Spicy Chai

I recently learned that the word 'chai' means 'tea' in India and other parts of the world. I realized how little I knew about the beverage and what it did for me so I did some research. Here's a brief description: Chai is a drink that contains black tea, a combination of spices, milk, and a sweetener. The spices vary depending on the region, but they all make up a warming and nourishing beverage. Chai is great for digestive health, supports the immune system, and boosts mood. It is full of antioxidants and is anti-inflammatory (if made with dairy-free milk).

I've been making this chai on a weekly basis lately and I'm excited to share the recipe with you. This is a bit different from a chai latte since it doesn't contain steamed milk, but it's still just as delicious and has way less sugar than the concentrates that we find at stores and coffee shops. Enjoy it hot or cold.

Ingredients

4 cups water

1-inch piece of ginger root, sliced

2 cinnamon sticks

6 cardamom pods

5 peppercorns

4 whole cloves

1 teaspoon fennel seeds

2 Tablespoons loose leaf black tea (or 3 tea bags)

½ cup milk, unsweetened (almond milk, coconut milk, cashew milk, hemp milk)

½ Tablespoon coconut sugar

Procedure

1. Grind spices cardamom, peppercorns, cloves, and fennel seeds in spice grinder or mortar and pestle (make your own with a bowl and a rock or back of a spoon).

2. Place water, all spices, and ginger root in a pot and bring to a boil. Reduce heat and simmer for 5 minutes. Turn off heat. Add tea and let steep for 5-6 minutes. Remove tea.

3. Add milk and sweetener and mix. Strain and serve.

Makes ~4 cups

Homemade Dark Chocolate

These chocolates are the perfect treat to have at home to avoid the white stuff (refined sugar). They're delicious and ridiculously easy to make. The chocolate base is 3 ingredients, that's it! Then you can add your flavorings and toppings of choice. If you like very dark chocolate, omit the sweetener and just use spices to sweeten. My favorite are turmeric and maca powders.

Ingredients

1/4 cup raw cacao powder

1/4 cup coconut oil, melted

1/2-1 Tablespoon coconut sugar or raw honey

Optional Flavorings and Toppings

Vanilla extract

Turmeric

Cinnamon

Ginger

Maca powder

Mesquite powder

Sea salt

Cacao nibs

Raw nuts and seeds

Shredded coconut

Procedure

1. Mix all ingredients in a small bowl. If adding flavorings, add them now.
2. Place mixture in chocolate molds or in a small dish lined with parchment paper. Top with desired toppings and place in freezer until firm (about 20 minutes).
3. Remove from mold or dish. Store in the refrigerator or freezer.

Serves 4

Green Superfood Granola

This granola is one of my favorite treats. It is grain-free, gluten-free, low in natural sweetener, high in healthy fats, and packed with energy boosting ingredients. It won't give you that sugar crash other granolas and cereals may give you due to their high amounts of refined sugars and oils. I sweetened this green granola with coconut sugar, which has a low glycemic index and won't spike your blood sugar. So what makes it green? Spirulina powder (Click the link to see the brand I buy). Spirulina is a nutrient-dense superfood that has great health benefits and is a great supplement to a healthy diet. Spirulina has a strong and overpowering taste, but just a little bit provides great nutrition. The taste can be masked with fresh fruits, vegetables, and healthy fats (add it to your smoothies and you won't even know it's there). Check out my Superfood Ice Popsicle recipe for another nourishing spirulina treat.

Aside from spirulina powder, I also used maca root powder and mesquite powder in this recipe. These are two other 'superfoods' that contain lots of health supporting nutrients even if using small amounts. Both maca and mesquite powders have a nutty, sweet taste to them. I often use them in recipes to add sweetness without having to add an actual sweetener.

This green granola has the perfect balance of bitterness and sweetness to take care of that sweet craving, but also provides a nutrition punch. I crave it all the time but only let myself make it every so often because it's so addicting. Even though it's addicting, it's still good for you compared to store bought granolas. You can enjoy it sprinkled on yogurt, chia pudding, or in a smoothie. Eat it dry as an afternoon snack, or pair it with almond or coconut milk to make a delicious healthy cereal.

Ingredients

2 cups coconut flakes

1/2 cup chia seeds

1/2 cup raw pumpkin seeeds

1/4 cup raw sunflower seeds

1/4 cup raw sesame seeds

1/4 cup melted coconut oil

2 teaspoons vanilla extract

1-2 teaspoons spirulina powder (I used 2 tsps)

2 teaspoons maca powder (optional)*

1 Tablespoon mesquite powder (optional)*

1/2 - 1 Tablespoon coconut sugar (I used 1/2 Tbsp)

pinch of sea salt

*maca and mesquite powders are optional, but since they add sweetness to the recipe, you might want to increase the coconut sugar a bit if you omit them.

Procedure

1. Preheat oven to 225 F.
2. Place all ingredients in a large bowl and mix well.
3. Spread out on a parchment-lined baking sheet and bake for about 25 minutes, stirring every 10 minutes.
4. Remove from oven and let cool. Store in a sealed container.

