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guava passionfruit green smoothie

This truly tropical guava passionfruit green smoothie recipe is thguava passionfruit green smoothiee perfect combination of sweet, sour, creamy and packed with healthy fat, fiber and vitamins. White guava and passionfruit (lilikoi) star in this smoothie – get more than half of your daily servings of fruits and veggies in this delicious smoothie.

guava passionfruit green smoothie recipe

Yield: About 6 cups

Ingredients:

  • 1 large head of lettuce
  • 4 stalks of celery
  • 1 medium avocado
  • 2 passionfruits (pulp only)
  • 1 large white guava (peel the first 1/4 inch and include the rest of the pulp) – you can use pink guava but it will probably effect the color of your green smoothie).
  • 2-3 medium apple bananas
  • 1-2 cups water
  • 5 ice cubes

Steps:

  1. Start with lettuce in the blender, then add celery and avocado and water
  2. Blend until incorporated.
  3. Then add passionfruit, guava, banana and ice.
  4. Blend for 50 seconds on high until the seeds from the passionfruit and guava are well broken up and smoothie is plenty smooth.

Makes about 6 cups, 1 serving is 2 cups, or 16oz.

green-guava-passion

 

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Blueberry banana smoothie with chia seeds

This simple and creamy blueberry banana smoothie is packed with antioxidants, protein, fiber and healthy fats.  It is an excellent substitution for your afternoon cookie or candy bar. It is also a good mid-morning treat.

The blueberry banana smoothie recipe is great because it’s easy to keep all of the ingredients on hand. We buy buckets of Artisana raw organic coconut butter which last for 15-18 months from the date of manufacturing. Additionally, blueberries and bananas can be stored in your freezer, frozen blueberries are good for 6-8 months and bananas for 2-3 months. Dried chia seeds have a shelf life of 2-4 years.

I am featuring chia seeds in this recipe, but I actually use them almost daily in my green smoothies. We buy Nutiva organic chia seeds (120z) bags at Costco (several at a time). Mostly, I add them for extra fiber and protein. It’s ideal to soak the chia seeds in water for at least 10 minutes before blending. Soaking them helps to sprout the chia seed adding in their digestion making the nutrients more bioavailable.

Two tablespoons (or 1 ounce) of chia seeds has about 130 calories, 8 grams of fat, 11 grams of fiber (about 50% of daily recommended value for women), 5.5 grams of protein and no sugar. It also provides 18% of daily calcium, 27% of phosphorous, 30% manganese, and some potassium and copper.  Chia seeds have lots omega-3 fatty acids which help to increase HDL, the good cholesterol. The aid in weight-loss, with diabetes, digestion and detox.

Recipe for blueberry banana smoothie with chia seeds

Ingredients:

  • 1 cup fresh or frozen blueberries
  • 1 medium-large banana
  • 2 tablespoons coconut butter (we buy this in bulk and use it to replace milk in all dairy and non dairy recipes – Artisana Organic Raw Coconut Butter, 17 Pound)
  • 2 tablespoons chia seeds
  • 4+ cubes of ice
  • 1 and 1/2 cups water

Mix all ingredients in blender on high for two, 30 second intervals until very creamy and seeds are well incorporated. This smoothie has the best texture when consumed fresh but it will store for up to 2 days in the fridge.

blueberry banana smoothie with chia seeds and coconut butterblueberry bananan smoothie nutrition facts

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Cucumber Cabbage Juice

This cucumber cabbage juice recipe has just enough cabbage to help cleanse and enough cucumber and apple to brighten the flavor. I know it sounds kinda ehhhhh… but cabbage juice has many many health benefits and the cucumber and the apple in this juice mask any cabbage flavor.  It’s best to make and drink this juice fresh as cabbage juice tends to put off a funky taste and smell if it sits around too long. Instead this juice is refreshing and feels good.

