The beauty of super foods is that they are nutritionally economical. Instead of packing a hefty lunch, we can get ample vitamins and minerals from a few clever combinations, since these foods deliver more nourishment and benefits per calorie than other foods on their own. Loaded with antioxidants to combat the wear and tear a body receives from stress, pollution and a poor diet, these phytonutrients increase energy, strengthen immunity, and battle cellular depletion, cancer, heart disease, and the effects of aging.
Super foods can help you optimize your overall wellness and health and aid your springtime workouts, whether you do an early morning Pilates session or brisk walk to Bart.
The simplest way to incorporate these wonder foods into your diet is to simply add more fruits and veggies, an easy task since the warmer months bring an abundance of fresh, delicious produce to our local farmers’ markets. Think vibrant colors when selecting foods: avocados, papayas, pomegranates, kiwis, berries, greens, herbs and citrus all boast high on the antioxidant chart. Aim for eight to ten daily servings (1 serving= ½ cup veggies, 1 cup of leafy greens, or a medium-size piece of fruit) per day. With a little practice, eating super foods will become second nature.
1 teaspoon minced garlic
Sea salt and freshly cracked pepper to taste
2 tablespoon unfiltered apple cider vinegar
1 lime (juiced)
4 tablespoons virgin olive oil
¼ teaspoon red chili flakes (optional)
1 tablespoon mint (chopped)
2 large ruby red grapefruit (segmented)
2-3 ripe Hass avocado, cut into ½-inch cubes or sliced
1 cup papaya, cut into ½-inch cubes or sliced
1 cup fennel root, thinly sliced.
4 cups water cress or arugula (washed and dried)
4 tablespoons pomegranate seeds
4 tablespoons walnuts
Lean out with these savory muffins… perfect for postworkout!
Ready in 40 minutes • Makes 12 servings
All ingredients -ORGANIC
Turkey Tip: Look for “ground turkey breast meat,” otherwise you may get meat from the leg of the turkey, which contains 15 percent more fat.
Poultry Cooking Tips: Ground poultry should be cooked to an internal temperature of 165F. Insert a thermometer into the ground meat on an angle to get the best temperature reading.
Rosemary: Adding this herb to prepared meat dishes may decrease the presence of harmful fats that form during cooking. SWEET
Spuds: Not only do they up the slimming fiber content, sweet potatoes act as the emulsifier in this recipe, working like an egg to make everything stick together.
Nutrients per serving: Calories: 90, Total Fats: 3.5 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 35 mg, Sodium: 110 mg, Total Carbohydrates: 4 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 11 g, Iron: 1 mg Nutrients per serving (1 muffin, 89 g):Calories: 123, Total Fats: 2 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 50 mg, Sodium: 117 mg, Total Carbohydrates: 12 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 14 g, Iron: 1 mg
Happily, I am now never without kale for my smoothies. Morning smoothie making is quick and easy. Into the blender go two to four kale cubes with my protein shakes. Here is Sometimes I throw some parsley into the mix for even more green goodness and additional detoxifying .
A Powerhouse of Nutrition
Kale is a food superstar. Kale has THE most nutrition per calorie of any plant. This member of the cabbage family contains powerful phytochemicals known to fight cancer. It is loaded with calcium, iron, and vitamins A, C, and bone-building vitamin K. Two cups of kale contain about 4g of protein and 3g of fiber.
The Mars /Venus shakes is a powerful potion for the balance of brain chemistry. This formula( undenatured whey) is dense with nutrients for optimal brain chemistry specifically and individually for the needs of men and women. These shakes are simple to make and provide immediate and profound results. This month’s shake will not only awaken and tickle your tastebuds but will provide you with an extra serving of brain food.
Extra virgin coconut oil is a healthy fat which cannot be stored in the body as fat, High in Lauric acid which is in mother’s milk and is an anti viral .
Flax seeds are high in omegas.
Pine nuts are a fat burning food and almonds stimulate brain cells while delivering oxygen to the brain.
Aloe Vera juice provides healing minerals, possesses anti-inflammatory ingredients and boosts production of white blood cells.
Maca powder is an adaptagen grown in the high altitudes of Peru. Maca is beneficial for hormonal balance, enhancing the libido, energy and focus.
Cacao is the natural unsweetened state of chocolate which stimulates PEA (love hormone) in the brain.
Beet powder is high in the mineral lithium which can help your body to stimulate healthy brain chemistry and protect your brain against the negative effects of both refined sugar and food additives.
Goji berries are one of the highest forms of anti oxidants and provide 500 times more vitamin c than most fruits. Goji berries may used to aid in mild depression.
