When it comes to fresh and tasty dressings–this anti-inflammatory Green Goddess Dressing can’t be beat! Not only is it super yummy on salads, but it can also easily be used as a marinade or topping for fish or chicken (like our Green Goddess Chicken recipe!)
The ingredients are whole and fresh, kicking this dressing up a level!
When it comes to fresh and tasty dressings–this anti-inflammatory Green Goddess Dressing can’t be beat! Not only is it super yummy on salads, but it can also easily be used as a marinade or topping for fish or chicken (like our Green Goddess Chicken recipe!)
The ingredients are whole and fresh, kicking this dressing up a level!
Author:Laura Brigance, MS, CHC
Ingredients
UnitsScale
1cup packed fresh parsley
3 TBSP chopped green onion
3 cloves of garlic
6 TBSP extra virgin olive oil
4 1/2 TBSP water
3 tsp sesame oil
2 TBSP coconut aminos (or liquid aminos)
4 1/2 TBSP apple cider vinegar
4 1/2 TBS nutritional yeast
Instructions
Place all ingredients into a high-powered blender.
One of the belles of the ball when it comes to anti-inflammatory beverages (and coffee alternatives) is definitely turmeric milk (or golden milk or turmeric latte–depending on your choice of names).
One thing I’ve noticed, however, is that even though most recipes have the intent of helping to lower inflammation, they still have sugar in them. Usually maple syrup.
That’s why this sugar-free version is just as yummy, with just as much inflammation-busting power, but without the added sugar.
So whether you call it golden milk or turmeric milk this winter recipe is super yummy, smells amazing, and is full of anti-inflammatory superfoods—Here’s how to make easy turmeric golden latte.
The ingredients you’ll need are:
2 cups of coconut milk
1 tsp of ground turmeric
½ tsp ground cinnamon
1/8 tsp black pepper
1-2 TBSP keto maple syrup or granulated natural zero-calorie sweetener
And ¼ tsp pure vanilla extract
Directions:
Start out with a small to medium-sized pot, and add 2 cups of coconut milk
Turn your heat onto low to medium
Then add the ground turmeric,
The ground cinnamon,
Freshly ground black pepper – this is to increase the absorption of the turmeric
1-2 TBSP keto maple syrup or granulated natural zero-calorie sweetener
And the pure vanilla extract
So next you’ll stir these together as they get warm, and you may have to smash the little clumps of the dried ingredients. I also get my little frother out and get it really mixed together and frothy.
Simmer this up to 10 minutes, then pour into 2 mugs and enjoy!
This Red Velvet Smoothie is the BEST red beet smoothie I’ve had, hands down.
Not only is it super easy, it packs in healthy fats plus mega antioxidants with non-peeled red beets. Plus it’s sugar-free, gluten-free, and can be adapted easily to be dairy free.
If you’re all in on healthy anti-inflammatory smoothies that taste like dessert, you HAVE to try this one!
Here’s how to make this divine red velvet smoothie:
You’ll need-
2 cups of milk
2 cups of ice
½ avocado
½ beet
3 TBSP cocoa powder
¼ tsp vanilla
2 TBSP granular sweetener
Directions:
Cut up the beet
So the first thing we’re gonna do is wash the beet really well (these tend to still have a lot of dirt on them) and then cut up the beet.
You can peel the beet if you want, but studies have shown that good bacteria from unpeeled vegetables can help boost the immune system. So I opt NOT to peel mine.
Then cut it up really small. If you don’t have a high-powered blender, boil them first for 20-40 minutes to get them softer and then let them cool.
Those can go right into the blender.
And don’t throw the greens away! You can chop them up and use them in dishes like frittatas, in salads, and even nourish bowls.
Avocado
Cut open your avocado and spoon out ½ of it into the blender.
If you’re not using the other half, seal it in a snack-size baggie and store it in the fridge with the seed in it.
