This healthy whey protein smoothie is blended with a scoop of yogurt and a few strawberries that make it deliciously pink! It’s simple to make and so tasty. 

There’s no added sugar, and it’s gluten-free and low-carb. 

I love to garnish my drink with a strawberry and a sprig of mint from the garden. It adds a bright fresh aroma while sipping. 

(Please note that this post includes affiliate links which means I’ll earn a small commission if you buy through the link with no extra cost to you. Thank you for your support!)

On the blog, we talk a lot about the importance of getting enough protein in our diets. Sufficient protein is a key ingredient for healthy aging.

Thirty grams of protein spread out over three meals is recommended for older adults who do resistance training.

If you’re like me and have a hard time consuming a lot of protein, consider whey protein powder. Whey is one of the best sources of protein available.

Protein powder is an easy way to add protein to your smoothie. I use Muscle Feast whey protein. It has 21.5g of protein, 2.3g leucine (important for building muscle), and a bunch of branch chain amino acids. It’s also low calorie and low carb.

Adding it into a smoothie of non-fat yogurt and berries, brings the protein count up to 30 grams. Perfect.

Lately, I’ve been enjoying this smoothie as a lunchtime meal replacement. It’s quick and portable. You can take it with you when you have a busy day. Pour it into a travel cup, grab a straw, and you’re good to go.

Is protein in smoothies good for you?

You bet it is. Adding protein to your smoothie as a meal replacement helps you stay full and energized.

And since protein is necessary for muscle repair and growth, some say pre-workout or after exercise is a good time to drink it.

What? You don’t strength train?

Do you know that if you’re over the age of 35, you’ll lose about 3% – 5% of muscle every decade? Even worse, you could lose 4% of your strength per year.

Here’s the danger. Muscle is the organ of longevity. Without good muscle, your odds of early frailty and the chronic diseases of aging increase greatly.

So that’s why I prioritize resistance training to build muscle.

All right. I’ll show you how to make this drink in a minute, but I want to tell you one more thing about my method for the perfect smoothie.

Do you prefer a foamy or smooth protein smoothie?

I enjoy a light foamy smoothie. But some folks don’t care for the bubbles. Without getting really sciency, when pure protein isolate is vigorously shaken the proteins coagulate in a structure that holds onto air bubbles. 

If you’d rather have a smooth drink, mix your water, yogurt, and strawberries in your blender first and pour into a tall glass. Then add your protein powder and stir with a spoon until dissolved. It mixes in pretty quickly.

Okay, ready to make it? Here is the order for your ingredients. Keep heavier frozen ingredients to add last so that they’re on top of the mixture. This will get the blender moving faster and prevent stalling. 

Instructions

*Free printable recipe card is available at the end of the post.

First, add water and yogurt to your super blender. Today, I have Chobani non-fat greek yogurt. You can go with homemade yogurt or your favorite yogurt.

Then add protein powder.

And, finally, frozen strawberries. I use my Vitamix because the blade is powerful enough to pulverize the whole frozen ingredient including the fiber.

Secure the top and give it a whirl. This will yield a light foamy smoothie.

See my note above if you’d rather have a smooth fruity drink.

Pro tips and recipe notes

• The best way to make this smoothie is in a super blender. I have the Vitamix Professional Series 500. It’s over 9 years old and still going strong. It has an easy smoothie preset button so it only takes seconds to make.

• Don’t have a super blender like Vitamix? Go with soft fresh strawberries instead of icy frozen ones.

• When I buy fresh strawberries, I keep them in the freezer if I’m not going to eat them right away. Frozen strawberries make the smoothie thicker.

• I always recommend organic strawberries whenever possible.

• There are tons of ways that you can customize this smoothie. Will you swap out the strawberries for blueberries or raspberries? Or go ahead and add a variety of berries. Nuts or seeds make a nice addition, too.

• If you need to make this ahead, you can keep it in the fridge. However, it may separate so give it a stir. It’s best to drink right away.

I hope you love this smoothie as much as I do.

And if you have any questions, please reach out to me in the comments or shoot me an email. I’ll respond ASAP.

More healthy smoothie ideas

My Healing Green Smoothie – Discover many important green smoothie benefits and a step-by-step tutorial with beautiful photos showing how to make a healing green smoothie. You’re going to love this smoothie.

Radiant Skin Smoothie (With Chia Seeds) – You’ll love this green smoothie. It’s made in your super blender including berries, greens, celery, apple and chia seeds which promote radiant skin.

Strawberry And Yogurt Smoothie – This smoothie is a healthy treat rather than treats with empty calories.

Nourishing Brain Power Smoothie – Tasty smoothie crafted to boost your brainpower and keep your cognitive gears turning like a well-oiled machine. 

Garden-Fresh Cucumber Smoothie – Packed with nutrients, this delicious blend of fresh cucumbers, kale, apple, carrot, and creamy yogurt is a delicious treat. Taste the garden-fresh goodness!

Print

High-Protein Smoothie With Strawberries

This delicious smoothie has a massive amount of protein so it's really good for you. It's low carb, gluten free and super easy to make.

Course Drinks

Cuisine American

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Calories 142kcal

Author Barbara Bianchi

Equipment

• Vitamix

Ingredients

• 1/2 cup water
• 1/4 cup yogurt
• 1 scoop (24 grams) whey protein
• 3 strawberries frozen

Instructions

• Place all ingredients into Vitamix container in order listed and secure lid.
• Set Vitamix to pre-programmed Smoothie setting and start machine. It will automatically shut off once cycle is complete.

Video

Notes

GET THE FULL VIDEO SO YOU CAN SEE HOW TO MAKE THIS SMOOTHIE HERE 

• The best way to make this smoothie is in a super blender.

• Don't have a super blender like Vitamix? Go with soft fresh strawberries instead of icy frozen ones.

• When I buy fresh strawberries, I keep them in the freezer if I'm not going to eat them right away. Frozen strawberries make the smoothie thicker.

• I always recommend organic strawberries whenever possible.

• I enjoy a light foamy smoothie. But some folks don't care for the bubbles. Without getting really sciency, when pure protein isolate is vigorously shaken the proteins coagulate in a structure that holds onto air bubbles. 

 If you'd rather have a smooth drink, mix your water, yogurt, and strawberries in your blender first and pour into a tall glass. Then add your protein powder and stir with a spoon until dissolved. It mixes in pretty quickly.

• There are tons of ways that you can customize this smoothie. Will you swap out the strawberries for blueberries or raspberries? Or go ahead and add a variety of berries. Nuts or seeds make a nice addition, too.

• If you need to make this ahead you can keep it in the fridge. However, it may separate so give it a stir. It's best to drink right away.

Nutrition

Calories: 142kcal | Carbohydrates: 5.9g | Protein: 30g

The post High-Protein Smoothie With Strawberries appeared first on Gluten Free Homestead.

You know that feeling? It’s 3 o’clock in the afternoon. Your batteries are running a little low.

You then start thinking about having just one more cup of coffee
to give you the push you need to get you through the remaining hours of a hectic day.

You hesitate, though, because you know the extra caffeine might make you too jittery.

Or maybe you need an afternoon boost but you struggle with adrenal fatigue issues. So you avoid coffee because you know that caffeine will play havoc with your cortisol levels.

Is there a healthy option you can turn to for that needed lift instead of coffee?

Maybe you should try tea as your go to afternoon beverage. I know it doesn’t sound as sexy as having a double cafe mocha or a holiday spice flat white coffee. But consider this.

It has less caffeine than coffee, so it won’t increase those caffeine jitters.

But tea has just enough caffeine that, in combination with its other ingredients, it will keep you alert, attentive, relaxed and possibly more creative.

I don’t want to convince anyone to forgo their morning java. I know how important it is to you. Barbara reminds me of this every day.

However, as a busy person, you know how important it is to stay productive throughout the afternoon while not getting stressed.

To achieve that, tea might be the better beverage for you.

Let’s take a look and see why tea might be the perfect afternoon beverage.

What Is tea?

All tea, regardless of the variety, is derived from the Camellia sinensis plant. Thedifferences lie in the processing of the leaves.

The leaves of black tea are dried, then crushed or torn, and then allowed to oxidize before being dried.

After harvesting, green tea leaves are dried and then immediately heated. This process limits the amount of oxidation that takes place.

Oolong teas are semi-oxidized which places them between black and green teas.

White tea is the least processed of the four and may include tea buds and very young leaves.

While my intention in this post is not to dwell on the health benefits of tea it would be remiss of me if I did not at least mention them.

The health benefits of tea

Tea began as a medicine and grew into a beverage. ~Okakura Kakuzō

For almost 5000 years, tea has been consumed as a health tonic.

Today researchers believe that tea might be beneficial in the prevention of cancer, cardiovascular disease, and diabetes. You can read about them here, here and here.

Some studies have even shown that green tea may even increase longevity. See here and here.

The health benefits of tea are usually attributed to compounds called polyphenols. These are potent antioxidants that are important for keeping your body healthy. See my antioxidant post here.

While researchers are not exactly sure how these compounds work in the body to prevent disease laboratory studies have shown that they do have potent beneficial effects.

For example epigallocatechin gallate (EGCG) an antioxidant in green tea has been shown to have profound anti-inflammatory, antioxidant, anti-infective, anticancer, antiangiogenetic, and chemopreventive effects.

Of all the teas, Japanese matcha green tea contains the highest levels of EGCG.

