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Blended News

Three Ways to Get Your Daily Dose

Three Ways to Get Your Daily Dose

Getting Blended Your Way

We love being your go-to daily mega-nourishing smoothie. We also know that sometimes you like to shake things up (spoon instead of sip, get fancy with DIY bowls, and warm-up vs refresh), but still need all the essential nutrients, protein and health-focused boosters we pack into each blend. 
 
In this Blended news, we've got three Fall-style ways to inspire your at-home blend innovation. Use our smoothie, soup & chia bowl blends to keep the prep easy, nutrition high, and taste all your own thing. 
 
We'd love to hear about your favourite Blended recipe hacks. Email us yours and if we feature it in an enews we'll set you up with a 5-pack of fave blends. Click here to share: How I Get Blended

Warm Bowls

Take any of our three soups (Sweet Potato Coconut, Greens Immunity, The Pumpkin Patch) and turn them into the star of your veggie/rice/noodle bowl.

Here are 3 quick steps:

1.  Cook your quinoa, rice or noodles 

2. Prepare your veggies (stir-fry, roast, steam)

3. While the cooking is happening, make your delicious, nutirent-packed sauce: either let thaw in the frigde ahead or defrost your soup blend. Add to a small saucepan with 1/4 cup water of canned coconut milk.

Add your quinoa/noodles/rice to a bowl, layer veggies in, then top with sauce. Garnish or dive right in.

Here are a couple of our in-house recipes:

Greens Immunity Bowl

What you'll need:
  • 1x Greens Immunity Soup Blend
  • 1/4 cup coconut milk (canned not carton)
  • 50g rice noodles (about 1 cup)
  • 2 cups of stir-fry veggies (peppers, onions, broccoli, snap peas, celery)
  • 1 TBSP olive oil
  • 1 TSP sesame seeds
  • handful of green onion (chopped)
The Sauce: in a saucepan, over medium-heat, heat your partially sotened soup blend with 1/4 cup canned coconut milk. Stir often. Keep on warm.
 
The Noodles: while your soup is heating bring a saucepan of water to a boil. Remove from heat. Stir in the rice noodles and let stand for 3-5 minutes or until tender but firm. Drain water and place in serving bowl. Cover to keep warm.
 
The Veggies: add 1 TBSP of olive, avocado or coconut oil to a pan & heat on medium, add veggies and sautee for 2-3 minutes (until semi-soft). 
 
Serve veggies over rice noodles, top with the sauce, then garnish with sesame seeds & green onion.
 
Harvest Bowl
 
What you'll need:
  • 1x Sweet Potato Coconut Soup Blend
  • 1/4 cup coconut milk (canned not carton)
  • 50g sweet potato (1 cup) or zucchini noodles (2 cups)
  • 2 cup veggie mix (bite size pieces of cauli, parsnip, carrot, celery, onion)
  • 1 TSP rosemary
  • 1 TBSP olive oil 
  • 1 TBSP chopped fresh parsley
  • 1 TBSP pumpkin seeds
 
The Veggies: toss your veggie mix with olive oil & rosemary (cauli, parsnip, celery, onion), then season with salt and pepper to tatse. Place in the oven for 15 minutes, turn, then roast for another 10 minutes. 
 
The Sauce: heat your partially sotened soup blend and 1/4 cup coconut milk (canned not carton) in saucepan over a low-medium heat. Stir often. Keep on warm. 
 
The Noodles: bring a saucepan of water to a boil and cook your sweet potato noodles for 8-10 minutes. If you are cooking zucchini noodles, wait until veggies are almost done - you're only boiling for 30 seconds).   Once noodles are cooked place in serving bowl & cover to keep warm. 
 
Serve veggie mix over noodles, top with sauce, and garnish with parsley & pumpkin seeds.

Chai for Fall 3-Ways


Your smoothies 3-ways in mintues: blend it up old school-style, make it a bowl with your fave toppings, or turn them into chia jars. We're using our energy & immunity-boosting Daily Chai blend in the example below, but you do you with any of our smoothies.
 
