5 Ways To Boost Your Smoothie

5 Ways To Boost Your Smoothie

Have you heard about different ‘superfoods’ that can be added to smoothies to make them even more healthy?

There’s a long list of them; so many that it’s easy to get overwhelmed in the land of superfoods.

I always recommend to keep things simple, but I can understand the urge to test out something new, especially if there are health benefits attached to it.

To save you the time and energy required to sort through all the superfoods out there, I’ve put together a short list of my favourite smoothie boosters. Check them out and give them a try!

5 Ways to Boost Your Smoothie

1. MACA POWDER

Known for its hormone balancing effects. Maca has been studied to help normalize the symptoms of premenstrual/menstrual symptoms, as well as the symptoms of menopause including hot flashes, night sweats, cramps, fatigue and lethargy. Look for gelatinized maca for easier digestion and absorption. Add 1 tsp.

2. COLLAGEN

The ultimate anti-aging smoothie booster! As we age, our bodies’ natural production of collagen starts to slow. Collagen supplementation has proven to be effective in supporting the strength and flexibility of bones, tendons and cartilage, as well as the appearance of skin and nails, and GI tract health. Incorporating a collagen powder into your smoothie is an easy way to support many areas of your health and stay forever young. Learn more about the benefits of Whole Body Collagen. Add 1-2 scoops.

Whole Body Collagen

A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint & gut health, skin elasticity + more.

3. CACAO NIBS

These little guys are loaded with antioxidants, even more so than tea, wine and blueberries! In addition, cacao nibs are a high source of magnesium, iron and fibre. A great way to add extra nutrition and crunch to your smoothies. Stir in 1 tbsp.

4. SEA SALT

Not only will a high-quality sea salt enhance the flavour of your smoothie, but it will add life-giving nutrients. Sea salt is rich in trace minerals that are hard to obtain from food due to the lack of nutrient-rich soil. Sea salt can help promote vascular health, healthy pH & electrolyte balance, as well as increase energy, regulate sleep and improve symptoms of adrenal fatigue. Look for Pink Himalayan or Celtic. Add a pinch.

5. CINNAMON

Popular for its blood sugar lowering effects, but also has antioxidant, anti-inflammatory, anti-microbial, and immunity-boosting abilities. Great way to naturally sweeten your smoothies as well. Opt for Ceylon cinnamon over Cassia (aka “fake”) cinnamon. Cassia cinnamon contains a higher amount of coumarin, a natural plant chemical that can be toxic to the liver and kidneys, and it may also be carcinogenic, in large doses. Add 1/2-1 tsp.

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Sheet Pan Lemon Butter Chicken & Veggies

Sheet Pan Lemon Butter Chicken & Veggies

Lately, I’ve been preparing meals for more than one hungry belly during the work week, so I’ve started to experiment with different ways of putting together healthy whole food meals that are easy enough to manage even with a busy schedule.

Sheet pan dinners have made it high on my list of go-to meals during the week and I’ll explain why …

Here’s what makes sheet pan dinners so great:

1. They’re quick to put together (unless you’re super slow at chopping veggies) and typically cook in under 35-minutes.

2. Clean up is easy since everything is being cooked (and can be prepared) on one pan.

3. It’s an easy way to cook for multiple people or cook enough so that you end up with leftovers for the busy week ahead.

4. The combinations of  meat/fish, vegetables and marinades are endless, so you’ll never get bored of sheet pan dinners.

5. Allowing your meats and veggies to cook together in a marinade (or just some simple seasoning) is a great way to achieve a flavourful end product.

Check out this new addition to my sheet pan dinners …

Sheet Pan Lemon Butter Chicken & Veggies

INGREDIENTS: (serves 3)
8 chicken thighs (boneless, skinless)
8 medium carrots (cut crosswise then lengthwise)
1 bunch asparagus (cut stalks into 3)
1 pack whole mushrooms (cut in half)
3 garlic gloves (minced)
1/4 cup butter or ghee (melted)
1/2 lemon (juice only)
1 tsp dried rosemary
1/2 tsp sea salt
1/2 tsp black pepper

INSTRUCTIONS:

1. Mix butter/ghee, lemon juice, garlic, rosemary, sea salt and pepper in a small bowl.

2. Place chopped veggies into a large bowl and add 3/4 of the marinade. Toss until veggies are all coated and spread onto sheet pan. You can also coat veggies directly on the sheet pan.

3. Place chicken thighs on top of the veggies, sprinkle with some salt and coat them with remaining marinade.

4. Bake at 425 for 30-35 minutes.

5. Optional step: If you want to cook off some of the pan juices at the end – remove chicken thighs first (keep covered on a plate or in a glass tupperware) and broil veggies on Hi for 3-5-minutes

If you’re looking for another great sheet pan meal idea, you’ve got to try my Honey Balsamic Chicken & Veggies!

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Sheet Pan Honey Balsamic Chicken & Veggies

Sheet Pan Honey Balsamic Chicken & Veggies

Sheet pan meals are a quick and easy way to get dinner on the table fast with little clean up since you’re cooking veggies and protein all on one pan.

It’s the perfect way to feed your whole family!

Looking for more sheet pan meals? Check out my Sheet Pan Lemon Butter Chicken & Veggies!

