Blues in the Night Smoothie

” . . . progressive styles of blues feature blues-based guitar chord structures and riffs . . .”

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Recording “These Broken Tracks” in San Antonio, TX.  Photo © 2017 R.L. Peterson

The Blues

Musically speaking, the “blues” can take on many shades and tones. Some blues can be mellow, moody, or jazzy (B.B. King, Buddy Guy).

More progressive styles of blues feature blues-based guitar chord structures and riffs which can rock the house down (Stevie Ray Vaughan, Steve Gaines).

ZZ Top’s “El Diablo,” and Lynyrd Skynyrd’s version of “Crossroads” are two favorites that rock the house.

Blueberry (Vaccinium L.)

Blueberrycouncil.org states that blueberries are low in fat, packed with vitamins C and K, a good source of fiber, and an excellent source of manganese.

According to authoritynutrition.com, blueberries are the king of antioxidants, which protect bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer.

Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.

Zero528 agrees that blueberries taste YUMMY! Especially in this purple-shaded “Blues in the Night” fruit smoothie blend. Add some peanut butter and WHOA!

Blues in the Night Smoothie Recipe

Yet another winning line-up of tasty ingredients. Photo © 2017 R.L. Peterson

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Minnesota “home” glass filled with the Blues in the Night Smoothie. Photo © 2017 R.L. Peterson

Ingredients

Instructions

  1. Add all ingredients in a blender and mix until creamy
  2. Serve immediately or freeze to enjoy later

Makes two servings!

“Enjoy and keep a good thought!” Bob P.

Credit where credit is due:

All images and photos © 2017 R.L. Peterson

Recipe inspired by P.L. Wiese

LEED Certified “Green” Smoothie

“. . . . the ‘greenest’ building is the one that is already built.”

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Yep, this is one GREEN smoothie! My brother suggested I name it The Hulk – which seems fitting. However, I ran with my intuition and interest in green/eco-friendly products. Introducing the LEED Certified “Green” Smoothie! Photo © 2016 R.L. Peterson

Greetings and welcome in, my friends!

For this blog, I’ve intertwined two areas of interest- sustainability and vegan lifestyle (healthy eating). I hope you enjoy it!

LEED

LEED (Leadership in Energy and Environmental Design), is changing the way people think about how buildings and communities are planned, constructed, maintained, and operated.

Since its inception, I have been a proponent of the US Green Building Council’s LEED certification for green buildings.

US Green Building Council (USGBC), assists in defining acceptable standards for a sustainable future for humanity and the environment – and not just by advancing better buildings, but through five vital project types: building design and construction; interior design and construction; building operations and maintenance; neighborhood development; homes.

The Greenest Building

I also subscribe to the philosophy that the “greenest” building is the one that is already built. Which is why I also support the mission of The National Trust for Historic Preservation. This organization is integral in helping save and restore the nation’s historic buildings and properties in a manner consistent with sustainability.

LEED Certified “Green” Smoothie Recipe

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What a line up of tasty and healthy ingredients! Photo © 2016 R.L. Peterson
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Awaiting the blend. Photo © 2016 R.L. Peterson

If I remember correctly, and I’m certain that I do, my Mom couldn’t pay me to eat spinach as a kid. Ha Ha! Now, I’m eating it of my own free will. Oh, how times have changed.

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Popeye the Sailor Man would be so proud. Ugh, Ugh, Ugh! Photo © 2016 R.L. Peterson

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When the color of my mixture matches the 70s green color of my blender . . . success! Too funny! Photo © 2016 R.L. Peterson
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Ready to pour. Photo © 2016 R.L Peterson

I doubt the USGBC will certify this drink as platinum or gold but perhaps “Green.”

Seeking a “healthy-tasting” treat . . . this is it! Not to mention it is healthy, too.

I’ve also enjoyed this drink as a substitute for a meal.

Ingredients
• 1 ripe banana, peeled and quartered
• ½ cup frozen fruit (50:50 mix of strawberries and peaches)
• ½ scoop (provided in bag) of Vega Protein Smoothie-Viva Vanilla
• 1 Tbsp. Bob’s Red Mill Flax Seed
• 1 heaping Tbsp. Krema/Crazy Richard’s Crunchy Peanut Butter
• ¾ – 1 cup (varies upon desired thickness) Almond Breeze Almond Milk-Original
• 2 cups fresh baby spinach/spring mix

Instructions
1. Add all ingredients into a blender and mix until creamy
2. Serve immediately but can be frozen to enjoy later
3. Enjoy!

Makes one generously-sized serving

Keep a good thought! Bob P.

Credit where credit is due:
Recipe inspired by runningveganrecipes
All photos © 2016 R.L. Peterson

Iron Horse Recovery Drink

“. . . especially formulated, with ‘Iron Horse’ athletes like Lou Gehrig and Lynn Alice Jennings in mind.”

