Tag Archives: smoothies

Cold-Busting Citrus Smoothie That’ll Save You When Sick Season Hits

When flu season strikes, keep your immune system strong with this citrus-infused cold-busting smoothie. This drink is packed with nutrients, and features two anti-inflammatory agents: ginger and turmeric. Citrus in the form of orange and lemon add a punch of vitamin C, which is a necessity this time of year. For a vegan version, simply sub the Greek yogurt with a dairy-free alternative, like cashew or coconut.

Easy Cold-Busting Citrus Smoothie Recipe

Prep Time: 5 minutes
Total Time: 5 minutes
Serves: 1-2

Ingredients:

1 large sliced banana, frozen
¼ cup full-fat vanilla Greek yogurt
½ cup orange juice, freshly squeezed
½ Tbsp lemon juice, freshly squeezed
½ Tbsp fresh ginger, peeled and grated
¼ tsp ground turmeric
4 ice cubes, or a handful of crushed ice
hemp hearts or chia seeds, to garnish

Directions:

1. Add all ingredients to a blender. Puree until mixture is smooth and creamy, about 60 seconds.

2. If mixture is too thick, add a splash more orange juice and blend.

3. Transfer to glass and garnish with hemp hearts or chia seeds.

Support your immune system with these 25 healing ginger recipes, the best foods to soothe a sore throat and our favourite slow cooker comfort foods.

7 Healthy Food Mistakes That Are Making You Bloated

It’s happened to many of us: you pride yourself on eating healthy – you drink superfood smoothies, eat dark leafy greens or a hearty chickpea salad, and still, somehow, a swollen belly pops out, forcing you to unbutton your pants and sit in bloated discomfort. Bloating isn’t as surprising when you consume foods you know aren’t good for you, but it can be an incredibly frustrating feeling when you do your best to eat healthy.

The gut is made up of billions of microflora that maintain your health – they support the immune system, help with weight loss, prevent disease and uplift your mood. Bloating is usually associated with poor digestion, bad diet, and an overgrowth of unwanted bacteria in the gut, but sometimes even healthy eating habits can lead to that unwanted protruded belly. Here are the top seven healthy culprits triggering a bloated tummy.

1. Cruciferous Veggies

It’s common knowledge that cruciferous veggies, such as broccoli, kale, cabbage, Brussels sprouts and cauliflower, are some of the most nutritious and antioxidant-rich foods, but they also have a bad rap for inducing a bloated belly and embarrassing gas. These veggies contain raffinose, an indigestible carbohydrate that passes through the digestive system without being broken down. When it reaches the large intestine, bacteria feed on it, releasing gas and causing a bloated belly.

This isn’t a reason to remove these veggies from your diet altogether. Sometimes lightly steaming or cooking these vegetables make them more digestible and easier to chew, so they can break down further. Populating the gut with good bacteria through fermented foods like kimchi, kefir or sauerkraut can also help.

2. Superfood Smoothies

Smoothies are an easy way to get powerhouse vitamins, minerals, protein, fat and fibre all in one quick drink – but, sometimes when all of these ingredients combine together, a distended belly is the result. For some, combining fruit and protein or fruit and fat is a digestive nightmare.

To make your smoothie more gut-friendly, try adding fermented protein, fermented greens powder, kefir, dairy-free coconut yogurt or digestive spices like ginger and turmeric.

3. Beans, Beans the Magical Fruit

Everyone knows this rhyme because beans, like chickpeas, kidney beans, lentils and soybeans, are notorious for causing bloating and gas. Many vegans and vegetarians subsist on beans as an essential plant-based protein source. They’re also packed with heart-healthy fibre, minerals and vitamins, making them an optimal choice for any healthy eater. But, like cruciferous veggies, beans also contain raffinose, an oligosaccharide that remains undigested until it reaches the colon, when gas-producing bacteria feed on it, and voila, the bloat and gas duo begin.

Luckily, soaking dried beans overnight helps to reduce the gassiness. Cook them with seaweeds like kelp or kombu to increase their digestibility further.

4. Refreshing Watermelon

Watermelon may be a refreshing summertime fruit, but it’s also a bloating nightmare for some. You think you’re being healthy by skipping out on sugary dessert and opting for this juicy treat instead, but sadly, you may end up in a post-meal bloat-fest. Watermelon contains a variety of short-chain fermentable carbohydrates that are poorly absorbed by the gut and then fermented by bacteria, causing unwanted abdominal bloating.

Try fruits like pineapple or papaya instead, which contain natural enzymes that help with digestion.

