The Lotus Manifesto

Nourish Yourself From the Inside Out

Category: Beverages

Lavender Coconut Smoothie

This soothing and uplifting smoothie is a perfect way to start the day or fuel up as an afternoon snack.

This soothing and uplifting smoothie is a perfect way to start the day or fuel up as an afternoon snack.

Even though my Ayervedic friends would chide me for drinking cold beverages in the winter, I’ve been having a mad love affair with smoothies in the morning. They’re quick, easy, and versatile, and SO much fun to play around with. The most fun ingredients I’ve been experimenting with lately are essential oils.

Today’s smoothie called for lavender. Known as the “Swiss Army Knife” of essential oils, lavender has a myriad of benefits from easing tension and depression to soothing digestive issues. When ingested internally, lavender essential oil can boost your immune system while promoting healthy cell-generation. Did I mention it’s delicious? But don’t take my word for it. Try this:

Ingredients: (For 2 Servings)

2 cups coconut water

1 large handful shredded coconut

2 cups frozen blueberries

1 drop doTerra lavender essential oil

*Optional: 1 Scoop high-quality protein powder

Method:

Put all ingredients into a blender, and blend to smithereens. Divide between two glasses. Serve and enjoy!

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per 2-serving smoothie. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to purchase doTerra Essential Oils.

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Revitalize and Cleanse with Peppermint Water

Image

Add a drop or two of peppermint essential oil to your water to feel refreshed and cleanse your cells from head to toe!

Happy New Year! I’ve been traveling a lot and eating a lot of delicious (but heavy) food, so the mind and digestion have been more sluggish than usual. To fend off the afternoon sleepies and give my body a well-deserved sweep of toxins, I’ve been adding a couple of drops of doTerra Peppermint essential oil to cool or warm water and noticing a HUGE difference in how my mind and body feel. Give it a try next time you’re feeling slow in mind and body and let me know how it works for you.

Peppermint Digestive and Mind Booster:

1 cup luke warm or hot (not boiling) water

1-2 drops doTerra peppermint essential oil

*Mix ingredients and enjoy!

Benefits:

Peppermint Essential Oil: Peppermint oil is a natural analgesic, anti-inflammatory, anti-parasitic, antiseptic, anti-spasmodic, and stimulant. It can be used for its calming effect to relieve stress and tension and is also effective for relieving the headaches associated with stress, indigestion, upset, and migraines. Click here to purchase.

To purchase doTerra Peppermint or any other Essential Oils check out my website!

Banana Lime Spinach Smoothie

Cleanse, calm, and nourish your bod with this lean, green, smoothie.

Inspired by a recipe from joyfulbelly.com

How did your belly fare after this feastful (yes, that is a new word) holiday? Lighten the load on your digestive system with this smoothie. Bananas, coconut water, and cardamom are great to calm internal inflammation, while the lime and spinach lend to purification of the body. Tired of turkey but need the protein? Add a scoop of protein powder and stay sated for hours. Enjoy!

Ingredients:

1/2 Bananaa

1 Cup coconut water

1/4 Lime

Plus juice of 1/4-1/2 Lime

1/4 Tsp. Cardamom

*Optional: 1 Cup raw or steamed spinach

*Optional: 1 Scoop high-quality protein powder

Method:

Put all ingredients into a blender, and blend to smithereens.

Benefits:

Bananas: These nutritional powerhouses contain oodles of potassium and magnesium and are packed with vitamins B6 and C. They promote healthy bones and heart, and are an excellent source of dietary fiber.  See here for more health benefits and nutritional info.

Cardamom: This spice is an excellent source of iron and manganese, making it a rock star for blood and cellular regeneration. It also contains significant amounts of riboflavin, niacin, vitamin C, and can be used as an anti-spasmodic and digestive aid. Great for the belly AND the heart. See here for more health benefits and nutritional info.

Coconut Water: Coconut water is perfect for replenishing simple sugars, electrolytes, and minerals within the body. It contains cytokinins with significant anti-aging, anti-carcinogenic, and anti-thrombotic properties, and is very soothing to the digestive tract. But there’s so much more! See here for more health benefits and nutritional info.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Spinach: Spinach is a rich source of vitamin K (think blood builder/purifier!), vitamins A, C, B2 and B6, as well as manganese, folate, magnesium, iron, calcium, and potassium. Popeye apparently knew how to protect himself against inflammatory problems and oxidative stress-related issues, while promoting his cardiovascular and bone health. AND he got the girl! See here for more health benefits and nutritional info.

Stay Well Lemon Ginger Honey Tea

Ginger Tea

A tasty elixir to keep you healthy and warm this cold and flu season. Thank you, Molly Watson, for the lovely photo.

