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7 Best Green Drink Powders To Boost Your Health & Detox

Elizabeth Marks
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7 Best Green Drink Powders To Boost Your Health & Detox

Making room on your plate for heaping salads and mounds of asparagus isn’t always easy or tasty, yet you know getting more greens in your diet is a must. After all, Eden was a garden, not a supermarket full of processed foods. We’re meant to eat a wide variety of natural produce, and without those vital nutrients, your health could suffer.

In this review of the seven best green superfood blends, you’ll discover what these popular powders are, why your diet could use them and how to choose the best one for your needs. You’ll also learn what goes into the best products on the market and what makes these seven products your best bets. In each review, you’ll find the pros and cons of each brand, along with what makes it notable enough to earn a spot on the list.

What Are Green Juice Powders?

Before you can know which powder to choose, you should know a little more about what powdered greens can do for you and why they have taken off in popularity. More than a fad, these supplements are a trend that’s here to stay.

The best greens powder supplements contain multiple servings of vegetables that have been air-dried, light-dried or freeze-dried and ground into a water-soluble powder that lets you mix up your own green drink anytime. Unlike blended green smoothies, green powders are lower in calories and often contain additional supplements, including fiber, herbs and probiotics to support better health. The best supergreens powder is the one you’ll actually drink, so taste also matters.

While every green drink product has its own proprietary formulation, most varieties contain some combination of the following types of ingredients:

  • Base: The bulk of a green powder mix is based on edible grasses, such as barley or wheatgrass. In some blends, the base is alfalfa, especially in products that are guaranteed gluten-free. To make the drink easier to blend, lecithin is often part of the base.
  • Fiber: The other bulking ingredient in green powders, fiber does far more than just add substance. Insoluble vegetable fiber found in fresh fruits and vegetables can help you maintain a healthy weight, improve digestive health and cultivate a healthier gut biome. Too much fiber can cause minor digestive disruptions and flush vital nutrients from your system, so high-quality powders use it judiciously.
  • Probiotics: Another name for beneficial microbes and the nutrients that support their growth, probiotics are part of the mix because they can have a huge impact on your overall health. Studies have suggested that our microbial environments could influence everything from inflammation and gut disorders to obesity and metabolic syndrome, so products that support a healthy microbiome are at the frontier of good health.
  • Enzymes: The same digestive enzymes that allow your body to process and derive nutrition from food are also found in powdered form in green supplements. These enzymes help make the nutrients in the product more bioavailable, improving its nutritional profile and letting you get the maximum benefit from your supplement.
  • Herbs: Herbs add flavor and have unique health-boosting properties, so they’re often included in high-quality green superfood blends. Ginger, turmeric and cassia are common ingredients, but other herbs that support specific systems or reduce inflammation are often part of the mix in superfood supplements.
  • Greens: The ingredient that gives green powders their emerald hue, greens are usually a blend of spinach, kale, parsley, collards and bok choy. Broccoli sprouts are another popular ingredient, especially as research has shown that compounds within them could help control obesity.
  • Sea vegetables: Algae and seaweeds are hard to find in your daily diet, but they’re packed with phytonutrients. Green powders make these less common foods and supplements as accessible as your kitchen cabinet. The most common ingredients from the sea are spirulina and chlorella, which are rich in chlorophyll.
  • Other supplements: Some ingredients don’t fall into the other categories but may have health-boosting properties all their own. These include bee pollen, royal jelly, vitamins, mushrooms and other ingredients specifically formulated to address a particular health concern. Read ingredient lists carefully to ensure that you’re getting the right amount of vitamins and not doubling up on those that are fat-soluble.

Why Do You Need a Green Juice Powder?

Green drinks are a supplement, not a replacement for other foods, but they serve a useful purpose in almost any modern diet. Even if you eat a healthy and varied diet rich in fruits, vegetables and grains most of the time, you could be missing out on some essential nutrition. Superfood drink powders fill in the gaps created by hectic schedules, poor food quality and nutrient depletion caused by stress.

Your healthy diet may not be quite as nutrient-dense as you think it is. Modern farming methods feed the world, but they also deplete the soil of key nutrients, making some of the produce you see in the store less nutritious than its counterparts from a century ago. You also eat a smaller variety of foods even if you shop the whole produce section, thanks to monoculture farming. Nutrition is also lost when foods are shipped long distances. Flash-drying and powdering foods at the peak of their nutritional power puts them to work for you in the form of a green superfood supplement.

While almost everyone can benefit from green powders, some people get even more from them, so let’s look at who needs them most.

Who Drinks Green Drinks?

Before making any changes to your diet, it’s a good idea to talk to your doctor about any supplements you include. That goes for everyone, but for people with existing health concerns or women who are pregnant, it’s even more important. Most organic green juice powders are safe and free of harmful ingredients or stimulants, but it’s always wise to read labels closely and consult your doctor.

  • Athletes: Whether you do yin yoga or run marathons, you need nutrition that supports your busy lifestyle. The physical rigors of an exercise routine take plenty of fuel, and green powders can help replenish what you lose during workouts. Formulas that include protein to help build muscle or herbs to give your metabolism a boost can also help you get more from your exercise regimen.
  • Professionals: You can’t achieve peak performance in the workplace if you don’t have the support you need at home. With green powder supplements, your body gets the support it needs to fuel your ingenuity at work. Busy professionals don’t always have time to eat whole, balanced meals; supplements are the ideal answer for you if you eat most of your meals on the go or live on processed foods.
  • Pregnant and nursing moms: Anything that goes into your body goes into your baby’s body too, so it’s imperative to read ingredient labels closely. You’re looking for a green powder that contains only greens, fruits, and vegetables, free of dyes or stimulants. The additional nutrition from green supplements can work in concert with prenatal vitamins to keep you in ideal health for the stresses of pregnancy and nursing.
  • Health-conscious people: For those who already eat a healthy diet most of the time but wonder if they’re getting enough from their meals, green drinks are an excellent solution. Because they’re lower in calories than smoothies or cheese-smothered vegetables, powders pack a significant nutritional punch while keeping you within a healthy daily calorie allotment.
  • Vegetarians, vegans and people with dietary restrictions: Not everyone eats everything, which can leave gaps in your daily diet. Whether you’re changing your diet by choice or due to allergies or food sensitivities, the right green powder drink can help you complete your nutritional picture.

Is Your Green Drink Powder Safe?

Most food supplements are safe for most people, but exceptions exist. Even food supplements that are recognized as safe should be discussed with your doctor. Some medications affect vitamin uptake or lose their efficacy when taken with certain foods, so always talk with your physician before choosing a green drink supplement. That’s especially important if you know you have special dietary needs or restrictions.

The green superfood powder blends in this list of green powder reviews all contain high-quality ingredients, but not every powder is created equal. Do your research and get to know the company that makes your green juice powder. Choosing products that contain only familiar, pronounceable ingredients help you avoid food sensitivities or allergies that unknown ingredients and fillers could cause. The blends that contain nothing but organic juice in powdered form are a good starting point if you’re unsure about how your body reacts to other ingredients.

If you have celiac disease or gluten sensitivity, you might wonder if green drink powders containing wheat grass and barley are right for you. As grains, both of these products naturally contain gluten; however, the green powder derived from the plants themselves don’t typically have it. During processing, it’s possible for a few early grain heads to become incorporated into the blend, so these products may not contain a gluten-free guarantee. If you’re only moderately sensitive to gluten, that may be enough for you, but if you’re highly sensitive, consider an alfalfa-based product instead.

How to Choose the Best Green Drink Powder

When it comes to picking a green superfood powder, these three elements are your primary considerations:

  • Price: Green juice powders range from a few dollars per container to more than $150 a bottle. Your ideal green drink also has to fit into your price range, or you won’t be able to make it a regular part of your diet. The reasons for the price gap are varied. Some of the cost comes from more expensive ingredients, such as blends that rely more on spinach and kale than less expensive bases like wheat grass or alfalfa. Other brands cost more only because of the label and the costly marketing that goes with it, so it’s important to remember that price is only part of the picture.
  • Quality: Does the product maintain strict quality standards throughout harvesting, manufacturing and storage? The seven green powders on this list do, but research your choices before you buy. High-quality green powders come in at every price point and with a wide range of ingredients.
  • Taste: Your best green drink is one that doesn’t make you hold your nose just to choke it down. A well-made green powder tastes good, and with the right combination of herbs and fruits, a green drink can even taste like a treat. Some people find taste a more important consideration than others; if you have picky eaters or don’t have much of an appetite for greens yourself, you’re going to want something with a pleasant taste. If you see supplements as a vital necessity or are fine with stronger flavors, you might find taste less of an issue.

Best Greens Powder Reviews

Organifi

The Organifi family of juice powders includes both a green powder and a red juice powder infused with beets. Both juice powder blends adhere to high standards for product quality, using only organic, vegan, gluten-free and non-GMO ingredients in their products. A 60-day money-back guarantee makes the price, which is in the mid range, easier to swallow too.

Ingredients in the Organifi Green Juice blend give it a refreshing, naturally minty flavor. Some of the ingredients it contains include chlorella for protein, spirulina for blood sugar regulation, matcha green tea, wheatgrass, turmeric, moringa, lemon and mint.

Pros:

  • Free from gluten and soy for people with food sensitivities
  • Fully vegan
  • Light, minty flavor
  • Money-back guarantee
  • Mid-range price point
  • Light texture that easily dissolves in water
  • Only 24 calories per serving
  • No aftertaste
  • Broad-spectrum green powder supplement

Cons:

  • Costlier than entry-level products
  • Requires blending or whisking to dissolve completely
  • No probiotic or enzymatic ingredients
  • Contains a small amount of caffeine due to the matcha green tea
  • Contains some sugar for taste

Athletic Greens

The claim to fame for Athletic Greens is its completeness. With a full complement of nutritious greens, digestive enzymes, probiotics, fruits and herbs, this blend is designed for highly active people. It’s also available in individual packets to make serving simpler. Each batch is tested for quality and nutritional balance, ensuring that every package you open meets the same uniformly high standard. The price tends to be higher than that of other brands, but it’s worth it if you want the best green drink powder for high-endurance training.

The ingredients in Athletic Greens’ powdered superfood drink blend include spirulina, acerola, grapeseed, bilberry extract, reishi mushroom powder, cocoa, milk thistle and green tea. Milk thistle is often used to detoxify and support liver health, it’s important to keep an eye on dosage. Use this potent product as recommended, and talk to your doctor before trying it if you have special health needs.

May cause indigestion
Expensive
Powder is very fine, so some can escape the container when you open it
Contains a lot of Vitamin C, which is not necessarily needed
May cause birth defects
Has a gritty aftertaste

Pros:

  • Readily available online
  • Complete nutritional supplement
  • Rigorously tested
  • Free of gluten, nuts, sugar and corn
  • Convenient packaging
  • Dissolves easily
  • Rich in antioxidants
  • Uses high-quality and hard-to-find ingredients such as reishi mushroom and rhodiola

Cons:

  • Somewhat gritty even after whisking or blending
  • Less neutral in taste than other brands
  • Contains caffeine in green tea and cocoa
  • Priced at the high end
  • Contains herbs and supplements that should be used with caution
  • Individual packets are convenient but create more waste

Nested SuperGreens

Nested makes what may be the best greens powder for anyone who’s just starting to explore supplements for optimal health. With an outstanding price, high-quality ingredients, an array of health-giving enzymes to increase bioavailabily, and a pleasantly fresh taste, SuperGreens from Nested has broad appeal. There’s nothing in here you wouldn’t find on your grocer’s shelves or a health food store, but if you want a caffeine-free, sugar-free product that packs a lot of nutrition into a low-calorie green drink, SuperGreens could be your best choice.

Wheat grass is the main ingredient in Nested SuperGreens, and because of when it’s harvested, the product does not guarantee that it’s gluten free. Other ingredients include chlorella, spirulina, barley grass, parsley, spinach, kale, rice bran, papain and royal jelly concentrate.

Pros:

  • Has something for everyone, including fiber, vitamins, enzymes and probiotics
  • Great price point
  • Easy to measure, mix and drink
  • No unfamiliar or unpronounceable ingredients
  • No caffeine
  • Mixes thoroughly in water

Cons:

  • Could contain gluten
  • May be too general for those who want targeted superfood nutrition
  • Batch variations due to sourcing
  • Not everyone embraces the fresh, grassy flavor of a green drink

Amazing Grasses

Amazing Grass puts out a wide range of superfood products, but this review is for their Green Superfood powder. At only 30 calories per serving, it fits in well with a calorie-controlled or low-carb way of eating. Its collection of enzymes and probiotics make it more than a vitamin supplement, giving you what you need to make those micronutrients more available to your body. This is also one of the better-tasting drink blends, with a mild flavor that evokes fresh berries and matcha green tea. With a mid-range price and a lot of nutrition for your money, Amazing Grasses might be your go-to if you want a drink powder that you look forward to drinking.

Wheat grass, barley grass and alfalfa are the core of this green powder drink, with rose hips, pineapple and acerola lending flavor and nutritional support. A generous dash of matcha green tea provides flavor and a little lift, if you don’t mind the caffeine.

Pros:

  • Great taste
  • Enzymes and probiotics round out this nutritional supplement
  • Accessible price
  • Wide range of flanker products if you want to mix and match supplements
  • Higher in fiber than many blends, which could help with weight loss
  • Organic, non-GMO and gluten-free
  • The company donates a portion of proceeds to farming communities around the world
  • Great general-use supplement

Cons:

  • Contains some caffeine from the matcha green tea
  • The powder requires blending, whisking or shaking to dissolve completely
  • May not be targeted enough for some supplement users

Sunfood Mint Supergreens

If you’re looking for a delicious, herb-infused green drink powder, Sunfood’s Mint Supergreens could be your solution. Refreshing mint is front and center, making this an excellent drink for you if you want something tasty. Mint is also good for calming digestive complaints. Powdered ginger gives it a little bit of a flavorful kick too, along with matcha.

Wheat grass, spirulina and chlorella are the foundation of this green drink blend, with proprietary enzymatic and probiotic complexes contributing additional support for good health. Kelp and dulse are other sea vegetables that enrich this blend, while spinach and broccoli bring sulforaphane to the mix. This phytochemical may have potent disease-fighting properties that boost your immune system, and it’s naturally occurring in certain vegetables that Sunfood Mint Supergreens contains.

Pros:

  • Flavorful and easy to drink
  • At the lower end of the price range
  • Finely milled powder dissolves easily in liquids
  • Organic, vegan and GMO-free
  • Gluten-free
  • Rich in adaptogens
  • Sunfood supports sustainable farming practices

Cons:

  • The fresh mint flavor may not go well with mixers other than water
  • Powder is so fine that it can be messy to mix
  • All-purpose formula may not be targeted enough for some uses
  • No probiotic complex

Energy First Greenergy

Greenergy puts performance front and center in its Greenergy blend, which contains the equivalent of five servings of green vegetables per 30-calorie scoop. It’s one of the less expensive supplement powders on the market, but its low price still delivers high quality with a full range of probiotics and enzymes to support good digestive function.

Spirulina, barley grass and chlorella are the core of this green juice powder, along with a substantial amount of powdered apple for fiber and flavor. Milled to a fine powder after light-drying, the vegetables in Greenergy include spinach, kale and broccoli. Vitamin C and aloe vera add their health-giving properties to the blend.

