Sardine Superfood Salad

If there is one superfood that seems to get made fun of a lot whether it be about the smell or the taste. The food that comes to my mind are sardines!!

What I find rather interesting is that sardines are truly unique and a true potent superfood when you really think about it. A superfood that has stood the test of time. It seems with all the rage surrounding the superfood powders like goji, acai, camu camu etc. It’s easy to get caught up in that world and lose sight of the true meaning behind “superfood.” When you get down to it. Some of the classic superfoods that have stood the test of time are foods like liver, sardines, oysters, raw milk, head cheese and fish roe. Definitely consider giving them a go. It will open up a whole new arsenal of cooking for you.

Here is a nutritional breakdown of what makes sardines truly unique:
Check out all the sardine nutrition benefits here! Only 3 oz. of sardines provides these nutrients (in recommended daily values):

190 calories
23 grams of protein
11 grams of fat
338% vitamin B12
87% selenium
64% phosphorus
61% omega-3 fats
44% vitamin D
35% calcium
30% vitamin B3
24% iodine
19% copper
16% choline

When it comes making a sardine centered meal scrumptious. It can be quite tricky to come up with a dish that is delicious without that overwhelming smell that we are all so use to!

Kathryn and I have found the right blend of flavors, textures and spice to deliver just the right “oomph” factor to this sardine salad recipe! You ready for it!

-1 or 2 can’s of wild planet sardines (you can drain the oil if you want! Up to you!)
-2 to 4 Tbsp of a clean mayo of your choice like Primal Kitchen Mayo or Sir Kensington’s Mayo (look for avocado based mayonnaise!!)
-1 Tbsp turmeric
-1/4 tsp ginger
-1/2 tsp oregano
-1/2 tsp thyme
-1/4 tsp basil
-1/8 tsp of cayenne
-Dash of pink himalayan sea salt
-Dash of black pepper
-Finely chopped celery
-Finley diced carrots
-Handful of cashews or hemp seeds or sesame seeds

Serve it in a bowl or in these fancy lettuce wraps! Inspiration for that idea goes to my love Kathryn of Primal Bliss Nutrition! Finally, if you are feeling fancy… garnish with cilantro or parsley if you so desire and if you are wanting to get some of those chelating/detoxification health benefits that comes from cilantro and parsley! Knock yourself out!

Caution!! This unique meal just might scare off folks due to the smell! Prepare yourself!

Maca Baby Blue Smoothie

As of lately, I have been putting Maca and blueberries in everything. From smoothies of course! To homemade energy bitz, to soups and raw desserts.

What makes Maca so cool is not only its health benefits, which I get to in a second. What makes maca stand out is its signature smell and aroma it gives! It lends this malty, caramel and earthy rich note that mixes so well vanilla and chocolate like a hot knife through butter.

Here are some rather interesting health benefits Maca seems to have especially in these areas of ones health:

-increasing stamina and athletic performance
-chronic fatigue syndrome
-boosts libido and sexual function
-balancing out hormones
-reducing depression and anxiety
-mental focus and alertness

Now that you know a little on the health benefits that Maca can do for you. Let’s get onto the best part of it all. How to actually implement Maca into a smoothie!

Maca Baby Blue Smoothie

-1 1/2 cup vanilla coconut milk
-1 cup frozen blueberries
-1/2 frozen banana
-2 tsp Maca (I like Whole World Botanicals and Health Force)
-1 tsp ceylon cinnamon
-1/8 tsp cardamon
-1 tsp vanilla extract
-Vega One Coconut Almond
-Small handful of coconut shreds

***Add all ingredients to a blender and blend to desired consistency***

Chocolate Peanut Butter Blitz Smoothie Bowl


Hey guyz! So it’s been awhile when it comes to posting a recipe. Going to get back into that mode and bring you some awesome and innovative recipes you have never experienced before!

So to get things started, the main inspiration behind this smoothie bowl came from when I first tried the Amazing Grass Chocolate Peanut butter smoothie packet when it came out a few months back. If you guyz haven’t tried it. You are missing out! Amazing Grass did a stellar job on this formula and it shows in how it tastes by itself in water or in a smoothie or smoothie bowl


For some reason, I just can’t get enough of smoothie bowls these days. There is just something about them that is oh so divine and satisfying about them. It seems once the warmer weather hits here in the midwest. There hasn’t been a day that hasn’t gone by that there isn’t a smoothie bowl included in my day!


