Blogmas Healthy Hors D’oeuvres

It’s that time of year where holiday parties are in full effect. With both Christmas and New Years on the horizon, food is the one common denominator binding us together to celebrate. While gingerbread cookies and candy canes may be examples of some of the season’s favourites, holiday foods tend to be  full of processed sugars and other additives.

Trying to maintain a balance with healthy eating may be a challenge. Below I have included some ideas for healthier options.

 

1.Baked Pear with Feta & Pomegranate

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What you need:

  • fresh pears
  • pomegranates
  • feta cheese
  • walnuts

 

Directions:

  • slice pears in half and scoop out seeds in centre
  • place on a baking sheet and bake for 10 minutes at 350F
  • top the pears with feta, pomegranates and walnuts then continue to bake for another 5 minutes or until pear is golden and cheese is slightly melted
  • Pears are best served warm.

 

2. Chocolate Avocado Mousse

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What you need:

  • half an avocado
  • 1/2 cup dark cacao nibs
  • 4 tbsp honey
  • 1/2 cup almond milk
  • 1 tsp vanilla essence
  • 2 tbsp pure cacao powder
  • pinch of salt
  • 1 tsp coconut oil

 

Directions:

  • In a saucepan, melt the cacao nibs. Once melted, let cool for a few minutes
  • In a food processor blend all the ingredients – avocado, cacao nibs, honey, almond milk, vanilla essence, cacao powder, salt and coconut oil until the texture is creamy.
  • Spoon into glass bowls then refrigerate for  a few hours
  • Garnish with shredded coconut, fresh berries or any other topping you desire.

 

3. Veggie and Fruit Chips

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What you need:

KALE CHIPS

  • kale
  • salt
  • pepper
  • extra virgin olive oil (EVOO)
  • Cajun spice

 

APPLE CHIPS

  • sliced apple
  • cinnamon
  • coconut oil

 

ZUCCHINI CHIPS

  • sliced zucchini
  • salt
  • pepper
  • ginger powder
  • EVOO

 

SWEET POTATO CHIPS

  • sliced sweet potato
  • cinnamon
  • dried thyme
  • EVOO

 

Directions:

KALE CHIPS

  • In a ziplock bag, mix the kale in with the various seasonings and EVOO.
  • Shake the bag, and then spread the kale on a baking sheet
  • Bake for 10-15 mins at 350F, making sure to stir half way

 

APPLE CHIPS

  • In a ziplock bag, mix sliced apples with melted coconut oil and cinnamon
  • shake the bag, and then spread the apples on a baking sheet
  • Bake for 30 mins at 350F, making sure to flip half way

 

ZUCCHINI CHIPS

  • In a ziplock bag, mix the zucchini in with the various spices listed above and EVOO
  • Shake the bag, and then spread the zucchini slices on a baking sheet
  • Bake for 30 mins at 400F, making sure to flip half way

 

SWEET POTATO CHIPS

  • In a ziplock bag, mix the sweet potato in with the spices and EVOO
  • Shake the bag, and then spread the sliced sweet potatoes on a baking sheet
  • Bake for 30-40 mins at 400F, making sure to flip half way

 

4. Banana Boats

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What you need:

  • bananas
  • plain greek yogurt
  • honey
  • cherries or other fruit as toppings

 

Directions:

  • Slice bananas in half
  • Place on a baking sheet and bake for 10-15 mins at 350F
  • Spread plain greek yogurt and top with fruit like cherries
  • drizzle with honey
  • Serve while still warm

 

 

5. Swirl Energy Balls

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What you need:

  • dried strawberries
  • dried apricots
  • dried dates
  • crushed cashews
  • coconut oil
  • shredded coconut
  • honey
  • 1 tbsp cacao powder
  • almond milk

 

Directions:

  • in a food processor, blend strawberries with a few drops of coconut oil, almond milk (enough to make it moist, not liquid), cacao powder, honey and cashews
  • repeat with dates and apricots, keeping the 3 fruits separate
  • take part strawberries, part dates, part apricots and roll into a ball. Top with shredded coconut.
  • Repeat until you have used all the fruit
  • refrigerate for a few hours then serve

 

6. Frozen Yogurt covered Grape 

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What you need:

  • handful of grapes
  • 1/4 cup plain Greek yogurt
  • 2 tbsp chia seeds
  • handful toothpicks

 

Directions:

  • wash a handful of grapes and pull them off the stems
  • pierce the centre of each grape with a toothpick
  • pour plain greek yogurt into a bowl
  • pour chia seeds into another bowl
  • dip each grape into the yogurt followed by the chia seeds
  • place each grape on a baking sheet and freeze overnight

