Electrolyte Lemonade

First, THANK YOU so much for your emails, messages and texts in response to last week's post. This was something I was nervous to share, and the positive and supportive response has been amazing.

On a lighter note, today I'm popping in with a quick, super refreshing summer drink recipe. I've talked about the importance of staying hydrated before and now that the sticky summer weather is upon us (at least for my US friends!) getting plenty of water and electrolytes in is even more crucial.

Oh yeah, electrolytes! What are those little guys anyways? An electrolyte is a substance that produces an electrically conducting solution when dissolved in water. Sodium, potassium, chloride, calcium, magnesium, and phosphate are examples of electrolytes. Electrolytes play a role in some key bodily functions including:

  • help keep blood pressure levels stable

  • assist with nerve signaling

  • reduce anxiety

  • support muscle contractions and proper heart rhythm

  • bone building and strength

  • and MORE!

That all being said, it's important that we've got the proper balance of electrolytes in our bods. The main way you loose electrolytes is through sweating, which most of us do more of in the summer.

Now you DON'T need to go out and buy a bunch of Gatorade (it's packed with mostly sugar anyways!) - there are plenty of natural ways to replenish your body's electrolytes.

Here are a few natural ways to replenish lost electrolytes, naturally:

  1. Eat a potassium rich banana

  2. Drink some delicious coconut water

  3. Add a dash of quality sea salt to your water

  4. Take a magnesium supplement


You can also make yourself this delicious electrolyte lemonade! I've been making this drink a lot the past few days and I've noticed that not only am I less hungry, my sugar cravings have gone WAY down and I'm sleeping so much better. Now that's COOL!

Electrolyte Lemonade


Ingredients:

  • Filtered water

  • Juice of 1 lemon (or lime or 1/2 of a grapefruit)

  • Generous pinch of pink Himalayan sea salt

  • A few drops liquid stevia or 1 tsp raw honey

Instructions:

  1. Fill a large mason jar (32oz) or water bottle with filtered water.

  2. Add freshly squeezed citrus juice, sea salt and stevia (if using). Taste and add more juice or stevia if desired. Note: if you use honey, you'll want to dissolve it in a little bit of hot water first.

  3. Drink up!

 

 

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No-Bake Almond Butter Cookies

Because it's that time of year when it's WAY to hot to turn on the oven (especially if you live in a studio apartment, like me!).

I made these easy "cookies" for my 4th of July BBQ and they were a huge hit! Naturally sweetened with coconut sugar and packed with nutrient dense foods like almonds, oats, and coconut oil, these are a treat you can feel good sharing. Not to say there is anything wrong with saving them all for yourself... ;)

No-Bake Almond Butter Cookies // vegan, gluten free, refined sugar free, no bake

inspired by this Minimalist Baker recipe

Ingredients:

    •    1/2 cup coconut sugar (I used Sweet Revenge coconut sugar)
    •    2 tbsp unsweetened almond milk (or other non-dairy milk)
    •    3 tbsp melted coconut oil
    •    1 tsp pure vanilla extract
    •    1/2 cup natural almond butter
    •    2 tbsp coconut flour
    •    1/4 cup slivered almonds
    •    1 cup gluten free rolled oats
    •    Pinch sea salt
    •    1/4 cup raw cacao nibs or chocolate chips (optional, but SO delicious)

Instructions:

  1. Mix together coconut sugar, almond milk, melted coconut oil, vanilla, almond butter, and coconut flour (you can use a food processor or blender, or mix by hand). The mixture will be VERY sticky, like caramel.
  2. Add in and mix by hand slivered almonds, oats, sea salt and cacao nibs.
  3. Scoop by tablespoon with cookie scoop onto baking sheet lined with parchment paper. Place in fridge or freezer to firm up (about 20 minutes). Enjoy!

 

Have you been baking, and cooking, less now that it's hot out? What have been your go-to meals, snacks, and treats these days? I'd love to hear in the comments below!

Apple Pie Bites!

These bites taste like apple pie, but are healthy enough to enjoy as a snack or even for breakfast. Made of nuts, dates, and dried fruit, they will give you a natural energy boost and satisfy even the strongest sweet craving.

