Welcome to my very first “Things I Love” post! These are where I’ll share various products, foods, etc I’m loving lately. These items might be baby-related, food-related, pregnancy-related, beauty-related, who knows. Although I’ve linked to the item and I do benefit if you click and purchase it, all of these items are truly things that I use, love, and recommend. I plan to do these posts often, so let me know if you use and love something that I should try.
Earth Mama Organic Diaper Balm. Get it. Love it. Not only does this diaper balm smell wonderful with hints of lavender and melaleuca, it’s made with organic ingredients including calendula, and it’s cloth diaper friendly- hooray! I have absolutely no qualms about rubbing this on Laurel’s delicate skin. I love this product and I love this company. They truly care about the health and safety of moms and babies.
Reserveage Grass-Fed Whey Protein Powder, Unflavored. As a dietitian, I’m often asked what protein powder I use, seeing as it’s one of the most commonly consumed supplements out there. Because there are so many on the market, fear, confusion, and suspicion surround this supplement. I advise people to make sure you find one without a bunch of added “junk,” such as sugar, caffeine, and/or artificial sweeteners. I love this specific protein powder because it’s 1. grass-fed and 2. tasteless (or at least damn close). This is one of the few protein powders I’ve tried that didn’t actually taste like protein powder. The beauty of this unflavored option is that you can add it to anything for a quick protein boost.
Rainbow Light Prenatal Vitamin. This is the prenatal vitamin I took before, during, and after (still currently taking) my pregnancy. This prenatal vitamin stands out from many other “natural” options I looked at for a few reasons. First, I loved that it was only one pill daily. I will admit that the pill is fairly large, but that wasn’t an issue for me. Secondly, the American College of Obstetricians and Gynecologists recommends that pregnant women get 27 mg of iron daily and this vitamin provides that (while many other natural options are lacking). Finally, this prenatal vitamin is vegetarian, gluten-free, and contains no artificial preservatives, colors, or sweeteners.
Beauty by Earth Sunless Self Tanner. My search for a natural sunless tanner started recently when Ryan, Laurel, and I were heading to Florida for vacation. I was still breastfeeding at the time and, since I had sworn off tanning beds a long time ago, I wanted to find a self tanner. My skin is naturally fair and I knew I was going to be in a bathing suit quite a bit (with loads of sunscreen on) so needless to say, I needed a tan beforehand! I found this, made with organic ingredients including shea butter and witch hazel, and I haven’t looked back. I’ve used it a few times now and it continues to impress me. I feel confident using it knowing the ingredients are safer than your average tanning lotion but, the best part is that it actually works!
Thermos Foogo Insulated Stainless Steel 10-oz Straw Bottle. I offered Laurel her first straw cup with water at 6 months old and she was able to use it within minutes. I tell people to just offer a straw to your child and you might be surprised at how quickly they teach themselves how to use it. Remember that babies under one year should only drink breastmilk, formula, or water. This is now the cup that I keep in my stroller, as it’s leak-proof and insulated, it’s stainless steel since I try to avoid plastic when I can, it’s dishwasher safe, and they offer different spouts so the cup can “grow” with your child. Winner!
Pictures are from Amazon.com. As an Amazon Associate I earn from qualifying purchases.
Are you a peanut butter junkie? Yes, that’s a thing. If the thought of a peanut-butter-smothered-anything tickles your fancy, then you’re in the club. As a peanut butter junkie myself, I’ve come to appreciate the simple, yet complex, taste of peanut butter made from fresh, wholesome peanuts. Seriously, have you ever looked at the ingredients in most store-bought peanut butters? Many include partially & fully hydrogenated soybean and cottonseed oil, sugar, palm oil… yikes. With peanut butter being an adult- and kid-friendly staple in many households, we have to do better!
If peanut butter is your go-to but you’d just like to have other options, look no further. You can swap peanuts in this recipe for any other type of nut or seed OR a combination! Peanut allergy? No problem, feel free to substitute almonds, sunflower seeds, or cashews for a delicious homemade nut butter that’s sure to please! Looking for a cute gift idea? A jar of homemade peanut butter will make family, friends, and teachers smile.
