Have you ever wondered if there is a healthy food that makes you feel good without a lot of calories? A healthy food concoction that you can drink several times a day? Something you would even crave on a daily basis. It is similar to a smoothie or should I say Froothie (that’s my version of a super Food Cocktail). Which I explain in a while.
A smoothie is around for a while and I have always enjoyed them tremendously. I also used to use a juicer on a regular basis until I got tired of throwing all the good pulp away. On the other hand my experience using a blender to “juice” up vegetables and fruit didn’t always worked out, because it wasn’t smooth enough.
However, I found a machine that is able to give you the best of both; a blender and a Juicer. How can this work you might ask. To be honest I don’t really know. I’m talking about the NutriBullet. You might have heard about it. The NutriBullet is a so-called blender of its own class. Actually the inventor of the nutribullet call it the extractor, simply because the blender is so powerful, it does the same job like a juicer only to keep the pulp in the drink. I only have this machine for about 2 weeks now and don’t want to miss it one day. It comes with a complete recipe book so you never run out of ideas.
The Nutribullet makes any type of smoothie in seconds. Best of all it takes not even a minute to clean it. I have about three blenders at home which I hardly use for that only reason that it takes too long to clean and they are not powerful enough to do the job. That said there is one excellent mixer out there, which I think is the king of all mixers: The Vitamix 1782 TurboBlend, 2 Speed. No other blender comes even close in performance except the Nutribullet. I have used the Vitamix on my job for many years, and it never broke once, but it cost easily three times as much as the Nutribullet. In the same token the Vitamix is much bigger, which has the advantage of making two or three smoothies at the same time. The Vitamix is also able to blend hot food like soups and sauces and comes with its own recipe book, too.
Nutribullet Versus The Vitamix – Which is better?
By the way I’m not getting paid to write about either blender, I just like both. However, I placed a link for you to take a look at both machines so you can look up the details. In the event you decide to buy the Nutri Bullet or the Vitamix through one of my links I would earn a tiny commission, which would make me happy and you even happier. I promise 🙂 If you have any previous experience with either one I would love to hear your opinion.
The recipe for this super food cocktail is one that I have used for many months now, but can really enjoy it since I have the Nutri-bullet. Of course you can make this healthy cocktail in any blender, you might just have some small bits and pieces in it.
Enjoy Your Food and Eat Slowly…
There is one fundamental reason this super food cocktail has so many health benefits for us. Because it is food that was made drinkable, so we don’t need much chewing. We humans don’t like to chew. (It’s a fact for most of us) We are always in a hurry. Although there is a reason why we should chew thoroughly – and that is a better digestion with better nutrition absorption. This super food cocktail enables a perfect digestion and since you have a variety of fruit, vegetables and grains you’ll receive a super dose of vitamins, minerals and omega 3 fats.
I make a drink like this every morning for my family. Actually I prepare it the night before. I put all ingredients in the blender cup, cover it and in the morning I just blend it. It’s surprisingly luscious, delightful as it is addicting.
For those of us who have allergies to grains, soy or lactose I recommend to just leave these ingredients out and replace them with other fruit and vegetables.
A Super Food Cocktail #HealthyFridays
Recipe Type: Breakfast, Lunch, Dinner, Snacks,
Author: Kraemers Culinary Blog
1/2 tbsp sunflower seeds
1/2 tbsp pumpkin seeds
1 organic apple, quartered and seeded
1 small banana
1 organic carrot
1 cup of organic baby spinach, kale & red Swiss chard
1/2 cup organic blueberries
1/2 cup of organic raspberries
5 pieces of asparagus
1 tbsp flax meal
1/3 cup coconut water
1/3 cup vanilla soy milk
All seeds must first be milled.
Than add all other ingredients and blend until smooth. Enjoy
For all non vegetarian you can add 1/3 cup of organic vanilla yogurt to this super food cocktail. However, I guess tofu would work great too just to add more protein to the shake. The organic baby greens like spinach, kale and Swiss chard are offered in some supermarkets. Some call it the super greens. If you can’t find this mixture of lettuces than baby spinach is just fine.
I would love to hear your opinion?
Do you own a Nutribullet or Vitamix? Do you like it?
Do you have your own “super food cocktail” recipe? Tell me about it?
