Do you go to sleep hungry? Many people worry that eating before bedtime may hinder their weight loss and fitness efforts. However, hitting the sack on an empty stomach can result in trouble sleeping and may affect your body’s ability to build and retain muscle mass. There are a number of foods you can enjoy late at night that can keep you healthy — and even enhance your slumber! Here are a few of our favorite late night snacks:
Eat These Foods for Better Sleep:
Munching these foods before bedtime can help keep you feeling full and rested.
Filled with magnesium and potassium bananas help you to relax overworked muscles and relieve anxiety. Bananas also contain tryptophan, an amino acid that promotes sleep leading to the production of serotonin and melatonin. Enjoy a banana fresh or in a Svelte® vegan and gluten-free shake. Svelte® Banana Crème protein shakes are made with organic banana puree, not artificial flavorings!
Cherries, in particular sour / tart cherries, increase the body’s production of melatonin — a hormone that encourages sleep. Tart cherries are high in antioxidants and a super food for fighting inflammation. Reduce pain, swelling, and prepare for bed by eating a handful of sour cherries or drinking a glass of unsweetened (or lightly sweetened) tart cherry juice.
Believe it or not, popcorn is a great bedtime snack! Being a complex carbohydrate, popcorn helps your body to release serotonin by helping bring tryptophans to the brain. Don’t load up on butter or salt! Try adding spices for flavor like curry powder or cinnamon.
Svelte® Soy Protein Shakes
Svelte® plant-based protein shakes are certified organic and use only fresh non-GMO soy milk. Soy milk is rich in isoflavones, plant-based compounds with weak estrogenic effects. Studies have found that these phytoestrogens may be beneficial for sleep quality and duration. Sip Svelte® French Vanilla or Banana Crème before bedtime as a caffeine-free snack!
Pumpkin seeds are packed with magnesium and tryptophan, both natural relaxants promoting sleep. They are also high in zinc, which helps the brain to convert tryptophan into the feel-good neurotransmitter serotonin. Enjoy a big handful of pumpkin seeds on oatmeal, yogurt, or in a bedtime smoothie!
A good source of protein and tryptophan, edamame makes an excellent late night snack! It is especially beneficial for women going through menopause as it may help with regulating hot flashes throughout the night. Try edamame on its own, in soups, mashed into dip, or on top of avocado toast.
As if you needed another reason to love avocados! High in healthy unsaturated fats and magnesium, eating avocados can help get you ready for bed. Spread avocado on toast, make it into guacamole, or eat on its own.
Recent studies suggest that eating kiwi may be beneficial for sleep. The high levels of antioxidants and serotonin in kiwifruits are thought to be responsible for its sleep aiding powers. Kiwi is also a great source of vitamin C, helping to boost your immunity and fight off disease.
There is something so satisfying about a bowl of oatmeal. A good source of magnesium, potassium, calcium, and phosphorus oatmeal will keep you feeling full all night long. Don’t go overboard on sweeteners! Try adding fresh bananas, nuts, seeds, or dried goji berries —rich in melatonin.
Eating whole grains at night can help prevent muscle cramps and insomnia. Furthermore, carbohydrate rich-foods encourage your body to produce insulin, speeding up the release of tryptophan and serotonin. Munch on whole grain toast with nut butter or avocado and sleep soundly!
Calcium is another mineral that helps your body create relaxing melatonin. In fact, a lack of calcium may cause you to wake up in the night and have trouble sleeping. Enjoy yogurt before bedtime to increase your calcium levels and soothe your stomach. Watch out for varieties high in sugar and add fruit for sweetness.
Nuts tend to be packed with nutrients — a number of which may be beneficial for your health! Almonds in particular are great to snack on before bed. A solid source of magnesium and protein, nuts help with relaxation and sleep. Almonds are also known for maintaining blood sugar levels while you snooze.
Along with lots of great items for snacking before bedtime, there are some foods you should also look to avoid!
Avoid These Foods for Better Sleep:
Do not eat foods that are spicy, contain alcohol, caffeine, or are high in unhealthy saturated fats before bedtime. These foods will potentially make it more difficult to sleep through the night
Don’t worry about snacking at night with these healthy suggestions. Find more clean eating eating tips and snack ideas on our Pinterest!
