RECIPE: Peanut Butter Granola

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Making granola at home is fun and easy! I love getting to choose ingredients I can feel good about and make preservative free, extra love-filled granola.

Ingredients

  • 1 cup rolled oats

  • 1 cup flax meal

  • 1/3 cup peanut butter

  • 1 cup chopped nuts and seeds (I like to use slivered almonds, pumpkin seeds and walnut pieces.)

  • 1/4 cup hemp seeds

  • 3 tbsp maple syrup or coconut sugar

  • 1/4 cup coconut oil

  • 1 tsp vanilla

  • 1 tsp cinnamon or pumpkin pie spice

Directions

Preheat the oven to 350F. Line a baking sheet with parchment paper.
In a small saucepan, heat the coconut oil, peanut butter, and sweetener of choice. Once melted and combined, remove from heat and add vanilla.
In a large bowl, mix together the remaining dry ingredients.
Pour the mixture into the large bowl and combine well.
Add up to 1/4 cup water to mixture until clumps begin to form.
Spread mixture evenly onto baking sheet and bake at 350F for 20-25 minutes until mixture crips. Feel free to remove from the oven to stir the granola once halfway through baking.
Once crispy, remove from oven and allow to cool completely.
Store in an airtight jar.

RECIPE: Magical Morning Matcha

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Matcha is a green tea powder that is antioxidant rich and loaded with L-theanine, which helps to reduce stress and anxiety. It also helps to boost memory and concentration and enhance immunity! In my experience, although it’s caffeinated, matcha has a smoother increase in energy than coffee. I’m not a regular matcha drinker, but here’s my go-to recipe for a morning pick me up.

Ingredients

  • 1/2 tsp matcha (I prefer Matchaful)

  • 1/2 cup milk or non dairy milk (my all time favorite is NotMilk)

  • 1/2 cup hot water

  • maple syrup to taste

  • 1/2 tsp tahini

  • optional superfoods: 1/2 tsp lucuma, 1 tbsp moringa, 1 tbsp cordyceps or maitake mushroom powder (optional)

Directions

Whisk the matcha with 2 tbsp of water using a bamboo whisk. (If that sounds like too much work, you can skip this step.) Add all of the ingredients into your blender and blend until creamy. Service with a dash of cinnamon or sprinkle of rose.

RECIPE: Dairy-Free Avocado Ice Cream

Originally published on Parsley Health.

Meet my famous avocado ice cream.

A simple, non-dairy ice cream that’s thick, creamy, and delicious.

In previous posts, we’ve shared healthy desserts to satisfy your sweet tooth, including our healthy chocolate, and our spiced chocolate pudding. Today, we’re sharing a new take on a dairy-free ice cream recipe filled with good for you ingredients including coconut milk, rich in medium chain triglycerides (healthy fats), avocado, which is an incredible source of fiber, and cacao, a superfood full of antioxidants and magnesium. This avocado ice cream is thick, creamy, and perfect for warmer days.

What’s wrong with good old dairy ice cream?

Dairy is not a problem for everyone, but 3 out of 4 humans are genetically unable to properly digest milk and dairy products. Some folks are flat out lactose intolerant, and gastrointestinal distress will keep them from avoiding ice cream at all costs. For others, dairy can sneakily affect sinuses, post-nasal drip, energy, weight, acne, and even cause headaches.

What’s so great about avocado ice cream?

COCONUT MILK is a combination of coconut water plus coconut meat that is contained within the shell of the fruit. This substance is full of a medium-chain fatty acid called lauric acid that is easily absorbed and used by the body. This type of healthy fat is shown to help lower cholesterol levels, improve blood pressure and prevent heart attacks and stroke. As a bonus, lauric acid is also antibacterial and anti-viral.

Coconuts also contain minerals such as manganese, copper, phosphorus potassium, and magnesium. These can be useful in keeping blood vessels healthy, flexible and free from plaque. In addition, magnesium can help to combat stress and muscle tension while still aiding in circulation.

AVOCADOS are a source of monounsaturated fats, which are shown to regulate blood sugar levels and lower insulin resistance. Oleic acids are a specific type of monounsaturated fatty acid in avocados which can help improve memory and brain activity.

