Fig smoothie anyone? We are so grateful to have a fig tree in our garden. It feels so exotic since I was born and raised in Sweden where they don’t grow. It's so luxurious having them so readily available!
Are you staying away from fruit high in sugar because you are afraid of calories? Worries about gaining weight or maybe about inflammation in your body flaring up?
Many times the nutrient content and benefits of our fruits outweigh the concern one may have about its sugar content. Figs are one of those fruits for me.
They have a 55% natural sugar content, making them the sweetest of all fruit BUT they are low in calories and contain soluble dietary fiber, vitamins and minerals. Many great nutrients to support our bodily functions.
Fresh figs, especially black mission figs, are high in phytonutrients and antioxidants such as carotenes, lutein, tannins, and chlorogenic acid among others and anti-oxidant vitamins such as vitamin A, E, and K.
Together, these phyto-chemical compounds in figs help scavenge harmful oxygen-derived free radicals from the body, thereby protecting us from cancers, diabetes, degenerative diseases, and infections.
They contain good levels of the B-complex group of vitamins like niacin, pyridoxine, folates, and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, proteins and fats.
And if you let the figs dry they are also an excellent source of minerals like calcium, copper, potassium, manganese, iron, selenium and zinc – all important for healthy red blood cell formation, as well for cellular oxidation.
Research studies also suggest that chlorogenic acid in figs helps lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus (adult onset) diabetes.
If you have more figs than you can eat adding them to a smoothie is a great choice. Here is one of my favorites:
The Fresh Fig Smoothie
Ingredients:
2 cups almond milk (check out mine on my blog)
6 black mission figs
2 tablespoons hemp seeds
1 toothpick stir Young Living’s Cardamom Vitality oil
Cardamom Vitality oil is a must-have for every kitchen! It’s a powerful antioxidant and may support a healthy digestive system.
How:
Mix everything in a high powered blender. Pour in a glass and enjoy!
I’ve got chills. A lady bug landed on me right before departure from my dream weekend retreat with team Young Living this past week.
As I made my wish I couldn’t help to think about the meaning this spirit animal has for me.
I daydream ALL the time and I believe in magic. The thoughts in our minds becomes our reality even before we experience them. I know that not all people allow themself to act upon this “childlike” behavior, but I’m telling you it works to cast a vision of your life... to imagine the big things that you want for others, yourself and our world. I’ve practiced it and my dreams keeps getting fulfilled and let me tell you it’s not just luck.
It’s about letting go of limiting beliefs. It’s about letting go of fear because you are NOT fear. It’s about letting go of what other people will think of you. It’s about letting go of control because in reality you can’t control anyone or everything. This is YOUR choice.
When we have limiting beliefs we often feel stuck and don’t know how to move forward. Sometimes we might not feel worthy or we might feel shame about making too much money.
It’s about leading with your heart and searching in your soul. It’s about trusting in yourself and in others. It’s about thinking outside the box. It’s about leading with love.
We are all the same. We have faced many of the same challenges, same hurts and pains, but at the same time we are beautifully unique. We all have an incredible story to share that will inspire others. I want to hear your story. Others want to hear it. They need to hear it. Allow yourself to be vulnerable and show the real you because you will make a difference.
So let go of those limiting beliefs, negative thoughts and doubts. They are just lies. Follow your passion and you will not care what others may think of you. It will not matter. If you think you can. YOU WILL. YES, YOU CAN.
I can’t imagine what my life would look like if I would have listened to the lies of what others perception MIGHT be of multilevel marketing. I wouldn’t have the FINANCE to be able to help friends struggling with medical bills, I wouldn’t have the TIME to play ukelele, go for a hike and workout all in the same day. I wouldn’t have the FREEDOM to work when I want to and on my terms. Most importantly I wouldn’t have met an amazing COMMUNITY of friends who inspire me every day to kick fear in the butt. Business doesn’t have to look one way. You can be an employee or an entrepreneur. It’s simple.
So take charge of your dreams and ambitions and make them a reality. Let your imagination run wild and don’t overthink it or wait for perfection. The universe is waiting and the world needs you to help make it a better place. Spread your wings and fly lady bug.
