Cleansing Cucumber Juice

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Cucumber juice is one of the most effective ways to hydrate, cleanse and alkalize the body. It’s the perfect tonic for losing weight and alleviating digestive problems like bloating, heartburn and indigestion. Sometimes I juice straight cucumber and add it to my water throughout the day with a squeeze of lemon.

Today I made a sweet potion with cucumber, lemon, ginger and apple. I recommend this juice any time you are feeling bloated, or feel the need for cleansing after a day of indulgence. It’s a great juice to have daily, as it will keep you hydrated and feeling groovy, and is the perfect juice to add to any detox.

Ingredients:

  •  2 large peeled cucumbers
  • 1/2 green apple 🍏
  • 1 lemon 🍋
  • 1 inch piece of peeled ginger

Happy Juicing!

Health Coach Jenna

 

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No-Bake Lemon Bars

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When life gives you lemons, you make lemon bars. It’s just what we do🍋🍋🍋.

If you are looking for the ultimate lemon bar recipe, then look no further. I promise you these are the best damn vegan lemon bars you’ll ever taste.

Bold claim I know!

But I’ve been working hard on these guys, and have since made three trial batches before coming up with the perfect recipe. And of course, they are also gluten-free and vegan.

INGREDIENTS:

CRUST

  • 1/3 cup dates, pitted
  • 1/4 tsp. vanilla extract
  • 1/8 tsp sea salt
  • 2 1/2 cups dessicated unsweetened coconut

FILLING

  • 2 cups cashews
  • 1 cup full fat coconut milk
  • 2 tablespoons maple syrup
  • Lemon zest from 1 lemon
  • 1/2 cup fresh lemon juice (1-2 lemons)
  • 2 Tablespoons coconut oil
  • 1/2 teaspoon turmeric (for color)

METHOD

  1. Soak your cashews in water for 3-4 hours.
  2. In a food processor, chop the crust ingredients until it makes a dough like consistency
  3. In a 8×8 pan lined with parchment paper, press the crust into the bottom in an even layer. Make sure to pack the crust tightly or it will fall apart and that would be tragic.
  4. In a food processor or blender add drained cashews, lemon juice, coconut oil, coconut milk, turmeric, maple syrup, and lemon zest. Blend until nice and creamy. Add more coconut milk as needed.
  5. Pour the lemon mixture onto the crust and let set in the fridge for at least one hour.
  6. Cut into bars.
  7. Store in an airtight container in the fridge for up to one week.

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Please email with your recreations! I love to see your photos.

xxxxxx

Health Coach Jenna

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Energy Zinger Juice

Processed with VSCO with c1 presetI’m not a coffee drinker anymore!! I know I feel just as weird typing it as it sounds..

I started drinking coffee at the age of 5 when I would sneak the last sips of my mom’s cup. It was love at first sip, and I was drinking a cup every morning by the time I was 9! This carried on and coffee has always been a huge part of my life. It took an even bigger role when I became an Ashtanga yoga practitioner, because it helped provide energy for waking up at 4 AM.

But just this year, at 30, I had a huge WAKE UP call. My hormones were not balanced. My cortisol levels were high and my progesterone low. No Bueno. So I had to have an intervention with myself and stop the coffee.

I transitioned to green tea for 3 days, then cut all caffeine out for 10 days, and coffee for a complete month. I’m not gonna lie, the headaches were AWFUL. But after 3 days I was fine. And you know what? I have more energy now then ever! An energy that just feels natural, not artificial. I now drink hot cacao or matcha before my yoga practice, and my magic drink in post practice.

The juice pictured here was a saving grace when I was having withdraws from coffee, and I still drink it almost daily in lieu of a cup of Jo. I call it the Energy Zinger.

Energy Zinger Ingredients:

  • 4 -6 carrots depending on size
  • 5 stalks celery
  • 1/2 green apple
  • 1 inch piece of peeled ginger root
  • 1 inche piece of peeled turmeric root
  • 1 lemon or lime

Juice and enjoy the natural buzz! I like to enjoy mine in the afternoon, as it gives me a nice little pick me up.

Have you recently quit coffee? What are some methods that helped you with the transition? I would love to hear any tips, so put em’ in the comment section below!

xx

Health Coach Jenna

Goji Berry Chocolate “Cheesecake”

Goji berry and chocolate

Goji berries and chocolate are a delicious duo. I mean- not as orgasmic as peanut butter and chocolate, but pretty darn close. That’s why I created this goji berry and chocolate “cheesecake”.

