Summer Kale Cooler! #GardenCuizine #nutritious #smoothie #proteinshake #healthysnack

Summer Kale Cooler

Vanilla - Peach - Kale

yields 3-4 servings
~36 ounces total

Ingredients
1 2/3 cups (almost 2 cups) Very Vanilla Soy Milk
2 scoops Whey Protein Powder - vanilla
1 banana
1 large leaf kale; washed, stem removed
2-3 Tablespoons plain Greek yogurt
8 ice cubes

Putting it all together
Peel banana. Wash and pit peach. Add all ingredients to a blender. 
Blend until well mixed. 
Pour into serving glasses and enjoy!

GardenCuizine Nutrition Data: coming soon - check back!
Photos and recipe Copyright (C)Wind. All rights reserved. 

Nutritious New Year Kiwifruit Smoothies #GardenCuizine @CalKiwiTweet @ZESPRIkiwifruit

Low fat, Low Sodium

New Year's 
Kiwifruit Smoothies

Yields: 5-6 cups

   Ingredients:
32 oz Low Fat Vanilla Yogurt
3 Kiwifruits
1 frozen Banana
1/3 cup Orange Juice
splash Lime Juice
sweeten to taste with sugar, agave nectar or honey

Optional: Cocoa powder. Believe it or not, chocolate tastes really good with Kiwi!

   Putting it all together

Smoothies don't really need a specific recipe. This is a chance for you to be creative and use whatever ingredients and proportions you desire. Put everything in a blender and mix until combined. You can't really go wrong. We usually save and freeze ripe bananas in their peels for use in smoothies, baked goods or for the birds in the spring and summer. Catbirds love bananas!

Read about Kiwis History and Growing Kiwifruit Vines: Check out my
Kiwifruit article published on Dave's Garden

Happy New Year!

GardenCuizine Kiwi Smoothie Nutrition: calculated from USDA nutrient values

Excellent Source: Vitamin C, Riboflavin

Good Source: Protein, Potassium, Magnesium, Vitamin B12, Selenium

1/6 of recipe (238g): calories 187, total fat 2g (4%DV), sodium 110mg, carbohydrate 34g (2 CHO exchanges), dietary fiber 2g (7%DV), protein 9g (18%DV), Vitamin C 39mg (64% WOW!), Calcium 292mg (29%), Magnesium 45mg (11%), Potassium 585mg (17%), Riboflavin 0.4mg (21%DV), Omega-3 24mg, Vitamin B12 0.9mcg (14%), Selenium 8.2mcg (12%)

Photos and Blog post Copyright ©2012 Wind. All rights reserved.

Facts label image courtesy of www.NutritionData.com.

GardenCuizine Recipe: Mother's Day Mango Mama

Mother's Day

 Agave Sweetened

Champagne "Mango Mama"
~ Low Fat, Low Sodium ~

God bless our Mama, who is now in her late 70's. She worked all day today in our backyard garden. Back when Dad was alive, they both shared a memorable vacation in the Bahamas. To this day, Mom still remembers a drink they shared, called a Bahama Mama. 

Since it is time for Mother's Day and Mom needed more energy to garden, and I was in need of revitalization from recently completing my Nutrition finals at Rutgers University, we concocted this special beverage that your Mom may enjoy too. This special nutritious, fresh fruit smoothie tastes:

• Delicious
• and is Energizing!

Enjoy this quick and easy Mother's Day "Mango Mama" recipe. Actually, you don't even need to follow a recipe, since you can't go wrong in making fresh fruit smoothies. Simply blend together fresh fruit with some yogurt and enjoy!   

We used Organic Valley brand pourable yogurt with live probiotics, inulin and agave nectar. If you can't find that brand, use your favorite vanilla yogurt (dairy or non-dairy). Also, if you can't find Champagne Mangos, you can use any variety of Mango.

Putting it all together

Serves: 4
Yields: ~ 5 cups (1,037g)

Ingredients

2 Champagne (Ataulfo) Mangos (or one regular Mango, 207g)
1 small (101g) banana
~25 ounces (720mL) low-fat, pourable Organic Valley vanilla yogurt 
1 Tablespoon (9g) brown sugar 

• Peel and slice the mango and discard the pit. Peel one banana. Add the fresh fruit and the rest of the ingredients into to a blender and mix until smooth and creamy. Serve in your favorite fancy glasses (special for Mom) with sprigs of garden-fresh mint.

Happy Mother's Day!

