COLORFUL FERMENTED RADISHES

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These fermented radishes are so easy to make and are the perfect way to get your probiotic needs in on the daily. Just take a couple spoonfuls or keep it to 1/2 cup per sitting.

Colorful Fermented Radishes

  • 3 bunches small radishes OR 8-10 medium-large radishes, cut into bite size chunks
  • 1 quart water
  • 3 tablespoons Himalayan sea salt
  • 1/2 teaspoon peppercorns

Directions:

Combine the water and salt in a large mason jar with a fitted lid. Mix salt until dissolved to create a brine. Add radishes and peppercorns. Make sure the radishes are completely submerged in the brine. If they're not, add more water to cover them. Cover with a lid or towel with a rubber band around the top to keep bugs and dust out. Let the radishes ferment for at least 3 days (the longer they sit, the tangier they get), lifting the lid each day for a moment to allow them to breathe. Once they are fermented to your liking, cover with a lid and refrigerate up to 6 months. 

 

BANANA CACAO CHIP SMOOTHIE

Weekend mornings call for sweetness. I love starting the day with a smoothie bc it’s an easy way to stuff in tons of plant and macro nutrients into one cup..so much so that you don’t even need to worry about your plant intake the rest of the day! 

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Banana cacao chip smoothie:⠀

Ingredients:

  • 1 cup coconut milk⠀
  • 1/2 cup filtered water⠀
  • 2 tablespoon cacao nibs plus more for topping⠀
  • 1 frozen banana ⠀
  • Big handful spinach ⠀
  • 1 tablespoon chia seeds⠀
  • 1 tablespoon almond butter⠀
  • Serving vanilla protein powder⠀

Directions:

Blend on high 2-3 minutes until smooth. Top with extra cacao nibs and hemp seeds! ⠀

STRESS LOWERING CHOCOLATE REISHI SMOOTHIE

Reishi mushrooms have been used in Traditional Chinese Medicine for thousands of years and have been examined in countless medical studies. They are considered adaptogenic herbs as they help the body deal with stress by targeting cortisol and reducing inflammation. Reishi mushrooms are immune-modulating, protecting DNA and preventing cell mutations while guarding healthy cells. You can find reishi in capsule, extract and powder forms and they can be added to food, tonics, smoothies and desserts. 

Companies like Four Sigmatic make super accessible, everyday products incorporating reishi and other adaptogenic mushrooms like adaptogenic coffee, hot chocolate, and matcha powder.

I put together this reishi chocolate smoothie for an easy way to incorporate this incredibly powerful herb into your routine.

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Adaptogenic Reishi Chocolate Smoothie:

Ingredients:

  • 1 1/2 cup cashew or almond milk
  • 1 tablespoon cacao powder
  • 1/2 teaspoon reishi spores powder
  • 1 serving chocolate protein powder
  • 1 tablespoon cacao nibs
  • 1 scoop Vital Proteins collagen peptides (optional)
  • 1/2 frozen banana
  • 1 cup ice

Directions:

Blend on high 2-3 minutes until smooth.

MATCHA BENEFITS + A COCONUT CINNAMON MATCHA LATTE

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Ever think about switching out your morning coffee? Matcha has 3 times the caffeine as normal green tea, but provides a gentle boost without jitters due to its catechins (antioxidants). These bind to caffeine molecules, allowing for a slower, more steady release of caffeine into the bloodstream. Epigallocatechin gallate (or EGCG), the most powerful antioxidant in matcha and other green teas, helps reduce oxidative stress and cell damage in the body. Studies have shown that matcha may also help with stabilizing blood sugar levels and lowering triglycerides. Next time you want some caffeine, think about this beautiful, bright green tea. 

Coconut Cinnamon Matcha Latte

  • 1 teaspoon good quality matcha
  • 3/4 cup almost boiling water
  • 1/2 cup full fat coconut milk, heated
  • 1/2 teaspoon cinnamon

Directions:

Mix matcha with 1 tablespoon of the water to create a paste. Once clumps are gone, add remaining water and mix. Top with coconut milk and cinnamon. 