Sheet Pan Honey Balsamic Chicken & Veggies

INGREDIENTS: (serves 4)
6 whole chicken legs (bone-in, skin-on)
2 sweet potatoes (cubed)
2 zucchini (cubed)
1 eggplant (cubed)
1 pack whole mushrooms (halved)
2 garlic cloves (crushed)
3 tbsp avocado oil
Sea salt and pepper

Honey Balsamic Marinade
1/2 cup balsamic vinegar
1/4 cup honey
1/4 cup avocado oil
2 tbsp whole grain mustard
2 garlic cloves (crushed)
1 tbsp dried oregano
Sea salt and black pepper

INSTRUCTIONS:

1. Preheat oven to 425.

2. Mix honey balsamic marinade together in a small bowl.

3. Coat thighs with the marinade in a large bowl.

4. While the chicken is marinating, prepare veggies and place in a bowl or on your sheet pan and coat with oil, garlic, salt and pepper.

5. After chicken has marinaded for 15-minutes, place chicken thighs on top of veggies on the sheet pan.

6. Bake at 425 for 35-minutes.

7. Remove chicken from pan (cover to keep warm) and then place pan with veggies on top rack and broil for up to 5 minutes to cook off some juices from the pan (optional).

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Cauliflower, Carrot & Leek Mash

Cauliflower, Carrot & Leek Mash

Are you looking for a low-carb version of mashed potatoes that you – and your waistline – will love?

Look no further than this mouthwatering mash recipe! Nutrient-dense and full of delicious flavours – it’ll be love at first bite.

This vegetable mash is super versatile and can be enjoyed warm or cold …

  • Use as a side to your meat or fish dishes
  • Enjoy topped with fried eggs
  • Use as a dip or spread for crackers, sliced veggies or wraps
Cauliflower, Carrot & Leek Mash

INGREDIENTS: (serves 4)
1 head cauliflower
5 large carrots
1 whole leek
1 lemon (juice only)
2 tbsp avocado or coconut oil
1/2 can full fat coconut milk
1 tbsp dried rosemary
Sea salt and black pepper to taste

INSTRUCTIONS:

1. Chop up all vegetables, place on baking sheet with oil and spices and bake at 350 for 45 minutes.

2. Put cooked veggies in a food processor or high-powered blender with lemon juice and coconut milk and mix until a smooth mash is formed. You may need to do this in two batches.

3. Use right away or store in fridge for use during the week.

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Scrambled Squash (Low-Carb, High-Fiber, Paleo)

Scrambled Squash (Low-Carb, High-Fiber, Paleo)

I would normally save my egg breakfasts for the weekend, but I’m officially obsessed with this new way of preparing eggs so needless to say, I’m a little out of control with eggs these days. #eggcrazy

Seriously though, this recipe will have you feeling the same way about eggs so test it out and don’t blame me when you discover you’re hooked. There’s plenty of room for you in my “hooked on eggs” club ?

Time Saving Tip: Bake multiple squash at a time (400 for 30-40 min) and store in fridge for use during the week.

Scrambled Squash

INGREDIENTS (serves 1):
2 pastured eggs
1/2 cup cooked and mashed squash (I used delicata squash but other similar squashes work too)
1 small garlic clove, finely chopped
1 tsp grass-fed ghee/butter or avocado oil
1/2 tsp dried basil
Sea salt and black pepper to taste
Broccoli sprouts, for garnish (optional)

INSTRUCTIONS:

1. Sauté garlic and basil in cooking fat.

2. Add mashed squash and coat with oil and spices using a spatula.

3. Scramble eggs in a separate bowl then pour into pan with squash.

4. Add sea salt and pepper and gently mix ingredients together over low heat until eggs are cooked.

5. Eat on its own, in your favourite wrap or on top of something healthy like this kimchi pancake from Live Organic Foods.

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Grilled Grass-Fed Steak

Grilled Grass-Fed Steak

I just returned from a week vacay in Florida and I ate like a queen!

I prepared most of my meals in a beautiful kitchen – and even had a barbecue for grilling (which I never use back home because I live in a condo)!

The grocery stores had a great selection of grass-fed steaks so I took full advantage of it and grilled up steaks two nights that I was there.

The flavour was amazing! You can check out how I marinated the steaks below, along with some simple sides for this dish…

Steak with Garlic Balsamic Marinade

INGREDIENTS: (serves 2)

2 grass-fed steaks

1 garlic clove (finely chopped or crushed)

4 tbsp. balsamic vinegar

Sea salt and black pepper

INSTRUCTIONS:

1. Place steaks in a deep dish and add salt and pepper to both sides.

2. Add balsamic vinegar and coat both sides by flipping them around in the dish.

3. Rub chopped/crushed garlic into both sides of the steak. Try to distribute the garlic evenly.

4. Cover the dish and let steaks marinade until ready to grill. Remove from fridge 30 minutes prior to grilling.

5. Grill to your liking. Let sit for 5-minutes before digging in.

SUGGESTED SIDES:

Grilled zucchini finished with extra virgin olive oil and sea salt.

Roasted butternut squash finished with extra virgin olive oil, sea salt and black pepper.

And no steak dinner is complete without a great glass of red (or 3!)?