Oftentimes, I make some really fantastic smoothies and I don’t measure. If you know me, I’m all about cooking with as few utensils as possible! Simply, a handful of frozen this or that and a dollop of nut butter save me from having to wash measuring cups. As much as I love smoothies, I dislike having to wash the blender and blades so I want to minimize dirty dishes! For the sake of perfecting my beet and greens smoothie, I whipped out the measuring cups.
As you know from my Beet Brownies and Beet-filled Recipes Round-Up, beets are one of my favorite vegetables to cook with. Previously, I’ve added beets to smoothies but they have a way of taking over and overwhelming the smoothie. They are just as sweet as berries and filled with antioxidants so I decided to try subbing my usual berries for a quarter of a roasted beet. That was the perfect subtle way to sneak in the beet and keep the smoothie lightly sweet.
Also, just like my Carrot Mango Tumeric Smoothie, this Beet and Greens Smoothie is a thinner consistency. I like my thick shakes but right now I’m on a kick with these drinkable smoothies. Though, it’s not so thin that you couldn’t use a spoon—I still do! 😉
Additionally, I’ve been adding ashwaganda and maca powder to my smoothies for the past few months. I use Maju Superfoods brand which is affordable and a little bit of powder really goes a long way. They are not necessary for taste but they have health benefits, such as hormonal regulation, that I enjoy. It’s a little soon for me to see benefits but smoothies are the easiest way to incorporate them! Of course, you can totally make the smoothie without the boosters.
Let me know what you think if you try out this Beet and Greens Smoothie! 🙂
Beet and Greens Protein Smoothie
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
This smoothie makes perfect use of the beetroot and its greens. Any leafy greens will work though! The ingredient combination makes for one modest-sized smoothie. It’s sweet and zippy and so refreshing!
Ingredients
2 handfuls ~ 1 cup fresh or frozen leafy greens (I used beet greens)
¾ cup cashew milk or chai tea*
½ cup sliced and frozen zucchini
½ medium frozen banana
¼ large roasted and frozen beet root ~ ¼ cup
½ inch knob of frozen or fresh ginger root
a cube of frozen aloe vera juice (optional)
1 tsp cacao powder
a scoop chocolate plant-based protein
1 tbsp ground flax
½- 1 tsp cinnamon
1 tbsp almond butter
½ tsp ashwaganda root powder (optional)
½ maca powder (optional)
Instructions
First, add the greens and liquid to a blender and blend up until smooth. I find this prevents difficult-to-break-down greens from leaving flakes in the end result. If you have a high powered blender, feel free to throw everything in at once.
Next, add in the all of the rest of the ingredients and powders, if using. I find it best to throw the frozen ingredients on top of the powders so that they don’t fly up and stick to the sides of the blender.
Finally, enjoy the smoothie as is, with a sprinkle of extra cinnamon, coconut flakes, or some granola on top.
Notes
*Milk is the preferred choice in a smoothie but I tried some brewed and cooled chai tea in it and that tasted wonderful! Feel free to use chai or herbal tea for an added depth of flavor!
As much as I love berries in a smoothie, I hardly make the same smoothie twice. I like to change up my smoothies and they vary based on what I have on hand. Fortunately, carrot is a vegetable that I pretty much always have on hand. At times, I may even go through a 4-5lb bag of carrots in two weeks!
So, carrots are a recommended vegetable for my follicular phase and I’ve found a way to sneak them into a smoothie without it tasting like carrot mush. Additionally, I have a huge bag of frozen mango in my freezer that I’ve been stumped on how to use. Surprise, surprise: it pairs perfectly with carrot! You guys can leave me a comment if you’ve got some smoothie recipes to use mango. 🙂 I can’t tolerate too much sugar at once and this smoothie is just the right amount of sweet thanks to Tone it Up Vanilla Protein Powder.
Also, this smoothie is so simple that it doesn’t even require cooking or freezing the carrots beforehand. Though, I bet roasted and frozen carrots would be a delicious substitute. Just stick with classic orange carrots and not the heirloom variety because those aren’t as sweet!
This smoothie is like drinking sunshine! It’s so fresh!
Carrot Mango Tumeric Smoothie
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
Ingredients
One super large carrot, peeled and chopped (or sub 2 small-medium sized carrots)
1/3 cup frozen mango
1 cup ice cubes
¾ cup cashew milk or water
A scoop of vanilla plant-based protein*
½ tsp turmeric powder
1/8 tsp black pepper
Optional 1 tbsp flax and 1 teaspoon coconut butter or peanut butter (I added them after photo)**
Instructions
In a blender, throw the chopped carrot or carrots and process until finely chopped.