Pros:

  • Gluten-free and soy-free
  • Vegan
  • Blends quickly and completely in water or juices
  • Rich in vitamins A, C and E
  • Fiber from apples can help maintain a healthy weight
  • Extensively reviewed and tested
  • Matcha green tea adds energy

Cons:

  • Higher in carbohydrates than other blends
  • Contains caffeine
  • Taste is more pronounced than other brands
  • Contains little protein per serving despite pea protein as an ingredient
  • Light on ingredients that target specific health issues

Garden Of Life Green Superfood

Garden of Life’s take on green powders, Green Superfood boasts a powerful array of antioxidants and immunity-boosting phytochemicals. Barley, kamut wheat and oat grasses are the heart of the blend, and with support from strawberries, bell pepper, parsley, asparagus and garlic, it contains nutrition from all over the produce section. These familiar ingredients also help keep the cost toward the low end for green powders. Enzyme and probiotic complexes support health too.

Pros:

  • Vegan, organic and GMO-free
  • Kamut grass brings ancient grain goodness into the mix
  • Only 25 calories per serving
  • Free of soy and dairy ingredients
  • Contains no sugar or stevia
  • Affordable price

Cons:

  • Garlic and onion make the taste challenging for some
  • Gritty aftertaste
  • No herbal ingredients

Organifi Green Juice Review

Elizabeth Marks
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Organifi Green Juice Review

Our Review Of The Hugely Successful Organifi Green Juice Drink

Today, people are more aware than ever of the importance of consuming a healthy diet that is rich in nutrients, vitamins and minerals. At the same time, however, they struggle to find time in their busy days to eat properly. It’s little wonder that the market for green juices has exploded lately. The question, however, is which of these products are worth your while? With its proprietary formula of green superfoods and incredible convenience, Organifi Green Juice is worth a closer look.

The Basics

Organifi, the company behind this easy-to-use green juice, is the brainchild of Drew Canole. Canole is best known for being the founder of Fit Life TV, a popular fitness company. The company’s line of juices, which includes the Green Juice that is the subject of this review, was introduced in 2014. It hit the market right when the green juice craze was picking up steam, and it has grown steadily in popularity in the years since.

Promised Benefits

Before assessing the actual benefits of this product, let’s take a look at what the manufacturer claims that it can do. According to marketing information on the official website, this juice is jam-packed with powerful, green superfoods that deliver crucial vitamins, minerals, antioxidants and macro- and micronutrients. Organifi promises that this is the best-tasting green juice on the market today, and it claims that this product can improve mental clarity; boost immunity; reduce stress; detoxify the body; rejuvenate the skin and improve overall health. That’s a tall order, so let’s see whether this juice makes good on it.

Organifi Ingredients Label

Ingredients

At the end of the day, even the slickest marketing campaigns can’t make up for inferior ingredients. As they say, the proof is in the pudding—so what exactly goes into each bottle of Organifi Green Juice? All of the ingredients that are found in this proprietary formula are guaranteed USDA organic, and they are also soy-free, gluten-free, vegan and non-GMO. Without further ado, here’s what you will get in each serving of this ultra-convenient, gently dried superfood greens powder mix:

  • Coconut water – The benefits of coconut water have been understood for some time, but people have really embraced it as a healthy addition to their diets over the last several years. One of its top benefits is that it facilitates the distribution of nutrients through the bloodstream, which ensures that you get the most out of every last ingredient in this formula. It is also loaded with potassium, so it’s a great, natural source of that important mineral.
  • Beets – This formula contains organic beets, which means that it delivers many of this vegetable’s exciting health benefits. For one thing, beets are loaded with folate, a form of vitamin B, and manganese. The former is prized for its ability to ward off birth defects and for providing extra energy; the latter is known for boosting bone, kidney and liver health. As an added bonus, beets are high in fiber and in vitamin C, which helps to boost immune function.
  • Chlorella – In addition to adding a bold blast of flavor, chlorella, a form of green algae, is loaded with proteins that help to support strong muscles. The plant is also prized for its incredible detoxifying powers as it flushes impurities out of the system. A true superfood, it is associated with improved hormonal functioning and cardiovascular health, so it delivers a host of exceptional health benefits.
  • Wheatgrass – The addition of wheatgrass brings many additional health benefits to this already powerful green juice. It has been said that wheatgrass contains every mineral known to man; this is an exaggeration, of course, but this plant really is packed to the gills with great stuff. In addition to delivering an array of vitamins and minerals, its 17 amino acids aid in detoxification and healing. The healing aspects of this plant allow you to bounce back from illness or injury more quickly.
  • Lemon – A splash of lemon helps to build the flavor profile of this terrifically delicious drink, but it does a lot more than that. Lemon, of course, is calming and cooling to the senses. The fruit has also been associated with improved immune functioning and blood sugar stabilization. Lemon is also known to aid in indigestion, and it has been shown to help to control the appetite as well, which may aid in weight loss.
  • Mint – It’s easy to assume that mint is only included in this formula because of its sharp, distinctive flavor. In reality, however, this plant is part of the Organifi Green Juice drink because it delivers many additional exciting benefits as well. Its calming effects may help you to wind down after a long, hectic day, which can help you to sleep more soundly. It is also known for aiding in digestion, and the plant has been shown to help stop cravings for sugar and other unhealthy foods.
  • Matcha green tea – Green tea in general is excellent for your health, but Matcha green tea is even better for you still. Its primary claim to fame is its high levels of something called epigallocatechin gallate. Abbreviated as EGCG, this plant phenol is highly bioactive, which means that it is very likely to interact with cellular processes and various organic molecules. Studies have shown that it may help to reduce stress, regulate hormones and even reduce appetite.
  • Turmeric – Commonly used as a spice in cooking, turmeric is also widely used and prized for its exceptional health and medicinal qualities. Loaded with powerful, bioactive compounds and antioxidants, it has been shown to reduce inflammation in the body, which can aid in healing. This also helps to reduce pain, which is a great bonus for those who are into active physical activities. In this green juice, it also bolsters the overall flavor profile, helping to make it truly delicious.
  • Spirulina – This blue-green algae has taken center stage in the world of health foods over the last few years as more and more people discover its many exciting benefits. A freshwater plant, spirulina is best known for its ability to stabilize blood sugar levels in the body, which can help to control cravings. It is also packed full of vitamins and minerals that help to lower blood pressure and to boost energy levels. Like many ingredients in this product, spirulina is also loaded with antioxidants that help to stave off harmful free radicals in the body.
  • Moringa – Perhaps the least familiar ingredient on the list for most, moringa, which is a leaf from what is also known as the horseradish tree, is also among the most important in this formula. That is because this powerful plant is a standout when it comes to boosting metabolism. As metabolism levels rise, fat loss accelerates. This also helps to increase energy levels, so you can get more from your workouts. On top of all of that, this plant has been shown to stabilize blood sugar levels and to reduce inflammation.
  • Ashwagandha – Another less-than-familiar ingredient, ashwagandha is a plant that is native to India. Its name roughly translates to mean “horse smell” because of its pungent odor. This plant is an adaptogen, which means that it may help the body to manage stress levels and stress responses. It is made up of a complex combination of vitamins, minerals and amino acids that help to reduce levels of cortisol in the body. Cortisol is the “stress hormone,” and reducing its levels has been shown to boost overall health and well-being.

How Organifi Works

As you will find other Organifi reviews, this green juice couldn’t be easier to use. Unlike many other health drinks, there is no need to buy special ingredients or to use a blender or other equipment. Rather than measuring out multiple ingredients and ending up with a big mess to clean up, you simply measure out one scoop of powder and mix it with a glass of water. From mixing this juice to consuming it, you are looking at only about a minute or two total to get your daily fix of green superfoods—and that is quite a feat.

Highest Quality Ingredients

Price

It’s natural to be concerned about affordability when assessing health foods and green juices like this one. When stacked up against similar products on the market today, this green juice from Organifi is remarkably affordable. One bottle, which includes enough for a 30-day supply, retails for $47.95; this is equal to just over $1.50 per day, which is much cheaper than what you would pay for a smoothie or other organic health drinks. You can save by purchasing two, three or four at one time too.

Side Effects and Warnings

Because it consists of USDA organic, all-natural ingredients, this green juice isn’t known to trigger any serious side effects. However, if you are allergic to any of the individual ingredients—like wheat or chlorella—it probably isn’t right for you. This drink is also not recommended for women who are pregnant or breastfeeding.

It should also be noted that this drink is not designed to serve as a meal replacement, and you are still encouraged to consume a healthy diet of whole, organic foods for best results.

Organifi Reviews

Online reviews of this green juice are overwhelmingly positive. On Amazon, for example, it currently has an average rating of 4.5 out of five stars. People cite its organic ingredients, convenience and health benefits as its best advantages. This product is independently reviewed on dozens of websites, and individual user reviews are readily available as well. From what we have seen, this product not only appears to stack up with the top options on the market today, it even outshines them in certain ways.

Pros and Cons Of Organifi Green Juice:

Some of the top advantages of using this nutrient-packed green juice include:

PROS

  • No buying, chopping or measuring of ingredients; everything that you need is included in the mix
  • No blending required; just mix with water, and you are good to go
  • Backed up by a 30-day, 100-percent money-back guarantee
  • Loaded with superfood ingredients that are non-GMO, vegan, gluten-free and soy-free
  • Delicious, refreshing taste that makes it one of the best-tasting green superfood drinks on the market today

The vast majority of people who try this green juice are happy with it and have no serious complaints. Nothing is perfect, however, and a few of the potential drawbacks of this product include:

CONS

  • May not be suitable for women who are pregnant or breastfeeding
  • Individual ingredients may pose problems for people who suffer from certain allergies
  • Best price is only available when you buy in bulk, which is not an option for everyone

Is Organifi Right for You?

Although this product provides affordable nutrition that averages just $1.50 per day or less, a one-month supply will set you back by about $50. It is understandable to want to make sure that you will truly benefit from such a product before investing serious money in it. Fortunately, this product is backed up by a 30-day, 100-percent money-back guarantee. In the unlikely event that you are unsatisfied with it for any reason, you may return it to the manufacturer within 30 days of purchase for a full refund. Therefore, you assume very little risk in giving this product a try. Otherwise, it is right for you if you are committed to maintaining a healthy lifestyle but worry about getting enough of those all-important green superfoods in your diet. Once a day, all that you need to do is measure out a scoop of this mix, combine it with water and drink it. What could be easier?

The Bottom Line

In a field that is jam-packed with competition, it isn’t easy for any given superfood organic drink to stand out from the crowd. However, when compared with the vast majority of similar products on the market right now, this green juice rises above the rest. From its delicious taste to its excellent nutritional profile to its ease of use, you would be hard-pressed to find better or more affordable options out there. This Organifi Green Juice review gives the product two thumbs up.

 

What are Superfoods by Healthy Body

Elizabeth Marks
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What are Superfoods by Healthy Body

What are superfoods?

My definition of superfoods is that they are particular foods that are full of minerals and vitamins, which are super healthy for our body. Superfoods also help heal our bodies, and can be used as medicine or simply to enhance our overall performance in life.

 

When you’re looking at what to eat try to opt for nutritionally dense foods that will give you the most health and benefits for your body and well-being.

 

Nutritionally dense foods are ones that contain at least 25-50%+ of your RDI of at least 2 minerals, without having negative side effects such as high amounts of yeast, sugar, or low electrical energy.

 

An example of a nutritionally dense food is 1 medium continental cucumber (300g) it has 62% of your vitamin K RDI and it has very little sugar just (1.66%) and contains 96% water, and has an electronic charge 101.5 MHz! This is a superfood because it increases your energy and your cell health.

 

Superhero girl pretending to be flying

So…What Makes Superfoods So Super?

It’s simple. They’re more nutrient dense than other foods available to you.

Take Soaked almonds for example. In one ounce of almonds (28g) you receive 163 calories, 14g fat (9g from monounsaturated fats), 6g carbs (3.5g fibre, 1.1g sugar), 6g protein, 7% calcium RDI, 6% Iron RDI, 19% Magnesium RDI  vs. 1.69 ounce (48g) of m&ms milk chocolate with 240 calories, 10g fat (6g saturated), 34g carbs(1g fibre, 30g sugar), 2g protein, 4% calcium RDI, and lastly 2% Iron RDI.

 

Almonds are a superfood because they’re full of healthy fats, protein, fiber, and essential minerals such as magnesium, calcium, and iron. They’ll also keep you fuller, and provide you with more electronic charge than m&ms milk chocolates. Foods that provide us with lots of electrical charges carry nutrients to our cells or else we become tired…and sick.

 

In fact, consuming foods that don’t produce much electronic charge, will immediately trigger you to crave more energy, and you will likely fulfill this “craving” with artificial energy such as high-calorie foods, caffeine, and sugar.

 

Thus I recommend you opt for superfoods with higher electronic charge over other food such as confectionery with lower electronic charge.

 

Food For Thought: Anything that reduces the amount of your energy in your body is potentially disease-producing…

 

How are superfoods beneficial?

 

Superfoods are beneficial because they help you attain a better overall well-being for the same volume of food.

 

Meaning if you juice 1 medium cucumber (300g) over 3 small baby apples (300g) you will save 108 calories, 25g sugar, and 31g carbs, plus you will gain 2g protein, 3% more iron, 3% greater calcium intake, 2% greater Vitamin A intake, 3% more potassium intake, and 10% more Magnesium. The list goes on…

Therefore by choosing a “superfood” like cucumber over a non-superfood, you’re getting better health and well-being. It’s not essential everytime to make these choices but you should for 80% of the time.  

Super Foods and Marketing

 

Superfoods have been marketed so that people will buy more of those particularly cleverly marketed foods when they’re not really that super. You see foods, which are high in water, minerals, vitamins, and electronic charge are the real superfoods.

 

An example of a superfood that isn’t so super is Maca Powder, Acai Powder, Bee Pollen, Mushrooms, Kombucha tea, Cacao powder, Black Rice, Goji Berries etc.

You see Maca Powder, Hemp seeds, Acai Powder, Bee Pollen etc. are nutrient boosters not superfoods! You add these to your smoothie or salads to boost the nutrient quantity of your smoothies, and meals. They definitely have health benefits but are not necessary for great health.

 

The real superfoods are ones you find in your local food produce markets that are cheap and easily accessible, don’t waste your money on the hype of the marketing world.

 

Close up Bare Hand of a Man Covering Small Flowers at the Garden with Sunlight Between Fingers.

What Does Electronic Charge Of Food Mean?

The energy in food is actually measured in megahertz (MHz). Megahertz is what is responsible for the frequency of the electrical charge, around the food. This electronic charge ranges from 0 to 250+. And our bodies require an electrical charge of 70+ MHz to function optimally. Therefore we must eat foods higher than 70+ MHz, we will a burst of energy, vitality, and superior well-being.  

 

Thus when we eat something with a low electrical charge (Less than 70 MHz) such as processed food, we are not providing our bodies with the electrical energy it needs to function.

 

Therefore we require the body to expend more energy to run the digestive system to break down the foods we have eaten. That is what is responsible for making us feel tired after we eat, but worse it’s what makes us crave sugar and caffeine as well.
Food For Thought: To get the most well being and energy, eat foods that are high in electrical charge, water, minerals, and vitamins and that are also low in sugar, saturated fats, and sodium.

 

And that is what is real superfood is.

 

P.S. Check out the List of Superfoods that meet these criteria!

The Ultimate Daily Superfood List

 

If You haven’t read my article on What is a Superfood, I’d highly recommend you do before reading this extensive list of superfoods. It provides an in-depth understanding as to what a superfood really is.

