Tropical Salad on a Wintery Day

Hello all! :) Today I wanted something that reminded me of WARM WEATHER! I was so excited by the warmer days we had, and then this!! Cold and rainy, and even little flakes of SNOW!! Gaaa!!!

So I went to the store, and treated myself to some wonderful, healthy, enzyme and nutrient rich tropical fruits!

And I made a beautiful, colorful salad! Pineapple, papaya, banana, and half an avocado... with a splash of lime juice, a sprinkle of cinnamon, and a handful of macadamia nuts! Very much like my tropical smoothie (just blend!) but I wanted to savor the unique flavors of each fruit, and I am a sucker for texture - and I crave the little crunch of the nuts in this dish!

This pretty plate packs a punch! With over 100% of the RDA for Manganese and Vitamin C, it also carries a healthy dose of Potassium, Magnesium, Vitamin A, Vitamin K, Thiamin, Folate, and even the lovely B-6! And over 10 grams of protein and 20 grams of fiber! AND! It's rich in phytosterols, which are good to help maintain healthy cholesterol levels. That's one heck of a meal there, my friend!

Now I should go turn on some Hawaiian music, put on the flip-flops, and relax ;-)

Have a great week everyone!

Hugs!

~Katie

Christmas Salad!

Kalloo-kallay! It's Saturday!!!

And I got to go spend the day with loving family-in-laws :)

I was very excited to go over and share some nutritional tidbits with my sister-in-law, as she is the predominant cooker for the home. She's been trying to learn nutrition, and navigate the chaotic, conflicting waves that health information runs.

We wanted to try a green smoothie, but time got away from us. We started with a new salad, and just never made it to the smoothie! But that's okay, because the salad was a new experience for me, as well! And so good!

A Borders Bookstore near us recently began its Going Out Of Business sale (sadness!), and so I snagged this lovely book at a discount:

It is filled to overflowing with recipes packed with vegetables, nuts, seeds, healthy oils, spices, herbs, and some fruits. All natural goodness! I had picked it up at the library, and when I began looking through the recipes, there were just too many that sounded sooo good! So, I knew I had to buy it. Hooray!!

And, with no real plan to sort through the many recipes, I just figured - start at the beginning and work my way through! (With some modifications for available ingredients and some personal preferences, of course.)

The first recipe to try was Bok Choy Paneer, which had a sauce that was flavored with Garam Masala, a blend of spices commonly used in Indian dishes. I found a lovely blend at Whole Foods, and am in love! While it seems the exact ingredient list varies, it looks like they all tend to be a blend of savory and spicy items. Some of the common spices (according to Wikipedia) are black and white peppers, cumin, cinnamon, cardamom, nutmeg, star anise, coriander, and other exotic flavors I hadn't heard of, like malabar leaves and pappali. And I think the blend I bought must have had a little cayenne or chili powder or something, because there was just a slight heat kick to it!

I wasn't sure about sharing the recipe, but since it can also be found online here, I'll post what they have since it's public access.

Bok Choy Paneer

3 C Bok Choy, Shredded

1/2 C Red Bell Pepper

2 T fresh basil, finely chopped

1/2 C pine nuts

1 C walnuts, soaked (1-2 hrs)

1 1/2 T lemon juice

1 T Ginger juice (I just used a chunk of ginger)

1 T Garam Masala

1/2 T Celtic sea salt

1/2 T garlic, minced

1/4 T fresh ground pepper

Combine bok choy, bell pepper, and basil. Set aside. In food processor or blender, blend the rest until smooth (add water if needed, to desired consistency) Combine with bok choy mix, and marinate 1-2 hours. Serves 4-6.

(Or two to three when we just keep picking at it!!)

Bok Choy is part of the cabbage family, so shares the wonderful health benefits, including a high concentration of beta-carotene and vitamin A. It also has amazing amounts of bone-strengthening, cancer-fighting Vitamin K! Bok is also an anti-inflammatory, antioxidant rich fiber food.

The dish has an interesting flavor, as I have always associated spices like cinnamon and clove with sweet dishes like pumpkin pie and cookies! But there is no sweetener in the sauce, so it was a savory cinnamon! Very unique, and my sister-in-law made the comment that she felt like she was tasting Christmas!

And with those pretty colors, it even looks like a good holiday dish! I shall have to save this one to share with family around the holidays (and enjoy on occasion before then, too!)

