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Immune Booster Smoothie

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To defend ourselves from the elements, we need to prepare the immune system before the ice cold winter arrives.

Autumn (Fall) is knocking at the door and some of us continue to run around at a fast pace (school runs, deliveries, long hours in the office, etc).

So, to do that, in today’s post we will share (below) the ultimate “immunity booster smoothie” to help you fight the flu and keep you healthy longer.

Keeping energy levels going during the flu season isn’t very difficult and it shouldn’t be optional. Especially in these difficult times.

Delicious Booster Smoothie

So, here is a super delicious immune booster smoothie packed with plenty of antioxidants, vitamins along with other must have nutrients.

Immune booster ingredients layed on a flat wooden board.
Immune booster ingredients ready to use

Get or buy your ingredients as follows:

  • Spinach, or Kale or Broccoleaf (handful)
  • 1 Kiwi (peeled)
  • 1 banana
  • 1 small cup of diced mango
  • Handful of blueberries
  • Half a lemon
  • 250 – 300ml of water

Preparation

Note: There isn’t a particular way to start your smoothie recipe. It makes sense to start with solid ingredients first.

You can add the banana, Kiwi, blueberries, diced mango pieces, then add spinach or Kale to the mix. Finally, squeeze the lemon juice in (half) – (you can use a spoon) so you will get all the juice out.

At this point you can blend it together before adding the filtered water and spoon in your powder if you like.

Two Glasses of Immune Booster

Kiwi Fruit Factoids

We found that there are some inconclusive studies about the Kiwi’s overall health benefits. But it seems that it also protects our DNA. However, it’s known to us that there are certain compounds in the kiwi fruit that gives us this ultra protective antioxidant with massive healing properties.

You’ll mostly benefit from other nutrients most commonly known with kiwi fruit such as:

  • vitamin C
  • vitamin K
  • vitamin E
  • potassium
  • fibre


Powerful smoothie booster variation

You can also replace the spinach with broccoleaf or Kale if you have it. Also you could use pineapple fruit, as it contains high levels of vitamin C and manganese, this fruit has good amount of vitamin B in it.

Keep the daily goodness in for longer with this super delicious immune booster.

Let us know what you think.



To Peel or Not to Peel Carrots? – Pros & Cons

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Should or do you need to peel carrots?

Every time I have carrots in my kitchen I instinctively take out the peeler and peel the skins.

Why peel carrots?

Because it is what my mom and grandma did when they were in the kitchen.  Do your parents and/or grandparents do the same?

Is this a necessary step? Why do some people peel them before cooking? It seems that peeling carrots takes away their goodness.

Let’s find out more.

Do you have to peel carrots?

I would say no if they’re organic, but this is a personal opinion. You don’t have to follow me. It also depends on what you are going to do with them.

But let’s first look at some carrot peeling facts …

PROS to Peeling

  • Removes dirt, pesticides, and possible wax coating.
  • It gives the carrot a “fancier” appearance.
  • You can use the peels to feed pet rodents, make a broth, or use them in your compost pile.
  • Some winter carrots have a tougher skin, which is removed when peeling.

CONS to Peeling

  • Reduces the intake in Vitamin A, C and niacin.
  • Removes some of the phytonutrients which are stored in the skin.
  • The more you peel, the less food you have to eat.
  • It takes valuable time away from dinner prep.
  • Peeling purple skin carrots causes it to look like every other orange carrot.
  • The skin makes for a rustic look and is lost when peeled.

Rainbow Carrots

Discover more about carrots

Whether you are going to eat your carrots peeled and/or unpeeled, you’ll most likely get the daily recommended vitamins but also a good amount in fibre.

Try to eat them raw, cooked or steamed, and why not use the edible veg in smoothies, morning or afternoon homemade juices.

Carrots also are very tasty in cakes, soup or snacks, dipped in some hummus.

