Wednesday, June 5, 2019

Vegan Almond Milk Yogurt

When I decided to adopt a whole foods plant based diet I was very excited about making all my foods from scratch. Incorporating fermented foods into my diet was no exception. Store bought yogurts usually have preservatived to keep items fresh, so when I saw a video about vegan home made yogurt I researched so many recipes and watched so many versions that I had a hard time choosing which one to try.
I knew an instant pot would be life changing after finding so many other recipes that I was dying to try, so when I saw it had a yogurt option I purchased one immediately! I look forward to posting many more recipes, yogurt being the first:)  

Inspired by Thomas

Almond Milk

  • 1 cup (140g) raw almonds
  • 3 cups (750ml) filtered water


  • 2 and 1/2 cup homemade almond milk
  • 1/4 tsp xanthan gum
  • Probiotics (60 bill)
  • 2 tsp maple syrup for the probiotics to feed on 
  • Optional: seeds from 1/2 vanilla bean (or 1/4 tsp vanilla extract)
  • For my second batch I added a small amount of agar agar as a thickener, this is a vegan option instead of gelatin


Almond Milk

  1. Soak the almonds for at least 6 hours, or overnight. Drain and add to a blender with the 3 cups of water. Blend on high-speed for 30-40 seconds, until smooth.
  2. Place a nut milk bag over a large glass bowl. Pour the almond milk into the bag and twist to close. Using your hands, squeeze to extract as much almond milk as possible. You should end up with about 2 and 1/2 cup of almond milk.


  1. Combine the almond milk (2 and 1/2 cups), xanthan gum in a medium saucepan. If you want to make a sweetened yogurt, also add the maple syrup and vanilla seeds. Heat over medium heat until it reaches 185°F (85°C), whisking constantly to make sure all the gum is fully dissolved and don’t stay at the bottom. Remove from heat at soon as it reaches 185°F, or just before it boils. Transfer to a large glass bowl and let sit for about 20 minutes, or until the temperature reaches below 110°F (43°c). This is important, if the milk is too hot it will kill the cultures. Using a thermometer is strongly recommended.
  2. Once the milk is at the right temperature, stir in the probiotics or yogurt starter. Give it a good whisk to break any “lumps”, and make it fully smooth again. Pour into glass jars and close the lid, or use plastic wrap to cover if you aren't using an instant pot that has a yogurt potion.
  3. Place the jars in a baking dish filled with warm water, they should be half immersed. If you have a yogurt maker, skip this step and just put the jars into your machine.
  4. Place the baking dish with the jars in a 105°F preheated oven for 6-10 hours depending on how sour you like your yogurts. Personally, if you prefer them with a milder flavor so I let them culture for only 6 hours.
  5. Transfer the yogurts to the refrigerator and let cool for at least 8 hours.
  6. Enjoy for breakfast or dessert, sweetened with some maple syrup and topped with granola, fresh fruits, jam or nut butter. Always give the yogurts a good stir before eating!
  7. The yogurts will keep for up to 4 days in the refrigerator.

     Save the almond pult to make something else with it.

     For a thicker consistancy I drained the whey at the bottom
    And for a less thick option I left the whey in one jar and stired it up. They were both amazing! Fresh, with the perfect amount of tang. I enjoyed them with some frozen blueberries and granola.

Monday, June 3, 2019

Potastic 6Qt 10-in-1

Potastic 6Qt 10-in-1 Programmable Electric Pressure, LCD Display,Instant Cooking with Stainless Steel Pot, Multi, Slow, Rice, Yogurt Maker, Egg Cooker, Saute, Steamer, Warmer
Potastic 6Qt 10-in-1 Programmable Electric Pressure, LCD Display,Instant Cooking with Stainless Steel Pot, Multi, Slow, Rice, Yogurt Maker, Egg Cooker, Saute, Steamer, Warmer

Browsing healthy plant-based meals, I kept coming across amazing instant pot recipies and new an instant pot would be life changing:) So, after hours of comparing different brands I came to find the Potasitc 6 quart that came at an incredible price! The reviews were great and it had all the features I was looking for. It arrived today and my first recipe is a vegan almond milk yogurt. I'll share the results in tomorrow's blog.

