source of potassium, too, which is an important heart nutrient. Parsnips are one of my favorite vegetables to add to soup; however, they do impart a strong flavor so keep that in mind.

So, I think you’re ready for the SunCarBochaSnip Soup recipe. Unfortunately, I don’t measure so you’ll have to improvise a bit. Enjoy!

SunCarBocaSnip Soup

Ingredients:

• 1 Kabocha squash (you could substitute any winter squash)
• 5-6 carrots
• 5-6 sunchokes
• 2 parsnips
• 2 onions
• handful of fresh parsley
• stock (homemade is best, but you can also use water or a pre-packaged variety)
• 1 TBSP-ish curry powder
• 1 TBSP-ish paprika
• 1 TBSP-ish cumin
• ½ TBSP-ish chile pepper
• sea salt and pepper to taste
• dollop of yogurt or sour cream on top (optional)

Directions:

1. Slice squash, carrots, sunchokes and parsnips. Place in a dish with a little bit of water and roast in the oven at 375 deg for about 45 minutes. Add some olive oil towards the end.
2. Dice the onion and add to a pan with oil (coconut or olive if you keep the heat low). Add the dry the seasonings.
3. Add stock or water.
4. Add roasted veggies and simmer. Add fresh parsley. Adjust seasonings.
5. Puree with an immersion blender.

It’s that time of year again when we begin to think about cranberry sauce, mashed potatoes, sweet potato souffle, baked corn, collard greens, sauerkraut, oyster dressing and TURKEY. Unfortunately, so many folks get caught up on which color meat to eat from the turkey that they forget to consider the quality of the bird! One of the most important aspects of the Thanksgiving turkey is the TASTE. There are a variety of heritage breeds out there that are known for their deliciousness! There are a variety of factors that influence the flavor of the turkey including the age of the animal, how it was raised and what it was fed. When turkeys are foraging for insects and grubs in the grass, they tend to have a deeper, richer flavor.

If you were planning to order a Butterball from the grocery store, think again. This year, consider a pasture-raised turkey from your local farmer. It’s widely known that turkeys are a good source of protein, selenium, vitamins B3 and B6, phosphorus and zinc. If you’re new to pastured-raised turkeys, you may not be aware that studies have shown they are able to produce conjugated linoleic acid (CLA) from the grass they eat. This fat is known to aid in weight loss, balance blood sugar levels, fight cancer due to its antioxidant properties and enhances the immune system. In addition, pasture-raised turkeys are higher in Omega-3s, vitamin A, vitamin E and folic acid than their Butterball counterparts. This makes pasture raised turkey an excellent choice for your Thanksgiving meal!

In addition, there are benefits to pastured turkeys because of what’s NOT in them. Most commercial turkeys contain antibiotics, hormones, arsenic (small amounts can be found in the pesticides that wind up in many of the commercial feeds) and chlorine (birds are soaked in high levels of chlorine to kill pathogens). These practices, combined with the health benefits of pastured turkeys, make the quest for them worth it.

So perhaps you’re sold on a pastured turkey for Thanksgiving but aren’t sure how to procure one. Fortunately, there are a variety of healthy, local sources out there waiting for your order! For the past two years, I have purchased my pastured turkeys from Lynne Ferguson of Ferguson Family Farms. She’s dedicated to providing a quality product from an animal that is happy and healthy. Lynne knows that you are what you eat! If you’re not in the Baltmore/DC area, check out your local farmers market or search for poultry farmers in your area on-line through Eat Wild.

Ferguson Family Farm's turkeys at the Greenbelt Farmers Market. Photo by Karl Gary.

Because the texture and flavor of a pastured turkey is different than your standard supermarket bird, I’m sharing a few tips from Bechard Family Farms on how to cook a pastured turkey. The key to a moist turkey is perfecting the brine and not overcooking it. My family generally incorporates water, brown sugar and kosher sea salt in the brine, but I recently found this delicious recipe from The Pioneer Woman that I had to share! My husband, Joe has had a great deal of luck the last couple of years using the rotisserie attachment on the grill. After basting it with olive oil, butter, sea salt and pepper, he and my mom throw the bird on the rotisserie for 3 to 4 hours or until the internal temperature reached about 160 degrees.

