Tag Archives: vegetarian

Cold Brew Coffee

One of my favourite things to do is listen to Podcasts. I’ve always enjoyed listening when driving or walking the dog, but especially since becoming a mom since my time available for learning has plummeted. Podcasts let me consume content while doing something else! The Balanced Bites podcast is one of my favourites, and it was also the first place I learned about Cold Brew Coffee (a popular brand in the USA is a sponsor).

Fairly early into my coffee journey (I started enjoying a cup daily midway through high school. I blame my parents! lol) I realized iced coffee was amazing. But my favourite was a super sweet fake dessert iced coffee from Starbucks – so not super ideal for health. Then one VERY HOT summer working on a rooftop restaurant in Toronto, I started drinking plain ol’ iced coffee with some milk and sugar. I quickly learned that the best results came from brewing an espresso, chilling it and then turning it into iced coffee – that way it wasn’t watered down like when you brew coffee and try to chill it quickly with just ice! But it also took forethought.

Fast forward to this summer, where my coffee obsession is fairly high (this time I blame the baby. Ha!) and it’s hot. I’m often heading out in the morning when I want my second coffee, and can’t stand drinking hot coffee on a hot day. I tried to make an extra pot in the morning and chill it for later, but it doesn’t usually happen. That’s why DIY Cold Brew entered my life.

Cold Brew Coffee is exactly as it sounds. Coffee that’s been brewed cold, instead of with hot water. There are many reasons for the rise of Cold Brew Coffee – with the most common being the smooth, rich flavour it has combined with the less acidic feeling in the stomach. I like it because it takes 1 minute to prep and allows me to have iced coffee all week! Here’s how:

Homemade Cold Brew Coffee

1. Measure out ¾ cup of organic, fair or direct trade coffee (why direct trade?), ground on the coarsest grind setting you have. I’m sure a high powered blender would work if you don’t have a  coffee grinder. Fine grind = bitter coffee, so make sure it’s coarse! Coarser (like with a mortar and pestle coarse) is better than fine any day!

                                    

2. Dump coarse-ground coffee grinds into a 1L jar.

3. Add 3 cups of filtered water to the jar. It can be cold or room temperature. Secure lid and place in fridge for 12-24 hours. (Note, after making this once, I no longer measure the water because I know that the jar is almost full with the water and grinds combined!) 

4. After desired length of brew (I like 18-24 hours best), remove from fridge, strain into another jar and voila – you’re done! Coffee for the week, or a few days if you are sharing with someone.

Keep in mind that cold brew is MUCH higher in caffeine. So enjoy smaller servings and/or water down with water, ice and your desired milk (I like full-fat coconut milk or grassfed cream). I also like to sweeten with a touch of maple syrup!

My favourite way to enjoy cold-brew is:

  • small cup, filled with ice
  • ½ cup cold brew
  • ¼ cup water
  • 2-3 tbsp coconut milk
  • 1-2 tsp maple syrup

You can also heat up cold brew and enjoy it like a normal cup of coffee! I do this on Crossfit mornings, when I want cup of coffee fast, and don’t want to wait for it to brew. I can have a delicious cup of coffee ready to go in less than a minute!

Are you an iced coffee drinker? Or are you a purest and only enjoy a cuppa joe hot. Share your favourite way for enjoying this delicious vice in the comments below!

 

Fermented Carrots

Fermented foods are a staple in every single traditional culture, and their absence in the typical North American Diet, is likely a major contributor to poor health. I’ve written about gut heath and fermented foods many times on this blog already, so feel free to check out those posts:

Sauerkraut

Kombucha

Coconut Yogurt

Leaky Gut

What Causes Leaky Gut

Healing Leaky Gut 

Sauerkraut was my introduction to fermented foods, and for a lot of people this is an easy add-in to their diet – especially if you like sauerkraut, pickles and olives. However, the combination of fermentation and cabbage can be a little too much for the fermented food rookie. And if you are interested in making your own fermented foods (which I highly recommend for 2 reasons, [1] it becomes inoculated with microbes from your environment and [2] it is a fraction of the price), sauerkraut has a fairly long fermentation period – 3-4 weeks. So instead, I recommend Fermented Carrots.

These are my favourite way to introduce fermented foods to kids and adults alike. A little sweeter for the rookie-palate, and with a 4-7 day fermentation period, they are a great intro to home-fermenting. 

Fermented Carrots

(Option: Garlic Dulse Fermented Carrots)

Ingredients & Equipment

  • 2 lbs carrots
  • 4 tsp fine-ground sea salt, or garlic sea salt (my preference!)
  • OPTIONAL: 1 heaping tbsp dulse 
  • 2 cups filtered water
  • 2 more heaping tsp sea salt, or garlic sea salt
  • jars
  • silicone muffin liners (my preference, but you can get creative)

 

Directions

1. Slice carrots as thinly as possible. I recommend using the slicer attachment on your food processor. (Note: save your carrot tops for making broth!)

2. Add to a bowl, and toss with sea salt, or garlic-sea salt.

3. Optional – add a heaping tbsp of dulse for extra minerals and thyroid support!

4. Toss well. Spoon into jars, packing carrots down as tightly as you can. 

5. Create a brine by mixing 1 tsp salt (garlic salt) with 1 cup of water, and adding to the jars of carrots. Add enough brine to cover carrots completely.

6. Use something to hold the carrots under the water. I like to use my silicone muffin liners!

7. Place in a cool, dark corner of the room, out of direct sunlight. But don’t put them in a closet or cupboard where you can forget about them (learned this one the hard way!). Check on them every day to make sure the carrots are still below the water. If not, add a bit more brine, or push down the muffin liner. Let ferment for 4-7 days. Start checking at 4 days to see if you like the tangy flavour. I usually ferment for 5 days.

