No Added Sugar Orange CreamsiclesRead More
Green Matcha Ombre Chia PuddingRead More
No-Bake Green Energy BarsRead More
Peaches & Cream with Coconut Chia Oat CrumbleRead More
Lean Green SmoothieRead More
Pumpkin Pie Protein BitesRead More
Low Sugar Fruit PizzaRead More
Coconut Chia PuddingRead More
Blueberry Chia MuffinsRead More
If your kids are anything like mine, they LOVE a good ol' PB&J. This Raspberry Chia Jam is the PERFECT way to give them what they want, without worrying about all that added sugar found in store bought jams and jellies. The natural sweetness of medjool dates helps it taste so close to "regular" jelly, I promise they won't notice the difference. (Or if you have a spouse/partner who loves PB&J as much your kids, this will come in handy too!) They'll never know it's really just mashed up fruit with a hint of natural sweetness. And if you're worried the chia seeds won't go over so well, you can leave them out (it will just be slightly more liquid, as the chia seeds help everything gel up nicely.)
Raspberry Chia Jam
1 cup raspberries
2 Tbsp chia seeds
2 Tbsp Medjool Date paste*
In a medium size bowl, mash the raspberries with a fork. Add in chia seeds and Medjool date paste. Stir until fully combined. Pour the jam into a mason jar or another container with a lid. Store in the refrigerator for at least 4 hours before eating. Enjoy!
Medjool Date Paste
Combine medjool dates and water in a small saucepan and bring to a boil. Let boil for 10 minutes with lid on. Remove from heat and let it cool for 10-15 minutes. Place Medjool dates and 1/4 cup of liquid in food processor and process until smooth. (You may need to stop and scrape down the sides 1-2 times.) Store in a small mason jar or another container with a lid for up to 7 days.
It is officially summer. Kids are out of school. Humidity is crazy, and the temperature only gets warmer each day. My kids love playing outside... and they love snacks... so what's better than a Strawberry Chia Popsicle on a hot and sunny afternoon??
My girls have been begging for these popsicles all the time, and the dietitian in me has no problem letting them devour them. Sweetened with just the natural sugars found in strawberries, coconut water, and Medjool dates, they're a guilt-free treat you and your kids can enjoy. And they're also loaded with electrolytes and antioxidants to replace anything you lose while sweating in that hot summer sun.
And did I mention they only take about 5 minutes to mix up? The hard part is having enough patience waiting on them to freeze!
Strawberry Chia Popsicles
Yield: 4 popsicles
6 medium strawberries
1/2 cup coconut water
2 Tbsp Medjool date paste (see instructions below)
2 Tbsp chia seeds
Combine all ingredients in a blender or food processor and blend for 15-20 seconds. Pour into popsicle molds and let freeze for at least 4 hours.
Combine Medjool dates and water in a small saucepan and bring to a boil. Let boil for 10 minutes with lid on. Remove from heat and let it cool for 10-15 minutes. Place Medjool dates and 1/4 cup of liquid in food processor and process until smooth. (You may need to stop and scrape down the sides 1-2 times.) Store in a small mason jar or another container with a lid for up to 7 days.
Strawberry season is in full swing around here, so what better time to revamp this Strawberry Beet Superfood Smoothie recipe than now?! The main theme in re-doing most of my smoothie recipes is to decrease the effect on blood sugars (or reduce the glycemic load), and allow the flavor of the main ingredient, in this case strawberries, to shine through. So, how do we do that?
First, we need to swap out the banana(s) for something equally as sweet, but with a less intense flavor. Bananas can be very overwhelming in dishes, to the point that that's pretty much all you taste. This is where medjool dates come in. They have roughly the same amount of sugar (possibly more, depending on how many dates you use), but the impact on blood sugars is less intense. It takes our bodies longer to digest the sugars in medjool dates, so we don't see the same spike in blood sugar that we would with bananas. That's why I love using them in recipes, like my Chocolate Peppermint Energy Bites and Avocado Banana Cookies!
Next, we need to swap out the secondary fruit (usually pineapple in a lot of my smoothie recipes) for a vegetable or lower sugar fruit. Here, I've decided to go with beets! and if I'm being completely honest... it's totally because I wanted it to be a deep red color!
Strawberry Beet Superfood Smoothie
2 cups frozen strawberries
1/2 cup sliced beets (fresh or frozen)
1 cup dark greens (I use kale or collard greens)
1/2 cup unsweetened coconut water
1/2 tsp vanilla extract
2 Tbsp chia seeds
2oz Young Living Ningxia Red (optional)
1 scoop The Natural Citizen Organic Digest, Organic Energy, or Organic Protein (optional)*
Blend all ingredients together for 60 seconds in a high powered blender. Enjoy in a glass or bowl! Add toppings if you'd like! Recipe makes 2 servings.
