Soup Season - Fall Feature Recipe #2

Temperatures are dropping and nothing does the body as good as a cup or bowl of soup this time of year!

Add a slice (or 2) of warm marble rye bread for a hearty, immune system boosting, taste bud tantalizing meal!

BROCCOLI CHEDDAR SOUP

INGREDIENTS:

2 clove garlic, peeled and minced finely
2 cups broccoli florets, diced into bite-size pieces

2 cups broccoli stems, diced

3 cups chickpeas (2-16oz cans)

½ cup diced carrots (1 medium carrot)

3 cups organic vegetable stock
1 cup cheese shreds (Daiya or Follow Your Heart)

¼ cup nutritional yeast

Seasoning to taste:

Ground black pepper

Adobo

Celtic sea salt
Smoked Spanish paprika
Ground mustard seed
Cayenne pepper

DIRECTIONS:

Ø In food processor combine garlic, 1 cups broccoli florets, 1 cup broccoli stems, chickpeas, carrots, vegetable stock and cheese shreds. Blend well.

Ø Pour mixture into large saucepan

Ø Add nutritional yeast and seasonings to taste

Ø Simmer, stirring occasionally for 15 minutes

Ø Add remaining broccoli florets and broccoli stems

Yours in health,

Dr. Velonda

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          INSTAGRAM: sweetpotatodelights  EMAIL: info@sweetpotatodelights.com 

Soup Season - Fall Feature Recipe #1

Yummy, yummy, Yummy for your tummy, Yes it's soup - a bowl chock full of energy, flavor and lip smacking taste bud satisfaction!

Potato, Leek, and Spinach Soup

Ingredients

·         2 cups leeks, thinly sliced (white and pale green parts only)

·         2 tablespoon grape seed oil (or water)

·         1 tablespoon garlic, sliced

·         3 medium potatoes, cut into bite-size cubes (red skinned and/or Yukon gold)

·         1 cup shiitake mushroom

·         2 bay leaves

·         1 ½  container vegetable stock (48 fluid ounce) 

·         3 cups loosely packed fresh spinach, chopped

·         1 cup cashew milk

·         Celtic salt, ground black pepper, adobo and tekka to taste

Directions

1.     Put leeks in a bowl with enough water to cover completely. Soak until you're ready to cook them.

2.     Heat grape seed oil in a large pot over medium-high heat.

3.     Drain and dry leeks. Add to heated oil and fry leeks along with garlic in large pot until translucent, 5 to 7 minutes. Stir potatoes and mushrooms with the leeks; add bay leaves. Pour the carton of stock over the potatoes; bring to a simmer and cook until the potatoes are tender, 10 to 15 minutes. Season soup with salt, adobo, tekka and pepper.

4.     Scoop about half the potatoes mixture into a food processor bowl with enough liquid to cover; process until pureed. Stir puree, spinach, and cashew milk into the soup; continue heating until again hot, 1 to 2 minutes. Add broth to achieve your desired consistency.

Yours in health,

Dr. Velonda

TWITTER: @drvelonda          INSTAGRAM: sweetpotatodelights

Soup and season change

The perfect pair: Soup and season change

It’s happening, the crisp morning air and the early darkness when you come home from work. Fall is setting in, and Seasonal change is a transition for our bodies which puts stress on our immune systems. The good news is that you can support your immune system through the change of season with cups, bowls or sips of soup!

A.C.E. UP YOUR MENU WITH SOUP. Top 3 reasons to add lots of soup to your fall menu.

1. Affordable - Soup is a great way to use up vegetable odds and ends leftover from other recipes - anything can go in a soup The high water content of soup keeps the cost down.
2. Cook in bulk – Save time & money because soups are a great way to feed lots of people at one time and soup freezes well for easy reheat.
3. Easy to digest - The of liquids in soup making helps other ingredients cook to a tenderness level that is softer and easier to digest; which is extremely helpful for individuals experiencing digestive problems like gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS), ulcerative colitis, and Crohn’s disease.

There are so many ways to make delicious, nutritious and filling soup, you just can't go wrong.