Chocolate Raspberry Royale
2 scoops of Mars/Venus super foods shake mix
1 tablespoon extra virgin coconut oil
1.5 oz aloe vera juice
1 tablespoon Maca powder
1 tablespoon Cacao powder
3 tablespoons of pine nuts
1 teaspoon beet powder
1/4 cup of o fresh or frozen raspberries
3 tablespoons of Goji berries
6-8 oz. of water (according to desires consistency)
Few ice cubes
Put all ingredients in a blender, pulse for 3 beats and then blend until smooth.
Add additional water or almond milk if a thinner consistency is desired.
Here’s a delicious, healthy, and easy to make frittata that can be enjoyed for a lazy Sunday brunch, luncheon with friends, or as a light evening meal.
The spring, organic vegetables used in this dish may be found at your local farmers’ markets throughout springtime and well into the summer months. The vegetables will give you a divine supply of folic acids, Vitamins A and C, and are a very good source of magnesium, fiber, potassium, folate, copper, riboflavin, and phosphorus (and that is just for starters). Fresh, organic cage-free eggs are a wonderful addition to most diets. Contrary to previous beliefs, moderate consumption of eggs does not have a negative impact on cholesterol. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to the study, regular consumption of eggs may actually help prevent blood clots, stroke, and heart attacks. Recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may in fact improve it.
Oh how we love eggs! Let us count the ways: They are great for the eyes. According to one study, an egg a day may prevent macular degeneration due to eggs’ carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily absorbed by our bodies from eggs than from other sources and may lower the risk of developing cataracts. They are a muscle builder and rejuvenator. One egg contains six grams of high-quality protein and all nine essential amino acids. They are one of the only foods that contain naturally-occurring vitamin D. They are a good source of choline. One egg yolk has about 300 micrograms 0f choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. They contain the right kind of fat. One egg contains just 5 grams of total fat and only 1.5 grams of that is saturated fat. So enjoy your new perspective and healthy respect for eggs as you celebrate the divinity of a mindful palate.
Just in time…a delicious and healthy dessert recipe just as the warm weather months are upon us. Actually, you may serve this delight as an exhilarating ending to a meal, or as a palate-cleansing intermezzo between courses of a formal meal.
This sweetly tart, refreshing sorbet, is creamy like a rich ice cream. We have chosen to use luscious buttermilk due to its immense nutritional benefits. Buttermilk is lower in fat than regular milk, but is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus. Buttermilk is made by adding cultured bacteria to low-fat or fat-free milk, just like yogurt. Buttermilk’s active cultures fight bad bacteria and help stimulate the immune system. The live cultures provide its distinctive rich, creamy texture and a host of health benefits. Those with digestive problems are often advised to drink buttermilk rather than milk, as it is more quickly digested.
The lemon cleanse used in this dish as a sweetener has molasses which adds trace minerals and iron to this delightful dish. This dessert can be used as a digestive aid as the super lemon cleanse eliminates the build up of toxins in the body and enhances digestion with pre- and probiotics. Presenting the sorbet in the natural lemon shells is aesthetically bodacious and will be worthy of applause, however your real reward is sharing the gift of wellness with your loved ones!
You’ll need one lemon per person. Make sure the end (not the stem end) has a nice shaped â€œbumpâ€ and try to purchase uniform lemons). You will also need an ice cream maker for this recipe.
6 large Meyer lemons
Zest of 3 lemons (in addition to lemons above) – finely chopped (may use also for additional juice, if needed)
4 scoops of Mars/Venus Super Lemon Cleanse
1/4 cup of sparkling mineral water
1 quart buttermilk
1 teaspoon fine sea salt
½ teaspoon of ground pink peppercorn
1 teaspoon of finely minced fresh rosemary
Sprigs of mint and/or fresh berries (for garnish)
1. Cut off the top 1/3 of the Meyer lemons (not the stem end) and reserve for the â€œcap.â€ Using a grapefruit spoon, hollow out each lemon (careful not to puncture the bottom). Remove juice and flesh and put in juicer or strain to make 1/2 cup of juice. You may add additional fresh lemon juice if needed to make the half cup.
2. Level the bottom of the lemons by making shallow cut on the outer skin of the bottom of each lemon shell (careful not to cut through to the inside of the lemon). This will make them sit straight and not fall over when placed on a plate. Place lemon shells in freezer. Lemon shells may be done up to 24 hours in advance.
3. Combine the lemon juice into bowl with the lemon cleanse and whisk (using a wire whisk) until blended and lemon cleanse is dissolved. Add sparkling mineral water and whisk lightly to incorporate.
Whisk in buttermilk. Add salt, pink peppercorn, rosemary and lemon zest. Whisk until the mixture is smooth. Chill in refrigerator for several hours or overnight.
