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Mint Chocolate Chip Smoothie

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MINT + CHOCOLATE = my favorite combo ever ? As a kid I loved mint chocolate chip ice cream and I still do, but I opt for dairy free versions now, like @coconutbliss. But enter the smoothie – the perfect way to get my fix. Plus, this smoothie has the right combo of P+F+F – Protein, Fat and Fiber – three essentials to balancing your blood sugar and keeping you energized.

I feel like talking about blood sugar just isn’t sexy, but it’s often THE most important part to address when it comes to hormones. If you’re dealing with PCOS, PMS, infertility, menopause, stress – all of these are impacted by your blood sugar. Not to mention, if your exhausted, craving sugar and carbs (or eat sugar and carbs alittttle more often than you’d like), there’s a good chance your blood sugar is out of whack.

It really is any easy fix, but as with anything, you’ll have to commit to change and follow through in order to see change. And the best part, in as little as 3 days you can start to feel a shift with your blood sugar. I’ve had diabetics who have normalized their blood sugar just after 3 days. We’ve managed to get their numbers into a normal range – a range they haven’t seen in YEARS! In fact, you can read about one of my diabetic testimonials here and how Elide got off all her meds. 

Ok… but now onto this Mint Chocolate Chip Smoothie. It feels like you’re having dessert for breakfast, but I’ve actually loaded up this recipe with some KEY ingredients that support your hormones, such as avocados, spinach – hello magnesium and healthy fat, plus a healthy scoop of protein to balance your blood sugar. I don’t often use a full banana in my smoothie, but felt it was needed with this recipe. And the key is to balance out that sweetness with protein and fat. 

I should mention that the protein powder I love using is Design for Health Pure Paleo Protein. I always keep vanilla and chocolate on hand. It’s definitely not a cheap protein as it is a grass fed beef isolate (no, it doesn’t taste like beef), but it’s so forth, creamy and perfectly sweet. It also contains 70% collagen, so it’s a two-in-one supplement, which I love! You can order off our site here and save 15% off ALL supplements with coupon code – SAVE15

Here’s the recipe! Enjoy 🙂 

Mint Chocolate Chip Smoothie

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Keyword: dairy free, gluten free, grain free, green smoothies, healthy fats, highfatlowcarb, holisticwellness, low sugar, mint chocolate chip smoothie, paleo smoothies, pff, protein, fat and fiber
Servings: 1
Author: Samantha Gladish

Ingredients

  • 1 small frozen banana
  • 1 1/2 cups unsweetened coconut milk
  • 1 cup fresh spinach
  • 1/4 of a small/medium sized avocado
  • 10-20 fresh mint leaves OR 1 drop peppermint essential oil
  • 1 scoop vanilla or chocolate protein powder or collagen peptides chocolate could change the color of your smoothie but who cares - it’ll still be delish!
  • 1/2 cup crushed ice or more if you like it thicker
  • 1 tablespoon cacao nibs or @enjoylifefoods chocolate chips

Instructions

  • Place banana, milk, spinach, avocado, mint, protein powder, and ice in a blender.
  • Process until smooth. Add in cacao nibs/chocolate chips and briefly pulse. Serve garnished with additional cacao nibs or chocolate chips and enjoy!
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Thai Red Curry Chicken (Paleo, Grain Free, Dairy Free, Soy Free, Egg Free, Nut Free)

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What is it about the fall that makes me wanna eat all the curry bowls ??  They’re just so aromatic and warming and cozy. I’m just gonna say it – comfort food, right? This time of year, I want all the ‘stick to your ribs’ dishes. 
 
As we approach fall/winter, we naturally start to crave heavier foods like stews, pureed soups and hearty bowls. We eat less light, raw and cold dishes because our body craves warmth. It’s called, ‘eating with the seasons’ and it’s exactly what we’re meant to do. 
 
Of course, there’s more to it than that. Eating with the seasons often means eating what is in season and that usually means eating what is local to you. That has many benefits. It benefits the environment because your food isn’t traveling as far to get to you. It requires less resources and transportation. It benefits you because the food you’re eating is more nutritious. It wasn’t picked prematurely and sitting on a transport truck for days losing vital nutrients. It also supports your local economy. 
 