Milk
Add your milk—I say use full-fat whole if you tolerate dairy, if not, choose an unsweetened dairy-free version
Cocoa Powder
Add your Cocoa powder
Vanilla
Add the Vanilla – make sure it’s pure vanilla extract and not imitation to avoid artificial flavorings.
Sweetener
Add your natural, zero-calorie sweetener – I prefer stevia, monk fruit, erythritol, or allulose.
Remember, per anti-inflammatory guidelines, we’re steering clear of any sugar, but also artificial sweeteners.
Ice
Add your Ice
Blend
Blend until it’s super smooth, keeping an eye on the beet chunks.
Tips
Now if you’re watching your blood sugar levels, a good trick is to add in more protein.
Two ways to add a boost of protein to this would be to:
sub in ½ cup of Greek yogurt for ½ of the milk, or
This Red Velvet Smoothie is super easy and packs in healthy fats plus mega antioxidants with red beets. If you’re all in on healthy anti inflammatory smoothies that taste like dessert, you’ll love this red beet smoothie!
Author:Laura Brigance, MS, CHC
Ingredients
Scale
2 cups of milk
2 cups of ice
1/2 avocado
1/2 beet
3 TBSP cocoa powder
1/4 tsp vanilla
2 TBSP granular sweetener (2-4 TBSP, to taste)
Instructions
Wash the beet really well and cut it up into super small chunks. If you don’t have a high powered blender, you may want to boil the beet for 20-40 minutes to soften it up. Add the beet to the blender.
Cut open your avocado and spoon out ½ of it into the blender.
This lemon tart smoothie is full of protein and healthy fats, making it a perfect anti-inflammatory smoothie for breakfast, snacks, or even a meal replacement!
In this winter anti-inflammatory smoothie recipe we’re gonna be taking advantage of cauliflower and, obviously, lemon.
This smoothie recipe includes:
1 lemon, juiced
1 frozen banana
1 cup of frozen cauliflower
2 tbsp of coconut butter
1/4 cup of vanilla protein powder
And 1 ½ cups of unsweetened milk
Frozen bananas
Now if you don’t have a bag of frozen bananas and just toss bananas into the freezer when they’re about to go bad like I do, the easiest way to use them is to put in the microwave for about 20 seconds, then just slice the skin off the banana and slice the banana up. I know it looks super gross, but bananas naturally brown in the freezer like that, so no worries.
Frozen cauliflower
For the cauliflower, you can find this in the freezer section at your grocery store, but just know that they should have cauliflower florets, and riced cauliflower. You can use either, but I prefer the riced because that’s just that much less blending you’ll need to get the chunks out of your smoothie.
Coconut butter
Now for the coconut butter, this can sometimes be tricky to find. Basically, coconut butter is the coconut meat ground down into butter, the same way that peanut butter or any other nut butter is made.
So for this recipe if you can’t find coconut butter, you can do one of 2 things:
Either make your own coconut butter with coconut flakes—but you’ll need to make sure they’re free of any type of coating,
Or you can use coconut oil.
The difference in the two lies in the fact that the fat is all extracted from the coconut butter, which is the oil. So on these containers you can see that they have the same servings size, and per 1 TBSP, the coconut butter has 100 calories, 10 grams of fat, 3 grams of carbs, and 2 grams of fiber.
Coconut oil, on the other hand, is 120 calories of only fat. No carbs and no fiber.
If you’re counting calories and/or macros, this is something to be aware of if you need to sub out the coconut butter.
Protein powder
For the protein powder, I recommend checking the label and making sure there’s no sugar added. A lot of reputable protein powders are now using stevia or monk fruit to sweeten the powder.
If you can handle dairy, a whey protein powder is great. If you need non-dairy or vegan, pea protein powder is really great.
Milk
And lastly, the milk can either be dairy if you can tolerate it or any other non-dairy unsweetened milk. Make sure it’s unsweetened so it doesn’t have added sugar.
I really don’t like using oat milk either because it has so many carbs straight from grains with no fiber.