         Price: $69.99 Free Shipping for Prime Members
  • [10-1 multi function and easy to read LCD display] Potastic replaces 10 common kitchen Appliances including pressure cooker, slow cooker, saute, rice cooker, Steamer, yogurt maker, food Warmer, cake maker, sterilizer and egg cooker in one electric device, All comes with instant cooking features, that cooks meals in less than half the time.
  • [16 smart cooking programs with dual pressure setting] poultry, meat/stew, Bean/Chili, Soup/broth, rice, multi-grain, porridge, slow cook, sauté/simmer, steam, egg, keep Warm, cake, yogurt and sterilize, pressure cook (manual cooking). cook your favorite dishes just the touch of one button.
  • [Every thing you need in one box] A recipe book, Extra silicon sealing ring(you actually got two total), stainless steel steam rack, stainless steel inner cooking pot measuring cup, rice paddle, Soup Ladle and oven mitts are included in the box. The included stainless-steel Steamer basket enables you to make two dishes at once!
  • [Comes with recipes and instructions] Comes with a recipe book, cooking time tables and cheat sheets! In addition, Potastic appliances website and mobile app for iOS and Android has new pressure cooker recipes & Content uploaded every week as well! Our product is also designed to use with most pressure cooker recipes in the market.
  • [Etl certified for safety] ETL certified with 10 proven safety mechanisms gives you peace of mind. Highly energy efficient, This kitchen cooker Emits no steam when cooking. Comes with a 1-year manufacturer's - register your appliance on the Potastic website.
Potastic Pressure Cooker

Sunday, May 26, 2019

Dandy Blend

I'm not a coffee drinker, but I do enjoy a tasty hot drink now and then, and this product has become a recent favorite. A nice alernative to a cup of hot Teechino, which is another favorite. 

I enjoy it with hot unsweetened Vanilla almond milk with a dash of cinnamon.

Dandy blend has an impressive list of benefits and some unique qualities. Here are some of those perks listed by bloomandclementine:

  1. It is easy and fast to make! It dissolves into water and requires no grinding or special preparation. This makes it especially easy in an office setting or for busy mama’s where all you have to do is boil water and pour!
  2. Tip: I add a teaspoon of Cacao (full of it’s own list of incredible health benefits) and a bit of almond milk. This sweetens and adds more flavour if you need it. Although, I find Dandy blend to have a slight natural sweetness to it and I’m even able to drink it black.
  3. Caffeine free! It’s an herbal drink and similarly to herbal teas does not contain caffeine which means you can drink at anytime of the day or night without stimulation or those pesky coffee crashes in the middle of the day.
  4. Gluten free! The roasting and grinding process extracts the gluten proteins from this product and is safe to drink for anyone who struggles with gluten intolerance or celiac disease.
  5. Over 50 trace minerals in every cup! Your body will use these minerals to help boost metabolism.
  6. No headaches or withdrawal symptoms occur when switching from coffee to dandy blend. Dandy Blend reports that many of those who switch over report that they feel they are simply drinking a different brand of coffee!
  7. Dandy blend costs as little at 7 cents per cup! That’s MUCH cheaper than a cup of coffee these days.
  8. Last but not least, I personally think it’s delicious! I am also a happy camper when I can find something so nutrient dense to put in my body!
What got me really excited about this drink is the quality and quantity of dandelion root. This is the main ingredient of the drink as it’s name clearly shows and it comes with many health benefits. Here are 9 different health benefits found from ingestion of dandelion root:

  1. Digestion: Dandelion root is a mild laxative and also balances the good bacteria found in your intestines. It also helps your stomach and liver release stomach acid and bile which keeps your digestion moving properly.
  2. Kidney support: Dandelion is a diuretic which assists the kidneys in flushing out waste, salt and excess water. This can be especially helpful for women who have trouble with bloating during PMS. Instead of leaving you dehydrated from water loss, dandelion will replenish your potassium stores which is an important electrolyte.
  3. Liver support: As mentioned above, Dandelion root helps the liver release bile which is an important function of this organ. This promotes removal of toxins and replenishment of electrolytes.
  4. Antioxidants: It is known that coffee can help remove free radicals but it is also known that dandelion root does this better! Dandelion root is packed full of antioxidants which slows the aging process (while coffee actually accelerates aging).
  5. Cancer fighting: Dandelion has been shown to fight cancer cells and this claim has been backed up with A LOT of research. Every part of this plant is packed with antioxidants and phytonutrients that have been proven to slow the growth and even prevent formation of cancer cells.
  6. Diabetes: This is another benefit of coffee which is listed above, so why not switch over to Dandy blend to have the same benefits PLUS many more! Dandelion helps regulate blood sugar and insulin which is something that coffee actually destroys.
  7. Blood pressure: Dandelion’s diuretic effects leads to more frequent urination which in turn will lower blood pressure. Fiber and Potassium found in Dandelion will also regulate blood pressure.
  8. Inflammation: While most people are aware of the inflammation they can experience in physical injuries, more education is starting to reach people about the issues that internal inflammation can cause. Inflammation is the culprit in many diseases and illnesses today. Dandelion will reduce inflammation through it’s essential fatty acids, antioxidants, and phytonutrients. This reduction of inflammation helps internally as well as externally from sport injuries.
  9. Immune System: If what I mentioned above wasn’t enough, dandelion boosts immune function! It destroys any bugs entering your system so can be especially helpful during the winter months.
What minerals are in Dandy Blend?

According to tests done by Chemical Solutions Ltd., Dandy Blend contains the following minerals on a single serving basis (1 Teaspoon):

Major Minerals:
Potassium 22.2 mg
Sodium 3.2 mg
Phosphorus 2.8 mg
Magnesium 2.0 mg
Calcium 2.1 mg
Iron 0.9 mg
Aluminum 0.05mg
Manganese 0.03

Trace Minerals:
Rubidium 12.0 mcg
Zinc 8.6 mcg
Barium 6.0 mcg
Boron 4.0 mcg
Copper 1.6 mcg
Strontium 2.0 mcg
Chromium 2.0 mcg
Titanium 2.0 mcg

How is Dandy Blend Made?

Dandy Blend is made of only 5 ingredients — extracts of barley, rye, dandelion, chicory and beet roots.
a. the ingredients are dried and roasted separately, each for their own prescribed time. Dandelion roots are roasted at around 230 degrees fahrenheit until they smell like a sweet coffee-hot chocolate mix. b. all five are combined in the proper proportions, and placed in a hot water-filled vat. c. they are allowed to steep for the prescribed period of time. d. the water, with the soluble portions of all the ingredients, is drained from the grounds e. The water portion is spray dried. The grounds, with all the water-insoluble substances, are discarded. f. the powder that remains after the water is driven off is Dandy Blend.

Saturday, May 25, 2019

Tropical Fruit slushie bowl

My most farvorite recent dessert is this smooth, sweet, healthy slushie!

1 cup Frozen Tropcal fruit Blend (Mango, Pineapple and Strawberry)
1/2 cup frozen Strawberries
1 frozen banana
1-2 cups unstweetened Vanilla almond milk
Granola (your favorite Nature Valley Oats 'n Honey crunch) 
Monk fruit sweetener (5-10 drops, to your sweetness preference)
2 cups of ice

*Makes at least three decent sized servings, but only 410 caleried for the whole amount!

Blend all ingredients except the banana and granola.  Blend until fine and soft.  Chop up frozen banana and sprinkle granola ontop. And you have a cool, sweet, refreshing treat with a crunch.

Friday, May 24, 2019

51 Of The Best Benefits Of Rebounding Exercise

After hearing over and over how incredible rebounding is for the body I invested in a rebounder and made it my morning routine. Best thing I've done! Not only do I feel amazing after my workout, but it's so much fun! There are so many rebounding videos on youtube, so each day I find a new one to follow, and learn some new moves. I started out by doing 10 minutes, then 15 minutes and now after 30 minutes I have to make myself get off to do my yoga routine, because it's so much fun to jump!

  March 12, 2019 by liveboldandbloom

What is rebounding?

Working out on a mini-trampoline, which is also known as a rebounder, is an effective and convenient way to get fit. The only equipment you need to do rebounding exercise is a rebounder and a small space.
There are a variety of exercises that are done to target specific muscles or just to improve cardiovascular function.
However, rebounding is unique as it uses both acceleration and deceleration to work on every cell in your body in a distinctive way.
Several actions happen as do rebounding. First, you accelerate as you bounce up.
Then, there is an instant of a weightless pause at the top before you decelerate at an increased G-force back to the mat. After your impact, you repeat this rebounding sequence.