Now you know what a superfood really is, you kind of guessed it. It’s not your typical run of the mill “magical herb” that comes from the ancient ruins in South America etc.

Don’t get me wrong, Acai powder is healthy but is it really a superfood?

In my opinion, I don’t think so…

 

So what if all this time superfoods were, in fact, a term used by sensational marketers to get us to purchase “healthy” overpriced foods?

I’m sure this is something you believe in too.

 

So if kombucha, Acai Powder, Goji Berries, Bee Pollen, Maca Powder etc. are not really superfoods, then what is?

Take a look at my list of superfoods. As mentioned previously in my other article these foods are high in water, mineral, vitamins, and electronic charge.

 

For example, +320 means 320 MHz which is the electronic charge your body gets from consuming that food. Considering your body need 70 MHz to function optimally you get 250 MHz more, which is how you feel super alive!

 

Super Greens +320: Dr. Broc Power Plants is a superior green drink that delivers vital nutrients to combat aging, unbalanced weight, and provide long-lasting energy. This drink is made from the highest quality organic grasses, sprouts, and veggies around.

 

Organic Cucumber +101.5: Cucumber is consisting of 96% water and has only 16 calories, It almost has no fat in them, and there is only 3.6g carbs, 0.5 of fiber, 1.7g sugar, and 0.7g protein in just 100g. They also contain 2% vitamin A, 1% calcium, 4% Vitamin C, 1% Iron, and 3% magnesium.

 

Fresh Wheat Grass +103.8: In just a 3g serve of wheatgrass there is 15 calories, 2g carbs, 1g fibre, 1g protein, 30% vitamin A, 12% Vitamin C, 1% calcium, 44% Iron, 1600% Vitamin E, 44% Vitamin K, 733% Thiamin, 15294% Riboflavin, 1260% Niacin, 1950% Vitamin B6, 360% Pantothenic Acid, 413% Zinc, 85% copper, and 7000% Manganese. Now, this is literally a SUPERFOOD.

 

Sprouted Chia seeds +98.5: Chia seeds are an excellent source of fiber! In just 1 tbsp. you get 70 calories, 4.5g healthy fats, 7g carb of which 6g is fibre, and 3g protein. There’s also 4% vitamin C, 8% iron, and 10% calcium in this one serving! Soaking chia seeds also enhance the electronic charge available!

 

 

Soy Nuts +96.5:  In just one ounce (28g) of Soy nuts (soaked soybeans, then air dried naturally) there are 6g healthy fats, 9g carbs, 2g fiber, 0g sugar, and 11g protein. There’s also 2% vitamin C, 6% Iron, 4% calcium, 13% Vitamin K, 12% Riboflavin, 14% Folate, 16% Magnesium, 18% Phosphorus, 11% Potassium, 15% copper, 31% Manganese, and 8% Selenium. So many minerals and vitamins help these soy nuts be super healthy!

 

Red Radish +86.7: Red radish is 95% water, and in just ½ cup of red radish (58g) there are 9 calories, 2g carbs, 1g fibre, 1g sugar, 0g protein, 14% vitamin C, 1% calcium, 1% Iron, 4% Folate, 4% Potassium, 2% Manganese. Red radishes have a high electronic charge, which is why they should be eaten on a regular basis!

 

Avocado +85: Avocado is 74-80% water, and in just 100g there are 160 calories, 15g fats, 9g carbs, 7g fibre, 1g sugar, 2g protein, 17% Vitamin C, 3% iron, 3% Vitamin A, 1% Calcium, 26% Vitamin K, 8% Riboflavin, 9% Niacin, 13% Vitamin B6, 20% Folate, 14% Pantothenic Acid, 7% Magnesium, 5% phosphorus, 14% potassium, 4% zinc, 9% copper, 7% Manganese, and 1% Selenium.

 

Organic Broccoli +84: Broccoli is 91% water, and in 100g of broccoli there are 34 calories, 0g fat, 7g Carbs, 3g of fiber, 2g sugar, and 3g protein. There is also 149% Vitamin C, 12% Vitamin A, 5% calcium, 4% Iron, 127% Vitamin K, 4% Vitamin E, 7% Riboflavin, 3% Niacin, 9% Vitamin B6, 16% Folate, 6% Pantothenic Acid, 10% Manganese, 4% selenium, 2% copper, 3% zinc, 7% Phosphorus, 5% Magnesium.

 

Tomatoes +83.6: Tomatoes are 94% water, and in 100g of tomato there are 18 calories, 0g fat, 4g Carbs, 1g of fiber, 3g sugar, and 1g protein. There is also 21% Vitamin C, 17% Vitamin A, 1% calcium, 1% Iron, 10% Vitamin K, 3% Vitamin E, 1% Riboflavin, 3% Niacin, 4% Vitamin B6, 4% Folate, 1% Pantothenic Acid, 6% Manganese, 3% copper, 1% zinc, 2% Phosphorus, 3% Magnesium.

 

Organic Celery +83.3:  Celery is 95% water, and in 100g of celery there are 16 calories, 0g fat, 3g Carbs, 2g of fiber, 2g sugar, and 1g protein. There is also 5% Vitamin C, 9% Vitamin A, 4% calcium, 1% Iron, 37% Vitamin K, 1% Vitamin E, 3% Riboflavin, 2% Niacin, 4% Vitamin B6, 9% Folate, 2% Pantothenic Acid, 3% Manganese, 1% selenium, 2% copper, 1% zinc, 2% Phosphorus, 5% Magnesium, and 7% Potassium.

 

Organic Garlic +83.2: Garlic is 80% water, and in 3g of garlic there are 4 calories, 0g fat, 1g Carbs, 0g of fiber, 0g sugar, and 0g protein. There is also 2% Vitamin C, 1% calcium, 3% Manganese, and 1% selenium.

 

Organic Dark Leafy Greens (spinach, kale etc.) +83: Dark leafy greens specifically spinach is 92% water, and in 30g (1 cup) spinach there are 7 calories, 0g fats, 1g carbs, 1g fibre, 1g protein, 56% Vitamin A, 14% Vitamin C, 3% Calcium, 5% Iron, 3% Vitamin E, 181% Vitamin K, 15% Folate, 3% Vitamin B6, 13% Manganese, 5% potassium, and 6% Magnesium.

 

Lima Beans +82 : In 1 cup (188g) of cooked lima beans there are 216 calories, 1g fat, 39g Carbs, 13g of fiber, 5g sugar, and 15g protein. There is also 3% calcium, 25% Iron, 5% Vitamin K, 2% Vitamin E, 6% Riboflavin, 4% Niacin, 15% Vitamin B6, 39% Folate, 8% Pantothenic Acid, 49% Manganese, 12% selenium, 22% copper, 12% zinc, 21% Phosphorus, 20% Magnesium, and 27% Potassium.

 

Beets +81.3: Beets are 92% water, and in 100g of beets there are 44 calories, 0g fat, 10g Carbs, 2g of fiber, 8g sugar, and 2g protein. There is also 6% Vitamin C, 1% Vitamin A, 2% calcium, 4% Iron, 2% Riboflavin, 2% Niacin, 3% Vitamin B6, 20% Folate, 1% Pantothenic Acid, 16% Manganese, 1% selenium, 4% copper, 2% zinc, 4% Phosphorus, and 6% Magnesium.

 

Green Beans +81.2: Green beans are 91% water, and in 100g of green beans there are 31 calories, 0g fat, 7g Carbs, 3g of fiber, 1g sugar, and 2g protein. There is also 27% Vitamin C, 12% Vitamin A, 4% calcium, 6% Iron, 18% Vitamin K, 2% Vitamin E, 6% Riboflavin, 4% Niacin, 4% Vitamin B6, 9% Folate, 1% Pantothenic Acid, 11% Manganese, 1% selenium, 3% copper, 2% zinc, 4% Phosphorus, and 6% Magnesium.

 

Fresh Lemon +80.9: Lemons are 85% water, and in 100g of lemon there are 25 calories, 0g fat, 9g Carbs, 0g of fiber, 2g sugar, and 0g protein. There is also 77% Vitamin C, 1% calcium, 1% Vitamin E, 1% Riboflavin, 1% Niacin, 3% Vitamin B6, 3% Folate, 1% Pantothenic Acid, 1% copper, 4% Potassium, 1% Phosphorus, and 1% Magnesium.

 

Carrot +80.5: Carrots are 92% water, and in 100g of carrots there are 41 calories, 0g fat, 10g Carbs, 3g of fiber, 5g sugar, and 1g protein. There is also 10% Vitamin C, 334% Vitamin A, 3% calcium, 2% Iron, 16% Vitamin K, 3% Vitamin E, 3% Riboflavin, 5% Niacin, 7% Vitamin B6, 5% Folate, 3% Pantothenic Acid, 7% Manganese, 2% copper, 2% zinc, 4% Phosphorus, and 3% Magnesium, and 9% Potassium.

 

Bottom Line: .Foods high in water, minerals, vitamins, and electric charge are the real superfoods. Not only will the consumption of these foods increase your health and well-being, but they will also help with the alkalising and detoxification of your body

13 Important Health Benefits of Cucumber

Elizabeth Marks
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13 Important Health Benefits of Cucumber

Hey Friends!

I hope you took a look at my previous posts about superfoods because it goes into detail as to why cucumber is one of my favorite vegetables.

Too many people shun the cucumber? Why because they think it tastes weird. Does it? Yes, I think sometimes it does, which is why I prefer to juice them or add them to smoothies and salads.

I’m also enjoying them as a snack with some cayenne pepper, sea salt, and lemon juice. It’s not too bad!

Ok, so why should you get more cucumbers into your diet? There is much reason so I’ll make the list concise for you:

 

Glass of cucumber juice on white wooden background

 

Cucumber is great because:

 

  • They’re alkalising
  • They full of electronic charge, which helps your body function optimally
  • They’re 96% water so they help hydrate you, which is the second most important thing we need to survive (after oxygen)
  • They’re low in calories, which is important for maintaining a healthy weight
  • They’re low in carbs and sugar when compared with other vegetables and fruit
  • They’re cheap and accessible to everyone!

 

Let’s look into more detail the health benefits of cucumber:

 

Cucumber Are Hydrating

Cucumbers are 96% water, which means in 300g of cucumber there are 288 mls of water that’s almost 10% of your daily water consumption through food!

 

Cucumbers Are Great For Weight Loss

Cucumber contains water and fiber, which is responsible for making you full sooner. As cucumber is also super low in calories, you’re getting fairly full and satisfied with such few calories. That is the best way to maintain weight.

 

Cucumbers Protects Your Heart

Cucumbers are rich in potassium with 447 mg in just 1 medium cucumber (300g) that is 13% your RDA in just one serving. The best part, potassium is responsible for lowering high blood pressure, which is what reduces the risk of stroke and cardiovascular disease.

 

Cucumber Reduce Risk of Cancer

Cucumbers are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history in reducing the risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer, and prostate cancer.

 

Cucumbers Fight Inflammation

Conducted by animal studies the extract of cucumbers helps reduce unwanted inflammation by inhibiting the activity of pro-inflammatory enzymes (including cyclo-oxygenase 2, or COX-2).

 

Cucumbers Freshen Your Breath

According to the principles of Ayurveda, placing slices of cucumber on the roof of your mouth may help fight odor-causing bacteria. Additionally consuming cucumbers could aid in the releasing excess heat from your stomach, which is said to be the primary cause of bad breath.

 

Cucumbers Help Manage Stress

Because cucumbers contain some B vitamins, they may help manage stress. As vitamin B is responsible for easing the feelings of anxiety.

 

Cucumbers Support Digestive Health

As Cucumbers as so high in water content and minerals, it helps with the struggle of acid reflux as the cucumber helps balance the stomach’s pH levels.

 

Cucumbers Are Great For Pain Relief

The flavonoids and tannins in cucumbers are anti-inflammatory, which can limit the release of free radicals in the body and reduce pain associated with it.

 

Cucumbers Are Great For Hangovers

Due to cucumbers high mineral, salt, water, and vitamin content they make an excellent electrolyte to help replenish you after a night out of drinking. So before heading to bed chomp on a few slices of cucumber, or better yet enjoy a cucumber, mint, and lemon juice!

 

Cucumbers Protect Your Brain From Neurological Disease

Cucumbers contain fisetin which is a flavonoid that contains anti-inflammatory properties. Fisetin appears to play an important role in brain healthy by protecting your nerve cells from age-related illnesses such as memory loss and learning impairments.

 

Cucumbers Are Great For Skin and Hair

The Silicon and sulfur found in cucumbers may help to stimulate hair growth. Additionally placing them on your puffy eyes may help reduce the puffiness! It would be worth trying the morning after not getting much sleep…or crying.

 

sliced cucumber on a wooden chopping board

 

So What Are Some Of The Best Ways To Get More Cucumbers Into Your Diet?

 

Cucumbers can be used in many recipes and in many ways. Here are some quick tips I’ve found made it easier for me to consume cucumbers:

 

  1. Juicing cucumbers- they provide a great base for vegetable juices. Skin and seeds are the most nutritious part of the cucumber so be sure to juice the whole thing. Cucumbers are best organic because their skin is full of wax, and pesticides, which are harder to wash off when compared with other fruit and vegetable.
  2. Add cucumbers to a smoothie- add 1 cup of cucumber to your smoothies, you won’t taste them at all and you require less liquid. They’re easier to consume in this form and they help boost the nutrient content of your smoothies exponentially.
  3. Cucumbers as snacks- Cucumbers taste amazing with some olive oil, sea salt, lemon juice, and cayenne pepper. Enjoy this snack all day and every day because it’s great for health, vitality, energy, and weight management
  4. Cucumber for dips- Cucumber tastes amazing with hummus. Clean and slice cucumber and dip it with hummus for a high fiber snack. This will taste amazing and keep you full for ages.
  5. Cucumber for soups- Cucumber is great in a chilled soup. Mix it with some avocado for extra thick and creaminess! It will shock your taste buds and become a definite favorite in your household. This soup will also be super healthy and alkalising!
  6. Cucumber for salads- Add cucumbers in salads in pretty obvious, and super delicious. You can add it to almost any salad, or make it a star in a tomato and feta salad, there are also many more cucumber recipes that include fill, and lemon juice, which goes great as a side to any pain dish!  

 

Cucumbers Vs. Apples

 

Wondering just how awesome cucumber really is? Let’s compare the nutritional information to apples

 

In 1 medium cucumber (300g) you get: In 1 Large Apple (300g) you get:
45 Calories 156 Calories
0g Fat 0g Fat
11g Carbs (2g fibre, 5g sugar) 42.3g Carbs (8g fibre, 30.2g Sugar)
2g protein 0g Protein
6% Vitamin A 4% Vitamin A
14% Vitamin C 22% Vitamin C
5% Calcium 2% Calcium
5% Iron 2% Iron
0% Vitamin D 0% Vitamin D
0% Vitamin E 2% Vitamin E
62% Vitamin K 8% Vitamin K
5% Thiamin 4% Thiamin
6% Riboflavin 4% Riboflavin
1% Niacin 2% Niacin
6% Vitamin B6 6% Vitamin B6
5% Folate 2% Folate
8% Pantothenic Acid 2% Pantothenic Acid
10% Magnesium 4% Magnesium
7% Phosphorus 4% Phosphorus
13% Potassium 10% Potassium
4% Zinc N/A
6% Copper 4% Copper
12% Manganese 6% Manganese
1% Selenium 0% Selenium
96% Water 84% Water

 

How to Prepare and Buy The Best Cucumbers?

