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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Make Ahead Breakfast – Overnight Oats

August 22, 2017
Overnight Oats

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.

Overnight Oats

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.

Chocolate Nut Butter

  • 2/3 cup non-dairy milk – such as coconut, almond or pea protein milk
  • 1/2 cup whole rolled oats
  • 1 teaspoon of vegan vanilla protein powder (I like Warrior Blend vanilla)
  • 1 teaspoon of raw cacao
  • 1-2 teaspoons of Nuttzo 7 seed nut butter (contains 900 mg. of ALA omega 3 per serving!)
  • 1 teaspoon natural sweetener like honey, maple syrup, or organic stevia to taste
  • Splash of vanilla
  • Dash of high quality unprocessed salt – I like Real Salt brand
  • Banana slices
  • Dark chocolate chips

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.

Brainy Mango Peach

  • 2/3 cup non-dairy milk – such as coconut, almond or pea protein milk
  • 1/2 cup whole rolled oats
  • 1 teaspoon of vegan vanilla protein powder (I like Warrior Blend vanilla)
  • 1-2 teaspoons of Barleans mango peach
  • 1 teaspoon natural sweetener like honey, maple syrup, or organic stevia to taste
  • Splash of vanilla
  • Dash of high quality unprocessed salt – I like Real Salt brand
  • Mango chunks
  • Optional – coconut flakes

Some other great make ahead breakfast ideas for kids:

Egg cups

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.

Superfood Smoothies/drinks:

  • Mint Chip Shake – tastes like dessert, but healthy enough for breakfast!
  • Blue Brain On Milk: Serve this amazing brain-boosting milk alongside your breakfast, add it to your smoothie, or as a meal replacement.  Blue green algae may help boost focus, attention, mood, and energy.  See 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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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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Spaghetti Squash Garlic “Noodles”

July 12, 2016
Spaghetti Squash "Garlic Bread"

It’s official.  I’m obsessed with this recipe.  I seriously daydream about it.

Now, if we are being honest here, there are no actual “noodles” in this recipe…but when you taste it, you won’t care.

I almost called this recipe Spaghetti Squash Garlic “Bread“, because this recipe tastes just like garlic bread well, without the actual bread part. But since spaghetti squash is kind of like spaghetti, I thought calling it garlic ‘noodles‘ was less of a stretch than garlic bread in this case. 

Bonus – this recipe is super simple, it is great as a side or a main course, and it is also good leftover!

And did I mention…?  It tastes like garlic bread!!  Yeah, I think I probably already did mention that…

For someone who has been gluten free for a long time, getting to have garlic bread without the bread is the bomb.com!!

Ingredients:

  • 1 spaghetti squashReal Salt Garlic Salt
  • Approx. 2 tablespoons of avocado oil*- enough to coat the squash
  • Garlic salt (my favorite is Real Salt brand, because it is unprocessed, mineral-rich high quality ‘real’ salt) – to taste, but don’t be stingy!
  • Grass fed butter (such as Kerry Gold)  – to taste  (I used roughly 1 tablespoon per 1 cup serving)
  • Parmesean cheese- freshly grated –  to taste (I used about 1 Tablespoon per serving)
  • Optional – fresh chopped parsley or basil and Aleppo pepper flakes (or red pepper flakes) – to taste. 

Directions:

  1. Preheat oven to 400 degrees.
  2. Slice squash lengthwise, and coat with avocado oil (*you can use olive oil if you can’t find avocado, but I like avocado because it can withstand higher heats without oxidizing).
  3. Lay the cut side down on a glass baking dish or a sheetpan (you can use parchment if you prefer).
  4. Poke the squash a couple times with a knife (helps to cook faster this way)
  5. Put into the oven and cook until fork tender, about 30 mins.
  6. Scoop out the seeds, and then using a fork – pull out the flesh – it should look a little like noodles.
  7. Stir in some grass fed butter (olive oil if going vegan), sprinkle on some garlic salt, and grate some fresh parmesean cheese.  Add some aleppo peppers and some fresh chopped parsley or basil if desired.  What are aleppo peppers?  Well, they kind of like red pepper flakes, but milder – so they add just a touch of spice, but not too much.  I sprinkle them on pretty much everything – they are especially good on roasted veggies.
  8. Serve and enjoy!!
  9. Save any leftovers in the refrigerator up to 3 days.  To reheat, just warm up a saucepan with some grass fed butter, add in the squash and seasonings, and stir for a couple of minutes until warmed.  Serve & enjoy.

Two other great ways to top spaghetti squash are marinara sauce and pesto.

 

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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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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)

 

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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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Raisin “Bran” Muffins (gluten & grain free)

January 22, 2015
Bran-muffins

A few years ago, I used to be a wheat-loving gal. I pretty much sustained myself on it – most mornings I would have a high fiber cereal for breakfast, a sandwich on whole wheat for lunch, pretzels for a snack, and quite often pasta for dinner.

After years of trying to figure out what was causing my laundry list of health complaints (joint & muscle aches, foggy brain, thyroid issues, fatigue, general puffiness, etc), I finally found significant relief by giving up gluten and wheat, and increasing my intake of inflammation-lowering omega 3s. Although the transition was not easy initially (what change is easy??)…now, I can’t imagine eating that way anymore!  Instead of cereal I usually start my day with a superfood smoothie with energy and mood-boosting chia seeds, I have salads or soups instead of sandwiches, and zucchini pasta in place of regular pasta.

But I will admit, there are a few things that I do miss…and I know this might sound like a weird thing to be longing for, but I used to love me a good raisin bran muffin!  And for some odd reason, this morning, I had a hankering for one!

When I realized that I had a bag of ground flax in the fridge, some organic eggs, virgin coconut oil and coconut palm sugar – I decided to see if I could whip something up that resembled my beloved bran muffin.  And guess what?  They turned out great*, I’d say better than regular bran muffins!!  And best of all – because these are made with flax – they are inflammation-lowering and high in brain and mood boosting omega 3s!

Raisin “Bran” Muffins – made with flax (free of wheat, gluten & grains)

Ingredients:

  • 3 organic eggs
  • 1/4 cup coconut oil (melted)
  • 1/4 cup coconut sugar (could use a combination of coconut sugar and stevia if you like)
  • 2 Tablespoons water or non-dairy milk
  • 2 teaspoons of vanilla extract
  • 1 cup of ground flax meal
  • 1 Tablespoon of ground cinnamon
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon high quality salt (like Himalayan)
  • 1/2 cup raisins (you could add 2/3 cup if you like more raisins)

Directions:

  1. Preheat oven to 350 degrees.
  2. Melt the coconut oil.
  3. Lightly grease mini-muffin pan with some coconut oil (or line with muffin papers)
  4. Mix together the eggs and coconut sugar till well combined, then add in and mix together the rest of the ingredients – folding in the raisins last.
  5. Put into prepared muffin tin and put into the preheated oven.
  6. Bake for about 15 mins.
  7. Remove and allow to cool.
  8. Serve & enjoy!  These are extra yummy with a little grass fed butter on them, or a little organic raspberry jam. 

*Boy, do I love it when my kitchen experiments come out great the first time (because let me tell you – I have had more than my share of missteps – especially when it comes to baked goods)!!

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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