Pumpkin Spiced Hummus

October 24, 2017
Pumpkin Spiced Hummus

Its pumpkin spice season…yes, the time of year when…poof!...everything seems to get pumpkin spiced…among the cookies and the lattes are the less obvious pumpkin spiced goodies – like gum, vodka, and margarine.

I have two rules when it comes to pumpkin spiced things:

  1. It should have some actual pumpkin in it.  Way too many of the pumpkin spiced goodies out there have no actual pumpkin, they are just flavored to taste like pumpkin.  Avoid things that are just artificially pumpkin flavored, but have no actual pumpkin in them.  Pumpkin is actually very nutritious – pumpkin is rich in fiber and beta carotene which boosts the immune system and our eye health. So when  you are geting pumpkin spice – it should be made with real pumpkin.  Not just something that is made to taste like pumpkin.  Go for the real stuff only!!
  2. It should not break the sugar bank or use artificial sweeteners. A LOT of pumpkin spice products are loaded down with tons of added sugars, and watch out for those “sugar free” versions – which may use chemical sweeteners that are just as bad (or worse) than sugar.  Sugar lowers our immune system and packs on the pounds.  

With pumpkin spice everywhere – It peaks the question – is everything better pumpkin spiced?  Like does pumpkin spiced hummus sound good?

At first glance, pumpkin spiced hummus doesn’t sound too yummy, but I decided to give it a whirl, and decided that it is decidedly delicious!!

The cool thing about pumpkin, is you can go more savory, or sweet.  For this hummus recipe, I decided to go more on the sweet side, to make more of a dessert hummus (yes, dessert hummus is a thing), but I think I will try a savory version next time.

Give this a try and let me know what you think!  I know it sounds kinda weird, but it really is good!

Pumpkin Spiced Hummus

Ingredients:

  • 1 can of chickpeas – drained and rinsed (or you can prepare your own from dry, soaked and cooked beans)
  • 3/4 cup pumpkin puree (can be from a can)
  • 4 Tablespoons of coconut milk
  • 2 teaspoons of coconut oil (melted)
  • 2 Tablespoons of apple sauce
  • 1/2 teaspoon of high quality unprocessed salt
  • 2 teaspoons of vanilla extract (I used alcohol free for this)
  • 2 teaspoons of Lakinto (or you could sub maple syrup or stevia)
  • 2 scoops of vanilla vegan protein powder (I used Warrior Blend)
  • 2 teaspoons of Ceylon cinnamon
  • 1.5 teaspoons of pumpkin pie spice

Directions:

  1. Drain and rinse chickpeas.
  2. Put into a food processor with the coconut milk and apple sauce – process until smooth.
  3. Add in the rest of the ingredients.
  4. Taste and adjust.
  5. Serve with sliced apples, pita or graham crackers.
  6. Store in refrigerator for up to 2 days.

 

Recipe created by Nutritionist and Author Sara Vance.  All right reserved.

 

 

 

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Orange Dream Smoothie

August 27, 2017
Orange Dream Smoothie

I love smoothies – because they are quick & easy to make, portable, and a great way to just load up on the fiber & superfoods – to deliver long-lasting energy and support digestion, brain function, etc.

This Orange Dreamsicle smoothie is so good – your kids won’t even know that it is good for them – it’s tastes like a creamsicle, but it is loaded with brain-boosting omega 3s, digestion-boosting fiber, and immune-boosting vitamin c and beta carotene – it’s like a dream!

This recipe makes one large smoothie, or two smaller ones.

Ingredients:

  • 1/2 cup of coconut milk
  • 1/2 cup of coconut water
  • 1 whole peeled small orange
  • 3-4 organic baby carrots, (or 1 peeled small carrot)
  • 1-2 teaspoons of white chia seeds
  • 1/2 scoop of vegan vanilla protein powder (I like Warrior Blend vanilla)
  • 1/2 of a frozen banana
  • 1/2 of a cup of frozen mangos or peaches
  • 1-2 teaspoons of Barleans Omega Swirl – Mango Peach flavor (2 teaspoons contains 790 mg of DHA/EPA omega 3s)
  • splash of vanilla extract (about 1/4 teaspoon)
  • Small pinch of Real Salt – brings out flavors and sweetness – but just a pinch!
  • Ice – as needed to thicken

Directions:

  1. Put the liquid, carrots and orange into the blender* – blend for a couple of minutes to completely liquify.
  2. Add the chia seeds and protein powder – stir to combine, and then let soak for 2-3 mins.
  3. Then add in the banana, mangos, Omega Swirl, vanilla, pinch of salt – blend.
  4. Add ice if you would like it thicker.
  5. Pour into a glass, and enjoy!

