My love for tahini is almost a year long affair. It’s wild to think I hadn’t ever tried tahini prior to that. Heck, I was not even a fan of peanut butter two years ago. YES. I’m not kidding. This girl was not a fan of nut butter.
I once heard that our taste buds change every 7 years. I’m not sure how accurate that is so don’t take my word for it but I know our tastes are cyclical. Whenever my last taste bud change last occurred it made me a fan of dark leafy greens, too. Leafy greens used to taste like dry, bitter plants to me but I’ve come a long way. Look at me now, putting both of them in my smoothie!
If you’ve seen or tried my classic Banana Tahini Shake, then you’ll be a fan of this one! It is similar in texture but uses a few different ingredients to make it thick and shake-like. Smoothies and shakes are both breakfast favorites of mine but, unlike smoothies, shakes are nice and thick!
Also, I’d describe the flavor of this shake as being refreshing. It’s lightly sweetened but it tastes fresh thanks to the peppermint extract. You could use fresh mint, or simply omit. Though, I recommend it for a flavor booster! You could even experiment by substituting your favorite food-grade extract.
Let me know what you come up with if you give this recipe a try!
Green Banana Tahini Shake
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 shake
Ingredients
1 tbsp chia seeds
1 tbsp ground flax seed
½ cup water or milk of choice
A cube of frozen aloe vera juice, optional
A large handful of fresh baby greens ~ 1 heaping cup
1 cup frozen cauliflower
½ frozen banana
1 ½ tbsp tahini
4 drops peppermint extract
1 scoop chocolate or vanilla protein powder ( I used chocolate)
1 tbsp cacao powder, for enhanced chocolate flavor
Instructions
Add the first three ingredients to the blender and let sit for 5 minutes. This will give the seeds a chance to expand and, thus, provide a thickening power to the shake. You can also prep and soak the seeds overnight, if desired.
After the seeds have expanded, add the fresh greens and blend until smooth.
Next, toss in the remaining ingredients and blend. If necessary, pour in an extra splash of water or milk.
For the best experience, pour the shake into an empty tahini jar to enjoy!
Ever since I tried Nutrition Stripped’s Banana Maple Granola I have dreamed of recreating a chocolate or cocoa-infused version. Of course, you all know how I like my chocolate! (i.e. Creamy Peanut Butter Chocolate Crisp Bars and Chocolate Cinnamon Breakfast Shake) Typically, store-bought granola uses a lot of oil or a lot of liquid sweetener. In this case, banana serves to coat the granola and add some flavor while keeping the granola low in added oils and sugar!
I’m curious, how do you all enjoy granola? At breakfast time, I love adding granola to the top of my smoothies or parfaits for a delicious crunch. Also, if you haven’t tried using homemade granola as a cereal then you must! Store it in a container in the freezer for when the granola craving hits! Then, simply pour it into a bowl with milk and enjoy! It makes for quite a filling meal!
Disclaimer: I call this granola cocoa granola and not chocolate granola for a reason.
Personally, I like the light cocoa flavor without the sugar. Instead of sugar I use caramelized bananas to provided sweetness. If desired, you can still make the granola a bit sweeter like chocolate with the addition of some coconut sugar. See the recipe for amounts. Lastly, I know the recipe calls for many ingredients but granola is flexible. For a variation, you could swap in more oats, nuts, seeds, or quinoa for any ingredient you may not have enough of. Plus, the recipe can be cut in half and still bake up in the same amount of time. 👊
I’VE GOT YOU COVERED 😉
Cocoa Coconut Rustic Granola
Recipe Type: Breakfast, Snack
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: ~3 1/2 cups granola
This granola is a texture-lover’s dream! It has oats and coconut and nuts. Caramelized bananas help make this granola a low-sugar and low-fat treat.
Ingredients
2 medium-large ripe bananas*
1 tbsp coconut oil
1 ½ tsp vanilla extract
½ tsp cinnamon
2 tbsp unsweetened cocoa or cacao powder
1-2 tbsp coconut sugar, optional**
¼ tsp fine sea salt
2 tbsp unsweetened cacao nibs
1 cup old fashioned rolled oats
1/2 cup unsweetened coconut flakes
1/2 cup unsweetened coconut chips
1 cup nuts/seeds of choice (cashews. almonds, or pepitas would be great!)