A small example of this, here in Canada, would be that right now apples and squash are back in season and berries are not. For us, we meal plan around what’s in season. That includes plenty of butternut squash dishes and snacking on local apples. I’m not buying fresh berries this time of year, instead, I choose frozen berries – they’re more cost effective and more nutritious than the fresh. Do you eat with the seasons? Share with us in the comments below! 
 
Fun fact about me, I was in my mid twenties when I first tried curry!! Fast forward to today and it’s a staple in our home. I had a very limited palate back then. I was really resistant to trying new foods which is crazy because the first bite of curry I had, I was hooked! Now, I’m a total foodie. I love trying new dishes. Curry is one of those things that people either love or hate. Are you a curry lover as well? 
 
This dish is delicious served over cauliflower rice. You can check out this recipe here for Cauliflower Fried Rice, or simply just sauté the cauliflower rice in some coconut oil for this dish. I suggest you make extra to have on hand for other dishes. Nothing beats making one dish but prepping for 2 or 3 meals at the same time.

The other night, I was craving a curry chicken dish and found it really difficult to find one free of grains and legumes (right now, I’m really thriving on a paleo-friendly diet). So I decided to create my own! This recipe is paleo-friendly, gluten-free, grain-free, dairy-free and soy-free – without compromising on BIG, BOLD flavours. And it’s really easy to make, in fact, it’s a one pan meal and who doesn’t love that? 
 
ENJOY and Happy Cooking 🙂
Thai Red Curry Chicken
Serves 4
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1 pound organic chicken breasts, sliced
  2. 1.5 Tbsp coconut oil
  3. 1 onion, diced
  4. 2 tsp ginger, grated
  5. 4 cloves garlic, minced
  6. 2 Tbsp red curry paste (I used Thai Kitchen brand)
  7. 1 red bell pepper, diced
  8. 1 orange bell pepper, diced
  9. 1 can full-fat coconut milk
  10. 1 Tbsp arrowroot starch
  11. 2 Tbsp tamari sauce
  12. 1 Tbsp fresh lime juice
  13. 1/2 Tbsp maple syrup
  14. sea salt & fresh black pepper
  15. 1 cauliflower, processed into rice
  16. hot sauce to taste
  17. handful basil leaves, torn
  18. fresh chopped cilantro & sliced thai chilli for garnish
Instructions
  1. Sear chicken over medium heat in coconut oil. Remove & set aside once done.
  2. In the same pan, sauté onions, ginger, garlic and curry paste for about 5 minutes.
  3. Add peppers and sauté for another 5 minutes.
  4. Add 1/2 the coconut milk to the pan.
  5. Mix the remainder of the coconut milk with arrowroot starch. Add it to the pan with tamari, lime juice, maple syrup and a pinch or two of sea salt and pepper.
  6. Bring everything to a boil, then reduce to a simmer until mixture thickens and vegetables are cooked.
  7. In the meantime, cut cauliflower into florets, add to food processor and pulse until it looks like rice. {you can either serve the curry over raw cauliflower rice or gently sauté it in a pan with a touch of coconut oil}.
  8. Taste curry carefully for seasoning and adjust accordingly.
  9. Serve curry over cauliflower rice with hot sauce, torn basil leaves and garnish with cilantro and thai chilli.
Notes
  1. *Omit peppers if avoiding nightshades and swap for chopped carrots
Holistic Wellness https://holisticwellness.ca/
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Chocolate Chip Cherry Muffins (Gluten Free and Grain Free)

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These chocolate chip cherry muffins are so good! The combination of chocolate and cherry together is my FAV! 

I often whip up a smoothie with chocolate protein powder + frozen cherries + coconut milk + almond butter and it is so incredibly delicious. Oh! and my fat bombs! If you’re a chocolate-cherry lover, you’ve got to try my Chocolate Coconut Cherry Fat Bombs. They are so easy to make and perfect for a high fat, low carb diet. 

The truth is, as delicious as these muffins are, I’m in the process of eliminating almonds/almond flour/almond butter from my diet. They came up high on my food intolerance test + I’ll be eliminating all nuts and seeds for my AIP protocol, so I won’t be able to have these muffins for at least a good 6 weeks, once I reintroduce almond products back into my diet. 