Because of the oxidation process, black tea contains lower amounts of EGCG. However, it does contain other antioxidants such as theaflavins and thearubigins.

Those tea drinkers who like milk in their tea should be aware that adding milk to tea could blunt some of the antioxidant benefits.

Okay, it’s been fairly well established that tea is a healthy drink. But how can it keep you relaxed and make you more creative? Let’s start with caffeine.

Tea has a moderate amount of caffeine

Tea doesn’t contain as much caffeine as coffee but it does contain a moderate amount.

Green tea has about 24-45 mg. of caffeine in an 8 oz cup while black tea has about 14-70 mg. Coffee has about 95 -200 mg. of caffeine in an 8 oz. serving.

The lower caffeine content in green tea might make it a better option for those who have adrenal fatigue and those who experience caffeine jitters.

However, there is still enough caffeine present in tea for you to get some of its positive effects.

These include improvements in physical endurance, cognitive function, alertness and vigilance, mood, and perception of fatigue.

However,  antioxidants and caffeine are not the only important ingredients in tea. There is another ingredient that takes tea to another level.

It allows your body to experience the benefits of caffeine while at the same time producing in you a sense of relaxation

L-theanine: an amino acid in tea that may enhance your mind and mood

For centuries, cultures have extolled the virtues of tea not only for its ability to heal the body but also because of its ability to transcend the physical and bring peace and calmness to the mind.

Is there evidence, though, that drinking tea can change your mental state? Well, there just might be.

One of the major biologically active compounds in tea is L-theanine. It is a naturally occurring amino acid found almost uniquely in tea and makes up about 1% of its dry weight.

A 7 oz. cup of black tea will contain about 24 mg. of L-theanine while green tea has about 8 mg.

What is interesting about this compound is that it appears to be psychoactive. That means it can pass the blood-brain barrier and cause a direct effect on the brain.

While much of L-theanine’s effect on the brain is unclear, some researchers believe that it’s capable of increasing alpha brain wave activity.

Let’s briefly take a look at brain waves.

Alpha brain waves

The human brain produces electrical activity which is displayed in the form of waves.
These waves correspond to different activities of the brain.

For example, beta waves are characteristic of a strongly engaged mind. A person teaching or debating would exhibit strong brain beta waves.

Alpha waves, on the other hand, are believed to be associated with a relaxed but attentive conscious mental state. There is no drowsiness associated with these brain waves.

During alpha wave activity, sensory inputs are diminished and distracting information is closed to the mind.

A person who takes time out of their day to reflect or meditate will exhibit strong brain alpha waves.

Some researchers now believe that this phase of brain activity is important for creative thinking. See also here.

This would make sense in that alpha brain waves indicate a relaxed, alert mental state with a minimum of distracting incoming information.

Because alpha waves are associated with a relaxed mental state, some researchers believe that biofeedback training can occur during this phase of brain activity.

However, some researchers have found the evidence for this to be inconclusive.

Is there evidence that L-theanine can increase alpha brain waves, and if so, what effects does it promote?

L-theanine’s effect on alpha brain waves and brain 

Several studies have been performed showing L-theanine’s ability to increase alpha brain wave activity. See here and here.

Some of the behavioral effects recorded by researchers after L-theanine supplementation are:

• Increased attention. See also here and here.
• Increased mental relaxation and concentration. Also here.
• Increased mental alertness.
• Anti-stress effects. Also here and here.

These studies on L-theanine seem to prove that it does have an effect in promoting brain alpha wave activity, and thus the ability to induce a relaxed, attentive mental state without drowsiness.

It should be noted that the above studies were performed with a high amount of L-theanine supplement.

However, there is some evidence to suggest that L-theanine found in tea is also able to induce positive mental effects at realistic dietary levels. This may be as little as 2 – 3 cups.

What about L-theanine supplementation?

Some people report anxiety reduction success with L-theanine supplementation. I personally haven’t had any experience with it.

I always remain a little skeptical of supplements. I believe that nutrients in foods were meant to work synergistically. See here.

When one compound from a food is isolated and consumed, it is very difficult to know what other reactions it may cause in the body.

However, to date, there doesn’t seem to be any reported adverse findings with L-theanine supplements.

So if it works for you, that’s great.

Obviously, tea does not contain as potent a form of L-theanine as a supplement does.

However, researchers have found something interesting about the synergy of L-theanine and caffeine in tea.

L-theanine and caffeine: a potent combination

What is interesting about L-theanine in tea is that’s its combination with caffeine appears to improve its positive effects. Studies on this have found:

Gollum: “We’re not *in* decent places.”(From the movie, The Lord of the Rings: The Return of the King )

Mordor was definitely not a decent place. But Sam didn’t forget the decent places where tea-time was still observed.

There is something about tea that has a civilizing effect on people. It may also have the ability to affect how we relate to other people?

Studies have shown that a person holding a warm drink as opposed to a cold one were more likely to view others as warmer or more caring.

Also, researchers found that a person holding a warm beverage demonstrated increased feelings of generosity toward others. See here and here.

So a warm cup of tea in a sense may help us to be more civil to one another. And heaven knows we could use more of that in our society today.

So there you have it. Tea. It can make you healthier, it can make you calmer and more attentive, it can increase your creative skills and it can make you a friendlier person.

Do you drink tea? Let us know what kind. What are your experiences with it? We’d love to hear from you in the comments.

Read this next

Get a good grip: how hand grip strength predicts longevity – Let’s look at how to determine how strong you are and improve your chances of living longer.

Stay healthy: 8 practical and easy ways – In the midst of flu season, I want to be proactive in supporting my immune system. Here’s some of what my family and I are doing to try to stay healthy.

How my morning routine gives me a healthy start to the day – A gentle morning routine can set you up for the day without feeling rushed. I hope to inspire you to create a routine that will work for you.

The post Want To Be More Relaxed And Creative In The Afternoon? Drink Tea appeared first on Gluten Free Homestead.

The last few weeks after our workout sessions, I’ve loved whipping up this nutritious smoothie for Barbara and me. It really seems to give us the boost of energy we need after working our muscles hard. I’m excited to share the recipe with you.

Whether you’re recovering from a hard training session, from an illness, or you just need to recover from the stress of daily life, a nourishing diet is essential to support that process.

Whole foods are at the center of a nourishing diet. They’re packed with the minerals, vitamins, antioxidants, and other nutrients that you need to heal.

These foods include grass-fed lean meat, wild caught seafood, high-quality eggs, organic or locally grown vegetables, using the healthiest cooking fats, a moderation of fruit, starchy tubers, rice, nuts, and gluten-free grains.

The smoothie we have for you today fits into that diet and is super tasty too. It brings a delightful new option to my Smoothies and Drinks collection.

Kale is the green leafy vegetable that anchors this smoothie. It’s one of the most nutrient-dense foods on the planet. Just 3 1/2 ounces of kale contains:

• 200% of the RDA for Vitamin C
• 300% of the RDA for Vitamin A
• 1000% of the RDA for Vitamin K
• 3 grams of protein

It also contains significant amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper, and Manganese. At 2 grams, it’s fiber content is generous, and it only contains 50 calories.

Kale also is lower in oxalates than spinach which would make it a better option for people who are prone to kidney stones.

A Granny Smith apple, pomegranate seeds, blueberries, and strawberries make up the rest of this drink. Read about the Health Benefits Of Pomegranate Seeds Here.

And to see how to seed your pomegranate, watch this video for a step-by-step guide: How To Cut And Seed Your Pomegranate Safely And Effortlessly.

Generally, you should limit your fruit intake because of the fructose content. However, the glycemic indexes of these fruits are not exceedingly high.

Also, they offer numerous health benefits. Their higher fiber and antioxidant (polyphenols) content may be responsible for slowing down carbohydrate digestion.

Where they really shine, though, is in their antioxidant content.

All of these fruits score very high on the list of antioxidant-containing food with blueberries always scoring at or near the top. See here.

You’ll definitely want to try our Refreshing And Nourishing Berry Good Smoothie for another delicious way to pack in those powerful nutrients.

Watch this is interesting Ted talk on strawberries.

There is some controversy on whether antioxidants from our diets actually neutralize free radicals or support the process through some other means. See here and here.

However, what we do know is that people who consume diets of high antioxidant foods are healthier individuals overall. Also see here.

These five ingredients all add up to an incredibly nutritious smoothie, and just wait until you taste how delicious it is too. It’s the perfect refreshing drink after an intense workout.

More nutritious smoothies

My Healing Green Smoothie – Discover many important green smoothie benefits and a step-by-step tutorial with beautiful photos showing how to make a healing green smoothie. You’re going to love this smoothie.

Radiant Skin Smoothie (With Chia Seeds) – You’ll love this green smoothie. It’s made in your super blender including berries, greens, celery, apple and chia seeds which promote radiant skin.

Strawberry And Yogurt Smoothie – This smoothie is a nutritious treat rather than treats with empty calories.

Want to save this recipe? Pin it!

Print

Pomegranate And Berry Blast Green Smoothie (Weekly Workouts)

Five ingredients all add up to an incredibly nutritious smoothie, and just wait until you taste how delicious it is too.

