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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Healthier Holiday Lattes – Pumpkin Spice & Peppermint Mocha

November 6, 2016
Healthy Holiday Lattes

Do you look forward to the holiday lattes at Starbucks all year long?

People take their holiday lattes seriously – even the holiday cups are highly anticipated each year – last year when Starbucks released a plain red cup – people went crazy!  Now, in 2016 – they went with a green cup, which was meant to symbolize unity – but people are freaking out because there is no red cup (Starbucks says the red is coming).

So many people enjoy indulging during the holidays with the special holiday latte drinks. But just one grande (16 oz.) latte has more than double the added sugar than a woman should get all day (approx. 50 grams of sugar, or 12 teaspoons)! So indulging too often, can mean we are consuming way too much extra sugar…and likely getting a head start on the holiday weight gain.

So I have made over your favorite holiday drink with less sugar & less guilt, and more healthy ingredients. And for the many people who can’t tolerate or are choosing to avoid dairy – the good news is that these holiday creamers are dairy free too!!

The Pumpkin Spice Creamer:

serves approximately 8

Ingredients:

  • 2 cups of unsweetened coconut milk (look for a brand with no carregeenan – like So Delicious)
  • 1/4 cup of full fat organic coconut milk (from a can) – adds creaminess and richness
  • 3-4 Tablespoons of maple syrup or coconut sugar (or you could cut the sugar content in half by swapping out 2 Tablespoons of maple syrup for 3 teaspoons of an alternative natural sweetener like Pyure – an organic, non-GMO stevia blend. Or replace all the maple syrup with 6-8 teaspoons of Pyure)
  • 1/3 of a cup of unsweetened pumpkin puree (not pumpkin pie mix)
  • 1/2 teaspoon of vanilla extract (I prefer the kind without alcohol for this)
  • Either 1 tsp. of pumpkin pie spice  <or>  1 drop each of clove, cinnamon and ginger essential oil* (use only certified therapeutic grade)
  • Dash of Real Salt brand salt (brings out flavors and sweetness)
  • Optional – a dash of cinnamon sugar (made with ceylon cinnamon and organic sugar) to sprinkle on top.

Directions:

Put into a blender or a jar and use a hand blender – combine well. Taste & adjust as needed. Add approximately 1/4 cup to your coffee, optionally sprinkle a little cinnamon sugar on top.  Pour any extra into a glass jar and store in refrigerator for up to 3 days.

The Peppermint Mocha Creamer

serves approximately 8

Ingredients:

  • 2 cups of unsweetened coconut milk (look for a brand with no carregeenan – like So Delicious)
  • 1/4 cup of full fat organic coconut milk (from a can) – adds creaminess and richness
  • 3-4 Tablespoons of maple syrup or coconut sugar (or you could cut the sugar content in half by swapping out 2 Tablespoons of maple syrup for 3 teaspoons of an alternative natural sweetener like Pyure – an organic, non-GMO stevia blend. Or replace all the maple syrup with 6-8 teaspoons of Pyure)
  • 1 Tablespoon of raw cacao powder
  • 1/2 teaspoon of vanilla extract (I prefer the kind without alcohol for this)
  • 1 drop of peppermint essential oil* (use only certified therapeutic grade), you could replace this with a few drops of peppermint extract if you can’t find essential oil.
  • Dash of Real Salt brand salt – brings out the sweetness and flavors

Directions:

Put all ingredients into a blender (or a jar and use a hand blender) – blend to combine well. Taste & adjust as needed. Add approximately 1/4 cup to your coffee.  Optionally, grate a little dark chocolate on top (using a microplaner like this). Pour any extra into a glass jar and store in refrigerator for up to 3 days.