 . . . . . . . . . . . . . . . . . . . . .  Stay tuned for featured soup recipe!

FYI: Seasonal Food Guide: https://www.seasonalfoodguide.org/michigan/late-october

Yours in health,

Dr. Velonda                      

                                     TWITTER: @drvelonda        

INSTAGRAM: sweetpotatodelights

Mother Nature has signaled us that it is time to clear a path for beautiful the new growth in our lawns. The winter has used all the nutrient’s of last spring’s green grass so we visit Home Depot and Lowe’s, where they have aisle after aisle lined with a wide variety of tools we can use to get rid of all the old grass and dead weeds. We spend hours trying to pick the right tool to clean out the old waste. Just as we get our lawns ready for warmer days, we should apply this concept to our bodies on a regular basis. As you are rejuvenating your wardrobe, give your body a spring cleaning. Think of your body as your front lawn or your vegetable garden. Either way you’ve got to deep clean the soil, fertilize, plant some seeds, and give regular care. For now, let’s focus on Step #1: deep clean by way of detoxing.

“We are all exposed to thousands of toxins and chemicals on a daily basis at work, in the home, through the air we breathe, our food and water supply, and through the use of pharmaceutical drugs. In addition, we are eating more sugar and processed foods than ever before in human history and regularly abuse our bodies with various stimulants and sedatives. Research clearly proves that our bodies are not capable of eliminating all the different toxins and chemicals we inhale and ingest every day. They simply accumulate in our cells (especially fat cells), tissue, blood and organs (such as the colon, liver and brain) and remain stored for an indefinite length of time causing all kinds of health problems.”

SOURCE: Are You Clean Inside? by Heather Johnstone, PhD, RN – Associate Director of the Global College of Natural Medicine

Without daily gentle detoxing, all the toxins and “dead” processed food build-up in the body, especially the colon (the body’s sewer system) causing a variety of common ailments. 

If you are experiencing…

• Frequent fatigue and low energy

• Flatulence, gas & bloating
• Impaired digestion
• Irritability and/or mood swings
• Bad breath
• Frequent colds
• Recurring headaches
• Chronic constipation
• Protruding belly
• Powerful food cravings
• Skin problems, rashes

It’s Time to Spring Clean!

Yours in health ~ Dr. Velonda

877-888-3546      www.drvelonda.net      Facebook: Be-Fit, Inc.      Twitter: #drvelonda 
Instagram: @sweetpotatodelights

Soup is in season

There still a little chill in the air and a few more months before winter turns to spring. Quite frankly soup is always in season and so is the most incredible vegetable in the world - Sweet Potato! Partner Sweet potatoes blend well with peanuts to make a delicious, nutrient dense, delightful Sweet Potato Peanut Butter Soup!

Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Peanuts grow underground like potatoes. Contrary to popular belief, this legume is not a nut. Nuts grow on trees. Nutritionally speaking, peanut butter is a good source of vitamin E, B6, niacin, calcium, potassium, iron and is rich in healthy monounsaturated fat. According to The Peanut Institute, this popular snack is packed with 8 grams of protein per ounce, more than any other nut. In addition to being high in necessary nutrients such as magnesium, phosphorus, selenium, zinc, when paired with other nutrient-rich foods (like sweet potatoes), studies have shown that peanuts helps us absorb nutrients better.

SWEET POTATO PEANUT BUTTER SOUP

2 large sweet potatoes (10-12 ounces each)
1 carrot, peeled and chopped
1 tablespoon grapeseed oil
1 small yellow onion, chopped
1 large clove garlic, chopped

 2 tablespoon organic ground ginger root

2 teaspoons ground cumin

2 teaspoons ground coriander

1/2 teaspoon ground cinnamon

1 15-ounce can crushed tomatoes

3 cups organic vegetable juice broth

½ cup creamy natural peanut butter

1 tablespoon ground black pepper to taste

1/8 teaspoon pinch cayenne pepper

Ø  Boil sweet potatoes until cooked through. Set aside to cool. 

