Quick snack: banana + peanut butter + chia seeds + hemp seeds (& fun fruit/veggie cutters)

You know what’s fun? When you can make a simple snack a little more exciting, especially for a kid—Like it’s fun how exciting a flower shaped fruit/veggie can be for them—& honestly, I love it too.

Do you know the IG account & vegan restaurant in Bali, Kynd Community (@kyndcommunity)? I go crazy over their cute fruit letters & messages in their smoothie bowls. I’ve never had their food because I haven’t been to Bali yet… keyword YET, I’d LOVE to go! But I’ve been told their food is amazing & it looks absolutely amazing on Instagram too. Plus, it’s good marketing. Their food is basically begging to be photographed. It’s beautiful.

& you better believe when we go to Bali (we have to go, right?) we’ll be going to Kynd Community. YUM!

Okay, taking it back to our kitchen…

I was inspired by Kynd Community & Kids Eat in Color (@kids.eat.in.color) who also uses fruit/veggie cutters to make her kids’ meals, to get my own fruit/veggie cutters. By the way, Jennifer from Kids Eat in Color launched her website recently, if you want to check it out: kidseatincolor.com. She offers great tips on how to help kids eat more veggies, & she has a very nonjudgemental vibe, which I LOVE!

I bought these fruit/veggie cutters on Amazon & absolutely love them.

They’re super easy to use & just SO FUN!

They make a simple snack a little more interesting, you know?

Plus, it’s fun for Instagram too ; )

& my niece & nephew love them. We used them with fruit, like bananas and apples—& also made a few cut outs when we made homemade baked fries together too.

Oh, & let’s talk about this quick snack too… HA! Whoops.

BANANA + PEANUT BUTTER + CHIA SEEDS + HEMP SEEDS.

Yummmmm!

We already talked about having banana + peanut butter + chia seeds as a quick lil snack, so this isn’t so different. I just added hemp seeds, which are so yummy… They have a nutty flavor & a good amount of protein—plus tons of vitamins and minerals too. More deets here.

This snack is perfect when you want something sweet & salty & nutty—& QUICK!

When I want something crunchy & refreshing, I’ll usually do apple + peanut butter + chia seeds + hemp seeds. Also so good!

Here are the products I use (& love), if you’re curious:

This snack provides a ton of vitamins & minerals, and also healthy fat, fiber, protein, omega-3s, some iron + more.

I’m a fan… Which you already know, if you’re on Instagram with me ; ) It’s been in my IG stories quite a bit.

If you want more ideas for quick bites/snacks, check out the “Quick Bites” highlight on my IG.

& you can find the fruit/veggie cutters & more of my Amazon favorites in the JOYFETTI Amazon Shop. Fun, right?

Do you use fruit/veggie cutters at home?

<3,
Bita

Some of my Amazon favorites:


Share This:
Pin on PinterestTweet about this on TwitterShare on FacebookEmail to someone

How to make your to-do list work for you + free printable: the JOYFETTI today vs later approach

Something that’s been helping me a lot lately is my new way of writing my to-do list… so I want to share it with you, in case it could be helpful for you too.

The JOYFETTI today vs later approach

A couple key parts:

  • I separate my tasks for TODAY… from my tasks for LATER
  • & I keep my TODAY list short & realistic, with only the most essential items for the day

Here’s how I do it:

Basically, I take one of those notepads that has a line down the center (like in the pink photo below) & I make a little chart over the line like a lowercase “t”, so I “split” the paper in half visually & create a header. In the left header I write “today” & in the right header I write “later”.

This approach helps me with:

  • prioritizing
  • getting tasks out of my head and onto paper
  • & helps me focus on what I need to do today instead of what I can do later

This has been really helpful for me!

For the longest time, before using this approach, I would put everything on my to-do list—everything that would pop into my head—and I wouldn’t categorize them or separate them as “today” & “later” so they were all muddled together. Did you do this too? Putting everything on paper was helpful because I didn’t have to store it in my head, but the list was soooo long & it was hectic to look at. It was cluttered & chaotic. There was no direction & it was overwhelming.

So now I have the best of both worlds.

I can still write down everything that comes to mind that I want to do eventually… & that goes on the “later” side. And the things I want to complete TODAY… those go on the “today” side.

It’s just easier to look at that way, AND IT’S ACTIONABLE.

