Yumm! Magazine

yumm! march 2014

free yumm.com

vo

l. o

ne

fresh . healthy . quick

5

FAST & FRESH quick & healthy recipes

A FRESH PERSPECTIVE fruit and veggie facts

GREEN OR ORANGE JUICE? quench your thirst

MAKE IT EASY easy recipes

CONTENTS MARCH2014

B yo rig an ur hte d lun n ve c up ge h r ta ou bl tin es e . w

ith

br ig

ht ,f

re s

h

fru

its

“YUMM.” It’s the universal word for flavour and great taste. It’s the verbal reward for any cook who has spent hours and hours beside a kitchen cooking wonderful food.

3 yumm!

FIVE FAST & FRESH

QUICK & EASY

easy recipes

quick and healthy smoothies

t

fruite and veggie facts

a e th os or ho av C e fl est th s b fit

A FRESH PERSPECTIVE

10

healthy and quick to make

. r’s

r ou ith s t y w iou os ins elic Bo tam e d ie vi es th th oo es sm cip re

APRICOT

18

GREEN OR ORANGE

as ime ch e su lzh es d A as an ise es es t d et bl ns ab t a ai di ge ag e, ve ct as d ote ise an pr r t d ts lp a ui he he Fr ay er, m anc c

7

15

11

presvent heart deseases

e, re tf , t fa ree od fa d l f go w ate tro e, r Lo tur ste fre be sa hole um of fi c di e so urc so

yumm! 4

ISSUEone VOLUME one MARCH2014

yumm!

yumm! march 2014

free yumm.com

vo

l. o

ne

PUBLISHER & EDITOR Anabel Gonzalez

HEAD OF DESIGN

fresh . healthy . quick

Anabel Gonzalez

ART DIRECTOR Anabel Gonzalez

fresh . healthy . quick

VICE PRESIDENT OF ADVERTISING Anabel Gonzalez

5

FAST & FRESH quick & healthy recipes

COPY EDITOR Anabel Gonzalez

PHOTOGRAPHY Bryan Gardner, Valeria Turturo, Marie Poulin, Liren Baker, Emi Uchida. Eduard Losa

free

vol.

one

A FRESH PERSPECTIVE fruit and veggie facts

GREEN OR ORANGE JUICE? quench your thirst

MAKE IT EASY easy recipes

COVER DESIGNED BY Anabel Gonzalez

CONTRIBUTING WRITERS Liz Fourez, Valeria Turturo, Marie Poulin, George Mateljan, Susan Davis, Shubhra Krishan, Liren Baker, Aimee

CONTACT INFORMATION

T. 314.457. 4894 F. 314.457. 8512

E. agonzalez@yummmagazine.com W. www.yummmagazine.com

FOLLOW US FACEBOOK: YUMM! MAGAZINE TWITTER: @YUMMMAGAZINE

HEADQUARTERS

5 yumm!

9500 Williams Avenue Suite 250 St Louis Missouri 63122 USA

CONTRIBUTING WEBSITES Whole Living, Raw Living Foods, American Heart Association, Care2, WHFoods, Diethood, Averie Cooks, Kitchen Confidante, Dancing Carrots, Shugary Sweets

LETTER FROM THE EDITOR So many things come mind when I think about healthy food. The freshness, apple, nutrition, green lettuce, the smell of strawberries, and the juiciness of oranges‌

Photy By: Sherry Canono

For me food that can be prepared quick and easy is very important. As a student I understand how life can be very busy and how easy it is to decide in favor of fast food for breakfast, lunch or dinner because there is just no time to make anything.

For this reason I decided to create a guide to try to solve this dilemma. I wanted to create something that can be picked up by those that are on the run constantly and are interested in food. But not just any food, what I mean is healthy choices that can help give ideas of different types of easy and convenient meals and beverages.

Untill next time,

Anabel Gonzalez

yumm! 6

smoothie recipes

Quick and boost your vitamins with these delicious

Grapefruit, Carrot, & Ging INGREDIENTS 2 chopped grapefruits (peel and pith removed) 5 chopped carrots 1 inch fresh ginger, peeled and chopped

Liquids in the morning are easier on your digestive system than solid foods. The carrots in this stimulating tonic deliver a blast of immunity boosting vitamin C and enough fiber to sustain you until your first snack.