Feel a chill, stuffy nose, or sore throat coming on? Nip it in the bud with some homemade lemon ginger honey tea. Ginger is naturally heating, so will warm you from the core and help break up any chest congestion. The steam, honey, and ginger will help clear your sinuses, and the lemon, ginger, and honey will soothe a sore or scratchy throat. Add a drop of doTerra lemon essential oil for and extra boost to the immune system. Stay well and enjoy!

Ingredients

1-inch piece ginger root, peeled

1 large strip lemon rind, thoroughly washed

2-3 cups water

4 Tbs. cup honey, or more to taste

1 lemon, juiced

*Optional: Add 1 drop of doTerra Lemon essential oil for an added healthful kick!

Method

Slice the ginger into “coin” slices.

Heat the ginger, lemon rind, and water to a boil in small pot.

Allow to boil for 5-15 minutes.

Add lemon juice and honey to hot water and transfer to a tea pot or pour into mugs.

Happy Belly Tangerine Blueberry Smoothie

Introducing the “Happy Belly Tangerine and Blueberry Smoothie.” And of course my dog, Luna, stretching in the background. She knew there was a photo shoot afoot, and decided to steal the spotlight. Ham…

This week we have a plethora of greens in our farm share, so I decided to use them up via smoothie. In an effort to soothe my digestion (I’ve been misbehaving on the diet home front), I used some kefir (massive dose of probiotics!) as the base to promote healthy gut flora, with a splash of coconut water to calm any internal digestive inflammation. Top it off with an optional sprinkle of probiotic powder and two drops of tangerine essential oil, and voilá! You have a lightly sweet, tangy smoothie to soothe your digestion and keep you sated for hours to come.

On an interesting side note, there has been a recent uprising amongst the “green juice” and “green smoothie” community, wherein some folks claim that drinking such greens-laden beverages can be hazardous to your health. Their reasoning is that most greens are high in oxolates, which wouldn’t be a big deal except that in mass quantities (like every day forever) they can manifest into oxolate stones (think kidney stone…ow.). But when consumed in moderation (they are found in lots of foods including spinach, peanuts, peppercorns, etc.) are probably just fine…Not to mention that you are benefiting from the other nutrients found in said foods. So, jury is still out.

As always, do your own research. Don’t embrace a food fad until you know the basics. Probably anything (with the exception of crystal meth and elevator music) in moderation is just fine for your mind, body, and soul. Just don’t overdo it.

Happy smoothie-ing!

Ingredients:

1 Cup organic berry-flavored Kefir (or you can make your own, which I haven’t YET tried)

1 Splash coconut water

1 Large handful organic spinach

1/2 Cup organic blueberries

1-2 Drops doTerra Tangerine Essential Oil

*Optional: Can add a little sprinkle of additional probiotic powder, but ONLY if you have a good one. I like Jarrow-Dophilus.

*Note-if you don’t have kefir, add 1/2 cup yogurt, 1-2 pitted dates, and use 1 cup of coconut water instead.

Method:

Put all ingredients into the blender and blend to smithereens (1-2 minutes)

Benefits:

Blueberries: These berries should get their own cape. They are a superfood, packed with antioxidants that can help prevent cancer, meanwhile protecting your nervous system and brain health. They’re rich with manganese, and Vitamins K and C, and are also a good source of dietary fiber. See here for more health benefits and nutritional info.

Coconut Water: Coconut water is perfect for replenishing simple sugars, electrolytes, and minerals within the body. It contains cytokinins with significant anti-aging, anti-carcinogenic, and anti-thrombotic properties, and is very soothing to the digestive tract. But there’s so much more! See here for more health benefits and nutritional info.

Kefir: This fermented dairy beverage abounds with healthy probiotics to promote healthy gut flora, and is packed with protein, Vitamins A, B1, B2, B6, B12, and D, as well as folic acid. It’s also a good source of calcium, iron, and iodine. Some say that it is also easier for many to digest than regular cow’s milk. It’s tasty too! But be forewarned, the flavor is not for all palates. See here for more health benefits and nutritional info.

Spinach: Spinach is a rich source of vitamin K (think blood builder/purifier!), vitamins A, C, B2 and B6, as well as manganese, folate, magnesium, iron, calcium, and potassium. Popeye apparently knew how to protect himself against inflammatory problems and oxidative stress-related issues, while promoting his cardiovascular and bone health. AND he got the girl! See here for more health benefits and nutritional info.

Tangerine Essential Oil: DoTerra’s Tangerine Essential oil is an extremely powerful blood purifying agent, digestive aid, anti-septic, and relaxant. It can help improve blood circulation, and reduces internal inflammation. The neurological benefits abound as well. See here for a full description and uses for this amazing oil, and click here if you’re interested in purchasing any doTerra essential oils.

 

Recover, Baby…All the Cool Kids Are Doing It.

