Lemon Sesame Protein Balls (Keto, Paleo, Hormone Balancing)

Lemon Sesame Protein Balls (Keto, Paleo, Hormone Balancing)

DID YOU KNOW? Sesame seeds are beneficial for female hormones – at any age.

Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen.

Therefore, sesame seeds might be beneficial for women during menopause when estrogen levels drop. Phytoestrogens may help counteract hot flashes and other symptoms of low estrogen.

What’s more, sesame seeds are a rich source of lignan precursors. These specific compounds are produced by the microflora in the colon and have been shown to have powerful cancer-fighting effects on several specific types of cancer.

A 2012 study published in the Journal of Nutrition found that dietary lignans may act as a natural cancer treatment to reduce breast cancer risk by modifying tumor characteristics. In the study, lignan intakes were associated with a lower risk of estrogen receptor negative breast cancer. The study found that women with the highest intake of lignans compared to the lowest intake had a 40 percent to 50 percent lower chance of developing breast cancer.

If you’re looking for an easy way to add more sesame seeds into your diet, try my Lemon Sesame Protein Balls.

These protein balls are great for a healthy mid-day snack or quick pre/post workout fuel.

Make a batch and store them in the fridge or freezer, so you’ll always have a healthy snack ready to pop or take with you when you’re running out the door.

Lemon Sesame Protein Balls

INGREDIENTS: (15-20 balls)

1 cup sesame seed butter
3/4 cup PurePaleo Protein Powder vanilla (or PurePea Protein – vegan version)
6-8 drops food-grade lemon essential oil OR 1.5 tsp. lemon extract
2 tbsp sesame seeds (black or white)
1/4 tsp sea salt

INSTRUCTIONS:

1. Add sesame seed butter, protein powder, lemon oil or extract and sea salt into the food processor and combine ingredients. Use a spatula to scrape sides if needed. Mixture should be dense and smooth so it can be pressed together. If it’s too wet, add more protein powder. If it’s too dry, add more sesame seed butter (1 tsp at a time).

2. Using a teaspoon, scoop mixture and form into small balls. If balls are too sticky to form, place mixture into the freezer for 10-minutes then remove and form balls.

3. Roll balls into sesame seeds then place them in large shallow tupperware so they are not touching one another.

5. Store protein balls in the fridge – or freezer for a frozen treat. Once the balls have firmed up, feel free to stack them in a smaller container.

Get 24% off all Young Living essential oils (including food-grade oils) here.

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Healthy snacks when you’re on the go

Healthy snacks when you’re on the go

How often do you find yourself in the air, on the road, behind a desk or running errands with no healthy food options when your hunger pains strike?

In today’s fast-paced world it’s easy to get suckered into the overwhelming amount of crappy snack options. Not only are people pressed for time these days, but they’re also short on places to get good quality food and snacks.

Keeping your kitchen stocked with easy ‘grab and go’ snacks is a great way to avoid getting caught in old eating patterns.

Below, you’ll find a list of snack foods that I keep my cupboards, fridge and freezer stocked with.

On days when I’m on the go, I pack my bag with a couple of these items in case hunger strikes and I’m still far from home.

Healthy on the go snacks

Make, freeze/store, grab & go

Click on the links above to find my favourite brands and recipes. 

What’s your favourite on the go healthy snack? Let me know in the comment section below.

High-Fiber Coconut Lemon Bars

High-Fiber Coconut Lemon Bars

3 ways coconut meat can support gut health

1. Coconut meat is high in insoluble fiber (meaning that it doesn’t get digested), which helps bulk up your stool and supports healthy and regular bowel movements. Just 1 cup (80 grams) of shredded coconut provides 7 grams of fiber, which is over 20% of the DV.

2. Coconut meat is high in healthy fat which helps you absorb fat-soluble nutrients, including vitamins A, D, E, and K.

3. The MCTs in coconut meat have been shown to strengthen your gut bacteria, which may protect against inflammation and conditions like metabolic syndrome.

Try my Coconut Lemon Bars! They only require 4 ingredients and are super easy to make. Plus, no baking required.

This high-fiber healthy snack is perfect for those following a vegan, keto, paleo or IBS diet.

High-Fiber Coconut Lemon Bars

INGREDIENTS:
3 cups shredded coconut, unsweetened
1 cup coconut oil, melted
1/4 cup honey (replace with a low-carb sweetener for keto bars)
4 drops lemon essential oil (food-grade) OR 1 tsp. lemon extract

INSTRUCTIONS:

1. Line an 8 x 8-inch or 8 x 10-inch pan or glass tupperware with parchment paper and set aside.

2. In a large bowl, add all ingredients and mix into a thick batter. If it’s too crumbly, add a little extra honey or a tiny bit of water.

3. Pour the mixture into the lined pan/tupperware. Using your hands or a spoon, press firmly into place. Refrigerate or freeze until firm. Cut into bars and enjoy!

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Lemon Chia Seed Pudding

Lemon Chia Seed Pudding

Did you know? Chia seeds are a great plant-based food to help with weight loss.