Instructions
First, preheat the oven to 375 degrees Fahrenheit. Spread out banana halves onto a lined baking sheet and roast for 15 minutes. I know, it’s an extra step, but this helps caramelize the bananas to bring out sweetness. From here, you may proceed with the recipe.
Remove the bananas from the oven after they appear to be soft and caramelized. Then, turn the temperature down to 300 degrees Fahrenheit. (Tip: keep the oven door open to let out some of the heat)
In a bowl, mash up the bananas until no clumps remain (I had about 3/4 cup worth of mashed banana). Next, add in the oil, vanilla, cinnamon, cocoa powder, salt, and sugar, if using.
Now, dump in all of the oats, nuts, coconut, and cacao nibs. Mix well.
Spread mixture out on a lined baking sheet or a lightly greased baking sheet.
Bake for 25-30 minutes or until no soft pieces of granola remain. If desired, stir the granola halfway through baking to break apart clumps.
Notes
*You really need ripe bananas for this recipe. I used very spotted, not black, bananas. Bananas are at their peak sweetness when they are very spotted. Black bananas, on the other hand, have an earthy taste to them. They could work but the end result of the granola may not be as sweet.[br]**My taste buds are pretty content with lightly-sweetened food. Go ahead and taste the granola before putting it in the oven and see if it works for you—add in the coconut sugar if you want some sweetness.
3.5.3226
Additional notes: The photos show a half batch of the granola because I went through several baking trials and ran low on some ingredients x)
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!
It’s that time again! Monthly favorites are probably one of my favorite posts to write. Is that fair? Can I include my monthly favorites as a favorite? Well, regardless, it is a great way for me to talk about what I like and what I’ve been working on during the month. The dress that I’m wearing in the the above photo is one project that I tackled this month. It is my first big sewing project and I’m so happy with how it turned out. I’m not ready to instruct a course on how to sew but there are a couple of things I’m excited to tell you about. Keep reading to find out.
Food Favorites
Can’t Stop Won’t Stop with Pumpkin
I am either really eager for fall or plain in love with pumpkin. Maybe both. I enjoyed pumpkin in sweet and savory recipes: pumpkin pasta, pumpkin smoothies, pumpkin cinnamon date muffins! The pasta is something I definitely want to turn into a blog recipe because it was so good! As for the others, I followed the Tone it Up recipes for the pumpkin smoothie, using frozen pumpkin ice cubes instead off soft puree. Additionally, pumpkin is my favorite puree to sub in the Cinnamon Date Muffins. I got the recipe from the TIU Nutrition Plan but I used 2/3 cup pumpkin puree in place of bananas in the recipe. I enjoyed the muffins on their own and also included them in bowls with coconut chia ice cream.
Mango Carrot Tumeric Smoothie
I like to keep my smoothies low in sugar so where does that leave mango? Mango needed another partner besides banana and then this delicious little gem happened! Plus, the smoothie lets me take advantage of turmeric in alternative ways besides Indian-inspired dishes. I posted the recipe on Instagram over here. Sometime, hopefully soon, I’ll try to get around to making my go-to smoothies permanent posts on the blog—that way they are easy to find and easy to access.
Chocolate in all its forms
My chocolate cravings usually stay tame thanks to smoothies. Other times, I’ll eat a squarebar. Though, I got creative in the kitchen to make these Creamy Peanut Butter Chocolate Crisp Bars. They’re no-bake and what I’d consider to be a “clean” treat. The recipe ingredients may seem rich but, fear not, because one small slice is so satisfying! Just looking at the photo of the bars reminds me that I need to remake them!
The Notable Moment of the Month
For my mom’s birthday, my family went out to eat for brunch. I usually hate eating out because food options are limited and my family doesn’t eat meals punctually. For the occasion, I rolled with it. As I spent more time out and about with my family, my lunch ended up being a protein bar. Then, my afternoon snack was a slice of the German Chocolate Cake I made my mom.
Sidenote: I used a super easy recipe from the Love Real Food Cookbook and topped it with the suggested date frosting. My healthified baked goods don’t often please my family but my mom enjoyed the homemade cake! She said that it tasted rich enough where a small piece was satisfying. I can admit that it was delicious but it’s definitely more of a treat than I typically desire. Unfortunately, a few hours after eating a slice, my blood sugar felt out of whack.
