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Recipes

Sweet Potato-Pecan "Hummus"

Brittany Carlson

sweet potato %22hummus%22.jpg

I made this dip at my last cooking class and it was a big winner. I had to share it with you! This dip is perfect for anyone trying to avoid legumes or is on a Paleo diet (it doesn't contain any beans). I pair it dip with celery and gluten free crackers or spread it on gluten free bread. 


Here are a few reasons to eat sweet potato--
1. It is also low on the glycemic index, which basically means the sugars from the vegetable are slowly released into your blood stream. 
2. Sweet potato is also a heart healthy food-- it is high in B6, which is helpful for lowering homocysteine, reducing the hardening of blood vessels. 
3. Sweet potatoes are high in potassium which reduces muscle cramping and lowers blood pressure.

Ingredients:   

  • 1 large sweet potato without skin 
  • 5 tablespoons avocado oil, 1 for cooking onions and the remainder for the blender
  • 1 shallot, chopped
  • 2 cloves of garlic, chopped
  • 1 lemon, squeezed 
  • 1 cup of pecans, soaked in water for two hours ahead of time and drained
  • 1/2 teaspoon cinnnamon 
  • 1 teaspoons ground coriander
  • 1 teaspoon ground cumin


Directions:

  1. Roast sweet potato in the oven for 20 minutes at 450. Let cool and remove skin. 
  2. While the potato is roasting, soak pecans in boiling water for 10-15 minutes. 
  3. Meanwhile, sauté chopped shallot and garlic in a pan with 1 tbsp of avocado oil until well cooked. 
  4. Drain the pecans and rinse them with fresh water. 
  5. Add 4 tablespoons of avocado oil, cooked garlic and shallot, sweet potato, pecans, lemon juice and spices to a Vitamix. Puree until smooth. Transfer to a bowl and enjoy!

Chinese Chicken Salad

Brittany Carlson

Ingredients for the salad

1 pound savoy cabbage, finely chopped

2 cups red cabbage, finely chopped 

2 tbsn scallions, just the white part

1 cup shredded carrots

2 tbsns sesame seeds 

1/4 cup cilantro, chopped

2 tbsn mint, chopped

1 chicken breast, boiled and shredded with your hands

Ingredients for the dressing

1/4 cup rice wine vinegar

2 tbsn coconut aminos

1 clove of garlic, finely chopped

1 tbsn freshly grated ginger 

1 tbsn toasted sesame oil

1/2 tbsn maple syrup

Directions for the dressing

In a jar with a lid, combine rice vinegar, coconut amino, garlic, ginger, sesame oil and maple syrup. Put the top on and shake vigorously until ingredients are well combined. Let dressing sit while you are putting together the salad. 

Directions for the salad

Combine cabbages, carrots, cilantro, mint and scallions. Toss with your hands and add the dressing. Lastly, mix in chicken and garnish salad with sesame seeds.   

Lettuce-Leek Garlic Soup

Brittany Carlson

This soup came about because a head of lettuce starting to go bad in my fridge : ( I didn't want a salad so soup it became! This soup is perfect when you're looking for something lighter yet still nutritionally dense. The ghee gives it a creamy taste!

Ingredients

1 head of lettuce

4 leeks (white part only), chopped roughly

4 cloves garlic, chopped roughly

1 cup cauliflower florets

4 cups water

1/2 teaspoon salt

pinch of red pepper flakes

2 tablespoons ghee

Method

  • Saute leeks in ghee with salt and red pepper until leeks are translucent.
  • Add garlic and cauliflower and sauté for another minute. Stir garlic and cauliflower into leeks.
  • Add 4 cups of water and lettuce. Bring to a boil. Reduce heat to low-medium and let simmer for 25 minutes.
  • Puree with a hand blender or transfer to a blender to puree. 
  • Garnish with fresh thyme and enjoy!

Crispy Roasted Radishes

Brittany Carlson

Ingredients

1-2 heads of raw radishes

2 tablespoons of avocado oil 

salt and pepper

Method

  • Preheat the oven to 475 degrees
  • Remove radishes from the stem and wash thoroughly. Cut radishes in half. Careful not to throw the radish greens away-- they are highly nutritious (more later).
  • Line a baking dish with parchment paper. Place radishes on parchment paper and toss in avocado oil and salt. 
  • Bake in the oven for 30-35 minutes, stirring midway, or until the radishes start to brown and crisp.
  • Add to salads or serve as a side dish! 

