SWEET CORNER: RAW VEGAN CHOCOLATE COCONUT BITES!

Cookies no longer have to be a one size fits all type recipe! Instead, there are so many healthy twists on cookies that you don’t have to give up your sweet tooth to stay slim! A lover of sweets since I can remember my first piece of cake, so I know too well the same struggles of giving into to that sweet tooth too often. However, there are so many healthy ways to get grip on your sweet tooth and control those sugar cravings. I have learned through research and creativity certain foods can conquer those sugar cravings and also satisfy the sweet tooth. One food to remember when creating guilt free desserts is Medjool Dates ! They have so many nutritional benefits and these are:

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• Multiple Nutrients
• Fiber Rich
• Great Source of Potassium
• Rich in Cooper
• Provides Satisfaction (controls sugar cravings)
• Healthy Snack
• Regulates Blood Pressure
• Maintains Healthy Nervous System
• Combats Arteriosclerosis
• Anti-oxidant Properties

ZEN ON A PLATE'S RECIPE: RAW VEGAN CHOCOLATE COCONUT BITES 

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 INGREDIENTS

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 DRY INGREDIENTS

3 Table spoon of chips

3/4 C Gluten Free Oats

         one fourth of cup of coconut flakes

WET INGREDIENTS

9 Medjool dates (take out pits and if dates are dry soak or run in water until they are moist)

1 cup of Unsweetened Almond Milk or a 6 0z of 8 0z carton of almond milk

 1 Table Spoon of Coconut or Extra Virgin Olive oil

DIRECTIONS

In a food processor combine all dry ingredients.  Next, pulse the wet ingredients into mixture until well combined. Scoop 1 Tablespoon out roll into ball and put on a tray. Throw extra coconut flakes or chips on as desired before putting on tray.Refrigerate for 2 hours before serving. Eat two and save for the rest of the week to eat when you’re craving something sweet.

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                     Take out the pits and soak dates if they are not moist

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                        Put all the ingredients in the blender or food processer

*Please note if you’re using a blender like I did put in all ingredients and then put in almond milk last

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 Use a spoon to scoop out balls and place desired extra add ons like  dark chocolate chips and coconut flakes to add on to your balls

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 Make sure to have a tray on hand and leave enough space in between the ball around two to three fingers if they were placed together

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       Then take the tray and Refridgerate for at least two hours

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            Bon Appetit! Remember only have 1-3 sweets in modertation, and save the rest of the remainder of the week when you are getting a sugar craving.

Prep Time 15

Serves 10-11 Balls 

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

For more information go to www.zenonaplate.com

SUMMER FEVER: FALL IN LOVE AGAIN WITH THE BLUEBERRY!

The Blueberry, not only the King or Queen of Fruits, is the one fruit, we all have had a love affair with at one point! Blueberries, in the world of food porn is one of those fruits that gets our mouths watering and our taste buds salivating the minute we think about it, so much that we are practically destined to lust after this fruit from our toddler days, when the introduction of a blueberry muffin and decadent blueberry pie left our tummy wanting more! However,the world of health in 2015, yummy blueberry scones, blueberry tarts, creamy blueberry milkshakes, and of course my all time favorite blueberry crumb cake isn’t exactly creating fireworks for the perfect affair with this fruit! Luckily, I’m here to show you why and how to fall in love the healthy way with blueberries ultimately creating the best fireworks!

HIGH IN ANTIOXIDANTS

Blueberries contain antioxidants, which work to neutralize free radicals linked to the development of cancer, cardiovascular disease, and other age-related conditions. These little berries provide tasty yet healthy ways to be your best.

LOW IN FAT AND CALORIES

Blueberries are low in fat and about 80 calories per cup and almost fat-free. Also,   blueberries are loaded with fiber to keep you fuller longer. Just a handful can satisfy your daily fiber requirement.

PROMOTES BONE DEVELOPMENT

Blueberries are an excellent source of manganese, which plays an important part in bone development and converting carbohydrates and fats into energy.

DAILY DOSE OF VITAMIN C

Blueberries contain tons of vitamin C, which one serving gives you almost 25 percent of your daily value. Vitamin C helps collagen formation and also maintains healthy gums as well as a healthy immune system. Vitamin C is necessary for growth and development of tissues and aiding in wound healing. Vitamin C also decreases the potential for developing glaucoma, which refers to various eye conditions that damage the optic nerve.