Next, add the mango, ice cubes, cashew milk, turmeric, and black pepper and blend. You may want to add in an extra ¼ cup of milk or water if you want the smoothie thinner. Though, I found it was drinkable as written.
Then, enjoy! I don’t know what’s faster: the time it takes to make the smoothie or how fast I drink it up. 😛
Notes
*Unlike my other smoothie recipes, this one is on the thinner side so it’s important to use a protein that fluffs. Tone it Up Protein or Nuzest Protein are good options. You may need to double the ingredients if you use a protein like ALOHA or The Natural Citizen which do not thicken smoothies as well.[br][br]**The benefits of turmeric are enhanced when paired with black pepper and a fat. Together, the body can absorb the curcumin much better.
Oh, beet root, aren’t you sweet? You give me lots of good to eat!
Okay, I hate to admit it but I was not always a fan of beets. Only recently have I started liking beets. Just over a year ago, I remember how I’d still turn my nose up at the canned slices at salad bars. They just seemed tasteless and weird to me. It was not until I spotted some very dirty but beautiful bunches at a local farmers market that I decided to give them a try. I was forever changed 😍
Not surprisingly, beets taste so good when you whole roast them yourself. They taste alright boiled but, the same way roasting makes sweet potatoes extra tender and flavorful, the same works for beets. I like wrapping them in foil or popping them in a Dutch oven for an hour to bake. You must try it! Then, you can make my fudgy Beet Protein Brownies (scroll down) or any of these other awesome beet recipes in my round up!
After all, I’m constantly trying out different recipes and I figured I’d share a few beet-themed ones that I love!
If you follow me on Instagram, you know I rave about Cookie and Kate recipes. So, evidently, I’ve made this fresh salad at least three times that I can remember. It works with raw or cooked beets, too.
As of now, Starbucks no longer sells this salad. Still, back when Starbucks was selling this salad, I would recreate it at home. Also, I think it’s yummy with some diced apple thrown in!
These burgers have “mega” in their name for a reason! I enjoyed a big batch of these delicious patties for days!
Additionally, here’s a quick recipe you can’t go wrong with…
First, slice a beet. Second, apply peanut butter, cinnamon, and sea salt on said beet. Lastly, top with another slice of beet. Then, EAT.
Finally, the moment we’ve been waiting for:
Beet Protein Brownies!
These brownies are legit. Seriously, you might need to restrain yourself from just eating the raw batter. Well, I did. In actuality, there is nothing “raw” about the batter so feel free to eat this brownie batter with a spoon! Though, if you can wait 15 minutes, the batter makes pretty awesome brownies, too. The Beet Protein Brownies came together thanks to the help of some standout products:
1 Square Organics bar, chopped into cubes (optional)
Instructions
Preheat the oven to 375 degrees Fahrenheit and grease or line a 9 x 5 loaf pan (mine is 8.5 x 4.5) with parchment paper.
In a food processor or blender, add all of the ingredients except for the Square Organics bar, if using, and blend until smooth. You may need to stop the processor to scrape down the sides. The batter will be very thick—do not add milk or water it down! Once blended, stir in half of the square organics bar.
Scoop batter into the loaf pan and press into the corners. If desired, you can lightly oil a spoon or spatula to help press the batter and this way it won’t stick! Then, top with remaining square organics cubes and lightly press into the batter.
Bake for 10-15 minutes. (I took mine out at 10 minutes and they stayed nicely fudgy.) As long as the top of the brownies has formed a solid crust, then that means they are ready. If the top is still gooey, leave in for up to 15 minutes. Not longer, or the brownies may dry out.
Let the brownies cool completely before cutting into them. They will keep in a covered container in the fridge for up to 3 days.
Notes
I’ve only tested using the above mentioned protein powder though other brands should work. As well, I believe almond meal would work as a substitute for the protein powder, though, that would decrease the protein content of the brownies.[br]Also, the brownies are plenty delicious on their own but who doesn’t want extra chocolate in a brownie? Instead of the Square Organics bar, you could use 1/4 cup chopped chocolate or chocolate chips.
Do you have some new ideas for how to use beets? Or, perhaps you have some yummy beet-filled recipes under your belt. Please, feel free to share in the comments. As you know, I love to try out new recipes!