DIRECTIONS Press grapefruits, carrots, and ginger through a juice extractor. Stir and serve immediately.

Blueberry Pomegranate INGREDIENTS ½ cup unsweetened almond milk

Have extra fresh fruit on hand?

Don’t let it go to waste sitting in the refrigerator, freeze it for smoothies!

½ cup pomegranate juice

DIRECTIONS Add the almond milk, pomegranate juice, and spinach to a blender and process until well combined.

Add the blueberries to the mixture, and process again until completely smooth. Serve immediately.

1 cup packed fresh baby spinach 1 cup frozen blueberries

7 yumm!

smoothie recipes

by Laura Michele Oliver, Demand Media

smoothie recipes

Easy

“Fruits smoothies can be an easy way to nourish your body with essential nutrients. The best way to know the exact ingredients in your smoothie is to make them yourself.”

Strawberry Banana Oatmeal This super healthy smoothie will fill you up and keep you going all day long! So sweet and satisfying, you’ll never know there’s a big handful of vitamin-rich spinach hidden inside!

DIRECTIONS Add the almond milk, pomegranate juice, and spinach to a blender and process until combined. Add the banana, strawberries, and oats to the mixture, and process again until completely smooth.

INGREDIENTS ½ cup unsweetened almond milk ½ cup pomegranate juice 1 cup packed fresh baby spinach 1 cup frozen strawberries ¼ cup old-fashioned rolled oats

Honey Watermelon Have extra fresh fruit on hand?

Don’t let it go to waste sitting in the refrigerator, freeze it for smoothies!

DIRECTIONS Purée watermelon in blender or food processor. Strain with a fine mesh sieve into a bowl. Add strained watermelon juice back into the blender. Add the other ingredients.

Blend well. Add sweetener to taste.

INGREDIENTS 1 ½ cups Watermelon (seedless or remove seeds) 1 frozen banana 1 apple peeled and cored ¾ cup fat free Thick Greek Yogurt Agave or honey

yumm! 8

HOW TO MAKE A DELICIOUS

SMOOTHIE WHAT YOU’LL NEED

A great way to kick of your morning if you need to eat breakfast on the run.

Minutes to Prepare: 10 Number of Servings: 4

1 blender

2 bananas

2 cups cut pineapple

2 cups plain or vanilla yogurt 1 tbsp. vanilla extract

1 cup fresh strawberries

WHAT TO DO Combine all ingredients in a large blender.

Pour the pineapple juice in blender.

Blend until reached desired thickness.

a resource to help you discover nutrition facts

“...may help protect against diseases such as cancer, heart disease, diabetes and Alzheimer’s.”

CILANTRO

How to Enjoy Layer sliced strawberries, and plain yogurt in a wine glass to make a delicious parfait dessert.

This herb isn’t just a commonly-used leaf and seed ingredient found in many tasty and exotic recipes, it’s also a powerful natural cleansing agent. The oils aid our digestive system in its production of digestive enzymes, acids and juices.

LIME Like many of other fruits and vegetables, limes contain unique flavonoid compounds that have antioxidant and anti-cancer properties. Of special interest in limes have been flavonoids called flavonol glycosides.

In addition to thier

unique phytonutrient properties, limes are an excellent source of vitamin C, one of the most healthy and important antioxidants in nature. Including many kaempferol related molecules.

STRAWBERRIES While there are more than 600 varieties of strawberries that differ in flavor, size and texture, one can usually identify a strawberry by its red flesh that has small seeds piercing its surface, and a small, regal, green leafy cap and stem.

Strawberries retain their maximum nutrients when they are fresh.

BLUEBERRIES Wild Blueberries are a potent ally in the battle to stay healthy and age well. Wild Blueberries are being studied for their powerful antioxidant and anti-inflammatory properties that may help protect against diseases such as cancer, heart disease, diabetes and Alzheimer’s.

TOMATO Tomatoes are rich in lycopene, an antioxidant that is good for the heart and effective against certain cancers.

Cooked tomatoes are actually better for you than raw.

Tomatoes are also packed with vitamins A and C, calcium, and potassium.They range widely in size.

