Have you ever woken up with an ear worm in your head? For us it was “Tootsee Roll” by 69 Boyz. We took inspiration from that for our lunch and changed the lyrics a bit as we sang “let me see that sushi roll!” throughout the house. The bunnies’ ears perked up as we danced and sang our way through meal prep and it really made the day shine. You can have the same (dancing optional) with this delicious, plant-based meal.
It also doesn’t have raw fish and is gluten-free!
Our secret? Marinated mushrooms with carrots and fresh, juicy cucumber. The combination wrapped inside of a rice-filled nori wrap is a total *chef’s kiss*.
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Soak and cook rice according to directions; while that’s going, cut mushrooms and vegetables. Place mushrooms in a pan with some olive oil and stir-fry on low, stirring occasionally until they look a bit dry. Add your chosen soy sauce or gluten-free alternative and keep moving mushrooms for about 5 minutes. Lay out sushi mat and a nori sheet on top. Spoon cooked rice onto nori sheet and spread it to cover the sheet, leaving about 1/2 inch at the top uncovered. Place sliced vegetables and marinated mushrooms into the middle of the nori sheet and then carefully, roll the nori sheet with contents, use sushi mat to squeeze roll (this will help the content stick together). Place sushi roll on a cutting board and, using a sharp knife, slice pieces that are about 1/2 to 3/4 inch. Serve the roll on sushi plates or regular ones with chopsticks as well as ginger and wasabi, if desired. You too may “feel a whoop coming on” – enjoy!
Are you tired of eating your boring old bananas and fruits? Well, then say hello to pitaya, also known as dragon fruit! This spiky pink fruit is not only visually stunning; it is also packed with amazing health benefits that can do wonders for your skin and gut.
Dragon fruit benefits the skin
Let’s start with the benefits to our skin. Dragon fruit is the perfect fruit to combat ‘dragon skin’. Pitaya is loaded with vitamins such as vitamin C, which helps to promote healthy skin and wound healing. Because pitaya is rich in antioxidants such as betalains and flavonoids, it can which help to protect cells from free radical damage, reduce inflammation, and slow down the signs of aging. Say goodbye to fine lines and wrinkles and hello to youthful and glowing skin! Not to mention, the fruit’s high water content helps to hydrate your skin from the inside out. Yes, please!
Pitaya is a gut superhero!
Its high fiber content helps to promote digestion and prevent constipation – essentially, pitaya helps you poo! Plus, the fruit’s probiotic properties help to maintain a healthy gut flora, which can boost your immune system and improve your overall well-being.
Dragon fruit helps your heart and nervous system too
Pitaya is a good source of magnesium, an essential mineral that plays a role in heart health and nerve function. The iron contained in dragon fruit is responsible for red blood cell production and oxygen transport in the body. It also contains potassium, which is an essential electrolyte that helps regulate blood pressure and fluid balance along with calcium which aids in muscle and nerve function.
Now that you know what pitaya can do you for your body, make sure you put this fabulous fruit on your grocery list!
How to eat dragon fruit + ways to incorporate it into your diet
Now, we know what you’re thinking. “How do I even eat this funky-looking fruit?” Well, fear not, friends, for there are countless ways to include pitaya into your culinary creations.
First up, smoothies! Simply blend pitaya with some fruit, non-dairy milk of your choice, nuts or protein powder. Here’s the 🦄 Pink Unicorn Smoothie ✨ to try
A variation of this would be a pitaya smoothie bowl which you could top off with your favorite granola, such as DIY Hippie Granola, and fresh fruit. Voila! A nutritious, Instagram-worthy breakfast.
But wait, there’s more! You can also slice up pitaya and add it to your fruit salad, mix it with some coconut water (or a margarita) for a refreshing summer beverage, make it into salsa, or even grill it for a unique and flavorful taco ingredient.
The possibilities are endless with pitaya, so get creative and enjoy this versatile and nutritious fruit in any way you like!
There you have it, folks. Pitaya, the superfruit that not only looks good but tastes delicious and also benefits your skin, gut, and heart. So go ahead, give it a try, and thank us later!
“It’s 5 o’clock somewhere” is a typical rationalization for an alcoholic beverage earlier in the day. Similarly “it’s warm and sunny somewhere” is one of our favorite ways to declare that it’s always time for ice cream, especially with a berry coulis on top.
What is a coulis?