And something cool I learned fro the recipe? Goji berries turn orange when you blend them! Wasn’t expecting that one.

What You Will Need:

  • 2 cups cashews
  • 2 1/2 cups unsweetened desiccated coconut
  • 1/2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1/3 cup chopped dates
  • 1 cup goji berries
  • 1/3 cup and 2 tablespoons maple syrup
  • 1/3 cup and 2 tablespoons coconut oil
  • 1/4 teaspoon cinnamon
  • 1/2 cup full fat coconut milk
  • 3/4 cup raw cacao
  • 8×8 baking pan
  • baking paper

What to do:

  1. Okay y’all, first you need to take 2 cups cashews and soak em’ for about 6-8 hours.
  2. Then, we need to make the crust because it has to chill in the freezer for about an hour before we can put the filling in. For the crust take 2 1/2 cups desiccated unsweetened coconut, 1/4 tsp vanilla extract, 1/4 teaspoon sea salt, and 1/3 cup chopped dates. Put this all in blender or food processor and blend until it starts sticking together. Line an 8×8 pan with baking paper and then pack the crust into her nice and tight. Make sure to pack it hard because if you don’t the crust will fall apart and that would be tragic. Now stick her back in the freezer.
  3. For the filling: Take 1 cup goji berries and soak in water for about 30 minutes to an hour- until they are soft and plump. Drain these and put into the blender, with your drained cashews, 2 tablespoons maple syrup, 1/4 tsp vanilla extract, 2 tbs coconut oil, 1/4 tsp cinnamon, and 1/2 cup of full fat coconut milk. Blend until nice and creamy.
  4. Take your crust out of the freezer and pour your filling on top and spread nice and evenly. Now, put back in the freezer because it’s time to make our chocolate!
  5. For the chocolate, take 1/3 cup coconut oil and place in a saucepan (double broiler if you’ve got it so it doesn’t come into direct contact with heat) and stir over low heat. Add 1/3 cup maple syrup and stir. When it’s nice and warm add 3/4 cup raw cacao and a pinch of sea salt. Stir until silky smoooooth.
  6. Take your pie out of the freezer and spread the chocolate evenly on top. Place back in the freezer for a few hours.
  7. Take out and store in the fridge. I like to cut the cheesecake after it’s been in the fridge for a bit as it’s softer and easier to cut.

If you liked this please leave a comment below to let me know! And I always love to see pictures of your replications!

Enjoy y’all!

Health Coach Jenna

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Coconut Kefir- The Easiest Fermented Food You’ll Ever Make

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Coconut kefir is probably the most simple fermented food to make. My body just can’t digest dairy milk kefir, so I opted for the coconut milk version instead. I have previously tried to make coconut kefir with kefir grains, and failed both times. Miserably.

I don’t feel too bad because while looking on Meghan Telpner’s health blog for another coconut kefir recipe, she mentioned she has never made a successful batch of coconut kefir with kefir grains either. Instead she uses a probiotic capsule. I tried this out and the next morning I was happy to find a fresh batch of delicious coconut kefir. I was so happy, I juuuuust may have done a little happy dance.

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Coconut Kefir:

Ingredients:

  • 1 can (2 cups) full fat coconut milk (make sure to buy one without all the funny sounding ingredients. Arroy-D is a good choice, as well as Thai Kitchen Organic)
  • 1 probiotic capsule (about 1/4 tsp of powder). Any live kind will do.
  • 1 clean one litre mason jar.

Instructions:

  1. Stir together the coconut milk and the probiotic. If the cream and water in the tin are very separated, you may want to toss it in the blender or warm over low heat first and then whisk in the probiotic.
  2. Transfer to your jar and put a breathable cloth or folded paper towels on top. Secure with a rubber band.
  3. Let sit at room temperature for 18-24 hours. You can taste periodically with a clean spoon until desired taste is achieved. If you live in a tropical climate 8 hours is enough. 6 might even be sufficient. Just keep an eye on it. Note that the longer it ferments, the more sour it will taste. It all comes down to personal preference.
  4. Once ready, reserve 1/2 cup of coconut kefir for your next batch in a new mason jar. Place your coconut kefir in the fridge.
  5. Will keep 3-4 days, or freeze for a couple of weeks.

