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:
You could add any other fruit you like to this – grapes, pineapple, etc.
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.
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!!
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).
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.
Research 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:
*avoid sugar made with sugar beets – as that is typically GMO.
Ginger Cucumber ‘Spa’ Water:
This water supports hydration, digestion and is anti-flammatory.
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:
I had a big bunch of mint and a fresh pineapple, and some coconut in the freezer – so this morning I whipped up this pineapple mint smoothie – it was absolutely delicious and refreshing, it made me feel like I was in the tropics!! Pineapple, mint, coconut and chia seeds all support healthy hydration and digestion. I think this will be a new staple for Summer/Spring for me, and I hope for you too. This recipe is dairy-free, vegan and gluten free.
Put the coconut water and chia seeds into the blender – allow to soak. Add in the rest of the ingredients and blend to combine. Add in a handful (or whatever amount desired) of ice cubes and blend. Serve immediately!
*Note: If you are prone to getting canker sores from pineapple, you might want to substitute mango for the pineapple in the smoothie recipe.
Save your pineapple core in the refrigerator or freezer – I am posting a recipe tomorrow that will make use of the core!
I love pumpkin. In fact, I always say it doesn’t really feel like Fall until I get a taste of pumpkin. Did I mention that I absolutely LOVE pumpkin? Pumpkin is part of the winter squash family, which are rich in immune-boosting beta carotene, lutein and zeaxanthin. And are also an excellent source of vitamin C and fiber – which most of us are not getting nearly enough of. Want to learn more about the myriad of health benefits of winter squash? – visit WH Foods.
So considering all that – a pumpkin spice latte should be good for us, right?
Not so fast…since there is usually no actual pumpkin in most pumpkin spice lattes, plus there is also over 50 grams of sugar (that is 12 teaspoons – double what an average woman should get all day long)! And that is not the whole story – the Food Babe recently revealed in this article – that in addition – the Starbucks version is made with a caramel coloring that could be harmful to our health, uses genetically modified ingredients, artificial flavors, and preservatives and sulfites. Yikes!
Now that we got the bad news out of the way…ready for the good news? It is pretty easy to make your own pumpkin spice latte at home! You just need some coffee, pumpkin puree, natural sweetener, and your favorite non-dairy milk!
You can make a small batch of this for yourself, or the full batch to feed a crowd. And to make this even easier? Make it ahead and put it into a crock pot for a Thanksgiving treat your guests will love – a bonus – your house will smell terrific.
Not a fan of coffee? Not to worry – this is delicious as a chai tea pumpkin latte too (I love to make decaf chai lattes for dessert in the evening)! Just brew (decaf or regular) chai tea, and top with the pumpkin creamer (and optionally foamed non-dairy milk and cinnamon).
Serves 12-14 people
*To make cashew milk – soak raw cashews for about 1 hour to overnight, drain, and put the cashews into a blender with filtered water. For a richer more cream-like texture – start with a 1:1 ratio and adjust from there. For milk, it usually is a 1:2 ratio cashews to water, add more if you want it thinner. Add a pinch or two of salt, taste & adjust. Blend on high for a few minutes until very smooth. You can strain through a fine sieve or cheesecloth if desired.
My son loves soup. You name it, he loves it. Chicken noodle, clam chowder, beef stew, lobster bisque, miso, lemon artichoke chicken, and even cream of broccoli soup. Sometimes we stop at Whole Foods for a snack, and more often than not he has – you guessed it – soup! The other day we were stopping in for a cup of soup when I saw it – broccoli cashew soup! Wow – what a cool idea, a dairy free cream soup made with cashews. We had a little taster, and both loved it. The lightbulbs started going off – oh the things I could make with cashew cream – cream of broccoli, clam chowder, alfredo…. I couldn’t wait to put my chef hat on, and give it a go myself. In fact, we had had broccoli with dinner the night before, and as I always do – I made extra, so I had some steamed broccoli already in the fridge. I grabbed some cashews, chicken stock (I love this new chicken bone broth from Pacific foods), and we were off. This is the delicious result!
Creamy Broccoli Soup:
Store any extra soup in the fridge for up to 3 days.
I am a big fan of smoothies – so much so, that I have a smoothie for breakfast most days of the week. But sometimes, I just want to mix it up a little – and need a little something special. Let me tell you, this Pitaya Bowl does not disappoint!! And the best part – it is so easy to whip up!
