Spinach Power Smoothie

Blog 1 (Spinach Power Smoothie)

I have always been a fan of activities that get me on the go – rollerblading, swimming, windsurfing and stand up paddling. Yet it was really only after I embarked on my yoga journey one year ago, that I started to pay good attention to the nutrition I was taking in pre and post workouts that demand a lot from my body.


Here’s a great pick-me-up that I would love to share that you can readily whip up, for a nourishing, refreshing and replenishing meal in a jar.


The Spinach Power Smoothie is so easy to make, so deliciously sweet and so hydrating – it’s not called a power smoothie for nothing! And because it’s liquid, your body absorbs all the nutrients quicker and better.


  1. Almond milk gives you vitamins and protein
  2. Flax seed and spinach are packed with vitamins, minerals and proteins
  3. Bananas are filled with potassium and fibre
  4. Avocado is a magic fruit with vitamins, minerals, proteins, good fats, dietary fibre
  5. Coconut water is a natural isotonic drink filled with electrolytes


Need I say more to get you started?


Ingredients you will need are :

  • 1 cup of almond milk
  • 2 tablespoons flax seed
  • 2 firmly packed cups of spinach
  • 1 ripe banana
  • 1 ripe avocado
  • 1 fresh coconut (all water and coconut flesh scrapped from the husk)


Instructions :

Because I have slight OCD (yes, it’s true) and I like the smoothie to blend well, the above is literally the order in which I place the ingredients into the blender. I just find that it gets the ingredients mixed in the right way.


Otherwise, it’s still ok to just put everything into a blender, mix it all up, pour and slurp away!


For where I got the original recipe from, you can go to this link :

http://www.marinmamacooks.com/2012/03/spinach-power-smoothie/ from food blogger Marin Mama Cooks. Her real name is Jackie Grandy and she also has a ton of other healthy, wholesome recipes you can check out. In her version, she doesn’t use the coconut water and flesh but I like to add that in to make the smoothie less thick. Also she uses nut butter which I sometimes use (my preferred is Maranatha’s Organic Almond Butter) in place of the avocado if I prefer more grit and less creaminess for my smoothie that day.


And yes, you will also see the picture of my smoothie in my jar right at the bottom of her recipe page!


So go ahead, power up your hardworking, yoga-toned body today!


Posted by :

Marian Ang

200HR TTC (Jan/Feb ’14)

Sattvic Foods


Quinoa and Raw desserts are sattvic foods I enjoyed during the course. I have included some information and recipes below.


One topic discussed during the lunches of our 200hr teachers training course was the availability of vegetarian sources of protein other than soy. As it is the Year of Quinoa in this post I explore this grain. Organic quinoa may be considered as a sattvic food as a healthy, natural, nutritious product.

Quinoa is a grain grown in South America, and while it does not necessarily have the protein content of beans or legumes, it does contain the 9 essential amino acids, making it a complete protein (like soybeans), which is rare for a vegetable source of protein (often a combination of vegetarian proteins are combined to ensure complete proteins are consumed). Essential amino acids are not synthesized in the body and thus need to be consumed. Quinoa also a good source of iron, calcium, dietary fibre, magnesium and phosphorus and is gluten free.

Recently quinoa has been in the media with media outlets questioning the ethics of the consumption of quinoa. It is noted that with its increased popularity in the West, less people in the Andes are consuming quinoa. The questions raised in articles encourage those who consume quinoa to think about the product they consume and its origins, and as Tom Philpott writes not ‘take it for granted’.  

Two of my favourite ways of eating quinoa are:

Raw desserts:

Raw desserts when eaten in moderation may be considered as sattvic due to the fact that they contain natural sweeteners, fresh and or dried fruits, and nuts.

The two raw recipes we have enjoyed during our yoga adventure are from the blog My New Roots by Sarah Britton. This blog has a range of vegetarian and vegan recipes and really useful nutritional information. My two favourites are:


Vitamins Alert!

Do we get enough vitamins from the food we eat? How much vitamins do we need and how do we know if we have enough? These are the common questions that are running through our mind, especially the health conscious.
Being a vegetarian, a large part of my diet is vegetables, beans, pulses and toufu. But after reading articles and having some feedback from other vegetarian friends, they gave me the impression that Vitamin B, especially B12 may be lacking in our diet. So I googled on Vitamin B and here it goes, thought I should share with more people:

What are the Vitamin Bs?

The primary group of the B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cyanocobalamin). In addition, there are numerous sub-groups of the Vitamin B family which are considered less pertinent to human needs, but important to other organisms and some animals.  These include B4 (adenine), B8 (inositol), B13, (orotic acid), B17 (amygdalin), B20 (carnitine), and more.

Food sources

Some foods which are considered to be high in some of the Vitamin B group are chili peppers, lentils, bananas, potatoes, and tempeh (soy based).  In addition, molasses and brewer’s yeast are good sources of B vitamins.
Oats, barley, wheat bran, avocado, salmon, Brazil nuts (and other nuts) are more good sources of B vitamins.
Dairy products and eggs are high in vitamin B12. For vegans, fortified cereal, fortified soymilk and brewer’s yeast are sources of B12 which are required in trace amounts.

The Need for Vitamin B12

Vitamin B12 is needed for cell division and blood formation. Neither plants nor animals make vitamin B12. Bacteria are responsible for producing vitamin B12. Animals get their vitamin B12 from eating foods contaminated with vitamin B12 and then the animal becomes a source of vitamin B12. Plant foods do not contain vitamin B12 except when they are contaminated by microorganisms or have vitamin B12 added to them. Thus, vegans need to look to fortified foods or supplements to get vitamin B12 in their diet. Although recommendations for vitamin B12 are very small, a vitamin B12 deficiency is a very serious problem leading ultimately to anemia and irreversible nerve damage. Prudent vegans will include sources of vitamin B12 in their diets. Vitamin B12 is especially important in pregnancy and lactation and for infants and children.

Importance of Vitamin B

The Vitamin B group is beneficial and even necessary for healthy bodies in numerous ways, including (but not limited to) the following:

  • Supports healthy metabolism.
  • Helps maintain healthy skin and muscle tone.
  • Improves immune system function.
  • Improves nervous system function.
  • Helps promote cell growth and division, including red blood cells.
  • Helps combat symptoms of stress, depression, and cardiovascular disease.

Deficiencies in certain B vitamins can result in such illnesses as beriberi, anemia, heart disease, and birth defects.