• Energy Bars Recipe

    I like these all-natural energy bars because they only contain a few easy-to-find ingredients and allow you to get protein and a burst of simple sugar while also satisfying a chocolate craving.  They’re great to have during endurance training or when setting off on a hike or bike ride.  The recipe below calls for cocoa but use carob powder instead if you are sensitive to the effects of the caffeine or theobromine found in cocoa.

    P1060339

     

    Ingredients

    • 1 cup local, raw honey
    • 1 cup organic peanut butter (or mix half cup peanut butter and half cup almond butter)
    • 1 cup cocoa
    • 1 cup sunflower seeds
    • 1 cup sesame seeds

    Directions

    In a saucepan, heat the honey over low heat until warm.  Slowly stir in the nut butter until it is mixable.  Remove from heat and add the cocoa and seeds.  You can substitute with pumpkin seeds, pine nuts, etc. or add some additional nuts but just be mindful you don’t put in too many seeds/nuts or use something that would affect the cohesiveness.  For example, use slivered nuts instead of big whole nuts.  I have accidentally gone a bit nut crazy at times and they were sort of crumbly.  Feel free to add other dried fruits like blueberries, cherries, cranberries or goji berries.

    Spread mixture in to an oiled (I use coconut) 8 x 8 inch pan.   Dust with coarsely ground sea salt and cinnamon and allow to cool in the fridge for a few hours.  They will keep in there for about a month and can be frozen indefinitely.

    Cut in to squares of 25 or 16 depending on the size you prefer.

    I like the health benefits of the almond butter but I think they make them a bit more gooey, especially if using the freshly ground stuff.  You may want to initially try them with just peanut butter if you eat peanuts.

    After the first night in the fridge, I like to remove the squares and individually wrap them in cling wrap and put half in the freezer.  They make great on-the-go breakfasts in a pinch and Chief loves bringing them to golf.  I also think they would make a great snack for a child’s sports match when feeding the team.  If primarily serving these to kids, it might be a good idea to use the carob powder I mentioned earlier (because of the caffeine factor).  Carob powder is not quite as chocolately tasting but has a similar look and texture to cocoa.  It can be found in the baking aisle of a natural grocer.

     

  • Cherry and Almond Superfood Chocolate Smoothie

    This is one of my favorite smoothie recipes.  It’s a great smoothie to have during times when you are really working your body hard with training or muscle building because it has lots of protein and the cherries help to reduce inflammation.

    Approximate Recipe for 2 Servings:

    • ¾ cup pitted cherries.  I just use frozen organic ones, unless they happen to be in season
    • 2 tablespoons cocoa – I like mine extra chocolately, reduce if you don’t
    • 2 tablespoons almond butter
    • 1 tablespoon coconut oil
    • 2 teaspoons ground flaxseed
    • 1 tablespoon honey
    • Generous dash of cinnamon
    • 1 ¼ cup unsweetened almond milk or hemp milk

    Cherries contain significant amounts of beta carotene, vitamin C, fiber and potassium.  They are also full of quercetin and anthocyanins, which are antioxidants that can help  reduce inflammation from muscle strain or arthritis.  Some studies have shown the reduction to be similar to some well-known pain medications.  Cherries also contain a significant amount of melatonin, which can help regulate sleep and ease irritability.

    As I discussed in another smoothie recipe (the banana chocolate smoothie) idea post, cocoa is full of flavonoids, which can help to prevent heart disease by decreasing blood pressure, reducing inflammation, balancing good and bad cholesterol and improving blood vessel health.  Cocoa and the cinnamon (which I put in most things that also have a sugar component like fruit or honey) help to decrease insulin resistance and help the body better deal with consuming natural sugars for prevention of Type 2 Diabetes.

    I always try to sneak coconut oil and flaxseed in to my smoothies.  The coconut oil has a special medium chain triglyceride in the form of lauric acid, which helps to increase the good HDL cholesterol in the blood.  Coconut oil helps to prevent fungal and bacterial infections in the body as well.  The flaxseed adds fiber as well as omega-3 essential fatty acids.  Be sure to get it ground, as the body can’t absorb the nutrition from the whole seeds.

    I usually have almond milk on hand, but hemp milk works great too.  The hemp adds extra protein.  If you are purchasing the almond milk (as opposed to making it), be sure to buy the stuff that is unsweetened and then sweeten the smoothie to your liking with local honey to help deal with allergens and get a good dose of the antibacterial benefits of consuming honey.

    The almond butter adds a natural source of protein, fiber and monounsaturated fats.  The health benefits of almonds are well known and include the ability to help improve cholesterol ratios, control weight gain and prevent heart disease.  They are good sources of magnesium, manganese, riboflavin and vitamin E.  The magnesium helps to prevent muscles aches and pains.