Pesto Halibut

Brittany Carlson

Ingredients

One large filet of halibut (I usually get one pound of fish per person to be safe)

Pesto:

  • 1 lemon, squeezed
  • 1 garlic clove
  • 1/2 cup olive oil
  • 3 tablespoons sunflower seeds
  • 1 cup of packed basil
  • 1 teaspoon maple syrup
  • 1/2 teaspoon salt 

Method

  • Preheat oven to 375.
  • Combine pesto ingredients into a food processor and blend until smooth. 
  • Line a baking dish with an over sized piece of parchment paper-- make sure the parchment paper is large enough so you can fold the sides over the fish to form a pouch. 
  • Using a knife, cut little 1/2 inch long slits into the fish that are about 1 inch apart up and down the fish. Fill slits with a about a 1/2 teaspoon of pesto. Sprinkle entire fish with salt. 
  • Fold the parchment paper over the fish and twist the ends so the pouch stays sealed shut. 
  • Place in the oven and bake for 20-25 minutes. 
  • Leaving your fish in the parchment paper, transfer parchment paper pocket to a serving plate. Cut into pieces and enjoy!
  • Use leftover pesto for salad dressing or to put on baked vegetables!

 

Chocolate Chip Cookies - gluten free, nut free, seed free, dairy free

Brittany Carlson

For those of you that are sensitive to nut flours (like me), these cookies are for you! I find that so many gluten free and paleo recipes contain almond flour and I hate missing out. I experimented with other gluten free flours several times before perfecting these cookies to share with you. They are delicious-- both moist (ghee!) and slightly crisp (thanks to the tapioca and arrowroot flour). Once you have all of the ingredients in your pantry, they can be made in a flash. 

Ingredients

3/4 cup sorghum flour

3/4 cup brown rice flour

1/2 cup tapioca flour

1/4 cup arrowroot flour

1 teaspoon baking soda

1 teaspoon salt 

2 teaspoons vanilla extract

2 eggs, room temperature

1 cup ghee

1 cup coconut sugar

1 cup of Lily's chocolate chips (I like these because they are vegan and sweetened with stevia but use whichever chocolate chips you like!)

Method

  • Preheat oven to 350 and line a baking sheet with parchment paper
  • Mix dry ingredients: flours, salt, baking soda
  • Mix ghee and coconut sugar in a processor. Then add eggs, one at a time. 
  • Mix dry and wet ingredients. Lastly, fold in chocolate chips. 
  • Put mixture in the freezer for about 20 minutes so dough can harden and be formed into balls.
  • With a ice cream scooper or your hands, form cookies into balls and place on baking sheet - be sure to place far enough apart as these cookies do spread out.
  • Bake for 15 minutes. Remove from oven and let cool.

 

Hemp Seed Milk

Brittany Carlson

hemp seeds.jpg

One of of the first things I recommend my clients remove to support their healing process is dairy. Several studies have shown that dairy can have negative affects on [mental health](https://www.ncbi.nlm.nih.gov/pubmed/24313887), [allergies](http://www.webmd.com/allergies/casein-allergy-overview#1), eczema, and asthma. Many of us cannot properly break down and absorb lactose or the proteins in dairy, such as casein and whey. I see improvements in clients within just one week of removing dairy products. 

What do you replace with milk? 
I recommend you make your own nut or seed milk. It is simple and less expensive than buying it. Hemp seed milk is my favorite-- it is rich and creamy and you don't need to strain it with a nut milk bag. It lasts in the fridge for 3-4 days. Try the recipe below and let me know what you think!

Ingredients
3/4 cup hemp seeds (soaked in filtered water overnight)
4 cups of water
pinch of salt
pinch of cinnamon
2 pitted dates

Directions

1. Soak hemp seeds in filtered water for at least two hours (ideally overnight) to get them nice and soft. Put in the fridge and cover until you're ready to use them.

2. Strain out water from hemp seeds.

3. Combine hemp seeds,water, salt, cinnamon, and dates in a high speed blender until smooth

4. Pour into glass jars and store. Will keep for up to 4 days.

If you plan on buying alternative milks, below are a few things to consider. 
First let’s start with soy--I don't recommend it. Almost all soy in the US is GMO (genetically modified). These crops are grown using Roundup, a chemical that prevents weeds from sprouting up and getting in the way of the growth of the crops. Research shows that Roundup is toxic to your body, creating hormonal imbalances and disrupting the bodies natural ability to eliminate toxins and digest food. 

