Monday, August 26, 2013

Fat Gain vs. Water Weight

Hello my healthy hedonists!

This past week I went to a raw food festival in New York called the Woodstock Fruit Festival! I was a complete raw vegan for seven days, eating no salt, nuts, cooked food, or animal products for that time-- just fresh fruits and vegetables!



Here's what a typical day looked like for me:

  • Breakfast 5 bananas (315 cals), 5 mangos (675 cals), and 10 dates for breakfast (200 cals), 16 ounces of orange juice (204 cals)
  • Lunch: 1 head of romaine lettuce (106 cals), 2 bananas (210 cals), 1 carrot (25 cals), 3 tangerines (141 cals), 16 ounces of fresh squeezed orange juice (204 cals)
  • Dinner: zucchini pasta (323 g, 45 cals), 1 avocado (240 cals), spinach (100g, 23 cals), 30 lychee fruits (180 cals), 1 large tomato (32 cals), durian fruit (1 cup, 335 cals)
Total calories consumed: about 2,935



Durian (top), Lychee fruits (bottom)


Now that I am in a hotel waiting for my flight back to Portland, I have noticed that I have lost a bit of weight around my belly, thighs, and butt! But how can this be? I was literally eating 2,500 to 3,000 calories a day! Even though I was crazy active the entire week (walking everywhere, running, yoga, dancing at bonfires) I was constantly indulging in tons of fruit, and literally eating like 70% of the time! 

Then I realized that during the week I hadn't had ANY added salt. And by the end of the week, my taste buds were really, and I mean really, craving some salt! 

Once it hit me that I will have to come back to the real world, and will go back to eating cooked foods, salt, and a bit more fat, I became nervous. That last thing that I want to do is go back to feeling bloated, and my binge eating cycle-- but I know that I will in no way be able to maintain a raw vegan diet (nor do I really have a desire to). So I am taking this as a lesson for myself: to be able to understand the difference between gaining water weight, and actual fat gain! 

Well first, let's take a look at what causes water weight gain:

  • High salt consumption (water retention) 
  • Too much sugar, and/or alcohol
  • Dehydration
  • A woman's monthly cycle

Now let's look at things that help reduce water retention:

  • Consuming plenty of water (8-10 glasses a day, plus water rich foods like fruits and veggies)
  • Sweating regularly (exercising, and sauna sessions help flush excess sodium)
  • Consuming potassium rich foods to help balance fluids (bananas, apricots, cranberries, avocados)
  • Consuming way less salt (avoiding canned food, being mindful at restaurants and asking them to cut down on the salt, subbing salt with a good spice blend and/or fresh lemon or lime)
  • Make sure that you are eating a balanced diet, and aren't super deficient in vitamins like calcium and B vitamins. 

Once you start cutting down on the salt consumption, your taste buds will adjust to the change, and you will be able to better appreciate natural flavors and textures. But do this slowly!

And always remember that you don't gain real fat weight over night. It takes  a while for your body to assimilate nutrients-- so if you notice a rapid change in your body after guilty eating, it is most likely just water retention. 

My plan? Eat mostly fresh and raw fruits and vegetables for most of the day, and be more flexible around dinner time.

Life is all about experimentation, and learning. 

Happy eating! :-)

P.S-- Here's a small blip from my trip (I didn't take that many photos)!


           

          

                   
  
      video


Thursday, August 1, 2013

Flourless Chickpea Pumpkin Cookies

Are you ready for the most yummy and versatile cookie recipe ever?!

These babies can be eaten for breakfast, lunch, and the night that I made them I ended up eating them for dinner!

Totally free of:
Refined sugar
Flour
Oil
Butter


They are packed with protein, with vitamins and minerals (especially vitamin A), and have tons of fiber!

Plus-- what I like to do it make a batch, put the cooled cookies in a ziplock bag, then pop them in the freezer. So whenever I want one for breakfast or part of lunch, I can just put one in the microwave for 45 seconds, and top it with yummy things! That way they keep for months.

Although they might not taste amazing on their own (not my favorite, but you might like them), I absolutely LOVE them as a cookie base for other recipes.






