5-Minute Cacao & Superfood Smoothie

Recipe by Pauline Hanuise

My parents just came back from Africa with heaps of fresh coconut flesh for me. As soon as I got back home with it, I couldn’t help but whip up an amazing superfood smoothie for the whole family.

Here’s what I came up with, and I promise you’ll love it!

5-Minute Cacao & Superfood Smoothie5min Superfoods Smoothie

(Serves 2)

Ingredients

  • 1.5 cup coconut water
  • 1/2 cup coconut flesh
  • 1/2 banana
  • 1/2 cup of your favorite berries (here I’ve used frozen raspberries)
  • 1 Tbsp. hemp powder
  • 1 Tbsp. cacao powder
  • 2 Tbsp. chia seeds
  • 1 Tbsp. maca

Toppings

  • Pistachios
  • Hemp seeds
  • Cacao nibs

Directions

Blend all ingredients into your high-speed blender until well combined and serve with your favorite toppings. Here I’ve used pistachios, hemp seeds and cacao nibs for toppings.

Want more recipes like this? You can download your free copy of my Healthy & Happy People recipe book here.

Pauline HanuisePauline Hanuise is a certified Holistic Recovery & Health Coach. Featured by Cosmopolitan as one of the top 5 healthy women you should know, she believes everyone deserves freedom over food, health & happiness. Having recovered from 15 years of struggles with full-blown bulimia, she is now dedicated to help people making peace with food and get a better life. She is the creator of the health and wellness website paulinehanuise.com and the Facebook community ‘Respect Yourself‘. She is also the founder of the “Make Peace With Food, Change Your Life” project, where she empowers women to live a better life.

Sprouted Quinoa Salad Recipe

Sprouted Quinoa Salad Recipe

Salads are great all year round but they are especially fitting for hot summer days.

Here is a great recipe that requires a bit of prep for sprouting but it’s so worth it! If you’re new to quinoa then you’ll discover that soaked and sprouted quinoa is even easier to digest than regular quinoa. There’s just something about awakening those enzymes that makes it easier on our bodies to digest and enjoy!

Sprouted Quinoa Salad

Basic Sprouting Guide

1. Place the quinoa in a bowl with water overnight.
2. The next morning pour the bowl in a cheesecloth bag (or nut milk bag). This will remove the water.
3. Then run the back under the faucet for another minute to rinse the quinoa. Place the cheesecloth bag back in the bowl (or a bigger bowl since it will expand!).
4. Keep the bowl on the counter, unless you live in a super hot climate that might cause mold to grow quickly.
5. Rinse the bag under water every morning and night.
6. The sprouting process should only take a few days, feel free to eat the sprouts when you choose. The length of the “little tail” is totally up to you!

For the salad, chop up the following vegetables:

• 2 Stalks celery
• 1 Tomato
• 1/2 Cucumber
• Chopped marinated mushrooms
• 1 Red bell pepper
• 1 bunch of parsley

Toss everything together with some olive oil, the juice of half a lemon, and a little sweetener like stevia or raw honey.

5 Inventive Ways to Use Herbal Teas

 Byline: Dr. Tonia Winchester

Dr. Tonia Winchester, on tea, self care and nourishmentI love tea. As a naturopathic doctor I often recommend my patients include certain herbal teas as part of their treatment plan. Teas contain amazing plant molecules (geek alert: called phytochemicals) that can support the body’s immune function, hormone balancing, and digestive processes. Also, non caffeinated teas can be included as part of your water intake for the day.

I think there is something really special about preparing a cup of tea for yourself. It’s nourishing to the soul, and nutritive to the body. That’s a double whammy of goodness.

Sometimes people can get bored of just drinking tea. Especially the same tea over and over again.

I’ve come up with inventive ways to get the nutrients of the tea, without having to “drink” the tea in the typical way. It’s like tea accessorizing. Fun eh?

5 Ways To Enjoy Herbal Teas

1. Instead of drinking it hot, drink it cold

This is especially great on hotter days. Often I’ll add lemon to my leftover tea from the night before and drink it first thing in the morning.

2. Freeze it as ice cubes (or popsicles)

This is another good one for the summer, but can be done at any time of year. Where do we typically put ice cubes? Well, in beverages of course. But also smoothies. Toss the tea cubes in there, and blend. Mint and ginger teas are great for this. Add them to stevia sweetened lemonade.

3. Add tea to your smoothies as the liquid base

This is another great use of last night’s left over tea. Instead of nut milks or juice, use tea for your smoothies. Fruity teas work well here, but you can also use green tea, and rooibos. Here’s a trick of the trade. If you want the antioxidant benefits of the green tea without the caffeine, steep it below 85 degrees Celsius (185 degrees Farenheit).

