That Time of Year Again…

Even though it’s only the beginning of September, stores everywhere seem to be putting out Halloween decorations. Not only that, but the arrival of the Pumpkin Spice is among us. I’m not complaining!

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Thanks to Whole Foods, I was able to pick up some Pumpkin Spice tea from The Republic of Tea. It. is. delicious! Easily will kick that Pumpkin Spice Latte to the curb. Add a little bit of coconut or soy milk, and you’re in business.

Not only does it taste  better, but it’s also better for you. Guilt Free! 🙂

With tea like this, you can keep sipping and keep brewing without any artificial sweeteners or flavoring. The base of the Pumpkin Spice is black tea, which has a small amount of caffeine, but also is full of antioxidants.

Even though the black tea has caffeine in it, I find that it doesn’t give me those “coffee jitters” that haunt some people.

I am a huge fan of The Republic of Tea, so stay tuned for more flavors!

If you want to check them out follow this link! –> The Republic of Tea

Happy Sipping 🙂

Healthy Brownie Bars

Hi There!

I apologize for being away for awhile. But here’s a new recipe! It’s adapted from Leite’s Culinaria . If you’ve ever had Larabars, then you will love this! They’re easily customizable, healthy, and perfect for on the go.

With only a few simple ingredients, you’ll be able to whip these up in no time.

They contain dates, almonds, walnuts, cacao powder (or coco powder), and your favorite chocolate chips.

I love dates for their sweetness and health benefits! They had nutrition while keeping this treat sweet! The almonds and walnuts add healthy fats and nutrients. Try your best to get raw nuts, and even better if they’re sprouted! I use cacao powder for this recipe because of the increased nutritional value and personal taste over coco powder. If you only have coco powder, that will work just fine. 🙂

This can easily be made into a dairy-free recipe depending on which chocolate chips you choose to use.

If you so choose, you can add a pinch of salt to bring out the flavor, although I don’t think it is necessary.

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Healthy Brownie Bars

  • 1 cup packed dates
  • 1 cup water
  • 1/2 cup raw almonds
  • 1/2 cup raw walnuts
  • 3 heaping Tbsp of cacao powder
  • 2/3 cup chocolate chips
  • pinch of salt (optional)

Soak dates in water for about 5 minutes, or until soft. Meanwhile, process almonds and walnuts in a food processor, blender, or magic bullet. Drain water and add dates. You may have to manually mix ingredients in blender to make sure everything is fully mixed. Add the cacao powder, mix. Transfer into a bowl and mix in desired amount of chocolate chips. Add pinch of salt if desired.

If you do not have a granola bar pan, put parchment paper onto a cookie sheet. Organize brownie bar mixture into desired size and shape. Put into freezer to set for about 20 minutes.

Enjoy 🙂

Happy-Tummy Parfait

So we all get those afternoon munchies. I like to combat that with a tasty parfait. 🙂

It’s fairly simple and quick. I toss in what ever fruit I have on hand. (In this case it’s organic strawberries, blueberries, and banana. ) Add some non-dairy yogurt (still has those probiotics and is lactose-intolerant friendly!). Then top it with some of my Homemade Cinnamon Maple Granola . Sometimes throw in some chia for kicks 😉 .

Chia seeds are the best. Not only are they filled with protein, iron, fiber, and healthy fats, they’re virtually tasteless. So you can add them to almost anything!

I’ve recently found that I like Nancy’s Organic Soy Yogurt. I’ve found the flavor to be better than other non-dairy yogurts I’ve tasted.  So Delicious came out with a Greek yogurt.. It wasn’t bad.. not the same as regular greek yogurt, and has a lot of fiber (40% of your daily value). I found the taste wasn’t exactly what I was looking for.

Although feel free to experiment with this parfait! It’s easily customizable, filling, and tasty. Not to mention has a good source of antioxidants, probiotics, and fiber !

*If you can eat dairy, I would suggest plain greek yogurt and adding a little maple syrup to sweeten. A lot of flavored yogurts are full of sugar and unnecessary additives- its best to just flavor your own!

Creating your own snack is so much better than that packaged vending machine nonsense 😉

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Happy Tummy Parfait

  • 3 strawberries
  • 1/4 cup blueberries
  • 1/3 banana (thinly sliced)
  • 1/8 cup Homemade Cinnamon Maple Granola
  • 1 tbsp chia seeds
  • 1/2 cup Nancy’s Organic Soy Yogurt

Add yogurt to a bowl. Slice the banana and strawberries. Combine blueberries, banana, strawberries, and granola. Add to the bowl. Top with chia seeds.

Enjoy! 🙂

Super-Green Swiss Chard Salad

High quantity, high quality, and absolutely nourishing!

Packed with antioxidants, this salad is a good way to pack in your greens. Leafy greens such as swiss chard are awesome because they are so low in calorie and high in antioxidants. You can truly eat as much as you want! I also added some beet greens as well. More often than not, people toss the green and just use the beet. But the beet greens are absolutely edible!

Along with the greens, I added some raw beet. It adds a great taste, crunch and color! Along with adding taste to the salad, it’s full of betalains (a great antioxidant). Betalains may help protect against certain oxidative stressors in the body (anti-aging).