Turkey Brine from The Pioneer Woman

While perusing Rita Calvert’s, The Grassfed Gourmet Fires It Up!, I discovered The Whole Holiday Bird on the Grill: Brined Heritage Turkey with Chunky Cherry Glaze. Yum! This recipe appears on Homestead Gardens blog so that you can enjoy it now if you don’t have the book (which I highly recommend).

Also, just because the turkey meat is gone, it doesn’t mean that the joy of the Thanksgiving meal is over. If you usually toss the carcass, think again. A mineral rich bone stock with your leftover organs and turkey carcass is just what the doctor ordered. The stock makes a nutrient-dense base for your favorite soup, grain and bean recipes. I use this recipe each fall to make my stock for the winter. It’s nutritious and adds a rich flavor to my favorite recipes.

If you explore centering your Thanksgiving meal around a feathered friend from the pasture, I do hope that you’ll post a comment about your experience here. Happy Turkey Day!

Last month I had nine eager young chefs in my kitchen. We gathered to chat about how the health of the soils relates to the nutrient value in the plants that we eat. Bottom Line? Healthy soils = healthy people. After tracing ingredients in our favorite foods back to the soil and discussing the plant parts that we eat, the students headed to the food prep area to practice their knife skills. They learned proper techniques for chopping veggies such as carrots, cucumbers, peppers and onions. These ingredients were combined to create a tasty lentil salad that we shared together on the patio during a beautiful crisp autumn day.

Learning about the plant parts that we eat.

Parents often ask me how to get their kids to eat healthy and my response is to get them involved in a part of the process. For some, it’s growing fresh veggies and fruits. For others kids, its’s creating simple dishes using fun kitchen tools. In my experience working with youth, I have found that they are more likely to eat fresh fruits and veggies if they are involved in the entire process, from seed to plate. I wanted to share some of my tips for getting kids involved!

Give them a space in a kitchen cupboard to keep smaller, kid-friendly pots, pans, cutting board, a salad spinner and their other favorite kitchen utensils.

Give them a small shelf or drawer in the refrigerator with ingredients to make their own snacks. Some healthy snacks that your kids might store in the refrigerator include: cut veggies, grape tomatoes, fruit, nut butters, hummus, yoghurt dip, cottage cheese, black bean bean dip and hard-boiled eggs.

Purchase an inexpensive child’s apron or chef’s hat at your local craft store and let your child decorate it with fabric markers, appliques and puffy paint.

Provide a sturdy stool so that your child can reach the counter and sink. The object of the game is to make them as comfortable as possible. I find that these Kikkerland foldable stools from Bed, Bath and Beyond work very well and they come in fun colors!

If your child is old enough and mature enough to handle the responsibility of a knife, have them help cut fruits and veggies. If you never learned proper knife techniques and safety, consider taking a knife skills class and sharing that information with your child. Also, sign your child up for a cooking class that emphasizes knife skills and safety. This is the first think I teach in my cooking classes. Remember, a dull knife is a dangerous knife. I find it silly to give children tools (this goes for gardening tools, too) that aren’t sturdy or effective because they aren’t safe and it simply frustrates them and turns them off to cooking and gardening. With my kids cooking classes, I use Kuhn Rikon’s 3-inch Mini Prep Knife  and Cuisinart’s 5-inch Santoku Knife.

Giving a child a real knife and teaching them skills and safety is essential.

Have them help with the following tasks, especially if they are not old enough to use a knife:

• Measure ingredients.
• Set the table and light candles with assistance from an adult or older sibling.
• Let them choose dinner music.
• Have them make special place mats or place cards for family members and guests.
• Encourage them to help with cleanup.
• Break out the salad spinner and let them wash the lettuce. Kids also enjoy making salad dressing!

During the summer, give them a container in which to grow greens or a few easy herbs such as basil, chives, oregano or parsley (arugula is a great one that can be used as an herb or as a green for salad, sandwiches and pasta).

Get them started in composting indoors or outdoors as it encourages healthier snacks and foods without packaging! Indoor worm composting is a huge hit with kids.

If you have space, create a small veggie and herb garden with your child.

These are just a few ideas to get you started. I’ll be sharing more recipes and tips for cooking with kids in the coming months. In the meantime, enjoy making this lentil salad with your kids!