4. Include tea when you’re cooking grains

Combine it with water to make, rice, or quinoa, as examples. Savory teas are great options here. Make a tea out of your favorite culinary herb. Try parsley, sage, or oregano. Actually anything in your cupboard will have medicinal properties. Most are antimicrobial (they kill bugs). Rosemary is particularly good for the brain and liver. I call it the herb of remembrance. My husband calls it the herb of chicken. Lemon balm (a member of the mint family) tea is a great way to cook your morning oatmeal. Both plants are very soothing to upset digestive systems especially when the symptoms (pain, discomfort, gas, bloating, diarrhea, IBS,) are related to stress and nervous tension. Soothing to the body and mind.

5. Combine with water or stock to use as the base for soups or stews

Culinary herbal teas are a great fit here too. Chop up garlic finely and boil in a covered pot for 20 minutes. You’ve just made a decoction – a tea made from harder parts of plants such as roots and bark. Include your garlic tea in the soup pot instead of sauteing the garlic (you can also use an onion). If we’re being technical, all stocks are really just decoctions, so you can get creative here.

I promised you 5, but I’m giving you a bonus. All the above options were for consuming tea. But there is another great way to use tea – as a compress. It’s a way to get the medicinal benefits of the herbs into the body through the skin.

How to make your tea compress

  1. Make tea
  2. Dip clean face cloth (or fabric) in tea
  3. Wring out cloth
  4. Apply to area of concern

Compresses can be done hot or cold. Just make sure you don’t burn yourself!

4 examples of tea compresses:

  • Use a lavender tea compress at the shoulders and neck to reduce tension, induce calm and relieve headaches
  • Apply comfrey tea compress to wounds, sores, injuries
  • Place a chamomile tea compress over abdomen to calm down an irritated belly (great in combination with your lemon balm oatmeal
  • Drape a thyme tea compress over the chest for coughs, colds, and built-up phlegm

 

Dr. Tonia Winchester, naturopathic physician, self care activator, healthy and purposeful living revolutionaryDr. Tonia Winchester believes that healthy, happy people doing what they love, contributes to a more peaceful world. As a Naturopathic physician, mind-body healer, and self-care revolutionary she teaches busy, super-women how to make time for what is important by teaching them how to look after themselves. She’s been featured on local news and radio programs, and joyfully edutains her audience about healthy and purposeful living at drtoniawinchester.com

3 Mom-Tested Tips for Picky Eaters

mom tested tips for picky eatersByline: Ashley Srokosz

A few short months ago, I was that Mom who couldn’t stop from telling everyone how my son eats whatever we put in front of him with gusto.

How we don’t make him special meals.

How he even eats, wait for it, kale.

Then he hit 20-months old, started using the independence lobe of his brain and decided that he only wanted to eat noodles (“noni”), pizza (“pipa”), toast (“toastie”, don’t ask me where he got the “ie” at the end from) and cereal. Basically, carbs, carbs, and carbs, with a little tomato sauce thrown in for good measure.

I stayed strong for the first week or so and refused to make him just those 4 things rotated at every meal. He must learn to eat real food. He must eat what we eat.

Not only did he refuse to eat any of these meals, but he also threw all of the food on the ground for good measure.

The words “little jerk” came to mind more than once (and no, I didn’t call him that to his face, he’s repeating everything we say right now!).

After those first panic-inducing 7 days, with worries like:

– Will he ever eat a vegetable again?
– Will this affect his growth?
– Is this just a phase?

I figured out three sure-fire ways to get something other than a bread product into my new picky eater.

3 Tips for Picky Eaters

1. Roast them (the veggies, not the picky eaters):

I figured out that my son wasn’t being picky with taste as much as with texture and chew-time. He takes after my husband in the sense that if he can’t swallow something after 3 chews, he doesn’t want to swallow it. Grown-ups and older kids learn not to eat those foods and get labeled picky eaters, but my son still puts it in his mouth, chews it a few times, and then spits it back out. It’s like he’s a vampire, sucking all the blood out of the locally-sourced, grass-fed organic steak that we regularly have for dinner.
This was definitely a problem when we started getting bags and bags of snap and sugar peas in our CSA delivery. While cruising Pinterest one day, I came across the idea to roast the peas, which I’ve never seen before. After a little coconut oil, salt, pepper, and 20 minutes in a 450 degree F oven, those babies were sweet and tender, and just the right amount of charred. I consider this a perfect solution for both picky eaters and the “only meat and potatoes” men in our lives, all in one dish. I’ll totally be trying this when beans come into season too.

2. Puree them into pesto:

I’ll let you in on a little secret – I’m a holistic nutritionist who hates green smoothies. There, I said it. I prefer to eat my food instead of drinking it and I’m hungry 20 minutes after drinking one. It just doesn’t work for my body type (not to say it won’t work for yours. Remember, 7 billion diets for 7 billion people). So what was I to do with half a garden of kale all needing to be picked from our garden at once?
Pesto. Since we didn’t have enough basil, it was a perfect opportunity to experiment. I figured my son wouldn’t eat it, and I didn’t want to waste it, so I made him his “noni”, and left half of them plain and the other half with pesto. To my utter shock and amazement, he literally sucked the pesto off of the noodles. Total score. We now eat kale pesto (recipe below!) at least once a week for dinner, and I make huge batches and freeze them in ice cube trays for quick lunches. I love that he’s getting lots of green veggies without me having to hide them in tomato sauce or lasagna. Mix it up with arugula, watercress, or mild spinach for those really picky eaters. I also use it for pizza sauce, since too many tomatoes gives my son a rash around his mouth.

