NutraChamps Blog

Tag: recipes

7 Incredible and Easy Protein Packed Breakfast Recipes!

Do you struggle to come up with breakfast ideas to keep you satiated and full? Are you looking for an energy boost from the food you’re eating in the morning rather than feeling lethargic and bogged down? Well look no further, we’ve compiled 7 delicious protein-packed breakfast recipes which are healthy and satisfying. Eating enough protein in the morning not only boosts energy but it also helps to regulate your appetite all day long!

Here are some yummy breakfast recipes you’ll definitely want to try out:

PBJ Breakfast Parfait

PB&J a classic combo that never gets old.. In this PBJ breakfast parfait you’ll get to pair some protein packed yogurt alongside crunchy peanut butter, a homemade berry chia jam, and some granola. This salivating combo will not only keep you full until lunchtime but it will also be reminiscent of those childhood days of enjoying a peanut butter & jelly sandwich.

Tip: Make these parfaits ahead of time and store them in the fridge for a quick grab-n-go breakfast!

Sweet + Savory Cottage Cheese Breakfast Bowl

In the past year, cottage cheese has made a great comeback. Going from a type of cheese that many didn’t talk about to a popular commodity for high protein snacks, meals, and desserts. One of the reasons cottage cheese is a great dietary choice is because it’s lower in calories and high in protein. Cottage cheese is also a great source of calcium! In this recipe, cottage cheese is the base and paired alongside toppings that have a sweet option and a savory option. This breakfast option is a light and healthy way to get your morning protein!

Southwest Tofu Scramble

Vegan or not, this southwest tofu scramble is a tasty egg alternative loaded with spices, onion, bell pepper, and kale! Just 8 ounces of this tofu scramble provides a whopping 20 grams of protein. This tofu scramble isn’t just a great source of protein but also hosts a variety of health benefits including Vitamin A, Vitamin C, and Calcium. You’re going to love how simple it is to whip up this breakfast in the morning, pair this tofu scramble alongside breakfast potatoes or a slice of sourdough bread and you’re set!

Breakfast Protein Bites

This breakfast option is perfect to make ahead as a grab-n-go option throughout the week or as meal prep! They’re made in a 12 cup muffin pan and contain a secret ingredient, collagen peptides powder! These bites are also made with eggs, veggies, and two different kinds of cheese! Quick, easy, tasty, and protein-packed. Not to mention, sneaking the collagen powder in there is quite genius for getting extra benefits for hair, skin, and nails!

Protein Baked Oatmeal

Who says oatmeal has to be boring? This recipe definitely proves that it doesn’t have to be! You’re going to love this recipe if you feel like having “dessert” for breakfast. With ingredients such as old fashioned rolled oats, vanilla protein powder, eggs, maple syrup as sweetener, fresh blueberries, and other on-hand pantry items. This delicious baked oatmeal contains 17 grams of protein per serving! Top it by drizzling some nut butter like peanut butter or almond butter and you’re set.

Halloumi Breakfast Sandwich

This recipe is a twist on a classic egg breakfast sandwich that you’re going to love…adding Halloumi cheese! The entire sandwich is a total of 20 grams of protein all together. Halloumi cheese is semi-soft and has a stretchy and rubbery texture. This cheese has origins rooted in Mediterranean culture and is made from sheep or goat’s milk. It does tend to be quite salty so make sure to limit the salt on all of the other ingredients you are pairing it with in this sandwich. Nonetheless, it’s a delicious combo you’re sure to love and enjoy!

Carrot Cake Oatmeal

You won’t believe just how much this oatmeal tastes like carrot cake, it’s literally dessert for breakfast except healthy! The spices and warming factor from the cinnamon makes it so comforting and it also contains the addition of peanut butter and cottage cheese for extra protein. This oatmeal will be sure to leave you full, satiated, and ready to take on anything in your day with energy!

Getting enough protein for breakfast doesn’t need to be boring, with these flavorful and creative breakfast recipes you’re going to go to bed looking forward to the breakfast you’ll have in the morning!

What did you think of these recipes? Which one would you try first? Let us know in our comments below!

February 16, 2024
My Top 5 Healthy Living Youtubers

I have been living on YouTube since the pandemic hit.

With all this free time at home, I’ve found solace in YouTubers who have found ways to continue to entertain through what is likely the hardest time in their life. Imagine being stuck at home and still finding ways to entertain your subscribers?! It’s not an easy task, and for that, I give YouTubers big props!

I’ve had the time to cycle through many YouTubers and have realized I always came back to the same ones over and over again. Today, I’ll be sharing some of my favorite Healthy Living YouTubers with you. These YouTubers are not necessarily Personal Trainers, nor are they coaches, or Nutritionists or even working in the Health and Fitness field. I found these influencers based off of my needs: I wanted to get inspired by regular, everyday 9-5’ers who live a healthy lifestyle and who thrive off of balance.

Let’s jump right into it! Here are 5 of my favorite Healthy Living influencers on YouTube.

Linda Sun

This 20-year-old Canadian influencer is more than just her workouts. She endorses healthy and balanced eating on her channel. Her channel features fitness, fashion, and lifestyle vlogs, but my favorite part has to be the food.

Because of her Chinese background, she is featured eating a lot of traditional meals, as well as placing a large emphasis on intuitive eating. She also features her family a lot in her videos and her parents and brother working out is what I live for!