 

 

7. Date Pops

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As I have previously posted about date pops, please refer to this link for the recipe:

https://scrubs2sweats.com/2017/06/28/date-pop-recipe/

 

8. Black Bean Hummus

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What you need:

  • half can black beans
  • 1 tsp fresh garlic
  • 2 tbsp fresh lemon juice
  • 2 tbsp tahini sauce
  • 2 tbsp EVOO
  • pinch salt
  • dash cumin

 

Directions:

  • In a food processor, mix all the ingredients above
  • Add more salt, EVOO and lemon juice to taste, as needed
  • Garnish with greek olives

 

Hope you enjoy trying out some of these healthy yummy recipes. Please feel free to comment below.

xo

Jessy

Barbados Travel Guide : Where to Eat

Hello and welcome to the first of my three part travel guide  for Barbados!!

This has been one of my most excited and highly anticipated posts to date. As an experienced traveler (52 countries and counting), I tend to seek out off-the-beaten path recommendations wherever I travel to, especially from the locals of the area. On occasion I see travel guides on Barbados, and photos on social media, but they tend to be the same places on repeat. As a native of this paradise, I often get asked for advice on where to stay, what to do, and where to eat so I take great pride in sharing some of my favourite and sometimes not well known spots.

I knew that once my website was launched that it would be a matter of time before I shared my local perspective’s travel guide on Barbados, with some emphasis on a holistic and wellness approach. A couple weeks ago I went home to visit my family and thought it would be the ideal opportunity to collect the content I needed to put this piece together.

The first part of this guide is focused on where to eat. While some of these places aren’t necessarily part of my everyday diet, a large part of traveling includes experiencing the cuisine.

Below are some of my favourite restaurants and food spots that I recommend.

 

  1. Fresh Fruit & Veggie Stands 

Tropical destinations are synonymous with fruits like mangoes, pineapples, bananas, papayas and so forth. Fruit stands are common in Barbados, usually off the side of the road.

I highly recommend supporting local farmers and stopping off to buy some of nature’s skittles. Some of the local fruit include bananas, golden apples, carambola (star fruit or five fingers), mangoes, grapefruit and guava.

 

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This also includes coconut stands. Every time I arrive on the island, I make a beeline to one of these stands so I can get my dose of fresh coconut water and some coconut jelly.

 

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2. Cheapside Market 

The largest and busiest market from is in Bridgetown on Cheapside Road. This public market, open Thursdays to Saturdays,  is where many farmers and vendors sell their produce and craft. Many locals make it a ritual to shop here on a Saturday morning. If you love visiting local markets, then this place is worth checking out.

 

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3. Just Grillin 

This is my favourite restaurant on the island. There are several locations and many offer casual outdoor seating. As the name suggests, they grill everything- from the ocean catch of the day to chicken, steak, veggies and more.  The prices are reasonable  ($1.50 BDS is approx $1.00 CDN, $0.75 USD) so a steak with a side of veggies and salad is approx $28 CAD. As I don’t eat meat often, and the price is cheaper than Toronto, my go to tends to be the steak with a double side of grilled veggies (corn, squash, carrots).

 

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For more information: http://www.justgrillinbarbados.com

 

4. Oistin’s Fish Market 

Barbados is known as the “land of the flying fish”.  In fact the fish is one of the national symbols of the island often depicted on the Barbados Passport, coins, structures, and logos including the Barbados Tourism Authority.

 

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Home made flying fish, purchased from Oistins Fish Market 

 

Thus a visit would not be complete without trying flying fish and many other local fish, especially on a Friday night fish fry. One can enjoy grilled fish with some drinks (approx $ 35 BDS) while listening to some calypso and soca. But be warned, it gets very busy so be sure to head there by 5:45pm.

 

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         Fisherman showing his morning conquest 

 

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         The seating area of Oistins Fish Fry 

 

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             Typical fisherman boat on the island 

 

5. Tapas 

Tappas is located on the beach boardwalk by Hastings on the South of the island. It is one of my favourite spots especially because it is so close to the beach. You can hear the waves crashing and feel the salt water air as you enjoy a meal.

 

IMG_3360                                         View from one of my favourite seating area at Tapas 

You can choose to share a variety of dishes (hence tapas) or go for a larger meal of pasta, fish or meat. The dishes range from $20-$60BDS while the tapas are approx $20. I recommend the cerviche and quinoa salad or the fish cakes.

