MAPLE ROASTED CINNAMON GRANOLA WITH COCONUT

MAPLE ROASTED CINNAMON GRANOLA WITH COCONUT

I’m a total sucker for anything with oats; an oat crumble topping, overnight oats, warm oatmeal, oat bread and of course…granola. Granola is such a comfort food that just FEELS like fall. The kinds you find in grocery stores, however, are more often than not loaded with inflammatory oils, tons of hidden sugars and are very high in calories with little nutrient density. Making your own granola at home is cheaper, fresher, and so much healthier…

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STRESS LOWERING CHOCOLATE REISHI SMOOTHIE

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…

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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

Sweet Potato Pie in the Sky Smoothie

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I love smoothies, even in cooler months. To make sure to eat with the seasons, I like creating warming smoothies with tastes of fall. This is one of my favorites.

Ingredients:

3/4 cup full fat coconut milk

1/2 cup water

1 cup steamed then frozen sweet potato chunks (skin on is fine)

1/3 frozen banana

1 teaspoon cinnamon (organic preferred)

1 serving organic protein powder

1 tablespoon chia seeds

1 tablespoon natural peanut butter or almond butter

Ice (optional)

Directions:

Whir on high for 2-3 min.

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. ⭐️

Chocolate Turmeric Superfood Granola

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I love granola. It's crunchy, sweet, salty, rich and perfect for topping smoothies and yogurts with. I love granola even more when it's high in anti-inflammatory, health promoting nutrients so it serves as more than just a tasty topping.

This version is LOADED with antioxidants, healthy fats to curb cravings and keep your blood sugar stable, and alll the delicious goodies usually found in granola, sans the processed sugars and inflammatory omega 6 fats. I hope you enjoy! 

Ingredients:

  • 2.5 cups whole rolled oats
  • 1 cup raw almonds, roughly broken up
  • 1 cup raw walnuts, roughly broken up
  • 1/3 cup sesame seeds
  • 1/3 cup raw shelled hemp seeds
  • 1/4 cup chia seeds
  • 1/4 cup raw cacao nibs

Chocolate Sauce:

  • 1/2 cup raw cacao powder
  • 1 tablespoon organic cinnamon
  • 1/2 tablespoon turmeric powder
  • 1/2 tablespoon ground cloves
  • 1/4 cup coconut sugar
  • 1 teaspoon sea salt
  • 2 scoops organic chocolate protein powder (optional)
  • 2 scoops collagen powder (optional)
  • 1/2 cup extra virgin olive oil
  • 2 egg whites

Directions:

Heat your oven to 300 F.

Combine all chocolate sauce ingredients together in a bowl. Add more olive oil if it's dry (it should be slightly runny).

Add the remaining ingredients to the bowl and incorporate until all dry ingredients are well coated.

On a sheet pan, disperse granola so that its flat and tightly packed and about 1/4-1/2 inch thick. Use two pans if you need. Place in the oven for about 40 minutes or until golden brown. Leave in the oven to cool for extra crunchiness. Break apart and behold all of the AMAZING chunks. <3