Super Easy Energy Protein Bites!

Super Easy Energy Protein Bites ~

Warning: these Super Easy Energy Protein Bites are addicting!

Another easy and delicious anti-inflammatory recipe makeover!

You can whip them up in a matter of minutes! So easy and so addicting, I made two batches today!

I raised my step-daughter on this recipe and when she moved out on her own, it was the first recipe she asked me for! She knew the ingredients, just wasn’t sure about the measurements.

I found this recipe in the 80’s!

Sans the chia seeds because back in the day, chia seeds were just for chia pets! Almost every child and grandmother received them as a gift! I made DIY chia pets with my students and we made them at my children’s birthday parties! Both an activity and a party favor!

We didn’t know what the Mayans and Aztecs knew – that chia seeds are a superfood for human consumption! But now we know! And so I’ve added them to the recipe!

Ingredients

Per 1/4 cup of raw organic oats:
1 T organic nut butter of your choice
1 T raw local honey
1 t organic chia seeds

Instructions

  1. Mix all ingredients together by hand
  2. . Use a cookie-dough scoop for uniformity and drop onto a plate
  3. Chill for 30 minutes (optional)
  4. Roll into balls (optional)

Variations

When my son went to Search & Rescue Training Camp for a week, I made as much as would fill the peanut butter jar (not rolled into balls) and sent it with him with a spoon. He ate a little each day and said it really got him through the long physically demanding days!

We also used it as edible play dough when I had littles and students!

You may want to omit the chia seeds for littles unless they have an athletic event! Or maybe just limit consumption after say about 1pm!

Some of the Health Benefits

Oats: lowers cholesterol, heart health, high in fiber, anti-inflammatory

Raw Local Honey: counters pollen allergies, increases energy, digestive enzymes, anti-bacterial, anti-inflammatory

Nut Butter: protein, healthy fats, energy, heart health, anti-inflammatory

Chia Seeds: pack a punch of energy. Aztec and Mayan warriors ate chia seeds for high energy and endurance. They claimed that just 1 spoonful of chia seeds would sustain them for 24 hours. Warriors would consume chia seeds as fuel for battle and running long distances. Chia seed benefits also include promoting healthy skin, heart and digestive system health, building stronger bones and muscles, and more. They have even recently been linked to healing diabetes. Anti-inflammatory.

I’ve included some links below to make your shopping easier. For raw local honey, check your local Farmers’ Market!

Enjoy ♥️

 

Eat Your Veggies?

Yummy Nutrient Dense Superfoods Smoothie

Happy Nat’l Eat Your Vegetables Day!

If you don’t like them, hide them in a fruit/berry smoothie! Great way to get your children to consume their veggies! 

I like veggies but I prefer them raw for health reasons and my favorite way to get raw veggies everyday is in a smoothie! But I don’t particularly enjoy veggie-flavored-smoothies, so fruit and berries are in there with added health benefits and yumminess!

I just posted to my online vasculitis support group a couple days ago how much better I feel when I have my daily nutrient-dense-superfoods smoothie! I had gone a few days without and felt run down. Had a smoothie and felt more energetic, less lethargic, had better mental clarity – and so of course I was happier!

It really makes a difference in how you feel! Smoothies are a great way to get your veggies everyday!

Get a good blender if you don’t have one and make it part of your daily routine!

My smoothie today has all organic, all raw: mixed baby super greens, broccoli, mixed berries, banana, pineapple, carrot, acai, watermelon.

I don’t taste the veggies! Sometimes at first I do, but after marinating for a few minutes, all I taste is fruit and berries.

Note: If your smoothie tastes too green, add more pineapple.

I use mostly frozen organics from Trader Joe’s. Convenient, affordable and produces an ice-cold smoothie!

I buy organic bananas and when they get nicely spotted, I peel and slice them and toss them in a container and freeze them. If you buy them already spotted, they are discounted and perfect for smoothies – and spotted bananas have anti-cancer nutrients that unspotted bananas don’t have! Most people don’t care to eat them once they’re spotted but they are wonderful in smoothies!

So are avocados! They make your smoothie smoother! And add health benefits!

Adding chia seeds and other seeds to smoothies is great, too!

Eat your veggies or drink your veggies! Fruit and berries too! You will feel better!

A superfoods smoothie is the healthiest energy drink there is!

