For the Base:
1/2 cup peanut butter
2 tbsp honey
2 tbsp gluten-free all-purpose flour
1 pinch of salt
For the Caramel:
1/4 cup peanut butter
1/4 cup honey
For all of those matcha tea enthusiasts who use the bamboo brush to make their tea, I am sorry.
This Adaptogenic Matcha Tea Latte recipe uses a blender to combine the ingredients for simplicities sake (also because I don’t have a bamboo brush to properly brew matcha with. I know I am a monster).
After researching how to buy matcha tea, I realized I did it all wrong many moons ago.
– It should be very finely ground
– The powder should be bright green (not yellow).
– It should have a fairly sweet taste (not bitter)
– If you can, try to buy the matcha freshly ground (no sealed bags in containers)
There are other criteria you want to look out for but these are my top ones.
The potent effects Matcha won’t be as effective if you’re not using high-quality stuff.
I, unfortunately, used a Matcha powder that I found at my local international store, and it doesn’t meet a lot of the criteria I researched.
So matcha isn’t adaptogenic but ashwagandha is!
Combine the two together and you have a powerful, stress relieving health drink!
Learn more about the powerful benefits of adaptogens in this post!
It’s important to safely source any “supplemental” powder. I bought my ashwagandha from this Amazon store. They abide by Good Manufacturing Practices, which are among the highest standards in the world.
Health foods and natural beauty products alike claim that they’re antioxidative properties help keep you feeling and looking longer. Basically, we can assume that Antioxidants are good for you right? Well, there is more to antioxidants than just keeping us feeling and looking younger.
There is something about hiking to the perfect spot, laying down a blanket, and enjoying a meal in nature that warms my heart. However, what isn’t heartwarming is most picnic foods involve gluten-filled foods. Sandwiches, pasta salad, crackers and cheese, the list goes on.
Want to accommodate everyone on your outdoor adventures?
Trying to plan an affordable, balanced, and delicious gluten-free picnic?
Try my top gluten-free picnic proof recipes below!
Pro: most of these recipes are also plant-based and vegan friendly!
It’s important to note that keeping food from sitting in the temperature danger zone for too long is vital during warmer months. For more about this and summer outdoor food safety tips check out this post!
Cube or shape fruit for eating and slide them on to skewers. These make for perfect fun snacks that require no utensils.
Prepare the fruit as directed but instead of placing them in a large bowl and tossing them with the dressing, place them on skewers and bring the dressing along in a separate dipping-friendly container.
When you’re ready to enjoy the fruit salad skewers, dip them in the dressing and enjoy!
Pro Tip: Use toothpicks and smaller pieces of fruit for the fruit skewers to maximize portability and to improve dipping capabilities.
On the topic of fruit salad skewers, why not do the same thing but for vegetable-based salads?
Apply the same concepts from above, slide cubed or bite-sized vegetables onto skewers (or toothpicks for a more snacking, dippable, and portable-friendly food). After filling your skewers (or toothpicks) with yummy vegetables, pack a dressing to dip them in when you arrive at your picnic location and enjoy!
Try a tomato basil avocado blend! Slide the cherry tomatoes, cubed avocado and basil leaves onto a skewer and dip in a simple balsamic vinaigrette!
Are you a fan of olives? Try a Mediterranean themed salad by using diced red bell peppers, black olives, and diced cucumbers. This blend of vegetables would pair great with a balsamic vinaigrette, tahini dressing, or hummus!
Dipping what? You read right, dipping cups. Or in this case, jars that are ready to go for all of your dipping desires!
At the bottom of a jar or dipping friendly container, place 2tbsp (or more) of hummus, guacamole, or whatever you dipping loving heart desires.
On top of the dip, place vegetables into the jar so that they’re ready for easy dipping. Good options include carrot sticks, celery sticks, and cucumber spears.
Looking for the perfect dessert for your outdoor affairs? Or maybe the perfect snack for your hike break? Energy bites are the solution!
Packed full of nourishing ingredients, Bliss Bites make for a balanced and healthy dessert or snack option. Pro tip, they are super portable and easy to take with you on your travels.
Need some bliss bite inspiration? I’ve got you covered! Check out my vegan-friendly adaptogenic Maca Raisin Energy Bites, Strawberry Shortcake Bliss Bites, or my not so plant-based Lemon Square Bliss Bites.
Looking for a fun family-friendly and hands-on meal/snack? Want something that is hands-on, nourishing, and easy to prepare and share?
Packing an apple toast buffet is the perfect and balanced snack to pack for your picnic/outdoor adventure!
What you'll need:
– Nut Butter or other room temperature friendly spread
– Toppings (think coconut flakes, dried fruit, nuts, chocolate chips, shredded carrots, cinnamon, granola, cereal etc.)
1 – Thinly slice apples so they have a flat wide surface. Sprinkle with lemon juice and store them in an airtight container until picnic mealtime comes around. For maximum freshness, pack a small cutting board and knife to slice apples on right before your picnic food festivities begin!
2 – Pack a nut butter to spread on top of the apple slices.
3 – Pack toppings to sprinkle on top of the nut butter in separate small containers. Extra points for stackable containers!
4- When it comes time for assembly, layout your apple toast toppings and allow your picnic attendees to assemble them as they desire (assisting kids when appropriate of course).
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.
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.
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.
◊ 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.
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.
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.