Basil and Lemon Iced Beverage (Motivational Monday)

It's officially Spring (although we woke up to 3 inches of snow this morning). Have you started to think about what plant in your garden?  If you don't have a garden, perhaps you are thinking about planting some tomatoes or a small herb garden (after all, you can grow herbs in your kitchen!).  One of my favorite herbs (one which sadly we've never grown before) is basil.  It may not be one of the 10 herbs that can aid in weight loss, but in my opinion it can definitely be a weight loss herb.  Maybe not because of any miraculous component that it contains, but instead because of all the delicious recipes (that are also light) that can be made with basil.  Wondering what those recipes are?  You'll just wait for this summer, I'll be posting basil recipes all summer long. I can't wait.  And I'm starting today, with this Basil and Lemon Ice Beverage.

No, this is not an extra dirty martini.  I just think drinks are more fun served in martini glasses.

Why am I posting this, you ask?  Well, for a few reasons.  First, I want you to get excited for my future basil recipes.  And second, I feel like spring and summer are the perfect time to start educating people about the importance of reducing added sugars, specifically in their beverages (after all, this study linked 180,000 global deaths on sugary drinks....WOWZA!).  Many of us crave iced coffee beverages or colas when it gets hot outside, but instead of grabbing for something with sugar it's a good idea to have a plan in mind to prevent you from drinking your sugar quota for the day, in one sitting (btw, the American Heart Association recommends no more than 24 grams of added sugar for women, and 36 grams for men, per day.  Read more here and here).  One of my favorite things to drink is a simple naturally flavored, 0 calorie seltzer water as a substitute to sweetened drinks or boring ice water.

We all know that added sugars are popping up in the most unlikely places in our food supply (we can't say that desserts and sugary drinks are the only sources of our added sugar.  Heck, those "nutrition bars" that are so popular can sometimes have more than a day's worth of added sugars!).  Many of the people I work with are addicted to added sugars that come from "healthier" drinks like tea.  Ok, they aren't healthy, but many people think teas are healthy, and forget that they can often be loaded with sugar.  In fact, many of the bottled teas on the shelf can have just as much sugar as sodas and pops. 

39 grams of added sugar in this peach tea.  Ummmm, that's more than a day's worth of added sugar. You may as well drink a cola!  Trust me, this is not good for you (unless it's an every once in a while treat, OR unless you manage to fit it into your diet, which I suppose can be done, as long as you aren't getting any more added sugars throughout your day.  Yikes. My suggestion? Get the unsweetened bottled teas, or brew your own.)

If you need a refreshing (and light) drink, try making your own.  I got this recipe from a customer at the grocery store where I work.  She said she had just received a Vita Mix for her birthday, and this recipe was in the cookbook that came with it.  I don't have a Vita Mix, but I thought I could try it with my Magic Bullet.  I'm sure it wasn't the same, but it was certainly refreshing!

Basil and Lemon Iced Beverage
Makes one serving

Ingredients

1/2 cup chopped ice

2 cups water
Splash of lemon/lime or plain soda water (optional)

1 lemon (all the juice and 1 tsp. zest)

1/4 cup chopped basil

2 tsp. stevia (or other sugarless sweetener)

Directions

Blend in a Magic Bullet, blender or VitaMix.  Blend until the beverage is to your desired thinness (I liked mine with a little bit of the basil floating to the top....)
Optional: Add a splash of soda water for some extra fizz and pizzazz! 

Nutrition Facts

1.5 grams sugar (from lemon, not added)

~20 calories

Some of the basil pieces floated to the top, but I sort of liked that texture in my drink.  This was so refreshing.

Ok, let's get back to the garden talk.  Nick and I have been thinking about our garden and have decided on only planting four things this year.  Yeah, last year our garden got a little overgrown....

This year we're keeping it simple;

Butternut Squash 
(to make soups, sauces, and to stuff with delicious foods)

Zucchini
(to make zuchini noodles, zucchini boats, and to grill on our gigantic outdoor grill)

Tomatoes
(for bruschetta, caprese salads, summer salads, and salsas)

Basil 
(let's face it, basil makes everything taste better in the summer!)