But they are pricey away from home. Investing in your own good blender is a great way to have them everyday and not break the bank.

Other great resources for affordable frozen organics are Grocery Outlet (opening soon near me, can’t wait!), Walmart and Costco.

For fresh produce this time of year, support your local farmers market! It just feels good to shop at them!

For more tips on healthy eating without breaking the bank, go here.

This started out as a status update to just say: Happy Nat’l Eat Your Veggies Day! But I got carried away ♥️

Mom, You should Blog about Eggs!

Mom, you should blog about eggs!

So that’s exactly what I’m doing for National Egg Day today!

  • What’s Up with That Bad Reputation?
  • What About the Yolk?
  • Did You Know…
  • Duck Eggs
  • Health Benefits
  • Free-range eggs vs cage-raised eggs
  • Fun Fact about Refrigeration of Eggs
  • How to Successfully Peel Boiled Eggs
  • One of My Favorite Egg Recipes: My Momma’s Poached Eggs

What’s Up with That Bad Reputation?

Eggs have a bad reputation for cholesterol but it’s a very unfortunate reputation as organic free-range eggs actually help regulate and control cholesterol, as free-range hens lay omega-3 eggs! And omega-3’s regulate cholesterol!

Part of the reason free-range hens’ eggs are higher in omega-3’s is because they feed on natural food sources provided by nature!

What About the Yolk?

The entire egg is good for you! Yes, even the yolk! The egg white without the egg yolk is not as beneficial as it is with the yolk! I would like to shout that from a mountain top! Eat the whole egg! You’re seriously missing out on health benefits when you only eat egg whites!

“If you toss out your egg yolks, you’re also tossing out some of the most nutritious parts of the egg. The good cholesterol and saturated fat in animal foods like egg yolks are quite beneficial for your health.” – Dr. Mercola

Did you know…

that the protein in eggs is especially beneficial for preventing muscle wasting and recovery? It’s used in geriatric supplements for this reason! Very good for athletes!

Following a severe illness, my son had an extremely hard time retaining muscle. We started loading him up with eggs and he was able to build and retain muscle!

Duck Eggs

If you’re allergic to chicken eggs, or you want an egg with even more protein and health benefits, consider duck eggs. As pictured above. Most people who can’t tolerate chicken eggs can tolerate duck eggs. And they are wonderful to bake with! Makes a run-of-the-mill cake amazing! They are wonderful for everything except scrambling. The texture of the yolk when boiled is just so nice! There’s an Amazon link below. That’s a pretty good deal on them and if 4 dozen is too many, split the order with a friend or two!

Ten Health Benefits of Free-Range Organic Eggs

  1. Anti-inflammatory
  2. Reduces risk of heart disease
  3. Reduces chances of developing metabolic syndrome (fights disease)
  4. Improves eye health
  5. Promotes weight loss
  6. Liver health
  7. Brain health
  8. Skin health
  9. Protection against muscle wasting
  10. Muscle recovery

Free-range eggs vs cage-raised eggs

Free-range eggs contain:

  • ⅓ less cholesterol
  • ¼ less saturated fat
  • ⅔ more vitamin A
  • 2 times more omega-3
  • 3 times more vitamin E
  • 7 times more beta-carotene

“I would strongly encourage you to AVOID ALL NON-ORGANIC eggs which are labeled “omega-3 eggs,” as they are some of the least healthy for you. These eggs typically come from chickens that are fed poor-quality sources of omega-3 fats that are already oxidized.” Dr. Mercola

Organic, free-range, farm-fresh, is your best choice. Check your local farmers market or health food store.

Fun Fact

In many parts of the world, eggs are not refrigerated! It was so surprising when we were in the U.K. to see eggs in the grocery stores and markets, on shelves, without refrigeration! The reason is that eggs have a protective cuticle that keep them fresh without refrigeration! Once the egg is washed, the cuticle is removed and the egg requires refrigeration, which is common practice in the U.S. But we buy farm-fresh, unwashed eggs, and so now, into the pantry they go – no longer taking up space in the refrigerator!