She’s extremely motivational, talks about body acceptance, and you can tell she truly enjoys the things she does. I have noticed this mostly in her eating videos and her workout videos. If you want a mix of all of that, watch the video below, which is basically 24 minutes of her encouraging her viewers, giving you a reminder to exercise, eat, rest, and hydrate. And of course, to accept how your body will fluctuate, especially if it changed over the pandemic.

Who it’s for: This channel is great for those who have been stuck in diet culture for a long time or those who feel they aren’t worthy of treats or delicious foods. If you need an encouraging push, need workout ideas, want some fashion advice, or just want to have something playing in the background, her videos are super easy to watch. They’re great for the younger or more mature crowd!

Who it isn’t for: Because I have an addictive personality, I did notice that Linda works out pretty much daily. Her workouts are very intense, even when they include no weights. I do not believe you need to workout to that extent to be able to eat the foods you want and still achieve the body you desire.

If you have a history of body-image issues, she may not be the girl for you. If you feel you workout to burn all the food you eat and can’t actually enjoy your meals, you may want to give her intuitive eating videos a pass.

Keltie O’Connor

Keltie is a ball of energy. With a Bachelor of science and Marketing Major, this Keltie has it all. Not only does she have the brains, but she is also a former Canadian College athlete. Not only does she encourage a balanced lifestyle (which includes lots of sugar and alcohol), but she also backs up her talk wit hlots of scientific research.

Because she lived in Toronto for a period of time, I can relate to a lot of the restaurants and gyms she talks about, which is a nice addition, but she has also lived in Vancouver and Halifax.

I started following Keltie based off her Fitness Challenge videos, Testing Different Diets videos, and Trying Different Celebrity Workouts. Below is an example of her trying out Kylie Jenner’s diet and workout for a week.

Her tagline is: “Don’t forget to pet a dog”. It’s so random, but I never get sick of it!

Who it’s for: Anyone who needs a boost in energy or needs encouragement to get off the couch! This girl’s energy resonates off her and I have yet to meet someone who doesn’t like her personality, her awful puns, and her obsession with tequila. Ok, maybe it’s just me that finds the tequila obsession entertaining. I mean, she calls it her post-workout recovery!

Who it isn’t for: If you’re more of an introvert and don’t like the in-you-face style of video, you may want to skip her videos entirely. She’s pretty outspoken, speaks quickly, and gets down to the science of things, and I think that’s super entertaining and captivating, but I can understand how others may enjoy more of a sit-down video with less theatrics.

Maddyrfitness

Still in her humble beginnings, Maddy is a 23-year-old YouTuber who lives in the UK. She is fairly new to YouTube with a smaller following, but I think influencers like this have a lot more to say than some who have millions of followers.

What I really love about people like Maddy is that they do their research and are able to call people and companies out on their BS. She has called out GymShark for not being inclusive enough, as well as many female fitness influencers who give their followers unrealistic expectations through their workouts and diets.

Although she doesn’t have many videos uploaded, I think this is the kind of athelete who practices what she preaches. I also envy YouTubers who don’t have a set schedule when it comes to uploading videos and simply enjoy uploading content for fun. If I wasn’t so camera shy, it’s definitely something I would have loved to pursue!

Who it’s for: Those who want to support a smaller YouTuber who has lots of potential! As a personal trainer myself, it’s a relief to hear this kind of content from someone else in the fitness industry. Many of the fitness influencers online ted to promise 6-pack abs in 15 minutes or tell you to eat a specific food to burn fat, but it’s just not that simple.

Who it isn’t for: If you’re looking for glam and in-your-face, you’ve come to the wrong place. Maddy is as humble and down to earth as they come. Most of her videos are a sit-down format, fairly short and easy to watch, but you need to sit down and actually listen to catch some of the information she’s throwing at you.

Stephanie Buttermore

I need to preface with saying I’ve followed Stephanie Buttermore for years now. I actually stopped a few years ago because I didn’t like the direction her channel took. Of course, I realize that we all complex human beings. In my hiatus from watching her videos, I realized she went “all in” and that’s when I began to pick up her videos again and enjoy watching her content, but for completely different reasons.

Stephanie has her PhD in Biomedical Sciences and wrote her doctoral dissertation on the early detection screening markers & molecular mechanisms driving ovarian cancer!

She doesn’t back away from food, and actually encourages going all in, especially if you come from a place of yo-yo dieting or having to maintain a certain body due to social media or your job. I can certainly relate, because as a trainer, I often feel like I need to look a certain way in order for my clients to trust I know what I’m doing.

Who it’s for: Stephanie offers a lot more than just workouts and food videos. She has her own merch, tailored Training Programs, and she’s one of the only Healthy Lifestyle YouTubers I’ve seen completely evolve and show their journey through the ups and downs online. If you’re into science-based fitness and nutrition, you should definitely Subscribe.

Who it isn’t for: If you have trouble watching someone eat foods that may be triggering for you, stear clear. Other than her unique dietary needs, I didn’t have an issue watching her content. If you’re interested in the Body Building world, or the science of fitness, you may want to check out her boyfriend, Jeff Nipard’s channel.