It’s clear, I know what I’m focusing on & I still have that luxury of not having to store everything in my head.

I made a printable for us:

If you want to save it & print it, you can use that. Or if you want to use whatever notebook you already have at home, that totally works too—you can just make a simple chart, like I did above.

Here are a few more tips that’ll help:

WHAT GOES IN THE TODAY SECTION

Here’s how I decide if something goes on the today side:

I don’t add something that’s a “nice to do”… like “it would be nice if I got to it today”.

I’m adding things that I really INTEND to do & should be doing that day.

They’re not just “oh if I have additional time it would be nice to do them”—it’s like “NO, this is what I have planned for today.”

This way I’m not crowding my today list with a bunch of items. I’m really just including the essential items… the must-haves. They’re not nice-to-haves.

I also try to keep it realistic.

I don’t add too much.

I only put as many items as what seems doable for the day. I don’t have a set number I hold myself to every day, I just consider how long each item might take and keep it realistic. One day I might have 4 items on my today list… another day I might have 2. It really just depends what the items are and how long I think they’ll take me.

Because my today list is a lot shorter than the later list, & they’re separate from each other, it’s a lot easier for me to decide what to do during the day.

It helps me A LOT with prioritization.

I just look at my today list & prioritize among those items instead of prioritizing around every single item that came to mind & I added to my to-do list. That’s been really great!

This also helps me from an emotional standpoint. It doesn’t feel good, at least to me, when you’re not completing your to-do list & you’re constantly leaving items there day after day. It can feel overwhelming and discouraging.

Keeping your today list realistic gives you a better chance to be productive during the day & also FEEL that productivity and see your progress, which is important. We’re basically keeping our promise to ourself by doing what we tell ourselves we’ll do—and that helps build confidence & momentum.

SEPARATE LISTS FOR WORK & PERSONAL

Another thing I’ve been doing that’s been really helpful, is I separate my personal tasks from my JOYFETTI tasks—so I have one sheet for JOYFETTI & a completely separate sheet for personal. I keep them separate so when I’m working on JOYFETTI I’m only looking at the JOYFETTI sheet. It helps me stay focused.

DURING THE DAY

As I complete tasks in the today column, I cross them out & put a little check mark to the left of the bullet.

If I get through everything in the today section & I still have time to do more, I go to the later section & pick a couple more items—or however many I can take on—that make sense to tackle next. I’ll add those to the today column & cross them off from the later column, and start working on them.

AT NIGHT

Whatever tasks I didn’t get to in the today column, stay there for the next day & I tackle them that following morning.

At night, I’ll take a look at the today section to make sure I have a full plate for tomorrow. Sometimes, that means moving items from the later section over to the today section… and sometimes, it just means leaving it as is.

I like to prep my today column the night before because it helps me fall sleep & makes it easier to hit the ground running when I wake up.

TIME SENSITIVE TASKS

Sometimes when I add items to the later column, they’re tasks that should be done on a particular day of the week.

For example, let’s say I’m going to a graduation early Thursday morning & I know that Wednesday I want to pick up flowers to take to the graduation on Thursday—when I’m writing that task “pick up flowers” in the later column, let’s say on Sunday night, I’ll start the bullet with “WEDS” in caps & underline it so it pops out when I’m prepping my today column on Tuesday night.

So it’ll look like this in the later column:

  • WEDS: pick up flowers

Regardless of whats left in the today column on Tuesday night, I’ll move that “WEDS: pick up flowers” task over to the today column, because it’s time sensitive.

When I move it over to the today column, I’ll put a box around it to help it pop out in the today column too.

KEEPING IT “CLEAN”

Since using this approach, my to-do list hasn’t gone over a single page, which is nice.

When my page starts to fill up & I have a lot of things crossed off, I’ll start a new page & transfer the items in each column that haven’t been crossed off yet onto the fresh page.

This helps me keep my page clean & organized, & makes it easier to read.

I probably do this once a week so I can navigate my list better & make room for new items.

This approach is definitely a productivity hack, but it also helps me feel less anxious during the day—it’s productivity, but also peace of mind.

If you try the JOYFETTI today vs later approach, let me know how it works for you. I’d love to hear!

Leave a comment below, on Instagram, or you can always email me at bita@joyfetti.com.

Chat soon!

