Lemon Ginger Detox Drink

This is one of the most simple drinks in the books (and also one of the best!). Lemons and ginger are two ingredients that work wonders for your digestive tract, liver function, and for hydration. There is no juicer needed for this recipe (though you could), but it can be handmade simply & easily. Instead of using a juicer, you can hand-juice the lemons and grate the ginger to hand-juice it, too (a nice trick I learned from Food Matters.)

I also just wrote an article about ginger and menstrual cramps if you're into that. 

This is a great drink to start your morning feeling refreshed and awakened


Ingredients

  • 8 oz filtered water
  • 1/2 lemon, juiced
  • 1/2 knob ginger, grated and juiced

Directions

  1. Half the lemon and hand juice (I like to use this wooden reamer) into water
  2. Grate ginger with a grater (my favorite style here) and squeeze pulp from a fist into the lemon water
  3. Drink & feel refreshed!  

Nutrition Facts

Servings: 1 | Serving Size: 8 oz

Calories: essentially zero

Carrot Apple Ginger Juice

I have really started falling in love with juicing. I used to be a complete smoothie girl until I started learning the benefits of juice. One thing that drove me away from juicing was that when a fruit or veggie is juiced, all of its fiber is removed. Nutritionally fiber is one of the best nutrients because it fills you up and keeps you fuller longer, stabilizes blood sugars, helps lower cholesterol, keeps the GI system healthy and keeps you regular, and helps protect against many chronic illnesses.

However, when the fiber is removed, it gives the gut a rest to absorb nutrients more readily. Juicing extracts all the vitamins, minerals, and other micronutrients to be easily absorbed. 

Considering both of these, I think there should be a healthy balance between juicing and smoothies. In one you get fiber and possibly fewer absorbed nutrients, and in the other you get no fiber and more absorption of nutrients. Smoothies and juices can make it easier to consume fruits and veggies, but don't forget to eat the whole fruit or veggie as well! It's all about balance.


Ingredients

  • 5-6 carrots
  • 3 apples
  • 1/2" knob of fresh ginger root

Directions

  1. Clean all fruit with water, veggie brush, and veggie wash (optional)
  2. Slice ends of carrots (do not peel) and de-core the apple
  3. Put all prepped ingredients into blender until juiced
  4. Enjoy!
  5. Note: only keep fresh juice for 1-2 days as bacteria can grow from unpasteurized juice! Ideally consume fresh from the juicer!

Parsley Mango Smoothie

I am gradually learning the potential of parsley. I used to only think of it as a garnish.. but now I've realized that it's unique flavor is AMAZING as main ingredients in juices and smoothies! If you missed it, check out my recipe for Cucumber Parsley Green Juice. This smoothie is perfectly paired with frozen mango and avocado to make it creamy and smooth- no bananas needed! Plus it is packed with spinach and chia, which gives the whole smoothie a cup and a half of greens and your whole day of omega-3s.

Smoothie tip: I like to freeze all my ingredients so that it doesn't get watered down by ice. At the beginning of each week I usually buy a big carton of spinach, and the rest that I don't finish that week I'll throw in the freezer. Or if an avocado is about to go bad, I'll just throw it in the freezer for a smoothie later. Now there's no excuse for wasted fruit because it went bad :) 

This smoothie has only 200 calories with 7 grams of natural plant-based protein and 11 grams of fiber! Plus you are getting well over your full days worth of Vitamin A and Vitamin C, half of your day's calcium, and a fourth of your iron needs. Basically this smoothie is everything you've been looking for!


Ingredients

  • 1/2 cup parsley
  • 1 cup frozen spinach
  • 1/2 cup frozen mango
  • 1/4 frozen avocado
  • 1/2-1 cup unsweetened almond milk
  • 1 tbsp chia seeds (my fave: Salba)

Directions

  1. Put all ingredients in a high-speed blender, with greens toward the bottom and heavier ingredients (mango and avocado) toward the top
  2. Pour in 1/2 cup almond milk and begin to blend. Feel free to add another 1/2 cup almond milk depending on your thickness preference
  3. Top with parsley, chia, cacao nibs, or your choice of topping!
  4. Enjoy!