SPINACH Cooking spinach actually increases its health benefits! Just half a cup of cooked spinach will give you thrice as much nutrition as one cup of raw spinach.

That’s because the body cannot completely break down the nutrients in raw spinach for its use. Research studies show that taking spinach in juice form is actually the healthiest way to consume it. Freezing spinach diminishes its health benefits. yumm! 10

healthy facts

A FRESH PERSPECTIVE

GREEN or ORANGE

SMOOTHIE Carrot Mango and Kiwi Smoothie This trio is like the three musketeers

This smoothie is like a cool mist on a hot summer day.

Carrot juice is incredibly good for you, and so refreshing with this tropical twist.

Ingredients

Directions

chunks, slightly thawed

Place the carrot juice, frozen mango and kiwis in a blender.

Blend until smooth and serve immediately.

11 yumm!

1 cup carrot juice 1 cup frozen mango 2 kiwis peeled and quartered

Banana, Kiwi and Kale Smoothie A healthy and delicious kale smoothie

The depth of flavor in this smoothie is… deep? I mean, it’s beyond. It’s sweet, yes, and very refreshing, of course. No, it does not taste like dirt and there is not an ounce of bitterness in this smoothie.

Directions Combine all ingredients into your blender.

Blend on full strength until thoroughly incorporated and smooth.

Pour into glasses and serve.

Ingredients 2 very ripe bananas 2 kiwis, peeled and sliced in half 1 cup kale, washed and tightly packed 1 cup milk 2 to 3 tablespoons honey 1/2 cup ice

yumm! 12

Fresh

Guacamole Simple & Delicious!

8 ingredients 3 ripe

1 lime

juice only

garlic crushed

1 to 2

salt

2 tbs

avocados

tomatoes diced

to taste

2 cloves

cilantro finely chopped

5 minute instructions 1)

Peel avocados then slice lengthwise and remove the seeds.

2) Use a spoon to remove the avocado flesh, place it in a large bowl, drizzle the lime  j uice on top, and mash the avocados until pureed, I like to leave a few small chunks to give it some consistency.

3)

Add the diced onion, peppers, crushed garlic, chopped cilantro, tomatoes and salt to taste, mix well and serve immediately as a dip with chips or a side dish.

½ cup

onion finely diced

2 or 3

serrano peppers seeded and deveined finely chopped

FIVE fast & fresh KEEP IT QUICK, DELICIOUS, & COLORFUL! Being hungry sucks (it’s a scientific fact), and having no time to prepare somthing good is worse. But why spend hours cooking a gourmet feast when ta nutritious and delicious meal could be only 12 minutes away? Whether it’s tossed with fresh fruit or your favorite vegetable, salads are a blank canvas for adding in healthy ingredients and it helps that they can be made quickly. So, for all you busy college students (or anyone else on the go), here are 5 easy recipes to have on hand. Choose one or all delicious healthy main-dish salad recipes to make for lunch or dinner. yumm! 14

quick recipes

FIVE

Brighten up your lunch routine with bright, fresh fruits and vegetables. Here are 5 good salad ideas that may help you expand your lunch salad choices.

MA NDAR IN

AVOCA DO

Ingredients

Directions

Ingredients

Directions

1/2 cup sliced almonds

For nuts, saute almonds in 2 Tbsp sugar on medium heat, until browned (or use my cinnamon sugar pecans )

1 teaspoon extra-virgin olive oil

In a small bowl, whisk together

Almond Salad

2 Tbsp sugar 3 bunches romaine lettuce (or one pkg of 3 stalks) 2 green onions, chopped 2 stalks celery, diced 1 can (15oz) mandarin oranges, drained

To assemble salad, chop lettuce and place in large bowl, add green onions, celery and oranges. Top with sugared nuts. Drizzle with dressing right before serving.

Bell Pepper & Tomatoes

½ lime Juice Pinch cayenne Coarse salt 1 ripe avocado, halved and seeded

½ yellow bell

pepper, stem and seeds removed, diced 6 cherry tomatoes, halved 1 scallion thinly sliced 1 tablespoon freshly chopped cilantro, plus leaves for garnish

15 yumm!

oil, lime juice, garlic, and cayenne.