All day long I’m either eating or snacking—and in between those moments I’m brushing my teeth. The last thing I want is to stack food smells and flavors in my mouth. As much as the food I eat is important to me, so is clean, fresh breath. I brush my teeth three times a day so I realized that the oral care products I’m using so frequently should be chemical-free and as natural as possible. For this reason, I’ve been on the hunt for toothpaste that meets those standards and aligns with my values.
Why Brush Your Teeth?
I carry around a toothbrush and mini toothpaste in my purse that way I never miss an opportunity to brush! It’s so important to me but I know not everyone makes it a priority. Here are a couple of incentives that make me motivated to brush my teeth:
Clean Mouth Feeling
Oral Hygiene
Fresh Breath
Bonus: It curbs the desire to snack or graze needlessly.
My Background in Oral Care
The first time I ever went to the dentist in my life was at age 12. Prior to that, my family didn’t have dental insurance and felt we would be fine without the annual dentist check-ups. Despite that, my mom instilled the importance of teeth-brushing from the very beginning.
As a kid, I’d hate to eat something after I had just brushed my teeth. It distressed me to ruin the clean, minty fresh feeling that brushing my teeth achieved. Flash forward to my first dentist visit and I was cavity-free. Yes, CAVITY-FREE after 12 years of never seeing a dentist. Young Melanie sure ate a lot of sweets daily so I can’t attribute my results to an impeccable diet. I say it came from a great oral health care routine: brushing my teeth after any meal.
I’m not a dentist or registered anything but, from personal experience, I know teeth-brushing is important for cavity prevention and oral health overall. That is, the action of effectively cleaning debris off teeth helps prevent build up that can lead to tooth decay. Unfortunately, oral care products often have fluoride and other elements that I don’t want to ingest or have in my mouth, even in small amounts.
Fluoride and What Else to Avoid in Oral Health Care Products
Perhaps you might remember being a child in elementary school and being provided a cup of fluoride to swoosh around in your mouth during recess. Or was that just at my school? Maybe your city or state utilizes water-fluoridization. The idea behind both is that fluoride is helpful to clean teeth and people, children especially, need more help in that department. Though, recent research, which collated the use of fluoride in water across multiple countries, demonstrated miniscule decreases from its use. If anything, a scientific review of fluoride in drinking water is shown to be a potential endocrine disruptor and that is the last thing I personally want in my body. Particularly when hormonal balance is a major concern of mine.
Thus, I am happy to bring to light a company that produces oral health care products free of fluoride. Oral Essentials toothpaste and mouthwash range are completely chemical-free and non-toxic. In addition, the products are made without dyes, preservatives, alcohol, glycerin, or SLS (a shady ingredient even found in household cleaners)!
Why I Like Oral Essentials
What is in Oral Essentials products, then? Their brand utliizes the natural exfoliating power of Dead Sea salt. Other ingredients worth mentioning are coconut oil, aloe vera, non-GMO xylitol, and essential oils. All of these ingredients are familiar, safe, and allow me to continue my oral care routine without worry.
I tried out the Whitening toothpaste and mouthwash, Sensitivity toothpaste and mouthwash, Dry Mouth mouthwash, and Original formula toothpaste. I honestly cannot differentiate between the products as far as effectiveness goes. Though, I can feel a difference in the cleanliness of my mouth in comparison to my old toothpaste. It wasn’t until I started using Oral Essentials that I realized how traditional toothpaste leaves a slippery film on my teeth. I would sometimes double brush my teeth because I just didn’t feel like my mouth was clean enough after the first brushing. Not anymore.
Simply one brushing with Oral Essentials toothpaste leaves my teeth feeling residue-free and clean. While there are a few choices, the toothpastes are all quite similar. They each feel slightly dry from the sea salt but there is no gritty feeling. Unlike the typical store-bought brand, Oral Essentials toothpaste is not thick and goopy, and it dissolves quickly. At first, I found myself using a little bit more toothpaste than I would normally use. The light-mouth feel and thinner consistency of the toothpastes are different than what I am used to. I now use a small amount and that serves to efficiently remove any bit of gunk I may have on my teeth. I pair it with the mouthwash for an even fresher, sting-free clean feeling!
My Oral Essentials Product Variety of Choice
When it comes to the product line varieties, I enjoy the original and sensitivity formulas the most. I do not have a tooth sensitivity issue but the flavor and feel of the original and sensitivity line are most similar to what I previously had in toothpaste. The whitening variety made with lemon peel is a bit zingy for me, though it is not harsh! I should mention that each Oral Essentials product is designed to be suitable for sensitive mouths. Therefore, each product is non-irritating and safe for frequent, daily use.
