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Smoothies are a great way to start the day. After all, they say breakfast is the most important meal; however, if you're like many of the residents of our Chicago, Illinois, apartments, mornings are rushed and you may feel like you don't have enough time to give your body the nourishment it needs. Fear not! We've done some digging to come up with smoothie recipes that incorporate tons of good ingredients your body will love.
1. Cereal
We're not saying you should add Cocoa Puffs and Lucky Charms to your smoothies, but there are some cereals that contain a lot of nutritional value, particularly fiber. This Chocolate Nutty Weetbix Smoothie recipe contains a cereal you might not find here in the U.S., but you can easily substitute Kashi or any other whole-grain cereal. The rest of the ingredients are a combination of peanut buttery, chocolatey goodness that'll make you want a second helping.
2. Green Tea
Green tea stands alone when it comes to ingredients that deliver healthy influences to our bodies, but what happens if you mix it with delicious fruits and toss it into a blender? It becomes a magical concoction that will lift your spirits and fight dark circles. Try this Dark Eye Circle Smoothie if you didn't sleep well the night before; the combination of herbs and antioxidants will perk you right up.
3. Cauliflower
Packed with antioxidants, B vitamins, potassium and fiber, cauliflower is an often-forgotten superfood. Since it's white, it doesn't impact the beautiful colors that tend to form when great smoothies are created, and its flavor can easily be masked by fruits and veggies when you combine everything into the blender. This Blueberry Cauliflower Smoothie brings veggies and fruits together in perfect harmony.
4. Lavender
Lavender is known for its relaxing properties. It's been shown to relieve symptoms associated with insomnia, anxiety, and depression. If you're looking for an after-dinner milkshake, save the bad calories for another day and sip on a Blueberry Lavender Stress Relief Smoothie.
A great smoothie starts with a great kitchen. The Belden-Stratford is proud to provide our residents with granite countertops, stainless steel appliances and outstanding views of the city. Stop by so we can show you around!
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Salad dressings purchased in the store generally use low-quality oils like canola, soy, or sunflower oil. These bad fats can be high in calories and preservatives, artificial flavorings, and sugars. Expect these five homemade salad dressings curated from The Food Network to be lower in calories, free of trans-fat, and chemical-free.
5 Easy Homemade Salad Dressings
Classic Vinaigrette: Whisk 2 tablespoons red wine vinegar, 2 teaspoons dijon mustard, 1/2 teaspoon kosher salt, and pepper to taste. Gradually whisk in 1/3 to 1/2 cup olive oil.
Mediterranean: First make the Classic Vinaigrette then mash in 1/2 cup crumbled feta, whisk in 1 tablespoon chopped parsley, 1 teaspoon dried oregano and 1 diced plum tomato.
Lemon Balsamic: Whisk 2 tablespoons balsamic vinegar, 1 tablespoon lemon juice, 2 teaspoons dijon mustard, 1/2 teaspoon kosher salt, and pepper to taste. Gradually whisk in 1/2 cup olive oil.
Spiced Chutney: Whisk 2 tablespoons each mango chutney and lime juice, and 1/2 teaspoon each ground cumin and kosher salt. Gradually whisk in 1/4 cup vegetable oil.
Roasted Garlic: Slice the top from 1 head garlic; drizzle with olive oil, wrap in aluminum foil and roast at 400 degrees F until tender, 35 minutes. Cool, then squeeze out the cloves. Add the roasted garlic to Classic Vinaigrette, add to a blender with 3 tablespoons grated Parmesan until creamy.
The 3 Components of a Perfect Dressing
Fashion your own salad dressing creations using the spices and herbs that you love. Simply keep in mind these essential components when creating the perfect salad dressing base:
- Choose the Perfect Oil – Choose quality olive oil, coconut oil, peanut oil, sesame oil, or walnut oil
- The Right Acid – lemon juice, vinegar, citrus fruit, or rice vinegar
- Base Seasoning – Which is 1/4 teaspoon of salt and ground pepper, but can extend to garlic, smoked paprika or an Italian herb mixture.
