Smoothies and Milkshakes

Ok, I’ma be real with you. I used to LOVE getting a large milkshake or grande frappuchino almost every single day. It was kinda insane. Every time we went out that was all I would ask for. I always felt like such crap afterwards, because not only did I (now to my knowledge) have an intolerance to dairy, but they’re obviously really bad for you! I honestly still love chocolate shakes and pretty much any blended ice drink, buuut now I make my own! I make a smoothie almost every day and I’ve definitely noticed a difference in my health and overall well being. There are so many delicious and nutrient packed smoothie/milkshake recipes I could share with you guys, but for now I’ll just stick to the basics.

FOR THE CHOCO LOVERS:

Banana Chocolate Shake:

• Plant milk (I find almond milk to be the most creamy. You can also use chocolate almond milk!)

• Frozen banana (it’s much more thick and smooth if the bananas are frozen)

• Cacao or cocoa powder (fun fact: cacao powder is more nutrient dense than cocoa powder because its raw. Cacao powder has more antioxidants than any fruit! You can also sub the chocolate for vanilla extract or vanilla powder if you want a vanilla milkshake.)

• Optional plant protein powder

• Nut butter of choice (optional but delicious!)

• Optional Avocado (I know this is really weird but trust me, if you only put a little bit, you can’t even taste it. This not only makes the shake more creamy, but it also adds a good source of healthy fats to keep you fuller for longer! You can ready more about that in my last post)

• Plant milk ice cubes (this is optional but all you have to do is freeze plant milk in an ice cube tray)

• Optional coconut cream (the thick part of a can of full fat coconut milk)

• Optional sweetener of your choice (pure maple syrup, honey, coconut sugar, etc. I think it’s already sweet enough with the banana)

There are so many different smoothie combinations and different things to add to smoothies but here are some of my staples:

• Frozen bananas (A MUST)

• Any other frozen fruit you like

• Plant protein powder

• Almond milk

• Cacao powder

• Spirulina (spirulina powder is an incredible superfood that helps to detox the body and boost energy levels. I definitely recommend doing some more research on it)

• Chia seeds

• Spinach or kale

• Any superfood powder you like such as camu powder, beet powder, maca powder, etc. Tailor what you use to your specific needs and likes.

Really you can just play around with different types of smoothie combinations to get exactly what you want. Usually I make a different smoothie every time, but I also make sure they are full of nutrients to help me get through my day with energy and productivity. I hope this inspires you to make more healthy smoothies! Rather than just an apple, a smoothie a day helps keep the doctor away. 

4/27/19

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 Paleo Brownies

Sooo, these brownies are pretty dense. If you like those super rich and chocolatey brownies that are served at fancy restaurants, these are for you. These are pretty intense, but super delicious! Brownies are definitely one of my favorite desserts so I made it my mission to make a healthy gluten free, vegan version that I could eat without feeling sick, but didn’t taste like dirt.

These are vegan, gluten free, grain free, and refined sugar free. I am really proud of this recipe, and glad I got to make it with one of my best friends, Cara Pelling!

Ingredients:

• 3 tablespoons coconut oil

• 1 cup cacao or cocoa powder

• 5 tablespoons liquid sweetener of your choice

• Dark dairy free chocolate

• 1 ½ cups almond flour

• ¼ cup coconut sugar

• ¼ teaspoon salt

• 3 flax eggs (3 tablespoons flax meal to 6 tablespoons water)

• ½ teaspoon vanilla extract or vanilla powder

• 3 tablespoons coconut cream (the thick part of a can of coconut milk)

• 2 tablespoons almond milk

Instructions:

• Mix water and flax meal in a small bowl and let sit for at least 5 minutes.

• Melt the coconut oil, half of the cocoa/cacao powder, the liquid sweetener and as much dark chocolate as you want in a bowl in the microwave or over a pot of water on the stove.

• Mix all the dry ingredients in a bowl, then add all the wet ingredients that weren’t microwaved. (Including flax eggs)

• Add the microwaved ingredients, and mix.

• Scoop into a parchment paper lined or oiled brownie tin.

• Cut up chunks of dark chocolate, or use dark chocolate chips, and top the batter, pushing them in.  

• Cook for 25 minutes at 350 degrees F.

