Blog Archives

Zesty Health Smoothie


Medicinal Spices

Ginger is an aromatic, spicy and pungent root herb.   Cinammon is a tree bark characterized by a sweet and warm fragrance.   Tumeric is derived from the root of the Curcuma Longa plant. Tumeric has a peppery, warm and bitter flavor. It is commonly used to make curry, and mustard.  Maca is a root vegetable grown in Peru. Maca’s aroma is similar to butterscotch.

Tropical Fruits


Papaya is a pear-shaped, luscious and sweet, tropical fruit, with a buttery consistency. Pineapple is a tropical fruit that tastes sweet and tart.


1 cup unsweetened almond, rice, soy, or hemp milk

1/2 teaspoon powdered ginger

1/2 teaspoon powdered cinammon

1/2 teaspoon powdered tumeric

1/2 teaspoon powdered maca

1/2 cup chopped chilled papaya

1/2 cup fresh chopped chilled pineapple


Electric Blender

Measuring Spoon

Measuring Cup

Chopping Knife


Add fruit, milk, and spices into the
blender. Blend.  Pour into a tall glass.  Optional: garnish with almond slices.



Papaya: contains papain, an enzyme that helps digest proteins, contains antioxidants such as vitamin C, and flavonoids, folate and pantothenic acid, potassium, copper and magnesium, heart health,  promotes digestion, anti-inflammatory, immune support, and protects against rheumatoid arthritis.

Pineapple: high in vitamin C, and manganese, very good source of copper and a good source of vitamin B1,  B6, dietary fiber, folate, and pantothenic. Pineapple is anti-inflammatory, improves digestion, anti-oxidant, and immune support, and protects against macular degeneration,

Ginger: anti-inflammatory, anti-cancer, gastrointestinal stress relief, immune booster. Frequently used in Chinese and Aurvedic medicine.


Cinammon: anti-clotting, anti-microbial, blood sugar control, boosts brain function, excellent source of fiber and manganese,

Tumeric: :anti-inflammatory, rheumatoid arthritis relief, cancer prevention, improves liver function, cardiovascular health, lowers cholesterol, and protects against Alzheimer’s disease.

Maca: used medicinally for chronic fatigue syndrome, enhancing energy, improving memory, female hormone imbalance, menopause, depression, and osteoporosis.

Copyright 2015 Irene Pastore and Tour de Core Personal Training

The Onion: World Class Superfood

Onion Power

The only vegetable that makes you cry, happens to be an important source of quercetin, an antioxidant, that boosts the immune system.

Antioxidants scavage unhealthy particles in the blood stream, known as free radicals that damage cells membranes, and tamper with DNA.

Consuming onions on a regular basis has beneficial effects against adverse health conditions, such as cancer, asthma, allergies, heart disease, and rheumatoid arthritis.

Onions are high in vitamin C, provide a good source of dietary fiber, and folic acid.  They contain calcium and iron, are low in sodium, and have no fat.

Cancer Prevention

  • The quercetin and phytochemicals in onions inhibit the growth of breast, ovarian, bladder, colon, gastric, and lung cancer.

Rheumatoid Arthritis Relief

  • Quercetin is a potent anti-inflammatory helpful for managing rheumatoid arthritis.


  • Onions have antiviral and antibiotic properties.

Heart health

  • The quercetin found in onions raises good  cholesterol (HDL).



Yellow Onions

  • Yellow onions are white on the inside, and have a strong, pungent flavor.  The have a brown papery outer skin.

Red Onions

  • Red onions are white on the inside., and have a mild to sweet flavor.  They have a dark red papery outer skin.

White Onions

  • White onions are white on the inside, and have a milk flavor. They have a white papery skin.  Examples of white onions are Walla Walla, and Vidalia.

Copyright  2013 Irene Pastore and Blue Moon Personal Training