Ø  Heat the oil in a large saucepan over medium-high heat.           

Ø  Sauté the onion and garlic 10 minutes, until lightly browned.   

Ø  Mix in the, ginger, cumin, coriander, cinnamon, and cook, stirring, for 1 minute more.  

Ø  Stir in 1 cup of broth. Stir in the tomatoes, and continue to cook and stir about 5 minutes.  

Ø  Simmer for 10 minutes and set aside.  

Ø  Peel the sweet potatoes and cut into bite-size pieces. Place in a food processor along with 2 cups of broth, carrots and peanut butter. Puree until completely smooth.  

Ø  Add tomato mixture to the sweet potato mixture in the food processor and blend well.  

Ø  Return the soup mixture to the saucepan. Add cayenne and black pepper.  

Ø  Simmer for 10 minutes.  

Ø  Serve with hearty bread or crackers

Yours in health - Dr. Velonda   

TWITTER: #drvelonda  WEBSITE: www.sweetpotatodelights.org

National Peanut Butter Day

Peanuts, an American staple for generations, reportedly originated in South America around 3,500 years ago. They grow underground like potatoes. Contrary to popular belief, this legume is not a nut. Nuts grow on trees. Nutritionally speaking, peanut butter is a good source of vitamin E, B6, niacin, calcium, potassium, iron and is rich in healthy monounsaturated fat. According to The Peanut Institute, this popular snack is packed with 8 grams of protein per ounce, more than any other nut.

In addition to being high in necessary nutrients such as magnesium, phosphorus, selenium, zinc, when paired with other nutrient-rich foods, studies have shown that peanuts helps us absorb nutrients better.

Inventions and processes started late in the 19^th century helped bring us here…….

Ø  1884, Marcus Gilmore Edson of Canada developed a process to make peanut paste from milling roasted peanuts between two heated plates.

Ø  1895, Kellogg, the famous cereal maker patented a process with raw peanuts.

Ø  1903, Dr. Ambrose Straub of St. Louis, Missouri is responsible for patenting a peanut butter making machine

Ø  1904, C.H. Sumner’s introduced peanut butter to audiences at his concession stand in the St Louis Universal Exposition.

Ø  1916, George Washington Carver published his research “How to Grow the Peanut and 105 Ways of Preparing it for Human Consumption”. His research resulted in many non-food uses for this amazing goober; including shaving cream, plastics, cosmetics and coffee.

Ø  1922 Joseph Rosefield brought us the creamy, smooth peanut butter we enjoy today. Through homogenization, Rosefield was able to keep peanut oil from separating from the peanut solids. He later sold the patent to a company that began making Peter Pan peanut butter and later went into business for himself selling Skippy peanut butter through Rosefield Packing.

In the U.S., peanuts and peanut butter are the most popular nut choice and comprise 67% of all nut consumption. (SOURCE: http://www.peanut-institute.org/peanut-facts/)

Yours in health - Dr. Velonda      TWITTER: #drvelonda     FACEBOOK: Be-fit, Inc.

Welcome 2017 with Black-eyed Peas and Greens

Why Black-Eyed Peas & Greens on January 1^st?

   

History: Eating black-eyed peas on New Year’s has been considered good luck for at least 1,500 years. It has been reported that it was historically a Jewish custom to eat black-eyed peas in celebration of the Jewish New Year (Rosh Hashanah) and this tradition arrived in America with Jews, who first arrived in Georgia in the 1730s. According to common folklore, the tradition continued and spread after the Civil War.

Symbolism: There are various explanations for the symbolism of black-eyed peas. One is that these yummy legumes demonstrates humility and a lack of vanity. Another explanation is that dried beans loosely resemble coins. Yet another is that because dried beans greatly expand in volume, they symbolize expanding wealth. A lot of people closely associate good luck with monetary gain. That’s where the greens come in (green is the color of U.S. paper currency). Add some golden cornbread and a well-known Southern phrase to top it off: “Peas for pennies, greens for dollars, and cornbread for gold.” 