Cucumbers contain pesticide residue, with the exception of organic produce. Even though the cucumbers contain small trace levels of this poisonous residue, their negative impact on health is well noted. Therefore the best and safest way to consume cucumbers are organic ones.

Don’t even consider peeling cucumbers or seeding them as this results in the loss of key nutrients and fiber found in both the skin and the seeds. This is why where possible I recommend organic cucumbers so you can safely consume the skin. If not, then wash your cucumbers thoroughly with a brush and apple cider vinegar. 

 

Additionally, cucumbers contain wax to protect them during transit. Organic cucumbers are coated with non-synthetic waxes, and these waxes are traditionally free from all chemical contaminants. Conventionally grown cucumbers are waxed with a synthetic wax, which contains unwanted chemical contaminants, which is why their part of the dirty dozen.

Bottom Line: Cucumbers are superfoods! They’re minerals and vitamins are higher than most other living produce, and they’re also affordable and easily accessible than almost anything else

Answered: What is The Healthiest Nut and Seed To Eat?

Elizabeth Marks
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Answered: What is The Healthiest Nut and Seed To Eat?

Wow, after all this time I have been wondering what the healthiest nuts and seeds are, I have finally taken the time to do my own research to find out. I have always been conscious of eating the best and healthiest foods so for that reason I very rarely trust my health in the hands of others and would rather do the research myself.

 

I wanted to share it on the health body blog because I also wanted to share my findings with everyone who’s interested in knowing the same thing. Allow me to save you the time because I have shared all of my data collected below.

 

My research has been conducted using the USDA, which I believe at this time is the best source to find out nutritional information.

 

And please if you have found this piece interesting and informative please share it with as many people as you know that would also appreciate knowing this information.

 

Enjoy and if you want to know tasty ways to incorporate more of these amazingly healthy nuts and seeds come check out my newest recipe book called The Healthy Body Way. It’s full of quick, easy, and delicious recipes of some of the healthiest, anti-inflammatory, and energizing foods you can eat.

Nutritional Information Table For Nuts and Seeds

 

Walnuts Macadamia Nuts Brazil Nuts Cashews Almonds
Calories 654 718 656 553 576
Total Fat 65g 76g 66g 44g 49g
Saturated Fat 6g 12g 15g 8g 3.7g
Polyunsaturated Fat 47g 1.5g 21g 8g 12g
Monounsaturated Fat 9g 59g 25g 24g 31g
Total Carbs 14g 14g 12g 30g 22g
Dietary Fiber 7g 9g 8g 3.3g 12g
Sugar 2.6g 4.6g 2.3g 6g 3.9g
Protein 15g 8g 14g 18g 21g
Potassium 12% 10% 18% 18% 20%
Magnesium 39% 32% 94% 73% 67%
Vitamin B-6 25% 15% 5% 20% 5%
Iron 16% 20% 13% 37% 20%
Vitamin C 2% 2% 1% 0% 0%
Calcium 9% 8% 16% 3% 26%
Vitamin A 0% 0% 0% 0% 0%
Omega 3 Fats 9.2g 0.3% 0.1% 0.5% 0%
Omega 6 Fats 38.5 g 1.6g 24g 8.6g 14.5g
Omega 6:3 Ratio 4:1 6:3 – 125:1 –

 

Pecans Hazelnuts Pistachio Nuts Peanuts Pine Nuts
Calories 690 628 562 567 673
Total Fat 72g 61g 45g 49g 68g
Saturated Fat 6g 4.5g 6g 7g 4.9g
Polyunsaturated Fat 22g 8g 14g 16g 34g
Monounsaturated Fat 41g 46g 24g 24g 19g
Total Carbs 14g 17g 28g 16g 13g
Dietary Fiber 10g 10g 10g 9g 3.7g
Sugar 4g 4.3g 8g 4g 3.6g
Protein 9g 15g 20g 26g 14g
Potassium 11% 19% 29% 20% 17%
Magnesium 30% 40% 30% 42% 62%
Vitamin B-6 10% 30% 85% 15% 5%
Iron 13% 26% 21% 25% 30%
Vitamin C 1% 10% 9% 0% 1%
Calcium 7% 11% 10% 9% 1%
Vitamin A 0% 0% 8% 0% 0%
Omega 3 Fats 1g 0.1% 0.5% 0g 0.2%
Omega 6 Fats 22.8g 9g 13.6g   16g 38.6g
Omega 6:3 Ratio 23:1 90:1 14:1 39:1

Pumpkin Seeds Sunflower Seeds Flax Seeds Chia Seeds Hemp Seeds Sesame Seeds
Calories 446 584 534 486 553 573
Total Fat 19g 51g 42g 31g 49g 50g
Saturated Fat 3.7g 4.5g 3.7g 3.3g 4.6g 7g
Polyunsaturated Fat 9g 23g 29g 24g 38g 22g
Monounsaturated Fat 6g 19g 8g 2.3g 5.4g 19g
Total Carbs 54g 20g 29g 42g 8.7g 23g
Dietary Fiber 18g 9g 27g 34g 4g 12g
Sugar – 2.6g 1.6g 1.5g 0.3g
Protein 19g 21g 18g 17g 32g 18g
Potassium 26% 18% 23% 11% 26% 13%
Magnesium 65% 81% 98% 83% 175% 87%
Vitamin B-6 0% 65% 25% – 30% 40%
Iron 18% 29% 31% 42% 44% 81%
Vitamin C 0% 2% 1% 2% 1% 0%
Calcium 5% 7% 25% 63% 7% 97%
Vitamin A 1% 1% 0% 0% 0% 0%
Omega 3 Fats 0.35g 0.4% 6.4g (54%) 58% 17.4% 0.35g
Omega 6 Fats 30.7g 41% 1.4g (14%) 19% 57.5% 25g
Omega 6:3 Ratio 88:1 102:1 0.2:1 0.3:1 3:1 71:1

The Healthiest Nuts and Seeds:

From the information I have gathered this is the summary of it all:

 

Best Anti-Inflammatory Nut and Seed:

  1. Flax Seeds
  2. Chia Seeds
  3. Hemp Seeds
  4. Walnuts
  5. Macadamia Nuts

Healthiest Nuts and Seed:

  1. Flax Seeds
  2. Chia Seeds
  3. Hemp Seeds
  4. Walnuts
  5. Macadamia Nuts
  6. Brazil nuts contain higher levels of omega 6, which may cause inflammation in excess, however, Brazil nuts also contain loads of Selenium, which is super good for you.

Nuts and Seeds Lowest in Sugar: 

  1. Sesame Seeds
  2. Flax Seeds
  3. Hemp Seeds
  4. Brazil Nuts
  5. Walnuts
  6. Sunflower Seeds

Nuts and Seeds lowest in Calories: 

  1. Pumpkin seeds
  2. Chia Seeds
  3. Cashews
  4. Almonds
  5. Pistachio Nuts

Nuts and Seeds Lowest in Carbs: 

  1. Flax Seeds
  2. Hemp Seeds
  3. Chia Seeds
  4. Sesame Seeds
  5. Sunflower seeds
  6. Pecans
  7. Brazil nuts
  8. Macadamia nuts
  9. Walnuts
  10. Hazelnuts
  11. Almonds
  12. Pine nuts

 

 

Bottom line:

Most nuts and seeds are relatively balanced in their nutritional profile just be aware that macadamia nuts are highest in calorie. Most nuts are high in omega 6 fatty acids, which in excess may cause inflammation. In a standard American diet, your goal would be to reduce the amount of omega 6 fats you’re consuming, and for this reason, I would recommend sticking to the nuts and seeds, which are the lowest in omega 6’s or have the best omega fat ratio. These nuts and seeds are flax seeds, chia seeds, hemp seeds, walnuts, and macadamia nuts. If you follow a whole food plant-based diet or paleo diet, then you’re body will be balanced enough I imagine consuming an ounce or two of nuts per day no matter which ones!

If you’re like me, then I would recommend adding more flax seeds, chia seeds, hemp seeds, walnuts, and macadamia nuts into your diet. The easiest way would be to add flaxseeds or chia seeds to your warming porridge or your green smoothie bowl. I would also sprinkle some over your delicious lunch salad and practice baking with them as well. Additionally, I would snack on a chia seed pudding or enjoy a handful of walnuts or macadamia nuts!

So many amazing delicious options. I’m starting to get super excited!

I hope you enjoyed this article and if you have any questions please message me anytime!

 

7 Mouth-Watering PB2 Cookies You Have To Try

Elizabeth Marks
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7 Mouth-Watering PB2 Cookies You Have To Try

There’s no secret that I love PB2 and so for that reason, it was just natural for me to do a whole bunch of recipes in fact I made 7 most mouth-watering pb2 cookies for you to try.

you see….

I have always been a fan of peanut butter since I was really little and If you’re here reading this, then I know you have been too. The addiction is real and so is the love affair with peanut butter. But there comes a time in one’s life when too much peanut butter starts to equal pain because…you know why…the calories. Yes, those tiny little creatures that live in your closet and sew your clothes a bit tighter every night, those ones.

Anyway, for that reason, a swap to pb2 was very natural for me because it simply meant that I could eat more pb2 for the same calories. Yes, that’s how my brain worked. I could see how much more “peanut butter” I was able to consume versus the tiny little amounts that no real peanut butter fan could stick to.

So as my love affair with powdered peanut butter became stronger as I began experimenting and making delicious pb2 recipes with it, which is also how I stumbled across these 7 pb2 cookie recipes.

So now, I can have more than one cookie and not feel bad because these pb2 cookies I’m sharing with you a high in fiber and protein, which are important building blocks for keeping a healthy weight.

7 Mouth-Watering PB2 Cookies That You Have To Try

 

three peanut butter chocolate chunk cookies on white background

Super Mega Awesome PB2 Chocolate-Chip Cookies
(plant-based, sugar-free, gluten Free)

Makes 15 cookies:
Calories per cookie: 90, total fat: 5.9g, total carbs: 7.2g (1.8g fiber, 1g sugar), 2.2g protein

Ingredients:

  • 1 cup buckwheat flour
  • 1/2 tsp. baking soda
  • 1/2 tsp. sea salt
  • 1/4 cup coconut oil, melted
  • 1/2 tsp. stevia extract (or 12 tbsp. coconut sugar)
  • 1 flax seed egg or an egg
  • 1 tsp. vanilla extract
  • 4 tbsp. PB2
  • 2 ounces of 85% dark chocolate, broken into little tiny pieces

 

Directions:

  • Preheat oven to 375f
  • Combine well buckwheat flour, soda, sea salt, stevia, and pb2. Set aside
  • Add the chia seed egg, vanilla extract, and coconut oil to the flour mixture and mix really well.
  • Add your dark chocolate pieces and mix well into the mixture with your hands.
  • Make 15 cookies and bake in the oven for 10 minutes or until their turn lightly golden.
  • Allow cooling before enjoying. They can be stored in a tightly sealed container.

 

 

Easy Peasy Flour Free PB2 Cookies
(plant-based, sugar-free, grain Free)

Makes 8 cookies:
Calories per cookie: 52, total fat: 1.8g, total carbs: 5.9g (3.1g fiber, 1g sugar), 3.7g protein

Ingredients:

  • 1 cup pb2
  • 2/3 cup plant-based milk, I used unsweetened almond milk
  • 1/3 cup coconut flour, could be swapped for almond flour
  • 1 tsp. vanilla extract
  • 1 tbsp. chia seeds
  • 1/2 tsp. baking powder
  • 1/2 tsp. stevia extract or 1 tbsp. Sweetener of your choice

Directions:

  • Preheat oven to 350f
  • Combine pb2, coconut flour, stevia, milk, and vanilla extract in a mixing bowl.
  • Add Baking powder and chia seeds to the pb2 mixture and combine well
  • line a baking tray and make 8 cookies, press cookies down with a fork
  • Bake for 8-10 minutes or until brown
  • Allow cooling before enjoying them!

healthy oatmeal pumpkin PB2 Cookies

Healthy Pumpkin PB2 Cookies
(plant-based, sugar-free, dairy Free)

Makes 12 cookies:
Calories per cookie: 78, total fat: 1.5g, total carbs: 13.4g (2.7g fiber, 1.4g sugar), 3.3g protein

Ingredients:

  • 2 cup organic rolled oats
  • 1/2 cup pb2 powder, make into paste
  • 1 cup pureed pumpkin
  • 1/4 of granulated stevia or coconut sugar
  • 1/3 cup. plant-based milk, I used unsweetened almond milk

Directions:

  • Preheat oven to 350f
  • Prepare pb2 with water and make into paste
  • Combine pb2 paste, rolled oats, stevia, pumpkin, and milk to a mixing bowl and combine well.
  • line a baking tray and make 12 cookies
  • Bake for 12-15 minutes or until brown
  • Allow cooling before enjoying them!

 

chocolate tahini oatmeal cookies

Protein Packed No Bake PB2 Cookies
(plant-based, sugar-free, dairy Free)

Makes 8 cookies:
Calories per cookie: 86, total fat: 4.8g, total carbs: 8.5g (2.4g fiber, 0.5g sugar), 3.9g protein

Ingredients:

  • 1/2 cup oat bran (or rolled oats)
  • 4 tbsp. pb2
  • 4 tbsp. cacao powder
  • 1/2 tsp. stevia extract or 2 tbsp. sweetener of the choice
  • pinch of sea salt
  • 4 tbsp. tahini butter (or nut butter of choice)
  • 3/4 cup plant-based milk, I used unsweetened almond milk

Directions:

  • Combine oat bran, pb2, cacao powder, sea salt, and stevia then mix well.
  • Add tahini butter to the mixture. It will be crumbly
  • Add slowly the milk to form a very thick batter
  • Make 6 cookie “balls” and using your hands turn the balls into cookies
  • Place of parchment paper and refrigerate for 30 minutes before enjoying!

 

 

Banana Oatmeal Cookies

Simple Breakfast PB2 Cookies
(plant-based and dairy-free)

Makes 12 cookies:
Calories per cookie: 46, total fat: 0.7g, total carbs: 9.1g (1.5g fiber, 2.7g sugar), 1.8g protein

Ingredients:

  • 2 ripe medium-large bananas, mashed (240g)
  • 3/4 cup rolled oats
  • 4 tbsp. pb2
  • 1/4 tsp. ground cinnamon
  • dash of plant-based milk (only if your mixture looks like it requires more moisture!)

Directions:

  • Preheat oven to 350f
  • Combine the banana, pb2, rolled oats, and cinnamon in a mixing bowl to create a wet dough consistency. Add some plant-based milk to get this texture if needed.
  • line a baking tray and with 12 cookies
  • Bake for 12-15 minutes
  • Allow cooling before enjoying them!

 

Chocolate cookies with decorations on pink background.

Gooey Chocolate PB2 Cookies
(plant-based, sugar-free, grain free)

Makes 12 cookies:
Calories per cookie: 75, total fat: 4.7g, total carbs: 6.6g (3.3g fiber, 0.3g sugar), 3g protein

Ingredients:

  • 2 ripe avocados (260g of avocado meat)
  • 2 flax eggs or whole eggs
  • 1/2 cup plant-based milk, I used unsweetened almond milk
  • 1tsp. baking soda
  • 1/2 tsp. stevia extract or 1/4 cup sweetener of choice
  • 1/2 cup PB2
  • 1/2 cup cacao powder

Directions:

  • Preheat oven to 350f
  • Combine the avocado and chia eggs and blend with an electric mixer until smooth.
  • Add in remaining ingredients and blend again until smooth
  • line a baking tray and with 12 cookies
  • Bake for 10-12 minutes
  • Allow cooling before enjoying them!