Welcome to my first #HealthyFriday post. As you probably have realized I’m gearing up my blog towards natural healthy foods and recipes with emphasis on organic ingredients. In short it’s all about the whole foods experience. Don’t get me wrong I do enjoy other foods like desserts and cakes, which I will still post here and there. However, the trend to healthy foods is the only way (in my opinion) to stay sane and healthy in this hectic technology driven world. We are surrounded by heavily processed foods, that are not healthy at all. In my upcoming posts I will get more into the myth or truth about processed foods, GMO’s versus organic foods and simple ways to eat healthy. In this sense I hope you enjoy my #HealthyFriday post about my Power Sandwich.
Since this post is part about eggs I included a short kitchen story about flying eggs. Yes you heard right – flying eggs. Enjoy
No such thing as flying eggs…
It was a busy day for lunch at this fine French restaurant, where I was the apprentice chef in my fourth month. The sound of pots and pants being cooked and stirred in is something I can’t live without; it’s like music to me. Regardless – to get to the point – one of the cooks ran out of eggs so the chef asks me to bring up a tray. It was very hectic and the chef was feeling antsy. You know Chef Gordon Ramsey and how rough he can be to his team. Well Chef Gordon Ramsay was a lamb compared to my boss. (That said I admire Gordon Ramsay as he is an excellent chef)
I run down the staircase, picked up my tray of 30 eggs and run back upstairs only to miss the last step….! Up to this day I wonder why I stumbled over that last step. I made a big leap head first. No – I should really say – eggs first. Imagine a machine gun firing eggs. Yes, that’s how it looked like. 30 eggs in 1 second flying through the kitchen. Luckily I didn’t hit anyone, although one of the eggs missed the chef by an inch. You know the facial expression of Arnold Schwarzenegger’s Terminator, yes that’s the kind of look I got from the chef. He came towards me with a look that could kill and I thought: “that’s it I’m fired”. I had just finished my probation period of my two and a half-year apprentice ship although I just graduated from 2 years of culinary school. So I wasn’t a newbie, however – but as you can imagine I was in a precarious situation.
He started to yell at me, you know the same way Gordon Ramsey humiliates the chefs on TV. Yep, the same treatment I got only that his head turned red ( like a lobster), which I clearly remember as it was yesterday. However to make a long story short he send all cooks and dishwashers home right after the service. Usually the cooks and dishwashers do their part to clean their stations. This night the kitchen belonged to me with all its dirty pots and tables. I don’t remember what time I finished cleaning the entire kitchen, but it was well after 3 in the morning. Flying eggs are (not so beautiful) memories of mine…
Mama’s Egg Spinach Power Sandwich
This egg-spinach-toast reminds me of my youth. Whenever my mom didn’t have much time to cook she would make this dish, because it is so easy to prepare. However, she would also make it with boiled potatoes instead of the bread. Which is great, you just mash-up everything and it taste good – that said – if you like soft-boiled eggs and spinach. For this recipe I used a slice of bread because it is easy and saves time. The vitamins, minerals, antioxidants, fibers and flavonoids make this dish a true power sandwich with great health benefits.
Eggs Are Much Better Than Previously Thought
Yes they do have a lot of cholesterol, but the health benefits far out weigh the risks. Eggs are full of B vitamins and offer the best protein available. They have anti inflammatory properties which relieves stress. (Thinking of work)
Studies have shown when eggs are part of a daily breakfast regiment, fewer calories are being eaten later in the day.
Eggs are good for your heart and your head, because of the high amounts of B Vitamins. Also the cholesterol in eggs does not raise your own cholesterol level as studies have shown over the past 15 years. Obviously if your cholesterol levels are through the roof you’d better stay away from eggs.
Further studies have shown that eggs from cage free chickens are of better quality. They have more vitamins and omega fats due to the fact that those chickens live (almost) stress free.
Even Popeye Knew the Power of Spinach
Spinach is just as powerful as the egg. Spinach keeps your blood sugar low, your eyes sharp (not really sharp but healthy). It can help to bring down blood pressure. It’s good for your bones due to the Vitamin K, since this vitamin helps with the absorption of calcium.
Studies have shown that when women took high Calcium supplements (over 1000 milligrams) – even with the combination of Vitamin D – the risk of developing kidney stones was 17% higher than those who got their calcium from natural sources like green leafy vegetables. In fact no kidney stones have been detected in women who got their entire calcium supply from natural products such as milk, soy and vegetables.
The high amount of Vitamin A is good for your skin. Did I mention the vitamin C and E and lots of minerals equals a vitamin pill, just much fresher, unprocessed and perfectly natural.
Though there is one negative aspect of spinach; the pesticides it has been treated with. One can avoid the pesticides when buying organic.