Feeling a cold coming on? Winter is the prime time for sicknesses with many viral illnesses occurring most frequently in the winter months. With the cold weather keeping people indoors, breathing space is limited and viruses like the cold and flu are more likely to be spread. Get ahead of feeling crummy and boost your immunity through maintaining a healthy diet. Incorporating these immune boosting foods and smoothies into your routine can help to keep you healthy all winter long!
Red Citrus Support Smoothie
Tangy with a slight bite, this tasty red smoothie is packed with fresh fruits and veggies to support your immune system!
Filled with vitamin C, potassium, and fiber, citrus fruits are a great way to boost your immunity while hydrating. Add ¼ of an orange and ¼ of a grapefruit.
Red Bell Pepper
Adding red bell pepper increases the content of vitamins C, A, and E. Add a strip of bell pepper, using about ⅛ of the pepper.
Beta carotene not only gives carrots their bright color, but also increases the number of infection fighting cells in the body. Add 1 medium carrot or 4 baby carrots.
Cauliflower is rich in glutathione, a powerful antioxidant that helps to fight off infection. It is also a good source of choline which works to keep your cells functioning properly and supports a healthy gut. Add ¼ cup frozen or fresh cauliflower.
You know the old adage ‘an apple a day keeps the doctor away’? There’s truth behind it! Apples contain many nutrients that will help to keep you healthy. In particular, they contain quercetin, a flavonoid antioxidant known to boost immunity. Add ¼ of an apple.
Flaxseeds are high in omega-3 fatty acids and lignans, which have been shown to help strengthen the immune system. They also are a good source of fiber, providing around 2g per tablespoon. Add 1 tablespoon of ground flaxseed.
Svelte® French Vanilla Protein Shake
Vitamin B12 helps to fight off germs and provides energy. Svelte® plant-based protein shakes contain 50% of your daily-recommended vitamin B12 per 11 oz. serving. Add ¼ cup Svelte® French Vanilla Protein Shake.
Healing Greens Smoothie
Filled with immune boosting superfoods and healing ingredients, this delicious smoothie will help keep you hydrated and powered up!
A superfood for the immune system, kiwis contain notable amounts of vitamin C, carotenoids, polyphenols, and dietary fiber. Add 1 kiwi fruit. You can include the skin of the fruit if you wish as it contains a number of nutrients, but leave off the end with the stem and rinse well.
With strong levels of vitamins C, A, and K green grapes are a great partner for your immune system. They also have a high water content that helps to keep the body hydrated. Add ½ cup green grapes.
A solid source of vitamin C and folate — kale is thought to help improve your immunity and potentially lower the risk of certain cancers. Add ⅓ cup frozen kale or ½ cup fresh kale.
Coconut oil is packed with lauric acid and caprylic acid, giving it antiviral, antibacterial, and antifungal properties. Melt 1 tablespoon of coconut oil in the microwave in 15-second intervals and add.
A complete protein and premiere source of globulin, hemp seeds help the body produce antibodies that fight infection and disease. They are also a good source of omega-3 and omega-6 fatty acids. Add 1 tablespoon of hemp hearts.
Matcha Green Tea
Matcha is filled with antioxidants to help your body fight disease and infection. Compared to green tea, matcha green tea powder can be 10 to 15 times more nutritionally potent. This is because matcha powder is made by grinding the entire leaf vs. steeping the leaf in water. Add 1 teaspoon matcha green tea powder.
Svelte® Banana Crème Protein Shake
Made from organic banana puree and fresh non-GMO soy milk, Svelte® creamy banana protein shakes are the perfect base for an immune boosting smoothie. Add ¼ cup Svelte® Banana Crème Protein Shake.
Stomach Settling Golden Ginger Smoothie
With stomach settling ginger and probiotic filled yogurt, this smoothie is packed with nutrients to boost your immunity and calm your tummy.
Containing gingerol, a substance with proven medicinal properties, ginger has powerful antioxidant and anti-inflammatory powers. It is used to help digestion, fight the cold and flu, and combat nausea. Add 1 teaspoon fresh ginger or ⅛ teaspoon ground ginger.
Yogurt contains live active cultures called probiotics. These healthy bacteria live in your gut and intestinal tract, keeping it free of disease-causing germs. Add ¼ cup plain yogurt or vegan yogurt of choice.
High in antioxidants and anti-inflammatories, turmeric is a great aid for a healthy immune system. With strong levels of curcumin, an active ingredient that is both an antiviral and antifungal, turmeric has been used since ancient times to treat disease. Add ½ teaspoon turmeric plus a pinch of black pepper to help with better absorption.
