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.
*A powerful blender like a Vitamix is best for this recipe.
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.
©2015, all rights reserved. Sara Vance.
It Back to School time – and one of the best things a student can do to get their brain in gear for the school day is to have a healthy breakfast.
Starting the day with a sugary breakfast is a bad idea – because it provides short-term energy, which is often followed by a crash – negatively affecting energy, mood, and brain function – not what you want in your mid-morning math class!
Instead – you want to make sure breakfast has some protein, and/or healthy fat and fiber – this will balance the blood sugar to deliver long lasting energy, balance the mood and brain function. Including some brain boosting omega 3 fatty acids too will really help to turn on the brain, boost the mood, and reduce inflammation.
No cooking required – just mix ahead, put in the fridge and they are ready to go the next day. You can also double these recipes for a larger serving.
Directions: Whisk together the milk, protein powder, cacao, nut butter, vanilla, salt, and sweetener. Pour into your jar or container. Add the oats, stir to combine. Top with banana slices and a few mini chocolate chips.
Make & bake these ahead of time, and you will have a ready to go breakfast for the next 4-5 days. Eggs are rich in an important brain nutrient called choline.
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.
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.
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!!
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.
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 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.
When I was a little girl, one of my favorite things was pumpkin bread – I would look forward to the fall when my mom would make her famous recipe – it was so moist and delicious. I still love pumpkin bread – but I don’t eat wheat or gluten any more – so I can’t make my mom’s recipe exactly.
But I di use her recipe for inspiration! This recipe is based on the pumpkin bread that my mom used to make me when I was a kid – except this one is gluten and grain free. Instead of regular flour, this pumpkin bread is made with cassava flour – which is a root vegetable that is also known as a yuca root. Cassava is both grain and gluten free!! Learn more about cassava flour.
Although it does have organic sugar, this recipe has quite a bit less sugar than my mom’s original recipe (and most other pumpkin bread recipes) – and you could probably even reduce the sugar content by swapping some 1/2 cup of the sugar for 2 Tablespoons of stevia (I might try it next time).
This recipe even passed the kid test – my kids loved it and gobbled it up (and they are not always big fans of gluten or grain free recipes)!!
Prefer banana bread? You can substitute 3 ripe bananas for the pumpkin in this recipe to make banana bread!
Cassava Flour: The Best Grain-Free Baking Alternative?
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!
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.
If you are interested in learning more about essential oils contact firstname.lastname@example.org
I could call this the “Sleepy time” drink because resistant starch (found in tiger nut flour) can support healthy sleep and stable blood sugar levels. So this would be a great bedtime snack – because it could help you get a good night’s rest! But it is also great during the day because resistant starch helps to provide long lasting energy too.
Put the liquid into the blender, add the cashew butter and blend it thoroughly to make into a milk. Add the Tiger Nut flour (and protein powder if using) and let it sit for a couple minutes to soak. Then add the vanilla, cinnamon, and pinch of salt – blend well. Add a cube or two of ice if you wish to chill it, blend again.
Pour into a glass and serve. Give this a try before bedtime and see if you don’t sleep like a baby!!
In addition to improving sleep, and energy – resistant starch can help us feel more satisfied and full, it can also benefit digestion, even potentially lowering the risk of colon cancer! To learn more about the benefits of resistant starch, and get some more recipes – sign up for my eCourse: All About Resistant Starch.
As a foodie and a nutritionist – I believe that it is possible for food to be both delicious and nutritious – it just takes a little ingenuity in the kitchen!! I love to make “upgraded” healthier version of foods – like this Wendy’s style “Frosty!
When I am choosing what I put into my body, it needs to taste great and support my body and brain to function at it’s best. Foods that are high in sugar might fit the bill on taste – but they will just make you crash and burn and feel like crap in the end. Plus, it is easy to make something taste great if you just load up on the sugar – where is the challenge in that? Overtime, a high sugar diet can lead to a host of health issues – read 20 Reasons to Break Up with Sugar to learn more.
To me, it is just not worth the impact on my health to eat high sugar foods – especially when you can make a healthier version that tastes just as good (I think this one tastes even better than the original).
This smoothie is a delicious recovery drink for athletes too!
Copyright © 2016 Rebalance Life, all rights reserved
I love making these mini omelettes in muffin tins – because they are easy and you always have leftovers. These are easy enough to get the kids involved – so why not make a batch for Mom for Mother’s Day? Bonus – because this makes quite a bit, there should be leftovers so mom won’t have to make breakfast on Monday either!!
Optional for serving:
Other good veggies to include in these: onions (I sauté these first), chopped tomatoes, red peppers, or your favorite.
Preheat the oven to 350 degrees
I am not one to drink a glass of milk for a snack – unless it is cashew milk! For some reason – I just love a nice cold glass of cashew milk. If I add a little cinnamon and vanilla to it – it is a serious treat! You could also add a teaspoon or two of raw cacao powder to make this a Mexican Chocolate Milk. This milk is great in coffee, and also quite filling and satisfying due to the healthy fats and protein. The cinnamon supports healthy blood sugar levels too.
And best of all – this recipe whips up in about 3 mins too! Why buy store-bought milk (many of which contain the questionable ingredient carrageenan) when you can make it at home in 3 mins?
Quick Cinnamon Vanilla Cashew Milk:
makes one 8 oz. glass of milk (store any leftover in refrigerator for up to 2 days)
Put everything except the ice into the blender and blend well to combine. Add in the desired amount of ice cubes – blend again – and pour into a glass. Add a sprinkle of cinnamon on top if desired. You could also omit the vanilla and cinnamon if you needed a plain/savory milk for recipes.
Want to make cashew milk using the nut (not nut butter), and find out how to increase the calcium and fiber content? Click to learn more about The Best Alternative Milk!!
© copyright 2017 Sara Vance