HEMP MILK RECIPE | Dietitian Approved

Ahh hemp seeds!  One of the most nutrient dense little foods out there.  With anti-inflammatory omegas, packed with protein and iron.  Look out world hemp milk is going to make a lean mean hulk outta you! 1 cup of this milk recipe has got about:

  • Calories: ~130
  • Protein: ~8 grams
  • Fat: ~9 grams (essential omega 3 and omega 6 fatty acids!)
  • Iron: 15% DV* (*daily value based on a 2000 calorie diet)
  • Fiber: 8% DV*

Ingredients:

  • 3 cups cold water
  • 1/2 cup hemp seeds
  • 1 pitted moist date
  • 1/2 tsp vanilla

Steps:

  1. Blend for 1-2 minutes on high until smooth and creamy
  2. Keep in the fridge for about a week
  3. Hug someone randomly, because you can
  4. ❤ smile.

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French Toast Kale Chips

These are SUCH tasty twist! French toast, meet kale chip! So good. So. Good.frenchtoastkale2

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Ingredients

  • 1 cup fresh apple (or dried apples, soaked & drained, just add 1/4 cup more water)
  • 1 cup cashews, soaked & drained
  • 3/4 cup distilled water
  • 3/4 cup maple syrup
  • 1 Tbsp cinnamon
  • 2 tsp lemon juice
  • 2 tsp vanilla
  • Sea salt to taste
  • 1 bunch kale, washed, trimmed & stemmed

Directions

  1. Combine all ingredients except kale into a blender.
  2. Blend until smooth; add sea salt to taste.
  3. Massage kale with the apple mixture until coated
  4. Place on Excalibur ParrFlex sheet and dehydrate for 8 to 10 hours or until desired consistency is reached.

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3 Ingredient Superfood Brownies!

If you like fresh, moist, luxurious, chocolatey brownies; there’s no way you won’t like these.

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These are so fudgey and satisfying!  The raw version of the gourmet Ghiradelli, pleasing everyones pleasure seeking palate!

  • Food Processor and Square Brownie Pan
  • 1lb raw walnuts
  • 1lb medjool dates (soaked for a minimum of 20 minutes)
  • 1/3-1/2 cup raw cacao powder
  • Save sweet date soaking water to add for moistness!
  1. Process walnuts in food processor until fine
  2. Add in dates (pitted and soaked) and cacao powder and process until smooth
  3. Slowly add sweet water as the food processor is running to ensure perfect texture
  4. With wet fingers to easily smooth without stick, press brownie batter into pan
  5. Sprinkle with cacao powder (or coconut or chopped nuts!)
  6. Eat whenever! Store in the refrigerator!

Would be delicious with added in walnut chunks, raisins, coconut, any chopped nut or dried fruit would be divine!  Check out this Black Forest Cherry Brownie variation!!

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Love or hate Valentine’s Day, everyone loves brownies. Yes, even the vegan and the gluten intolerant. And the elite athlete. That’s why I have created the most decadent, moist, ooey-gooey treat that is surprisingly healthy.  Yup – registered dietitian, student approved! Here are the ingredients you need.

Cacao powder

Not to be confused with conventional over-processed cocoa, cacao is milled at a low temperature to protect the nutrients and flavor. It is a top source of antioxidants and contains an abundance of magnesium, iron, polyphenols, flavonols, antioxidants, theobromine (a stimulating alkaloid chemical) and omega fatty acids.   Cacao also naturally contains caffeine that acts as a stimulant that could keep you up at night or help energize your workout. Caffeine and theobromine can be beneficial. Caffeine has been shown to have neuroprotective effects, reducing risk of Parkinson’s and Alzheimer’s disease.  Theobromine has been shown to dilate (widen) blood vessels, which can help lower blood pressure and widen bronchial tubes, making breathing easier and suppressing a bad cough. These stimulants may cause adverse effects such as sleeplessness, jitters or anxiety. Did you know theobromine is the reason why chocolate is poisonous to dogs? Some people get headaches from chocolate, likely caused by the theobromine and caffeine. A great alternative to cacao, that doesn’t have the stimulating effects, is carob powder. Carob is naturally sweeter and lower in fat than cocoa, with fiber and calcium.

Walnuts

Looks like a brain, must be brain food. Walnuts have been shown to improve memory and cognitive function.  They are high in protein, vitamins, omega-3 fatty acids (the ones to increase! #fishoil) and other trace minerals. Compared with other nuts, walnuts are unique because they contain polyunsaturated fatty acids (PUFAs) and are the only nut with a significant amount of alpha-linolenic acid. Walnuts are cholesterol free with plenty of folate, thiamin, vitamin E, vitamin B7 (biotin helps strengthen hair) and vitamin B6, as well as minerals such as magnesium, phosphorus and iron.

Essential fatty acids? Our body needs omega-3 and omega-6 oils to function and we can’t make them on our own. They have to be obtained from our diet. Our body needs two critical omega-3 fatty acids: eicosapentaenoic acid, called EPA, and docosahexaenoic or DHA. Walnuts contains a precursor omega-3, called alpha-linolenic acid (ALA), which the body converts to EPA and DHA. Low omega-3 intake has been linked to depression and decline in cognitive function. Leafy greens, spirulina (algae), hemp seeds, chia seeds and flax seeds are also sources of omega-3 fatty acids!

Dates

Dates are sodium free, fat-free, cholesterol free and a great source of fiber and natural energy! They have easily digestible simple carbohydrates that are the perfect pre and post workout fuel. Dried fruit, like dates, are recommended post workout to replenish glycogen stores. With both insoluble and soluble fiber, dates are great to keep you feeling full, help lower cholesterol and make your bowel movements regular. They are an excellent source of potassium as well as iron, calcium, magnesium, manganese and copper.  Most supermarkets stock fresh dates in the produce section and keep dried dates near raisins.  If dates dry out, they can be plumped by soaking in a little warm water.

Enjoy! Store in the refrigerator for about a week.

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