Sandra's Easy Cooking

It’s mid-September and I am still going strong with smoothies. It’s a great way to intake natural vitamins.
Also, it keeps you fuller, happier and healthier.  I rather drink one tall glass full of nutrition than pop a vitamin pill and rely on that entirely.  

I believe in balanced meals, and healthy beverages, so I genuinely try to reduce sugary drinks as much as possible, and I really do not drink anything alcoholic.

I am not a saint, so from time to time I take soda such as Sprite or Ginger Ale, but to be quite honest with you, I really try to avoid it.

Warm tea after a meal is a much better choice, even though we always tend to go for something icy-cold, and that’s really bad since cold drinks after a meal, especially heavy meal makes your food solidify in your belly and it’s hard to digest. Makes sense now, right?!

I enjoy this smoothie so much, and so many other combinations. I drink it either in the morning before my coffee or in the afternoon when I feel a bit sluggish or find myself that I need either one more large cup of coffee or a nap. You know what I mean, right?!

Coffee never affected me in a manner that I can’t sleep or give me an energy boost, but I need my daily two cups of sugarless coffee… And I think that’s a pure coffee addiction for me, nothing else.

Perhaps coffee helps to calm down my headaches, but I imagine that’s because I am drinking coffee for over 20 years, and my body is used to having it at a certain time of the day and if I don’t drink it, it produces headaches.

This smoothie intake became my routine to just drink this before my morning or afternoon coffee to keep me functioning. I found myself actually reducing coffee, going from the full cup in the morning and afternoon, to half dosage.

Why am I writing about coffee?  Well, simply to give you an idea that actually healthy smoothies could help you boost that energy and do you better than a cup of coffee.

I can’t believe, but this is coming from someone who really loves coffee, however, after doing this for more than 5 months, I realized that I am more awake, happier, my mood changed for the better, even though I am still a crazy b**, I can find myself laughing more and do things in a “calmer” way.

So, I think it is doing wonders for me. I have posted many great smoothies on my blog that you might like. Some of them have written health benefits and some don’t.

Health Benefits:

KALE:

Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.

Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in a way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

Vitamin K
Vitamin A
Vitamin C
Manganese
Copper
Vitamin B6
Fiber
Calcium
Potassium
Iron
Vitamin E
Magnesium
Phosphorus
Omega-3 fats
Folate 4%

PINEAPPLE:

Pineapple is an excellent source for the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.

Vitamin C is the body’s primary water-soluble antioxidant, defending all aqueous areas of the body against free radicals that attack and damage normal cells.

Free radicals have been shown to promote the artery plaque build-up of atherosclerosis and diabetic heart disease, cause the airway spasm that leads to asthma attacks, damage the cells of the colon so they become colon cancer cells, and contribute to the joint pain and disability seen in osteoarthritis and rheumatoid arthritis.

Vitamin C
Manganese
Copper
Vitamin B6
Vitamin B
Fiber
Folate
Pantothenic acid
Potassium, copper, manganese, calcium, magnesium, vitamin C, beta-carotene,  thiamin, B6, and folate, as well as soluble and insoluble fiber, and bromelain.

BANANA:

Bananas have been considered one of the healthiest options for fruit consumption for many years due to its impressive nutritional content, which includes vitamins like vitamin C, vitamin B6, riboflavin, folate, pantothenic acid, and niacin, as well as trace amounts of other vitamins.

In terms of minerals, bananas deliver a significant amount of potassium, manganese, magnesium, and copper. Bananas are also good sources of dietary fiber and protein.

Vitamin B6
Vitamin C
Folate
Riboflavin
Manganese
Potassium
Copper
Provides relief from stomach ulcers, and constipation.
Helps with the Kidneys.
Aids in treating piles and anemia
Provides relief from menstrual problems.
Reduces inflammation and keep eyes and bones healthy.

FLAXSEEDS

Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Lignans, which have both plant estrogen and antioxidant qualities, as well as Fiber.