Oh yeah, did I mention we will also be growing corn and spaghetti squash? Yeah, Nick seems to think we live on a farm.

QUESTION:   Do you have any simple refreshing spring/summer drinks to share? Have you thought about your garden yet? What are you planting?

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Raw, Flourless Carrot Cake Bites (More Easter Prep!)

Every year on Easter my aunt makes a delectable and full fat (and full flavor) carrot cake.  Every year I have a piece and enjoy every last bite.  But clearly, as much as I want to, I can't eat carrot cake every day.  I mean, despite the carrots ribboned throughout it's moist delicious layers, it's just not a healthy component to a balanced diet!  

This is a piece of carrot cake from a local bakery. Nick and I both get carrot cake on our birthdays and/or anniversaries :)

Last year around this time I posted a carrot cake bite recipe, which was adapted from this recipe that I found online, but this year I have an amazing new adaptation to share with you, from Clean Chef Jacqui (an amazing chef, blogger, dietitian, and soon to be mother).

Now I can eat "carrot cake" every day. Muahaha

Instagram!

Indeed I only have Instagram photos to share, so they might not look quite as good as they actually tasted.  But I encourage you to copy this recipe, past it on a blank page, and print it. Then, carry it upstairs or wherever you do your food prep, and make them.  Now.  Go ahead. Do it.

Raw Carrot Cake Bites

Makes 36 bites (12 servings)

Ingredients

3 Tbsp. ground flaxseed, divided

1 Tbsp. cinnamon, divided

1/2 cup unsweetened finely shredded coconut, divided

1 cup sliced almonds

1/2 cup walnuts and/or pecans

6 Medjool dates, pitted

1/4 cup raisins or dried cranberries

1 tsp. coconut oil

2 large carrots, shredded (about 2 cups)

Pinch of nutmeg

Directions

Place 2 tablespoons flaxseed and 2 teaspoons of cinnamon in a shallow dish and mix well.  Place 1/4th cup of shredded coconut in another shallow dish; set aside for rolling.

Place remaining ingredients in a food processor, pulse until thick paste forms (or if you like your bites a little chunkier stop after about 15 seconds, scrape, and then go for another 15 seconds or so).  Use a tablespoon to shape mixture into 36 bites.  Roll half of the bites in reserved flaxseed-cinnamon mixture and the other half in the reserved coconut.  Refrigerate in an airtight container for at least 1 hour before serving. 

NOTE:  These are not low FODMAPs.  But, if you stick to just one (it's hard, but doable) you might be ok.  This depends on your sensitivity to fructans (part of the "O" in FODMAPs).


Nutrition Facts (per 3 carrot cake bites); Calories 140, Fat 9g, Sat. Fat 2.5 g, Cholesterol 0 mg, Sodium 10mg, Total Carbohydrate 16 g, Fiber 3 g, Sugars 11 g, Protein 3 g, Vitamin A 35%, Vitamin C 2%, Calcium 4%, Iron 4%.

Nutrition Highlights; Less than 200 calories, low sodium, good source of fiber, excellent source of vitamin A, zero added sugars.

I gave these out at work and people looked at me like I was crazy, "Raw carrot cake? What?".  I forced many people to try them and was delighted to see smiles and everyone's faces (even men and children!).

QUESTION:   Do you like carrot cake?  What's your all time favorite type of cake? Besides carrot, mine is just plain and simple white cake with white icing. I'm obsessed.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Our Sugar-Filled World; Protein Bars and Meal Replacements

Check out my first You Tube video!!

I'm posting this one as a test, really. I'd love for you to tell me what you think, and if you had any troubles viewing the video. I plan on making a series of these so I need to get the kinks out now.

If you didn't read my post from yesterday about fish and flax oil supplements, please do!

Have a great Tuesday everyone :)