Why I stopped drinking smoothies – 4 recipes

Why did I stop having my morning smoothie every day?
Well my friends, I’m going to be annoying and answer that question with another question…

HAVE YOU EVER HAD A SMOOTHIE BOWL!?

If you have, you would know that it’s like eating sweet and crunchy bowl of heaven.
If you haven’t, think about eating the best bowl of cereal of your life, except the milk is sweet, tastes like your favorite fruit and is super super nutrient dense, and the cereal is crunchy and delicious and has none of the processed garbage found in a lot of “healthy” supermarket cereals. After having a few good smoothie bowls, they became my new morning ritual. They are like smoothies on steroids.

Although I still love to sip a smoothie through a straw on mornings when I don’t have as much time (you can do so many things with a smoothie in hand #multitaskwin!), it’s great to change it up sometimes.

READ ON FOR 4 SMOOTHIE BOWL RECIPES & WHY I LOVE THEM…

Here are a few reasons why I LURRRVV me a smoothie bowl:

  1. They are EXCITING if you’re scared of ‘boring’ health foods! – When you’re starting out eating healthy but find healthy foods boring or scary, smoothie bowls are a great way to spice things up. I was getting tired of having a smoothie in the winter time because it was cold, and that’s when my love for smoothie bowls was born.
  2. They are NUTRIENT dense! – You can pack so much god stuff into them. Get your daily dose of greens in before 9am by blending your favorite fruit with some spinach. Blend in your favorite supplement or health food powder.. You can also top the bowl with chia seeds, flax seeds, nuts, whole grains, berries etc to get a huge dose of healthy fats, protein, antioxidants … AND THIS IS ALL AT BREAKFAST TIME! You are fueling your body and setting yourself up for a win.
  3. They’re easy – blend, dump, sprinkle – I don’t mean that you should go number 2 in the middle of making your breakfast.. I mean that making a smoothie bowl is so easy. Blend you fav fruits and veggies, dump it in a bowl, and sprinkle it with exciting toppings! Blending with a Nutribullet also makes for really fast clean up. All you have to do is rinse the Nutribullet cup with water and leave it on the sink to dry.
  4. They are VERSATILE – You can make them whatever you want them to be! Add only your favorite fruits and veggies. Don’t add what you don’t like. Top with bananas and buckwheat or don’t top with bananas and buckwheat. It’s up to you. You’re the boss.

 

So with that said, here are some of my favorite, easy smoothie bowl recipes!

PEANUT BUTTER JELLY TIME!PBJ

This smoothie is inspired by my boyfriend. He is obsessed with PB2 (peanut butter powder! It’s great becuase it has far less fat than peanut butter) and piles it on his smoothies. One time I tasted it and it reminded me of PB&J so I came up with this recipe!

Blend in a Nutribullet or blender:

  • 1/2 cup frozen blueberries
  • 1/2 cup frozen raspberries
  • a few fresh strawberries
  • 1 large chopped pear
  • 1/3 cup of water, coconut water, or juice (or more if needed)

Top with:BPL-00235-1

  • 1 tbsp of PB2 powder mixed with 1 tbsp of water to make a paste OR natiw5qJNbwNFx-B-ZxO39gu0_r80ddMlZEY1Zene-M90Iural peanut butter
  • 1 tbsp of chia jelly! This is made with chia seeds and berries. I posted a full recipe a few weeks ago here.
  • Coconut flakes and your favorite nuts

 

TIP: Don’t add too much liquid all at once to your smoothie bowls! You dont want them to be soup! You want it to still be thick so you are able to eat it with a spoon.

GET YOUR GREENS!Photo 28-12-2015, 12 40 58 PM

The most satisfying thing is getting a good percentage of your daily intake of greens before you’ve even left the house in the morning! That is why I have a green smoothie bowl almost every day. Here’s my favorite recipe:

Blend in a Nutribullet or blender:

    • 60g of fresh baby spinach
    • 1 small-medium cucumber
    • 1 1/2 frozen banana (fresh banans is good too but won’t make it as thick)
    • 1 fresh or frozen mango OR 1 pear if it’s not mango season
    • The juice of 1 lime
    • 1/4 cup water or coconut water (or more if needed)
    • optional: 2 tsp of lucuma powder or 2 tsp maca powder (maca adds a great malty taste to smoothies and has great benefits to hormonal system, has all essential amino acids and it great for energy!)

