Tag Archive | Potassium

Honey & Bunches of Oats

Banana Honey Oat Bars

Banana Honey Oat Bars2

I love snacks just as much as the next person, and this one is a staple.

These are frozen, so they’re a perfect pre-workout snack when you’re about to leave the house or while you’re filling your water bottle… They are also a great pre-dinner snack, because let’s face it, I’m starving after lunch/before dinner/any time.

Banana Honey Oat Bars

  • 1 medium ripe banana
  • 2 cups raw oat flakes
  • 1 c raw almond butter
  • 1/4 cup raw honey
  • 2 T fresh raw bee pollen granules
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • coconut oil to grease the pan


  1. Grease an 8×8 or 9×9″ pan.
  2. Mix all other ingredients in a bowl until dough forms. I like to pre-chop my oats gently in my VitaMix (food processor will do) until they’re all about cut in half.
  3. Pat dough into pan (or make balls) and freeze for 24 hours. Cut into squares after 12 hours or so – it’s softer. Can be stored up to 2 weeks. 9×9 pan makes 25.

Bananas are an awesome pre-workout food, as are Oats. This article says oats are the perfect fiber fill-up without gas for steady carbohydrate release, and bananas keep muscle and nerve function going strong with the right amount of fuel. This snack is also awesome for kids and they could probably even make it.

And if you’re still wondering about Bee Pollen, let me tell you I put 1 tsp in 1 L of our smoothie every day. Bee pollen is said to be nature’s perfect food because it’s packed with micro stuff like enzymes, trace elements, ~18 amino acids, almost all known minerals, and has more amino acids and vitamins than beef, eggs, or cheese. It’s also one of the few non-meat sources of B12. Bee pollen contains the essence of the plants as well, and I can say we don’t suffer from allergies. It’s a superfood in Bowden’s 150 Healthiest Foods on Earth.

And if you are fretting over the cost of almond butter, see if a store near you has bulk almond butter from a machine like them machine churned peanut butter. You could mix 1/2 almond butter and 1/2 peanut butter to change the taste as well and make the almond butter splurge last longer. You can always make your own almond butter in a VitaMix too! I just prefer the 10 second machine churned version!


Sumo Story

Citrus Bunch

See the big guy in the back? That’s Sumo. A Sumo Citrus that is. Again I am led by research into finding out just how lucky I am. It’s a rare fruit that is a California citrus making it out in the world. The weird foods always do that! I thought that maybe in the citrus department, the sumo wouldn’t be the only other “weird food” in my fridge. I wondered if many people associate the waning of winter with the abundance of citrus? It’s my favorite time of year don’t you know!

Left to Right:

  • Cara Cara navel orange: a fantastic beauty with dark pink juice and pulp. It’s an amazing combination of sweet and tart with few seeds.
  • Meyer lemon: Originally Chinese, this thin-skinned non-acidic sweet lemon is amazing.
  • Sumo Citrus: fabulous easy to peel, sweet and seedless orange with a funky exterior.
  • Kumquat: A fun little guy who’s no stranger to the weird food category. A tart citrus you eat skin on – it has some seeds but it’s worth it!
  • Minneola Tangelo: My sturdy favorite due to its more predictable availability, it’s a hybrid grapefruit tangerine that’s sweet-tart, easy to peel with minimal seeds.

I feel like this line-up is my Spring collection! But I love citrus and the crazy benefits that I get from eating something I love (and puts the sweet tooth down for a nap).

Citrus is famous for its Vitamin C properties. Let’s break it down shall we?

  • One medium orange has nearly 3.5 g of fiber, versus the 0 g in Dole chilled orange juice with pulp
  • One medium orange has 18 g carbs, versus 27 g in Dole
  • One medium orange has 70 calories, versus 120 in Dole
  • One medium orange has 12 g of sugar, versus 23 g in Dole
  • To further blow your mind, a child’s Sprite at McDonald’s has 110 calories with 28 g carbs and 28 g sugar

That should settle the “but fruit has more sugar” mumbo jumbo right? Whole foods like a whole orange have fiber – that sugar is naturally fortified with fiber to coordinate with the sugar; and fiber keeps you full (& happy).

And the deal with Vitamin C is that it’s an important antioxidant nutrient that enhances the absorption of iron. Immune support? Heck yes! I rarely get sick! It’s works to prevent damage from harmful free radicals (aging and cancer) in the fluid inside and outside the cells of the body. In areas of the body where cell turnover is particularly rapid, like the digestive system, vitamin C helps prevent damaging changes (mutations) in the DNA – which can lead to the abnormal cellular growth (cancer). Lemon peel in black tea in particular has been shown to reduce skin cancer risk by 30% according to a University of Arizona study. Lemons and oranges also have a phytochemical limonene, which have been shown to prevent cancer. It’s also an antiviral, antifungal, antibacterial, antineoplastic and antimalarial agent. Did I also mention that 1/2 cup of lemon juice a day raises citrate levels which help fight kidney stones? I use a whole lemon in my smoothie every day. It masks the veggies so I can cram as much spinach as possible in there.

Faux Show

Do you know what those little green guys are? It’s not a grape or a mini-melon, and its mom is usually wearing a faux fur coat…
It’s a kiwi berry! Have you ever had a kiwi fruit? They are DEELICIOSO and these little mini versions are even better! They are pop and go! No need to peel them and no seeds to spit out, like cherries or other fantastic fruits. If you see them, be sure to get them since they are available now in select places.

A 6 oz portion contains significant amounts of 20 nutrients, including twice the vitamin E of an avocado. They have five times the vitamin C of an orange and more potassium than bananas. Kiwi berries are also high in fiber and rich in folic acid.

They are best if consumed within one week and they’re ripe when soft. Get ’em while the gettin’s good!

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