*A powerful blender like a Vitamix is best for this recipe.

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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“Brain ON” Blue Milk (dairy & gluten free)

August 21, 2017
"Brain ON" Blue Milk

Brain ON Blue “Milk”

It’s Back to School time – which means kids need to switch from summer brain to their focused school brain.  This delicious dairy-free milk gets it’s amazing blue hue from a very special living superfood called blue green algae. Algae is a superfood that supports healthy brain function, mood, and energy.  Learn more about this amazing superfood: E3 Live or E3 Live Brain ON.  It’s a great time to try E3 Live – because they are currently offering free shipping use code: FREESHIP.

Ingredients:

  • 3/4 cup of almond, coconut, pea protein or another alternative milk (I often recommend taking a break from cow’s milk/dairy if there are focus & attention or digestion issues)
  • 1 scoop or package of E3 Live or E3 Live Brain ON
  • 1-2 teaspoons of white* chia seeds (optional)
  • Splash of vanilla extract (I like to use alcohol free for smoothies)
  • Optional – 1-2 teaspoons of your favorite natural sweetener – like raw honey, organic stevia, or a couple of pitted dates.
  • pinch of Real Salt (brings out flavors and sweetness)
  • Optional – a couple of ice cubes.  Thickens and chills it.

Directions:

  1. Put the milk and E3 Live into the Vitamix or shaker bottle – swirl around until combined well.
  2. Add the chia seeds and soak for a couple minutes.
  3. Add the vanilla, salt and sweetener, and blend to combine.
  4. Add the ice cubes if desired, blend well.  Serve & enjoy.

Other great additions – 1/2 scoop of vegan protein powder, cinnamon, frozen banana, blueberries, raw cacao, dark chocolate chips or cacao nibs.

*Chia seeds offer ALA omega 3s, fiber and a wide range of vitamins and minerals. I like to use the white chia seeds in kids smoothies – because they blend in invisible.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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The Mint Chip Shake

July 10, 2017
Mint Chip Shake

I have always loved the combination of peppermint and chocolate – it is a classic. And mint chip ice cream? It’s like a Summer dream…well, except for the nightmarish amount of sugar it typically contains. And if you are dairy intolerant – the pain & discomfort that can follow.

Never fear – I have created a delicious, nutritious and easy superfood mint chip shake that rivals mint chip ice cream – but it has no sugar, no dairy, and is loaded with superfoods – yes, really!!

Ingredients:

  • 1/2 cup of coconut water
  • 1/2 cup of unsweetened alternative milk (I like to use Ripple pea protein milk)
  • 1/2 of a small avocado
  • 1/2 scoop (approx. 2 teaspoons) of moringa powder  (or substitute a greens powder if you can’t find moringa)
  • 1 tablespoon of chia or hemp seeds
  • 1-2 drops of peppermint essential oil (such as doTERRA, or you can use peppermint extract)
  • 3/4 tsp. of organic stevia & monk fruit powder (I like to use Pyure)
  • small pinch of Real Salt (brings out the flavors and sweetness)
  • 1/2 tsp. of vanilla extract (I prefer to use this alcohol-free brand in smoothies)
  • optional – 1/2 scoop of vanilla vegan protein powder (I like Warrior Blend Vanilla)
  • Ice as needed to thicken – about 1/2 cup
  • a small handful of dark chocolate chips or raw cacao nibs

Directions:

  1. Put the liquid into the blender, add the chia seeds and let them soak for a couple minutes.
  2. Add the avocado, moringa or greens powder, peppermint oil, the pinch of Real salt, vanilla, protein powder (if using) – blend until smooth.
  3. Add in the ice, blend until smooth and desired thickness.
  4. Add in the dark chocolate chips or cacao nibs – blend until mixed in.
  5. Enjoy!

About Moringa:

Also known as the horseradish tree and the drumstick tree, the moringa tree is native to North India – and it’s leaves & pods offer a number of vitamins, minerals and antioxidants.  Moringa is an excellent source of iron, vitamin B6, protein, magnesium, vitamin A, potassium, vitamin C, and other important vitamins and minerals. It may help to reduce blood sugar, cholesterol, and chronic inflammation.   There is not enough research to determine if moringa is safe during pregnancy – so therefore talk to your doctor first.