While I adore smoothie’s, it’s been great switching things up from time to time. Plus, it’s like a healthier version of a frosty and soft servce ice cream! Can’t beat that!

After experimenting with various flavor combinations and unique ingredients. I think I have a winner on hand here. This smoothie bowl has everything you could ask for:


So without further ado. Let’s get to the goodness!

Chocolate Peanut Butter Blitz Smoothie Bowl:

-2 to 3 frozen banana’s
-1 to 2 Tbsp peanut butter (I like Maranatha or Santa Cruz brands)
-1 tsp Kimera Kacao booster or ceylon cinnamon
-1 tsp of Maca powder (I like Healthforce and Whole World Botanicals brands)
-1 packet of Amazing Grass Chocolate Peanut Butter Protein Superfood
-Splashes of coconut milk or cashew milk as desired until it reaches the consistency you are after! (aiming for that soft serve ice cream look)



***Add everything to the blender. You will need to use the tamper stick if you have a Vitamin or Blendtec to get things going and blend since there is a lot less liquid involved***

Peanut Butter Cup Chocolate Cake Smoothie


Yo guys!

Hope everyone is having a great week and crushing it big time on their craft and big passions!

So I don’t know about you, but there is just something so euphoric about peanut butter in smoothies or desserts. While I’m a big fan of most nut and seed butters. There is something so amazing about peanut butter when it clashes with other smoothie ingredients like frozen bananas, dates and various spices. Something pretty legit happens and that’s what happened when I put together this divine smoothie elixir. Before I unveil the smoothie recipe. I want to shed light on a hot topic in regards to peanuts and toxin issue.

While some folks might have peanut allergies or are looking to avoid toxins like aflatoxin, which is associated with much of the peanuts in today’s world. Here are a few brands of peanut butter that are free of this common toxin. I personally used the Maranatha Foods here. They source and use Valencia peanuts, which are aflatoxin free.


If you didn’t know, peanuts are one of the most commonly sprayed crops in the world. This potential carcinogen called aflatoxin, is a type of fungus that grows on the shells of the peanut. This is why it’s imperative in choosing the right brand and looking for organic when possible.


If you are on a particular diet protocol or don’t respond well to peanuts regardless of brand. Feel free to substitute for a different nut or seed butter. It will taste fantastic regardless! With that being said, lets move onto the juicy bits and unveil the recipe


-1 1/2 cup coconut milk
-1 frozen banana
-1 Tbsp PB2 peanut butter powder
-1 Tbsp Gelatinized Maca powder (brands I like Healthforce & Navitas Naturals)
-1 Tbsp Organic Peanut butter (brands I recommend are Maranatha Foods and Santa Cruz organic)
-1 packet or scoop of Amazing Grass Chocolate Peanut Butter Nutritional shake mix or Vega Sport Protein Chocolate
-2 medjool dates
-1 tsp ceylon cinnamon
-1/8 tsp cardamon

***Add everything into the blender and blend till desired consistency. It will be rich and creamy!**




Pomegranate Vanilla Bliss Smoothie


This is probably one of the few fruits that I don’t consume enough of. It just never dawns on me to try it especially in smoothies. Maybe it’s the process that is involved in opening a pomegranate or something! I do know one thing is for sure and that is that the health benefits of Pomegranates are definitely something to take notice of and consider adding to your diet.

For starters Pomegranate. Here is a nutritional run down of this super-fuit:

• Vitamin K1
• Folate (folic acid)
• Potassium
• Magnesium
• Phosphorous
• Calcium
• Amino acids
• Antioxidant phytoestrogens
• Polyphenols
• Protein
• Fiber
• Plant based Omega-3 fatty acids in ALA form

Pretty impressive what this fruit possesses. In fact, pomegranate juice has been shown to be more potent in anti-oxidant potential than red wine or green tea. Thanks in part to the very powerful anti-oxidants called punicalagins. Typically, the highest concentration of punicalagins reside in the peel part of the fruit. So now let’s geek out a little more with a few interesting studies displaying the potential of this gorgeous fruit.