Erin Rutherford

She’s a more recent find, and I can’t get enough. Coming from a long bout of disordered eating, it’s taken a while to get out of the yoyo-dieting world and enter intuitive eating. This is where Erin comes in. She isn’t the one who got me thinking into it initially, but she is certainly one of the YouTubers I look up to when it comes to eating guilt-free and simply trying to find joy in learning to cook for myself. That means trying out new flavors, new recipes, and not letting my meals become monotonous and boring.

She’s fairly new on YouTube, and I can’t find much information about her other than her Instagram, but so far, the video titles are pulling me in: “BAKING MYSELF A CAKE BECAUSE I DESERVE IT”, “the desserts i eat EVERYDAY- low key healthy and game changing”, and “SWAPPING DIETS WITH MY DAD”.

She’s quite funny, has a great sense of style, and she makes vegan and vegetarian food look divine. For someone who’s YouTube career started in December 2019, I’m just upset I didn’t find her channel sooner, because it would have helped me pass the time during the pandemic.

Who it’s for: If you’re recovering from any kind of disordered eating, Erin is amazing to follow. She finds healthy ways to cook and bake so that she can enjoy the foods she loves. She doesn’t demonize gluten (or any food, to be honest), and some of her staple ingredients are sourdough bread, avocado, and homemade cookies and cakes. Watching her eat is also weirdly relaxing?! Give it a try and see for yourself.

Who it isn’t for: In typical millenial fashion (I don’t mean to stereotype), Erin does include some edits that are not everyone’s cup of tea, such as changing her voice (so that it’s higher or lower), lots of jump cuts, J/L cuts (when there’s a voice over in another scene), etc. This kind of thing doesn’t bug me, but I can see this being tough for some to follow. With all the editing, she still manages to make her videos pretty raw, in that you see her mess things up, and most of the time she will find a product around her house to replace the intended kitchen utensil (for example: she tries to use a razor to zest an orange!).

Conclusion

These 5 Healthy Living YouTubers practice what they preach! They all live very different lifestyles, but their main message is pretty clear: Eat an appetizing and exciting diet, make sure you move, and make time for the things and those who are most important in your life.

I enjoy following these YouTubers because they remind me that balance is the key to happiness. We may not always feel like it’s possible, but we can strive to find the little bits of beauty throughout the day.

Have you been watching any YouTube videos lately? If so, what kinds do you enjoy and why? I’d love to hear your thoughts on the 5 YouTubers I’ve chosen and if you’ve given their videos a watch!

December 1, 2021
Leftover pumpkin? Here’s 5 cool things you can do with that!
Leftover pumpkin?

Halloween has passed and Thanksgiving is coming up sooner than you realize!

I know for sure I’ve got 3 pumpkins that are going to waste in the next week. They really only look great carved for about a week, and that’s only because the cold weather is preserving them. I wanted to find a way to use what was left of the pumpkin without wasting it: ’tis the season!

Whether you are using it whole, carved, or from a can, here are 5 ways to avoid throwing out pumpkin remains!

1. Freeze it.

Remove your pumpkin flesh from the pumpkin and roast it or throw it into the food processor and freeze it in an ice cube tray to throw into meals later on. If you’re using whole or real pumpkin flesh, roast the pumpkin first by cutting it into sections. Place your pumpkin cut-side down in a baking dish with about a cup of water, and bake for about 90 minutes or until the flesh is tender. Then, simply scoop out the flesh and puree it in a food processor. I like to freeze pumpkin and other hard to cut/prep Winter squash so that I know when I need it, it is already prepped for me! When it’s cold out and I want soup, I just reheat a half a dozen cubes, add spices and vegetables and I have a super quick and easy base for a hearty Winter Squash soup!

2. Post-workout.

Pumpkin seeds are a great post-workout recovery treat. They are high in Zinc, protein, and magnesium. Here’s how I prep them!
1. Remove the seeds from your pumpkin, rinse to get rid of any pulp, then pat dry with a paper towel.
2. Toss with olive oil, salt, and pepper. Feel free to use other herbs and spices like cumin, garam masala, curry powder, cinnamon, cayenne, or chili powder.
3. Roast at 425 degrees for about 12 minutes, stirring occasionally to make sure they cook evenly and don’t burn.
It’s as simple as that! I like to throw these on top of a salad or a smoothie, but you can also eat these as a snack after a workout to keep you satiated before your next big meal.

3. Plant it!

Whether you carve your pumpkin or not, you can place some beautiful annuals into a pumpkin as a planter! Make sure the top of the pumpkin is cut off, remove the seeds and flesh from inside, and set them aside for later. Pack some potting soil into the pumpkin – fill it up about 1/3 of the way up. If you are using a jack-o-lantern, this may be a bit tougher, but still do-able! Place your plant into the pumpkin and fill the rest with more potting soil.\

It’s up to you whether you want to leave this on your porch or plant it immediately into your garden. Pumpkins are great planters because they naturally compost and provide fertilizer for your other plants!

4. Snacks or meals.

I don’t use pumpkin year-round, so when this season comes around, I get super amped up and use it in everything. Because pumpkin does not have an overpowering taste, I love to mix it into sweet 🍬 and savory 🧂 foods. Lately, it has been handy in providing me high doses of tryptophan and magnesium. Tryptophan is an amino acid that regulates your mood and helping you fall asleep easier and more soundly. Magnesium is also great for sleep, but I also rely on it for relaxation of the nervous system, muscle growth, and regulating bowel movements.

