1/3 cup vital proteins
1 can coconut milk
8 oz of black berries
1 tbsp chia seeds
2 tsp lemon juice
1/2 inch piece of fresh ginger
16 oz hot water
Month: June 2018
Chocolate Peanut Butter Gelatin Bite Recipe
I am always looking for protein-packed snacks to munch on throughout the day. Protein is an important macro-nutrient vital to muscle, bone, and hormone health (among other things). Admittedly, I struggle with eating enough protein throughout the day.
Call it a character flaw, blame it on my empathy for the dead animals, but I just don’t crave meat (and I don’t like cow’s milk). Because I am not the biggest fan of the two most popular sources of protein, I have to be especially more mindful of what I eat.
I love their soft yet firm texture that melts in your mouth. Having celiac disease, I try to make sure I focus on whole foods. That means, I don’t eat a whole lot of candy, instead, I try to have foods that I know will nourish me.
This chocolate peanut butter gelatin bite recipe is the perfect solution for when I am craving something gummy but don’t want to commit to eating a bag of corn syrup and artificially flavored goodness (though everything in moderation guys, sometimes I will indulge). They are fairly easy and super quick to prepare, these treats are sure to keep you satisfied until your next meal!
I love Vital Protein and or Great Lakes gelatin products. Both of these brands provide a quality product that I trust. I like to eat gelatin because it allows me to be sneaky with my protein averting self. Sometimes eating a balanced diet requires you to think creatively.
Being creative with your food can be a great way to help ensure you’re getting enough of the right nuta rients. Just like some people try to trick themselves into eating more vegetables, I trick myself into eating more protein. Want to know more about how I hack the system and trick myself into eating more protein? Check out this post.
Though I must say these gelatin bites are more fat than they are protein, I have to fit it in somehow.
Looking for more easy peanut butter and chocolate recipes? Check out my 4-Ingredient Fudge!
Chocolate Peanut Butter Gelatin Bite Recipe
- 16 oz Full Fat Coconut Milk
- 16 oz Hot Water
- 1/3 cup beef gelatin
- 2 tbsp Agave
- 1/3 cup Cacao Powder
- 2 tbsp Peanut Butter
- Pour in the hot water, Beef Gelatin, and blend quickly
- Quickly pour out mixture into Silicone Ice Cube Tray or into a large baking dish and let sit in the fridge until firm (approximately 2 hours)
- When firm, remove gelatin from Silicone Ice Cube Tray (or if using a baking dish, cut into squares) and store gelatin bites in an airtight container in the fridge for up to 2 weeks.
Let’s get Sneaky with Protein!
Do you struggle with eating enough protein during the day? It can be tough to eat enough protein if you’re plant-based, vegan, or if you simply just don’t enjoy meat. However, just like there are creative ways to eat enough vegetables, there are some sneaky ways to eat enough protein.
Plant-based eating has been growing in popularity over the past few years. People have been swearing by eating a plant-based diet as a means to good health.
As we all know, nutrition is a key aspect of overall health and wellness. With the United States facing a growing obese and chronic disease plagued population, it’s important to start focusing on diet.
By diet, I mean a person’s overall lifestyle and eating pattern, not a temporary means to achieve a goal.
Diet is a vital tool for preventative and complementary care. It can be impactful in improving the health of individuals.
Recent studies have shown that a plant-based diet could be a healthy option that adults can use as the way to prevent some chronic diseases and lose weight.
With the all of the health benefits of eating plant-based, it’s no wonder people are starting to follow this increasingly popular diet.
What is a plant-based diet?
A plant-based diet is one that focuses on foods sourced from plants and not from animals. This means people who follow a plant-based diet will try to avoid eggs, meat, poultry, dairy products, etc. and instead focus on eating more fruits, vegetables, whole grains, and legumes.
A recommended daily eating pattern for a plant-based diet involves:
◊ Vegetables: as much as you desire
◊ Fruits: 2-4 servings
◊ Whole Grains: 6-11 servings
◊ Legumes: 2-3 servings
◊ Nuts: 1-2 ounces
◊ Seeds (ex. chia, flax, hemp): 1-3 tbsp
◊ Fortified Plant Milk (ex. Cashew milk): 2-3 cups
◊ Fresh herbs and spices: as much as you desire
It’s important to note that the amount of recommended servings is dependent on your calorie needs and thus the ranges are provided. It’s also important to note that a plant-based diet is not the same as being vegan.
