Cream butter and coconut sugar with a mixer. Add flax seed egg, protein powder, quinoa flakes, spelt flour, baking soda, and salt and stir by hand until a dough forms. Fold in chocolate chips. Form and flatten 3-inch diameter cookies on a parchment paper-lined baking sheet, and bake at 375°F for 9 minutes. Cool and serve. Makes a dozen 3-inch small cookies or 6 large sized cookies.
Still getting that morning brain fog, no matter how much coffee you slug? You might need an AM nutrition boost when caffeine alone isn’t cutting it. This smoothie is packed with raspberries, blueberries and acai berries rich in antioxidants that support memory. Walnuts and almonds contain omega-3 fatty acids for improved learning. Bananas that help regulate mood and support cognitive function and raw honey reduces inflammation.
I recommend using Spiru-Tein as your protein source for this recipe because it contains Spirulina, a strong antioxidant packed with energy-boosting nutrients. I always notice improved focus when I start my day with a dose of spirulina!
Place all ingredients into a blender and mix until smooth! Garnish with mint and chia seeds or drink as-is. For some added brain power and energy, I add Maca root powder to my smoothie and top with hemp seeds!
Give this recipe a try and let us know how it turns out below!
This recipe is one of my all time favorites. Growing up I was a candy fiend and could never get enough of the gummy, chewy sweets. When I finally decided to cut out sweets and focus on healthier foods, I scoured the Internet in search of healthy ways to get a candy fix and keep my diet on track. Although the conventional, Fruit Roll-Up branded snacks invoke nostalgic memories of grade school cafeteria lunches, I knew the excess sugar and artificial flavors would only worsen my candy cravings!
Luckily, Alvita has provided an easy-to-make, healthy fruit roll-up recipe using their hibiscus tea! These roll-ups are fun to make and customizable depending on your fruit flavor preference. Bake up a batch on Sunday to keep the kid’s (or your own) lunches stocked for the whole week!
Looking for a delicious way to get your daily dose of turmeric? Golden milk has taken over the wellness world for it’s creamy, spicy flavor and health benefits, and its calming effect has made it a nighttime beverage of choice.
Did you know you can make golden milk with tea? So convenient! This amazing recipe from Alvita is super anti-inflammatory and makes for a wonderful, healthy nightcap.
In a small saucepan, heat almond milk until hot, but not boiling, about 3-5 minutes. Add tea bags and let steep for 5-8 minutes. Remove tea bags and add in ginger powder, black pepper and collagen powder, stir until combined. Pour into mugs, add honey if wanted and drink immediately.
Have you ever tried golden milk? What are your thoughts? Let us know in the comments!
Over the last couple of decades, the Mediterranean diet has been studied by researchers all over the world. The general consensus from these studies revealed that the diet is nothing short of amazing. The Mediterranean diet consists of increasing your intake of fresh fruits and vegetables, healthy fats, whole grains and fish, while limiting red meat and sweets. So, why has this diet become so popular? Maybe because it’s flexible and offers users ease of compliance. Maybe it’s because Mediterranean food is delicious and the diet allows users to drink red wine in moderation. Or, maybe it’s because all of the research over the past couple of decades shows an incredible amount of health benefits. One meta-analysis article showed that greater adherence to a Mediterranean diet was associated with significant improvement in overall health status.
Benefits of a Mediterranean diet to consider:
Prevention of major chronic diseases
Improved quality of life
Reduced risk of heart disease, stroke and obesity
Reduced risk of developing Alzheimer’s disease, Parkinson’s disease and cancer
Low in processed foods and sugar
May help to lose or maintain a healthier weight
May improve mood and decrease depression
Naturally low-glycemic foods, which may help control blood sugar
Key components of the Mediterranean diet
Base every meal on these foods and eat them daily:
Legumes and Beans: chickpeas, lentils, and fava beans
Olives and Olive Oil: extra virgin olive oil is preferred
Whole grains and whole wheat pasta
Nuts: cashews, almonds and sesame seeds
Vegetables such as leafy greens, garlic, onion and other non-starchy veggies like eggplant cauliflower, artichokes and tomatoes
Fresh organic fruits such as grapes, apples, strawberries and avocados
Eat these at least two times per week:
Fish (wild caught preferred) and seafood
In moderate portions (daily to weekly):
Low-fat cheese & yogurt
Eat these a few times per month in small amounts:
Organic Mediterranean bean salad recipe
◦ 15 ounce can of dark red kidney beans drained and rinsed
◦ 15 ounce can of fava beans drained and rinsed
◦ 15 ounce can of black beans drained and rinsed
◦ 1 cup of organic corn
◦ 1 large organic tomato, chopped
◦ 1 small organic red onion, chopped
◦ 1 avocado, sliced
◦ ½ organic cucumber, peeled, seeded and chopped.
