Green Smoothies & Vegan Banana Ice Cream

We all know that fruits and vegetables are an important part of a healthy diet, but many of us struggle to get the recommended amounts each day. Smoothies are a great way for people who don't want a vegetable flavor to still get the nutrients from consuming them. Recently in NYC I have noticed more and more smoothie carts that blend fresh fruit at your request. I love it. I myself have been blending with my Ninja blender for almost four years now. Through trial and error I've learned a few tricks and come up with a few recipes I love.

Tips:

- You need a good blender. I have never had a problem with my ninja. I have struggled trying to use other blenders that only had blades at the bottom.

- Pineapple and Banana are sweet enough to over power any vegetable flavor. Banana can also be frozen for a creamier smoothie.

Recipes:

-Banana Ice Cream (Vegan)
1.Cut up bananas into slices or small chunks
2. Freeze (3-4 hours)
3. Blend until smooth
Optional: Add frozen berries or small pieces of chocolate to the blender to add extra flavor

Nutrition Facts for Banana:

1. Calories 105 (Per Banana)

2. % Daily Value*
   Total Fat 0.4 g	0%
   Potassium 422 mg	12%
   Total Carbohydrate 27 g	9%
   Dietary fiber 3.1 g	12%
   Sugar 14 g
   Protein 1.3 g	2%

   Vitamin A	1%	Vitamin C	17%
   Calcium	0%	Iron	1%
   Vitamin D	0%	Vitamin B-6	20%
   Vitamin B-12	0%	Magnesium	8%

-Green Smoothie (serves 2 adults)
   2 cups greens (kale or spinach)
   1 cup pineapple or banana
   3/4 cup berries, peaches or other fruit
   1/2-1 cup almond milk (you could also use regular milk or ice)
Blend fruits and vegetables, adding almond milk gradually until desired texture is reached.

   Mint, Pineapple & Kale                                           Orange, Pineapple & Kale















Strawberry, Banana & Spinach

NYC locations, places to grab a delicious smoothie on the go:

 Liquiteria has multiple locations in NYC

 

                                 E11th st

Juice Generation is another great place with multiple locations in Manhattan 

Veganism

Definition: Different people decide to go vegan for all kinds of reasons from health concerns to ethical beliefs. Veganism for most people is more than just a diet. Vegans are people who do not consume or use any animal products. No meat, eggs, dairy, leather, fur, honey or bone products. Veganism is a perfectly healthy diet. It may seem like a big adjustment at first but can be easily maintained with the proper knowledge. 

To me, being a Vegan isn't about saving the animals, although that's great. I personally would like to well informed. I want to make conscious decisions about my lifestyle. I personally do not believe there's anything wrong with killing an animal for food, however the way we have mass produced animals is an issue to me. It's unhealthy for humans, it's bad for the environment, it's bad for animals, and it enables an economic system where the poor stay poor and the rich get richer. As a person who has all these options and information available to me, I want to use it for the best. I don't want to spend money on practices that I don't support. It has been a tool to help me live a healthier lifestyle. Create a better world starting with your diet.

Protein:

Vegans get asked about protein all the time. It's ignorant. If you've taken biology or chemistry you should know that all living things have protein. Vegetables are living things. The protein from vegetables is actually better for you because it dosent come with the fats and cholesterols that accompany animal protein. Beans, nuts, and whole grains are sources of protein that come with fiber, vitamins and minerals that are awesome for you. I found this explanation from the Vegetarian Resource Group helpful. We need around 0.36 grams of protein per pound we weigh per day. Biased on my weight (125-ish lbs) I need to get about 45 grams of protein a day which I have found fairly easy to do on a plant based diet.

If you know your science, you know that it's not actually protein that our bodies need; it's the specific amino acids that our bodies need in order to make protein that we get from plant or animal proteins. Some foods can be high in protien, but not have all the amino acids we need. For example, grains are lower in lysine (an essential amino acid) and legumes are lower in methionine (another essential amino acid) than those protein sources designated as high quality protein. Meat eaters and vegetarians alike need to get protein from a variety of different food sources to ensure all essential amino acids are being consumed.

Nutrients: Where do vegans get their nutrients?

B Vitamins: in nuts, fortified cerials and milk alternatives 

Vitamin D: Sunlight exposure is one source of vitamin D. Some brands of alternative milks, orange juice and cerials are fortified with vitamin D.

Calcium: Good sources include almondmilk, orange juice and many brands of tofu. Nuts and dark green leafy vegetables including collard greens, kale, mustard greens, and turnip greens also provide calcium. 

Iron: Look for iron in whole or enriched grains and grain products, iron-fortified cereals, dried beans, green leafy vegetables, some nuts and dried fruits.

What it looks like:Veganism does not mean eating salad all day. Veganism is about getting a variety of different foods. More fresh produce. I personally ate alot more rice, beans, pasta, oatmeal and multi-grain breads. Cheese was the hardest thing for me to give up. Eating out can be hard depending on the location. I useually carried snacks, tried to check menus online ahead of time and often found myself creating my own meal out of sides at certian resturaunts.

Famous Vegans: Actors, politicians, musicians, and athletes that are vegan include: Alan Cumming, Anne Hathaway, Brad Pit, Jenifer Lopez, Olivia Wilde, Ellen DeGeneres, Ellen Page, Emily Deschanel, Woody Harrelson, Jake Sheilds, Bill Clinton, Mac Danzig, Alicia Silverstone, Russell Brand, Timothy Bradley, Milo Ventimiglia, Sara Silverman, Arian Foster, Steve-O, Peter Dinklage and many more

Vegan Resources:
books:
Diet For a Small Planet by Frances Moore Lappe
Michael Pollan: Cooked, Food Rules, The Omnivores Dilemma
Mark Bittman: VB6
movies:
Fed Up
Forks Over Knives
A Place at the Table
Food Matters
Food Inc
online:
EatRight.org The Academy of Nutrition and Dietetics
Food Matters
Jamie Oliver's Food Revolution
Party Like a Vegan
Vegetarian Times
PETA