What are the health benefits of a plant-based diet?
In her written piece, Plant-Based Diets: A Physician’s Guide, Julieanna Hever talks about the many specific health benefits of a plant-based diet.
Some of the found health benefits include:
◊ Weight management
◊ Reduced risk of heart disease
◊ Management of hypertension & hyperlipidemia
◊ Management of hyperglycemia and even diabetes
This means a plant-based eating pattern can effectively help you lose weight and keep it off, a battle that many struggle with. The key is that following a plant-based diet becomes an enjoyable lifestyle rich in nutritious and delicious food that will keep you eating healthy.
Additionally, a plant-based diet can help with managing heart health and blood pressure due to its high-fiber nature. Lastly, this diet can help regulate blood glucose, and much more.
It’s no secret that eating a diet rich in a variety of fruits and vegetables is healthy and a plant-based diet involves doing just that.
Fruits and vegetables are rich in phytochemicals, which are plant chemicals that provide beneficial impacts on the body. Fruits and Vegetables are also rich in vitamins, and antioxidants that all provide their own positive impacts on the body as well. So naturally consuming a diet higher in these beneficial compounds would have a beneficial effect.
Additionally, consuming a diet rich in whole grains, legumes, and produce will provide the body with a good source of soluble and insoluble fibers. These dietary fibers found in these foods help promote digestive, heart, and immune system function (Hever).
Thus, following a diet, such as a plant-based diet, that is naturally rich in these foods can have a valuable impact on health.
Some things to take into consideration:
All of these benefits occur when consuming a balanced plant-based diet. It’s important to know that a deficiency in vitamin B12 can occur as it’s the only nutrient not able to be sourced directly from plants. Supplementation may be necessary in order to ensure adequate intake, however, some plant milk is fortified with it. Additionally, vitamin B12 can be found in fortified cereals and nutritional yeast.
What to take away:
It’s easy to see why a plant-based diet is growing in popularity. The benefits like weight management and improved heart health associated with this eating pattern make it an appealing diet to follow for those looking to improve their health through diet.
A great way to get your toes wet into plant-based eating is to eat plant-based for one day a week. It’s a great way to get creative in the kitchen and use up some of your produce before it goes bad.
*This post serves merely as an educational reference for those looking to learn more about a plant-based diet and it benefits. It is not by any means a formal recommendation. Please consult a physician or dietetic professional before making any serious diet or lifestyle changes.
Hever, Julieanna. “Plant-Based Diets: A Physician’s Guide.” The Permanente Journal 20.3 (2016): 93–101. PMC. Web. 26 Apr. 2018.
Lingonberry Ginger Probiotic Tonic
This Lingonberry Ginger Probiotic Tonic is the perfect refreshing beverage for warm weather. It’s perfect for warm weather due to its delicious taste, effervescent mouth-feel and energizing properties. Made using my famous wild fermented ginger “soda”, this drink features all of the health benefits that ginger has to offer!
Ginger is good for:
It’s been used for years to treat many problems such as:
With all of the benefits associated with ginger, it’s no wonder it’s considered to be a superfood. However, ginger has another important property, it is also prebiotic. Because it’s prebiotic, ginger is perfect for fermentation and culturing probiotics (good bacteria)! Therefore, this drink is beneficial because it packs the punch of probiotic cultures and ginger.
Hoffmann, D. (2003). Medical Herbalism: The science and practice of herbal medicine. Rochester, Vt.: Healing Arts Press.
Bode, A., & Dong, Z. (2011, January 1). The Amazing and Mighty Ginger. Retrieved April 18, 2015, from the National Center for Biotechnology Information website (http://www.ncbi.nlm.nih.gov/books/NBK92775/)
Lingonberry Ginger Probiotic Tonic
- 1/2 cup wild fermented ginger "soda"
- 1/2 cup seltzer water
- 1 tsp lingonberry concentrate
- 1 handfull of ice
- A few fresh strawberries for garnish
- Add 1/2 cup of filtered wild fermented ginger "soda"
- Stir in seltzer water, lingonberry concentrate, and ice
- Add fresh strawberries for garnish