Flourless Chickpea Pumpkin Cookies

  • 1 1/2 Cups Chickpeas (Cooked and Drained)
  • 1/4 Cup Pre-Soaked Dates
  • 1/4 Cup Agave Nectar (or 1/2 cup honey)
  • 1/2 Cup Almond Butter
  • 1/4 cup chia gel (or egg replacer)
  • 1 Tsp Baking Powder
  • 1/4 Cup Ground Flax
  • 1/2 Tsp Cinnamon
  • 1 Tsp Ginger
  • 1/2 Cup Pumpkin
  • 1/2 Cup Shredded Unsweetened Coconut
  • 3/4 Cup Finely Shredded Carrots

  1. Pre-heat oven to 350 F.
  2. Line a baking sheet with parchment paper.
  3. Place all cookie ingredients (aside from coconut and shredded carrots) into your food processor and blend until smooth.
  4. Using a spatula mix in the carrots and coconut.
  5. Using a spoon scoop batter on to cooking sheet leaving space between each cookie.
  6. Use the spoon to shape and smooth the tops of your cookies.
  7. Place in the oven and bake for 30 minutes.
  8. Remove cookies from oven, place on a cooling rack and let cool completely.
  9. Pick topping ideas from below, OR make your own!
  10. Freeze any extra cookies, and defrost in microwave for 30-45 seconds when you please!
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Banana Ice Cream Cookie


*recipe below serves two
  • Two frozen bananas
  • Two cookies
  • Milk of your choice (I like almond milk)
  • 1 nectarine (sub with any fruit that you please!)
  • 1/4 tsp cinnamon
  • A few pinches of clove
  • 1 tsp vanilla extract
  • Honey drizzling to your taste
  1. Chop fruit (unless you are using berries) as shown above. Set aside.
  2. Blend bananas in a Cuisinart (unless you have a high powered blender like a vitamix or blentec, then the ice cream might come out too runny). Add milk little by little to make the bananas more creamy. Don't add too much liquid! 
  3. Add spices and vanilla to the banana ice cream, and pulse just a tiny bit to make sure that the cream doesn't get liquidy.
  4. Top cookie with banana ice cream, fruit, and drizzle with maple syrup.
  5. Some yummy herbs to throw on top could be fresh rosemary, fresh basil, or fresh thyme!
  6. Enjoy!
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Breakfast Cookie


What a perfect breakfast? Protein, carbs, healthy fats, and zero refined sugars!

  • 1 cookie
  • Half a ripe banana
  • A generous honey drizzle
  • A few pinches of shredded coconut (or coconut butter, as shown above)
  • Sprinkle of cinnamon and clove
  • 1 tbs chia seeds (optional)
  • Any other toppings that you want (fruit, nuts, spices, oats, etc...)
  1. Drizzle honey generously over the top of a cookie.
  2. Slice banana, and lay it over the cookie.
  3. Top with coconut, spices, chia seeds, and anything else!
  4. Enjoy!
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Other ideas:

  • Break up cookie into pieces, and put it in your oatmeal.
  • Spread your favorite Jam on top, then top with fruit, nuts, etc...
  • Make a healthy banana ice cream cookie sandwich, putting banana ice cream in between two cookies.
  • Make it a savory meal by sauteing kale, garlic, a pinch of cayenne pepper, salt, and a scrambled egg in a pan. Then topping the cookie with saute mixture! 
So many options! Tell me how you enjoyed this recipe in the comments below!






Enjoy!






Monday, July 29, 2013

"Cheezy" Quinoa Bowl

Winner winner-- Quinoa dinner!

This recipe is so insanely good! I was craving a healthy lunch yesterday, and this just so happened to pop out of my imagination.  It's so good that my grandmother wouldn't believe me when I told her that all of the ingredients were totally vegan, and totally healthy.

Here is a little spotlight for the nutritional powerhouses that star in this dish!

Quinoa


  • Like meat, quinoa is a complete protein-- which is great news for the vegetarians and vegans of the world. Plants have amino acids (the building blocks of protein). That's one of the reasons that it is important to eat a variety of fruits and vegetables-- because different plants have different amino acids, that can form complete proteins. Luckily quinoa already does that for you! 
  • It has so much fiber that your intestines will flow freely with gratitude. 
  • Another plus for the vegans, vegetarians, and diabetics-- one cup of this grain has 15% of your daily iron value, and 29% of your magnesium value. Magnesium stabilizes blood sugar levels, and relaxes the blood vessels (keeping you healthy AND reducing inflammation). 

