5 Ways To Boost Your Smoothie

5 Ways To Boost Your Smoothie

by | Jun 2, 2020

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.

 

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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.

Easy Yoga Flow

Easy Yoga Flow

by | Aug 15, 2019

If you’re a beginner to yoga or just looking for a gentle yoga flow to get your body feeling good, give this easy yoga flow a try!

This yoga flow is great for:

  • Improving range of motion & circulation
  • Increasing flexibility & strength
  • Relieving stress & calming the mind
  • Energizing the body

Repeat this flow 5 times to begin. As it becomes easier, increase the number of rounds.

Try this flow in the morning for a caffeine-free boost OR in the evening to help you unwind from the busy day.

 

Get more free yoga and fitness videos …

Check out my YouTube channel or visit Healthletica’s channel.

Looking for a simple and natural approach to weight loss & better health? Check out this article I wrote >>> 4 ways to effortless weight loss

Kombucha “Mulegarita” (Plant-Based, Paleo)

Kombucha “Mulegarita” (Plant-Based, Paleo)

by | Jun 19, 2019

Kombucha “Mulegarita” is a refreshing cocktail made with simple ingredients like kombucha, ginger tea, lime and tequila. It’s the perfect drink to quench your thirst this summer! See non-alcoholic version in the recipe notes.

Here’s why Kombucha is one of my go-to healthy thirst quenchers during the hot Summer days …

Kombucha is a fermented beverage consisting of black tea (or other teas) and sugar (cane sugar, fruit or honey). The tea and sugar combo is fermented by bacteria and yeast commonly known as a “SCOBY” (symbiotic culture of bacteria and yeast).

This functional probiotic food helps to support a healthy gut by aiding in digestion with its high levels of beneficial acid, probiotics, amino acids and enzymes. The bacteria found in kombucha are the beneficial kind that compete with “bad” bacteria in the gut.

Additionally, some research has linked kombucha to ulcer prevention & healing–and helping to stop candida from overpopulating the gut.

Look for unpasteurized organic kombucha. Many health food stores and conventional grocery stores carry it in the refrigerated section. You’ll find a variety of brands and flavours.

So, if you’re looking for a healthy alternative to sodas to satisfy your craving for something fizzy or if you’re looking to create some cool cocktails this summer, I highly recommend giving kombucha a try!

Kombucha "Mulegarita"

What you need for Kombucha “Mulegarita”:

More cold drink recipes …

Kombucha "Mulegarita"

Kombucha "Mulegarita"

Kombucha "Mulegarita" is a refreshing cocktail made with simple ingredients like kombucha, ginger tea, lime and tequila. It's the perfect drink to quench your thirst this summer! See non-alcoholic version in the recipe notes. 
Print Recipe Pin Recipe
Prep Time: 5 minutes
Course: Cocktails, Cold Drinks
Cuisine: Low-Carb, Paleo, Plant-Based
Servings: 2

Ingredients
 

  • 8 oz. kombucha, ginger flavoured is best
  • 8 oz. San Pellegrino, or other carbonated mineral water
  • 4 oz. tequila, see notes for non-alcoholic version
  • Juice of 2 limes
  • 2 oz. concentrated cold ginger tea, optional, but recommended if not using ginger flavoured kombucha
  • Ice

Instructions
 

  • Add lime juice, tequila and ginger tea into a cocktail shaker with lots of ice and shake.
  • Strain into two Moscow Mule mugs.
  • Add 4 oz. San Pellegrino and 4 oz. kombucha to each mug and stir.
  • Garnish with lime wheels or wedges and serve!

Notes

*For non-alcoholic version, replace tequila with 4 oz. of concentrated cold ginger tea.
Keyword cocktail, ginger, gluten free, grain free, kombucha, lime, margarita, moscow mule
Burgers with Portobello “Buns” (Keto, Paleo)

Burgers with Portobello “Buns” (Keto, Paleo)

by | Jun 5, 2019

Burgers with Portobello “Buns” are the perfect healthy & low-carb food that can be enjoyed all year round! These burgers are also keto & paleo–and can be made AIP friendly with a couple modifications.

Fire up the BBQ or bust out the stove top pan for these juicy Burgers with Portobello “Buns”! They’re the perfect low-carb, keto & paleo burger!

Serve these burger patties open-faced or sandwich them between two portobello “buns”. Grab onto these delicious burgers with your hands or enjoy them with a fork and knife.