Pumpkin Chai Smoothie
What you'll need:
1x Daily Chai blend (let soften partially)
3/4 cup almond milk (or milk of your choosing)
1-2 Tbsp pumpkin puree
Dash of cinnamon
 
Add your blend, liquid & pumpkin puree & dash of cinnamon to blender.
 
Pour into glass and finish with another dash of cinnamon. 
  
The Pumpkin Chai Bowl

What you'll need
1x Daily Chai blend (let soften partially)
1x small banana
1x tbsp pumpkin puree
1/2 cup of almond, oat or cocobut milk 

Toppings
2 TSP cacao nibs
1/4 cup Granola (look for a no-sugar added or try our faves): 
1 TBSP shredded coconut
dash or two of cinnamon
 
Steps
 
Add your blend, banana, liquid & pumpkin puree & dash of cinnamon to blender.
 
Pour into bowl & add your toppings.  
 
Chai Pumpkin Chia Jars
(makes 2)
 
Chia jars are perfect for an on-the-go breakfast, energizing snack or brunch starter.
 
What you'll need
1 Daily Chai blend (let soften partially)
1 cup of almond, oat or coconut milk 
1/4 cup of chia
1/4 TSP of cinnamon
2x TBSP pumpkin puree
 
Topping: coconut whip
 
Steps
Add a softened Daily Chai blend with 1 cup of mylk + 1/4 tsp cinnamon + 2 TBSP pumpkin in a bowl, then stir until combined well.
 
Stir in 1/4 cup chia.
 
Let stand in fridge for 30 minutes, stir well, then cover for 4 hours (or overnight).
 
Spoon into two jars or bowls & top with the coconut whip.
 
Happy Blending!
 

Blended Immunity Boosting Must-Haves

Blended Immunity Boosting Must-Haves

Love for Your Immune System 

Remember the last time you had a bad cold/flu and felt incredibly grateful for not feeling sick any longer when it passed? Let's skip the sick part this year and make prevention the goal.

It's that time: start loading up on your Vitamin D, C, Bs & show your immune system some serious love. Here are the foods we double-down on as the cold/rainy season rolls in:

Zinc: reduces the risk of upper respiratory infections. Find it our Choco Banana Hero, Maca Energy, and Shroom Energy blends.

Probiotics: improve gut health which boosts overall immunity. Sources: yogurt, fermented foods (tempeh, kimchi), kombucha.

Vitamins B6, B12, C, D, E: boost your immune system & help your body fight off bacteria and infection. Check out our Immunity-Boosting & Recovery collection for healthy doses of each. The Remedy Smoothie & Greens Immunity Soups are your go-to in this category.

Garlic: helps the immune system fight germs. Are you cooking with it yet? Find it in our three soups.

Ginger & Turmeric: known for their antioxidant, anti-inflammatory, and immune-boosting properties. The smoothies in our Deep Greens & Tropical Greens blends are packed with both. For those of you wanting a turmeric dose in a nutty-banana or berry flavor, try the Nutty Athlete or The Athlete smoothies.

Antioxidants: are powerful compounds in our foods that keep our immune systems strong. Many natural cellular processes in our bodies create waste, some of which form free radicals that raise havoc on our health. The ability of antioxidants to destroy free radicals protects the structural integrity of cells and tissues. Dark chocolate/ cacao, spinach, kale, berries are all amazing sources; loaded into a ton of our blends (take your pick!).

The Blended Cold & Flu Fighter combo gives daily immune system support and makes your supplement routine way more taste bud friendly. Unlike pill, powder and tablet forms, we make sure the ingredient combination maximizes your body's absorption of all those key vitamins & minerals. Hit by a bug? The blends will help with recovery and make nourishing yourself back to good health the easy part.

The Details: ten immunity-boosting, antioxidant-packed blends nourish your body with tons of essential vitamins and minerals including high doses of: Vitamins C, A, K, B12, zinc, iron, folate, potassium, magnesium, plus plant protein and fibre. Your one-a-day habit that keeps your body strong & taste buds happy.

