My Favorite Smoothie Recipe of the Summer

One of my favorite summer memories growing up was when my sisters and I would pick raspberries in our backyard.

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Okay those are strawberries on my jumper… close enough.

Whether my mom made a recipe with what we gathered or we ate them straight out of the bucket, they were always one of my favorite summer foods. Needless to say, raspberries are nostalgic for me AND something I love to incorporate into recipes in the summer. If you’ve been following my Instagram you know that this summer I have have done my fair share of experimenting with different smoothie recipes, and as my time seems to diminish (thanks to moving, traveling, working, living, breathing…) along with our warmdays, I wanted to document my favorite and most simple smoothie recipe that anyone can whip up quickly.

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I partnered up with Driscoll’s on this recipe to share this recipe with you guys, which only made perfect sense as they focus on organic produce – which I love, AND they have a couple exciting giveaway opportunities I know I would want to take advantage of! More on that below. In the meantime here is the recipe:

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What I like about this recipe is that it really fills you up and keeps you full. Thanks to the fat from the avocado, it is really creamy and satisfying, while the berries are naturally sweet and have fiber that help you feel full, and the protein powder is great for breakfast or post-workout.20914319_10156162654116393_431640053012525581_n

Ingredients:

1/2 cup fresh Driscoll’s raspberries

1 cup Almond milk

1 scoop of protein powder

Handful of mixed greens

1/2 avocado

sprinkle cacao nibs

ice to desired consistency

Directions:

Blend all ingredients together in a blender and top with cacao nibs! Easy as that. I hope you guys enjoy this recipe and feel free to mix it and add other fruit or sprinkle in other superfoods like flax or hemp seeds.      

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Now onto the giveaways!

Visit http://www.berrytogether.com to enter for a chance to win the top prize of an all-expense paid trip to Madden’s on Gull Lake or be one of four two win Driscoll’s berries for a YEAR! 

Be sure to tag me on Instagram if you try this recipe and definitely if you alter it in anyway, I want to see what you come up with!

Coconut Sea-Salt Collagen Balls

Coconut Sea Salt + Chocolate Chip Fat Balls Recipe with Vital Proteins Collagen Peptides.

I’m so excited to share this quick and easy recipe! These coconut ‘fat balls’ are super simple to make, no baking required, low in sugar, and sooooo delicious. They are also so versatile, I had a hard time figuring out what to name them. With coconut, vanilla, sea salt, chocolate chips, collagen, etc. they are delicious on their own, or you can get creative and add coco powder, chocolate chips, nuts, etc.
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I love adding the Vital Proteins Collagen Peptides – Buy Here!into this recipe because it adds protein with no change in taste and the benefits of collagen are endless, and especially great for hair, nail, and skin quality. Many of us lack collagen in our modern diets so it’s nice to sneak it in whenever possible!
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Thank you to my mama for the original recipe! A couple weeks ago she had me blindly try Hail Merry Caramel Sea Salt macaroons and this recipe that she had made. They were both delicious but I could really tell a difference in taste with her homemade recipe, and knew I had to share it. Since then my boyfriend and I have made it a couple of times in less than 10 minutes (he LOVES them too), in fact this last Sunday before Game of Thrones we whipped some out last minute and even doubled the recipe in 10-15 minutes, even with taking these pictures in between.
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I’ve already shared the recipe with a couple of friends who have made them for bridal parties, brunches, or just to have on hand for themselves, and everyone just loves them, even with being low sugar, low carb, high(er) in healthy fats, refined sugar free, dairy free, gluten free… the list could go on and on, so here’s the recipe!

Recipe info:

  • Makes about 24 small to medium size balls – very easy to double or triple.
  • There are only about 4 grams of sugar per ball.

Ingredients:

dsc00676.jpgIngredients spread.

Dry:
1 cup almond flour
1/8 cup maple sugar
1/3 cup shredded coconut
1/4 cup coconut sugar
1/2 tsp sea salt
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Dry ingredients.
Wet:
1/3 cup coconut oil
1/2 tsp vanilla extract
Optional (but recommended!):
2-3 scoops of collagen or protein powder of choice

Dark chocolate chips- 2-3 chips per ball or more!

