Steph’s Key Lime Smoothie

“When life give you limes, rearrange the letters until they say smile.”–unknown

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Would you believe that eating limes or adding lime slices to water is actually quite beneficial to your health?  Personally, I love the flavor of lime.  I like to squirt the juice of a slice or two of lime on salad, in salsa, in refried beans, veggie pad thai, and many other dishes.  Lime is so refreshingly tart and tangy.  It gives instant zip to whatever it’s added, including water, and, of course, margaritas! 

When purchasing a lime, according to several top chefs, it’s best to look for limes with a bit of give to them.  While limes should not be mushy, they should not be hard as that is an indication that they are not juicy.  Additionally, lime, like lemons, can be stored at room temperature for about one week if kept out of direct sunlight.  However, most cooking sites recommend that for long term storage up to four weeks, place limes–and lemons for that matter–in a plastic bag and keep in the crisper drawer of your refrigerator.

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Limes, like nearly all citrus fruits, offer numerous health benefits including high levels of antioxidants which protect the body from free radicals or chemicals that can cause the body harm at a cellular level.  Additionally, limes are a good source of vitamins and minerals including vitamins A, B, C, and D, as well as calcium and magnesium.  Even with all of this obvious goodness, consuming limes has other health implications worth considering.

The peel, pithe, and juice of a lime may boost heart health by slowing down the build-up of plaque on the walls of your arteries.  Limes are also a good source of potassium which has been shown to help maintain healthy blood pressure levels. The acid in lime juice is good for digestion by helping the saliva break down food as well as increase digestive secretions in the stomach. It is a natural weight loss supplement due to the fact that it slightly boosts metabolism–like all citrus fruits.  Furthermore, it enhances immune function–an important factor in the age of the COVID virus and all of its nasty variants.

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“Lime juice makes things taste fresher.  I use it for drinks, salsas, relishes, soups, and sauces.”–Bobby Flay

If you have not tried adding lime to water, I strongly recommend this practice.  I also find limes especially tasty when added to lemon flavored sparkling water for added zing.  Slices of lime are also nice when added to a glass of iced green tea.  The zest of a lime is an excellent addition to plain yogurt, vanilla ice cream, white cake mix, sour cream, rice, smoothies, and mixed with a coarse salt to line the rim of a drink glass or sprinkle over your favorite dish.  Store a bowl of leftover peel in your refrigerator as an air freshener or grind it up in the garbage disposal to deodorize.  Limes, as you can see, are extremely versatile, useful, and are certainly worth keeping on hand year round.

Now, add all of that lime goodness to a whole-food, plant based smoothie, and you’ve got one nutritional bomb for a meal.  I absolutely believe drinking your calories is typically not advisable–especially with regards to sugar-laden drinks.  However, it is hard to beat the convenience and portability of smoothies.  That’s why, if you’re going to drink your breakfast, (or any other meal for that matter) why not make the drink yourself?  This allows you to control the ingredients and the portions of each to fit your specific dietary needs.  It won’t break your bank, and as an added bonus, smoothies can be made ahead and frozen for up to three months while still maintaining their freshness until ready to use. 

Add a slice of fresh lime to seltzer is a nice addition!

Finally, if you need further evidence of the benefits of a whole food, plant-based smoothie, including this Key Lime Smoothie, look no further than the reigning queen of nutrition for which most Americans are missing in their diet:  fiber! According to Harvard School of Public Health, “children and adults need 20 to 30 grams of fiber per day for good health, but most Americans get only about 15 grams a day.”  Fiber comes in two varieties, soluble and insoluble, and both are beneficial for staving off hunger, regulating blood sugar levels, and preventing health issues, including diabetes, heart disease, certain cancers, diverticulitis, and constipation–the bane of aging.  

What is the best way to meet your fiber needs? Eat a wide variety of whole, plant based foods, such as fruits, vegetables, legumes, nuts, seeds, and whole grains–which is exactly why this recipe is beneficial.  Of course, you can take a fiber supplement, but these are void of other essential nutrients that are found in whole foods, and they certainly don’t taste as scrumptious as a cool, creamy smoothie.  

Show your body a little TLC with a nutritious, fiber filled, whole food plant based smoothie!

Made as described below, you are consuming 18+ grams of fiber per serving and  9+ grams protein.  Plus, these ingredients provide an excellent source of potassium, calcium, iron, and other vitamins, including a full day’s supply of Vitamin C.  Even if you decide to divide this recipe into two portions, you are still starting the day full of fiber, nutrition, and protein–enough to power through your busy schedule!  