Bonus: It's also a great gift for anyone who needs some love in the form of nutrition support. This 10-pack of blends includes:

2 x The Remedy
2 x Vita-C Immunity
Greens Daily Dose
Be Green
Greens Immunity Soup
Sweet Potato Coconut Soup
Green Beginnings
The Cherry Bomb 

Click, Shop The Cold & Flu Fighter 

Happy Blending! 

Foods for Stress-Busting & Mood-Boosting

foods for stress and mood

Foods for Your Good Mood

Mood can be impacted by several things such as stress, hormones, and, at the top of the list, the foods we eat.

Food and your mood: low-nutrient dense foods (think sugary, white fluffy, low fibre, processed, high in unhealthy-fats types of foods) can put us in a really bad mood. Why? The quick spike in your blood sugar from eating junk foods high in refined carbohydrates and added sugars can cause a surge in insulin, leading to a quick drop in blood sugar, which then leaves you feeling tired and cranky. Studies have also shown that high-salt foods/diets can cause fatigue in both adults and children.

Another big one? Alcohol. It's a depressant, so keep it on the under 4 drinks per week and skip it all-together in high stress and/or energy-challenging times.

Here are some of our top good-mood foods:

Avocados: avocados contain high levels of folate, and a deficiency in folate has been linked to depression. Their high antioxidant levels may also be protective against depression. We love combining avocado and spirulina in our Deep Green blends for a big folate dose.

Raspberries: raspberries are packed with fibre, which helps slow digestion and results in more stable blood sugars. Unstable blood sugar (sharp spikes and drops) has been linked to negative moods and irritability, which means stabilizing your glucose levels can help level out your emotional state.

Mood-Regulating Adaptogens: adaptogens (edible plants that have been shown to help the brain and body adapt in stressful situations) are high on our list for the combined mind & body support they give. Lion’s mane & chaga mushrooms are examples of adaptogens that have shown to help the body respond to stressful situations by functioning as a mood stabilizer and decrease symptoms of mild depression.

Chia Seeds: chia is rich in omega-3 fatty acids, which aid in brain health and mood regulation. They're also a good source of magnesium, a calming mineral that has been shown to help with sleep. Low levels of magnesium are linked to depression and anxiety. Upping your intake of chia can have positive effects on everything from anxiety to insomnia and PMS symptoms.

Bananas: bananas are high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin. Combined with fibre (e.g., chia, spinach in your smoothies), the naturally occurring sugars in bananas are released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control.

Bonus: they're packed into a ton of our blends to make it easy for you to get them in on the daily.

Stress-Busting

When stressed, your adrenal glands release the stress hormone cortisol. Too much cortisol can be the culprit of low energy, hormonal imbalance, weight gain, insomnia, digestive issues, immunity weakness, cognitive dysfunction, and more. When able to adapt to stress, we significantly reduce the negative impact it has on our bodies. Adaptogens help our bodies fight against stress by helping support our resistance to, and reduce the negative impacts from, physical and mental stress.

Here are some of our faves & the key benefits they’re touted for:

Ashwagandha: reducing stress & anxiety, boosting immunity, adrenal fatigue

Maca: hormone balance, adrenal function

Turmeric: inflammation reduction, brain function

Reishi: reducing stress & anxiety, boosting immunity, sleep quality

Cordyceps: boosting energy & stamina, adrenal function

Lion’s Mane: brain function, boosting energy

Mood-Elevating & Stress-Fighting Blends

These blends are great for all-in-one mood-boosting & stress-busting support:

Shroom Energy

Maca Energy

The Daily Chai

Matcha Morning

The Lime Mojito

The Remedy

Vita-C Immunity

Sweet Potato Coconut Soup

Happy Blending

(& spooning!)

7 Big-Impact Nutrition Habits to Start Now

Healthy Eating Tips

One Week to Healthier Habits

When you start feeling tired, sluggish, bloated, brain fogged and generally rundown, your body is telling you it needs something. Your gut and nutrition play a huge role in all of these symptoms (trust your gut!), which means both a focused heath reset & then regular daily nutrition habits go a long way in helping reduce inflammation and bloating, increasing your energy levels, keeping your immune system strong and mind healthy. Let's get to it!