- Additional Seasoning – Here is where you can be creative with Dijon mustard, shallots, lemon, minced cloves, or pine nuts.
- Adding Balance – If your dressing is too acidic, simply add more oil, and if it's too bland, increase the acid and adjust the seasonings.
For your next Chicago, IL apartment home, visit us at The Belden-Stratford to explore our selection of spacious living spaces with fully equipped kitchens located in the heart of Lincoln Park.
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Every morning, young professionals run out of their apartments in Chicago without taking the time to eat a nourishing breakfast first. What's worse, it's unlikely that they are getting all the nutrition they need throughout the day. A recent report from the CDC says nine out of ten adults don't eat enough fruits and vegetables. Luckily, both problems can be solved by making a breakfast smoothie part of your routine.
Easy Keys to Healthy Smoothies
As most people know, calling something a smoothie doesn't automatically make it healthy. Many commercial smoothies are laden with hidden sugar and fat. But, by making your own at home, you can control the ingredients and get a healthy start to your day.
- Start with frozen fruit. Add 1/2 to 3/4 of a cup of fruit to the blender. By starting with fruit that's already frozen, you don't need to worry about diluting with ice.
- Add one cup low-fat and low-sugar liquid. This can take the form of no-sugar-added fruit juice, dairy or almond milk, or plain, non-fat yogurt.
- Blend in some protein and fiber. These ingredients will make a smoothie more filling and help tide you over through the morning. Peanut butter, nuts, rolled oats and chia seeds are all popular. Use anything from a tablespoon to a 1/4 cup depending on the ingredient and its calorie count.
- Add an optional vegetable nutrition booster. Popular choices include common ingredients like spinach and kale to more unusual additives like spirulina.
By choosing from a list of potential ingredients instead of working from set-in-stone recipes, you can vary your smoothie each day to keep your breakfast choice interesting. The master smoothie also means you can customize based on the best fruits and vegetables you find in the market, as well as ingredients you need to use up. Each smoothie takes just a few minutes and helps you start the day in a healthier way.
Are you looking for a community that fits your healthy and active lifestyle? The Beldon-Stratford offers amenities like complimentary bike storage, outdoor grilling spaces, 24-hour health and fitness center and more. Make an appointment for a tour today.
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It's no secret that the residents of our Chicago, Illinois, apartment community lead busy lives. It can be tough enough to squeeze in a nutritional dinner, let alone all the other meals that round out a solid diet.
If you're struggling to fit well-balanced meals into your schedule, rest assured, you're not alone! Here are a few tips to help you out.
Embrace Make-Ahead Sundays
If you do a ton of meal prep upfront, the rest of the week is a cinch. Look for foods you can prep ahead of time and store in the fridge or freezer. That way, they're ready to pop in the oven as soon as you get home. As an added bonus, you won't have a ton of dishes to do throughout the week.
Learn to Reuse Your Leftovers
Bringing your lunch to work every day can lead to boring meals pretty quickly, but if you learn to use last night's leftovers in a new way, you can still have tasty dishes that are good for you, too. Make sure you include veggies and proteins as those are the elements that'll get you through the day without making you feel sluggish when the midday hours roll around.
Befriend Your Blender
Smoothies are a stellar source of nutrition, and they're perfect for on-the-go people such as yourself. When it comes to smoothies, the options are endless. If you need a little more iron, add some dark greens like spinach or kale. If you need a protein boost, don't be afraid to pop some tofu into your blender. Have you been feeling a little muddled down by the cold weather lately? Maybe you need to opt for fruit smoothies that are packed with vitamin C.
Be Okay With Snacking
Snacking isn't a bad habit. In fact, when you do it right, it can help you squeeze in those vitamins, nutrients and essential food items that may otherwise be lacking in your diet. Keep an arsenal of cheese sticks, almonds and clementine oranges on hand so you can quickly satisfy any cravings you have without going overboard or depriving your body of the fuel it needs to stay strong and healthy.
The Belden-Stratford is a premier apartment community that boasts beautiful kitchens that make meal planning easy. Stop by our community to look at the kitchen that's calling you home!
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