Nutrition Facts

Serving size: 1 smoothie | Makes 1 serving

Calories: 200 | Protein: 7 g | Fiber: 11 g | Carbs: 24 g | Fat: 11 g | Vitamin A: 133% DV | Vitamin C: 137% DV | Iron: 24% DV | Calcium: 50% DV

Cucumber Parsley Green Juice

In honor of National Green Juice Day- I figured I'd give one of my favorite green juice recipes! Naturally packed with tons of vitamins and minerals- almost like a delicious homemade liquid multivitamin.

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Directions

  1. Wash all produce thoroughly and cut off ends of celery and cucumbers
  2. Put all ingredients into juicer
  3. Enjoy! 

Ingredients

  • 1 head of celery (8-10 stalks)
  • 1 large cucumber
  • 2 cups spinach
  • 1 lime, peeled
  • 1/4 cup parsley
  • 1 small knob ginger (~1/2 inch)

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Nutrient Facts

Serving Size: 16 fl oz | Makes 1 Serving

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Calories: 118 | Protein: 5 g | Fat: 1 g | Vitamin A: 169% RDA | Vitamin C: 121% RDA | Iron: 26% RDA | Calcium: 27% RDA


Green Tropical Smoothie

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I try and start my mornings off with at least 2-3 servings of fruits and veggies. Usually the easiest way to do this is to throw together a big green smoothie- and recently I have been stuck on this one! It has a orang-y tropical feel packed with 2 servings of leafy greens + bonus omega-3s! Just a smoothie tip: I keep all my smoothie ingredients but citrus frozen so that I don't have to use ice- which I feel waters it down a bit.

If you're trying to change one thing about your day, consider subbing in this smoothie with a side of whole-grain oatmeal or cereal in the morning to start your day off healthy and refreshed!


Directions

  1. Put all ingredients in blender, with unfrozen ingredients at the bottom toward the blade and heaviest frozen ingredients at the top (to force the ingredients down toward the blade) 
  2.  Blend until smooth, adding almond milk as needed
  3. Enjoy!

Ingredients

  • 1/2 peeled orange
  • 1/2 frozen banana
  • 2 cups frozen spinach/kale
  • 1/4 cup mango
  • 1 tbsp chia seeds
  • 1 cup unsweetened almond milk

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Nutrition Facts

Serving Size: 8 oz | Makes 1 Serving

Calories: 215 | Protein: 7g | Fiber: 11g | Carbs: 36 g | Fat: 5 g | Vitamin A: 135% RDA | Vitamin C: 120 % RDA | Iron: 21% | Calcium: 47%

Vegan Hot Cacao

It truly isn't winter without curling up to a cozy fire with a cup of hot cocoa. Since this is my first Christmas being plant-based (3rd being vegetarian), I knew I had to figure out a way to get some of dat hot chocolate-y goodness. Almost all of the recipes I found online were using cocoa powder, but I opted to try to figure out a way to use cacao powder. For those of you wondering if there is even difference between cocoa powder and cacao powder.. there certainly is! 

Cocoa Powder

  • More processed than cacao
  • Commonly contains added sugars and dairy products
  • Has been heat processed, therefore some nutrients have been lost
  • Often less expensive than cacao powder
  • Still has many antioxidants like cacao, but likely not as many due to processing
  • If you are looking for a good brand of cocoa powder, here is one without added sugars or dairy products and is strictly organic cocoa powder: Anthony's Organic Cocoa Powder

Cacao Powder

  • Cacao is the purest, least processed form of chocolate you can consume
  • Less processed than cocoa powder
  • Highest source of antioxidants and magnesium for weight
  • More protein and fiber per tablespoon
  • Cholesterol-free & vegan
  • Good source of monounsaturated fats
  • Excellent for your heart, skin, blood pressure, and stress
  • May be a tad more bitter than cocoa powder
  • My favorite brand: Navitas Naturals Organic Cacao Powder