Even Dave, who had just indulged in several pieces of pizza, grabbed my salad plate out of my hand and kept eating it, commenting that it was such a unique flavor.

So, good reviews all around tonight! And I'll have to see what else I can do with the sauce. The recipe calls for marinating the salad for an hour with the sauce, but I also made extra and kept some separate to use it like a dressing whenever I had another salad. I also think it could make a good spread on a sandwich or lettuce wrap. I wonder if it could be dehydrated into a cracker of some sort... hmmm.... I'll have to experiment and let you know!

Have a wonderful day, and don't let the relaxation of the weekend let you falter too badly from healthy lifestyles!! Go for a walk, have some lemon water, have a salad, but mostly - have a huge smile and enjoy! Take care!

xoxox

~Katie

Radish Revisited

Since I found my raw Kelp flakes, I have been trying to find new fun ways to use them. (without going overboard! They are quite high in iodine!) And this time, I thought I'd spice up my Radish Salad a little more! Last time, I was going for quick and simple - so I just quartered my radishes and sliced the cucumber.

But, I am trying to work a little more with presentation - since that can be quite an important part of enjoying food! So, I actually ran my cucumber through my spiral slicer so I had cuke noodles :)

Then I did thin slicing of my radish. Top it all off with a dressing of olive oil, lemon, and kelp - and a scattering of Pine nuts for fun :) Then I added a few bits of Vitamin K-packed watercress for a little peppery kick! While watercress can be a flavor that takes some getting used to, it is something worth trying. One little handful of 10 springs will provide over 75% of your RDA for Vitamin K! It also has a good amount of Vitamins A and C, and a wide variety of minerals.

It still seems to be lacking a little something in the cold weather, but I think this is a wonderfully refreshing dish for when things start heating up again! But, I'll keep playing with it, and seeing how to tweak it just right!

Happy little watercress sprigs waving Hello!
(Yes, little springs... say hello to my digestive tract!)

So, like I did with my salad, I hope you'll continue to experiment and play with healthy tweaks to recipes. Keep playing, and you'll find a keeper eventually!

Watercress waves and Spiral Smiles!

~Katie

Super Sprout Salad

Happy Healthy Day, to you, my friends! And why is today Healthy Day?? ...Well, no specific reason. Really, hopefully EVERY day is a happy healthy day :)

How are those Resolutions going? Hopefully healthy and successful! But, if you've staggered, that's okay! Pick up today - RIGHT NOW, not tomorrow! - and choose to be healthier now! :)

I wanted to share a quick recipe for a salad that I have been craving lately. It just feels so healthy to eat it!! (Ok, hopefully that doesn't scare some of you off! "Ewww, 'healthy'?! Must not taste good..") Not true! This salad is rich in flavor, I will admit. So it can be quite potent if you're not used to the bursting goodness of dark greens. But if you've been doing green smoothies and other salads, then this will be another simple recipe to add to your arsenal!

Super Sprout Salad!

I did both Mung Sprouts and Broccoli Sprouts for this one :)

Salad:

Dinosaur Kale

Sprouts (Mung bean, alfalfa, broccoli, etc)

1/4th Avocado, diced

1/2 Tomato, diced

Dressing:

Small Drizzle of Olive oil

Juice of one half lemon, or to taste

Dash of Sea salt (or Kelp Flakes)

Cayenne to taste

Wash and tear the kale into bite-size pieces and then add the oil, lemon, and salt. Massage it all into the leaves, as this helps soften the kale. Add the sprouts, avocado, and tomato. Mix. Sprinkle with cayenne.

This is a great salad to make in the morning and then take to work for lunch. As it sits, the flavors marinate together, and the lemon helps continue to soften the kale. Don't get me wrong, it's not MUSHY gross! Just a little more tender.

Kale, as I've said many times, is one heck of a healthy green! Great source of vitamins and minerals, and helps our natural detoxifying process. A rich source of antioxidants and cancer fighters! Avocado is rich with healthy fats, and will help you absorb even more of the goodness of the kale. Avocado is an anti-inflammatory food, which is a benefit of many produce items that I'll get into more another time :) And cayenne, an excellent source of Vitamin A, is believed to be a great spice for stimulating circulation and digestion, boosting immunity, and possibly preventing ulcers. And during these cold months, a little heat can be appreciated! Heck, maybe try mincing up some ginger or garlic, too! Enjoy playing with it :) Perhaps do half kale, half of your favorite green (Romaine? Spinach? What do YOU like!) I like to you kelp flakes to give that extra kick of iodine and a little salt flavor, but sea salt is good too!