◦ 1 cup of organic parsley, chopped.
◦ ¼ cup of extra virgin olive oil
◦ 1 lemon, freshly squeezed
◦ 2 garlic cloves, minced
◦ ¼ cup of apple cider vinegar
◦ ½ teaspoon of cumin
◦ salt and pepper to taste.
In large mixing bowl, combine kidney beans, fava beans, black beans, corn, tomato, onion, cucumber and parsley. Mix well.
In a separate bowl, combine the olive oil, lemon juice, garlic, apple cider vinegar, cumin, salt and pepper and whisk.
Pour dressing over salad and gently toss together.
Other helpful information:
On top of diet, the Mediterranean lifestyle encourages individuals to be physically active and enjoy meals in a relaxing environment with others vs. on the go. Try to set aside time to sit down and enjoy your meals.
Most of the foods found in the Mediterranean diet can be found on the perimeter of the grocery store.
Eat fruits and vegetables that vary in choice of colors as each color has specific properties and nutrients.
Replace butter and margarine with healthy, unrefined oils as often as possible.
The Mediterranean diet has broad definitions since there are many countries around the Mediterranean Sea.
In summary, the diet should focus on vegetables, fruits, seeds, nuts, legumes and whole grains. Enjoy fresh, wild caught fish and seafood, while limiting poultry, eggs and cheese. Rarely eat red meat and avoid sugar.
If you’re trying to avoid excess sugar, that doesn’t mean you need to sacrifice sweet treats! Xylitol is a wonderful, all-natural sugar substitute with a number of health benefits. It’s metabolized without insulin, giving it a low glycemic index and can even help promote healthy dental hygiene.
This recipe uses xylitol instead of sugar and makes about 2 dozen small cookies.
In a large mixing bowl, use an electric beater to mix the egg, Xylo-Sweet, baking powder and vanilla for about a minute. Then add in the peanut butter and water mix them together. *Note: the mixture is fairly dry. Be sure the peanut butter is mixed well with the other ingredients.
Add peanuts or chocolate chips if using and blend into dough.
Use a large non-stick cookie sheet. Measure out a heaping teaspoon of batter for each cookie, roll into a ball, and then smash down with a fork.
Bake 15 minutes, or slightly longer, until cookies feel firm and are slightly browned.
This is a quick and easy recipe when you’re in need of that sweet fix. If baking isn’t your forte, try these amazing low-sugar, gluten-free, dairy free cookies from Simple Mills.
What are some of your favorite, low-sugar recipes?
Whether you’re packing for a hike or in need of snacks to power through the work day, these no-bake energy bites are incredibly easy and take minutes to make! They’re a delicious, healthy alternative to sugary granola bars.
Directions Mix all ingredients together in a bowl. Roll out teaspoon sized balls and place on a baking sheet covered with parchment paper. Pop them in the freezer for about an hour until they set. Enjoy as you wish, and store the leftovers in a sealed container in the fridge or freezer. You can customize these based on your favorite flavors or nutritional needs with dried fruits, raisins, chia seeds, etc! In addition to a healthy snack while on the move, these bites are great for curbing sweet cravings!
What are some of your favorite snack recipes? Share below!
You may already be familiar with castor oil, hemp seed oil, coconut oil, red palm oil and many other oils currently on the market. However, one of the most widely used oils today with great medicinal properties is Nigella Sativa or more commonly known as black cumin. This plant is native to southern Europe, northern Africa and southwest Asia and its use can be traced all the way back to King Tut. In old Latin, it is called “panacea” which translates to “cure all.” The shrub of this plant produces fruits that have tiny black seeds that can be pressed to extract the oil. Its medicinal properties stem from the presence of thymoquinone—one of the major active chemical components of the essential oil. Thymoquinone is believed to have a wide range of medical applications and benefits we’ll discuss below. This plant has become one of the top-ranked, evidence-based herbal medicines to date, and there have been over 600 scientific, peer-reviewed articles published about black seed oil benefits.
Benefits of black seed oil to consider:
Supports liver health and helps protect the liver
May have anti-cancer properties
Contains protein, carbohydrates, fiber, minerals like copper, phosphorus, zinc and iron as well as both fixed oils (fatty acids) and volatile oils
May help treat a variety of common health conditions including high blood pressure, diabetes, bronchitis and asthma
May be helpful in treating against Methicillin-Resistant Staphylococcus Aureus (MRSA)
It may help increase milk production in nursing mothers
May act as an appetite stimulant
May help to boost the immune system
Rich Source of Essential Fatty Acids
What to look for when choosing a black seed oil
Extraction: the method by which the oil is expressed or extracted from the seeds matters! Slow, cold-pressed means that no heat is used during the extraction process. High temperatures may cause rancidity or cause some of the more volatile oils to evaporate. Avoid any oils that use chemical extraction.
