GUT HEALTH WITH GREEN BOWL RECIPE

Aloha! I am really excited to share and discuss gut health together and grateful WelleCo was keen on pairing up to promote this important topic and whip up some yummy alkalizing recipes together!

Lets face it, a healthy gut is tricky these days with all the processed sugar and fat laden products out there. There is just so much information out there that it gets confusing for us to know what to do so my biggest piece of advice to live by before we get into specifics .…eat a variety of whole foods and not too much! Keep it simple. Stick to the basics.  Pick Plant over processed and your body will utilize the nutrients its needs and find a proper ph balance and this is where you will accomplish a healthy gut aka a happy life! Just do the best ya can.

And don't fret, this doesn’t mean never indulge but my advice is to make the majority of your diet and lifestyle clean and sustaining! Give that love your body needs!  (And just so you know all recipes on my site are meant to be gut friendly (even nicecreams in moderation)).

For many people I know its hard to always eat fresh and look for a supplement to accompany their diet so this month I partnered with The Super Elixir by WelleCo to share recipes and tips that can improve gut health using their Alkalizing Greens, which is an all natural multi-vitamin supplement made with premium cold pressed bio-live ingredients! It is a definite favorite of mine.

On Instagram this past week, many of you voiced you had stomach issues you have and want to improve. I also loved reading how so many have found freedom from IBS, leaky gut syndrome, weight gain, fatigue from following a plant based diet. Some of you said you went vegan hoping for these benefits with no success. I have personally found that it takes more than going vegan to heal.  As you work on becoming an expert on you here is what has worked for me and may work for you!  

GUT HEALTH TIPS

  • First of all, oil, even plant oil can irritate the stomach so watch oils and sauces…
  • second, nuts, seeds, too much acidic foods (grains, processed foods) can cause stomach bloat so maybe avoid for a while and introduce gradually later.
  • Here is a list of foods to avoid and or limit when first transitioning your diet to avoid the bloat and even more tips if interested!  http://www.earthyandy.com/getting-started/

Morning Start

For a good start on the day (you likely will detest this at the beginning haha). Try drinking warm or room temperature water with lemon, apple cider vinegar and molasses. Read below to understand this madness… If you do this though, you will not crave anything sugary after. It curbs your appetite like no other and sugary food (Cereals, donuts, whatever), you wont be able to even stomach it! I personally drink lemon water first, take a spoon of vinegar with a little water, and then a spoon of molasses straight. I actually like it now! My husband has been doing this now for a good 8 months and finds without it he craves sugar etc. He is sold on it too.

Starting your day like this is going to give your insides a morning rinse, your metabolism a kick start, hydrate your cells and curb cravings which naturally prepare you to make food choices that will also support a healthy gut. Listed below is a little more info on what to try! Hope this helps! Pair this with some exercise and you are going to be golden in a matter of no time. I can't promise anything because I am not a professional,  but what I do know is nature is going to support your health more than processed. Its back to the basics with nature!

Organic Apple Cider Vinegar “Braggs” Brand:

Apple cider vinegar and vinegar in general are composed of acetic acid which aids in digestion through its anti-fungal, antibacterial and alkalizing properties. Apple cider vinegar can decrease inflammation throughout the body and specifically the digestive tract. I take 1-2 tbsp. diluted in water every morning or before every meal. Apple cider vinegar has been a remedy to digestive issues for over a thousand years and can even help with reducing candida!

Organic Un-sulphered Black-strap Molasses:

Black-strap molasses is packed with so many nutrients like vitamin B6, magnesium, iron, potassium, calcium and so much more! Taking a tablespoon of molasses every morning helps to jump start your digestive track and gives your body the minerals and nutrients it needs for healthy hair skin and nails. Interesting fact…black-strap molasses is nutrient dense in magnesium which helps your muscles relax and draws water into the stool which promotes gut health! The best part is a jar of proper molasses is just a couple of dollars!

Fiber Rich Whole Foods

Fiber rich whole foods are so important to a healthy gut because of the effect that fiber has on the digestive system which includes a healthy gut. Fibre rich whole foods can help control blood sugar, promote heart health and offer relief from IBS. I love making green smoothies or having a large salad with kale or spinach. Fiber rich foods help with normal bowel movement and bowel health together. Did you know that staying “regular” helps with energy levels and mood?