Love,
K.C ❤️
K.C ❤️
Sipping on my favorite green smoothie from our 10-day smoothie cleanse. Yesterday was our last day, but one green smoothie a day will always be a part of my life. #greensmoothiesforlife is my motto. Just like meditating and working out in the morning sets the tone for the rest of my day so does a green smoothie. I end up making way better food choices and I have more energy throughout the day.
During our cleanse, I shared information on how to optimize weight with plant-based foods. Although, the green smoothie cleanse is NOT a diet, I think it's important to educate on how real clean foods such as fresh greens, veggies and fruits naturally supports any weight loss goals. These healthy foods doesn't only have a higher nutritional content, they also contain more water and fiber than processed foods so they will fill up our stomachs faster and we will feel more satisfied. Counting counting calories and portion control becomes a thing of the past. Visualize your stomach eating a handful of raisins versus a bowl of grapes. Same amount of calories but what will fill you up faster?
My goal for the cleanse was for the participants to feel the difference and to learn about nutritional benefits so that it would make it easier for them to make healthy choices . I remember how it felt the first time I cleansed with plant foods. I had no idea that it was possible to feel so good. I slept good, had tons of energy and jumped out of bed to seize the day. This feeling will always serve as a sweet reminder that a healthy diet is a powerful tool for protecting our health. It's OK to have some unhealthier food from time to time but once you know how good you feel and the benefits of healthy foods it's easier to jump right back and not fall off the wagon. And if you fall you won't fall as far because you know what serves your body and what doesn't so it's easier to get back up and on track. Knowledge is a powerful tool and green smoothies will always be my go to for a quick and nutritious meal.
Want to experience how you feel after 10-days of green smoothies? Join my free a Facebook group called Green Smoothies For Life. It includes 10 recipes, shopping list and lots of other healthy information. Request an invite here:
Finally, here is the yummy recipe you have been waiting for (not in the group).
Citrus Fresh Smoothie
INGREDIENTS:
1 frozen or fresh banana
1 cup kale (stems removed)
1 lime, peeled
2 oranges, juiced
½ lemon, juiced
1-2 drops citrus fresh vitality essential oil
½ cup coconut water or filtered water
1/2 ice (optional)
1 frozen or fresh banana
1 cup kale (stems removed)
1 lime, peeled
2 oranges, juiced
½ lemon, juiced
1-2 drops citrus fresh vitality essential oil
½ cup coconut water or filtered water
1/2 ice (optional)
1 date (optional to sweeten)
Optional: 1 tbsp chia seeds, hemp seeds or other superfoods
Optional: 1 tbsp chia seeds, hemp seeds or other superfoods
HOW: Place all of the ingredients into your high-speed blender and blend until smooth
For this recipe I'm highlighting Citrus Fresh Vitality Oil and Kale.
For this recipe I'm highlighting Citrus Fresh Vitality Oil and Kale.
Young Living's Citrus Fresh Vitality is a powerhouse oil featuring the bright aromas of five citrus essential oils plus Spearmint. Citrus Fresh is perfect to add to your favorite foods. It includes naturally occurring constituents limonene, beta-pinene, and linalol.
Physically, it is a cleanser and helps with detoxification. Put a drop of Citrus Fresh in your water. It is perfect for those hot days because it is refreshing to drink. And it tastes great in a smoothie like this one!! If you like citrus and mint then you will absolutely love this blend. It's refreshing and tastes great! It contains five different citrus oils plus Spearmint essential oil for that minty after taste.
What is in Citrus Fresh Essential Oil Blend? There are six different oils in Citrus Fresh. They are listed below along with a brief description of each oil.
-Lemon Essential Oil (Citrus limon) consists of 68 percent d-limonene. It has cleansing and purifying properties. It takes 75 lemons to create one 15 ml bottle of lemon therapeutic grade oil.
-Mandarin Essential Oil (Citrus reticulata) is uplifting to the mind and body and brings happiness and peace. It eases stress, irritability and may help get a good night's rest when diffused.
