1. Spelt Muffins with Blueberries and Orange Zest Feeling a little adventurous? Venture on down to the store and pick up some spelt flour. It is an excellent way to incorporate whole grains, iron and protein into your diet. Spelt flour has a nutty flavor and is slightly sweeter than wheat flour.  Spelt is also good source of fiber, protein, niacin, thiamin, iron and magnesium. Combine these benefits with the antioxidant power of blueberries and the nutritional benefits of oats and you have yourself a winner! Ingredients: 1 1/4 cup Rolled Oats1 cup Spelt Flour1 T Baking Powder1/2 tsp Salt1/3 cup Sugar1 T fresh Orange Zest1 Egg1 cup Milk1/4 cup Corn Oil1 cup Blueberries, fresh or frozen Instructions:Preheat oven to 400F. In small bowl, stir together the rolled oats, whole wheat flour, baking powder and salt. In a medium bowl, beat the egg with a fork. Add in milk, sugar, orange zest and vegetable oil. Fold the dry ingredients into the wet ingredients until barely combined, be careful not to over stir. Gently fold in blueberries, again do not over stir! The batter will be runny. Fill a muffin pan with paper liners or use silicone muffin cups. Divide batter equally among muffin cups, filling about 3/4 full. Remove muffins from oven and cool on a rack. Enjoy!
  2. Watermelon Smoothie Watermelon is something of a bedroom fruit. Not only is it charming to the taste buds but it nourishes the body with fiber, vitamin A, the B’s and C, along with several other nutrients including lycopene and citrulline.  What is citrulline you ask? Citrulline is an amino acid whose name comes from the Latin word for watermelon, citrullus. That is not the exciting part though. Watermelon is the richest known source for this amazing antioxidant which is used as a natural alternative to Viagra [1]. Watermelon is also rich in the antioxidant lycopene which gives watermelon it’s energetic color [2]. This carotenoids plays a role in the prevention of several diseases including prostate cancer [3], coronary heart disease and aids in the health of our eyes [4]. As an added bonus to this smoothie I like to add maca root. Maca root is a highly nutritious food containing protein and several minerals such as iron, zinc, calcium and potassium [5]. This Peruvian staple has been used for centuries to improve libido and fertility [6]. Combined with watermelon, or swap out the maca root and nutritional yeast for a little vodka and you have a recipe for making whoopie. Ingredients: 2 cups Watermelon, cubed & frozen 1 Tbsp Raw Agave Syrup 5 Mint leaves 1 tsp Ginger, minced 1/4 cup Yogurt Optional: 1/2 Tbsp Maca Powder 1/2 Tbsp Nutritional Yeast Instructions: I buy a fresh watermelon, chop it up, then place in the freezer for later use. This way you do not need to add ice, and your smoothie does not become too watery. When ready for a smoothie, place all the ingredients in a blender.  Blend till smooth. Serve right away or place in freezer till ready to serve. References: 1. Rimando, A. M., & Perkins-Veazie, P. M. (2005). Determination of citrulline in watermelon rind. Journal of Chromatography , 1078, 196-200. 2. Oms-Oliu, G., Odriozola-Serrano, I., Soliva-Fortuny, R. S., & Martin-Belloso, O. (2009). Effects of high-intensity pulsed electric field processing conditions on lycopene, vitamin C and antioxidant capacity of watermelon juice. Food Chemistry , 115, 1312-1319. 3. Jayaprakasha, G. K., Chidambara, K. N., & Patil, B. S. (2011). Rapid HPLC-UV method for quantification of L-citrulline in watermelon and its potential role on smooth muscle relaxation markers. Food Chemistry , 127, 240-248. 4. Fraser, P. D., & Bramley, P. M. (2004). The biosynthesis and nutritional uses of carotenoids. Progress in lipid research , 43, 228-265. 5. Rondan-Sanabria, G. G., & Finardi-Filho, F. (2009). Physical-chemical and functional properties of maca root starch (Lepidium meyenii Walpers). Food Chemistry , 114 (2), 492-498. 6. Lentz, A., Gravitt, K., Carson, C. C., & Marson, L. (2007). ACute and chronic dosing of Lepidium meyenii (Maca) on male rat sexual behavior. THe Journal of Sexual Medicine , 4, 332-340.

Theme Design © Themes That We Love. Blog content provided by Vibrant Foods for a Bright Future.

^ Scroll to Top