4. Freeze the mixture in an ice cream maker according to the manufacturer’s directions.
5. Spoon the lemon sorbet into frozen lemon shells, place on caps, and refreeze.
6. Before serving, garnish with a sprig of mint and fresh berries.
Here’s a delicious, healthy, and easy to make frittata that can be enjoyed for a lazy Sunday brunch, luncheon with friends, or as a light evening meal. The spring, organic vegetables used in this dish may be found at your local farmers’ markets throughout springtime and well into the summer months. The vegetables will give you a divine supply of folic acids, Vitamins A and C, and are a very good source of magnesium, fiber, potassium, folate, copper, riboflavin, and phosphorus (and that is just for starters).
Fresh, organic cage-free eggs are a wonderful addition to most diets. Contrary to previous beliefs, moderate consumption of eggs does not have a negative impact on cholesterol. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to the study, regular consumption of eggs may actually help prevent blood clots, stroke, and heart attacks. Recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may in fact improve it.
Oh how we love eggs! Let us count the ways:
So enjoy your new perspective and healthy respect for eggs as you celebrate the divinity of a mindful palate.
6 eggs, beaten
1/2 cup raw milk or unsweetened almond milk, or raw goat milk
1 tablespoon coconut oil
3 cloves of garlic, minced
1 cup sweet white onion, sliced
1/2 cup chopped asparagus
1/2 cup sliced zucchini
1/2 cup yellow squash
1/2 cup halved cherry or pear tomatoes
1/2 cup baby spinach
1 tablespoon chopped parsley leaves
1 tablespoon thyme
1 teaspoon cumin
pinch of cayenne pepper
sea salt and freshly cracked pepper to taste
1. Preheat oven to broil setting.
2. In medium size bowl, using a whisk, blend together eggs, milk, cumin, cayenne pepper, freshly cracked pepper, and sea salt.
3. Heat 12-inch, oven safe sautÃ© pan over medium-high heat. Add coconut oil to pan and melt. Add onion, garlic, asparagus, zucchini, squash and sautÃ© for 3-4 minutes. Pour in egg mixture and stir with a rubber spatula.
4. Add tomatoes, spinach, thyme, and lower heat to medium-low. Cook for four minutes or until the egg mixture has set on the bottom and begins to set on top.
5. Place pan into oven and broil for 3 to 4 minutes, until lightly browned and fluffy. Remove from pan and cut into six servings. Sprinkle with parsley. Serve immediately.
This colorful spring classic has been updated with brown rice to deliver silica, magnesium and an array of B vitamins. Additionally it is chock full of fresh seasonal veggies. This risotto dish is cooked in the oven, eliminating the need for constant stirring, making this dish easy to prepare while abundant in nutrients.
Traditionally risotto is finished with Mascarpone cheese; however using Greek yogurt as we did in this recipe provides a healthier option. The yogurt creates a creamy consistency and scrumptious impression on the palate. Use fresh seasonal veggies from local farmers market and change them out according to availability to create a new dish with each season.
Serve alone or as a side dish. For additional protein add grilled chicken, lean steak or grilled/poached seafood on or to the side.
1 tablespoon virgin coconut oil
1 medium sweet onion, chopped
1 cup short grain brown rice
3 clove garlic, minced
1/2 cup dry white wine
3 1/2 cups vegetable stock (preferably frozen from gourmet health food store)
2 cups asparagus, ends trimmed, cut into 1-inch pieces.
1 cup sugar snap peas, shucked
1 cup diced red bell pepper (1 medium pepper)
1 cup sliced or shaved fennel
2 cups / broccolini, broccoli or broccoli rabe
1 cup freshly grated Parmesan cheese (optional)
1/4 cup chopped fresh flat leaf Italian parsley
¼ cup chopped fresh basil
2 tablespoons chopped fresh thyme
1/2 cup chopped fresh chives
2 cups of fresh baby spinach
1 1/2 teaspoons freshly grated lemon zest
½ cup low-fat Greek yogurt
Sea salt and freshly cracked pepper to taste.
1. Preheat oven to 425 °F.
2. Heat coconut oil in a Dutch oven or ovenproof high sided skillet over medium heat. Add onions and cook, stirring occasionally, until softened. Stir in rice and garlic; cook, stirring, 1 to 2 minutes. Stir in wine and simmer until it has mostly evaporated. Add stock and bring to a boil. Cover the pan and transfer to the oven.
3. Bake until the rice is just tender, 45 minutes or so.
4. Shortly before the risotto is done, steam asparagus, peas, fennel broccoli and bell pepper until crisp-tender.
5. Fold the steamed vegetables, Parmesan, parsley, basil, thyme, chives, spinach, lemon zest, yogurt, sea salt and pepper into the risotto.
6. Garnish with sprigs of fresh parsley.
The Super Lemon Cleanse used in this recipe assists with daily cleansing, a boost in energy levels and supports healthy brain chemistry. The Super Lemon Cleanse in addition to the yogurt have pre and pro biotics which act as a digestive aide. In addition, the lemon cleanse has freeze dried Aloe Vera and lemon which help to support the liver to release impurities efficiently from the body as well as burn fat. The cleanse also has 70 ionic trace minerals, vitamins and molasses which add iron to the mix.