When I baked these up last week I enjoyed them like they were my last meal!! Giving up almond butter is HARD. It’s really one of my favourite things to eat, plus I often bake with almond flour. But, you can bet I’ll be getting creative in the kitchen over the next few weeks, testing out different kinds of flours.

A food elimination diet definitely has its challenges, but if you’re currently struggling with autoimmune issues or hashimoto’s, it might be time to consider the AIP diet. 

And here’s the thing. There is NEVER going to be the right time to go on any type of ‘diet.’ With family events and parties and commitments, it can seem like following any type of program is just never going to happen. But, YOU have to create the time and make it a priority. 

With easter around the corner and lots on family dinners and brunches, I’m going to be faced with some challenges – for sure! But, I also recognize that there will never be the “right time” for healing. The right time is now. The right time is one I create. 

My priority is my health. It is very high on my list of values, which is why making these changes to my diet and lifestyle isn’t something I ever question. I just dive right in and go for it and at the same time recognize that it might not be perfect.

You are better off doing SOMETHING versus doing NOTHING. So if you’ve been holding back from losing weight, balancing your hormones or healing your autoimmune disease, the time to get started is right now. Dive in, trust the process and just begin. 

So, with all that said, let’s get to these delicious Chocolate Chip Cherry Muffins. They are gluten free and grain free, which is perfect for many elimination protocols and diets (but unfortunately, not AIP friendly).

* As a note – I used Lily’s Sugar free chocolate chips, which you can find here. And if you’re looking for the lakanto sweetener (which is my favourite to bake with), you can find it here. 

Enjoy!

Chocolate Chip Cherry Muffins
Yields 9
Delicious gluten free, grain free and dairy free muffins that are bursting with chocolate and tart cherries.
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 1 cup almond flour
  2. 1/4 cup cacao powder
  3. 2 tbsp ground flaxseed
  4. 1 1/2 tsp baking powder
  5. 1/2 tsp baking soda
  6. 1/4 tsp sea salt
  7. 2 large eggs
  8. 1/4 cup unsweetened applesauce
  9. 1/4 cup almond butter
  10. 3 tbsp lakante sweetener
  11. 1 tbsp vanilla extract
  12. 1 cup frozen cherries, roughly chopped
  13. 1/3 cup lily's sugar free chocolate chips
Instructions
  1. Preheat oven to 350F. Line muffin tin with liners.
  2. Add all DRY ingredients to a food processor and blend until well combined. T
  3. hen add WET (minus the cherries & chocolate chips) and blend until combined.
  4. Scoop batter into bowl. Add in cherries and chips and fold in gently. Spoon batter into muffin liners, filling 3/4 of the way.
  5. Bake for 26-28 mins, until a toothpick inserted comes out clean. Cool for 10 mins.
Holistic Wellness https://holisticwellness.ca/
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Almond Butter Banana Muffins

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I’m kind of in love with almond butter. And I often just eat it right outta the jar!

C’mon now, I know I’m not the only one!

I’ve been more conscious of getting in healthy fats. And although almond butter is a great fat, I’m talking about things like coconut oil, ghee, grass fed butter and other animal fats that are amazing for hormonal health.

I also started using SCT oil in my coffee and to cook with. You’re probably familiar with MCT oil – which is medium chain triglycerides, which comes from coconut oil. 

PURE SCT OIL is a short chain triglyceride or short chain fatty acid. Short chain fatty acid is the preferred source of fuel for the colon and is associated with many health benefits such as improved insulin sensitivity, weight loss, anti-cancer, detoxification, and systemic anti-inflammatory effects just to name a few.

In just ONE serving of Pure SCT OIL you are getting an abundant source of Butyric acid, which has been shown to support gut and colon health and Vitamin K2 production, which is critical to the building and maintenance of strong bones.

Not to mention, Pure SCT OIL is great for jump-starting and igniting a sluggish metabolism. This special oil is a potent source of CLA (Conjugated Linoleic Acid), which has been shown to aid in fat loss and muscle gains, support anti-inflammatory pathways along with the reduction of chronic inflammation. Plus, it is a perfect addition to a KETO or PALEO inspired lifestyle because of its high bioavailability and supply of “instant-ketones.”

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The SCT oil you see here comes from certified-humane organic Jersey cow dairies and it taste delicious! In fact, it has a slightly sweet taste. Oh! and my cat loves it! 