Creamy. Smooth. Homemade. Add chopped peanuts for a crunchy twist!
I love knowing exactly what ingredients are in the food I’m eating and feeding to my family. I was so surprised at how easy it is to make my own peanut butter! The fact that peanuts are fairly cheap made this recipe a no-brainer.
Dry roasted organic peanuts. Yes please.
Let’s talk about these nutritional powerhouses: Peanuts.
In a serving of peanut butter (about 2 Tbsp or the size of a ping pong ball) you get:
These healthy fats are good for our eyes, brain, heart, and hormone production, among other things!
2 g fiber
Fiber helps to keep us full longer, keep our blood sugar stable, and keep our bowel movements regular.
8 g protein
Protein is necessary for our body to build and repair tissue, including skin and muscle.
200 mg potassium
Low levels of potassium can contribute to constipation, fatigue, and muscle weakness.
10% DV magnesium & Vitamin B6
Vitamin B6 plays a role in our immunity and metabolism. Vitamin B6 deficiency is linked to depression.
Magnesium plays a role in blood sugar control, nerve and muscle function, and blood pressure regulation.
Source: USDA Food Composition Database
Peanuts are:
Delicious
Vegetarian & vegan
Versatile
Gluten-free
Diabetic friendly
Organic raw peanuts that I purchase in bulk.
So how are love letters related in any way to peanut butter?
Well, back in February of 2010, Ryan volunteered to go to the United States Army Ranger School. We were about 6 months into our courtship at the time so his Army lifestyle was all still new to me. I didn’t realize then that Ranger School is one of the Army’s toughest combat leadership courses. It was over two months long and included intense, physically demanding training paired with food and sleep deprivation. Needless to say, he wasn’t going to be able to visit me or even call me at all while actively training at Ranger School. He said that he would be able to write and receive letters. Letters!
I wrote Ryan a letter every single day he was at Ranger School. I used brightly colored paper and put stickers all over them to bring some cheer into his life and maybe a smile to his face. He had told me that he wouldn’t be given his mail every day. I couldn’t bare the thought of everyone else receiving mail except him, so I wrote him every one of the 63 days he was there.
I received 19 letters from him and as I was sifting through them last night before writing this post, they made me smile, laugh, and cry. They brought me back to our early dating days when I would only see him on weekends that he wasn’t training. He’d drive down to Tallahassee with friends (I was in my senior year at FSU and he was stationed in South Georgia at Fort Benning) and his friends and my sorority sisters would hit it off. The first year of our relationship was a big party. Ryan had told me early on that he would deploy to Iraq when he was done with his initial officer training, so that was always looming in the back of my mind. I vividly remember conversations with my sorority sisters, late in the evening as we all huddled around each others’ bunk beds, where I voiced my concerns about dating a guy in the military. I wasn’t sure I could “handle” a year-long deployment. I didn’t think I could handle dating a guy in the military.
The letters I received from Ryan while he was at Ranger School, sent to my sorority house where I lived.
Maybe it was the poems he wrote me or the crossword puzzle he made for me or the itemized list of what I should look for in a grad school (yes, he included “me” on that list since one of my school choices was close to where he would be stationed at the time). Maybe it was how often he called me “sweetheart” or scribbled little hearts and kissy faces in the corner of those letters, designated by an arrow and “I kissed this spot.” Maybe it was the romantic lines in French he included with parentheses to show the English translation, including “Your Dreams are my Dreams” when he wrote about getting a puppy and our vacation we’d take after he returned. Maybe it was all of those things he wrote, but most likely it was because he is the type of man that would write those things, that kept me close to him.
Letters of love, love for me and for pancakes.