Nutrition Nugget: 1 cup of black-eyed peas = Dietary fiber 11 g, 0 mg Cholesterol, 7 mg Sodium, 475 mg Potassium, iron & magnesium

1 cup of collard greens = 0 mg Cholesterol, 6 mg Sodium, 77mg Potassium, vitamin A and C

TWITTER: drvelonda or sweetpotatodelights

EMAIL: sweetpotatodelights.com

CALL: 877-888-3546  

To book Dr. Velonda Anderson for future speaking   engagements please contact: 

Adrienne D. Warren, Publicist, 313-614-3288     

Healthy New Year

   

                               A Smoothie A Day, helps keep the doctor away: 

Drinking fruit smoothies can help you reach the recommended daily intake of fiber (25 grams for women and 38 grams for men). One serving of fruit typically contains two to four grams of fiber with blackberries, pears and apples having the highest concentration of five to seven grams per serving. The soluble fiber found in fruit helps slow digestion and may help control blood sugar and lower cholesterol.

Day 1 – Swiss chard, banana, pineapple, apple, blueberries, dates, ground flaxseed                               Day 2 – blueberries, strawberries, raspberries, Swiss chard, spinach, pineapple, oats, flaxseed   

Day 3 – ½ cup beets, ½ carrots, ½ cup avocado, pear      

Day 4 – spinach, avocado, apple, Blackberries, strawberries, pineapple    

Day 5 – Spinach, rolled oats, orange, pineapple, blueberries, apple      

Day 6 – kale, honey rock melon, pineapple, raspberries, strawberries  

Day 7 – Swiss chard, banana, peach, honey rock, blackberries, strawberries, flaxseed   

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EMAIL: info@sweetpotatodelights.com 

Turkey Time

Fall has settled in and the holiday season is about to begin! 

Trick and Treat is behind us and Gobble, gobble is on the way!

Portion control and movement are my top 2 recommendation for managing holiday calories!

There is still time to place your Thanksgiving order for sweet potato pie, sweet potato cheesecake and cranberry sweet potato bundt cake by .............

www.sweetpotatodelights.org

info@sweetpotatodelights.com 

877-888-3546

Cold & Flu Season is Coming

Prevention is the best medicine and food is the best weapon!

Sailing through the cold and flu season is a piece of cake with the use of natural immune boosters like oil of oregano, colloidal silver, grapefruit seed extract and herbal teas.

Drinking kombucha 3-5 times a week, daily fresh smoothies with lots of kale and/or spinach along with extra vitamin C and lots of physical activity will help protect your immune system.

For more tips to stay well during this year’s cold/flu season read registered dietitian Kerri-Ann Jennings' article at http://www.webmd.com/cold-and-flu/features/7-day-menu-for-cold-and-flu-season

Yours in health,
Dr. Velonda

Heart Health - GO RED!

February is Heart Health Month and the American Heart Association's Go Red For Women Campaign (www.GoRedForWomen.org ) provides lots of tips and tools for months and years of heart-healthy living.

While deaths due to heart disease have dropped in recent years, heart disease is still the #1 killer of Americans. Prevention is the best medicine and researchers have given us a ton of information on how to prevent cardiovascular disease, which includes stroke and heart attacks.

One of the top heart smart super foods is oatmeal is high in soluble fiber, which can lower cholesterol by acting as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream.

To prevent heart attacks, avoid unhealthy food, and eat foods rich in nutrients like berries: strawberries, blueberries, any berry is going to be loaded compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels.

Check out Fresh Pressed Yoga & Juice www.beyondblends.com

Yours in health, Dr. Velonda * 877-888-3546 * TWITTER: #drvelonda

21 Day Juice Fast Journey - Day 19

Day 19
Fasting is primarily an act of willing abstinence or reduction from certain or all food, drink or both, for a period of time. An absolute fast is normally defined as abstinence from all food and liquid for a defined period, usually a single day (24 hours), or several days. Other fasts may be only partially restrictive, limiting particular foods or substances. In spite of the busy lives that we live, I think we can all benefit from a weekend fast at least once a month. Always remember to consult your physician when considering extended fasting.