    P1010402

     

  • Tropical Vanilla Hydrating Sugar Scrub

    I love doing scrubs on days I have a little bit of extra time when getting ready or before an event.  Scrubs smooth and deeply moisturize the skin and impart a healthy glow.  It baffles me why anyone would go out and pay $65 for scrubs sold in beauty stores when we can make better ones with organic ingredients and no preservatives for under $1 in our own kitchens.  Scrubs can be applied to wet or dry skin (for deeper exfoliation).  You could also apply the scrub before sinking in to the bath and then let the components dissipate in to the bath water.  Ingredients are as follows:

    • 1/2 cup sugar
    • ¼ cup coconut oil (almond oil could work too)
    • ½ teaspoon vanilla extract
    • 1 teaspoon honey
    • 3 drops bergamot essential oil (or sweet orange or tangerine)
    • 3 drops vanilla essential oil (usually in a jojoba oil carrier)

    Sugar is a great gentle exfoliator.  Just be sure to use somewhat finely ground stuff.  If you have really sensitive skin, brown sugar works well too.  Really any oil (jojoba, almond, olive, grapeseed) would work in this recipe but the coconut oil gives a really nice scent and has the added benefits of being naturally anti-fungal and anti-bacterial.  Coconut oil is one of the products I always recommend having on hand for kitchen beautician recipes anyway.  The bergamot and vanilla mixed together give this scrub sort of a creamsicle smell and make you instantly feel like you have been transported to someplace tropical.  If you don’t have essential oils, don’t worry about it.  You could also try putting in a teaspoon of orange juice.

    If you do this scrub in the shower, take care because the oil can make the shower floor a little bit slippery.  This recipe should make enough scrub for about three uses.

  • Kitchen Beautician Shopping List

    Below I have listed some of my favorite natural beauty/health products that can be found at Whole Foods or ordered online if you don’t have access to a natural supermarket.  A lot of the items are components for many of the kitchen beautician recipes I have listed on this site.  Some of the items are useful to have in any kitchen too.

    Hyland’s Homeopathic Smile PRID Drawing Salve : I love this homeopathic drawing salve in the orange tin for two things: 1) first aid and 2) blemishes.  It’s an all-natural salve with sulfur for antibacterial properties.  It is great for applying to any scrapes or cuts.  It also works really well for healing blemishes or ingrown hairs because it helps draw anything out from below the surface of the skin.

    Vanilla Oil in Jojoba Oil – I love this for multi-tasking and always keep some in my travel bag.  It can be added to bathwater or you can add a few drops to a fragrance free moisturizer to scent it naturally.  This also works great to use as an eye cream at night.  The aromatherapeutic property of vanilla is uplifting.  It’s kind of a nice unisex smell that I think both genders find comforting and sexy.  You can even use it as a perfume, dabbing it on pulse points.  Because it comes in a jojoba oil carrier, you can also use it to remove eye make-up in a pinch but it might be too expensive to do that every day.

    Egyptian Magic Skin Cream – I love the ingredients in this skin cream – olive oil, beeswax, honey, bee pollen, propolis, and royal jelly.  It is an amazing night cream but also can be used as a body moisturizer, eye cream, or like a pomade to smooth flyaways or the ends of hair.  A little goes a long way.

    Body Brush – Body brushing feels so amazing and is great for your health and skin.  I have the details in this post.  I like to keep one next to my shower and also keep a small travel one in my toiletry bag.

    Sore No More – I was first introduced to this botanical formulation when a Jivamukti Yoga instructor applied it on our backs when we were in downward dog.  It really helps to ease sore muscles and brings a pleasant warming tingle to any particular area.  The menthol and camphor also really help to keep sinuses clear so this could be used as sort of an all-natural Vick’s Vapo Rub type of thing.  It’s a wonderful thing to give someone you love a quick rub on the shoulders and neck with.  It has capsaicin from peppers in it for the warming effect so do a test spot first to make sure your skin isn’t sensitive to it.

    Almond Oil – I use almond oil in a bunch of my kitchen beautician recipes including the pumpkin and honey mask and the rose petal bath.  You can also use it to wash your face if you are doing the oil cleansing method.  It’s also a great oil to make a quick scrub out of by combining it with sugar or sea salt and a couple drops of essential oil.

    Aztec Secret Indian Healing Clay – This calcium bentonite clay is amazing for drawing out blackheads and just really refining the skin.  You can see how I’ve used it in the pumpkin and honey mask.  I also did an iteration of the same mask the other day when I didn’t have pumpkin at home.  I put in a little bit of vinegar instead and had amazing results with that too.