So you may still be wondering, where does peanut butter come into this picture? Remember how I mentioned that an aspect of Ranger School was food deprivation? Ryan was hungry, very hungry, and often his letters would include fantasies of what he was going to eat after he graduated, to include Twinkies, a burger, and pancakes. He would go into detail as to why a certain MRE (meal ready-to-eat) was his favorite and he’d mention things he would want me to include in his care package (that they would receive at the end of the last phase). Included in the items he wanted me to send him were Red Bull and… here it comes… “cinnamon raisin swirl peanut butter.”
The moment I read those words I began to panic. As you can see, he wrote that letter on April 12th, which means I didn’t receive it until after that and I had to have his care package to him before the 25th. Back in early 2010, nut butter varieties weren’t a huge craze like they are now. I don’t think you could find honey almond butter or sunflower seed butter on regular grocery store shelves. Needless to say, all I knew at that time was I had to send his package with cinnamon raisin swirl peanut butter and I wasn’t sure it even existed. Three stores later and probably a few mmHg up on my blood pressure, I finally found the elusive cinnamon raisin swirl peanut butter, thanks to Peanut Butter & Co. I was able to put it in his care package and all was right in the world. He later told me that he and his buddies dipped Snickers bars and Twinkies directly into the jar and devoured the whole thing. I guess you can say it was appreciated.
That brings me to the reason I think of Ranger School any time I think of flavored peanut butter. Since my recollection of Ranger School includes fond memories of love letters and happy reunions, when I made peanut butter for the first time I naturally wanted to make a cinnamon raisin swirl variety. Ryan was the one who actually suggested it. Yes sir!
Underneath the recipe for homemade peanut butter you’ll find my cinnamon raisin swirl recipe. The first time I made it I ate the entire batch. I kid you not. It is so delicious. It took several, five to be exact, attempts to get it perfect. I hope you have more self control than I did so you can share your peanut butter with a friend. Either way, enjoy it!
Bonus, I’ve also included a recipe for Cacao Hazelnut Butter aka kNockoff Nutella. It’s healthier than the store-bought version, it’s chocolatey, and it’s delicious. Put it on a sandwich, dip your pretzels or crackers in it, or make the apple nachos shown below. Cue drool.
Apple slices topped with homemade peanut butter, homemade cacao hazelnut butter, shredded coconut, and cinnamon.Flavors of pure bliss: peanut butter, chocolate, and cinnamon.
Homemade Peanut Butter
Ingredients (Yield 2 cups)
2 cups peanuts (raw or roasted, preferably unsalted)
optional pinch of salt (if using salted peanuts, do not add more salt)
Directions
If using roasted peanuts, skip to Step 2. If using raw peanuts, you’ll want to roast them before proceeding. Preheat your oven to 350 degrees F and place your peanuts on a sheet tray in an even layer. Roast for 5-7 minutes or until peanuts become golden and fragrant. Allow to cool slightly.
Place peanuts (and salt, if using) into your food processor and turn on high.
Each minute or so, scrape the sides of your food processor with a rubber scraper.
In the span of 5-7 minutes, your peanuts will go from ground to chunky to clumpy to a ball then magically, it will transform into peanut butter. You might question whether it will ever happen, but give it time. If your machine starts to overheat, turn if off for a minute and continue.
Once your peanut butter becomes smooth and creamy, turn your processor off, scoop your peanut butter into a jar with a tightly fitting lid and resist the temptation to eat the entire thing… or don’t, it’s up to you.
You can keep your peanut butter in the cabinet if consumed within a week, transfer to fridge if storing longer.
Tip: Use room temperature peanuts to facilitate them releasing their oils. Since I keep my nuts in the freezer, I let them sit on the counter for about an hour before making my peanut butter.
Cinnamon Raisin Swirl Peanut Butter. What dreams are made of.
