Raw Nutty Energy Nibs

I have a food processor and I'm not afraid to use it! Some friends of ours came in for a visit last weekend and taught me a thing or two about my least used kitchen appliance: the food processor. I have relied heavily on my Vitamix blender for the last year, and had only but once broken the seal of the other worthy appliance...until now. My friend, April, taught me how to make a hearty breakfast/snack that comes in more variations than paint colors, and I am SO excited to explore them all.

Introducing Nutty Energy Nibs! Sure, on other blogs they are probably called "energy balls," but that seemed like such a let down of a title for these spheres of energizing nutrient-dense goodness!

Without further adieu, here are two of my favorite combos so far. Please comment and share your own! I'd love to see what other folks are coming up with.

Mmm...chocolate crunchy deliciousness!

Ingredients:

Nutty Energy Nibs:

1/4 cup-ish almonds 1/4 cup-ish pepitas 1/4 cup-ish cashews 1/2 cup-ish coconut flakes 1/4 cup-ish dark cherries 1/2 cup-ish rolled oats Pinch sea salt 1 tsp. organic vanilla extract 3/4 cup-ish nut/seed butter 1/4 cup maple syrup

Chocolate Salty...Nibs

1/4 cup-ish almonds 1/4 cup-ish pepitas 1/4 cup-ish sunflower seeds 1/4 cup-ish cashews 1/2 cup-ish coconut flakes 3 Tbs. raw, organic cocoa powder 1/4 cup cacao nibs 1/4 cup dried blueberries 3 medjool dates, pits removed Pinch sea salt 3/4 cup-ish nut/seed butter

Method:

Add all the ingredients but for the nut butter to a food processor and blend until desired consistency (large grainy is probably best).

Pour into a large bowl and add the nut/seed butter and stir until well-mixed.

Using a spoon and/or your hands, form into balls and put into large glass tupperware with lid.

Allow to chill and harden in the fridge for at least 15 minutes. Serve and enjoy!

Benefits:

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Blueberries: These berries should get their own cape. They are a superfood, packed with antioxidants that can help prevent cancer, meanwhile protecting your nervous system and brain health. They're rich with manganese, and Vitamins K and C, and are also a good source of dietary fiber. See here for more health benefits and nutritional info.

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Cashews: Cashews have a lower fat content than most other nuts, and approximately 75% of their fat is unsaturated fatty acids. What's more is that about 75% of this unsaturated fatty acid content is oleic acid, the same monounsaturated or "good fat" found in olive oil. This super nut is also packed with copper, manganese, magnesium, and tryptophan (the "feel good" amino acid"). See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Coconut: Coconut is highly nutritious, rich in fiber, vitamins, and minerals. Both modern and traditional medicine have recognized coconut as having antiviral, antibacterial, and antifungal properties. Meanwhile coconut provides a nutritional source of quick energy, and can be used to enhance endurance and physical performance. Coconut is also soothing to the digestive tract, and aids in absorption of other nutrients within the body. See here for more health benefits and nutritional information.

Dates: Dates are rich with vitamins and minerals such as Vitamin A, calcium, iron, potassium, manganese, and copper. They are also high in other antioxidants such as beta carotene and lutein, which help protect and nourish our cells. But they’re high in sugar, so a dab’ll do ya. See here for more health benefits and nutritional information.

Pepitas (Hulled Pumpkin Seeds): These babies are packed with zinc and vitamin E, but are also excellent sources of manganese, tryptophan, magnesium, phosphorus, and copper. They are also very high in protein. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Rolled Oats: Due to their high fiber content, oats are known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Oats also help maintain cardiovascular health since they contain antioxidant compound called avenanthramides, which help prevent free radicals from damaging LDL cholesterol. Oats, oat bran, and oatmeal also contain a specific type of fiber known as beta-glucan, which has been shown to help immune funtion and to stabilize blood sugar. Oats are also high in manganese, selenium, and phosphorous. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Sunflower Seeds: A handful of sunflower seeds will supply significant amounts of vitamin E (the body's primary fat-soluble antioxidant, which is also an anti-inflamatory and cardiovascular health superstar), magnesium (which has been said to help reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke), and selenium (helpful for DNA and cellular repair). See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

April stirring it all together and showing me how it's done.

 

Recover, Baby...All the Cool Kids Are Doing It.

Me in my sports bra "recovering." (But really, recovery drinks aren't supposed to taste this delish.) So, everyone I know is "training" for something. My little town of Durango, CO, is notorious for breeding super athletes. And then, there's everyone else who is just trying to catch up. Whatever category you happen to be in, recovery is crucial. And nutrition is one of the main pathways to post-workout recovery.

Below is a recipe for my personal favorite recovery drink which consists of fresh, local, raw milk (yes, it's the nectar of the gods if you can get the good stuff from pasture-fed cows from a super clean and loving facility...thank you, James Ranch!), dates, nutmeg, and cinnamon. But you could skip the spices and add raw cacao instead for an extra muscle-recovering punch!

Due to its bioavailability, whey protein is thought by many fitness and nutrition experts to be one of (if not THE) best types of protein to build lean muscle and help your existing muscle to recover after a tough workout. If you can't stomach milk, then this can be made with homemade almond or other nut/seed milk.

Happy exercising and recovering!

P.S. All of these measurements are "ish." Play around with the ratios for your fave flave. (Or "favorite flavor" if you didn't catch my drift.)

Ingredients:

1 1/2 cups raw, local (or organic) milk, or homemade almond or nut milk

1-2 pitted and/or dates (only need to soak beforehand if your blender isn't psyched on blending hard items)

1 pinch cinnamon

1 pinch nutmeg

1-2 drops doTerra black pepper essential oil (THIS IS THE MAGICAL INGREDIENT!)

*Optional: 1 Tbs. raw cacao powder and/or 1 Tsp. organic vanilla extract

Method:

Put all ingredients into your blender and blend to smithereens (a minute or two). Should be frothy and delicious.

Try not to chug the whole thing in 2 gulps. (I dare you...)

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting meal!

Click here to learn more about doTerra Essential Oils.

Health Benefits:

Black Pepper Essential Oil: Black Pepper essential oil is great for your digestive system. It stimulates salivary glands and secretion of digestive juices meanwhile neutralizing gas formation in the intestinal tract. Also a great cleansing agent! Black pepper oil also increases circulation, reducing inflammation, and provides relief for arthritis and other muscle and joint discomforts. Great for athletes! See here for more. Click here if you're interested in purchasing any doTerra essential oils.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you're interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Dates: Dates are rich with vitamins and minerals such as Vitamin A, calcium, iron, potassium, manganese, and copper. They are also high in other antioxidants such as beta carotene and lutein, which help protect and nourish our cells. But they're high in sugar, so a dab'll do ya. See here for more health benefits and nutritional information.

Cinnamon: Cinnamon has long been used as a medicine. It's a good source of manganese and calcium. It also has anti-inflammatory properties and helps to lessen unwanted blood clotting. It also has strong anti-microbial properties and help control blood sugar. The list of the powerful spice's benefits continue, so see here for more health benefits and nutritional information.

Nutmeg: Nutmeg has been used in traditional medicines as an anti-fungal, anti-depressant, aphrodisiac, digestive aid. It is also a good source of copper, potassium, calcium, manganese, iron, zinc, and magnesium, and B-complex vitamins including Vitamin C, folic acid, riboflavin, niacin, and Vitamin A. In small doses it's great, but don't overdo it! This powerful spice can be toxic if consumed in large amounts. See here for more health benefits and nutritional information.

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.