Potassium, Sodium and Chloride

How often have all of us heard someone say that they are eating bananas for the potassium and wondered what that meant or why anyone cared about their potassium intake?  When I was young my mother was always eating bananas for the potassium since she had high blood pressure.  It was decades later before I understood what was going on.  Since I assume that many of you didn’t learn this in school either I thought I would explain it so we all understand why we should care about our electrolyte intake and our ratio of potassium to sodium.

Potassium (K), sodium (Na) and chloride (CI) are all electrolytes (mineral salts) which conduct electricity when dissolved in water.  These electrolytes serve important functions in the body including playing roles in the maintenance of: water balance, kidney and adrenal function, acid and base balance, muscle and nerve function, and heart function.  Doctors have known for years that diet high in sodium and low in potassium was associated with high blood pressure. Additionally many studies have showed that a high-sodium and low-potassium diet is associated with both the development of both cancer and cardiovascular disease.  I hope you are starting to see that the balance of these electrolytes in your body matter, a lot!

I will not be talking much about chloride because chloride coexists in nature with sodium and table salt is actually sodium chloride (NaCI).  Foods which contribute sodium to your diet also provide chloride.  Sodium and chloride are highly bioavailable and are typically absorbed in the small intestine.  However people who experience intestinal malabsorption (either due to disease or GI infections) can find themselves sodium deficient.  People who experience severe diarrhea and vomiting can experience sodium and chloride deficiencies.  Healthy people are unlikely to be sodium deficient.

Most Americans consume a potassium to sodium ration (K:Na) of 1:2 or lower.  What that means is that they are consuming twice the amount of sodium as they are potassium.  However the problem is that scientists think the ratio should be 5:1 (potassium to sodium) or higher.  Now the question becomes how do we increase our potassium by 10 times and that is one way to look at the problem that we are faced with.   However don’t forget that you can always decrease your sodium as well. The good news is that fresh fruit and vegetables are packed with potassium while being low in sodium.   Most fresh produce contains at least 100 grams of potassium to a few grams of sodium.   Here are a few examples of foods comparing milligram of potassium to sodium so that you can see the difference in natural versus man-made items:

Acorn Squash, 1 cup cubed and baked (896:8)

Apple, 1 medium (182:2)
Asparagus, ½ cup (165:1)
Avocado, ½ (680:5)
Banana, 1 medium (467:1)
Black strap molasses, 1 tablespoon (498:11)
Bread whole wheat, 1 slice (71:148)
Cantaloupe, 1/8^th of a large (315:9)
Catsup, 1 tablespoon (72:178)
Chickpea, 1 cup cooked w/o salt (477:11)
Ham lunchmeat 1 slice (56:283)
Mozzarella, 1oz part-skim (24:132)
Mustard, 1 tablespoon yellow (24:168)
Orange, 1 medium (263:1)
Parmesan, 1 tablespoon shredded (5:85)
Potato, 1 medium (782:6)
Prunes, 1 medium (63:0)
Pudding mix, fat-free sugar-free chocolate , 1 svg prepared (122:318)
Quinoa, ¼ cup uncooked (314:8)
Tomato, 1 medium raw (444:5)
Tomato, 1 cup canned whole (530:440)
Soup Cream of Tomato, 10.75 oz can (644:1690)
Soy sauce, 1 tablespoon (64:871)
Swiss cheese, 1 oz (31:420)

I intentionally included a number of foods that I think are commonly found in the American diet.  The reason was to show you how much sodium is in a tiny amount of these processed foods.  Did you notice that the man-made food (except canned tomatoes) contains more sodium than potassium but that the opposite is true of the natural items? Why do processed foods contain so much sodium?  Salt was originally added to food to delay spoilage.  However when you read the ingredient labels of food now you will see that there are chemical preservatives added for that job. Salt is primarily added to food because our tastebuds have all grown to expect it.  When you eat a diet full of salt and give up the salt food initially tastes bland.  Since most Americans consume a lot of sodium food processors continue to use a lot of sodium to make their food appealing to the majority of consumers.

Since so many of us consume a diet low in potassium should we be worried about potassium deficiency?  According to Dr. David Katz deficiency of potassium is not common but does occur.  Conditions which cause fluid shifts (like surgery or being in the hospital), or metabolic imbalances (such as diabetes) can produce life-threatening potassium imbalances.  Potassium deficiency at less dangerous levels results in symptom which can include:  high blood pressure, heart rhythm disturbances, muscle weakness, paralysis, mental confusion and irritability.  All this just from eating a diet low in fresh fruit and vegetables and high in sodium?  Did you realize that there are few commonly used items that rob your body of potassium?  Drinking alcohol and taking aspirin also reduce your potassium levels as do taking diuretics.  Eek!  I don’t know about you but I think it is simpler to eat my fruits and veggies than to think about this.  Also remember that herbal diuretics can reduce your potassium so you should use those sparingly as well.

The elderly are at a higher risk for potassium deficiency as are athletes.  In the elderly the problem is typically due to inadequate intake or diuretic use (common with cardiovascular disease), but in athletes the issue is usually potassium loss through sweat.  If you spend a lot of time exercising (and therefore sweating) it is recommended that you should be consuming additional potassium (produce).

I don’t recommend that anyone take potassium in supplement form since it can cause nausea, vomiting and diarrhea.  Consuming fresh vegetables and fruits in their natural form are unlikely to cause problems.  People with kidney problems need to be careful with how much sodium and potassium they include since the kidney is what balances our electrolytes. If you have kidney disease you need to talk to you doctor before you dramatically change the intake of potassium or sodium containing foods.  The adequate intake (AI) of 4,700mg/day for adults is recommended. However it is worth knowing that our ancient ancestors are thought to have eaten more than 10g of potassium per day.

What about sodium is there any easier way to lower it?  Actually it is easy to lower your sodium intake but it involves eating a diet which is once again based on whole plant-based foods.  Once you start reading labels and focusing on sodium content I think you will be shocked by the amount of sodium in foods. I was very surprised by the amount of sodium in bread and canned tomatoes.  Most bread is also a problem because it frequently contains both high fructose corn syrup and soy protein isolates not to mention preservatives and other things that I don’t eat.  Canned tomatoes contain not only a lot of sodium but also BPA.  *sigh* Sometimes it feels like nothing is safe to eat anymore doesn’t it?