A coulis is a sauce made from puréeing and straining fruit, or vegetables. A fruit coulis is often added to desserts, as you’ll see suggested below.
Is a coulis cooked?
It doesn’t have to be – the definition above means that you could just blend or purée the fruit and strain it, keeping it raw. Some like a warm coulis added to ice cream, cheesecake, or baked goods.
Here’s a berry coulis that you can add to vanilla bean ice cream, our plant-based Banana ‘Nice’ Cream, or even to decadent gluten-free pecan brownies. Stay tuned for that forthcoming recipe!
Prep time: 3 minutes
Cook time: about 10 minutes
Ingredients
1 pint fresh or frozen berries (we used raspberries)
1 tbsp maple syrup
1/3 cup water
1/2 lemon, juiced (optional)
Instructions
Add all ingredients to a small saucepan and heat on medium-low, stirring and mashing the berries down as they cook. You may also want to use an immersion blender. Cook until the sauce is at desired viscosity or thickness. Strain if you desire the remove the seeds. Otherwise, pour your berry coulis over your favorite dessert(s) of choice to add another dimension of flavor and texture. Enjoy!
Back when we did a segment on 10TV on Foods that will Increase your Energy, we first spoke about the factors that pull down energy levels. That’s because kale and other superfoods, such as maca and spirulina, can only do just so much when there are other agents at play.
Why is my energy so low?
Here are some typical energy drains written out as an acrostic:
Fast food
Alcohol
Tired (from not getting enough sleep)
&
Time constraints, stress
Immunity (e.g being sick or having autoimmune disorders such as Hashimoto’s, rheumatoid arthritis, celiac disease, and more)
Relational issues at home or work
Eating inconsistently (i.e. skipping breakfast or eating late at night)
Depression
So these factors can make us feel fat and tired. And what do we do when we feel this way? Well, we usually turn to coffee and sugar, which provide a short-term solution but not long-term, sustained energy.
Now that we’ve identified the energy drains, here’s what to do about it. Consider adding in foods that will give us an energy boost, such as:
Yerba Mate – a good coffee alternative which provides caffeine but usually without the jitteriness associated with coffee
Beneficial fats – olives, avocado on toast, nuts and seeds all provide longer-lasting energy. A tip here is to keep nuts and seeds in your desk drawer, work bag or purse so that you always have a better option when you’re hungry and still have work to do or errands to run.
Spirulina – a blue-green algae that has protein, iron, and B vitamins (all important for energy)
Greens – one of most under-utilized food groups and yet they provide so many minerals and vitamins that give us energy and help us feel great. Kale chips and smoothies are easy ways to include them into your diet.
Instead of hitting the vending machine for candy bars or nearest coffee shop for an espresso, try these are nutrient-rich options whenever you need a natural energy boost!
When it comes to eating a healthy breakfast everyday, we have constantly innovated new recipes and iterated efficiency ‘hacks’ so that none of us needed to be in the kitchen longer than 10 or 20 minutes each morning. While the mission has been successful, we have doubled-down on this quest. The result? ONE MINUTE each morning is all that is needed for us, and you, to have hot breakfast and coffee!
Fortunately, you will not require any spells or incantations for this enchanting breakfast outcome. All you need is five minutes on a weekend to make this magic happen. Here are some tips:
We love a lazy Sunday as much as the next person. To help pep us up for 5 minutes of breakfast prep, we have 1-2 favorite, energizing songs queued up. May we suggest “Si no le contesto” by Plan B or a long-time favorite “Drunken Lullabies” by Flogging Molly. Play beat-the-song as you put ingredients together.
It’s a good idea to have all your necessary containers clean and ready. We gathered glassware and lids for this little adventure.
Have a plan. We chose to have our ‘magic potion’ coffee and oatmeal. Basically, you choose what you want to have with your meal items and put the non-perishable ingredients in the containers.
Some ideas for the coffee cup: instant coffee, collagen, protein powder, herbs or adaptogens
For the oatmeal container: oatmeal, chocolate, greens powder, hemp seeds, goji berries or other dried fruit, nuts
That’s it! On the day of, just add hot water and fresh fruit, if desired. There you go, a healthy one-minute breakfast all in less time than it takes to do a drive-thru run. You’re welcome!