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The Iron Horse Recovery Drink – for athletes, blue-collar workers, or anyone seeking a cool, tasty, and vegan pick-me-up. Photo © 2016 R.L. Peterson

An iron horse is said to be coming across the landscape – tunneling through mountains, spitting and hurling cinders, and blowin’ a cloud of dreary steam with every snort. Whinnying – a neigh the likes a body ain’t ever heard!

Excerpt from ‘Balfour Comes to America,’ by R.L. Peterson

Greetings again, my friends!

I’ve woven my eclectic interest and enjoyment of trains, running, and veganism into this Zero528 blog post featuring the Iron Horse Recovery Drink recipe. I hope you enjoy it!

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During the steam engine (locomotive) era, the “Iron Horse” would make a water stop at the tower (tank) enroute to its destination. Beaumont, KS. Photo © 2016 R.L. Peterson

Iron Horse Athletes

This drink is especially formulated, with “Iron Horse” athletes like Lou Gerhig and Lynn Alice Jennings in mind.

Lou’s endurance and strength earned him the nickname the “Iron Horse,” while Lynn may be alive today due to a toughness she developed in competition and a physiology built by a lifetime of running.

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My personal choice for running shoes and apparel . . . Brooks! Photo © 2016 R.L. Peterson

The Iron Horse (locomotives and trains)

I’ve taken an interest in trains since my youth. As kids, our Grandpa Ralph would take my brother Dave and me track-side to watch the trains up close and personal as they “rolled by” near our childhood home in Lamoni, IA.

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Kansas City Southern (KCS) locomotive waits in a siding in Joplin, MO. Photo © 2016 R.L. Peterson

Prior to the merger which produced the Burlington Northern, the red, gray, and white livery of the Burlington Route locomotives (probably SD40-2’s) pulled the tonnage of their squeaking freight train right by us. I’m certain I must have waved to the freight conductor – what little kid wouldn’t?

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Never attempt to drive around lowered gates. Trains have the right-of-way, and trains and cars do NOT mix. For more safety tips, please visit Operation Lifesaver. Photo © 2016 R.L. Peterson

I had the privilage of working two years as a certified freight conductor with the Union Pacific Railroad (Cheyenne to Green River, WY). And yes, I waved at many a little kid!

Click here to compare the benefits and environmentally sustainable aspects of rail vs trucking.

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Atchison, Topeka and Santa Fe Railway depot in Kingman, KS. Photo © 2016 R.L. Peterson

Iron Horse Recovery Drink and Veganism

This Iron Horse Recovery drink is a healthy snack when coming home from a long slow distance (LSD) run, evening at the gym, or after a hard and hot day workin’ on the railroad.

The recipe is vegan – as are all the recipes on Zero528. However, some vegans might dispute the use of honey, while others might not. For all the goodness of this yummy drink, one would never imagine it was vegan.

Being vegan is a personal choice, as is not being vegan. If someone isn’t certain what being vegan entails, I simply encourage them to investigate the matter at their convenience.

“Nothing worse than pushy salesmen,” said Burt Miller on The Andy Griffith Show. I couldn’t agree with Burt more, and so I’m not one to attempt to persuade others on the sometimes sensitive topic of veganism.

Pre-race festivities at the 2016 Monster Dash in St. Paul, MN -Frankenstein and me (I’m the one on the far left), and the Wicked Witch and my Mom (far right). LOL! Mom was my good luck charm for my PR- running the 5K at 20:21! New goal…< 19:00.

For me personally, being vegan isn’t about a “diet”– it is about choices. I feel good about the choices I’ve made for me, and I feel better about myself when I consume foods which are healthy and prepared and manufactured in an ethical and sustainable manner.

In addition, I like single ingredient products; e.g., Krema/Crazy Richard’s Crunchy Peanut Butter contains ONLY peanuts.

Iron Horse Recipe

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Too good not to share! Photo © 2016 R.L. Peterson
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All of the ingredients ready to blend. Photo © 2016 R.L. Peterson
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Drink up – like the old Iron Horse steam locomotives would’ve at the end of the line. Photo © 2016 R.L. Peterson

Methinks you’ll enjoy this drink.

It’s cool and refreshing, easy to make, vegan, and best of all it tastes really yummy.

Furthermore, it is a good source of protein, calcium, vitamin E, antioxidants, potassium, and fiber.

Ingredients
• 1 cup Almond Breeze Almond Milk-Original
• 1 Tbsp. cocoa
• 2 Tbsp. honey (not clover)
• 3 Tbsp. Krema/Crazy Richard’s Crunchy Peanut Butter
• 2 ripe bananas, peeled and quartered
• 10-13 ice cubes

Instructions
1. Add all ingredients into blender and mix until creamy
2. Enjoy!
3. Keep a good thought! Bob P.

Makes 2 servings…enough to share with a buddy!

Credit where credit is due:
Recipe inspired by runningveganrecipes
All photos © 2016 R.L. Peterson
Union Pacific Railroad, 2011. Simplifying Logistics: The benefits of rail in a multimodal shipping system.