Pitaya is another word for dragonfruit, which is the fruit of a cactus plant. A beautiful exotic fruit, dragonfruit can either be whiteish (pitaya blanca), or a deep dark fuchsia color (pitaya roja). The benefits come both from the seeds (rich in healthy fats), and the flesh of the fruit (of which the deep pink variety edges out the white as far as nutrition).
Photo credit: Fruits Benefit Health (visit to learn more about dragonfruit).
Pitaya Bowl Ingredients:
Note: this recipe is best with a Vitamix or another powerful blender that has a tamper tool that can be used to stir while blending. It should be thick – like the consistency of sorbet.
Some Suggested Toppings (the first 3 are in the pictured recipe):
Soak cashews in water for 10 mins (up to 6 hours), drain water. Put everything into Vitamix or blender (except ice). Blend to combine well, using tamper to stir. Add ice as desired to thicken, blend well, stirring. Spoon mixture into a bowl, add desired toppings and serve immediately.
One of the most interesting things about sweet potatoes, is that despite having “sweet” in their name, and tasting sweet, they are low glycemic. Low glycemic foods gradually raise your bloodsugar. Sweet potatoes spike your bloodsugar significantly less than a regular white potato!
They are a nearly perfect food with high fiber, rich in vitamins like beta carotene (which gives it’s flesh the rich orange color), and have been shown to aid in recovery for athletes. Read 15 Superfoods for Peak Performance to learn about how sweet potatoes and other foods are good for performance and recovery.
I actually prefer yams over sweet potatoes, because they are darker in color, which means richer in vitamins and nutrients (sweet potatoes and yams are often used interchangeably and confused). So this recipe should really be called yam pie – but that does not sound as good.
Last night we had roasted sweet potatoes and I sprinkled on some cinnamon and swirled in some applesauce into them. It was so good – it tasted like a cross between apple and pumpkin pie. So today I decided to recreate that yumminess with a Cinnamon Apple Sweet Potato Pie smoothie!
Cinnamon Apple Sweet Potato Pie Smoothie:
Whip this up before heading to the gym, because it is chock full of superfoods for peak performance!!
* Cinnamon is a wonderful spice for supporting healthy blood sugar levels. The more common form of cinnamon sold in the United States is cassia cinnamon. Cassia has coumarin, a compound that is toxic to the liver in high doses. Although less common in the U.S., Ceylon type of cinnamon is considered “true” cinnamon, and it does not contain coumarin. It might be a little more expensive, but I find Ceylon to be milder, a little sweeter, and more complex – definitely the best cinnamon choice!
Artichokes do not get the credit that they deserve as a superfood. But their antioxidant capacity puts them in the top four vegetables and seventh overall according to a study conducted by the U.S. Dept. of Agriculture. The Artichoke, also known as cynara, is a member of the thistle family, a group of flowering plants that have sharp leaves (and also Winne the Pooh’s friend Eeyore’s favorite food!). The edible part of the plant is the flower base which if allowed to blossom, can create a beautiful huge purple flower.
A wonderful spring vegetable that are packed with phytonutrients, artichokes were prized in Ancient Roman times as an aphrodisiac. A wonderful natural remedy for elevated cholesterol, the artichoke doesn’t just lower cholesterol, it optimizes it – lowering LDL levels, and raising HDL levels. A double-blind placebo controlled German study found 1,800 mg of artichoke extract to lower LDL by 22.9% in just 6 weeks (compared to 6% in the placebo group), read more! Artichoke is also supportive of liver detoxification, which is important for healthy cholesterol levels, hormone regulation, and much more.
Although most people’s favorite part of the artichoke is the heart, the leaves contain the vast majority of the cynarin, which offers the powerful health benefits. You can buy the extract, or artichoke supplements, but one of the best ways to extract the nutrition is to make organic artichoke tea.
The green liquid left in the pot that most people throw away after you cook an artichoke is basically artichoke tea!
Note: if your tea is a drab brownish green color, you might have overcooked it. Sometimes, the tea will start out a lightish green and will brighten in the refrigerator over a few hours.
Artichoke tea supports the liver to cleanse by enhancing the excretion of unwanted toxins in bile. When the liver is better supported, it can help to improve hormone regulation, and improve the quality of the skin:
The above recipe is one of the over 50 recipes in Sara’s book The Perfect Metabolism Plan.
Note: Persons taking prescription medications or with an existing health condition should consult a doctor before taking the above foods, herbs, vitamins or supplements to be sure there are no interactions. Do not stop taking your prescription medications without consulting your doctor.
© copyright 2016 Sara Vance