 

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                   Quinoa and Cerviche Dish 

 

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                    Thai Fish Cakes 

 

For more information: http://www.tapasbarbados.com

6. Cuz’s Fish Stand 

Any local on the island knows about Cuz for their fish cutters (sandwiches). This food truck is stationed outside Pebbles Beach. For $9 BDS you can either get fresh fish alone or with cheese in a salt bread (buns made with yeast and salt typical to Barbados). I am not a huge fan of sandwiches and don’t really eat bread but I love these fish cutters and usually grab a couple after a good paddle boarding/tanning session at Pebbles.

 

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There isn’t any seating but really who wants to sit by the shack when the beach is 20 steps away. Cuz is only opened during the week (weekends off) although there may be some fluctuations depending the time of year.

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7. Brown Sugar 

Brown Sugar is known as the home of Bajan cuisine. Located around the corner from Pebbles Beach, by the Garrison, this restaurant is in a former Bajan heritage home. They offer a la carte or buffet style, allowing you the opportunity to try various local and creole dishes. The prices range from $19 to $95, but the biggest bang for you buck is the buffet for $69 BDS.

 

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                Fried and steamed flying fish 

 

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                       Cou- Cou and lentil pea rice 

 

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                            Okra, Squash and Chinese cabbage 

 

This is my go to restaurant if I want to show others our island’s cuisine or if I want a more formal spot (and by formal I mean not in flip flops and a bikini). Some of my recommendations include pepperpot (it’s an Amerindian dish made of meat and spices), coucou and flying fish (our national dish), coconut beer shrimp, spice fish fillet, bajan rum burger, baked cinnamon plantain and much more.

 

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Amerindian dish of Pepperpot 

 

For more information: http://brownsugarbarbados.net

8. Raw Juice Barbados

Smoothie bowls are becoming more popular in places like Hawaii, Bali, Mexico and even North America. Barbados is no exception. Located inside Quayside Centre Plaza, across the street from the boardwalk and Accra beach, one can grab a smoothie drink or bowl. This is the perfect healthy snack, especially while trying to beat the heat and humidity.

 

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        Berries and peanut butter smoothies 

 

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Picnic of the beach with our smoothie bowls 

 

Other  Notable Recommendations:

  • Cin Cin

https://www.cincinbythesea.com

 

  • Champers

http://champersrestaurant.com

 

  • The Cliff 

http://www.thecliffbarbados.com/

 

  • Tides

http://www.thecliffbarbados.com/

 

  • The Fishpot 

https://www.littlegoodharbourbarbados.com/Barbados-Fine-Dining/

 

Stay tuned for Part 2 of my Barbados travel guide, which will cover what to do.

If you have any questions or comments, please feel free to add them below.

xo

Jessy

 

 

Pumpkin Spice & everything nice

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It’s that time of year again here in Canada and many other countries. The time where we start adding the layers of clothing, see the leaves changing colours and resume our obsession with everything pumpkin.

I personally do not like coffee so the infamous Starbuck’s Pumpkin Spice Latte, or PSL according to some, never excited me but I am obsessed with pumpkin – pumpkin pies, pumpkin smoothies, you name it. Most of it I have to make on my own though as I don’t enjoy processed foods so over the years I have tweaked some of the popular recipes to replace butter, sugar and white flour with healthier options.

This year I have decided to share some of those recipes. AND I have formed a collaboration with some of my Instagram friends to also include some from them.

I hope you enjoy these recipes.

Leave a comment if you have any suggestions or future requests!

Also, I have created a Facebook page called “Scrubs2Sweats”. I would like to invite you to follow so you can be notified on any new posts- fitness, wellness or travel oriented including blog notifications.

 

 

  1.                    Pumpkin Pie

 

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Ingredients:

Pie filling:

  • 2 cups pumpkin puree
  • 1/2 cup honey
  • 1/2  cup egg whites
  • 1.5 tsp cinnamon
  • 1/2 tsp ginger
  • 1/4 tsp cloves
  • 1.5 cups almond milk

 

Crust:

  • 3 cups coconut flour
  • 1/2 cup coconut oil
  • 3/4 cup almond milk

 

Directions:

  1. Mix wet ingredients together for pie filling
  2. Mix dry ingredients together for pie filling
  3. Mix wet and dry ingredients together to form the pie filling batter
  4. For the crust, spread out the coconut flour in a pie pan. Mesh together using a fork to form a crust. Slowly add in drops of coconut oil and almond milk to “stick” the flour together. If you have access to a pie impression mould, you can use it to flatten the flour and create the pie crusted edges shown in my photo above.
  5. Refrigerate the pie crust for about an hour
  6. Preheat oven to 425F
  7. Pour the batter into the pie crust
  8. Bake at 425F for 15 minutes
  9. Reduce temperature to 350F for 45 minutes
  10. Let pie cool for about half hour. Ideally put in the fridge for another hour before serving.
  11. Serve with tea or your favourite gelato. Enjoy!

