Collagen Boosted Hot Chocolate

They say that chocolate is the best carrier of any medicine + I must say I agree! Add chocolate to anything + it will always taste great going down.

We love making chocolate elixirs on cozy winter evenings. It’s a great way to get in our collagen, medicinal mushrooms + more! Did you know that some species of mushrooms have medicinal properties?! Several are also adaptogens, meaning they help your body adapt to stress. Adaptogens increase the body’s resistance to stressors, including physical, emotional, chemical + environmental. Cool right?!

Choose This, Not That: Salad Dressing

how to choose a healthy salad dressing

Salad dressings can liven up a meal and make veggies/salads more tolerable BUT most are loaded with:

• inflammatory omega-6 fats (i.e. canola oil, soybean oil)
• added sugar
• high fructose corn syrup
• artificial sweeteners
• artificial preservatives
• artificial colors and flavors
  
  

To learn more about how these additives can impact your health, check out this A to Z Food Additive Glossary.

Instead of typical dressings like Hidden Valley Ranch or Kraft Thousand Island, try the homemade recipe below or either of the healthier brands pictured above. Primal Kitchen is my go-to — their Green Goddess dressing is delicious!

Creamy Avocado Hemp Dressing

Delicious and healthy salad dressing recipe

• 1 ripe avocado
• ⅓ cup hemp seeds
• ⅓ cup extra virgin olive oil
• ½ lemon (squeezed)
• 2 garlic cloves
• ½ cup fresh basil

1. Combine all ingredients into a food processor or blender and blend completely. Enjoy!

Salad

American

homemade dressing, salad dressing

What is your favorite homemade dressing recipe?! Share below!

Homemade Gummies

I posted this in my Instagram stories the other day and tons of people asked for the recipe so, here it is! Who else loves gummies? I feel like they are so nostalgic of the 90s. Unfortunately, gummies typically contain:

• artificial flavors
• artificial colors  (yellow 5, blue 1, red 40, yellow 6 and titanium dioxide)
• high fructose corn syrup
• other ingredients

When there are questionable ingredients where I’m unsure of the safety (or even just what the heck it is) I love utilizing this Food Additive Glossary. I am all about making healthy swaps when possible, and I’ve found that this simple recipe is a great way to do that!

These make great snacks for little ones, and will be perfect for a Valentine’s Day treat! Additional benefits of making gummies on your own include:

• utilizing a healthier sugar source
• includes real fruit
• gelatin sourced from healthier animals (you are what you eat)
• ZERO artificial ingredients that your body can’t recognize
• can customize the shapes!

My FAVORITE Blueberry Oat Pancakes

I recently found this recipe on the Medical Medium Instagram page — they are AMAZING! Easily my favorite pancake recipe I have tried to date (even better than my sourdough pancakes). They are super filling and the addition of blueberries adds a powerful antioxidant boost.

In addition to being loaded with free-radical fighting antioxidants, blueberries are low in sugar, and high in fiber, potassium and vitamin C. When purchasing blueberries, be sure to buy organic whenever possible as the non-organic alternatives are highly sprayed with pesticides. To learn what other types of produce to purchase organic, check out the Dirty Dozen list of pesticides in produce here.

This recipe also uses arrowroot powder as a thickener. Arrowroot powder is gluten-free, grain-free and paleo-friendly. It is extracted from the root of the tropical arrowroot plant and looks similar to other tubers such as cassava. It is used in place of corn starch, which can be helpful for people with allergies or looking to avoid GMOs and foods high in pesticides. Arrowroot is high in fiber, B vitamins and iron.

The blueberry oat pancakes are so delicious and honestly, they don’t even need syrup. The blueberry topping is the icing on the cake!

Let’s get to it!

Blueberry Oat Pancakes

Made with rolled oats and packed with blueberries and banana, these healthy and moist Blueberry Oat Pancakes are perfect for a hardy breakfast. Vegan and gluten-free.