My refrigerator always has an assortment of greens (Kale, Spinach and Swiss Chard). Almost always my freezer is stocked with bananas and and assortment of berries (Strawberries, blueberries, raspberries).
Armed with my Magic bullet, today's smoothie is a combination of Kale-Banana-Pineapple-Strawberries

 Bananas are a caloric dense fruit, translating into lots of energy without weight gain worries. Bananas are a good source of potassium and magnesium which aid in maintaining normal blood pressure and are heart protective.     Read more: Health Benefits of Bananas / Nutritional Facts of Banana | Medindia http://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-bananas.htm#ixzz2z8puNTtN


Yours in health,
Dr. Velonda

21 Day Juice Fast Journey - Day 18

Day 18 is a day of ginger

GINGER POWER (Blueberries, ginger, banana, applejuice)

In India this wonder spice has the status of a virtual medicine chest. with it's time-tested, digestion-friendly properties and a host of other health benefits. 

 Benefits of Ginger


* Hungry? Eat fresh ginger just before lunch to stoke a dull appetite and fire up the digestive juices.

*Ginger improves the absorption and assimilation of essential nutrients in the body.

* Ginger clears the ‘microcirculatory channels’ of the body, including the pesky sinuses that tend to flare up from time to time.
For more benefits visit  http://foodmatters.tv/articles-1/10-healing-benefits-of-ginger



Whole Foods Market (Mack & John R - Detroit, MI) Smoothie Menu includes a great array of "Motown Blends", "Custom Blends" along with flax seed and chia seed add-ons!

Yours in health,
Dr. Velonda


TWITTER: #drvelonda                           FACEBOOK:

21 Day Juice Fast Journey - Day 17

Day 17 took me back to Whole Foods Market smoothie bar

KALE KICK START  is a great way to start the day (kale, blueberries, grapes, banana, pineapple juice). Kale has been dubbed "the queen of greens", it is among the most highly nutritious vegetables. It is an excellent source of carotenes, vitamins C, vitamin B6, and manganese; with only 20 calories. A top choice for fasting, kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

READY SET REVIVE   is great for the afternoon pick-up (strawberry, mango, banana, apple, carrot juice)

In addition to vitamin C, strawberries are an excellent source of the trace mineral manganese, which is essential for maintaining healthy bone structure, absorbing calcium, creating enzymes that build bone and a host of other benefits, including proper functioning of your sex hormones.
Considering the growth in the 65+ population, aging issues come to mind, particularly neurological concerns. According to researchers at Harvard’s Brigham and Woman’s Hospital, in a study published in the Annals of Neurology, strawberries (and other berries) can delay cognitive impairments by up to 2.5 years. [SOURCE: http://www.mnn.com/food/healthy-eating/stories/8-reasons-to-appreciate-nutrition-packed-strawberries]

Yours in health,
Dr. Velonda                                      TWITTER: #drvelonda            FACEBOOK: Be-fit, Inc

21 Day Juice Fast Journey - Day 16

Day 16
VegMichigan presented thier annual VegFest vegan Tastefest at the Suburban Collection showplace in Novi, Michigan; which made it very easy to fill-up on liquid goodness.

My favorite vendor booth was  Hut-k Nutrilicious 734-786-8312 from Ann Arbor, MI with their great array of delicious juices:

 BEETs-ME-Gin (Beets, ginger, lime & dates), great for lowering blood pressure.

THE POWER OF 7 (Spinach, kale,swiss chard, dates, limes, pineapple and coconut milk); great source for  antioxidant, vitamins, minerals, amino acids,phytonutrients and anti-inflammatory nutrients. You have heard me say it before - green inside is clean inside! This smoothie has all my favorite greens in one drink.

If you're looking for fiber, potassium, or copper, look no further than dates. The nutritional value of dates would come from their high content of carbohydrate and dietary fiber; which most Americans do not get enough in their diets. A 1/4 cup of dates, which is considered 1 serving of fruit, has approximately 4 grams of fiber.

