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consciouseating


Vintage Wine & Spirits


800 Mountain Creek Rd. 423-877-9474


Wine with body, heart and spirit.


Feel good about the wine you drink. Natural source of antioxidants & resveratrol. Organic wines available.


Tears of joy are like Summertime, and the Sippin’ is Easy


Quick and Cool Vegan Smoothies


by Judith Fertig S


moothies offer big nutrition in a small package. Based on a vegan source of lean protein like coco-


nut milk or yogurt, soy, chia seeds or a vegan protein powder made from dried beans or hemp, they can energize us for a full day of summer activities. Other ingredients follow the peak


of summer crops. Berries, greens, melon, tomatoes, avocado, cucumber, celery, carrots and stone fruits like peaches and mangoes add antioxi- dants, fiber, vitamins and minerals. A tablespoon or two of milled flax seeds, hemp or nut butter adds richness to the flavor, while providing omega-3 fatty acids necessary for complete nutrition. For the finale, add a touch of sweet- ness from fruits, maple syrup, agave nectar or stevia. The best way to mix a smoothie is to start with either a liquid or an ingredient with a thicker consistency,


like yogurt, placed in a standard or high-speed performance blender. Next, add the desired fruits or vegetables and flavorings, followed by ice. Start on a slower speed, holding down the lid tightly, before increasing the speed to achieve a velvety texture. If the smooth- ie is too thin, add more frozen fruit or ice. Freezing the fruits first and then blending them into a smoothie can sub- stitute for ice. Peeling bananas before freezing them makes smoothie-making easier. Freezing the fruits in recipe-size portions also simplifies the process. Smooth-fleshed fruits like man-


goes, papayas, bananas, ripe peaches and nectarines blend more easily to a silky finish than do fresh berries. Tender, baby greens such as spinach, kale or chard virtually disappear within a smoothie; if using mature, rather than baby greens, cut out the stems unless the blender is extremely powerful.


the summer raindrops pierced by sunbeams. ~Hosea Ballou


Is Your BusIness BloomIng?


From a distance, many


businesses look the same. Put the focus on your


business by advertising in


and you will be seen. Contact us today!


ChattanoogaNA@epbfi.com KnoxvilleNA@epbfi.com


423-517-0128 natural awakenings July 2014 19


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