You may be thinking, well I’m good, I buy non-GMO soy milk. Not so much. Even organic soy also contains phyto-estrogens, which increase toxic estrogen in your body. Excess estrogen can result in weight gain, painful periods, cysts, facial hair (for women) and depression. For those of you
working so hard to get your hormones in balance, soy may be tipping the scale.

Almond milk can also be problematic. Blue Diamond was sued in 2015 for selling almond milk containing just 2% of almonds. Many almond milks have additives, sweeteners and preservatives. The main ingredient to look out for is carangeenan, an additive that is linked to cancers in the intestines. In general, look for unsweetened almond nut milks, that are not fortified with vitamins and are free of additives. It is best to buy fresh almond milk or make your own.

Pesto

Brittany Carlson

All you have to do is break out your food processor to make the most delicious sauce to enhance any dish. My pesto doesn't have the traditional parmesan but it is no second best-- you won't miss the cheese!

1.5 cup basil (packed)

2 cloves garlic

1/4 cup olive oil

1/4 cup pine nuts

1/2 teaspoon salt

2 sun-dried tomatoes 

1/2 lemon, squeezed

Directions

In a food processor, combine all ingredients. Toss into lentil pasta, gluten and dairy free gnocchi (I like Cappello's at Whole Foods in the freezer section) or on top of meats, like my meatballs. This also freezes well!

Basil-Mint Meatballs

Brittany Carlson

Ingredients

1 pound of ground meat, grass-fed and organic

1.5 tablespoon mint, chopped finely

 1.5 tablespoons basil, chopped finely

2 cloves garlic, chopped finely

1/2 teaspoon salt

1 teaspoon cumin 

2 tablespoons pine nuts

1 tablespoon olive oil

3 tablespoons of ghee for frying

Method

  • In a large mixing bowl, combine ingredients well-- I use my hands to mix. Roll into 9-12 meatballs, depending on how large you like them.
  • Preheat the oven to 425 degrees.
  • Line a baking dish with parchment paper.
  • In a large skillet, heat 3 tablespoons of ghee. Once the pan is hot, add meatballs and cook on medium heat. Cook on all sides-- meat should be cooked to medium rare. This should take about 5-8 minutes.
  • Place meatballs on your baking dish and pop them into the oven.
  • Cook for about 10 minutes or until meat is cooked to medium. 

Serve with pesto or tomato sauce!

 

 

Blueberry Basil Detox Smoothie

Brittany Carlson

This smoothie is clean and refreshing. The basil gives the flavor a nice twist. Basil is anti-inflammatory and anti-microbial-- perfect for supporting the body's natural detoxification process. The tahini thickens and balances the flavors. 

1 cup of blueberries 

1/4 cup basil, packed 

1 tablespoon tahini

1 cup of coconut milk (I used Native Forest full-fat Coconut Milk)

3 ice cubes (optional)

pinch of Himalayan sea salt

 

Lemon-Coconut Pancakes + Coconut Whipped Cream

Brittany Carlson

Ingredients

1/4 cup coconut flour

pinch of sea salt

1/2 tablespoon maple syrup

3 eggs

1/3 cup coconut milk

Zest of 1/2 lemon

1/2 teaspoon baking powder

ghee for frying 

Method

Mix wet ingredients (eggs, lemon, coconut milk) separate from dry (coconut flour, zest, baking powder, salt). Combine using a hand blender. Heat pan with ghee. Once hot but not smoking, pour 1/8 cups or 1/4 cups onto the pan. Cook on each side for about 2 minutes. Enjoy with a dollop of dairy free yogurt or coconut cream, and a couple teaspoons of maple syrup!

Coconut Whipped Cream

1 can of full fat coconut milk (I like Simple Coconut Milk by Native Forest-- no additives)

Method

Put can of coconut in the fridge overnight. Rinse lid and open jar. Pour out remaining liquid (use for smoothies or drink post workout). Put the coconut cream into a bowl and whip with a hand blender. Add sweetener as needed-- I like maple syrup!

Lemony Celeriac Soup

Brittany Carlson

2 small celeriac roots, chopped and peeled (If you haven't seen one before, this is what they look like. They are usually sold without the stem.)

