peanut butter banana smoothie recipe

I love making smoothies! They are a quick, easy and delicious way to fuel your body with nutrients. I usually switch up my smoothies based on whatever flavor combo I am craving that day, but one of my go-to staples is the classic peanut butter & banana combo!

peanut butter banana smoothie recipe
serves 1

ingredients:
>>2/3 cup milk of choice (I used Silk brand unsweetened cashew milk)
>>1 tablespoon organic natural creamy peanut butter
>>1/2 a frozen banana (using frozen fruit is the key to a super creamy smoothie! I cut ripe bananas into chunks, throw them in a zip-lock bag and stick them in the freezer.)
>>1 scoop chocolate or vanilla protein powder (optional)
>>superfood add-ins like chia seeds, spirulina powder, chlorella powder, ashwaganda, etc. (also optional)
>>3-4 ice cubes

Blend all ingredients in a blender, pour into a glass and drink up! You can also add some toppings such as shredded unsweetened coconut, cacao nibs, a crumbled up Lara bar or Bulletproof collagen bite, etc. and eat it with a spoon! 🙂

SO.GOOD.
Enjoy!

Be well,
Tina

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curried chickpeas with cauliflower rice recipe

curried chickpeas with cauliflower rice

This curried chickpeas with cauliflower rice recipe is quick, easy and delicious! It’s vegan, gluten free and dairy free, so it’s perfect for animal lovers and those with food allergies. As mentioned in one of my recent blog posts, the turmeric found in curry has tremendous health benefits, making this dish not only flavorful, but also very nutritious. The best part is that this recipe is ready in less than 20 minutes! Oh, how I love quick and easy weeknight dinners.

Curried Chickpeas with Cauliflower Rice
(Vegan, Gluten Free, Dairy Free)
Serves 2

curried chickpeas with cauliflower rice

Ingredients:
1T olive oil
1/2 medium onion, diced
1.5 cup riced cauliflower
1 cup cooked chickpeas
2/3 cup low sodium vegetable broth
3 large handfuls of spinach
½ tablespoon curry powder
Sea salt & pepper to taste

Directions:
Heat the oil in a skillet over medium heat. Add the onions, salt and pepper and cook until the onions caramelize, about 8-10 minutes. Add the riced cauliflower and cook for another 2-3 minutes. Stir in the curry powder and pour in the vegetable broth. Stir the pan to scrape up any brown bits. Add the chickpeas and spinach, reduce the heat to a low simmer and cook for another 10 minutes. Add more broth as needed to keep the pan from getting dry. Divide into two servings and enjoy!

Be well,
Tina

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Healthy hot chocolate recipe (with superfoods!)

There’s nothing quite like a warm mug of creamy hot cocoa in the wintertime! While most hot chocolate drinks are filled with loads of sugar, this healthy hot chocolate recipe is dairy-free, lower in sugar, packs tremendous nutritional benefits and is equally as delicious as the original!

Let’s take a look at the superfoods included in this recipe:
maca
Maca
root is a member of the cruciferous family (think broccoli), and is considered a superfood for its many health benefits. Maca is rich in vitamin B vitamins, C, E, and it provides calcium, zinc, iron, magnesium, phosphorous and amino acids. Maca is an adaptogen and therefore has long been used to balance hormones in both men and women. It has positive effects on energy, endurance and mood.

 

cacaoCacao (pronounced ka-cow) is the raw, unprocessed form of chocolate. This superfood is very high in antioxidants, is a great source of B vitamins, and contains minerals such as magnesium, iron, chromium, among many others. Cacao also acts as a natural mood-booster by raising serotonin levels.

 

Healthy Hot Chocolate Recipe (with superfoods!)
Serves 2

Ingredients
2½ cups unsweetened almond, cashew or coconut milk (I like Silk cashew milk)
2 tablespoons cacao powder (feel free to use unsweetened cocoa powder if that’s what you have on hand)
1 tablespoon of maca powder
2 tablespoons of maple syrup, or to taste
Pinch of sea salt
Pinch of cinnamon (optional)

healthy hot chocolate 2

Instructions:
Whisk or blend all ingredients together until smooth.
Transfer ingredients to a small saucepan and slowly warm to desired temperature.

healthy hot chocolate

Enjoy!

PS. Don’t forget that I am offering HALF OFF HEALTH COACHING this month! Click here for details!

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benefits of turmeric + golden milk recipe

Move over, matcha. Turmeric is taking the headlines.

Although it has been used in India for thousands of year, there has been a lot of talk about Turmeric lately. So, what’s so all the buzz about?

Nature’s medicine
Turmeric, which is the spice that gives curry its yellow color, is not only used in cooking, but is also used as a medicinal herb. Studies have shown Turmeric to have many incredible health benefits and therapeutic properties (curcumin being the most powerful healing compound in turmeric), and could even be considered to be stronger and more beneficial than many prescription drugs.

Here are just some of the benefits of this powerful herb:
>>Fights inflammation
>>Helps manage depression
>>Reduces pain & arthritis
>>Protects the brain from cognitive disorders such as dementia and Alzheimer’s
>>Treats digestive discomfort and inflammatory bowel disease (IBS, Crohn’s disease, Ulcerative Colitis)
>>Helps regulate cholesterol
>>Acts as a powerful antioxidant by neutralizing free radicals
>>Boosts the immune system
>>Helps manage diabetes by lowering blood sugar and reversing insulin resistance
>>Reduces the risk of several types of cancer and may help reverse cancer

turmeric

I mean… is there anything Turmeric doesn’t do?!
Incorporating this powerful spice in your diet can be very beneficial to your health.

I treat turmeric like Frank’s Red Hot Sauce… ‘I put that sh*t on everything!’ I add it to my omelets, sprinkle it on top of my salads and cook it into my soups (like this one).

Here is one of my favorite ways to enjoy this super spice:

turmeric tea
healing turmeric tea recipe (golden milk)
Ingredients:
>>1c. milk of choice (unsweetened almond, cashew, coconut, etc.)
>>1tsp. coconut oil or ghee
>>1tsp. turmeric powder
>>1tsp. cinnamon
>>1tsp. raw honey, maple syrup or stevia (or to taste)
>>1/4 tsp ginger powder (optional)
>>tiny pinch of black pepper (optional; this helps to increase the absorption and circulation of curcumin)

Instructions
Blend or whisk all ingredients together.
Pour into a small saucepan and heat for 3-5 minutes over medium heat until hot, but not boiling.
Drink immediately.

Happy healing!

Sources include:
http://www.ncbi.nlm.nih.gov/pubmed/19594223
http://www.ncbi.nlm.nih.gov/pubmed/18462866
http://www.ncbi.nlm.nih.gov/pubmed/22407780
http://www.ncbi.nlm.nih.gov/pubmed/19233493
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633300/

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