Cinnamon Raisin Swirl Peanut Butter
Ingredients (Yield 1 cup)
1 cup peanuts (raw or roasted, preferably unsalted)
optional pinch of salt (if using salted peanuts, do not add more salt)
1 1/2 tsp cinnamon + 1/2 tsp to swirl in
1 Tbsp pure maple syrup
1/4 tsp vanilla extract
2-3 Tbsp neutral-flavored oil such as canola or peanut oil, more as needed for desired consistency
Directions
If using roasted peanuts, skip to Step 2. If using raw peanuts, you’ll want to roast them before proceeding. Preheat your oven to 350 degrees F and place your peanuts on a sheet tray in an even layer. Roast for 5-7 minutes or until peanuts become golden and fragrant. Allow to cool slightly.
Place peanuts, cinnamon (minus 1/2 tsp), maple syrup, and vanilla (and salt, if using) into food processor.
Turn food processor on high and each minute or so, scrape the sides with a rubber scraper. If your machine starts to overheat, turn if off for a minute and continue.
In the span of 3-5 minutes, your peanuts will go from ground to chunky to clumpy to a ball. When this happens, slowly drizzle in the oil, as needed, to thin out your peanut butter until you reach your desired creaminess.
Once your peanut butter becomes smooth and creamy, turn your processor off. Add the 1/2 tsp cinnamon and, without mixing, gently scoop your peanut butter into a jar with a tightly fitting lid. This will create swirls of cinnamon, allowing some bites to be cinnamon bombs in your mouth, while other bites are more mild cinnamon flavor.
You can keep your peanut butter in the cabinet if consumed within a week, transfer to fridge if storing longer.
Tip: Use room temperature ingredients to facilitate them releasing their oils. Since I keep my nuts in the freezer, I let them sit on the counter for about an hour before making my peanut butter.
Bonus Recipe
Cacao Hazelnut Butter
Cacao Hazelnut Butter aka kNockoff Nutella
Ingredients (Yield 1 cup)
1 cup hazelnuts (raw or roasted, preferably unsalted)
pinch of salt (if using salted hazelnuts, do not add more salt)
1/8 cup cacao powder
1/8 cup + 1 Tbsp pure maple syrup
1/2 tsp vanilla extract
1/4 cup milk (I used whole cows milk)
optional 1 tsp oil for creaminess
Tip: Use room temperature ingredients to facilitate them releasing their oils. Since I keep my nuts in the freezer, I let them sit on the counter for about an hour before making my nut butter.
Directions
If using roasted hazelnuts, skip to Step 2. If using raw hazelnuts, you’ll want to roast them before proceeding. Preheat your oven to 350 degrees F and place your nuts on a sheet tray in an even layer. Roast for 5-7 minutes or until hazelnuts become golden and fragrant. Allow to cool slightly.
Remove skins on hazelnuts by rubbing them together between a paper towel. You don’t have to get all of the skins, just the majority that comes off easily.
Place all ingredients, minus the oil, into food processor.
Turn food processor on high and each minute or so, scrape the sides with a rubber scraper. If your machine starts to overheat, turn if off for a minute and continue.
In the span of 3-5 minutes, your hazelnuts will go from ground to chunky to clumpy to a ball. When this happens, slowly drizzle in the oil, as needed, to thin out your nut butter until you reach your desired creaminess.
Transfer your finished product into a jar with a lid. You should keep your cacao hazelnut butter in the fridge, as there are no preservatives and your nut butter contains milk.
I have to admit, I’m not a huge smoothie person. I read an article years ago that argued we don’t feel as satisfied when we drink our calories versus when we eat them. It suggested that the actual sitting down for a meal, tasting our food, and being mindful of what we’re eating helps us to stay full longer. I get it. It’s so easy to drink our calories that people often wonder why they’re slowly gaining weight when they drink over 400 calories per day in <insert sugary beverage here>. Dr. Cheung a lecturer at Harvard School of Public Health, suggests that mindless eating is contributing to the national obesity epidemic we see today. Why is this smoothie different? Why does this smoothie allow us to eat mindfully? Because you eat it out of a bowl.