Cinnamon does more than just boost the immune system, it actively works to fight pathogens that cause illness. With antiviral, antifungal, and antibacterial properties, cinnamon is a great addition to your smoothie. Add ¼ teaspoon cinnamon.
A healthy source of beta carotene and vitamin C, sweet potatoes are thought to help strengthen immune response. Add 1 cup cooked sweet potatoes.
Pumpkin seeds provide zinc and omega-3 fatty acids. They are anti-inflammatory and antimicrobial, helping to eliminate parasites and dangerous microbes from the body. Add ¼ cup pumpkin seeds.
Svelte® Spiced Chai Protein Shake
Made with organic black tea, Svelte® Spiced Chai is just the pick-me-up you needed! Black tea is packed with antioxidants, polyphenols, and tannins. This powerful nutrient combo is thought to help fight off diseases and aid in digestion. Furthermore, black tea has moderate caffeine so you will also feel an energy boost! Add ¼ cup Svelte® Spiced Chai Protein Shake.
Not only are these smoothies delicious, but they will help keep you feeling healthy and energized throughout the cold winter months. Looking to boost your smoothie even further? Try some of these nutritious add-ins!
Find more yummy recipes using Svelte® organic protein shakes here!
It’s smoothie time! Smoothies can be a wonderful way to consume veggies, fruits, and other superfoods. With endless flavor options both sweet and savory, smoothies have become a year-round staple in many diets. Do you love to smoothie? Power up your favorite recipes by adding some of these nutritious add-ins:
Rich in antioxidants, omega-3 fatty acids, fiber, protein, magnesium, and calcium — these little seeds pack a powerful punch! Chia means ‘strength’ in Mayan, and Aztec warriors would eat chia seeds to give them energy and endurance. Along with promoting energy, chia seeds also are thought to reduce the signs of aging, improve skin health, support the heart, build stronger bones and muscles, aid in weight loss efforts, and benefit the digestive system. Add 1 to 2 tablespoons of chia seeds to your smoothie. Many nutrition experts recommend soaking chia seeds in the liquid portion of your smoothie for 10+ minutes before blending to maximize their benefits.
Hemp hearts are the edible inner portion of hemp seeds boasting a light nutty flavor and a ton of health benefits. They are a complete protein, containing 11g of protein per 3 tablespoons. Hemp hearts are also a good source of omega-3 and omega-6 fatty acids. Add from 2 tablespoons up to ¼ cup of hemp seeds to your smoothie, blended in or as a topping!
If you haven’t tried walnuts in your smoothie, you are missing out! They bring a creamy, nutty, and nutritious twist that pairs well with most flavors. With high levels of antioxidants and omega-3 fatty acids, these nuts will help boost your heart’s health while fighting inflammation. Walnuts are also thought to boost your mood, metabolism, and memory — making them a wonderful addition to your morning routine! Try adding between 3 tablespoons and ¼ cup walnuts to your next smoothie.
Looking to slim down this year? Flaxseed can help! High in fiber, protein, and containing plenty of mucilage gum, flaxseed will keep you feeling full longer and help to reduce sugar cravings. Flaxseed also contains high levels of omega-3 fatty acids — shown to improve heart health. Start with 1 tablespoon and work your way up to 2-3 tablespoons of flaxseed blended into your smoothie. Try this Chocolate Strawberry Banana smoothie recipe using flaxseed!
Svelte® Plant-Based Protein Shakes
Svelte® organic protein shakes make a creamy base for smoothies, containing 11g protein, 20% of your daily-recommended fiber, and just 6g of sugar per 11 oz. serving. Made with non-GMO soy milk, Svelte® shakes are gluten-free, vegan, and certified organic. Available in five delicious flavors including French Vanilla, Chocolate, Cappuccino, Banana Crème, and Spiced Chai. Use Svelte® in place of other liquids in your smoothie and enjoy!
Although high in saturated fats, coconut oil has a different type of fat than you would find in red meats and dairy products. It contains Medium Chain Triglycerides (MCTs), which are digested more efficiently than most saturated fats and are less likely to be stored as fat on the body. Additionally, consuming coconut oil is thought to boost brain power, improve blood cholesterol levels, reduce inflammation, and increase energy levels. Add between 1 teaspoon and 1 tablespoon of coconut oil to your smoothie. Melt the oil via the microwave or stovetop first for easier incorporation.