Top with:

  • Loving earth activated buckinis (these are super crunchy like cereal, but you can also opt for regular buckwheat. The texture is just a little different)
  • Your favorite berries for lots of antioxidants!
  • Chia seeds

 

BANANA ICECREAM DREAM!Photo 28-09-2015, 1 52 56 PM (1)

There’s nothing greater than banana icecream. This smoothie bowl is perfect for weekends when you want a tasty treat breakfast… but it’s still super healthy and so good for you!

Blend in a Nutribullet or blender:

  • 2 1/2 large frozen bananas (or more for a bigger bowl!)
  • 1 tbsp of your favorite nut butter
  • 1 tsp Coconut Magic Coconut sugar
  • Some vanilla powder or vanilla essence
  • Optional: 1 tsp of  maca powder  for energy and nutrients
    If you want a chocolate icecream bowl: ADD 1/2 TBSP CACAO POWDER!

Top with:

  • Loving earth activated buckinis (these are super crunchy like cereal, but you can also opt for regular buckwheat. The texture is just a little different)
  • Coconut Magic Coconut flakes
  • Your favorite berries for lots of antioxidants!

 

CHERRY DELIGHTPhoto 14-12-2015, 9 41 33 AM (2)

This is my tribute to stone fruits! We all love mangos, peaches and cherries. Imagine if they were all combined in 1 smoothie!!!! YES PLEASE!

Blend in a Nutribullet or blender:

  • 1 Mango
  • 10 pitted cherries
  • 1 large or 2 regular yellow flesh peaches
  • 1/2 cup frozen raspberries or frozen mixed berries
  • 1/2 cup coconut water or regular water

Top with:

  • More cherries or slices of mango or peach
  • Coconut Magic coconut flakes
  • Flaked almonds for crunch
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A variation of this recipe with bananas and cranberries instead of cherries

CLICK TO SHOP FOR INGREDIENTS:

(Use Made Whole coupon code “JWV697” on iHerb.com for $5 off your order!)

Powders:

wheat grassbarley grassmacacacaoPB2

Toppings:

coconut flakesbuckiniscoconut sugarHTW-00309-1IHERB CODE 2

The Nutribulllet

nutribullet
I couldn’t live without this baby! Get one here!

 

 

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4 oils for beauty that AREN’T coconut oil

There’s a big band wagon and it’s name is COCONUT OIL.
I’ll be the first one to admit I love it and use coconut oil on a daily basis (I swear by it to remove my makeup every night, and even the occasional oil pulling) but I can’t help but voice my inner Gretchen Weiners – why should coconut oil get to stomp around like a giant while the rest of the oils try not to get smushed under his big feet? Other oils are just as good as coconut oil, people totally like other oils just as much as they like coconut oil!

So this blog post is going to be about all the other oils I use regularly and LOVE maybe even a little bit more than coconut oil, but that don’t get enough of the spot light. These oils, combined with a healthy diet, have helped me get the clearest skin I’ve had since I was a kid.

Disclaimer: I’m not an oil, skin or hair expert. I’m just sharing my experience after over 2 years of using these oils regularly. Every body is different and you might have a different experience using these products, but hopefully my experience helps you!

TMI Disclaimer: Like all other revolutionary ideas, the idea for this blog post came about in the shower, so I’m totally writing this blog post in towel.

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My top 4 oils for beauty:

Pure rosehip oil
I love this for clear skin! Rosehip oil contains natural Retinol Acid, which is vitamin A.  Vitamin A helps with skin cell regeneration, making it a good option if you’re looking for anti-ageing benefits. I originally bought this oil because I had an annoying dry patch on my cheek that wasn’t going away. I thought that the vitamin A content (which helps with more rapid renewal of skin tissue) would help. Sure enough, after a week or so of using rosehip oil my pesky dry patch vanished. HOORAY! Needless to say I’ve been using it ever since. If you want more info, you can read more about it here.