<3,
Bita

Cute stationery for us:

Share This:
Pin on PinterestTweet about this on TwitterShare on FacebookEmail to someone

A simple lemon chia seed dressing + arugula spinach salad, yum!

This is one of my favorite salads I’ve been making recently, & it’s SUPER easy to make.

I always make it in these bamboo bowls from IKEA because I feel like they’re the perfect size, & Arrash & I both enjoying eating in them—plus, I think they’re super cute!

Here’s how I make the salad:

  • I grab this bowl from IKEA
  • Add a big bed of arugula & spinach mix
  • & then I start adding toppings in sections

Lately, I’ve been adding these toppings:

  • Avocado
  • Mediterranean olives (imo, the ones without pits are easier to eat in a salad)
  • Radishes
  • Red onion
  • Tomatoes
  • Fennel (bulb, stalk & leaves)
  • & Fresh cilantro, YUM!

& here’s the lemon chia seed dressing… IT. IS. SOOO. GOOD!!! *drooling*

Lemon chia seed dressing:

I’d say this serves about 3-4 salads.

  • 1/4 cup olive oil
  • 2 tablespoons fresh lemon juice (usually 1/2-1 lemon)
  • 2 tablespoons golden balsamic vinegar
  • 2 teaspoons maple syrup
  • 1 tablespoon chia seeds
  • salt & pepper to taste (I like to use pink himalayan salt & rainbow peppercorns)

(adapted from here)

I’m OBSESSED with this salad dressing for a few reasons:

It’s easy to make… it’s delicious… & nutritious.

The chia seeds provide a punch of protein & fiber. YEAS!!

1 tablespoon of chia seeds provides 4g of fiber (16% DV) & 3g protein. For context, 1 hard-boiled egg provides 6g of protein.

Would you try this salad?

I think it’s sooo delicious! Arrash does too : )

If you try this dressing or make your own salad bowl, take a pic & share on Insta & tag me (@joyfetti) so I can take a look—I’d love to see what you create & hear how you like it : )

<3,
Bita

Some kitchen faves:

Share This:
Pin on PinterestTweet about this on TwitterShare on FacebookEmail to someone

Quick & easy snack idea: banana + peanut butter + chia seeds! YUM!

Who doesn’t love peanut butter? I mean unless you have a nut allergy…

I clearly do not, because I eat it all the time.

So, we already talked about having celery + peanut butter as a snack (& all the nutrition that comes w/ it)—& my favorite PB brand rn: MaraNatha.

P.S. side note… I switched back to the 2-ingredient MaraNatha so I could avoid palm oil.

I’ve seen some documentaries around the palm oil controversy & I’d like to avoid palm oil as much as possible because of it. So I’m having this one rn & it’s delicious!!! Its 2 ingredients are organic dry roasted peanuts & sea salt. Super simple.

So another way I like to have peanut butter is with a banana & chia seeds. Really simple. I throw it together super quickly & it’s so yummy!

Plus, it has tons of nutrients. Let’s dive in, yes? You know we always do : )

Okay, let’s start with the banana…

1 medium banana provides tons of vitamins & minerals, including:

  • Vitamin C: 17% recommended daily value (DV)
  • Vitamin B-6: 20% DV
  • Magnesium: 8% DV
  • & Potassium: 422 mg (12% DV)

It also provides 3.1g of fiber, which is 12% DV, & some protein (1.3g).

Okay, moving on to CHIA SEEDS : ) 1 tablespoon of chia seeds has 4g fiber—that’s 16% DV. YEASS! It also provides 3g of protein—to put that in perspective, 1 hard-boiled egg has 6g of protein—& 2,284mg omega-3s (ALA).

Now for the peanut butter… this could vary depending on your peanut butter, but if you’re using something like the one I’m having rn, 2 tablespoons of peanut butter has 8g of protein & 3g of fiber (9% DV). It also provides healthy fat.

So we’ve got vitamins, minerals, fiber, protein, healthy fat, omega-3s + more!

& since the banana is naturally sweet—it’s great when you want something sweet but not a straight up dessert.

What do you have when you want a quick snack? Tell, tell : )

<3,
Bita

 

Some kitchen faves:

Share This:
Pin on PinterestTweet about this on TwitterShare on FacebookEmail to someone

Quick & easy snack idea: celery + peanut butter

A couple weeks ago, on Instagram, I asked what kind of recipes you want to see & I heard SNACKS! So I want to share my favorite peanut butter rn & one way I like to have it.