If I’m making hummus, I put in a scoop or two (1/2 cup of pumpkin) to add extra nutrients and a different flavor profile. If I want some oatmeal for breakfast, I will make myself a creamy Pumpkin Spice Oatmeal with steel cut oats or rolled oats. Mixing pumpkin with a bunch of seasonal spices warms me up right away and helps me look forward to the cooler months ahead.

5. Face Mask.

No, not that kind of face mask. I mean a mask for your face that helps to hydrate, brighten, fight acne, smooth,and more! Because pumpkin contains vitamin A, C, and E, this mask will help to reduce wrinkles and exfoliate dead skin cells. The zinc and potassium in pumpkin also helps to fight redness. The addition of apple cider vinegar helps to detox the skin and fight acne. Honey locks in moisture, while the egg helps to tighten and lift the skin. It’s the perfect mask for the cooler Winter months.

[one_half_first]

INGREDIENTS:
- 1 small slice of pumpkin (roughly ½ cup)
- 1 raw egg
- ½ teaspoon honey
- ½ teaspoon apple cider vinegar
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DIRECTIONS:
1. If you are using canned pumpkin, add all ingredients into a bowl and mix. If using a slice of pumpkin, throw it all into a blender or food processor.
2. Apply to clean and toned face.
3. Leave on for 15-20 minutes
4. Rinse off with warm water and continue with your usual skincare routine.
[/one_half_last]

Remember: It’s important to patch test these products on your skin before making a mask that you will leave on your face!

Let us know what you end up doing with your leftover pumpkin or squash! We look forward to reading about your unique ideas in the comments below!
November 1, 2021
These benefits can’t be “BEET”
If you couldn’t already guess from the title of this blog post, we’re talking about beets in all their glory! These root vegetables are incredibly nutritious and all-around so beneficial. I’m going to breakdown all the reasons why you should be consuming more beets in your week.

Something I’ve noticed about beets is that either people love them or they hate them, there is really no in between. I just so happen to be a beet lover, and by the end of this blog post I hope to do my very best and convince you why you should adore them too!

In my experience, I’ve noticed that some people steer away from certain vegetables because they have had a negative experience eating them or trying them for the first time. Maybe they weren’t prepared in a way that best showcased their flavour, or maybe they tasted them as an ingredient in a dish they didn’t like. To any vegetable skeptics out there, the first thing I will say is that preparing vegetables in a way that truly allows them to shine is key.

There are plenty of ways to enjoy beets but here are some of my favourite ways to use them (recipes linked below)
- Beet Hummus
- Beet soup, otherwise known as Borchst
- Beet burgers
- Beet falafel
- Beets with goat cheese
I swear some of these recipes are so delicious that they will instantly transform you into a beet enthusiast! Don’t just take my word for it though, try it out! Now that we got some amazing recipes and different ways to use beets out of the way, let’s talk about all the benefits they provide.

Beets are absolutely packed with Vitamins and nutrients that so many of us can benefit from. Here are just a few:
- High in nitrates to provide long-lasting energy
- Loaded with iron
- Packed with fibre to provide relief to digestive turmoil
- Loaded with folic acid
- High in potassium
I think now might be a good time to talk about one of our NutraChamps products called, “Beet Heat” which as you probably guessed, contains beet root powder! All the benefits above can be found in a single scoop of our product!

This is perfect for you if you don’t love eating the vegetable form of beets, but still want to benefit from all the nutrients they have to offer. This product was designed to be easily mixed into your favourite beverages in juice or smoothie form, or it can simply be added to water!

For an optimal mix of powder to liquid, we recommend using a blender or shaker cup. We formulated our Beet Heat with the addition of grape seed extract for its proven ability to boost endurance and stamina by allowing blood to circulate more freely in your body.

Since this blog post is about all things beet related, I thought I’d share some interesting facts that you may not know about this incredible vegetable!
1. When harvested, the entire beet plant is edible including the leaves and stems. These parts of the beet are a great alternative for some of the most popular greens such as spinach, swiss chard, and bok choy!
2. Beet juice has been used as a red dye since the 16th century! Today, many people even use beet juice as a natural food colouring
3. It’s a hangover cure! Betacyanin which is the pigment that actually gives beetroot its color, is an antioxidant. This antioxidant helps speed up the detoxification of the liver. So next time you’re dealing with the morning after a fun night out, grab some beet juice!
Does anyone else feel “beet” from all the talking we’ve been doing about this vegetable? Ok, I’ll stop with the puns now. In all seriousness, I hope you learned something new about beets and maybe even feel more inclined to give them a second chance or keep eating them. Every time I write about the benefits of vegetables, it makes me thankful that we live in a world where so many things that come from our earth are incredibly healthy.

Cheers to health!
August 30, 2021
5 Vegan YouTubers Who Make Plant-Based Cooking Fun for Everyone

Almost two years ago I decided that I wanted to introduce more plant-based, whole foods into my diet.

For someone who didn’t really know where to start when it came to vegan meals, YouTube became my best friend.

I decided to make this lifestyle change because I learned about all the benefits that came along with adopting a plant-based diet. I also began to educate myself on some of the ethical and environmental benefits. With all of this information at my fingertips, making a change felt necessary to me.