A smoothie contains ingredients you likely already have at home. You can even put your smoothie ingredients together the night before, so in the morning it literally takes you 5 minutes to blend. A smoothie is a great option when you’d otherwise skip your meal because you’re in a hurry or you don’t feel hungry. Smoothies are also kid-friendly! They’re a great way to sneak fruits and vegetables into your child’s diet.
I always talk about blood sugar regulation and how it affects everything from our mood to our energy. Smoothies can be “dangerous” in the sense that it’s easy to add a lot of sugar into one. Most of the ingredients that go into a typical smoothie have carbohydrates aka sugar, including the fruit, milk, juice, and yogurt. The problem with this is that people don’t balance those carbohydrates with protein. Protein is the secret weapon in a smoothie. Protein helps those liquid calories keep us full longer, but most importantly, it helps to mitigate the blood sugar spike we get from drinking a fruit smoothie. I add a scoop of grass-fed whey protein to my smoothie. It’s flavorless so I can’t even tell its in there. The protein is crucial, as I’ve mentioned, and ultimately transforms your smoothie from a snack into a balanced meal.
Smoothies are versatile and can be sipped from a cup or eaten with a spoon from a bowl!
The smoothie I’m about to share with you checks all of the boxes I look for when building the perfect smoothie:
taste
carbohydrate-to-protein balance
includes vegetables
color
texture
The best part about this smoothie is that it contains a secret ingredient that you can’t even tell is in there: cauliflower. Although cauliflower may seem boring, its actually a nutritional powerhouse. Cauliflower contains anthoxanthins, which give this vegetable its creamy white color, as well as its antioxidant properties. Antioxidants fight damage within the cells of our bodies, helping to prevent cancer and degeneration of our eyes and brain cells. Although “green smoothies” are often praised for their health benefits and antioxidant capabilities, other colors including white, offer just as many benefits. Cauliflower also contains Vitamin C (which also acts as an antioxidant), potassium, folic acid, and fiber. Needless to say this often underrated vegetable is the nutritional star of this smoothie.
Cinnamon. The cinnamon flavor is subtle but gives this smoothie a special hint that makes you say, “Mmmm, what is that?” Cinnamon is sweet and spicy at the same time, teasing your taste buds but allowing the other flavors in the smoothie to shine through. Cinnamon might also help to keep blood sugar down for people with diabetes, high five!
Almond butter. Creaminess, protein, healthy fats, and flavor. I can’t think of a better combination than almond butter and banana. To me, the nutty, earthy flavor of almond pairs so perfectly with a sweet banana. This smoothie has both. Throw the cinnamon on top and oh. my. gosh. Enough said.
Avocado. Who would have guessed that this beautifully purple smoothie had avocado in it? Avocado adds creaminess which makes this smoothie spoon-worthy. It also adds monounsaturated fats, potassium, and fiber. Yes please.
I love the idea of eating a smoothie out of a bowl. It’s almost like eating ice cream, but healthier. I love that this smoothie is thick which allows you to scoop a heaping spoonful into your mouth. Feel free to top it with whatever you like- I chose hemp seeds, pumpkin seeds, and coconut flakes. Because I eat mine out of a bowl with a spoon, I don’t have to worry about my toppings getting stuck in a straw.
I topped my smoothie bowl with hemp & pumpkin seeds for crunch and coconut flakes for flavor, yum!
Secret Ingredient Smoothie Bowl
Ingredients:
1 cup cauliflower, fresh or frozen
1/2 banana, frozen
1/2 cup berries, frozen
1 cup liquid (I did 1/2 cup whole milk, 1/2 cup water)
If using frozen cauliflower, add that to the blender or food processor first, by itself, to start the blending process. Blend until small (bite-sized) chunks before adding other ingredients.
Add the banana and blend.
Add all of the other ingredients and blend until thick and creamy.
Pour into bowl or cup and top with your favorite toppings.
Makes 1 serving.
Estimated nutrition facts via MyFitnessPal per serving: calories 375. protein 21 grams. carbohydrates 40 grams. Results will vary based on specific ingredients used.
