Tri-berry Smoothie Bowl Recipe

Tri-berry Smoothie Bowl Recipe

I N G R E D I E N T S

Smoothie:

• 2 kiwi
• 2 cups of frozen berries (blueberries, raspberries, and blackberries)
• sprinkle of goji berries

Topping:

• frozen berries
• kiwi slices
• oats
• goji berries
• raisins

I N S T R U C T I O N

1. Blend chopped kiwi and 1/2 cup of water.

2. Add the frozen berries into the blender.

3. Pour into bowl.

4. Add any toppings you like and ENJOY !

hugs and kisses

GEM Smoothie

GEM Smoothie 

I N G R E D I E N T S

1 cup blackberries
1 cup raspberries
1 cup blueberries
2 kiwi

I N S T R U C T I O N S

1. Chop and freeze the kiwis. Pack and freeze the berries. (Recommended overnight freezing)

2. Place the kiwi into the blender and add some water. Blend

3. Pour into a big jar.

4. Place the berries into the blender then  add some water. Blend.

5. Pour into the jar and watch magic happens.

hugs and kisses

3- Ingredient Tropical Smoothie Bowl

3- Ingredient Tropical Smoothie Bowl

I N G R E D I E N T 

1 mango

1 large orange

1/2 cup soy milk

I N S T R U C T I O N S

1. Peel and chop the mango and oranges into small cubes.

2. Place them in the freezer for 4 hours or overnight.

3. Take them out and place into the blender. Add some water and the soy milk then blend!

4. Top with anything you want. I added raisins and some rice crisp which gave the smoothie a little sweetness and crunch. YUMM! 

hugs and kisses

Morning Gem Recipe || Healthy Eats

Morning Gem Recipe 

I N G R E D I E N T S

2 medium kiwi

2 cup frozen mango

1/2 cup water

I N S T R U C T I O N S

1. Chopped up some mangoes and freeze them over night.

2. The next morning, take out the mangoes to let them defrost a little while you chop up the kiwi.

3. In a blender, pour in the water first before adding in the rest of the fruits.

4. Blend and enjoy !

hugs and kisses

15 Random Facts to Start 2015 !

Hello Beautiful People!

So new years is approaching soon so here are 15 random facts to start our 2015 !

• reindeer like bananas
• a lobsters blood is colorless but when exposed to oxygen it turns blue
•  lemons contain more sugar than strawberries
•  8% of people have an extra rib
• the average person falls asleep in 7 minutes
• a bear has 42 teeth
• the least used letter in the alphabet is Q
• dreamt is the only word that ends in mt
• hippo's milk is pink
• macadamia nuts are toxic to dogs
• M&M's chocolate stands for the initials for its inventors Mars and Murrie
• frogs can't swallow with their eyes open
• elephants are the only mammal that can't jump
• a crocodile can't move its tongue
• the oldest word in the English language is 'town'

I hope you had a grate year and wish you another wonderful one ahead !

hugs and kisses.

 

Health Benefit of Fruits || Healthy Eats

I have heard many people sating yogurts are fatty, bananas will make you fat and are so high in calories, muslies have too much carbs. ARGH ! it makes me angry actually. Expecially when people say fruits are sugary and high in calories and carbs. What magazine or website you are reading ? So today I am going to talk about heath benefits of some fruits

As I said : Calories DO NOT count when you are eating healthy. 

Here are some heath benefits of fruits:

1. Bananas 

• Bananas make you smarter and help with learning by making you more alert.
• Bananas act as a prebiotic
• Maintaining a low sodium intake is essential to lowering blood pressure
•  Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia.
•  The fiber, potassium, vitamin C and B6 content in bananas all support heart health. 
• Bananas reduce depression (BONUS POINTS)

2.Apples

• Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss.
• The soluble fiber in apples has also been shown to lower cholesterol levels.
• Apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. 
• Eating an apple before you work out may boost your exercise endurance.

3. Berries

Blueberries

• Blueberries consist of 85 percent water, which makes them a great fruit to eat if you’re trying to lose weight.
• They also contain potent antioxidants that can help with arthritis
• They also help with age-related memory loss
• Also, they help cataracts and other eyesight problems.

Cranberries

• Both fresh and dried cranberries are a good source of anthocyanins, anti-inflammatory antioxidants that can help with arthritis and age-related memory loss.