P.S. they will appear slightly gooey but once cooled they will taste great!

 

Stacked peanut butter cookies with chocolate chunks on concrete background

Chocolate Chip Flourless PB2 Cookies
(plant-based, sugar-free, grain Free)

Makes 12 cookies:
Calories per cookie: 58, total fat: 4.3g, total carbs: 4.3g (2.8g fiber, 0.4g sugar), 3g protein

Ingredients:

  • 9 tbsp. PB2 (to make 1 cup pb2 paste)
  • 1 tbsp. coconut oil
  • 2 flax eggs or 2 whole egg
  • 1/2-3/4 tsp. stevia extract or 1 tbsp. sweetener of the choice
  • 1/2 tsp. baking soda
  • pinch of sea salt
  • 1/2 cup of cacao nibs

Directions:

  • Preheat oven to 350f
  • Combine the pb2, coconut oil, flax eggs, stevia, baking soda, and sea salt and mix well. You want the texture to be thick and gooey-ish and even sticky.
  • Place 12 cookies on a lined baking tray and bake for 10 minutes or until slightly brown.
  • Allow the cookies to cool for at least 10 minutes before enjoying them!

 

Recipe Notes:

  1. The stevia extract I use is Now Foods Better Stevia Powder
  2. I use organic ingredients where possible
  3. My favorite plant-based milk in almond and coconut milk
  4. Stevia can be subbed for coconut sugar, rice malt syrup or honey
  5. flax eggs can be subbed for chia eggs or whole eggs
  6. Buckwheat flour can be subbed for spelt flour
  7. Rolled oats can be subbed for oat bran or LSA

 

P.S. All calories were calculated using stevia, therefore, your nutritional information will change when you use a different sweetener. Nutritional information was calculated using Mercola Chronometer.

P.S.S. To calculate your estimated daily calorie intake I highly recommend this app here.

P.S.S.S If you like my article please share it with your friends, family, or anyone who you feel would love this article. And if you like to hear more from me keep in touch by opting into my mailing list, where you get a weekly newsletter on healthy opinions, recipes, and weight loss tips.

 

Lots of love,

Xx

14 Unsexy But Healthy Snack Ideas That Are Amazing For Weight Loss

Elizabeth Marks
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0
14 Unsexy But Healthy Snack Ideas That Are Amazing For Weight Loss

When it comes to choosing the right snacks it can be really hard sometimes because you just don’t know what to eat? If you ever feel like this at any point of time you should always refer back to this article because I am about to solve all your problems by helping you know just the right healthy snacks to eat when and why.

As an avid snack eater, I have experimented with many different snack options. And after many years of trial and error. Yes, this is serious…laugh out loud because if you chose a snack that isn’t filling enough it will make you eat more and eating more food leads to weight gain, of course.

So I am about to share my ultimate list of snacks that help you feel full and satisfied between meals as well as keep you healthy and have your energy levels stable between meals.

 

Because I am predominantly an advocate of the plant-based lifestyle most of these snacks will, in fact, be “vegan” simply because that’s what I have been testing.

 

So with that said allow me to let you in on my secret stash of healthy, energizing, snack ideas.

 

14 Unsexy But Healthy Snack Ideas That Are Amazing For Weight Loss and Under 200 Calories

 

Gluten Free Homemade dates and coconut nutrition protein balls


Protein balls:

I am in love with protein balls because they’re filling, super easy to make on Sunday’s ready for you to devour throughout the week. They’re also high in protein, healthy fats, and fiber, which keeps you full for longer and energy levels stable between meals. They’re also super duper tasty and delicious. Here are 13 of my favorite protein ball recipes. Protein balls are best consumed in the afternoon to help prevent any energy slumps and food cravings. They’re also perfect as an evening snack!

 

Fresh green celery with vegetables in glasses isolated on white

Vegetable Sticks:


This might be a boring suggestion for many but believe me when I say that this is one of my most favorite snacks in the whole wide world. Why? Because they’re so healthy, energizing, low calorie, and delicious. Simply peel, seed, and slice your cucumber, especially if they’re not organic, peel your carrot and chop them into sticks, and then wash your celery and prepare them into logs. Serve with ½ juiced lemon or lime, some sea salt, and chili flakes. This will absolutely blow your mind how healthy and satisfying this snack is at any time of day.

 

 

Herbal Tea + Coconut oil:


Yes, I am still not over coconut oil and what real fan can be? Coconut oil is the best energy and brain booster ever. Start by blending a tablespoon of organic extra virgin coconut oil into you favorite herbal tea or black coffee, add some stevia for a touch of sweetness or honey if you desire and then serve as is. This drink will blow your mind just how delicious, satisfying, and energizing it is. I often have this as my morning tea but you could enjoy it in the afternoons. It’s reasonably low in calories as well especially when you enjoy it without milk or with a low-calories plant-based milk.

 

Shaker and protein powder on white background

Rice Protein Shake:


So it doesn’t have to be rice protein but if you’re dairy free or plant-based/vegan like me, then you can enjoy a delicious chocolate rice protein shake in the afternoon. Blend it with some pure water on its own or add your favorite plant-based milk for an ultimate filling afternoon snack. This healthy snack idea is below 200 calories and it will keep your energy stable plus prevent any starving hunger cramps while you wait for dinner. It’s my favorite afternoon snack and I have been finding it a real life-saver!

 

kale chips paprika in white bowl with white background

Homemade Veggie Chips:


So I don’t want to get your hopes up because they’re not exactly “chip-like” but they taste great like chips. You can make broccoli chips, zucchini chips, kale chips, eggplant chips, cauliflower chips, turnip chips, and even radish chips. The possibilities are endless and extremely tasty! Did I mention they’re also easy to make? Simple slice thinly your chosen veggies and then rub them in coconut oil plus add your favorite seasoning. Don’t add more than 2 tsp. Of oil just because the calories can add up. The other day I made eggplant chips and I use a whole small-medium eggplant that was 230g and I used 2 tsp. Of coconut oil, which weight 11g… it produced the most delicious “greasy” chips and it was perfect for what I was craving and for only 158 calories I was in heaven. I ate these for morning tea and I was satisfied nicely until lunch. You could really enjoy these any time of day because…they’re healthy!

 

 

Broccoli freshly steamed on stainless steel steamer.

Steamed Veggies:


Yes, I have mentioned vegetables again because vegetables are life and I love living healthy and energized. So if you do too, then you should try steaming your favorite veggies as a light snack. You can enjoy as is with some sea salt or even drizzle some healthy flax seed oil on top of extra satisfaction. You can consume these any time of day or night. I have even enjoyed some before bed when I’ve felt pecky. They’re easy to make and full of fiber. Opt for these when you want sometimes light and filling.

 

Bowl With Brazil Nuts. Raw brazil nuts in a wooden bowl from above, isolated on white background.

Raw Organic Nuts and Seeds:


Of course, you don’t have to eat organic nuts and seeds but they are better in regards to having fewer sprays and pesticides used on them. I absolutely love snacking on portion controlled nuts and seeds because they really do a fantastic job of filling me up and keeping me satisfied between meals. I usually consume these in the afternoons and even evenings. The serving depends on your calorie allocation and budget because a good serve is anywhere between 15-30g. 30g servings are the most substantial and tend to be what I do unless I am having another snack with it or a meal is literally around the corner. Nuts are full of protein, healthy fats, and fiber. They’re absolutely fantastic and should definitely be used. Some of my favorite nuts and seeds are raw almonds, walnuts, brazil nuts, and pepitas. If you’re watching your calories be weary of which nuts you consume in large dosages. Brazil nuts and walnuts are relatively high at 675 calories per 100g so enjoy no more than 30g serves but believe me when I say that’s enough to feel full and satisfied… plus it’s still less than 200 calories.

 

Chia seed pudding in glass jar.

Chia Seed Pudding:

I never really crave chia seed pudding but when I do have it, I really enjoy it. Mostly because they’re sweet and refreshing and also because they’re filling and energizing. My recipe really helps me wake up due to the mineral and vitamins found in these amazing little seeds. I use 2 tbsp. Of chia seeds, which is about 14g and I mix it with 1 cup of plant-based milk, stevia extract, cinnamon, and vanilla extract full only 100 calories. You could make it a little bigger and use a whole ounce of chia seeds and still have it be less than 200 calories. Because I live sugar-free I don’t usually add fruit but please feel free to if you love your fruit. Chia seed pudding can be enjoyed any time of day. I usually love to have mine in the afternoon and sometimes if I’m craving chocolate I’ll add a teaspoon or 2 of cacao powder. It’s the best way to get your chocolate cravings solved while boosting your energy.

 

rice crackers with tomato, avocado and mozzarella cheese

Rice Cakes:

I am in love with rice cakes and avocado. I literally eat this almost every day or night. This is my go-to snack because it’s so filling and satisfying. I usually add some cherry tomatoes and fresh sprouts or micro greens to my rice cake to add flavor and nutrition. This is my old time love and I highly recommend you try this. For less than 200 calories you can enjoy in three thin rice cakes or 2 thick ones with ½ an avocado (about 60g). You will feel full, satisfied, healthy, and energised. Please enjoy these any time of day. But don’t limit your imagination with rice cakes because I also suggest enjoying them with your favorite nut butter or even some sliced tomato, cucumber and olive oil. Sometimes simple is best!

 

almond butter in a white bowl with a knife dipped in it on a white background with raw almonds next to it

Nut Butters:

I actually rarely enjoy nut butters on their own only because I tend to lack self-control but I’ve added it to the list because I do enjoy it on my rice cakes and it does do a fabulous job satisfying me between meals. My favorite nut butters include unhulled tahini, sprouted pumpkin seeds butter and sprouted almond butter by Dastony. It’s expensive but totally worth it! You can also enjoy nut butter on nori sheets or celery sticks for healthy low-calorie snack ideas. I usually enjoy nut butters as a pre-workout or when I am craving something rich in the afternoons but you could enjoy it any time of day you desire. A healthy serving of nut butter is 20-30g. Nut butter is relatively high in calories so definitely weigh your portions to keep calories in check. My favorite way is to enjoy either 20-30g of almond butter on a celery log or spread between two nori sheets and the other way is 15-20g spread over one rice cracker with a sprinkle of ground cinnamon or sea salt. If you’re looking for some comfort food enjoy a decent spread of your favorite nut butter on a sprouted piece of toast or your favorite sliced bread. The calories will be a lot higher but your satisfaction levels will be met and I can vouch for it.

 

Two slices of avocado isolated on the white background. One slice with core.

Avocado:

Avocado is a wonderfully healthy, nutritious, delicious snack and it really shouldn’t be left this low on the list but it is. Avocado is full of fiber and healthy fats and of course, you know how healthy it is already. It really is a super food because in the serving I am recommending, which is 100g, you receive just 160 calories, 13% of your potassium intake, 16% vitamin C, 15% B6, 7% magnesium, and 3% iron just to literally name a few. I’d be here all day if I wrote the rest down. Most importantly you get 15g of total healthy fat mostly coming from monounsaturated fats and a whopping 7g of fiber. This little snack of avocado on its own with some fresh lemon/lime juice and sea salt or chili flakes if you desire will be one of the greatest things you could eat for yourself. You will get the biggest energy boost or your life and feel absolutely healthy and vitalized and it will likely encourage you to eat sometimes healthy as your next meal because you wouldn’t want to lose how good you’re feeling. This snack can be enjoyed any time of day or night. Feel free to turn it into a little guacamole with some cherry tomatoes and red onion and enjoy it with some fresh carrot sticks for a larger substantial snack.

 

 

Bowl of fresh popcorn on white wooden background

Organic Popcorn:

Organic freshly home-popped popcorn is not really a snack I eat often but when I crave it, it’s highly satisfying due to its large fiber content. A decent serve of homemade popcorn is an ounce (28g) and you can enjoy it as is with some sea salt for just 212 calories. Feel free to add some of your favorite oil to increase the flavor and satiety of the snack as long as you don’t go crazy because in the end it’s just a snack 😉 Popcorn is a wonderful snack for the afternoon or evening.

 

Delicious coconut pancakes decorated with almond shavings on table

Pancakes:

Yes, I have gone through phases where I have made pancakes for my morning tea and it’s honestly a wonderful filling snack. Some mornings after a workout I will have a light breakfast smoothie straight away but 2 hours later I am relatively hungry again, which is when I enjoy some pancakes, which are about 300 calories. My pancake recipe options are usually sprouted buckwheat with chia seeds, and oat bran/LSA or rice protein powder/LSA, psyllium husk, and egg whites. It completely depends on what I am feeling. But you can make any healthy pancakes you desire to enjoy as a filling snack for afternoon or morning tea.

 

 

slices of organic fruit rock melon and watermelon isolated on a white background

Fresh Fruit:

Fresh fruit is another amazing snack when you need to tie hunger over. Fresh fruit especially is made up of lots of water, which makes it a hydrating and satisfying snack to choose. Some of my favorite go to fruits include organic apples, bananas, organic berries, grapefruit, and melons. I opt for fruit mostly in the morning, or before a workout, post workout or simply when I need a hit to my sugar cravings. I see fruit as nature’s dessert so I enjoy it moderately and only on occasions. Fruit can be relatively low in calories, which also makes it a great snack for weight loss as well.

 

So there you have 14 of my favorite and best healthy snacks ideas for weight loss. I know they’re not super sexy but they’re realistic for busy women who just don’t have time to make extravagant snacks between meals.

 

If you like my article please share it with your friends, family, or anyone who you feel needs this advice. And if you like to hear more from me keep in touch by opting into my mailing list, where you get a weekly newsletter on healthy opinions, recipes, and weight loss tips.

 

Lots of love,

Xx

Purple Sweet Potato: Health Benefits & Recipes!

Elizabeth Marks
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0
Purple Sweet Potato: Health Benefits & Recipes!

So over the last few days I have been hearing a lot about purple sweet potato. And as I like to stay at the forefront of all health related things I decided it was my time to look into in myself.

 

Fun Facts: At this time of writing purple sweet potato has 17,572 #purplesweetpotato tags in Instagram!

 

So what is purple sweet potato and why is it so healthy?

Purple sweet potato is just like the normal classic sweet potato we are already used to. But instead, they are white skinned with a deep purple interior that becomes incredibly sweet when baked. You see, according to scientist, the exact gene in sweet potato known as (IbMYB1 and IbMYB2) gets activated to produce the purple anthocyanin pigments responsible for the rich purple tones of the flesh, according to whfood.com.

And the purple anthocyanin pigments is what contains the important antioxidant and anti-inflammatory properties, which makes purple sweet potato so good for you!

According to Marks Daily Apple several studies show potential health benefits of the purple anthocyanin pigments that purple sweet potato contains include:

  • Suppression of brain inflammation (found in mice)
  • Reduction in cognitive deficits
  • Inflammation
  • Protection against Liver damage (found in mice)
  • Potential suppression of neurodegenerative cell death
  • Neutralizes free radicals
  • Lowers glycemic index
  • Anti-aging effect
  • Hormonal balance
  • Improve eye health
  • Improve digestive health
  • Improve Immune system

Fun Facts: Did you know purple sweet potato contains 150% more anthocyanins than in the same amount as blueberries!

