ProteinSmoothie

My Protein Smoothie

 ProteinSmoothie

I recommend protein smoothies to my clients very often. They are a great way to start your day off with stable blood sugar levels, which equates to stable energy levels.  This will help to avoid any late morning dips or feelings that you need a “pick me up” aka more coffee, snacks, etc.  Think of it as a drinkable multi-vitamin, with some added greens for a super nutrition boost.  

I recommend a vegetarian source protein, such as hemp, brown rice, or pea protein.  There are many choices out there, but search for ones that are sweetened only with stevia, as this will not have any negative effects on your blood sugar.  This protein smoothie is also great post-workout, as the protein will replenish your muscles allowing for a faster recovery time.  

Here is my go-to recipe for a protein smoothie that will sustain, nourish and deliver easily digested goodness to your body.  Oh, and it’s delicious!

ProteinSmoothie2

Protein Smoothie
A delicious power boost of energy and nutrients.
Write a review
Print
Ingredients
  1. 1 1/2 cup unsweetened almond milk (or cashew or coconut)
  2. 1 scoop vegetarian protein powder (l like chocolate flavored for this recipe)
  3. 1 handful of frozen berries
  4. 2 tsp spirulina powder
  5. 1/2 frozen banana
  6. 1 tbsp chia seeds
  7. optional: 1 tbs peanut butter powder
Instructions
  1. Add everything to a blender and blend well.
Notes
  1. Consider adding flax oil, probiotic powder, chlorella, lucuma powder or maca powder for extra antioxidants and nutritional support!
Molly Bea http://www.mollybea.com/
Springsalad2plate

Radish, Beet and Arugula Salad

It’s spring….and there is nothing better than seeing the farmer’s markets opening again after the long, cold winter. New vegetables to choose from calls for new inspiration. And that’s exactly what I got from my chef brother-in-law who came up with this salad for one of our restaurants. Pure genius. And so, I’m passing along this little bit of inspired taste to your table…because you don’t have to be a genius chef like my brother in law to make this at home.  

Springsalad2plate

Continue reading

BoneBroth4

The Healing Powers of Bone Broth

BoneBroth4

Move over kale, there’s a new superfood in town…bone broth.  Despite it’s less than exciting name, bone broths are making their way from ancient fireside hearths to “broth cafe’s” in big cities where you can swap your cappuccino for a cup of broth.  The health claims range from curing digestive disturbances, improving hair and skin, to relieving achy joints.  It’s true, bone broths do have highly nutritive qualities due to the slow cooking process which releases minerals, amino acids, collagen and gelatin from the bone, into the broth.

A bone broth is just what it sounds like….a bunch of animal bones boiled with vegetables and herbs, and an acid like vinegar to help extract the nutrients from the bone.  It needs to be cooked a long time, about 5 hours minimum and up to 48, as it is through the extensive cooking time that the bones begin to break down and the ‘liquid gold’ is created.  

Continue reading

ChoppedBrussels

Chopped Brussels Sprout & Frisée Salad

ChoppedBrussels

Sometimes life calls for a big, nourishing salad.  Whether you’re out of ideas of what to make for dinner, or looking to eat lighter, or, in my case, looking to clean out your fridge and pantry…a salad comes in as an easy, effortless meal.  Sometimes the greatest ideas come out of ingredients you have just laying around.  I usually never eat cruciferous vegetables in the raw, (1. they can be difficult to digest and absorb and 2. we live 6 months of the year in an arctic tundra where warmth is more desired than more cold!), but I saw an idea for a brussels sprout salad and decided to expand my horizons.   

Salads like this are a great platform for building and expanding a meal how you like.  Keep it simple and light for a side, or add shredded cheese, hard boiled eggs, a piece of salmon or chicken to make it more of the main meal. 

Continue reading

5 Simple Ways to Clean Up Your Diet

Eating healthy doesn’t have to take all of your time and effort.  Here are 5 easy tricks to sneak into your diet, and believe me, you’ll want to keep them there for good!

  1.  You perhaps may be one of many who have made the resolution to eat healthier for the New Year, and salads are a great way to do so.  With best intentions, you could unknowingly be hampering your efforts by using store bought dressing.  Why?  Most commercial salad dressings contain plenty of unnecessary and unneeded ingredients which can be harming to your health.  Here are just a few common ingredients and why you should avoid them:
  • Poor quality oils: The bulk of oils used in most commercial salad dressings are coming from genetically engineered canola or soy, and have been processed and refined to the point of turning them into unhealthy fats.
  • White sugar or high fructose corn syrup: imbalances blood sugar levels, depletes nutrients in the body and encourages weight gain.  We don’t need the extra sugar!
  • Chemicals, preservatives, and artificial flavorings:  The list is too long to mention here, but do we really need titanium dioxide or xantham gum in our lovely greens?  Even in small amounts these chemicals have shown to be detrimental to health.

That’s not to say that there are not some decent organic dressings on the shelves, but even so you can’t beat homemade.  Here are a few simple recipes for homemade dressings to get you started.   

Continue reading