Directions
So into the blender, we juice our whole lemon, add in the frozen banana, 1 cup of frozen cauliflower, 2 TBSP coconut butter, ¼ cup of vanilla protein powder, and 1 ½ cups of unsweetened milk.
Then blend or pulse it in a high-powered blender until it’s super smooth, pour, and enjoy!
This anti inflammatory smoothie is packed with protein, fiber, and healthy fat, making it perfect for a winter breakfast, snack, or even meal replacement.
This carrot cake smoothie takes advantage of our winter root vegetables while packing an anti-inflammatory smoothie punch that’s filling and satisfies the sweet tooth!
So let’s talk ingredients.
Carrot
Our carrot is gonna be raw so the smaller the pieces you can put in your blender, the easier it will be to get smooth.
Frozen bananas
If you don’t have a bag of frozen bananas and just toss bananas into the freezer when they’re about to go bad like I do, the easiest way to use them is to put in the microwave for about 20 seconds, then just slice the skin off the banana and slice the banana up.
I know it looks super gross, but bananas naturally brown in the freezer like that, so no worries.
Milk
The milk can either be dairy if you can tolerate it (organic, full fat) or any other non-dairy unsweetened milk. Make sure it’s unsweetened so it doesn’t have added sugar.
I really don’t like using oat milk either because it has so many carbs straight from grains with no fiber.
Yogurt
I personally prefer Greek yogurt, so if you can tolerate dairy- I’ve got 2 options for you that abide by anti-inflammatory diet guidelines.
The first is just plain unsweetened Greek yogurt.
The second is the Oikos brand called Oikos Pro.
I always prefer for any dairy to be organic, but if it’s not available, these options will do. The Oikos Pro has no sugar added, and no artificial sweeteners, but has added whey protein to bump up the protein content.
If you’re dairy free you can use coconut yogurt or any other dairy-free yogurt as long as it’s unsweetened.
Cinnamon
Cinnamon is a beautiful spice that adds that perfect complimentary carrot cake spice, and not only is anti-inflammatory, but it also helps control blood sugar levels.
Fresh ginger
Lastly, fresh ginger is an amazing add-in whenever you’re able. It’s got anti-inflammatory properties and gives this smoothie recipe the bite that it needs to be fresh, zingy, and satisfy your sweet tooth.
Directions
So once we’ve got the carrot chopped or grated, add it into the blender with the bananas, milk, yogurt, cinnamon, and grated ginger.
Then blend it in your high-powered blender, pour up your anti-inflammatory Carrot Cake Smoothie, and enjoy!
This carrot cake smoothie takes advantage of our winter root vegetables while packing an anti-inflammatory smoothie punch that’s filling and satisfies the sweet tooth!
Author:Laura Brigance, MS, CHC
Yield:1 smoothie 1x
Ingredients
Scale
1 medium carrot, chopped or grated
2/3 of a frozen banana (or 2/3 cup frozen banana)
1/2 cup of unsweetened milk
1/2 cup Greek yogurt
1/4 tsp cinnamon
1 tsp grated ginger (fresh)
Instructions
Grate or finely chop the carrot.
Grate the fresh ginger.
Combine all ingredients into a high-powered blender. Blend on high until super smooth, taking care to ensure all the carrot chunks are broken down.
This Citrus Pear Smoothie is a green anti-inflammatory smoothie that combines signature winter flavors to create an absolutely refreshing snack or breakfast smoothie.
So let’s talk ingredients.
Frozen avocado
So, first off, if you’re not using frozen avocado chunks, which you can buy at the grocery store, you can either freeze your own avocado ahead of time, or use it at room temperature.
Just know that if you use it at room temperature, that’s the only ingredient that was frozen, so we’ll need to use some ice in the place of part of the water so your smoothie is cold and slushie.
Pear
We start out cutting up the pear and parsley. Pear is so delicious when it’s in season in the winter, and the skin is usually softer than an apple.