Visit www.hut-k.com  for more ideas

Yours in health!
Dr. Velonda                          TWITTER: #drvelonda           FACEBOOK: Be-fit, Inc

21 Day Juice Fast Journey - Day 15

Day 15 is totally dedicated to fruit smoothies made from:

     Carrots

 Bananas                    Mangos

Strawberries
Blueberries

Pineapple


You may have heard that juicing is better for you than is eating whole fruits and vegetables because your body can absorb the nutrients better and it gives your digestive system a rest from working on fiber. Make no mistake, your body needs the fiber, but if you have been challenged to eat recommended levels of fruit (and vegetables), juicing will help you reach the minimum daily recommendations easily Research has shown that juicing can reduce your risk of cancer, boost your immune system, help you remove toxins from your body, aid digestion and help you lose weight.


Yours in health,
Dr. Velonda
drvelonda@gmail.com              TWITTER: #drvelonda        FACEBOOK: Be-fit, Inc

21 Day Juice Fast Journey - Day 14

I have found that I am most successful fasting when I plan ahead.  However, the list of restaurants and and cozy spots catering to plant based eaters continues to grow in the Detroit area.

The Golden Gate Cafe has a great menu of beverages including the RED DRAGON smoothie I had for breakfast (strawberries, cranberry, cherry, hibiscus, lemon, banana, red apples, apple cider) and a TROPICAL smoothie for lunch (banana, mango, pineapple, apple cider).

Apples are a good source of vitamin C and fiber. In one large study, post-menopausal women who had the highest levels of flavonoids in their blood were least likely to die from cardiovascular disease. (SOURCE: http://nutrition.about.com/od/fruitsandvegetables/a/applessuperfoods.htm )

 When it comes to antioxidant content, hibiscus beats out green tea; loaded with iron, beta carotene, potassium and vitamin C. "The fruit acids in hibiscus may work like a laxative. Some researchers think that other chemicals in hibiscus might be able to lower blood pressure; decrease spasms in the stomach, intestines and uterus; and work like antibiotics to kill bacteria and worms." (SOURCE: http://www.webmd.com/vitamins-supplements/ingredientmono-211-HIBISCUS.aspx?activeIngredientId=211&activeIngredientName=HIBISCUS)

Yours in health,
Dr. Velonda
drvelonda@gmail.com              TWITTER: #drvelonda        FACEBOOK: Be-fit, Inc

21 Day Juice Fast Journey - Day 13

DAY 13

CARROT ORANGE APPLE BEET juice the first half of the day (Don't forget the water!)

 Spring has sprung! Just as when fall changes to winter, transition between season calls for extra vitamin C!

What is fasting and why should I do it?

Some fast for weight loss and/or detoxing purposes. Some call fasting a spiritual discipline. It is often connected with prayer, Bible study and meditation. Unger's Bible Dictionary explains that the word fast in the Bible is from the Hebrew word sum, meaning "to cover" the mouth, or from the Greek word nesteuo , meaning "to abstain." For spiritual purposes, it means to go without eating and drinking.  SOURCE: http://www.ucg.org/bible-faq/what-fasting-and-why-should-i-do-it

Another favorite Detroit spot for not only raw juices but also great smoothies and delectable vegetarian and vegan meals if the Golden Gate Cafe (18700 Woodward Ave). DAY 13 dinner is the GREEN DRAGON smoothie (green apples, spirulina, blue green algae, spinach, green tea, pine bark extract, bananas and apple cider).

Spirulina is a blue-green algae used as a nutritional supplement. Blue-green algae, which are microscopic fresh-water organisms , derive their color from the green pigment of chlorophyll. Chlorophyll is the compound in plants that converts the energy from the sun into food for the plants. Chlorophyll's chemical structure is similar to human blood; which is why consuming chlorophyll can boost hemoglobin levels, improve blood circulation and increase energy.SOURCE: http://www.ehow.com/facts_5483657_benefits-chlorophyll.html#ixzz2ycoLmKoE

Yours in health,

Dr. Velonda