There’s a lot of literature supporting the benefits of eating a serving (1/2 cup) of berries a day. While all berries are award winning little powerhouses of nutrients, there is one berry that wins the blue ribbon – BLUEBERRIES. Blueberries are the richest in antioxidants which protects our cells from damage and helps keep us looking young and healthy. Eating plain blueberries is one of my favorite snacks but for something a little different frozen yogurt covered blueberries takes things to a whole new dimension!
Ingredients:
1 pint fresh blueberries
8 oz. container plain fat free yogurt
2 tablespoons honey
Directions:
Mix yogurt and honey together
Line a shallow container with parchment paper
Using a toothpick, dip blueberries in the mixture then place on the parchment paper in a single layer
Freeze until solid (minimum 1- 2 hours. Pop the berries off the parchment paper and place in a covered freezer safe container. Enjoy immediately or store until ready to snack on.
Dipping the blueberries in the honey-yogurt mixtureAssembled on a parchment paper lined container. Overlapping the berries will create little clusters.This is the first time I am using my honey harvested in early October. Honey, technically, is not considered a whole food nor is it considered vegan. It is predominantly sugar – although not an added sugar. For this reason I seldom use it, and when I do, it is in small quantities. The only approved whole food sweeteners are date sugar, date syrup or molasses. What a delicious little snack and super easy to make!
Celery, along with onions and peppers, is often referred to as the holy trinity of vegetables. These vegetables often take on a supporting role in enhancing the flavor and texture of dishes but seldom take on the leading role. The distinct flavor of celery – slightly sweet, savory and aromatic – is not only the star performer in this soup but wins an academy award hands down!
Celery is comprised of fibrous ribs and darker green outer leaves. The ribs are readily incorporated in culinary dishes, but sadly, the leaves are often discarded. From a nutritional standpoint, it is the soft delicate leaves – not the ribs – that are packed with nutrition. From a culinary standpoint, it is the leaves – not the ribs – that are packed with an intense punchy flavor. To enhance not only the nutrition and flavor of this soup I use both ribs and leaves.
Is it a stalk or rib of celery? According to the USDA, a stalk means the whole bunch of celery, whereas a single piece is called a rib. One stalk of celery usually contains around 7-9 ribs.
If you see celery hearts in the grocery store it means the inner ribs from the stalk. These are lighter in color and more tender.
The darker the color of celery ribs the stronger the flavor and the higher nutritional content.
Celery is related to fennel, parsley and carrots.
The health benefits of celery, once considered hokey pokey folk medicine, has been scientifically proven. Celery contains coumarin which has calcium antagonistic properties. Coumarin prevents calcium from depositing on the walls of the coronary arteries disrupting blood supply . Celery contains a phytochemical called phthalide which relaxes the tissues of artery walls increasing blood flow and decreasing blood pressure. Celery also has a diuretic effect so it can help to remove excess water from the body. Lastly, with only 10 calories per rib celery is an excellent low-calorie food to snack on.
Ingredients:
7 ribs of celery (including leaves) chopped
1 onion chopped
4-5 cloves garlic minced
1 medium potato cubed
4 cups vegetable broth (no or low sodium)
1 1/2 cups unsweetened almond milk
1/2 teaspoon thyme
1/2 teaspoon black pepper
2 bay leaves
Celery, onion, garlic, potato, vegetable broth, almond milk, thyme, black pepper, bay leaves
Add the garlic and stir for 1-2 minutes until fragrant
Add the vegetable broth, potatoes, thyme, black pepper and bay leaves. Bring to a boil. Turn the heat down and gently simmer until the potatoes are tender (about 15 minutes).
Sir in the almond milk and simmer for another 5 minutes.
Remove the bay leaves then blend well using an immersion or high speed blender.
If you would like a more vibrant green soup you can add 4- 5 baby spinach leaves. I did not do this with this batch of soup.With the pretty green color it could be served as a festive holiday soup and how special it would look in red Fiesta-ware bowls! The dinnerware in this picture belonged to my grandmother and dates back to the early 1900’s.