1/2 teaspoon ground fennel

1/2 teaspoon salt

2 large leeks chopped, white part only

1/2 lemon squeezed

1/2 zest of a lemon

4.5 cups of water

1 tablespoon of ghee for sautéing leeks

Method

Heat a large soup pot with ghee. Once pan is hot and ghee is gently melted, add chopped leeks and cook for about 5 minutes. Add fennel and salt and stir well into leeks.  Add celeriac and stir into leeks well. Cook for about two minutes and then add water. Bring water to a boil and then simmer for about 20 minutes. Celeriac should be tender and a fork should be able to nicely poke through. Puree with a hand blender or a Vitamix. Add lemon zest and lemon and puree. Serve in bowls and garnish with extra virgin olive oil. 

Butterscotch Balls

Brittany Carlson

These Buterscotch Balls are the perfect substitute for a piece candy-- they are sweet and delightfully chewy yet free of refined sugar. They contain healthy fats (coconut butter and oil!) which mitigate the effects from their natural sweetness on your blood sugar. 

Ingredients

1/4 cup coconut butter

1/3 cup coconut oil

6.5 tablespoons of coconut flour

2.5 tablespoons of shredded coconut

6 large dates

Method

Melt coconut oil and coconut butter in a saucepan over low to medium heat. Transfer to a food processor and mix dates and coconut butter. Lastly, add shredded coconut and coconut flour. Form balls with your hands and freeze for 30 minutes. Keep refrigerated!  

Coconut Buttercups

Brittany Carlson

I was inspired to make these because so many of my clients have been asking for healthy candy recipes for the holidays. These buttercups are fat bombs! Loaded with healthy fat to keep you satiated between meals. They are delicious and satisfying without any refined sugar to spike your blood sugar and trigger a carb binge. In fact, they actually are blood sugar balancing. These buttercups are loaded with MCT oils (coconut oil and coconut butter) which are easily digested-- after going through the liver for processing, MCT's are immediately converted to fuel. It is almost impossible to store MCT's as body fat. Enjoy these as a snack that will also satisfy your sweet tooth. Trade your dark chocolate in for these!

Ingredients

Chocolate Top and Base

⅔ cup organic cacao powder
½ cup maple syrup
⅓ cup organic coconut oil

Coconut Butter Filling
1/2 tablespoon coconut oil (for heating and coating the pan)
1/4 cup coconut butter (you may need to put your coconut oil in the oven to melt ahead of time. I put mine on high broil for a few minutes so I could get the butter out of the jar!) 
1.5 tbsp maple syrup
pinch of sea salt

Method

Step 1: For the chocolate bottom and top
Melt coconut oil gently and remove heat. Stir in maple syrup and cacao. Mix well. Take 12 mini-cupcake liners and insert them into your mini cupcake tray (you might have leftovers). Add 1/2 tablespoon of chocolate to each tin. Press the chocolate down with your fingers so it coats the bottom of the liner evenly. Put in the freezer while you make the filling. 

Step 2: Coconut butter filling
On low to medium heat, gently melt 1/2 tablespoon of coconut oil, coating the entire saucepan. Add coconut butter, melting gently on low heat. Remove from heat once melted and add maple syrup. You should have a thick paste. Add a 1/2 teaspoon of coconut filling onto the base of your buttercup. Press down on coconut butter with your fingers. Put in freezer for 10 minutes. 

Step 3: Topping
Lastly, put 1/2 tablespoon of the chocolate on each layer of coconut butter. Press the chocolate down with your fingers like you did in the first two steps. Sprinkle with large sea salt crystals. Freeze for 20 minutes. 

I recommend keeping these buttercups refrigerated to avoid melting. Coconut oil melts easily. 

5 Reasons to Drink Matcha Everyday

Brittany Carlson

I recently gave up my dear friend Coffee. We were together since I was 16 so it was a big deal for me. I didn’t experience any of the withdrawal symptoms that I was dreading— headaches, irritability, fatigue…I had some help— I started replacing my morning cup of coffee with matcha. Matcha has been such a brilliant change for me that I am excited to share it.

In case you’re not familiar, matcha is green tea leaves ground into powder, and a popular drink in Japanese culture. While matcha doesn’t have as much caffeine as coffee--25 mg per cup compared to 100mg in a cup of coffee--it has three times the amount of caffeine as a cup of steeped green tea. Bottom line, you still get that get-up-and-go feeling that many of us are looking for. The best change I’ve noticed since transitioning from coffee to matcha is a more balanced energy that is consistent throughout the day (gone the 2pm slump). This change also eliminated my afternoon cravings for something sweet to pick me back up. Blood sugar balance is just one of the many health benefits that a matcha drinker gets (I’ll explain why), keep reading to learn about the myriad health perks below.

