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Power Green Smoothie

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This is a perfect blend of sweet, creamy, and delicious all while getting the nutrients your body needs.  Rich in antioxidants and vitamins to help to support immune health, aid digestion and provide a natural energy boost, this has been my go to smoothie to break my fast or as a pre or post workout boost. Enjoy!

 

INGREDIENTS:

  • ½ frozen banana
  • ½ cup mixed berries
  • 1 tablespoon peanut butter
  • 1 handful of spinach or kale
  • 1 cup filtered water
  • 1″ slice of fresh ginger
  • 2 scoops vanilla plant protein

 

DIRECTIONS:

Blend all the ingredients and enjoy!

Posted in JSC, Nutrition, Recipes, Smoothies

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Green Pineapple Detox

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We all fall into a rut during the holidays so if you’re looking to reset and start fresh, this great little “detox” drink is everything you need! Reduce inflammation and bloat with naturally hydrating foods like cucumber and pineapple. It’s the perfect feel-good drink that will rejuvenate your body right away. It’s also super refreshing and delicious. Enjoy!

 

INGREDIENTS: 

  • 1 cup pineapple chunks
  • 1 medium green apple
  • 2 cups fresh spinach
  • ¼ small cucumber
  • ⅔ medium celery stalk
  • ¼ medium lemon
  • 1 inch chunk of ginger
  • 1⁄2 cup water

 

DIRECTIONS:

Blend all the ingredients.

Posted in JSC, Nutrition, Recipes, Smoothies

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Easy Energy Balls (Gluten + Dairy Free)

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Instead of reaching for another protein bar, pop 1 or 2 of these before a workout and you’ll be up for any challenge! Also great as a little pick me up or when craving something sweet, this is a great go-to. All whole ingredients and so easy to whip up.

Inspired by Love and Lemons (one of my favorite recipe blogs), I made a few changes with the ingredients making this my very own decadent energy treat! Feel free to substitute with your choice of nut butter and non dairy milk to make your own energy ball variation.

 

INGREDIENTS:

  • 3/4 cup gluten free rolled oats
  • 1 heaping tablespoon ground flaxseed and 3 tablespoons warm water
  • 4 tablespoons organic Sunflower Seed Butter
  • 1 tablespoon real maple syrup
  • 3 soft Medjool dates, pitted
  • 2 tablespoons coconut oil
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1/4 cup chopped walnuts
  • 1/4 cup shredded coconut
  • 1/4 cup chocolate chips

 

INSTRUCTIONS:

  1. In a medium pan, toast the oats over low heat until just browned around the edges.
  2. In a small bowl, combine the flaxseed and warm water and set aside to thicken for about 5 minutes. In a food processor, combine the seed butter, maple syrup, dates, coconut oil, vanilla, cinnamon and salt.
  3. Add the walnuts and pulse until combined. Then add the flaxseed mixture and mix until smooth.
  4. Then add the oats and coconut and pulse until combined. Add the chocolate chips and pulse until chocolate melts and makes the whole mixture gooey. 
  5. Roll the mixture into balls (10 – 12 balls) and chill until firm, at least 30 minutes.
  6. Store in an air-tight container in the refrigerator.

Posted in Health & Wellness, JSC, Nutrition, Recipes, Sweet Eats

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Protein Frosting

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Get the same rich and indulgent taste of frosting with this gluten and dairy free option that also packs a protein punch. It does take a little arm strength to whip in the desired texture, although you can use a hand mixer, but trying to earn my sweets so I don’t mind the work.

I love to top a heaping tablespoon of Protein Frosting to a bowl of frozen mixed fruit (cherries, blackberries, raspberries, strawberries) with crushed nuts, seeds, coconut flakes and a sprinkle of Paleonola granola – making this one of my favorite desserts! Enjoy!

 

INGREDIENTS:

 

INSTRUCTIONS:

Mix all ingredients vigorously in a bowl. If too dry, slowly add more oat milk. Enjoy!

Posted in JSC, Nutrition, Recipes, Sweet Eats

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Shift in Perspective…and Happy Holidays!

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These past 3 weeks have been a whirlwind for me. A whipping tornado tearing through lists of things to do and leaving behind a debris of pieces that won’t be tended to until next year. Does anyone feel this way? Does this happen to you during the holidays?
My last straw was just yesterday when nothing I planned went right. I was losing my composure and felt I was being tested. I literally asked the universe “Are you testing me right now? Am I failing this test?”
So instead of grimacing and complaining through the rest of my day, I stopped to notice my behavior and current outlook. I closed my eyes, took 10 deep breaths and refocused my attention to what truly is important – my health, the warmth and love of my family and friends, and most importantly the ability and choice to turn my perspective around. I later had a session with my amazing dance teacher and it all melted away. I still had so much on my plate but I knew that huffing and puffing my way through was not helping anyone especially those that I surrounded myself with. Bringing awareness to forefront, regulating my emotions and shifting my perspective changed everything.
If you’ve found yourself in a similar situation, take a pause, breathe, re-center, and remind yourself of all that you have in your life. We have the choice to change our perspective and it only takes a few moments and several deep breaths (as many times as necessary through the day ;)). Despite all that you have to do during this season, embrace the beauty in each moment.
Sending you and your loved ones so much love and light this holiday season and always.
I look forward to deepening our connection in 2022! Stay safe and healthy!