The skin is also full of antioxidants, and one in particular is quercetin, which has been shown to reduce inflammation, plus it has lots of fiber.
So I keep the skin on. You can cut the top and bottom off so it stands on its own, then use an apple corer get perfect wedges while taking the core out.
Parsley
Parsley is full of vitamins K, C, A, and Bs. It’s also been shown to help reduce blood pressure and bloating, so I love to use parsley in any recipe I can. It just needs to be roughly chopped for this smoothie.
Lemon juice
Lemon juice adds just a bit of tang to this smoothie, as well as a bit more Vitamin c. Fresh is always best since most lemon juice in the bottle has added preservatives.
Water
Make sure you use filtered water, and if your avocado isn’t frozen, use ½ cup of water and about ¾ to 1 cup of ice to replace the 1 cup of water.
Instructions
And then we just add all the ingredients to the high-powered blender, blend really well until all smooth—remember it’s chopping up pear skin if you kept it on, so you may need to let it go for a bit.
Then pour up and enjoy!
👇Grab the free Winter Anti-Inflammatory Meal Prep Guide! Click the image below! 👇
Even though winter produce is less abundant than our other 3 seasons, there’s still plenty of goodness available—especially for anti-inflammatory smoothies.
So today I’m got 3 anti-inflammatory smoothie recipes to take advantage of the winter produce and give you a balanced anti-inflammatory breakfast smoothie, or snack.
We’ve got an anti-inflammatory green smoothie, which we call Citrus Pear Smoothie, a Lemon Tart Smoothie chock full of protein, and a Carrot Cake Smoothie that will satisfy your sweet tooth without the sugar.
Grab the Winter Anti-Inflammatory Meal Prep Guide: Click the image below!👇
Citrus Pear Smoothie
First up is our citrus pear smoothie. This green smoothie tastes clean and refreshing and is super yummy with the combination of pear and lemon.
This anti-inflammatory smoothie definitely has the tart flavor down. But it’s also packed with protein and healthy fat, which would make it a perfect meal replacement as well.
And last, we have our Carrot Cake Smoothie which satisfies the sweet tooth while still being crazy healthy! I love to be able to use root vegetables from the winter, so this smoothie is perfect!
One of the best things about summer has got to be the delicious assortment of fresh berries. And if your family is like mine, it’s pretty darn rare for anyone to turn their nose up these gorgeous juicy gems.
Our typical problem with baking with them is that so many recipes add in (totally unnecessary) sugar to sweeten berries up. The thing is, if they’re in season and fresh, they absolutely don’t need extra sweetness.
And one of our absolute favorite ways to use them is in pancakes. And these Paleo blueberry pancakes are super yummy AND can easily take a switchout for whichever summer berry goodness you have on hand!
These Paleo blueberry pancakes are super yummy AND can easily take a switchout for whichever summer berry goodness you have on hand!
Cook Time:15 minutes
Total Time:15 minutes
Yield:21x
Category:Breakfast, Snack
Ingredients
UnitsScale
4 Eggs
1/4cupUnsweetened Almond Milk (or milk of choice)
1 tsp white wine vinegar
1 tsp vanilla extract
1/2cupalmond flour
1/3cuptapioca flour
1/4cupcoconut flour
1/2 tsp baking powder
1/4 tsp sea salt
1 1/2 TBSP monk fruit sweetener (granulated, or keto maple syrup)
1 1/2 tsp avocado oil (for pan)
1/4cupblueberries (fresh or frozen; or other summer berries)
Instructions
In a mixing bowl, whisk all the wet ingredients EXCEPT the blueberries; in a separate bowl mix all the dry ingredients. Then add the dry into the wet a little at a time, whisking until completely combined.
Either add blueberries into batter, or save for topping pancakes (or both!)