Dress up your burger with your favourite condiments and toppings OR give my easy smoked paprika mayo a try (see this easy recipe below).

If you’re looking for an AIP friendly burger omit the yellow mustard inside the burger patty and avoid the smoked paprika mayo topping.

Enjoy these delicious burgers with any of these healthy sides …

Burgers with Portobello Buns

What you need for Burgers with Portobello “Buns”:

Want more healthy & fun dinner recipes? You’re going to love these …

Burgers with Portobello Buns

Burgers with Portobello "Buns"

Burgers with Portobello "Buns" are the perfect healthy & low-carb food that can be enjoyed all year round! These juicy burgers are also keto & paleo--and can be made AIP friendly with a couple modifications. 
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Dinner
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 3

Ingredients
 

Burger Patties

  • 1 lb grass-fed ground beef
  • 2 carrots, peeled
  • 1/4 onion
  • 1 clove garlic
  • 1 tsp. yellow mustard
  • Sea salt & black pepper, to taste

Portobello "Buns"

  • 4-8 portobello mushrooms, depending on whether you want open-faced or sandwiched burgers
  • 1 tbsp. avocado oil
  • Sea salt & black pepper, to taste

Easy Smoked Paprika Mayo

  • 3 tbsp. avocado oil mayo, I use Chosen Foods
  • 1/2 tsp. smoked paprika

Instructions
 

Burger Patties

  • Add carrot, onion, garlic, yellow mustard, sea salt and black pepper into a food processor and process until ingredients are finely chopped.
  • In a bowl, combine ground beef with ingredients from food processor.
  • Form 4-5 burger patties using your hands. Once you've flatted the meat, press your finger into the center to form an indent in your patty (this will help cook the inside of the burger).
  • Cook burgers on stove top over medium heat, flipping occasionally. Cooking time will vary based on the thickness of the burger (~ 15 minutes). You can also cook your burgers on the BBQ.

Portobello Mushrooms

  • While burgers are cooking, remove stems from portobello mushrooms and place in a large stove top pan with oil.
  • Cover and cook over medium heat, flipping occasionally. Water from mushrooms should release into pan, preventing the mushrooms from burning. If there is not enough liquid, add a splash of white wine, lemon juice or water.
  • Once mushrooms have cooked for 10-minutes, remove lid and let any remaining juices cook off. Season with sea salt and black pepper.
  • Place cooked burger patties on top of portobello mushrooms, top with smoked paprika mayo (or other condiments/toppings) and close off with another portobello mushroom or leave it open-faced.

Smoked Paprika Mayo (optional)

  • Add mayo and smoked paprika into a small bowl and mix until ingredients are blended well.

Notes

If you're cooking the burger patties on the BBQ, feel free to cook the portobello mushrooms on the BBQ too.
Need an AIP friendly burger? Omit the yellow mustard inside the burger patty and avoid the smoked paprika mayo topping. 
Keyword dairy free, gluten free, grain free, ground beef, hamburgers, healthy dinner, mushrooms, soy free
Drew (drink + chew) your smoothie

Drew (drink + chew) your smoothie

by | Apr 3, 2019

Are you hesitant to give smoothies a go because you feel you won’t be completely satisfied with drinking your food–and maybe you just prefer chewing your food?

I completely understand the need for chewing. After all, we’ve been wired to chew food to obtain nutrients and calories which are used to fuel our bodies.

Chewing is important because it stimulates digestive enzymes, which are essential in breaking down food therefore allowing us to process and absorb nutrients. In addition, chewing plays a significant role in oral health.

In my early smoothie days I felt that I was missing an important part of what consuming food is all about – chewing. So, I began to add different crunchy/chewy foods into my smoothie after blending to create a smoothie that I could sip on and chew through at the same time.

Not only has this little hack made smoothies more filling and satisfying for me, but it has also allowed me to add more nutrients into my already nutrient-packed smoothie.

So, before you write-off smoothies completely, I highly recommend trying this …

After blending your smoothie, stir in 1-2 tbsp. of the following:

Check out some of my go-to brands by clicking on the links above.

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Go wild and mix 2 or more of these crunchy and chewy foods into your smoothie.

Even if you’re completely satisfied with the current way you prepare your daily smoothie, I still recommend giving this smoothie hack a try. You might just be pleasantly surprised at how much you enjoy some chew/crunch to your smoothie.