5 Reasons to Drink Matcha Everyday 
1. Burns fat. Studies have shown that green tea is known to increase fat oxidation in people at rest and improve insulin sensitivity. In addition, the antioxidants in matcha stimulate the release of neurepinephrine, a neurochemical that helps burn fat. 
2. Cleans your mouth. Unlike coffee, matcha won’t stain your teeth— the high amount of catethins, known as EGCG, have an antibacterial effect on your mouth and clean plaque and bacteria. 
3. Builds immunity. The cathethins that I mentioned in #2 are powerful antioxidants. Matcha is loaded with antioxidants to help remove free radicals from your body and reduce overall inflammation. Matcha has about 137 times more antioxidants than steeped green tea. 
4. Boosts brain function. Research shows that matcha contains the amino acid L-theanine which delivers alpha waves to the brain, increasing GABA, serotonin and dopamine levels in the brain. 
5. Lowers cholesterol and potentially prevents heart disease. Research shows that the catechins in matcha have been shown to prevent LDL oxidation in endothelial cells.

If you have any reason to consider eliminating coffee— high blood pressure, diabetes, mood swings, blood sugar imbalance, high cortisol, anxiety, fatigue, digestive issues—I highly recommend trying the recipe below. My biggest concern was missing my morning ritual that went with being a coffee drinker— I now have a new ritual that is easy to do at home or work and just as enjoyable. I have tried coffee a couple times since transitioning to matcha and experienced a tremendous bolt of caffeine that made me shaky and anxious. These reintroductions of coffee showed me that coffee might not be such a great thing for my body. Not everyone has this same reaction but I recommend seeing how your system reacts to the change in caffeine levels. Try matcha for increased mental alertness while still maintaining a state of calm.

Creamy Matcha Morning Drink - I have this every morning!

Ingredients
2 teaspoons of matcha 
1-3 drops of liquid stevia
1/2 cup of coconut milk (I use Native Forest Simple Coconut Milk
1 cup of boiling water

Directions
Whisk or blend ingredients together and enjoy! If you like your matcha extra hot, put ingredients into a saucepan to heat.

Lemon-Ginger Creamy Lentil Soup

Brittany Carlson

I love lentil soup when the weather starts to get cooler. I particularly like this soup for it's anti-inflammatory spices-- ginger, turmeric and garlic-- and immune boosting lemon zest (vitamin C). I also like this soup because it is a complete meal-- with a whole head of leafy greens to boot! This recipe makes about 4 bowls. Enjoy!

Ingredients

2 tablespoons coconut oil 

1 medium yellow onion, diced

2 medium carrots, diced 

4 cloves garlic, minced 

1 teaspoon ground cumin 

1 teaspoon fresh grated ginger 

1/2 teaspoon ground turmeric 

1/2 teaspoon sea salt 

Can of full fat coconut milk (organic and unsweetened)

1 cup dried split red lentils 

zest from a whole lemon 

1/2 lemon

4 cups water 

1 bunch of chard, roughly chopped 

Directions

In a large soup pot, heat coconut oil. Once coconut oil is melted, saute the chopped onion over medium-high heat for about 5 minutes. 

Add chopped carrot, garlic, cumin, ginger, turmeric, lemon zest and salt. Cook for about 3 minutes. 

Add coconut milk and cook for 5 minutes. 

Add the lentils and water. Turn the burner up to high heat. Bring to a boil, and then reduce the heat and simmer for about 10 minutes. The lentils should be soft but not mushy. 

Last, fold in chopped chard and cook for about 5 minutes. 

Taste for seasoning. Give each bowl a nice squeeze of fresh lemon juice right before serving— don’t miss this step! It makes a big difference.  

Some Call it Golden Milk...the Anti-inflammatory Turmeric Latte

Brittany Carlson

This has become my new afternoon pick-me-up (I have my morning matcha to get things kicking-- more on that later). I've been off coffee for a few months now and have really been loving it-- no sugar cravings or lulls in the afternoon and the feeling of clean energy. Adding turmeric into my routine through this simple and delicious latte has definitely contributed to me feeling even better than I did before. Turmeric has been used for over 4000 years in healing practices by various cultures. It is loaded with antioxidants and has has been used in the prevention and treatment of many ailments such as cysts, cardiovascular disease, arthritis, various types of cancers, hemorrhoids and cysts. The antioxidants in turmeric reduce free radicals in the body that tamper with your DNA and impair cell membranes. I recommend getting turmeric into your diet on a daily basis.