3. Peel them into ribbons:

Our little picky eater won’t eat carrot sticks, and he won’t eat shredded carrots, but he will eat carrots that I peel into thin ribbons! Well, to tell the truth, he eats most of them. That is, until he shoves so many into his mouth that they take too long to chew (see #1 above). The fact that he even eats any is enough for me. When zucchini comes into season, I’ll be using the same technique, and I’ll maybe even get wild and try it with parsnips in the fall.

Here’s the super simple recipe for my secret green sauce:

Kale Pesto Recipe

pesto

Prep time: 5 minutes
Serves: 4-6 people

Ingredients

  • 2 cloves raw garlic, peeled
  • 2 cups kale, washed and stems removed
  • 1/2 cup hemp seeds
  • 1/4 to 1/2 cup extra-virgin olive oil
  • 1 tsp real salt (Himalayan pink sea salt, Celtic grey sea salt, Redmond’s Real Salt)
  • 1/2 tsp freshly ground black pepper

Directions:

  1. Start cooking your pasta. Meanwhile, make the pesto
  2. Put the raw garlic in a food processor. Process until finely chopped.
  3. Add the kale and hemp seeds. Process for 10 seconds until chopped.
  4. Slowly drizzle in the olive oil while the processor is running until you reach your desired consistency. Use 1/4 cup of olive oil for thicker pesto, and 1/2 cup for thinner pesto.
  5. Add salt and pepper, process for another few seconds.
  6. Drain your cooked pasta.
  7. Add about 1 tsp per serving to the hot pasta, and mix well.
  8. Serve with a side salad or some fresh sliced tomato drizzled with olive oil and balsamic vinegar and sprinkled with sea salt.

Notes:
– substitute pretty much any other nut or seed for the hemp seeds/hearts
– substitute pretty much anything green for the kale, such as spinach, Swiss chard, arugula, watercress, or the classic basil
– substitute garlic scapes for the regular garlic

What’s YOUR favourite way to expand the repertoire of picky eaters?

Cheers smallAshley Srokosz is a Registered Holistic Nutritionist, meal planning mediator, and founder of lovewhatyoueat.ca, who helps busy mamas avoid spontaneous combustion by solving the never-ending “what’s for dinner?” debate.

Click here to get your free guide “6 Steps to a Stress-Free Supper”, complete with a 3-day whole foods meal plan, weekly planner, and done-for-you grocery list PLUS a booty-shaking Party in Your Pantry playlist

 

Delicious Anti-inflammatory Juice

anti inflammatory cabbage juice recipeByline: Wally Brown

Do you hate eating cabbage? If you are anything like me, then you may not consider cabbage to be one of the better tasting vegetables. But with all of the wonderful health benefits this cruciferous vegetable can give your body it really is worth it to get as much of it as you can in your daily diet.

Red or purple cabbage is loaded with compounds called anthocyanins which have been shown to be an effective anti-inflammatory. If that’s not enough reason to start eating more cabbage, the glucosinolates found in in cabbage have also been shown to help prevent cancer.

So what is the easiest way to get a lot of cabbage for better health if you do not like smelling or eating cabbage? Juicing! You can juice up quite a bit of cabbage in the recipe below and you are not going to taste a thing.

This juice is packed with so many helpful micronutrients that do your body good and it tastes so good you are not going to have any problem getting it down as often as you feel like.

Purple Cabbage Anti-inflammatory Juice Recipe

Ingredients:

Makes 500 ML

  • 1 wedge purple cabbage (about 1/6th whole cabbage)
  • 1 medium or large beet
  • 1 lime
  • 1 medium apple of your choice
  • 4 – 6 large carrots
  • 4 – 6 stalks celery
  • Ginger to taste (I use about 2 – 3 inches)

Optional Ingredient

Most of us do not get enough green leafy vegetables in our diet. For some people, an all green juice can be overwhelming, but this juice is a perfect way to add some great greens without any sacrifice in taste.

  • 2 – 3 large leaves of your favorite chard greens or kale

Just add all of the ingredients in your favorite juicer and enjoy. The lime and ginger really make this juice stand out and taste fresh and clean. Try this juice first thing in the morning to give you an awesome jumpstart on your day and you will feel great.

 

Wally BrownWally Brown is a weight loss and health writer at The Weight Loss Lie where his goal is to help people lose weight and be healthier than they have ever been. Find him on Twitter and say hello.