Lentil Salad

Source: adapted from The Daily Bean by Suzanne Caciola White

Serves: 8

Ingredients:

• 4 cups of fresh watercress or spinach
• 4 cups cooked lentils (pre-soak)
• 1 cup chopped yellow pepper
• 1 cup chopped green pepper
• 1 cup chopped red pepper
• 1 cup chopped orange pepper
• 1 cup chopped red onion
• 1 cup chopped celery
• 2 cups cherry tomatoes (could use more)
• sea salt and pepper to taste

Dressing:

• 1 cup olive oil
• 4 TBSP balsamic vinegar
• 2 tsp Dijon mustard
• 2 splashes of Worcestershire sauce
• 1 TBSP honey

Directions:

Combine the beans, peppers, lentils, red onion, celery, cherry tomatoes and ¾ of the greens and toss lightly with the dressing.

To make the dressing, whisk together all ingredients and pour over the salad.

Serve on a bed of the leftover greens.

Kids enjoying their lentil salad on a crisp autumn day.

Fall is a time of transition both in our bodies and our minds. I love all of the beautiful fall crops, but I am particular fond of winter squash with all of their shades of orange and yellow flesh. Of course, I’m also a fan of sweet potatoes, dark leafy cool weather greens such as kale and watercress and root veggies like carrots, turnips, radishes, rutabagas and beets. These foods can help us to prepare for the changes that autumn and winter bring us. If you are a believer in food energetics, like me, you know that root vegetables are grounding and and strengthen the digestive system by detoxifying the liver and aiding the spleen and pancreas.

According to Paul Pitchford, pumpkin, a type of winter squash, relieves damp conditions such as “dysentery, eczema and edema.” The compounds in pumpkin help to clear out mucus from the longs and throat which is great news for fall allergy sufferers. It’s also a great treat for those sweet cravings and helps regulate blood sugar levels. Pumpkin and other winter squash are chock full of beta-carotene and help reduce inflammation in the body.

If you’re interested in learning more about these Fall Foods, Join myself and Whole Foods Chef, Ellen Siegel for our quarterly Fall Healthy Explorations Program, “Fall Foods & Soups,” at the Greenbelt Youth Center on October 4th at 7pm. Learn how to incorporate a variety of produce from the season into your menu plans. We’ll focus on healthy, hearty soups in particular. The event is FREE and sponsored by the Greenbelt Co-op Supermarket and Pharmacy, but you must register by October 3rd at membership@greenbelt.coop or 301.474.0522, ext. 205.

Here’s a soup recipe teaser from Food & Wine…

Butternut Squash Soup with Coconut & Ginger

Ingredients Include:

• 2 large butternut squash (5 pounds total)—halved lengthwise, peeled and seeded
• 4 tablespoons unsalted butter
• Salt and freshly ground pepper
• 1 tablespoon extra-virgin olive oil
• 1 medium onion, finely chopped
• 1 leek, white and tender green part only, thinly sliced
• 1 shallot, finely chopped
• 2 tablespoons minced fresh ginger
• 1 teaspoon curry powder
• 1/2 cup dry white wine
• 6 cups water
• 1 cup unsweetened coconut milk
• 1 thyme sprig
• Coconut shavings, for garnish (optional)

photo by Kirsten Strecker, Food & Wine

During the my last post, I wrote about the importance of hydration and gave you a few ideas about hydrating beverages. Well, this time I want to touch on how to hydrate through foods! I don’t know about you, but when it’s hot, I hate turning on the stove and the oven. I find myself preparing a fair amount of salads, smoothies and cold soups. The beauty of cold soups is that they are easy to make, hydrating, cooling and pretty darn tasty. Because their base is fruits and vegetables, they are also nutrient-rich. In addition, because many chilled fruit or veggie soups are raw, they are filled with enzymes that promote good digestion.

Some of the fruit soups are particularly delightful because they satisfy that sweet craving and help curb the need for ice cream. Although they are sweet, many recipes call for accessory ingredients such as herbs, hot peppers and ginger to balance the sweetness and lend a savory flavory. Simply a party in your mouth! For added protein and fat, you can always blend in some almond milk, yogurt, sour cream, pureed beans or pureed quinoa.

I am including a link to one of my favorite summer recipes. I love Deborah Madison and I am mad about her delicious Chilled Tropical Melon Soup. Yum!

One of my favorite recipe sites, Foodily.com, had quite an assortment of recipes. Check some of them out below!