My fave way, is probably a spoonful of it (we all do this right?)—but this snack is more nutritious ; )

& it’s nothing unusual…

It’s peanut butter & CELERY.

EASY.

Easy is good when I need a quick snack. Don’t you think? It keeps the hangry away.

Okay, so why celery? It’s crunchy, it’s fresh & we’ve all heard it’s “negative calories”, right? It’s not actually negative calories, but IT IS very low cal!

It also has a bunch of nutrients!

Here are some reasons to snack on celery:

  • It’s low cal
  • It’s anti-inflammatory
  • It has a bunch of vitamins, minerals & antioxidants—like vitamin K, potassium, vitamin C and vitamin A
  • It’s hydrating (it’s 95% water)
  • It also has some fiber—fiber helps us stay full longer, keeps us “regular”, supports digestion, and helps us maintain a healthy weight

12 4″ (0.1oz) strips of celery is about 7 calories and provides 0.8g fiber.

P.S. if you can, buy organic. Celery’s been on the Environmental Working Group’s Dirty Dozen list of produce with the most pesticides for years now.

Okay, back to the PB now. YUMMM!!

I was having Justin’s almond butter for awhile & then I had this ah-ha moment that it wasn’t organic (I definitely overlooked that!) I’ll admit, sometimes good marketing & branding gets me, and I forget to check the ingredients—I’m human.

So I took a look at all the almond butters on the counter at Whole Foods and picked out this MaraNatha one. It has 1 ingredient only: 100% organic raw almonds. LOVE! So a couple weeks later, when I wanted PB, I went for the same brand & got this creamy, 2-ingredient peanut butter they also make.

Next time, I got this MaraNatha crunchy one—& rushing to get out of the store, I overlooked the fact that it has added sugar. It’s made with: organic peanuts, organic palm oil, organic evaporated cane sugar, sea salt.

I usually avoid sugar in my food. I save it for dessert ; ) Like with pasta sauce… I get this one because it doesn’t have any added sugar (plus, it’s delicious, organic & has great ingredients!)

But, back to the PB, again… MaraNatha has this crunchy 2-ingredient peanut butter, which doesn’t have any added sugar, but I don’t think it was on the shelf & I just grabbed this crunchy one & checked out.

& honestly, I’m okay with it, at least for now—because IT’S SOOO GOOD, the sugar is USDA certified organic & it’s not that much (it only has 1g of added sugar). & when I have it, I think of it as a treat.

The sugar is USDA organic so I know it wasn’t filtered through bone char, which is important to me.

If you’re curious—some sugar brands that are not USDA-certified organic use bone char to bleach and filter their cane sugar, which I’m definitely not down for. Since bone char isn’t on the National Organic Program National List of Allowed and Prohibited Substances, certified USDA organic sugar can’t be filtered through bone char. THANK GOD!

So I’m happy with this PB rn : ) It’s VERY delicious.

It also has a ton of protein: 2 tbsp of this PB has 7g of protein (14% DV) + 2g of fiber (8% DV)—& if you’re curious, it’s only 200 calories. And it provides healthy fat.

Sometimes, I add chia seeds too, for omega-3s, additional fiber & magnesium, & some more protein.

So basically, with PB + celery + chia seeds, you’re getting:

  • Protein
  • Fiber
  • A bunch of vitamins, minerals & antioxidants
  • Omega-3s
  • & Magnesium
  • all in a filling, hydrating, anti-inflammatory snack that’s low cal

BOOM ; ) Pretty good, right?

Do you snack on PB & celery? Or maybe PB & apples?

What’s your fave PB rn?

<3,
Bita

+ learn more about chia seeds

Some kitchen faves:

Share This:
Pin on PinterestTweet about this on TwitterShare on FacebookEmail to someone

Superfood Spotlight: quinoa!

Wondering why quinoa’s a superfood? Let’s dive in!

First off, it’s naturally gluten-free. WIN!

I love when things are gluten-free because I don’t worry about it irritating my stomach/causing bloat. I’m gluten sensitive, so I still have gluten sometimes, but I try to avoid it as much as possible.

It’s also a complete protein. That’s big!