Course Drinks

Cuisine American

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 3 cups

Calories 130kcal

Author Barbara Bianchi

Equipment

• Vitamix

Ingredients

• 2 large Kale leaves
• 6-7 medium strawberries
• 1 cup pomegranate seeds
• 10-20 blueberries
• 1 Granny Smith apple
• 2 cups filtered water

Instructions

• Place all ingredients into Vitamix container in the order listed and secure lid.
  2 large Kale leaves, 6-7 medium strawberries, 1 cup pomegranate seeds, 10-20 blueberries, 1 Granny Smith apple, 2 cups filtered water
• Set Vitamix to pre-programmed Smoothie setting and start the machine. It will automatically shut off once the cycle is complete. Yields 3 cups

Notes

I am using my Vitamix Professional series 500 to blend this smoothie.

I recommend organic produce whenever possible.

Nutrition

Calories: 130kcal

Weekly Workouts

John’s Workout

Height: 5’11”
Weight: 180.0#

Sunday
Rest Day

Monday
Barbell Bench Press
45.0# 1 x 5 (warm up)
65.0# 1 x 5 (warm up)
85.0# 1 x 5 (warm up)
100.0# 1 x 2 (warm up)
130.0# 1 x 5
147.5# 1 x 3
165.0# 1 x 1 + 6 = 7

Dumbbell Rows
20.0# 1 x 8
30.0# 1 x 15 x 3

No Cardio

Tuesday
Barbell Back Squats
45.0# 1 x 5 (warm up)
85.0# 1 x 5 (warm up)
90.0# 1 x 3 (warm up)
135.0# 1 x 5 x 3

Cardio: 30 min. outside walk

Wednesday

Cardio: 2-mile hike steep hills

Thursday
Over Head Dumbbell Press
20.0# 1 x 8 (warm up)
30.0# 1 x 12 x 3

Narrow Grip Bench Press
45.0# 1 x 8 (warm up)
70.0# 1 x 3
90.0# 1 x 8 x 3

No Cardio

Friday
Deadlift
100.0# 1 x 5
145.0# 1 x 5
195.0# 1 x 2
250.0# 1 x 5

Cardio: 30 min. treadmill 3.5 mph

Saturday
Cardio: 30 min. walk outside

Barbara’s Workout

Sunday
Cardio: 33 min. walk outside

Monday
Barbell Bench Press
45.0# 1 x 3 (warm up)
65.0# 1 x 3 x 3

Dumbbell Rows
10.0# 1 x 8 (warm up)
20.0# 1 x 8 x 3

No cardio

Tuesday
Barbell Back Squats
45.0# 1 x 5 (warm up)
67.5# 1 x 5 x 3

Cardio: 30 min walk outside

Wednesday
Cardio: 2-mile hike steep hills

Thursday
Over Head Dumbbell Press
10.0# 1 x 8 (warm up)
15.0# 1 x 8 x 3

No Cardio

Friday
Deadlift
65.0# 1 x 5
75.0# 1 x 5
90.0# 1 x 2
115.0# 1 x 5

Cardio: 30 min. treadmill 3.0 mph

Saturday

Cardio: 30 min. walk outside

The post Pomegranate And Berry Blast Green Smoothie (Weekly Workouts) appeared first on Gluten Free Homestead.

I’m excited to share my latest YouTube video: How to Cut Open a Pomegranate! You can watch it right here or head over to YouTube.

If you’ve ever struggled with getting those jewel-like seeds out of a pomegranate without making a mess, this video is just for you.

You’ll see exactly how to properly cut open a pomegranate safely and efficiently, revealing the hundreds of nutritious seeds nestled within its vibrant, juicy pulp.

Pomegranates are truly remarkable fruits. Like a tiny gem, each seed is bursting with a unique, tangy-sweet flavor that can be added to so many dishes.

Try your seeds in my Pomegranate Balsamic Vinegar And Honey Glazed Carrots or toss some into this Christmas Mojito Recipe for a seasonal spin.

These little gems aren’t just delicious. They’re packed with nutritious benefits. Pomegranates have been revered across cultures for centuries, not only for their taste but also for their impressive nutritional profile.

Why Pomegranates Are Worth the Effort

Pomegranates are considered one of the healthiest fruits in the world. They’re loaded with powerful antioxidants, such as polyphenols and flavonoids, which help fight free radicals in the body and reduce inflammation.

Additionally, pomegranates are rich in vitamins like vitamin C and vitamin K, and minerals such as potassium.

These nutrients contribute to various health benefits, including improved heart health, reduced risk of cancer, and better cognitive function.

I invite you to delve deeper into incredible pomegranates in our article, “Amazing Pomegranates: One Of The Healthiest Foods In The World” packed with fascinating facts about pomegranates.

Step-by-Step Guide to Cutting and Seeding a Pomegranate

Here is a summary of the video breaking down the process into simple steps, complete with pictures to guide you through:

1. Cut Off the Flower: Start by washing and drying your pomegranate. Then cut off the flower (also known as the crown) from the top of the pomegranate. This will expose the segments within.

2. Score the Skin: Hold the pomegranate with one hand and use a knife to score the skin down one side. Make sure to only cut through the skin and not too deeply into the seeds. Rotate the pomegranate and make another score down the opposite side.

3. Twist and Break Apart: Gently twist and pull apart the pomegranate into sections. You should be able to break it into segments with ease.

4. Soak in Water: Fill a bowl with water and place a strainer in it. Soak the pomegranate segments in the water for about 5 minutes. This helps loosen the seeds from the membrane and makes the process much easier.

5. Remove the Seeds: After soaking, gently pry the seeds out from the spongy pulp. The seeds will sink to the bottom of the bowl, while the lighter pieces of pith will float to the top.

6. Clean Up: Use a slotted spoon to scoop out the pith and discard it. 

What you’re left with are those beautiful, edible pomegranate seeds!

This method is not only effective but also minimizes mess. By soaking the pomegranate in water, you prevent the juice from splattering, and the water helps in separating the seeds from the pith. This technique ensures you get the most out of your pomegranate while keeping your kitchen clean.

Creative Ways to Enjoy Pomegranate Seeds

Once you’ve mastered cutting and seeding a pomegranate, you’ll want to make the most of these delicious seeds. Here are a few ideas to get you started:

• Salad recipes: Sprinkle pomegranate seeds over salads for a burst of color and flavor. They pair exceptionally well with spinach, feta, goat cheese, and walnuts.
• Smoothie recipes: Add a handful of pomegranate seeds to your smoothies for a refreshing twist and extra antioxidants.
• Dessert recipes: Top yogurt, ice cream, or gluten free baked goods with pomegranate seeds for a vibrant and tangy touch. Or simply enjoy them by the handful!
• Salsas and Sauces: Incorporate seeds into salsas or sauces for a unique, fruity flavor.

Pro tips And Recipe Notes

Storing pomegranate seeds properly helps maintain their freshness and flavor. Here’s how to do it:

1. Refrigeration: Place the seeds in an airtight container to keep them fresh in the refrigerator, pomegranate seeds can last for about 1 to 2 weeks.
Tip: If you notice any moisture inside the container, consider adding a paper towel to absorb excess moisture.

2. Freezing: Spread the seeds in a single layer on a baking sheet and freeze them for a few hours. This prevents them from sticking together. Once frozen, transfer the seeds to an airtight freezer bag or container. Frozen pomegranate seeds can last for up to 6 months. They are best used within this time frame for optimal flavor and texture.
Tip: Label the container with the date so you can keep track of how long they’ve been stored.

3. Thawing: To thaw, simply remove the seeds from the freezer and let them sit at room temperature for a few minutes. You can also use them directly from frozen in smoothies or recipes where they will be blended.

By following these storage methods, you can enjoy the vibrant taste of pomegranate seeds anytime you like!

I hope you find this video and guide helpful in making your pomegranate experience enjoyable and rewarding. Don’t forget to check out the video for a visual demonstration of each step, and if you haven’t already, explore our detailed article on amazing pomegranates.

Enjoy your pomegranate, and happy seeding!

And if you have any questions, please reach out to me in the comments or shoot me an email, and I’ll respond ASAP.

P.S. If you enjoy the video, please share this post with your friends.
Also, please give it a “Like” on my YouTube channel and say “hi” in the comments. Thanks!

Love pomegranates? Try these recipes.

Festive Autumn Salad with Apples, Pomegranate, Pistachios, and Goat Cheese This pretty autumn salad is so nutritious and delicious.

Pomegranate Spinach Salad Bid goodbye to the boring side salad with this bowl of crisp, baby spinach, juicy pear slices, sweet pomegranate seeds, and tangy goat cheese.

Pomegranate And Berry Blast Green Smoothie This is an incredibly nutritious smoothie, and just wait until you taste how delicious it is too.

Like this video? Pin it!

Print

How To Cut Open A Pomegranate

Discover the easiest way to cut and seed a pomegranate with our straightforward video and step-by-step photo guide. Learn techniques and creative recipes ideas for these nutritious, jewel-like seeds. 

Course Appetizer Side Dish, Snack

Cuisine American

Prep Time 20 minutes minutes

Cook Time 0 minutes minutes

Total Time 20 minutes minutes

Servings 8

Calories 8kcal

Author Barbara Bianchi

Ingredients

• 1 pomegranate

Instructions

• To begin, wash and dry your pomegranate.

  Then cut off the flower from the top of the pomegranate.
• Grab the bottom with one hand and score the pomegranate down one side, and turn and score down the other side.
• Twist and break your pomegranate apart.
• Place a strainer in a bowl filled with water, and soak your pomegranate for about 5 minutes.
• Now the seeds which are nestled in the spongy pulp can be easily removed. The seeds will sink to the bottom and the smaller pieces of pith will rise to the top.
• Use a slotted spoon to scoop out the pith and discard it. What you’re left with are those beautiful, edible pomegranate seeds!