Posted in Health & Wellness, JSC

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Banana Walnut Bread (Dairy-Free)

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As much as I love cookies and cakes, the one thing that I find much harder to resist are sweet breads – namely zucchini, pumpkin, carrot, and most of all banana bread! My mom came upon this super simple banana bread recipe from Dr. Weil and I had to try it out with modifications, of course.

The original recipe called for whole wheat flour and canola oil. I prefer gluten free desserts and avoid canola oil altogether. Found it very challenging to find the right ingredients when baking to get the same consistency, texture and taste. After a few attempts, I found spelt flour and avocado oil as substitutes that gave a similar texture and taste. I used semi ripe bananas and raw honey for a sweetness that wasn’t too overpowering. Overall making a delicious banana walnut bread that satisfied my sweet tooth.

Check it out and let me know what you think. Enjoy…in moderation! 😉

 

SERVINGS: 8 – 10 slices           PREP TIME: 10 minutes         READY TO ENJOY: 40 minutes

 

INGREDIENTS:

  • 3 semi ripe bananas
  • 1/2 cup raw honey
  • 1 1/2 cups spelt flour (I love Bob’s Red Mill Organic Spelt Flour)
  • 3/4 raw organic walnuts, roughly chopped
  • 3 tablespoons avocado oil
  • 1 teaspoon pure vanilla extract
  • 1 1/2 teaspoons baking soda
  • 1/4 teaspoon salt

 

DIRECTIONS:

  1. Pre-heat oven to 350°F.
  2. Lightly oil loaf pan.
  3. Mash bananas and mix with honey, oil, and vanilla extract.
  4. Stir in spelt flour, baking soda, salt, and walnuts.
  5. Spoon into loaf pan, spreading evenly and flat.
  6. Top with handful of walnuts.
  7. Bake for 35 minutes or until center is set.
  8. Remove from oven. Cool for 10 minutes. Lightly carve around loaf with butter knife to separate from pan. Flip loaf over to gently remove. Voila and enjoy!!

Posted in JSC, Recipes, Sweet Eats

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2020 – Magnifies Everything!

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“Every obstacle or challenge that comes in our lives either brings us into deeper level of resistance or into a deeper level of presence.” – EvolveNow

 

We are half way through 2020 and if this year has shown us anything, it is how life can change in an instant and how we respond to these changes can easily steer us towards resistance or presence.

We are currently undergoing a health and racial pandemic:

A health pandemic that puts our physical health at the risk of a virus that we have yet to fully understand and continues to spread.

A racial pandemic that unpacks white privilege and racism showing us that history has yet to change and that black lives are still fighting for equality and justice.

 

These past few months have been a true test of our emotional and mental strength to battle the unexpectedness of life. It has, in my humble opinion, placed a magnifying glass over each of us, showing us on a bigger scale how we are responding to all of these occurring events.

I have watched people so driven by fear they are unravelling at the seams. And some so driven by a cause and a purpose they have no choice but to be proactive and dive right in. Whichever road you travel on, be compassionate and empathetic and try to see that we all come from different life experiences and handle things differently.

 

 

 

 

Posted in JSC

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Mac Daddy Mac n’ Cheese (Gluten + Dairy Free)

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I rarely eat carbohydrates but when I crave it, this is what I will make and go all out! The original recipe is from Dr. Junger’s Clean Program. I made one tiny change and added more nutritional yeast cuz I am obsessed. 😉 Enjoy this…it’s so indulgent and satisfying.

SERVINGS: 6 – 8      PREP TIME: 10 minutes     COOK TIME: 20 minutes

INGREDIENTS:

  • 1/2 cup raw cashews
  • 1/4 cup Extra Virgin Olive Oil
  • 2 cloves garlic
  • 1 can coconut cream
  • 1 small yellow onion
  • 8 – 10 oz of pre-cut butternut squash
  • 1 box of gluten free macaroni (my fave is from Tinkyada)
  • 3/4 cup nutritional yeast
  • 1/2 tablespoon apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/8 teaspoon cayenne pepper (optional)
  • parsley for serving (optional)

 

DIRECTIONS:

  1. Cook the pasta according to directions on package. Rinse with cold water, strain and set aside.
  2. Chop onions and butternut squash and mince garlic.
  3. In a medium saucepan, heat olive oil. Add onions and salt and pepper until lightly browned and cooked thoroughly.
  4. Add butternut squash, garlic, garlic powder, onion powder, and cayenne pepper. Stir and combine all for 3 minutes.
  5. Pour in canned coconut cream and cashews. Cook at a low simmer until squash is tender (approx 6 – 8 minutes).
  6. Add all pot contents to a high speed blender, along with nutritional yeast and vinegar. Blend on high until creamy and smooth. Add salt and pepper as needed.
  7. Toss sauce with pasta and serve immediately.

 

Posted in JSC, Nutrition, Recipes, Savory Eats

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