Farmers Market Finds 

Yep, you guessed it! I spent another morning at the Minneapolis farmers market and found some amazing goodies!

  1. Kohlrabi
  2. Beets
  3. Strawberries
  4. Radishes
  5. Garlic Scapes

The usual freshly squeezed 🙂

This is my favorite way to enjoy beets! I roasted them with salt, pepper and olive oil.

Health Benefits of Beets:

  • Folic acid
  • magnesium
  • iron
  • detoxifies liver & gull bladder
  • prevents heart disease
  • immunity booster

Got these for $2! Garlic scapes are the flower bud of a garlic plant. They taste exactly like garlic and can be used in place of it in any recipe.

Health Benefits of Garlic Scapes:

  • boosts immunity
  • anti-bacterial
  • increases absorption of iron
  • antioxidants
  • fights cold and flu
  • lowers cholesterol
  • lowers blood sugar
  • aids in digestion
  • breaks down blood clots
  • reduces the risk of heart attacks and strokes

 

Smoothie of the day #3

Post run pick-me-up! Smoothies are great for a breakfast as well as a snack. I had this before my internship at Spoonriver Restaurant!

  • 1 frozen banana
  • 1 ripe banana
  • Handful of blueberries
  • 2 stalks of kale
  • 1 tbsp. Almond butter
  • 1 tbsp. Chia seeds
  • 1/2 cup Almond milk

Health benefits of Kale:

  • vitamin C
  • anti-inflammatory
  • healthy vision
  • vitamin K
  • potassium
  • antioxidants
  • cardiovascular support
  • lowers cholesterol
  • fiber = detox

Health Benefits of Blueberries:

  • lowers blood pressure
  • Antioxidants
  • lowers risk of heart disease
  • aids in digestion
  • prevents cancer
  • anti-aging
  • boosts memory
  • improves eyesight

Smoothie of the day #2

I ran out of pretty much everything in my fridge so this is what I had for breakfast! Smoothies are great because you can add any leftover fruits/veggies you have on hand.

  • 1 stalk of kale (that I picked from our garden)
  • 1/2 cup Spinach
  • 1 frozen banana
  • handful of frozen blueberries
  • handful of strawberries
  • 1/2 mango
  • 1/2 cup Almond milk
  • Coconut flakes, goji berries and chia seeds on top

It totally matches the grass! 🙂

Roasted cauliflower + Chickpeas 

1) I roasted some cauliflower, cherry tomatoes and red onion with olive oil, salt, pepper and red chili flakes.

  • 375 degrees
  • 20-25 minutes

2) I sauteed some canned organic chickpeas in olive oil with garlic, turmeric, paprika, cumin, coriander, salt and pepper.3) I added my roasted cauliflower to the pan and tossed4) I squeezed over some lemon and added a handful of spinach and basil5) Enjoy

Health benefits of Cauliflower:

  • Vitamin C
  • Vitamin K
  • Aids in digestion – high fiber
  • Fights inflammation
  • Reduces cancer risk
  • Brain & heart health

Health benefits of Chickpeas:

  • Plant based protein
  • Manganese
  • Folate
  • Iron
  • Aids in weight loss

 

 

One-Ingredient Banana Ice cream 

Have you ever wanted to make your own healthy ice cream? Recently I’ve discovered how to make my own simple, creamy and delicious banana ice cream. The only thing you need is a couple frozen bananas!

Directions:

  1. Add frozen bananas (I usually use 3) to a blender or food processor and blend
  2. Occasionally scrape down the sides if needed and keep blending until you get a smooth, creamy mixture
  3. Scoop into a bowl and enjoy (soft serve) or put it back in the freezer to firm up slightly for about 1 hour

You can definitely get creative and make your own combinations of this healthy ice cream. Frozen banana is just the base!

Sometimes I add frozen raspberries or peaches to get a fruity flavored ice cream. You could even add mint leaves and dark chocolate to make your own version of mint chocolate chip ice cream.

It’s so fun to concoct your own recipes. I usually add a ton of toppings: fresh fruit, nuts, granola, chopped dates or honey.

This amazing ice cream has so many health benefits. Bananas are a great source of potassium, fiber and iron. They also give you a ton of energy, so I love eating it for breakfast! You can keep it vegan, gluten free and dairy free.

Enjoy! 🙂


Smoothie of the day #1

Smoothies are a great way to start the day! They are packed with essential nutrients and necessary fiber. They are convenient to take with you on the go and can be prepped ahead of time. It’s also a great way to incorporate more greens into your diet!

I never measure anything that goes into my smoothies and I rarely make the same one twice! I just use whatever fruits and veggies I have in my fridge. There are infinite combinations so get creative!

  • Kale
  • Spinach
  • 1 frozen banana
  • Strawberries
  • Chia seeds
  • Hemp seeds
  • Lemon
  • Water

Enjoy! 🙂

Minneapolis Farmers Market 

I am definitely not a morning person, but in the summer you will always find me frolicking around my local farmers market. Nothing makes me happier than fresh, seasonal produce. I love spending my mornings drinking freshly squeezed orange juice, admiring the most beautiful flowers and discovering new veggies to add to my dinner menu.

Going to a farmers market is a great way to connect with local farmers and find amazing deals on the abundant fruits and vegetables. There are always homegrown goodies and unique finds in every row.

Beauty Benefits of Coconut Oil


I use coconut oil daily. It is easily one of the most versatile products that I can’t live without. I usually use it to cook with, but there are so many other uses! I keep one jar in my kitchen and one in my bedroom.
Holistic Tip #1: always buy unrefined, organic, virgin coconut oil. Any large supermarket should have it!

  1. No lotion? No problem!
    • the medium chain fatty acids act as a natural skin conditioner
    • I use coconut oil after a shower instead of lotion
    • most lotions have harmful parabens, synthetic colors, unnecessary fragrances, and other toxic ingredients. Why put that on your body?
  2. Dry hair Remedy
    • this type of oil works as a great hair conditioner
    • I usually apply a small amount to the ends of my hair after a shower while its still damp
    • it can also be used as a deep conditioner; I take a couple tablespoons of coconut oil, Moroccan oil and ripe avocado and mush it on my scalp for an hour before rinsing.
  3. Out of makeup removing wipes?
    • coconut oil can be a great substitute for any makeup remover
    • it is especially useful when removing waterproof mascara
    • I put a small amount on a cotton pad and gently rub it on my eyes and rinse
    • this is great if you have dry or sensitive skin
    • if you have oily skin or are prone to breakouts, don’t worry! It won’t leave your face feeling greasy
  4. Sun protector
    • coconut oil provides some sun protection
    • many sunscreens have toxic, cancer causing chemicals. Try reading the ingredients list! You’ll be surprised by  how many you can’t pronounce.
    • it protects against environmental and free radical damage
  5. Oil pulling
    • it may sound crazy, but swishing 1 tablespoon of coconut oil in your mouth for 20 minutes has infinite oral benefits
    • it is a natural, holistic way to reduce harmful bacteria in your mouth and improve gum health
    • oil pulling (especially with coconut oil) helps detoxify the body, reduce inflammation, whitens teeth and improves breath
    • make sure to brush your teeth afterwards 🙂