There is no RDA for sodium but a daily intake of 115mg (which is very easy to both reach and to exceed) is considered essential.  According to Dr. David Katz 500mg per day is recommended, and we reach and typically exceed that every day either without adding salt to food or eating processed food if that makes you feel better about eating a diet like ours.  It is estimated that our ancient ancestors consumed less than 1,000mg of sodium per day, far less than the 4,000mg+ which the average American now consumes daily.

Asian foods tend to be very high in sodium so be careful with your use of soy sauce, liquid aminos, miso, and other Asian condiments and sauces.  As much as I love Asian food, I try to keep our consumption to a minimum so that our average sodium intake doesn’t get out of control.

If you still eat cheese that is also a hidden source of sodium that you should keep in mind. Cheese like feta is particularly high in sodium.  In addition to sodium, cheese contains an abundance of saturated fat which isn’t good for your arteries and it increases your levels of IGF-1 which fuels cancer growth.  As much as I love the taste of cheese I can’t look at it now without seeing something that I now consider a toxin.   There are days when I wish I could unlearn some of the nutrition facts that I have learned.  However I know it is in the best interest of my family to keep cheese out of our diet.  Darn it!  ;-)

If you eat lunch meat, bacon, smoked meats or processed meat like sausage you are also consuming a lot of “hidden” sodium. The next time you are in the grocery store look at the sodium content on lunchmeat and smoked salmon and I think you will be surprised by how high it is.  I calculated the potassium and sodium content of a ham and cheese sandwich assuming 2 slices of whole wheat bread, 3 slices of ham, 1 oz of Swiss cheese and 1 tablespoon of mustard and the potassium was 365mg but the sodium was 1,733mg.  Whoa!  Even I was surprised by those numbers.  However it makes it easy to see how the typical American diet would contain over 4,000mg of sodium doesn’t it?  Instead of a sandwich with lunchmeat and cheese how about a veggie wrap with hummus (no salt), roasted and raw veggies?  That would contain a lot of potassium, vitamins and micronutrients and not much sodium.  Are you starting to see why I order those when Ian makes my lunch?  ;-)

The bottom line is that most of us are consuming too much sodium and not enough potassium. We would all be healthier if we reduced our consumption of packaged or processed food and ate more fresh food.  If you just do those two things you will be making a huge difference in your health.

Wednesday:

Breakfast for both of us was a green smoothie which was made with:  kale, frozen mango, frozen banana, walnuts cinnamon, water, coconut extract and a little stevia.  I ran out of frozen cherries but did have a frozen mango which is why you aren’t seeing the chocolate cherry green smoothies currently.

I spent some time reading a new textbook that I purchased on health psychology before it was time see my girlfriend Deirdre for lunch.  Deirdre is my friend who quit her federal government job to go back to school to get her PhD in psychology.   Have I said recently that Deirdre is my hero?  I am still in awe of her ability to quit her job and go back to school being a single girl.  Wouldn’t we all love to have chutzpah like that?

Lunch with Deirdre took place at the usual place. Since Deirdre lives in the neighborhood now we can get together at my favorite place.  Deirdre likes it enough that she now goes there without me as well. I think that speaks volumes.

I started lunch with a bowl of the white bean, kale and sweet potato soup.  Deirdre had tomato bisque, which I did not photograph.

For my entrée I asked if the kitchen would make the veggie and hummus wrap and put a small salad with that.  I never get tired of this combination.  Deirdre had a turkey burger and sweet potato fries which again I did not photograph.

Being girls Deirdre and I talked for hours and hours and that meant there was time for Deirdre to have a little dessert. She ordered a carrot cake cupcake which was so cute that I had to take its picture. Carrot cake was always my favorite cake but I was good and didn’t have a bite.  It smelled delicious even from across the table.  LOL

Dinner was a simple bowl of leftover curried lentil soup.  Thank goodness for intentional leftovers. Having intentional leftovers on hand is the primary reason that I am able to keep such an uber healthy diet. If you are trying to eat a healthier diet, start with making intentional leftovers.   I think you will be surprised by what a difference that makes.

Happy Thoughts:

·         Wednesday we had the most glorious weather. I went to the dentist got a little beat up but it was all good.  I took a few pictures leaving the dental office to give you a sense of life in the city.  While I was at the dentist I learned something new.  The outer covering of popcorn can get under your gums and when it does that it also does not degrade and can turn into an abscess. Thankfully mine just required some digging to remove (fun stuff!) but I won’t be having popcorn for a while now that is for sure. After that little revelation popcorn might just be off my “preferred” food list now.  It wasn’t all that thrilling without oil and salt anyway.  ;-)  Poor Binky, he is going to miss having popcorn when we watch movies.  Yes, Binky actually eats popcorn which we found out by accident one day and I had to snap the picture of him getting his own.  Only at our house would that be considered cute.  LOL

·         I stopped at the library on Wednesday and picked up more books. I know what you are thinking believe me.  How does she have time to read all these books?  Dan asks the very same question.  No matter where I am I have a book with me. Tuesday while I waited for Deirdre to arrive at lunch I was reading.  Wednesday I was reading while in the waiting room at the dentist.  I literally always have a book with me. You didn’t think I got all this nutrition knowledge from osmosis did you?  LOL

·         While I was in Hunt Valley I stopped at Wegman’s for provisions which in my case meant raw organic nuts and seeds (raw cashews, raw pumpkin seeds and Brazil nuts), many bags of dried organic beans, black strap molasses (an excellent source of potassium, calcium and iron), turmeric (always good to have one hand), and some hulled hemp seeds to name a few items.  I must be quite the sight checking out at the grocery store. I often wonder what the clerks think when they ring this stuff up and put in the bags.  ;-)

·         Thursday I spent most of the day at Hopkins again.  There are definitely positives and negatives to sitting in hospital waiting rooms all day. Every time we are here I am always reminded how fortunate we are with how things have gone for us.  However I am also struck by the pain and suffering that other people have to endure.  *long exhale*  When you are someone like me who feels for others it is extremely difficult to see other people suffering.  There were people in wheelchairs who obviously didn’t have the energy to walk.  Other people were on oxygen and many people without hair.  Cancer is a horrible disease that I probably see more often than the rest of you.  The fact that always surprises me is the number of people that I see who are very obviously younger than I am.  When I was in my 30’s I thought cancer was something that happened to old people but that is not the case now. There were plenty of people in their 30’s and 40’s in the waiting room again yesterday.  That is part the reason I am so dedicated to show you that it is more than possible to live a healthy life, and that it does make a difference.  You have no idea how much I want you understand that.  I don’t want any of you to be one of those people I see in the Hopkins waiting room who cause me to fight back tears when I see them.

