by Lesley Kim

I am pretty much addicted to the Kale and Mango salad, recipe shown below. Kale is some of the best things you can eat. Kale is high in antioxidants, high in fiber, and can lower cholesterol.  Kale has also been linked to lower risk of at least 5 different types of cancer.  Kale detoxifies the body and contains at least 45 different flavanoids, more great reasons to eat kale. Mango is also a fruit full of antioxidants. The sweetness of the mango goes perfectly with the slightly bitter taste of kale.

I eat this kale and mango salad almost every day.  It is very simple to make, and can last 2-3 days in the refrigerator. I like to use organic ingredients but this is really up to you. You can also modify the recipe by adding grapes, tomatoes, bell peppers, and any other fruit and vegetables that you enjoy.

Kale and Mango Salad Recipe

1 lb of chopped organic kale (I like to use a prepared bag of organic kale with carrots and red cabbage from Ralph’s for $3.99.  Whole Foods has a similar bag for $8.99)
1 mango (Peeled and diced)
2-3 tsp of organic olive oil
juice from 1 lime
salt and pepper to taste
1/4 cups of organic dried cranberries (optional)

Directions:

In a large mixing bowl, or salad bowl, place the prepared, pre-washed kale and drizzle generously with organic olive oil.  Squeeze the juice of one lime on top of the greens, then add the diced mango and organic dried cranberries.  Add a little bit of salt and pepper. Toss carefully to mix all the ingredients, coating the kale with the dressing.  Adjust salt and pepper if necessary. Refrigerate the salad for at least an hour and then serve.

Enjoy!!

by Lesley Kim

I am so addicted to chia seeds.  These little seeds are antioxidant powerhouses, packed with fiber and omega 3 fatty acids.  I like to add chia seeds to my diet whenever I can, and today, I wanted to share a super yummy, Chia Seeds and Berries Dessert.  This dessert requires no baking or cooking, just a little time =).

To make this Chia Seeds and Berries Dessert, Prepare chia seeds by soaking them in water for a few hours in a refrigerator.  I typically use the ratio of 1/2 cup of chia seeds to 1 cup of water.

Scoop the desired amount of prepared chia seeds into a bowl.  Add a teaspoon or 2 of whole cream.

Add your favorite berries on top. I like to use organic strawberries, blueberries, raspberries, and blackberries.  If you want, you can use bananas or any fruit of your choice.

Add a generous amount of whipped cream on top.  Drizzle with strawberry syrup, or any other syrup of your choice.

 Enjoy!!

by Lesley Kim

Mama Chia pouches have been a popular go to snack in my household. These snacks are full of chia seeds and easy to carry. Recently, I wanted to add more chia seeds to my diet and decided to purchase plain chia seeds.  I planned on adding them to my smoothies, and along the way of my chia seeds obsession, I discovered a delicious recipe for a vegan chia seed pudding.

Chia seeds are the same seeds that are used to grow the well known chia plants. Chia seeds have actually been popular in the Aztecs and Mayan diets.  Rich in omega 3 fatty acids, fiber and other antioxidants, chia seeds are highly nutritious food. You can purchase chia seeds from stores like Trader Joe’s, Ralphs, or Whole Foods. I purchased a bag of 5.3 oz chia seeds at Trader Joe’s for about $5.00.  Even though these chia seeds are not organic, Trader Joe’s website states that these seeds are grown in Australia without the use of pesticides.

Chia seeds can be added to your diet in many different ways.  You can sprinkle some seeds on your salad or yogurt, add a teaspoon to your smoothies, or make a  vegan chia seed pudding.

 Vegan Chia Seed Pudding Recipe

2 teaspoon of chia seeds
1/2 cup of hemp milk (you can use almond or soy if you like)
1 teaspoon of agave syrup or honey

In a glass container, mix all the ingredients.  Then refrigerate the mixture for at least two hours.  Enjoy your vegan chia seed pudding with a handful of berries. Trust me, it will be one of the best things you’ve ever eaten!

by Lesley Kim

I recently discovered hemp milk when I was looking for vegan alternative to cow’s milk. The word hemp probably conjures up all types of things, but hemp milk, made from the seeds of hemp, does not contain THC, the chemical that is associated with marijuana. Hemp milk is actually an excellent alternative to cow’s milk, especially for those with allergies or lactose intolerance.  And best of all, it can be great for your skin and nails!

Hemp milk contains 10 essential amino acids and its protein is easier to digest than the protein from soy. (Hemp does contain significantly lower protein than cow’s milk or soy milk, about 3 grams of protein per 8 ounce serving). Hemp seeds are also not as allergenic as tree nuts (www.drweil.com).

Because hemp milk is rich in plant based omega 3 fatty acid,  drinking this vegan milk can give you beautiful, glowing skin and healthy hair. Studies have also shown that a diet rich in omega 3 fatty acids can reduce cholesterol and high blood pressure.

I find that hemp milk has a creamy, nutty flavor.  Hemp milk is also thicker than soy or cow’s milk.  I personally like to drink hemp milk by itself because I find it too thick to add to cereal.  If you like, you can mix hemp milk with a little bit of water or other types of milk.