Raspberries

• a great fruit to eat if you’re trying to lose weight, lower cholesterol, or manage type 2 diabetes. 
• can help with arthritis, age-related memory loss, cataracts and other eyesight problems, and maintaining healthy skin and hair.

Strawberries

• a great fruit to eat if you’re trying to lose weight, lower cholesterol or manage type 2 diabetes. 
• helps maintain healthy hair and may reduce the risk of cardiovascular disease and mood disorders. 

4. Fig

• Help Lower High Blood Pressure
• A Sweet Way to Lose Weight
• Fruit and Cereal Fiber Protective against Postmenopausal Breast Cancer
• An Insulin-Lowering Leaf in Diabetes
• Cardiovascular Effects
• Protection against Macular Degeneration\

5. Grapefruit

• Rich in the Nutritional Powerhouse Vitamin C
• Prevent Kidney Stones
• Grapefruit Lowers Cholesterol
• Protection against Colon Cancer
• Grapefruit's Naringenin Repairs DNA

6. Kiwi

• Kiwi's Phytonutrients Protect DNA
• Premier Antioxidant Protection
• Fiber for Blood Sugar Control Plus Cardiovascular and Colon Health
• Protection against Macular Degeneration
• Protection against Asthma

7. Prunes

• Normalizing Blood Sugar Levels and Helping with Weight Loss
• Prunes' Fiber for Regularity, Lower Cholesterol, & Intestinal Protection
• against Postmenopausal Breast Cancer
• Iron Absorption

8. Pear

• Reduced Cancer Risk
• Antioxidant and Anti-Inflammatory Support

Fruits are so good for you. Go crazy with them. Do not EVER let anyone tell you that you have too much fruits. They can only give you benefits. 

hugs and kisses

Breakfast Smoothies || Healthy Eats

Hello Beautiful people !

I know school has already started and some of us still having sink in to the habit of waking up early. So we tend to wake up late and dust off to school without breakfast! If you have seen my first post, breakfast is everything. I can have breakfast all day long for all meals. But for some of you who aren't a breakfast person, I got your back. Start small and you will begin to love and long for breakfast. Here are some smoothies that you can make on the go for school! You can prepare them early the day before by keeping them in a little ziplock bag and in the morning, all you have to do is pop it into the blender. It's easy and super healthy for you. I promise it will wake you up more then a coffee would. *wink

Yellow Smoothie
1/2 cup almond milk
1/2 cup greek yogurt
1 cups pineapple
1 cup mango
1 passion fruit

Orange Smoothie
1/2 cup of freshly squeeze orange juice
1/2 greek yogurt
1 orange
1 peach
1/2 carrot

Pink Smoothie
5 frozen strawberries
1 banana
1/2 cup almond milk
1/2 cup greek yogurt
dust of cinnamon

Red Smoothie
1/2 cup almond milk
1/2 cup greek yogurt
2 cup strawberries
1 cup watermelon

Purple Smoothie
1/2 cup almond milk
1/2 cup greek yogurt
1 cup blueberries
1 cup blackberries
1 cup cherries

Green Smoothie
1/2 cup almond milk
1/2 cup greek yogurt
2 kiwis
1 handful of spinach

If you have done any of them, make sure to post it up for everyone to see with a hastag #breakfastwitheverlyns . I would be so happy to see what you made! Have a great breakfast. Thanks for reading and I will see you guys in my next post!

hugs and kisses

Green is the NEW Black !

Many misconception on Green Juice . It does not have to be blah or disgusting . It’s like matching a couple . You get it right – they marry and live happily ever after . Get it wrong , it will turn into a nasty breakup . So how to make a nice juice? 

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Here is a personal recipe of mine .

• 1 1/2 green apple
• 2 celery stuck
• 1 thump size ginger 

130 calories .

This juice not only help lose of inches but also help detox . Not a fan of celery ? No problem ! Here’s another recipe that will blow your mind !

• 1 1/2 cucumber
• 2 juicy apples
• 1 lime 

230 calories 

Wanna get lean for summer ? Here’s some lean green juice recipe : 

 

• 1/2 cup pineapple
• 1 cucumber
• 1 pear
• 1 cup spinach
• 1 tsp chia seeds
• Ice 

134 calories 

A banana fan? 