·         Friday I expected to spend the afternoon with my friend Will who just came back from NYU where he did a nutrition certification program.  However he needed to run to the dentist for an emergency procedure so I ended up having a little time on my hands to get caught up on some tasks at home.

·         We had incredible weather again on Friday with temperatures in the med-50s and even a little sun.  I love this time of year!  Anytime it is still in the 50s at 8 o’clock at night is fine with me. We went for a nice walk this evening before dinner.

Signing out:

This has been a crazy busy week for me.  Every day this week I have been out of the house for much of the day.  Next week I have much more free time in my schedule which I am definitely looking forward to.  Do you ever feel like your to-do list is completely out of control?  That describes my life at the moment, too much to do and not enough time to do it.  On that cheery note I have to get back to my to-do list so that I can relax a little and enjoy my weekend with Dan. Talk with you again soon.  I hope that you enjoy your weekend.

Whole Wheat Peanut Butter Pancakes Topped with Banana

My husband wanted pancakes this morning so that is what we had. I decided that we were going to ignore the fat restrictions this morning and go for it.

I haven’t made pancakes in a long time (possibly years) so I needed a starting recipe. I used my ancient New York Times Cookbook (copyright 1961) and started making changes. The resulting pancakes are nothing like the original, but it worked so what the heck.

Of course I used whole-wheat pastry flour in place of white flour. I don’t keep white flour in the house, so that wasn’t going into breakfast. I used ground flaxseeds in place of egg, canola oil in place of shortening (and less of it), and almond milk in place of whole milk. Then I added peanut butter, cinnamon and ginger.

I changed so many things I really wasn’t certain how these would work. Shockingly, these turned out great. I liked the peanut butter taste in the pancake, combined with the banana on top. I don’t really think the peanut butter on top was necessary so I may omit it next time.

Whole Wheat Peanut Butter Pancakes Topped with Banana
Serves 2 big appetites (makes 8 – 5 inch pancakes)

Dry Ingredients:

¾ cups of whole-wheat pastry flour
1 ½ teaspoons of baking powder
½ teaspoon of kosher salt
½ teaspoon of cinnamon, ground
¼ teaspoon of ginger, powdered

Wet Ingredients:

2 tablespoon of golden flaxseeds, freshly ground
1 ¼ cups of almond milk – or enough to get the correct consistency, don’t add all at once
2 tablespoons of canola oil
2 tablespoons of peanut butter

Topping ingredients:

2 tablespoons of peanut butter
1 banana, sliced
1 teaspoon of agave, or to taste

Directions:

Combine dry ingredients and whisk to evenly distribute the leavening agent (baking powder). Set dry ingredients aside.

In another bowl combine the wet ingredients (using only ¾ cup of almond milk at first) and whisk to completely saturate the flaxseeds and to distribute the peanut butter.

Combine the wet and dry ingredients together and stir to combine. If you have any large areas of flour that are still dry add the remaining milk a little at a time until you have only small lumps of flour. Don’t beat your pancake batter to remove all the lumps, this makes a tough pancake and you don’t want that. How much milk you will need to use depends on the moisture in your flour. I keep my flour in the freezer so it tends to be very dry and therefore I need more liquid than most recipes call for.

Heat a large skillet or griddle over medium high heat. I used a cast iron griddle that I lightly wiped with a tablespoon of canola oil on a paper towel.

Dollop the pancake (approximately 1/4 cup per pancake) on the hot griddle and cook on the first side until bubbles form on the top of the pancakes (about three or four minutes depending on the pan you use and your heat level). The bubbles are an indication that it is time to flip the pancakes. Cook on the other side until the bottom is lightly golden (about another 2 minutes). It is best if you flip the pancakes only once.

I served this immediately with a bit of peanut butter, sliced bananas and a drizzle of agave. Yummy!

Nutritional Information (assumes 2 servings):

Amount Per Serving
Calories - 608.98
Calories From Fat (53%) - 321.59

Total Fat - 37.28g
Saturated Fat - 5.04g
Cholesterol - 0mg
Sodium - 1084.9mg
Potassium - 732.41mg
Total Carbohydrates - 59.89g
Fiber - 13.19g
Sugar - 10.48g
Protein - 17.59g

Comments:

My husband, who is not prone to gushing, thought these were “very good”. He liked the texture and the flavor, but thought they needed more agave on top (he does have a vicious sweet tooth though). We like the peanut butter and banana combination at our house so it should be no surprise that these were well received. This is definitely a breakfast that will show up again at our house.

Banana, Chocolate, Peanut Butter, Oatmeal and Flaxseed Meal in a Glass

I made this smoothie to be an entire meal in a glass. When I don’t feel like I am 100% I would prefer to drink my breakfast rather that do a lot of chewing. I think the same can be said for most people.

According to one website I saw this morning there are over 400 medications that American’s take everyday that cause dry mouth. If anyone in your family is on a blood pressure medication they may be experiencing dry mouth. This breakfast would be great for them. I also understand that most cancer treatments cause dry mouth so this recipe would also be good for cancer patients.

This is one of those recipes I tinkered with in my cookbook program before I actually prepared it. An extra banana was added to this smoothie to increase the calories. I also used a little more dry oatmeal and peanut butter for the same reason.

My husband thought this smoothie was delicious, but he loves anything chocolate so that may be why he enjoyed it so much. This smoothie is thick, rich and goes down really easy.