    Honey (or manuka honey) – Honey is awesome for its antibacterial and moisturizing properties.  I’ve mentioned using it in a milk and honey bath, in various masks, and mixing with vinegar if consuming for getting beautiful from the inside out.  I just keep a bottle next to my bath.  I’ll often just squirt some in to soften and moisturize my skin or smear it straight on my face as a mask on its own.  The bottle I have has become granulated which is kind of perfect because then it does a bit of exfoliation as well as moisturize the rest of the time I sit in the bath.

    Baking soda – I love baking soda for dumping in to the bath (for softness and detoxing) as well as using it as a really simple exfoliator as I described here.  It also works great to dump a bit on your toothbrush after you’ve put the paste on to help polish and whiten teeth.  I also occasionally use it to remove product build-up from hair.

    Vinegar – I’m sorry.  You all know my obsession with vinegar by this point.  It can be used as a hair rinse for shine and in the bath to neutralize pH’s.  I also like using it mixed with the Aztec clay for a clarifying mask or you can dilute it and use it as a toner.

    Sea Salt – I love sea salt for putting in the bath (like the red wine bath) as well as for making scrubs.  I will eventually add some more recipes in the beauty section of the blog for specific recipes but you can generally mix it with a little bit of oil (grape seed or almond) as well as essential oils for a good body scrub to do in the shower.

    Whole milk – Whole milk works great as a moisturizer and also has lactic acid, which helps to exfoliate.  I’ve mentioned using it for the milk and honey bath.  The other thing I really like to do with it is to soak cotton balls in milk and then place them over the eye area to restore moisture.  The coolness of the milk also helps to reduce puffiness.

    Coconut Oil – Coconut oil has wonderful benefits for both internal and external consumption.  It has antibacterial and antifungal properties.  It works great as a body moisturizer all on its own, especially after a day at the beach.  I also love using it as a hair mask.  I just apply it to my hair and then make a hair towel out of cling wrap and put a towel over that and add some heat with a blowdryer or the sun.  You can rinse it out after 20 minutes to an hour (or sleep in it with a shower cap on) and shampoo and condition as usual.  If you’re going to be beachy all day too, it’s kind of nice to apply it to the ends of hair and put it in a loose braid to keep everything hydrated.  It’s also a great natural personal lubricant.

    Rose Water – Rose water works as a toner for slightly dry skin and can also be used as described in the rose petal bath.  I like to keep it in the refrigerator and use it as a really refreshing mist on a hot day or after a good workout.  Orange water works great too and has more astringent properties.  The rose water can also be used in recipes.  The other day we mixed it with sugar to make a simple syrup and then made strawberry rose gimlets with muddled strawberries and gin.

     

  • Banana Chocolate Smoothie

    This is one of my favorite things to drink right after a hard workout.  The natural sugars help restore energy and the protein repairs muscle.  It also makes for a really delicious and satisfying breakfast.  It tastes like a milkshake if you need an appetizing word to lure your kids to consume something healthy.

    • 1 medium size ripe banana
    • ¾ cup whole raw milk (or almond milk for vegan or lactose intolerance)
    • 2 tablespoons cocoa
    • 1 tablespoon honey
    • 1 tablespoon flaxseed
    • Couple dashes cinnamon
    • 1 cup ice cubes

    Blend all ingredients together using a blender or hand-blender.

    Bananas are full of potassium, which can help balance fluids in the body and maintain muscle function (e.g. prevent cramps).  They are also full of fiber, vitamin C and vitamin B-6 and work great for any indigestion issues.

    I have recently discovered a dairy farm nearby, Stryk Jersey Farm, from which I can get raw unprocessed milk from pasture-raised, grass-fed Jersey cows.  It is unpasteurized, is not homogenized and contains a healthy distribution of beneficial bacteria, enzymes and nutrients in their raw form.  This milk is really high in protein and mixing it in to a smoothie will keep you full for hours.  It’s not available in some states, but look in to if you’ve been curious about making your own dairy products or introducing the health benefits of raw milk.

    Cocoa is full of flavonoids, which can help to prevent heart disease by decreasing blood pressure, reducing inflammation, balancing good and bad cholesterol and improving blood vessel health.   And it tastes divine!  Cocoa does have a little bit of caffeine so be sure to consider that when deciding what time of day to have this smoothie (or giving it to little ones).  Cocoa also helps to decrease insulin resistance so can help prevent Type 2 diabetes or decrease the amount of sugar-related health problems you might be having such as problems with yeast, or Staph.

    Flaxseed is high in fiber, lignans, protein and omega-3 fatty acids.  Be sure to buy the kind that are ground so the body can more readily absorb what is contained within the seeds.  They need to be stored in the refrigerator.

