Why you should use more mint + recipes!

After months of not feeling my best, feeling puffy and having trouble sleeping, I started digging deeper and found out my gut bacteria was unbalanced. I've been following a gut health reset protocol (in addition to my FASTer Way strategies) for about 3 weeks now and sharing tips from what I'm learning here. 

Mint definitely smells good, but it also has many health benefits. It promotes a healthy gut by encouraging the flow of stomach bile which aids in digestion. It can also boost the immune system by helping rid your body of toxins.

Mint is super easy to add into your daily diet. Here a couple recipes to get you going!

Berry Mint Smoothie

Blend together:

1 cup water

1/3 cup blueberries

1/3 cup raspberries

1/3 cup blackberries

2 cups baby spinach

1/4 cup fresh mint

1 scoop protein powder

Refreshing Watermelon Mint Salad

INGREDIENTS

6 cups seedless watermelon

2 tbsp minced fresh mint

1 tbsp lemon juice

1 tbsp olive oil

2 tsp honey (optional)

INSTRUCTIONS

Chop watermelon into cubes

Place cubed watermelon and mint in large bowl

Whisk lemon juice, oil and honey in small bowl

Drizzle wet mixture over watermelon

Toss gently to combine

Refrigerate until ready to serve

TIP! Add salad to small mason jars and pack them in the cooler for your next outing!

Summer Mint Mocktail

Ingredients

10 fresh mint leaves

½ tsp. honey

¼ cup pineapple juice (or pineapple kombucha)

½ tsp. rum extract

Ice

1 can lime sparkling water 

1 fresh pineapple or lime wedge (optional)

Muddle the honey with the mint leaves in the bottom of a 10 oz glass 

Add the pineapple juice, rum extract and stir.  

Fill the glass with ice.  

Add sparkling water to the top.  

Stir & garnish with a pineapple or lime wedge. 

I hope you enjoy these recipes!!!

2 Amazing Chickpea Recipes!

A few years ago I did a Plant Based Challenge with the FASTer Way community. I've never been a big plant eater, so this challenge forced me out of my comfort zone. Surprisingly, I found a lot of recipes that have become favorites and want to share two of them with you!

Chickpeas are legumes and a great source of plant protein and fiber. Eating chickpeas is good for gut health and digestion and can help lower cholesterol. You should be eating at least 100 grams of protein daily if you have reached peri-menopause. Fiber will help balance blood sugar levels which can help reduce hot flashes.

I have two go-to chickpea recipes. One is simple and one is not. Both are delicious and both are from FASTer Way Vegan Meal Guides.

BBQ Chickpea Salad

1/2 can chickpeas

3 TBS BBQ sauce - I use Primal Kitchen

2 cups romaine lettuce

1/4 cup corn, carrot and onion

For BBQ Chickpeas -> Add chickpeas and sauce to pan and cook over medium heat until sauce starts to get sticky (8-10 minutes). Stir as they cook.

Dressing:

1 TBS tahini

1 TBS lemon juice

1/4 tsp garlic powder, onion powder, dried parsley

1/8 tsp dried dill

3/4 tsp apple cider vinegar, water

Chickpea Hummus Burgers

1/2 cup dry rolled oats

1/4 cup cooked chickpeas

2 2/3 TBS hummus - I use Cedar's

2 TBS finely diced red onion

1 TBS fresh chopped parsley 

1 tsp onion powder

1/4 tsp ground cumin

1/16 cayenne pepper

salt & pepper to taste

1 1/2 tsp olive oil

2 TBS chopped baby spinach (optional)

Add all ingredients to a food processor and pulse until rough chop. Add more hummus if needed to bind the burgers together. You want the mixture to hold together easily when squeezed, but you don’t want it too wet. Because moisture levels in hummus can vary, I suggest starting with less hummus then adding a little more at a time until your mixture holds together when you squeeze it. Divide the burger mixture into fourths. Using your hands, form four patties about 4 inches in diameter. Heat a large saute pan over medium heat. When hot, add the olive oil. When the olive oil is hot, add the burgers. Cook on one side for 3-4 minutes, until golden brown. Flip and cook on the other side for 2-3 more minutes, until browned. Serve immediately over a salad, or on its own.

*I used the same dressing from the BBQ Chickpea recipe!

Bonus - Chickpea Tuna Avocado Salad

1/2 can tuna

1/2 cup cooked chickpeas

1/4 cucumber

1/2 cup cherry tomatoes

1/4 avocado

2 TBS red onion

Italian dressing - or same from above!

Want to try more FASTer Way recipes? Join 5 Days to Melt Your Middle here or download my FREE Anti Diet Guide here.

Questions? Leave a comment below or message me on my socials!

My Favorite FASTer Way Travel Friendly Snack Recipes

Brownie Protein Balls!!

1½ cup raw walnuts

1¼ cup pitted dates

1 scoop FASTer Way Chocolate Protein powder

2 scoops FASTer Way Collagen

2 tbsp 100% Dutch-Process Cocoa

Sprinkle of salt

2 tsp vanilla extract

2 tbsp maple syrup

Put walnuts in a food processor and grind to fine crumbs. Add dates, protein powder, cocoa, salt, vanilla extract and maple syrup and process until crumbly. If necessary, add 1 tsp of water at a time until batter sticks together. Roll into 1½ inch balls. Place on wax paper and freeze. Keep stored in the freezer or refrigerator.

MACROS: 17G CARBS, 9G FAT, 8G PROTEIN

👉 Get FASTer Way clean protein by clicking here.

Berry Baked Oatmeal

1 cup Oats (quick or traditional)

1 cup Unsweetened Almond Milk 

1 tbsp Maple Syrup
1/4 cup Unsweetened Applesauce 

1/2 tsp Cinnamon
1 tbsp Chia Seeds
1 cup Frozen Berries 

2 tbsp Sliced Almonds

Preheat oven to 350F (177C). Grease a baking pan with coconut oil. Add all ingredients except the sliced almonds to a mixing bowl and stir until thoroughly combined. Transfer to baking pan and bake for about 45 minutes or until a toothpick comes out clean. Sprinkle with sliced almonds. Serve warm or let cool and cut into squares for a to-go option.

MACROS: 35G CARBS, 7G FAT, 6G PROTEIN, 7G FIBER

No Bake Energy Bites

Makes 12 bites (1 per serving)

Ingredients
1 ½ cup rolled oats
½ cup nut butter of choice
2 tbsp maple syrup or sweetener of choice
2 tbsp chia seeds
2 scoops FASTer Way Collagen
Pinch of sea salt

Add all ingredients in a small bowl and stir until well combined. Once mixed, scoop equal-sized balls onto a parchment-lined baking sheet. Store in an airtight container and enjoy!

MACROS: 13G CARBS, 6G FAT, 6G PROTEIN, 2G FIBER

Which one will you be trying first?? Comment below to let me know!