They Can Heal Your Arteries
They Can Contain Beneficial Plant Estrogens
They Can Reduce Your Breast Cancer Mortality by 70%
They Can Protect Against Ovarian Cancer
They Protect Against Radiation Toxicity
omega-3 fats
Vitamin B
Copper
Manganese
Fiber
Magnesium
Phosphorus
Selenium

Print

Kale, Banana and Pineapple Smoothie

Course beverage, Drinks

Cuisine Healthy Choices

Keyword smothie, beverage, healthy, breakfast

Prep Time 5 minutes

Total Time 5 minutes

Servings 1 Serving

Author Sandra | Sandra’s Easy Cooking

Ingredients

• Banana and Pineapple Smoothie1 banana almost ripe
• 1 cup Kale any type on hand
• 1 cup Pineapple
• 1 1/2 cup Coconut water
• 1 cup Ice
• 1 tablespoonful Sweetener
• Sweetener to taste *optional

Instructions

1. The best way to get the kale completely blended is to add liquid and kale first. I did not do that in my picture, but you can try it. After the kale is blended add all the other ingredients!
2. Blend all the ingredients for a minute or two, until everything is combined and smooth texture.
3. Add any sweetener that you prefer. I do not add anything since for me it’s sweet enough but you can add what you like, sugar, honey, stevia, etc.

Recipe Notes

Ripe bananas are very good for smoothies and good for you, in general, not just a great option for banana bread. Make sure to wash kale very well with cold water. Peel pineapple, and slice it into slices or chunks. Use 1 cup and the rest use container and keep in the fridge. If you have Pineapple allergies, use mango or other fruit that you like and prefer. Kale could be replaced with RAW spinach. Try to get organic produce if you can.

[amazon_link asins=’B007TIE0GQ,B00939I7EK,B01FHQVZJ6,B00TKRQWS8′ template=’ProductGrid’ store=’welcosblog00b-20′ marketplace=’US’ link_id=’bdef71e4-69a4-491f-bfb2-d2f6f51a637e’]

With school already in session, I am always making something to be satisfying and quick for my kids to munch on, but at the same time healthy energy boost. They are pretty simple children, sometimes even fresh banana would make them happy, however, freshly made granola always puts the smile on their faces.
Most of the time they just take a handful and run out of the door, but ever so often they sprinkle over their morning cereals or eat it with the yogurt as a healthy after-school snack.

 

It’s extremely easy! Make it over the weekend, place it in a lidded jar, and keep it in your pantry. One handful goes a long way, but it is the most delicious granola combo ever.
You have protein, fiber, sweetness, natural oils, etc. It hits the spot and lifts your mood as well as kills those cravings for something sweet right away. I have shared this recipe with many of my readers that were asking how to make their own granola, and it has always had positive feedback, so I decided that it is a time to share it on my blog too.

The best part is that you really don’t have to use mixed nuts. If you have one kind, use that. Also, any mixed dry fruit would do. If you don’t want to use maple syrup, and you have honey, use the honey.
As I said, this recipe is tested many times, and it tastes really good!

Print

The Best Homemade Toasted Granola

Course Breakfast, Brunch, Dessert, Snack

Cuisine American

Keyword baking,

Author Sandra | Sandra's Easy Cooking

Ingredients

• 2 cups Rolled oats
• 1 cup mixed nuts cashews, walnuts, almonds, pecans, etc.
• 2 tbsp. Flaxseeds
• 2 tbsp. Pumpkin Seeds
• 1 tbsp. brown sugar
• 1/2 cup organic maple syrup or other sweeteners
• 1/3 cup Organic Coconut oil melted
• 1 tbsp. Cocoa Powder
• 1/2 tbsp. Pure Vanilla extract
• 1/2 tsp. Salt

Options to add to baked and cooled granola:

• 1 cup mixed dried fruit
• 1 tsp cinnamon
• 1/8 tsp ginger

Instructions

1. Preheat oven to 350 °F.
2. Combine in a bowl rolled oats, mixed nuts, flaxseeds, pumpkin seeds, and brown sugar.
3. In another bowl combine maple syrup, salt, melted coconut oil, coconut powder, and Vanilla extract; stir well until everything is incorporated.
4. Mix together both mixtures and place onto lined with parchment paper 10x15 Baking Sheet baking sheet.
5. Bake for approximately 30 minutes, depending on you your oven, mixing it every 10 minutes, so it can develop the same color and toast evenly. It has to be toasted, crunchy. It will develop even more crunch after it cools down.
6. Once done, remove from the oven and place to cool down completely before adding dried fruit and spices.
7. After adding dried fruit, place the granola in the jar, close it with the lid and keep it in the pantry or similar.

The Galette is a term used in French cuisine to designate various types of flat round, sometimes flaky, crusty cakes. The beauty of galette is that you can fill it with all kinds of fillings, sweet or savory. I love them all! It’s one of those desserts or pastries that are incredibly tempting and very pretty.

If your galette dough is too thick, the crust will be gummy and chewy, rather than flaky. It does not have to be perfect. Actually, I like it very much when it comes out rustic and in-prefect, but still looks like a taste of home, and beautiful.

What is your favorite galette?
I will have in the next few months more galette recipes, again sweet and savory. This one is sweet, and have that sour and tart taste due to the berries and a gentle squeeze of the lime. If you love that exact taste with a dollop of butter pecan ice cream or vanilla, then you will love this guilty pleasure galette!!!
Now let’s get to this delicious, summer delight, berrilicious recipe.

Print

Triple Berry Galette

Course Dessert

Cuisine American

Keyword pie, sweet, dessert

Author Sandra | Sandra's Easy Cooking

Ingredients

• 1 Pie Crust or make your own.

Homemade Galette Crust:

• 1 1/2 cups all-purpose flour
• 1 1/2 sticks cold unsalted butter cut into pieces
• 1/4 tsp. Salt
• 1 tbsp. Sugar
• 1/3 cup ice cold water

Filling:

• 1 tablespoon Strawberry or Raspberry Jam
• 1 tablespoon all-purpose flour
• 1 tablespoon Sugar
• 1 cup Blueberries
• 1 cup Blackberries
• 5-6 Strawberries or 1 cup raspberries or both
• 1/2 Lime

Addition:

• 1 tablespoons butter
• 1 tablespoon sugar

Instructions

Crust

1. You MAY USE Store bought Crust. Just defrost overnight in the fridge, or 30 minutes on the countertop before using it.

HOMEMADE CRUST

1. Rub the cold, diced butter into the flour, salt, and sugar with your fingers until it’s pretty well combined and looks like breadcrumbs. Mix in the ice cold water and bring the dough together into one lump. Wrap it in plastic wrap or large ziplock bag and store in the fridge for about 30 minutes.

Rolling:

1. Preheat an oven to 400°F (200°C). Place the pastry on a floured surface, roll out into a circle about 16-by-18-inch and 1/16 to 1/8 inch thick. Spread 1 tablespoon of peach or plum jam all around. Transfer the crust in the well greased and floured circular pie pan, or line the pan with a parchment paper. Spread evenly Strawberry or Raspberry jam.  Scatter a spoon of the flour and sugar over the rolled out pastry, leaving a border of about 3-4 inches all around the edge - This will help, so your galette bottom won't become soggy during baking and the game will give a nice flavor, and sweetness.

Filling:

1. Wash and pat dry berries with kitchen paper towel, very gently. Place it in the middle of the disk and over the all-purpose flour and sugar combo. Close the crust over the fruit. Brush the edges of the pastry with melted butter or beaten egg. Add about 1 tablespoon of cubed butter or just use chunks or butter all around the berries, squeeze half of the lime on top over the berries and then dust it all with granulated sugar or any sweetener that you use.

Bake:

1. Bake the Galette in the middle of the oven for 45-50 minutes, or until the filling is bubbling and the crust looks nicely golden brown. Allow it to cool down for a bit and enjoy it with ice cream or a dollop of whipped cream.