Spinach Lime Matcha Smoothie

my go-to green smoothie

I love making smoothies and smoothie bowls.

Both are a great way to sneak in lots of veggies and good-for-you ingredients. The combinations are endless, and I like to top it off with in things like coconut flakes, bee pollen, cashew butter, and berries right before I dig in.

The great part about smoothies is that you don’t need a recipe to make a deliciously healthy one. There’s only 5 things you really need to remember:

1. GREENS Start with fresh, organic greens like spinach, steamed kale, microgreens. Zucchini and cauliflower are also nice add-ins for extra fiber.

2. LIQUID BASE Choose a healthy liquid base — almond mylk, cashew mylk & coconut water are some of my faves.

3. FRUIT Add a variety of fruit — A good ratio is 2:1 – fruits to greens. Blueberries, pineapple, mango, strawberries all add a nice touch and blend well.

4. HEALTHY FATS Add some healthy fats like flax seeds, coconut oil, hemp seeds, or avocado.

5. SUPERFOODS Boost it with superfoods and mix-ins like collagen powder, maca powder, spirulina, bee pollen, green tea, or lucuma powder.

my go to green smoothie - matcha avocado smoothie

If you've been following me on Instagram for a while, you know what my go-to green smoothie is! I make it all the time, and absolutely love that it is a chock full of goodness!

I recently made a change to my go-to smoothie and have been adding Purslane to it. If you are wondering what Purslane is, it's weed filled with plenty of nutrients. This vegetable has extremely high levels of omega-3 fatty acids for a land vegetable, as well as significant amounts of fiber, vitamin A, vitamin C, B-family vitamins, iron, magnesium, manganese, potassium, calcium, and copper. The betalain pigments (powerful antioxidant compounds) and carotenoids round out this veritable treasure trove of nutrients and beneficial organic compounds. 

my go-to green smoothie

Spinach Lime Matcha Smoothie

My Go-To Green Smoothie

Recipe makes 1 big 32oz cup or 2 smaller bowls.


What You'll Need

1 handful frozen spinach
1 small handful of microgreens
1 small handful of Purslane, carrot or celery greens
1/4 avocado
1/2 cup homemade cashew milk
1 tsp matcha powder
1/2 lime, peeled
1/4 cup coconut meat
1 scoop collagen peptides
stevia, to taste or 2 pitted Medjool dates 

Toppings: 
Coconut flakes
bee pollen
1 tbsp gr8nola granola

What You'll Need

In a VitaMix or high-speed blender add all ingredients and blend for 45-60 seconds.

Pour in a tall glass or bowl and top with toppings.

 

 

Strawberry Field Chia Pudding with Marine Collagen

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Let's be real, we all want to look and feel younger and have youthful skin, indefinitely. A while back, I had contacted my Naturopath to learn more how to get a better glow to my skin, and help with the aging process and found out that the answer: Collagen + Vitamin C.

I’ve talked before about collagen being part of my daily wellness routine and how to sneak more of it into your diet. But here’s the quick rundown. Collagen is a naturally occurring protein and an essential building block for the body, especially for healthy skin, hair, and nails, making up approximately 30% of our bodies’ protein. Think of it as an amino acid chain that strengthens the body, especially our skin, bones, joints, and muscles.

Unfortunately, collagen diminishes with age and is likely impacted by today’s diet and environmental influences. That’s why I’m such a proponent of supplementing with collagen peptides, which are a bioavailable form of collagen. And when it's combined with vitamin C, it helps reverses the harmful effects of UV exposure on the skin by neutralizing free radicals.

Interestingly though, vitamin C is essential for the synthesis of collagen. Taking a collagen supplement, without vitamin C, won't have the same impact. So I searched for the best collagen on the market and have been a fan-girl of Nordic Naturals Marine Collagen.. especially this strawberry flavor!

You’ll love that it is non-GMO-certified—no artificial flavors, colors or preservatives. It’s also made from 4200mg bioactive collagen peptides from sustainable, wild-caught Arctic cod. The best part is that it's blended with natural vitamin C to aid our body’s normal formation and provide antioxidant support.

Aside from the Nordic Naturals Marine Collagen Strawberry flavor being a great addition to smoothies, chia puddings, and warm nut milks, it's a company you can stand behind proudly! For 23 years, they've sourced fish from the cleanest waters to create a fantastic line of marine-based supplements.

I always find it a bit difficult to find a collagen that doesn’t have an fishy or animal aftertaste to it, until I discovered Nordic Naturals! It is virtually flavorless, with the exception of the light, and refreshing strawberry scent and taste. They recommend mixing in 2 teaspoons of marine collagen powder with 5 oz. warm or cold liquids once daily.