Second Batch Instructions:

  • Mix together your reserved 1/2 cup of coconut kefir with 2 cups (1 can) organic full fat coconut milk. Repeat steps 2-5 above.

Enjoy!

Health Coach Jenna

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Bloated Blues Beet Juice

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Feeling bloated? Perhaps you are about to start your “Ladies’ Holiday” or have been indulging in foods you don’t normally eat?

Don’t be sad!  It happens to the best of us!

My favorite way to reset and get back on track is with this beet, celery, ginger, lemon and apple juice. Celery and beets are diuretics and will flush out excess water weight, and beets will flush your liver of toxins stat. The ginger is also excellent for detoxing because it creates heat in the body, and lemon is always a superhero for cleaning out the system.

I’ve Got the Bloated Blues Beet Juice:

  • 8 stalks celery
  • 1 large beet or 2 small
  • 1 inch piece of peeled ginger
  • 1 lemon
  • 1/4- 1/2 green apple (adjust to your personal preference of sweetness)

Happy Juicing!

Health Coach Jenna

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Dark Chocolate Power Cups

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Sometimes in life, failure leads to even greater success. Just like these dark chocolate power cups! I was experimenting with a power bar recipe, and both trays I made just wouldn’t hold together. I was left with a crumbled mess, but dang it tasted SO good. So what did I do? Whipped up some of my homemade dark chocolate and mixed it all together and made these little guys.

So how’d they turn out? Well, my husband can’t get enough- he says they are his favorite sweet treat I’ve made so far! I really like them because they make for a great afternoon snack with my tea. The nuts provide plenty of protein and healthy fats, which keep my body fueled as well as my brain alert for the remainder of my day. And because I use raw cacao, I get a dose of magnesium, fiber, and antioxidants.

So see, accidents can lead to prosperity!

Ingredients:

For the power filling:

  • 1 cup nuts (I used mix of almonds & walnuts)
  • 1 cup seeds (I used pumpkin)
  • ¼ cup Goji berries
  • 3 tbsp Chia seeds
  • 1 cup shredded coconut
  • ¼ cup cup coconut oil
  • ¼ cup maple syrup

Directions:

Mix all of the above in a food processor or high speed blender for a few pulses. You don’t want to blend it too much. Set aside the mixture.

Dark Chocolate:

  • 3/4 cup cacao
  • 1/3 cup melted coconut oil
  • 1/3 cup maple syrup
  • 1/4 tsp vanilla extract
  • Pinch of sea salt (optional)

Directions:

If you live in a place with a cold climate melt the coconut oil first in a saucepan over low heat (If you live in a climate where your coconut oil is liquid then skip this step). I like to use a double broiler so the chocolate mixture does not come in direct contact with the heat. If you do not have one, just put the mixture in a bowl and set on top of the saucepan. Use what ya got, right? As soon as the coconut oil has melted add the maple syrup. Next, turn off the heat and immediately mix in the cacao until smooth, then add your vanilla. After that is all smooth and blended, sprinkle in your sea salt.

Now, add your power mix to your chocolate and stir, stir, stir. While it is still hot, pour the mixture into cupcake tins, set in the freezer, and they will be ready within the hour.

Enjoy!

Health Coach Jenna

 

Peanut Butter & Jelly Smoothie

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Peanut butter and jelly is one of the most delicious combinations. It reminds me of being a kid and eating the homemade packed lunches my mom used to make. These days I do not eat bread, so my days of peanut butter and jelly sammiches are of the past.

But that doesn’t mean the party is over! Oh no. If anything, they just got even better.

This smoothie is perfect for breakfast, as it’s loaded with protein, vitamins, and nutrients to start your day off right. It has plenty of healthy fats so it will provide you with plenty of brain fuel, keep your metabolism going, as well and keep your hunger at bay until lunch.

It’s a great post workout smoothie as well!

Peanut Butter & Jelly Smoothie:

Ingredients:

  • 2 cups non-dairy milk ( I use Koh coconut milk as it seriously has the best consistency and taste out of any non-dairy milk I’ve ever tried)
  • a few ice cubes. If you have Candida skip this.
  • 1/2 frozen banana
  • 1 cup frozen blueberries (organic if possible- these are on the dirty dozen list)
  • 1/2 tsp cinnamon (stabilizes your blood sugar levels which prevents weight gain)
  • 2 cups greens (spinach, kale, etc. Think dark green y’all.)
  • 1 tbs chia seeds
  • 2 tablespoons natural peanut butter

*Optional- 1 scoop of organic plant-based protein powder ( I use Vega). I like to add this for extra protein, but if you don’t have any yet, no worries-add an extra tablespoon of chia seeds instead!