 

Contributor: Jessy

Instagram: @scrubs2sweats

Facebook: Scrubs2sweats

 

 

2.                   No Bake Pumpkin Chocolate Energy Balls

 

PumpkinBallsEdit

 

Ingredients:

  • 1/3 cup pecans
  • 1/3 cup cashews
  • 1/3 cup pumpkin puree
  • 1/4 cup unsweetened shredded coconut
  • 3 tbsp. hemp hearts
  • 1 tbsp. vanilla extract
  • 6 medjool dates
  • 1 tsp cinnamon
  • 1/4 tsp cloves and nutmeg
  • pinch of ground ginger
  • 1/4 tsp of sea salt

 

Added later:

  • 5 tbsp. rolled oats (use gluten free if necessary)
  • 2 tbsp. chocolate chips

 

Directions:

  1. Add all of the above into your food processor until the mixture comes together.
  2. Refrigerate this for about 20 minutes so they can harden a bit.
  3. Add the rolled oats to the mixture and pulse until they are combined.
  4. Move the mixture to a medium sized bowl and add the chocolate chips.
  5. Roll into balls and keep them in the fridge.

 

Contributor: Jaclyn Irwin

Instagram: @holistic.foodie 

Website: http://holisticfoodie.com

 

 

3.                       Pumpkin Spice Energy Balls 

 

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Ingredients:

  • 10 dates
  • 1/2 cup organic puree
  • 1 tbsp organic maple syrup
  • 1 cup gluten-free rolled oats
  • 3 scoops Arbonne vanilla protein powder
  • 1 tbsp chia seeds
  • 2 tbsp pumpkin spice
  • 1 tsp cinnamon
  • 6 pecans

 

Directions:

  1. Blend all the ingredients together in food processor
  2. roll into balls
  3. Refrigerate for 1 hour

 

Contributor: Steff Sullivan, RN, BScN, DM 

Instagram: @fitnursepreneur 

Website:  to order Arbonne protein powder check out http://www.arbonne.com/pws/stephanieannsullivan/tabs/home.aspx 

 

 

4.                       Creamy Pumpkin Pie Smoothie

 

PumpkinPieSmoothie

 

Ingredients:

  • 1 cup of Almond Milk
  • 1/2 frozen banana
  • 1/4 cup pumpkin puree
  • 1 scoop of plant based vanilla protein powder
  • 1 tsp. hemp seeds
  • 1 tsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • 1/4 tsp Vanilla extract
  • Optional: handful of spinach

 

Blend all ingredients together and enjoy!

 

Contributor: Amanda Bottiglia, RHN

Instagram: @amandabotnutrition

Website: https://www.amandabottiglia.com/

 

 

5.                                Pumpkin Pie Smoothie

 

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This recipe is very similar to the one above by Amanda, with minor variations.

Ingredients:

  • 1 cup cashew milk
  • 1/2 banana
  • 1/2  cup fresh pumpkin (boil then blend to puree)
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1/4 cup  dates
  • 1 tbsp vanilla essence
  • 1 tsp pumpkin pie spice
  • 1 scoop vanilla plant based protein powder

 

Blend all ingredients together and enjoy!

 

Contributor: Jessy

Instagram: @scrubs2sweats

Facebook: Scrubs2sweats

 

 

6.                        Paleo Pumpkin Coffee Cake  

 

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Ingredients:

Crumb topping :
  • 1/4 cup coconut flour
  • 1/2 cup almond flour
  • 2 tablespoons coconut sugar
  • 1/2 teaspoon cinnamon
  • 2 tablespoons coconut oil
  • 2 tablespoons maple syrup

 

Coffee cake:

  • 1 cup pure pumpkin
  • 1/4 cup melted coconut oil
  • 1/4 cup maple syrup
  • 1/4 cup coconut sugar
  • 4 eggs
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt

 

Directions:
 
  1. Preheat oven to 325° F
  2. Line a square baking dish with parchment paper.
  3. In a small bowl, combine the ingredients for the crumb topping. Mix until all dry ingredients are moistened. Set aside.
  4. In a large bowl, combine the melted coconut oil, maple syrup, coconut sugar, and pumpkin. Mix well.
  5. Add the eggs and mix until blended well.
  6. Then add the almond flour, coconut flour, cinnamon, pumpkin spice, baking soda, and salt.
  7. Mix until completely blended.
  8. Pour into prepared pan and sprinkle the top with the crumb topping.
  9. Bake for 50-55 minutes.