Hydration

It sounds too simple to be a solution to a healthy gut but a healthy gut needs good old fashioned H20 and foods that are dense with it to help keep that digestive tract stay clean and clear. I like to drink a glass of water with lemon right when I wake up and then before every meal the best I can. I also eat a lot of cucumbers and melons which are 96% water!

Exercise

Lastly exercise! Movement where you can when you can really pays off!  I love to stay active and get in some type of physical exertion everyday whether it’s working out with my hubby, going for a bike ride with the kids, going for a run, swim, doing yoga or going for a surf! Exercise, specifically high intensity interval training (HIIT) has been found beneficial in promoting a healthy gut. (I didn't know this until recently). Exercise helps improve the balance of bacteria in the gut, while improving your circulation, weight, skin, mood and the list goes on….  In case you need some extra motivation!

I hope this helps a bit! I know there is a lot of advise out there! This is what worked for me and if its any help to you that's awesome!!

Alkalizing Glow Bowl Recipe:
Serving 1 Prep- freeze mangoes, coconut water ice cubes, and banana

1 cup frozen mango
3 frozen banana
1-2 dino kale leafs. or 1 cup baby spinach
5 coconut water ice cubes
1 teaspoon superelixir alkalizing greens.

Blend until smooth and top with your favorite toppings. I enjoy mango blueberries kiwi granola and coconut shreds!

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P.S. You can make this into a smoothie and if you don't have the Superelixir powder yet you can still use this recipe!

Pink Aloha Smoothie

Cool your taste buds while warming your soul with the pink aloha! Just 4 ingredients and you're on your way to a tropical paradise in a cup! Recipe below:

Pink Aloha Smoothie Recipe

Makes 2 servings

5 Frozen ripe banana

2 pitaya packets 

1/3 cup almond or fav nut milk

1 vanilla bean

Blend until Smooth!

We Ended up freezing these for a couple hours, topping with a little vanilla vegan ice-cream and drizzled some vegan chocolate over it! It was such a fun and beautiful dessert to share!

*Pitaya has pretty much no flavor, just a lot of great nutrients and a bold punch of color so it can go both ways, fruity/tarty or creamy/decadent.

Let me know how it goes! Always love seeing your creations on @earthyandy. Thanks for sharing!

Have a beautiful day,

Andy XO

CREME BRULEE Vegan Mylk Shake

HOLIDAYS ARE HERE AND SPECIAL SWEET TREATS ARE A MUST! But do they need to take away from your body, and goals? NOPE! You can have your cake and eat it you! This is a creamy desserty mylk shake using plant based ingredients. Creme Brulee in mylkshake vegan all good for ya form!  If ya make it let me know on Instagram by tagging me @earthyandy! Aloha! Recipe below..

Ingredients

  • 1 fresh or frozen ripe banana (optional)
  • 3 tbs coconut sugar
  • 1 tsp pure vanilla extract or 1 vanilla bean
  • 1/2 cup coconut milk ( freeze prior into ice cubes for thicker smoothie consistency
  • 1/2 cup favorite nut milk (note strong flavor of milks with alter the flavor a bit- I like vanilla almond)
  • 1/4 cup koko samoa or vegan chocolate chips
  • handful of ice cubes
  • Pinch of Pink Himalayan Salt

(the best way is to make coconut caramel first and use that... Ill post that way soon! But this is awesome, and super easy!

Method

Blend until smooth and top with coconut shreds coconut caramel (ill post recipe for this probably tomorrow!! Its soooo goooooood!

-Andy xo

 

 

 

 

 

 

 

 

 

 

 

Ingredients

  • 1/4 frozen banana (2 - 3 small chunks, about 25 g)
  • 1/4 cup (20 g) rolled oats
  • 3 large or 5 small dates, pitted (around 1/4 cup, 45 g)
  • 1/3 cup (80 ml) vanilla almond milk
  • 3 - 4 frozen almond milk cubes (or ice cubes)
  • 1 tbsp (16 g) almond butter (optional)*
  • pinch of salt

Peanut Butter Cookie Dough Vegan Ice Cream

When ya just want to swirl your tongue around something sweet and creamy .. think Peanut Butter Cookie Dough Vegan Ice Cream! How can this possibly be dairy and gluten free? Easy! Its just a matter of using really tasty wholesome ingredients! The key flavors are going to come from the peanut butter you choose and the cookie dough you make! And hey if you don't want to make vegan cookie dough, you can purchase it at whole foods ! Buuut homemade is always better and most always better for you! 

