Tag Archives: vitamin a

Immune Boosting Pink Lemonade Smoothie

Immune Boosting Pink Lemonade Smoothie | Bloom & NourishAs the cold weather is upon us now here in Nashville, I’ve been thinking of ways to boost my  immune system, as it tends to be compromised more during this season.  So I created this refreshing immune boosting smoothie!  However, you can drink this smoothie any time of the year, even while trying to strengthen your immune system during pregnancy and breastfeeding.

It’s actually smoothie month at Williams-Sonoma and this week’s theme was “Not Your Average Smoothie” so I thought turning a smoothie into something that boosts your immune system and wards off colds would be a good place to start.  It’s a nice tart smoothie with an optional kick that reminds me of the green lemonade juices I’ve been drinking, but instead it’s beautifully pink from the bright red raspberries.

Immune Boosting Pink Lemonade Smoothie | Bloom & Nourish

Here’s what I threw into my blender + why it’s good for you:

  • Greens: Greens like kale, collard, swiss chard, and spinach are nutritional powerhouses packed with vitamins and minerals, like vitamin C, that strengthen your immune system and ward off colds.
  • Orange/Tangerine: Oranges are full of vitamins A + C which help promote production of white blood cells to fight off any foreign invaders, and folate which you need for healthy cell growth. Those looking to get pregnant or are already pregnant will benefit from including folate into their diet as it essential for healthy development of the baby in the mother’s womb, particularly the formation of the neural tube.
  • Lemons and berries: Both are rich in vitamin C and immune boosting antioxidants.
  • Ginger: Ginger is a strong antioxidant that has antimicrobial and anti-inflammatory properties.
  • Turmeric + Cayenne (optional): Both turmeric and cayenne are very nutrient dense spices, which support your immune system through antioxidant and anti-inflammatory properties.

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Stuffed Winter Squash with Millet, Mushrooms, Roasted Cranberries, & Sage

stuffed winter squash with roasted cranberries, millet, mushrooms, and sage | bloom & nourishstuffed winter squash with roasted cranberries, millet, mushrooms, and sage | bloom & nourishstuffed winter squash with roasted cranberries, millet, mushrooms, and sage | bloom & nourishI love winter squash! Not only are they loaded with fiber and vitamins A, C, & B6, but they store well (up to 6 months in a cool environment!) and are easy to prepare.  Thin-skinned winter squash like sweet dumpling, acorn, or delicata are the easiest because their rind is edible and therefore doesn’t need to be peeled, which is a bonus, especially when cooking simple weeknight meals! Continue reading

Pumpkin Bars with Spiced Whipped Cream

pumpkin bars with spiced whipped cream | bloom & nourish pumpkin bars with spiced whipped cream | bloom & nourishI love all things pumpkin, and when Fall rolls around I can’t get enough of it!  These pumpkin bars are similar in taste to pumpkin bread, but are a lighter in texture and are super simple to make.  Lightly sweetened with honey and maple syrup, warming you with clove, cinnamon, and ginger, these grain-free and dairy-free pumpkin bars are a great fall treat!

pumpkin bars with spiced whipped cream | bloom & nourish pumpkin bars with spiced whipped cream | bloom & nourishEat your vitamins:
Pumpkin is such a versatile fruit, that can be used for sweet or savory dishes.  Like most other orange winter squash, pumpkin is full of lutein and both alpha and beta carotene, which the body converts to vitamin A (over 200% of your daily value in just one serving!).  Pumpkin is also full of fiber and vitamins C, K, and B6 which makes it high in antioxidant support.  It even contains omega-3 fats, which are helpful in warding off inflammation in the body.  Now let’s go eat some pumpkin!  pumpkin bars with spiced whipped cream | bloom & nourish pumpkin bars with spiced whipped cream | bloom & nourish Continue reading

Frittata with Butternut Squash, Caramelized Onions, and Mustard Greens

frittata with butternut squash, caramelized onions, & mustard greens | bloom & nourish

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I believe we’ve just turned the corner here in Nashville. It seems like we are finally making our way into the cooler temperature of fall.  I’m so thankful I live in a place that has distinct seasons.  I always get excited when the seasons begin to change, and I start to see different produce in my CSA box. Oh how I’ve missed you butternut squash, dark leafy greens, pumpkin, beets, brussels sprouts, and carrots!

One of the things I received in my CSA box this week was a butternut squash, and I decided on trying it roasted in a frittata.  Did you know butternut squash is actually a fruit, rather than a vegetable because it contains seeds? It’s really a powerhouse of a fruit! It’s full of vitamins A and C, which are helpful in maintaining good vision and a healthy immune system, and boasts loads of antioxidants, specifically carotenoids (think orange and yellow fruits), which can prevent cancer and heart disease.  This squash also contains 15% of your daily value of folate, which pregnant women need for healthy fetal brain development.  The seeds, which are a good source of iron, can be washed and lightly roasted for a delicious snack.

frittata with butternut squash, caramelized onions, & mustard greens | bloom & nourish frittata with butternut squash, caramelized onions, & mustard greens | bloom & nourish

A frittata is very versatile, and a great way to enjoy vegetables from your farmer’s market or CSA, especially ones you aren’t sure what to do with.  I will admit I’ve never had mustard greens, let alone cooked with them.  So, for me this was a good introduction.  Slightly spicier than kale, the mustard greens added a nice kick, nuzzled up against warming butternut squash, and complimented with the sweet, rich flavor of caramelized onions, this frittata is a great way to celebrate fall produce!

frittata with butternut squash, caramelized onions, & mustard greens | bloom & nourish Continue reading