 

Contributor: Diana 

Instagram: @dianashealthyliving 

Website: http://dianashealthyliving.com

 

7.                 Chocolate Coated Pumpkin Pie Truffled 

 

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Ingredients:

  • 1/2 cup pumpkin puree
  • 1/4 cup maple syrup
  • 2 tbsp coconut flour
  • 1 tsp cinnamon
  • 1/2 tsp each of ginger, cloves, all spice
  • 1/2 cup chocolate chips
  • 1 tbsp coconut oil

 

Directions:

  1. In a food processor, pulse the first 5 ingredients until well combined. Then roll into balls and freeze.
  2. Melt the chocolate and coconut oil together.
  3. Dip each ball into the chocolate sauce and lift out using a fork. Place on a lined cookie sheet.
  4. Refrigerate for at least 15 minutes. Enjoy!

 

Contributor: Jessica Urack 

Instagram: @healthyhabits.byjess 

Website: http://www.healthyhabitsbyjess.com

 

 

8.                 Pumpkin “cream” filled Muffins

 

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Ingredients:

  • 1.5 cups coconut flour
  • 1/2 cup honey
  • 1 tsp baking powder
  • 1 egg
  • 1/2 cup apple sauce
  • 1/2 cup almond milk
  • 1/2 cup almond butter
  • 1/2 cup pumpkin puree
  • 1/2 cup blended zucchini
  • 1 tsp cinnamon
  • 1 tbsp vanilla essence

 

Cream filling:

  • 1 cup plain Greek yogurt
  • 1 tbsp pumpkin pie spice

 

Directions:

  1. Preheat oven to 300F
  2. Mix wet ingredients together
  3. Mix dry ingredients together
  4. Mix wet and dry together to form a batter free of clumps
  5. mix together ingredients for filling
  6. Pour batter into muffin pan (coated with coconut oil) half way, then layer with the filling before topping off with another layer of batter
  7. Bake for 20-25 mins
  8. Cool for 5-10 minutes before serving

 

Contributor: Jessy

Instagram: @scrubs2sweats

Facebook: Scrubs2sweats

 

xo

Jessy

 

 

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Anti-Inflammatory Diet

 

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An anti-inflammatory diet is one of the most common diets recommended for inflammation reduction by a number of fitness and health care professionals. These can include injury recovery from a sports related activity, chronic disease management such as autoimmune, for overall better gut health and in some cases even cancer.

 

While many health care practitioners and naturopaths advocate for  an anti-inflammatory diet, a literature review of scientifically published research shows minimal studies that definitively supports evidence of  a correlation between diet and inflammation 1 . Many will argue that nutrition studies are hard to prove as there can be a number of other factors influencing outcomes.  There are few studies such as Giugliano et al, that supports the role of diet with a reduction in inflammation 2  . The conclusion for majority of studies, however, tends to be an observational one where an anti-inflammatory diet can help reduce, versus eliminate, inflammation. It should be noted that the Mediterranean diet is often cited in the literature and is very similar to the Anti-inflammatory diet as it consists of a high intake in fruits, vegetables, plant proteins, whole grains, low fat dairy and olive oil 3 .  Regardless of the diet name, more funding and resources needs to be allocated to understanding the role of diet with respect to diseases (especially autoimmune which is on the rise and not well understood).

 

Personally I incorporate a strict anti-inflammatory diet for a few weeks when I am recovering from a sports related injury, suffering from stomach issues or in recent times autoimmune symptoms.

 

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Dr. Gary Kaplan, founder of the Kaplan Centre for Integrative Medicine provides a fantastic summary on the Mind Body Green website of anti-infammatory issues and foods that can be used to help reduce inflammation. The link to this article can be found in the reference section 4  but throughout this article I will share some of his suggestions as well as useful information from other articles.

 

What is Inflammation?  

Your immune system becomes activated when it detects a foreign invasion such as a microbe or pollen. As such this can trigger a process called inflammation. Your body is designed to help protect itself from these invaders. But when inflammation persists when it is not threatened by a foreign invader can become problematic especially when the body produces excessive inflammation. This is often the case with diseases like arthritis, cancer, diabetes, to name a few, that have been linked with chronic inflammation.

