chiaseeds

#ChiaSeeds are one of the greatest vegetarian sources of omega-3 fatty acids (#healthyfats). They also have high #antioxidant, #protein, #fiber, and #iron content in addition to having #hydration benefits because of its absorption capacities. I soak chia seeds in water and lime (as pictured) for their energy and #digestion benefits. Leave the seeds in water for at least 30 minutes. One tablespoon per liter should do the trick! Fact: The Aztec warriors used to use chia seeds as their main fuel source on marathon-distance runs. #omega3fattyacid #detoxdrink #chiadrink #bushwick #bushwicknutrition #lazynutrition #lazynutritionist

#ChiaSeeds are one of the greatest vegetarian sources of omega-3 fatty acids (#healthyfats). They also have high #antioxidant, #protein, #fiber, and #iron content in addition to having #hydration benefits because of its absorption capacities. I soak chia seeds in water and lime (as pictured) for their energy and #digestion benefits. Leave the seeds in water for at least 30 minutes. One tablespoon per liter should do the trick! Fact: The Aztec warriors used to use chia seeds as their main fuel source on marathon-distance runs. #omega3fattyacid #detoxdrink #chiadrink #bushwick #bushwicknutrition #lazynutrition #lazynutritionist

Spring Smoothie  
 As you probably remember from some posts back,  I prefer smoothies over juices . Partly because they are much easier to make (not so much cleaning involved), but also because all the nutrients remain intact - especially the fiber. One of the trickier aspects of making a smoothie is that the texture may not be so amenable. One thing to remember:  you can always add more water to manipulate the texture!   
 It was probably the ray of sunshine that inspired this smoothie, or maybe it was way too many dinners out this week. Either way- I am so grateful because even my husband said, and I quote:  “I could have this drink every day for the rest of life."  I couldn’t ask for a bigger compliment!  
  Green Smoothie Recipe  
 2 servings (16 ounces per serving)  
  1 cup of mango (fresh or frozen)  
 ¼ cup of pineapple (fresh or frozen)  
 1 cup of arugula (fresh or frozen)  *** I used Arugula I had frozen myself  
 2 tablespoons of fresh mint (preferably)  
 1 tablespoon of  flaxseeds   
 1 tablespoon of  chia seeds  
 2 cups of water,  or more, if you want to change the consistency   
  Every serving is: 90 calories, 3 grams of protein, 7 grams of fiber, and 4.5 grams of healthy fats. It is definitely not a meal replacement, but it’s a great way to start your day!  
  Happy blending! 

Spring Smoothie

As you probably remember from some posts back, I prefer smoothies over juices. Partly because they are much easier to make (not so much cleaning involved), but also because all the nutrients remain intact - especially the fiber. One of the trickier aspects of making a smoothie is that the texture may not be so amenable. One thing to remember: you can always add more water to manipulate the texture! 

It was probably the ray of sunshine that inspired this smoothie, or maybe it was way too many dinners out this week. Either way- I am so grateful because even my husband said, and I quote: “I could have this drink every day for the rest of life." I couldn’t ask for a bigger compliment! 

Green Smoothie Recipe

2 servings (16 ounces per serving) 

  • 1 cup of mango (fresh or frozen) 
  • ¼ cup of pineapple (fresh or frozen) 
  • 1 cup of arugula (fresh or frozen) *** I used Arugula I had frozen myself
  • 2 tablespoons of fresh mint (preferably) 
  • 1 tablespoon of flaxseeds 
  • 1 tablespoon of chia seeds
  • 2 cups of water, or more, if you want to change the consistency 

Every serving is: 90 calories, 3 grams of protein, 7 grams of fiber, and 4.5 grams of healthy fats. It is definitely not a meal replacement, but it’s a great way to start your day! 

Happy blending! 

Kombucha: The Healthy Alternative to Soda

image

Looking to quench your thirst and kick your soda addiction? Finally, there is a delicious and healthy alternative—kombucha! What is that? Kombucha is a fermented tea that typically includes a mixture of yeast, good bacteria, a natural sweetener and black tea. It’s fizzy like soda but very low in sugar—2 grams per 8 ounce serving versus 27 grams for soda. 

Kombucha Nutrition

Kombucha is known as a functional food, or drink in this case, as it has additional health benefits. Functional foods don’t just provide us with energy in the form of fat, carbohydrates and protein, but they also contain properties that promote health. In this case, kombucha is an antioxidant-rich drink with organic acids, enzymes, probiotics and B vitamins. The organic acids remove toxins from the liver and digestive tract. The enzymes and probiotics aid in nutrient absorption, gut health, waste removal and support immune function, and the B vitamins enhance metabolism.

Raw kombucha is sold in its original flavor or with aromatics like ginger, fruit—ranging from pomegranate to passion fruit and the trending superfood, chia seeds. It has a unique sweet-sour taste that some liken to a great beer. Oh yeah! 

Tips for Kombucha Consumption

  • Make sure your kombucha is raw. Pasteurized kombucha is high in sugar and has very few of the health benefits compared to its raw counterpart because the good bacteria has been destroyed.
  • As it is often made from fermented black tea, most kombucha has a bit of caffeine and a trace amount of alcohol.
  • You can find Kombuchu at local stores or delivered to your front door from Fresh Direct
  • You might even consider making your own!

Have you tried kombucha? What’s your favorite flavor? Let me know @BushwickNutrition 

Written by Debi Zvi, RD, CDN and Alanna Cabrero, MS, RD, CDN

Edited by Tamara Cabrero & NYHRC Team

Originally posted on NYHRC Tumblr