Cabbage juice has a lot of Vitamin C, E, K, folate and potassium. It also has high sulhpur and chlorine content and a lot of iodine. This combination helps to clean the stomach and the intestinal tract (only when it is raw and without salt). It is advisable to start with smaller amounts of cabbage juice and watch how you body reacts because it is such a powerful cleanser. Gas may form in intestines because the cleansing properties of the juice are acting on and dissolving waste/toxic matter. Cabbage juice has been know to relief ulcers and constipation and clear up skin. Research suggest s that the active ingredient in cabbage juice that clear up ulcers is Vitamin U. It is also thought to help: bladder, colitis, kidney disorders, thyroid, blood pressure, bronchitis, asthma, hair loss.

Just give this cucumber cabbage juice a try with small small doses of cabbage. Try increasing the amount of apples to help you adjust to the taste of the cabbages. If you like this recipe, try my other juice recipes: cucumber parsley juicewatermelon lime juice with mintcarrot apple beet ginger juice, and everything green juice.

Recipe for cucumber cabbage juice

Equipment: good juicer

Yield: 1 pint, 16 0z

Ingredients:

  • 1 large cucumber peeled if not organic or if it is waxed
  • 1/4 lemon, peeled but with pith
  • 1 small apple (organic)
  • 1/3-1/2 small green cabbage

cucumber cabbage juice recipe ingredients

Steps:

  1. wash everything thoroughly and peel those that need peeling
  2. alternate cucumber and cabbage through the juicer
  3. add apple
  4. finish with lemon
  5. enjoy!!!

cucumber cabbage juice

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Cucumber Parsley Juice

My cucumber juice recipe with parsley, apple and lemon is so refreshing on a hot summer day. It’s perfect for incorporating into your weekly routine, and additionally great for detoxing. I know it doesn’t sound very tropical but both cucumbers and parsley grow year round here in Hawai‘i. Right now I’m on a brief juice/spring water/tea fast. I also have abundant amounts of cucumber and parsley so I decided to this juice combination a try. Below I have listed more information about the beneficial health effects of this cucumber parsley juice recipe.

Benefits of cucumber juice

The cucumber juice will re-hydrate you and is a wonderful natural diuretic. Hair and nail growth is also promoted because cucumber has a lot of silicon and sulphur and other trace elements. Cucumber juice also has a lot of potassium which helps maintain healthy skin and flexibility in the muscles. Additionally, it can promote weight loss, help with acne, arthritis, eczema, fever, kidney disorders, etc. Also, cucumber  is a good source of folate, Vitamin C and K.

Benefits of parsley juice

Parsley is an herb and the juice is highly concentrated. It should not be taken in doses more than 1-2 ounces. It contains a lot of chlorophyll, (esp Vitamins A and C), calcium, magnesium, phosphorus, potassium, sodium and sulfur. Moreover, the juice of parsley is very cleansing, and it has been known to help adrenal and thyroid function, blood vessel health, the kidneys, bladder, the liver, and the eyes. Parsely helps with the female endocrine system and can help relieve cramps. It also  helps with weight loss (like many juices).

If you are looking for similar juice recipes, try my other juice recipes: cucumber cabbage juice, carrot apple beet ginger juiceeverything green juice, and watermelon lime mint juice

cucumber parsley juice recipe

Recipe for cucumber parsley juice

Yield: one 16 oz pint

Ingredients:

  • cucumber (peeled if waxed or non-oranic)
  • small apple
  • medium bunch of fresh parsley
  • ⅛ to ¼ large lemon (skin and seeds removed)

Steps:

  1. wash everything thoroughly
  2. juice cucumber and parsley by alternating putting them in the blender
  3. add lemon to the juicer and then apple
  4. enjoy!

cucumber parsley juice recipe ingredients

References:

Blauer, Stephen. (1989). The Juicing Book. Garden City Park, New York: Avery Publishing Group Inc.

LaLanne, Elaine, & Benyo, Richard. (1992). Total Juicing. New York, New York: Penguin Group.

Walker, Norman W. (1978). Fresh Vegetable and Fruit Juices: What’s missing in your body? Prescott, AZ: Norwalk Press.

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Pink Mountain Apple Rum Cocktail

It’s mountain apple season – at least for our few trees here on the farm. This pink mountain apple cocktail is a great way to celebrate.