Pancakes

• 1 cup rolled oats (choose gluten-free if sensitive to gluten)
• 2 tsp baking powder
• 1 tsp lemon juice
• ⅓ cup unsweetened almond milk
• 2 Tbs maple syrup
• ½ medium-sized banana
• ⅓ cup organic blueberries

Blueberry Sauce

• ½ cup organic blueberries
• 1 tsp arrowroot powder**
• 2 Tbs maple syrup
• 1-2 Tbs water (if needed)

1. Place the oats, baking powder, lemon juice, almond milk, maple syrup, and banana in a blender and blend until smooth.

2. Pour batter into a bowl and gently stir in the wild blueberries.

3. Preheat a large non-stick ceramic frying pan over medium-low heat. Scoop 1/4 cup of the batter and cook for 2-3 minutes on one side, until bubbles form on the surface, then flip and cook for a further 30 seconds.

4. To make the topping, combine the wild blueberries, arrowroot, and maple syrup in a small saucepan on medium-high heat. Cook, stirring often, for 3-5 minutes, until the mixture is thick and the blueberries soft. If it gets very thick then add a bit of water.

5. Top pancakes with the wild blueberry sauce and enjoy!

**If you do not have arrowroot powder, you may also use cornstarch as a thickener.

If you LOVE this recipe: Try my 2 Ingredient Banana Pancakes, Double Chocolate Muffins and Berry Overnight Oats!

Golden Latte Recipe

As winter approaches I find myself craving soothing, warm beverages I can cozy up with. This recipe is particularly wonderful because of its bright yellow-orange color and frothy texture!

Although fancy flavored coffee drinks from chain cafes may be tempting, they can be loaded in sugar and other chemicals like artificial flavors and colorings. Skip the toxin-laden (and expensive) store bought lattes and enjoy this tasty treat with all of its anti-inflammatory and digestive health benefits instead!

This Golden Latte is made with turmeric, the spice that gives curry its yellow color. Turmeric contains a compound called curcumin, a potent antioxidant with powerful anti-inflammatory effects. It is best absorbed in the body when combined with perperine (found in black pepper) and a bit of fat (because curcumin is a fat soluble compound).

Golden Milk Latte

Delicious, healthy spin on a latte, made with turmeric.

• ¼ cup turmeric
• ½ cup water
• 2 cups almond milk (could also use coconut or oat milk)
• ½ tsp cinnamon
• 1 tsp ginger
• pepper (add to taste)
• 1 Tbsp coconut oil

Turmeric Paste

1. Cook turmeric and water for 7-10 minutes to make a paste

2. Store paste in a jar and refridgerate

Golden Latte

1. Combine 2 tsp of turmeric paste with the rest of ingredients in a small pot

2. Cook 7-10 minutes on medium heat

3. Pour into your favorite coffee cup, and top with a dash of cinnamon and turmeric

4. Sip and enjoy!

Have you had a golden latte before? If not, try this one and let me know how you like it below!

Matcha Latte Recipe and Benefits

The chilly weather over the past week has got me sipping all kinds of warming beverages, from hot water with lemon to an old favorite, matcha tea. In addition to its soothing taste, this beautiful green powder is a total powerhouse superfood. In fact, Japanese tea farmers have been growing it for over 1,000 years to obtain its health benefits! This type of tea is unusual in that the whole leaf is ground and consumed, as opposed to conventional green tea where the plant is simply seeped in water.

Yep! It’s Veggie Chili

This is one of my favorite recipes from my 21 Day Transformational Nutrition Cleanse. Chili is a wonderful option when you are looking for a quick, simple, nutritious recipe. You can load in lots of veggies and have enough to serve a family or have leftovers for the next day!

• 3 ears corn (or 10oz bag of frozen corn)
• 1 ½ cups cooked kidney beans (or 15oz can, rinsed and drained)
• 4 large tomatos (diced)
• 1 large green bell pepper (diced)
• 1 large red bell pepper (diced )
• 1 medium sweet onion (diced)
• 2 Tbsp extra virgin olive oil
• 2 cloves garlic (minced)
• 2 Tbsp sea salt (Celtic is one of the best types)
• ½ Tbsp chili powder
• 1 tsp cumin
• ¼ tsp cayenne pepper
• ¾ cup high quality protein (grass-fed groud beef, ground turkey) (OPTIONAL)