Overall, I don’t see any real evidence as to why you should peel your carrots. In the future, I will not be peeling mine, but instead, I will give them a good scrub to remove excess dirt. Be sure to also remove the green leaves before storing as they will suck all the moisture out of the carrots and make them wilt faster.

Decision time

The winner? 

I’d pick: Organic carrots = Not Peeled.
Some people don’t really care about it and just buy/pick the conventional carrots (maybe cheaper) and peel them.

Decide which method (of the above) is better for you.

Enjoy your carrots! 🙂

Green Kale Chips

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Kale Chips Recipe

Kale chips make the perfect pre-dinner appetizer and bite size party snacks.  They are healthy, crunchy, and visually appealing.  The key to cooking great kale chips is the oven temperature.  I have found that a lower setting and longer cooking time helps the kale maintain its bright beautiful green color.

The oil on the kale chips should be used sparingly.  The chips only need to have a very thin layer to help give them a nice glossy sheen and the desired crunchiness. Olive oil may be substituted with grapeseed oil or coconut oil.

Kale chips may be cooked a few hours before they will be eaten, which allows you to cook them early so you have the rest of the day to prepare dinner or a prepare for a party.  Kale chips will the hit of the night!

Green Kale Chips
 
Author: 
Recipe type: Appetiser
Prep time: 
Cook time: 
Total time: 
Print
Ingredients
  • 5 kale leaves
  • 2 tbs olive oil
  • salt & pepper to taste
Instructions
  1. Preheat oven to 275 degrees.
  2. Remove the stems from the kale. Tear the leaves into 2 inch bite size pieces.
  3. Pour olive oil into a small container. Dip your fingers in the oil and rub a small amount onto each leaf.
  4. Place the kale in a single layer onto a cookie sheet(I prefer to use parchment paper or a silicone mat).
  5. Sprinkle with salt and pepper.
  6. Bake in the over for 15-20 minutes or until crispy.

 

Tostones Recipe

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Tostones Recipe

I tried tostones for the first time at a Cuban restaurant in Southern California.  I loved the crispy outside and the soft inside. They make a great appetizer or side dish and appeal to everyone because of their mild, simple taste.

Tostones Recipe
 
Author: 
Recipe type: Appetizer
Cuisine: Cuban
Prep time: 
Cook time: 
Total time: 
Print
Twice fried plantains.
Ingredients
  • 1 Plantain, per two people
  • ½ c. oil
  • pinch of salt
Instructions
  1. Peel and cut plantain into 1 inch chucks.
  2. Heat oil on a stove or use a deep fryer to fry the pieces until golden brown (approx 5 minutes).
  3. Remove from oil and place on a paper towel to soak up some of the oil.
  4. Place one plantain piece inside a paper bag and flatten with the use a mallet or the bottom of a jar. Flatten to half of its original size. Repeat with all pieces.
  5. Place the plantain back into the oil until it is golden brown (approx 3 minutes).
  6. Remove from oil and place on a paper towel to soak up some of the oil.
  7. Sprinkle the plantains with a dash of salt. Serve immediately.

ABOUT THE BLOG

Fruitnveggie.com is a blog all about fruits and vegetables. It in neither vegetarian nor vegan based (though many of the recipes will fit into these categories), but will appeal to anyone eating less meat and increasingly putting fruits and vegetables at the center of a meal.

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DISCLAIMER

The content presented here has two purposes: a) educational and b) informational. Also, note that our content has no intention to provide you with medical and/or replace the recommended treatment advice.

We always aim to give genuine, honest content to our readers/viewers and as such you are advised to consult your own doctor and/or qualified dietatician or nutritional professionals regarding specific diets.

Please note that neither Fruitnveggie nor the contribuitors/publishers of this content will take responsibility for any health consequences after users or persons following the blog recipes in this educational content.

To our readers and all users of the content, and in particular those under medical prescriptions, note that it is highly recommended to first consult your own doctor/physician before beginning or adapting any diet or supplement program. Thank you.