Most types of sprouts are good to try to add to your diet. They offer a large 'bang for your buck' nutritionally! According The George Mateljan Foundation for the World's Healthiest Foods, a non-profit organization that looks at the science behind healthy eating, "In the life of a plant, sprouting is a moment of great vitality and energy. The seed, after having remained quiet for an often long period of time, becomes more and more active and begins its journey up through the topsoil and into the open air. When it sprouts, a healthy seed activates many different metabolic systems. It converts some of its sugar content into vitamin C, to act as an antioxidant in the new open air environment. It also begins to synthesize a variety of new enzymes, many of them necessary to handle oxygen metabolism in the world above the soil. On a gram for gram basis, sprouts are richer in vitamin C than the older, more mature plants they eventually become, because this moment in their lifecycle calls for a high level of vitality." (Bold mine)

So try out some sprouts! They're great to add to salads, sandwiches, any many other dishes! Happy Eating!

~Katie

Michigan Day Two!

Alright, my friends! Here it is!! Day TWO of my Michigan Raw Trip! The festival was only that Saturday, but Dave and I got to spend that Sunday in the wonderful company of Carla and mark!

And what better way to get all pumped and ready for church than...

a green smoothie, of course!

This had to be one of the most fun smoothies to make - getting to dance around the kitchen with Carla as we soaked, chopped, washed, and pitted. And then got a smiling nod from BOTH men! They agreed it was one of the best tasting smoothies they had tried! (Mark and Dave said Carla and I just need to hang out more so we can continue making these lovely creations.)

And what, you may ask, was in this smoothie that our men enjoyed?

We called this our Apple Pie Smoothie

3 honeycrips apples
1 banana

2 plums

1 pear

about 1 cup almonds (that we soaked over night)

1 stick of cinnamon
dash of nutmeg

a small piece of fresh ginger

as much fresh kale as we could put in without the guys groaning! (probably about 2-3 cups?)

water as needed

We first blended up the almonds and some water, as that was going to be the toughest part to make into a smooth consistencey. But her heavy duty blender had no fear! And we soon added the remaining ingredients to our breakfast drink.

Almonds are a common nut used to make crusts of raw pies, so mixing that with the apples and spices turned this into a holiday decadence! (Though it's not quite holiday season... so I imagine this baby will be making a comeback over the next few months!)

We poured the lovely smoothie into travel mugs and bolted for church. And what a beautiful place that was! Sadly, it didn't cross my mind to take my camera into the church, so I have no photos. But it was so bright and cheery, and Carla sang with the choir, making it just such a meaningful day!

Afterwards, we wanted to grab some lunch... and of course, by this time - after more than 24 hours of NOTHING BUT RAW - poor Dave was caving! My man wanted MEAT!



Dave enjoying his big ol' grease burger!

And the waiter was so flexible for us! I wish I remembered his name and could send out a giant THANK YOU to him!! I wanted to try to stick to the raw deal, as I was feeling amazingly energetic! So, looking through the recipe, there weren't too many options other than salads. So, how to spice up a salad? Just ask!

I asked him if I got the "Chicken Salad" without the chicken, could they instead add some extra vegetables to it? He said, "Sure! We have zucchini, beats, cucumbers... what would you like?"

To which I simply responded with an emphatic, "umm... YES!"

He got the idea, and in came my salad loaded with extra veggies!

I just drizzled it with a little of the honey-mushroom sauce which would have been topping the chicken. (Ok, that may not have been raw, but I didn't use much!)

We finished our meal with good food, good chats, and headed to the Apple Cider Press of the area! Ahhh, fresh apple cider... there's nothing like it!

You can see the two men standing at the apple shoot here. Somewhere else, apples are loaded into a blender of sorts, and the apple bits come tumbling down the shoot onto these cloth-covered trays. Tray after tray is stacked, then a huge machine compresses them all, squeezing out all that lucious juice! Sad to say, I asked what happened with all the left over pulp, and they said it just gets pitched. How sad!! Apparently they used to try to compost it, or do some other things with it, and it just wasn't working for them. So it became easier to trash it. (Hmmm.... perhaps there's an opportunity for some Michigan resident to get free apple pulp.....)