Video

Notes

Storing pomegranate seeds properly helps maintain their freshness and flavor. Here’s how to do it:

1. Refrigeration: Place the seeds in an airtight container to keep them fresh in the refrigerator, pomegranate seeds can last for about 1 to 2 weeks.
Tip: If you notice any moisture inside the container, consider adding a paper towel to absorb excess moisture.

2. Freezing: Spread the seeds in a single layer on a baking sheet and freeze them for a few hours. This prevents them from sticking together. Once frozen, transfer the seeds to an airtight freezer bag or container. Frozen pomegranate seeds can last for up to 6 months. They are best used within this time frame for optimal flavor and texture.
Tip: Label the container with the date so you can keep track of how long they’ve been stored.

3. Thawing: To thaw, simply remove the seeds from the freezer and let them sit at room temperature for a few minutes. You can also use them directly from frozen in smoothies or recipes where they will be blended.

By following these storage methods, you can enjoy the vibrant taste of pomegranate seeds anytime you like!

Nutrition

Calories: 8kcal | Carbohydrates: 2.1g | Protein: 0.1g

The post How to Cut Open a Pomegranate appeared first on Gluten Free Homestead.

The days are growing colder here in the Northeast, and winter is nearly upon us. That means it’s also nearly cold and flu season. Drinking a steaming mug of beef bone broth is a wonderful way to strengthen your immune system during these months.

In fact, bone broth is such a wonderful health-boosting food that my family and I love drinking it year round. Today, I’ll be sharing several of its amazing health benefits as well as step-by-step instructions for how you can make your own nourishing bone broth.

What is bone broth?

Links are affiliate links which means I will earn a small commission if you buy the item at no extra cost to you.

I made this bone broth with grass fed beef bones. (You can substitute with any kind of bones such as the Tomahawk bones from our Tomahawk Ribeye Steak Recipe or even chicken bones). It is preferable to use bones from joints that still have some soft tissue attached like tendons or cartilage.

In this recipe I used a combination of bones from a local supplier in upstate New York and bones that I saved from previous meals. If you’re not in New York, you can purchase grass fed bones from US Wellness Meats. Or you may be able to locate a local farm in your area at this site.

I use a slow cooker when making my bone broth. (If you’re looking to invest in a high-quality slow cooker, I recommend this one by Hamilton Beach).

Along with the roasted bones, I add vegetables, herbs, water, and vinegar and allow them to cook for at least 24 hours. This allows the bones and connective tissue to be broken down, releasing a bevy of nutrients and minerals. The resulting broth packs a powerful nutritional punch.

Benefits of bone broth

Here’s why you should be drinking bone broth:

It starts with collagen

The bones that the broth is made from are not only rich in calcium, magnesium, potassium, and phosphorus, but they are also packed with collagen. Collagen is the main protein matrix of the bones and connective tissue.

When selecting bones for your broth, try to obtain ones that still have a lot of connective tissue attached. This greatly increases the protein content of the bones. Bones coming from the joints of pasture-raised animals are excellent for this.

Once the bones are boiled in water, the collagen will turn into gelatin.

Gelatin: the glycine-proline combination

When your broth is finished simmering in the slow cooker, it should have a gelatinous texture. This is gelatin. Gelatin is not a complete protein. It does not contain all the necessary amino acids. It does, however, contain two very important non-essential amino acids: proline and glycine.

Glycine and proline are considered non-essential amino acids because the body can make it’s own supply of these amino acids. It could be argued that since the body makes proline and glycine, these are not needed from bone broth.

However, when the body is experiencing stress, immune suppression, or inflammation (think osteoarthritis), it is probable that the body needs more of the non-essential amino acids.

Some studies have shown that the levels of the amino acids in the body may depend heavily on dietary intake (see here, here, and here).

Why we need glycine and proline

Over 90% of collagen in the human body is found in skin, tendons, ligaments and organs. It is also abundantly found in cartilage and blood vessels.

Glycine and proline make up about 1/3 each of the collagen in our bodies. In a sense, they are the raw materials needed to maintain healthy bones, joints and skin (including nails). Sufficient quantities of both amino acids are thus necessary for repairing damaged tendons, ligaments and cartilage (think of tendonitis and osteoarthritis).

A small study showed that rheumatoid arthritis patients administered chicken collagen experience dramatic improvement with four cases of complete remission. This article from Paleo Leap points out, “The amino acids in gelatin also improve the appearance of your skin and hair. Skin, just like gelatin, is made of collagen. Gelatin-rich broths help build connective tissue, which makes skin smoother (less cellulite, fewer wrinkles) and healthier.”

Further benefits of glycine

Adequate glycine levels provide even more health benefits for the body:

1. Glycine aids in digestion: Studies have shown that glycine stimulates the secretion of gastric acid. Many people suffering from acid reflux may actually be suffering from not enough acid in their stomach. Because of low stomach acid, food may remain in the stomach, and then pressure from the stomach could push food and acid into the esophagus causing pain. See here.

The glycine in bone broth may help in this situation by promoting increased gastric acid. Glycine is also a component of bile salts which are necessary for fat digestion. If you are on a low carb high fat diet, this will make digestion a lot more pleasant.

2. Glycine aids in detoxification: Glycine is necessary for the formation of the important antioxidant glutathione.

3. Glycine also lowers the amount of methionine in your body. Methionine is an amino acid contained in large amounts in eggs and red meats. Too much methionine can raise the levels of another amino acid homocysteine.

In the process of breaking down homocysteine the body uses B vitamins. Too much methane may eventually cause a deficiency in B vitamins. Increased glycine helps to eliminate the imbalance.

4. Glycine is also believed to be supportive of liver function. This also aids in the detoxification process.

5. Glycine supports gluconeogenesis – Glycine is essential to the synthesis of glucose from amino acids (protein) during times of fasting, and therefore affects the stabilization of blood glucose levels.

6. Glycine aids in wound healing – Glycine promotes wound healing by increasing levels of creatine.

7. Glycine improve sleep quality: Paleo Leap observes, “Glycine is an inhibitory neurotransmitter, meaning that it helps you relax. One trial found that glycine supplements also improved sleep quality and reduced daytime sleepiness. So a hot mug of bone broth might be just the ticket to wind down after a long day.”

Glycosaminoglycans and bone broth

Finally, glycosaminoglycans are a family of carbohydrates found in bone and connective tissue. Researchers have shown considerable interest in their ability to lower joint pain. Bone broth contains two important ones:

• Hyaluronic Acid – Hyaluronic acid has been shown to be helpful in reducing pain from osteoarthritis.

• Chondroitin Sulphate – Chondroitin sulphate has also been shown to reduce pain and damage from arthritis.

Step-by-step instructions

*Free printable recipe card is available at the end of the post.

So here’s how to make beef bone broth! Homemade bone broth is much better than store bought because you can control what kinds of bones go into your broth.

First, preheat your oven to 450℉. Place the bones on a roasting pan. Today I have some grass fed beef bones that I asked my butcher to chop into three inch pieces. Smaller bones expose more bone marrow and allow for easier absorption into broth. I also have some rib bones that I saved in my freezer from the last time my family had Slow Cooker Braised Short Ribs for dinner.

Roast the bones for 30 minutes. Then carefully transfer the bones to your slow cooker with tongs. Reserve the drippings for cooking (I keep a jar in my fridge for this fat/tallow).

Add the carrots, celery, onions, a handful of parsley (about 4-5 sprigs), and any other veggies that you like. Then toss in the garlic, bay leaf, peppercorns and salt.

Another key ingredient is vinegar, which draws the minerals from the bones. I use Bragg’s Raw Apple Cider Vinegar. I especially like Bragg’s because it contains the “mother” of the vinegar: strands of proteins, enzymes, and friendly bacteria.

Next, I pour 3 1/2 quarts of filtered water over the bones and veggies. Depending on the dimensions of your slow cooker, make sure the water covers the bones by an inch.

Cover and set the slow cooker on low for 24 hours. I have found that I don’t lose any of my broth to evaporation when I make it in my slow cooker.

Depending on the dimensions of your slow cooker, make sure the water covers the bones by an inch.

Simple Steps to Cool, Store, and Save Your Bone Broth

After the broth is cooked, cool it quickly to prevent bacteria and to be able to store it in the refrigerator.

Here is my method: Fill your sink with about 2 inches of cold water. (You could also put ice in the sink to speed the cooling process). Set a large empty pot in the sink. Place a strainer in that pot. Then, lift the whole pot from the heating base of your slow cooker and slowly and carefully strain the broth over the large empty pot in the sink.

You’re just going to keep the broth; there isn’t any flavor left in the veggies after all the cooking is done.

Cover the pot of broth and let it cool in the sink about 30 minutes to one hour.

Finally, separate the broth into jars, leaving at least an inch of space at the top of each jar, and store the jars in the refrigerator. Your broth will keep in the fridge for up to 5 days.

You can also store it a lot longer in the freezer and use it weeks later. However, jars can sometimes break due to the expansion that happens when food is frozen so be careful to use freezer safe jars.

When your broth is cooled, you will find the fat rises to the top. It is a nutritious beef tallow. 

Don’t break the tallow seal until you are ready to enjoy the broth. You can spoon it off, rinse it free of broth, and save it for cooking. It’s high heat safe and great for pan frying.