Note: The above recipe works best in a high powered blender. If you do not have a high powered blender, you can use a food processor OR increase the amount of coconut water used.
*This is an affiliate link. I make a small commission if you decide to purchase any Natural Citizen products. I love their products and the company philosophy, and I know you will too!
Every once in a while, you need to go back and re-evaluate old work. This smoothie is a perfect example. Now that I have a couple years of creating recipes and blogging under my belt, I do things a little differently than I did when I first made this recipe.
Probably the biggest change you'll notice, is there are no bananas!! (cue: shocked face emoji) They can be pretty overwhelming flavor-wise and they're not so kind to my blood sugars. SO I've started replacing each banana in my smoothie recipes with 2 Medjool dates. Why, you ask? Well let me tell you:
- They're a lower glycemic sweetener than bananas... meaning they don't spike my blood sugars as much.
- They have a very subtle flavor that is almost undetectable in recipes, except for their sweetness of course! In smoothies especially, banana can be very overwhelming. Using dates allows other flavors, like the blueberries in this recipe, to shine through!
- They have 50% more potassium than bananas.
- They're loaded with fiber which can help stabilize blood sugar levels much better than a banana.
Try this new and improved Blueberry Superfood Smoothie recipe to see what I'm talking about!
Blueberry Superfood Smoothie
1 cup frozen blueberries
1 cup chopped raw or frozen kale
1/4 cup frozen riced cauliflower
1 1/2 cup unsweetened almond milk
1/2 tsp vanilla extract
1/2 Tbsp all natural peanut butter (optional)
2 Tbsp oats or oat bran
1 Tbsp chia seeds
Blend all ingredients together for 60 seconds on a high powered blender. Enjoy in a glass or bowl and top with toppings of choice!
Have an empty peanut butter jar lying around? Don't throw it away! Use it to make one of the easiest, most delicious breakfasts you'll ever eat... These Blueberry Pecan Overnight Chia Oats are super satisfying, delicious, and have so many things going for them... high protein, high fiber, lots of healthy fats, vegan, dairy free, gluten free, and I'm sure there's a ton more things I could list about them, but why waste time when you could be prepping these for your breakfast tomorrow morning?! I hope you enjoy them as much as I do!
Blueberry Pecan Overnight Chia Oats
1 empty peanut butter jar (I use this brand)
1 cup blueberries
1/2 cup quick oats (use gluten free if needed)
1/3 cup chia seeds (use code 'milknhoney20' for 20% off at ChosenFoods.com)
1 tsp cinnamon
2 Tbsp chopped pecans
2 scoops The Natural Citizen Organic Protein (Use code MILKANDHONEY for 15% off)
Unsweetened almond milk
Add all of your ingredients in the order listed, except the almond milk, to the empty peanut butter jar. Secure the lid and shake the jar very well.* Once everything is mixed together well, pour in the almond milk to the top of the jar. Secure lid and give it one more good shake. Let it sit in the refrigerator overnight and enjoy a quick easy breakfast in the morning!
*If your empty peanut butter jar is too small for all of the ingredients, you can mix all the ingredients in a bowl. Add mixed ingredients to the peanut butter jar until about 3/4 full. Place your leftover ingredients in a mason jar and add almond milk to the mason jar as well.
This Pineapple Oatmeal Fluff is perfect for spring /summer snacks or dessert! Sweetened mostly with frozen pineapple and packing a 1/2 cup of veggies, this is one snack you and your kids can feel free to indulge in!
This recipe was sponsored by Sneakz Organic. All thoughts and ideas are my own.
Pineapple Oatmeal Fluff
1/2 cup oats (use gluten free if needed)
1 8oz. Sneakz Vanilla Milkshake
3 cups frozen pineapple chunks
Add all of the ingredients to a large food processor and blend until relatively smooth (about 10 minutes), scrpaing down the sides a few times throughout. Divide into 3-4 servings and enjoy!
Citrus and spice have just been calling my name lately... the combination of fruity with a bite is too hard to resist. It's a great way to wake up in the morning or get me through an afternoon that just doesn't seem to want to end.
I also can't get enough of the new Siggi's Dairy Triple Cream 9% milk fat yogurts... specifically the Lemon flavor. I've always told clients and friends alike that I'd rather they eat a smaller amount of the "real deal" than a larger portion of a diet food. So yes, these yogurts have more fat and calories, but the serving size is also smaller... 4oz. compared to the larger 5.4oz for the lower fat yogurts. Eating a higher fat yogurt will leave you more satisfied (even when eating a smaller portion) than any low fat or fat free yogurt will, I promise! (And it doesn't hurt that it feels super indulgent and like you're eating a creamy dessert.) And for most people, the higher amount of fat actually helps your body process the carbohydrate and small amount of sugar found in yogurt better, preventing blood sugar spikes... and thus helping you to have a steady consistent energy level without crashing a couple hours later. And that's always a good thing in my book!