IMPROVES HEART HEALTH

Cardiovascular is the leading cause of death in both men and women. High blood pressure, high blood sugar, and obesity are some of the common conditions that lead to increased risk of heart disease. Regular consumption of blueberries may reduce the risk of heart disease in women, due to their high content of anthocyanins. Anthocyanins are part of a sub-class of flavonoids, which may help to counter the buildup of plaque and improve cardiovascular health.

CANCER PREVENTION

Anthocyanins a major nutrient in blueberries give this fruit their blue color, improves heart health, and also attacks cancer-causing  radicals and possibly helping in blocking tumor cells from forming.

FIGHT UTI’s

Besides cranberries being the recommended choice to fight Urinary Tract Infections (UTIs), blueberries can help ward them off too. Like cranberries, blueberries contain substances that inhibit bacteria from binding to bladder tissue.

POWER YOUR BRAIN HEALTH  

Scientists have found that blueberries prevent memory loss as we age, and can reverse the onset of Alzheimers.

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Ingredients
1 bag Frozen blueberries- 1.5 cup serving
1 Plain almond yogurt- .5 cup
Packet of cashew butter- almond is optional if you don't like cashew
Unsweetened and milk-.5 cup
Add water or ice based on desired consistency
1 small to medium banana

Add all ingredients together start with the frozen first and then add all . Blend all ingredients and add ice or liquid based desired consistency. Have this #smoothie as a meal or split with someone as a snack .
The total calories are 411, protein is 8 -add protein powder if you want increase protein, fiber is 16, fat 16 , sugar is 37

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

www.zenonaplate.com

TRANSFORMATION SERIES : LIFE IN THE GOLDEN TUNNEL

Imagine a tunnel consisting of only golden light, warmth, harmony, happiness and pure energy that takes you to a higher level to be in the present moment void of any fears or past negative beliefs. This ideology of “The Golden Tunnel” is what we strive for as humans everyday.  I believe most of us don’t know how to get out of the dark tunnel of fear because of result of our environment that was programmed by our past experiences and sometimes our core negative thoughts which often times result into limitations that we put on ourselves. Ironically, now that it’s summer, warm weather and tons of sunlight tend to enlighten spirits all around, and bring even those who tend to isolate or are in bad spirits out of their shell. The sun’s golden rays do reflect externally how we all want to feel inside which is pure happiness, warmth, and harmony, although a majority of us  live on the border of darkness. This so called border of the dark tunnel is basing decisions and reactions  on internal fear, with a deep down struggle  of wanting to break through to the  “The Golden Tunnel.”  I truly believe that everyone in life goes through the dark tunnel at one point or another, and then the choice ultimately is in our hands to break through and dive into “The Golden Tunnel.”  This theme of the dark looming tunnel of fear is seen in everything from the media to most recently a blockbuster movie I saw this past weekend, Woman in Gold starring Helen Mirren and Ryan Reynolds.

This move inspired me to explore the concept of fear, and how we can either live our lives as a prisoner in a dark tunnel or emerge and move beyond into “The Golden Tunnel." The director paints a portrait of former holocaust survivor, Maria Altmann’s (Helen Mirren) living a serene life in LA in which she manages a high-end boutique. The movie opens up with her learning that that she may be the rightful owner of several high end paintings, one which was Gustav Klimt, a 1907 gold-spangled rendering of her aunt, Adele Bloch-Bauer. The simple act of reclaiming what was hers from her traumatic past reopens up past wounds of fear. A fear bigger than her soul can handle. A fear of confronting a country that she views with unexplainable terror that no one should live through. The man she convinces to help her , Randy Schoenberg (Ryan Reynolds), a corporate lawyer with a shaky resume but reputable degrees, and a famous family lineage.  Notably, the theme of fear is present throughout the whole entire movie from her flashbacks of escaping the Nazi’s, to her fear of leaving a familiar and comfortable life in Austria to the unknown in the USA, and to even her owns fears while growing up as a young women  not meeting her parent’s approval. After 60 years of leaving  country she use to call home, the wounds that never fully healed have resurfaced to be completely stitched up!  Initially going there she was so sick to her stomach at the thought of returning, refusing to even speak the language as they arrived aboard.  However, once she settled into her country, flashbacks of the past begin to emerge and she confronted good old “fear” by speaking publicly at an art restoration convention during her visit. Her fear propelled into a positive event  garnering more press and momentum for her voice and story to be heard, as well as shedding light on The Holocaust, an account never to be forgotten. As the movie progresses into her story of her famous battle to reclaiming past art that was rightfully hers, she begins to peel layers of her internal fears and is able to come to terms with the past by letting go of all those bad feelings  trapped inside all those years which allow her  to be finally free, a freedom of present moment and pure happiness.  I believe as humans we tend to cover up our fear with a bandage that never fully heals a hundred percent and prevents us from living life in  “The Golden Tunnel.” I know I'm always in the process of striving to be in "The Golden Tunnel" and here are tips that have helped me  push past the dark tunnel of fear and into a "golden one!"