When I discovered chia seed pudding, I think my life changed. Okay maybe I’m being a little dramatic. The fact that I can easily prep something at night and enjoy it in the morning with the only effort being unscrewing the lid to a mason jar makes me giddy. I’m also a huge “texture person” (is that a thing?) so I drool over its creamy texture. I love adding crunchy toppings to play off the creaminess of the pudding. By now, I’ve probably made chia seed pudding 50 different ways, all of which were delicious and kid friendly!
I’ve counseled numerous people that tell me they skip breakfast for various reasons. The most common reason I hear is that they are often rushed in the morning, trying to get to work on time. Also very common is that many people don’t feel hungry in the morning – sometimes even the thought of food makes them nauseous. I’m here to tell you that if you’re one of these people, I would encourage you to start eating breakfast. You might have to force it at first, but eventually you will start to wake up hungry. Also consider eating dinner earlier in the evening. Eating late at night or right before bed could impede your morning hunger.
Eating breakfast is beneficial in so many ways, both physically and mentally. While you’re sleeping and not eating, your body has systems in place to keep your blood sugar stable, thank you liver. When you wake up, you want to tell your body that you can control your blood sugar now, instead of keeping yourself on autopilot. You do this by eating, preferably within an hour of waking up. Your blood sugar affects everything, including your mood, energy, alertness, and appetite. You’ve probably heard the term “hangry” (hungry+angry), right? If you’re someone who typically gets hangry before meals, it’s likely your blood sugar speaking to you. Fluctuating blood sugar levels can make it hard for some people to lose weight, especially those with insulin resistance, polycystic ovarian syndrome (PCOS), or diabetes.
Breakfast doesn’t have to be an elaborate meal, hence this recipe. The important thing is that your breakfast includes both carbohydrates and protein. The carbohydrates are what stabilize your blood sugar, while the protein helps keep it stable for longer. The reason chia seeds fit the bill for a well-rounded breakfast is because they contain both carbohydrates and protein, with 11 grams of fiber per serving to boot!
Chia seeds also contain calcium, iron, and essential fatty acids. Due to their fat content, its best to store them in the refrigerator or freezer so they don’t turn rancid. You’ll know your seeds are rancid if they smell “off” or slightly fishy. The soluble fiber in chia seeds give them the unique ability to “gel” when added to liquid. This type of fiber also helps to lower cholesterol and, wouldn’t you know it, stabilize blood sugar.
The chia seed is a nutritional powerhouse!
The reason I use cow’s milk in this recipe is to bump up the protein a bit. Keep in mind if you use a milk like almond milk with little protein, you could pair your pudding with some eggs, or perhaps a scoop of peanut butter, or even nuts to help keep you satiated longer. You can easily make this recipe vegan by using any plant-based milk you like.
4 ingredients for chia seed pudding
Making this recipe in a jar with a lid makes prep a breeze. You literally just add your ingredients, screw on the lid, and shake. A jar is also portable, which means you can take this with you to work or school without worrying about spilling. I usually just eat the pudding straight out of the jar so I don’t have a separate bowl to wash. High five!
I think the pure maple syrup is crucial for taste in this recipe. I’ve tried it with “pancake syrup” and it wasn’t the same. Vanilla is added for obvious reasons, but optional if you don’t like it. If you’re interested in making a chocolate version, add 1-2 tsp cacao powder before you shake your jar. I use Navita cacao powder. I prefer cacao powder to traditional cocoa powder due to its naturally high magnesium and potassium content. If you have a sweet tooth like me, you’ll appreciate cacao’s chocolate flavor without the added sugar.
A jar with a lid is essential for shaking your ingredients and storing overnight.
The topping options are endless with chia seed pudding. I’ve topped mine with mango, strawberries, coconut flakes, banana, and cinnamon, but not all at the same time. Come to think of it, that might actually be delicious. What toppings will you try?! Let me know in the comments section if you’ve found a delicious new combination!
The Green Beet 