I knew this change wouldn’t be easy at first, especially considering I grew up in an Italian family where most meals were focused around meat. What I did know is that I was ready to start making more home-cooked meals, start getting creative in the kitchen, and learn more about preparing plant-based dishes. So I began my search for the best recipes I could find, and let me tell you, what I found certainly did not disappoint!

I have never felt happier about my relationship with food!

I now view food as fuel, nourishment, and a source of joy. I genuinely enjoy cooking and trying new things, and honestly I don’t really miss meat. I don’t consider myself Vegan because I don’t completely restrict myself if I want to have cheese or fish, but eating predominantly plant-based has been life-changing! I have to give credit to the Vegan YouTubers that I found during my recipe searches. It’s because of them that I started to get excited about eating more fruits, vegetables, and legumes from our earth.

I have tested and tried a variety of recipes from the YouTube personalities that I will be sharing with you, and I have to say that both plant-based and non-plant based eaters will enjoy their channels!

Keep on reading if you’re ready to discover some plant-based food channels that you will be blown away by!

1. Pick Up Limes:

I could go on and on about just how incredible this YouTube channel is but it’s one of those things you need to experience for yourself! Let me tell you a little bit about Pick Up Limes.

This channel was started in 2016, by a dietician named Sadia. In 5 short years, this channel has grown to 3.2 million subscribers, and for a good reason. Sadia creates videos centered around nourishing, delicious, easy, and affordable plant-based meals! It’s not just her recipes that are absolutely incredible, it’s also who she is as a human being. Watching a video from Pick Up Limes makes you feel relaxed, cozy, and joyful. Out of any plant-based channel I’ve ever come across, this one has always been my favourite.

Here are a few of the videos I recommend you start with on her channel:

2. Gaz Oakley from Avantgardevegan:

This channel is simply SO cool! Gaz Oakley makes eating plant-based food look like one of the hottest things you can do for yourself and the planet.

Gaz was a professional chef for a number of years before going Vegan back in 2016. He combines his culinary knowledge and love for plant-based food to create amazing dishes that will make your mouth water. On his channel he has a plethora of videos to choose from with some of your comfort food classics, made vegan. I’ve tried a number of his recipes and what I love most about his videos are just how fun they are to watch!

Check these out:

https://www.youtube.com/watch?v=wR2g3jeoLCA

3. Jess Beautician:

I’m not quite sure when or how I came across Jess Beautician’s videos, but I am glad that I did.

Jess has a ton of “What I eat in a day” videos that are simply so satisfying to watch and beautifully done. I can’t quite put my finger on what it is about her videos that are so special, but I think the best way to describe it is that they are simple and effective. Jess also has a lovely british accent that makes listening to her walkthrough the recipes super relaxing and lovely!

I have found so many great lunch ideas from her videos and I’m so certain that anyone would enjoy her recipes, both vegan and non-vegan alike.

4. Rachel Ama:

Rachel Ama is a YouTuber based out of the United Kingdom. She is a lovely lady who truly glows from the inside out.

Her recipes are packed with flavor, dimension, and depth. She makes tons of Vegan recipes, not to mention, some of the best stews I’ve ever tried. She is a new mom and took a bit of a step-back from posting as much on YouTube, but her older videos are absolute gems!

She also has a new cookbook coming out called “One pot: Three Ways” which you can pre-order on her website.

Here are a couple of my favourite videos from her channel:

5. Edgy Veg:

Edgy Veg is one of the OG Vegan YouTube channels that has been around since 2012.

Candace, the face of the Edgy Veg, makes it her mission to revolutionize the way we look at food, eco friendly living, and feminism! What I love about this channel is that Candace often takes something that is far from being Vegan such as salmon or steak, and finds ways to make it plant-based and delicious! A lot of her videos make me think of what the future can look like with food: reducing our consumption of meat and finding delicious, healthy, and satisfying alternatives as a replacement.

I will link to some of her most interesting recipes down below:

Whether you’re fully Vegan or far from it, I honestly believe that incorporating more plant-based and whole foods into our diet is not only better for the planet, but also for ourselves.

I hope you were able to look through some of my recommendations and find some inspiration for your next meal or two! I think a lot of people have a misconception about plant-based food: they think that it’s just raw vegetables with no protein.

To be quite honest, I was pretty skeptical a few years back until I began to open my eyes and research a plant-based way of living. I can say with full confidence that I’ve never been more excited about food! I have tried some of the most amazing and nourishing plant-based recipes in the past couple of years. Maybe this will inspire you to do the same!

Alexia Palmeri is a 26-year-old personal development enthusiast! She looks at life experiences as an opportunity to always learn and grow. Alexia is also a broadcast journalism graduate with a passion and knack for communications and media. She is always on the lookout for new trends on social media and keeps up to date with what’s happening in the world. In her free time, Alexia enjoys socializing with family and loved ones, being in nature, cooking plant-based meals, and discovering new places to dine and adventure!

August 16, 2021
Summer Chill: Iced Coffee with Maca Powder
Iced, iced baby.

I’m not much of a Summer person because I like a nice hot coffee.

Unfortunately, I can’t enjoy it as much in the Summer. However, I’ve done some playing around, and I think I found a recipe that has worked for me just as well as my hot lattes.