 

Recipe 1 

• 1 banana
• 2 oranges 

160 calories 

 

Recipe 2 

• 1 banana
• 3 kiwis 

220 calories

 

Recipe 3 

• 1 banana
• 2 apples

260 calories

Getting up in the morning lazy and think all your energy had drain away ? Well here’s a energy booster ! 

 

• 2 orange
• 1 ginger
• 1/2 cup pineapple 

200 calories 

BONUS ! 

A sweet end to a meal with Passion Juice :

1/2 cup pineapple

1 apple

1/2 banana

170 calories

That's all for today ! Hope you guys enjoy it make sure to send in pictures of your won if you have tried this recipe at @everlynhoran on Instagram and Twitter !

That's all for now , Bye !

Breakfast for Champions !

I know alot, yes, A LOT, of you out there aren’t a breakfast person. Well, the truth is, I don't wake up early and eat breakfast, I wake up early FOR breakfast. A good way to start a day is having a healthy and nutritional breakfast. 

Oatmeal is my #1 favorite breakfast. It is so good for you and so delicious. If you think otherwise than maybe you are doing it wrong. Cooking oats may sound easy but it really takes lots of practice.

 

Here are some recipes :

I N G R E D I E N T S 

1/2 cup old fashioned oats

1/2 cup each water and milk

1/2 small banana

1 Tablespoon brown sugar (or stevia) and 1/2 teaspoon vanilla.

Pour the oatmeal into a bowl then slice the remaining banana half on top, and sprinkle with 1/4 cup fresh blueberries and 1 Tablespoon chopped nuts

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Have no time for that ? Well do it overnight !

Here are the basic of creating Overnight Oats.

All you need is Oats, Milk, Yogurt and Chia Seeds

Step 2. Add oats, milk, yogurt, and chia seeds to jar, along with desired sweeteners or flavors (see options below).

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Banana Peanut Butter Overnight oats.

I N G R E D I E N T S 

• 1/4 cup uncooked old fashioned rolled oats
• 1/3 cup skim milk
• 1/4 cup low-fat Greek yogurt
• 1-1/2 teaspoons dried chia seeds
• 1 tablespoon peanut butter (may substitute PB2 powdered peanut butter)
• 1 teaspoon honey, optional (or substitute any preferred sweetener)
• 1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)

Directions

In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, peanut butter (or PB2), and honey. Put lid on jar and shake until well combined. Remove lid, add bananas and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.

Nutritional Info (using PB2 and no honey or sweetener): 264 calories, 5g fat, 55g carbs, 8g fiber, 15g protein; Weight Watchers PtsPlus: 8

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Raspberry Vanilla Overnight Oats

I N G R E D I E N T S 

• 1/4 cup uncooked old fashioned rolled oats
• 1/3 cup skim milk
• 1/4 cup low-fat Greek yogurt
• 1-1/2 teaspoons dried chia seeds
• 1/4 teaspoon vanilla extract
• 1 tablespoon raspberry jam, preserves, or spread
• 1/4 to 1/3 cup raspberries (cut each berry in half), or enough to fill jar

Directions

In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, vanilla, and raspberry jam. Put lid on jar and shake until well combined. Remove lid, add raspberries and stir until mixed throughout. Return lid to jar and refrigerate overnight or as long as 2-3 days. Eat chilled.

Nutritional Info: 230 calories, 4g fat, 51g carbs, 8g fiber, 11g protein; Weight Watchers PtsPlus: 7

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Banana Cocoa Overnight Oats

I N G R E D I E N T S 
• 1/4 cup uncooked old fashioned rolled oats
• 1/3 cup skim milk
• 1/4 cup low-fat Greek yogurt
• 1-1/2 teaspoons dried chia seeds
• 1 tablespoon cocoa powder
• 1 teaspoon honey, optional (or substitute any preferred sweetener)
• 1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)

Directions

In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, cocoa powder and honey. Put lid on jar and shake until well combined. Remove lid, add bananas and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.

Nutritional Info: 245 calories, 5g fat, 56g carbs, 10g fiber, 13g protein; Weight Watchers PtsPlus: 8

Try it and get on the breakfast ship with me. Its worth a try, what ya have to loss? ;D

Happy Breakfast !