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I used 63% dark chocolate chips

Directions:

Simply add dry ingredients in a bowl, mix, then add wet ingredients, mix everything together and roll into balls! I would recommend storing in the fridge and enjoying within a week or in the freezer for a longer period of time.
DSC00720The finished product!
I hope you liked this quick recipe as much as I do. Tag me in your pictures on Facebook or Instagram so I can see your creations!
xox Saucey

3 Healthy Summer Starbucks Drinks (Including two ‘Pink Drinks’!)

The Starbucks ‘pink drink’ is blowing up the internet this summer. Understandably, as the it is super photogenic and probably tastes like candy, considering its packed with sugar.

The good news is if you want something just as pretty without all the sugar, you can have your pink tea and drink it too!

I usually love making my coffee at home so I can add adaptogens and other ingredients that I love, but whether I’m getting coffee with a friend or in the mood for one of these drinks, its nice to have a couple different (relatively) healthy Starbucks orders up my sleeve.

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A healthier Starbucks “pink drink” which I will share more about below!

In the last couple of years Starbucks has made an effort to include alternative milk options that are non-dairy and non-soy, which is great if you are like me and try to steer clear of those ingredients most of the time.

I did some snooping around on the internet and found the ingredient lists for both their coconut milk and almond milk, which are the two milk bases I order in my drinks at Starbucks.

I found that the almond milk has a better ingredient list than the coconut milk, as it does not have carrageenan in it. The majority of the time I try to avoid products with carrageenan in it as it is thought to be inflammatory to the body and it’s effects are not yet fully known, and I don’t know about you but I don’t want to be a part of an experiment. 😳🙊🙅🏼 In addition, there is also sugar and some other processed ingredients in these lists. Here are the ingredients for each:

Almond milk ingredients: Almond milk (filtered water, almonds), sugar, tricalcium phosphate, sunflower lecithin, sea salt, xanthan gum, guar gum, vitamin A palmitate, and vitamin D2 (ergocalciferol).

Coconut milk ingredients: Water, coconut cream, cane sugar, tricalcium phosphate, coconut water concentrate, natural flavors, sea salt, carrageenan, gellan gum, corn dextrin, xanthan gum, guar gum, vitamin A palmitate, vitamin d2.

When you realize that all you need for almond milk is almonds and water and coconuts and water for coconut milk, you can see how these ingredients are not super clean and are things I personally try to avoid consuming on the reg. You could opt to bring/use your own creamer or almond milk if you wanted. That being said, I think it is just good to be aware of these things and then make decisions! I try not to get hung up on it and just have it once in a while.

Here are my 3 favorite healthier summer Starbucks drinks and how to order them:

  1. When you need a kick in the face ☕️💥

    How to order: Cold brew with almond milk. Easy! If you didn’t get your eight hours or want a preworkout pick me up, order this. Cold brew is intense, and I legit can’t drink this after 12:00 in the afternoon because I will not be able to fall asleep at night. Granted, I am sensitive to caffeine, but still, just a heads up. Cold brew to me tastes better and more smooth than coffee and the splash of almond milk makes it creamy and adds a little sweetness to it. The only macro nutrients/calories in this come from the splash of almond milk which should be under 50 calories. You could of course not add any almond milk it would be 0 calories, and pure caffeine.

2. When you want to say “this tastes like a strawberry milkshake” 

The first time we tried this my sister actually that. This order is a little longer so I would copy and paste it into your notes in your phone to help you order it: unsweetened passion tango tea with coconut milk and no sweetener. I first saw this pink Starbucks drink on Brittany Dawn Fitness Instagram account and had to try it for myself, and this is definitely a good one to know about when you want something light and not so coffee-like, especially for the summer. The unsweetened iced tea has 0 calories so again here the only calories come from the coconut milk, so it should be somewhere under 30, depending on how much your barista puts in there. You could add your own stevia if you want it more sweet as well!

Here it is again: Venti unsweetened passion tango tea with coconut milk and no sweetener.

3. When you want the Starbucks ‘pink drink’ above but are doing Whole30 and have to settle 

Or not, this good regardless. I am in the middle of doing a Whole30 so the Starbucks coconut milk is not an option for about 25 more days, so I’ve simply been ordering an unsweetened passion tango tea, iced, with no sweetener. Does the trick!

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I hope these quick ideas of healthier alternatives you can order at Starbucks are helpful for when you are on the go or just want something different! Let me know in the comments what your favorite drink to order is and tag me in your drinks if you post them on Instagram or Facebook.

Thanks for reading, Saucey. xo

Supercharged Bulletproof Coffee Recipe

Ah, Bulletproof Coffee. If you haven’t heard of it yet, it’s about time. BP coffee is all the rage, and for good reason, but what exactly is it and why should you drink it?