Makes ~3 cups

Pumpkin Spice Smoothie

It's about that time. Pumpkin everything! Although I prefer starting my day off with greens, today I decided to switch up my green smoothie for a non-green but still nutrient dense smoothie. Pumpkin spice came to mind. And it was perfect.

Pumpkins are not only delicious and great to bake/cook with, but they also provide good nutrition. They are high in fiber, high in antioxidants, and low in calories which provide health benefits such as: aid weight loss, support immunity, support vision health, and reduce risk of cardiovascular and heart disease.

Here is my version of a pumpkin spice smoothie. Protein is optional, but it is great for stabilizing blood sugar and keeping you full longer.

Ingredients

1 heaping scoop of protein powder (I used brown rice protein powder, unflavored)

1/2 cup pumpkin puree (unsweetened, homemade or canned)

2 medjool dates, pitted (can use a banana to sweeten instead)

3/4 cup coconut water (can use nut milk)

1 Tablespoon sunflower seed butter (can use any nut/seed butter)

2 teaspoons vanilla extract

1 teaspoon maca powder (optional)

1/4 teaspoon cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon cloves

1/8 teaspoon ground ginger

6 ice cubes

Procedure

• Place all ingredients in blender and blend until smooth. Serve.
• Garnish with coconut flakes, nuts, seeds, or more cinnamon.

Makes 1 serving

How to Make Almond Milk [Video]

Almond milk is a delicious and healthy alternative to cow's milk. It's fresh, light, and dairy-fee, which supports those with lactose intolerant or dairy sensitivity. Making your own at home is both fun and more nutritious because it doesn't contain additives, artificial sweeteners, and preservatives that the store-bought almond milk does.

Almond milk is low in calories, and high in vitamins, minerals, and healthy fats. Making it at home is very simple and often money saving. In 10 minutes, you will have fresh almond milk to add to your oats, smoothies, sauces, or simply drink as is.

Plain almond milk has a great rich flavor, but you can use a natural sweetener to give it additional sweetness and flavor. I love mine plain.

You will need

Blender

Nut milk bag or cheese cloth

Large bowl or pitcher

Ingredients

1 cup raw almonds (soaked overnight in filtered water and drained)

5 cups filtered water

Flavoring options

1/2-1 Tablespoon vanilla extract

2 pitted dates

1-2 teaspoons cinnamon

pinch of sea salt

Procedure 

1. Soak almonds overnight in filtered water. Soaking overnight makes them more digestible and increases nutritional value. If you forget to soak them overnight or don't have much time, soaking them for at least an hour is good enough.
2. Drain almonds and rinse well.
3. Add almonds and water to blender and blend until smooth, about 3-5 minutes.
4. Place nut milk bag or cheesecloth in bowl and pour mixture through it. Gently squeeze to strain until all liquid is extracted from solids. Enjoy!

Coconut Buckwheat Pancakes

I've been experimenting with pancakes lately. It's my new weekend thing. Of course they are always gluten and dairy free, so I like to get creative with different ingredients and flavors. They're not always a success, but this one I had to share. Simple ingredients and simply delicious.

Ingredients

Serves 1 

1/2 large banana

1/4 cup buckwheat flour

1 egg

2 Tablespoons unsweetened shredded coconut

1 teaspoon vanilla extract

1 teaspoon cinnamon

1/8 teaspoon baking soda

1 Tablespoon coconut oil (for cooking)

Procedure

1. Blend all ingredients together
2. Heat coconut oil on pan over medium heat
3. Pour batter into pan and cook for a few minutes on each side (covered).
4. Stack and top with toppings of your choice. I topped mine with organic raw honey and raw cacao nibs.

What is Clean Eating?

You've probably already seen or heard the term 'clean eating' or 'eating clean.' But what does it mean? What is so great about it? I'd like to clarify what it means for those of you who are wondering and what it's benefits are. Clean eating is not a specific diet, it's a lifestyle choice.

First of all, there are many different definitions of clean eating, depending on what meal regimen one follows and recommends (paleo, raw, vegan, vegetarian, etc). For example, a vegan might say that a clean eating regimen is one that omits all animal products, someone that only eats a raw food diet might say that clean eating is an all raw-food diet, and so forth. I don't believe that one is better than the other, it is just a matter of finding what works for you.

My definition of  'clean eating' is to eliminate all refined and processed foods from your diet. Foods like white sugar, white rice, bleached flour, white flour, and enriched flour all are foods that have been refined in some way. When refined, their nutrients are removed resulting in ingredients that only provide empty calories (calories with no nutritional value) with a blood sugar spike.

A clean eating regimen consists of whole, unrefined foods in their most natural state. These foods are:

• Fruits
• Vegetables
• Whole grains
• Pasture-raised eggs and poultry
• Grass-fed meats
• Full-fat dairy products

Be sure to read labels when buying things in a package. Just because the box says "whole grain" or " natural" doesn't mean they really are. Read ingredients closely and choose grains that don't have additives. You'd be surprised what's in that box of "whole grain" cereal you love so much, not a whole lot of nutrition. Chicken that is labeled "all natural" is interesting to me. Shouldn't chicken be natural? Sadly it's almost always not the case; instead they are fed antibiotics and hormones. Labels are misleading and most of the time not true.