-Tangerine Essential Oil (Citrus reticulata) contains esters and aldehydes that are calming. Rich in d-limonene it helps to maintain a healthy lifestyle regimen.
-Orange Essential Oil (Citrus sinensis) is rich in the d-limonene and may support cellular function. Also has calming effects and may be used for feelings of peace.
-Grapefruit Essential Oil (Citrus paradisi) Rich in d-limonene, it is nourishing to the skin;and may help with a feeling of satiety. Traditionally cleansing to the mind and body.
-Spearmint Essential Oil (Mentha spicata) Rich in carvone and d-limonene, may help calm occasional nausea. Blend with Peppermint oil for digestive system support. May support respiratory health.
Physically, it is a cleanser and helps with detoxification. Put a drop of Citrus Fresh in your water. It is perfect for those hot days because it is refreshing to drink. And it tastes great in a smoothie like this one!! If you like citrus and mint then you will absolutely love this blend. It's refreshing and tastes great! It contains five different citrus oils plus Spearmint essential oil for that minty after taste.
What is in Citrus Fresh Essential Oil Blend? There are six different oils in Citrus Fresh. They are listed below along with a brief description of each oil.
-Lemon Essential Oil (Citrus limon) consists of 68 percent d-limonene. It has cleansing and purifying properties. It takes 75 lemons to create one 15 ml bottle of lemon therapeutic grade oil.
-Mandarin Essential Oil (Citrus reticulata) is uplifting to the mind and body and brings happiness and peace. It eases stress, irritability and may help get a good night's rest when diffused.
-Tangerine Essential Oil (Citrus reticulata) contains esters and aldehydes that are calming. Rich in d-limonene it helps to maintain a healthy lifestyle regimen.
-Orange Essential Oil (Citrus sinensis) is rich in the d-limonene and may support cellular function. Also has calming effects and may be used for feelings of peace.
-Grapefruit Essential Oil (Citrus paradisi) Rich in d-limonene, it is nourishing to the skin;and may help with a feeling of satiety. Traditionally cleansing to the mind and body.
-Spearmint Essential Oil (Mentha spicata) Rich in carvone and d-limonene, may help calm occasional nausea. Blend with Peppermint oil for digestive system support. May support respiratory health.
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Oh kale, I love you. Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.
-A single cup of raw kale (about 67 grams or 2.4 ounces) contains:
* Vitamin A: 206% of the DV (from beta-carotene)
* Vitamin K: 684% of the DV
* Vitamin C: 134% of the DV
* Vitamin B6: 9% of the DV
* Manganese: 26% of the DV
* Calcium: 9% of the DV
* Copper: 10% of the DV
* Potassium: 9% of the DV
* Magnesium: 6% of the DV
* It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
-This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.
-A single cup of raw kale (about 67 grams or 2.4 ounces) contains:
* Vitamin A: 206% of the DV (from beta-carotene)
* Vitamin K: 684% of the DV
* Vitamin C: 134% of the DV
* Vitamin B6: 9% of the DV
* Manganese: 26% of the DV
* Calcium: 9% of the DV
* Copper: 10% of the DV
* Potassium: 9% of the DV
* Magnesium: 6% of the DV
* It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
-This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.
-Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.
-Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few.
-Kale contains substances that bind bile acids and lower cholesterol levels in the body.
-Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.
-Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.
-Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few.
-Kale contains substances that bind bile acids and lower cholesterol levels in the body.
-Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.
-Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.
Cheers to health!
Whether mixed into a smoothie, bowl of Einkorn cereal flakes or enjoyed solo anytime of day, I have no doubt that you, too, will fall for this fast, easy, and cheap alternative to store-bought non-dairy milk. Nutritious, delicious and free of any additives.
Makes 6 cups
What you need:
3 cups filtered water
1 cup organic raw almonds rinsed, soaked overnight (12 hours)
3 fresh Medjool dates
1 tsp ground vanilla bean (sunfood brand) or vanilla bean extract
optional ¼ tsp himalayan sea salt
What you do:
1. Into a Vitamix or other high-speed blender. add almonds, dates, vanilla, and optional salt and water.
2. Blend on high-speed for one minute.
3. Strain the milk through a cheese cloth/nut milk bag
4. Drink immediately, or refrigerate in a glass jar for up to 3 days.
Chef Tips:
* Prefer plain almond milk? Leave out the vanilla and salt.