A complete protein contains all 9 essential amino acids that our bodies can’t produce on their own & needs to get from our diet. All animal sources of protein are complete proteins, but many plant sources aren’t. So it’s cool that quinoa is a complete protein.

It also provides more protein than most grains.

3/4 cooked quinoa (1/4 cup dry) provides 6g protein while 3/4 cooked white rice contains a 3.2g protein.

For context, 1 hard-boiled egg = 6g of protein.

Hemp heeds & nutritional yeast are vegan complete proteins too!

Here are some more deets:

1/4 cup dry (3/4 cup cooked) contains:

  • 6g protein (complete protein!)
  • 3g fiber (12% daily recommended value)
  • 10% daily recommended iron

It’s also super filling, so it’ll keep you full longer. It’s still pretty high in carbs (30g for 3/4 cup cooked quinoa—10% DV) but at least it’s providing complete protein, fiber & iron, so I’m a fan!

I usually get the organic tricolor quinoa from Trader Joe’s.

So let’s recap?

It’s gluten-free, a great source of complete protein & provides fiber & iron. YES, PLEASE.

I feel like it earned its title as a superfood, don’t you think? ; )

My favorite way to have it is in a quinoa bowl—quinoa + veggies, like sautéed mushrooms, sautéed tomatoes and onions, avocado, and bell peppers—or as a snack with nutritional yeast sprinkled on top (so quick & easy!). Sometimes I’ll add it to salads, too.

Since you can add it to so many different kinds of meals, I usually make it in bulk so I’ll have leftovers & can keep it in the fridge—that way I can pull it out when I’m hungry to make a quick snack or a quinoa bowl. SO YUM!

What’s your favorite way to have it? Tell, tell : )

<3,
Bita

+ learn more about nutritional yeast (for delicious, parmesan flavor that’s vegan, & also a complete protein w/ vitamin b12 + fiber)

+ learn about hemp seeds (another great source of complete protein + fiber)

+ more nutrition tips & tricks

 

Some kitchen faves:

Share This:
Pin on PinterestTweet about this on TwitterShare on FacebookEmail to someone

Why you need a tongue scraper—tongue scraping benefits that’ll blow your mind

Remember when we talked about flossing and compared not flossing to not cleaning your private parts?

Well, not tongue scraping is kind of like not cleaning your private parts too.

Our tongues accumulate bacteria throughout the day, & a tongue scraper helps remove that bacteria.

I scrape my tongue twice a day—first thing in the morning when I wake up (before I drink any water), and at night, right before I brush my teeth & floss. It’s become part of my morning & bedtime routine.

But it wasn’t always—before I started using a tongue scraper, I use to brush my tongue with my toothbrush. I did this probably since high school or middle school—my sister told me it helps prevent bad breath, so I was 100% on board.

Then, I noticed in college, some of my friends had these tongue scrapers that looked like this (I use this one now & love it) & I got curious about them.

But… I just kept using my toothbrush to brush my tongue because it was easy.

THEN, about 5 months ago, I listened to The Skinny Confidential Him & Her Podcast episode #103 with guest, Sahara Rose, who talked about Ayurveda 101 & tongue scraping & I was SOOO sold on getting a tongue scraper.

I got this one (& I love it!)

I’ve been using it everyday for the past 5 months—yes, I’ve missed a few days here and there and let me tell you it felt gross. Once you start tongue scraping, you’ll do it every day/night. It just feels blehh not to. I even travel with it.

So, wondering why I got sold on it? Here’s the longish story, & I’m warning you, it’s not cute…

Before I started using a tongue scraper I always wondered why my tongue was whiter than I expected it to be. EEK. Just talking about it still grosses me out.

Well, AH-HA MOMENT. IT WAS BACTERIA.

Within a couple days of tongue scraping, my tongue was SO much pinker. Cute, right? LOL

It was VERY satisfying to get so much bacteria off. It still is—because while my tongue is much pinker than it use to be (are you grossed out yet?) our tongues accumulate bacteria everyday, throughout the day. That’s why it’s so important to scrape our tongues daily—even twice a day: once in the morning, before drinking water (more on that in a sec) & again at night before brushing your teeth.

Okay, now that we have that little story on the table, let’s get into it—LET’S TALK BENEFITS : )

TONGUE SCRAPING BENEFITS

Why should you get a tongue scraper?

