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The amount of sugar added to our foods is alarming, abhorrent, and abysmal.
This is especially and covertly true for "health foods."
I fell for the marketing and manipulation of healthy brands. Many "health foods" take advantage of our ignorance and gullibility. Some of those so-called healthier alternatives are nearly identical and sometimes nutritionally worse than their mainstream counterparts. Worst of all, a surprising number add a monstrous amount of sugar to counteract being dairy-free, low-fat, gluten-free, or all-natural.
As someone who grew up at the height of fad diet culture, I was conditioned to see "low fat" and think "healthier." Even now, I can be initially blinded by the taglines saying "low sodium," "high fiber," or "vegan" and get swindled from seeing the sneaky inflammatory ingredients upped or added.
Any bar, be it granola, cereal, or protein often contains high amounts of added refined sugar. Cereals branding themselves as healthy because of their high fiber content or low cholesterol really skim over how inflammatory and damaging their high sugar count is to our hearts, GI, brains, and body as a whole.
Same with some plant-based products, like cheeses, milks, meats, yogurts, condiments, sauces, dips, and more, contain higher amounts of added sugar to enhance the taste. The same is true for plant-based protein powders.
Nope, there really are few shortcuts when it comes to healthy eating, much to my occasional dismay. Whole foods are best. So, I've been trying to create truly healthier alternatives for the foods I love and use often.
Smoothies are a staple for me.
But, it isn't easy to find affordable high-fiber, high-protein in powder form. For me, this is a cornerstone of my pre-hike nutritional needs. So, like we all do, I worked with what I had, and it worked for me. My mom was the inspiration for this powder mix; she adds a plethora of seeds to her smoothie recipe to bulk up the protein and reduce the sugar.
Homemade Vanilla Vegan Protein Powder
Ingredients:
1 cup chia seeds
1 cups cashews
1 cup hemp seeds
1 cup flax seeds
1 cup pumpkin seeds
1/2 cup walnuts
1/2 cup pecans
1/2 cup brazil nuts
1/2 cup sesame seeds
2 tbsp vanilla extract
Directions:
Bake at 400 degrees Fahrenheit for 25 to 30 minutes until dry and crispy.
Mix thoroughly at the halfway point.
Keep in a sealed container in a cool dry area.
As for my Instant Smile smoothie, I don't know if I've created a Pavlovian response, but this smoothie instantly makes me chill and lighten up. When I need some levity and a bad-mood antidote, this is my go-to.
Instant Smile Strawberry Smoothie Recipe
Ingredients:
10-15 frozen strawberries, medium-sized
6 frozen peach slices, medium-sized
1 banana, large sized
1 cup milk alternative – almond, coconut, flax, or other preferred
1/4 cup homemade vanilla vegan protein powder or other preferred
3 frozen beet slices, medium-sized [optional]
3 frozen cucumber slices, medium-sized [optional]
3 frozen carrot slices, medium-sized [optional]
Directions:
Mix ingredients in a blender until smooth
To make the addition of vegetables easier, I usually slice several whole vegetables at a time and store them in the freezer for continued use
I'm not always looking for levity and the taste of sunshine. Sometimes, I want to bask in the darkness. And, I have a smoothie for that too.
A Bit of Richness and Darkness Smoothie Recipe
Ingredients:
12-15 frozen strawberries, medium-sized
1 1/4 cup frozen blueberries
1 avocado, small
1 banana, large
1 cup milk alternative – almond, coconut, flax, or other preferred
1/3 cup homemade vanilla vegan protein powder or other preferred
2-3 tbsp raw cacao nibs
Directions:
Mix ingredients in a blender until smooth
Each smoothie recipe makes a 28 oz serving. These fruits and vegetables are typically in-season during the summer months making them available at the local farmer's market, thankfully.