You can also see the gelatin hidden under the tallow in this picture.

Serving suggestions

When you’re ready to drink your broth, you can reheat it on the stove. (Don’t use a microwave as changes occur when bone broth is microwaved that can make it toxic).

Some in my family love drinking it like soup, others like to drink it from a mug. You can also use it as stock for gravies and soups like my Zoodle Soup with Meatballs.

If you’ve got extra bones, try turning them into this Bone Marrow Butter from my friend’s kitchen.

And if you’re a fan of this beef bone broth, you might enjoy exploring other hearty soup recipes that make the most of flavorful bones.

Here are three delicious options: Homemade Roast Lamb Soup where lamb bones create a flavorful base and Wholesome Chicken Soup transforming a whole chicken into a comforting soup and Ham Bone Soup the easiest and most delicious way to turn your leftover ham bone it into a hearty soup with zero fuss.

Enjoy! Have a happy and healthy week!

P.S. If you want your main meals to feel easy, my Sauce System is where I show you how to transform everyday ingredients into quick, incredibly delicious meals (some in under 10 minutes) without overthinking substitutions.

Read this next

Favorites For Fitness And Wellness Enthusiasts – Here are several books we’ve recently read that offer excellent health and exercise advice. And we’re also sharing several products that we use often and have found very helpful in our wellness journey. Also included are two podcasts by health experts that we hope will also help you in your pursuit of wellness and longevity.

How To Cut And Cook Spaghetti Squash: Your Ultimate Guide  – (Includes video!) – Here’s how to cut and cook spaghetti squash for every spaghetti squash recipe. If you close your eyes, you’ll think you’re eating angel hair pasta. That’s why you’re going to love this satisfying, healthy, low carb alternative to pasta.

How To Cook Bacon In The Oven – It’s easy to cook bacon in the oven in less than 25 minutes. No fuss, no mess, just delicious perfectly done bacon.

How To Make Super-Nutritious Sauerkraut – This is a step-by-step tutorial with beautiful photos showing how to make sauerkraut and restore gut health. You’re going to love this sauerkraut. There’s nothing like the taste of homemade.

Quick Pan Seared Pork Chops + ButcherBox Review –This delicious recipe includes the secret to tender, juicy chops.

How To Make Delicious 24-Hour Probiotic Yogurt – Here’s your step by step guide to make fresh, creamy 24-hour probiotic yogurt.

3 Tips To Make More Nutritious Potato Salad – Follow these tips to reduce the Glycemic Index of your potatoes and then toss them with an avocado mayonnaise dressing for a potato salad that will be healthier for everyone at your table.

Want to save this healthy recipe? Pin it!

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How To Make Beef Bone Broth (And Why It's Good For You)

You can use bone broth as stock for your favorite soups or gravies (or even serve it as a refreshing broth). It’s so nutritious and easy to make.

Course Soup

Cuisine American

Prep Time 30 minutes minutes

Cook Time 1 day day

Total Time 1 day day 30 minutes minutes

Servings 12

Calories 35kcal

Author Barbara Bianchi

Ingredients

• 3 pounds of bones
• 1 large onion quartered
• 2 medium carrots cut into 2-inch chunks
• 3 1/2 quarts filtered water *see note
• 3 stalks of celery cut into 2-inch chunks
• 2 cloves of garlic cut in half
• handful of parsley
• 1 bay leaf
• 8 whole peppercorns
• 1 tablespoon sea salt
• 2 tablespoons gluten-free Bragg's Apple Cider Vinegar

Instructions

• Preheat oven to 450℉
• Place bones in a baking pan and roast for 30 minutes.
  3 pounds of bones
• Carefully transfer the bones to your slow cooker. Reserve the drippings for cooking. (I keep a jar in my fridge for this fat/tallow.)
• Add the remaining ingredients and set slow cooker on low for 24 hours.
  1 large onion, 2 medium carrots, 3 stalks of celery, 2 cloves of garlic, handful of parsley, 1 bay leaf, 8 whole peppercorns, 1 tablespoon sea salt, 2 tablespoons gluten-free Bragg's Apple Cider Vinegar, 3 1/2 quarts filtered water
• After your broth is cooked, cool it quickly because bacteria can multiply rapidly.

  Here is my method: Fill your sink with about 2 inches of cold water. Set a large empty pot in the sink. Place a strainer in that pot. Now, lift the whole pot from the heating base of your slow cooker and slowly and carefully strain broth over the large empty pot in the sink.

  Cover and let it cool about 30 minutes - one hour.
• Separate broth into jars leaving at least an inch of space at the top of each jar and store jars in the refrigerator. Your broth will keep in the fridge for up to 5 days.

Video

Notes

I have a 6 1/2 quart slow cooker. If your slow cooker is larger and you want to add more bones, be sure to add enough water to cover the bones with about one inch of water.

Nutrition

Calories: 35kcal

The post How To Make Beef Bone Broth (And Why It’s Good For You) appeared first on Gluten Free Homestead.

Pour sparkling raspberry lemonade pressé over ice on a hot, summer afternoon and enjoy the delightfully fruity tastes of fresh raspberry and lemon juice. Mixed with chilled, lightly sparkling water, it makes a wonderfully refreshing drink.

Last week, Nicole and I spent a fun afternoon in New York City. We visited our favorite gluten free bakery, which we’ll be posting a review for shortly, and then we made our way to a café that we have wanted to check out for a while: Café Lalo.

It’s famous for being the cafe in the movie You’ve Got Mail where Kathleen Kelly (Meg Ryan) and Joe Fox (Tom Hanks) have their disastrous first date.

Café Lalo has a lovely European feel to it. In fact, as soon as we settled in, Nicole pointed out the music that was playing.

It was French-Italian singer Carla Bruni-Sarkozy singing Quelqu’un m’a dit‬. Needless to say, we felt as if we had been transported to Paris.

It’s a good thing that we had just come from sampling pastries at the gluten free bakery or it would have been tough to resist the gluten free pies that were listed on the menu.

Though we didn’t try them, know that if you decide to visit, there will be gluten free choices for you.

Instead, as it was a warm day and we had just walked many city blocks, we decided a cold, thirst-quenching drink was in order. 

Perusing the menu, we narrowed down our choice to Belvoir Farms gluten-free organic Eldeflower Pressé imported from the English countryside.

The waitress described it as a fragrant carbonated lemonade with a little sugar. Our pressé was served in a lovely glass bottle with a straw.

We enjoyed it so much that we decided to make a sugar-free version at home, substituting the elderflower for raspberries, and add it to our collection of favorite drink recipes.

And if you have raspberries left over, turn them into raspberry frozen yogurt. Or, for something savory, try my salad with raspberry vinaigrette dressing recipe. It’s just as delicious.

So when used to describe a drink, pressé means freshly-squeezed in French.

By using sparkling water, freshly-squeezed juice, and a touch of stevia, my recipe is a fun spin on raspberry lemonade that you can make at home.

Then I recommend finding a quiet place to relax and sip slowly with your friends and family.

Ingredients you’ll need 

Links are affiliate links which means I will earn a small commission if you buy the item at no extra cost to you.

I begin with raspberry syrup: a blend of raspberry puree, water, and stevia. I always recommend buying organic raspberries because they are free of chemicals and pesticides.

Raspberry syrup offers sweetness to our drink while being low in calories and high in fiber and vitamin C.

Since my family tries to avoid sugar, I sweeten this syrup with Stevia. If you have tried Stevia and found it to have a bitter back taste, I recommend trying this brand that has no back taste.

Finally, sparkling bottled water. I used sparkling water sold in a glass bottle in order to avoid health-harming chemicals from cans or plastic bottles.

Instructions

*Free printable recipe card is available at the end of the post.

Bring the water and stevia to a simmer. Stir so that the stevia dissolves completely. Then let it cool to room temperature.

Place the raspberries in your blender or food processor. I put them right in my Vitamix and process them until smooth. 

Strain the raspberries through a fine-mesh strainer over a bowl. Then mix with the sweetened water and stir well.

Next squeeze the juice from the lemons. My old citrus juicer recently broke, so I just bought this new electric juicer. It sure beats squeezing a whole bunch of lemons by hand.

Combine fresh lemon juice and raspberry syrup. Slowly add 16 ounces of sparkling bottled water.

Pro tips and recipe notes

What’s the best type of raspberries to use? Fresh, ripe organic raspberries yield the best flavor, but frozen raspberries can also work. 

Can I add other fruits to the lemonade? Absolutely, experiment with berries like strawberries or blueberries for unique flavors.

What’s a creative garnish option? Try adding mint leaves for a refreshing twist.

Can I make a larger batch for a party? Absolutely, just maintain the fruit-to-water ratio and adjust other ingredients accordingly.

How long can I store homemade raspberry lemonade? Refrigerate for up to 3-4 days. Stir before serving, as separation is normal.

Voilá! Sugar free sparkling raspberry lemonade pressé! The perfect balance of zingy and sweet. It’s the taste of summer captured in a glass.

More fun recipes!

Strawberry Granita This dessert originally from Sicily, is similar to snow cones and Italian ice. Just what you need to cool off on a hot day.

Caramelized Bosc Pears With Coconut Whipped Cream These juicy pears caramelized in butter are almost too pretty to eat. Delicious.