Technically speaking, Bullet Proof is both a brand, founded by Dave Asprey, which sells everything from coffee to bio-hacking tools, as well as a specific coffee recipe. But to un-complicate it for you, the term “bulletproof coffee” is used loosely to describe basically any combination of coffee blended with fat. And it’s awesome. 

In this post I am going to drill down and simplify every ingredient that goes into my recipe to make it simple and easy to understand!

An overview of everything that goes into my supercharged bullet proof coffee.

Before I go any further I should add that I am not a nutritionist, I am certified in a total of 0 health courses, and I think everyone should just do what feels good for them. My accreditation in this topic is as strong only as the fact that I have read all of Dave Asprey’s books, seen him talk live and chuck bottles of Brain Octane Oil at a crowd of people at PaleoFX 2017 (it happened), and have drank the stuff for years now. That being said, for this post and all of my future health related posts, I am simply sharing what I have found through research, trial and error and lots of cups of coffee. 😊

I digress…

I started drinking bulletproof coffee about 2 years ago. My first recipe was simply any black coffee, almond milk, and coconut oil, and I will give you guys the most basic, super simple recipe that absolutely does the trick, below. BUT, I also wanted to share my extra, supercharged bulletproof latte recipe as well, to show you just how over the top you can get with your morning joe (LOL) and inspire you to get creative with it. My recipe changes all the time, but this is the one I go to most commonly.


How I feel after supercharged bulletproof coffee… #boujee

Okay, so why the butter in your coffee?

You can do a quick google search and get as science-y or bio-hacky as you like, but for me, bulletproof coffee makes me feel really good and keeps me full all morning. It slows the release of caffeine in your system so you don’t feel the anxious, jittery feeling and crash that can come with caffeine. Plus, its quick and easy with little to no clean up, I can drink it while I’m working or driving, and I get to pack in a bunch of extra nutrients that I wouldn’t normally get otherwise. While I could do a separate blog post on each of these ingredients below (nerd), I’ll give you the fly-over of each and explain why I include them in my coffee.

Benefits of each ingredient in a basic bulletproof coffee recipe:

Why Bulletproof Coffee: I use the Bullet Proof brand black coffee created by Dave Asprey. It is mold and toxin free and is the best source of coffee I have found. Yes, mold and toxins. In your coffee. Its common  and it can give me brain fog, so I go for the BP brand coffee when I can because I know the source and that it is clean. (For more information on this super sexy topic of mold and toxins, you can read here https://blog.bulletproof.com/why-mycotoxins-are-kryptonite/).

I use the K-cups because it is easy and I am a one cup kind of gal most days, but you can buy the coffee in any form.
 Why Brain Octane Oil: The name makes it sound intense, but put simply Brain Octane oil is found in small quantities in coconut oil, and helps enhance mental and physical energy. How? As soon as you consume it it is rapidly absorbed in the body as a source for fuel and helps increase the ketone levels in your body. More about ketones/ ketosis in another post….

Read more on Brain Octane oil here

Alternatively, you can use coconut oil. Its high in healthy fats, makes your coffee frothy, and does the trick too. Plus you probably have it already!

Why ghee: Ghee is just clarified butter that preserves the best parts of the butter, meaning it is high in vitamins and works for people with casein or lactose sensitives, like me! It’s also great for digestion and fighting inflammation.

That’s it! That’s all you need for the basic BP coffee recipe. Now on to the over the top stuff…

Benefits of each ingredient in my extra, supercharged bulletproof coffee recipe:

Why Collagen: Collagen turns you into a mermaid. Just kidding, but basically. It really does change your hair, skin and nails, and helps them grow and become glowier (not a word). It doesn’t grow you a fin but it helps you out with pretty much every other good quality I imagine a mermaid to have. I have been using it for about 6-9 months and I have noticed such a difference both inside and outside, as it also helps with digestion as well. Most of us are missing collagen in our modern diet, so I find it worthwhile to add it in. Plus it has zero taste and it is high in protein. I was not joking when I said it is the bomb!

I use this brand


Why Ashwaganda: Have you heard of apoptogenic herbs? I just started reading and trying them this year and I am hooked on phonics. More to come on that, but all you need to know for now is that Ashwaganda falls into this family and it helps manage stress and hormone levels in the body, which has endless benefits.