The juice then runs through tubes to various dispensing machines, and right there, they'll fill a half gallon jug for you to take! It doesn't get much fresher!

So we bought a half gallon, and (*gasp*) just HAD to try the fresh cinnamon-batter donuts that they sold, to go with the cider. Oh, so worth it! Soft, warm, and spicey - perfect pair for the cider!

As we enjoyed our treat, we wandered through the isles of fresh apples - so many types! It was amazing!



Dave picking out a bag of apples for us to take home

You better believe some of those apples went into a smoothie that next week! In fact, my dad had come to visit, and so I thought that the Apple Pie Smoothie had been such a hit in Michigan, that he just may like it! And he did! He had his entire 12 ounce glass! Go dad!!

And so ended our trip. It was getting on towards evening, and so it was time for us to buckle up and make the drive south to home.

What a wonderful time, wonderful memories, and new friends! Again, I cannot thank Carla and Mark enough for their loving hospitality! What beautiful people!

Have a great week, everyone :) See you back here with more doses of natural goodness soon!

~Katie

***EDIT: Thanks, Carla!!  She's got the better memory ;-)  The restaurant was Hogans.  Yum yum doodle dum!

End of the Veggie Run!

Welcome to the end of the work week! (For most, that is.)

I am here to give you the update on how our final Fruit and Veggie Run went!

Wednesday I was feeling great - still loving the abundance of fruits, though admittedly a little tired of salad with no dressing ;-) But I just kept at it - last day, right?? And we had dinner plans with the dad, meeting at Applebee's.

Uh-oh. That sounds tantalizingly dangerous!

So, what's a good little nutritionist do? She plans ahead! I scour their website and hunt down the menu to see what would be acceptable for me. Lo and behold, a beautiful salad is part of their menu! The Asian Crunch Salad - romaine lettuce, cucumber, red onions, roasted red peppers, and sweet peas! I decide to just order it without the chicken and almonds, and dressing on the side.

I don't need no steenking dressing! I has my lemon!

(Mine came without the chicken though!!)

So, with that plan in mind - off we go! The only splurge I make is to keep the almonds - I am hungry and the salad just doesn't sound filling enough without some extra protein. So there it is! A lovely salad - and I devoured that sucker!

....and then we sat there for another hour conversing and laughing and having good times, and Dave had half of his burger sitting there, taunting me.

Evil burger.

A chink in the armor - I ate that half of that acid-forming burger.

Then a damaging blow to the armor!

The men wanted dessert - and oh what a dessert it was! A Maple Butter Blondie and a Chocolate Chip Cookies Sundae staring me in the face.

My rational mind began telling me all the reasons that I didn't want those resplendent foods: they're not really food, they're just "edible foodlike substances," I have worked too hard to bomb that heavily; processed food junks up the system, dairy can cause mucus formation for me... ok, well maybe one little bite....

And those men and their small stomachs! They couldn't finish their desserts! So I did. Ah well, it was enjoyable and tasty - though quickly past the pleasure of the taste buds and then just sat like a brick in the stomach. And that dairy and/or burger sure did affect my mucus production. I felt more congested and drainy that night than I have in a long time!

My body began working to digest all of that, and I don't know if it was just coincidence, but I was so tired! I couldn't even stay awake on the drive home! Thankfully Dave drove!

And the next morning, I woke with a lethargy like none other, and still some mucus buildup in my throat. And no appetite. By the time lunch rolled around, I felt somewhat hungry again, so I enjoyed a fresh veggie salad - but something was still undigested. That salad felt like it just sat there, blocked, and I felt all bloated and cramped. Yuck!

So it's back to my lighter fair again! Yesterday I went back to fruits and veggies and a few nuts. And this morning - so much better! I went to the gym, did my 3.1 miles on the treadmill - and didn't want to get off! So I just kept a'truckin'! Then for the last few minutes, I even cranked up the pace a bit! My 3.1 miles turned into 4.85!! Ahhhh, the body just seems to function better on lighter, colorful foods!

I have a luscious alkalizing green smoothie with me today (my happy desk companion as I type!) and some soaked wild rice to wrap with spinach and sprouts for lunch.

To quote my dad's old-time computer game hero, Duke Nukem: "Ahhhh, much better!"