This iced coffee provides a great source of energy, even if you use a decaf brew. I’d recommend switching up your coffee from time to time if your body can handle the decaf. It’s great for your body to adapt to something new!

Energy

Coffee isn’t the only thing that will wake you up in this bevy.

Some other energy sources in this iced beverage are Maca and Cacao powder.

Maca is a root that grows in Peru that we want everyone to know about. It can be taken daily for energy, alongside food. It can be eaten as the root itself, but I personally prefer taking it in capsule form so that I can save my calories for other foods I enjoy a little bit more. I cannot deny the benefits of taking Maca on a daily basis. It has been proven to increase libido and can increase testosterone in both men and women. What I find most fascinating is that it is said to help menopausal and postmenopausal women in almost all facets, including decreasing anxiety, insomnia, hot flashes, and depression!

Cacao is also very nutrient-dense. It’s high in antioxidants and nutrients like magnesium (which can help reduce stress), potassium, and iron. Cacao is also high in healthy fats, which helps to keep you satiated. It’s known to boost your energy throughout the day, rather than spike your blood sugar for a short burst of energy. Another perk to cacao is its alkaloid content, a naturally occurring compound found in many plants. It interacts with different neurotransmitters in your body to help you feel good. This is probably why we reach for a piece of chocolate when we aren’t feeling our best.

Milk

I personally no longer drink cow’s milk, as my body doesn’t like lactose or any dairy products produced where I live in North America. However, if you prefer the taste of it or can tolerate dairy, use it as you wish!

I have grown a liking to Macadamia and Oat milk, but I understand that this is not easily accessible everywhere. I would recommend looking for an option that works for you and your dietary preferences.

Many people like to use lower-calorie options, sometimes containing less fat. Keep in mind, lower-fat milk will contain more carbohydrates in the form of sugar. This includes, and is not limited to, any product that has: “reduced calorie,” “light,” “low fat,” on its label.

Be aware when you get rid of one property in a food source, you are likely adding another.

Ingredients:

→ Note: You will need a blender if you want to mix the powders well!
- Instant coffee blend or 1 cup of chilled coffee
- Milk or milk substitute (nut milk, oat milk, or leave it black!)
- Sweetener of choice (optional)
- 1-2 tsp of maca powder (3g-6g)
- 1 tsp raw cacao powder (2.5g)
- Ice
Instructions:
1. Start by placing 4 ice cubes in your blender.
2. Pour your cup of coffee into the blender.
3. Add your sweetener of choice (omit if not using sweetener).
4. Add your Maca and Cacao powder.
5. Optional: Add in a splash of milk beverage or a whole cup if you want more of a Flat White style drink (half coffee, half milk). You can choose to do this after you’ve poured your coffee into a travel mug or Clear glass so that you can see the milk and coffee start to blend naturally. 😉
6. Add more ice cubes to the finished product if you want it extra cold!
7. Sip with a straw or straight from the glass!
Recipe Notes

Depending on what you add to your iced coffee, your coffee could contain anywhere between 10 calories to 200 calories. If you do not add a high-calorie sweetener or any milk, you are drinking a chilled, adaptogenic coffee that will keep you powered up for hours.

If you drink this as a mid-day snack, you may want to add some milk as a boost of protein + calcium. This will add to the calorie content, meaning you do not need to take a break to eat a snack between calls or emails.

If you want an extra boost of superfoods, feel free to blend in extra ingredients such as hemp hearts, chia seeds, cacao nibs, or adaptogenic mushrooms. These ingredients will also add to the calorie content and affect energy levels in different ways. Try adding a little at a time to ensure this blend works for you.

Some sweeteners I would recommend are Agave, maple syrup, 1 date blended into the coffee, monk fruit extract, erythritol, Stevia, or honey. The options are endless. Try to choose an option that will not spike your blood sugar and give you a rollercoaster of energy throughout the day. Some of these sweeteners are 0 calories, and some are quite high in calories but have not been tampered with by humans or machines. I try to choose the option that spikes my blood sugar the least!

Coffee Bonus! Ice can be made of previously made and frozen coffee or espresso if you want to avoid watering down your iced coffee! This will add more zing to your drink!

Let me know if you end up trying this energizing Maca Summer Chill drink and how it went!
August 11, 2021
Maca for Dessert?!
Oh, Maca – the mystical superfood you see in many healthy latte and dessert recipes.

But what is it really? Is it like cocoa? Does it taste sweet? Let’s find out!

Here are some interesting facts about the mighty Maca*
- Maca grows exclusively in Peru at very high elevations!
- It is known as “Peruvian Ginseng” because it’s roots are chunky and for it’s function in helping with erectile dysfunction and boosting libido.
- Maca also contains flavanoids which helps to boost mood and may decrease anxiety and depression.
- Maca is known for boosting energy and may even improve memory.
Rather than relying solely on supplements and vitamins in pill form I want to get supplements that can easily be incorporated into recipes.

Maca Powder is one of those things because I see it often incorporated at boutique coffeeshops and in vegan recipes. Since adding Maca to lattes is pretty common, I thought “why not try making it into a healthy treat!” My husband, David loves ice cream so I thought that perhaps a version of it packed with lots of superfood goodies would be a fun experiment!