So if you’re trying to up your ante on healthy fats, check out SCToil.com and try some for yourself. 

Ok, but now.. onto these delicious muffins. As you know, I only want to bake up health-ified and delicious treats that are low in sugar and high in nutrients – which is exactly what you get with these gems. 

Hope you enjoy them as much as I did! They were delicious right outta the oven and smeared with SCT oil. YUM!

ENJOY! xoxo

Almond Butter Banana Muffins
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Ingredients
  1. 1 cup almond butter
  2. 2-3 mashed bananas
  3. 2 large eggs
  4. 1/4 cup lakanto monk fruit sweetener
  5. 1 tsp vanilla extract
  6. 1 tsp baking soda
  7. 1 tsp ground cinnamon
  8. 1/4 tsp sea salt
  9. 1/4 cup finely chopped pistachios
Instructions
  1. Preheat oven to 350F and line a muffin tin with 9 paper liners.
  2. Add all your ingredients, except the pistachios, into your food processor and blend until smooth and well combined.
  3. Pour batter evenly into prepared muffin liners, filling each cup to just below the top and sprinkle with pistachios.
  4. Bake for 30 minutes, until just set and a toothpick comes out clean with dry crumbs. Transfer to a rack to cook completely, then serve and enjoy!
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Chocolate Chip Banana Bread

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When you have 3 ripe bananas and lots of oats on hand, you make banana bread. 

I feel like it’s been a while since I baked up something yummy. In case you haven’t noticed, I love to bake! It’s one of my happy places. It’s a way for me to be creative. And more than anything, I just LOVE seeing the look on someones face when they try one of my gluten free/sugar free/dairy free treats not knowing that it’s been “healthified!”

Best. Feeling. Ever!

In fact, you might want to get your hands on my Healthy Desserts eBook and take advantage of the amazing Holistic Wellness Super Bundle (get my detox program, meal plans, smoothie cleanse and so much more and save lots of moola!). My Healthy Desserts ebook alone has over 30+ delicious gluten free, sugar free dessert recipes that are super drool worthy. 

So… back to baking. I normally love baking with almond flour. I find the recipes always turn out amazing, plus, it’s a great gluten free baking flour. But let’s be real, it can seriously be expensive. And the amount of almond flour I go through – eek – it’s pretty crazy! 

Sometimes I can spend upwards of almost $200 on just almond flour alone, specifically when I’m recipe testing. I know, crazy right?!

But oats, they are on the cheaper side and if you get gluten free/wheat free ones, then making gluten free treats is a breeze. 

The only dilemma is that they are considered a grain, so if you are grain free (which I am about 95% of the time), then almond flour may be your better bet. 

I use Bob’s Red Mill Wheat Free Oats, and I grind them myself in my vitamix. It take 2 seconds and it comes out perfectly. Which reminds me, you’ll probably love my Oat Flour Blueberry Pancakes. They are my fav!

So let’s get to the baking goodness. Let me know in the comments below how your banana bread turns out. And be sure to tag me @holisticwellnessfoodie on instagram sharing your pics! 

Gluten Free Chocolate Chip Banana Bread
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Ingredients
  1. 2 cups oatmeal (gluten-free rolled oats)
  2. 1 tsp baking powder
  3. ½ tsp baking soda
  4. 1 tsp cinnamon
  5. ¼ tsp sea salt
  6. 3 very ripe bananas, mashed
  7. 1 tbsp coconut oil, melted
  8. 1/4 cup coconut sugar (optional, I left this ingredient out as the banana's were sweet enough)
  9. 1 tsp pure vanilla extract
  10. 2/3 cup chocolate chips (I use Enjoy Life mini chocolate chips)
Instructions
  1. Preheat oven to 350 degrees F. Grease a 9” × 5" loaf pan with coconut oil.
  2. Make oat flour: Place oatmeal into blender and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended.
  3. Measure out 2 cups of the oat flour and place in a medium bowl. Whisk in baking powder, baking soda, sea salt and cinnamon and set aside.
  4. In a separate large bowl, combine mashed bananas, coconut sugar (omit to make sugar-free), vanilla extract, and oil for 1-2 minutes until the consistency is smooth and creamy. Alternatively, you can add this to a blender, but I did mine by hand. Slowly add in oat flour mixture and mix until well combined.
  5. Gently fold in chocolate chips.
  6. Pour batter into prepared loaf pan.
  7. Bake for 35-40 minutes or until toothpick comes out clean. Cool 10-15 minutes, then remove from pan and place on wire rack to finish cooling. Cut into slices and enjoy!
Notes
  1. *Feel free to add in chopped walnuts, pecans or any nut/seed of choice.
Holistic Wellness https://holisticwellness.ca/
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Argan Hot Oil Conditioning Hair Mask

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I hope you enjoyed your weekend (or long weekend if you’re in Canada!). 