Happy Friday! Lots of love :)

~Katie

Shooting Stars!

Twinkle, twinkle, little star... how I wonder what you are....

A fruit!

A star fruit, that is!

Tonight I tossed together a quick little Shooting Star Fruit Salad:
-blackberries
-bananas
-and star fruit.
Quite a simple dish!

Now, admittedly, can you tell I had fun with the presentation of my Shooting Star Salad?

I have gone over all the lovely benefits of bananas in a previous post, but to touch on it again - they're good for the heart, rich in potassium and B6 (good for the nerves, building up healthy blood cells, and helping you break down proteins), have some vitamin C, and are a decent source of fiber!

Blackberries, like all berries - rich antioxidant food! Just don't mind the seeds...

And today's guest star: the star fruit! Also know and Carambola, it's a tropical fruit rich in vitamin C, antioxidants, flavonoids, and also a good 15% of your daily needs of fiber in one little pretty star-shaped package. If you pick a star fruit from the store, look for one that's mostly yellow with perhaps a little browning on the ridges. If there are brown spots, yuck, ya got yourself an over-ripe fruit! If it's too green, it's not quite ready for you to indulge on. Nice plus? You can eat the skin! Zero-prep time! Well, okay - 20 seconds to rinse it off, because you should always rinse off your produce.

I have read various descriptions for the flavor of this fruit, and well, everyone seems to have a different opinion! My thought was the texture somewhat like an orange, with a bit of a sweet melon-like flavor... but that's not quite it. So, I recommend you just go out and try it for yourself :)

When you wish upon a staaaaar.....!

xoxox
~Katie

Winter Salad

Boy, it sure can be hard to find good fresh produce during the winter months! I tried some watermelon the other day, and yechk!!! I knew it was a gamble, being out of season, but goodness!

And not only that - prices are higher!

So, I wanted to find a cheaper alternative. And, voila! Winter salad!

1 c spinach

1 c romaine

1 gala apple, diced (organic, with the skin!)

1 Tbs agave nectar, or to taste (or you can use honey, or pure maple syrup)

sprinkle with organic raisins

cinnamon, to taste

1/4 lemon juiced (you can probably omit this if you're eating your salad right away - I put it on because it helps prevent the apple from being oxidized and thus turning brown as it sits at work waiting for lunch time!)

Ahhh, winter produce, with my favorite winter spice: cinnamon!

And the oh-so-humble apple. Such a common fruit, so overlooked. While it may not have a grandiose list of exotic sounding benefits like my friend the kale leaf, apple has its place in the health food hall of fame -- as long as you're getting that skin! Which is why it's important to get organically grown apples, and still wash it off.

An apple has its fair share of antioxidants, insoluble and soluble fiber, and flavonoids - all focused on heart health!

So enjoy that apple a day! (Or other health fruits!)

Have an awesome weekend!!

~Katie

Call on Kale

I wanted to introduce you to one of my favorite leafy green: KALE!

("this is my faaaavorite!" -Denise Austin, when referring to about 50% of her exercises or stretches)

Look at that beautiful stuff :) Ahhh, like looking a the Garden of Eden (or Jurassic Park - whichever you prefer!) So dark, lush, and earthy looking!

Well, this is just one version of it - that's Dinosaur Kale.

There's also Curly Kale and Red Kale:

You can see the curled edges - these little nooks and crannies are great for holding pockets of flavor, if you use dressing, toss with some extra virgin olive oil, or other seasonings. You can tear the leaves off, toss with a little flavoring, then dehydrate (or bake at 350 for 15 minutes) to make kale chips! Of course, you may lose some of the nutrients with that high heat, but it's better than potato chips!

Kale is super rich in vitamins K, A, and C, (remember - that A and C combination is great for healthy skin!) It also has good manganese. Manganese is a component of many enzymes and antioxidants; it also helps with protein and carbohydrate metabolism.

Kale will deliver a wollop of cancer-fighting phytonutrients. Hoorah! It has glucosinolates and cystein sulfoxides that help activate detoxifying enzymes of the liver - which is your main fat-burning, cleansing organ.

In one way or another, make sure the kale is really well crushed - chew it well or add it to a green smoothie where the blender will really break down those cell walls and release the health benefits lurking in the cell! As the kale is chopped or chewed, sulforaphane forms, and then triggers the liver to produce even more detoxifying enzymes to help kill those cancer-causing chemicals! In animal studies, it essentially caused colon cancer cells to "commit suicide." Wow!