This first study looked at the effects of taking pomegranate juice for 2 weeks on LDL oxidized cholesterol. What the study found was that over the course of 2 weeks there was a decline in LDL oxidized cholesterol. Increased levels of oxidized LDL cholesterol is a major risk factor for atherosclerosis. So using pomegranate juice looks very promising (1).

This next study looked at inflammatory markers in rheumatoid arthritis patients. Patients using pomegranate extract had reduced severity levels of arthritis, joint pain and IL-6 levels (inflammatory marker) (2).


So now onto the recipe part. I have for you this simple and refreshing smoothie that would be the perfect elixir after a long summer run or bike ride or tough training session at the gym. This smoothie could be a perfect pre or post workout smoothie, but especially a pre workout smoothie since pomegranate contains naturally occurring nitrates known to enhance blood flow and boost exercise performance.

– 1 cup coconut water
– 1/2 frozen banana
– 1/4 pomegranate juice
– 1 cup strawberries
– 2 tsp pomegranate powder
– 1 tbsp hemp seeds
– 1/2 tsp vanilla extract or vanilla bean
– A scoop of vanilla vega sport or vega one protein

***Add everything into a blender and blend till desired consistency.***


Here is the exact pomegranate powder I used in this smoothie. I highly recommend it big time!


Maca For Days Smoothie


I have always been interested and fascinated with adaptogens and their ability to balance the mind and body. If you are new to the term “adaptogen.” An adaptogen has the capacity to bring balance to the glandular-hormonal system, cardiovascular system, musculature and nervous system of the human body. In this day and age with the constant “go go” mentality in today’s world. You can begin to see why adaptogens can come in handy big time. I believe we can benefit from these life balancing foods to rebuild, sustain and boost our performance and overall vitality in this lifetime.


A little background on Maca root. Maca is in the cruciferous vegetable family. So think plants like kale, cabbage, broccoli, radishes and turnips. Maca originates in the Peruvian Andes Mountains of South America. This plant is cultivated anywhere between 13, 000 to 14, 000 feet. So pretty high up there!! To give you an idea. That height is the equivalent of Mt. Rainier in Seattle Washington. This plant definitely possesses some special gifts being able to withstand those kinds of harsh conditions.

While there are many well known adaptogens out there. Among my favorites is Maca root. These are some of the main reasons I love Maca so much:

-Maca acts on the hypothalamus gland, which is the gland responsible for your sex hormones
-Nourishes the adrenal glands, by helping and regulating cortisol levels mindfully
-Balances out hormonal health (especially wonderful for anyone dealing with hormonal acne)
-Aphrodisiac for men’s and women’s sexual health. For men, taking Maca improved erectile dysfunction and sperm count. In fact, one study done in 2008 with 16 women participants suffering from different sexual issues took 3000 mg of maca root. The women participants noticed great improvements in libido. (1)

If you are going to take Maca. I like taking anywhere from 500 mg to 1, 500 mg a day. Also opt for the Gelatinized version of Maca root. This gelatinized means that the maca has been cooked to remove the starch content to aid in digestion. You can find it in capsule or powder form. I typically go for the powder form. The brands I like are Organic Burst, TheMacaTeam, Vega and Healthforce!

Now onto the good part!

Maca For Days Smoothie:



-1 cup coconut milk
-1 frozen banana
-2 to 3 medjool dates
-1 Tbsp Jemi Cinnamon Red Maca Almond butter (if you don’t have this nut butter. You can certainly use cashew or almond butter)
-1/4 to 1/2 of Vega Maca chocolate bar
-1 or 2 Tbsp of Gelatinized Maca root (depending on how much maca you like!!)
-1 tsp ceylon or cassia cinnamon
-1/4 tsp ginger powder
-pinch of cayenne pepper

***Toss everything into the blender till desired consistency. Consume the goodness immediately! This is a perfect pre workout or post workout smoothie.***


If you are unfamiliar with the products I used above. Here are they are for you to take a look at

Vega Maca Chocolate bar

Vega Maca powder

Jem Cinnamon Red Maca Sprouted Almond butter

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