Tomatoes are Healthier When Cooked
Yes, it’s hard to belief. However, when tomatoes are cooked lycopene is produced, which is the powerful antioxidant that battles prostate cancer. Tomatoes are full of vitamins, folic acid and have anti inflammatory properties. Recent studies have shown that tomatoes might reduce the risk of certain other cancers such as ovarian, throat, colon just to name a few.
When buying tomatoes look for a bright red color which are soft to the touch, not too hard and not too soft. Conventional grown tomatoes tend to be treated with pesticides. So look for organically cultivated tomatoes at your farmers market or the organic section of your supermarket. A 10 year study conducted by the University of California concluded that organically grown tomatoes have more vitamins and flavonoids than conventional grown tomatoes. And did I mention not to keep your tomatoes in the refrigerator. Keep them in bowl in a rather dark corner in your kitchen. Cover unripe tomatoes with a napkin or towel to keep them away from light. They will be ripe in a day or two.
A Bread Worth for a Power Sandwich
I’m talking about an organic whole grain bread. You can see the recipe by following this link: organic multi grain bread. I love bread despite all the hype that too much processed food is not good. That’s why I like to bake my own. Most breads these days are full of additives and preservatives. Once you check this recipe you know why I call it a power bread. It got everything from cocoa, cinnamon, flax meal, oats, sunflower seeds, pumpkin seeds and walnuts.
In short by eating this easy to make power sandwich you can drop the vitamin pill, because this meal provides all the nutrients our body needs and more.
Egg Spinach Power Sandwich
Recipe Type: Sandwich
Cuisine: American, Natural, Organic, Whole Foods,
Author: Kraemers Culinary Blog
4 slices of organic whole grain bread
8 slices of ripe organic tomatoes
1.5 lb organic spinach
8 slices of cheddar cheese,
1/4 stick of butter or margarine
2 cloves of garlic, minced
1 onion, finely chopped
Salt and pepper
Boil eggs to your liking.
Shock in ice-cold water for about a minute, set aside. See notes for more info on boiling eggs.
Grill or sauté tomatoes for 30-45 seconds on each side on high heat. Keep nearby.
Peel eggs in a way they don’t break. Keep warm
While the spinach is cooking – place 4 slices of bread in a toaster.
In a large pan melt butter over medium heat.
Add onions and sauté until translucent.
Now add the garlic.
Just before the garlic takes on color add the spinach.
Season with salt and pepper
Assemble all ingredients on top of toast and enjoy.
I use cold water to cook the eggs, once the water starts to boil I cook them for 4 minutes. That’s when the egg-yolk is soft inside. Cook it 1 or 2 minutes longer and the egg-yolks are not liquid anymore, but still semi liquid. For hard-boiled eggs cook them for 10 minutes.
I love the combination of blueberry, coconut and vanilla. You probably have seen this combination in my blueberry & vanilla soy milk oatmeal post. For this dessert I warmed up blueberries with cream of coconut and served it with a scoop of vanilla ice cream served on a cookie. The cookie’s ingredients support this dessert with flavors of coconut, vanilla and chocolate chips. Topped with a thin slice of banana and chocolate shavings makes this dessert a very simple yet tasty treat for any occasion.
A Quick Journey into the History of Valentine’s Day
As Valentine’s day is upon us we honor our spouses, partners or friends. We look to buy the biggest and reddest roses, the best chocolate money can buy and send the biggest cards out to our loved ones. It is truly a beautiful day to spend the evening together and celebrate a lovely friend ship or marriage. But where is this tradition originated and why are we celebrating Valentine’s day?
Did you know?
To make a long story short: According to the history books and online archives. St. Valentine who lived around A.D. 270 was a priest from the Roman Catholic church who married young soldiers before they went to war. The only problem was that the Emperor Claudius had forbidden soldiers to get married, because he thought these men are vulnerable and don’t make strong warriors compared to single men who have nothing to lose. St. Valentine ignored these regulations and kept on marrying soldiers in privacy. Once the Emperor Claudius heard of that he ordered St. Valentines to be killed. In his prison cell he was alleged visited by a maid to bring him food and drink. Before his death he wrote her a letter whith the ending words “from your Valentine”. This is almost 2000 years ago. Tell me Culinary Traditions aren’t powerful? Of course there are other theories about St. Valentine, maybe you know a different one.
What will it be? Chocolate, Flowers or jewelry.