Season with salt.

Scoop out meat from avocado halves and chop. Transfer to a bowl and add bell pepper, tomatoes, scallion, and cilantro.

Drizzle with dressing and season with salt. Gently stir to combine.

Spoon mixture into avocado shells.

Garnish with cilantro leaves.

quick recipes

fast & fresh CE VICHE

DOLE

Ingredients

Directions

Ingredients

Directions

Ingredients

Directions

1 lb frozen cooked shrimp, thawed and cut in half

Place shrimp in a medium glass bowl. Add lemon & lime juice.

1 pint fresh raspberries 1 avocado, diced

Prep Fruit Mixture

1 cup quinoa

½ teaspoon salt

Mix in onion, cucumber, and chiles.

Toss dressing with Fruit Mixture pour fruit mixture over top salad base.

2 cups water

Prep Fruit Mixture, mix dressing, toss dressing with fruit mixture, pour fruit mixture over top salad base, and serve!

Shrimp Salad

ž C lime juice

(about 4-6 limes) 1 cup diced red onion 1-2 cucumbers, peeled, seeds removed and diced 2-3 serrano chiles, chopped 5-6 tomatoes, diced cilantro, chopped (1/2 bunch) 1-2 avocados, peeled and cut into small chunks

Refrigerate for 1 hour.

Mix in tomato, cilantro, avocado, and 1/4 -1/2 teaspoon salt into the shrimp mixture.

Let stand at room temperature for 30 min.

Serve with tortilla chips.

Salad Summit

1 1/2 cups fresh chopped pineapple 1 cup fennel bulb, thinly sliced 1 cup chopped radicchio

QUINOA Fruit Salad

1 Pinch salt Lime Dressing: 1 large lime 3 tablespoons honey

2-3 Tbsp sunflower seeds

2 tablespoons fresh mint finely chopped

2 Tbsp capers (optional)

1 cup blueberries 1 1/2 cups sliced strawberries 1 1/2 cup chopped mango yumm! 16

sweet facts

SWEET & JUICY facts about citrus fruit

There is

something especially delicious about the sharp, puckery bitter sweetness of citrus fruit. No matter what your favorite variety be it oranges, grapefruits or kumquats citrus fruit has something to offer everyone, including plenty of vitamins and nutrients. The most common orange varieties are the Valencia orange, navel orange and blood orange.

The most common grapefruit varieties are red and white.

Red grapefruit is sweeter than white grapefruit.

17 yumm!

A clementine is a seedless mandarin. A tangerine is a type of mandarin with a distinct taste and red orange flesh.

Many of the other citrus fruits listed above are actually hybrids or varieties of orange or grapefruit.

Citrus fruits are so named because they contain large amounts of citric acid, the thing that gives them their distinct, sharp flavor that is sometimes bitter and sometimes sweet. Most can be easily peeled, and their flesh split into segments.

There are many different types of citrus fruits because they are very easy to cross-pollinate.

{}

{}

BENEFITS

VITAMINS

Low fat, saturated fat free, cholesterol free, sodium free, good source of fiber.

Apricots are an excellent source of vitamin A and a good source of vitamin C, dietary fiber, and potassium.

helps prevent heart disease

{} They are an excellent fruit source that is great at keeping your sight strong as you age.

{

}

TIP

Give them a sniff. An apricot that has flavor also has a sweet and ready fragrance.

{}

EYESIGHT

PREVENTS

Reduces LDL, helps prevent bad cholesterol levels & offers protection against cancers.

good greens

the

GOOD greens THE DEEPER THE GREEN THE BETTER

Saturated in an alphabet of vitamins, minerals, and antioxidants, leafy greens are the MVPs of the supermarket produce section. And if you need more incentive to toss bunches of kale into your grocery cart, a daily serving of leafy green vegetables may lower your risk of type 2 diabetes by 14 percent, according to a recent study in the British Medical Journal. In addition, one cup of raw spinach has 15% of your daily intake of vitamin E, and 1/2 a cup of cooked spinach has 25% of your daily intake. Exactly how folate may protect the brain is unclear, but it may be by lowering levels of amino acid known as homocysteine in the blood.

19 yumm!

yumm! 20