How to Successfully Peel Boiled Eggs

  1. Add baking soda to your water
  2. Bring to a boil before adding eggs
  3. Add eggs gently with a slotted spoon or a spaghetti/egg spoon
  4. Boil to your specified liking
  5. Place them in ice water, keep adding ice as needed – this halts the cooking time so if you prefer your yolks well-done, add to the cooking time
  6. Chill in ice water for at least 15 minutes before peeling
  7. Roll the egg to create many cracks
  8. Peel carefully

Note: The fresher the egg, the harder to peel.

I’m going to share with you one of my favorite egg recipes, a little different than the usual poached egg method, the way my momma made them, in milk! 

Poached Eggs in Milk

Organic Ingredients

A slice of bread of your choice, gluten-free, etc
1- 1 1/2 cups milk, as needed
Salt and pepper and your favorite egg spices
2 eggs

Directions

Toast the bread and set on a plate. Butter lightly, if desired.
Meanwhile, liberally season milk and bring to a simmer in a sauce pan over med-high heat. When it begins to simmer, drop in eggs, 1 at a time. I like to crack them into a small bowl and then add them to the milk.
Once the milk begins to simmer for the second time, poach for 2 minutes more. Do not let the milk boil over. Use a slotted spoon to remove eggs from the milk. They will be done once they look solid on the outside.
Drop the poached eggs on top of the toast, then pour about ½ cup or less of the hot milk over the eggs.

Click here for another great recipe using eggs!

And watch for more egg recipes to come!

Enjoy ♥️

References

Dr Joseph Mercola, Dr. Josh Axe

 

Easy Delicious Anti-inflammatory Guacamole 

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Delicious Guacamole

My whole family loves this guacamole – they say it’s the best they’ve ever had!

Both guacamole recipe variations are delicious and anti-inflammatory – and loaded with health benefits!

This is my favorite way to eat flaxseeds. You can’t even tell they are in it.

Recipe

Organic Ingredients 

  • Ripe avocados: as many as you need for the number of people you’re serving
  • 1 T fresh ground flaxseed per avocado
  • Fresh or granulated garlic – to taste (the more the better!)
  • Himalayan pink salt – to taste
  • Your favorite salsa – to taste & preferred consistency

Instructions

  1. Mash avocados with a fork
  2. Mix all ingredients by hand

That’s it folks! The avocados, garlic, flaxseed, and even the pink salt are all anti-inflammatory and if you add onions or they are in your salsa, they are anti-inflammatory too.

Breakfast Variation: I make it the same way & omit the salsa & spread it thick on whole-grain toast or English muffins (no butter).

Just ‘Some’ of the Health Benefits:

  • Avocados: anti-inflammatory, heart health, cancer prevention, diabetes prevention, cognitive health, high in protein and so many more health benefits! It’s a superfood!
  • Flaxseed: anti-inflammatory omega-3 superfood, cancer prevention, digestive health and more
  • Himalayan Pink Salt: anti-inflammatory, improves respiratory health (helps clear mucus even), improves sleep, balances pH levels in the body
  • Salsa has the added health benefits of tomatoes and onions, including anti-inflammatory properties and antioxidants

Check out Healthy Eating without Breaking the Bank.

Enjoy and follow my blog for more simple, healthy, yummy recipes ♥️

Pottery Credit: Brady Olsen

References

Dr Josh Axe, Dr Joseph Mercola, Harvard University

6 Ingredient Delicious Energy Boosting Anti-inflammatory Superfoods Chocolate-Coconut-Banana-Nut Pancakes 

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6 Ingredient Delicious Energy Boosting Anti-inflammatory Superfoods Chocolate-Coconut-Banana-Nut Pancakes

They look like chocolate cookies!

They will keep you satisfied until lunch!

Alternative names: Gluten-free Dairy-free No-added-sugar Paleo Pancakes -or- Fabulous Flourless Fritters!

I’m always tweaking recipes to make them healthier. Some of my goals are to make them:

  • delicious
  • simple
  • anti-inflammatory
  • nutrient dense
  • non-gmo
  • organic
  • health-enhancing
  • wholesome

Anti-inflammatory is a goal as inflammation is a global epidemic that causes a myriad of health issues, including the one I battle. The medications to control inflammation often fall short.

Implementing an anti-inflammatory regimen will do wonders for your health.

Simple is a goal as those of us with serious/chronic illnesses need quick, simple, nutritious foods we can prepare because we often lack the energy and stamina to prepare more involved recipes.

