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joyfalzonemicronutrients smoothie
No CommentsRead moreI am a firm believer we should try our best to get as many essential nutrients as possible from whole foods and only supplement as a safety net. I’ve been hooked on this smoothie for months now. It’s got all 3 macronutrients but more importantly micronutrients! Micronutrients are a category that includes vitamins, minerals and phytonutrients (plant nutrients) like antioxidants. There are many different types of plant nutrients and still more being discovered! These microscopic nutrients fight disease, reduce inflammation, and fuel our bodies. This smoothie packs some of the best disease fighting micronutrients all together! I’ll highlight a few!
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joyfalzonepumpkin pie chia pudding
No CommentsRead moreChia pudding makes a nice breakfast or dessert and you can flavor it with whatever you like! You may remember I posted recipes for vanilla, chocolate and strawberry last year. Today I’m sharing a seasonal spin on the original recipe. The homemade nut milk, dates, and vanilla make all the difference in this recipe and it only takes minutes to make in the blender! Chia seeds are a concentrated source of omega-3 fatty acids as well as dietary fiber. They are nutrient rich and contain a significant amount of vitamins and minerals compared to their size. The word “chia” is actually the Mayan word for “strength” which is fitting since chia seeds are a complete protein (meaning they contains all the essential amino-acids we need as humans). If you’re unfamiliar with chia seeds, they become gelatinous when soaked. In herbalism they are known as a demulcent which is cooling and soothing for those with compromised digestion.
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joyfalzonespiced apple overnight steel cut oats
No CommentsRead moreWarm oatmeal on a cold morning is the ultimate comfort food AND it is also good for you! The consumption of 3 servings of whole grains every day is as powerful as high blood pressure medications! Just a single serving of whole grains daily can lower cholesterol! The fiber in whole grains also causes an increase in the diversity of bacteria in your microbiome (community of bacteria in your gut). This is a really good thing because is strengthens your immune system in the process, reduces inflammation and your risk for chronic disease! I also don’t want to forget to remind the breastfeeding mommas that oats are a galactogogue, which means they naturally increase a mother’s milk supply! Today’s post isn’t so much of a recipe as it is a method which I learned from Anne-Marie over at Zero Waste Chef. If you haven’t tried making steel cut oats this way, give it a go!
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joyfalzonedate sweetened zucchini bread
4 CommentsRead moreOne of my clients recently asked me for a healthier version of the zucchini bread she had been making for her kids. My husband isn’t really into sweet breads or anything that resembles a cake so I don’t usually bake zucchini bread or I end up eating the entire loaf myself! This was a nice challenge though and I’m happy with the result. I did try a gluten free version of this bread but I wasn’t thrilled with the outcome so I didn’t want to share. After baking three different loafs I was kind of over it. If I try again I will definitely update the recipe to include a gluten free version. On that same note, you’ve also probably heard me talk about how most people who are sensitive to gluten (not celiac) can often tolerate ancient varieties of wheat like einkorn and spelt. So maybe you want to give this a try! Einkorn and spelt are much more nutrient dense and are easier to digest than the very hybridized modern wheat. If you make any variations of this loaf, I’d love to hear how it comes out so comment here or on Instagram!
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joyfalzonethe best chocolate smoothie ever!
1 CommentRead moreThis smoothie is a mix between overnight oats and a chocolate smoothie and perfect for hot summer mornings! For any breastfeeding mommas out there, oats are a galactagogue, which means they promote your milk supply. They are also an excellent source of manganese, molybdenum, B vitamins and other minerals as well as fiber which will keep you feeling full.
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joyfalzonesweet pea mango & ginger smoothie
No CommentsRead moreIf you’ve been following along for awhile you know how much I love smoothies, especially ones with vegetables in them! There’s seriously no reason to make a smoothie without them! They are so easy to throw in and still have a delicious smoothie! Today’s smoothie is in celebration of spring so I decided to throw some sweet peas in it. If you are not used to adding vegetables to your smoothies, I’d say start with a quarter cup of peas and work your way up. As usual, it’s packed with lots of vitamins and antioxidants from the mango, peas and ginger! Add some healthy fats like a scoop of cashew butter or a small handful of pumpkin seeds to add to the absorption of antioxidants! Let me know if you make it and how you like it! Remember to hashtag #hellowholefoods on Instagram!
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joyfalzonesunshine smoothie
No CommentsRead moreI generally prefer warm weather but I do love the seasons for the wonderful variety of produce. However, towards the end of every winter there comes a time when I am sick of soup and root vegetables and just want sunshine! Citrus always saves the day bringing loads of vitamin C and beautiful shades of yellows, reds, and orange to go with it! This smoothie is a dose of much needed “sunshine”. And it feels appropriate since temperatures on the east coast will reach the 70s this week!
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joyfalzonehemp protein bars
No CommentsRead moreI know some of you were asking for granola bars, and while these aren’t granola bars per se, they are delicious! Made with four types of seeds, they’re packed with protein, iron, B vitamins, magnesium and omega-3s (those essential fatty acids you keep hearing about that reduce inflammation). Omega-3s are important for baby’s brain development as well as brain health for all ages! Both hemp and chia seeds are complete plant proteins, meaning they contain all 9 essential amino acids we need as humans. Hemp is also one of the world’s most sustainable crops because it grows in nearly every climate and is used all over the world as a source of food, fiber, textile, paper and even fuel! To make these bars a little more toddler friendly, I cut them up into bite sized chunks.
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joyfalzonechocolate cauliflower smoothie
2 CommentsRead moreThis is my go-to smoothie for when I’m running out of the house and need something substantial. It tastes amazing and you would never know there’s cauliflower and mushrooms in it! My two year old is also a fan. So hashtag winning! The cauliflower leaves the smoothie nice and creamy and the chocolate masks the cauliflower taste, I promise!
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joyfalzonemini winter squash frittatas
No CommentsRead moreFrittatas are so easy to make and re-heat wonderfully. Sometimes I even make one for dinner if I don’t have much time to cook. These mini frittatas are perfect for on the go breakfast and for littles. I used butternut squash in this recipe but any winter squash or even sweet potato will do! Add spinach instead of arugula or whatever you have on hand. This is a really basic recipe that can be adapted for whatever vegetables are in season.
breakfast
hello wholefoods > breakfast