Ingredients

  • 2 cups unsweetened almond milk
  • 1.5 tbsp organic cacao powder
  • 1.5 tbsp sweetener of choice (maple syrup, agave syrup, coconut palm sugar, or raw sugar)- I used maple syrup
  • 1/4 tsp cinnamon
  • Other tasty ideas to add: dash of cardamom, nutmeg, or add in peppermint extract for an extra holiday minty treat

Direction

  1. Pour two cups of almond milk into a medium sized sauce pan and heat on medium-low until warm
  2. Once warm, add cacao powder, maple syrup, and cinnamon and stir until dissolved (you may still see little specks of cacao- this is totally normal)
  3. Bring to a boil and then reduce heat to a simmer for ~2 minutes
  4. If you'd like to top it with some whipped cream, my favorite recipe is Minimalist Baker's Coconut Whipped Cream and top it with a pinch of nutmeg!
  5. Enjoy!! 

 S/O to Jack for being my forever model 

S/O to Jack for being my forever model 

Nutrient Facts

Serving size: 1 cup | Makes ~2 servings

Calories: 105 | Protein: 2 g | Fiber: 4 g | Carbs: 16 g | Fat: 4 g | Sugar: 9 g | Calcium: 50% DV 

 

In comparison to an 8 oz hot chocolate from starbucks... Calories: 230 | Protein: 7 g | Fiber: 2 g | Carbs: 28 g | Fat: 10 g | Sugar: 24 g |

Golden Milk Latte


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1. Legit book alert (!)

2. Legit latte alert  (!!!!!!)

I found this book when I was in Boston for FNCE (national dietitian conference) last month and I'm in LOVE! It's called Superfoods Every Day by Sue Quinn (on Amazon for $14)  and it has 65 superfoods recipes! Seriously in love with the photography in it too. Ironically enough there isn't a recipe for a golden milk latte in the book, but lucky for you that's what this blog post is for!!!  

So a golden milk latte is essentially just a turmeric latte. I bet you can guess where it gets it's name. But it's so easy to make and takes under 5 minutes! I don't have a milk frother but by throwing it in the blender you can get a little bit of a froth and still have your frothy latte. 

Turmeric may not be the the first thing you think to use as the flavoring for a latte. However, all the spices blend together in a rich, hearty drink. Turmeric is one of the most researched herbs and proves to be one of the most impactful. Turmeric's active ingredient is an enzyme called curcumin. This ingredient is shown to be an intense antioxidant and anti-inflammatory. It can be a natural treatment for cancer, diabetes, obesity, cardiovascular, pulmonary, neurological and autoimmune diseases (1). It also helps in inflammatory diseases such osteoarthritis or rheumatoid arthritis (2). It can also play a role in the halt of tumor growth in breast cancer (1,2), cervical cancer, colorectal cancer, pancreatic, and prostate cancer (1).

Curcumin has been also shown to play a role in cardiovascular health and even prevent heart attacks (3). This is most likely due to its natural lipid and cholesterol-lowering capabilities. It can also alleviate cognitive decline and can be an alternative treatment to Alzheimer's Disease (4). Lastly it can play a role in controlling blood sugars in people with diabetes (5), and also preventing the development of the disease.

So pretty much this latte is life in a cup. And it's sooo delicious! Are you convinced yet?

Ingredients

  • 2 cups almond milk
  • 1 tsp ground turmeric (or try GAIA golden milk powder)
  • 1/2 tsp ground cinnamon  
  • 1 tbsp maple syrup (or honey if not vegan) 
  • 1 pinch of black pepper (helps with absorption!)  
  • 1/2 tsp cayenne (optional)

Directions

  1. Put milk in small sauce pan on medium-high heat
  2. As the milk starts to heat up, add turmeric, cinnamon, maple syrup, and black pepper  
  3. Use whisk to blend all ingredients together the best you can  
  4. Bring milk to a very slight simmer (not boil) and turn off the heat
  5. Pour hot latte into blender and blend for 30-45 seconds. Once you stop blending a froth should form on the top
  6. Store the remaining in a mason jar in the fridge for an iced latte later! (Or if you want the entire latte iced, skip the heating step and throw all ingredients into the blender and pour over ice)
  7. Pour into mug and top with ground cinnamon. Enjoy! 

