Kelowna Holistic Nutrition: (250) 300-4084

Chocolate Maca Berry Smoothie

May 24th, 2017 by

 

 

Who loves chocolate? This smoothie contains more than just chocolate, it has hormone supporting maca powder and antioxidant-rich blueberries and strawberries!

 

Benefits of maca powder include:

  • Increase libido and fertility in men and women

  • Support hormones

  • Boost immune system

  • Improve memory and focus

  • Increase energy

 

 

Where to buy:

Purchase at any natural health food store. Take as a powder or in capsules, maca has a slight vanilla and nutty flavour, which gives smoothies an extra unique taste.

 

Source
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Coconut Matcha-ta Smoothie

July 18th, 2016 by

Coconut matcha-ta smoothie fuelled with healthy fats to keep you satiated until your next meal! Made with Harmonic Arts Mucuna Matcha-ta Superfood Upgrade containing mucuna extract, green tea pollen and incan spirulina! 

 

coconut matcha smoothie

 

~Mucuna Extract has been shown to help the body with natural nervous system function.

~Green tea pollen is rich and creamy with many food oils and hormonal building blocks.

~Glacier fed Incan spirulina is the highest source of antioxidant rich blue pigment phycocyanin. 

 

 

Contact me if you would like to give it a try!

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Banana Berry Smoothie Swirl

May 23rd, 2016 by

 

Everyone loves bananas and berries so why not boost the nutrient content and add some protein powder with sprouted seeds and fruit blend. I discovered Powerplant Whole Foods a few years ago when they just had their bars, but now they have a protein powder that is raw, and plant based with no additives like soy lecithin or maltodextrin, just real whole foods!

 

 

power plant smoothie swirl

 

 

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Cashew Berry Smoothie

May 4th, 2016 by

Soaking cashews or any nuts and seeds is recommended before eating. Why? Nuts contain phytic acid that binds to minerals in the gastrointestinal tract. This in turn prevents absorption of nutrients and minerals in the intestine which can lead to mineral deficiencies. 

 

Soaking benefits include:

  • Eliminates enzyme inhibitors- phytic acid

  • Makes nuts easier on your digestion

  • Allows full absorption of nutrients 

 

Soaking is easier than you think! I like to do a large batches of nuts and seeds at one time: soak nuts and seeds in filtered water overnight, season them with unrefined Himalayan salt and dehydrate them in my dehydrator at 115F or at my lowest temperature setting for 4-6 hours.

 

cashew berry smoothie

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Banana Raspberry Smoothie Bowl

April 10th, 2016 by

Smoothie bowl Sundays!! An alternative to regular sipping smoothies, eat it with a spoon!

I refuelled with these carbs post run my body sure needed it! I added an abundance of super foods on top for a boost of antioxidants. Can be made vegan just omit the bee pollen.

I added:
– Raw cacao beans
– Bee pollen
– Hemp seeds
– Goji berries

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Cherry Berry Smoothie Bowl

March 8th, 2016 by

 

Smoothie bowls are a delicious alternative to smoothies! I feel I drink smoothies too quickly sometimes so I like to make them a little thicker and eat them with a spoon. When we chew, our food mixes with a digestive enzyme called salivary amylase which breaks down carbohydrates in our mouths.

Sipping through a straw by-passes this important enzyme, making it take longer for our digestive system to break down food. If you are going to use a straw, make sure to chew your smoothie so it mixes with your saliva.

 

 

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Tropical Greens Smoothie

January 5th, 2016 by

 

Get your greens in with this dairy free vegan protein rich smoothie! Avocado is a great replacement for bananas since it creates a creamy texture without the added sugars. Spirulina (a powdered algae and one of my favourite super foods) adds iron, chlorophyl, vitamin E, vitamin B12, calcium, GLA, complete amino acids and 80% absorbable protein- a great addition to any smoothie.

 

 

IMG_3742

 

 

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Huckleberry Banana Protein Smoothie with Bee Pollen

October 26th, 2015 by

This smoothie is made with fermented vegan protein powder by Genuine Health. Fermented foods are of utmost importance to your body’s ecosystem. An estimated 80 percent of your immune system is actually located in your gut. Having the proper balance of gut bacteria and enough digestive enzymes helps you absorb more of the nutrients in the foods you eat. Probiotics have also been shown to help slow or reverse some diseases, improve bowel health, aid digestion, and improve immunity!

 

An addition of bee pollen provides healthy benefits including:

  • High antioxidant content- great for the respiratory system and for individuals who have asthma.

  • Wide range of nutrients including B-vitamins enhancing stamina and fighting off fatigue.

  • Digestive enzymes that aid in digesting and assisting your body in getting all the nutrients you need from the food you eat.

