Tag Archives: potassium

Hydrate Plus

18 Jun

It is not officially summer, but it is hot outside! Staying hydrated is really important any time of year, but dehydration can happen more quickly in the heat. Drinking plain water can be BOOOOOORRRING, and we are oh so stylish! Simple water just won’t do. How do we transition from boring old water to something exciting?

For starters, I invested in a pretty beverage dispenser. Seriously, this thing was less than twenty bucks, and I use it more than I thought I would. It’s glass, and so pretty whether it’s filled with Sangria for a Spanish dinner party or Spa Water (my cool version) for a summer evening cookout.

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Today I made a my delicious and irresistible Spa Water. I got creative with water and added some other goodies like cucumbers, lemons, melon, and strawberries to really please the palate. My Spa Water is more than refreshing,  it can help detoxify the body. And who doesn’t need that every now and again?

This is what i started with-

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I peeled the cucumber before slicing it. The skin can be bitter so I prefer to remove it for my Spa Water. Cucumbers aid in brain health and reduce inflammation, so what the heck-why not help out our gray matter! I always wash and dry the cucumber before slicing it. I save extra slices for later to have with hummus as a snack.

Next I cut up fresh cantaloupe to add to the water. The health benefits of cantaloupe include being rich in beta carotene which your body can convert to Vitamin A. This is important to eye health (and as an “over 40” woman that sort of uses readers I need that!). Vitamin A also contributes to a healthy immune system and healthy red blood cells. Cantaloupe is also rich in potassium and Vitamin C. Since I have some leftover cantaloupe, I will toss it with a bit of rich bleu cheese for a decadent side dish or snack. Yum!

I didn’t bother to do much to the lemons other than slice them. Lemons are a great source of vitamin C. The lovely oil in the lemon rind aids in digestion, is detoxifying in nature, and nourishes the skin so I left it on and added it to the water.

I didn’t have fresh strawberries, but had some in the freezer. I keep frozen berries on hand for my smoothies, but today frozen strawberries were getting thrown into the Spa Water. Strawberries have high levels of heart-healthy antioxidants so load up on ’em. They add just the right touch of sweetness to the water, and add a lovely rose’ color as well.

Put all that goodness together and this is what you get-elegant, healthy, and packed with flavor.

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Serve it in a wine glass, pour it in a glass over ice, or carry it with you to the gym. Any way you decide to use this water, it is a winner! This is THE way to stay hydrated this summer!

 

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Beet the Heat

16 Aug

Beets are the best.  Roasted.  Pickled.  Sautéed.  Cold.  Hot.  Beets are great as a side dish with balsamic vinegar and goat cheese.  They are delicious roasted along side other vegetables.  I’ve even eaten them right out of the can.  Being raised in the midwest, vegetables were always on our dinner table, but somehow beets got overlooked. So how did I get hooked?

My love affair with this herbaceous plant began in adulthood.  The first time I tried beets was a happy surprise.  I was tired of my usual repertoire of veggies and decided to try beets.  In the grocery store one day, I impulsively grabbed a fresh bunch of beets with the intention of simply roasting them.

I brought them home, put the beets on the counter, and stared them down.  Hhhmmmm.  This would be an adventure.  I washed them and laid them on paper towels.  Off came the green tops.  I peeled the fresh beets, placed them on a baking sheet, drizzled some olive oil over them, and into the oven they went.  The beets cooked up beautifully.  One taste and I was hooked.

But the thought of those greens going to waste was unthinkable.  Out of curiosity, I pinched off a green and popped it into my mouth expecting it to be tough and woody.  I was delighted to find the greens tender and flavorful.  Oh heck yes!  I would find a way to eat the greens too!  That was many seasons ago…

Now summer is on the horizon. I am beginning to think grilled, chilled and easy.   I do not want my oven on this time of year.  What is the best way to enjoy beets this season?  Piled on a garden fresh crisp salad!

But first, let’s chat for a second about the virtues of beets.  Some would say they are not a desirable or sexy vegetable, or even a popular one.  But since they are packed full of vitamins and minerals, and so versatile, beets cannot be overlooked.

The health benefits of including beets in the diet are numerous.  They are a good source of fiber, have lots of vitamin C, and are high in folate and potassium.  Beets are also a rich source of antioxidants, compounds that prevent disease and the damaging effects of oxidation of cells throughout your body.  They are very low in fat, and certainly don’t need a lot of added fat to make them taste good.

While they come in many varieties, we most often see the “blood turnip”, or red beet. They are a root vegetable, like a carrot or potato and they like to grow in cool weather.  They are available canned all year long, but we see them seasonally featured in the spring and the fall.

And remember how I said it was not considered a sexy vegetable?  Well think again.  Fruits and vegetables, like herbs, were used in ancient times as medicine.  One of the first known medicinal uses for the beet was as an aphrodisiac in ancient Greece.  There.  I said it.

Anywhoooo….beets are very easy to prepare.  If they are fresh, they can simply be peeled, drizzled with olive oil and roasted.  They are also wonderful diced and  sautéed.  Canned beets are fabulous hot or cold.  Simply open the can, rinse the beets, and toss them on a salad.  They can also be heated and enjoyed as a simple side dish.

Back to those green tops for a minute.  If you have fresh beets with the greens, do not throw those away!  The greens are also a nutrient dense food and adaptable to many dishes.  Like beets, the greens can be enjoyed raw, such as mixed with other greens in your summer salad.  They can also be sautéed much like spinach, in a little olive oil.  Season them a bit with salt and pepper, and you’ve got another phenomenal side dish.

If you’ve tried beets and didn’t like them, try them again.  If you’ve never tried them, its time to add some variety to your diet.  The health benefits  of beets are plentiful, they are budget friendly, and just plain delicious.  Let your own impulses go wild, pick up some beets up at the farmers marker or grocer, and begin your own adventure!

Delicious cold beets piled on a fresh summer salad! Yum!

Delicious cold beets piled on a fresh summer salad! Yum!