I use the Life-flo Pure Rosehip Seed Oil that I got from iHerb, which is awesome because it’s cold pressed and organic, making it rich and perfect for use on the skin. You can get some here (Use code JWV697 at checkout $5 off!)

 

Almond oil:
I love almond oil for hair AND skin. I literally use it on a daily basis. I like to use it in combination with rosehip oil as a moisturiser at night. It works great for me and I love this combo because it is chemical free, unlike a lot of conventional moisturisers. It also fights ageing, is packed with vitamins. You can also use this on your body. I think it’s commonly use to relieve nappy rash because it’s very soothing. So if you have a rash… Go for it!

AND OH MY GOODNESS does it make my hair feel SOOO good! I love drencNOW-07660-8hing my hair in almond oil at night as a hair treatment and letting it sit and absorb while I sleep. In the morning I wash it out and my hair feels so so nourished and soft! Hands down my favorite hair treatment. You can also add a drop or 2 to dry hair to smooth it.. but don’t add too much, it’s very rich.

Again, I get mine at iHerb and I buy the Now Solutions brand, which you can check out here using code JWV697 for $5 off.

 

Oregano oil:
I have a special place in my heart for oregano oil because it helped me get rid of my toenail infection. Yes, I’m about to talk toenail infections. I can do a whole post about how I got rid of it of anyone is interested (let me know). HOWEVER, it is rich in colour so it did stain my toenail yellow… but the infection was gone. Despite the colour, Oregano oil is amazing because it has antibacterial, antiviral, and antifungal properties, making it the perfect natural remedy for infections, just like my toenail infection. If you’re struggling with a toenail infection that won’t go away I would totally recommend this. You could dilute it in another type of oil (such as tea tree or olive oil) so that its colour isn’t as strong and doesn’t stain. I applied 3 drops daily for a few weeks until I noticed it was healing and then maintained for following months with tea tree oil (which doesn’t stain!)

For colds and flu: You can alsoLIF-78854-3 drink a few drops of this diluted in water and it’s apparently very good for colds and throat infections as it has strong antimicrobial properties to fight infections (I haven’t been sick in over 5 years so I don’t have personal experience with this but I’ve only heard good things).
You can read more in depth about it here

This is the one I use, which is paired with olive leaf for extra benefits. I got it here.

 

Tea tree oil:
This has SO many uses!CEN-22885-7
Tea tree oil has recognised antiseptic, anti-bacterial, anti-fungal, anti-inflammatory and anti-viral properties, making it ideal for keeping things CLEAN and healthy! I use it in the following ways:

  • In natural deodorant – I make my own deodorant (I can post about this if you’re interested. Let me know) and tea tree oil is great for keeping pits fresh and clean and free from bacteria.
  • As a pimple spot treatment – In my experience it’s good at drying pimples up when they’re in that sensitive, swollen, sore stage. Of course it’s anti inflammatory and anti bacterial properties are great for this. It is important to dilute it though, especially for sensitive skin. Combine it with another oil (coconut, almond etc.) for a more mild treatment.
  • Cleaning my phone – Phone screens are gross. I don’t even want to think about all the horrible, nasty germs on mine. I like to wipe mine over with a cotton pad with some tea tree oil to kill bacterial.  It’s great for any other type of cleaning and to add to home made household cleaners (:
  • Toe nail infection – When I had my toenail infection that I used oregano oil to clear, I switched to using tea tree oil after I noticed the oregano oil was staining it. The tea tree oil finished off the job and kept it free of infection.

I use this brand and i love it! Find it here, and again, you can use the code JWV697 at checkout for $5 off!

 

What am I doing every day in 2016?

I’m all about the mindset that setting too many unrealistic goals at the beginning of the year kinda sets you up to fail within a few days. I do believe that you should set goals all year round…

BUT

I’ve found, at least in my life, I have such a natural tendency to want to freshen up my routines and life around this time of year. I NEVER feel like I HAVE to sit down with a new set of stationary I got for Christmas and pin point my shortcomings from the previous year and brainstorm ways I can manipulate myself into getting my comfy butt out of bed and going to the gym. NO. Those resolutions don’t work.