In May or June right by the house it’s hard to ignore the mountain apples when they start dropping fruit all over the driveway. The season doesn’t last long here (maybe 3 weeks or less). Adam and I try to pick at least one big batch and juice them. Whole mountain apples don’t have a very long shelf life (2-3 days or less). Similarly, the juice doesn’t last long before it starts to turn sour. So, mountain apple binge!

This year Adam got inspired by a recent get together where our friend served Koloa Rum with fresh cane sugar juice! Omg so good. He called me on my way home from work begging me to get Koloa dark rum and limes.

This Pink Mountain Apple Rum Cocktail is so perfect on its own. It also goes great as a mojito by muddling fresh mint and adding some soda water. Definitely my favorite way to consume Mountain Apples to date. Oh the juice by itself is good too.

 

mountain apple cocktail recipe

Mountain apple cocktail recipe with lime and dark rum

Equipment: Juicer for mountain apples

Yield: 1 cocktail (portions are approximate)

Ingredients:

  • 6 oz Fresh mountain apple juice
  • 1/2 oz lime juice (~1/4 lime squeezed)
  • 1.5 oz Koloa Dark Rum

Steps:

  1. Pour juice over ice and stir
  2. Slowly pour rum allowing it to float on top
  3. Garnish with mountain apple slices and a lime wedge

Variation: Mountain Apple Mojito

Ingredients:

  • 5-6 oz Mountain apple juice
  • 1 oz lime juice
  • 1.5 oz Koloa Rum
  • 8 leaves muddled mint leaves
  • Soda water

Steps:

  1. Muddle mint
  2. Add juices and rum and shake
  3. Serve over ice and top with soda water

 

mountain apple cocktail

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Chocolate Banana Blueberry Smoothie

Yum. This healthy chocolate banana blueberry smoothie recipe is kinda like dessert in a glass, but it has amazing SUPERFOODS in it so you can’t really feel like you’re making a bad choice here. All of the ingredients here would be best organic : ) Play around making some substitutions if you don’t have all the ingredients.

Recipe for healthy chocolate banana blueberry smoothie

Yield: About 4 cups

Ingredients:

  • 4 medium frozen or fresh bananas
  • 1 cup frozen or fresh blueberries (frozen is better because you can add less ice)
  • 2 heaping tablespoons coconut butter
  • ¼ cup or less flax seed
  • ¼ cup or less raw cacao powder
  • 1 cup filtered water
  • 6-10 ice cubes

Blend on high in good blender, the finer the better (especially for the flax). Don’t let the smoothie warm up in the blender, blend in increments and add a few ice cubes at a time. Share and enjoy!

 

healthy chocolate banana blueberry smoothie

 

If you like this smoothie recipe check out my other smoothies:

guava passionfruit green smoothie recipe

blueberry banana smoothie with chia seeds

fresh papaya and lime smoothie

chocolate banana flax smoothie

green smoothie love

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Immune boosting coffee with chaga mushroom and coconut butter

This chaga coffee recipe results in a creamy, slightly sweet morning treat. It is absolutely the best, creamiest, super-beverage coffee that I have ever come across. The use of the medicinal mushroom chaga is comparable to use of reishi mushrooms by the coffee company Organo Gold.

It is an amazing way to sneak the superfood powers of mushrooms into your daily life. No need to drink mushroom tea! The flavor of coffee completely masks the earthy mushroom flavor. The coconut butter makes the coffee velvety and creamy and the maple sweetens it just enough. This is a great way to start you’re day off with healthy fats, immune boosting properties and minerals from the maple syrup. Read more about chaga at the end of this article. Lately, we’ve been drinking our coffee black, without the coconut butter and maple syrup, this is fine and there is no weird taste from the chaga.