ANTI INFLAMMATORY FOODS + AN INFLAMMATION FIGHTING TURMERIC SMOOTHIE

"Inflammation" and "anti-inflammatory" are huge buzzwords. What do they really mean though?

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Inflammation is the process by which your immune system becomes activated in response to a foreign invader. An acute inflammatory response is crucial to our health and can save our lives in dire situations. Inflammation, however, sometimes persists and can become what we know as chronic inflammation. Chronic inflammation, in recent years, has been linked to numerous life-threatening diseases including heart disease, diabetes, alzheimer's, and cancer.

Certain foods have actually been shown to prevent and fight inflammation, reducing your disease risk overall. Foods that are deemed anti-inflammatory are those deep in color and bursting with antioxidants and polyphenols. Some of these include:

Dark leafy greens and other bright/deep colored vegetables; berries; nuts and seeds; pasture raised eggs, meat and poultry; fatty omega-3 rich fish like salmon, sardines, mackerel and anchovies; beta-carotene rich foods like sweet potatoes, butternut squash and carrots; healthy monounsaturated and saturated fats like avocado, coconut butter, coconut milk, olive oil, avocado oil, sesame oil, algae oil, and coconut oil; and spices, herbs and powders like cacao powder, cinnamon, cloves, turmeric, black pepper, oregano, parsley, basil, and cilantro to name a few. 

Incorporating anti-inflammatory foods into your diet on a regular basis is a brilliant way to potentially protect yourself against disease, increase energy, lose weight, stabilize your blood sugar and get glowing, dewy skin.

One of my favorite ways to get a quick, anti-inflammatory dose is by adding turmeric into smoothies and dishes. Thanks to curcumin, the main active ingredient in turmeric, turmeric is very high in antioxidants. It's so powerful that growing evidence shows that curcumin in turmeric may block the progression of Alzheimers disease in mice.

For a simple, fun way to incorporate turmeric into your morning routine, try making this blood sugar stabilizing, fruit-free turmeric smoothie!

Inflammation Fighting Turmeric Smoothie

  • 3/4 cup full fat coconut milk
  • 1 teaspoon turmeric powder
  • Pinch black pepper (for absorption of curcumin in turmeric)
  • 1 teaspoon cinnamon 
  • 1/4 teaspoon ginger powder
  • 2 tablespoon chia seeds
  • 1 tablespoon natural peanut or almond butter
  • 1 cup pre-roasted butternut squash (or 3/4 cup canned)
  • 1 scoop vanilla protein powder like Vital Proteins Collagen Whey
  • Ice

If you need a touch of extra sweetness, 1/2 banana would be perfect here.

Directions:

Add liquid first and ice last. Blend on high 2-3 minutes until perfectly smooth. Top with your favorite granola or nothing at all. <3

CHERRY POMEGRANATE SMOOTHIE

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Who doesn't love pomegranate? It's sweet. It's refreshing. It's fun to eat. And its loaded with health promoting nutrients. Pomegranates boast inflammation fighting flavanols which can help prevent and treat arthritis and polyphenols which can improve cardiovascular health by lowering blood pressure and reducing plaque in the carotid arteries. They even stimulate probiotic bacteria in your gut. 

It's one of my favorite fruits because it even looks festive and is so strongly associated with the holiday season. So naturally, I created this special holiday pomegranate smoothie. I hope you love it!

Ingredients:

  • 1/4 cup pomegranate seeds
  • 1/3 frozen banana
  • 1 cup steamed and then frozen zucchini slices
  • 1/4 cup mint
  • 1/2 cup full fat coconut milk
  • 3/4 cup water
  • 1 tablespoon chia seeds
  • 1 serving organic protein powder

Directions:

Add liquid to blender first and frozen ingredients last. Blend on high for 2 minutes until smooth and voila. Happy Holidays! <3

Blueberry Coconut Pie Smoothie

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I love no fuss, SUPER nutrient dense smoothies that make it so that even if your lunch and dinner are less than optimal, you know your body got plenty of vitamins, minerals, antioxidants, phytochemicals, protein, healthy fats and beneficial fiber in ONE glass. A go to?