I could definitely see myself continuing use of Oral Essentials toothpaste and mouthwash. Any of the varieties are great and I’m proud to recommend these non-toxic products. I hope my review is helpful if you are also interested in natural products. 🙂
DISCLAIMER: The Oral Essentials product review is completely my own opinion. I am not under any obligation to promote or endorse their products. I truly enjoyed them so I just want to share my review.
If you’ve been following my A Day of FLO Living posts, then you’ll know I enjoy eating food that is nourishing for me and my cycle. Now, I’m not going to sit here and tell you that chocolate-topped peanut butter crisp bars are “health food” but I’ll say they come close. During my ovulatory phase I was craving sweets LIKE CRAZY—specifically chocolate. Lucky for me, chocolate is on the list of WomanCode approved foods for ovulatory phase. Yippee!
So, I went into the kitchen, with a bit of guidance from Angela Liddons’ Oh She Glows Everyday Cookbook, and got experimenting. I used Angela’s recipe for Nut-Free Dream Bars as a base but I tinkered with the sweetener, salt, and, of course, the nut butter. For me, what makes these bars awesome is the pairing of protein and fat, both of which lessen the sugar punch and make these bars satiating. Of course, macronutrients aside, the chocolate-peanut butter combination is also a huge appeal!
They require a small amount of prep but NO BAKING. This is a freezer treat at its finest. Plus, once made, they will last forever in the freezer! Just let them defrost for a few minutes before biting into them. If you can exercise restraint, let them defrost for five to ten minutes and the peanut butter filling gets extra creamy and oozy. In fact, the filling contrasts so nicely in that state with the crisp crust and solid chocolate topping. Together, the three layers make for one delightfully decadent and delicious dessert or snack.
Let me know if you give these bars a try! Just writing this post makes me crave one so I’ll be at my freezer if you need me! 👋
Creamy Peanut Butter Chocolate Crisp Bars
Recipe Type: Dessert
Cuisine: American
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 18-20 bars
These rich and creamy no-bake bars, adapted from Angela Liddon’s recipe, make for a satisfying dessert or snack when those chocolate peanut butter cravings kick in! The combination of crispiness from the crust and creaminess from the bars just can’t be beat!
Ingredients
Crust Ingredients:
1 ½ tbsp melted virgin coconut oil
1 ½ cups Erewhon Organic Cinnamon Brown Rice Cereal
2 tbsp cacao powder or cocoa powder
2 tbsp maple syrup
a pinch of salt
Filling Ingredients:
1 cup natural peanut butter
¼ cup maple syrup
¼ cup melted virgin coconut oil
¼ to ½ tsp salt, depending on the saltiness of the peanut butter
1 tsp vanilla extract
Chocolate Topping Ingredients:
1/3 cup melted virgin coconut oil
1/3 cup cacao or cocoa powder
1 tbsp maple syrup
1/3 cup unsalted dry-roasted peanuts, chopped, for topping
Sea salt, for topping, optional
Instructions
Line a large loaf tin (see notes) with parchment paper and lightly grease with coconut oil.
In a bowl, combine the first 5 ingredients for the crust. With a rubber spatula, mash up the cereal until it looks crumby and thoroughly coated. Then, press the crust down into the bottom of the loaf tin. Place it in the freezer while you prepare the filling.
In the same bowl, rinsed and wiped clean, combine the next five ingredients. As a precaution, make sure the ingredients for the filling are all room temperature. If the maple syrup or peanut butter are cold then that will make the coconut oil seize up. The mixture should be smooth. Adjust salt to taste.
Remove the crust from the freezer and pour the filling on top. Gently swivel the pan so that the filling covers the crust completely and so that the top is flat and even. Now, the filling will set in the freezer for an hour before the final topping.
After waiting the appropriate amount of time for the filling to solidify, begin making the chocolate topping. Whisk together melted coconut oil, cacao powder, and maple syrup until no clumps remain. Chop the peanuts and keep them at the ready.
Remove the loaf tin from the freezer and pour the chocolate over the filling. Be warned: it freezes almost instantaneously! While the chocolate is still wet, throw on the peanuts and a sprinkle of sea salt. The chocolate layer will soon solidify from the cold from the loaf tin.