How Many Calories in Purple Sweet Potato?

There’s a lot of different sources giving a lot of different answers to this question, but after doing some digging around I have concluded the following calories in Okinawan “purple sweet potato” is the most accurate as the nutrient analysis was provided by the University of Hawai’i Cancer Centre Nutrition Support Shared Resources. But if you purchase Stokes purple sweet potato you’re looking at even fewer calories. So it depends on where you purchase your purple sweet potato from.

What’s the best way to cook this super cool “purple” sweet potato?

The answer is very simple, you cook it exactly like you would a normal sweet potato. You can steam it, bake it, roast it, peel it, microwave, puree, and even mash purple sweet potato just like you would any other sweet potato. It’s that easy. And if you’re running short on some delicious ideas below I have found 7 of the tastiest purple sweet potato recipes for you to try at home right now!

 

purple sweet potato cake

No Bake Purple Sweet Potato Cake
(vegan, paleo, SF, GF, NF)

Serves 4

[highlight] Ingredients: [/highlight]

  • 1 cup (200g) mashed purple sweet potato
  • 1/2 cup (50g) cacao powder
  • 1/4 cup (15g) unsweetened shredded coconut
  • 3/4 tsp. BetterStevia stevia extract by Now Foods
  • 1/2 tsp. ground cinnamon
  • 1 tsp. vanilla extract

Instructions:

  1. Peel and cut purple sweet potato up into small chunks
  2. Steam until tender for about 15-20 minutes
  3. Add steamed potatoes and all remaining ingredients to your food processor
  4. Process until you’ve reached a dough-like consistency
  5. Place cling wrap over your small baking pan
  6. Pour mixture into your baking pan and smooth out the mixture while also pressing down on it.
  7. Place in the fridge for at least an hour before enjoying!
  8. Serve with beautiful pomegranate seeds on top!

Nutrition Information Per Serve:
Calories: 156/ Fat: 4g (3g saturated)/ Carbs: 27g (6g fiber, 2g sugar)/ Protein: 3g

purple sweet potato pie

No Bake Purple Sweet Potato Pie
(vegan, paleo, GF)

Serves 8

[highlight] Ingredients: [/highlight]

Crust:

  • 1 cup (130g) almonds
  • 8 fresh Medjool dates, pitted
  • 1-2 tbsp. water to blend

Filling:

  • 2 cups mashed purple sweet potato
  • 1/3 cup coconut oil, melted
  • 2 tbsp. unsweetened coconut milk (or any milk you have)
  • 2 tsp. fresh lemon juice
  • 1 tsp. vanilla extract
  • 1/2 tsp. ground cinnamon
  • 1/8 tsp. ground ginger
  • 1/16th tsp. nutmeg
  • dash of sea salt

Instructions:

  1. Combine dates and almond into your food processor and pulse until you reach a dough-like consistency. Add a dash of water to help get you there.
  2. Place mixture into a 7-inch pie pan and press down firmly. Place in fridge while you make your filling.
  3. blend all your filling together in your food processor. Taste test and adjust where necessary
  4. Pour filling mixture onto your crust and then refrigerate for about 4 hours to set.
  5. Serve and enjoy!

(Keeps 1 week in the fridge!)

Nutrition Information Per Serve:
Calories: 317/ Fat: 17g (8g saturated)/ Carbs: 39g (5g fiber, 18g sugar)/ Protein: 4g

 

purple sweet potato fries

Roast Purple Sweet Potato Fries
(vegan, paleo, SF, GF, NF)

Serves 3

[highlight] Ingredients: [/highlight]

  • 400g Purple Sweet Potato
  • 1/2 tbsp. coconut oil
  • sea salt

Instructions:

  1. Wash and peel your sweet potato
  2. Cut them into 1/4-inch sticks
  3. Toss them with coconut oil and sea salt
  4. Place on a lined baking sheet
  5. Bake for 15 mins onside and turn the fries over to bake for another 10 minutes on the other side
  6. Serve and enjoy!

Nutrition Information Per Serve:
Calories: 216/ Fat: 2g (2g saturated)/ Carbs: 47g (4g fiber, 4g sugar)/ Protein: 1g

 

 

purple sweet potato Mash

Purple Sweet Potato Mash
(vegan, paleo, SF, GF, NF)

Serves 4

[highlight] Ingredients: [/highlight]

  • 500g Purple Sweet Potato
  • 1 tbsp. extra virgin olive oil
  • sea salt
  • 2 tbsp. unsweetened coconut milk

Instructions:

  1. Wash and peel your sweet potato
  2. Cut your sweet potato into small chunks
  3. Steam your sweet potato until tender. It will take around 15-20 minutes
  4. Place your steamed sweet potato into a saucepan and over medium heat and add your olive oil, milk, and sea salt and begin to mash.
  5. Mash your sweet potato until you have the texture you desire
  6. Serve and enjoy!

Nutrition Information Per Serve:
Calories: 215/ Fat: 3g (0g saturated)/ Carbs: 44g (4g fiber, 3g sugar)/ Protein: 1g

 

 

purple sweet potato gnocchi

Purple Sweet Potato Gnocchi
(vegan, paleo, SF, NF)

Serves 4

[highlight] Ingredients: [/highlight]

  • 500g Purple Sweet Potato
  • 1/2 cup wholemeal spelt flour
  • 1/2 tsp. sea salt
  • pinch of black pepper
  • pinch of nutmeg

 

Instructions:

  1. Wash and peel your sweet potato
  2. Cut your sweet potato into small chunks
  3. Steam your sweet potato until tender. It will take around 15-20 minutes
  4. Mash your sweet potato and allow it to cool completely
  5. Add wholemeal spelt flour, salt, pepper, and nutmeg to your cooled sweet potato bit by bit. You want enough so you can work with the dough without it sticking everywhere.
  6. Divide your dough into two balls
  7. Roll out the dough balls into long snacks and then use a knife to cut them into half-inch pieces.
  8. Bring water to boil and add your gnocchi and cook for 5 minutes. They will pop up to the top of the water when they’re ready.
  9. Enjoy gnocchi with olive oil, garlic, and fresh parsley plus a side of salad!

Nutrition Information Per Serve:
Calories: 243/ Fat: 1g (0g saturated)/ Carbs: 55g (3g fiber, 3g sugar)/ Protein: 3g

 

purple sweet potato smoothie

Purple Sweet Potato Smoothie
(vegan, paleo, GF, NF)

Serves 2

[highlight] Ingredients: [/highlight]

  • 1 cup (200g) frozen purple sweet potato
  • 1/2 (65g) frozen banana
  • 1 cup (132g) frozen cauliflower
  • 7 oz. organic silken tofu (or coconut yogurt or Greek yogurt)
  • 30g vanilla rice protein powder
  • 1/4 tsp. BetterStevia stevia extract by Now Foods
  • 1 tsp. vanilla extract

Instructions:

  1. Add all ingredients into your high-speed blender and process until thick, smoothie, and creamy.
  2. Add water if your blender needs help processing
  3. Serve and enjoy!

Nutrition Information Per Serve:
Calories: 303/ Fat: 3g (0g saturated)/ Carbs: 49g (6g fiber, 8g sugar)/ Protein: 19g

 

 

purple sweet potato brownies

Purple Sweet Potato Brownie
(vegan, paleo, SF, GF, NF)

Makes 8

[highlight] Ingredients: [/highlight]

  • 400g raw purple sweet potato
  • 1/2 cup unsweetened cocoa powder
  • 2 tbsp. (26g) chia seeds
  • 1/4 tsp. BetterStevia stevia extract by Now Foods
  • 1 tsp. vanilla extract

Instructions:

  1. Soak 2 tbsp. chia seeds with 5 tbsp. water, combine well together and then set aside
  2. Wash and peel your sweet potato
  3. Cut your sweet potato into small chunks
  4. Preheat oven to 375f/190c
  5. Steam your sweet potato until tender. It will take around 15-20 minutes
  6. Add steamed purple sweet potato, chia eggs. stevia, cocoa powder, and vanilla extract into your food processor and process until smooth.
  7. Place mixture into a lined 9×9 baking pan and bake for 40 minutes to firm up.
  8. Allow to cool before enjoying!

Nutrition Information Per Serve:
Calories: 101/ Fat: 2g (1g saturated)/ Carbs: 22g (5g fiber, 1g sugar)/ Protein: 2g

There are even more amazing purple sweet potato recipes out there such, purple sweet potato pancakes, purple sweet potato latte, purple sweet potato Ice-cream, and even purple sweet potato soup!

 

14 Skinny Protein Powder Recipes

Elizabeth Marks
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0
14 Skinny Protein Powder Recipes

I know there are times when I am seriously looking to cut fat and lose weight asap. Usually, this is after a serious weekend of eating delicious foods made from full fat, simple carbs, and lots of sugar, and also a generous amount of red vino.

So the week following a weekend like this is when I crave protein powder recipes. Simply because I am looking for something plain and light on my stomach, also to balance out the awesome weekend of festivities.

Eating recipes high in protein is beneficially for fast weight loss as it helps your body burn more at resting rate, which results in using more energy. Of course, you already know, the more energy you use and the less you consume, you lose weight.

So how do you make protein powder recipes when you want to lose weight and balance from the weekend?

You simply try my 14 skinny high protein powder recipes and enjoy them throughout the week.

The majority of the recipes include pea protein powder, natural unflavoured whey protein, flavored whey protein powder, and rice protein powder.

Most of these recipes are super easy and quick to make. I would love to show you how to make amazing food porn from protein powder but honestly, it isn’t my forte. I’m one who loves to eat and sadly not so much to bake.

What you can expect however are the recipes to be perfect for busy health conscience people like me. That means they’re sugar and gluten free and majority dairy frees too!

 

14 Skinny Protein Ball Recipes

Image by @svelte_philosophy Follow
Image by @svelte_philosophy Follow

HOMEMADE HEALTHY PROTEIN BARS “QUEST BAR” ALTERNATIVE

serves 1

Calories: 262/ Carbs: 9g/ Fibre: 2g/ Fat: 10g/ Protein: 34g

Ingredients:

  • 2 tbsp. Stevia Syrup* ( 2 cups of water, 1/2 cup granulated Stevia, 1 tsp. xanthan gum powder- Boil the two cups of water in a small or medium-sized sauce pan. Add the stevia to the boiling water, and then slowly add the Xanthum gum. Whisk it well until the gum is completely dissolved. Decrease the heat and then let the mixture cool)
  • 40g vanilla flavored protein powder (I use Vanilla Rice protein, but whey protein would taste great also, it’s your call!)
  • 15g of 100% cacao powder unsweetened chocolate

Directions:

  1. Combine n a small bowl, stevia syrup, whey protein, and chopped chocolate. The mixture will be slightly sticky to the touch.
  2. Place in a plastic bag and microwave mixture for 15-20 seconds for a softer bar. Alternatively, for a harder bar simply knead the mixture in the plastic bag until it firms, allowing it to then cool before enjoying it.

*you could replace stevia syrup with raw unpasteurized honey, rice malt syrup, or IsoMalto-Oligosaccharides (IMO).

 

vanilla-and-cinnamon-pancakes

CINNAMON AND VANILLA PROTEIN PANCAKES

serves 1

Calories: 325/ Carbs: 17g/ Fibre: 8g/ Fat: 8g/ Protein: 47g

Ingredients:

  • 30g vanilla pea protein powder
  • 1/2 cup grated cauliflower, roughly chopped (or ground almonds, or oat bran)
  • 3 egg whites
  • 1/4 tsp. cinnamon
  • 1 tsp. vanilla essence
  • 1 tbsp.(13g) chia seeds
  • 2 tbsp. unsweetened Vanilla almond milk
  • 1/2 tsp. coconut oil

Directions:

  1. processor cauliflower into your food processor, until it looks like rice
  2. Add protein powder, egg whites, cinnamon, vanilla, chia seeds, and almond milk to the process and blend until smooth
  3. Preheat a non-stick pan with 1/2 tsp. coconut oil coconut oil
  4. Add 1 heaped tbsp. of mixture onto the heated pan and flip once the bottom cooks, repeat until mixture is finished!
  5. Serve with granulated stevia, like xyz on top and a squeeze of fresh lemon juice, enjoy!!

 

 

avocado-protein-smoothie

GREEN PROTEIN SMOOTHIE

serves 1

Calories: 375/ Carbs: 37g/ Fibre: 20g/ Sugar: 6g/ Fat: 15g/ Protein: 37g

Ingredients:

  • 30g vanilla pea protein powder
  • 300g frozen broccoli
  • 1/3 continental cucumber
  • 2 heaped cups baby spinach
  • 1 serve wheat grass powder
  • 1/2 tbsp. chia seeds
  • 1/2 medium avocado (60g) or 1/4 cup rolled oats (depends if you’re feeling carbs or fats for brekkie)
  • 1 tsp. vanilla essence
  • 1 serve slippery elm powder (optional)
  • 1 1/2 tbsp. unsweetened cocoa powder
  • 3/4 cup pure water

Directions:

  1. Add all ingredients into a powerful high speed blender, and blend on high for 45 seconds until super smooth, thick and creamy.

 

lemon-coconut-short-bread-cookies

 

LEMON FLAX SEED PROTEIN COOKIES

Makes 12 Cookies

Calories: 127/ Carbs: 5g/ Fibre: 3g/ Fat: 7g/ Protein: 13g

Ingredients:

  • 150g vanilla rice protein powder
  • 100g Peanut butter or almond butter or sunflower seed butter
  • 30g flaxseeds, ground into a meal
  • 1 tbsp. chia seeds
  • 2 tbsp. psyllium husk
  • Juice and rind of one fresh lemon
  • 1/4 cup granulated stevia*

Directions:

  1. Preheat oven to 320f/180c
  2. Combine all ingredients together and add enough water to bind the mixture well.
  3. Divide mixture into 12 cookies and place on a lined baking tray
  4. Bake for 20 minutes in a preheat oven
  5. Allow to cool before enjoying!

*Granulated stevia can be replaced with your choice of sweetener (coconut nectar, rice malt syrup, etc.)

 

 

peanut-butter-cheesecake
Image by @sweetheart_bake Follow

PROTEIN PEANUT BUTTER CHEESECAKE

Serves 8

Calories: 284/ Carbs: 11g/ Fibre: 5g/ Sugar: 2g/ Fat: 23g/ Protein: 14g

Crust Ingredients:

  • 1/2 cup ground almonds
  • 2 tbsp. natural organic peanut butter
  • 1 tbsp. unsweetened almond milk

Filling Ingredients:

  • 1 cup silken Tofu (can be replaced with Greek Yoghurt)
  • 1 cup avocado
  • 1/3 cup organic peanut butter
  • 1/2 cup vanilla whey protein
  • 1 whole egg
  • 1 egg white

Chocolate Swirl Ingredients:

  • 1/4 cup. unsweetened cocoa powder
  • 3 tbsp. coconut oil
  • 3 drops vanilla stevia (or sweetener of choice)

Directions:

  1. Preheat oven to 325f or 160c
  2. Combine all crust ingredients together until you get a crumbly, gooey crust. Add more milk if it’s too dry
  3. Press down the mixture on a spring from 7′ pan
  4. Combine all the filling ingredients and blend everything together until smooth and creamy
  5. Pour the mixture on top of the crust and then cook it for about 35-40 minutes
  6. Add cheesecake into the refrigerator once cooked and leave it overnight or at least 4 hours
  7. Combine chocolate sauce ingredients and make a sauce that you could pour over the cheesecake before serving
  8. Divide cheesecake into 8 slices, and enjoy!