 

If you do decide to pop into Starbucks for a holiday latte, here some some tips to make it healthier:

  • Ask for fewer “pumps” of the syrup – go with 1 pump, or even 1/2 pump – which will lower the sugar content significantly.
  • Skip the sugar free syrups – they have artificial sweeteners – which stimulate your sweet tooth and are linked to diabetes and weight gain.  Add a little stevia if you want instead.
  • Skip the whipped cream, or if you must – ask for just a touch (it has added sugar)
  • Go for whole milk over skim – it will fill you up more, skipe your bloodsugar less, and add more creaminess – so you need less sugar.  Studies show that people who consume whole milk are less likely to develop diabetes, or become overweight than those who consume reduced fat dairy. Don’t believe me? Then read this TIME Magazine article

 

*Interested in learning more about the benefits and uses of Essential Oils?  Contact sara@rebalancelife.com.

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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This Deficiency Can be Deadly

October 14, 2016
Vitamin B12 containing foods

As someone gets older, they might fall more often, need a cane to walk, or get a little more forgetful. But what if in some cases – those things weren’t actually due to ‘old age’ – but a vitamin deficiency, that was treatable!

Vitamin B12 is important for energy, mood, memory, focus and metabolism of fats and amino acids. A deficiency can cause anemia, memory and focus issues, a sluggish metabolism, and nerve damage.  But in severe cases that are left to progress, vitamin B12 deficiency can even lead to death.

The thing about B12 deficiency – is it is often missed or misdiagnosed as other conditions like Parkinson’s, MS, or dementia. Because it often happens to the elderly, the symptoms can simply be attributed to ‘old age’. But B12 deficiency does not just affect the elderly population, it can even affect babies and young children, and it can mimic the symptoms of autism and ADHD.

Let me share a story – a couple years ago, a young girl mentioned to me that she was getting tingling and numbness in her arm. I asked her if she had seen a doctor about it. She told me yes, but that the doctors couldn’t figure out what was wrong with her. She said they eventually pulled her parents aside and told them that she was “making it up, or just saying it to get attention.”

I was stunned.

That is not something a child would make up!  Neurological symptoms should never be ignored or dismissed. I mentioned B12 deficiency to her mom, and guess what? They tested her and she was deficient. She is doing well now on B12 supplements. In fact, if she stops the supplements, the tingling and numbness comes back.

But what if she hadn’t gotten tested or supplements? The sad thing is, there are many people in a similar situation – who are being misdiagnosed or told it is “in their heads” every day.

A deficiency in B12 can cause neurological issues, fatigue, dementia, depression and other mental illnesses – even psychosis. It is linked to anemia, infertility, autistic symptoms, learning and motor delays, elevated homocysteine, clumsiness, frequent falls, and so much more. B12 deficiency is often misdiagnosed as MS, Parkinsons, dementia, and more. If left untreated, severe B12 deficiencies can even lead to death.   It can take years before symptoms of a B12 deficiency show up.

Who is at Risk?

Because B12 is only available in animal products, vegans and people who eat very little animal proteins are one of the higher risk populations for deficiency. People with inadequate levels of stomach acid, digestive issues, or who have had gastric or intestinal surgery are also higher risk for deficiencies.   People who have genetic mutations which limit their bodies ability to convert B12 to the active form can be deficient, as well as those with autoimmune conditions like pernicious anemia.

The Form of B12 Matters.

If you are currently taking a B12 supplement in your multivitamin – go take a look and see what form it is. Is it cyanocobalamin? That is one of the most common and cheapest forms – so that is why many multivitamin companies use it. But conversion of B12 in the body is not a simple mechanism, and some people are not able to convert cyanocobalamin into the useable form (such as anyone with a genetic MTHFR mutation). So the optimal forms of B12 for absorption and bioavailability are methylcobalamin, adenosylcobalamin, or hydroxycobalamin.

Curious if B12 deficiency could be affecting you or a loved one? Get tested*! You want to ask for a Serum B12 and a urinary MMA. Other tests to consider are homocysteine, serum iron, and ferritin. Find the complete list of tests to consider in the book Could it Be B12? Also, find more information and a complete list of symptoms on this site: B12Awareness.org.