Heat a pan over medium heat. When the pan is hot add the oil. Spoon the batter into the pan in scant 1/4 cup portions to form small pancakes. Divide the blueberries between pancakes and cook for about three to five minutes per side or until golden brown and cooked through. Repeat with any remaining batter, adding more oil to the pan as needed.
When spring has sprung, we looove having friends over for weekend get-togethers! Admittedly, living in the Houston area has its benefits since we use our patio at least 8 months out of the year. But it does still get cold here!
One of my favorite things when we entertain is to make a charcuterie board, platter, or table because everyone seems so happy grazing while catching up.
But making it anti-inflammatory allows for everyone to enjoy the finger foods while not worrying about the ramifications later.
And this anti inflammatory spring charcuterie board seemed a fun addition to our weekends that signified the ending of winter.
Grab the recipe list below and let me know when you create your own spring board! Post it and tag me! 👉 @truewell.co
Since charcuterie boards have pretty random different quantities depending on size of the board and how much is needed for creative license, I don't include amounts in the ingredient list. 🙂
Prep Time:30 minutes
Total Time:30 minutes
Yield:61x
Category:Appetizer, Breakfast, Snack
Ingredients
deviled eggs
cauliflower
broccoli
celery
baby dill pickles
kalamata olives
green olives
cherry tomatoes
blueberries
strawberries
kiwi
raspberries
grapes
almonds
mozzerella pearls
chives (for garnish)
mint (for garnish)
Instructions
Chop broccoli and cauliflower into tiny florets
Peel and slice kiwi
Slice strawberries
Slice celery
Arrange on board
Add chive and mint garnish + additional spring flowers or other decor
Easter is, no doubt, one of the best times to get together with friends and family to have a brunch. After all, spring has sprung, the weather’s getting nice, and we’re all at our wit’s end with heavy winter recipes.
This Easter charcuterie board is made anti-inflammatory style to accommodate those of us who can’t have all the processed and cured meats.
If you’re new to charcuterie boards, check out the post on How to Build an Anti-Inflammatory Charcuterie Board for all the ins and outs, and then grab the recipe below to create your own Easter charcuterie board (or platter) anti-inflammatory style!
Here are ideas and tips for arranging your Easter anti-inflammatory board or platter:
Decide your pattern
For this platter, since it was oval-shaped like an egg, I wanted the design to resemble a decorated Easter egg. That meant lines across but with pattern interplayed.
Divide fruits and veggies
I decided that I had enough color to be able to divide the fruits to one side and the veggies to the other with the deviled eggs being the divider in the middle between the two.
I sometimes like to do this just to also make sure the savory flavored ingredients aren’t touching sweet ingredients. (You know what I mean if you’ve ever tasted a pickle-flavored strawberry. 😂)
Disperse color throughout
Unless you’re going for an ombre effect or specific color groupings, try to spread the colors through the board so that the eye moves through the entire thing. Remember, these things are made to be pretty!
(I realize I could’ve done a better job with the darker colors, but if you’ll notice the dramatic contrast of the blueberries on the top half, this sort of makes my point that contrast attracts the eye. Now looking at these photos later it sort of makes the bottom half look a bit boring, lol!)
Garnish
The last step is to decorate. So the first think I love doing is using fresh herbs because they’re brightly colored and are great finishers.
I used mint and chives in mine because they feel so much like spring. (My daughter also wanted it to look like there was grass on the platter, lol!)
Final decor
And the final decor would be any other items you want to place to round out the theme or look of the board or platter. These would be things like number or letter cutouts, flowers, or other themed accessories.
I chose tree blooms to go on this one because the redbud trees and Bradford pears were bursting when we made this board.
So grab the recipe/ingredient list below and let me know if you made one! Post it and tag me: @truewell.co
Since charcuterie board assembly has a bit of an 'unknown' factor when it comes to quantity (lest we dampen our creative process…) the quantities for ingredients are left out in this recipe.
