Since moving to the South and spending so much time working in the garden, some afternoons nothing hits the spot like a glass of sweet tea. I used to be an unsweetened girl but now, well hard work and sweet tea just go together. But, I still want to stay on track with my health goals so I have discovered the secret to perfect sweet tea without the insulin spike and inflammation sugar can cause. Allulose. It is found found naturally in fruits like figs and raisins. The mix I use also has erythritol (sugar alcohol) stevia and monk fruit extracts that are plant based sweeteners. So you don’t get that after taste that you get with certain natural sweeteners. Just a refreshing glass of ice tea perfect for a summer day. Enjoy.
8 cups of water
Pitcher of ice
5 black tea bags
2 Tbs Allulose Baking Blend (I used Whole Earth)
Fresh lemon (optional)
Steep tea bags in 8 cups of hot water.
Fill pitcher with ice. Sprinkle 2 Tbs sweetner mix over ice.
Take tea bags out of water after desired strength (about 5 min) and pour tea over the ice.
Fill glasses with ice, pour tea and serve with fresh lemon. Fresh mint and other herbs in your garden would also be delicious. Enjoy
This cherry slushie is easily my favorite thing right now! Cold, refreshing, full of antioxidants. Plus cherries are a great anti-inflammatory and help with muscle soreness from workouts. The secret- the black cherry Mio. Gives it that extra sweet and tartness. Way better than that sticky, over sugared gas station kind. Add extra ice to get that perfect slush.
After a long holiday weekend of eating, drinking and being merry, this green juice is perfect to help get you back on track. Put all the ingredients into a blender, add water, blend. Then strain through a nut bag to remove pulp. If you have a juicer, then add all the ingredients to your juicer.
Full of fall deliciousness. This healthy smoothie has all the flavors of apple pie but no added sugar, full of protein, metabolism boosting cinnamon and heart healthy oats. Plus fiber to keep you full longer. Great as a pre or post workout smoothie.
My favorite Fall smoothie right! Pumpkin is high in vitamins A,C & E. Nutrient dense, low in calories, high in fiber. Plus the cinnamon in the pumpkin spice mix help with metabolism and balancing blood sugar. Ginger is an anti-inflammatory, so lots of health benefits in this yummy smoothie.
Fall has finally come to Arizona and it is a beautiful 81 degrees today.
The new puppy woke me up at 6 am and I had a can of pumpkin, so what better way to start a Sunday then with a good cup of coffee and some protein packed energy bites to get me through the week.
Pumpkin Spice Coffee Creamer
1 TBS Canned Pumpkin
1 Tsp Pumpkin Pie spice
4 oz of Non-Dairy Milk (your choice)
Stevia or Monkfruit to desired sweetness
Place all ingredients in a small mason jar and shake until well mixed.
Pumpkin Energy Bites
1 Cup Dates
1 TBS Molasses
1 TBS Maple Syrup or Honey
2 TBS Peanut Butter or Almond Butter
2 Tsp Vanilla Extract
1 Cup Oatmeal
1 Scoop Protein Powder
2 TBS Hemp Seed
2 TBS Chia Seed
2 TBS Flaxseed (ground)
2 Tsp Pumpkin Spice
Salt (to taste)
2 TBS Dried Cranberries
2 TBS Raw Pumpkin Seeds
1/4 Cup Chocolate Chips
In a blender or food processor mix dates, molasses, syrup, nut butter and vanilla. Then add dry ingredients and pumpkin, mix again. Scoop out into a bowl and fold in cranberries, seeds and chocolate chips. Roll into balls and refrigerate.
A couple Fridays ago I found myself home alone with a new season of Queer Eye to watch. I was excited for an unexpected girl night and decided a cocktail was in order. This version of a Cosmopolitan is light, refreshing, and has a beautiful blush color. The secret, Pink Cranberry juice. I also used orange extract and fresh lime to keep the sugar low. I shook it up with some vodka, added a lime garnish and began my evening of binge watching. Hope you enjoy. Cheers.
1 shot vodka
2 oz cranberry juice (I used Ocean Spray Pink Cranberry)
1/4 fresh lime squeezed
1/2 tsp orange extract.
Add to shaker filled with ice, shake and pour into martini glass, garnish with lime.
Happy Fat Tuesday! Today’s post is inspired by the fabulous people that take my fitness classes and the beautiful 78 degree, sunny weather I am getting to enjoy in AZ. I woke up to a text from a friend looking for smoothie recipes. I shared some recipes I have posted here and my basic favorite ingredients I keep on hand. Once I arrived to teach my classes, I had several people tell me it was Fat Tuesday. I did not think to include any special music in my classes to celebrate, but we drummed and danced our hearts out, so good way to start the day none the less. I came home looking for a way to mark the day and celebrate in some small way. I already had chili in the crockpot so (thank you meal prep Sunday) making a Cajun inspired dinner was not going to happen. Then it hit me, why not make a smoothie. I went through my fridge and realized a fruity, hurricane inspired smoothie to enjoy outside while I write this post was the ticket! Wanting to keep the carbs and sugar low, I used one of my favorite hacks, tea in place of juice for the liquid. I have to say, I love how refreshing and light it turned out. This will be making many comebacks by the pool.
Pomegranate White Tea (or passion fruit tea)
Fresh squeezed juice from 2 oranges
1/2 cup frozen raspberries
1 container Key Lime flavored coconut yogurt
1/2 lime juiced
Place all ingredients in blender and mix well. Add ice if needed.
To make this taste like a more authentic Hurricane you can add rum extract or just add some rum. Relax and Enjoy
If you are following a Keto diet or are Intermittent Fasting, this Vegan version of Bullet Proof/Butter Coffee can be your delicious start to the day. The healthy fat from coconut oil and coconut milk will keep you full and in your fat burning zone. The cinnamon helps regulate your blood sugar and has anti-inflammatory benefits. Perfect cup of love to take on the go with no dairy and added health benefits.
Coconut Milk (canned/full fat)
Blend together in blender or use an immersion blender until milk is nice and frothy.
Bulletproof coffee calls for pretty high concentration of fat from oil and butter. For me I find 1tsp of coconut oil and 1tbsp of full fat coconut milk is enough to tide me over and give me the energy I need for my morning classes. You may need to add more depending on your needs. I also use Ceylon Cinnamon but you can use regular cinnamon as well. Whip up a cup and enjoy.
Yesterday was National Chocolate Cupcake Day. I decided to whip up a healthy chocolate treat to get me through my busy morning of workouts. I used Organic Cacao Powder with Maca by Himaiania and Veggie Protein by MRM but please feel free to use your favorites. I also keep batches of oatmeal premixed with cinnamon, ground flax seed and chia seed for quick breakfasts. I added a 1/4 cup of my ready to go mix but just plain oatmeal and cinnamon will work just fine here. The stevia packet can be eliminated if you don’t want your smoothie as sweet or monk fruit, maple syrup, any natural sweetener will do the trick. This smoothie is full of superfoods for energy, cinnamon to help stabilize blood sugar, fiber to keep you full and cut your net carbs to a low absorption rate and 25 grams of protein (your protein powder and mix-ins can change this number). I hope the next time you are craving a chocolate cupcake for breakfast, this smoothie hits the spot.