Would love to hear about the crunchy and/or chewy foods you add to your smoothie after blending. Share in the comment section below.

Check out more of my smoothie hacks here.

Mint Chocolate Chip Ice Cream Smoothie (Dairy Free, Paleo)

Mint Chocolate Chip Ice Cream Smoothie (Dairy Free, Paleo)

by | Mar 18, 2019

If you’re a fan of mint chocolate chip ice cream then this smoothie recipe is for you! Mint Chocolate Chip Ice Cream Smoothie is chocolatey, refreshing and delicious–and filled with all the right ingredients to make a healthy & complete meal. Enjoy it for breakfast, lunch or dinner!

What makes Mint Chocolate Chip Ice Cream Smoothie so healthy

  1. The right balance of macronutrients including high-quality protein, which is often missing in most smoothie recipes. Protein is not only a source of vital nutrients required for optimal health, but it’s also essential for sending healthy hormonal signals throughout your body.
  2. No excess fruit or juices, which keeps your blood sugar levels in check while still giving you small doses of powerful nutrients and fiber found in whole fruits.
  3. Healthy fats for optimal health and a smaller waistline! Healthy dietary fat not only fuels every cell in your body, but also allows you to absorb fat-soluble vitamins found in fruits and vegetables.
  4. Loaded with green goodness which provides antioxidants to combat free radicals & essential vitamins and minerals + supports detoxification, collagen production, gut health, weight loss, & disease prevention.
  5. Gut friendly & healing ingredients that are FREE OF gluten, dairy, eggs, soy, grains, fillers, artificial flavours, colours, preservatives or sweeteners + other common gut irritants.

Feel free to use your favourite protein powder in this recipe or you can try my go-to protein powder. This awesome & gut friendly protein powder will make all your smoothies taste like dessert in a cup! It’s squeaky clean, free of common gut irritants & naturally sweetened with stevia (so no blood sugar spikes).

If you’re using vanilla flavoured protein powder

To achieve a rich chocolate flavour from your smoothies when using vanilla flavoured protein powder just add 1-2 teaspoons of cacao powder into your blender along with the other smoothie ingredients. Blend & enjoy!

Cacao is the purest form of chocolate which is why I recommend it. It’s an easy find since most grocery stores carry it nowadays. You can also find cacao powder online.

Mint Chocolate Chip Ice Cream Smoothie

What you need for Mint Chocolate Chip Ice Cream Smoothie:

Want more healthy smoothie recipes? You’re going to love these …

If you’re looking for more gut friendly smoothie recipes, get my FREE Quick-Start Guide To Smoothies or grab my smoothie e-book which has 32 dessert-inspired smoothie recipes for IBS & weight loss!

Mint Chocolate Chip Ice Cream Smoothie

Mint Chocolate Chip Ice Cream Smoothie

If you’re a fan of mint chocolate chip ice cream then this smoothie recipe is for you! Mint Chocolate Chip Ice Cream Smoothie is chocolatey, refreshing and delicious--and filled with all the right ingredients to make a healthy & complete meal. Enjoy it for breakfast, lunch or dinner!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Course: Breakfast, Lunch, Smoothie
Cuisine: Keto, Low-Carb, Paleo
Servings: 1

Ingredients
 

  • 1 cup spinach, frozen
  • 2-3 soft dates, pitted
  • 1-2 tsp cacao powder, see notes
  • 1 scoop PurePaleo Protein, chocolate or vanilla
  • 4-5 fresh mint leaves , or 1 drop peppermint essential oil (food-grade) or 1/2 tsp peppermint extract
  • 3/4 cup full fat or light coconut milk, canned
  • A few ice cubes, optional
  • 1 tbsp cacao nibs, stirred in after blending

Instructions
 

  • Blend all ingredients using a high-powered blender.
  • Pour into your favourite smoothie cup, stir in cacao nibs and enjoy!

Notes

  • If you're using vanilla protein powder, add 2 tsp of cacao powder. If you’re using chocolate protein powder, add 1 tsp of cacao powder. Feel free to add more cacao powder for a smoothie that's rich in chocolate flavour.
  • Get PurePaleo Protein powder HERE or check out my protein powder checklist to source out a different high-quality protein powder.
Keyword cacao, dairy free, gluten free, grain free, healthy breakfast, healthy smoothie, peppermint essential oil, protein powder, sugar free