 

 

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Greens Smoothie Bowl

May 28th, 2015 by

Another way to have your smoothie is in a bowl with plenty of nutrient dense super foods! Smoothie bowls are very thick and are encouraged to eat with a spoon. They are versatile and you can add any topping you wish. I chopped up a spinach protein muffin on top to make it a more filling meal. 

 

Optional toppings:

Bee pollen- high in B vitamins and natural energizer

Hemp seeds- contains 20 amino acids and a complete source of plant protein

Chia seeds- high in dietary fibre, and an excellent source omega 3 fatty acids which may help reduce inflammation in the body 

Goji berries- a very superior form of antioxidants, highest protein content of dried fruits and contains 18 amino acids

Raw cacao nibs- help boosts mood by increasing levels of certain neurotransmitters that promote a sense of well-being. Also rich in magnesium and antioxidants

 

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Tropical Envy Smoothie (raw, vegan)

January 15th, 2015 by

If you haven’t check out my Healthy Treats the Nutritionista Eats: Volume 1, from now until January 21, 2015 use the coupon code nutri2015 and save 20%!  CLICK HERE .This ebook is equipped with 25 recipes including raw, paleo, vegan, gluten free and protein packed options.

Last night I was up late looking at vacation packages to Mexico for a cousins wedding so I felt in a tropical mood!

Pineapples are an excellent source of vitamin C which is great for the skin, hair and nails. They also contains the digestive enzyme bromeliad, manganese for antioxidant defences, and they also contain high amounts of thiamin, a B vitamin that is involved in energy production. Beets, cucumbers, celery and parsley are all very detoxifying and cooling but the ginger in this recipe helps warms it up.

Tropical Envy Juice

Recipe

  • 2 celery stalks
  • 1 medium beet
  • 2 carrots
  • 2 mini cucumbers
  • 4 strips of pineapple
  • handful of parsley
  • 1 inch cube ginger

 

Click here to read about more juicing tips in my previous recipe earlier in the blog. 

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Back to School Snack Ideas

September 20th, 2017 by


The holidays are over, school has started and the air has become significantly cooler overnight! Are you ready for another school year?  As much as I love summer I am excited to get back into a regular routine: eating, exercising, and getting organized for the next couple months before Christmas comes. We all know once the holiday season arrives, our healthy routines are much harder to comply.

 

Many parents have asked, what are some good  healthy snacks for school? Packing their lunch is a great first step, even better is to get them to help you pack their own lunch with healthy snack options. Snacks should be from real whole foods, fun, and of course, taste good!

Here are some healthy snack ideas to bring to school:

 

Ants on a log- celery with sunflower/pumpkin seed butter and raisins or goji berries

Source: Whole Foods Market

 

 

Homemade granola with yogurt and berries

 

Nutty Rice Crispy Treats

 

Granola Bars

 

Organic cheese and sprouted spelt crackers

 

Apple and sunflower seed butter

Source: Evermine.com

 

Veggie sticks and crackers with hummus or guacamole

 

Sunflower seed butter + banana tortilla ‘sushi’ rolls with sprouted grain Ezekiel wrap

Source: BeautyByMrsOutlaw

 

Homemade popcorn 

 

Chia Pudding

 

‘Cheesy Kale Chips’

 

Breakfast Muffins

 

Roasted Chickpeas

 

Smoothies

 

 

If you’re still finding it difficult to plan our your meals and snacks. Contact me and we can create a healthy meal plan that fits your family’s needs!

 

Enjoy the snacks!

– Renee

 

 

 

 

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Valentine’s Day Recipe Round-Up

February 14th, 2017 by

 

Trying to think of what to make on the day of love? Try these recipes!

 

 

Cleanse your liver first thing in the morning with juice! This way your body can absorb all the nutrients quickly without having to go through the extensive digestion process. 

 

Tropical Envy Juice

 

What about breakfast? Try these pink pancakes! Looks like a strange combination but so tasty! Did I mention they were vegan too?

Beet Pancakes with Avocado-Mint Sauce

 

Is it snack time yet?  Instead of reach for the second cup of coffee or donut try these bars and protein balls.

Vegan Strawberry Quinoa Oat Bars

 

Beet Protein Balls

 

What’s for dinner? Start off with a delicious berry salad while you wait for the main event. 

Spinach Berry Salad

 

The Main Event- fermented Kaslo Sourdough Pasta, easy to digest, and no bloat. Paired with a delicious beet sauce, this recipe won’t disappoint!

Sourdough Pasta with Creamy Beet Sauce

 

Finish off with dessert!

Vegan Brownies

 

Happy Valentine’s Day!

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About

Renee Altman, Nutritionist in Kelowna & Okanagan Valley; Registered Holistic Nutritionist. Healthy recipes, nutrition & healthy living information and much more.

"Hollistically nourishing your health, with alive, natural and whole foods..."

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Kelowna,
British Columbia, Canada

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