My eating schedule that day was messy to say the least. Plus, I was relying on sugar and little substance to ride me through the day. Here’s what I observed: 1) my body notices when I’m not eating enough food and when I’m not feeding it with nourishing food. It freaked out by giving me brain fog and a sugar rush headache. Additionally, 2) sweets are just too sweet for me. The cake, while yummy, would have tasted good with a drizzle of peanut butter on top instead of the date frosting. I’ve trained my taste buds to crave fats over sweets and some fat is what I personally missed in the cake.
It is part of life to enjoy different food and I’m okay with the occasional treat. It also serves to reinforce how strongly I believe in the way I eat. I follow a combination of the TIU Nutrition Plan, with FLO Living guidelines, and make that work for me. I am comfortable to veer off the rail road tracks once in a while. Though, for the most part, I’m satisfied with choosing healthy options. Healthy food is what makes me feel good.
What I Read
Always and Forever Lara Jean
In To All the Boys I Loved Before by Jenny Han, Lara Jean’s private handwritten letters to the boys she has crushed on are mailed to the boys’ homes. Readers followed Lara Jean in the subsequent novels as she juggles between Peter and other crushes. Now, in Always and Forever, Lara Jean, is graduating high school and wants to find a way to make things work with the boy she loves and the future she envisions for herself. The concept may sound a bit juvenile but, in YA novels, there is a lot of beauty to explore in first loves and relationships. They are my guilty pleasure and, just like the first two books in the series, this one delivers. I was really satisfied with the way things wrapped. Han keeps the spirit of young love bright and vibrant but also realistic and true.
The presence of phytoestrogens in plant-based foods
As I’ve tried to follow the recommendations for cycle-syncing for my hormones, it is important that I’m eating food that will support my cyclical phases. Alisa Vitti’s WomanCode outlines everything quite well but she suggests avoiding soy due to the phytoestrogens. Thus, I found this article listing some common foods high in phytoestrogens. I’m not kicking out any foods from but rather choosing to incorporate them at the best times for my hormones. Check out the article on 50 Foods High in Estrogen here.
Update on Cycle-Syncing
I notice that the more and more I’m looking into ideas for meals for each of my four cycle phases, the more I crave what WomanCode recommends. The same goes for the lifestyle habits and exercise suggestions. The book provides guidance that seems to align with my energy levels and what my body wants. I feel increasingly in tune with what my body is capable of. I know when to push it and when to ease off. If this is your first time here then check out my Healthy Lifestyle: Is it Worth It? post to read a little more on cycle-syncing and WomanCode. Also, I worked really hard on putting together comprehensive A Day of FLO Living posts so read up on the different phases here: Follicular, Ovulatory, Luteal, and Menstrual.
Products I Love
Progessence Essential Oil Blend
A cousin-in-law of mine sells Young Living Essential Oils. A few months ago I started using the Progessence blend, per her recommendation. Quickly, I felt a difference in my mood and thoughts. My hormones are pretty out of whack but they were worse before. I constantly had mood swings and got easily frustrated. This is a big part of the reason why my hormones are at a decent place right now. I use it twice, daily, and I can’t go without it!
Shea Butter
I recently finished up the miscellaneous lotion bottles I had in my stash of body care. I look for products with short, recognizable lists of ingredients. The Shea Moisture Shea Butter is exactly that. I’ve been using it as a moisturizer on my legs, elbows, feet, and lips! It’s 100% raw shea butter and it is a product I can feel safe about using—plus it’s a great light moisturizer.
What I’m Listening To
In Undertow by Alvvays
Have you heard of Alvvays? A friend of mine introduced me to their hit song “Archie, Marry Me” a few years back and I was instantly hooked. I repeatedly listened to their self-titled debut album for months but I’m stoked to see that they are releasing a new album this September! In Undertow is one of two singles off their upcoming album. It’s dreamy, it’s electric, it’s poetic, and everything I loved about their first album—revamped!
Bombay Bicycle Club by Shuffle
This song is MY JAM. I’m constantly (re)discovering old songs and this one has been on replay throughout the month. Oddly enough, I think the song is about a relationship that is irreparably messed up. Okay, maybe not the happiest situation but the lively beat and cascading vocals make it such a joy to listen to! Let me know what you think if you check it out.
Thanks so much for taking an interest in my monthly favorites! I love putting these posts together and I hope to hear back from you what your favorites from the month of July are. xoxo
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