Turmeric



  • Due to it's anti-inflammatory properties, turmeric (if consumed regularly) can lower your risk for onset Alzheimer's disease, arthritis, and asthma.
  • Several recent studies have found that turmeric can induce apoptosis, a process that triggers the self-destruction and elimination of damaged (cancerous) cells. Further research is still required before the full effects of turmeric on cancer cells can be determined. However, existing studies suggest that daily turmeric powder or supplements combined with a balanced, nutritious diet may help prevent or even destroy cancer cells. 
  • Hey all of you diabetics out there-- eat more turmeric! The antioxidant agents in turmeric can help lower your insulin resistance.

Nutritional Yeast



Fun story: My mother's parents had a cat named Edgar. He died about two years ago, living to be almost twenty! I remember when I was a little kid, I always saw them sprinkling some weird flakey, yellow, cheesy smelling stuff on his cat food. I never knew what it was until I started being more knowledgeable about health. I discovered this superfood called "nutritional yeast"! Now all of a sudden, I am eating this weird flakey yellow stuff on my popcorn, salads, and quinoa dishes! 

  • Six grams of protein per two tablespoons.
  • Dense in minerals.
  • A vegan's miracle food, since it has a "cheesy" flavor, and can resemble gas station nacho cheese when mixed with a bit of water.
  • Again, a vegan's savior due to it's vitamin B12 content! Vitamin B12 is usually found in animal products-- but vegan's need it too because it helps stabilize thyroid function, gives you energy, and builds the immune system (to name a few functions). 
  • Gluten free, and salt free.
But what exactly is nutritional yeast?  
Nutritional Yeast is a deactivated yeast (not to be confused with Brewer's yeast, which has a completely different taste and purpose).  Nutritional yeast is a living microorganism grown on sugarcane and beet molasses.  When the yeast is ready, it is killed (deactivated) with heat and then harvested, washed, dried and packaged. 


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Now on to the recipe!!

"Cheezy" Quinoa Bowl




  • 1 cup quinoa
  • 2 cups water
  • Half of a large avocado
  • 1 teaspoon turmeric powder
  • A few pinches of salt
  • Some pepper
  • 1/2 cup chopped roasted almonds
  • 1 teaspoon grated fresh garlic
  • Four tablespoons nutritional yeast

  1. Add 1 cup quinoa and 2 cups water to a pot and bring to a boil. Once boiling, put heat on low for about 20 minutes, or until water is gone. Set quinoa aside once done.
  2. Halve and avocado and cut into small pieces. Then add to quinoa.
  3. Add salt, pepper, turmeric, garlic, almonds, and nutritional yeast to quinoa.
  4. Mix well, and add salt or pepper to taste.
  5. Serve!
  6. Keep in mind that you can add anything to this recipe-- some yummy options would be cooked spinach, chopped and cooked zucchini, cooked carrots, etc...

Enjoy!


Tuesday, July 9, 2013

My Skin Care Routine

Hello my healthy hedonists!

Today I thought that I might share my skin care routine with you because the skin is so incredibly important! Your skin literally absorbs everything that it comes into contact with. So obviously, what you conciously put on your skin is definitely important to your health (since you can't control environmental toxins).


So many lotions today are ridden with chemicals and harsh lubricants like petroleum (like the picture above). Come on people-- petroleum is most commonly used in cars!! Yuck! And of course, you have no one to blame but these companies, because they hide harsh ingredients behind yummy scents and pretty brand names that make us completely unaware of what's actually inside.

Our natural sences are what drive us away from harmful things. We have evolved to instinctively know when something may be bad for us. A few thousand years ago, that was a detrimental factor between life and death. Eat that bitter smelling root, and you're out! But nowadays, the products that we are putting on our skin are nothing more than a science experiment... So I am challenging you guys to be more mindful about what goes onto your skin, because it could be the cause for many health issues that you didn't even know about!


For example:
Here is your task-- go grab your shampoo, conditioner, deoderant, and lotion. Then go through the list of chemical ingredients below, and see how many of the chemicals are in your everyday products. This will also give you a chance to learn about what long term effects these ingredients might have on you.

Paraben

This is also known as Methylparaben, Propylparaben, IIsoparaben, Butylparaben. Parabens are a group of chemicals widely used as preservatives in the cosmetic and pharmaceutical industries.  It is a medical fact that estrogen stimulates breast cancer. This can also disrupt normal hormone activity in your body, and stimulate thyroid problems.  There have been no successful studies to show that repeated and prolonged use of the paraben chemical is safe. It is a low-cost synthetic preservative for which many large cosmetic brands have tried to fund study to prove that prolonged usage is safe; all studies failed. Parabens are used in over the counter personal products as a preservative to extend the shelf life of the product. These chemicals can be found in face, body moisturizers, body wash, and cleansers.

