12 Healthy Breakfast Options

Healthier Alternatives to Cereal Breakfast is the most important meal of the day. But did you know that despite cereal flooding the shelves at your supermarket, cereal isn’t as healthy as marketing makes it out to be? Unless you are eating good quality muesli each morning with some fruit, then cereal is not going to […]

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Peppermint Power Brownies


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Peppermint Power Brownies
These delicious brownies are full of protein, fiber, vitamins, minerals, and healthy fats. The small amount of instant coffee intensifies the chocolate flavor, and peppermint adds a powerful kick.
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 350 degrees F
  2. Place all ingredients, except chocolate chips, in food processor and blend until smooth.
  3. Add 1/2 cup chocolate chips and pulse a few times to combine. Don't overprocess.
  4. Pour into greased 8x8 pan and top with 1/4 cup chocolate chips.
  5. Bake 30-35 minutes or until a toothpick comes out clean.
Recipe Notes

Recipe is adapted from Black Bean Brownies on the doTERRA blog.

Recipe contains affiliate links.

Featured Health Benefits

Black Beans

Black beans contain protein, fiber, vitamin A, vitamin B6, vitamin B1, folate, potassium, calcium, iron, manganese, magnesium, phosphorus, copper, zinc, selenium, phytonutrients, and anti-oxidants.

The nutritional components in black beans support cardiovascular and digestive health.  They help to regulate blood sugar levels, increase energy, suppress appetite and promote weight loss.  Additionally, they can help prevent certain cancers, birth defects, and impotence.

Eggs

Eggs contain protein, omega 3 fatty acids, vitamin D, vitamin B12, vitamin A, vitamin E, folate, selenium, riboflavin, phosphorus, potassium, iron, calcium, choline, carotenoids, and antioxidants.

The nutrients in eggs promote cardiovascular health, brain health, and skin health.  They protect the skin and eyes from UV damage and promote liver and brain functions.  They also aid in weight management.

Cacao Powder

Cacao powder is a nutritional powerhouse.  It contains iron, magnesium, calcium, phosphorus, copper, manganese, selenium, potassium, zinc, protein, fiber, riboflavin, niacin, folate, and antioxidants.

The nutrients in cacao powder promote cardiovascular health, brain health, skin health, respiratory health, and digestive health.  They also help regulate blood sugar levels, are a mood booster,  promote weight loss, and speed up wound healing.  You can find organic cacao powder here.

Maple Syrup

The nutrients found in maple syrup include energy, water, protein, fat, carbohydrates, antioxidants, and sugars. In terms of minerals, it contains calcium, iron, magnesium, phosphorus sodium, potassium, and zinc. Vitamins such as thiamin, riboflavin, niacin, and B6 are also found in maple syrup.

Maple syrup fights inflammation, improves heart health and boosts immunity.  You can find 100% pure organic maple syrup here.

Coconut Oil

Coconut oil contains antimicrobial lipids, lauric acid, capric acid, caprylic acid, polyphenols, vitamin E, vitamin K, and iron.

The nutrients in coconut oil have a variety of health benefits.  They support immunity, cardiovascular health, digestive health, brain health, and oral health.  They promote healthy skin and hair and strong bones and teeth.  They support healthy kidney, gallbladder, and liver functions.  They promote healthy blood sugar levels, increased energy and metabolism, and weight management.  The nutrients in coconut oil also support healthy aging, protection against cancer, protection against arthritis, and balanced hormone levels.  Try this popular brand.

Collagen

Collagen is the most abundant protein in our bodies.  As we age, our bodies produce less collagen, contributing to many signs of aging.

Collagen supports healthy hair, skin, and nails.  It promotes bone and joint health, cardiovascular health, digestive health,  and oral health.  It supports liver function and detoxification, metabolism, and weight management.  Additionally, it promotes healthy aging and reduces cellulite and stretch marks.

Click here to learn more about Vital Proteins Collagen Peptides.

Peppermint Essential Oil

Peppermint essential oil is antimicrobial, anti-inflammatory, and analgesic.

Peppermint essential oil supports digestive, oral, respiratory and brain health.  It can relieve headaches, nausea, and fever.  It supports the immune system, promotes mental focus, and hormone balance.  It can help to relieve stress, improve energy, and support weight management.  It also promotes healthy cell function and regeneration.

You can read more about the health benefits and uses of peppermint essential here.

 

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Chocolate Chip Cookie Skillet Recipe

When the cold weather strikes, we often tend to reach for comforting, hearty foods. What’s one dish that immediately comes to mind? Chocolate chip cookies! This guilt-free Paleo Collagen Chocolate Chip Cookie Skillet takes a healthy spin at the traditional dessert. Made with almond flour, Vital Proteins Vanilla Collagen Peptides, date sugar, and other whole food […]

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Matcha Bliss Balls

When it comes to matcha, there’s just no wrong way to enjoy it. Matcha green tea is particularly delicious blended into a hot cup of water, poured into smoothies, or added to desserts and pastries. Matcha is one of those star ingredients that can just do no wrong. In addition to being delicious and absolutely […]

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Ultimate Guide to Rosemary Essential Oil

Rosemary essential oil is steam distilled from the leaves of the rosemary plant.  Rosemary is one of the world’s most popular medicinal plants.  It has a long history of being a natural health booster.  Rosemary includes the chemical constituents 1,8 Cineole and alpha-pinene, which are known for their renewing properties. Rosemary essential oil is refreshing, […]

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Super power snacks

Imagine you can choose between two snacks. Both are crunchy and tasty. One of them will make you stronger, happier and fuel your brain power. The other will make you weaker, slower and more reduce your immunity. Which Snack Would You Choose? Store-bought and packaged snacks, chips, crisps, cookies and candy are snacks that sap […]

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Hearty Winter Grain Salad

 

Save time and have fun in the kitchen.  Download 5 Kitchen Tools That Make Eating Healthy Food Fast, Fun & Delicious.  