Talk to the butcher at the grocery store, ask questions, and read the ingredient list. Try buying products that have 5 or less ingredients. And make sure they are ingredients that you can pronounce and that are unrefined. Visit my post on reading labels for more information.

Benefits of a clean eating lifestyle:

• Weight loss/fat loss
• Increased energy
• Better skin and hair
• Better health
• Increased mental focus
• Better sleep
• Better mood
• Decreased cravings and sugar addiction

As you can see, eating clean is a great thing. It seems to have become more and more popular these days, when in reality, it has been around for a long time and just now people are starting to realize how important it is to make this lifestyle choice in order to be healthy and happy.

How to transition to a clean eating life:

• Eat whole fruits and vegetables, lean protein, healthy fats,  and whole grains (quinoa, brown rice, buckwheat, amaranth)
• Drink at least 8 cups of water each day
• Eat 5-6 times a day to reduce cravings and keep blood sugar regulated - include protein in every meal
• Avoid all processed and unrefined foods (sugar, candy, pastries, white flour, white rice, bread, cereals, packaged goods, etc.)
• Avoid beverages that are packed with sugar (soda, juice, Gatorade, energy drinks, sweetened tea, coffee drinks)
• Avoid trans fats

Clean eating is the lifestyle choice I made and what I preach every single day. I have never been happier and felt more comfortable in my skin. If you are just transitioning to a clean eating lifestyle, take it slow and make small changes every day. It takes time, but don't give up. Know that your body will love you for it and you won't regret the health benefits from it.

Trust the process.

Grapefruit Pancakes

I'm constantly on a mission to find nutritious alternatives to the most common foods that we love to eat. I spend hours on Instagram, Facebook, health and food blogs, reading recipe books, and writing/testing my own recipes.

I personally am not a huge fan of pancakes, but I am most definitely a fan of pancakes that are sweet, fluffy, made with unrefined ingredients, AND nourishing. These pancakes are high in protein, gluten-free, filling, and really easy to make. I was completely satisfied with them and I hope you will be too.

Ingredients

Makes 4 small or 2 large pancakes

3 Tablespoons coconut flour

1/2 teaspoon baking powder

1/2 teaspoon cinnamon

3 drops stevia (I don't love the taste of stevia, but you can add more if you'd like)

Zest of about 1/4 grapefruit (to taste)

1 Tablespoon greek yogurt

1/4 cup almond milk

3 organic egg whites

1 Tablespoon coconut oil (for cooking)

Procedure

1. Mix dry ingredients in a small bowl.
2. Combine wet ingredients, except coconut oil, in a separate bowl and whisk together. Add dry ingredients to wet ingredients and incorporate well. Batter should be thick. The thicker the batter, the fluffier your pancakes will be. Taste and adjust flavors to preference if needed.
3. Heat coconut oil in a medium-large size pan. Make sure pan is very hot. Spoon batter onto pan, cover, and cook for 3-5 minutes (until bottom is browned, but not burnt). Flip and cook for another minute. You can make pancakes as big as you want. I chose to make 4 small ones.
4. Stack pancakes on plate and top with slices of grapefruit, sauce, and anything else you desire.

Grapefruit sauce:

1 Tablespoon kefir (can also use yogurt)

1 teaspoon grapefruit zest (to taste)

1/2-1 Tablespoon fresh juice from grapefruit (to taste)

1/2 teaspoon grade B maple syrup

1/2 teaspoon chia seeds (optional, for thickness)

pinch of cinnamon

-Mix all ingredients together in a small bowl. Taste and adjust. Pour over pancake stack.

Other recommended toppings:

• chopped almonds
• chopped walnuts
• more cinnamon
• shredded coconut

Recipe adapted from clarkpharm.blogspot.com

Superfood Ice Popsicles

Don't be intimidated by the color, these are sweet and refreshing on a sunny day. What makes these popsicles so great is spirulina powder. Spirulina is a blue-green algae that is super nutrient dense. It contains protein, vitamins, and minerals that provide great benefit to your health. Spirulina is good for the skin (eczema, acne, rashes), boosts energy, supports the immune system, helps fight depression, lowers bad cholesterol, and helps prevent diseases such as diabetes and cancer. When purchasing spirulina, make sure to buy organic and from a trusted brand.

Ingredients

1/2 cup greek yogurt (I used full-fat)

2 Medjool dates, pitted

2 tsp spirulina powder

1/3 cup almond milk

2 tsp chia seeds

Procedure

1. Place all ingredients except chia seeds in a blender and blend until smooth (make sure dates are fully blended or you'll have chunks).
2. Place 1 teaspoon of chia seeds into each mold (you can also mix it in the mixture but I chose to put it at the bottom for the visual effect). Pour the yogurt mixture into molds and freeze for at least 4 hours.

Makes 2