Phthalates

A truly toxic skin care ingredient. Dibutylphthalate (DBP, DEP, also butyl ester) helps skin care absorb into skin. DEHP has been classified as a "probable human carcinogen" by the EPA. The Department of Health and Human Services has also classified DEHP as a potential carcinogen. L'Oreal is the only cosmetic company to discontinue the use of this chemical in Europe, only due to severe allergic reactions. L'Oreal in the United States, as well as many other companies continue to sell and use this harmful chemical. I personally prefer skin care that may take longer to absorb, rather than a product that absorbs rapidly, while injecting phthalates into my skin cells. Do not use it.

Petrochemicals

Almost all skin care products contain synthetic substances - petroleum (chemical) based. Studies have found that oral and topical application of petrochemicals in rodents resulted in anemia, kidney degeneration, and nerve damage to the brain and spinal cord. Even more disturbing was that several animals died before the study ended! Are you shocked that people still use these chemicals on their body? Some synthetic colors, such as FD & C Blue No. 1, are suspected carcinogens. Behentrimonium Chloride, Guar Hydrosypropyltrimonium Chloride, Linoleamidepropyl PG-Dimonium Chloride Phosphate are toxic ammonium compounds for which concentrations as low as 0.1%. In the past little, was known about the long term exposure to petrochemicals. However, today we know that many of the household cleaning products, home furnishings and our food supply is loaded with petrochemicals, and this is linked to the rise in cancer, along with other diseases. The FDA (Federal Drug Administration) has not been proactive in removing these products from households in the United States. 

Cosmetic Fragrance

Artificial fragrances are made from petroleum or coal which degrade in the environment and cause skin irritations. Cosmetic fragrance is made with cheap synthetic chemicals which replicate the natural aroma of products which already exist in nature. Companies use them because it is cheaper than using the natural scent. Our products include no synthetic fragrances - so if you are smelling the lavender in our Lavender Calm Lotion, you are smelling the actual lavender flower. Never synthetic, never chemical.

Sodium Lauryl/Laureth Sulfate

Also known as Sodium Lauryl Sulfate (SLS) or Sodium Laureth Sulfate (SLES). This is the second most concentrated ingredient in shampoos. READ YOUR LABELS - the FDA requires that label ingredients are listed in the order of highest concentrations - meaning that the highest level of ingredients are listed first. Take a look at your cleanser or shampoo and you will find SLS is second or third. It is used in concrete floor cleaners, engine degreasers, car wash detergents, and just about every soap and shampoo on the market. In the same way as it dissolves the grease on car engines, sodium lauryl sulfate also dissolves the oils on your skin, which can cause a drying effect. According to the Journal of the American College of Toxicology, Vol. 2, No. 7, l983, SLS is a mutagen. In sufficient amounts, it is capable of changing the information in genetic material found in cells. It has been used in studies to induce mutations in bacteria. It denatures protein, impairs proper structural formation of young eyes, creating permanent damage. SLS can damage the immune system. It can cause separation of skin layers and cause inflammation to the skin. If it interacts with other nitrogen bearing ingredients. Do your own research - there have been many studies done on these chemicals.

Diazolidinyl Urea or Iodopropynyl Butylcarbamate

It is chemically related to imidazolidinyl urea and is a formaldehyde releaser used as a preservative. It was International Agency for Research on Cancer to its highest toxic class, IARC 1 (known human carcinogen). Formaldehyde is classified as a probable human carcinogen by the U.S. Environmental Protection Agency, which provides sufficient evidence that formaldehyde causes nasopharyngeal cancer in humans by the International Agency for Research on Cancer. The label on your skin care product may not list "formaldehyde". The following ingredients break down and release formaldehyde: diazolidinyl urea (or 3-diol diazolidinyl urea) 2-bromo-2-nitropropane-1 (or bronopol) DMDM hydantoin. It has been banned in Europe, after studies concluded that effects can result in: carcinogen, causes allergic reactions and contact dermatitis; headaches; irritates mucous membranes; damaging to eyes; linked to joint and chest pain; depression; headaches; fatigue; dizziness and immune dysfunction.

