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! 

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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

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Mel’s Feel-Good Smoothie

November 25th, 2017 | no comments

 

Smoothies are one of the easiest ways to get a ton of nutrition (and I mean a TON) in the least amount of time. I’m in love with them because they give me the opportunity to incorporate powerful foods that I wouldn’t be otherwise eating on a daily basis (like fresh ginger and turmeric root).

I’ve experimented with many smoothie concoctions over the years, and one thing that remains consistent is I’ve always included three nutrient “blocks” in each recipe:

 

  1. Fiber-rich “Earthfoods”: berries, kale, spinach, red cabbage, fresh turmeric, fresh ginger.
  2. Earthfood-based fat: avocado, fresh ground almond butter, fresh ground peanut butter, walnuts, MCT oil, chia seeds, flax seeds, hemp seeds.
  3. Healthy protein: unsweetened plant-based protein powder, Bone Broth Protein Powder, or Bone Broth Collagen Powder.

This combination of fiber, fat, and protein offers the perfect blend of nutrients to:

  • Satisfy my hunger
  • Keep my blood sugar stable
  • Keep my brain sharp and focused
  • Fill me with tons of energy!

This Feel-Good Smoothie is one of my favorite go to recipes. It satisfies me to the core and, as the name suggests, really makes me feel good! I use only about a 1/2 cup of frozen wild blueberries to sweeten my smoothie, which means it isn’t very sweet at all! This is by design.

But I didn’t start out this way.

I used to add more fruit and a stevia-based protein powder to my smoothies, which gave it an ultra-sweet taste. The problem was, I found myself getting hungry about an hour after I drank it. At first I thought I was losing my mind! How could I possibly be hungry? But then I learned that sweetness, whether from sugar, stevia, or artificial sweeteners, enhances the appetite and motivation to eat. Also, because they are hundreds of times sweeter than regular white table sugar, these zero-calorie sweeteners encourage sugar cravings and sugar dependence. Because of this, I very gradually traded my stevia-based protein powder for unsweetened Bone Broth Protein Powder and Bone Broth Collagen Powder, and also decreased the amount of fruit.

It took quite some time before my taste buds adapted to prefer less sweet and quite honestly, I never thought I would see the day! Now when I accidentally eat or drink something with stevia, it tastes unpleasantly sweet. My taste buds have actually reset themselves! 

If my Feel-Good Smoothie isn’t sweet enough for you, feel free to add one teaspoon of raw honey, pure maple syrup or coconut nectar, or one pitted date.

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Mel's Feel-Good Smoothie
This is one of my favorite go to smoothie recipes. It satisfies me to the core and really makes me feel good! I use only about a 1/2 cup of frozen wild blueberries, which means it isn't very sweet at all. Feel free to add one teaspoon of raw honey, pure maple syrup or coconut nectar, or one pitted date if you prefer a little more sweetness. I hope you enjoy the energizing benefits of this smoothie as much as I do! PS: One serving of this smoothie contains 17 grams of fiber! Not bad considering the minimum daily recommendation for dietary fiber is 25 grams. 🙂
Prep Time 5 minutes
Servings
serving
Ingredients
  • 16 oz. Unsweetened nut milk Try unsweetened almond milk, coconut milk, cashew milk, flax milk, or macadamia nut milk! Check the food label to be sure there is no added sugar or artificial sweeteners in the ingredient list!
  • 1/2-1 scoop Pure Bone Broth Protein Powder or Bone Broth Collagen Powder
  • 1 tbsp. chia seeds
  • 1 tbsp. raw cacao powder Navitas brand
  • 1/2 tsp. ground cinnamon
  • 1 handful fresh organic kale
  • 1 handful sliced red cabbage
  • 1/4 large avocado Or 1/2 of a small avocado
  • 1/2 cup frozen wild blueberries
  • 1/2 cup frozen cauliflower
  • 2 thin slices fresh turmeric root
  • 2 thin slices fresh ginger root
Prep Time 5 minutes
Servings
serving
Ingredients
  • 16 oz. Unsweetened nut milk Try unsweetened almond milk, coconut milk, cashew milk, flax milk, or macadamia nut milk! Check the food label to be sure there is no added sugar or artificial sweeteners in the ingredient list!
  • 1/2-1 scoop Pure Bone Broth Protein Powder or Bone Broth Collagen Powder
  • 1 tbsp. chia seeds
  • 1 tbsp. raw cacao powder Navitas brand
  • 1/2 tsp. ground cinnamon
  • 1 handful fresh organic kale
  • 1 handful sliced red cabbage
  • 1/4 large avocado Or 1/2 of a small avocado
  • 1/2 cup frozen wild blueberries
  • 1/2 cup frozen cauliflower
  • 2 thin slices fresh turmeric root
  • 2 thin slices fresh ginger root
Instructions
  1. Add all ingredients to a high-power blender and blend until smooth- about 30 seconds.
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