According to an online survey published on about flowers; men buy flowers, candies and chocolate to show their affection to a loved one, while women use this opportunity to honor their relation ships to mothers and female friends. Chocolate is the most bought item for Valentine’s Day, followed by flowers and jewelry. Valentine’s Day is the second busiest Holiday after Christmas. How do you celebrate Valentine’s Day?
3.5 oz / 100 g / 1 1/4 cup organic quick cooking oats
2 tbsp coconut flakes
12 oz / 345 g / 3 cups unbleached organic flour
4.5 oz / 130 g / 1 cup chocolate chips
1 tsp baking soda
3/4 tsp baking powder
1/4 tsp salt
Chocolate Chip Coconut Cookies
Blend butter, sugar, eggs and cream of coconut until well incorporated.
Add all other ingredients.
Scoop 1 1/2 oz cookie dough onto a greased baking pan, or on a silicon mat.
Flatten dough with fingers or spoon.
Bake at 365 degrees Fahrenheit or 185 degrees Celsius for 7-9 minutes.
Place baked cookies on rack to cool.
I used a confection oven, which speeds up cooking time. For regular ovens add about 2-3 minutes baking time.
Recipe Type: Dessert
Author: Kraemers Culinary Blog
3 tbsp sugar
2 tbsp cream of coconut
1/4 tsp cinnamon
Juice from one lemon
5 oz / 140 g / 1 cup organic blueberries
1 1/2 tbsp Orange liquor
In a sauté pan melt all ingredients except berries and liquor over medium heat.
Cook sugar mixture until it is reduced to half.
Now add the blueberries.
Once the blueberries come to a boil move pan away from fire and add the liquor.
Bring blueberries one more time to a quick boil and serve immediately
Serve warm blueberries to your favorite ice creams or puddings. It also taste delicious with crepes, pancakes or French toast.
Cookies taste best after they have just cooled out. Although you can store them in a cookie jar and munch on them for days to come. For this dessert I served the cookies with vanilla ice cream and warm blueberries. Decorated with a slice of banana and chocolate shavings. You can create your own ice cream cookie with any type of berries and your favorite ice cream.
Happy Valentine’s Day
What are your favorite cookies?
What is your favorite dessert using cookies or ice cream?
Do you like warm blueberries or do you prefer other berries?
We just made it through one of the worst storms the American east coast has ever seen. That was in October of 2012. And now this blizzard that brought us more than a 2 feet of snow. I think that calls for some serious comfort food. The famous green split pea soup. A comfort soup made for cold and snowed in days. Luckily we didn’t lose power but others where not so lucky. I can’t think of another storm destroying our house it’s too nerve wrecking. Even month after the Hurricane left us we are still in renovation mode. For those of you who missed my Hurricane post, follow this link: Wood stove cooking and romantic candle light dinners
A Culinary Tradition that Carries On for Centuries.
I loved snow during my childhood – nowadays not so much. I remember on really cold days my mom would always cook up some comfort food such as a green split pea soup. I don’t know if it’s just me who craves comfort food on cold days. What about you?
The funny thing is My wife comes from the Caribbean and she has a comfort food too. It’s a curry, whether it’s made with chicken, fish or goat. But it’s not cold there. So how do you define comfort food? Does it has something to do with the weather or our emotions? I would love to know your take on it?
What is comfort food and why do we love it so much?
According to The Free dictionary by Farlex the definition for comfort food is: ” Simply prepared food that gives a sense of well-being: usually foods with a higher content of sugar or carbohydrates, which can be associated with childhood or home cooking”. There we have it, what ever is in our comfort food gives us a sense of emotional satisfaction.
A study by the School of Hotel Administration at Cornell University suggest that men crave comfort food during positive times while women yearn for comfort food in stressful times. Isn’t that interesting? What are you craving in comfort food?
Health Benefits of Green Split Peas
Split peas whether they are green or yellow are loaded with proteins and fibers. 95 % of all split peas come in dried form, which doesn’t diminish its health benefits. They are also packed with anti inflammatory properties and antioxidants. Studies have shown that peas in general have great health benefits such as lowering blood sugar levels, heart healthy, cancer fighting and cholesterol lowering properties, just to mention a few. For more info on health benefits on split peas follow the link. Linus Pauling Institute
Even though a split peas soup is loaded with “good” carbohydrates and calories I can say that this comfort food is quite healthy. Storm or no storm I will definitely stick to my comfort food as long as they are loaded with peas 🙂
Green Split Pea Soup with Bacon cooked in a Slow Cooker
Recipe Type: Soup, Entre, Comfort Food, Organic,
Author: Kraemers Culinary Blog
I cooked this green split peas soup in my fancy rice cooker, which is also a slow cooker. If you don’t have the time to slow cook use a stainless steel pot. You just have to keep the heat on low to medium and stir frequently. The cooking time will also be shorter around: 1:30 minutes.