5. Whole Healthy Grains

Whole grains like whole wheat, spelt, kamut, rye and barley can be found in salads, wraps, bread and pasta. These fibre-rich grains help eliminate waste and toxins from the body, but they also contain gluten and fermentable carbs like fructans. If there’s an underlying gluten sensitivity, which many people have, these gluten grains can cause mild to severe abdominal pain and bloating. The gas-producing bacteria in the colon will feast on the fructans, also leading to bloating and unwanted gas.

Switch to gluten-free recipes (check out these 30 delicious gluten-free dinner ideas) and grains like quinoa, rice or gluten-free oats as a healthy alternative that will beat the bloat. Or, try spelt, wheat or kamut in a sourdough or sprouted bread to increase the digestibility.

6. Onions and Garlic

Onions and garlic are the base ingredients of most dishes, adding flavour and also immune support, but, like other foods on this list, they contain fructans that poorly pass through the small intestine and are then fermented by gas-producing bacteria in the colon, leading to bloating and flatulence.

Switch to other alliums like chives, or the green tops of scallions and leeks that are easier to digest. Use different flavours to build your dish like ginger, cumin or turmeric.

7. Drinking Too Much Water During Meals

Most people are dehydrated and, in an effort to consume more water, drink lots of fluids during meals. Drinking while eating actually dilutes important digestive juices, so food doesn’t get digested properly, which leads to bloating. Slowly sipping small amounts of fluids during a meal, drinking before eating or at least 30-60 minutes after a meal will help prevent bloating.

Not everyone will experience bloating from these healthy foods, but if you feel the bloat coming on, it’s usually a sign your gut needs some love and support. Remember to eat fermented foods full of good bacteria (think kimchi, kefir and sauerkraut), try a probiotic or eat a low FODMAP diet that limits bloat and gas-producing foods, like the ones mentioned above.

Looking for more gut-friendly tips and recipes? Here are 30 Tasty Ways to Eat More Fermented Foods along with 15 Flavour-Packed Foods to Boost Your Gut Health.

4 Super Healthy Smoothies You Need to Try

Eating healthy sounds easy enough — stay away from sugar, carbs and salt, and eat tons of nutrient-rich foods. But the problem isn’t so much what to eat, but when to find the time to gather ingredients, prepare, cook and have a sit-down meal.

Here are four easy, nutritious smoothies that’ll give you the healthy boost you need, no matter what time of day. Whether you’re looking for a boost of vitamin C to fight off an oncoming cold, an antioxidant or green cleanse, or you need a healthy substitute for your daily sugar fix, we’ve got you covered.

vitamin-c-boost

1. The Vitamin C Boost

 

Ingredients:
1/4 cup pineapple, diced
1/4 cup strawberries, stemmed and diced
1/2 orange, peeled
1 small carrot, sliced
1 small tomato, sliced
Juice of 1/2 lemon
Handful of ice

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Directions:
Blend ingredients together until smooth.

antioxidant-rich

2. Antioxidant Rich Green Tea and Blueberry

 

Ingredients:
2 Tbsp water
1 green tea bag
1 tsp honey
1/2 cup blueberries
1/2 banana
1/4 cup light vanilla soy milk
Handful of ice

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Directions:
Boil water and steep tea bag in it for 3 minutes. Meanwhile, blend blueberries, banana, soy milk and ice in blender until smooth. Add honey to the tea and pour it in the smoothie, stir and serve.

green-and-clean

3. Green & Clean

 

Ingredients:
1/2 avocado
1/4 cup blueberries
1/2 banana
A few slices cucumber
1/3 cup of kale, chopped
Sprinkle of cinnamon
Handful of ice

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Directions:
Blend the avocado, blueberries, banana, cucumber, kale and ice together and then sprinkle cinnamon on top.

the-sweet-fix

4. The Healthy Sweet Fix

 

Ingredients:
1/3 cup strawberries, stemmed and diced
1/3 cup raspberries
1/4 cup vanilla Greek yogurt
Sprinkle of cacao powder
Handful of ice

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Directions:
Blend strawberries, raspberries, yogurt and ice together, and then sprinkle cacao on top.

12 Best Juice Bars Across Canada You Need to Try

Most people with juicers at home will agree that although the end result can be rewarding, it’s the clean up afterwards that makes it a chore. Pair that with a few failed juicing experiments and your juicer might start collecting dust. Needless to say, some things are best left to the professionals.

Here are 12 different spots from coast to coast that are all about keeping you refreshed and energized with their cold-pressed juices, smoothies and more. Whether you’re a cold-pressed juice fanatic or not, Canadian juice bars are making their mark (and they’ve got some pretty cool names, too).