Banana, Chocolate, Peanut Butter, Oatmeal and Flaxseed Meal in a Glass
Serves 2

Ingredients:

2 bananas
¾ cup of old fashioned oatmeal, dry
1 ½ tablespoons of cocoa powder
2 tablespoons of peanut butter
2 tablespoons of golden flaxseeds, ground
1 scoop of stevia
¼ teaspoon of cinnamon
¼ teaspoon of ginger, powdered
2 cups of almond milk, unsweetened
1 ½ cups of ice

Directions:

Put everything in the blender and puree until completely smooth. Serve immediately in a chilled glass.

Nutritional Information:

Amount Per Serving
Calories - 409.56
Calories From Fat (35%) - 145.27

Total Fat - 16.96g
Saturated Fat - 2.71g
Cholesterol - 0mg
Sodium - 238.13mg
Potassium - 908.87mg
Total Carbohydrates - 61.26g
Fiber - 13.18g
Sugar - 16.18g
Protein - 12.55g

Comments:

The most dominant flavor in this smoothie is banana, followed by chocolate with peanut butter in the background. The ginger and cinnamon are very mild background flavors that add complexity to the smoothie without adding distinctive flavor.

This smoothie does contain a good bit of fat from the peanut butter and flaxseeds. Since I needed to up the calories I decided not to reduce the peanut butter. The flaxseeds contain healthy Omega 3's that fight cancer so I wasn't reducing those either.

I think this is my husband’s favorite smoothie so far. I thought it was very tasty and filling. The cool thickness would feel wonderful if anyone in your family has a sore throat.

Update:

My husband must have loved this smoothie. He asked me to make him a second one tonight for a snack since "he was certain he hadn't eaten enough today and needed the calories". Since my husband never asks for a specific item I know this smoothie was a winner.

Chocolate, Banana and Peanut Butter Smoothie

Today’s smoothie was a little different since it included cocoa powder. My husband is a chocoholic through and through. He loves all things chocolate. Since we are trying to eliminate sugar from our diet (because cancer loves sugar) we have also given up chocolate, although not intentionally. Today I thought I would see if I could add cocoa to our smoothie and see if we liked it. I initially made this smoothie without stevia and quickly realized it needed a little sweetener. I thought it was a little too sweet, but my husband did not think this smoothie was too sweet.

Chocolate, Banana and Peanut Butter Smoothie
Serves 2

Ingredients:

1 frozen banana, peeled
2 tablespoons of golden flaxseeds, ground
½ cup of oatmeal, dry
1 ½ tablespoons of peanut butter
½ teaspoon of cinnamon, ground
½ teaspoon of ginger, powdered
1 tablespoon of cocoa powder
2 scoops (2 grams) of powdered stevia
1 ½ cups of water
8 ice cubes

Directions:

Toss everything in the blender and puree until completely smooth. Serve immediately in a chilled glass.

Nutritional Information:

Amount Per Serving
Calories - 258.55
Calories From Fat (37%) - 94.62

Total Fat - 11.31g
Saturated Fat - 2.04g
Cholesterol - 0mg
Sodium - 13.58mg
Potassium - 423.73mg
Total Carbohydrates - 37.84g
Fiber - 8.96g
Sugar - 8.53g
Protein - 8.53g

Comments:

This was good blend of flavors. Not individual flavor was dominant in the final drink. I thought the smoothie was little too sweet, but my husband did not agree. He thought it could use more cocoa, I thought it had enough cocoa. What I am telling you is that when it comes to chocolate and sweetness we all have very individual tastes. I think this is a good starting point for a smoothie. Either way, we both liked this smoothie even though we didn't agree on the modifications to be made to the next version.

If you are concerned about adding the cocoa, remember that it is high in antioxidants. As always the flaxseeds were included for their Omega 3’s since they are anti-inflammatory and help fight cancer. The ginger is also anti-inflammatory and is included for the same reason.

Green Drink update:

We had a full strength green powder drink this morning. However we only had a half serving. We both drank it in three gulps. It is not enjoyable, and anyone that tells you it is, is lying. After our smoothie we discussed the drink and decided we can do three gulps, but don’t want to do more than that at one time. We also purchased red drink powder and are going to have a half serving of each (red and green powder) every day, one in the morning and one in the evening. At this point that is the best we can do. We may be able to up the dose in the future, but not just yet.

Banana, Peanut Butter, Cinnamon, Ginger and Oatmeal Smoothie

Yes, I know it is another banana and peanut butter smoothie. I have been trying to perfect the banana and peanut butter combination and I think we are getting close. By increasing the oatmeal the smoothie is thicker and has more fiber and calories without impacting the flavor. I definitely like the ginger and cinnamon combination. Both my husband and I decided to keep the peanut butter in our morning smoothie even though it has more fat than the book "Life Over Cancer" recommends. We will lower our overall fat percentage by eating plain vegetables and fruit, and by not having a smoothie every day.

Banana, Peanut Butter, Cinnamon, Ginger and Oatmeal Smoothie
Serves 2

Ingredients:

1 frozen banana, peeled
1 ½ tablespoons of peanut butter
½ cup of oatmeal, dry
½ teaspoon of powdered ginger
½ teaspoon of ground cinnamon
2 tablespoons of golden flaxseed, freshly ground
1 ½ cups of water
8 ice cubes

Directions:

Toss everything in the blender and puree until completely smooth. Serve immediately in chilled glasses.

Nutritional Information:

Calories - 252.37
Calories From Fat (37%) - 92.9

Total Fat - 10.94g
Saturated Fat - 1.85g
Cholesterol - 0mg
Sodium - 66.45mg
Potassium - 382.58mg
Total Carbohydrates - 35.37g
Fiber - 8.06g
Sugar - 8.48g
Protein - 8g

Comments:

I definitely think this is my favorite banana and peanut butter smoothie so far. I think the spice combination and the texture is fantastic. The smoothie is thick but still drinkable. Overall, this is a great flavor combination.

Banana, Peanut Butter, Ginger and Cinnamon Smoothie

I didn’t make the green smoothie this morning because my husband woke up with an upset stomach and didn’t think the green would go down well. I added a couple of fresh ginger slices to our green tea this morning to help with his stomach upset. As usual we also had a few fresh edamame with our green tea since soy and green tea work better together than separately.

