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.
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.
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.
Optionally – serve with sourdough or gluten free croutons.
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
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.
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)
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.
© copyright 2016 Sara Vance