Ingredients

2 cups of unsweetened almond milk

1 tablespoon of raw organic honey

1 tablespoon of unrefined organic coconut oil

1 teaspoon of turmeric powder

1/4 teaspoon of cinnamon

1/4 teaspoon of ginger (I use fresh ginger that I grate but you can also use ginger powder)

1/8 teaspoon black pepper

Directions

Mix ingredients in a pan over medium heat. Bring to a light boil and reduce heat. Simmer for 15 minutes. Enjoy immediately!  

Lemon-Mint Hummus

Brittany Carlson

I discovered this unique flavor of hummus at the Fort Mason farmer's market. My favorite hummus guys that call themselves Hummus Heaven made this as a specialty flavor and it completely sold me. I went home from the market with a bunch of mint, lemon and garlic and started to test. Here is the recipe that I came up with and we finished it all that day-- whooops! Oh well, it is quick to whip up again and I highly recommend it as a snack with some watermelon radishes pictured here or another seasonal root vegetable. 

Here is the recipe--

Ingredients

1.5 cup cooked chickpeas

3 tablespoons olive oil

5 tablespoons boiling water

1 zest of a lemon

1/2 lemon juiced

2 tablespoons mint, chopped finely

1/4 teaspoon salt

Method

Combine chickpeas and olive oil, lemon juice and 3 tablespoons of boiling water. Blend for a few minutes. Then add your mint, zest, salt and the remainder of your boiling water to help loosen up the mixture. Enjoy!

Note- I recommend preparing your own chickpeas if you can. Here is how-- buy organic dry chickpeas from Whole Foods (or wherever you can find them!) and soak them for several hours-- ideally overnight. Drain the water and rinse your chickpeas in a colander. Transfer chickpeas to a pot and cover with about 3 inches of water.  Cook on low to medium heat for about one hour. Once chickpeas are tender, transfer to a colander and rinse. Use immediately. If you are not ready to use them right away, let them cool and store in a glass tupperware container until you are ready to use them. 

Toasted Coconut Chips - my favorite snack!

Brittany Carlson



Ingredients

3.5 cups coconut chips - I buy mine in bulk on Thrive Market
1/2 tsp cinnamon
1/4 tsp salt
1 tbsp coconut oil (melted)
2 tablespoons of maple syrup

Method
1. Preheat oven to 300 degrees.
2. In a large bowl, combine maple syrup, melted coconut oil, salt and cinnamon. Mix in coconut chips and cover chips evenly with coconut-maple syrup sauce.
3. Line a cookie sheet with parchment paper and spread coconut chips evenly. 
4. Bake for 20-25 minutes or until chips start to crisp slightly. Stir at the 10 and 20 minute mark. If the chips are not completely crisp at 25 minutes, take them out of the oven to cool and dry and they will dry up during the cooling process. If you leave them in longer than 25 minutes they will taste a little burnt so take them out!

I add a cup of pumpkin seeds into the mix to make this an ample snack to meet my blood sugar balancing criteria (fat, fiber, protein!).

Tip: Store in glass tupperware in the fridge so they stay crispy.

Raspberry-Mint Summer Smoothie

Brittany Carlson

My goal with breakfast is to deliver my body enough fuel to get me to my next meal, ensuring my blood sugar doesn’t drop. The quick lesson here is to make sure your smoothie has fat, fiber and protein— this is essential for stamina, blood sugar and mood balance. Combining these three macronutrients will also help you avoid an insulin spike and fall, which would leave you hungry and less energized an hour after breakfast. I love this refreshing summer smoothie for following through with this lesson— it gets the job done— keeping me upbeat and fueled so I can make things happen. What’s in your morning smoothie? 

Raspberry-MInt Summer Smoothie

1/2 cup frozen raspberries (fiber)

1 serving of Pure Paleo vanilla protein powder by Designs for Health (protein)

1 tablespoon ground flax (fiber)

1 tablespoon coconut oil (fat)

Small handful of fresh mint or 1 tablespoon

1 cup of unsweetened coconut almond milk (I love freshly made coconut almond milk by MilkMan available on GoodEggs