Bex Nutrition

10/13/2022

a new favorite recipe around here are these healthy PB banana muffins 👇🏼

Ingredients:

Wet ingredients:
1 cup mashed ripe bananas (about 3 medium ripe bananas)
¾ cup natural creamy or crunchy drippy peanut butter (just peanuts and salt)
2 large eggs
¼ cup pure maple syrup
2 teaspoons vanilla extract
1/2 tablespoon dairy free milk of choice (I like almond milk)
Dry ingredients:
1 cup gluten free oat flour* (you can make your own -- see notes section)
1 teaspoon baking powder
½ teaspoon cinnamon
¼ teaspoon salt
⅓ cup mini chocolate chips (dairy free, if desired, plus 2-3 tablespoons for sprinkling on top)

Directions:

Instructions

1. Preheat oven to 350 degrees Line a 12-cup muffin liner with muffin liners and spray the inside with nonstick cooking spray to prevent muffins from sticking to liners.
2. In a large bowl, mix together the mashed bananas, peanut butter, eggs, pure maple syrup, vanilla extract and milk of choice until smooth.
3. Next stir in the oat flour, baking powder, cinnamon and salt until smooth. Fold in the chocolate chips. Evenly divide batter into muffin liners.
4. Bake 20-25 minutes until toothpick comes out clean. Transfer muffins to wire rack to cool and enjoy! Makes 12 muffins.

Recipe from

12/21/2021

If your pregnant, thinking about getting pregnant or want to optimize your prenatal nutrition, this book is a MUST!!!

As a dietitian, this books is on my must read list for anyone wanting to improve their prenatal nutrition. I love in-depth nutrition dives as well as the scientific evidence in this book.

FYI this isn’t an ad, I just love her book & haven’t found anything like it on the market. Plus if you get it off her website, you get a free recipe e-book that is packed with nutrient dense recipes.

09/20/2021

Sourdough Benefits:

1. It is easy to digest
2. Has a lower glycemic index
3. Better for gluten-sensitivity
4. More “good acid”
5. Provides healthy bacteria
6. Fewer preservatives
7. It’s nutritious
8. The TASTE!

Sourdough made with freshly ground flour contains a variety of vitamins and minerals. Bread gets such a bad rep but this loaf is full of B vitamins, folate, thiamin, and vitamin E. All of these nutrients are essential to your health & sourdough bread is a great way to get them in.

09/15/2021

Healthy Smash Cake Recipe

I read a few different recipes and modified the recipes for what I thought would work best so here is the recipe.

Ingredients:
- 1/2 cup apple sauce
- 2 eggs
- 1 tsp vanilla
- 1 tsp cinnamon
- 2 tbsp chia seeds
- 1/4 cup whole milk
- 4 tbsp room temp butter
- 1 tsp baking powder
- 1 1/2 cup oats
- 1/2 cup greek yogurt *for the frosting*

Directions:
- preheat over to 350
- add all of the ingredients besides the oats & baking powder into the blender and blend for 20 seconds
- then add the oats & baking powder and blend until well combined
- pour the batter into 4-inch cake pans and bake for 15-20 minutes (make sure to insert a toothpick into the middle of the cake to check if it is fully cooked)
- once the cake is cooked and cooled, you can stack the cakes with greek yogurt in between the layers and around the outside

Hope you have amazing smash cake fun!

08/23/2021

GELATIN-- a superstar for the gut. It is one of the best foods you can eat to help improve your gut integrity, digestive tract and help with skin. Gelatin is full of amino acids, including glycine & proline which are very helpful in the production of collagen. Collagen is a protein that helps with our skin keeps our joints healthy.

Sooooo.... how do you eat gelatin? 🤷🏽‍♀️ Well, I've tried it in coffee and it doesn't mix well. I've added it to smoothies and it is ehhh. BUT these gummies are a win. I got the recipe from Check it out:

4 cups fresh orange juice 🍊
4-6 tablespoons of grass fed gelatin
*optional raw honey to taste and a pinch of high quality salt

Heat OJ on the stove until warm, pour into blender and blend on low, slowly adding in your gelatin powder. Pour mixture into a glass dish or silicone molds and let them set up in the fridge! Cut and enjoy 😋

05/27/2021

WHAT NONDAIRY OPTIONS ARE AVAILABLE?
PROS & CONS:

✔ SOY MILK: So far good in proteins.
✔ ALMOND MILK: Downside is low in protein and has phytic acid that hinders the absorption of iron, calcium and zinc.
✔ COCONUT MILK: Little to no protein. High in medium chain triglycerides (MCT), good for reducing blood cholesterol.
✔ OAT MILK: Moderate proteins are present. Good source of carbs and calories. An important source of beta-glucan is present, which is good for reducing blood glucose and cholesterol
✔ RICE MILK: It is low in fat and protein yet high in carbohydrates. Rice milk contains high levels of inorganic arsenic, which may cause some potential health problems in those who consume rice as a main food source
✔ CASHEW MILK: Downside is low in protein.
✔ MACADAMIA MILK: High in monounsaturated fats and low in calories and carbohydrates.
✔ H**P MILK: H**p milk is a great option for vegetarians and vegans because it is a source of high-quality protein and two essential fatty acids.