According to Dr. Frank Hu, a professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health, experimental studies have shown that some foods may have anti-inflammatory effects 5  .

 

Anti-inflammatory foods  4,5

  • Tomatoes
  • Olive oil
  • Nuts such as walnuts and almonds
  • Green leafy vegetables
  • Fatty fish such salmon and tuna
  • Fruits such as strawberries, cherries, blueberries, oranges, apples

 

Foods to Avoid   4,5

  • Saturated fats such as margarine and butter
  • Refined sugar such as those found in candy, sweetened beverages etc
  • Refined carbohydrates such as those found in pasta, pastries etc
  • Gluten
  • Dairy and casein
  • Fried foods
  • Processed meats such as hot dogs and sausages
  • Artificial ingredients such as MSG, aspartame
  • Alcohol

 

Other triggers of inflammation 4

  • stress
  • smoking

 

Other holistic remedies for inflammation 4

  • Meditation
  • Vitamin D
  • Green Tea
  • Tumeric and Cucumin
  • Chilli Pepper

 

Dr. Kaplan’s 11 Rules  4

  1. Consume 25g of fiber daily
  2. 9 servings of fruits and vegetables daily
  3. 4 servings of alliums (e.g. garlic, onion)  and crucifers (broccoli, cabbage) weekly
  4. Limit saturated fat to 10% daily intake
  5. Consume Omega 3 fatty acids such as cold water fish (salmon), flax meal, walnuts
  6. Eat fish 3x a week
  7. Use oils that contain healthy fats e.g. Extra Virgin Olive Oil and Coconut Oil
  8. Eat Healthy snacks twice a day e.g. Plain Greek Yogurt, Carrot sticks and nuts
  9. Avoid processed foods and refined sugars
  10. Cut out trans fats (eg magarine and those present in pastries and cookies)
  11. Sweeten meals with phytonutrient rich foods (eg apricots, berries) and spices (cinnamon, tumeric, ginger)

 

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References

  1. Marcason W.  What is an anti inflammatory diet? J Am Diet Assoc 2010: 1780.
  2. Giugliano et al. The effects of diet on inflammation. Emphasis on the metabolic syndrome. J Am Coll Cardiol 2006; 48 (4) :677-85.
  3. Schwingshackl L. Mediterranean dietary pattern, inflammation and endothelial function: A systematic review and meta-analysis of intervention trials. Nutr Metab Cardiovasc 2014; 24: 929-39
  4. https://www.mindbodygreen.com/0-22607/11-food-rules-for-the-ultimate-anti-inflammatory-diet.html
  5. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

 

Chia Pudding Recipe

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Move over smoothie bowls and baked oatmeal. Hello chia pudding.

These nutritious and easy to make puddings offer a healthy alternative for breakfast on the go and afternoon snack.

Chia base 

What you need:

  • 1/4 cup chia seeds
  • 1 cup of coconut or almond milk
  • 1 tsp vanilla essence
  • 1 tsp honey

Mix all the above ingredients together and soak overnight in the fridge. If you would like them more immediately, allow for at least an hour soaking in the fridge.

 

  1. Peanut Butter Raspberry (Jar on left)

Mixture 1 (light coloured):

  • 1 tablespoon PB2 (peanut butter powder) (use peanut butter as an alternative)
  • 1/4 scoop coconut oil powder  (use coconut oil as an alternative)
  • almond milk as needed

Mix all the above ingredients together but slowly add the almond milk, using only enough for make a creamy texture.

Mixture 2 (dark coloured):

  • 1 tablespoon of PB2
  • 1 tablespoon cacao powder
  • 1 teaspoon honey
  • almond milk as needed

Mix all the above ingredients together but slowly add the almond milk, using only enough for make a creamy texture.

In a jar, add in layers the chia seed mix,  mixture 1, mixture 2  and raspberries. Keep layering until you reach the top of the mason jar.

 

2. Pineapple Blueberry Yogurt (jar on right) 

  • 1 cup of plain greek yogurt
  • 1 scoop of pineapple coconut greens from Progressive (see link below)
  • 1/4 scoop Vega vanilla protein powder (or any other plant based brand)

Mix the above ingredients together. In a jar, add in layers of the chia seed, the above yogurt mix and fresh blueberries. Keep layering until you reach the top of the mason jar.

 

https://www.progressivenutritional.com/products/vegegreens/

 

Enjoy!!

xo