Matcha Green Tea Powder
Enhance your calm with matcha powder. It contains the amino acid L-Theanine which induces relaxation without drowsiness, and boosts memory and concentration. Matcha powder is also full of antioxidants including the powerful EGCg — a catechin known to reduce cancer risk. Furthermore, matcha will give you an energy boost! It contains caffeine (more than a standard cup of tea, but less than coffee) and is said to increase endurance for up to 6 hours without the negative side effects typically associated with caffeine. Add 1 to 2 teaspoons of matcha powder to your smoothie for an extra boost!
Ginger has been used for thousands of years medicinally to alleviate pain and relieve nausea. It has powerful anti-inflammatory properties and may provide cold and flu relief. Fresh and ground ginger both have powerful health benefits, so you can use either in your smoothies! Try adding 1 tablespoon grated or minced fresh ginger, OR ¼ teaspoon ground ginger powder.
Apple Cider Vinegar
Apple cider vinegar offers a wealth of health benefits, plus a tangy taste! Rich in potassium, electrolytes, and amino acids, this vinegar is great for fitness. It helps to build muscles, counteract the buildup of lactic acid post workout, and energize the body. Apple cider vinegar also contains acetic acid, which is thought to aid with weight loss efforts. Add between 2 teaspoons and 2 tablespoons of apple cider vinegar to your smoothie. The bold vinegar flavor tends to pair well with green and citrus smoothies!
Pumpkin seeds are an excellent source of fiber and protein, helping to keep you feeling full and energized. They contain 12g of both fiber and protein per 1 cup serving. Pumpkin seeds are also high in stress relieving magnesium, immunity boosting zinc, and heart healthy omega-3 fatty acids. Feel good about adding these seeds to your smoothie — using 2-3 tablespoons. Need some inspiration? Try this green smoothie recipe using pumpkin seeds, peaches, and kale!
Ready to spice things up? Cayenne contains a compound called capsaicin that can help you accomplish your weight loss goals. Capsaicin is thought to boost your metabolism and reduce hunger. Additionally, cayenne has been shown to help with digestion, relieve migraines and joint pain, and help the body to detox. Try adding up to ¼ teaspoon cayenne to your smoothie. Start with less and add more if you can handle the heat!
High in protein and fiber, adding oats to your smoothie is a great way to fill you up! They are also a good source of minerals including manganese, magnesium, and iron. Add ¼ cup to ½ cup rolled oats to your smoothie and enjoy sustained energy for hours. We love enjoying oats paired with frozen banana, peanut butter, and Chocolate Svelte®!
Used for thousands of years as both a flavoring and medicinal herb, turmeric is the spice that gives curry its yellow color. It contains curcumin, which has powerful anti-inflammatory and antioxidant properties. Additionally, turmeric is believed to promote heart health, fight depression, detoxify the body, and prevent cancer. Try adding ¼ teaspoon to 1 teaspoon of turmeric to your smoothie.
Chocolate? Yes please! Raw cacao is incredibly rich in antioxidants which work to slow aging and protect the body from free radicals. It also is a wonderful way to satisfy your sweet tooth. If you need another reason to add cacao to your diet, here’s seven. Give your next smoothie a chocolatey boost by adding 1 to 2 tablespoons of cacao powder.
With all of these awesome add-ins we can’t wait to make our next smoothie! Make sure you follow Svelte® plant-based protein shakes on social media for more healthy tips and recipe inspiration.
Cheers to your health!
There is nothing better than sipping on a warm mug of hot chocolate during a cold winter day. The only bad thing? Feeling bloated and anticipating a sugar crash afterwards. Good news! Using Svelte® dairy-free Chocolate Protein Shakes you can make a deliciously creamy mug of cocoa packed with protein and low in sugar. Heat Svelte® Chocolate Protein Shakes up in the microwave using a microwave safe container in 30-second intervals or in a pot on the stove top over low/medium heat, stirring frequently. Looking for a flavorful twist? Try some of these healthy add-ins:
Peanut butter and chocolate is one of our all time favorite combos! Plus, peanut butter offers a wealth of nutrients, being a good source of protein, potassium, and magnesium.
Are you a peanut butter lover? To add some peanut goodness to your cocoa, dissolve ¼ cup peanut butter into a heated 11 oz. Svelte® Chocolate Protein Shake.
