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cacao nibs

Clean energy snack - Superfood trail mix

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Clean energy snack - Superfood trail mix

As some of you may or may not know I am laid up awaiting my fourth back surgery this month. This one will be a big one and due to some major allergies I can not tolerate pharmaceutical drugs (which I think is a blessing in disguise, albeit a painful one, but still a blessing). Instead I will be employing every ounce of knowledge I have about alternative medicine, healing techniques, and most importantly holistic nutrition to heal and cope through this tough time.

Some think that when you are in a time of physical crisis ( i.e. sick, injured, or even depressed) is a time to turn to comfort foods but I am adamantly opposed to this concept. The time when you are at your lowest is the MOST important time to fuel your body with nutrient dense food to accelerate healing. I also believe that feeding yourself nourishing food at any time is a beautiful way to honor the body you have been given no matter what state it is in. 

Since I can’t do much in the way of cooking I want to show you something I have been eating that doesn’t take much in the way of effort but packs a huge nutritional punch.

Check out this superfood trail mix that requires no cooking at all!

superfood trail mix words

Here is the run down of what each of these foods offer nutritionally to make them “super foods”

  • Cacao nibs/cacao is one of nature’s richest dietary sources of magnesium and is also an excellent source of iron and dietary fiber.

  • Cashews provide an impressive profile of beneficial oils and an ideal ratio of healthy saturated, monounsaturated, and polyunsaturated fats.

  • Pumpkin seeds are a good source of plant-based protein, iron, and trace minerals.

  • Goji berries are a high source of protein, a wealth of antioxidants and over 20 vitamins and minerals.

  • Goldenberries contain a high amount of carotene and bioflavonoids, vitamins A and C.

  • Mulberries contain iron, calcium and vitamin C along with dietary fiber and resveratrol.

Please be conscious of the sources of your nuts and fruits to make sure they are coming from reputable sources (I have linked organic and reliable companies above). I also soak my cashews and pumpkin which removes anti-nutrients (compounds that can interfere with the absorption of nutrients), increases nutrient density, and makes the nuts more digestible. This is optional but highly recommended if you have the time. Instructions are in the recipe below

No matter what state you are in you can add equal parts of each of these ingredients, portion it out in 1/4 cup servings and pack them up in portable containers so you have power food on the go (in the car, hiking, or even at your desk for a late afternoon snack). You can top off your favorite yogurt, smoothie, or salad with this mix or do what I do and make it into a cereal!

Add a 1/4 cup of the trail mix with some plant based protein powder into a bowl and top it with a non dairy milk for an instant and delicious morning cereal. SO. GOOD.

Don’t worry if you don’t have all the ingredients you can make an even simpler version using just pumpkin seeds, cacao nibs, and only one of the dried fruits (mulberries, gojis, or golden berries) and mix those in equal proportions. I pick whatever is cheaper that week to make this and remember to keep your serving size to fit in the palm of your hand because dried fruits sugars have been concentrated in the drying process. I must also add that Nutivas naturals just came out with this same exact trail mix already mixed so you skip buying all the ingredients separately and purchase it here. I will admit its a bit more expensive to buy it pre made but that is for your to decide what will suit your needs best. 

My family will be helping me document my food, supplements, and pain management techniques during my pre and post recovery period on my social media platforms so make sure to follow my journey!

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Superfood Trail Mix

Serves 12

Vegan - Raw - Gluten Free - Grain Free - Dairy Free - Refined Sugar Free

Ingredients

  • 1/2 c Cacao Nibs
  • 1/2 c Goji Berries
  • 1/2 c Mulberries
  • 1/2 c Goldenberries
  • 1/2 c Cashews
  • 1/2 c Pumpkin Seeds

Instructions

  1. Add all the ingredients to an airtight container and store in a cool dry place or portion out in 1/4 cup servings in baggies for on the go nutrition!

Notes

  1. Feel free to not use all three dried fruits, its a personal choice and it boils down to which ones you want to buy or what is most available to you.
  2. I like to soak my nuts and seeds because it removes anti-nutrients (compounds that can interfere with the absorption of nutrients), increases nutrient density, and makes the nuts more digestible.

Here is how I do it

  1. In a large glass bowl or mason jar add the nuts/seeds and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp. Celtic sea salt. Cover with a light cloth for 8 hours (overnight is perfect). Rinse thoroughly and drain. I allow mine to dehydrate in an oven at its lowest temperature until dried (4-8 hours) or in a dehydrator to achieve a crispy texture but they can be eaten right away they will just have a squishy texture.