 

7 Big-Impact Habits

Here are seven habits to practice when your body needs a recharge and reset on eating habits. Try sticking to all the tips for a full week, then do another week if that feels right for you.

If you don’t need a reset, but just want to get into better regular habits, try the 80-20 rule: keep it clean at least 80% of the time, use the other 20% as your wiggle-room for indulgences and ‘not-so healthy, but you love them’ foods.

1. Avoid refined sugar & syrups: this rule helps avoid all the treat foods that might be lingering in your cupboards. Naturally occurring sugars in whole foods like fruits and veggies are ok. Check the ingredient list packaged and prepared foods nutrition panels (watch for sugar, fructose, corn syrup, rice syrup, molasses, caramel, maltose, cane sugar, invert sugar).

​2. Drop the gluten (and any gluten-free foods that are highly processed): avoid breads, pastas & cereals and breaded foods. Bread-lovers, this is a short term thing - removing gluten from your diet for a week or more is a great way to tell if it is causing an inflammation reaction in your body. Reintroduce in moderate amounts.

3. Go Cow Dairy-free: skip the yogurt, milk, cheeses all together (small amounts of sheep & goat cheeses are ok). Keep it moderate post-reset, too. Pro-tip: watch for added sugar in plant-based yogurts.

4. Go whole foods & plant-based (or mostly plant-based): we love all things plant-based eating, but know it's not for everyone. During your reset, avoid all non-organic animal proteins and skip red meat and shellfish. The focus: veggies, fruits, grains (quinoa is a staple), sweet potatoes (and family), healthy fats, smaller amounts of proteins. Avoid processed and fried foods. If you'd like a foods list to follow, please email us for your Blended Clean Foods List (this is a great 80-20 list to follow).

5. Be Beverage-Wise & Hydrate: one cup of coffee a day is ok, but tea is a better bet. No sugary drinks. Alcohol gets a break (sorry, this is a big zero units). Check the sodium content on bottled bevs. Drink loads of water (+ lemon &/or cucumber) - aIm for 12 glasses a day (3 litres) during the reset week, then stick to a minimum of 8 to 10 post.

Pro-tip: put a hydration tracker on your data device & get your first 2 glasses (8 oz each) checked off as soon as you wake up.

6. Watch the Sauces & Dips: keep an eye out for high sodium, sugar-packed sauces and dressings. Stick to olive oil bases & natural ingredients.

7. Set Up an Eating Schedule: keeping your metabolism and energy up and also reducing cravings for quick salt/sugar/caffeine fixes. Check out the sample below and set one up that’s right for your daily schedule.

Post health-reset, stick to the above at least 80% of the time to keep your body and mind energized and healthy. If you have specific health questions you’d like help with and/or blend recommendations for your taste buds and health goals, please email us.

Sample Eating Schedule  

Getting into the habit of eating on a regular schedule is an important part of keeping your metabolism & energy up and reaching your health goals. Below is a sample that you can adjust depending on your wake up time and avoid eating 2 hours before bed (we’ve left a column to the right for you to fill in your ideal). 
Try following this plan for 14 days so you get in the habit of eating on the regular and also ensuring that your body’s natural clock starts ticking (ie. your metabolism stays humming).                             

     

    Sample Schedule          

7:00 AM to 8:00 AM 

Breakfast 

10:00 AM 

Morning Snack 

12:30 to 1:30 PM 

Lunch 

3:30 PM 

Afternoon Snack 

6:00 PM to 7:00 PM 

Dinner 

                         

Trying intermittent fasting? We find the 12 hours on/off plan is a good one and really doable. If you're going into more of an '8 hours or less' daily eating window, we recommend speaking to a nutrition healthcare professional about the potential impacts it could on your hormonal balance and whether or not it's right for your body long term.  
 

Happy Healthy-Habits Setting!