*For a lower calorie version you could remove the crust entirely from the recipe or the chocolate swirl

 

Image by @kristinabikina Follow
Image by @kristinabikina Follow

BLUEBERRY PROTEIN MUFFIN

Makes 12 muffins

Calories: 139/ Carbs: 12g/ Fibre: 3g/ Sugar: 2g/ Fat: 7g/ Protein: 8g

Ingredients:

  • 1 cup spelt flour flour
  • 1/4 cup psyllium husk
  • 3 large egg white
  • 1 cup silken tofu (can be replaced with Greek Yoghurt)
  • 1/3 cup coconut oil
  • 1 tsp. vanilla extract
  • 3/4 cup rice protein powder (or whey or pea protein)
  • 2 tbsp. Granulated Stevia (or your sweetener of choice)
  • 1 tsp. cinnamon
  • 2 tsp. baking powder
  • 1 tsp. lemon juice
  • 1 tsp. lemon zest
  • 1 cup fresh blueberries (or any berries you like!)

Directions:

  1. Preheat oven to 350f or 170c
  2. Place liners in muffin tin or lightly grease with coconut oil
  3. Combine wet ingredients together, and mix well
  4. Combine dry ingredients together, and mix well
  5. Combine both mixtures and mix well
  6. Fill each muffin tin 3/4 of the way, spread evenly
  7. Add about 8 blueberries on top of each muffin. Only gently push down on them.
  8. Bake for 20 minutes
  9. Stores in fridge for 1-2 weeks!

 

Image by @barlates_body_blitz Follow
Image by @barlates_body_blitz Follow

GUILTLESS SINGLE SERVE PROTEIN CAKE IN A MUG

Serves 1

Calories: 305/ Carbs: 31g/ Fibre: 8g/ Sugar: 6g/ Fat: 9g/ Protein: 26g

Ingredients:

  • 1/2 can of organic chickpeas or white beans (drained, and rinse- really well)
  • 15g protein powder (choose your preference- whey, rice, pea-all works fine!)
  • 1 egg
  • tsp. baking powder
  • 2 tsp. granulated stevia (or your sweetener of choice)

Directions:

  1. Blend everything together in your food processor and then microwave for 2-3 minutes
  2. Enjoy!

 

protein-balls-6

 

CHOCOLATE PROTEIN BALLS

Makes 12

Calories: 88/ Carbs: 3g/ Fibre: 1g/ Sugar: 0g/ Fat: 7g/ Protein: 4g

Ingredients:

  • 1/2 cup vanilla rice protein powder
  • 1/2 cup ground almonds
  • 1/4 cup coconut oil
  • 1/3 cup granulated Stevia (or your sweetener of choice)
  • 1/4 cup unsweetened cocoa powder
  • 1/4 cup water

Directions:

  1. Combine all ingredients in a bowl and mix well
  2. Roll balls into 12 and coat in unsweetened desiccated coconut (optional)
  3. Keeps for 2 weeks in the fridge or keeps for months in the freezer

 

 

steamed-broccoli

BROCCOLI PROTEIN POWDER PATTIES

Serves 1

Calories: 233/ Carbs: 8g/ Fibre: 2g/ Sugar: 2g/ Fat: 5g/ Protein: 41g

Ingredients:

  • 1/2 cup grated broccoli
  • 1 serve of unflavoured protein powder ( I use pea)
  • 3 x large egg white
  • 1/2 tsp. coconut oil
  • Pinch of sea salt
  • Pinch of onion powder
  • Pinch of oregano
  • Pinch of parsley

Directions:

  1. Blend broccoli into broccoli looking rice with a food processor
  2. Add protein, and eggwhites and 2 tbsp. water and blend further until smooth
  3. Preheat non-stick pan with coconut oil
  4. Add 1 heaped tbsp. into pan and cook until patties are firm
  5. Serve with a side salad and enjoy!

 

 

mixed-berry-protein-fluff

STRAWBERRY FLAVOURED PROTEIN FLUFF

Serves 1

Calories: 200/ Carbs: 26g/ Fibre: 6g/ Sugar: 12g/ Fat: 2g/ Protein: 21g

Ingredients:

  • 1 scoop of vanilla whey protein powder
  • 1/8 cup unsweetened vanilla almond milk
  • 1 cup Frozen Strawberries* (or any berries/fruit you love)
  • 1/2 tsp. Xantham Gum

Directions:

  1. Mix everything into a powerful high-speed blender until smooth!
  2. Serve and Enjoy!

*For a real low-calorie option use flavored essence (Strawberry, peppermint etc.) instead of real fruit and save (78 calories)

 

pumpkin-low-carb-cake

 

CHOCOLATE PROTEIN PUMPKIN CAKE BITES

Calories: 101/ Carbs: 10g/ Fibre: 5g/ Sugar: 2g/ Fat: 5g/ Protein: 8g

Makes 8 Pieces

Ingredients:

  • 1 can of pumpkin puree (425g) Or make it yourself by blending butternut squash/ sweet potato (or could also be swapped for a can of white beans or black beans)
  • 3/4 cup unsweetened cocoa powder
  • 2 tbsp. coconut oil
  • 3/4 cup granulated stevia (or use 1/4 cup of any sweetener of your choice)
  • 1/4 cup chocolate flavored protein-protein (pea, rice, or whey all works fine!)
  • 3 tbsp. coconut flour
  • 3 large egg whites

Directions:

  1. Preheat oven 375f or 180c
  2. Combine all ingredients in a medium bowl, and combine really well
  3. Pour the mixture into a nonstick baking pan
  4. Bake for 40-50 minutes
  5. Cut into 8 pieces once cooked
  6. Keeps 1-2 weeks
  7. Enjoy with a side of vanilla protein fluff!

 

Image by @emwhitham Follow
Image by @emwhitham Follow

PROTEIN POWDER PIZZA BASE

Serves 1

Calories: 305/ Carbs: 16g/ Fibre: 14g/Fat: 3g/ Protein: 56g

Ingredients:

  • 1/2 cup unflavoured protein (rice, pea, or whey)
  • 1/4 cup psyllium husk
  • 3 large egg whites
  • Choose Your herb to taste: Rosemary, Thyme, or parsley,
  • 1/4 tsp. onion granules
  • 1/4 tsp. garlic powder

Directions:

  1. Combine all ingredients together in a medium bowl, until you get a dough like consistency
  2. Add 1/2 tsp. coconut oil into the pan to heat
  3. Spread the dough into the pan evenly
  4. Flip dough once it’s cooked on one side
  5. Add topping of choice and bake in the oven for 10 minutes extra to crispy the bread and cook the toppings!

 

Image by @goldfenger Follow
Image by @goldfenger
Follow

PROTEIN FUDGE

Serves 6

Calories: 80/ Carbs: 3g/ Fibre: 1g/ Sugar: 1g/ Fat: 6g/ Protein: 5g

Ingredients:

  • 4 tbsp. coconut butter melt for 20 seconds in the microwave to soften (could be replaced with organic peanut or almond butter)
  • 4 tbsp. unsweetened vanilla almond milk
  • 1 scoop (3og) Vanilla whey protein powder ( or rice protein)
  • 3 tbsp. granulated stevia (replace with any sweetener of your choice)

Directions:

  1. Combine all ingredients in a medium-size bowl, and mix well
  2. Line a medium square Tupperware container with baking paper
  3. Pour mixture into a medium square Tupperware container and freeze for 10 minutes
  4. take fudge out and cut into 6 cubes, then enjoy!

 

Image by @coresthetics Follow
Image by @coresthetics Follow

SIMPLE VANILLA PROTEIN ICING

makes 1/2 cup Icing

Full Recipe Calories: 122/ Carbs: 3g/ Sugar: 1g/ Fat: 1g/ Protein: 24g

Ingredients:

  • 1 serve vanilla whey protein powder (you could use any flavor you like!)
  • Continually Add 1 tbsp. of unsweetened almond milk per time until you get the right consistency
  • Add 2 tbsp. granulated Stevia (can be replaced with any sweetener of your choice)

Directions:

  1. Combine ingredients in a medium bowl, and beat with a handheld beater until it becomes thick and soft peaks.

 

Bottom Line: Protein powder recipes are great for swapping carbs for extra protein, and ultimately this change will multiply your weight loss effects. If you’re looking for a guilt free sweet treat or looking for something super lean, then you’ll find a recipe for you in this article.

18 Healthy No Bake Protein Ball Recipes

Elizabeth Marks
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0
18 Healthy No Bake Protein Ball Recipes

When it comes to snack time it can get hard to choose the right thing to eat. If you go for something you’re craving you’re probably going to end up with a chocolate bar or grabbing an energy drink, or maybe a bag of chips. But in order to live a healthier and happier life it’s important we take better care of our health.

 

Sadly, this doesn’t come easy. It takes discipline and execution to make healthier choices. So to prevent our snack habits from sabotaging our health try preparing one of the 18 protein ball recipes below.

Protein balls are the best kind of healthy snack because they’re delicious, nutritious, convenient, and super easy to make. Most of the recipes include no more than 6 ingredients. And the best part is your cupboard probably has all the ingredients you need!

And to make these sugar-free protein balls try using organic stevia extract instead of sugar and add more antioxidant superfoods such as cacao powder, maca powder, spirulina, or chia seeds.

The reason I’m certain the following 18 protein ball recipes will be a hit for you is that I have tried every one of them myself, and I can definitly tell you they’re nothing short of absolutely delicious!

When’s the best time to eat protein balls?

  • Morning tea
  • Afternoon tea
  • Pre-bed
  • Traveling snack
  • Plane food snack
  • Beach food snack
  • Any time of the day snack

 

Why are protein balls good for health and weight management/loss?

 

Because they are:

  1. High in fiber (keeps you fuller longer)
  2. Low in sugar (great for diabetics)
  3. High in antioxidants (good for overall health)
  4. Plant Based (great for overall well-being)
  5. Slow absorbing (balanced energy levels)
  6. Dairy Free (positive for health)
  7. High in Healthy Fats (Excellent for brain function)

 

Hot! Protein Ball Making Tips:

  1. Make them every Sunday for the coming week
  2. Keep protein balls refrigerated and they will last 7 days
  3. Roll them into small portion ball sizes to avoid consuming too many calories
  4. Rub your hands in coconut oil below rolling the mixture to avoid the mixture sticking to your hands
  5. Add no more than 5 ingredients per ball to avoid over flavoring them
  6. Make 2-3 batches at a time
  7. Store large batches in the freezer to last longer than a week
  8. Enjoy your protein balls with a nice herbal tea to really enjoy them
  9. Rolled oats, coconut flour, protein powders etc. Use any of these you prefer
  10. Use only moderate to very low sugar, if you need any at all.

 

Why Homemade Protein Balls are better than Brought Ones:

There are loads of pre-made protein balls you could grab on the go but decided to make them yourself and save on money and the unwanted sugar most are loaded with.

And over a month all this extra sugar you saved with start adding up and you will have an extra boost of energy, better moods, and clearer skin. This is why I would recommend you make them yourself. So to get healthier everyday swap your normal snack for one of these protein balls.

 

Note Nutritional Information is Per Protein Ball

 

18 Healthy Protein Ball Recipes:

(SF = Sugar-Free) (GF = Grain Free) (LS = Low Sugar) (NF = Nut Free)

All recipes that include rice protein powder can be subbed for Rolled oats, LSA, almond meal, or your favorite protein powder.

sugar free Peanut Butter Protein Ball rolled in Oats

Best Peanut Butter Protein Ball (SF)

Makes 15

Calories per ball: 116

Ingredients:

  • 1 cup organic rolled oats
  • 1/2 cup organic 100% peanut butter
  • 1 tbsp. flax seeds (or chia seeds)
  • 1 tsp. vanilla extract
  • 1/2 tsp. ground cinnamon
  • 1/3 cup chocolate chunks ( I used 85% dark chocolate and broke up into little pieces)
  • 3/4 tsp of Organic stevia extract
  • 3 Tbsp. Water

Directions:

  1. Combine oats, flaxseeds, cinnamon, and stevia into a bowl and mix well.
  2. Add in Peanut butter and vanilla extract and mix well again.
  3. Add in chocolate chips and gentle stir
  4. Add a tablespoon of water per time to get the mixture to the right sticky consistency.
  5. Roll mixture into 15 balls
  6. Refrigerate for an 1 hour before enjoying.

 

sugar free Chocolate Protein Balls covered in shredded coconut

Simple Chocolate Protein Balls (SF, GF, Paleo, Vegan)

Makes 12

Calories per ball: 104/ Protein: 8g/ Carbs: 3g/ Fat: 7g

Ingredients:

  • 3/4 cup (96g) Vanilla Brown Rice Protein 
  • 1/2 cup ground Almonds
  • ¼ cup coconut oil, melted
  • 3/4 tsp of Organic stevia extract
  • 2 tbsp.(12g) cacao powder
  • 2 tbsp. water

Directions:

  1. Ground Almond into a meal or use almond meal if you have on hand
  2. Combine rice protein powder, almond meal, stevia, and cacao powder and mix well.
  3. Add melted coconut oil and combine
  4. Add a tablespoon of water per time to get the mixture to the right sticky consistency.
  5. Roll mixture into 12 balls
  6. Refrigerate for an 1 hour before enjoying.

 

Sugar Free Vegan Chocolate Tahini Protein Balls covered in Sesame seeds

Chocolate Tahini Balls (SF, GF, Paleo, Vegan)

Makes 10

Calories per ball: 109/ Protein: 12g/ Carbs: 4g/ Fat: 5g

Ingredients:

  • 1 cup (128g) Vanilla Brown Rice Protein
  • 2 tbsp. (26g) chia seeds
  • 1 tbsp. coconut oil, melted
  • 3 tbsp. (45g) Tahini Paste
  • 3/4 tsp of Organic stevia extract
  • 3 tbsp.(18g) raw cacao powder
  • 3 tbsp. water

Directions:

  1. Combine rice protein powder, chia seeds, stevia, and cacao powder and mix well.
  2. Add melted coconut oil and tahini paste and combine
  3. Add a tablespoon of water per time to get the mixture to the right sticky consistency.
  4. Roll mixture into 10 balls
  5. Refrigerate for an 1 hour before enjoying.

 

Vegan Chocolate-Chip Cookie Dough Protein Balls with chocolate chips

Chocolate-Chip Cookie Dough Protein Balls
(LS, GF, Paleo, Vegan)

Makes 12

Calories per ball: 113/ Protein: 11g/ Carbs: 2.8g/ Fat: 6g

Ingredients:

  • ¾ cup (96g) Vanilla Brown Rice Protein
  • 6 tbsp. (96g) Almond butter
  • 2 tbsp. (16g) coconut flour
  • 3/4 tsp of Organic stevia extract
  • 30g of 85% Dark Chocolate, broken into little pieces (could sub with chocolate chips)
  • 2 tbsp. water

Directions:

  1. Combine rice protein powder, coconut flour, and stevia. Then mix well.
  2. Add almond butter and combine
  3. Add a tablespoon of water per time to get the mixture to the right sticky consistency.
  4. Add broken pieces of chocolate and gently combine
  5. Roll mixture into 10 balls
  6. Refrigerate for a 1/2 an hour before enjoying.