    Honey contains beneficial bacteria and is full of antioxidants.  Try to use local honey in helping the body to adjust to local pollens for controlling allergies.  Be sure it is raw and unprocessed so that pasteurization does not destroy the healthy bacteria and other beneficial natural compounds.

    Any time I am adding a sweetener like honey or a type of fruit sugar, I like to add some cinnamon because cinnamon helps regulate insulin levels in the blood.

  • Hydrating Oatmeal Banana Mask

    My skin was really dry the other night so I created a mask using some of the good hydrating items I had at home.  My skin looked incredible afterward and I promise I didn’t lick any off my face while I was in the bath 😉  This is a great mask to use in the winter to counteract chapped skin or skin that has been exposed to overly dry indoor air.  There are also some great ingredients in here that help acne-prone skin.  Sometimes even blemished skin is dry from the use of harsh products.

    Ingredients:

    • 1/2 banana, mashed
    • 1/2 packet Aveeno Soothing Bath Treatment
    • 1 Tbsp honey
    •  2 Tbsp full fat plain yogurt or 1 Tbsp whole milk

     Mix together in a small bowl and apply to a clean face for approximately 15 minutes.  Remove gently with warm water and moisturize afterward.

    This is a good way to use up a banana that has just turned over-ripe. The Aveeno bath treatment is just colloidal oatmeal so you could also mill 1/2 cup rolled oats in a food processor or with a mortar and pestle.  If you have blemished or problem skin, try using the manuka honey I referenced in this post. 

    Bananas are moisturizing.  Honey is a humectant and has antibacterial properties.  The oatmeal helps to soothe the skin and also exfoliates to get rid of any flaky skin or dead skin cells.  Yogurt and whole milk both have lactic acid, which is an alpha hydroxy acid.  This is a very gentle acid which helps to exfoliate the skin and reveal new fresh skin underneath.  The live bacteria cultures in the yogurt keep the bad bacteria that lives in your skin in check and really helps brighten up skin.

  • Pumpkin Facial For Glowing Skin

    I thought this post would be timely with all the pumpkin we are likely to have around the house for the upcoming Thanksgiving holiday here in the United States.  Resist the ridiculousness of consumerism that has smeared Black Friday into Thanksgiving night and hang out and do home spa treatments with your family and friends!

    This homemade mask is one of the few “products” I have ever used that literally left my skin radiant and visibly improved upon rinsing and for hours afterward.  The pumpkin is hydrating and contains antioxidants A, C, and E, which keep the skin looking youthful.  The pumpkin’s phytonutrients like cartenoids neutralize free radicals in the skin.  The cinnamon increases circulation, the clay draws out impurities, and the honey and oil moisturize.  It’s the perfect combination for beautiful skin, really.

    Mix the following ingredients:

    • 1/2 cup canned or fresh pumpkin
    • 1/4 cup bentonite clay
    • 1 Tbsp honey
    • 2 Tbsp water
    • 1 Tbsp almond oil
    • 2 Tsp cinnamon

    An amazing product to use for the bentonite clay is Aztec Secret Indian Healing Clay, which is basically pure bentonite.  It’s really hard for the geologist in me to resist talking about clay mineralogy here but I will restrain myself! The clay also works incredibly well for blackheads, pore clearing, and acne as a mask when mixed in to a paste with water or apple cider vinegar.

    If you have access to manuka honey, I would highly recommend using that as a portion of the honey required for this mask.  Manuka honey is a special honey from New Zealand.  It is a monofloral honey so the bees only visit the flower of the manuka tree.  This tree is otherwise known as tea tree, which is well-renowned for its antibacterial and antifungal properties.  If you have problem skin, this is a wonderful way to harness the naturally antiseptic qualities of the tea tree through the honey.  I’ll reference manuka a lot on this site because I am pretty obsessed with it.  Manuka honey is now available at some Whole Foods markets and can also be found on Amazon.

    Leave the mask on for about 15 minutes, and be ready for quite the rinse when it’s time to remove it as the clay is super sticky and hardens.  Note that your face may be slightly reddened after removing this mask, so be sure to test out how your skin will react before applying this before an event.  The redness generally fades within an hour. Any extra mask can be saved in the fridge for about a week.  I like to wrap up the extra in wax paper.

  • Oatmeal Milk & Honey Bath

    Feel like Cleopatra for a day…

    This bath is a sensual delight and does wonderful things for your skin.  Whole milk contains lactic acid, which softens the skin. Honey moisturizes and oatmeal calms and soothes the skin.

    Ingredients for this bath are as follows:

    • 2 cups whole milk
    • 1/4 cup honey
    • 1 packet Aveeno colloidal oatmeal (or use a food processor with whole oats)
    • 10 drops essential oil

    Read more