Dark Chocolate Drizzled Coconut Macaroons These macaroons are every coconut lovers dream cookie: a ball of crispy shredded coconut, moist and chewy on the inside, golden on the outside, sweetened with raw honey, and drizzled with decadent dark chocolate.

Healthy Coconut and Almond Dark Chocolate Bark These beautiful bark are sheer happiness in your mouth: a layer of toasted coconut flakes, coconut oil, almonds, and chia seeds topped with a thin layer of delicate chocolate and sprinkled with more chopped almonds.

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Sparkling Raspberry Lemonade Pressé

Sparkling Raspberry Lemonade Pressé is the perfect slightly sweet and refreshing drink for summer. It’s bubbly, cold and fruity.

Course Drinks

Cuisine American

Prep Time 15 minutes minutes

Cook Time 1 minute minute

Total Time 15 minutes minutes

Servings 24 ounces

Calories 24kcal

Author Barbara Bianchi

Equipment

• Vitamix
• Fine Mesh Strainer
• Electric Citrus Juicer

Ingredients

• 4 packets of Stevia
• 1/2 cup water
• 1/2 cup fresh squeezed lemon juice
• 4 ounces raspberries
• 16 ounce bottle sparkling water

Instructions

• Bring the water and stevia to a simmer. Stir so that stevia dissolves completely. Then let it cool to room temperature.

  Place the raspberries in your Vitamix and process until smooth.
  4 packets of Stevia, 1/2 cup water, 4 ounces raspberries
• Strain the raspberries through a fine-mesh strainer over a bowl. Then mix with the sweetened water and stir well.
• Next squeeze the juice from the lemons. Combine fresh lemon juice and raspberry syrup. Slowly add sparkling bottled water.
  1/2 cup fresh squeezed lemon juice, 16 ounce bottle sparkling water

Notes

What's the best type of raspberries to use? Fresh, ripe organic raspberries yield the best flavor, but frozen raspberries can also work. 

Can I add other fruits to the lemonade? Absolutely, experiment with berries like strawberries or blueberries for unique flavors.

What's a creative garnish option? Try adding mint leaves for a refreshing twist.

Can I make a larger batch for a party? Absolutely, just maintain the fruit-to-water ratio and adjust other ingredients accordingly.

How long can I store homemade raspberry lemonade? Refrigerate for up to 3-4 days. Stir before serving, as separation is normal.

Nutrition

Calories: 24kcal

The post Sparkling Raspberry Lemonade Pressé Recipe appeared first on Gluten Free Homestead.

Let’s take a quick look at why this smoothie is worth adding to your routine.

This healing green smoothie is one of the best ways to start your day. It’s loaded with nutritious organic romaine lettuce, kale, carrots, celery stalks, strawberries, an avocado, and a Granny Smith apple.

For a powerful combination of fruits and vegetables to supercharge your well-being and boost your energy, blend them all together.

Oh, and once you get into the habit of making smoothies like this, it becomes one of the easiest ways to add more fruits and greens to your day.

Be sure to check out our complete lineup of smoothie recipes; each one is crafted to support your well-being, including the Radiant Skin Smoothie and the refreshing Joint Soothing blend!

As I have written in my previous post: Journey to Health, I suffered for many years with ill health. Even though I began eating gluten free, I was not getting significantly better. Then about 2 ½ years ago, I introduced some significant changes into my health plan.

Links are affiliate links which means I will earn a small commission if you buy the item at no extra cost to you.

One of those was a consistent program of juicing. A friend, who had just had bypass surgery, mentioned that he was following a new diet. He had just purchased a Vitamix and was starting a program of whole-food juicing.  

So, I decided to buy a Vitamix as well and began incorporating green smoothies into my diet.

Green smoothie benefits

The Vitamix is technically not a juicer but a blender. It blends the entire ingredient, retaining all of its nutritious fiber and benefits. Many juicing experts prefer to juice their vegetables and fruits as they believe nutrients enter the blood stream faster.

If you’d like, you can read some of the differences between juicing and blending here.

This recipe is for the green smoothie that I make each morning. It yields about 42 ounces. I usually drink about 30-32 ounces during the day, and Barbara drinks the rest.

In order to obtain the maximum benefits, most experts who advocate juicing suggest that fresh juice should be consumed within 4 hours of making it. I try to do my best within 6-8 hours. It’s a lot of juice.

I recommend buying only organic vegetables and washing all vegetables in filtered water before getting started.

Disclaimer: Please note that I am not a practicing medical professional but just sharing with you what is working for me. I am in the process of healing and will keep adjusting what I’m doing. I highly recommend you seek out professional advice for yourself and only use my tips as a starting point.

Ready to blend your way to a creamy, fiber-packed green smoothie? Here’s my step-by-step guide with beautiful photos so you can follow along easily.

How to make my healing green smoothie

*Free printable recipe card is available at the end of the post.

Step 1. First, toss in four to five romaine lettuce leaves. Romaine is packed with nutrients and is high in Vitamins A, K, and folate.

Step 2. Then add in three large kale leaves. You can use any kind of kale. Kale is another leafy, green vegetable loaded with vitamins, minerals, antioxidants, and compounds believed to prevent cancer. 

However, it is a good idea to rotate green vegetables so sometimes I substitute with bok choy. Many people don’t like to juice spinach or Swiss chard in their raw form because of their high oxalic acid content. Oxalic acid has a tendency to prevent the absorption of some nutrients.

Step 3. Like the saying goes, “An apple a day keeps the doctor away,” so I make sure to include an apple in my smoothies. I use one large Granny Smith Apple, cut up into slices with the seeds removed.

Granny Smith’s contain more malic acid than red apples. Malic acid appears to be beneficial in the treatment of chronic fatigue syndrome and fibromyalgia. Also Granny Smith apples have a lower sugar content than other varieties like Red or Golden Delicious.

This is important for people concerned with their glycemic index.

Step 4. Now pour in three cups of filtered water.

Step 5. Next, cut up about one cup of carrots. Make sure to wash the carrots and brush clean. Feel free to adjust the amount of carrots as desired.

Carrots help prevent macular degeneration, reduce the risk of cancer, and slow aging. However, if you consume too many carrots, you can end up with an orange tint on the palms of your hands.

Step 6. I add six medium strawberries. Read about the benefits of strawberries here. You can also watch this TED Seminar on the cancer fighting ability of strawberries.

Also make sure to include two celery stalks and half of an avocado (of course remove the skin and pit!). Celery soothes the nervous system, regulates the body’s alkaline balance, and aids digestion.

Green smoothie with avocado

Avocados are loaded with potassium and heart-healthy monounsaturated fatty acids. I have not found it necessary to add sweeteners to this drink.

Avocado gives this green smoothie a creamy texture and adds fiber and healthy fats that help keep it satisfying.

If you still have avocado on the counter, don’t let it go to waste. Barbara’s homemade guacamole is delicious with her skinny low carb taco bowls recipe, and our friend’s avocado feta salad is another fresh and simple option.

Pro tips and recipe notes

I have the Vitamix Professional Series 500. For one thing, I have found it’s best to put heavier ingredients on top as they weigh everything down. 

Also, the machine comes with a plastic tamper to press the ingredients down to facilitate mixing. And it has a smoothie setting that is automatically timed.

If your final drink is too thick, adding more water should do the trick. Feel free to customize anything else according to your tastes.

This green smoothie has been an important part in helping to improve my general health and allowing me to regain a sense of what it means to feel well.

With its refreshing taste and the knowledge that I am getting a super infusion of beneficial nutrients, this green drink will continue to be a staple of my health plan.

Enjoy, friends! Have a happy and healthy week!

P.S. Recipes like this healing smoothie are just the start. In Barbara’s course, she shows you the simple approach she uses to make dinnertime feel comforting, delicious, and stress-free even on the busiest nights.

More nutritious recipes for you

How To Cut And Cook Spaghetti Squash: Your Ultimate Guide: Video and step by step photo guide for the unique squash that, when cooked, separates into long, noodle-like strands. You’ll love this delicious, nutritious, low carb alternative to pasta.

How To Make Super-Nutritious Sauerkraut Every Time: In this post, you’ll learn about the many important benefits of sauerkraut. I’ve included a step-by-step guide with recipe tips, beautiful photos, and a video showing how to make it. You’re going to love this sauerkraut. There’s nothing like the taste of homemade.

Quick Pan Seared Pork Chops + ButcherBox Review: This review includes a recipe with the secret to tender, juicy chops.

How To Make Beef Bone Broth And Why It’s Good For You: You can use bone broth as stock for your favorite soups or gravies (or even serve it as a refreshing broth). It’s so nutritious and easy to make.

3 Tips To Make Healthier Potato Salad: This is the potato salad trick that makes the side dish more nutritious.

How To Make Delicious 24-Hour Probiotic Yogurt: This is one of the most popular recipes on the blog with step by step pictures and tips to make nutritious homemade yogurt.

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Healing Green Smoothie Recipe

My Healing green smoothie is loaded with organic romaine lettuce, kale, carrots, celery, strawberries, avocado, and Granny Smith apple.