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instagram.com/crujuice

CRU Juice (Calgary, AB)

With a clear knack for marketing, the slick look of Cru’s cold-pressed juice and clever names like “Menage a trois” (a blend of almonds, cashews and hemp seeds, sweetened with maple syrup and vanilla) or “The Big O” (a naval and blood orange combination), have helped make this spot the go-to juicery Calgary. Attention-grabbing names aside, their juices are well-made and worth every penny. Why the Cru, you ask? Well, because it means “raw” in French.

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instagram.com/enviehalifax

enVie: A Vegan Kitchen (Halifax, NS)

Halifax’s premier vegan restaurant isn’t just focused on serving nice plates of food. The front half of the restaurant offers a lot of take-away options, including a line of invigorating juices, like the “ABC” made with apple, beet, carrot (get it?), ginger and lemon.

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instagram.com/freshrestaurants

Fresh (Toronto, ON)

Whipping up cold-pressed juices before it was a fad, this healthy Toronto dining staple has been around since 1999. Today, there are four locations downtown, all offering up a healthy drink menu that’s just as varied as their food menu, with choices of fruit-based juices, unique milk varieties, green smoothies and a ton more.

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instagram.com/glowjuicerybc

Glow Juicery (Edmonton, AB and Kelowna, BC)

You’ll find this refreshing juice producer in both Edmonton and Kelowna. In addition to selling a variety of “glow” blends like the “Sky Glow” (pear, cucumber, lemon and mint), the juice bar also offers different types of juice cleanse packages if you’re looking to try a purely liquid diet for a few days.

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instagram.com/juicetruck

The Juice Truck (Vancouver, BC)

The first cold-pressed juice truck in Canada is a go-to for many Vancouverites, with their long list of refreshing and creative drinks like the Blueberry matcha smoothie or “The Remedy,” made with pineapple, kale, mint and ginger. I’ve heard the latter is rumoured to cure hangovers!

If you aren’t much of a truck chaser, not to worry. They’ve got a bricks and mortar location on West 5th Avenue as well.

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instagram.com/jusubar

Jusu (Victoria, BC)

Victoria’s original juice bar has now grown to a four-location family around the small coastal city. They pride themselves on using only organic ingredients to create their juices and nut milks. There’s a lot to choose from here, but you should definitely try the “Hawkeye,” made with apple, orange, carrot and tumeric. It won’t disappoint, unlike the superhero by the same name in the latest Avengers movie. Just saying…

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instagram.com/juspur_

Juspur (Montreal, QC)

Go green at this popular Montreal juice bar with the “V4,” a healthy mix of parsley, romaine, spinach, cucumber and celery or try something uniquely sweet by cracking open an “L1,” an interesting mix of Swiss chard, pear and more or the “L3,” which includes almond milk, butternut squash and maple syrup. Variety is the spice (juice) of life, after all.

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instagram.com/krokodilepear

Krokodile Pear (Vancouver, BC)

Taking a slightly different approach to juicing, Krokodile’s menu changes with the seasons. Like when B.C. blueberries come into season (hint: that’s right now), you should expect their juices to taste as fresh as can be. Once the weather starts to cool off in the fall, expect beets and stone fruits to start filtering onto the menu.

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instagram.com/liveorganicraw

Live Food Bar (Toronto, ON)

Around since 2002, Live has been a consistent hot spot for health-conscious Torontonians since day one. Even if a raw food meal isn’t up your alley, you can appreciate their juices and rich smoothies like the “Butterscotch Ripple,” a deceiving indulgent blend of coconut cream, banana, dates, vanilla and much more. Sounds good to me!

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instagram.com/refueljuicebar

Refuel Juice and Salad Bar (Toronto, ON)

Swing by Refuel for a build-it-yourself salad for a super healthy and filling lunch, but you’ll need something to wash it down with. Try a bottle of the “Fresh Mojito,” which includes grapefruit, lime and mint, will definitely do the trick.

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instagram.com/thrivejuiceco

Thrive Juice Co. (Saskatoon, SK)

Saskatoon’s bright and airy juice bar on the corner of 20th Street and Avenue B is just one more business helping to revitalize the Riversdale neighbourhood in the city’s downtown. Speaking of revitalizing, try sipping on one of Thrive’s organic juices for a little pick me up. They even offer weekly juice deliveries straight to your door.

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instagram.com/wildandraw

Wild and Raw (Calgary, AB)

Think twice about grabbing a big, calorie-ridden frappucino from the Starbucks across the street and perhaps opt for a more fulfilling drink from Wild and Raw. Stay cool in the summer heat with the “Berry Spicy Kapha,” a unique blend of Saskatoon berries, beets, ginger, lemon and cayenne pepper for a little heat.

Dan-Clapson-Avatar Dan Clapson is a food writer and culinary instructor based out of Calgary. He is constantly creating new recipes and striving to expand his culinary horizons. He thinks yam fries are overrated.