I used 4 super simple ingredients:
1. Plain Greek Yogurt: High in protein & probiotics
2. Dark Sweet Cherry: Reduce arthritic pain & stiffness
3. Honey: Heart-healthy and anti-inflammatory function
4. Maca Powder: Energy & mood boost
Instructions:

I used about 1.5 cups of greek yogurt and 1.5 cups of frozen chopped dark cherries with 3 tablespoons or honey and 1 tablespoon of Maca. I blended all those ingredients and poured it into a bowl to freeze overnight.

The next day I scooped some into a cup, added some more cherries on top and micro-planed a raspberry dark chocolate bar to create a nicely decadent layer over everything. The result was very yummy!

I wondered if I would be able to taste the maca, and surprisingly it really shone through the other flavors! On it’s own it’s kind of just earthy and mildly reminded me of powdered mushroom, but when blended with other ingredients, it took on this rich nutty flavor with a hint of cocoa lingering on my palate! I can see maca working really well in sauces like a molè.

This recipe is super flexible and can be adjusted to suit your taste. If you want more sweetness add more honey, if you want more creaminess change the ratio to more yogurt over cherries and then add chopped cherries into the mixture after blending.

If you’d like to try this recipe with the organic maca powder I used you can use my promo GROWANDGLOW at Nutrachamps.com and get 10% off!

To watch how I made this delectable treat check out my short recipe reel HERE! Or click here to visit my blog for more yummy recipe ideas.

*I am an affiliate partner with NutraChamps. While this product was gifted to me my review of NutraChamps products are always honest and shared with integrity.

#growandglow #championyourlife #nutrachamps #macapower #superfoodsnack #easysnackrecipe #easyhealthy #easydessert #glowsquad

My name is Jenn Choi, content creator, and positive mindset coach! My husband and I are parents to 2 cuddly and goofy Pitbulls and are recent transplants to Fort Worth, Texas. I share positive & intentional mindset shifts around life, relationships, and business on my website as well as sharing fun foods, recipes, clean and affordable beauty products & home items, and tricks to consume more wisely, save money, and find joy in what you already have!
August 2, 2021
Black Seed Oil and it’s Natural Beauty Benefits
What is black seed oil?

Its official name is Nigella Sativa.

Believe it or not, black seed oil comes from a beautiful flowering shrub with purple or white-tinged flowers that grow in Eastern Europe, the Middle East, and western Asia:

This unsuspecting shrub produces tiny black seeds that have been used in remedies for thousands of years. Even King Tut used them for healing and protection! Not only does this seed play a big role in our health, but it can also be used in cooking to add a flavor similar to that of cumin or oregano. Also known as black cumin, caraway, or kalonji, this potent seed has antioxidant properties as well as many health benefits:
- Reduces high blood pressure
- Reduces high cholesterol
- Reduces stomach upset
- Decreases asthma symptoms
- Improves rheumatoid arthritis symptoms (orally or topically)
- Can improve sleep quality
- And more!
Let’s focus on the beauty benefits of black seed oil, and how it can change your morning and evening beauty routine! Here are two ways you can incorporate black seed oil topically to improve your hair and skin.

SKIN

When placed topically on the skin, black seed oil (BSO) helps to unclog pores, fight acne, diminish fine lines and wrinkles, and helps fade hyperpigmentation. This whole time, I’ve been buying expensive, harsh products to do that to my skin, when I could have been applying BSO to my face.

“According to the Journal of Dermatology & Dermatologic Surgery, applying a lotion prepared with 10 percent black seed oil significantly reduced the incidence of acne after two months.” – Healthline

It can also help with more problematic skin irritations like rosacea or eczema. It works well when mixed with other natural ingredients like shea butter, ceramides, beeswax, and hyaluronic acid. There aren’t really any contraindications, as you can blend it with almost anything, and it is great for all skin types!

Oil cleansing

What is oil cleansing?

I know, it sounds scary if you already have oily or problematic skin. Researchers are starting to uncover the benefits of oil cleansing and how it can be helpful in removing makeup, soothe sensitive skin, and tame breakouts. I know it sounds weird to put oil on top of your face to clean it, but it’s been shown to work better than traditional face soaps because it helps protect the natural lipid layer of the skin, meaning you aren’t washing away the good bacteria!

In short, putting a nourishing oil like BSO on your skin can lift excess sebum (the oily substance produced by your glands on your skin), clean out clogged pores (blackheads and whiteheads), and helps to remove dead skin cells, as well as pollutants and makeup from your day.

Here’s an easy way to oil cleanse with black seed oil:
1. 1-2 tsp of BSO should be enough. Do not use too much! A little goes a long way.
2. Apply the oil to your dry face. Using your fingertips, massage the oil into the skin for a couple of minutes. This will remove impurities and penetrate the skin. The massage also encourages lymphatic drainage (increasing collagen production and preventing wrinkles).
3. Use a wet face cloth to gently wipe away all the oil. Make sure not to use a rough face cloth; find something soft, and gentle for your skin. Rinse with warm water.
4. Pat dry with a towel and apply your moisturizer as usual to re-hydrate your face. If you have generally oily skin, you may not need moisturizer at all.
Try oil cleansing once a day, or less frequently as a special treatment. I recommend doing this at night to make sure your face is well-hydrated before bed.