We had a banana smoothie this morning since they are good if the stomach upset moves to the lower GI system. I added little powdered ginger to our smoothie to assist with the stomach upset. It seems to have worked since his stomach is now fine. The flaxseeds are always a part of my smoothies for their omega 3’s. Since omega 3 is an anti-inflammatory fat that helps to fight cancer I like to add it when I can.

This smoothie contains one of our favorite flavor combinations, banana and peanut butter. The cinnamon and ginger are both subtle flavors in this smoothie with neither one being dominant. We also liked the iciness of this smoothie. I may increase the amount of ice in our smoothies going forward. We both liked the addition of the ginger, which was subtle but added a nice anti-inflammatory punch.

Banana, Peanut Butter, Ginger and Cinnamon Smoothie
Makes 2 servings approximately 1 1/2 cups each

Ingredients:

1 banana, frozen – peeled
1 ½ tablespoons of peanut butter
2 tablespoons of golden flaxseeds, freshly ground
½ teaspoon of cinnamon
½ teaspoon of ginger, ground
1 ¼ cups of water
8 ice cubes

Directions:

Place ingredients in the blender and process until smooth. Serve immediately in chilled glasses.

Nutritional Information:

Amount Per Serving
Calories - 185.77
Calories From Fat (48%) - 88.63

Total Fat - 10.42g
Saturated Fat - 1.75g
Cholesterol - 0mg
Sodium - 65.85mg
Potassium - 300.38mg
Total Carbohydrates - 20.68g
Fiber - 5.66g
Sugar - 8.36g
Protein - 5.74g

Comments:

Peanut Butter and Banana is one of our favorite combinations. The addition of the powdered ginger was surprisingly light in the end. I like that it adds another source of antioxidants and anti-inflammatory agents. This drink does exceed my targeted fat percentage by a mile. However, since my husband had an upset stomach this morning I thought it was more important that he eat something. I will add other plain fruits and vegetables to our day to try to get the overall fat percentage down.

Green Smoothie with Banana and Mixed Berries

When we were shopping yesterday one of the items on our list was green drink powder. The most recent book I have been reading “Life Over Cancer” recommends green drink powder to make certain you get the 12 servings of vegetables they want you to consume each day. If you haven’t tried to buy green drink powder before it is completely confusing. There are so many brands of the stuff and the ingredient combinations are varied. You can spend a lot of time reading labels in the store.

I chose Green Vibrance (which they carry at Whole Foods) for a number of reasons. First, it contains 25 billion dairy free probiotics per dose from 12 different strains. Given that probiotics are so important for intestinal health I liked the idea of a lot of probiotics. Second, the product is mostly organic. A product being organic is always a big plus with me. Third, each dose contains 1500 mgs of spirulina. Last, each dose contains 1000 IU of Vitamin D, 100 IU of Vitamin E and 3.51 mcg of Vitamin B12. I thought this brand had some impressive nutritional statistics so we picked it up. If you look for it know that it is a little pricey ($44.99 for a 30 dose container).

The taste…… well, it tastes green. I can definitely say it is an acquired taste, which I have not yet acquired. I tried a little bit straight and it makes like something that is really good for you, like cod liver oil.

Today’s smoothie was designed to mask the taste of the green powder, which it did. However, I only used 1 tablespoon of the powder, which equates to ½ a dose. I decided that is the most we do for now. The mixed berries did a great job of overpowering the taste of the green powder. The berries also made the color more appealing. Tomorrow’s smoothie is going to be green since I feel we need to drink it once without the berries to see what it is like.

I think it is going to take us a few weeks to get accustomed to this green drink powder. We will be using half the recommended amount of powder while we “acquire” a taste for this green drink. We both know the green powder is good for us and plan to work to find ways to include it in our diet that we also enjoy. This smoothie is a good start of how to incorporate green drink powder into your diet in an enjoyable drink.

Green Smoothie with Banana and Mixed Berries
Serves 2

Ingredients:

1 tablespoon of Green Vibrance Powder
1 frozen banana
1 cup of mixed frozen berries (blueberries, raspberries and marion berries)
2 tablespoons of ground flaxseed
½ teaspoon of cinnamon
2 cups of water

Directions:

Toss everything into the blender and puree until smooth. Serve immediately in chilled glasses.

Nutritional Information:

Amount Per Serving
Calories - 176.44
Calories From Fat (31%) - 54.16

Total Fat - 8.54g
Saturated Fat - 0.94g
Cholesterol - 0mg
Sodium - 35.49mg
Potassium - 378.22mg
Total Carbohydrates - 31.65g
Fiber - 8.22g
Sugar - 15.05g
Protein - 4.51g

Comments:

This smoothie tasted better than I expected. There was a grassy note in the background, but the berries did a nice job of overpowering the flavor. Both my husband and I thought we could drink the green powder this way. Tomorrow I will try the smoothie without the berries and see what happens.

Breakfast: Peach, Pineapple and Banana Smoothie and Hummus topped Bagel

This morning I used the cookbook program to make “electronic only” recipes before I went into the kitchen to cook. I knew I wanted to use 2 tablespoons of flaxseeds in the smoothie this morning for the Omega 3’s and their ability to fight cancer. Once I started adding fruit into the program it became obvious that I needed to include more calories than I could get into a smoothie. When I added the bagel and hummus the total fat percentage fell to 12%.




I included the cinnamon in the smoothie since it helps the body to process the natural sugar that is present in the fruit. The frozen banana was included for potassium and thickness. The no fat added hummus was included to up the protein in our breakfast.

Breakfast: Peach, Pineapple and Banana Smoothie and Hummus topped Bagel
Serves 2

Ingredients:

2 peaches, pitted and cut into chunks
1 frozen banana, peeled and cut into chunks
½ cup of pineapple, drained
2 tablespoons of golden flaxseeds, freshly ground
1 cup of water
½ teaspoon of cinnamon

1 sprouted wheat bagel, cut in half and toasted
6 tablespoons of roasted red pepper, garlic and paprika hummus

Directions:

Place the peaches, banana, pineapple, flaxseeds, water and cinnamon into the blender. Process until completely smooth. Pour into your serving glass. Serve cold.

Spread the hummus on the toasted bagel half.

