Recipe: 🦄 Pink Unicorn Smoothie ✨

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.

Ingredients

1.5 bananas, frozen

1/2 cup pitaya (dragonfruit)

1/3 cup macadamia nuts

2 cups non-dairy milk

1 scoop vanilla protein powder

Instructions

Place all ingredients into a blender container and blend thoroughly.

Recipe: Honey & Pistachio Rice Pudding 🍚

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 time: 10 minutes

Ingredients

1 cup rice, cooked

1 can coconut milk

1 cinnamon stick (or buy in bulk like we did)

1/4 cup pistachios

1/2 tsp organic honey (optional)

Instructions

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!

4 Beverages for Cozy Weather

The weather here in the Midwest likes to engage in a bit of trickery. Last week, it was sunny and in the 70s and this week, well, it feels like winter. It’s time to pull out the hats and coats as well as the ingredients for making some warming, cozy beverages. Here are some recipes to fit the season:

  • Our Dairy-free Hot Chocolate was a staple recipe nearly every evening last winter. Whether we were reading a favorite book or magazine or watching holiday movies and the Great British Baking Show, hot chocolate was by our side.
  • For those who don’t want to have to choose between hot chocolate and coffee, we have a most excellent collaboration between the two: 5-spice Hot Choffee (choffee being a portmanteau of hot chocolate and coffee)
  • Celebrate with some Peppermint Eggnog! The egg-less, vegan version is included too.
  • Make yourself the Perfect Cup of Tea and head over to cuddle up on the couch. Increase your knowledge of teas and check in with yourself about which one you need.
  • Whichever beverage you choose to warm yourself up or celebrate with, enjoy!

    Why you Need to Eat Honeynut…Squash?!

    Truth be told, the only ‘honey nut’ food item we had heard of, before a couple of weeks ago, was of the breakfast cereal variety. Luckily, one of our favorite organic produce stands at the farmers market added to our lexicon AND our playing with a new, rather cute food in the kitchen.

    What exactly is honeynut squash?

    Honeynut squash is the ‘child’ of butternut squash and buttercup squash. This crossbreeding gives it a flavor and shape akin to butternut squash, but it is sweeter and more the ‘pocket-size’ version of its parent. Perhaps think of honeynut squash as your own personal butternut squash.

    Why you’ll want to eat it

    It’s delicious. As mentioned above, it is sweeter than butternut squash- and spoiler alert! – even more so if roasted. And we haven’t even dove into why it’s great for your health yet…

    What honeynut squash does for you nutritionally

    As with most winter squashes, honeynut squash contains a high level of vitamin A and beta-carotene (which gives it the yellow-orange color). It’s also a wonderful source of minerals such as potassium, iron, copper, calcium and zinc. Known for helping with energy production, B vitamins are in good supply here in this squash too.

    How to incorporate it

    One of the best, and easiest ways to cook honeynut squash, just like butternut, is to roast it. Then you can turn it into caramelized cubes of golden-orange sweetness that can be added to a salad. It can also be added to pasta and even turned into a quick, blended soup.

    Stay tuned! We’ll have an easy, delicious recipe for you coming up in the next few weeks.

    Recipe: DIY Iced Coffee 🧋

    While winter calls for heated beverages to help warm us up, the spring and summer seasons invite a certain coolness to our drinks – whether they be tea, alcohol, or coffee. Get your ice cubes ready for DIY Iced Coffee!

    Prep time: 5 minutes

    Servings: 1

    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.

    Ingredients

    1.5 cups of room-temperature or refrigerated coffee (ideally mold- and mycotoxin-free coffee; we use Purity Coffee – get 10% off at checkout with code “OneBite”)

    1.5 cups of ice

    1/2 cup of non-dairy milk (or dairy, if preferred)

    Optional extras: sweetener (e.g. maple syrup, stevia, sugar), 1/2 tsp vanilla extract, collagen, or a sprinkle of cardamom

    Instructions

    Brew coffee and allow to cool. Pour non-dairy milk and ice into an insulated mug or glass and add coffee. Stir and combine other optional extras as desired. Enjoy!

    Kiwi? Oui Oui! 🥝

    Nope, it’s not about the flightless bird or New Zealanders today – we are all about this tiny, overlooked fruit in grocery store that has so much to offer you. What are its nutritional credentials exactly? Well, here’s a start:

    • It has about twice the vitamin C of oranges, per serving
    • Constipated? There’s more to help than prunes and psyllium – kiwi contains fiber and an enzyme that maybe help move things along, if you get our drift
    • Folate – this B vitamin helps prevent neural tube defects in pregnancies but is also important for building red blood cells and reducing homocysteine levels
    • Antioxidants to help neutralize free radical damage

    A common question is whether one can eat the skin or not. Yes, you can eat the skin. It’s fuzzy and can kind of tickle the mouth a bit, but it has fiber and the skin doesn’t have much of a taste on its own. In terms of the fruit, the texture is similar to that of a banana but with crunchy seeds in the middle (similar to chia seeds). We think these elements come together to create an interesting and sweet snack.