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BELIEVE IN A HIGHER POWER

No matter what religion you practice or what you believe in, it’s so important that you believe in a higher power watching and protecting you. Once you have a higher power your idea of fear diminishes greatly and you can let go to know that you are being protected and to stop worrying about the outcomes and results going certain ways.

BE AWARE

The first part of overcoming anything especially fear is to be aware of your fears, and then identify which fears are causing chaos and preventing you from being happy.

FOCUS ON THE NOW

When you really focus the mind in the present moment and not on past ruminating thoughts, and accept what is rather than dwelling backwards this in turn creates positive thoughts that shape tomorrow.

APPLY EFT TECHNIQUES

Emotional Freedom Techniques help alleviate anxiety and fear inducing feelings. This technique allows you to use your fingertips to tap meridian points on your body while thinking of a fear you have and it alleviates and sometimes gets rid of the fear altogether. Please Google it and there are demonstrations on YouTube.

TRUST WITHIN YOUR GUT AND DON’T OVER ANALYZE

Often times fear paralyzes us so bad that we cannot make a simple decision on our own. Fear reaches out for many opinions and approvals and that’s when fear becomes crippling.  For decisions always trust your gut initially, because it will never lie.  Fear will disappear when you reach out less for approval and opinions and don’t over analyze your decision once it’s made.  I know this is harder than said, because I struggled with this for years, but the more I practice to trust myself the more empowered I feel and the more I chip away at that fear.

ACCEPT CHALLENGE

Accept challenge and difficulty as a part of life, and face it with a positive attitude rather than viewing yourself as a “victim” or feeling self-pity for what has happened.

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FACE YOUR EMOTIONS AND FEEL

Observe your emotions when facing fear and don’t resist them, but feel them and reprogram those thoughts with new ones that make you let go of those self defeating thoughts which create fear trapped inside.

WRITING

Writing is such a powerful tool in healing ourselves. Write down your emotions in a journal tied to your deepest fears and have a plan in overcoming these fears whether it’s therapy, hypnosis, entering a support group, or just talking to a life coach you can choose the best route for you!

GET COMFORTABLE WITH UNCOMFORTABLE

No matter how uncomfortable you feel with dealing with pain from your past, sadness, or anger, learn how to sit and feel these emotions without using anything to numb those feelings. Learning how to be uncomfortable with uncomfortable feelings from the past or embracing new changes in the present gets better with practice. It’s literally an art of being able to deal with uncomfortable feelings and then adapt and learn to let go to create a better tomorrow.

CELEBRATE YOURSELF!

Forget that you learned that celebrating your victories is bragging and egotistical because it’s not! You have every right to be proud of who you are and anything you do! Whether it’s a small accomplishment like going to the gym, or stopping smoking for a week, or even starting a blog –lol it’s important that you are your biggest fan and give yourself credit for all of your victories whether it’s small to big!

DIVE IN

Whatever fear you have you need to dive right in and face it. Often times our fears may be bigger than we can handle by ourselves and if this is the case, this calls for professional help like a counselor, therapist, or a 12 step program to help you over overcome this.

DON’T BE ASHAMED OR EMBARASSED

The biggest reason people live in fear is that they feel shame, embarrassment, and care more what people think than getting the proper help to get out of the dark tunnel.  Don’t ever be ashamed or embarrassed of who you are or what you have gone through because the more you own up to and embrace it the more freedom you will have from your fears.

VIEW LIFE WITH THE GLASS HALF FULL APPROACH

Learning how to be happy and deal with fear is all in your thoughts and perspective. Being grateful for what you have and focusing on the positive rather than constantly comparing yourself and focusing on what you don’t have is going to rewire your brain automatically. Learning how to view most negative situations with the glass half full approach will lessen your fear and view of negativity, which then creates happiness.

SURRENDER

This is one reason why I am a big believer in yoga and make it part of my weekly routine. Yoga and transcendental meditation is the foundation of the concept of surrendering. When one doesn’t surrender to reality is when one experiences more fear. Being able to surrender to a higher power and let go to what is going is when life really starts. Without having expectations or trying to control others or outcomes is when your fear lessens.