Knowledge is power...
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As for my beauty routine, I like to take the natural route, and make my own lotion!


These are cold pressed and organic oils from plants that actually benefit your body AND smell good! And to make them smell even better, I add a few drops of my favorite essential oils like rose oil, peppermint oil, lemon oil, tea tree oil (melaluca), grapefruit oil, lavender oil, and jasmine oil.


Benefits of natural oils:
  • coconut oil-  naturally antibacterial, antifungal, soothes itches and dryness, and limits the amounts of microbes on the skin, cleaning up various conditions like psoriasis, dermatitis, eczema and many other skin infections. 
  • almond oil- contains vitamins E and D which repairs collagen and creates firmer and younger skin, lightens dark circles, can be applied to hair as a "leave in conditioner" for smooth hair, and relieves itching and dryness.
  • peppermint oil- can cure indigestion (when taken orally). Also contains vitamins A and C, omega-3 fatty acids, and minerals including potassium, manganese, iron, magnesium, calcium, and copper which  can help keep skin young, elastic, glowing, while also aiding in curing skin problems.
  • lemon oil- is antibacterial and antifungal, antinflammatory, an immune stimulant, can aid in insomnia, weight loss, fevers, and asthma (to name a few). 
Those are just a few essential oils out of hundreds that you can buy, and I encourage you to research on them and invest in a few bottles (they last awhile)! Plus, opening the bottles in the store, and smelling each one is sooo freaking fun and refreshing. The hard part is choosing which one to buy. ;-)

Wouldn't you rather benefit your body while smelling like yummy natural plants and flowers than messing with your hormones, killing brain cells, and irritating your body's natural functions? Plus, it is a ton of fun to experiment with different scents, and create your own!
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My story:

My entire life, I suffered from a fungal infection on my arms called "tinea versicolor". It would only appear on my skin when I was tan, and would become invisible in the winter when my skin became pale. It was SO ugly, and my doctor told me that the only way to get rid of it was to rub anti-dandruff shampoo on my skin three times a day for 6 months, or to take really intensive antibiotics for two weeks. EEEK! It progressively became worse as I let it be, spreading all over my upper arms and onto my chest... So much for bikini season!


**Not me, just an example of the skin condition, and how it looked on my arms.

I ended up trying the dandruff shampoo remedy, and it worked-- temporarily... It immediately came back within weeks. I ended up just getting frustrated, and forgetting about it for the next few years, thinking that it would just be a chronic annoyance that I would have to deal with inevitably.

My family friend works for an essential oil company, and sold me some of her oils from a brand called "doTerra". I started to use them for fun because they smelled really nice, and I knew that they had health benefits when using them orally, topically, and even aromatically. Everyday I started using a lemon oil and coconut oil mixture together after I showered becuase it smelled so good, and felt amazing to rub all over my body! 

To my surprise, within weeks my tinea versicolor was completely gone, even though I didn't start using the oils with the intention of getting rid of the skin condition!

You can find essential oils at your local health food store. And you can also build up your stash over time because some oils tend to be a bit expensive. But it is SO worth it!

I encourage you to experiment with all of the different scents, and come up with your own lovely smelling and  healthy beauty concoction! Your skin, and body will thank you in the long term. 

Love, 

Isabella

Monday, July 8, 2013

Honey Roasted Cinnamon Almonds

Hello my healthy hedonists!

I was at Trader Joe's the other day, and bought their roasted almonds that had been coated in sugar and cinnamon. OH MY GOD-- to die for. After eating the entire bag by myself in less than a week, I wondered how I could make a healthier version for a daily snack that won't make me feel bad when I eat it.

I looked up the formula for making honey roasted almonds, and then I started throwing whatever spices that I wanted into the pot. MMMMMHHMM-- so freaking yummy. Especially since I decided to add some coconut oil into the mix which adds nutrition AND a super yummy nutty flavor.

Here it is!

Recipe
**Caution: When I cook, I do not use measurements. So when I write out recipes for you, I try my best to imagine exactly how much that I used. Exact measurements may vary, and you should use your senses to add more of anything if you feel the need to. 