‘Tis the season for peppermint. Aside from being a wonderful holiday flavor, peppermint also helps to reduce stomach aches, relieve headaches, improve mental focus, and boost energy. Not to mention it leaves your breath minty fresh!
Enjoy the uplifting benefits of peppermint by adding 1 teaspoon peppermint extract to a hot 11 oz. Svelte® Chocolate Protein Shake.
In need of a serious pick-me-up? Try adding some espresso or strongly brewed coffee to your Svelte hot chocolate. Coffee boasts a number of health benefits and when combined with Svelte® Chocolate — you will be in mocha heaven!
An awesome way to start your day or sneak in an afternoon treat, try adding 1 shot espresso or ¼ cup strongly brewed coffee to your heated 11 oz. Svelte® Chocolate Protein Shake.
Caramel is one of our guilty pleasures, so it is no surprise we like adding it to our cocoa. Try making this vegan caramel sauce made with coconut milk and the sweetener of your choice.
Satisfy your sweet tooth by adding 1 tablespoon caramel sauce and a sprinkle of salt to a heated 11 oz. Svelte® Chocolate Protein Shake.
There is something about orange cocoa that just feels right during the holiday season. Plus the added vitamin C will help boost your immunity and ward off unwanted illnesses.
To enjoy an orange hot chocolate add ½ teaspoon orange zest and 1 ½ teaspoons orange juice to 11 oz. of heated Svelte® Chocolate Protein Shake.
Cinnamon and Cayenne
Bring on the spice! The delightful combination of cinnamon, cayenne, and chocolate makes for a mouth-watering snack. Cinnamon is a good source of antioxidants, contains anti-inflammatory properties, and promotes a healthy heart. Cayenne is known for aiding with digestion, relieving migraines and joint pains, and supporting weight loss. Paired together, these spices pack a healthy punch!
To spice your hot chocolate, add ¼ teaspoon cinnamon and a big pinch of cayenne to 11 oz. of heated Svelte® Chocolate Protein Shake.
Svelte® Chocolate Protein Shakes are vegan, gluten-free, and organic. Made with non-GMO soy milk, each shake contains 11g protein, 20% of your daily-recommended fiber, and just 6 grams of sugar per 11 oz. serving. These tasty shakes are great out of the fridge or heated as hot chocolate!
Find more Svelte® recipes here or follow @DrinkSvelte on Instagram for healthy tips and inspiration.
Are you all about the comfort foods during the cold winter months? Clean up your cooking this holiday season and stay on track with your health and fitness goals! There are a number of healthy swaps you can make while baking and cooking to increase the nutritional value and enhance the taste of your favorite comfort foods.
SWAP Butter with Banana or Avocado
Replace butter with healthy dairy-free alternatives in your favorite recipes! In particular, banana and avocado both make a great replacement for butter when making brownies or cookies. You can substitute bananas or avocados for butter directly, 1 cup for 1 cup. Expert bakers recommend that you also slightly increase the amount of wet ingredients in the recipe, as these substitutes don’t melt the same way as butter. This will reduce the saturated fat and boost the nutritional value of any recipe. If you are skeptical, try replacing just half the butter in your recipe to start.
SWAP Flour with Oats
Looking for a gluten-free alternative to flour? Depending on the recipe, ground oat flour can replace some or all of the flour required. This adds extra fiber and nutrients! Simply use a blender or food processor to turn dried oats into flour. It takes roughly 1 ¼ cups oats to make 1 cup of oat flour. In breads and cookies replace up to ¼ cup of white or wheat flour with an equal amount of oat flour. In other recipes substitute all of the flour using 1 ½ cups oat flour for one cup white or wheat flour.
Since oat flour doesn’t contain gluten like white and wheat flour, you may need to adjust ingredients to give baked goods the right texture. If a recipe requires baking powder, add an additional 2 ½ teaspoons per cup of oat flour. If yeast is needed, you will need to increase the amount used.
SWAP Milk with Svelte® French Vanilla Protein Shake
Svelte® vegan protein shakes not only make a great dairy-free replacement for milk in your baked goods, but also add a lightly sweet and delightful flavor. Try subbing Svelte® French Vanilla — or any flavor of Svelte® — in your baking using equal parts Svelte® to milk. Enjoy added protein, fiber and nutrients!
SWAP Sugar with Maple Syrup
When compared to white table sugar, maple syrup has a lower Glycemic Index, contains higher levels of beneficial nutrients, and heart healthy antioxidants. It is also a much more natural and unrefined product.