Course Drinks

Cuisine American

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 6

Calories 69kcal

Author Barbara Bianchi

Equipment

• Vitamix

Ingredients

• 4-5 large leaves of romaine lettuce
• 3 larges leaves of kale
• 1 large Granny Smith apple cut into slices with seeds removed
• 3 cups of water
• 1 cup of chopped carrots
• 6 medium strawberries
• 1-2 celery stalks
• ½ avocado peeled and pit removed

Instructions

• Place lettuce leaves, kale leaves, and Granny Smith apple slices in Vitamix (or blender).
  4-5 large leaves of romaine lettuce, 3 larges leaves of kale, 1 large Granny Smith apple
• Add three cups of water.
  3 cups of water
• Chop up one cup of carrots and add to Vitamix.
  1 cup of chopped carrots
• Next add strawberries, celery stalks, and avocado.
  6 medium strawberries, 1-2 celery stalks, ½ avocado
• Blend on smoothie setting.
• Pour into glasses and enjoy.

Notes

Use only organic fruits and vegetables. Wash all ingredients in filtered water. Cut ends off all vegetables. Add more water to final drink if it is too thick.

Nutrition

Calories: 69kcal | Carbohydrates: 10.2g

The post Why This Healing Smoothie Recipe Is My Daily Green Smoothie appeared first on Gluten Free Homestead.

I love crafting new smoothie recipes with organic fruits and vegetables. They’re the perfect way to incorporate more healing nutrients and fibers into one’s diet.

When the folks at Blendtec contacted me to ask if I’d like to try out one of their blenders, I eagerly jumped at the opportunity, wondering how the Blendtec would stand up to my Vitamix blender.

In the end, I have to admit that I’ve fallen in love with both machines and believe either one would make a great addition to one’s kitchen.

Are you ready to unlock a world of culinary possibilities and take your blending game to new heights?

Choosing the ideal blender for your kitchen

Before you dive in, there’s one crucial decision to make – choosing the ideal blender for your kitchen that will be your trusted partner in creating delectable smoothies, soups, and more.

Enter the Blendtec and Vitamix blenders, two titans of blending excellence. In the vast ocean of blenders, these powerhouses have risen to the top, captivating home chefs and health enthusiasts alike.

I was fortunate enough to have the opportunity to put both of these legendary machines to the test, and what I discovered left me awestruck.

But here’s the catch: the Blendtec and Vitamix each possess their own distinct charm, bringing a unique set of features and capabilities to the table.

It’s a head-to-head clash of innovation and performance, and in this Blendtec vs. Vitamix blender review, I’ll guide you through the exhilarating journey of the comparison of Blendtec and Vitamix blenders, helping you make an informed choice that aligns with your kitchen space and blending aspirations.

So, whether you’re a smoothie enthusiast, a culinary adventurer, or a health-conscious individual seeking the perfect addition to your kitchen, join me to learn more about the Blendtec blender and how it compares to Vitamix.

Together, we’ll uncover the blender that will revolutionize your blending experience and elevate your culinary creations to breathtaking heights.

The lowdown:

The one thing that immediately drew my attention when I took the Blendtec blender out of the box was how small it was compared to the Vitamix. The Vitamix is pretty tall so I keep it on a section of my counter where there are no cupboards above.

Vitamix will not fit underneath most standard cabinets. The Blendtec, on the other hand, takes up less space and can be stored away easily.

The Blendtec has automatic cycles for batters, ice crushing, ice cream, whole juice, soups, and (my favorite): smoothies! The cycles have variable speed settings that allow the blender to draw the contents down to the blade and create a uniform texture. Also, I love the LED Information Center that even displays the time left to blend.

I did find that the Blendtec jar is slightly easier to clean by hand (or by adding a little detergent and water, blending and rinsing) than the Vitamix, but I usually put my Vitamix jar straight into the dishwasher and don’t have any problems.

I also found that I often had to hold the base and top of the Blendtec while blending because the base is light and can shake (you don’t have to do this with the Vitamix since the base is heavier).

Both blenders make beautiful smoothies, but the Blendtec smoothies usually taste lighter and frothier while the Vitamix smoothies are thicker and creamier.

And you don’t have to stop at smoothies! You can also whip up delicious soups and gravies in both these blenders too.

In a nutshell:

My Blendtec

• 15 inches tall
• 6 Pre-programmed cycles and pulse feature
• Touch slider to fine tune speed
• 2 prong blunt safety blade

My Vitamix 

• 20.5 inches tall
• 3 pre-programmed settings and pulse feature
• Various speed dial
• 4 prong laser cut blade

Conclusion:

I highly recommend both blenders and hope this review will help you make your decision. It really comes down to how much space you have in your kitchen and how heavy duty of a machine you prefer. Either one would be an excellent addition to your kitchen.

This post contains affiliate links.

Recipes for you

My Healing Green Smoothie – here’s a delicious smoothie recipe with step by step images

Broccoli Soup With A Touch Of Warm Spices – you can use the “hot soup” setting on your super blender to make this delicious soup

Smoothies & Drinks – here’s my complete collection of smoothies and drinks

Sweet Potato Noodles with “Cream” Sauce – you can use your super blender to make the dairy-free cream sauce for these delicious spiralized sweet potatoes

The post Blendtec versus Vitamix Showdown Review appeared first on Gluten Free Homestead.

My son Peter and I have been having a blast creating a series of videos for my Youtube cooking channel, and we’ve just launched our first one: How To Make Espresso In A Traditional Moka Pot!

In this video, I’m showing you how to use a Moka pot—it’s a favorite in Europe and South America. This is a really fun and easy way to enjoy that rich, strong espresso-style coffee right at home!

Now, I should mention that while this method is fantastic, it’s not technically an espresso machine. We’re working with about 2 bars of pressure here, compared to the higher pressure of 9 bars that a true espresso machine offers which gives it that signature crema. 

But don’t let that fool you! The coffee that comes out of the Moka pot is thick, aromatic, and utterly delicious.

Traditionally, John’s family serves it black with a twist of lemon. Enjoy it with a tasty slice of Spinach Pie (with or without crust) or Crustless Quiche Lorraine for a lovely brunch!

And if you’re in the mood for something seasonal, adding pumpkin spice coffee creamer to your brew will bring all the cozy autumn vibes! 

It’s also a delicious companion to some of my favorite gluten free dessert recipes such as Berries with Dairy Free Coconut Whipped Topping, Italian-inspired Gluten Free Pizza Fritta, also known as, Zeppole or easy Creamy Orange Posset.

I haven’t yet tried making homemade espresso drinks such as: lattes, cappuccino, or macchiato, but you certainly could.

Origins of espresso

The very first cup of espresso was invented in Milan in the early 20th century. The word espresso means coffee that is brewed expressly for each individual customer. Today, espresso bars are not only a common sight in Italy, but also all throughout the world. And no wonder. The strong little cup of coffee is absolutely delicious and an exquisite addition to any dessert.

And best of all, of course, espresso is naturally gluten free and virtually carb free.

So, if you’re looking for a simple yet effective way to brew a cup of coffee that rivals your favorite café, join me in this video! I’ll walk you through each step, sharing tips along the way to ensure you get the best flavor out of your beans.

It’s a cinch to make espresso at home. Here’s a summary of the video. Let’s get brewing!

Instructions with step by step pictures

*Free printable recipe card is available at the end of the post.

Links are affiliate links which means I will earn a small commission if you buy the item at no extra cost to you.

Components of the Moka Pot
Begin by identifying the three key parts of your Moka pot: the bottom chamber, the coffee basket (reusable filter), and the top collecting chamber with a flip-top lid and a no-drip spout, heat-resistant knob and handle for safe, easy pouring. Each serves an important function in the brewing process.

Adding Water
Fill the bottom chamber with filtered water (as it improves the taste of your espresso and prevents mineral buildup in the pot), stopping just below the steam valve. This is crucial for creating the right pressure for espresso extraction.

Filling the Coffee Basket
Next, fill the coffee basket with espresso ground coffee. Distribute it evenly, but don’t pack it down; a proper flow of water is essential for optimal extraction.

Securing the Pot
Screw the collecting chamber onto the base tightly. A secure fit prevents steam from escaping and ensures proper brewing. 

Heating on the Stove
Place your Moka pot on the stove over a flame that adequately covers the base. This allows for efficient heating and brewing. Make sure the flame doesn’t climb the side of the pot; the handle should not be in direct contact with the heat.

Final Steps for Brewing
In just a few minutes, you’ll have delicious espresso filling the top chamber of your moka pot. Listen closely to the bubbling as the water heats up; when this sound starts to fade, your espresso is almost ready. As the water nears a boil, the pressure will push the coffee into the upper chamber.

You’ll know it’s finished brewing when you hear a hissing, gurgling sound. At that point, remove the moka pot from the heat and allow the coffee to finish flowing into the upper chamber.

Stir it (because the stronger coffee settles on the bottom), pour it into your demitasse cup and enjoy the rich, robust flavor that comes from this classic brewing method. Serve with a twist of lemon to be gently squeezed to release the aromatic oils in the zest.

Once you’ve enjoyed your delicious espresso, cleaning up is a breeze. Simply rinse all the components with warm water and allow them to dry completely before reassembling.

Plus, with its portable design, this moka pot is perfect for brewing coffee wherever you are. Whether you’re at home or out camping, it works seamlessly on all electric, ceramic, and gas stovetops, including propane.

So you can take your love for coffee on the go!

Pro tips and notes

How much coffee should I add to the moka pot? A general rule is to fill the coffee basket to the top without packing it down. This usually translates to about 15-20 grams of coffee for a standard 3-cup moka pot. Don’t tamper (press) the grounds too much as the pressure will not be enough to push the water through. This could result in a watery, bitter coffee or failure to produce coffee at all.