Take it from me, it is possible to give your body some extra nutritional love, no matter how busy your schedule, with make ahead, freeze until needed, whole-food, plant based smoothies!  From my home to yours, I wish you healthy, whole food nutrition!

No gut bombs here! Just whole food plant based goodness!

Steph’s Key Lime Smooth Smoothie

Ingredients:

1 ¼ cup favorite no sugar added vanilla milk (almond, soy, oat, etc)

¼ cup aloe vera

1 ½ cup frozen riced cauliflower (or a mix of your favorite greens such as kale, spinach, swiss chard)

1 rounded tablespoon of protein powder (make it vanilla for extra sweetness)

1 teaspoon vanilla extract or vanilla powder

1/2 inch fresh or 1/4 teaspoon ground ginger root 

Dash of salt

1-2 medjool date(s)

½  granny smith apple, destemmed and quartered

1 kiwi, peeled and quartered

1 lime, quartered (remove some skin, but leave most of pithe)

Optional: Add in 1 tablespoon ground flaxseeds, chia seeds, hemp heart, chopped walnuts for added nutrition

Directions:

Add milk, aloe vera, and riced cauliflower.

Blend those three ingredients until thoroughly blended.

Add in the rest of the ingredients in the order listed.

Blend until smooth.

Makes one extra large smoothie or two smaller smoothies.

Berry Good Cauliflower-Berry Smoothie

“Good nutrition creates health in all areas of our existence.  All parts are interconnected.”–T. Collin Campbell

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Summer is back!  Okay, not officially as we have not yet experienced the summer solstice, but it is strawberry season!  In fact, throughout the coming months of summer, other berries will also come into season!  Freshly picked berries are not only some of Mother Nature’s sweetest earthly treasures, but they are also some of the most nutrient rich treats.  Plus, they are just so darn versatile.  Eat ‘em plain; toss them into cereal, smoothies, or yogurt; mash them onto your toast (for real!); bake them into cake, muffin, or pie recipes; cook them down into syrup, sauces, or jams; or, can, dry, or freeze them for later use.  Honestly, what’s not to love about berries?

From a nutritional standpoint, berries are chock full of vitamins, minerals, antioxidants, and the all important fiber. Think of berries as your personal arsenal for warding off cancer, protecting the health of your heart, and fending off chronic inflammation and/or illness. They also benefit your skin, may help lower cholesterol, and can typically be enjoyed no matter the diet you follow due to the fact they are low-glycemic and low in calories as well as carbs.  Those tiny, juicy, brightly colored orbs are bursting with nothing but love and goodwill for your body and your taste buds. 

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Now, contrast the vivid indigo of blueberries, the deep purple of blackberries, the candy red of strawberries, the shiny garnet of cherries and pomegranates, and the rose crimson of raspberries to the ever so homely cauliflower.  Oh sure, there are a few colorful varieties of cauliflower, but by and large, the most abundant form of cauliflower is as colorless as a canvas.  In fact, that is how I prefer to think of cauliflower: a canvas.  A canvas waiting for the strokes of color from an artist’s, or in this case, cook’s palette.

“Most flowers say, “I love you,’ but cauliflowers say, ‘I hope you live forever.’  And, that’s more intense than love.”–Unknown

Cauliflower, like the acclaimed berry, is considered a superfood.  It, too, is high in fiber, low in calories and carbohydrates, and full of vitamins and minerals.  Brimming with phytonutrients, antioxidants, and high levels of sulforaphane–an ingredient in all cruciferous vegetables–cauliflower can also wage war against cancer. Due to its high level of choline, it also supports learning and memory maintenance. (Who doesn’t need help with that?)  Additionally, cauliflower is full of bone-enhancing Vitamin K.  

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Similarly to berries, cauliflower is versatile in the kitchen.  Popularly known for creating a healthier alternative to traditional pizza crust, cauliflower can also be made into grilled “steaks,” buffalo “wings,” and stir-fried “rice.” Furthermore, it can be mashed, steamed, baked, fried, tossed into soup, salad or dip, eaten raw, its stem can be shredded and added to slaw, and it can be frozen for later use.  Plus, it can be added to smoothies! 

“If cauliflower can be pizza, you, my friend, can be anything.”–Unknown

Two simple ingredients make this smoothie naturally sweet, creamy, and a rock-solid nutritional choice to start your day of with the first positive step of the week.