About Peppermint:

Did you know that peppermint can be a useful remedy for headaches and digestion issues?  Peppermint has a mild numbing, cooling, and anti-spasmodic effect, and can even improve the flow of bile, and kill certain types of bacteria.  Peppermint may help reduce bloating and gas, and indigestion.  However, persons with reflux or GERD may wish to avoid using peppermint.  Peppermint may also help to thin mucosal secretions and help to decongest stuffy noses.  Applied to the temples (make sure to avoid the eyes!), peppermint may help relieve headaches in some individuals.

Please read:

Please be very cautious with using peppermint essential oils – as they are very powerful and could burn if applied directly to the eyes or skin, or mouth.  Peppermint oils should NOT be used on infants or small children, or taken internally with persons with GERD or reflux.  Talk to your doctor before using peppermint oil if you are pregnant, nursing, or taking medications.  If using peppermint topically – always dilute it with a carrier oil like coconut oil. If consuming peppermint oil internally, always make sure it is a certified therapeutic grade essential oil – and use only 1 or 2 drops diluted in your beverage or food.  Learn more about doTERRA essential oils.

References/Resources:

http://www.healthline.com/health/benefits-of-moringa-oleifera

https://draxe.com/essential-oils-for-headaches/

Peppermint oil

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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“Skinny Starch” Raspberry Cream Tart (dairy, gluten & grain free)

February 15, 2017
Skinny Starch Raspberry Cream Tart

Have you heard of “skinny starch”?  It is also called “resistant starch” – because it resists digestion.  What that means is that it moves slowly through the digestive tract – so it helps to keep your blood sugar more stable, it is a prebiotic – meaning that it serves as “food” for the good bacteria in our colon. It is called the “skinny starch” because it can improve digestion, blood sugar, energy, and gut bacteria – all of which could potentially mean flatter bellies and weight loss.  But before you run out and eat a lot of skinny starch – realize that like any fiber – especially a prebiotic one – you want to begin to incorporate it slowly, or it could potentially cause digestive upset.

One of the best sources of resistant starch in my opinion comes from a small tuber called a tiger nut.  You can eat the nuts whole, or I like to add tiger nut flour to my daily smoothie.  Resistant starch can also help you sleep – so this Tiger Nut & Cashew Horchata drink is a nice thing to have before bedtime.  I also like to add tiger nut flour to desserts – like this raspberry tart!

"skinny starch" raspberry cream tart

 

“Sugar Cookie” Crust:

  • 1 cup of blanched almond flour
  • 1/2 cup of tiger nut flour (I like this one from Organic Gemini)
  • 1/2 cup shredded unsweetened coconut sugar cookie crust
  • 2 Tablespoons of virgin coconut oil (melted)
  • 3 dates (pits removed)
  • 3/4 teaspoon of organic stevia (I like this product called Pyure)
  • 3 Tablespoons of cashew butter (you could sub for almond butter)
  • 1/8 teaspoon of Real salt
  • 2 teaspoons vanilla extract

CrustPut all the ingredients into a food processor, process until still crumbly, but starting to come together.

lightly grease a tart pan, and press the crust into it (I like to use my fingers to spread it around, then a flat bottom measuring cup to get it even. Press it so it comes up about halfway up the sides of the tart pan.

Put into freezer for about 20-30 mins.

 

Raspberry filling:

  • 1 can coconut milk (full fat)
  • 1 & 1/2 cups frozen organic raspberries
  • 2 teaspoons of organic steviaraspberry filling
  • 1/4 cup tiger nut flour
  • 1 scoop of vanilla protein powder (I like Warrior Blend)
  • pinch of Real salt

Put all of the above into the Vitamix, and blend until combined.

Take crust out of freezer, and pour filling onto the crust – spread with a spatula or spoon.  Return to freezer to set – at least 2 hours, up to a day ahead.  Remove from freezer before you want to serve, add the raspberries, and whipped cream if you like (see below).

Toppings:

  • Fresh raspberries

Coconut Whipped Cream (optional)

  • 1 can of full fat coconut milk (just cream) – store in refrigerator for at least 12 hours beforehand)raspberry tart with coconut cream
  • 1/2 teaspoon of vanilla extract
  • 1/2 teaspoon of stevia
  • 1/2 teaspoon of maple syrup
  • pinch of salt

Put the coconut milk in refrigerator the day before you want to make the cream.  Open the bottom of the can, and pour off the coconut water (reserve for smoothies, or another recipe).