Nutritional Information:

Amount Per Serving
Calories - 421.87
Calories From Fat (12%) - 50.44

Total Fat - 5.84g
Saturated Fat - 0.59g
Cholesterol - 0mg
Sodium - 514.32mg
Potassium - 734.17mg
Total Carbohydrates - 84.6g
Fiber - 12.56g
Sugar - 30.43g
Protein - 12.87g

Comments:

The little bit of pineapple I included added a nice flavor to the smoothie. I don’t think I would add more than ½ cup or the flavor would take over the smoothie. The peach was a background flavor in this smoothie. This was a good combination of flavors where no single flavor dominated. The cinnamon flavor was also subtle. I did miss my nut butter in the smoothie, but this may be all in my head.

If I am going to include a sprouted wheat bagel in our breakfast each morning I will need to develop a recipe of my own. The bagels I have been buying are good, but they are only mostly whole wheat and I would prefer all whole wheat. Expect to see a sprouted wheat bagel recipe sometime in the next week or so.

Overall we were happy with this breakfast. It had good flavor and was quite filling.

Peach, Banana and Almond Smoothie

Monday morning and yet another breakfast smoothie makes an appearance at our house. As you may have noticed we like smoothies. I make many different variations of smoothies based on what I have in the house, and what sounds good to me that morning. Once you start making smoothies you will find yourself making many variations.

A few items are standard in my smoothies. I like to add a couple of tablespoons of nut butter (almond or peanut) to our smoothies for the healthy fat and a bit of protein. A little oatmeal is standard for thickness and extra fiber. At least one type of fruit is required, but more is not necessarily bad. A frozen banana adds thickness and potassium if you happen to have one. When I am awake (which was not the case this morning) I add two tablespoons of freshly ground flaxseed seeds to my smoothies for the omega 3 fats that are reported to reduce inflammation and help you body fight cancer. If the smoothie isn’t as thick as I like them I add a few ice cubes.

If you haven’t tried smoothies for breakfast I think you will like the ease of preparation and portability once you give homemade smoothies a try.

Peach, Banana and Almond Smoothie
Serves 2

Ingredients:

1 banana, frozen (peeled)
2 peaches, pitted and cut into chunks
2 tablespoons of almond butter (no salt or sweetener added)
2 cups of almond milk (no salt or sweetener added)
1/3 cup of oatmeal (dry)
¼ teaspoon of cinnamon
6 ice cubes

Directions:

Place everything in the blender and puree until completely smooth. Serve immediately in a chilled glass.

Nutritional Information:

Amount Per Serving
Calories - 391.44
Calories From Fat (32%) - 125.17

Total Fat - 14.64g
Saturated Fat - 1.56g
Cholesterol - 0mg
Sodium - 198.29mg
Potassium - 974.19mg
Total Carbohydrates - 57.16g
Fiber - 7.71g
Sugar - 30.95g
Protein - 13.95g

Comments:

The combination of peach and banana is good. I substituted cinnamon for yesterday’s nutmeg to help us process the fruit sugar more effectively and we liked the flavor better as well. This smoothie is missing the normal flaxseed because I wasn’t completely awake this morning when I made breakfast.

One of the great things about smoothies in general is that they are quick to make and to consume. If you are in a hurry you can put them in a too go cup and run out the door. The ingredients that I use in smoothies are the things I always have in my house. If you buy smoothies they are typically loaded with sweeteners (sometime they use sherbet or frozen yogurt in them), which are not good for your health.

Banana, Peanut Butter, Oatmeal and Flaxseed Smoothie

We love peanut butter and bananas at our house. Today’s smoothie is yet another peanut butter and banana combination. This smoothie is high in fat, due to the peanut butter and flaxseed. If you are watching your fat intake I would suggest a fruit smoothie without peanut butter. However, if you are a big fan of peanut, like we are, this is a tasty smoothie that is also packed with nutrition. Peanuts are a good source of protein, vitamin E and niacin.

The flaxseeds are included for their omega 3 fatty acids that are anti-inflammatory and thought to fight cancer. The standard American Diet is typically higher in pro-inflammatory fats (omega 6). I try to add omega 3’s to our diet whenever possible. I have seen many different ratios of the optimal ratio of omega 3 to omega 6 fats. However, the average of what I have seen seems to be between 1:2 and 1:3. These same sources indicate that Americans typically consume a ratio of 1:20 or more, which is extremely unhealthy and very pro-inflammatory.

The banana and peanut butter flavors in this smoothie are well balanced with a subtle hint of cinnamon in the background. The texture of the peanut butter is thick from the frozen banana, ice cubes and oatmeal. If you haven’t tried oatmeal in your smoothies, this is something that is worth a try. We like the fiber and thickness it adds to our smoothies.

Banana, Peanut Butter, Oatmeal and Flaxseed Smoothie
Makes 2 servings

Ingredients:

2 frozen bananas
3 tablespoons of peanut butter (preferably with the skins included)
1/3 cup of oatmeal
2 tablespoons of flaxseed, ground
½ teaspoon of cinnamon
8 ice cubes (approximately 1 cup)
2 cups of water

Directions:

Place everything in the blender and process until completely smooth. Serve immediately in chilled glasses.

Nutritional Information:

Amount Per Serving
Calories - 352.2
Calories From Fat (41%) - 143.84

Total Fat - 17.03g
Saturated Fat - 3.15g
Cholesterol - 0mg
Sodium - 119.96mg
Potassium - 639.41mg
Total Carbohydrates - 46g
Fiber - 9.46g
Sugar - 16.75g
Protein - 10.89g

Comments:

This smoothie is rich and creamy, and tastes great. The fat is a little high so we will be having a light salad for lunch today. Both my husband and I liked this smoothie. Doesn’t it always seem like the higher fat recipes always taste the best? At least 50% of the fat in peanut butter is healthy monounsaturated fat.

Nutritional Info updated 07.05.09

Banana and Wild Blueberry Smoothie

Smoothies are a very common breakfast at our house during the summer. I tend to make our smoothies a little differently each day. Today we had a banana and wild blueberry smoothie. The bananas were included for kidney health and potassium. Wild blueberries are very high in antioxidants so I tend to keep a bag in my freezer at all times. Freshly ground flaxseeds are a good source of omega 3’s and reported ability to fight cancer. Brewers yeast is a good source of amino acids, vitamins and minerals. The oatmeal was included to add a little body and extra fiber to the smoothie. Cinnamon was included for its ability to assist the body in processing sugar, which is naturally present in the fruit I included.