I use this brand Ashwaganda

Why Cinnamon: Cinnamon is like that kid you kind of knew from school when you were little that you run into when you’re and adult and you start talking to them and realize how cool they are and wonder why you were never best friends.  Following? Okay, what I’m trying to say is that cinnamon is a common spice that is overlooked for its health benefits. Cinnamon not only makes recipes sweet without adding sugar, but it also helps stabilize blood sugar, is anti-inflammatory, and has a long list of other health benefits. Read more here if you want to get more acquainted.

Why Almond Milk: In my opinion, almond milk doesn’t have a ton of health benefits. It’s just a great substitute for dairy as I am intolerant, and it makes the coffee into more of a latte by creating foam. It adds a vanilla-y taste as well which is nice. I use Califia farms unsweetened vanilla or whatever other flavor I have in my fridge.

For basic bulletproof coffee, ingredients and directions:

Basic Bulletproof Coffee Ingredients:

1 cup of black coffee

1 teaspoon to 1 tablespoon of Brain Octane Oil or coconut oil (start with 1 teaspoon and work your way up to ease your digestion into it. Just trust me on this one.)

1 teaspoon of ghee

Basic Bulletproof Coffee Directions:

Brew coffee and pour into blender cup

Add Brain Octane Oil (or coconut oil)

Add ghee

Blend for 30 seconds.

You should see a foamy/frothy top form. Yep it’s that simple. Pour into a mug or thermos and enjoy!

Supercharged Bulletproof Coffee ingredients and directions:

Ingredients:

All ingredients listed in the basic recipe above, plus:

1 scoop of Vital Proteins Collagen Peptides

1 teaspoon of ashwaganda

½ teaspoon of cinnamon

1 splash of almond milk

Supercharged Bulletproof Coffee Directions:

Heat almond milk however you prefer (microwave, stove top) and pour into blender cup

Brew coffee and pour into blender cup

Add Brain Octane Oil (or coconut oil), ghee, cinnamon, collagen, and ashwaganda

Blend for 30 seconds. You should see a foamy/frothy top form. Pour into a mug or thermos and enjoy!

Lately, I have been pouring mine into a thermos and drinking it throughout the morning. It is so full of good stuff, it’s basically my breakfast and really keeps me full until lunch or a mid-morning snack.


I hope you like this recipe and have fun trying different combinations and seeing what you like! Please comment below with any questions as well as recipe combos you come up with. If you do make the recipe, tag me on Instagram or Facebook with your pictures!

Enjoy xo Sauce

Quick And Healthy Cookie Dough


Quick AND healthy cookie dough? Twist my arm!

This recipe is gluten, dairy, and soy free, lower sugar and carb, and higher protein and fat. Is the main ingredient air? No. Magic? Maybe.


If you are like me you would rather save the whole baking part of baking cookies and just go straight for the dough. I’ve tried a lot of different gluten free and dairy free cookie dough recipes, but they all turned out too chalky, dry, or flavorless. After tweaking the recipe and trying different combinations, this is the best recipe I’ve come up with to date!

This healthier option for cookie dough can be eaten alone, mixed in with other desserts like ice cream sundaes, or used in whatever other way your imagination takes you! This recipe doubles well if you are preparing it for a party…or for yourself.

Enjoy and share your photos with me on social media! xo

Cookie dough recipe:

Total Time: 15 minutes  Yield: about 15 cookie-sized servings 

Ingredients:

2 cups blanched almond flour
1/2 teaspoon baking soda
1 pinch of sea salt
1/4 cup coconut oil (solid but soft)
1 Tablespoon of honey
2 Tablespoons ghee
4 Tablespoon almond butter
2 teaspoon pure vanilla extract
Dark chocolate chips to your hearts content (I did about half of a bag of an Enjoy Life regular size dark chocolate chips)
stevia to taste, if additional sweetener is needed
Almond milk to consistency you prefer (I use Califia Farms unsweetened vanilla)

Directions:

Simply mix the dry ingredients together in medium sized bowl. Then, combine the wet ingredients in smaller bowl. Pour the wet ingredients in with the dry and mix well, adding almond milk until ideal consistency is reach.



Roll into cookie dough-sized balls, put in mini mason jars as shown, or get creative serving however you like. Stick the dough in the fridge, wait for it to cool and harden a bit. Devour 😋

Comment below and tag me on Instagram if you try this recipe and PLEASE let me know of of any recipes you would like a healthy alternative for!