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A Chocolate Milkshake for GUT Health

Could it be…

That a milkshake could help to heal your gut?

Now I’m not just talking about any kind of milkshake. There are many different types of chocolate and quality varies, so the kind we use is very important.

Are you familiar with raw cacao? Raw Cacao is the real unprocessed form of chocolate. It’s slightly bitter, but also decadent and delicious!

Raw cacao contains phenylethylamine, an amino acid that helps boost happy hormones.

Plus, it’s loaded with magnesium. A large percentage of the population is deficient in magnesium due to the quality of our soil.

This mineral is important for detoxification, calming the nervous system, balancing the endocrine system (ie. hormones) and supporting the bowels!

Got constipation issues? Magnesium can become your best friend as it helps to draws water into the stools, making them softer and easier to pass. It’s also a muscle relaxant, so it eases any tension in the intestinal wall that might be causing constipation.

So what about this milkshake?

Not only is it chocolatey and loaded with magnesium, but it also contains coconut oil, which has many nutritive properties that support the gut and collagen powder, a great healing superfood!

Supporting the health of your gut is essential if you want to have optimal health. As Hippocrates said – “all disease begins in the gut” and this is soooo true!

With all of my clients, one of the key areas I focus on with their health is their gut. Because guess what? From autoimmune disorders, to inflammation, to excess weight, to skin issues such as acne, eczema or psoriasis and even PMS and menopause, it ALL relates back to the gut. 

If you’ve been dealing with these symptoms and are finally looking to heal, be disease free and thrive, you need to focus on gut health!

Supporting the health of your gut is essential if you want to have optimal health. As Hippocrates said – “all disease begins in the gut” and this is soooo true!

With all of my clients, one of the key areas my team and I focus on when we work with you health your gut.

Because guess what? From autoimmune disorders, to inflammation, to excess weight, to skin issues such as acne, eczema or psoriasis and even PMS and menopause, it ALL relates back to the gut.

You can learn more about working with us 1:1 HERE

 

Gut Healing Chocolate Smoothie
Serves 1
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 1/2 cups unsweetened coconut milk
  2. 1 tablespoon raw cacao powder
  3. ½ teaspoon vanilla powder or extract (I prefer the alcohol free one from Simply Organics)
  4. 1 teaspoon cinnamon
  5. ½ banana, frozen
  6. ½ tablespoon coconut oil
  7. 1 tablespoon collagen powder
Instructions
  1. Add all the ingredients to a blender and blend until smooth and creamy.
Holistic Wellness https://holisticwellness.ca/
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Kick The Cold Super Green Smoothie

You know I love my green smoothies! 

I drink one pretty much everyday, and the days I don’t drink one I feel really ‘off!’

They just taste so damn good and it’s such an easy way to incorporate a lot of dense greens and load up on vitamins and minerals. 

I created this smoothie specifically for beating your cold and flu. With the fall season upon us and the dreary sun-less weather, there have been many sniffles and coughs going around. 

Kick your cold to the curb and boost your immune system with this vitamin C rich smoothie. Did you know the kiwi’s contain more vitamin C than oranges? It’s true! They are great for your immune system, plus, vitamin C helps to build collagen which is a protein necessary for beautiful skin, hair and nails. 

Then there’s kale. Kale is king when it comes to veggies and I made sure to include 2 cups of this super green. It’s rich in calcium, magnesium, vitamin C and loaded with chlorophyll which helps to alkalize your body. 

So load up on this super smoothie and get to feeling better and brand new again, fast! And if you don’t have a cold, make it anyways! It will help prevent you from catching one 🙂

Enjoy!

Immune Super Smoothie

 

Check out my Qualitarian eCookbook that is full of over 40+ whole food recipes and a whole chapter dedicated to energizing smoothies and juices. Cleanse your liver, kidneys and detox with my amazing recipes! Get your eCookbook HERE. 

 

 

 

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Perfectly Pear Smoothie

I’ll be the first to admit it….

When it’s this cold outside (-10!), it’s difficult for me to reach into the fridge and grab some greens!

I do it anyways…as eating my greens is super important for feeling incredibly vibrant, but I definitely need to talk myself into whipping up a large salad, or a cold smoothie.

Smoothies and salads are great during the summer months to keep us cool and fuelled!

During the winter, you just need to get a little creative with your greens.

As you know, I’m an avid smoothie drinker and like to think of myself as the Queen of smoothies.

So here’s a simple smoothie recipe that is perfect for the cold winter months.