The original recipe was called “Runners’ Pancakes” by athletes, as they boost energy for running. The original recipe was just a banana and an egg. My version includes even more delicious energy boosting, anti-inflammatory, super foods!

Great for breakfast or snacks or a pre-workout snack for athletes!

Good hot or cold!

But don’t eat them too late in the day, as they are energy boosters and may make it hard to fall asleep.

A note about coconut oil: it is not all created equal! Some brands are not yummy! Nutiva is yummy!

A note about eggs: free-range organic eggs are actually very good for you! Yolk and all! I will be blogging about the myths and many health benefits of eggs soon! Watch for it!

A note about cocoa: it’s really good for you! I was so excited to learn this as I LOVE chocolate!

Recipe 

Organic ingredients

  • A ripe banana
  • 2 free-range eggs
  • 2-3 T cocoa powder
  • 1/4-1/3 cup chopped walnuts
  • 1 T chia seeds
  • Coconut oil

Instructions

  1. Heat enough coconut oil to cover the bottom of your pan, liberally, over medium heat
  2. Mash banana on a plate with a fork
  3. Add cocoa and mix
  4. Whisk eggs in a bowl
  5. Add banana mixture
  6. Add nuts and seeds and whisk or stir
  7. Drop mixture into hot coconut oil, keeping them small: think silver dollar pancakes! I use a cookie dough scoop: 1-2 scoops per cake
  8. Cook 3-4 minutes and carefully flip, I usually use two spatulas as they are more delicate than traditional pancakes.
  9. Cook 2-3 minutes more
  10. Top with additional coconut oil, sliced bananas, nuts, and seeds. For a decadent treat/dessert, top with Nutiva Hazelnut Spread and raspberries – or top your own favorite toppers!

Just ‘Some’ of the Health Benefits:

  • Bananas: energy booster, potassium, magnesium
  • Cocoa: energy booster, antioxidants, anti-inflammatory, blood vessel health
  • Coconut oil: long list of health benefits including anti-inflammatory and increased energy
  • Walnuts: energy booster, omega-3, anti-inflammatory
  • Chia Seeds: energy booster, anti-iinflammatory
  • Eggs: protein, omega-3’s, antioxidants, anti-inflammatory, increased energy

Click here for how to eat healthy without breaking the bank!

Enjoy and follow my blog for more recipes and health tips. Adding new posts every week ♥️

References:

Dr Mercola, Dr Axe

 
 
 
 
 
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4 Ingredient Organic Chocolate Hazelnut Banana Wraps

Chocolate Hazelnut Banana Wraps

When you love hazelnut and want a healthy, hearty, simple, quick snack; this yummy, four-ingredient recipe hits the spot!

It’s packed with omega-3’s, antioxidants, fiber, protein, and potassium! And it’s non-GMO and organic and you can make it gluten-free! Yes, there’s fats and sugar and carbs, but they’re the good ones and much less sugar than the average sweet snack.

Ingredients

  • Organic whole-wheat or gluten-free tortillas/wraps
  • Nutiva Organic Hazelnut Spread with Cocoa: dark or classic (link at end)
  • Organic bananas, sliced
  • Organic chia seeds (link at end)

Instructions 

  1. Heat tortilla/wrap in pan over medium heat, flipping a few times until hot
  2. Spread with desired amount of hazelnut spread as shown in pic (nutrition info listed below based on 2 tablespoons)
  3. Top with sliced bananas
  4. Sprinkle with chia seeds
  5. Roll up like a burrito

Go here for tips on how to eat healthy without breaking the bank!

Enjoy ♥️ 

Nutritional info

Mission Brand Organic Tortilla: Calories 150, Good Fat 5g, Carbohydrates 24g, Fiber 2g, Protein 3g, Sugar 2g

Nutiva Dark Hazelnut Spread: (per 2T) Calories 190, Total Good Fats 13g (450mg omega 3), Total Carbs 18g, Fiber 4g, Protein 3g, Sugar 12g (40% less sugar than the leading non-organic brand)

1/3 Banana: Calories 37, fat 0, Carbs 9, Fiber 1g, Sugar 5g, Potassium 150mg

Nutiva Chia Seed Organic Superfood: (per 1T) Calories 60, Good Omega-3 Fat 3g, Carbs 5g, Fiber 5g, Protein 3g, Sugar 0.