I find that the magic of the Christmas season and the excitement about the year to come make me WANT to sit down and think about ways I can set myself up to be smarter, stronger, wiser, more dependable and more content in the year to come. Being with family in December inspires me to make more time for loved ones. Giving gifts around the Christmas tree reminds me that it is important to show people that you love them. These things inspire me and thus my new year’s resolutions are just very naturally born! (without the pain of labour)112

It’s true in most areas of life that you should make decisions from a place of strength and objectivity so that when you need to act on those decisions in a time of weakness, you don’t make a bad, emotion-filled decision. January is usually a time when most people feel refreshed and rested. This makes it the best time to make some objective decisions on behalf of your future self, who may be crying while stuffing their face with food, completely unable to make a logical, unbiased decision…Is that just me??

What I think is most important is that we don’t beat ourselves up if we don’t accomplish the goals we set straight away – every change takes time. I also think that goals should be revisited and re-evaluated… Who knows, maybe by July your resolution of getting up at 6am won’t be relevant any more because your routine has changed. Goals and resolutions shouldn’t be viewed as a pass or fail type scenario. How successful you are should depend on what you learned by setting them in place and working hard to reach them.

With that being said, here are 2 goals I have set for myself in 2016!

  1. Listen to a podcast EVERY DAY – Ok, “Every day” kind of goals are pretty risky… you have 365 chances to fall off the wagon. But podcasts are just so easy and you can listen to them while multitasking – in the shower, car, before bed, while doing your makeup or hair etc.
  2. Read 10 new non-fiction books – I want to learn as much as I can this year. About a variety of topics. Education is sexy (;
    I have started by reading #GIRLBOSS. I’d recommend this to ANYONE who is a girl (or even a guy) and wants to do more with their life than just work for the Man (and I mean the metaphorical Man, not men in general… just to be clear)
    If you’re interested, you can get #GIRLBOSS here … I promise it won’t disappoint. It even has pictures!
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Please please please share with me your goals and resolutions! I’d love to hear them and even consider adopting them as my own.

Naked lunching – Salad frustrations

lunch 3
I hate salad.

Don’t get the wrong idea… I love veggies and LOVE all kinds of leafy greens. But there is a right way to do salad and there is a very very WRONG way to do salad! When I say I hate salad I mean I hate the way salad is often served in restaurants.

One of my greatest frustrations is when restaurants don’t cater to vegetarians or vegans. I mean, just because I choose not to eat meat doesn’t mean I’m starving myself or that I want to eat a meal that is so small it wouldn’t even fill the belly of a small child. Just because I don’t eat meat doesn’t mean I don’t want to stuff my face with good food!!!!
Another frustration I have with salad is when it is SMOTHERED in oil. Some salads I’ve recieved have more oil on them than fried chicken. If I wanted deep fried food, I would have just gone to McDonalds! 

This makes me super hesitant to try new items on restaurant menus because I never know if the $20 salad I order is going to blow my mind or make me want to blow myself up because I just spent $20 on the same thing that is being used to decorate the plate of the $8 burger my friend ordered. This brings me to share with you the things I ask the waiter in order to determine whether a salad is a hit or a miss…

  1. Is it naked?  By this I am referring to amount of oil and dressing. Ask the waiter if the veggies in the salad are cooked in oil, and even what they’re dressed in. Be aware that you might be getting deep fried pumpkin chips instead of a healthy salad. I always ask for no extra oil to be drizzled on top. It just depends on what you like.
  2. How big is it? And I always ask how big it is in comparison to what my friend just ordered.
  3. Is it worth the price? The looks on their face will often tell you if they’d rather go hungry or waste $20 on a no-good salad. If they give it a thumbs down, it’s then I decide that it’s not worth getting a salad that day.

I ordered a salad this way the other day and it turned out to be awesome. It had pumpkin, beetroot, spinach, quinoa and walnuts and was fresh and vibrant. It pays to be the annoying customer who asks too many questions! I also got juice because, DUH.

lunch 3
lunch

lunch 4

Picture and content by Made Whole co

Give Cookies this Christmas! FREE download (jar labels)

What do you give when you don’t know what to give??
COOKIES!s.jpg

EVERYONE LOVES COOKIES!