It contains a mix of ‘warming’ spices that help to heat your internal body temperature while still offering you a whopping dose of minerals and antioxidants from ‘cold’ greens!

Ginger and cinnamon are amazing spices to add to your smoothies as they help to fire up your digestive juices, plus they offer a ton of antioxidants and help to support the health of your liver!

Here’s the recipe…

Ingredients:

2 cups spring water 
1 cup coconut water
half a pear
half a banana
half a kiwi
juice of half a lemon

large handful of spinach
2 tsp spirulina (Giddy Yoyo makes a great one!)
1 tsp ground or fresh ginger
1 tsp ground cinnamon
1 tsp chia seeds
2 tbsp hemp seeds
1 scoop vanilla protein powder (optional, but great to add if this is for breakfast to help keep you full)

Blend all ingredients together in a high speed blender. 

Drink  & Enjoy!

To Your Health & Abundance,
Samantha 🙂

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Adzuki Bean, Sweet Potato and Kale Stew + Almond Avocado Cacao Power Shake for Meatless Monday

One pot veggie filled meals are the best! They are loaded with nutrition, great for experimenting with flavours and great for freezing! This simple stew is a perfect weeknight meal and great for those chilly nights, which I hate to admit but fall is officially upon us in just a few days. I love the bounty fall has to offer- pumpkins, squashes, rich greens…mmmm….I can’t wait! Looking forward to sharing many more fall inspired recipes with you this coming season! 🙂 Enjoy!

Adzuki Bean, Sweet Potato and Kale Stew

Ingredients
1 can organic adzuki beans
1 large sweet potato, cut into cubes
2 tbsp coconut oil
1 onion, chopped
1 clove garlic, chopped
1 cup vegetable stock
1 tsp ground cumin
2 tsp turmeric
2 tsp dried oregano
1 tsp chili flake (optional)
pinch of cayenne (optional)
2 tsp sea salt or herbamare
1 bunch kale, chopped

Directions
Saute onion and garlic in coconut oil on low heat until onion is translucent. Add all spices and gently mix together. Add stock and sweet potato and let simmer for 10 minutes. Add beans, salt and simmer another 1o minutes. Layer kale on top of stew and put a tight fitting lid on top. This will help to steam kale. Let steam for 5 minutes or so, until kale is bright green and slightly crisp. Remove for heat and serve. **Depending on thickness of sweet potato cubes you may need to cook a few minutes longer or until desired texture is reached.

Almond Avocado Cacao Power Shake
This shake is loaded with antioxidants, energy, protein and fat! It’s a great breakfast shake when your on the go and need a much needed boost of nutrition and deliciousness!

Ingredients
1 cup coconut water
1 cup almond milk
1 scoop vanilla protein powder (optional)
2 heaping tbsp cacao powder
1 tbsp maca powder
1/2 avocado
3 medjool dates
1 tsp vanilla extract
1 heaping tbsp almond butter
ice

Directions
Place all ingredients into a high speed blender.

Happy Meatless Monday!

Health & Abundance,
Samantha 🙂

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Black Bean Quinoa Burgers and Chocolate Raspberry Almond Smoothie for Meatless Monday

I got so excited when I saw this black bean burger recipe from Vegetarian Times land in my inbox, I just had to try it! It’s not often that I make veggie burgers but since I had all ingredients on hand, I couldn’t resist. They turned out delicious…and best part is, I made a second dish with them the following day! One recipe, two dishes! Can’t go wrong with that! Hope you enjoy!

Black Bean & Quinoa Burgers
I topped these burgers with hummus, dijon mustard, red onion and kale. It was the perfect combo!

Ingredients:
½ cup quinoa
1 small onion, finely chopped (1 cup)
6 oil-packed sun-dried tomatoes, drained and finely chopped (¼ cup)
1½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided
2 cloves garlic, minced (2 tsp.)
2 tsp. dried steak seasoning, or any seasoning you prefer
8 gluten free hamburger buns

Directions:

1. Stir together quinoa and 1 1/2 cups water in small saucepan, and season with sea salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 15 minutes, or until all liquid is absorbed. (You should have 1 1/2 cups cooked quinoa.)

2. Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in 3/4 cup black beans, garlic, steak seasoning, and 1 1/2 cups water. Simmer 10 minutes, or until most of liquid has evaporated.

3. Transfer bean-onion mixture to food processor, add 3/4 cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining 3/4 cup quinoa and remaining 3/4 cup black beans. Season with salt and pepper, if desired, and cool.