Scoop out the coconut cream and put it into a bowl with the other ingredients, using a electric mixer – whip it up.  Taste and adjust.  Spoon onto slices before serving.

 

Want to learn more about Resistant Starch and get more delicious recipes – including “skinny starch” chocolate nut butter cups and cookie dough balls?  Take my Resistant Starch eCourse!

Enter code Fox5 to save 20% – expires February 28th!!

All About Resistant Starch

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Cranberry Orange Flax Muffins

December 9, 2016
Orange Cranberry Muffins

I was walking by the bakery section of the grocery store and got a whiff of fresh baked muffins. I knew I had to bake some muffins when I got home (those store muffins have about 8 teaspoons of added sugar – more than a woman should have all day long!).

I have a fool proof recipe for Flax Raisin muffins that I have made many times, but I decided to take that recipe and spruce it up with orange and dried cranberries!  And since I have been really getting into essential oils lately – I thought – instead of grating orange peel, why not just use a few drops of orange essential oil instead?  They turned out amazing!! I hope you enjoy them!

Orange Cranberry Flax Muffins (free of wheat, gluten & grains)

Ingredients:

  • 3 organic eggs
  • 1/4 cup coconut oil (melted)
  • 1/2 cup coconut sugar (could use a combination of coconut sugar and stevia if you like)
  • 2 Tablespoons fresh orange juice
  • 2 teaspoons of vanilla extract
  • 1 cup of ground flax meal
  • 2 teaspoons of ground cinnamon
  • 3-4 drops of orange essential oil* (or you could add 1-2 teaspoons of zest)
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon high quality salt (like Himalayan)
  • 1/2 cup dried cranberries (you could add 2/3 cup if you like more)

Optional – sprinkle a little cinnamon coconut sugar on the tops before baking them.
*Always make sure to use high quality certified therapeutic grade essentail oils if ingesting them.

Cranberry Orange Flax Muffins

Directions:

  1. Preheat oven to 350 degrees.
  2. Melt the coconut oil.
  3. Lightly grease mini-muffin pan with some coconut oil (or line with muffin papers – I tend to like this best – less mess to clean up)
  4. Mix together the eggs and coconut sugar till well combined, then add in and mix together the rest of the ingredients – folding in the dried cranberries last.
  5. Put into prepared muffin tin and put into the preheated oven (I sometimes press some dried cranberries in top because they are pretty).
  6. Bake for about 15 mins.
  7. Remove and allow to cool.
  8. Serve & enjoy! These are extra yummy with a little grass fed butter on them.

If you are interested in learning more about essential oils contact sara@rebalancelife.com

 

Signature

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Green Chili Chicken

April 29, 2016
Green Chili Chicken

The secret ingredient in this chili is cauliflower – and you would never know it was there!!  A member of the cruciferous family, cauliflower adds fiber, vitamins, minerals, and also helps to give it some “body.”  Cauliflower is rich in vitamin C, vitamin K, and sulfur – which supports the liver.  But the real star of this dish is the tomatillos and poblano chili peppers – they are so delicious!!  My whole family loves this one pot dinner!  You could also make it in a slow cooker – but it would take longer.

Serves 6-8 people.

Ingredients:

  • 1 pound – 1.5 pounds of chicken thighs or breasts (can be bone-in or not)
  • 1/2 of a medium sized cauliflower
  • 1 quart of free range chicken broth (can be homemade, I use low sodium if using boxed) 
  • 10-12 tomatillos
  • 3-4 poblano peppers
  • 1/2 onion, chopped
  • dried oregano – about 1 tsp.
  • Optional – Trader Joes 21 Spice Blend
  • 1 can of small white beans, drained (like great northern)omit if you want a “Paleo” meal
  • salt & pepper to taste

Optional Toppings:

  • Sour cream
  • Finely chopped jalapeno
  • Grated cheese

Directions:

Note: If you don’t have time for steps 1-5 and want a quicker and easier version – you could replace steps 1-5 with a jar of green tomatillo salsa – I like the Hatch chili kind at Trader Joes.