In addition to this bountiful wellness bouquet that the Super Lemon Cleanse delivers, this parfait is also an ample supply of antioxidants (ripe berries and acai) and minerals with the nuts.
Feel confident about indulging into this delight.
24 ounces of Greek low fat yogurt ( may substitute goat milk yogurt)
4 scoops of Mars /Venus Super Lemon Cleanse
2 tablespoon fresh Meyers lemon juice
1 tablespoons finely grated lemon peel
Pinch of Celtic sea salt
1 tablespoons fresh mint chopped
6 mint leaves for garnish
1/2 cup walnuts
1/2 cup pine nuts
½ cup hulled strawberries
½ cup raspberries
3 tablespoons Acai pulp( found in frozen food at health food stores)
½ cup blueberries
½ cup blackberries
1. Whisk yogurt, lemon cleanse, lemon juice, lemon peel, mint and salt in medium bowl to blend gently, set aside.
2. Combine strawberries and raspberries in a cuisinart or blender and give 2 quick pulses, set aside. Give Acai, blueberries and blackberries 2 quick pulses also and set aside.
3. Layer 2-3 ounces of lemon yogurt in each wineglasses; top with equal layers of strawberry and raspberry mixture, a second layer of pine nuts, a third (2-3 ounce) layer of lemon yogurt, a fourth layer of walnuts, ending with a layer of blueberry and blackberry mixture.
4. Distribute all ingredients equally when assembling.
5. Before serving garnish with a small dollop of yogurt and a few blackberries on top with fresh mint leaves as before serving with a mint garnish.
Can be made 1 day ahead. Cover with plastic wrap and chill. Cover and chill remaining strawberries.
This Valentine’s Day you can enjoy your sweet treats and benefit from them as well. Decadent chocolate truffles that melt in your mouth, formulated for optimal brain chemistry and overall improved health? It sounds too good to be true, but it’s not. This adored delicacy will soothe your soul, create oxytocin, boost your libido, and deliver dense nutrients all in one little morsel.
These truffles are made with the Mars/Venus Super Foods shake mix which is loaded with a variety of superfoods, and is specifically created to establish healthy brain chemistry that supports men and women in today’s demanding and high stress world.
Some of the additional ingredients in this recipe provide their own benefits as well:
Indulge in these elegant truffles simply for curative qualities and rich flavors of wellness.
Makes 24 truffles
2 scoops Mars/Venus shake mix
1 tablespoon molasses
1 tablespoon virgin coconut oil (liquefied)
1 tablespoon of each nut finely chopped in a mini Cuisinart: Pine nuts, almonds, walnuts, Brazil nuts (reserve some ground nuts for dusting truffles)
2 teaspoons of finely chopped orange rind
2 teaspoons of Cacao (reserve additional tablespoon for dusting truffles)
1 teaspoon cinnamon
1 teaspoon sea salt
1 tablespoon finely chopped Goji berries (also in mini Cuisinart)
1. Line a plate sheet pan or plate with plastic wrap and set aside.
2. In a large bowl, mix the Mars/Venus shake mix, molasses and oil until smooth.
3. Add nuts, orange rind, cacao and cinnamon. Mix with a wooden spoon until all is blended.
4. Scoop a heaping teaspoon of truffle mix into clean hands, and mold into ball shapes.
5. Roll ¼ of the balls into cacao powder and place on plate, roll ¼ of the balls into the nuts and place on plate, dust ¼ of the balls with sea salt and place on plate, roll 1/4 in finely chopped Goji berries and place on plate.
6. Cover the plate of truffles with plastic wrap and freeze for 15 minutes before serving. May be served at any time after 15 minutes.
Antioxidant Blast Truffle
1 tablespoon of dried blueberries (finely chopped)
1 tablespoon of dried tart cherries (finely chopped)
Add to the Deep Chocolate Truffle recipe above.
Libido Lift Truffle
1 tablespoon Maca powder
1/8 teaspoon cayenne pepper
1/4 teaspoon nutmeg
Add to the Deep Chocolate Truffle recipe above.
1 teaspoon minced ginger
1 teaspoon ground cloves
½ teaspoon Chinese five-spice
Add to the Deep Chocolate Truffle recipe above
Forget about your dieting history! You have a brand...
Are you looking for expert advice about wellness/nutrition,...
In just a few weeks (2-3 classes / week), you will...
Strengthening exercises for the Spinal Extensors (Erector...
Super alkaline foods The beauty of super foods is that...
11100 San Pablo Avenue, Suite #109
El Cerrito, CA 94530
“I credit Ronda’s knowledge and precision with my ability to gain strength and muscle safely and get back to activities that I love.”