health food – Michelle Marie Health & Wellness

Banana Almond Butter Chia Pudding

I quite often here that breakfast is one of the hardest meals of the day for people on the go. This week I am sharing an easy and super quick recipe that you make the night before and simply grab and go in the morning. Not to mention, this recipe is delicious and full of great nutrients to kick start your day!

Banana Almond Butter Chia Pudding

Ingredients

1/4 cup chia seeds

2 Tbsp almond butter

1 ripe banana

1 cup unsweetened almond or coconut milk

Directions

Blend the banana, almond butter and almond milk until creamy & smooth,

Combine the chia seeds and blender mixture in a small mason jar or other small container

Store in the fridge overnight

In the morning, top with fresh berries, shredded coconut and nuts for an amazing breakfast!

Back on Track Green Smoothie

Did you have too much chocolate and wine over the weekend or is this cold winter weather leading you to overindulge?

Here is my favorite Green Smoothie recipe that makes me feel detoxed, replenished, and kick starts me to get back on track during the week..

What I love most about this smoothie is that it does not deprive you of any nutrients or calories. It is a complete meal that just makes you feel great.

greensmoothie_2

Ingredients (2 servings):
4 handfuls of kale/spinach
2 cups of almond or coconut milk
2 bananas
1 mango
1 avocado (optional)*
1 tsp of ginger
1 tsp of cinnamon
1/2 tsp – 1 tsp maca powder (optional)*
Protein (choose 1-2):

1-2 scoops of all natural plant protein powder (recommend vanilla/vanilla chai flavor)
2-3 tbs of hemp seeds, flax seeds or chia seeds (or a combination of two)
2 tbs of almond butter
1/2 cup of cooked quinoa

*two optional ingredients that have GREAT health benefits:
– Avocado: is a great addition to your morning smoothie because of its nutrients and healthy fat content. Dr Lipman suggests having 1/2 avocado daily with breakfast for sustained energy and fullness. It adds an amazing creamy texture to your smoothie as well!
– Maca powder: is a newly discovered Superfood that is known to boost energy, libido, improve skin & hair and even balance hormones. It adds a great strong flavor that compliments the ginger and cinnamon as well.

Directions:

Fill up your blender with all of the ingredients and blend until smooth and creamy.
Portion into two glasses and enjoy! Can easily store the second serving for the next morning 🙂

This article also appears on Women’s iLab to inspire the next generation of female leaders.

The Super Seed we all Need in our Diet: Chia

If there is one type of seed you should incorporate into your diet it is the Chia Seed. These seeds have become widely known as a superfood and are becoming very trendy in the health food world. Here are 10 reasons why you should have Chia Seeds if not everyday, at least a few times a week:

1. Chia Seeds are LOADED with antioxidants & minerals
2. Great source of healthy fats: Omega 3’s and 5’s
3. Filled with Fiber: 1 serving contains 11 grams
4. High in quality protein
5. Chia seeds aid in weight loss because they absorb 10-12 times their weight keeping you full longer
6. Improve blood pressure and increase healthy cholesterol while lowering bad cholesterol
7. High in bone nutrients
8. Gluten Free and can be eaten whole unlike flax seeds
9. Regulate insulin and blood sugar levels
10. Great source of calcium: contains 5 times more than milk

Chia seeds can easily be added into smoothies, stirred into yogurts, or sprinkled on top or into baked goods. Chia seeds can also be used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.

My new favorite way to get my daily dosage is by making Vanilla Chia Pudding. This recipe is SO easy to make and can be made in a ton of flavor variations.

Simple Vanilla Chia Pudding Ingredients:

3 tbs chia seeds
1 cup of nut or coconut milk
1/2 tsp vanilla extract
1/4 tsp honey (optional)
any fruits of choice for toppings

Additional Ingredients for Matcha Green Tea Chia Pudding:
1/2 tsp matcha green tea powder

Directions:

1. Simply mix the coconut milk or nut milk with the vanilla extract, matcha, and chia seeds in a small container that has a lid (mason jar, etc)
2. Stir every so often for 15-3o minutes
3. Store in your fridgerator overnight with the lid sealed
4. In the morning, top with fruit, nuts, a scoop of nut butter, coconut flakes, etc.

This article also appears on Women’s iLab to inspire the next generation of female leaders.

All About Sprouted Grains: Cereals & Breads

Recently, I have become a frequent cereal eater again thanks to a company called; One Degree Organics. I stumbled upon their products in Whole Foods Market and immediately loved their mission and most importantly their ingredients.

One Degree Organics is a great company that prides itself on its’ organic and sustainable line of products. I have recently fallen in love with their cereals. Each cereal is composed of a handful of ingredients that you can read and completely understand what they are. The cereals are made with sprouted ancient whole grains that are both vegan and organic. There are GMO free and contain no other additives or added sugars. The cereals are high in fiber and very low in fat and sugar contrary to many cereals on the market these days. They are a great source of grains and pair amazing with some almond milk and a sliced banana or handful of berries. My favorite flavor is the Honey O’s (yes, just like Honey Nut Cheerios, but much healthier). One Degree Organics also makes lots of other products including breads, flours, and seeds.

What is Sprouted Grain?
Sprouted grain differs from whole grain in three fundamental aspects:
1) sprouting activates food enzymes
2) sprouting increases vitamin content
3) sprouting neutralizes antinutrients like phytic acid which bind up minerals preventing your ability to fully absorb them

What are the Benefits?
Increased Digestibility – Sprouting breaks down starches in grains into simple sugars so your body can digest them easily.
Increased Absorption of Minerals – Sprouting breaks down enzyme inhibitors, so your body can more easily adsorb calcium, magnesium, iron, copper and zinc.
Increased Antioxidants – Sprouting releases more antioxidants that are naturally stored in the grains and seeds.
Increased Vitamin C – Sprouting produces vitamin C
Increased Vitamin B – Sprouting increases the vitamin B2, B5 & B6

Another great company to consider when looking to buy sprouted grain products is Food for Life. They have extensive lines of breads, tortillas, waffles, buns, and cereals. I love their line of sprouted grain breads, which are a perfect way to have toast or a sandwich without all the added chemicals and processed flours found in other bread brands! It is important to feed your body carbohydrates often even though many “diets” like to rule them out. Carbohydrates are our main source of energy and provide the ideal fuel for our body to function, as well as many essential vitamins and minerals. Complex carbohydrates provide long-term energy and help jump-start your metabolism. I recommend scanning both websites to take a closer look at all their products as well as their nutritional facts, they are a great swap to introduce to your diet instead of processed grains!

https://www.onedegreeorganics.com/product_categories
http://www.foodforlife.com/product/breads/7-sprouted-grains-bread