Recipe contains affiliate links.
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Print Recipe
Hearty Winter Grain Salad
Course Side Dish
Prep Time 5 minutes
Cook Time 55 minutes
Servings
Ingredients
Course Side Dish
Prep Time 5 minutes
Cook Time 55 minutes
Servings
Ingredients
Instructions
  1. Wash wheat berries.
  2. Bring stock to boil.
  3. Add wheat berries and salt.
  4. Reduce heat to low and simmer coveed for 45 minutes or until grains are cooked and water is absorbed.
  5. Fluff with a fork and let sit covered for 10 minutes.
  6. While grains are cooking, prepare other ingredients.
  7. Dice oinion and saute in olive oil.
  8. Dice the yam.
  9. Cook walnuts on the stove in a dry pan over meidum healt until toated, about 5 minutes, stirring frequently.
  10. Chop kale into small pieces, bring a small pot of water to a boil and blanch.
  11. Transfer grains to a large bowl, add all of the ingredients and mix gently.
  12. Add vinegar and olive oil.
Recipe Notes

Recipe from Integrative Nutrition by Joshua Rosenthal.

Featured Health Benefits

Wheat Berries

Wheat berries contain good sources of protein, fiber, antioxidants, vitamin E, vitamin B1, vitamin B3, iron, phosphorus, magnesium, copper, manganese, and selenium.

The nutrients in wheat berries support a healthy digestive system, nervous system, and immune system.  They help regulate metabolism, blood pressure, and blood sugar.  They also support strong healthy bones and weight management.  You can get wheat berries here.

Chicken Stock

Chicken stock is rich in potassium, phosphorous, calcium, magnesium, silicon, sulfur, and glucosamine.  The nutrients are easily absorbed and digested.

Chicken stock is good for heart, bone, and dental health.  It can also boost metabolism and immunity.  It is well known to provide relief from cold and flu symptoms.

Homemade chicken stock is best, but if you don't have any on hand, you can try this brand.

Sea Salt

Sea salt contains magnesium, calcium, potassium, iron, zinc, and iodine.

The nutrients in sea salt help in preventing dehydration, balancing blood sugar, preventing muscle cramps, improving sleep, increasing energy, and regulating blood pressure.  You can find pink Himalayan sea salt here.

Onion

Onions are a good source of fiber, vitamin C, vitamin B6, vitamin B1, folate, biotin, manganese, copper, phosphorus, potassium, antioxidants, polyphenols, and flavonoids.

The nutrients in onion are anti-inflammatory and support all body functions.  They are especially helpful in supporting cardiovascular health, preventing diabetes, and protecting against cancer.

Onions are not on the dirty dozen list of most contaminated foods, however, consider purchasing organic when you can.  Reducing your toxic load will have a huge impact on your health.

Yam

Yams contain good sources of fiber, vitamin A, vitamin C, vitamin B6, vitamin B1, riboflavin, folic acid, pantothenic acid, acid, potassium, manganese, copper, calcium, iron, and antioxidants.

The nutrients in yams support a healthy cardiovascular system, digestive system, and immune system.  They support healthy skin, good vision, and strong bones.  They also provide protection against cancer and premature aging.  Our food supply is only as healthy as the soil it is grown in, so consider purchasing organic produce.

Our food supply is only as healthy as the soil it is grown in.  Consider purchasing organic produce to reduce exposure to toxic chemicals and pesticides.

Walnuts

Walnuts are a nutritional powerhouse.  They contain protein, fiber, omega 3 essential fatty acids, antioxidants, vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, vitamin A, calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, and selenium.

The nutrients in walnuts are anti-inflammatory and provide protection against many diseases.  They support a healthy heart, strong bones, and a healthy brain.  They promote healthy metabolism, weight mangement, and sleep/wake cycles.  They also provide protection against diabetes and cancer.  You can find organic, raw walnuts here.

Kale

Kale is another nutritional powerhouse.  It contains omega 3 essential fatty acids, fiber, antioxidants, vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, calcium, potassium, iron, magnesium, thiamine, riboflavin, folate, and phosphorus.

The nutrients in kale are anti-inflammatory and provide protection against many diseases, including cancer, Parkinson's, and Alzheimer's.  They promote detoxification, immune function, digestive health, cardiovascular health, strong bones, and healthy vision.

Kale is on the dirty dozen list of most contaminated foods and should be purchased organic when available.

Balsamic Vinegar

Balsamic vinegar is a good source of antioxidants, acetic acid, probiotics, calcium, iron, manganese, and potassium.

The nutrients in balsamic vinegar support immune function, digestion, and heart health.  They help regulate blood pressure and blood sugar levels.  They also support weight loss.  You can find balsamic vinegar here.

Extra Virgin Olive Oil

EVOO is a healthy source of fats, including monounsaturated fatty acids, and vitamins K and E.

The nutrients in EVOO are anti-inflammatory and support a healthy cardiovascular system.  They support brain and emotional health, healthy skin, and weight management.  They also balance hormones and provide protection against cancer and diabetes.   You can find organic EVOO here.

Save time in the kitchen with easy to use tools.  Download 5 Kitchen Tools That Make Eating Healthy Food Fast, Fun & Delicious.

 

 

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