Equipment: French Press, cheese grater

Servings: 2

Ingredients:

  1. high quality whole bean organic coffee
  2. organic coconut butter (not oil)
  3. pure organic maple syrup
  4. wild harvested whole chaga

Steps:

  1. Use a cheese grater to add up to 1 tablespoon of powdered chaga
  2. Boil water first (212 F) and then reduce to simmer and add chaga and leave until water is brown. Traditional knowledge describes that chaga is best decocted in temperatures between 150F and 180F, although many people give it a boil for up to 30 minutes (including us because a slow extraction is more time consuming and because we like hot coffee, we believe that many benefits are retained).
  3. Add to 4 tablespoons ground coffee in french press, steep for 5 minutes, and press the top down to strain.
  4. In coffee cups add 1 heaping tablespoon coconut butter and 1 tablespoon maple syrup.
  5. Pour less than ¼ cup hot coffee in cups and cream the coconut butter until smooth.
  6. Add rest of coffee and enjoy!!!

chaga mushroom

Chaga

(Inonotus Obliquus) is a mushroom that grows exclusively on birch trees. It feeds off of a non-toxic parasite in infected trees in cold areas like the northern parts of US, Canada,  Europe, Russia, and Korea. It has been used traditionally though out history as food and as medicine.

We use chaga primarily to boost our immune system, but it has several other health benefits due to it’s antioxidant properties (named in parentheses). It’s antioxidant properties are partially due to melanin,  a natural black pigment which has many polyphenols. Chaga also protects against oxidation and free radicals (super oxide dismutase enzymes).

Chaga has the highest ORAC score of any superfood. Beyond helping with the immune system  (Beta-D-Glucans), it helps to maintain healthy blood vessels, can help with ulcers and gastritis, can normalize blood pressure and cholesterol levels (betulinic acid), can help fight cancer (phytosterols), can aid in pain. It also reduces blood sugar in people who suffer abnormal blood sugar peaks.  It is known for reductions in fatigue and inflammation, as well as increased mental sharpness. Traditionally, Siberians used it in their stews, soups, and teas. They extracted it with hot water. It is also important not to boil the chaga past 180 degrees, which would destroy the proteins, sterols, and enzymes.

Chaga is available whole, in chunks and in powder. Like many ingredients, the more whole the product when you receive it, the fresher, and more health benefits it will impart. I buy my chaga on Etsy. Here is a link one seller that I’ve bought from.

Contraindications:

  • high in oxalates, which in large doses can prevent the absorption of nutrients and may be toxic in high doses

Chaga resources

  1. http://www.globalhealingcenter.com/natural-health/chaga-mushroom-the-immune-boosting-superfood/#3
  2. http://www.faim.org/sites/default/files/documents/PPNF-Journal-Chaga.pdf
  3. https://www.mskcc.org/cancer-care/integrative-medicine/herbs/chaga-mushroom
  4. https://oriveda.wordpress.com/chaga-the-facts/
  5. http://www.organogold.com

 

 

 

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Simple Chocolate-Banana Flax Smoothie

This chocolate flax smoothie recipe is wonderful when you are craving something sweet. Good for an afternoon snack or even dessert, this recipe is so simple and flexible. You can add more super foods if you want like chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, gogi berries, maca powder etc.

This recipe highlights flax seed. Flax seed not only has high fiber content, but it also has high omega-3 fatty acid content. It contains lignans, which have antioxidant properties, and their mucilage content (it’s gummy when ground and mixed with liquid) helps them remain in the stomach longer to absorb nutrients. Flax may also help regulate the female menstrual cycle and hormones (1). Flax is best consumed when it is ground fresh. Whole flax seeds are hard to chew and may pass through the digestive system completely. Raw cocoa powder also has many antioxidants and natural caffeine, so you can feel good about this smoothie, for breakfast, lunch or a quick snack.

 

Yield: about 12 oz

Equipment: Blender

Ingredients:

  • 2 medium bananas
  • 2 tablespoons whole flax seed (to make the smoothie less thick, reduce this amount)
  • 2 tablespoons raw unsweetened chocolate powder
  • 6 ice cubes
  • 1/2 cup water, almond milk, coconut milk or other substitute ( I use coconut butter and water)
  • Optional sweetener like honey, maple syrup or stevia to taste

Steps:

  • Blend everything together on high in intervals of 30 seconds until smooth.
  • Add sweetener if desired.
  • Chill if not cool enough.

 

(1) Phipps, W. R., Martini, M. C., Lampe, J. W., Slavin, J. L., & Kurzer, M. S. (1993). Effect of flax seed ingestion on the menstrual cycle. J Clin Endocrinol Metab, 77(5), 1215-1219. doi: 10.1210/jcem.77.5.8077314

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4 simple ways to open young green coconuts for coconut water

Fresh coconut water with lime — Yum! The hardest part about this recipe is opening the coconut. Here are 4 easy ways and tips on how to open a green coconut for coconut water.