If you are familiar with my work, you know I love whole-food, plant-based smoothies.  They are convenient, portable powerhouses of nutrition that can be made ahead of time and frozen.  That’s right! Blend a whole batch of smoothies up for the week in one manageably messy hour or less, and you are setting yourself up for a nutritionally robust, go-get ‘em week!  Then, the night before–or really, just a few hours ahead of time–take one smoothie out of the freezer, and set it in the fridge. Then, in the morning, you’re ready to kick off your dynamo day with a jolt of nutritional righteousness. 

Now that the weather is warming up, nothing tastes more refreshing than a cool, creamy sweet smoothie.  The sweetness occurs naturally from the succulent berries–no added sugars here.  Full of fiber, antioxidants, vitamins, and minerals; low in calories and carbohydrates; this smoothie recipe checks all the boxes.  You won’t be able to taste the cauliflower, but instead, you will taste all of the berry deliciousness of whatever berry(ies) you choose.  Your taste buds and body will be doing the happy dance, and you will feel a peace of mind knowing you made one small choice of positivity that just may lead to multiple beneficial steps towards your health for the day.

From frozen to thawed in a matter of hours . . .make ahead smoothies make your work week more organized and, well, smooth!

“A healthy outside starts from the inside.”–Robert Urich

I encourage you to give this recipe a try. Change it up, dress it up, and make your own version of this wholesome blessedness.  Then, hit me up via email, Instagram, Facebook or on this website, stephsimplycom.  I can’t wait to see what you do with it!  

From my home to yours, I simply wish you vibrant health.  Here’s to you!

Berry Good Cauliflower Smoothie

Ingredients:

1 ½ cup riced cauliflower

1-1 ¼  cup favorite liquid or other favorite liquid 

¼-½   cup pomegranate, cherry, blueberry or combination juice (You want a total of 1 ½ cup liquid.)

½ teaspoon cinnamon

½ teaspoon vanilla extract

Dash of salt (optional)

1 inch or ½ teaspoon ginger

1 mini cucumber or ½ large

½ lime, peel removed, but leave parts of the pithe for extra flavor and Vitamin C

1 cup mixed berries (My blender can only handle 1 cup, but feel free to add in another cup!)

Optional: 1 medjool date or ½ banana for added sweetness if desired 

Go “Extra,”only if you want, with as many of these additional nutritious powerhouses as desired:

Replace ¼ cup of your favorite liquid with ¼ cup aloe

2 teaspoons amla

2 teaspoon greens powder

1-2 teaspoons acai powder

½ – 1 teaspoon matcha powder

½ -1 whole scoop of favorite protein powder 

¼-½ teaspoon of turmeric powder

Place cauliflower and all liquid ingredients into the blender and blend well.

Add-in rest of the ingredients in the order listed above.

Blend all ingredients until smooth.

Makes one large (approx 32 ounces) or two smaller (approx 16 ounce) smoothies, depending upon amounts chosen.

Steph’s Chocolate Cherry Berry Smoothie

“Every time that you eat or drink you are either feeding the disease or fighting it.–Heather Morgan, MS, NLC

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Were you ever made to sit at the dinner table until you ate every pea on your plate?  Those wrinkled, collapsing orbs of dull green were, well, gross, at least to my kid’s immature taste buds.  Sometimes those dull greenish spheroids might get a color splash of orange from cubed or sliced carrots just as mushy and often congealed with some sort of cooking fat–margarine, bacon grease, or other unknown fatty substance.  

Based upon personal, but juvenile, experience, there are limited ways to move and rearrange those overcooked peas before they devolve into some sort of smushy, mashed concoction sure to ignite the gag reflex if sniffed long enough. Sometimes, I would hold my breath, quickly insert a forkful into my mouth, then coyly spit it out in my napkin while pretending to wipe my mouth.  Unfortunately, those paper napkins could only absorb so much, and alas, there still remained a glob of uneaten goopy green mash on my plate.  

It was a duel in epic proportions–me or the pea pulp.  One of us was going down in the end.  Ready. Aim. Fire . . .the hum of the refrigerator filtered through the air.  Through screened windows, neighborhood children could be heard playing in the little cul-de-sac in which I lived.  Sadly, there I sat, an outlaw, imprisoned at the avocado green kitchen table, unwaveringly staring down the enemy of mounded up, wearisome putrid peas.  Tick, tock went the kitchen clock . . .

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Okay, in fairness to my parents, they were young, wanted me to eat healthfully, and strongly desired that I not be so dang-gum finicky.  As a parent, I now understand their viewpoint.  Plus, in defense of the poor peas, they were merely being served in the manner in which most Americans were consuming them in the 1970s–canned vegetables flavored with some form of fat and salt.  