Let's give our liver all the help we can in clearing our bodies of years of built-up pollutants and toxins!

A word of caution - kale has a rather deep "green" taste, so start lightly. I like to add a leaf or two to a green smoothie, or a few leaves to salad. I hope to work up to being able to use the kale as my salad base, rather than the lighter Romaine!

So give Kale a try! Your body will thank you :)

~Katie

Super Radish!

Happy Monday, my friends! I hope you had a wonderful weekend, and are ready to continue the fight for good health! Huzzah!

Today I have a lovely little salad for lunch. But I wanted to encourage you to rethink your idea of a salad. Typically, we think of salad as a bed of green, and the some toppings, and a dressing. And that's healthy, too! And, actually, the word "salad" comes from the Latin "salare" meaning "to salt" since salt was often used in the dressing. And a little natural salt is good - let's just not go overboard!

But I guess I tend to think of a salad as any dish of cold fruits and/or vegetables all mixed together.

So, today, my salad was a simple radish-cucumber salad. Radish has a somewhat spicy peppery flavor, so the cucumber is a wonderful cooling balance.

Dice a bundle of radishes, cube up some cuke, and season as desired! That's it!

I like to squeeze a little bit of lemon juice on it, maybe a little pepper or sea salt. If you have a favorite herb, I hear cilantro is a good mix with radish.

Yay radish! It's an awesome mucus dissolver, rich in many wonderful minerals. It's combination vitamin C, sulfur, and silica help with healthy skin tissue formation, which can help make the face glow! Go radish, go!

(photo courtesy of Jeff Bucchino, http://www.zazzle.com/wizardofdraws)

The Easiest Veggie Weapon

One of the most common concerns I hear when I work with clients is time. No one thinks they have the time to be healthy. And I hear ya! It can be difficult, but I believe 100% that it's worth it. I once stumbled across a quote:

“Those who don't make time to be healthy now will have to make time for being sick later.”
(if you know the author, please let me know! I can't remember it!)

I know it's easy to be a procrastinator (I lost track of my all-nighters during school!) but future health is important! And health NOW is important, too! Making time for health now will help with your stress, your mental clarity, and your mood.

Planning ahead is key! And making it a normal part of your routine can happen with patience.

Every weekend, I take a few short hours on Sunday to prepare for the week. Dave and I go shopping (WITH a shopping list!), and I make a giant salad that we store in the refrigerator. (An old Tupperware cake container works quite nicely! Plus that helps me not make cakes, as I'd have no where to store the thing! But you can use any container or even several bags.) This salad will then feed us lunch for the week, since I make sure to take to work some of this rich, green salad every day. This is a great weapon for your health! Just a small chunk of time one day, and you'll have a nutrient-packed, antioxidant-rich powerhouse meal and snacks ready every day for a week!

My salad base this week will be: 1-2 heads of romaine lettuce, 5+ sliced carrots, and a little tub of sprouts. I also chop up other veggies and store them separately, so I can pick and choose each morning as I put together my salad lunch. So, depending on my mood, I may pull from a tub of chopped radish and cucumber, sprinkle on some crisp red onions, tear up some other fun greens like kale or collard, or maybe even dice up an apple from a sweet variation. But I make sure it's all washed and prepped on Sunday so that I can whip together my salad in no time flat each day!

Other things you can prepare ahead of time:

*Wash off any produce you buy so it's easy to snack on later. I love to have my cleaned apples and pears on hand when I get home from work and my appetite is raging, tempting me to binge. There's no excuse when there's clean sweet food ready for me! :) Then the crave monster quiets down, and I can go ahead and make my healthy dinner.

*Pre-portion various foods in snack bags so you can toss them in your lunch later or grab as a snack: carrots, baby tomatoes, broccoli, or celery will all keep for several days in the fridge.

*Keep a supply of transportable fruits: oranges and bananas come pre-packaged for easy travel!

*Slice up a just-browning banana, zip-loc it, and toss it in the freezer: this is a great addition to any smoothie you may make to get that extra kick of potassium and make it colder!

Well, tomorrow is Sunday, so give it a try! ;-) I know I have a date with my kitchen!

Hugs!
~Katie