There are three types of exercises you can do to get the rebounding benefits:

1. Aerobic Bouncing Rebounding Exercise

This is an active rebounding workout that involves jumping jacks, twisting, dancing, running in place, jumping on one leg, and any other fun moves that you can think of. These high-intensity aerobic exercises will get your blood flowing and your heart pumping.

2. The Rebounding “Health” Bounce Exercise

This exercise involves gently bouncing up and down on your trampoline without lifting your feet off the mat. This low-impact and effective move helps increase the flow of your lymphatic system. This is easy to do for an hour or more while watching a movie.

3. The Rebounding “Strength” Bounce Exercise

This rebounder bounce involves jumping up as high as you can. This helps to strengthen your muscles, improves your balance, and moves your lymphatic system the most. This is the most difficult type of rebounding, which you want to eventually work up to.
Now that you know the different types of rebounding exercises you can do on a mini-trampoline, let's look at the rebounder benefits.


51 of The Health Benefits Of Rebounding:

Benefits of Rebounding for Weight Loss

1. Enhances digestion and elimination.

This will not only help you feel less bloated, it will also help your body get rid of toxins.

2. Stimulates metabolism.

Having a strong metabolism helps you burn more calories throughout the day.

3. Lowers elevated cholesterol and triglyceride levels.

Cholesterol and weight often go hand in hand, so lowering your cholesterol is important if you are concerned about your weight.

4. Reduces cellulite.

Cellulite is frequently caused by a stagnant lymph system. By increasing the lymphatic flow in your body, rebounding can reduce one of the main factors that lead to non-hereditary cellulite.
Women often see a reduction in their cellulite after rebounding on a regular basis for just a few months.

5. Metabolic-supporting exercise.

Long periods of cardio exercise may actually hinder a weight loss attempt because extended periods of “breathless” exercise can decrease your metabolism.
Metabolic-supporting exercise, such as rebounding, is an important part of weight loss because it allows you to breathe comfortably for the duration of your exercise.
6. Keeps lost pounds off.
Ninety percent of people who have been able to lose weight and keep it off for a year continue to do physical activity each day.
Rebounding is a great way to maintain a newly acquired thinner physique.

7. Helps prevent emotional eating.

Rebounding helps regulate your mood with the rush of feel-good hormones you get from exercising.
This has a direct impact on people who tend to eat when they're upset because it helps improve mood.

8. Increases stamina to keep you going.

Rebounding on a regular basis increases your stamina by boosting your production of neurotransmitters, which help promote energy.

Related: 7 of the Best Mini-Trampoline Rebounders

This increased stamina allows you to have more motivation to get moving and lose weight.

9. Helps you maintain stable blood sugar.

Rebounding can lower your blood sugar level and improve the work of your insulin.
This can reduce your risk of developing metabolic syndrome and type 2 diabetes. If you already have one of these diseases, rebounding can help you to manage it.

10. Burns calories.

To lose a pound of fat, you have to have a 3,500-calorie deficit between what you consume and the calories you burn. Rebounding helps burn those calories quickly.

11. Tightens your tummy.

Rebounding allows you to do a variety of moves to target specific areas of the body.
You can do oblique twists while you jump to help define your waist. As you jump, twist your hips one way and your chest the other, and then switch sides.

12. Has a domino effect.

If you wake up in the morning and do some rebounding, you will be more likely throughout the day to make healthy choices that will lead to greater weight loss. 
13. Is easy and portable.
One of the best things about rebounding is that it is so accessible.
You can use your rebounder inside or outside, so the weather will never prevent you from working out, but if you want to enjoy a nice day, you can take your rebounder outside. This will increase your likelihood of continuing with your rebounding schedule.

14. Pairs well with burst training and high-intensity interval training.

These two popular forms of exercise that burn calories, improve endurance, and increase overall fitness can easily be done on a rebounder, making it a more convenient way to get fit in a shorter amount of time.


Medical Benefits of Rebounding

15. Has anti-inflammatory effects.

Rebounding efficiently stimulates and helps lymphatic drainage, which has anti-inflammatory effects on your body.

16. Increase self-confidence.

Rebounding can help you feel better about yourself.
Studies have shown that the simple act of doing exercises such as rebounding (rather than fitness itself) can help you believe that you look better.