  1. Heat oven to about 400 degrees.
  2. Remove the papery skin from the tomatillos
  3. Coat tomatillos and poblanos in oil (I use avocado oil)
  4. Put on a sheet pan in pre-heated oven for about 30 minutes – turning with tongs about halfway through. They should be roasted and slightly charred.
  5. Put the poblanos in a bowl and cover with saran wrap or a lid for about 10 mins.  Then peel off the skins, and chop.
  6. Put the cauliflower into a food processor and pulse it until it is “riced.”
  7. Sprinkle the chicken with salt & pepper (and any other seasoning you like – I like to sprinkle it with Trader Joes 21 Spice Blend)
  8. Put a large heavy bottomed saucepan on the stove and warm up about 1-2  tablespoons of avocado oil (or coconut oil).
  9. When oil is heated, put in the chicken thighs or breasts and sauté over medium heat for about 5-7 minutes, to brown the outside – remove and put on a plate while you cook the onions.
  10. Add more oil if needed first – then put the onions in the pan and sauté over medium heat until translucent, about 3-5 mins.
  11. Add back the chicken, and the broth, the cauliflower “rice”, tomatillos, chopped poblanos, oregano, a teaspoon of salt, and any other seasonings you like (I sprinkle a little 21 Spice blend usually) – bring to a boil and then once boiling, drop down to a simmer.
  12. Simmer for about 30 minutes (stirring occasionally – and smashing the tomatillos on the side of the pot to break them up).
  13. Take the chicken out (check to see if it is done through) and let cool enough so you can shred it with a fork (remove bones and skin at this time – if you used skin on, bone in).
  14. Put the drained beans in (if using) and bring back to a boil, then reduce to a simmer and cook another 5 minutes.  If you have a hand blender – you can put it in for a few seconds – this will help to thicken it up, but is not absolutely needed.
  15. Add back the shredded chicken, simmer a few more minutes – taste and adjust salt and any seasonings.
  16. Put into bowls and serve with desired toppings.
  17. Save leftovers in fridge up to 3 days.

Recipe developed by Sara Vance. All rights reserved.

Signature

 

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Detoxifying Dill Soup

March 31, 2016
Detoxifying Dill Soup

I love using fresh herbs – they really brighten up and transform a salad or soup.  As far as herbs go, dill is right up there with basil and mint at the top of my list!

This dill soup is very refreshing, and easy to make – it literally whips together in about 3 minutes! And besides the broth – this is totally raw!

Dill is a wonderful herb – and can be helpful to relieve headaches, which can occasionally happen when detoxing, it is a natural anti-fungal, and has even been found to have anti-cancer properties (learn more about dill in this article from Dr. Mercola).

Ingredients:

  • 1 big handful (about a cup) of organic baby spinach (could also use chard, kale, etc)
  • 1 cup of organic chicken bone broth (or vegetable broth for vegan) – use homemade or store bought
  • the flesh of 1/2 a ripe avocado
  • juice from 1/2 of a lemon
  • 2 celery stalks
  • 1 clove of garlic (optional)
  • small handful of fresh dill (or about 1/2 teaspoon dried)
  • Himalayan or celtic salt to taste

Directions:

  1. Warm up the broth on the stove for a couple minutes.
  2. Put the broth, garlic & greens, avocado, lemon, dill & celery the Vitamix and blend to combine.
  3. Taste & adjust salt. Add any other seasoning you desire (sometimes I add some Trader Joes 21 Spice blend).
  4. Pour into bowls – sprinkle on some alleppo peppers if you want to give it a little kick!
  5. Serve & enjoy!

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Zippy & Refreshing Ginger Lemonade

March 9, 2016
Ginger Lemonade

Do you like ginger?  Ginger root is warming and calming to the digestive tract. It can help to reduce gas and indigestion, and can even help to relieve nausea and motion sickness. It has potent anti-inflammatory and pain relieving properties, potentially even offering relief to arthritis and asthma sufferers.

GingerResearch published on September, 2015 found a compound in ginger to be 10,000x more potent than chemo against cancer cells, read more here.

I have been literally obsessed with ginger lately – it is featured in my Green Lemonade recipe, and it is the star of this fresh Ginger Lemonade – a wonderful way to include ginger in your life!