SELF CARE

It’s so important to not forget about yourself and meet your needs first. Make yourself a priority and do self care and that comes down to making your happiness number one. Taking care of yourself through a healthy diet of eating clean, exercising, following your passions, and doing things for you! When your content with yourself is when everything else flows in life.

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DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

GARDEN OF EDEN: SUMMER’S MOST UNFORBIDDEN FRUIT

Melts in your mouth not in your hand…hmm sounds like M&M’s but it’s sweet, and unlike M&M’s it’s sour, juicy, and still melts in your mouth without added calories and sugar! Raspberries are the key to the garden of health this summer. Perhaps, summer’s most unforbidden fruit and for so many reasons!  Read on to find out why you need to make this unforbidden fruit the biggest talk of your life, not to mention in your town too!

PROMOTES WEIGHTLOSS 

Raspberries are a great food because they are low in fat and  calories, and high in fiber content, which make them a great choice be included in your diet. Raspberries make you feel fuller due to it’s high fiber. High-fiber foods take longer to digest which then take longer to release in the blood stream.

PREVENTS AND REDUCES CANCER

The high levels of antioxidants in raspberries make it an amazing food choice in fighting cancer. The antioxidants help protect cells from the damage caused by unstable molecules known as free radicals. Raspberries also contain ellagic acid that is said to be an anti-carcinogenic compound. Current research has indicated that raspberries may have cancer protection properties concluding that raspberries have the potential to obstruct cancer cell proliferation and tumor development in different parts of the body, including the colon.

PROMOTES A HEALTHY HEART

 The potassium content in the berries aid in a healthy heart beat and blood pressure. Raspberries also contain a significant amount of other minerals like, manganese, copper and iron. Copper is essential for production of red blood cells and iron and folate which reduce anemia risk.

INCREASES FERTILITY

Based of recent research, eating raspberries can help enhance fertility in both men and women. The high levels of Vitamin C and magnesium are very much essential for male and female fertility. The antioxidants help protect sperm, promote conception and reduce the risk of miscarriage.

DECREASES SYMPTOMS OF AGING

The antioxidants in raspberries slow the aging process by neutralizing free radicals in the body. Anthocyanins, the flavonoids that give red raspberries their color provide that radiant glow to your skin. They stimulate collagen production enhancing one’s complexion. Anthocyanins also help fight against fungi and bacteria.

BEAT THE BLUES

Raspberries Help fight depression and other mood disorders. The fruit is a rich source of Vitamin B and Folic acid. A handful of raspberries can instantly change your mood

PREVENTS MACULAR DEGENERATION

Health experts say three servings of raspberries per day can be a natural remedy for macular degeneration. Macular degeneration is an age-related medical condition that affects your vision.

PROMOTES LONGEVITY

Raspberries are the ideal fruit in that they have high amounts of vitamin C, riboflavin, folate, magnesium, manganese, niacin, potassium and copper.  Raspberries are full of phytonutrients and in traditional nutrients, primarily in antioxidants and B vitamin categories.

BUILDS A STRONGER IMMUNE SYSTEM

Raspberries are super rich in antioxidants as well phytonutrients. These elements reinforcea healthy immune system and help your body to fight off disease.

*NUTRITIONAL INFORMATION

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Red Raspberries are very high in dietary fiber. Up to 20 percent of their total weight is made up of fiber. They're also a good source of vitamin C, B vitamins, folic acid, manganese, copper, magnesium and iron. One cup of red raspberries provides half the recommended daily allowance of vitamin C, 60 percent of the RDA for manganese and 33 percent of the RDA for fiber. Eating a cup of red raspberries will provide you with all this nutritional value and you will only be consuming 60 calories.

ZEN ON A PLATE'S RECOMMENDED RECIPE FOR RASPBERRIES  

(GLUTEN FREE, VEGAN)

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Ingredients

Medium banana- slice it up

Frozen kale bag- use cup in half or had the bag

Frozen raspberries-any brand use a one cup or a serving

Unsweetened almond or coconut milk- half a cup

Plant protein mix -hemp pro 70 any should be fine

Directions (See picture as reference): Pour the frozen ingredients in first and then the milk and blend. Add desired amount water to make it blend and break down the frozen food faster. Once all blended add the protein powder in last and then blend again it yields two servings. Which a serving is estimated around a cup in half to drink.

nutrition information for the above ingredients and you can divide total in half to split with someone if you opt to have more as a light snack

Total calories: 369, 10.9 grams of fiber, protein 27 grams, 23 grams of natural sugar, and 6.3 grams of fat 

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

For more information go to www.zenonaplate.com