Some people with digestion/ absorption problems, low stomach acid, or very low B12 levels – will benefit from B12 injections, a sublingual, or a liquid form of B12.

The B vitamins work together synergistically, so it is a good idea when supplementing to take a high quality multivitamin with the full B complex, or taking a B complex vitamin along with your multivitamin.

*Note: if you are already supplementing with B12, realize that your test results may not accurately reflect a deficiency. So if you are not supplementing and suspect a deficiency – try to get tested right away, before beginning to supplement.

Read more: Inexpensive Vitamin Treats ‘So Many Diseases’ It Threatens Big Pharma

Note: Tingling and numbness in extremities can also be a sign of diabetes, but it is important to rule out a B12 deficiency as well.

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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Tiger Nut & Cashew ‘Horchata’

September 11, 2016
Cinnamon Cashew Milk

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.

Ingredients:screen-shot-2016-09-11-at-10-00-30-am

  • 1/2 cup coconut water
  • 1/2 cup water
  • 1 rounded teaspoon of cashew butter
  • 1/2 teaspoon of vanilla extract
  • 1 Tablespoon of Tiger Nut Flour
  • cinnamon – to taste (I use about 1/4 teaspoon)
  • pinch of Real Sal
  • 1-2 cubes of ice if desired to chill
  • Optional – 1/2 scoop of vegan vanilla protein powder (such as Warrior Blend or Pure Lean Protein)

Directions:

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.

screen-shot-2016-07-12-at-5-59-35-pm

 

 

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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Super Simple Cream of Tomato Soup (Dairy Free)

June 24, 2016
Cream of Tomato Soup (Dairy free)

If you are growing tomatoes in the garden this summer – you might be looking for delicious recipes…

This cream of tomato soup is super simple – containing essentially just 4 ingredients. It is easy to make and the flavor does not disappoint.  And with the beautiful swirl of cashew cream – you would never guess that it is dairy free!!

Makes 2 main dish portions, or 4 side dish/appetizer portions. 

Ingredients:Red Tomatoes

  • 2 pounds of organic tomatoes (can be roma, vine ripe, grape, or a combination)
  • 1/2 of an onion, chopped
  • 1/4 cup of raw cashews
  • Avocado oil (can use olive or coconut oil)
  • Salt & pepper to taste – high quality like Himalayan or Real Salt
  • Water

Directions:

  1. Preheat oven to 400 degrees
  2. Put cashews into 1 cup of water, allow to soak for 15 minutes – 2 hours.
  3. Slice tomatoes in half, coat in avocado or olive oil, sprinkle with salt, place sliced side down on parchment on baking pan. Put into oven.
  4. Cook tomatoes until just starting to get brown/roasted, about 25 – 30 mins.
  5. Heat a pot on medium on stove, add in about 2 tablespoons of avocado oil, add the chopped onions, and sauté until translucent, and then a little more to slightly brown – about 10 mins. Turn off heat.
  6. Drain the cashews and put into the blender with 1/2 cup of fresh water.  Add a pinch of salt, and blend for about 2 minutes.  You now have cashew cream. How easy was that?  Pour the cashew cream into a glass container, set aside. (alternatively you could use coconut milk if you prefer to not make the cashew cream).
  7. Take the tomatoes out of the oven, and put the tomatoes (with any juices released), the sautéed onions, and add 1 cup of filtered water into the blender.  Blend until smooth.
  8. Adjust the salt, add any additional seasonings or herbs that you like.  This all can be done in advance – just put the soup in a glass container and store in refrigerator – until ready to eat at this point.
  9. Pour the soup back into the pot, bring up to a boil, and then reduce to a simmer for about 5-10 mins.
  10. Pour the soup into bowls, swirl in the cashew cream, top with extra black pepper if desired.  Add as much cashew cream as you like. 
  11. Serve & enjoy!!

Optionally – serve with sourdough or gluten free croutons. 

 

 

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 “Frosty”

June 12, 2016
The "Frosty"

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!