Use ¾ cup maple syrup in place of 1 cup sugar in recipes. Additionally, reduce the amount of other liquids used in the recipe by 3 tablespoons for every cup of maple syrup used. Baked goods with maple syrup will brown faster and you may want to consider reducing the oven baking temperature by 25 degrees Fahrenheit.
SWAP Rice with Cauliflower
Cauliflower is rich in antioxidants, vitamins and minerals, and is a known anti-inflammatory. Cauliflower rice is a breeze to whip up and makes a nutritious replacement for traditional rice in meals.
To turn cauliflower into rice, pulse cauliflower in a food processor until it resembles rice — 2-3 minutes. Sauté on the stove top over medium heat with cooking oil until tender. Enjoy!
SWAP Mayonnaise or Sour Cream with Plain Yogurt
Using plain yogurt instead of mayonnaise or sour cream in recipes will add probiotics, protein, and vitamin B12 while reducing saturated fats and calories. Any type of yogurt will work (cashew, coconut, Greek, etc.), but full fat plain varieties work best. Swap yogurt for mayonnaise or sour cream in equal proportions.
SWAP Noodles with Zoodles or Spaghetti Squash
Go gluten-free and swap pasta noodles with zucchini noodles or spaghetti squash! Zucchini is a good source of vitamin C and potassium. Using a spiralizer you can turn zucchini into noodles of varying sizes, also called zoodles. Zoodles are easily sautéed on the stovetop over medium heat for 5-7 minutes.
Spaghetti squash is high in fiber and low in calories. You can bake spaghetti squash to create thin spaghetti-like noodles — learn more here.
SWAP Cheese with Nutritional Yeast
There is a reason vegans turn to nutritional yeast when they are looking for a cheesy snack. While the name may not be the most appetizing, nutritional yeast is comparable to parmesan cheese in terms of texture and has a nutty, cheesy, and creamy taste. An incredible source of B vitamins, nutritional yeast makes a great addition to soups, salads, popcorn, and pasta.
SWAP Hot Cocoa with Svelte® Chocolate Protein Shake
Trade in the sugar and dairy of classic cocoa for fiber, protein, and energizing vitamin B12 using Svelte® Chocolate! Svelte® vegan protein shakes can be heated for a sweet and cozy anytime treat in the microwave or stove top. Stir frequently and heat over medium-low heat to desired temperature. Enjoy guilt-free and enjoy the extra boost!
SWAP Ice Cream with Bananas
We LOVE ice cream year round! Luckily, you can make nice cream with bananas that is just as delicious and creamy as the real thing. Plus, it is healthy enough to be eaten at any meal. To turn bananas into nice cream, simply freeze 2 ripe bananas, sliced and peeled. Add frozen bananas to a blender with 1-2 tablespoons Svelte® Vegan French Vanilla Protein Shake. Blend slowly until smooth. Freeze an additional 20 minutes. Top as you please and enjoy! For some extra variety try adding peanut butter or other fruit to the blender.
Frozen bananas also make a great base for milkshake-like smoothies!
SWAP Pies with Crisps
Pies are a great addition to any holiday spread, but can be incredibly high in sugar and fat. Try switching things up and make a crisp instead! Crisps taste like pie, but have way less crust involved. Plus, you can sneak healthy ingredients like oats, flaxseed, and coconut into the topping — get creative!
SWAP Pudding with Chia Seed Pudding
Turn your dessert into a healthy and nourishing dish without sacrificing on flavor! Instead of traditional pudding, try making chia seed pudding. Chia seeds are packed with healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. They act as a natural thickener when added to liquid, turning any healthy base into a pudding similar to tapioca. Find recipes for chia seed pudding on our Pinterest!
Whatever the swap, every little healthy change makes a difference! Try implementing these hacks throughout the winter to lighten your favorite dishes.
Crunched on time this holiday season? Svelte® plant-based protein shakes are here to help! With 11g protein, 20% of your daily-recommended fiber, and just 6g of sugar per bottle, Svelte® makes a convenient on-the-go meal replacement or snack.
Toast is trending and it is no secret why! You can add almost any toppings to toast to make it versatile, healthy and scrumptious. It can be eaten anytime of the day, and with gluten-free and vegan options nearly everyone can enjoy toast.
Savory and sweet, we’ve created some yummy plant-based combinations that pack a nutritious punch. Loaded with fresh fruits and veggies, these simple recipes are a great healthy way to nourish your body any time of day!
