Strawberry Banana “Surprise” Shake

August 16th, 2018 | no comments

What’s the surprise? Frozen cauliflower!

Wait! Wait! Don’t leave until you hear me out. Frozen cauliflower is precooked and when blended into a smoothie, is seriously undetectable. You just can’t add too much or it will give the smoothie an off flavor. I’ve found a half cup to be the perfect amount. 

But wait…there’s another surprise! I’m always looking for ways to add more veggies into my meals and shakes are the easiest way to accomplish that. So why not go there? Well, I did. The second surprise is raw carrots. Can you say vitamin A, fiber, and a hint of sweetness? 

I’ve said it before, my shake recipes are NOT sweet, and that is by design. This shake is no different. Listen, they aren’t supposed to taste like a chocolate milkshake. Sweetness is a trained preference, one that can be changed. The goal is to recalibrate your taste buds so that you begin to pick up the natural sweetness of the small amount of fruit in the shakes, without having to add sweetener or extra fruit. 

If you must have a sweeter-tasting shake or you’ll die, try adding one of the following:

  • a natural flavor enhancer, like a few dashes of ground cinnamon; a wedge of lemon, lime, or orange; a few sprigs of fresh mint; or a teaspoon of organic, pure vanilla, or peppermint extract
  • ¼–½ cup more fruit
  • up to 1 tsp. of raw honey, pure maple syrup, coconut nectar, or a pitted date
Print Recipe
Strawberry Banana "Surprise" Shake
Frozen cauliflower is precooked and when blended into a smoothie, is seriously undetectable. You just can't add too much or it will give the smoothie an off flavor. I've found a half cup to be the perfect amount. 5 Earthfoods per serving: ♥♥♥♥♥
Course Smoothies
Prep Time 5 minutes (or less!)
Servings
serving
Ingredients
  • 12 oz. unsweetened coconut milk
  • 1/2 small avocado peeled and seeded
  • 1/2 cup frozen cauliflower
  • 1/2 cup raw carrots
  • 1/2 medium banana frozen is best!
  • 1/2 cup strawberries frozen is best!
  • 1/2 tbsp. nut or seed butter the only ingredient should be the nut or seed (salt is OK)
Course Smoothies
Prep Time 5 minutes (or less!)
Servings
serving
Ingredients
  • 12 oz. unsweetened coconut milk
  • 1/2 small avocado peeled and seeded
  • 1/2 cup frozen cauliflower
  • 1/2 cup raw carrots
  • 1/2 medium banana frozen is best!
  • 1/2 cup strawberries frozen is best!
  • 1/2 tbsp. nut or seed butter the only ingredient should be the nut or seed (salt is OK)
Instructions
  1. Add all ingredients to a high-powered blender (such as Vitamix, Blendtec, or Ninja) in the order listed and blend until smooth.
Recipe Notes

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 9 g; Sodium: 60 mg; Potassium: 1170 mg; Total Carbohydrate: 45 g; Dietary fiber: 16 g; Net Carbohydrates: 29 grams; Sugar: 18 g (no added sugar); Protein: 7 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Earthfood Powder

May 17th, 2018 | no comments

I’ve spent countless dollars on overpriced protein powders over the years. And you know what? I wasn’t really happy with most of them. Other than unsweetened plant-based and Bone Broth protein powders, most contain either added sugar, sugar alcohols, stevia, or worse…artificial sweeteners!

Finally the lightbulb turned on and I thought: I can do SO much better than this! 

My Earthfood Powder is a very simple recipe with only seven ingredients: 

  • Pea protein powder: for protein!
  • Pumpkin seeds (pepitas): for fiber, fat, and protein.
  • Flaxseed: for omega-3 fatty acids and fiber.
  • Hemp hearts: for more omega-3 fatty acids, fiber, and protein.
  • Ground cinnamon: for flavor and blood sugar control.
  • Cacao powder: for flavor, blood sugar control, and magnesium!
  • Sea salt.

You can add Earthfood Powder to smoothies, oatmeal, yogurt, or homemade protein bars!

Print Recipe
Earthfood Powder
Tired of overpriced protein powders full of additives and artificial sweeteners? Give my Earthfood Powder a try! A great source of healthy fat and protein...all from Earthfoods. This is how Mother Nature intended us to eat! This recipe is free of gluten, grains and dairy. 2 Earthfoods per serving: ♥♥
Course Smoothies
Prep Time 5 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup hemp hearts
  • 1 cup milled flaxseed
  • 1 tbsp. ground cinnamon
  • 1 tbsp. raw cacao powder
  • 1 tsp. Sea salt
  • 1 cup Bob's Red Mill Pea Protein Powder
Course Smoothies
Prep Time 5 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup hemp hearts
  • 1 cup milled flaxseed
  • 1 tbsp. ground cinnamon
  • 1 tbsp. raw cacao powder
  • 1 tsp. Sea salt
  • 1 cup Bob's Red Mill Pea Protein Powder
Instructions
  1. Add pepitas through sea salt to a food processor or blender and process until seeds are broken down (about 1 minute).
  2. Pour contents into a large mixing bowl or container with lid and add pea protein, mixing (or shaking) until thoroughly combined.
  3. Store in airtight container in refrigerator or freezer. Enjoy! 🙂
Recipe Notes