So, this Spiced Citrus Cream Slushie, featuring Siggis Dairy Lemon Triple Cream Yogurt, is the perfect way to start your day. You can make it icier or creamier depending on your preferences... don't be afraid to play around with ingredients and make it your own!
Spiced Citrus Cream Slushie
1/2 cup unsweetened almond milk
1 frozen banana
1 orange, peeled and frozen
1 4oz container Siggis Lemon Triple Cream
1 tsp cinnamon
1 tsp turmeric
1 Tbsp chia seeds
1 tsp pure vanilla extract
1-2 cups ice (optional)
Add all ingredients to a high powered blender and process until desired texture/consistency is reached. If you are looking for an "icier" type treat use the extra 1-2 cups of ice. If you prefer a creamier treat, skip the ice.
Remember that movie Zoolander with Ben Stiller and Will Ferrell? (If you don't, or never saw it, don't tell me... it's quite possibly one of the best movies ever made.) If you do, I know the words "Orange Mocha Frappuccino" will instantly bring a smile to your face! While I too would love to dance around with my friends drinking a delicious fruity and chocolaty beverage, my blood sugars would not like that too much. I've always wanted to try one, but the blood sugar spike just isn't worth it. Sorry, Starbucks.
BUT when Kohana Coffee announced they were having a recipe contest and the winner got $1000, my wheels started spinning... and they even sent me a free bottle of their cold brew to get creative with! And so, I give you the most delicious and decadent breakfast, dessert, snack (or whatever else you want to call it), I think I've ever created. Like I literally can't control myself. You have to go make this Orange Mocha Chia Pudding like now!
Orange Mocha Chia Pudding
Serving Size: 4oz.
Yield: 3 servings
Time: 5 minutes (hands on), 4 hours (refrigeration)
4 Tbsp Chosen Foods Chia Seeds*
1 Tbsp unsweetened cocoa powder
2 Tbsp chocolate chips
3/4 cup whole milk**
2 Tbsp maple syrup
Juice from 1/2 an orange
Additional chocolate chips and oranges for topping
Using a coffee grinder, grind your chia seeds into a powder. Add ground chia seeds, unsweetened cocoa powder, and chocolate chips to a large mason jar or other container with a lid. Mix thoroughly with a fork or small whisk. Add Kohana Cold Brew Coffee Concentrate, milk, maple syrup, and orange juice. Mix thoroughly. Secure lid, and shake well. Refrigerate the jar for at least 4 hours or overnight. Divide into three servings and top with additional chocolate chips and orange slices. Enjoy!
*Use code milknhoney20 for 20% off at www.chosenfoods.com
*If you need a dairy free dish, simply substitute your favorite plant based milk for the whole milk
Leftover Smoothie Chia Pudding
The story for how I came up with this Leftover Smoothie Chia Pudding idea is actually based on the fact that deep down, I'm cheap and hate to see food go to waste...
Last week, when I was finalizing my newest smoothie recipe (Sweet Potato Sunrise Smoothie) I had a ton of smoothie left, and I just wasn't in the mood to drink it right then and there. And if you know me at all, you know one of my biggest pet peeves is seeing food go to waste. Like, I can't do it. I'll eat leftovers for 5 days straight simply to say I didn't have to throw food away. And when I have to throw produce out because it's gone bad, I cry tears of sadness over lost food... but I digress...
So, I had all this smoothie left and thought, "why not try it in a chia seed pudding??" I knew I could use it all up, and they'd be good in the refrigerator for several days. So I mixed up my Chosen Foods organic chia seeds (use code 'milknhoney20' for 20% off at chosenfoods.com) and the leftover smoothie in a 1:2 ratio. (Example: the little jars you see in the pictures, have 2 Tbsp chia seeds and 4 Tbsp leftover smoothie.) Stirred them up real good, and then let them sit for a few hours... and voila! They were even better than traditional chia pudding. So much thicker and so much more filling. The resulting texture was almost like a thick chocolate mousse... come to think of it... Next time, I'm going to make my Avocado Superfood Frozen Hot Chocolate just so I can make leftover chia pudding with it!
I don't know about you, but I've been struggling to get out of bed in the mornings lately; and my usual two cups of coffee just isn't cutting it, it seems like. But this Sweet Potato Sunrise Smoothie is the perfect solution to my problem! Filled with natural, low caffeine energy sources, and an immune boosting dose of super spices, it's just the thing I need to get going in the morning WITHOUT needing another cup of coffee.