Purity: the product should be 100% pure Nigella Sativa oil and not filled with additives.
Storage: look for oil that is stored in a dark, glass bottle that will protect it from both air and light.
Quality: Look for unrefined vs. refined oil and make sure it’s organic!
Other important tips about black seed oil
Make sure to store in a cool, dry place out of direct sunlight.
It can be used as a spice or preservative! In fact, the seeds have been added to many Persian foods including bread, pickles, sauces and salads.
Do not confuse it with black cohosh, cumin, curcumin or nutmeg.
Supplements made from black seeds are usually made up of the basic seed extract in either a crushed powder or oil form.
Homemade black cumin seed salad dressing:
½ cup black seed oil
½ cup apple cider vinegar
2 tbsp raw honey
2 fresh chopped garlic cloves
½ tsp. Ginger root
Salt and pepper to taste
Instructions: Combine all the ingredients in a mason jar with a lid and mix/shake until blended together.
Whether you are looking for breakfast that will keep you feeling satiated throughout the morning, tasty afternoon snack or nutritious after-work out treat, this smoothie is for you! Protein shakes aren’t just for body builders; our bodies need protein to help make new cells and repair old ones.
This is my all-time favorite protein powder. It’s made from real, whole-food ingredients and is packed with 20 grams of plant-based protein per serving. Best of all, it takes just like a chocolate milkshake. For an extra antioxidant boost I add a dash of matcha powder, which has 10-15 times the overall nutrients and over 100 times more antioxidants than black, green and white teas. Finally, I top this nutritional powerhouse with a healthy sprinkle of bee pollen and shredded coconut. Bee pollen is considered one of nature’s most perfect foods and is rich in proteins, free amino acids and vitamins — including B-complex and folic acid. The coconut adds a healthy dose of medium chain fatty acids (MCTs) and flavor. Say hello to your new favorite smoothie!
If you’re a habitual label reader like me, then you’ve probably spent an embarrassing amount of time poring over every ingredient in your beauty and skin care products as if hidden among the glycerins, acids and glycols was the secret to life itself, always on alert for anything synthetic or gross-sounding. Wouldn’t it be great to have that time back and to eliminate the worry and obsessing? Then why not make your own?
Not only will you know everything single ingredient that goes into your homemade product, but you can take pride in knowing that you created something totally on your own, and on the cheap, too.
This super-easy, DIY soap recipe requires no lye (a common soap ingredient that can be pretty dangerous if mishandled), can be whipped up under 30 minutes and features nothing but safe, natural ingredients. Goat’s milk soap has caprylic acids which allows the milk’s emollients to be absorbed without stripping away your skin’s natural protective oils. Honey boasts some serious skin-saving and anti-aging properties while bringing the moisture in a big way. And who doesn’t love the soothing aroma of lavender?
Add expert “soaper” – ie, someone who makes soap, duh – to your bag of tricks with this simple and rejuvenating recipe.
Super Bowl Sunday doesn’t mean you have to eat yourself sick. Snack without regrets with these two healthy and delicious recipes. Swap your dairy-laden dips for a creamy avocado and kale hummus or try our cauliflower “wings” that are so good you’ll actually think you’re chowing down on chicken. Now that’s something to cheer about!
Get on the plant-based bandwagon and shed those pounds with this skinny green smoothie! It’s got fiber, enzymes and nutrients to de-bloat and feel your best inside and out! Spirulina provides a full array of micro and macro nutrients including all the essential amino acids, vitamins B1, B2, B6, and B12, magnesium, iron, zinc, healthy fats and vitamin A which elevates your body’s nutritional profile. Chia seeds contain fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food. Take this smoothie on the go in your favorite blender bottle, along with a healthy diet and exercise and you steps closer to a better you!
This hearty soup is perfect for cold days. It can fill you up and is packed with a ton of plant-based protein. There are eight grams of protein per cup of quinoa. Chickpeas contain twelve grams per cup. And lastly, a whooping eighteen grams of protein are in a cup of lentils. Now let’s get to the turmeric, it contains compounds curcuminoids found in curcumin which have amazing anti-inflammatory affects. Also known as “queen of spices,” turmeric is a potent antioxidant. Basically, this is one healthy soup.
TIP – You can make this soup on the weekend and portion in mason jars for your lunch for the week!