We just celebrated Victoria Day long weekend and there is nothing like having an extra day to lay around, veg out, eat good food and give yourself a little DIY self-care. 

Which brings me to this 2-minute hot oil hair mask that you are going to love!

If you’re looking for a way to nourish your scalp, help with hair growth, add shine and condition, then this recipe is for you!

I mean, what women doesn’t want that?

I’ve worked with so many clients who have struggled with hair loss, thinning hair and dull hair. Not to mention an itchy and dry scalp. 

In my CleanBeautyU program (launching reeeeeal soon!), I cover ALL of your pressing hair issues and struggles. I offer up solutions that you can implement to start achieving the healthy hair you’ve always wanted. 

From how to optimize your hormones, to choosing the right foods (and ditching the bad ones!), to choosing the right supplements, you can be confident knowing that in the CleanBeautyU program, you’ll get the answers and solutions you were looking for.

Not to mention some seriously kick-ass DIY recipe videos!

But for now, here is one of my favourite Hot Oil Hair Masks using 2 simple ingredients. 

And the best part, the Argan Oil can double as an incredible moisturizer for your skin. Argan is loaded with essential fatty acids that help nourish your skin and scalp. Nothing like a 2-in-1 product. 

You know I LOVE oils, especially for skin health and argan oil is perfect if you’re looking for a natural skin brightener. The anti-oxidants, Omega-6 fatty acids, and the linoleic acids in argan help to fight fine lines, reduce inflammation, heal acne, and minimize scars and stretch marks.

It is definitely an incredible beauty oil.

So show your skin and your hair some love with this simple #cleanbeautyu recipe.

Argan Hot Oil Conditioning Hair Mask
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Ingredients
  1. 2 teaspoons Organic Argan Skin Care Oil
  2. 12 drops rosemary essential oil
  3. 2-ounce amber glass bottle
Instructions
  1. Combine oils in your amber glass bottle (don't have one, don't worry. Just use what you got!).
  2. In a basin of hot water, submerge bottle until oils are warm.
  3. While the oil warms, place a towel in the dryer and run dryer until towel is warm.
  4. To use, massage warm oil into scalp and hair with hands.
  5. Wrap head with warm towel and leave in place until cool, about 10-15 minutes. Shampoo and condition hair as normal.
Notes
  1. *Looking for a little extra hair care. Add in 2 drops of geranium essential oil. It's great for dry hair.
Adapted from Aura Cacia
Adapted from Aura Cacia
Holistic Wellness https://holisticwellness.ca/
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Ginger Toasted Millet with Blackberry Chia Sauce

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Bored with breakfast?

I hear ya! It’s something I commonly hear from my clients. They just don’t know what to make and blending up the same ol’ smoothie gets a little boring after a while. 

Enter this delicious Ginger Toasted Millet with Blackberry Chia Sauce. 

Salivating yet or what?

This delicious recipe comes straight outta my Eating for Beauty Guide that you get as a bonus in my 6 week online course – CleanBeautyU. 

From skin health, hair care, body care and even dental care, we cover it all in the CleanBeautyU course. And we definitely cover what to eat for glowing vibrant skin!

As you know, I’m not typically one that includes grains in my diet, but every now and again you’ll find me cooking up some quinoa pasta, whip up my famous blueberry oat pancakes, or just full out indulge in a big ol’ pizza that is not one bit gluten free. I mean, can you blame me? I’m human after all and allowing those treats helps me keep my dietary sanity!

Anyhow, let’s talk about millet for minute. It’s loaded with B-vitamins, as well as calcium, iron, potassium, zinc and magnesium; not to mention being a healthy source of essential fats in the body and full of of fibre. 