    How to eat kiwis:

    The easiest way is to slice it up and enjoy it on its own.

    We love it in our Red, White & Blueberry Fruit Tart and Spiced Vanilla Chia Pudding.

    How will you eat your kiwi? Share in the comments below.

    “One Bite Wellness to WOW” – In the Client Spotlight

    client spotlight of recognition

    “One Bite Wellness to WOW!”

    “In the past, on many occasions, I would start/sign-up for a program or class, quickly start procrastinating on beginning/keeping up with and/or finishing assignments, therefore I did wonder if working with you would be different? So, I was hesitant to invest the time/money for this reason. Would this be yet another “good intention” gone awry?…

    The results I have achieved have been PHENOMENAL! I called you because my cholesterol was too high and my dr asked me about going on statin meds. In addition, I have been on a diuretic to “control” my blood pressure for about 25 yrs. I felt I could normalize my biometrics without meds, however knew that I needed Accountability and Support to do so.

    Never in my WILDEST Dreams, did I Expect to find : A New Calling: Wellness Advocate/Coach: A New Passion: Cooking ( from scratch) I had never learned to cook. A New Dream: Be a Senior Olympian. These are a by-product of working with you, and Following-Through.
    One has to make the changes, a little at a time ie….one bite…
    I am living the whole-food plant-based lifestyle.
    I am 15 lbs lighter, and my cholesterol has normalized.
    My bp was getting too low and I was tired…..
    Last week, my dr said: “I think your lifestyle has kicked in” you DON’T need this medicine anymore……You are really doing the work! Congrats….keep going. I just hugged her……and grinned for 2 whole days.
    25 YEARS…..ON SOME DOSAGE OF THIS MEDICINE!
    Long enough to raise a child!!!! I am Thrilled…..NO MEDS!
    I will need to update my wardrobe…..all my clothes are Too Big!

    I love your “presence”, listening, reflecting back and your unequivocal SUPPORT! I Know that you live a healthy lifestyle, and that you care that I too live a healthy lifestyle. You’re in my corner!

    I loved that we chatted about career….did not expect that, nor did I expect to Want to pursue another career, at this point (semi-retired). I feel compelled to pursue wellness advocacy for the benefit of  us “baby boomers”

    My whole mentality has changed. I am becoming More of who I came to Earth, to Be.

    As I’ve released weight, I have stopped “hiding” from myself and others.
    I am healing emotionally from earlier hurts, because I am taking better care of myself, eating good food, exercising, relaxing, and resting, when tired.
    I rarely eat out anymore, and I used to go to a fast food place every other day
    I was happy with our sessions and your prompt follow-up. Loved being able to connect in person, and/or by phone. I’m just Thrilled with my results.

    As I said earlier, You are Your Clients’ “Champion”
    You are Supportive, and of course, as a great coach, you guide a person to find their own Truth. You recognize that great potential within each person.
    You are Authentic, Prompt, and Keep your Word!

    I Totally Now Realize the VALUE of Having a Great Team and How Important it is to Invest in One’s Health. Without good health, the Rest doesn’t seem that important. Also, if you had not shared the recipes and encouraged me, I might never have tried to cook……..what a loss that would have been…..It is my New Spiritual Practice! I get great ideas while cooking…..in the silence and joy of seeing a new creation….from a few or many different ingredients.”

    Blessings of Abounding Health
    Jasianna
    Client, Foundations of Health Graduate

    ——————————————————————–
    In just a few short months, Jasianna has changed her whole life. She decluttered her home and her old habits of candy, fast food, and junk food as she added in more cooking, physical activity, and a new career. We are certain that, with her determination and follow-through, she will qualify for the senior Olympics and look forward to watching her shine!

    Our mission on earth is to help guide others on their life paths. Every time we see a client after they’ve tweaked a couple of recommended changes such as drinking less juice/soda/alcohol, getting better sleep, adding in (fun!) physical fitness…we see the changes in their eyes, face shape, energized speaking and livelier movements…and then we hear about how their clothes are fitting better, they enjoy cooking, their friends and family telling them how fantastic they look, and we share in your happiness.

    Also, during one of our sessions, Jasianna mentioned how her doctor, the nurse, and friends were exclaiming how fabulous she looks…and how she appreciates herself. “Everyday after my shower, I look at myself in the mirror…I see my arms…waist and I can see the difference. I look fabulous and I’m really proud of that.” If only everyone could experience that same sentiment upon seeing themselves naked, especially those 60+ years old!!

    To our clients:
    Honestly, we just love you guys. We brag about your successes as if we were your parents :D. Thank you for trusting us to guide you on your journey and letting us celebrate with you; it is pure joy.