You may then remove the bars, using the parchment paper to lift them out. Move them to a cutting board and slowly cut into 18-20 squares. If the bars seem melty in any way, do put them back into the freezer for 10 minutes or so. They may fall apart if you try cutting them while soft.
The peanut butter chocolate dream bars are best stored in the freezer. Pull one out when you want to enjoy a bar and let it sit at room temperature for up to 3-5 minutes. They will soften to an easier-to-bite state. Wait a little longer and the peanut butter filling gets extra oozy and delicious!
Notes
My baking tin is 9.5 x 5 inches though Angela’s recipe uses a 10 x 6 inch pan. I believe that a standard 9 x 5 loaf tin could work, too but your bars will just be a bit thicker.[br]Cooking time also reflects freezing time in this recipe.
You all know I enjoy cooking, but I can also appreciate the savior that is meal-prepping. It makes a difference to batch-cook entrees or staples items to have easy to assemble meals throughout the week. I thought lunch, dinner, and snacks were the only thing worth prepping until today. This past weekend I whipped up a Mango Blackberry Coconut Oatmeal Bake for my family breakfast and got to ride the wave of leftovers for two days. And let me tell ya…
Oatmeal bakes are highly underrated.
Not only is the one-dish meal convenient for feeding a crowd but it keeps really well, too! It tastes amazing on Day 1 but then something magical happens when the leftovers go into your fridge. The texture gets better and the flavors meld together even more (similar to the way banana bread gets better the day after you bake it)! Leftovers keep well for up to 5 days in the fridge. You can eat it cold, if you prefer, but I like to reheat a portion in the microwave for a minute, then add it to a cast-iron skillet greased with coconut oil so the bottom gets crispy. 😉 Oooh yeaaah.
Plus, if I haven’t already convinced you, baked oatmeal is versatile and a great way to use up lots of fruit. My inspiration for baked oatmeal actually comes as an adaptation of a Love and Lemons recipe for Blueberry Coconut Baked Oatmeal. Her recipe is splendid but this tropical version with mango and plump juicy blackberries is so perfect for summer! 😀
This bake can be assembled ahead of time or simply the day you want to serve it.
Also, don’t be put off by the long list of ingredients. You likely have most of them on hand already and, if not, sub in what you do have! I like making the oatmeal mixture the night before so that way all I need to do is slip it into the oven in the morning. EASY. The oatmeal could also be assembled and baked straight away if that’s more your thing. My instructions are for the latter option but do what works for you.
If you like oatmeal, also be sure to check out my single-serving
Who’s making this for weekend brunch? 🙋 Drop me a comment or tag me on Instagram if you do!
Mango Blackberry Coconut Baked Oatmeal
Recipe Type: Breakfast, Brunch
Cuisine: American
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 6 servings
Ingredients
2 tablespoons ground flaxseed + 6 tablespoons warm water
¾ cup water or almond milk
2 tablespoons melted coconut oil
¼ cup brown sugar or coconut sugar
1 teaspoon baking powder
1 teaspoon cinnamon
¾ teaspoon sea salt
¾ tsp vanilla extract
½ tsp coconut extract (optional)
2 cups whole rolled oats
½ cup chopped or slivered almonds (save half for topping)
⅔ cup coconut flakes (save half for topping)
1 cup packed diced mango (from about 2 large mangoes)
½ – 1 cup blackberries (mixed in or as topping)
Instructions
Preheat the oven to 350°F and grease an 8×8-inch (or 9×11) baking dish with coconut oil or use cooking spray.
In a small bowl, combine the flaxseed and warm water and set aside to thicken for about 5 minutes.
Then, combine the water OR almond milk, coconut oil, and brown sugar and whisk to combine.
Next, add in the baking powder, cinnamon, salt, and extracts. Stir in the rolled oats and HALF of the almonds and coconut flakes.
Mix in the mango (and blackberries, if desired. I like to serve them fresh, as shown in the photo) before pouring the mixture into a baking dish. Cover the top with reserved coconut flakes and chopped almonds, lightly pressing the toppings into the oatmeal.
Bake for 40-50 minutes or until the top is crisp and golden. If the coconut flakes have browned then definitely remove the bake from the oven.
Lastly, let the oatmeal cool for 10 minutes before slicing and serving. Top with as many fresh blackberries as your heart desires!
Notes
You can substitute whatever fruit you like. I find that 1-1 ½ cups of fruit is ideal. The bake is only lightly sweetened but you can add in an extra ¼ cup of either sugar if your fruit isn’t very sweet or if you just prefer sweeter food.
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