Many articles claim that the benefits of hemp milk include stronger immune system, stronger heart, and of course, beautiful skin and hair.  High in Omega 3 fatty acids, amino acids, and other vitamins and nutrients, it doesn’t hurt to add hemp milk to your diet. .  So far, I have only tried hemp milk, though I am curious to try hemp ice cream. =)

 Would you try hemp milk?

by Lesley Kim

I love smoothies because they are the perfect and delicious way to get some highly nutritious foods.  The best kinds of smoothies are smoothies that are high in protein and antioxidants.  So today, I wanted to share my favorite, high protein berry smoothie.  This berry smoothie is vegan and perfect for a healthy meal replacement.  Ingredients like almond butter and almond milk provide the plant based protein that makes this smoothie vegan friendly.  Berries rich in antioxidants and phytonutrients make this smoothie even more delicious and full of antioxidants.

Ingredients:

1/2 cup Strawberries
1/4 cup of Blueberries,
1/4 cup of Blackberries
1/2  Banana
1/2 cup of crushed ice
1- 2 teaspoon almond butter
3/4 cup of almond milk or soy milk
1 teaspoon of agave syrup or honey

In a blender, mix well until blended.  I use the NutriBullet (which costs about $100 at  stores such as Target or Bed Bath and Beyond,) and is perfect for our downtown Los Angeles condo.  The NutriBullet blends well and takes up minimal space.  If you are looking for a high quality blender, I heard that Vitamix is well worth the investment.  Vitamix cost about $400 and can be purchased at places like Target, Amazon, and many other retail stores.

Enjoy your high protein berry smoothie!

by Lesley Kim

There’s nothing better than to start your morning right with a healthy and filling breakfast.  I am one of those people who need a cup of coffee first thing in the morning.  I read that coffee is not what you should be putting in your stomach first thing in the morning.  Instead, fruits and simple food should be one of the first thing that touches your tummy. The nutrition and vitamins of these food will easily be digested into your system, providing you better energy and health.

 When I can motivate myself to eat a healthy breakfast, I like to a eat and fruit granola yogurt parfait.  I try my best to eat healthier breakfast because my little one likes to share with me.  Now that he is getting older, prettier food also becomes more appealing. So for breakfast, I sometimes make this super easy, yogurt parfait.  I make a couple of bowls and save one for the next day.

How to make this simple, Greek yogurt parfait, and start your morning right:

In a small bowl, scoop a generous portion of Greek yogurt.
(Greek Yogurt is high in protein, which will make you feel fuller longer throughout the day)

Add a layer of your favorite granola.
(Granola is high in fiber, and sometimes, they have added protein)

Sprinkle some chia seeds or flaxseeds.
(Chia seeds and flaxseeds are high in omega 3 fatty acids.  Perfect for your skin and heart)

Add fruits like strawberries, bananas and blueberries.
(Fruits are high in antioxidants, vitamins, minerals and phytochemicals)

For some extra yumminess, drizzle  a little bit of honey.
(Honey will add sweetness, plus it is has antibacterial and antimicrobial properties)

Enjoy!!

by Lesley Kim

There’s nothing worse than getting a cold that just won’t go away. My mom swears that ginger can alleviate the symptoms of a cold.  I personally agree that ginger tea can do wonders. The use of ginger in herbal medicine has been going on for thousand of years. Ginger has been known to help ease gastrointestinal issues and has anti inflammatory properties.  Ginger is also great for boosting the immune system.  I wanted to share an easy, ginger tea recipe that I like to drink once in a while, especially during the winter season, to boost my immune system.  This ginger tea recipe contains ginger (of course =)), honey and lime juice.

As mentioned earlier, ginger is great for boosting the immune system.   Honey, which has an antibacterial and antimicrobial properties, also does an amazing job at boosting the immune system. Honey also soothes scratchy throat, making it ideal for treating colds and coughs.  Rich in vitamin C, lime is the perfect addition to this ginger tea.

Try this ginger tea next time you get a cold, or even as a way to boost your immune system. It’s a little spicy, but I also think its delicious.  You can always decrease the amount of ginger and increase the honey and lime juice if the taste of ginger is too overwhelming for you.  I personally love ginger, and can devour crystallized ginger by the handful. I don’t drink ginger tea regularly, but if I am feeling a cold coming on, I will drink a cup or two. It’s fairly easy to make and cost less than the ready made ginger tea bags. And it tastes much better =)

Ginger Tea Recipe
half of a medium sized ginger, cut in small pieces
lime juice
honey

Directions:

1. Boil ginger in 4 cups of water
2. spoon away the ginger pieces and discard
3. add lemon and honey, based on your personal preference
4. Enjoy!

by Lesley Kim

I don’t know what it is, but tropical anything is always my favorite.  I especially love the combination of mangoes, pineapples and coconut water.  These ingredients are not only delicious, they also super healthy.  Fruits like mangoes and pineapples are rich in vitamins and minerals as well as anti aging phytonutrients.  Coconut water is wonderful at hydrating the body, which is perfect for glowing, youthful skin.

 Today, I wanted to share a tropical smoothie recipe, made with some of my favorite fruits such as mango, banana and pineapples.  For some extra tropical flavor, I threw in coconut water and a teaspoon of flax seed for omega 3’s.

Tropical Smoothie Recipe
half a mango
a banana
1/2 cup of coconut water
1/2 cup of frozen pineapples
1/2 cup of crushed ice
1 teaspoon of flax seed
a drizzle of honey

In a blender, mix all the ingredients until smooth. Serve and enjoy!