One of the ways I've been enjoying this refreshing and nourishing Nordic Naturals Marine Collagen is with this Strawberry Fields Chia Pudding. All of the ingredients are good-for-your-skin! The fresh strawberries and goji berries help boost the already natural strawberry flavor of the marine collagen, and satisfies all your sweet cravings all with a health boost of collagen peptides. With just 8 simple ingredients you’re sure to make this healthy breakfast or treat again and again as part of your wellness routine.

Nordic Naturals Collagen Strawberry Fields Collagen Chia Pudding  - healthy meals, gluten free, keto friendly, low carb - www.letsregale.com _ 3.jpg
Nordic Naturals Collagen Strawberry Fields Collagen Chia Pudding  - healthy meals, gluten free, keto friendly, low carb - www.letsregale.com _ 6.jpg

Strawberry Field Chia Pudding with Marine Collagen

Recipe makes 1-2 servings.


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What You'll Need

3 tbsp chia seeds

8 oz cashew milk

2 medium strawberries

1 tbsp goji berries

1 tbsp coconut flakes

2-3 drop stevia (or 1 tbsp honey)

1 tbsp Nordic Naturals Marine Collagen (Strawberry)

1 tbsp hemp seeds

What You'll Need

In a high-speed blender, add in 8 oz cashew milk, 2 medium strawberries, 1 tbsp goji berries, 2-3 drop stevia (or 1 tbsp honey), 1 tbsp Nordic Naturals Marine Collagen (Strawberry). Blend for about 60-90 seconds.

In a mason jar, add in chia seeds, hemp seeds, and coconut flakes. Pour mixture, stir and let it sit for about 2 hours.

Optional: Top with bee pollen, coconut flakes, and a sliced strawberry.







Thank you to Nordic Naturals for sponsoring this post. As always, all thoughts and opinions are my own. 

 

Tuscan Kale Chopped Salad

Kalen' it with this Chopped salad.

Tuscan Kale Chopped Salad - Low Carb, Gluten-Free, Healthy Recipes - www.letsregale.com

Sheets of hand-torn pasta woven through luscious bolognese and the perfection of a scoop of nutella gelato dripping down your chin as you sit on the Spanish Steps contemplating runaway to this moment. This is my Italy.

I've been lucky enough to have travelled quite a bit. And yet, I know that it is barely scratching the surface. The yearning and the itch to travel, got me searching for flights, daydreaming of frolicking the cobblestone streets of some charming Italian town. Then it got me thinking about a salad I once enjoyed in the Tuscan countryside. This Tuscan Kale Chopped Salad is an ode to it.

Italian cooking is all about using the best, freshest and local ingredients. The blend of that philosophy, ingredients sourced locally here in the Pacific Northwest and the basil vinaigrette tie it all together.

Tuscan Kale Chopped Salad - healthy meals, gluten free, keto friendly, low carb - www.letsregale.com _ italy.jpg
Tuscan Kale Chopped Salad - healthy meals, gluten free, keto friendly, low carb - www.letsregale.com _ 5.jpg
Tuscan Kale Chopped Salad - healthy meals, gluten free, keto friendly, low carb - www.letsregale.com _ 4.jpg
Tuscan Kale Chopped Salad - healthy meals, gluten free, keto friendly, low carb - www.letsregale.com _ 8.jpg

Tuscan Kale Chopped Salad

Makes 2 servings

What You’ll Need

Salad

4-5 Tuscan kale leaves, washed and chopped

1 Medium Zucchini, spiralized

1 cup Brussel sprouts, sliced and steamed

1/4 cup kalamata olives

1/4 cup sundried tomatoes

2 tbsp pumpkin seeds (I used this brand - Skout Backcountry)

1/2 cup italian salami (I used Olympia Provisions Cacciatore)

1/4 cup Parmigiano Reggiano

Basil Lemon Vinaigrette

1/4 cup freshly squeezed lemon juice

1/4 cup olive oil

3 garlic clove

1/2 shallot

6 large basil leaves, very finely diced

Freshly ground salt and black pepper, to taste

Tools

Spiralizer

What You’ll Need To Know

Basil Lemon Vinaigrette

Add all ingredients to a high-speed blender and blend for 15 seconds bowl and add to a mason jar or air tight container If using a mason jar, you can simply put the lid on and shake the jar until well combined.

This dressing will stay good in an airtight container or mason jar for up to 1 week.

Salad

Steam brussel sprouts.

Spiralize zucchini with a spiralizer into noodles and slice into 3” and add to a bowl along with the rest of the salad ingredients.

Add in 4 tbsp of the Basil Lemon Vinaigrette and toss together.

Plate, garnish with Parmigiano Reggiano and enjoy!