Recovery Shake

Me “recovering.” (But really, recovery drinks aren’t supposed to taste this freaking delish.)

So, everyone I know is “training” for something. My little town of Durango, CO, is notorious for breeding super athletes. And then, there’s everyone else who is just trying to catch up. Whatever category you happen to be in, recovery is crucial. And nutrition is one of the main pathways to post-workout recovery.

Below is a recipe for my personal favorite recovery drink which consists of fresh, local, raw milk (yes, it’s the nectar of the gods if you can get the good stuff from pasture-fed cows from a super clean and loving facility…thank you, James Ranch!), dates, nutmeg, and cinnamon. But you could skip the spices and add raw cacao instead for an extra muscle-recovering punch!

Due to its bioavailability, whey protein is thought by many fitness and nutrition experts to be one of (if not THE) best types of protein to build lean muscle and help your existing muscle to recover after a tough workout. If you can’t stomach milk, then this can be made with homemade almond or other nut/seed milk.

Happy exercising and recovering!

P.S. All of these measurements are “ish.” Play around with the ratios for your fave flave. (Or “favorite flavor” if you didn’t catch my drift.)

Ingredients:

1 1/2 cups raw, local (or organic) milk, or homemade almond or nut milk

1-2 pitted and/or dates (only need to soak beforehand if your blender isn’t psyched on blending hard items)

1 pinch cinnamon

1 pinch nutmeg

1-2 drops doTerra black pepper essential oil (THIS IS THE MAGICAL INGREDIENT!)

*Optional: 1 Tbs. raw cacao powder and/or 1 Tsp. organic vanilla extract

Method:

Put all ingredients into your blender and blend to smithereens (a minute or two). Should be frothy and delicious.

Try not to chug the whole thing in 2 gulps. (I dare you…)

Health Benefits:

Black Pepper Essential Oil: Black Pepper essential oil is great for your digestive system. It stimulates salivary glands and secretion of digestive juices meanwhile neutralizing gas formation in the intestinal tract. Also a great cleansing agent! Black pepper oil also increases circulation, reducing inflammation, and provides relief for arthritis and other muscle and joint discomforts. Great for athletes! See here for more. Click here if you’re interested in purchasing any doTerra essential oils.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Dates: Dates are rich with vitamins and minerals such as Vitamin A, calcium, iron, potassium, manganese, and copper. They are also high in other antioxidants such as beta carotene and lutein, which help protect and nourish our cells. But they’re high in sugar, so a dab’ll do ya. See here for more health benefits and nutritional information.

Cinnamon: Cinnamon has long been used as a medicine. It’s a good source of manganese and calcium. It also has anti-inflammatory properties and helps to lessen unwanted blood clotting. It also has strong anti-microbial properties and help control blood sugar. The list of the powerful spice’s benefits continue, so see here for more health benefits and nutritional information.

Nutmeg: Nutmeg has been used in traditional medicines as an anti-fungal, anti-depressant, aphrodisiac, digestive aid. It is also a good source of copper, potassium, calcium, manganese, iron, zinc, and magnesium, and B-complex vitamins including Vitamin C, folic acid, riboflavin, niacin, and Vitamin A. In small doses it’s great, but don’t overdo it! This powerful spice can be toxic if consumed in large amounts. See here for more health benefits and nutritional information.

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Watermelon Basil Agua Fresca

Watermelon Basil Agua Fresca

Delicately sweet with a little kick of basil, this take on agua fresca is thirst quenching and über tasty. Enjoy!

To show my appreciation to our landscapers, who have been working tirelessly for the last few weeks arranging boulders and moving the earth in our backyard, I whipped up a batch of this agua fresca. They were forced to retreat out of the rain by an afternoon cloudburst, so I presented them with this pink drink. Cooling, summery, and infused with my heartfelt thanks, they slurped each sip like the last few drops of the remaining summer. Hope you enjoy it too.

Ingredients:

8 cups watermelon (preferably seedless), cubed

2-1 cup fresh basil leaves (depending on how adventurous you’re feeling)

Juice of 1 lime

*OPTIONAL: Honey or agave to taste (if you like it sweeter, but if you have a totally ripe melon, there’s really no need.)

Method:

Place all the ingredients into a blender.

Puree until smooth.

Strain through a fine chinois.

Serve over ice and garnish with basil.

Health Benefits:

Watermelon: An excellent source of vitamins C and A, as well as beta-carotene and lycopene. All of these are powerful antioxidants which help neutralize free radicals in the body. See here for more health benefits and nutritional value.

Basil: Basil contains flavanoids called orientin and vicenin, which protect us at a cellular level. It also has anti-bacterial and anti-inflammatory properties. Basil is also high in vitamin K, so is great for our blood health. See here for more health benefits and nutritional information.