Like so many delicious moments, this recipe combines some favorite foods and makes a healthy alternative to a craving for traditional ice cream. This recipe is dairy-free (gluten-free, vegan) and a cooling treat on a warm day! Try it on top of the Ultimate Black Bean Brownies for true decadence!
Prep time: < 5 minutes
1/2 can coconut milk (about 7oz)
1 1/4 cups red raspberries, frozen
1 banana, frozen
1/4 cup cashews
1 tbsp maple syrup
1/2 tsp vanilla extract
Put all ingredients into a blender and have at it!
photo source: prixray.com
Free radicals cause oxidative damage & change DNA structure of the cells in the body. Part of this is due to our daily natural cell functioning; however, quite a bit can come from external toxins.
How to reduce free radicals and cellular oxidation
Avoid smoking and exposure
Reducing exposure to x-rays
Avoid tanning beds or over-exposure to the sun
Wear a protective mask around chemicals & other air pollutants
Reduce grilling of foods
Limit and/or avoid alcohol consumption
It can be difficult to avoid many of these external free radicals, be conscious of avoiding what sources you can and remember the importance of eating a rainbow of antioxidants in your everyday eating habits.
Antioxidants are phytochemicals, vitamins and other nutrients which protect our cells from free radical damage. Studies show antioxidants help prevent the oxidative damage that is associated with heart disease, diabetes, and cancer. So where are these superheroes found? Check out your local garden patch – most fruits, vegetables, and culinary & medicinal herbs can contain high levels of antioxidants.
A study in recent years found that botanical diversity plays a role in determining the bioactivity of antioxidant phytochemicals. Also, and this is exciting, smaller quantities of many different phytochemicals may have greater health effects than larger amounts of fewer phytochemicals. This is why we inspire people to ‘eat a rainbow’ (and we’re not talking about Skittles candy). Here’s how to form a rainbow of protection against free radical damage:
Red, Purple, and Blue
- Strawberries, blueberries, raspberries, blackberries, cranberries, apples, cherries, pomegranates, red grapes, beets, red cabbage, black rice
- Contains anthocyanin, betacyanin, and proanthocyanidins
- Functions: protect cells from aging, reduce cholesterol and may reduce breast cancer risk
- Carrots, squashes, lemons, apricots, cantaloupe, mangoes, nectarines, peaches, papaya, oranges, grapefruit, pineapple, passion fruit, sweet potatoes, pumpkin, and yellow & orange peppers
- Contains beta-carotene and alpha carotene; often also cryptoxanthin, lycopene, lutein, zeaxanthin, astaxanthin
- Functions: protects against some cancers, supports immune system, healthy skin, and good vision
Green Fruits and Vegetables
- Spinach, kale, avocado, broccoli, swisschard, brussel sprouts, as well as dandelion, mustard, and collard greens
- Contains lutein, beta carotene, and chlorophyll
- Functions: builds resistance to certain cancers, protects eyes from oxidative damage that could lead to diseases such as macular degeneration and cataracts
photo source: instructables.com
Kids (and adults) love these brownies; many times they are surprised to find that black beans could be used to make a dessert. Next time you have a bit of a sweet tooth, give these chocolate-y brownies a go!
Keeping with the theme of these recent blog posts, see how many of these ingredients you can make organic (and/or free-range, in the case of the eggs).
1-15oz. can of black beans, drained and rinsed
1/2 cup honey
2 tbsp. melted coconut oil
1 tsp vanilla extract
1/2 cup cocoa/cacao powder
1/4 cup ground almonds
1/2 tsp baking powder
1/4 tsp sea salt
1/3 cup chocolate chips or 3 oz dark chocolate bar, in pieces
Preheat oven to 350F and use liners to fill in muffin tin or spray with cooking oil. Add all ingredients to a large food processor or mixing bowl (except the chocolate chips/ pieces of dark chocolate). Process for 2 minutes or until batter is smooth, then stir in chocolate chips/pieces. Pour batter into muffin cups and bake 18-20 minutes or until toothpick comes out clean. Cool for 10 minutes before transferring brownies to wire rack.
photo source: galleryhip.com
When thinking about eating organic foods, one thing that often comes to mind is the word ‘expensive’. Since organic can tend to be a bit more costly than non-organic food, some may shy away from it. However, there are several ways to eat organically on a budget. There are certain foods that one should always buy organic and some foods that do not necessarily have to be bought organic. Knowing these foods will help you save money at the grocery store. Above you can find a list of produce that should always bought organic versus foods that can be bought ‘conventionally grown’. Keep in mind that meats and dairy products should always be purchased organic due to the high amount of pesticides combined with the risk of antibiotic and potentially cancer-causing growth hormone exposure.
photo source: babble.com
We at One Bite Wellness are not above eating at fast-food restaurants…as long as they are higher-quality, nutritious meals. Chipotle has always been a favorite and has stood out from other fast food restaurants with its “Food with Integrity” mission to serve local, organic food. Their recent decision to make the transition to non-genetically modified food shows that they are taking bigger steps to provide healthier food to the masses.
Currently, Chipotle is in the process of transitioning to all non-GMO food. They do not have a specified time of when this will be achieved due to the logistics involved with suppliers, product developers, and educating staff. In the meantime, Chipotle is still a great option for a quick meal- especially because it is currently serving organic foods such as their black beans and rice. This restaurant is setting the bar higher for fast food establishments; hopefully it will spur others to join the movement in making our fast-food society a little healthier.
With the refreshing change of the season, this is the perfect time to dispose of expired skin care products. Expired products can lose effectiveness, which is very important for sunscreen, or they can grow mold and house bacteria. So when is it time to say goodbye?
When to Toss Your Products
Make-up: after 3 months for mascara and liquid eyeliner, 1 year for liquid foundation and concealer, 2 years for perfume/cologne and nail polish, and 3 years for lipstick, powdered make-up, and eye/lip liners
Toiletries: after 2 years for toothpaste and shaving cream, 3 years for deodorant/antiperspirant and mouthwash
Skincare: 1 year for moisturizer, skin and eye cream, and sunscreen