Have more time for delicious, semi-leisurely breakfasts during the week or weekend? Check out our other delectable and nutritious ways to start your day:
Since we’ve had some ridiculously good weather these days (think 70 degrees in February), we thought it high time to hit the freezer to create vibrantly colorful and healthy smoothies. This one is #nofilters gorgeous and the magenta color comes from pitaya, also known as dragonfruit.
If this smoothie were a person, it’d be a ‘triple threat’ – in this case it’s beautiful, tasty and healthy. Kids and adults alike are drawn to this beverage; drinking it provides a plethora of nutrients. Enjoy!
Prep time: 5 minutes
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Perhaps you’re popping the last bonbons or chocolates of Valentine’s Day into your mouth as you read this. “Okay, yeah, I know sugar isn’t good for me but how bad is it really? Isn’t it just extra calories?”
How Sugar Harms our Health
Unfortunately, added sugars in our diets are way more deleterious to our health than just giving us extra calories. They can actually cause nutrient depletion, contribute to excess body fat and weight gain, cause a blood-sugar rollercoaster ride, low mood, energy bursts + slumps, disruption of a healthy gut microbiome, feed abnormal cells (e.g. cancer), and so much more.
How to Reduce Sugar in our Diets
Every meaningful change starts with awareness.
Learn about how much added sugar the average American and you eat (don’t be fooled – one of our vegan clients ate mostly healthy food but also managed to get in 117g of added sugar into a single day!)
Educate yourself about how the body processes sugar and its detrimental effects.
Figure out how to identify the many names for sugar in the ingredients lists of the foods you eat.
Check your foods (and your children’s and pets’) for hidden sugars.
Get guidance from a nutrition expert who can help you break your addiction to sugar and support you on your wellness journey.
Tools & Resources to Reduce Added Sugar Consumption
We understand how hard it is to break up with sugar – it was one of our first loves! After deep-dives into educating ourselves and seeing the effects of poor diets, including too much added sugar, in hospitals and clinical practice, we committed to taking control of our own sugar intake and helping others do the same. It’s not easy but it is doable.
Fortunately, we have two options to further both your education + implementation around breaking ties with sugar and gaining better body composition, weight loss, digestion, heart health, better skin, naturally elevated energy levels and more!
The ’25’ Sugar Detox Challenge is where we have 25g or less of added sugar for 25 days. We have group and individual sessions to help you achieve your best results. Starts on Sunday!
What Happens when you Stop Eating Added Sugar?
A variety of good things! Here’s what some people have experienced through our programs and work together:
“I was already eating well but having a layer of junk food on top of it! By paying attention to sugar intake and assistance in reducing it, I have lost 18.6 lbs in two months!” – Bobbie A., Columbus, OH
“Fall 2018: While eating my second to last of an entire package of cookies (chocolate macadamia nut I believe they were) and calling it lunch, the thought that I love sugar a little too much once again crossed my mind. Those tasty treats also reminded me of my life-long turbulent love affair with sugar… remember when my dear love sugar gave me diabetes for an anniversary present about 10 years ago! While eating that last cookie, I pulled up an article that listed the characteristics of a sugar addict and I think I nailed 5 out of 6! Maybe… maybe now is the time I can do something to gain control over what looks more and more like a real addiction….
Spring 2019: So there I was… standing on a digital scale in my closet looking down at a weight I haven’t seen since the 10th grade (that’s 37 years ago if you’re curious)!” – Steven (full success story here)
“The individual calls focused on one area and the chance to ask questions one-on-one. This helped me feel accountable and made me think before I ate something. Despite the fact I could have put more effort into it, I did see improvements and lost 7lbs!” – Jane V., Columbus, OH
“Weight loss of 5lbs, pants feel better! I’m in control and am seeing results.” – Erin D., Columbus, OH
“There are so many sources of hidden sugar in the foods than I ever knew! I would recommend this program to everyone, especially moms.” – L.B., Columbus, OH
“I started the challenge because of all the sugar I eat (I love candy). I have had none during this challenge and my whole body feels better. I feel more alert and love seeing how little sugar I can eat. Even more than losing weight, I love the mental focus & overall better health that I’m experiencing during this detox”- Jan R., Columbus, OH
There are only a few questions to ask yourself at this point:
What’s your current sugar consumption and health like? What will happen if you don’t make any changes and continue on this path?
What do you believe is possible for yourself – how you’d feel, look, focus and produce – if you broke up with added sugar?