Now if you’re still not feeling the millet, this recipe is just as delicious without it, as the sauce is simply divine and perfect over pancakes or another gluten free pseudo-grain, but if you’re looking to include some fueling gluten free carbs in your morning to power through a workout later in the day or some much needed energy for a draining morning meeting (ugh how I used to dread those!), then you’ll love this recipe!

Let’s get to it…

Ginger Toasted Millet with Blackberry Chia Sauce
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Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Ingredients
  1. 3/4 cup millet
  2. ½ cups unsweetened almond milk
  3. 2 teaspoons coconut oil
  4. ¼ teaspoon nutmeg
  5. ¼ teaspoon ground ginger
  6. ¼ teaspoon cinnamon
  7. dash of salt
Blackberry Chia Sauce
  1. 2 cups blackberries (if you can’t find blackberries, blueberries or raspberries also work well!)
  2. ¼ cup chia seeds
  3. zest and juice of 1 lemon
Instructions
  1. In a saucepan, heat the coconut oil on medium heat.
  2. Add the millet and spices and stir to coat. Cook for 5 – 10 minutes until toasted and popping a bit.
  3. Add the almond milk and simmer for 15-20 minutes until liquid is absorbed and millet is tender.
  4. As it simmers, cook the Blackberry Sauce - Simmer the blackberries in a saucepan over medium-low heat until juices start to release.
  5. Mash them on the side of the pan with a wooden spoon.
  6. Stir in chia seeds and lemon juice and remove from heat.
  7. Let sit for 5 minutes so that the chia seeds can absorb the blackberries. If you need more liquid, add a tablespoon of water a little at a time.
Notes
  1. *Sauce can be made ahead of time and stored in the refrigerator.
Holistic Wellness https://holisticwellness.ca/
 In need of some other delicious breakfast ideas? Check these out:

Chocolate Chia Pudding
Energizing Blueberry Spinach Smoothie
Gluten Free Crepes
Turkey Veggie Frittata

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Kombucha Infused Sangria

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It seems that summer time always brings out the “drinker” in us! I mean, patios and warm weather often times go hand in hand with a cold beer or a pitcher of sangria.

Truth is, for me, not so much.

I’m not a big drinker myself, either is my boyfriend. We actually cut out alcohol about 2 years ago and I felt great! When I did re-introduce some wine after having cut it out for almost 8 months, I got a massive headache. I tend to be sensitive and reactive to the sulphites in wine.

When it comes to anything, as you know, I’m all about quality. There are some great organic wines that have lower amounts of sulphites, which I tend to be less reactive too.

But every now and again, I do like enjoying a glass of wine, and one of the ways I really like to have it, is with Kombucha!

Yes, this fizzy-probiotic rich drink, which you can find at most health food stores, is delicious and the perfect addition to wine.

Enter my Kombucha Infused Sangria.  

The bonus of adding the kombucha to the wine is that it cuts back on the amount of wine you actually drink. So for me, that works well since one glass tends to get me tipsy! And I feel less bloated – huge bonus!

Working with hormones and weight loss, alcohol is definitely something I have my clients eliminate or drastically cut back on. At least initially. I have many weight loss clients who enjoy their wine on the weekends and still continue to lose weight consistently.

It’s all about balance and moderation and this recipe helps just with that.

So if you’re looking to balance your hormones or lose a few pounds, cut back on the calories and sugar with this delicious and healthified sangria!

Cheers to hot and sunny summer days!

Kombucha Infused Sangria
Serves 4
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 bottle organic red wine
  2. 1 bottle cranberry, grape or berry kombucha (I like GT's Kombucha for this recipe)
  3. 1/2 cup freshly squeezed orange juice
  4. 2 tbsp freshly squeezed lime juice
  5. 1 large peach, chopped
  6. 1/2 cup mixed frozen berries
  7. 1 large orange, sectioned
  8. Ice
Instructions
  1. Fill a large pitcher with ice. Add red wine, kombucha, orange juice and lime juice.
  2. Add in all other ingredients. Refrigerate overnight for the best taste and to allow the fruits to soak up the alcohol and juices. Otherwise, a few hours will work just fine.
Notes
  1. You can get creative with this recipe! Use whatever fruits you like, leave out the lime juice or swap for lemon juice. It's a very forgiving recipe!
Holistic Wellness https://holisticwellness.ca/
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The 5 Minute Banish PMS Chocolate Cake

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So when’s the last time you craved chocolate? 