HAIR

With the cold weather coming our way, I’m aware that my hair is getting drier and frizzier than usual. I try not to style it in the Winter because I know it will get staticky, and yet I still find my hair is uncooperative and dry! No fear, BSO is here!

Black seed oil is a miracle oil when it comes to hair regrowth. It can also help in hair fallout. Because BSO contains thymoquinone, a powerful antihistamine, it is often used for those who require hair regrowth or who have thinning spots. It’s a great natural alternative to antihistamines prescribed to patients with alopecia, a condition that causes hair to fall out in small patches. For those dealing with dandruff, BSO helps in maintaining scalp health because of it’s anti-inflammatory, antifungal, antibacterial, and antiviral properties! When used for aesthetic purposes, it is an all-around great oil to use in your hair to help hydrate, increase shine, and soften your hair.

Hair Mask

There are a few recipes for hair masks you could use, but it all depends on how much time you’ve got and what you have laying around the house. I personally love this one because I always have these ingredients in the house and I can leave it in while watching a 30-minute show on Netflix.

Ingredients:
- ½ cup of coconut oil
- 1 tablespoon honey
- 1 tablespoon BSO
- Shower cap
I have a lot of hair, so ½ a cup is perfect for me, but feel free to play around with the amount of oil and honey. As long as you remember to wash it out, this mask will rehydrate and make your hair smell heavenly!

Let us know if you try any of these. NutraChamps Black Seed Oil is the brand I’m currently using, but feel free to try different brands so you can find which one works best for you. Look for an oil that is 100% Extra Virgin Black Seed Oil, cold-pressed, unfiltered, and unrefined — with no preservatives, no additives, and no-nonsense.
November 13, 2020
Hearty Boost: Chocolate Maca Energy Smoothie
A smoothie that tastes great and is good for you, too?!

Summer is finally here, and what better way to get your breakfast or snack in than with an easy-to-digest smoothie? This smoothie has enough energy and calories to replace your breakfast, lunch, or dinner. It is also great to have post-workout if you decide to add protein powder. This energizing smoothie is filled with superfoods, such as Maca, Cacao powder, and Hemp hearts to keep you fueled all day or all night.

The Health Benefits

Maca

Maca is both an adaptogen and a superfood. It’s a root vegetable rich in protein, fiber, calcium, magnesium, and amino acids such as glycine and arginine. As an adaptogen, Maca helps to regulate hormone production so that it is neither too high, nor too low. It enhances the function of the hypothalamus and pituitary gland, helping to restore balance to the adrenals. It has a nutty, butterscotch-like flavor that can easily be mixed into smoothies or baked goods for a potent energy boost! Other benefits of Maca include increasing libido for men and women and improving mood and menopause symptoms.

Cacao powder

This is where the chocolate flavor for the smoothie comes from! Cacao is the raw, pure form of chocolate. Made from the fruit of the cacao tree, cacao is minimally processed. Cocoa is one of the most polyphenol-rich foods that is widely consumed in the world. It contains flavanols, a type of phytonutrient found only in plants. Consuming cocoa flavanols improves cardiovascular function and lessens the burden on the heart that comes with the aging and stiffening of arteries. Cacao flavanols can also lower blood pressure, improve blood flow to the brain and heart, prevent blood clots, and fight cell damage. Cocoa powder has a higher antioxidant activity than green tea, making this a pretty incredible superfood to add to your meals!

Hulled Hemp Hearts

Hemp hearts are a superfood, containing high amounts of protein, ranging from 19.5 to 26.9%, and low in carbs/starch, making it a perfect addition to many foods across most diets. They contain plenty of omega-3 fattyacids, which help to boost immunity, stabilize blood pressure, fight inflammation, and help your brain to function optimally. Hemp seeds contain antioxidants that protect against LDL oxidation, a major contributor to heart problems. The amino acids in hemp seeds help to repair and build muscle tissue for those looking to build muscle and maintain it! In this recipe, we use hulled hemp hearts, but keep in mind, you can absolutely replace that with the whole hemp seed. The main difference? Hemp seeds contain a form of insoluble fibre we do not get much of in our diets, so this can be beneficial for those looking to flush toxins from their intestinal tract. Hulled Hemp Hearts have the fibre removed, and are much softer, and to some, more palatable than the former. We’ll leave it up to you!

Ingredients
- 1 cup milk of choice (nut milk, cow’s milk, coconut milk)
- 1/4 cup canned coconut milk (optional)
- 2 tablespoons ground hulled hemp hearts
- 2 tablespoons raw cacao powder
- 1 tablespoon ground NutraChamps Maca Powder
- 3/4 teaspoon ground cinnamon (Ceylon)
- 1 ripe banana (frozen)
- 1 scoop protein powder (optional)
Instructions
1. Add all ingredients into a blender and blend until smooth and creamy. Garnish as desired.
Recipe Notes

If you want an extra boost of protein, you can add a scoop of protein powder, but keep in mind, this will change the consistency of your smoothie. Other great additions are chia seeds, flax seeds, MCT oil or powder, and Collagen. You can also replace the coconut milk with a nut butter to keep the thickness, but add a different flavor profile to the smoothie. The calorie-count and nutrition facts will change depending on which ingredients you use in your smoothie and what you top it with.
June 8, 2020