Natural sources of energy
The Natural Citizen Organic Energy is a vegan, gluten free, organic, non-GMO nutritional booster. It contains quinoa, maca, green tea, and rhodiola rosea. If eaten by itself, it tastes mainly like quinoa with a slight kick because of the green tea. (It does contain a small amount of naturally occurring caffeine.) You can use Organic Energy in smoothies, oatmeal, no bake energy bites, or simply add it to a glass of milk, all natural juice, or water.
The four ingredients in Organic Energy provide some heavy hitting, all-natural energy. Quinoa provides a protein source, and complex carbohydrates known to be a great help for mental alertness and an energy booster. Maca may help raise mood and mental disposition. Green Tea provides an all-natural source of caffeine and energy. And Rhodiola Rosea may help relieve symptoms of mental fatigue & depression.
Head on over to TheNaturalCitizen.com and use code MILKANDHONEY for 15% off!
By now, you've probably heard about spices like turmeric, ginger, and others being the new "superfoods" and how great they are for our bodies. Research has shown that daily consumption of quality spices in their whole food form have been linked to improved immune systems, improved mood, decreased GI discomfort, and other benefits. And there is no shortage of "spice" supplements promising to give you these benefits. But, did you know the best way to reap the benefits of these amazing super spices is to eat them with food in their whole food form (not as a supplement)?
This is where Pranayums Daily Super Spice Shots come in...
Each Super Spice Shot contains turmeric, ginger, cinnamon, cardamom, licorice root, and black pepper. And what I love the most is how convenient it is. I don't have to measure anything. I can just dump it in whatever I'm eating and go:
"That's the basis of Pranayums: easy-to-use single serve packets that allow you to enjoy your super spices at home (without measuring) and on-the-go. Convenient Wellness – from our busy home to yours."
Pranayums are perfect for mixing into yogurt, smoothies (obviously!), oatmeal, etc. Use the link above (or below) to snag a free sample packet, or dive right in and purchase a week, or month supply, or even subscribe to receive automatic monthly shipments!
Sweet Potato Sunrise Smoothie
1 sweet potato, steamed and cut into chunks
1 cup frozen pineapple
2 mandarin oranges
2 Tbsp chia seeds
1 scoop Natural Citizen Organic Energy
1 Pranayums Daily Super Spice Shot
1 cup unsweetened vanilla almond milk
Combine all ingredients in a high powered blender and blend until smooth. Add toppings for an energizing smoothie bowl, or add to your favorite travel mug for an on-the-go kick start to your day!
Confession: inspiration for this Cherry Superfood Smoothie recipe came straight from the frozen produce section at my Costco. They have quite an extensive selection of frozen organic fruits and vegetables for way cheaper than my usual grocery store. So, a couple weeks ago when I was strolling through said frozen produce aisle, while also trying to keep my two toddlers from fighting over their growing stash of Costco samples (while they may not always be the healthiest, mamas gotta do what mama's gotta do), I spotted a massive bag of organic cherries for less than $10... and thus the idea for this Cherry Superfood Smoothie was born!
I love it's red color, and how well it pairs with other flavors. I've made it several times now and my favorite way to top it off is with Cashew Cranberry Orange Frontier Bites and some cacao nibs. They add the perfect crunch!
I'm also a big fan of the added protein from The Natural Citizen. I'd love if I had time to cook up some eggs to go along with this smoothie each morning, but that usually doesn't happen, so getting all of the carbohydrate, protein, and fat I need in one smoothie is perfect! The Natural Citizen Organic Protein has only 4 ingredients. It's vegan, non-GMO, nut-free... and completely free of added flavors, sweeteners, and preservatives. You can read more about my thoughts on it and why it has become a staple in our house (for kids and adults alike) by downloading the Milk & Honey Nutrition Smoothie Guide here. (And as always, use code MILKANDHONEY for 15% off your purchase from thenaturalcitizen.com)
Cherry Superfood Smoothie
1 cup unsweetened almond milk
2 Tbsp Chosen Foods organic chia seeds*
1 large handful kale leaves
2 cups frozen cherries
1/2 banana, frozen
2oz. aloe juice
1 tsp vanilla extract
1 Tbsp all natural peanut butter
2 Tbsp Natural Citizen Organic Protein
1oz. Young Living Ningxia Red (optional)
Blend all ingredients in a high speed blender for 60 seconds until smooth. Enjoy from a cup or in a bowl with toppings.
*Use code milknhoney20 for 20% off at chosenfoods.com