Nutrition Facts per serving (2 tbsp.): Calories: 100Total Fat: 7 g; Saturated Fat: 1 g; Sodium: 150 mg; Potassium: 0 mg; Total Carbohydrate: 3 g; Dietary fiber: 3 g; Net Carbohydrates: 0 grams; Sugar: 0 g; Protein: 8 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Tropical Turmeric Shake

May 10th, 2018 | no comments

A well-balanced and satisfying shake contains five main ingredients:

  1. A liquid base
  2. Healthy protein
  3. Healthy fat
  4. Veggies and fruit
  5. Functional foods

My Tropical Turmeric Shake uses unsweetened coconut milk as the liquid base, hemp hearts for protein, avocado and MCT oil for healthy fat, fresh kale, lime, mango, and pineapple for veggies and fruit, and fresh turmeric and ginger for functional foods. 

It’s loaded with tons of healing Earthfoods (six servings to be exact). Drink it for breakfast or lunch and I promise you will feel on top of the world! 

Print Recipe
Tropical Turmeric Shake
My shakes are not sweet...and that's by design! This is something I had to work on decreasing little by little over the years. If you are just getting started and would prefer your shake a little on the sweeter side, try adding an extra serving of fruit or one teaspoon of raw honey. This recipe is gluten, dairy, and grain free. 6 Earthfoods per serving: ♥♥♥♥♥♥
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Instructions
  1. Add all ingredients (except coconut) to a high-powered blender (such as Vitamix, Blendtec or Ninja) in the order listed and blend until smooth. Top with a sprinkle of organic, unsweetened coconut flakes. Enjoy!
Recipe Notes

Click HERE for Earthfood Powder recipe!

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 15 g; Sodium: 65 mg; Potassium: 1125 mg; Total Carbohydrate: 40 g; Dietary fiber: 14 g; Net Carbohydrates: 26 grams; Sugar: 15 g (no added sugar); Protein: 11 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!

Gut-Loving Chocolate Peanut Butter Banana Smoothie

March 6th, 2018 | no comments

Who doesn’t love a good smoothie? My Gut-Loving Chocolate Peanut Butter Banana Smoothie uses no added sugar (honestly, it doesn’t need it!) and is a rich source of probiotics, which are good bacteria that offer numerous health benefits.

When it comes to strains of bacteria, more is better because different strains support different functions in your body. For example Lactobacillus acidophilus
supports digestion, absorption, and immune health, while Lactobacillus rhamnosus can help with vaginal and urinary health. Kefir contains a whopping twelve strains of live and active cultures, compared to only three strains in your standard yogurt.

Print Recipe
Gut-Loving Chocolate Peanut Butter Banana Smoothie
This smoothie is a super easy way to sneak some probiotics into your—and your unsuspecting family's—diet. If you like your smoothies a bit on the thicker side, simply reduce the amount of nut milk. You can easily make this up ahead of time and store in the refrigerator for a quick breakfast. 5 Earthfoods per serving: ♥♥♥♥♥
Servings
serving
Ingredients
  • 4 oz. kefir Wallaby Plain Organic Whole Milk Kefir
  • 4 oz. Unsweetened nut milk almond, coconut, macadamia, or cashew milk
  • 1 tbsp. milled flaxseed
  • 1 tbsp. fresh ground peanut butter
  • 1 tbsp. raw cacao powder
  • 1 tsp. pure vanilla extract
  • 1/2 medium banana, ripe frozen makes for a creamier smoothie!
Servings
serving
Ingredients
  • 4 oz. kefir Wallaby Plain Organic Whole Milk Kefir
  • 4 oz. Unsweetened nut milk almond, coconut, macadamia, or cashew milk
  • 1 tbsp. milled flaxseed
  • 1 tbsp. fresh ground peanut butter
  • 1 tbsp. raw cacao powder
  • 1 tsp. pure vanilla extract
  • 1/2 medium banana, ripe frozen makes for a creamier smoothie!
Instructions
  1. Place all ingredients in blender and blend until smooth
Recipe Notes

Nutrition Facts: Calories: 325Total Fat: 17 g; Saturated Fat: 5 g; Sodium: 210 mg; Potassium: 325 mg; Total Carbohydrate: 30 g; Dietary fiber: 7 g; Net Carbohydrates: 23 grams; Sugar: 12 g (no added sugar); Protein: 12 g

Share this Recipe

Get FREE tips and tiny slices of motivation to help you live a healthier life...without giving up chocolate!