Chocolate Frosting:

• ½ a large avocado

• ¼ cup coconut cream

• 2 tablespoons liquid sweetener

• 2 tablespoons coconut sugar

• ¼ cup cacao or cocoa powder

• Mash all the frosting ingredients together and store in the fridge for at least 10 minutes before spreading on the brownies.

I hope you enjoy this recipe! If you try it out, make sure to let me know what you think on my Instagram, @peanut.eats!

4/22/19

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 Healthy Eats

I know what you’re thinking of when you hear fat. Cheeseburgers, pizza, bacon, fries, etc. But that is definitely not what I am talking about! I’m talking about healthy fats (aka monounsaturated fats) . Healthy fats are one of the largest topics of the health/beauty industry. Ever since all fat was demonized, people started eating more sugar, refined carbs, and processed foods instead. As a result, the world has become fatter and sicker. However, studies now show that fat, including some saturated fats, aren’t the devil. Tons of foods that are high in fat have been added to the “superfood” list due to their dense nutritional value.

There are many different types of fat in our diets, which vary in their chemical structure. Unsaturated fats or fatty acids have a double bond in the fatty acid chain of their chemical structure. Monounsaturated fatty acids (MUFAs) are a type of unsaturated fat. “Mono,” meaning one, signifies that monounsaturated fats have only one double bond. There are many different types of MUFAs. Oleic acid is the most common, comprising around 90% of those found in the diet. Other MUFAs include palmitoleic acid and vaccenic acid. Many foods are high in MUFAs, but most consist of a combination of different types of fats. For example, olive oil is very high in MUFAs and other types of fat. Foods that are high in unsaturated fats, such as olive oil, are usually liquid at room temperature, whereas foods that are high in saturated fats, such as coconut oil, are usually solid at room temperature. These different fats affect health and disease differently. Monounsaturated fats, in particular, have been shown to have tons of health benefits.

Now, what’s surprising to most people is that healthy fats can actually help you loose weight. All fats provide the same amount of energy, 9 calories per gram. Carbs and proteins provide 4 calories per gram. So reducing the amount of unhealthy fats in your diet is what helps you loose weight, while increasing your healthy fats can actually help you burn more fat. I know, weird. A diet with moderate to high amounts of MUFAs can  help with weight loss, as long as you aren’t eating more calories than you’re burning. A couple of studies have shown that when calorie intake remained the same, diets high in MUFAs led to weight loss similar to that of a typical low-fat diet, but caused a ton more significant health benefits, such as higher energy levels and clearer skin. Therefore, high-MUFA diets can be an effective way to lose weight and stay healthy when replacing other calories, rather than adding extra calories to the diet.

Healthy fats are essential to give your body energy and support cell growth. They help to protect your organs and to keep your body warm. Fats help your body absorb some nutrients and produce important hormones too. Healthy fats are anti-inflammatory, so they also help to maintain healthy gut bacteria, and boost collagen in the skin. Your body definitely needs fat!

What foods contain healthy fats?

• Avocado and avocado oil

• Dark chocolate

• Flax seeds

• Nuts and seeds (almonds, cashews, pumpkin seeds, etc)

• Chia seeds

• Extra virgin olive oil

• Coconut and coconut oil

The bottom line is, don’t be afraid of fat! It’s what fuels your body and keeps you healthy. Just don’t go scarf down a big mac and a large fry thinking your gonna loose weight after reading this!

4/16/19

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 Sustainable Grocery Shopping

1. Reusable Grocery Bags

If you bring your own grocery bags to the store, not only are you saving money, but you’re creating less waste! Bringing reusable grocery bags is both good for your bank account and the environment.

2. Reusable Produce Bags

I highly recommend buying reusable produce bags for your fruit and veggies to replace the plastic ones in the store.  Reusable produce bags are another amazing way to to limit the unnecessary use of plastic and create less waste. Here is a link to the ones I recommend, Produce bags.

3. Be Mindful

It’s very important to be aware of how much plastic you are actually buying. Be mindful of what things are wrapped in plastic and whether it is actually necessary or not.

4. Buy in Bulk

Another way to limit the introduction of additional waste into the environment is to buy things in bulk. Use your reusable produce bags or jars to buy things such as nuts or flour in bulk, which would normally be in a plastic bag or container.

4/9/19

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