Summer Cocktails + Unexpected Power Foods
As a trainer, I am not the biggest fan of alcohol. However, there are times to indulge, like July 4th weekend! If you are going to indulge, lets make it as healthy as possible with margarita and sangria recipes that are low in carb & sugar. Please drink responsibly!
Skinny Margarita
Ingredients:
6 fl oz Tequila (use quality tequila)
1/3 cup Lime juice (preferably freshly squeezed)
1 1/2 tsp Orange extract
3 tbsp Besti Powdered Monk Fruit Allulose Blend (or Keto Monk Fruit Simple Syrup)
5 cup Ice cubes (or more - see instructions)
Sea salt (for salted rim)
Lime wedges (for garnish)
Directions:
Combine all ingredients (except sea salt and lime wedges) in a powerful blender. Blend using the ice crush setting until a slushy texture forms. Add more ice if needed to make about 32 fl oz (a little less than 1 L) total (for four 1-cup margaritas).
Run a slice of lime around the rim of each glass. Dip the rim into a plate or shallow bowl covered in sea salt. Pour frozen margaritas into the glasses and garnish with lime.
Raspberry Sangria
Ingredients:
2 oz boiling water
1 raspberry tea bag
1 inch piece of fresh thyme or rosemary optional but recommended
2 tbsp Monk Fruit Sweetener
2 oz ice cold water
¼ tsp orange extract
¼ tsp lemon extract
4 oz red wine
¼ cup frozen or fresh raspberries
Directions:
Pour boiling water over the tea bag and the thyme or rosemary in a glass measuring cup. Steep for 5 minutes.
Remove the tea bag and herb. Add the sweetener and stir to dissolve.
Add the ice water. Add the rest of the ingredients. Enjoy!
Unexpected Power Foods
We have heard a lot about the healing and nutritional powers of blueberries, kale and salmon. I wanted to recommend a few additional foods that you may have not expected!
Dark Chocolate
Chocolate is a super food? Oh heck yeah! Look for a bar with at least 70% cocoa and you’ll be getting antioxidants like polyphenols, flavanols and catechins. In fact, studies show that cocoa has more antioxidant activity than berries! These antioxidants can lower blood pressure and reduce the risk of heart disease and stroke. Although it’s a super food, chocolate has sugar, so enjoy it in moderation, about 1 oz/day.
Sauerkraut
Sauerkraut is a cabbage based food that, due to the natural fermentation process, contain fantastic strains of probiotics that are essential to your gut health. Try the Wildbrine company which sells organic non-GMO kraut varieties in BPA free containers.
Cinnamon
This popular spice is extracted from the bark of the cinnamon tree. Cinnamon can reduce inflammation and fight bacteria. It also helps to stabilize blood sugar, which is good news for diabetics. Studies have also shown a potential link between cinnamon usage and the prevention of neurodegenerative diseases like Alzheimer’s and Parkinson’s. It’s always exciting to hear about promising research around brain health, especially when products found in your pantry are involved.
*Note: There are 2 types of cinnamon – Ceylon and Cassia. Always choose Ceylon (or “true”) cinnamon since it has lower levels of coumarin, a compound that can cause liver damage.’
Hemp Seeds
Hemp seeds are a plant-based complete protein which is a fantastic option for those who eat a vegetarian diet and for all of us omnivores. Add hemp seeds to the top of a smoothie bowl, or salad and immediately increase your omega 3 & 6 consumption! Hemp seeds are also fiber-rich which your digestive system will thank you for.
Beets
This sweet, earthy-tasting root veggie is actually a relative of swiss chard. The folate and betaine in beets lower inflammation in your body which helps fight heart disease, and the natural pigments that give beets their rich color (betacyanins) can help fight cancer. Be sure to eat the greens, too, which are the most nutritious part! Beets are a common GMO crop, so buy organic if possible.
Cassava Flour
If you haven’t heard of this powerful alternative to all-purpose flour, it’s time to get to know it! Cassava flour is actually a root that has been dried and pulverized into a powder. This root vegetable is popular in South America and has been a proud contender in the alternative flour scene. If you are grain-free, like my son and I, this is an excellent substitute in traditional recipes and often works in a 1:1 ratio. Cassava flour doesn’t create an insulin spike and has resistant starches that feed gut bacteria. You can find this from trusted brands like Otto’s Naturals and Bob’s Red Mill.
Seaweed
A member of the algae family, seaweed has up to ten times more calcium than milk and is an excellent blood purifier because its chemical composition is closely matched to human blood plasma. Seaweed’s most notable benefit is that it is a rare source of iodine, a mineral crucial to proper thyroid function. You’ll find brown (kelp), red (nori) and green seaweed varieties.
Swiss Chard
Kale and spinach are the dark leafy greens that get much of the attention, but swiss chard is another wonderful choice. Rich in Vitamins C, K and A, folates, iron, calcium and even more minerals than I can count, swiss chard has got it going on. Its impressive nutritional profile means that it helps prevent cancer, manages diabetes, boosts heart, eye and brain health, and improves blood circulation. And the biotin it contains will help make your hair shiny and strong!