17. Strengthens the heart.

Heart disease is the #1 cause of death in the United States, so paying attention to your heart health is critical.

18. Helps circulate oxygen to tissues.

Every tissue and cell in your body has to have a constant oxygen supply in order to work properly.
If your tissues and cells do not get enough oxygen, every organ can be negatively impacted, especially the brain, heart, and kidneys.

19. Aids lymphatic circulation.

Your lymphatic system works alongside your cardiovascular system to keep your blood and lymphatic fluid levels balanced and to flush out toxins from your body.
Your lymphatic system also moves your immune cells throughout your body to create a defense against infections.

20. Gives your body an increased G-force.

Having an increased G-force (or gravitational load) improves your health and helps your body by strengthening your musculoskeletal systems.

Related: 4 Of Our Favorite Rebounders For Exercise 

21. Increases lung capacity.

People suffering from lung disease may experience diminished lung capacity over time.
This refers to the maximum amount of oxygen your body can use and is an important part of bringing oxygen to your cells.
22. Lowers blood pressure.
Rebounding helps your muscles to contract, which results in the rhythmic compression of veins and arteries.
This helps move fluids more effectively through the body and back to the heart, which helps lower peripheral blood pressure.

23. Increases endurance.

Rebounding for over 20 minutes at a moderate level of intensity at least three times each week helps to increase your mitochondria, which benefits your overall endurance.

24. Improves balance.

Rebounding increases your brain’s responsiveness to the vestibular apparatus within the inner ear, which is responsible for your sense of balance.

25. Improves the immune system.

Rebounding boosts the immune system by stimulating the action of red bone marrow and supporting the repair of tissue.

26. Improves the endocrine system.

Because getting rid of excess hormones and toxins is an important factor in a healthy endocrine system, rebounding is a great way to correct a hormone imbalance.

27. Improves the effects of other exercises.

Studies have shown that people who rebounded for 30 seconds between each set of weight lifting saw 25% more improvement in their muscles after 12 weeks than those who didn't rebound.

28. Reduces your risk of chronic disease.

Rebounding helps improve insulin sensitivity, heart health, and body composition while decreasing blood pressure and blood fat.
These health benefits prevent you from increasing belly fat, which can increase your risk of type 2 diabetes, cardiovascular disease, and premature death.

29. Gives you antioxidant protection.

Rebounding provides you with antioxidant protection and increases your blood flow, which can help protect the internal structure of your skin and delay signs of aging.

30. Improves sleep quality.

Rebounding on a regular basis can help you relax and get a higher quality of sleep.
The energy expended during rebounding stimulates your recovery processes while you sleep.

31. Can help you quit smoking.

Rebounding can make it easier for you to quit smoking by limiting the intensity of your cravings and withdrawal symptoms.
It can also reduce the weight you could possibly gain once you stop smoking.

32. Improves your sexual health.

Rebounding can lower a man's risk of erectile dysfunction or improve the sexual function of men who are already affected by erectile dysfunction.
For women, exercise can help increase sexual arousal.

33. Reduces the urge to ruminate.

Research has found that doing exercises such as rebounding helps prevent people from ruminating on past negative events by altering the blood flow to the areas in the brain that trigger people to repeat stressful thoughts over and over.

34. Fights fatigue.

Maybe immediately after rebounding you feel tired, but in the long-run, rebounding increases the strength that is needed to keep fatigue at bay.


Benefits of Rebounding for Seniors

35. Helps maintain independence.

Maintaining functional independence is one thing that many aging adults want. Rebounding on a regular basis can help accomplish this if it is practiced for 30 minutes every day.

36. Reduces risk of cancer.

Doing exercise such as rebounding helps lower one's risk for developing a variety of different types of cancer.
Studies have shown a 30-40% reduction in occurrences of breast cancer among women who participate in regular exercise.

37. Arthritis management.

Rebounding is a great option for arthritis management.
This type of exercise helps lubricate the joints and reduce the pain and stiffness that comes along with this disease.

38. Improves digestion.

Many seniors suffer from digestive issues such as slow digestion and constipation.
Rebounding on a regular basis helps encourage digestive health and is an excellent “treatment” for people who suffer from gastrointestinal discomfort.