4. Preheat oven to 350°F, and generously coat baking sheet with cooking spray. Shape bean mixture into 8 patties (1/2 cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.

 

Black Bean & Quinoa Bowl
I decided to mix these burgers with some leftover quinoa and kale for a delicious lunch the following day! It was delicious. In a large non stick pan, I sautéed 2 cups chopped kale, with 1 black bean burger, 1/2 cup cooked quinoa, and 1 tbsp pesto.
Chocolate Raspberry Almond Smoothie

I was craving something chocolatey and so I decided to blend together some raw cacao with raspberries, almond butter and other goodness for this delicious treat! Feel free to add fresh strawberries as well!

Ingredients:
1 cup coconut milk
1/2 cup water
2 tbsp raw cacao powder
1/2 cup fresh raspberries
1 tsp maca powder
1 tbsp almond butter
1 tsp organic ground vanilla
3-4 ice cubes

Directions:
Blend all ingredients together in a high speed blender. Enjoy!

Happy Meatless Monday!

Health & Abundance,
Samantha 🙂

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Chocolate Greens Shake with Amazing Grass Greens Superfood!

A greens powder isn’t very appealing to most people….but if you add chocolate in the mix, then I’m sure you’ll be a little more intrigued!! I’m lovin’ the chocolate greens from amazing grass! Not only do I get a yummy chocolate boost, but I get the amazing benefits of wheatgrass, spirulina, chlorella, broccoli, acai, maca, acerola cherry…..and the list goes on and on!! This product is definitely a great way get an antioxidant and mineral boost for the day. I made a delicious chocolate smoothie the other day with this product, so I just had to share the recipe with you…..

Ingredients

1 cup Almond Milk (vanilla or natural)

1 tsp-1tbsp Almond Butter

1 scoop Amazing Grass Chocolate Greens Superfood

1 banana

Blend and Enjoy!

* You can even add a scoop of vanilla or chocolate protein powder for an extra boost!

 

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Choco-Coco-Bliss Smoothie Using My Favorite Vegan Protein!

I know that chocolate and peanut butter are an amazing match, but my personal fave is chocolate and coconut….and the best part….it makes a great breakfast smoothie! It’s like having dessert for breakfast! If you use the vega powder, you’ll get an amazing dose of vitamins, minerals, antioxidants, phytonutrients, fiber, protein….and need I go on!! The almond butter makes this smoothie super creamy, and gives an omega boost, a fiber boost AND an extra protein boost!!

  • 1 cup almond milk
  • ½ cup water
  • 1 scoop Vega chocolate protein powder (or your choice of chocolate protein powder)
  • 1 tbsp coconut oil
  • 1 frozen banana
  • 2 tbsp almond butter
  • Blend together
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Tropical Smoothie with Delicious Mango and Pineapple

Not that this will take place of a pina colada, but it’s definitely a tasty reminder of the tropics….minus all the empty calories. It makes a great anytime drink, and an even better dessert ‘drink.’ You have to really love coconut to love this drink, and you’ll notice I’m clearly obsessed with coconuts!! This smoothie is refreshing, contains beneficial heart-healthy omega 3’s, high in antioxidants and high in iron. Enjoy!!

  • 1 cup water OR 1 cup coconut water
  • 1 cup frozen mango
  • 1 cup fresh pineapple
  • 2 tbsp flaxseed oil
  • ¼ cup plain organic yogurt OR Liberte coconut yogurt OR 2 tbsp coconut bliss, gluten free, dairy free ice cream!!
  • Blend together
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The Powerhouse Smoothie w/ Vegan Protein, Maca and Essential Fats!

I LOVE this smoothie! I start most of my mornings with the power packed smoothie. It’s filling fiber and protein keep me satiated for hours, the maca gives me an incredible energy boost that beats coffee and the banana and strawberries give it the perfect sweetness. Feel free to use any berries or a blend of the berries below. I swear you’ll feel nourished and revitalized after drinking this powerhouse!

  • 1 cup water
  • 1 banana
  • 1 cup frozen berries (raspberries, strawberries, blueberries)
  • 1-2 tbsp ground flax/chia
  • 1 tbsp maca powder
  • 2 tbsp flaxseed oil
  • 1 scoop of your favorite protein powder- I like Vega Vanilla Chai, or SunWarrior Vanilla protein powder (both are vegetarian proteins)
  • Blend together
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