* Add a drop of Young Living's cinnamon bark oil or cardamom oil for flavoring.
* Make a delicious hazelnut milk by substituting hazelnuts for the almonds
* If the Medjool dates aren’t fresh, soak before using
* Buy almonds unpasturized at a farmers market to maximize nutrient. Pasturized food lowers the vibrational frequency of food ( will discuss this more).
*Buy in bulk and vacuum seal so that almonds don't go rancid. I buy 25 pounds for $7/pound at farmers market. But I make almond milk every 3 days so go through a lot.
* Soak to remove enzyme inhibitors (toxins)
Makes 6 cups
What you need:
3 cups filtered water
1 cup organic raw almonds rinsed, soaked overnight (12 hours)
3 fresh Medjool dates
1 tsp ground vanilla bean (sunfood brand) or vanilla bean extract
optional ¼ tsp himalayan sea salt
What you do:
1. Into a Vitamix or other high-speed blender. add almonds, dates, vanilla, and optional salt and water.
2. Blend on high-speed for one minute.
3. Strain the milk through a cheese cloth/nut milk bag
4. Drink immediately, or refrigerate in a glass jar for up to 3 days.
Chef Tips:
* Prefer plain almond milk? Leave out the vanilla and salt.
* Add a drop of Young Living's cinnamon bark oil or cardamom oil for flavoring.
* Make a delicious hazelnut milk by substituting hazelnuts for the almonds
* If the Medjool dates aren’t fresh, soak before using
* Buy almonds unpasturized at a farmers market to maximize nutrient. Pasturized food lowers the vibrational frequency of food ( will discuss this more).
*Buy in bulk and vacuum seal so that almonds don't go rancid. I buy 25 pounds for $7/pound at farmers market. But I make almond milk every 3 days so go through a lot.
* Soak to remove enzyme inhibitors (toxins)
I love Chia seeds! Chia seeds are mini powerhouses packing more calcium than milk, more antioxidants than blueberries, and more omega-3 than salmon.
Their texture can take a little getting used to, but they are very versatile and are a great protein-packed addition to many recipes because of their ability to thicken and gel.
Here is a recipe they you can make with the amazing homemade almond milk recipe I shared with you.
Ingredients:
✔️2 cups home made almond milk or cashew milk
✔️½ cup chia seeds
✔️½ tsp vanilla extract, no need if you already added to almond milk
✔️¼ cup maple syrup or sweetener and amount of choice. If you use extra dates in the almond milk you can skip sweetener.
✔️1/2 drop Young Living Cardamom Vitaly oil or Young Living Cinnamon Bark Vitality oil
Instructions:
➖Whisk all ingredients together
➖Pour mixture into a jar or glass container.
➖ Stir every now and then the first 10 minutes so that it sets evenly.
➖It will be set and ready to eat within 20 minutes!
➖ store in the refrigerator.
I prefer to make this at night to have ready for a fast breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night.
Their texture can take a little getting used to, but they are very versatile and are a great protein-packed addition to many recipes because of their ability to thicken and gel.
Here is a recipe they you can make with the amazing homemade almond milk recipe I shared with you.
Ingredients:
✔️2 cups home made almond milk or cashew milk
✔️½ cup chia seeds
✔️½ tsp vanilla extract, no need if you already added to almond milk
✔️¼ cup maple syrup or sweetener and amount of choice. If you use extra dates in the almond milk you can skip sweetener.
✔️1/2 drop Young Living Cardamom Vitaly oil or Young Living Cinnamon Bark Vitality oil
Instructions:
➖Whisk all ingredients together
➖Pour mixture into a jar or glass container.
➖ Stir every now and then the first 10 minutes so that it sets evenly.
➖It will be set and ready to eat within 20 minutes!
➖ store in the refrigerator.
I prefer to make this at night to have ready for a fast breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night.