I always love carrots in my salad, great for vitamin A and C!

Avocado adds great taste and texture, along with some healthy fats to give your skin and hair a healthy glow!

Pumpkin seeds add a nice crunch as well as some nourishing zinc and a little protein.

I topped off the salad with a mixture of balsamic vinaigrette, Udo’s oil, and a little bit of apple cider vinegar. As well as some salt and pepper.

( I love Udo’s Oil because it is such a great mixture of healthy omega-3,6, and 9;s! )

* As a side note, check out the ANDI Guide –> ANDI Guide

Its a pretty straight forward guide that “rates” produce based on its nutrient density.

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Super-Green Swiss Chard Salad

  • 3 1-foot long swiss chard leaves
  • 3 beet-green stems (with leaves)
  • 1 carrot
  • 1/4 cup pumpkin seeds
  • 1 small beet
  • 1/4 avocado

Dressing:

  • 1 tbsp Udo’s Oil
  • 1 tbsp balsamic vinaigrette reduction (balsamic vinaigrette would work too)
  • 1 tsp apple cider vinegar

Chop the swiss chard leaves into bite sized pieces. Break the leaves off of the beet-green stems. Add to bowl. Chop carrot into 1/4 inch slices. Julianne the beet, or slice into small slivers. Slice avocado into 1/4 inch pieces. Add carrot, beet, and avocado into bowl. Add dressing. Cut with fork and knife until all components are well incorporated. Salt and Pepper to taste.

Enjoy! 🙂

Power-Up Pumpkin and Goji Oatmeal

I love breakfast! Being one of the most important meals of the day, there is no excuse to skimp. This oatmeal is tasty and can be made fairly quickly for those without a lot of morning time.

Tasty and nourishing is what is key.

I made mine with a blend of gluten-free rolled oats and steel cut oat groats. Full of nourishing fiber to keep you fuller longer!.

Sweetened with a tad maple syrup, full of antioxidants compared to regular sugar and is a low-glycemic sweetener ! Mixed with some unsweetened vanilla almond milk to give a little extra flavor.

I spiced it up with cinnamon, which is good for the metabolism, and tasty nutmeg. Topped with pumpkin seeds which are full of nourishing zinc (great for the skin!), and goji berries-teeming with antioxidants, and a few hemp seeds, which are an awesome source of omega-3’s.

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Pumpkin and Goji Oatmeal

  • 1/2 cup gluten free rolled oats
  • 1/4 cup steel cut oat groats
  • 1/2 cup unsweetened vanilla almond milk (plus more for cooling the oatmeal)
  • 1 tbsp maple syrup
  • 1/2 tbsp cinnamon
  • dash of nutmeg
  • 1/2 small banana
  • 1/4 cup raw pumpkin seeds
  • 2 tbsp goji berries
  • 1 tbsp hemp seeds

Mix rolled oats and steel cut oat groats together. Add vanilla almond milk. Microwave for 3 minutes. Make sure to watch to microwave to make sure the oatmeal doesn’t over flow.

Add maple syrup, cinnamon, and nutmeg. Stir until combined. Add extra almond milk until desired consistency.

Slice banana into small “banana coins” and add to oatmeal. Add pumpkin seeds, goji berries, and hemp seeds.

Enjoy!

Homemade Cinnamon Maple Granola

Nothing beats homemade granola! Not only is it super easy to make, it is super customizable. When you make it yourself, you know exactly what is going into it! ( can’t always say the same for the store bought brands. )

So why would this granola make a tasty and healthy snack?

Well, the oats are already packed with fiber (they’re 100% whole grain!) , I added pumpkin seeds which contain nourishing zinc. Walnuts are full of omega-3’s. Figs, which are full of fiber and also contain calcium. Dates, for their sweetness and their surprising source of iron.

Coconut oil has the wonderful vitamins A and C, along with calcium and iron. I sweetened the granola with Madava Farm’s Crown Maple Syrup. Crown Maple Syrup is truly something special, along with its wonderful taste, its simply bursting with vitamins and minerals compared to other sweeteners. Maple syrup is full of antioxidants and is a low-glycemic sweetener! ( check it out! https://www.crownmaple.com/about-crown-maple/maple-nutrition )

As far as spices go, I added cinnamon which is wonderful for the metabolism. nutmeg , and a hint of allspice.

So, here’s the recipe!

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Cinnamon Maple Granola

  • 2 1/2 cups Gluten Free Rolled Oats
  • 2 tbsp coconut oil
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup walnuts
  • 4 dried figs
  • 3 dried dates
  • 1/2 cup maple syrup
  • 1 tsp ground vanilla
  • 1 tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1 dash of allspice

Set oven to 250F. Dice figs and dates.

in a large bowl, mix rolled oats and coconut oil until fully covered. Add maple syrup. Then add pumpkin seeds, dates, walnuts, and figs. Then mix in the maple syrup. Add the ground vanilla, cinnamon, nutmeg, and allspice. Only a very small amount of allspice is needed, for it is a very strong spice.

Once everything is coated, spread evenly onto a nonstick baking sheet and bake for 25 minutes. Stir. Then bake for another 20 minutes.

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Enjoy! 🙂