3 slices bacon, diced
4 oz / 115 g butter
10 oz / 290 g / 1 1/4 cup organic green split peas
4 oz / 115g / 1 cup organic onions, finely chopped
4 oz / 115 g / 1 cup organic carrots, cut in 1/3 inch cubes
2 oz / 60 g / 1/2 cup organic celery, finely chopped
1 large organic potato cut in 1/3 inch cubes
3 cloves garlic, thinly sliced
1/2 tsp oregano
1 1/2 tsp salt
1/2 tsp mild vinegar,
2 1/4 cup water
3 cups organic chicken broth, low sodium
In a stainless steel pan saute bacon over medium heat until golden brown.
Discard fat and place bacon in slow cooker.
Turn on slow cooker and time for 2 hours. Remember I used a rice cooker with a slow cooking option. The temperature of my slow cooker might be different than yours.
Add butter, onions, garlic, celery and oregano.
Saute until translucent.
Now add all other ingredients stir once, close the cover and let cook.
Give it a stir once or twice during the entire cooking process.
Seasoned split pea soup with black pepper and salt if necessary.
Tip: For more pork flavor try adding a small ham hock or pieces of that. I prefer a smoked one, either way it will give the split pea soup a well-rounded satisfying flavor. Well, of course way more calories too.
Eating healthy is easier said than done. Almost every day I think about to diversify my diet, yet I hardly do something about it. My problem is; I love the good old wholesome bread with lots of grains and fibers. Although there is nothing wrong with that I just have to eat more veggies and fruits. With a busy job all that goes up into smoke and by the end of the day all I have eaten was my breakfast and a lousy snack. Does that sound familiar or am I the only one struggling to eat better?
A Bowl of Oatmeal Everyday
Well my New Year’s resolution is among a few other things to eat healthier. Foods like a bowl of oatmeal with blueberries, grilled fish, salads and more fruits are on the agenda. Yeah-yeah it’s all talk – talk – talk. I‘ll be a better eater next year?! All these damn resolutions, serious! If I want to eat better I’ll better start right now. What do I need a New Year’s resolution for – there are for procrastinators. So here is bowl of oatmeal with blueberries. I started to eat healthier just a few moments ago and it’s up to me to keep it up!
A Chef’s Weakness – The Diet
It sounds paradox, but many chefs have at one point in their life struggled to eat a wholesome diet. One would think chefs have everything at their disposal. While that is certainly right it is common for chefs not to eat all day. Yes, chefs taste their wonderful creations, yet what is a teaspoon of food here and there. It’s a teaser nothing else.
Of my twenty odd years as being a chef I have always enjoyed cooking. Believe it or not there was a time in my life where I couldn’t eat all day while cooking in the kitchen. This is a well-known problem among chefs. We stay in the kitchen all day tasting and smelling food, to the point that our appetite is completely turned off. I’m not telling you a story just check anyone who works in a kitchen, they will attest to that.
Worse is – when I came out of the kitchen – I got hungry, really hungry. And you wouldn’t guess what I was craving for: Junk food, salty, greasy unhealthy food. Which is a shame, because I was right at the source. Fruits, vegetables, steaks, fish and my favorite bowl of oatmeal with blueberries was always at my fingertips. One day I became very ill and that’s when I changed my diet. Now I’ll eat on time every time. Although sometimes I’ll catch myself craving for junk food but that passes after a few minutes.
So, as for my part I’ll forget about all these healthy New Years resolutions and start to eat healthier now, this moment and then – keep it up! Cheers to healthy eating!! Happy New Year!
What are your New Years resolutions?
Have you had any problems eating healthy and what did you do to change that?
Except blueberries cook all ingredients in a stainless steel pot for about 5 minutes on medium heat.
I usually add blueberries towards the end so they get a little warmed up in the oatmeal.
Decorate with apple slices and tangerine.
Once the oatmeal is cooked and served in a bowl I like to pour a bit of cold soy milk on top. [br] The reason my bowl of oatmeal is so messy is that I used frozen blueberries and poured the leftover juice over it. Deliciously healthy!
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I have been a vegan for some time and love it.
I am also convinced that veganism is the most sustainable lifestyle, which will ultimately help the environment.
Please excuse any of the confusion, while I change my theme and concept.
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