In addition, avocados contain 25 essential nutrients, including 2-3 times the potassium as one banana. Potassium is the third most abundant mineral in the human body and can help reduce the risk of stroke, high blood pressure, heart and kidney disorders as well as anxiety and stress. It helps to support metabolism, water balance, and the nervous system.

Avocados contain polyphenols and flavonoids, which help reduce inflammation, as well as leutin and zeaxanthin, which help support eye health, and many many other vitamins and minerals that support proper function of the body’s systems.

RAW CACAO is rich in magnesium, which has hundreds of functions in the human body. Magnesium helps to support glutathione production, relax muscles, improve brain function and also assists in metabolizing glucose. It’s also been shown to aid in mood regulation and promote focus by influencing neurotransmitter function.

Ready to try it?

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Dairy-free avocado ice cream recipe:

INGREDIENTS

  • 1 ripe Haas avocado

  • 1 can of full-fat coconut milk

  • ¼ cup raw cacao

  • ½ tsp vanilla

  • pinch of salt

  • 3-5 drops stevia

  • ¼ cup sweetener of choice (coconut or date nectar are great choices), add more to taste

  • Optional add-ins: carob chips, cacao nibs, coconut flakes.

DIRECTIONS

  1. Remove skin and pit from the avocado.

  2. Place all ingredients into the bowl of a food processor or into a blender and process until smooth.

  3. Transfer mixture into a freezer-safe container and place in the freezer.

  4. Leave for 1 hour. After 1 hour, whisk slightly every 20 minutes for 3-4 hours until it has reached the desired firmness.

  5. Enjoy!

Wellness Hacks for the Holidays

We all want to be the best versions of ourselves in all situations. We want to shine professionally, be #couplegoals, support our communities, have a movie star bod and feel like a million bucks too.

But let me break it down for you. Health is wealth. Without a strong mind and body, you are crippled from being peaceful or happy, let alone crushing all of the aforementioned goals. Health means

  • eating well (try a majority plant-based whole food diet)

  • sleeping well (some basic tips below)

  • managing your stress (yoga and meditation FTW)

  • exercising and recovering well (whatever makes your body feel good!)

  • having meaningful connections with others and being a participatory member of a community (#onepeloton makes that last part easy)

Honor your body and mind as best you can. If you don't show respect for yourself and your health, how can you expect it from others?

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Here are 3 hacks to get you through the season:

  • Get some sleep. I've said it before, and I'm glad that more and more research is showing just how incredibly important it is prioritize sleep. Try to stick to a consistent sleep/wake schedule. Finish eating 2-3 hours before bedtime. Avoid screens (blue light) after 7pm. If you want to get nerdy about it, get an Oura ring to help you measure what works and what doesn't work.

  • Be kind to everyone, always ... but guard your time and energy. The governing text of yoga, the Yoga Sutras, suggests that we cultivate friendship and delight towards those who are happy and virtuous, compassion for those who are unhappy, and disengage with those who are harmful. Translation: just because you are home for the holidays does not mean you have to catch up with every "old friend" you have. Prioritize people who prioritize you - the true friends and family with whom you will have lifelong bonds. The people you surround yourself with have a real impact on your self-esteem, habits and world view. If someone triggers negative thoughts or feelings, tell them you're busy and move on.

  • Don't forget to play! Life is short - don't take yourself (or anyone else) too seriously. Read a comic - or at least the Sunday Funnies (I grew up on Calvin & Hobbes,) catch a comedy special on Netflix (Hasan Minhaj ILY,) or have a game night with your friends and family (maybe skip Monopoly.)

BIG NEWS!

I am absolutely THRILLED to announce that I am joining Peloton as one of the premiere yoga instructors!

My community is incredibly important to me, and I am SO excited that mine is growing. My heart is literally exploding because yoga + community mean so much to me and I CAN'T WAIT for you to come to class and get to be a part of it!

Join me in-person for class at the new Peloton yoga studio at 152 Christopher Street. You can find my schedule HERE, and sign yourself up -- or feel free to email me if you'd like to try out a class as my guest.

I miss you all and I would LOVE to see you in class. If you aren't in town, Peloton Digital is launching on 12/26, and you'll be able to take my classes LIVE along with me, or on-demand at your convenience.

My very first live class is on 12/26 at 8:30am. The first 14 days on Peloton Digital are free - so download the app and join me!