1. Heat a large pot over meadium heat and add the oil and onion. Sauté for 3 minutes.

2. Add the corn, garlic, cumin, salt, chili powder and cayenne pepper. Sauté for another 4 minutes.

3. Add the tomatoes and peppers and cover pot.

4. Turn heat to love and simmer for ~30 minutes.

5. Add more salt to taste and enjoy!

Lemon Asparagus Soup

I made this soup last week with some leftover asparagus ends and it turned out amazing! It is very flavorful and light. It can also be enjoyed cold if preferred during the summer. I was excited to include kale picked fresh from my garden in this recipe! Try to use local, fresh and organic ingredients when possible to optimize nutrient density and support your local community!

• 1 bunch asparagus (diced)
• 1 onion (chopped)
• 2-3 cloves garlic (pealed and smashed)
• 2 Tbsp butter (substitute extra virgin olive oil for dairy-free option)
• 5 cups vegetable broth
• 2 Tbsp lemon juice (freshly squeezed, if possible)
• 1-2 kale leaves
• pepper, freshly ground
• sea salt
• Parmigiano-Reggiano cheese (grated)

1. Melt butter in large pot on medium heat. Add onions and garlic and let sauté until soft and translucent.

2. In the meantime, cut off the tips of the asparagus to use later as garnish. Chop the ends up into 1/2 inch pieces.

3. Once onions are soft, add chopped asparagus, broth, salt and pepper to pot. Let soup come to a boil, then turn down heat to let simmer and cover with a lid.

4. Cook vegetables until tender, about ~20 minutes.

5. **Once fully cooked, blend ingredients together until completely smooth.

6. Transfer soup back to pot. Add lemon juice and chopped kale and gently stir in. If you desire a thicker consistency, allow soup to simmer, uncovered, until desired consistency is reached.

7. Sauté asparagus tips in pan with some butter until tender.

8. Top soup with asparagus tips and Parmigiano-Reggiano cheese. Enjoy!

**If using a regular blender (as oppose to an immersion blender) let soup cool for 5-10 minutes before blending, as blending hot ingredients can increase the internal pressure in the vessel, causing it to explode (yes, I am speaking from experience). 

• 

• 

• 

Berry Overnight Oats

This is an excellent recipe to prepare the evening prior to a busy morning. I love the convenience of simply grabbing my jar of overnight oats and going! This meal is high in fiber, and contains both healthy fats and protein to ensure you will stay full all morning and avoid blood sugar spikes.

Gluten-free oats: oats are naturally gluten-free, but the facilities and processing methods pose high rates of contamination. Regular oats are fine if you don’t have a gluten intolerance, but if you’re eliminating gluten for whatever reason, be sure to choose gluten-free.
Cinnamon: helps lower blood sugar, loaded with phytonutrients that decrease inflammation
Bee pollen: local pollen to your area can help with seasonal allergies; packed with vitamins and beneficial enzymes
Raw honey: local raw honey can help with seasonal allergies; antiviral, high in antioxidants
Chia seeds: good source of omega-3 fatty acids and fiber

• ½ cup gluten free oats
• ½ cup almond or coconut milk
• 1 Tbs chia seeds
• 1 Tbs almond or peanut butter (make sure there is no added sugar listed in ingredients list)
• ½ cup strawberries
• ¼ cup blueberries
• ¼ tsp bee pollen
• dash cinnamon
• drizzle honey (omit or use stevia if monitoring blood sugar)

1. Add non-dairy milk, nut butter, chia seeds and honey (optional) to a glass container. Mix well, then add oats. Make sure oats are fully submerged in milk.

2. Put in fridge for 6 hours or overnight.

3. In the morning, top with fresh berries, bee pollen and cinnamon!

This recipe is a total of 37 grams of carbohydrates, making it appropriate for diabetics on a consistent carb diet of 30-35 grams per meal. 

*If you prefer to use frozen berries, add those the night before.

Pre-Workout Fuel for a Happy Gut

What you eat before a workout is just as important as what you eat to recover after. Eating the wrong food could cause gas, cramping, and bloating, and impact your performance. Optimizing your pre-workout meal will help avoid these issues and set you up for success.