39. Reduces risk of developing dementia.

Studies show that living a sedentary lifestyle in later years can increase one's risk of developing dementia.
Seniors who practice rebounding for exercise are less likely to develop dementia than those who do not.

40. Increases bone density.

Rebounding can help seniors increase their bone strength and reduce the risk of developing osteoporosis.
This can also help decrease the chances of getting a bone fracture, as one in two women and one in five men will break a bone because of osteoporosis.

41. Reverses the impact of life-long stress.

Rebounding for 30 minutes can decrease tension by increasing levels of calming brain chemicals such as serotonin, dopamine, and norepinephrine.
In fact, rebounding may actually work on a cellular level to help reverse the toll that stress takes on the aging process.

42. Helps you live longer.

Being able to enjoy as many special moments with your family as you can is what life is really all about.
Keeping your body healthy to help you live longer is one of the biggest benefits of rebounding.
Research has recently found that doing just 150 minutes of moderate exercise per week can increase your lifespan by 3.4 years.

43. Reduces the risk of falls.

Research shows that it is best for older adults to do balance and muscle-strengthening activities, such as rebounding, to help reduce one's risk of falling.

44. Improves memory.

Rebounding improves blood circulation to the brain, which aids in proper brain function and memory in elderly adults.

45. Slows muscle atrophy.

Rebounding helps slow down the inevitable muscle atrophy in the aging process.

46. Improves posture.

As the body ages, the curvature on the spine increases. Rebounding has been shown to help maintain proper body alignment and a strong posture.

47. Offers pain relief.

Rebounding reduces common pains that come with age such as neck pains, back pains, and headaches.

48. Prevents edema.

Rebounding can decrease the amount of blood that pools in the cardiovascular system's veins, which helps prevent chronic edema.

49. Helps rehabilitate existing heart problems.

Rebounding can improve seniors' recovery from heart procedures because it encourages gentle, low-impact circulation.

50. Encourages collateral circulation.

Having proper collateral circulation is important for seniors.
This refers to the alternate path of circulation around a blocked artery or vein, such as a nearby blood vessel, which can prevent the aging population from experiencing strokes.

51. Easy on the joints.

Rebounding has much less impact on joints and soft tissue than other exercises.
Because a trampoline is made using either springs or bungee bands, it is able to absorb most of the body's impact with every bounce.
When bouncing, the pressure is more distributed throughout the body, whereas when walking or running, the pressure is mainly on the ankles.
There’s something special about rebounding compared to other forms of exercise. It is fun and low-impact, which means it is great for everyone.
If you want to improve your health and get fit or maintain your current physique, rebounding is a great place to start.

Sunday, April 14, 2019

10 Amazing Vegan Body Transformations

Before and After PLANTS

Ten inspiring before and after vegan diet transformations! Not in any particular order, just some serious motivation from start to finish.

1. 200 lbs lost as a couple: BROAD STUDY on weight loss: 

2. Victoria Rose 

3. Couple loses nearly 300 lbs Vegans Average normal BMI: 

 4. Lissa of Raw Food Romance Vegan Diet Study - 30% reduction in inflammation: 

5. Rich Roll Alzheimer's Interview: Article on Rich: 

 6. Jehina Malik 

7. Erin Schaut 

8. Elle Taylor Transformation Story: 

9. Nimai Delgado 

10. 150 lbs weight loss:

Friday, April 5, 2019


Like Kate, I'm also in the transitional phase of trying to create as little waste as possible. It's devastating to realize how much waste we collectively produce every single day.  I constantly encourage everyone to do the best they can to produce as little waste as possible. We can all do much, much better than we currently are!  We don't need to all do it perfectly, ie. Zero waste, but like Kate says, we need millions to do it imperfectly to make a significant impact. 
Some of the changes I have made are stocking up on reusable grocery bags, and produce bags, silicone food saver bags, sustainable items (not made from plastic), glass and metal straws,bars of soap...and many little changes that add up as time goes by!

By making my own almond milk I save a lot of plastic bottle because I drink it pretty much daily in my smoothies, and it's a healthier option without any preservatives to make it at home:)
This is an amazing kit for travel or go anywhere where they offer plastic utencils. Tiny Panda Pink Bamboo, Travel, Portable, Reusable Cutlery Set | Reusable Utensils With Case