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 Summer Cocktails

June 27, 2017
"Skinny" Summer Cocktails

Note: these recipes contain alcohol and are for ages 21 and up.  You can also make these “virgin” cocktails by omitting the alcohol.

Hot steamy Summer nights just seem to call for a summery cocktail.   But did you know that a typical 8 oz. margarita has about 8 teaspoons (or more) of added sugars???  That’s more than a woman should have all day! Plus, a lot of drink mixes have preservatives, colorings, and other stuff that we (or our livers) don’t need.

That’s why I am sharing my 3 favorite Summer cocktails – these are all very simple, and “upgraded” versions of Margaritas, Mojitos, & Moscow Mules!

hey, why do all the best Summer drinks seem to start with “M”?

Mexican Mule

The Mexican Mule

My version of a Moscow Mule is actually technically a “Mexican Mule” – because instead of the traditional vodka, I like to use tequila.  In fact, I am using tequila for all of these drinks, because tequila has some unusal benefits that other alcohols don’t have.

Read: 10 Surprising Benefits of Tequila You Never Knew to learn more about the unique health benefits of tequila (note: make sure you choose a good quality tequila, and moderation is also key!)

  • 1. 5 oz. tequila (good quality, blanco – such as Casamigos)
  • 7 – 8 oz. of Zevia ginger beer mixer (1 can) – which is a zero calorie stevia-sweetened soda mixer
  • 2 oz. fresh lime juice (about the the juice of 1 lime)
  • A slice of lime for the rim
  • Ice

This drink is traditionally served in a copper mug – if you like, you can chill it in the freezer for 5-10 mins before making this to keep your drink nice and cold. Pour all into the cup, stir to combine, add ice.  Serve! How easy is that?

The Classic Margarita

  • 1.5 oz. tequila (good quality, blanco)
  • 1 oz. lime juice
  • .5 oz. orange juiceAgave Five
  • 1 oz. Agave Five Syrup from Madhava.  (organic, and less than 5 calories per serving)
  • 1 oz. cold water (sometimes I like to use sparkling – I know it’s not traditional)
  • Ice
  • Lime and Real Salt or Tahin for rim of glass

If salting, prepare your glasses first. Rub a lime wedge around the rim of the glass, then pour some salt or Tahin on a plate, and roll or dip the glass into the salt or Tahin.

Mix all your ingredients, shake or stir, pour over ice into glasses. Serve!

The Coco-Mojito

Usually a mojito is made by muddling the mint and sugar, and then mixed together with rum and sparkling water.  Again – I am swapping the traditional rum for tequila in this drink – because I just prefer tequila.  You can use the traditional rum if you prefer.  And I am hitting the “Easy Button” – by skipping over the muddling and using KeVita Mojito – a probiotic beverage that is dairy free, naturally sparkling, and delicious.  Each bottle of KeVita has 4 billion CFUs, and 4 strains of probiotics- good for the gut, mood, and immunity. Many of their flavors make delicious and probiotic mixers – their Lemon Ginger is delish, and so is the Mango Coconut!KeVita Mojito

Mix into a glass, add the mint sprig and ice – and voila!

The Essential Sparkling Citrus Cocktail

Out of citrus fruit? No problem – as long as you have citrus essential oils!Essential Citrus Cocktail

I love my doTERRA essential oils in the summer.  I add a drop to sparkling water all the time – it is a refreshing treat.  You can also make a really clean cocktail this way too.

  • 1.5 oz.  tequila (good quality, blanco)
  • 7 oz. sparkling water
  • 1-2 drops* of your favorite essential oil – I like lime, grapefruit, wild organge, lemon – or a combo of two.  Make sure to only use the highest quality food grade essential oils, such as doTERRA*.
  • Optional – stir in 1 teaspoon of Madhava Agave Five Syrup to slightly sweeten. You could also add a mint sprig to decorate if you have it!

Shake and pour over ice; or stir together ingredients into a glass, add ice & serve!

*essential oils are very powerful – all you need is a drop of two!

*Please remember if you do choose to drink alcoholic beverages, to do so in moderation & responsibly. The word “intoxification” means – we have literally ‘made ourselves toxic.’ Ethanol is metabolized into acetaldehyde, which is a toxin that is eventually broken down into acetic acid to be excreted from the body. If we consume more alcohol than can be broken down to acetic acid, the body will be experiencing the negative effects of the acetaldehyde in our blood and tissues. Excessive drinking overtime can raise our risk for developing cancer, nutrient deficiencies, digestion issues, and heart attack.

Learn more by reading these Natural Hangover Prevent Tips

Also- 20 Signs Your Liver Might Need Some TLC

Interested in learning more about doTERRA essentail oils?  Let me know!

 

 

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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