Let me guess… yesterday!? Or maybe it was like 5 minutes ago?

Chocolate is such a delicious and indulgent treat, but more than anything, we tend to crave it and eat it because of our sugar cravings (or shall I say, addiction!)

Giving up sugar isn’t easy and managing sugar cravings are damn hard. I mean, it’s consuming and often times we can obsess  over sugar and chocolate all day long. 

And let’s face it, when your PMS comes roaring it’s big head, it’s hard not to want chocolate. 

Many of my clients tell me how they just can’t kick their chocolate habit around their period. I totally get it! Been there and done that and trust me, I still eat chocolate around my period. A girls gotta go what a girls gotta do!

And I love how marketing companies are catching on to our chocolate habit by displaying chocolate bars and goodies by the tampons and pads!

So here’s the thing…

If you’re craving chocolate around your period, you’re not alone and know that it isn’t just some stereotype. You body is not just craving sugar, but magnesium. 

Magnesium is essential for our bodies to function properly; it helps boost our immune system, keeps our bones strong, balances blood sugar levels, eases anxiety and is great for sleep.

Magnesium also helps to relax our muscles—not only the muscles in our arms, legs, and in the inner lining of our blood vessel walls, but also the muscles inside the uterus. And there’s a good chance your experiencing mild to severe cramps during your period as your uterine wall contracts.

The good news is that a serving of the dark chocolate (70% or higher) can provide about 15% of the daily recommended intake of magnesium; this percentage goes up with darker chocolate, but drops to only 8% with milk chocolate.

Chocolate is also incredibly rich in flavonols, which are potent anti-inflammatory agents. Flavonols help to decrease pain by blocking the release of pain-causing prostaglandins. As with magnesium, the amount of flavonols increases as the chocolate gets darker, so be sure to choose a high quality, organic and preferably raw source (my favourite brands are Giddy Yoyo, Sacred Chocolate and Alter Eco).

And then, there’s my 5 Minute Banish PMS Chocolate Cake, which will have you ooh-ing and ahh-ing and in chocolate heaven. Not to mention, it’s full of magnesium, gluten free, dairy free and contains the tiniest amount of sugar. I mean, if we’re gonna indulge, we mine as well make it as nutritious as possible. 

I baked this goodness twice. Once in 2 mini bread pans and the second time in mini ramekins. You can bake it in a large bread pan, just increase the time. I prefer it in the mini pan/ramekins for a few reasons: 1. You eat less! It’s rich and perfectly sweet so for me, one was more than enough. 2. They’re just cuter this way 3. It help keeps the inside of the cake gooey and moist and 4. It bakes faster! 

I mean, it is the 5 minute cake! It takes only 5 minutes to prepare and roughly 12-15 minutes to bake. It’s so worth the wait! Enjoy!

5 Minute Banish PMS Chocolate Cake
Serves 2
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Ingredients
  1. 4 tablespoons coconut oil, melted and cooled
  2. 2 eggs
  3. 1/2 cup coconut milk
  4. 3 tablespoons coconut sugar
  5. 1/4 cup raw cacao powder (or more if you want it extra chocolatey)
  6. 1 tablespoon almond flour
  7. 1 tablespoon coconut flour
  8. 1/2 teaspoon cinnamon
Instructions
  1. Preheat oven to 400F.
  2. Melt coconut oil and let cool.
  3. Meanwhile, whisk the eggs, coconut milk and coconut sugar together. Add in cooled, melted coconut oil.
  4. Next, mix in raw cacao powder, almond and coconut flour and combine until well incorporated.
  5. Place batter into either 4 small ramekins or 2 mini bread loaf pans.
  6. Carefully transfer to the preheated oven and bake for roughly 12-15 minutes.
  7. Remove from the oven and serve warm as is or with coconut ice cream on top! The inside should be soft and slightly gooey.
Notes
  1. *I kept the sugar to a minimum and let the richness of the cacao come out. If you feel you need a little more sweetness, feel free to add an extra tablespoon of coconut sugar or try using xylitol or stevia.
Holistic Wellness https://holisticwellness.ca/
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