Here’s why! Tongue scraping:

  • removes bacteria from your tongue (this helps avoid bad breath AND keeps the bacteria from being absorbed into your gut. EEK! Very important!)
  • helps avoid bad breath (because it removes the bacteria (the white coating) on your tongue that leads to bad breath)
  • promotes overall oral & digestive health

You can see they’re all related!

In the morning, I scrape my tongue before drinking any water or brushing my teeth because I want to remove that bacteria off of my tongue before giving myself another chance to swallow the bacteria. I clean my tongue, then brush my teeth, then drink water. Easy!

What type of tongue scraper to get

I recommend getting a surgical grade stainless steel tongue scraper that looks like a “U”. I use this exact one—& it’s amazing! It’s under $10 & comes with 2. The surgical grade stainless steel won’t rust and it’s super easy to clean. I just rinse it with some hand soap after I use it.

How to scrape your tongue

  • Open your mouth & stick out your tongue—AHHHHH ; )
  • Place your tongue scraper as far back on your tongue as you can (comfortably) with the ends of the “U” pointing away from you
  • Now this is the fun part… The REWARDING part! HA! Holding both ends of the “U” with your hands, gently pull the tongue scraper outwards, across the entire surface of your tongue in one motion. Do that a few times to collect the bacteria, & then rinse your tongue scraper. Repeat that a few times, until you’re no longer removing any white coating (FUN!) P.S. before I rinse the tongue scraper, I ALWAYS take a look at all the white yuckiness my tongue scraper pulled off first. IT’S SO REWARDING LOL. Do you do this?
  • When you’re done, rinse your tongue scraper with some hand soap. Easy, done, feels great!

PSA: It shouldn’t hurt when you scrape your tongue & your tongue DEFINITELY shouldn’t bleed.

Another little tidbit/story, if you’re interested—I was scraping my tongue WAY too hard the first week or two that I started using it. I was on a tongue scraping high! I made my tastebuds bleed that first week or two & eventually my tongue got REALLY sore. For the next few days I gave my tastebuds time to heal by only scraping my tongue super, super lightly, and it quickly healed. I’ve been able to scrape it normally since then. I learned my lesson quickly. So, if you experience something similar—your tongue gets sore or starts bleeding, you might be applying too much pressure too. Just fyi! Tongue scraping should be a fun, painless & rewarding (lol) experience.

Also, as a heads up, it doesn’t fit in any of our bathroom cups/accessories (you know those toothbrush holders/tumblers?) so I’ve been keeping it in a huge mug like this one on our bathroom counter. It works!

Curious, if you use a tongue scraper already, how do you store yours? Would love to know!

Happy tongue scraping!! : ) xx

<3,
Bita

My health & wellness faves:


Share This:
Pin on PinterestTweet about this on TwitterShare on FacebookEmail to someone

Benefits of chicken bone broth

BONE BROTH!

This has been such a buzzword lately that people have opened up entire cafes/restaurants centered around the idea—”bone broth bars”. It kind of has a ring to it.

Think about walking to a coffee shop to get a cup of coffee—except you’re walking to a bone broth bar to get a cup of bone broth. Interesting, right? I haven’t been to one yet—I make bone broth at home, but it’s an interesting concept. Have you been to one?

Whenever there’s a trend, I’m lightweight skeptical of it. But bone broth isn’t anything new.

Bone broth is an old-school staple that just got A LOT of attention recently.

Growing up, my mom would make us bone broth ALL THE TIME, especially when we were sick. But she never called it bone broth. It was just the way she’d always make us soup.

Here’s how she makes it:

She takes chicken with the bones (usually wings or legs—because she says these have the most flavor, more than breasts), sliced onions, carrots, celery, turmeric, salt and pepper, adds them to a big pot of cold water, and heats it all up on medium-low heat until the chicken’s cooked.

Sometimes, she also makes it with chickpeas. Once it’s ready, we eat it just like that, or she’ll add more ingredients—like cooked rice, and koofteh nokhod-chi (which are balls of chickpea flour with ground turkey—kind of like a Persian matzo ball. I think some people also call them “gondi”).

Anyways, growing up, this was soup.

So when bone broth became all the rage in mainstream media about 2 years ago, I wasn’t skeptical about bone broth, but more so the companies that touted it.