Toast with us:
Chocolate Hummus, Banana, Raspberry, and Chia Seed Toast
Fruity and fresh, this tasty toast combo will satisfy your sweet tooth guilt-free! First, make Svelte® Chocolate Hummus — find the recipe here.
Packed with protein, fiber, and low in sugar, Svelte® Chocolate Hummus (made with Svelte® Chocolate protein shake) makes a great base for your toast. Follow up with fresh banana slices and raspberries. This adds plenty of potassium, vitamin B6, and vitamin C for energy and immunity. Top it all off with chia seeds for added fiber and heart healthy omega-3 fatty acids.
Avocado, Radish, Red Pepper, and Lemon Toast
If you haven’t tried avocado toast yet, start here! There’s a reason it has taken the food world by storm, becoming a feature in many popular news articles and brunch menus. Not only are avocados paired with toast a smashing hit flavor wise, they are a fiber and protein powerhouse. Additionally, avocados are a good source of healthy fats that work to lower cholesterol. Radishes not only add some texture, but also contribute notable amounts of vitamin C, folate, and potassium. Including red pepper flakes might help to boost your metabolism as peppers contain capsaicin. Capsaicin is also thought to help reduce headaches and regulate blood sugar levels. A splash of lemon will keep your avocados from browning and add immunity boosting vitamin C.
Peanut Butter, Kiwi, and Coconut Toast
PBJ lovers, this one is for you! Try adding kiwi and coconut to your peanut butter toast for a fun twist on your classic peanut butter and jelly. Peanut butter is packed with protein making it a great spread to start with. In season now, kiwis and are a great source of vitamin C, boasting over 100% of the daily-recommended amount in just 1 fruit. Kiwis are also thought to promote healthy digestion and sleep. Finish things off with unsweetened shredded coconut for added fiber and manganese.
Sweet Potato, Cashew Yogurt, Walnuts, and Goji Berry Toast
This toast has it all! It is sweet, creamy, crunchy, tangy, and full of flavor. Start by cooking sweet potato. Sweet potatoes are an incredible source of vitamin A — with roughly 377% the daily-recommended amount per 1 cup serving. Once cooked, smash sweet potato as the base on the toast. Next, spread a healthy spoonful of yogurt. We used vanilla cashew yogurt. This adds probiotics and smooth creaminess to your toast. Create crunch with walnuts, which contribute omega-3 fatty acids and antioxidants to the mix. Dried goji berries are a complimentary sweet component. Goji berries are a superfruit rich in antioxidants, vitamin A, vitamin C, and iron. Finally, sprinkle with a dash of cinnamon for manganese and extra antioxidants — known for fighting inflammation.
Beet Hummus, Cucumber, Carrot, and Pumpkin Seed Toast
This colorful combination makes a delightful lunch or snack! Begin with beet hummus. High in potassium, vitamin B6, and fiber beet hummus will fill you up and boost your energy. Add cucumbers and shredded carrots for hydration, vitamin A, and vitamin K. This will help flush out toxins in the body and maintain a healthy heart. Raw pumpkin seeds are the final ingredient boasting nearly half the recommended daily amount of magnesium per ¼ cup serving. Magnesium helps to increase energy, maintain anxiety levels, treat insomnia, relieve sore muscles and headaches, and aid in a number of other crucial functions within the body. Pumpkin seeds are also a good source of zinc and omega-3 fatty acids.
Peach Jam, Pear, Almond Butter, Granola, and Almond Toast
First up on this toast is a delicious homemade white peach jam, but really any fruit spread should do! Aim for something low in added sugar. Next add fresh pear slices. Pear is a great source of fiber and vitamin C to keep you feeling full and fight illness. Add almond slivers and granola to the top for a satisfying crunch. Granola is a good source of fiber and iron, while almonds are filled with healthy fats, protein, and magnesium.
As you can see, there is a toast for any hour of the day. Start with these clean eating toast suggestions and then experiment on your own! With endless healthy add-ons, toast can be a great simple and affordable way to express creativity in the kitchen.
Thirsty from all that toast? Grab a Svelte® gluten-free protein shake! With 11 grams of soy protein, 20% of your daily-recommended fiber and just 6 grams of sugar Svelte® will keep you feeling satisfied for hours!
Looking for more yummy recipes? Follow Svelte® on Pinterest!