Prep Time:30 minutes
Total Time:30 minutes
Yield:61x
Category:Appetizer, Breakfast, Snack
Ingredients
deviled eggs
olives
baby dill pickles
broccoli
cauliflower
cherry tomatoes
celery
baby carrots
assortment of nuts (of choice)
grapes
blueberries
strawberries
raspberries
kiwi
any condiments, sauces, or dips of choice
Instructions
Chop the broccoli and cauliflower into tiny florets.
When it comes to easy and nutritious, nothing comes closer than this simple roasted tomato soup. Not only is it full of phytonutrients from tomatoes, onion, and bell peppers, it’s also a great warm weather soup or cold-weather comfort food.
When it comes to bulk recipes that are easy to grab-and-go, you can’t get much more balanced than these Green Smoothie Protein Muffins!
Not only do these powerhouse muffins have spinach in them (hence, the green color), but they’re also packed with fiber and a boost of protein to make these perfectly balanced.
3/4cup whole milk (organic, or non-dairy unsweetened milk of choice))
2 eggs
2cupsoats (rolled or steel-cut or old-fashioned)
1 TBSP baking powder
Instructions
Preheat your oven to 350ºF (177ºC) and line a muffin tin with liners. Brush the liners with coconut oil or use silicone cups to prevent the muffins from sticking.
In your blender, combine the baby spinach, bananas, protein powder, dates, and milk. Blend until smooth, then add the eggs, oats, and baking powder. Blend again until a batter is formed.
Scoop the muffin batter into the cups. Bake for 18 to 20 minutes, or until a toothpick inserted into the middle of a muffin comes out clean.
Let cool and enjoy!
Notes
Recommended Protein Powder
This recipe was developed and tested with a plant-based protein powder. If using a different type of protein powder, results may vary.
Leftovers
Store in an airtight container in the fridge for 4 days, or freeze for two months or more.
Add-Ins
After blending, stir in chocolate chips, fresh berries, walnuts, or anything else you like to add to banana muffins!
Heat olive oil in a large pot over medium-high heat. Cook onion until clear, then add the garlic and cook about 2 minutes.
Add the tomatoes, chicken stock, lentils, rice, tomato paste, paprika, red pepper flakes, and mint. Bring to a boil, then reduce heat to medium-low and cook until the lentils and rice are cooked through (this will take approximately 30 minutes).
Pour entire pot into a high-powered blender and pulse into a puree.
Pour soup back into pot and simmer, adding salt and pepper to taste, until time to serve.
By far one of the coolest things to trend in the last couple years is the love of mocktails–hence special months like Sober October and Dry January–so that we can enjoy special treats without the guilt like this sleep-inducing Lavender Lullaby Mocktail.
Don’t be intimidated by the lavender… this is just one of many new types of drinks and mixers more crafty than our Boonesfarm predecessors. 😁
The lavender in this craft lavender mocktail isn’t overwhelming; but it is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.
**One thing I will caution: Not all lavender sodas are sugar-free, EVEN if they say ‘dry’!! Check the label to ensure you’re getting sugar-free to keep your mocktail anti-inflammatory, low-carb, and keto!
The lavender in this craft lavender mocktail isn't overwhelming but is known to induce calmness and help some sleep. Which makes it the perfect post-dinner treat.
Prep Time:5 minutes
Total Time:5 minutes
Yield:11x
Category:Drinks
Ingredients
Scale
1 bottle dry lavender soda (*Make sure it's 'diet' or 'sugar-free'!)
2–3 basil leaves (muddled)
1 TBSP lemon juice (fresh is best)
2 drops liquid stevia (or use 1–2 tsp erythritol (Swerve brand is great))
Instructions
Fill glass with ice. Fill a highball glass with ice.
Muddle basil. Place muddled basil in glass.
Pour lemon juice + sweetener. Pour in lemon juice and drops of stevia (or other sweetener).
Fill with lavender soda. Fill the glass with lavendar soda.
Garnish + enjoy! Garnish with basil if you need more fragrance. Enjoy!