Ginger Lemonade Ingredients:

  • 1 piece of ginger root (about 3 inches long – more if you like more ginger flavor)
  • 3-5 lemons
  • 2.5 cups of filtered or alkaline water
  • a pinch (up to 1/8 tsp) of Himalayan or Celtic salt (brings out the sweetness and flavors, adds minerals and sodium – an important electrolyte).
  • Your choice of natural sweetener

Directions:peeling ginger

  1. Peel the ginger root (I use the end of a spoon to remove the peel), then grate or thinly slice it.
  2. Add the ginger to the water on the stove, bring it to a boil, then turn off the heat and cover it with a lid.
  3. Allow the ginger to steep for about 15-20 minutes.
  4. Strain the liquid through the grated or sliced ginger out (reserve to make ginger and cucumber water – see below).
  5. Squeeze your lemons into the ginger liquid.
  6. Add a pinch (up to 1/8th a teaspoon) of Himalayan salt (Don’t skip this – it brings out the sweetness and flavors, you will need less sweetener if you use the salt!).
  7. Add your favorite natural sweetener to taste – and stir to combine. Suggestions: stevia, monk fruit, raw honey, coconut sugar, organic cane sugar* or rapadura sugar – or a blend of the above).  Try 1/4 teaspoon of stevia, and 1-2 teaspoons of raw honey – taste and adjust. Start with less sweetener – you can always add more as needed (make sure you added the salt – you will need less sweetener).
  8. Pour over ice.  This is fairly concentrated – so feel free to add a little additional water if you like, or you could also add a little sparkling water if you want this to be fizzy!  This also can make a delicious cocktail. 
  9. Enjoy!!

*avoid sugar made with sugar beets – as that is typically GMO.

 

Ginger Cucumber ‘Spa’ Water:

This water supports hydration, digestion and is anti-flammatory.

Ingredients:

  • Ginger cucumber mint water2 quarts of filtered or alkaline water
  • the ginger leftover from the above recipe (thinly sliced ginger is a little prettier and less messy than the grated for the water)
  • 1/4 teaspoon of Celtic or pink Himalayan salt
  • 1 small cucumber – sliced
  • optional – a few sprigs of fresh mint – really makes it fragrant and fresh!

Put all of the ingredients into a large jar – allow the flavors to come together for a couple hours.  Strain as you pour into a glass.  Store in the refrigerator for up to 2 days.

 

Learn more about Ginger:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72

 

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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Sara’s Green Lemonade

March 8, 2016
Sara's Green Lemonade

There is nothing more refreshing and energizing in my mind than a freshly pressed detoxifying green juice!!

This green lemonade recipe is my go-to favorite juice – it features alkalizing lemons & greens, warming & soothing ginger, a little sweetness and detoxifying malic acid from the granny smith apples, heavy metals-detoxifying parsley, and the celery adds organic sodium – a very important electrolyte for proper hydration and muscle/nerve support.

Metabolism-Boosting Green Lemonade

Ingredients (makes about 24 oz. of juice):

  • 1-2 organic granny smith apples
  • Peeled ginger (I like mine to have a strong ginger flavor – so to use about a 3 inch piece)
  • 1-2 organic lemons (most of peel removed – including some of the peel adds in vitamin C and a stronger lemon flavor)
  • 6-7 organic kale leaves
  • 1 organic romaine heart
  • a small bunch of organic parsley
  • 1 small organic cucumber
  • 2-3 celery stalks
  • 1 teaspoon of avocado oil, or 2 teaspoons of chia seeds (stir in and allow to soak)*

Directions: Put everything (except the avocado oil/chia seeds) into the juicer.* Pour desired amount into a glass, save the rest in a glass jar in refrigerator up to 1 day. Stir in the avocado oil (or if using chia seeds – stir and allow them to soak 3-5 minutes before drinking).  *If you don’t have a juicer – use your blender and strain out the pulp if you like!

*Why add the chia seeds or avocado oil to this drink?
Many of the vitamins in a green drink are fat soluble, so in order for them to be properly absorbed, there needs to be a carrier – a fat source. The fat also helps to keep the blood sugar stable, which is important for a healthy metabolism. You could also have this juice with a handful of almonds, half an avocado, or you could take your fish oil supplement too!

Read more: The Key Ingredient Your Green Juice is Missing.

**Note: when making juice – I highly recommend using only organic ingredients – because each 8 oz. serving can contain 2 pounds of produce – and conventional fruits and vegetables can be treated with pesticides (especially important for the Dirty Dozen and anything that you do not remove the peel).  Also – make sure to rinse (or peel) your ingredients before juicing. **

Sara Vance Juicing

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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