Overall we liked this smoothie and thought it tasted mostly like bananas with cinnamon and blueberry notes in the background.

Banana and Wild Blueberry Smoothie
Serves 2

Ingredients:

2 bananas, peeled
2 cups of frozen wild blueberries, unsweetened
2 cups of filtered water
2 tablespoons of flaxseeds, freshly ground
¼ teaspoon of cinnamon
1 teaspoon of brewers yeast
1/3 cup of old fashioned oatmeal

Directions:

Place everything in the blender and process until smooth. Serve immediately in a chilled glass.

Nutritional Information:

Amount Per Serving
Calories - 314.94
Calories From Fat (14%) - 42.69

Total Fat - 4.84g
Saturated Fat - 0.6g
Cholesterol - 0mg
Sodium - 12.72mg
Potassium - 481.01mg
Total Carbohydrates - 64.61g
Fiber - 7.84g
Sugar - 14.52g
Protein - 6.39g

Comments:

My husband thinks this should be called banana blue because it tastes like a banana smooth, but it is blue. I agree that the banana flavor is the most prominent. However, I thought the cinnamon and blueberry flavors were also identifiable. The brewers yeast was not strong enough to taste. Next time I will increase the brewers yeast by 50% to see if the flavor stays hidden in the background. The oatmeal added body and fiber to the dish but was not detectable. The flaxseeds also disappeared into the smoothie. This is good smoothie to fuel your morning when you need breakfast in a hurry.

Nutritional Info updated 07.05.09

Banana, Peanut Butter, Spinach and Soy Yogurt Smoothie

Green smoothies again!

Every Sunday morning we go to the farmers market to pick up our organic goodies. Smoothies are a great breakfast when you are in a hurry.

The smoothie today is a little different from the prior smoothies due to the addition of soy yogurt. The soy yogurt is included for the probiotics, which are reported to boost the immune system. The yogurt also makes the smoothie a little thicker, and gives it a little background tang. The spinach is included for cancer fighting potential, and overall good nutrition. The banana is a great source of potassium and is good for kidney health. The peanut butter adds thickness, protein, fat and a nice flavor. The ice is included to thicken the smoothie.

Banana, Peanut Butter, Spinach and Soy Yogurt Smoothie
Serves 2

Ingredients:

4 cups of baby spinach, rinsed thoroughly
2 bananas, peeled
2 tablespoons of peanut butter
½ cup of soy yogurt
1 cup of soy milk
approximately 6 ice cubes

Directions:

Put everything in the blender and puree until smooth. Serve immediately in a chilled glass.

Nutritional Information:

Amount Per Serving
Calories - 326.71
Calories From Fat (32%) - 104.11

Total Fat - 12.12g
Saturated Fat - 2.26g
Cholesterol - 0mg
Sodium - 194.53mg
Potassium - 1005.23mg
Total Carbohydrates - 46.66g
Fiber - 6.41g
Sugar - 24.77g
Protein - 12.77g

Comments:

Green smoothies are starting to appear more often in our house. The color is a little distracting, but the flavor is excellent. I like that it is a quick breakfast and that it is so good for us. If you haven’t tried a spinach smoothie you will be surprised at how the spinach flavor disappears behind the other ingredients.

Fruit Salad with Whole Grain Bagel, Peanut Butter and Banana

Since “what makes a good vegan breakfast” is a recurring question, I will be posting our breakfast items when they are different from what I have previously posted.

I normally keep a few whole grain bagels in the freezer for mornings like this when I don’t want a smoothie, or to spend a lot of time making breakfast.

A quick defrost in the microwave and a little time in the toaster and we had breakfast. I added the peanut butter for protein and fat (so we can absorb all the fat soluble vitamins in our breakfast). The banana was included to hopefully protect us from a recurrence of kidney cancer. The banana also includes a nice amount of potassium, which is necessary for healthy blood pressure.

Any meal that goes from the refrigerator and freezer to my plate in under 10 minutes is my idea of the perfect meal. I also used the fruit salad I made last night and added a few strawberries for color and we were ready to eat.

Fruit is a great thing to incorporate in your diet on a daily basis. If you take a look at the USDA website for the ORAC values fruit scores very high in antioxidants. By having a big container of fruit salad in the refrigerator at all times you can easily eat four servings of fruit everyday.

Fruit Salad and Whole Grain Bagel with Peanut Butter and Banana
Serves 2

Ingredients:

4 cups of fruit salad (1/2 of what I made yesterday)
6 strawberries, sliced
3.5 ounce whole grain bagel
2 tablespoons of peanut butter
4 ounce banana, sliced

Directions:

Slice bagel in half, and toast. Spread each bagel half with 1 tablespoon of peanut butter and top with banana slices.

Remove fruit salad from the refrigerator. Add strawberries to the fruit salad.

Eat immediately while the bagel is still warm and the fruit salad is cold.

Nutrition Information:

Amount Per Serving
Calories - 391.44
Calories From Fat (20%) - 78.64

Total Fat - 9.4g
Saturated Fat - 1.96g
Cholesterol - 0mg
Sodium - 349.49mg
Potassium - 956.47mg
Total Carbohydrates - 72.56g
Fiber - 8.11g
Sugar - 35.01g
Protein - 12.06g

Comments:

This breakfast is light but filling. I like that the salad is cold but the bagel is warm. I always like a mixture of warm and cold items. I also like the crunchiness of the bagel with the gooey texture of the peanut butter. Overall this is a nice quick breakfast with good nutritional content.

Peanut Butter and Banana Oatmeal

Sometimes you don’t feel like making a big deal out of breakfast, even on the weekend. Today we decided to give the green smoothies a rest and have oatmeal.

Oatmeal is one of those foods that can be very bland. This lack of flavor can be good or bad. I like that oatmeal is a blank canvass onto which I can add a lot of other flavors.