Nutrition Facts

Serving Size: 1 cup | Yields ~2 servings

Calories: 61 | Protein: 1 g | Fiber: 2 g | Carbs: 9 g | Fat: 3 g | Sugar: 6 g | Calcium: 46% RDA | Vitamin A: 10% RDA | Iron: 6% RDA | Monounsaturated Fat: 2 g | Polyunsaturated Fat: 1 g


Citations

(1) Kunnumakkara AB, Bordoloi D, Padmavathi G, et al. Curcumin, the golden nutraceutical: multitargeting for multiple chronic diseases. Br J Pharmacol. 2016;

(2)Chin KY. The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis. Drug Des Devel Ther. 2016;10:3029-3042.

(3) Liu Y, Zhou J, Hu Y, Wang J, Yuan C. Curcumin inhibits growth of human breast cancer cells through demethylation of DLC1 promoter. Mol Cell Biochem. 2016;

(4) Manghani C, Gupta A, Tripathi V, Rani V. Cardioprotective potential of curcumin against norepinephrine-induced cell death: a microscopic study. J Microsc. 2016;

(5) Reddy PH, Manczak M, Yin X, et al. Protective effects of a natural product, curcumin, against amyloid β induced mitochondrial and synaptic toxicities in Alzheimer's disease. J Investig Med. 2016;

(6) Al-ali K, Abdel fatah HS, El-badry YA. Dual Effect of Curcumin-Zinc Complex in Controlling Diabetes Mellitus in Experimentally Induced Diabetic Rats. Biol Pharm Bull. 2016;39(11):1774-1780.

    Pumpkin Pie Smoothie


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    Healthy pumpkin pie anyone?? Or wait let me rephrase this.... pumpkin pie for BREAKFAST anyone??? Seriously the answer to having your pumpkin pie and eating it too. No added sugars, no artificial ingredients, made in under 10 minutes, and SO SO DELICIOUS. 

    On another note- this morning when I logged into twitter I saw Kid President's tweet saying "YESVEMBER!". It got me thinking... my sophomore year of college (all my friends can attest to this) back before I was even vegetarian I was trying to make healthier choices so I decided to try out "No Cheese November" because literally guys I was a prisoner to cheesy goodness. 2 days later I folded on some Qdoba queso and No Cheese November was no more. It's funny to look back and see how much I let food just run my life. Four years later and I would have never imagined myself being in the state of health or mindset that I am today. If you're thinking about making the switch to be completely plant-based, or even just making small plant-based choices, start today!!!! Don't keep saying tomorrow. It's Yesvember for crying out loud!!! Quit telling yourself no!

    (ok now back to pumpkin pie)


    Ingredients

    • 1 frozen banana, peeled
    • 1/2 cup puréed organic pumpkin
    • 1/4 cup unsweetened almond or soy milk
    • 1 tbsp hemp seeds
    • 1 tbsp chia seeds
    • 1 tsp cinnamon
    • 1/2 tsp nutmeg
    • or use pumpkin spice! We didn't have it at home so I just used cinnamon and nutmeg. Cardamom would have been delicious as well!

    Directions

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    1. Blend together bananas, pumpkin purée and almond mil until smooth, adding almond milk as needed 
    2. Add chia + hemp seeds and all of your spices and blend until smooth
    3. Pour into chilled mug, top with coconut, chia, or vegan coconut whipped cream , or cinnamon sticks 
    4. Enjoy!!!

    Nutrient Facts

    Yields 1 serving

    Calories: 360 | Protein: 10 g | Fiber: 30 g (!!!) | Carbs: 70 g | Fat: 10 g | Monounsaturated Fat: 1g | Polyunsaturated Fat: 6g | Vitamin A: 384% DV | Iron: 40% DV | Calcium: 56% DV | Vitamin C: 26% DV