Ingredients:

  • 1/2 cup unsweetened coconut milk, cashew milk, or another alternative milk (you can replace this with water or coconut water if you wish)
  • 1/2 cup coconut water
  • 1 scoop of vanilla protein powder (such as Warrior Blend)
  • 1-2 Tablespoons white chia or flax seeds
  • 1/2 of an avocado (makes light and creamy and richer)
  • 1 spoonful of cashew butter (optional)
  • 1/2 teaspoon vanilla extract
  • 2 – 3 Tablespoons of raw cacao powder (use more if you want it darker chocolate, less will be lighter)
  • 1/2 of a frozen banana (I freeze them slightly green tipped – lower in sugar and higher in beneficial resistant starch)
  • a few drops of Stevia or a natural Stevia/Monk Fruit sweetener blend if you want it sweetened a little, or a touch of your favorite natural sweetener
  • Ice cubes to chill and thicken
  • Small pinch of Real Salt or Himalayan salt (brings out the flavors and sweetness and adds trace minerals – but just a pinch, so it does not taste salty!!)

Directions:

  1. Put the liquid into the blender, add the chia seeds, allow to soak & hydrate for approx. 3-5 mins.
  2. Put the rest of the ingredients into blender, blend.
  3. Add desired amount of ice to thicken, blend.
  4. Taste & adjust for sweetness.
  5. Pour into a glass, and drink (or eat with a spoon) right away.

This recipe is one of 60 recipes from the Break up with Sugar online program.

Signature
Copyright © 2016 Rebalance Life, all rights 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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Minty Fruit Salad

May 3, 2016
Minty Fruit Salad

Want to make a fruit salad that will stand out from the crowd?  This is it!  

The fresh mint and lime dressing really takes it to a whole other level.  Kind of out of this world.

Great for Mother’s Day Brunch or any other celebration – or maybe “just because!”

Get the kids involved – kids love making and eating this fruit salad too!

If you want to make the melon balls and kiwi shapes – you will need the following equipment:

Ingredients:

  • Minty fruit salad1 mini watermelon
  • 1 honeydew or cantaloupe
  • 1 pint of strawberries
  • 1 pint of raspberries or blueberries
  • 3-4 kiwi fruit
  • 3 limes
  • Mint – finely chopped (about 3 Tablespoons)
  • 2 or 3 teaspoons of raw honey (or your favorite natural alternative sweetener – like stevia or monk fruit)
  • Pinch of salt – to taste

You could add any other fruit you like to this – grapes, pineapple, etc.

Directions:

  1. Rinse the outside of the melons well (this helps to remove any potential bacteria)
  2. Slice the melons in half – and scoop out the flesh using the melon ball tool (or you can cut it into cube shapes if you don’t have a melon ball tool)
  3. Wash & dry all the berries.
  4. Slice the strawberries into bite sized pieces
  5. Cut the kiwi fruit into slices (about 4 centimeters thick).  Press the mini cookie cutter into the center – to create a kiwi shape!
  6. Put all the fruit into a bowl.
  7. Put into a glass measuring cup the juice from 2-3 limes, the honey, mint, and a pinch of salt.  Pour over fruit and stir to combine
  8. Serve & enjoy!

Or if you want to make this into a beautiful fruit skewer centerpiece – watch this video  (you don’t need the lime and mint syrup for this)

 

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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Quick Cinnamon Vanilla Cashew Milk

April 12, 2016
Cinnamon Cashew Milk

 

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)

  • 1 cup of water
  • 2 rounded teaspoons of raw cashew butter (available at most health food stores)
  • 1/3 – 1/2 scoop of vanilla protein powder (I like Warrior Blend Vanilla).
  • pinch of Himalayan salt to taste (omit if using salted nut butter)
  • vanilla extract – to taste (I like about 1/2 teaspoon)
  • cinnamon – to taste (I prefer Ceylon cinnamon – and used about 1/4 teaspoon)
  • 2-4 ice cubes (to make milk cold)

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!!

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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