Chia seeds rank high on the list of plant-based protein foods, making them great for putting on lean muscle, burning fat, and managing hunger and appetite.

Studies show that increasing your intake of protein can promote weight loss by curbing cravings and therefore reducing your caloric intake. Other research shows that following a high-protein diet rich in foods like chia seeds could reduce the hunger stimulating hormone, ghrelin.

If you’re looking for an easy and delicious way to add protein-rich chia seeds into your diet, I highly recommend chia seed pudding. It makes for a great snack or dessert!

Lemon Chia Seed Pudding

INGREDIENTS: (serves 2-3)
2 cups almond or coconut milk (unsweetened)
6 tbsp. chia seeds
3-4 drops lemon essential oil (food-grade) or 1 tsp. lemon extract
2 tsp. honey
Coconut flakes (optional topping – 1 tsp./serving)

Get 24% off all Young Living essential oils (including food-grade oils) here.

INSTRUCTIONS:

1. Whisk all ingredients in a bowl until well combined.

2. Store in a glass container or jar in the fridge. Let sit for a minimum of 1-hr before consuming. The longer you let the chia seeds soak the more delicious this pudding becomes (I like to soak them overnight).

3. Sprinkle with coconut flakes and enjoy!

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Love this recipe? Then you’ll be sure to love my Chocolate Chia Seed Pudding too! Give it a try.

Refreshing Strawberry Pineapple Smoothie (AIP, Plant-Based, Naturally Sweetened)

Refreshing Strawberry Pineapple Smoothie (AIP, Plant-Based, Naturally Sweetened)

Are you craving a refreshing drink to sip on while enjoying the summer heat?

Give this healthy and delicious Strawberry Pineapple Smoothie a try. Loaded with antioxidants and vitamins – and sweetened with Mother Nature’s candy.

It’s the perfect summer time drink for when you’re chilling on the porch or kickin’ it poolside!

TIP: Use frozen fruits to get a thick slushie consistency.

Refreshing Strawberry Pineapple Smoothie

INGREDIENTS: (serves 1)
1 cup unsweetened coconut or almond milk
1/2 cup frozen strawberries
1/2 cup frozen pineapple

BOOST your smoothie with healing collagen – add 1 scoop Whole Body Collagen.

INSTRUCTIONS:

Place all ingredients in a high-powered blender and blend until smooth. Use more milk if needed.

No-Bake Pumpkin Seed Protein Balls

No-Bake Pumpkin Seed Protein Balls

5 reasons why you should eat pumpkin seeds

1. High in magnesium. 1/4 cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium. This important mineral is vital for many physiological functions, including proper bowel function – yet an estimated 80 percent of Americans are deficient in magnesium!

2. Restful sleep. Pumpkin seeds are high in tryptophan, which is needed for serotonin and melatonin (the “sleep hormone”) production. Both of these hormones help promote a restful night’s sleep.

3. Post-menopause symptom relief. Pumpkin seeds are rich in natural phytoestrogens which can help reduce hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.

4. Healthy hormones. Pumpkin seeds can help naturally increase your estrogen while also providing fiber to support healthy estrogen metabolism. It’s an excellent way to create a healthy level of estrogen without leading to excess levels, also known as estrogen dominance.

5. High in antioxidants. Pumpkin seed may help fight the growth and spread of cancer cells due to their high antioxidant content. Diets rich in pumpkin seeds have been linked to a lower risk of several types of cancer, including breast, stomach, lung and colorectal cancer.

Add more pumpkin seeds to your diet with this simple no-bake protein ball recipe.

These protein balls are great for a healthy mid-day snack or quick pre/post workout fuel.

Make a batch and store them in the fridge or freezer, so you’ll always have a healthy snack ready to pop or take with you when you’re running out the door.

No-Bake Pumpkin Seed Protein Balls

INGREDIENTS: (15-20 balls)

1 cup pumpkin seed butter
3/4 cup PurePaleo Protein Powder vanilla (or PurePea Protein – vegan version)
1 tbsp. raw coconut oil
1 tsp. vanilla extract
2 tbsp sprouted pumpkin seeds
2 tbsp toasted coconut chips or shredded coconut (unsweetened)
1/4 tsp sea salt

INSTRUCTIONS:

1. Put pumpkin seeds and coconut chips into food processor and process into a fine crumble. Set crumble aside on a plate.

2. Add pumpkin seed butter, protein powder, coconut oil, vanilla extract and sea salt into the food processor and combine ingredients. Use a spatula to scrape sides if needed. Mixture should be dense and smooth so it can be pressed together. If it’s too wet, add more protein powder. If it’s too dry, add more coconut oil (1 tsp at a time).

3. Using a teaspoon, scoop mixture and form into small balls. If balls are too sticky to form, place mixture into the freezer for 10-minutes then remove and form balls.

4. Roll balls into the pumpkin seed and coconut crumble then place them in large shallow tupperware so they are not touching one another.

5. Store protein balls in the fridge – or freezer for a frozen treat. Once the balls have firmed up, feel free to stack them in a smaller container.

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