A lot of store-bought “stock” & “broth” aren’t real & they definitely don’t have the benefits of homemade bone broth—they can use lab-produced meat flavors, soup & sauce mixes, and even MSG (monosodium glutamate, which is a flavor enhancer). YUCK. NO THANKS.

I don’t have the patience my mom has to make it from scratch, at least not yet, so I wanted to find a bone broth I can trust, that’s easy to heat & ready to eat.

Fun news—I found two. I always get chicken bone broth.

The two brands I like are EPIC bone broth in homestyle savory chicken (it’s made with organic chicken) and Bonafide Provisions organic bone broth made from free range chicken.

Before we get into the deets of these two, let’s chat about BONE BROTH BENEFITS! Ready? Let’s go!

CHICKEN BONE BROTH BENEFITS:

  • Boosts immune system
  • Reduces inflammation in the respiratory system (b/c of the amino acids that are produced when making chicken bone broth)
  • Improves digestion (also b/c of the amino acids that are produced when making chicken bone broth)
  • Easy to digest
  • Great for combating cold & flu symptoms
  • Nutrient dense
  • Provides collagen & minerals
  • Aids in post-workout recovery (I LOVE having bone broth after a workout!)

Okay, so if you’re not ready to make it from scratch (hey, I’m not), here are two brands you’ll love. I’ve been having them for the past 2-3 years.

EPIC bone broth in homestyle savory chicken

This is my go-to for a number of reasons.

  1. They use organic chicken (unfortunately the rest of the ingredients aren’t organic, but at least the chicken is)
  2. They slow cook the bones, which means we get the maximum benefits from it—this is why, when you heat it up, you’ll want to simmer it over medium-low heat—to hold in the benefits
  3. It’s super convenient—the jars are perfect for one person (IMO) so when I make it for myself, I heat up one jar & if I’m heating it up for Arrash & I, I use two. Easy!
  4. It’s delicious. Just check out the ingredients—they use the same ingredients as my mom + garlic, apple cider vinegar, & rosemary, so it has a ton of flavor right off the bat. Note: it also has lactic acid & that’s to keep it shelf stable. Ingredients = filtered water, organic chicken, onions, celery, carrots, sea salt, garlic, apple cider vinegar, lactic acid, rosemary, turmeric.

Bonafide Provisions organic bone broth made from free range chicken

I love that this one is more organic. Ingredients = organic chicken broth, organic onion, organic apple cider vinegar, organic garlic, selina brand celtic sea salt, organic parsley. This one comes in a big bag (big-ish, 24 oz vs. EPIC’s 14 oz jars). I keep it in the freezer & defrost it in the fridge the day I’m planing to make it.

I feel like if you want a quick & easy sipping broth, EPIC is the way to go. If you want bone broth for a base, for a more complex meal you’re making, like udon, Bonafide is a good pick. Bonafide doesn’t have as much flavor as EPIC, so you’ll want to add more seasoning to it than you would to EPIC.

Here’s how I make my EPIC bone broth:

  • Pour EPIC bone broth in homestyle savory chicken in a saucepan, & add salt, pepper, freshly squeezed lemon juice (usually 1/2 a lemon per jar) and red chili pepper flakes, and heat on medium-low heat until hot. (I like to use a little  himalayan pink salt & a lot of rainbow peppercorns & red chili pepper flakes from Trader Joe’s.)
  • When it’s hot, pour it in a mug and sip on it through a stainless steel straw. YUM! IT’S SOOO GOOD!

Perfect as a snack, especially after a workout!

Do you like bone broth? How do you usually have it?

<3,
Bita

+ more quick & easy recipes

+ more nutrition tips & tricks

What do you want to see more of on the blog—LMK below?

Some kitchen faves:

Share This:
Pin on PinterestTweet about this on TwitterShare on FacebookEmail to someone

Next level nanacakes (aka healthy, no-flour pancakes you’ll be obsessed with)

PANCAKES!!!

You’re probably thinking fluffy, yummy goodness.

BUT, if you’re following any foodie bloggers on IG, you’re probably also thinking NANACAKES.

I love nanacakes.

If you haven’t heard of them yet, they’re pancakes made with 2 ingredients: eggs + a banana.

EASY.

No flour. No added sugar. Super simple.