You can change the trajectory of your life right now, with your very next meal or snack. Start with reducing added sugars to win big!
As we’ve established in previous articles, winter is not the time to go on a deprivation diet nor feed our bodies with cold salads or smoothies. Instead, what we want to do is 𝐧𝐨𝐮𝐫𝐢𝐬𝐡 our bodies with warming foods which will enable it to better perform its detoxifying duties.
This Honey & Pistachio Rice Pudding recipe is just one of many in the upcoming Express Detox: Winter Edition. The masterclass includes recipes and menu-planning for the 10 days. We use real food, no weird supplements or energy powders. Enjoy this pudding as a breakfast, snack or dessert during these cold winter days!
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Cook the rice or use previously cooked rice (from package in link above or leftovers). In a sauce pan add the rice, along with the coconut milk and cinnamon stick. Simmer for about 10 minutes or until flavors have melded. Remove from heat and serve in a bowl with pistachios on top and a drizzle of honey. Enjoy!
Maybe you know the kind of Italian nonna whose recipe doesn’t include the secret ingredient that takes the dish from “bravo” to “bellisimo!” Though we could keep this up our sleeves as well, we wouldn’t do that to you. This DIY vanilla sugar recipe is divine; it ‘blesses’ pretty much any baked good with a delicate, fruit-floral aroma and taste. Beyond making your taste buds sing, some properties of vanilla can help calm and protect your nervous system – which make it perfect for hectic holidays! Just like the DIY 2-ingredient Vanilla Extract recipe, this one is supremely simple. We recommend doing both at once since you’ll get the most out of the vanilla beans.
We might sprinkle this highly-valuable vanilla sugar into our gluten-free cinnamon bun recipe, Banana Nut Bread, or on top of the Anytime Warm Apple Crisp. Use it as a substitute for regular white sugar and your coffee, tea, cookies, brownies, and other holiday baked goods will have everyone asking for your secret ingredient. It’s up to you whether you tell them 😉
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Using a knife, carefully slice a vanilla bean pod length-wise. Scrape the inside seeds of the bean into a small glass container. Remember, you can reuse the beans to make vanilla extract so put them aside to save them if that’s your plan. Put the granulated sugar into the blender/food processor/coffee grinder to blend the vanilla bean with it. When the seeds have broken down and dispersed in the mixture, your job is basically done! You can enjoy the sugar immediately or reap the reward of getting the best flavor by waiting for a few weeks.
If you are a Lord of the Rings fan, you probably got the movie reference from the title and ring emoji alone. Gollum, a rather unfortunate-looking character, is so completely obsessed with the Ring that he calls it “my precious”.
Unlike Gollum, we are less passionate about rings than we are about the ruby-red pomegranate seeds that become available this time of year. The fruit is supremely scrumptious and it offers a whole host of benefits to your body. Let’s explore:
When are Pomegranates available?
The pomegranates in the United States tend to come from the warmer parts, such as California. The fruits need the hot, hot heat (not the band) in order to grow well. The delectable fruit becomes available to us starting in late September and extends through November. Fortunately, because pomegranates do well in storage, you should still seem them available in December and possibly into early January. In summary, it’s available now so run and get yourself some!
Nutritional aspects of Pomegranates
These juicy fruits pack a flavor and nutritional punch! They are a great source of fiber, which can help with constipation, weight loss, and balancing blood sugar.
Pomegranates have vitamins and minerals, including: calcium, phosphorus, folate, magnesium, potassium, and vitamin C. This fruit also has antioxidant, anti-microbial, and anti-inflammatory properties which can help the brain and urinary tract, boost physical performance, benefit the cardiovascular and digestive systems, and assist in disease prevention.
What ice cream can’t do, pomegranates can!
How to use and eat Pomegranate
You could eat the seeds themselves as a meal or a snack. We like to have it as a breakfast on its own, with nondairy yogurt, or with the Amaranth for Breakfast recipe (subbing the fruit in for the strawberries).
Pomegranate pancakes are also really good and they have a bit more crunch than blueberry pancakes.
For lunch or dinner, some like pomegranate in their salads or in a rice pilaf.
For dessert, we’ve even put pomegranate seeds on vegan cheesecake and made a syrup out of it.
You are only limited by your imagination.
Let us know – after having fresh pomegranate seeds are you too calling them “my precious”? How do you like to eat yours?
onebitewellness 