  • 2 cups almonds (preferably not already roasted)
  • 8 tbs water
  • 4 tbs honey
  • 3 tsp cinnamon
  • 1/4 tsp all spice
  • 1/3 tsp freshly grated ginger
  • 1/3 tsp salt
  • A few sprinkles of cayenne pepper (a little goes a LONG way)
  • 1 tbs coconut oil

  1. Spread almonds on a baking sheet, and roasted at 350 degrees for 15 minutes.
  2. After they are done, heat up all other ingredients in a pot on medium/high-- mixing often. 
  3. When mixture starts to simmer, immediately add almonds.
  4. Stir often for about 5 minutes (or until the liquid becomes a simple syrupy consistency). 
  5. Once there is little syrup left (try not to burn), pour mixture over parchment paper on your baking sheet.
  6. Sprinkle with any more spices that you like (salt, cinnamon, cardamom, all spice, black pepper). 
  7. Do not try until the nuts are completely cool.

Can you say yum? YUUUUM! 

Hope you enjoy. ;-) 

Isabella

Monday, July 1, 2013

Watermelon "Daiquiri" Refresher

Hello my healthy hedonists!

I'm in love with my new city!!!


Portland, OR


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Anywho-- Are you ready to get hydrated and refreshed?

Introducing my "Watermelon Daiquiri"!



Ingredients:
  • Half of a watermelon
  • 1 lime
  • Two spoonfuls of strawberry or raspberry perserves 
  • 1 cup of ice
  • A touch of rum to taste (totally optional!)
Instructions:
  1. Put all ingredients into a blender (preferably a high speed/high powered blender for a smoother consistency), and blend until smooth!
  2. Taste, and put more of any ingredients to your liking.
  3. Serve over ice, and maybe add a touch of rum to stay true to the name. ;-)


Lots of love you guys! Stay hydrated, and eat your greens!


Isabella


Sunday, June 9, 2013

Chocolate Chocolate CHOCOLATE!



Chocolate Coconut Almond Clusters

  • 1 bar of dark chocolate (85% or higher)
  • Almonds (you will eyeball the amount)
  • 2 Tbs Coconut butter (optional)
  • Handful of coconut flakes
  • 1-3 Tbs honey (or maple syrup)
  • Pinch of salt
  1. Put chocolate bar in pot at a low medium heat so that the chocolate melts, but doesn't burn.
  2. Stir in honey, coconut butter, and salt-- making sure that everything is blended and melted together.
  3. Next, throw in a few handfuls of almonds and coconut flakes, and turn the mixture gently to make sure that the almonds and coconut get covered with chocolate. Make sure that the mixture isn't too viscous (liduidy) and not to dry, so that you get clean clusters when spooning onto plate.
  4. Take a large plate, and cover with aluminum foil or parchment paper. Spoon clusters onto plate and set in freezer until they harden!
  5. Serve with cherries, strawberries, and/or mint for guests at a party (I definitely will be for my grad party)! 



***When making this recipe, I did not include coconut flakes-- but thought that they would be a lovely addition after the fact.



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Raw Vegan Peanut Butter Cups

  • 2 bananas 
  • 1/2 cup coconut butter (buy at your local natural foods store)
  • Pinch of salt
  • 4 Tbs cacao powder
  • 1/4 cup maple syrup (or honey)
  • 1 tsp cinnamon
  • Peanut butter (you will eyeball the amount)
  1. Put all ingredients besides peanut butter in a bowl and blend. I find that a hand-immersion blender works the best.
  2. Take out a cupcake pan (you should use cupcake liners in the pan-- otherwise you have to cut out the individual peanut butter cups out of the pan). 
  3. Fill liners (or bare pan) with a small layer of your chocolate batter. Then layer some peanut butter on top of that. For the last layer, put another small layer of chocolate batter.
  4. Another option is to fill cupcake liners 3/4 of the way with batter, then swirl in peanut butter (like I did in the picture below).
  5. Freeze for 30 minutes.
  6. Serve with strawberries, cherries, and/or mint!





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Chocolate Superfood Smoothie

  • A few handfuls of kale (or any green that you like)
  • 3-4 tbs of cacao powder
  • 1-2 bananas (for a creamy consistency)
  • 1-2 Tbs chocolate protein powder (optional)
  • 1-2 cups milk of your choice (I like almond milk)
  • A few ice cubes
  1. Blend and top with chia seeds if available. :)







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I hope that you enjoy these recipes! Just to let you know, cacao is PACKED with iron, antioxidants, and super healthy minerals to keep your endocrine system and blood working nicely! 

Eat up! But don't forget the kale. ;)




Much love <3

Isabella