POINTS TO KEEP IN MIND WHILE SELECTING NONDAIRY OPTIONS:

1. Protein content is important
2. Watch for added sugar
3. Calcium content is important
4. Avoid additives as much as possible
5. Dietary needs should be met.

NONDAIRY OPTIONS:

People sometimes opted for dairy free milk options. Their wish of consuming nondairy substitute is due to various reasons like,

1. Milk Protein Allergy: Some people are allergic to milk protein.
2.Lactose Intolerance: Around 75% of the world’s population is
lactose intolerant, which means those people cannot digest
cow’s milk carbohydrate lactose due to absence of enzyme lactase
3. Dietary Restrictions: Some people exclude animal products due to religious or ethical reasons.
4. Potential Health Risks: Some people exclude animal products due to human contamination like antibiotics, hormones and
fortification.

WHAT NONDAIRY OPTIONS ARE AVAILABLE?
PROS & CONS:

✔ SOY MILK: So far good in proteins.
✔ ALMOND MILK: Downside is low in protein and has phytic acid that hinders the absorption of iron, calcium and zinc.
✔ COCONUT MILK: Little to no protein. High in medium chain triglycerides (MCT), good for reducing blood cholesterol.
✔ OAT MILK: Moderate proteins are present. Good source of carbs and calories. Important source of beta-glucan is present, which is good for reducing blood glucose and cholesterol
✔ RICE MILK: It is low in fat and protein yet high in carbohydrates. Rice milk contains high levels of inorganic arsenic, which may cause some potential health problems in those who consume rice as a main food source
✔ CASHEW MILK: Downside is low in protein.
✔ MACADAMIA MILK: High in monounsaturated fats and low in calories and carbohydrates.
✔ H**P MILK: H**p milk is a great option for vegetarians and vegans because it is a source of high-quality protein and two essential fatty acids.

POINTS TO KEEP IN MIND WHILE SELECTING NONDAIRY OPTIONS:

1. Protein content is important
2. Watch for added sugar
3. Calcium content is important
4. Avoid additives as much as possible
5. Dietary needs should be met.

05/14/2021

Baby Banana-Blueberry Muffins 🍌

Perfect little muffin for babies 6+ months old. No added sweeteners, just naturally sweetened with fruit. I made them in the mini muffin trays which is perfect size for a little one to grip and eat. The recipe makes 24 muffins which makes it easy to keep half in the fridge and freeze the others half.

Recipe:
• 2 eggs
• 1/3 cup milk
• 1 tsp lemon juice
• 1/3 cup oil (olive, coconut or butter)
• 1/4 cup NSA, full fat yogurt
• 1 tsp vanilla
• 2 ripe banans
• 1 cup frozen wild blueberries
• 1/2 cup WW Sprouted flour
• 1 cup sprouted oat flour
• 1 tsp cinnamon
• 1 tsp baking soda

Combine the wet ingredients into a bowl and mix (eggs, milk, lemon juice, oil, yogurt, vanilla & bananas). Once the wet ingredients are mixed well, combine the dry ingredients into a separate bowl and mix. Add the dry ingredients into the wet ingredients. DO NOT OVER MIX. Just mix until it is well combined. Then gently add in the blueberries.

Divide the batter into 24 mini-muffins and bake at 350 for 12-14 minutes.

I hope you enjoy this recipe. I've made it a few different ways and it seems to turn out fine if you swap some of the ingredients. Let me know if you have any question. I would love to be tagged in your picture if you make it :).

04/09/2021

Blueberry 🫐 Protein Smoothie

ingredients
• 1/2 C. frozen blueberries (or use raspberries, blueberries, strawberries, or mixed berries)
• 3/4 C. water, milk, or a non-dairy beverage of your choosing
•1 Container 5.3oz Blueberry-flavored Wünder quark
• 1 Tbsp. peanut butter
• 1 Ripe banana
• 1/4 Tbsp. chia seeds (optional)

method
Combine all ingredients in a blender and pulse until well blended for about a minute. Enjoy right away. Notes: For a less sweet version, use Plain quark.

03/17/2021

Don’t pinch me, I’m eating greens🍀

Honestly, I totally forgot it is St. Patrick’s Day🤷🏽‍♀️ but this sweet-greens & grains lunch is the perfect rainy day meal.

On the bottom is which is similar to rice but much higher in nutrients. Then sautéed greens and onions topped with roasted sweet potatoes and walnuts!

What are you eating for lunch today?

01/09/2021

Sipping on a good mood!😀

Kind words, pictures of babies and hugs can all bring smiles to your face. But did you know that certain foods come with their own mood-boosting properties?

When we eat the right things, our bodies produce feel-good hormones that create a sense of well- being. Here are a few of my favs.

🍫Cacoa - not chocolate but true 100% cacoa. When you eat cacoa, it increases the neurotransmitter serotonin in the brain and lowering stress levels giving us a happy feeling 🤩.

🥬 Leafy Greens - spinach, kale and mixed greens are rich in which is a mineral shown to help reduce anxiety.

🧆Lentils - these low glycemic carbs are slow- digesting and can help boost serotonin levels 🥳

🍒Cherries - the Montmorency tart variety is very high is a hormone that helps with deep sleep 💤. When you sleep better, in helps balance ones mood.

Cheers to a good mood cup of cacoa. I hope you can incorporate some of these food into your daily routine.