GardenCuizine Nutrition Analysis: Calculated from USDA Nutrient values
Excellent source: Vitamin C, Calcium and Riboflavin  
Good source: Dietary Fiber, Protein, Potassium, Vitamins A, B6, and B12  

Serving size 1/4 recipe (259g), Calories 185 (9%DV), Dietary Fiber 3.1g (12%DV), total Fat 2.1g ( 3%DV), total Omega-3 fatty acids ~ 26 mg, Protein 5.8g (12%DV), Vitamin A 712 IU (14%DV), Vitamin C 16.5 mg (28%DV), Vitamin D ~12 IU (~3%DV), Riboflavin .4mg (22%DV), Vitamin B6 .2mg (11%DV), Vitamin B12 .7mcg (11%DV), Calcium 233mg (23%DV), Potassium 463mg (13%DV), Sodium 66mg (3%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.  

Related Links:  ADA Mango Nutrition Fact Sheet

Photos and Blog post Copyright © 2010 Wind. All rights reserved.
Nutritional data image courtesy of www.NutritionData.com.

GardenCuizine Recipe: Antioxidant Pomegranate Smoothie

Antioxidant Pomegranate Smoothie

Pomegranates arrive on the scene in U.S. markets during the months of September and October. Pomegranates (Punica granatum L.) offer nutrition high in antioxidants; they are considered a superfruit and functional food.

Functional foods offer health benefits to the body. In a study by researchers from the Center for Human Nutrition at the University of California-Los Angeles' David Geffen School of Medicine, Pomegranate juice was shown to have the highest antioxidant content, activity and protective benefits of eight different beverages tested.

Pomegranates are loaded with seeds that can be eaten straight out of a cut in half pomegranate. The seeds can also be scooped out and added as a nutritious garnish to entrees, desserts or atop healthy garden salads. Don't be intimidated by how to use them. The edible, juicy seeds are delicious and easy to use in a fruit smoothie.

Harry and I made up this Pomegranate smoothie recipe using Pom seeds. We found the seeds left crunchy fibrous bits at the bottom of our glasses, so we recommend straining the seed pulp.

Freezing Fruit
Do you have extra fruit that is getting overripe on your counter top or in your refrigerator? Rescuing, overripe, extra bananas and fruits can be easily done by freezing them for later use in recipes. Try frozen berries or banana in this pomegranate smoothie recipe for a healthy treat that company and kids love.

Bananas are super easy, and can be frozen right in their peels. When you are ready to use them simply allow the bananas to soften for a few minutes before peeling. Frozen fruits add a nice chill and viscosity (thickness) to fruit smoothies, not to mention additional flavor and nutrition.

Putting it all together
Serves 4

Ingredients:
3 cups (735g) plain or vanilla low fat yogurt (or soy, non-dairy, yogurt)
1 (4 inch, 282g) pomegranate
1/2 (60g) ripe banana (frozen even better)
1/4 cup grape sauce* (or 1-2 Tablespoons honey or agave syrup)

• Cut the pomegranate in half, save a few seeds for garnish if desired. Scrape out the remaining seeds into a blender, blend the seeds
• Strain, return strained pomegranate juice to blender
  
• Add the rest of the ingredients, blend thoroughly
• Pour into glasses and serve

Serving Suggestion for company
Serve in special glasses on doily lined plates. Garnish with 3 pomegranate seeds per smoothie with a sprig of fresh mint on the side.

* Smoothies are a great way to use and enjoy ungelled grape jelly (sauce)! Honey or Agave nectar will work just as well. Grape sauce is one of those ingredients not often on hand. It was added for flavor and sweetness from grape jelly we had that did not gel, an event that inspired me to write the article: 'Beginners Guide to Making Jam or Jelly'. Check it out on: Dave's Garden.

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values, dairy
Excellent Source: Protein, Vitamin C, Riboflavin, Calcium, Phosphorus
Good Source: Dietary Fiber, Vitamin K, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Magnesium, Potassium, Zinc, Selenium

Serving size: 290g, 1/4 of recipe: Calories: 283; Calories from fat: 28; total Fat: 3g (5%DV); Saturated Fat: 2g (8%DV); Trans Fat: 0g; total Omega-3 fatty acids: ~22mg; Cholesterol: 9mg (3%DV); Sodium: 130mg (5%DV); Potassium: 637mg (18%DV); Total Carbohydrate 56g (19%DV); Dietary Fiber: 3g (14%DV); Sugars: 47g; Protein: 10g; Vitamin C: 12mg (20%DV); Calcium: 326mg (33%DV); Vitamin K: 12mcg (15%DV); Riboflavin: 0.4mg (25%DV); Folate: 52mcg (13%DV); Selenium 10mcg (14%DV); Zinc: 1.8 mg (12%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Related Links:
This recipe submitted to Pomwonderful.com 2009 recipe contest!
Pomegranate Punica granatum L. Cultivars and information; Purdue University Department of Horticulture and Landscape Architecture
Functional Foods Fact Sheet: Antioxidants ~ Int’l Food Information Council

Anthocyanins and Human Health: by Mary Ann Lila; J Biomed Biotechnol
Fruits & Veggies Matter.gov
Nutrition Facts Label courtesy of www.NutritionData.com
Copyright © 2009 Wind. All rights reserved.