 

Sugar Free Creamy Macadamia Protein Balls covered in shredded coconut

Creamy Macadamia Protein Balls (SF, GF, Paleo, Vegan)

Makes 20

Calories per ball: 122/ Protein: 6g/ Carbs: 4g/ Fat: 10g

Ingredients:

  • 1/2 cup (64g) Vanilla Brown Rice Protein
  • 1/2 cup (38g) unsweetened desiccated coconut
  • 1 cup (250g) coconut butter
  • 1/2 cup (55g) crushed up raw macadamia nuts
  • 1 tsp. vanilla essence
  • 3/4 tsp of Organic stevia extract
  • 2 tbsp. water

Directions:

  1. Combine rice protein powder, desiccated coconut, crushed macadamia nuts, and stevia. Then mix well.
  2. Add almond butter and vanilla essence, then combine well.
  3. Add a tablespoon of water per time to get the mixture to the right sticky consistency.
  4. Roll mixture into 20 balls
  5. Refrigerate for a 1/2 an hour before enjoying.

 

Matcha Date Protein Balls

 

Matcha Date Protein Balls (GF, Paleo, Vegan)

Makes 20

Calories per ball: 83/ Protein: 5g/ Carbs: 12g (10g sugar)/ Fat: 2g

Ingredients:

  • 3/4 cup (96g) Vanilla Rice Protein powder
  • 1/4 cup raw almonds
  • 12 fresh Medjool dates, pitted
  • ¼ cup (19g) unsweetened desiccated coconut
  • 2 tsp.(8g) matcha powder
  • 1 tbsp. coconut oil
  • 1 tbsp. water

Directions:

  1. Combine all ingredients in a powerful food processor and combine for one minute until everything is blended well.
  2. Roll mixture into 20 balls
  3. Refrigerate for a 1/2 an hour before enjoying.

 

sugar free Lemon Chia Protein Balls rolled in shredded coconut

Lemon Chia Protein Balls ( SF, NF, GF, Paleo, Vegan)

Makes 10

Calories per ball: 73/ Protein: 11g/ Carbs: 3g/ Fat: 2g

Ingredients:

  • 1 cup (128g) Vanilla Brown Rice Protein Powder
  • ¼ cup (19g) unsweetened desiccated coconut
  • juice of 1 lemon (4 tbsp)
  • 3/4 tsp of Organic stevia extract
  • 8 tbsps. water
  • 1 tbsp. (13g) chia seeds

Directions:

  1. Combine rice protein powder, desiccated coconut, chia seeds, and stevia. Then mix well.
  2. Add lemon zest, lemon juice, and water and combine well.
  3. Roll mixture into 10 balls
  4. Refrigerate for an hour before enjoying (but they actually taste better the next day!)

 

Sugar Free Chocolate Peanut Butter Protein Balls

Chocolate Peanut Butter Protein Balls
(SF, GF, Paleo, Vegan)

Makes 12

Calories per ball: 123/ Protein: 11g/ Carbs: 4g/ Fat: 7g

Ingredients:

  • 1 cup (128g) Vanilla Brown Rice Protein Powder
  • 1 tbsp. coconut oil
  • 1/2 cup (125g) organic 100% peanut butter, melted
  • 2 tbsp. (12g) cacao powder
  • 3/4 tsp of Organic stevia extract

 

Directions:

  1. Add all ingredients into a mixing bowl and combine well using your hands.
  2. Make 12 protein balls
  3. Refrigerate for 1/2 an hour before enjoying (taste amazing the following day!)

 

Sugar Free Carrot Cake Protein Balls

Carrot Cake Protein Balls (NF, GF, Paleo, Vegan)

Makes 15

Calories per ball: 86/ Protein: 6g/ Carbs: 9g (7g sugar)/ Fat: 3g

Ingredients:

  • 3/4 cup Vanilla Brown Rice Protein Powder
  • 1/3 cup (25g) unsweetened desiccated coconut
  • 6 Medjool dates, pitted
  • 1/2 cup (60g) grated carrot
  • 1 tbsp. chia seeds
  • 2 tbsp. coconut oil, melted
  • 1/2 tsp ground cinnamon
  • 1/4 tsp. ground cloves
  • pinch of sea salt

Directions:

  1. Add dates and desiccated coconut in a high-power food processor until combined.
  2. Add protein powder, grated carrots, cinnamon, cloves, coconut oil and sea salt. Blend well together. (use hands if processor is having a hard time)
  3. Add chia seeds but do not blend, just combine well using your hands.prote
  4. Roll mixture into 15 balls
  5. Refrigerate for an hour before enjoying!

 

Sugar Free Pumpkin Spice Protein Balls covered in Shredded coconut

Pumpkin Spice Protein Balls (SF, NF, GF, Paleo, Vegan)

Makes 15

Calories per ball: 57/ Protein: 7g/ Carbs: 2g/ Fat: 2g

Ingredients:

  • 1 cup (128g)Vanilla Brown Rice Protein Powder
  • 2 tbsp. coconut oil
  • 3/4 cup pumpkin puree
  • ½ tsp. cinnamon
  • ½ tsp. nutmeg
  • ½ tsp. ginger
  • ¼ tsp. allspice
  • 3/4 tsp of Organic stevia extract

Directions:

  1. Add all ingredients to a mixing bowl and combine well.
  2. Roll 15 balls from the mixture
  3. Refrigerate for 1/2 an hour before enjoying.

Vegan Quinoa Batter Protein Balls

Quinoa Batter Protein Balls (Vegan, LS)

Makes 20

Calories per ball: 112/ Protein: 8g/ Carbs: 8g (2g sugar)/ Fat: 5g

Ingredients:

  • 1 cup (128g) Vanilla Brown Rice Protein Powder
  • 1/2 cup (125g) cashew butter
  • 2 cup (370g) quinoa flakes (could use uncooked rolled oats instead as well)
  • 1/2 cup (51g) almond meal
  • 1/2 cup (45g) organic raw goji berries
  • 3/4 tsp of Organic stevia extract

Directions:

  1. Add all ingredients to a mixing bowl (except for goji berries) and combine well
  2. Add goji berries and gently mix through
  3. Roll mixture into 20 balls
  4. Refrigerate for an hour before enjoying!

 

Sugar Free ABC Protein Balls covered in shredded coconut

 

ABC Protein Balls (SF, GF, Paleo, Vegan)

Makes 12

Calories per ball: 120/ Protein: 7.5g/ Carbs: 2g/ Fat: 9.25g

Ingredients:

  • ½ cup (64g) Vanilla Brown Rice Protein Powder
  • ¼ cup (35g) almonds
  • ¼ cup (33g) brazil nuts
  • ¼ cup (37.5g) cashew nuts
  • ¼ cup coconut oil, melted
  • 3/4 tsp of Organic stevia extract
  • Pinch of sea salt

Directions:

  1. Blend all ingredients in your food processor and process for at least 1 minute until everything is all smooth
  2. Roll your mixture into 12 balls
  3. Refrigerate for at an hour before enjoying!

 

Sugar Free Antioxidant Protein Balls covered in shredded coconut and raspberries

Antioxidant Protein Balls (SF, NF, GF, Paleo, Vegan)

Makes 10

Calories per ball: 107.5/ Protein: 8.5g/ Carbs: 3.7g/ Fat: 6g

Ingredients:

  • 1 cup (128g) vanilla brown rice protein powder
  • ½ large Avocado (60g)
  • 1 ounce. goji berries (28g)
  • 1 tbsp. Maca Powder (15g)
  • 1 tbsp. Wheatgrass juice powder (I used this one)
  • 1 tbsp. chia seeds (13g)
  • 3 tbsp. cacao powder (18g)
  • 3/4 tsp. of Organic stevia extract
  • ½ tsp. vanilla extract
  • 3 tbsp. water

Directions:

  1. Combine protein powder, avocado, maca powder, cacao powder, stevia, and vanilla extract into your food processor and processor until smooth.
  2. Add water bit by bit to reach the right dough-like consistency
  3. Move mixture into a mixing bowl and gently stir through goji berries and chia seeds
  4. Roll the mixture into 10 balls
  5. Refrigerate for half an hour before enjoying!

 

Sugar Free Fudge Chocolate Protein Balls covered in Cacao powder

Fudge Chocolate Protein Balls (SF, NF, Vegan, GF)

Makes 10

Calories per ball: 102/ Protein: 7g/ Carbs: 5g/ Fat: 6g

Ingredients:

  • ½ cup (64g)Vanilla Brown Rice Protein Powder
  • 1 cup butter beans, drained and rinsed (could use black beans or chickpeas)
  • ¼ cup coconut oil, melted
  • 3 tbsp. Cacao powder
  • ½ tsp. vanilla extract
  • 3/4 tsp. of Organic stevia extract
  • 2 tbsps. water

Directions:

  1. Add all ingredients into your food processor and process until all combined and smooth
  2. Roll mixture into 10 balls and coat with extra cacao powder if desired
  3. Refrigerate for an hour before enjoying!

 

 

Omega 3 Protein Balls (SF, GF, Vegan, Paleo)

Makes 18

Calories per ball: 96/ Protein: 6g/ Carbs: 3g/ Fat: 7g

Ingredients:

  • 3/4 cup (96g) vanilla Brown Rice protein
  • 2 tbsp. (26g) flaxseed
  • 2 tbsp. (26g)Chia seeds
  • 1 cup (125g) pecans
  • 1/4 cup. (60g) Almond Butter
  • 3/4 tsp. of Organic stevia extract
  • 1/4 cup water

Directions:

  1. Grind flaxseeds, chia seeds, and pecans until roughly chopped
  2. Combine the flaxseed mixture with all remaining ingredients and process for at least a minute in your food processor until your get a dough like consistency
  3. Roll your mixture into 18 balls
  4. Refrigerate for at least 30 minutes before enjoying!

 

Sugar Free Vegan Sleep Tight Protein Balls

Sleep Tight Protein Balls (Best Before Bed Snack)
(SF, GF, Vegan, Paleo)

Makes 20

Calories per ball: 81/ Protein: 4g/ Carbs: 5g/ Fat: 6g

Ingredients:

  • 1 ½ cups of canned butter beans, drained and rinsed (can be subbed for sweet potato or pumpkin)
  • ¼ cup (32.5g) pumpkin seeds
  • ½ cup (120g) almond butter
  • 1 ounce. (28g) sunflower seeds
  • 2 tbsp. (26g) chia seeds
  • 3 tbsp. (20g) cacao powder
  • 3/4 tsp. of BetterStevia Organic stevia by Now Foods

Directions:

  1. Combine all ingredients into your food processor and process until you’ve reached a dough-like consistency
  2. Roll your mixture into 20 balls
  3. Refrigerate for an hour before enjoying.

Vegan Blueberry Muffin Protein Balls rolled in dried blueberries

Blueberry Muffin Protein Balls (GF, Vegan)

Makes 20

Calories per ball: 106/ Protein: 7g/ Carbs: 11g (5g sugar)/ Fat: 4g

Ingredients:

  • 1 cup (128g) Vanilla brown rice protein powder
  • 1/2 cup (130g) almonds
  • 1/2 cup (128g) organic cashew butter
  • 1 cup (160g) dried blueberries unsweetened (I used these ones here)
  • 1 tsp. vanilla extract
  • 1 tsp. fresh lemon juice
  • pinch of sea salt

Directions:

  1. Combine all ingredients in your food processor and process until you’ve reached a dough-like consistency
  2. Roll your mixture into 20 balls
  3. Refrigerate for an hour before enjoying!

Sugar Free High Fiber Protein Balls covered in cocoa powder

High Fiber Protein Balls (SF, GF, Vegan, Paleo)

Makes 10

Calories per ball: 112/ Protein: 9g/ Carbs: 2.3g/ Fat: 7.1g

Ingredients:

  • ½ cup (64g) Vanilla brown rice protein powder
  • ¼ cup (60g) almond butter
  • 2 tbsp. (18g) Psyllium Husk
  • 2 tbsp. coconut oil
  • 3/4 tsp. of Organic stevia extract
  • 1 tbsp. (13g) chia seeds
  • 2 tbsp. (15g) cacao powder
  • 2 tbsp. water

Directions:

  1. Combine all ingredients in a mixing bowl
  2. Add water until you get the right dough-like consistency
  3. Roll your mixture into 10 balls
  4. Refrigerate for at least 30 minutes before enjoying.

 

Sugar Free Hormone-Balancing Protein Balls covered in coconut oil

Hormone-Balancing Protein Balls
(SF, GF, Vegan, Paleo)

Makes 12

Calories per ball: 103/ Protein: 6g/ Carbs: 4g/ Fat: 7g

Ingredients:

  • ½ cup (64g) Vanilla brown rice protein powder
  • ¼ cup (28g) pecans
  • ¼ cup (42g) flax seeds
  • ¼ cup (40g) hemp seeds
  • 1 tbsp. wheatgrass juice powder
  • ½ tsp. ground cinnamon
  • 2 tbsp. coconut oil
  • 3 serves (15g) maca powder
  • 3/4 tsp. of Organic stevia extract
  • 2 tbsp. (15g) cacao powder
  • 3 tbsp. water

Directions:

  1. Grind pecans, flax seeds, and hemp seeds until roughly chopped
  2. Combine all remaining in a mixing bowl and mix well. Add water bit by bit to get your dough-like consistency
  3. Make 12 balls with your mixture
  4. Refrigerate for at least 30 minutes, before enjoying!

 

Healthy Peanut Butter Blondie Protein Balls
(SF, GF, Vegan)

Makes 24

Calories per ball: 119/ Protein: 6.3g/ Carbs: 7.3g (2.2g fiber)/ Fat: 7.7g

Ingredients:

  • 1 (15 oz) can of organic chickpeas (garbanzo beans), rinsed and drained well
  • 1 cup organic 100% peanut butter
  • 1 cup rice protein powder
  • 3/4 tsp. of Organic stevia extract
  • 1 cup pure water
  • 2 tsp. vanilla extract
  • 1/2 tsp. sea salt
  • 1/2 cup of chocolate chips (I used 90% chocolate and broke them into pieces)

Directions:

  1. Combine all ingredients in a food processor (except for chocolate chips) and process until smooth.
  2. Remove mixture from a mixing bowl and add chocolate chips to your mixture
  3. Gentle roll mixture into 24 balls
  4. Freeze balls until you’re ready to eat!

 

Recipe Substitute Ideas:

  • The vanilla rice protein powder that I use can be swapped for rolled oats, LSA, ground almonds, whey protein powder, or any vegan protein powders you like
  • If you’re not a fan of stevia you can use rice malt syrup, coconut nectar, or honey instead. I suggest using less than what I have used for stevia. My favorite and recommended organic stevia is Now Foods.
  • Almond butter can be subbed for peanut butter or sun butter in any of the recipes
  • Almond meal/flour can be replaced with sunflower or hazelnut meal. It can also be replaced with coconut flour, rolled oats, or even buckwheat flour.
  • Cacao powder can be swapped for unsweetened cocoa powder. I recommend avoiding “dutch cocoa powder” because it has been stripped of all its antioxidant properties.
  • Chia seeds can be swapped with Flaxseeds
  • If ever you don’t like something I’ve used just skip it out entirely

 

P.S These protein ball recipes are a great snack for weight loss when you make them yourself at home, with healthy fats, lean vegan protein powders, and omit all sugars. I highly recommend any of the above recipes if you’re wanting to eat healthier.

To purchase all the ingredients you need for the protein balls, save yourself a trip to the healthy food store and avoid overpaying for things you can get on Iherb here.

 

What’s the best protein ball recipe you’ve made?

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