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Snack Attack!!! Sea Salted Cinnamon Pumpkin Seeds and Cacao Nibs

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Snack Attack!!! Sea Salted Cinnamon Pumpkin Seeds and Cacao Nibs

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I love me a good snack, but I am not willing to throw my whole day of healthy eating out the window for a momentary craving. Luckily, I don’t have to with a high protein, superfood rich, healthy fat filled snack like this one:

  • Pumpkin seeds – high in protein, zinc, magnesium, and a natural anti-inflammatory

  • Cinnamon – helps curb appetite and control sugar cravings

  • Cacao nibs – rich in antioxidants and naturally occurring caffeine for a nice energy boost

  • Sea Salt – naturally alkalizing to the body and rich in trace minerals, and electrolytes

The perfect balance of salt, sweet, crunch, and fat made in minutes!

Let’s get our healthy snack on!!!

Sea Salted Cinnamon Pumpkin Seeds with Cacao Nibs

vegan - gluten free - grain free - sugar free - paleo 

Ingredients

  • 1 cup Pepitas, pumpkin seeds out of shell (soaked and sprouted or lightly toasted, your choice)
  • 1/4 cup Cacao Nibs
  • 2 tsp Unrefined Coconut Oil, melted
  • 1/2 tsp Coarse Sea Salt ( I like pink Himalayan Salt)
  • 1/2 tsp Cinnamon

Optional

  1. 1/2 Tbl Maple Syrup or Raw Honey

Instructions

  1. In a large bowl, add the cacao nibs, coconut oil, (maple syrup or honey if using) and pumpkin seeds and toss until the seeds are well coated in the oil.
  2. Sprinkle, the salt, and cinnamon until well coated.
  3. Try not to eat the whole thing in one sitting ;)

 

 

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Eat Clean on the Go! - No Bake Vegan Protein Truffles

I don’t have time to eat right during the work week because I am glued to my desk or on the road.

You are busy I get it. I hear this all day long from clients. People that eat clean, nutritious foods don’t necessarily have more time, they just manage it differently. Want to know the trick? Packing healthy, non perishable snacks in your bag before leaving the house is going to keep you on track and out of the drive thru. Make a huge batch of these protein truffles, pack up small bags of raw nuts/seeds, and bring some fresh fruit like apples or a banana that is ready to go. Keeping your blood sugar balanced throughout your day and staying well hydrated is going to keep your energy levels up, your brain sharp, and will keep you satisfied until you can sit down for a real meal.

No Bake Vegan Protein Truffles

Yields 14

Raw - Vegan - No Refined Sugar - Paleo 

Ingredients

  • 1/3 cup raw nut butter (sunflower, almond, cashew etc)
  • 1/4 cup hemp protein powder (or plant based protein powder of choice)
  • 3 Tbl Flaxseed meal
  • 2 Tbl Coconut Flour
  • 1/2 C Non Dairy Milk (coconut, almond, rice, hemp etc)
  • 6 Large Dates (pits removed and soaked in warm water for 5-10 minutes)
  • 1/2 tsp cinnamon
  • pinch of sea salt

Optional

  1. 1-2 tsp scoop favorite greens powder, spirulina, chlorella etc

Coating

  1. 2 TBL Unsweetened Shredded Coconut
  2. 2 TBL Raw Cacao Powder

Instructions

  1. In the work bowl of a food processor, add all of the ingredients except for the non dairy milk, cacao and shredded coconut.
  2. Pulse to break up the dates. When they are broken up start to run the motor and stream in the non dairy milk until the mixture starts to become a dough in consistency.
  3. Using a standard ice cream scoop, scoop one ball and split this in half.
  4. Roll the truffle in your hands to form a ball.
  5. Set aside.
  6. Complete this with the rest of the dough.
  7. Roll the truffles in either the cacao or the coconut.
  8. Store in the fridge and eat when you need a snack!

Notes

  1. I like adding greens powder to boost the nutritional content but make sure you add one that tastes good. I like the Amazing Grass brands and some optional flavors that would work in this recipe would be the chocolate or berry flavor.

Some optional nutritious add ins

  1. 1 tsp Maca
  2. 1 tsp Camu Camu
  3. 1/4 cup raw cacao nibs

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