What a better way to celebrate summer than to use in-season ingredients that have the bonus of giving us better sleep — like this Cucumber Cherry Lime Mocktail!
Although this craft mocktail contains cherry juice, which is essentially straight fructose, the cucumber’s fiber will help blunt the blood-sugar spike. Also, tart cherry juice has mega phyto-nutrients and antioxidants!
{If you’re diabetic or pre-diabetic, please be smart about consuming drinks with fruit juice. This is technically sugar free, but that only means ‘added sugars’. The fruit juice still contains fructose!}
An amazing way to celebrate cooler weather and earlier nighttime hours is to combine tart cherry (for its sleep-inducing properties) with a Moscow mule to make this delectable Cherry Sour Mule Mocktail.
Although this mocktail is technically sugar-free, it does have tart cherry juice in it, which is basically straight fructose. Tart cherry juice does have less sugar than other cherries, so pay attention to the type you’re buying (it will say Montmorency cherry juice).
So if you’re able to have a bit of sugar and need a boost in sleep, this Cherry Sour Mule Mocktail could be the perfect warm-weather after-dinner beverage!
If you’re searching for a way to use tart cherry to improve your sleep, look no further than this Tart Cherry Almond Mocktail! The sweet almond and tart cherry mesh together beautifully and give a delicious treat to send you off to dreamland.
So while keeping your blood sugar down is a concern for supporting better sleep (and is necessary for diabetes and inflammatory conditions), this mocktail may still be a viable option, even with the straight tart cherry juice.
Although alcohol can always be added to mocktails to make a full-on cocktail, I don’t advise doing it with this recipe. The recipe-tester (that would be me) advised that it will turn this delicious treat of a beverage into a large, full glass of cough-syrup flavor. No thank you.
Instead, enjoy this tart cherry mocktail treat alcohol-free after or during dinner to prep you for bedtime!
When it comes to a mocktail that’s fun + fruity but has the added benefit of improving sleep, this Pineapple Kiwi Mocktail is pretty much perfect!
Pineapple contains melatonin, which helps improve sleep, and kiwifruit has been shown in studies to improve sleep as well, making them a perfectly dynamic duo.
What I love about this Pineapple Kiwi Mocktail recipe is that even though we’re using fruit, which contains fructose, we’re not using straight juice. The fruit itself stays in the recipe, which keeps all the fiber. This is important for sleep to help blunt blood-sugar spikes, which can interfere with sleep.
Plus the tropical feel of this mocktail is super fun!
{This is not to say that this mocktail is a good option if you’re diabetic or pre-diabetic and having a hard time controlling your blood sugar. Know your body and go from there. ie-be smart about your mocktail options!}
1/4cup frozen pineapple chunks (or can use canned)
2–3 drops liquid stevia (to taste)
1 can lemon seltzer water (or sparkling water)
1 sprig fresh mint leaves (optional, for garnish and aroma)
Instructions
Puree fruit and stevia. Put chunks of kiwi and pineapple, and stevia drops in a high-powered blender cup. Add 1/4 cup seltzer water and pulse approx 20-30 seconds until pureed into a smoothie-like texture.
Place ice in glass. Place ice cubes in a large glass.
Pour into glass. Pour fruit mixture into glass.
Top with selzer. Top it off with seltzer water and stir.
This high-protein, high-fat breakfast bowl will keep you satisfied and focused for hours in the morning. Plus it’s a perfect post-workout muscle builder!
These little savory muffins are full of comfort, without the carbs. They’re gluten-free, dairy-free, low-carb, and amazing as a batch-prepped breakfast or snack!
Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.
Beat the eggs in a medium-size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.
Grease a 6 muffin tray with oil or butter, and fill the muffin tin with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the muffin tin and bake in the oven for 10-15 minutes, or until eggs have set.
Notes
Per muffin nutrition:
6 g fat
4 g carb
10 g protein
*For vegan option, replace cheese with plant-based cheese + replace turkey with meat-free option.