*note! this is a cashew/coconut cream based ice cream but feel free to use 6 ripe unpeeled frozen bananas in replace of those two ingredients. It will have a different taste but still really amazing! You can also you almond milk in replace of the coconut milk no problemo! Recipe below.. enjoy enjoy enjoy!!! ALOHA  ~ Andy XO

PEANUT BUTTER COOKIE DOUGH VEGAN ICECREAM

1 cup soaked over night and drained cashews
1 14-ounce can coconut cream OR full fat coconut milk or choice of nut milk
1/2 cup  your favorite peanut butter
1/4 cup coconut sugar
1 bean or 1 tsp pure vanilla extract
Pinch of salt

 1/2 cup or more vegan cookie dough (recipe below)

 METHOD

Blend all together and freeze in a ziplock bag laying flat or into ice cube treys. Night before . Once frozen break into chunks and blend . At the end mix in cookie dough chunks and put back in freeze for an hour + ! Scoop up your heaven ! If you let freeze too long just let sit out on counter to soften a bit before scooping!

COOKIE DOUGH this makes A LOT EXTRA... because its good to have some cookie dough on hand ;)

  • 1 cup of your favorite peanut butter ( I like haliewa goodies natural coconut peanut butter)
  • 1 cup coconut sugar
  • 1 tsp pure vanilla extract or 1 vanilla bean scraped
  • 6 Tbsp vegan coconut butter 
  • 1 1/2 cup  Gluten Free all Purpose Baking Flour (Bob Mills is the best in my opinion)
  • 1/2 cup or more dairy free chocolate chips
  • 3-4 Tbsp almond milk or coconut milk
  •  
  • In a bowl mix peanut butter, coconut sugar, vegan coconut butter and vanilla  together.  Add gluten free flour a little at a time while stirring. Add almond milk in slowly to add moisture. Once consistency of cookie dough stir in chocolate chips and place in  fridge or freezer to form. You are going to love this little treat!! Not uber healthy but a great and fun cruelty free and verrrrrry tasty alternative!

Enoy!!

CREAMY MINT CHOCOLATE VEGAN ICECREAM

Its always fun to experiment with new flavors and this was the number one requested flavor to replicate vegan style! I love hearing your suggestions and what people love! Its fun to talk food and make recipes and drool together haha! My family has always been an ice-cream family so its nice to be able to make a healthy guilt free alternative to those ice cream cravings! You really can make any loved flavor amazing! If you ever have  more suggestions let me know and Ill do the experimenting for you :)

Feels good to be in the kitchen after our vacation !  If you make this let me know how it went! Tag me on Instagram @earthyandy . I hear the kids waking up so I got to go.. have a beautiful day!! RECIPE BELOW~ 

 

*NOTE, if you do not have a high powered blender try soaking your cashews in the coconut milk the night before. 

MINT CHOCOLATE VEGAN ICECREAM

INGREDIENTS

1 cup cashew

1 14-ounce cans coconut cream OR full fat coconut milk  

1/4 cup cacoa nibs/koko samoa OR Vegan chocolate chips

1/4 cup coconut sugar 

1/2 cup fresh mint leaves

1/4 cup baby spinach (you can't taste it, its just for color and added nutrients)

optional: 1 tablespoon juiced mint leaves

 

METHOD

PREP THE NIGHT BEFORE: Blend mint and spinach and coconut milk together until completely smooth. Then add all ingredients  except cacao nibs until smooth and freeze in a ziplock bag laying flat or into ice cube trays the night before . Once frozen break into chunks and blend once more in blender . At the end mix in cacao nibs and  put back in freeze for an hour + ! Scoop up your creamy dairy free guilt free heavenly ice-cream!  

ENJOY!

-ANDY XO