This blueberry coconut pie smoothie:

  • 3/4 cup full fat coconut milk
  • 1 handful organic pre-washed spinach
  • 1 cup frozen cauliflower
  • 1/2 cup frozen blueberries
  • 1 tablespoon natural almond butter
  • 2 tablespoons chia seeds
  • Organic chocolate, coconut or vanilla protein of choice (I love coconut whey protein from @vitalproteins here)
  • Generous pinch organic cinnamon

Top with your fav low sugar granola. ⭐️

Coconut Matcha Freezer Cups

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I've been loving fudge lately. It's the perfect dessert to reach for when you have sweet cravings because it's fatty and so satisfying. I concocted these coconut matcha cups because I love the deep, gentle taste of matcha paired with the naturally sweet, tropical taste of coconut. I think you're going to love these.

Ingredients:

1/2 cup coconut butter

2 tablespoons coconut oil

1 tablespoon matcha powder

1 tablespoon raw honey (optional)

1/4 teaspoon cinnamon

Directions:

Over low heat, melt the coconut butter, coconut oil and honey together. Add the matcha and mix until there are no clumps. Add cinnamon. Pour mixture into mini muffin liners and place in the freezer for 30 minutes. Store in the freezer for up to one month.

Wishing you matcha health.

Umami Veggie Broth

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Broth is such a buzzword these days. It's everywhere! Rain or shine, you can buy it by the quart, liter and even by the cup. Bone broth in particular is the broth most people talk about when it comes to taste and nutrition benefits.

Bone broth is high in collagen and healthy fats, and has such a deep, unmistakeable flavor. And while I do love making my own bone broth, the quality stuff requires quite a bit of work. From finding organic bones from grass fed cows or pasture raised chickens to cooking it for over 24 hours, most people just don't have that kind of time. 

Especially during summer months with boiling temps and humid air (at least here in Tel Aviv), nothing sounds drearier than perpetual stove heat circulating through the kitchen for a day or more.

To address this issue, I searched for and experimented with different veggie broths that perhaps could stand up to bone broth's taste and nutrient profile.  To my delight, I found an incredibly rich recipe originally published in Bon Appetit Magazine, but which I adjusted to maintain flavor and boost nutrients even more.

This broth has a deep, meaty umami flavor perfect for drinking on its own, using as a base for soups, throwing into a stir fry, or cooking vegetables and grains with. It's chock-full of nutrients like iron, iodine, vitamin C, B vitamins, potassium, chromium, calcium, selenium, magnesium, soluble fiber and protein! It even has probiotics from the miso.

This veggie broth cooks up in under 2 hours and will store in the fridge for up to 3 days or in the freezer for up to 3 months.

UMAMI VEGGIE BROTH

Makes ~2 liters

Ingredients:

Veggies:
2 large carrots, sliced thinly
3 medium onion, unpeeled, sliced thinly
1 head garlic, unpeeled, halved
1/2 cup parsley sprigs
2 large spears celery, sliced thinly
12 dried shiitake mushrooms, broken up
3 sheets dried kombu, broken up into large pieces

Dressing:
3 tablespoon organic avocado oil
4 tablespoons organic miso (yellow or red)
3 tablespoons water

Directions:

Heat the oven to 350 F.

In a bowl, whisk the miso, oil and water together until smooth.

On a large sheet pan lined with wax paper, toss all of the vegetables in the miso dressing and coat all pieces.

Place the veggies in the oven for 50-60 minutes, tossing halfway through and roasting until golden.

Remove the veggies from the oven and pour them into a large soup pot. Cover with 4.5 liters water and bring to a boil. Reduce to simmer, uncovered and cook for ~60 minutes or until the broth has reduced by half.

Remove from heat and toss in a tray of ice cubes to hasten the cooling process and prevent bacterial growth. Strain through a fine mesh sieve and toss the vegetables. Store broth in jars in the fridge or ice tray in the freezer for quick flavor boosters.

Despite the miso, this broth will not be salted or spiced, so spice to your liking with each use.

Happy brothing, friends. : )