These are next level nanacakes (LOL!).

Think nanacakes + extra protein + extra fiber + omega 3s + a bunch more flavor—& they’re just as quick to throw together as your 2-ingredient nanacakes.

Here’s the breakdown:

NEXT-LEVEL JOYFETTI NANACAKES

INGREDIENTS
(makes 1 serving – multiply by 2 for 2 people, etc)

  • 2 eggs (preferably organic & pasture-raised)
  • 1 banana
  • A bunch of chia seeds, hemp seeds, & ground flax seeds (pour it in!!! go crazy. you can wing the amount, it doesn’t need to be precise)
  • Pumpkin pie spice (or cinnamon)

+ olive oil spray

The chia seeds & ground flax seeds provide omega-3s, fiber, & magnesium. Plus, the ground flax seeds help thicken the batter kind of like how flour would if we were using it—so I pour in a BUNCH of ground flax seeds.

The hemp seeds provide a ton of additional protein, fiber, magnesium & iron—plus hemp seeds have a yummy, nutty flavor that I love. I get these.

DIRECTIONS

  • Whisk all the ingredients together in a large bowl. I like to keep some chunks of banana in there so I don’t make it perfectly smooth. This saves me time too (ha! I’m all about it)
  • Spray a skillet with olive oil and heat it on high heat. You want the skillet to look kind of soaked—so spray a lot of olive oil. As soon as it heats up (this will happen REALLY fast), lower it to medium heat
  • While on medium heat, use a spoon to pour little circles of batter onto the skillet like you would normal pancakes
  • Since I usually make a bunch and only 3-4 fit in my skillet at a time, I usually spray the skillet (again, liberally) once or twice more while making all of them. I spray the skillet between each batch so the 2nd, 3rd, etc batches don’t stick to the pan.

Let me know if that makes sense or if you have any questions! I also love topping them with some honey and fresh berries, & some more pumpkin pie spice/cinnamon. SOOO GOOD.

I make these alllll the time during the weekends.

Arrash loves them too—and he’s obsessed with fluffy, flour-filled, buttery pancakes, so even if you are too, you’ll want to try these : )

Give it a try & LMK what you think.

Oh, & you can get creative with it too—add cocoa nibs, chocolate, whatever you want. Mix it up. Have fun with it.

Chat soon!

xx,
Bita

+ for another yummy breakfast idea, try this fiber-filled fitness bread + coconut yogurt recipe

+ more quick & easy recipes

+ more nutrition tips & tricks

Let’s get crackin’:

Share This:
Pin on PinterestTweet about this on TwitterShare on FacebookEmail to someone

Cozy up for winter

Hey, hey! Happy 2018! How was your NYE?

We had a really fun night at our friends’ place in SF with tons of apps, a taco bar, & lots of drinks. LOTS of them.

Yesterday was rough, to say the least.

But today was much better—I even powered through a morning workout before work. So we’re off to a good start here ; )

For some reason I have this weird, completely bizarre feeling that winter ends when January starts, which is definitely not accurate. Lol we’re barely 2 weeks into winter. & I’m curled up under a huge throw right now, eating soup.

So here are some cool finds that’ll definitely keep you cozy through winter.

First up, BLANKETS!! Specifically, faux fur throws because they scream cozy, winter vibes. Plus they look super cute as decor. & you can also use them in your flat lays… Very versatile ; )

A mug is definitely a winter staple.

I’ve been very into tea lately—I love winding down with it at night. Oh & I use this straw, to prevent staining on my teeth.

Another winter staple, that’ll definitely help you stay warm, especially if you’re going on a ski trip: a beanie. This one is super cute. Same with this white one.

SNOW BOOTS!! This first time I went to Tahoe with Arrash I noticed these boots everywhere (& they look so cute in an outfit) so I googled them & found them online. This pair is super cute!

P.S. talking about shoes… These slippers **heart eye emoji** I’m totally eyeing these. Don’t they just scream comfort?

I picked up this candle at Whole Foods before the holidays and I’m absolutely OBSESSED with it. It has a super cozy feel to it.

I’m off to drink some more peppermint tea & wind down for bed. Sweet dreams! xx

<3,
Bita

More cozy feels:

Share This:
Pin on PinterestTweet about this on TwitterShare on FacebookEmail to someone

1 2 3 16