I struggled to think of a good gift ideas for a fair few people this Christmas. Giving gifts that people will actually like can be particularly hard, especially when you are on a tight budget. My big aim this year was to not buy any gifts for people that they won’t ever use and would just end up being thrown away. Cute candles, soaps and anything c
overed in glitter suck you in and convince you that Aunty Betty would love to receive them, but a lot of the small gifts I receive at Christmas I struggle to find use for (#honesty).
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BUT, no one throws food away! And I guess that’s why everyone gives chocolates at Christmas. But, being a  health conscious person and really wanting to embody a lifestyle of healthy choices, I don’t want to gift anything to anyone that I wouldn’t eat myself… And my days of eating m&ms by the bag full are far behind me.

So I whipped up this cute little mason jar label with the directions to my FAVORITE date and almrko5e_b3MzX9GAErMHzwlfTQjdURkmHnMZeW_HeT8h4ond chip cookie recipe (which you can read here) and filled some mason jars with all the dry ingredients needed to make them. All that my family will need to do after receiving them is add coconut milk, roll them into balls and bake them! So super simple.
And it was super simple on my end too as all I had to do was measure out ingredients and put them in jars. AND it was actually really really fun! I LOVE a good Christmas craft and I love Christmas baking even more.. so putting the jars together was Christmas heaven!

Who knows, maybe the gift of these cookies might inspire some of the people in your world to make healthy choices!

Tie some festive cookie cutters to the jars for extra cuteness!

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Click here to read the full recipe for these cookies!

 

I’ll put the link to all the ingredients you will need to put in the jars in case you don’t already have them in your kitchen at home. You can also save and print these labels to stick on your jars so your family and friends know how to prepare the cookies. I glues the front and back labels together like a book (see pictures).

Happy Baking!

 

What you will need to fill the jars with:

  • 1 cup Almond flour
  • 1 1/2 cups gluten free Oat flour
  • 1/4 cup coconut sugar
  • 1/4 cup crushed almonds
  • 1 1/2 tbsp ground flax seed (I ground the flax seeds myself in my Nutribullet)
  • 1/2 a vanilla bean or 1 tsp of Loving Earth vanilla bean powder
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 15 dried chopped dates or some date piecesSome of the more peculiar ingredients can be found for a very affordable price at iHerb.com … I shop there all the time because it’s much easier to get these ingredients this way. You can use the code JWV697 at the checkout for $5 off your order (:

 

CLICK TO DOWNLOAD Cookie labels

 

 

 

5 healthy indulgences I LOVE

I choose to keep the fat content of my diet relatively low. That’s just me though. You do you.
But this is a list of the (natural) full fat indulgences I like to treat myself to every now and then … or when I’ve had a bad day and want to drown my sorrows in peanut butter (don’t pretend you don’t know what I mean)…

  1. Peanut butter Or any kind of nut butter for that matter. We all know that specialIMG_4223 kind of pure bliss that comes from eating peanut butter off a spoon.
  2. Coconut milk It just makes everything better! Add it to oatmeal, smoothies, cookie or brownie recipes, protein balls or truffles… INSTANT CREAMY GOODNESS ACHIEVED! I don’t usually use coconut milk in these things on a day to day basis because of it’s high fat content.
  3. Cacao truffles GET IN MY BELLY! NUTS + DATES + CACAO blended together in the Nutribullet in a 900 watt tornado of deliciousness and then rolled into balls is. my. jam!!!
  4. Avocado mousse It sounds gross the first time you hear it but trust me, you’ll never go back! Avocado blended with cacao and some coconut milk and sweetener makes a delicious creamy desert that is so similar to chocolate mousse. You can also freeze the mixture and it will turn into icecream.
  5. Granola If you’ve never had a smoothie bowl topped with an obscenely huge mountain of nutty granola, stop reading this post, grab your car keys and go buy the ingredients to make one. Then you can come back and comment and thank me later because I promise I just changed your life.

and an honourable mention goes to my sneaky 6th item on the list, which are my Almond and Date Chip Cookies … best healthy cookie you’ll ever eat. Do yourself a favour and click here for the recipe. You’re welcome.