 

I love adding a spoonful to salads, or just on the side of a meal. When I was breastfeeding, my favourite snack was to toast 2 pieces of GF bread, spread half an avocado on each piece and top with these bad boys. Delish!

 

 

What’s your favourite fermented food? Have you tried making it yourself? Share in the comments below!

Green Mango Smoothie

Green Mango Smoothie | AmandaNaturally.comI’m going to be honest with you, I’ve never been a big smoothie fan. When I started down my health journey, I had a smoothie every morning for breakfast for about 2 years, then hit a wall and haven’t enjoyed them in years. However, so many people love them, and they are a great healthy option for fast and on-the-go meals, so I’ve always kept them in my arsenal when working with clients.

Recently, smoothies have totally been my jam. This is for a few reasons:

  1. It’s summer, crazy hot and I am 7 months pregnant
  2. My stomach is small so a liquid breakfast allows me to get in more nutrition right now
  3. I have a lot of appointments so I often come back from the gym, have a half hour turn around and am out the door to the chiro or midwives. Or I’m seeing clients of my own. So even though I’m not a big fan of eating on the go (it’s important to relax in order to digest friends!), taking a smoothie in the car has been a life saver some mornings.
  4. It’s hot. I’m hot. Smoothies are cold and therefore taste AMAZING. For breakfast, lunch or dinner. Did I mention I’m hot? (#pregancyproblems)

If you haven’t read my detailed post on How To Build a Healthy Smoothie – go read it now! It also has a recipe for a chocolate smoothie – which is great for moving kids (or adults) over to a real food breakfast when they’re used to sugar-filled ones. 

This recipe for my Green Mango Smoothie has been my go-to this summer. The tropical flavour combination is so delicious, and it’s a great opportunity to get some extra veggies in, as well as collagen protein (one of the amazing nutrients found in bone broth, that is critical for bone/connective tissue development – key for pregnancy, and healing in general)! Not to mention protein when my stomach is feeling small, haha.

 

Choosing a Protein Powder

This can be a bit of a learning process to find your favourite. Here are some of my suggestions:

  1. Collagen Peptides by Vital Proteins – hands down my favourite. No flavour, incredibly good for your entire body (gut, joints, bones, skin, hair, nails – pretty much everything.). It’s often available on Amazon.ca but as of pressing publish on this post (July 14/16), it’s out of stock right now. Alternatively, Great Lakes Gelatin Collagen Hydrolysate is a good option and can sometimes be found at health food stores like Healthy Planet. 
    1. safe on the autoimmune protocol
    2. great for kids
    3. not a complete protein, so not a good post-workout option (at least not on its own), but great as part of a balanced diet that includes whole protein sources like meat, fish and eggs.
  2. Organic, Grassfed or New Zealand Whey – the most bioavailable, easy to use protein, BUT made from dairy. So if you do not tolerate dairy, this is not an option for you. If you do tolerate whey protein, getting a plain, high quality protein is your best bet. My favourite brand is Prairie Naturals because it’s much more local than New Zealand whey, but nutritionally they are on par.
    1. SIDE NOTE: it took me 5 years of strict dairy-free and epic amounts of gut healing before I was able to reintroduce whey protein.
  3. Hemp Protein – I like the Manitoba Harvest brand because they use coconut sugar to sweeten, instead of stevia like most other natural brands (which can be a gut irritant for some). It’s a little grainy, so I often recommend using a half dose in combination with a scoop of collagen.
  4. Pumpkin Seed Protein – the only brand I have seen is Omega Alpha. It’s similar to hemp in that it’s grainy, but it has no other ingredients.
  5. Brown Rice Protein – this is my least favourite, personally, because it tastes like sand to me. But it’s my husband’s favourite. He thinks it’s less grainy than hemp or pumpkin, and doesn’t tolerate whey. His go-to is the Prairie Naturals brand (full-disclosure, he formulates products for them, so has a slight bias towards the company. But he also works for them because he loves their products and values as a company!)

Things to avoid in protein powders:Green Mango Smoothie | AmandaNaturally.com

  • aspartame, sucralose and acesulfame-potassium (all artificial sweeteners)
  • artificial flavours
  • colours
  • pea protein, a common component of most plant-based/vegan protein powders (very cheap, incredibly hard on the gut)
  • soy protein (unless it’s organic, it’s guaranteed to be GMO and covered in RoundUp, not to mention soy can be very estrogenic, which can be useful under the direction of a practitioner, just don’t go it alone)

Green Mango Smoothie

Green Mango Smoothie
Serves 1
Healthy, nutrient dense and tastes like the tropics!
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. 1 cup frozen mango pieces
  2. 1 small banana (or ½ a ripe avocado)
  3. 1 handful of spinach
  4. ¼ cup full-fat canned coconut milk (preferred brand: Aroy D)
  5. ½ tsp vanilla extract (omit for strict AIP)
  6. pinch of sea salt
  7. ½ - ¾ cup water (depending on desired thickness)
  8. 1 serving of protein (approximately 15-25g)
Instructions
  1. Combine all ingredients in a blender.
  2. Blend until the spinach is thoroughly broken down.
  3. Enjoy!
Protein Powder Options
  1. MY FAV: 1 scoop Vital Proteins collagen + 1 scoop Prairie Natrurals whey or Manitoba Harvest hemp
  2. AIP: only use collagen (1-2 scoops)
  3. POST-WO: whey, hemp or brown rice
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