Why would my coffee turn out bitter? Bitterness can result from over-extraction, usually due to using too fine a grind or brewing for too long. Adjust your grind size and brewing time for a better balance.

Can I make a larger batch of espresso in my moka pot? Yes, moka pots come in various sizes. Just ensure you maintain the correct water and coffee ratios based on the size of your pot.

Can I add milk or cream to my moka pot espresso? While you can enjoy your moka pot espresso black, adding milk or cream afterward is a great option for a creamier flavor. However, you can’t brew milk in a moka pot; it should be added after brewing.

Making espresso in a moka pot is both convenient and fun. It brings rich flavors and aromas right to your kitchen. Your delicious cup of espresso is just a few steps away—enjoy every sip!

And if you have any questions, please reach out to me in the comments or shoot me an email and I’ll respond ASAP!

I appreciate your comments and ratings so please leave a comment on YouTube. Thank you!

More beverages to enjoy

Sparkling Raspberry Lemonade Pressé– Find a quiet place to relax and sip homemade sparkling raspberry lemonade pressé slowly with your friends and family.

Want to be more relaxed and creative in the afternoon? Drink tea. – At 4 o’clock every day, I enjoy drinking tea. Let’s take a look and see why tea might be the perfect afternoon beverage.

High Protein Smoothie With Strawberries – This yummy smoothie is protein-packed and so good for you.

Smoothies and Drinks collection – Here you will find all our delicious smoothies and drinks.

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How To Brew Espresso In A Moka Pot

Discover how to brew rich, authentic espresso using a traditional moka pot with our detailed step-by-step guide. This post includes a helpful video tutorial and beautiful photos to ensure your coffee-making experience is a success. Perfect for coffee lovers looking to enjoy their home brewing even more!

Course Drinks

Cuisine Italian-American

Prep Time 5 minutes minutes

Cook Time 3 minutes minutes

Servings 3

Calories 3kcal

Author Barbara Bianchi

Ingredients

• 17 grams of espresso ground coffee
• filtered water fill to just below the steam valve

Instructions

• Your espresso pot has three parts. Fill the bottom chamber with water just below the steam valve.
• Fill the coffee basket with ground espresso.
• Then tightly screw the collecting chamber onto the base.
• Place your pot on your stove over a flame high enough to just cover the bottom of the pot.
• After a while, you’ll here the water start to boil. When the bubbling sound stops, your delicious espresso is ready to serve.

Video

Notes

How much coffee should I add to the moka pot? A general rule is to fill the coffee basket to the top without packing it down. This usually translates to about 15-20 grams of coffee for a standard 3-cup moka pot. Don't tamper (press) the grounds too much as the pressure will not be enough to push the water through. This could result in a watery, bitter coffee or failure to produce coffee at all.

Why would my coffee turn out bitter? Bitterness can result from over-extraction, usually due to using too fine a grind or brewing for too long. Adjust your grind size and brewing time for a better balance.

Can I make a larger batch of espresso in my moka pot? Yes, moka pots come in various sizes. Just ensure you maintain the correct water and coffee ratios based on the size of your pot.

Can I add milk or cream to my moka pot espresso? While you can enjoy your moka pot espresso black, adding milk or cream afterward is a great option for a creamier flavor. However, you can’t brew milk in a moka pot; it should be added after brewing.

Nutrition

Calories: 3kcal

The post How To Brew Espresso In A Moka Pot Step-by-Step Photos and Video appeared first on Gluten Free Homestead.

This post has been updated with more helpful tips, new photos, and a video.

Today, I have a delightful smoothie for you with a harmony of tropical flavors that will transport you straight to a sunny beach paradise. I call it Tropical Smoothie.

As you blend this drink, the aroma of freshly cut pineapple, its vibrant yellows and tangy sweetness will call out to your taste buds.

The creamy texture of a frozen banana, adds a luscious richness to every sip. Adding a crisp apple to the mix, lends a refreshing zing, and a dash of velvety coconut oil brings it all together.

Now, if you’d like to switch it up with something green and equally refreshing, try my garden-fresh cucumber smoothie or this celery smoothie just as refreshing and packed with nutrients! 

Is coconut oil good for you?

John is a fan of all things coconut, while I love the many health benefits of coconut oil: strengthening the immune system, promoting heart health, improving digestion, and contributing to healthy skin (to name just a few!). More here: Saturated Fats Won’t Kill You: The Important New PURE Study.

Our daughter has used coconut oil with great success for moisturizing dry skin during the winter months.

But coconut oil works even better when taken internally.

Coconut almond dark chocolate bark, 10-minute wild shrimp with coconut sauce, and sweet potato noodles with dairy-free creamy coconut sauce are some of my recipes you might enjoy that combine the rich, tropical flavor of coconut with a variety of nutritious ingredients.

Smoothies are a great way to add a little coconut oil to your diet.

Have you tried this super oil?

Creating a little taste of paradise right in your own kitchen isn’t complicated at all. Here’s what you’ll need:

Ingredients

Pineapple:

Ah, pineapple, the crowned jewel of tropical fruits! Bursting with juicy sweetness, this tropical wonder adds a delightful tropical twist to our smoothie.

When choosing a pineapple, look for one with a golden skin, a sweet aroma, and leaves that are fresh and green. The tangy-sweet flavor of pineapple will bring a burst of sunshine to every sip of our smoothie.

Frozen Banana:

Now, let’s talk about the secret ingredient that gives our smoothie that creamy, dreamy texture: the frozen banana!

When you have overripe bananas on your hands, don’t toss them away. Peel them, chop into halves or chunks, and flash freeze them in a single layer on a parchment paper-lined cookie sheet for about two hours. This is so that that they don’t freeze into one big clump.

Then, you can transfer them to a zip lock freezer bag and they won’t stick together. They’ll keep in your freezer for about 6 months to use in smoothies or baking as needed.

A fresh banana is ok, but a frozen banana adds a velvety smoothness to our smoothie, making it irresistibly creamy. It also brings a natural sweetness that perfectly balances the tanginess of the pineapple.

Apple:

An apple a day keeps the doctor away, and it sure adds a crisp and refreshing element to our smoothie. Choose a firm apple with a balanced sweet-tart flavor.

Whether you prefer a juicy red apple or a tangy green one, the apple will lend a burst of freshness and a hint of natural sweetness to our tropical blend. 

Warm Coconut Oil:

Coconut oil, oh how I adore you! In addition to a cup of water, we’re going to add a touch of warm coconut oil to bring everything together harmoniously.

When coconut oil is warm (room temperature), it transforms into a velvety elixir that infuses our smoothie with its subtle, tropical essence. I specify warm because when coconut oil is cold, it hardens.

Just a hint of this tropical oil will make our smoothie feel like a mini vacation in a glass.

Instructions

*Free printable recipe card is available at the end of the post.

Just place all ingredients into the Vitamix container: first water and oil, then apple and pineapple slices, and finally the frozen banana.

Keep heavier frozen ingredients to add last so that they’re on top of the mixture. This will get the blender moving faster and prevent stalling. 

Then secure the lid. 

Pro tips and recipe notes

Can I use a food processor to make this smoothie?

Yes, if you don’t have a super blender, a food processor can be used to prepare this smoothie. 

Can I add other fruits or ingredients to the smoothie? Absolutely! Feel free to get creative and add your favorite fruits or ingredients to customize the smoothie. Spinach, mango, or a squeeze of lime juice can be delicious additions that complement the tropical flavors. 

I recommend organic produce free of chemicals and pesticides, whenever possible.

Can I make the smoothie ahead of time and store it? It’s best to consume the smoothie immediately after preparing it to enjoy its freshness and optimal taste. However, if you need to store it, keep it in an airtight container in the refrigerator for no more than a day. Give it a quick stir before drinking.

Not only does this smoothie taste heavenly, but it also nourishes your body with a burst of tropical goodness and energizes you for whatever the day has in store.

Blend your way to paradise and savor every sip. Cheers!

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Tropical Smoothie

Tropical Smoothie with pineapple, frozen banana, apple and coconut oil (for a healthy boost). Sip and imagine yourself on a tropical island.

Course Drinks

Cuisine American

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 3

Calories 142kcal

Author Barbara Bianchi

Equipment

• Vitamix

Ingredients

• 1 cup water
• 1 tablespoon coconut oil
• 1 cup pineapple cut up
• 1 apple sliced
• 1 frozen banana

Instructions

• Place all ingredients into Vitamix container in order listed and secure lid.
• Set Vitamix to pre-programmed Smoothie setting and start machine. It will automatically shut off once cycle is complete. Yields 3 cups

Video

Notes

 

Can I use a food processor to make this smoothie?

Yes, if you don't have a super blender, a food processor can be used to prepare this smoothie.

Can I add other fruits or ingredients to the smoothie? Absolutely! Feel free to get creative and add your favorite fruits or ingredients to customize the smoothie. Spinach, mango, or a squeeze of lime juice can be delightful additions that complement the tropical flavors.

I recommend organic produce free of chemicals and pesticides, whenever possible.

Can I make the smoothie ahead of time and store it? It's best to consume the smoothie immediately after preparing it to enjoy its freshness and optimal taste. However, if you need to store it, keep it in an airtight container in the refrigerator for no more than a day. Give it a quick stir before drinking.

Nutrition

Serving: 8ounces | Calories: 142kcal

The post Tropical Smoothie Recipe: Sunshine In A Glass appeared first on Gluten Free Homestead.