Blend and enjoy!

xxxx

Health Coach Jenna

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Miso Tahini Soup

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We all know that fermented foods are our best friends, and that we should eat at least two servings of them everyday. Fermented foods provide our gut with beneficial bacteria that help us stay healthy, vibrant, and happy, as good gut health is the key to our overall mental and physical wellness.

Check out this fun miso soup recipe from fellow health coach, Katarina Saxton, for a meal that will make your taste buds (and gut) happy.

Miso Tahini Soup

Serves 4
Prep time 10 min – Cook time: 15 min

 

Ingredients:misotahinisoup

1 delicata or butternut squash, seeded and cut into cubes
1 medium white turnip, peeled and cut into cubes
4 cups water
4 tbsp white miso (or any miso you like and adjust the amount accordingly. Some misos are saltier than others).
1/4 cup tahini
Juice and zest of 1 lemon

 

Optional accompaniments:

3 cups of cooked brown rice
1 avocado (sliced or cubed)
1 bunch of chives, minced
Toasted nori (or kale), crumbled for serving
Toasted sesame seeds

 

Preparation:

1. Toss the squash and turnip in oil, salt and garlic and broil in the oven for 10 minutes. This step is totally optional. Recipe did not call for it, but I feel that the flavors intensify when roasted.
2. Once roasted add the squash and turnip to a large pot, cover with water and bring to a gentle boil.
3. Simmer for few minutes (or 10 if you didn’t roast them i the oven) so the stock gets flavored. Remove from the heat and let cool just slightly.
4. Pour a few tablespoons of the hot stock into a small bowl and whisk in the miso and tahini. This step is to avoid clumping. Stir the thinned miso back into the pot along with lemon zest and juice. Taste, adjust the broth to your liking by adding more miso (for saltiness) or tahini, or something else. I added some sea seasoning for saltiness and cayenne for a little kick, because I like spicy foods.
If you have leftovers and need to reheat the soup, you’ll want to do so gently, over low heat, to preserve the qualities of the miso.

About Kat Saxton:

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Kat Saxton is an Integrative Nutrition Health Coach and owner of KS Wellness, holistic health coaching company. She was born and raised in Finland and now live in the beautiful San Francisco Bay area. She is an advocate of whole food plant-based lifestyle focusing on digestion and detoxification. She loves yoga, Body Pump, long walks in the nature, pretty journals, farmers markets and cats. Check out her blog for recipe inspiration and wellness tips at www.lifeissweetinnyc.com
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Matcha Gotcha

Hey folks! My friend and fellow health coach, Andi Smith, has created this delicious smoothie recipe, and oh does it looks divine!

Enjoy 🙂

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Guest Post by Andi Smith Wellness:

Matcha is a powdered green tea with a smooth, frothy texture. It’s perfect as a warm drink on its own or a delicious ingredient in smoothies. What makes matcha stand out amongst other green teas is that the whole leaf is consumed, maximizing the amount of vital nutrients, vitamins, and antioxidants. A few of the amazing health benefits include lowering blood pressure, balancing blood sugar, boosting your immune system.

My Matcha Gotcha is the perfect thing for increasing your immunity in order to protect against colds this season.

 Recipe: (serves 1)

  • 3 cups almond milk
  • 1 banana
  • 3-5 leaves of romaine
  • 1 tablespoon flaxseed oil
  • 1 teaspoon spirulina
  • 1 scoop protein powder of choice (pea protein and/or fermented protein)
  • 1-2 teaspoon matcha
  • 1-2 teaspoon cinnamon
  • handful of ice
  • top with goji berries

Directions:

Blend everything together, except goji berries, until smooth. Top with goji berries and enjoy!

About Andi Smith

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Andi Smith is a certified recreational therapist, wellness coach, certified culinary nutrition expert, and food photographer. She loves spending time in the kitchen creating new recipes, helping people meet their health goals, and spending time outdoors with her dog, Lucy. She educates people on how to implement realistic habits into their daily lives to increase their energy and overall health. Follow her on Twitter or check out her website at AndiSmithWellness.com.