24 May Orange Creamsicle Smoothie and Why We Should Not Throw Away the Orange Pith!
“NUMEROUS SCIENTIFIC STUDIES NOW CONFIRM THAT A WHOLE FOODS DIET COMPRISED PRIMARILY OF VEGETABLES, FRUITS, GRAINS, LEGUMES, AND NUTS WITHOUT ADDED OIL, SUGAR, AND SALT IS OPTIMAL FOR HUMAN HEALTH, NOT ONLY PREVENTING A BROAD RANGE OF DISEASE AND ILLNESSES, BUT ALSO REVERSING SOME OF THE MOST DANGEROUS CHRONIC CONDITIONS. THIS FINDING IS OF THE HIGHEST IMPORTANCE TO THE COMMONWEALTH BECAUSE IT COMMUNICATES A TRUTH THAT HAS THE POWER TO SAVE LIVES.”
BARELY VEGAN MEAL PLAN #22
BREAKFAST SMOOTHIE: ORANGE CREAMSICLE
LUNCH: CHILLED RED PEPPER TOMATO SOUP WITH ROASTED PUMPKIN SEEDS
DINNER: GARLIC PASTA WITH SMOKED SALMON & ARUGULA
The motivation for this Orange Creamsicle Smoothie recipe was the Orange Flavored Flintstone Push-up Pops! Do any of you remember eating those as a child? I ate them ALL THE TIME and they were always one of my favorite treats. Creamy, cold, sugary, orange perfection! I wanted to recreate that taste in a smoothie.
This smoothie does not taste like the push-up pops I remember from my childhood unfortunately (I’m still working on that recipe), but it is very very delicious. It is refreshing and citrusy from the oranges, creamy from the cashew milk, with a hint of sweetness from the dates. Yum!
I actually blend whole Valencia oranges (peeled of course!) in this smoothie recipe. I chose not to use freshly squeezed orange juice because I wanted the fiber from the whole fruit, plus I wanted the nutrients from the orange pith. Orange pith is the bitter white stuff underneath the orange peel. You know, the stuff we usually try to cut, or pick off, because it is sooooo bitter! I’ve always known about the health benefits of orange pith, so I try to leave as much of the pith on an orange as I can when eating one.
Oranges have flavonoids in them, which are powerful antioxidants that can protect our body against a wide range of diseases. The orange pith actually has the highest concentration of flavanoids; just as much as the flesh of the orange. One of the most powerful substances in the flavonoids are naringenin. Research has shown that the naringenin in citrus fruits can inhibit tumor growth by repairing damaged DNA.
If you want to take advantage of ALL the health benefits of oranges, I suggest trying to eat some of the pith. You will taste a little bit of the bitter pith in this smoothie, but the cashew milk really helps mellow it out. If you really don’t like orange piths, then start slow. Maybe cut the pith off of half the orange and leave it on the other half so it won’t taste super bitter. If you just want a refreshing, smooth-tasting, Orange Creamsicle Smoothie then definitely cut off all the pith. It will be sweet, citrusy, and perfect!
Now check out the health benefits of the other recipes in this meal plan!!
HEALTH BENEFITS OF THESE MEALS:
- Orange Creamsicle Smoothie: Oranges contain a high concentration of flavonoids, which help protect us against certain diseases. The orange pith has the highest concentration of flavanoids. 100% orange juice consumption is also associated with a decreased risk of obesity.
- Chilled Red Pepper Tomato Soup with Roasted Pumpkin Seeds: Tomatoes are a rich source of lycopene, a carotenoid found in tomatoes with an antioxidant protective effect on lipid peroxidation. Lipid Peroxidation is the oxidative degradation of lipids. “The process in which free radicals ‘steal’ electrons from the lipids in cell membranes resulting in cell damage”. Studies also show that lycopene is effective in reducing LDL Cholesterol by about 10%, and tomato juice intake could help alleviate menopausal symptoms.
- Garlic Pasta with Smoked Salmon & Arugula: Arugula actually provides high levels of protein (yes, you can get protein from plants!!). Arugula is part of the cruciferous family and provides most of the same benefits as it’s family members, like broccoli, kale, and brussels sprouts. It is high in Vitamin A, C, and K (which is important for bone health).
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- 2 vine ripe tomatoes
- 1 cup roasted bell peppers
- 3 garlic cloves
- 3 basil leaves
- juice of 2 lemons
- 1 cup vegetable stock or filtered water
- ½ cup plain cashew milk homemade (recipe on my website) or store-bought
- 2 teaspoons agave nectar
- 1 teaspoon smoked paprika
- salt and pepper to taste
- ½ cup roasted pumpkin seeds
- Blend everything, except the pumpkin seeds, together in a blender until smooth. Let the soup chill in the refrigerator for at least 30 minutes to an hour. This will also give the ingredients time to combine a little more for an even better taste.
- Pour the chilled soup in your bowl and garnish with some of the pumpkin seeds. I always eat my soup with a simple veggie sandwich.
- 5 ounces pasta (½ of a 10oz box), cooked according to the package instructions
- ¼ cup olive oil
- 5 garlic cloves, minced
- juice of 1 ½ lemons
- 1 teaspoon dijon mustard
- ½ teaspoon lemon pepper
- salt to taste
- 8 ounces smoked salmon
- 2 cups arugula
- Place a large pan on medium heat. Add the olive oil and garlic. Cook the garlic for 1 minute, until it starts to soften. Add the lemon juice & dijon mustard and stir. Add the cooked pasta, lemon pepper, & salt to the pan and stir to cover it in olive oil-garlic mixture.
- Turn off the heat and stir in the smoked salmon and arugula. The arugula should wilt slightly.
- 3 Valencia Oranges, peeled, take out seeds
- 1 cup cashew milk
- 1 cup water
- 5 – 7 dates, pitted (depending on how sweet you want it)
- Blend everything together until smooth.