Today’s oatmeal is sort of Elvis inspired with peanut butter and banana. The peanut butter adds protein and the banana is good for kidney health. As everyone who knows me knows I am fond of saying, “we are all about the kidney” in my house. Anything that helps with kidney health is very popular with me. Once I read that consuming bananas was associated with a reduction in the incidence of kidney cancer that meant bananas were going to show up nearly everyday in our meals. Hopefully you can’t over dose on bananas since I have tendency toward being all or nothing about things.

Peanut Butter and Banana Oatmeal
Serves 1

Ingredients:

1 cup of almond milk, unsweetened
½ cup of oatmeal
1 tablespoon of peanut butter
¼ teaspoon of cinnamon
1 banana, sliced
1 teaspoon agave

Directions:

Put almond milk, oatmeal, peanut butter and cinnamon in a microwave safe bowl. Microwave until hot (this took 3 minutes in my microwave for 2 bowls). Remove the bowls from the microwave.

Top with banana slices and agave. Serve hot. Be certain to stir before eating.

Nutritional Information:

Amount Per Serving
Calories - 470.59
Calories From Fat (25%)- 118.22

Total Fat - 13.82g
Saturated Fat - 2.53g
Cholesterol - 0mg
Sodium - 201.34mg
Potassium - 989.89mg
Total Carbohydrates - 76.4g
Fiber - 11.1g
Sugar - 26.05g
Protein - 17.86g

Comments:

This is a nice filling breakfast that will stay with you for a while due to the carbs and fiber. I like the peanut butter and banana combination with a hint of cinnamon in the background. Some chopped peanuts would make a nice garnish if you have them.

Banana and Spinach Smoothie

We liked the smoothie I made yesterday but thought that it would be better if it had a little more banana flavor and less peanut butter. I think I got it right today both in terms of flavor and texture. At least my husband and both liked it, so that is good enough for me.

Today I added a little cinnamon to the smoothie for health and flavor. Cinnamon has been shown to reduce blood glucose, trigylcerides and cholesterol. In a study by the USDA, cinnamon was shown to reduce the growth of leukemia and lymphoma (cancers). Cinnamon is an anti-inflammatory food. The ability of cinnamon to reduce blood clotting is well documented. Overall, cinnamon is a good thing to include in your diet wherever possible.

Banana and Peanut Butter Breakfast Smoothie with Raw Spinach
Makes 2 servings

Ingredients:

2 bananas
2 tablespoons of peanut butter
1 cup of almond milk
2 tablespoons of flaxseeds
1/4 teaspoon of cinnamon
2 small bunches of young spinach (about 20 leaves or 2 cups)
2 cups of ice

Directions:

Put everything in the blender and process until it is completely smooth. Serve immediately in chilled glasses.

Nutrition Information:

Amount Per Serving
Calories - 332.12
Calories From Fat (38%) - 127.12
Total Fat - 14.86g
Saturated Fat - 2.5g
Cholesterol - 0mg
Sodium - 161.09mg
Potassium - 839.3mg
Total Carbohydrates - 43.09g
Fiber - 8.6g
Sugar - 20.9g
Protein - 10.17g

Comments:

The texture of this smoothie was much better than yesterday. The extra banana undoubtedly helped, as did the reduction in liquid and the use of chilled glasses. The smoothie was thick and rich, almost like a milk shake. The banana flavor was the most pronounced, but it didn’t overwhelm the smoothie. I could taste a hint of peanut butter in the background. As usual I thought the spinach was at most a background flavor. I couldn’t taste the cinnamon at all. Next time I will double the cinnamon.

Both my husband and I have decided the spinach in our smoothies is a good thing, and something that we will continue to do through the summer. We both like knowing that we are consuming a healthy raw vegetable in our breakfast.

Nutritional Info updated 07.05.09

Peanut Butter and Banana Smoothie with Spinach

Smoothies make a great breakfast when the weather gets warmer. I love how quickly you can throw them together and get on with your day. Somehow hot food isn’t anything that I am very interested in when the weather gets warmer.

I have decided to try to include spinach in my morning smoothies for a while (basically until I get bored with it and need a change). I like that the spinach adds a lot of nutrition, and potentially helps to fight cancer.

Peanut butter is a very popular ingredient in our house. Both my husband and I love the gooey stuff. Peanut butter is packed with protein, as well as healthy fat, and calories. I buy the raw organic peanut butter that is made with the skins because it contains more nutrients.

I thought that peanut and banana sounded like a great smoothie combo today. Bananas are a good source of potassium which is essential for maintaining your blood pressure. Consuming bananas has also been associated with a reduction in strokes. Eating bananas has also been linked to kidney health and a reduction in kidney cancer. Since I have a particular fondness for kidney protection expect to see more banana based recipes in the future. Hummmm…. banana and peanut butter soy ice cream sounds good. But I will save that for another post.

Flaxseeds always go into my smoothies. Four little teaspoons of flaxseeds contain almost 100% of the daily recommended value of omega 3’s. Omega 3 fatty acids help protect you from forming dangerous blood clots. The consumption of omega 3’s is also associated with lower blood pressure.

Peanut Butter and Banana Smoothie with Spinach
Makes 2 large servings

Ingredients:

1 banana, very ripe
1 cup of soymilk
1 teaspoon of vanilla extract
3 tablespoons of peanut butter
2 tablespoons of golden flaxseed, freshly ground
2 bunches of young spinach, about 20 leaves
1 cup of water
2 cups of ice

Directions:

Drop everything in the blender and process until completely smooth. Serve cold.

Nutrition Information:

Amount Per Serving
Calories - 354.06
Calories From Fat (47%) 166.13

Total Fat - 19.42g
Saturated Fat - 3.35g
Cholesterol - 0mg
Sodium - 262.77mg
Potassium - 1123.49mg
Total Carbohydrates - 33.96g
Fiber - 9.27g
Sugar - 13.23g
Protein - 15.71g


Comments:

The peanut butter was the dominant flavor in this smoothie. We would like this better if the banana flavor was a little more prominent. I will be adding more banana in the smoothie I make tomorrow. My husband and I are not in agreement on the spinach flavor. I wasn’t certain I could taste it, he thought he could taste the spinach. Either way, the spinach was at most a background flavor. We both thought this was a very good starting point for a recipe.

Nutritional Info updated 07.05.09