Apple Pie Bites // vegan, gluten free, refined sugar free

Ingredients:

- 1 cup raw cashews

- 1 cup roasted and unsalted almonds

- 2/3 cup unsweetened dried apples

- 1 cup pitted medjool dates

- 2 tsp cinnamon

- dash nutmeg

- 1 tsp pure vanilla extract

- generous pinch sea salt

 

Instructions:

1. Add the nuts to your food processor or Vitamix and pulse 3-5 times (so nuts are broken up but not completely pulverized). Add all other ingredients and blend well.

2. "Dough" will be sticky and should hold together when pressed between your fingers.  Roll into bite-sized balls or press into a parchment paper lined pan to make bars. Enjoy immediately or keep in the fridge for up to two weeks. You can also store in the freezer for a longer period of time (although, they never last that long in my home!).

Note: For a lower sugar option, replace the dried apples with unsweetened flaked or shredded coconut. They won't taste like apple pie (obviously) but they are still delicious!

Miso Sesame Sweet Potato Salad

This recipe was inspired by a side dish served at Teaism in DC. Teaism is a cozy tea house around the corner from the yoga studio where I did my 200-hr yoga teacher training back in 2013. I remember during breaks we would drop in for bubble tea, salty oat cookies, and these incredible miso glazed sweet potatoes.

What's miso you ask? Miso is a paste made from fermented soybeans and barley or rice malt. It's super salty, and adds a unique "umami" taste to any dish (a flavor that most standard American diets lack). And since it is fermented, it's super good for your gut health (it contains those good-for-you probiotics you hear all the yogurt companies talk about).

Upon leaving DC, I knew I had to recreate the recipe myself. Lucky enough, I found a similar recipe online so I simply had to "upgrade" it - swapping coconut oil for canola, and medjool dates for sugar.  Be warned - the miso-sesame dressing is seriously addicting. But don't worry! The recipe below makes MORE than enough dressing, so you can safely pour it on anything and everything. ENJOY!

Miso Sesame Sweet Potato Salad // vegan, gluten free, soy free, refined sugar free

Ingredients:
    ⁃    1 lb sweet potatoes (I have also made with butternut squash)
    ⁃    Coconut oil (for roasting)
    ⁃    1/3 cup miso (yellow or white)
    ⁃    2/3 cup tahini
    ⁃    1/4 cup mirin
    ⁃    1 cup water
    ⁃    3 medjool dates
    ⁃    Sesame seeds (optional, for garnish)
    ⁃    Arugula (optional, although I think it pairs nicely with the sweetness of the potato)

Instructions:

1. Roast your sweet potatoes: Preheat over to 425. Cube sweet potatoes (or squash), toss with coconut oil, and roast until beginning to soften (about 30 minutes)
2. Make the dressing: add all remaining ingredients to high speed blender and blend until smooth and well combined.**
3. Assemble: Let sweet potatoes cool and then generously drizzle with miso sesame dressing. Serve over a bed of greens and sprinkle with sesame seeds if desired.

**Note: This will make MUCH more dressing than you need for the potatoes. Trust me, you will not be upset about it - this dressing is addicting and you will find yourself wanting to put it on everything, not to mention eat it with a spoon.

Treat yourself with these three sweet recipes!

Let's wrap this month up on a sweet note shall we?

Healthy doesn't have to mean deprivation, or totally giving up on desserts and sweets. It simply means finding better for you versions that taste great AND make you feel great. Yup, it's possible, and if you've been hanging out with me for a while you know it's something that I specialize in ;)

This week's tip: Find "upgraded" versions of your favorite sweet treats so that you can indulge with ZERO guilt (or belly aches).

Here are some easy recipes for you to start with:

- Love ice cream? Try Banana NICE Cream
- Craving a candy bar? Grab yourself a Stuffed Chocolate Date
- Cookie monster? Reach for one of these Raw PB Cookies (so healthy you can have them for breakfast!!)

Practice this: What's one treat you can "upgrade" this week? Maybe you use one of these recipes, or find one of your own, but commit to making ONE small shift this week. And let me know how it goes! Post a picture on social media or share in the comments below! I can't wait to hear how you TREAT YOURSELF!