4 ways to open a green coconut

1. Use a coconut opener

If the coconut is young enough you can use a coconut opener tool to open green coconuts. There are a few different types. The best one I’ve found is the kind featured in this picture which I found on Amazon. Here is the link if you want the whole description. Stainless Steel Coconut Opener by FLORIDA COCONUTS. Although this one is pricy, $20 on Amazon, it is really the strongest, I’ve come across. It makes a large hole and there is a lot of leverage with the handle.

 

There are other tools on the market, like the “tap punch” kind that go for half the price but they are basically useless. This also another mallet type of coconut opener tool, with a trademark version called the Coco Jack on the market that I have not tried, but is gaining popularity and getting good reviews.  This one has a price of $20 – 35.

 Using a stainless steel opener:

Use the pointed edge to remove the remaining part of the coconut flower from the “tree” side of the coconut (the side that was connected to the tree).  This is the side that has 3 pores (little holes like a bowling ball). Then drive the opener into the middle, where you will hit one of those pores.

photo illustration of germinated coconuts

Treat it like a screwdriver, or a drill and scrape the sides until the hole is large enough for the water to flow freely. Then invert over a pot or bowl. If you are finding it hard to get to the water with this tool, or it is sort of stuck, you can turn the coconut over and bang it on a hard surface (floor, cutting board) etc. If it still won’t open, you may have to use a sharp knife or machete to cut the opposite side as described in #3.

 

 

2. Crack the coconut on a hard surface

To crack open green coconuts without a tool you need a hard surface, concrete ideally, or a large flat rock. It’s important to be safe when doing this. Throw with a lot of force and lift your hands away as it hits the ground. Try hitting on several sides. You will lose some of the coconut water, but it’s still worth if you have no other tools.

3. Cut the “lobe” end with a machete.

This is the side that is closest to the seed inside. Carefully, with a sharp and strong knife or machete, make firm cuts at each lobe. This will take several cuts but the results are rewarding.

4. Use a pick axe

A pick axe can be used to remove the exocarp, the coconut coir from the seed. Firmly, place the flat edge of the pick axe in the ground. Then use the sharp side to tear off the exocarp. This will take a little more time but the nut will be easier to use for
meat. After the husk/coir is removed, punch a coconut opener or tool into one of the pores to get the water. To open
completely, crack on hard surface.

 

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Watermelon lime mint juice

fresh watermelon mint juice

The recipe is for fresh watermelon mint juice that you don’t have to juice! This is such a refreshing beverage with multiple health benefits.  In Chinese medicine, watermelon is a cooling food which reduces heat signs, tonifies the yin and blood sugar imbalances. Watermelon helps to relieve you from summer heat. It is also used to help treat depression, inflammations of the kidney and urinary tract system, edema, and treats thirst and dehydration.

Furthermore, it helps to build body fluids and moistens intestines (Pitchford, 1993). Watermelon is alkalizing, which means it helps reduce acidic conditions and inflammation, making it less likely that disease will take hold in your body.

When cutting up your melon don’t be afraid to get close to and include some of the rind (if it’s organic).  The rind contains a compound known as citrulline. Citrulline helps protect against free-radical damage and converts into arginine (an important amino acid that helps dilate your blood vessels and improve circulation). If you are using a juicer you can juice half of the rind of an organic watermelon.

Recipe for Fresh Watermelon Mint Juice

Equipment: blender

Yield: 5 cups of juice

Ingredients:

  • 1/2 small watermelon seeds and rind removed (2 1/2 pounds, 1000g or more)
  • Juice of one lime
  • 3 sprigs or more fresh mint
  • 6 ice cubes
  • 1/2 cup water

IMG_3230

Steps:

  1. Deseed the watermelon, remove rind and place in blender (should be around 4 or 5 cups)
  2. Wash and place mint leaves in blender along with ice and lime juice
  3. Blend on high for 30 secs, taste and adjust to taste
  4. Garnish with a pretty mint sprig

IMG_3242

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