Melon Soups
Cucumber Soups
Corn Soups
Zucchini Soups
Gazpachos
Mango Soups

Have fun and enjoy.

Tomato-Watermelon Soup from Self.com

Most of us are aware of the importance of drinking enough water. Water keeps our skin clear and hydrated, cleanses our organs and tissues and helps create the synovial fluid in our joints, our digestive juices and the blood-brain barrier. Think about your sinuses, your lungs, your eyes and other moist surface in your body. Water is vital. Even with this understanding, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when our activity and sweat levels increase, it’s especially important to pay close attention to our water intake. Signs of dehydration include headaches, fatigue, cravings, dark colored urine, increased heart rate or respiration, decreased sweating, muscle cramps, nausea, tingling of the limbs and even the chills.

To help you start your day right, set a large glass of water on your night stand before you go to sleep and drink it as soon as you climb out of bed. When the first thing that flows through your body each morning is water, it pulls out toxins left over from the previous day and gives you a jump start on hydration. Try to drink most of your water during the first half of the day so you don’t need to drink before bed and disturb a peaceful night’s sleep to use the bathroom. Make sure you bring a water bottle with you when you work or play so you have access to water throughout the day. Having one close by will remind you to drink when you’re thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass.

Folks often ask me about what type of water they should be drinking. I don’t recommend bottled water, but suggest some type of filter that removes chlorine, flouride and sediment, but keeps a good amount of minerals. Although, I’m not terribly particular about types of filters, I thought I would share this interesting article by Dr. Mercola about water filtration systems should you be in the market for one. Both he and Dr. Weil recommend a KDF or Kinetic Degradation Fluxion filter. This is a high-purity copper-zinc formulation that removes chlorine, lead, mercury, iron, and hydrogen sulfide from water.

Even if the water is filtered and tastes better than straight from the tap, some folks get bored with it. So, to jazz up your water, try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange. Also, drinking herbal tea or juice and eating raw fruits and vegetables contribute to the hydration process. One of my favorite sports drinks is coconut water because it’s electrolyte balance is similar to our blood. It is a good source of electrolytes such as potassium, magnesium, phosphorus, sodium and calcium. How much water should you drink? Dr. Batmanghelidj recommends half your weight in ounces each day so drink up!

Looking for something refreshing and hydrating that’s not water? How does a seasonal berry smoothie sound to you? Smoothies can be a great way to alkalize and hydrate the body. They can be a great breakfast, post workout snack or even dessert! You can create fruit smoothies, vegetable smoothies or an interesting combination of the two. Personally, I love smoothies for breakfast this time of year. You just need to make sure you have a protein and fat source in them so you’re not hungry in an hour. In addition, the protein and fat helps to slow down how quickly your body processes the sugars in the fruit. There are a variety of protein and fat sources that you can use including whole fat yogurt, whey powder, pea powder or hemp powder. I sometimes like to use a raw egg yolk, but I purchase my eggs from a trusted source and I don’t consume the white raw as it’s indigestible. I’ve also tossed cooked beans or quinoa into my smoothie for added protein. Some great fat sources include Omega-3 rich flax seed oil, coconut oil, coconut butter, avocado, kefir, almond butter or raw, soaked nuts. For extra minerals, I like to use an organic “greens” powder. I’ve also been known to throw some kale, spinach or lettuce leaves in my blender.

When they are in season, you can’t beat fresh berries in your smoothie. To enjoy them longer, I will purchase a flat of blueberries, strawberries and cherries from the farmers market when they are in season and then freeze them. It’s best to wash them and freeze them on cookie sheets before placing them in ziploc bags or whatever containers you like to use. Another tip is that when your bananas start to over-ripen, cut them up and freeze them for smoothies or frozen desserts. By using frozen fruit, you can skip the ice. Just add some water or almond milk to thin your concoction a bit.

Here is one of my favorite dessert smoothie recipes!

Chocolate Raspberry Smoothie from SweetlyRaw.com

Raw Cacao Raspberry Smoothie

Ingredients:

• 1 banana
• 1 cup frozen raspberries
• 1 cup milk of choice (raw dairy, coconut milk, almond milk)
• 1 rounded teaspoon unsweetened raw cocoa powder
• 1 TBSP coconut butter
• 1/2 cup ice

Blend everything until completely smooth. You can always sneak in some greens for added nutrients. Enjoy!