Flashforward to present day, and I love vegetables!  Of course, we have a wide variety from which to choose, including fresh carrots and peas (Snow or sugar snap peas with baby carrots and hummus anyone?).  Between the produce aisle and the freezer aisle, I load my cart weekly with a rainbow of goodness that also includes plenty of fresh and frozen fruits and veggies, mindful of the importance of dark leafy greens and berries.  In fact, one of my favorite acronyms for prioritizing the types of fruits and vegetables upon which to put greater emphasis, in order to assure the highest nutrition-to-calorie ratio, is GBOMBS, which comes from Dr. Joel Fuhrman. 

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 “Leafy greens have more nutrition per calorie than any other food.”–Ornish Lifestyle Medicine 

GBOMBS stands for: greens, beans (legumes), onions (and garlic), mushrooms, berries (and pomegranate), and seeds.  According to Dr. Fuhrman, while all vegetables and fruits are good for you, GBOMBS are the top six cancer preventing foods that should have the greatest emphasis when planning daily meals.  Numerous well-known, health-orientated platforms and personalities likewise encourage the consumption of GBOMBS including Silver Sneakers,  Blue Zones, Ornish Lifestyle, Joan Lunden, and Dr. Oz to name a few.  In addition to warding against cancer, these foods have also been proven to boost the immune system, prevent chronic disease, increase longevity, decrease mental decline, reduce heart disease and blood pressure, and due to their vibrant colors, are chock full of antioxidants while offering a wide variety of vitamins and minerals.  Plus, these foods are high in fiber–need I preach about the value of fiber?

“Smoothies that blend whole fruits and vegetables without additional sweeteners and are served in appropriate portions may be helpful for some people to consume more of these foods, but should not replace eating them in their whole form. It is best to prepare smoothies at home so that you can control the type and amount of ingredients added to ensure calorie control and optimal nutrients.”–Harvard School of Public Health 

With this in mind, I share with you one of my favorite GBOMBS smoothie variations.  While I know that eating one’s food is preferred to drinking one’s calories for a wide variety of reasons, I personally find sound nutritional value in whole-food-plant-based smoothies that I make at home.  I am especially fond of consuming them in the morning when my stomach is not feeling so great and/or I’m rushed for time.  These smoothies allow me to start my day off with a blast of nutrition.  Furthermore, I also drink smoothies as a useful part of my half-marathon training regime as a, a-hem, “mature” returning runner (jogger, crawler, whatever you want to call it!) as the weekly mileage increases. 

Like all of my smoothie recipes, think of this one as a scaffolding.  Feel free to add, delete, reduce, and adjust any and all ingredients to best accommodate your nutritional and caloric needs.  Although I do not feel the need to supplement my smoothies with protein powder, it is certainly a possible addition to the recipe.  I prefer to make these smoothies ahead of time–such as the night before I will drink one, and save the second one for the following day.  Some nutritionists state there is a small bit of nutritional breakdown that occurs when making smoothies ahead of time, but in my mind, if it saves me time and effort–it’s worth the minor loss.

“Berries and pomegranates have the highest nutrient-to-calorie ratio of all fruits, and they protect against cancer, heart disease, hypertension, diabetes, and dementia.”–VegKitchen.com

Fortify your body’s well-being with a whole food plant based smoothie.  Notice how easy it is to feel like a nutritional bombshell at the beginning of your day.  Plus, you can move through your day knowing that whatever ever else comes your way, you took time to give your heart, cells, and overall health a bit of nutritional TLC.  Best of all, nutrition never tasted so good!

From my home to yours, I wish you heartfelt, healthy, and homemade goodness!

Steph’s Chocolate Cherry Berry Smoothie

Ingredients:

½ cup favorite milk (I use plant based milk.)

2 cups chopped spinach (Can use frozen chopped spinach.)

1 ripe banana (I buy ahead of time and keep frozen once ripe.)

¼ cup chopped walnuts or pecans

1 tablespoon flax seed (Can substitute chia or hemp seeds.)

4 tablespoons cocoa powder

¼ teaspoon ground turmeric (Optional, turmeric is an anti-inflammatory, and I add it to my food throughout the day.)

1 cup frozen cherry berry medley (Can use fresh cherries mixed with favorite berries.)

½ pomegranate or cherry juice

Dash of salt (I use ground pink himalyan.)

Optional: Add favorite 2 teaspoons of favorite sweetener if desired, such as pure maple syrup and/or favorite protein powder

Place in a blender in the order listed and blend until smooth.

Divide between glasses.

Can be drunk immediately or stored for later use in the fridge.  If saving for later use, be sure to shake well before consuming.

Makes 2 servings.