Hi, Friends.

I get it, grab-and-go options are a huge timesaver, but oftentimes store-bought bars aren’t the best option for you or your family. You can’t control what ingredients are used and they often come in all sorts of wasteful packaging products that add up in our landfills - and you are paying extra for those wasteful components.

Here is a great option that you can make at home and easily store and share with your family. You are in charge of what products you purchase for your ingredient list, and can adjust the recipe to suit your family's needs.

Below is a basic recipe to follow and adjust how you see fit. These are easy to make and delicious. It’s a tasty sweet and chewy snack with less sugar and sodium than most store-bought alternatives. Bonus: you can sneak in nutritious components like hemp hearts and flaxseed. I often make them on a Sunday to enjoy during the week.

Much love, Denise

Homemade & Healthier Snack Bars

Ingredients

• 1 cup dates, pitted

• 2 cups rolled oats

• 2 tablespoon hemp hearts

• 1 tablespoon flaxseed

• 1/4 cup peanut butter

• 1 tablespoon cocoa powder

• 1/2 teaspoon vanilla extract

• 1/4 teaspoon salt

• 1/4 cup raw, shelled, peanuts or roasted, salted

• 1/4 cup raisins

Instructions

Date Paste

• Bring 3/4 cup to a boil in a medium saucepan.

• Add dates and remove from heat. Allow dates to soak until plump and soft, about 20 minutes.

• Cool then transfer to blender or food processor and puree until smooth. Set aside.

Bar

• Preheat oven to 350 degrees. Line 8-inch square baking dish with parchment paper.

• In a medium bowl, combine all ingredients.

• Press firmly onto bottom of baking dish.

• Bake for 15 minutes.

• Cool and cut into squares

• Enjoy!

Starting your day with a warm blend of fresh lemon juice and cayenne pepper can aid with digestion before your morning meal and stimulate your circulatory system. Lemon stimulates the secretion of gastric juices and cayenne pepper aids in opening the capillaries and can help regulate blood sugar.

Lemons are packed with antioxidants and electrolytes (magnesium, potassium, and calcium), and they help neutralize the body’s pH by making it more alkaline. pH imbalance has been attributed to many health issues. I have included a pH scale chart I found online, but you can find more detailed diagrams if you do a quick search. I thought this chart was a beautiful visual representation and a great starting place.

It’s a good idea to buy non-irradiated cayenne pepper since irradiation can reduce health benefits.

Keep in mind that the acidic lemon can wear away my tooth enamel. Look into using a glass or reusable metal straw.

After waking up, you can warm your water up to slightly warmer than room temperature and juice half a lemon directly in the glass. Then top off with a few sprinkles of non-irradiated cayenne pepper: mix and drink. Then follow up with a nice glass of plain water and try to wait 15 minutes or so before eating breakfast.

Make sure to watch out for adding too much cayenne pepper; take it slow.

Hope this is a simple routine you might feel like adding to your day.

Note: if you are currently going through any medical treatments or take medications, it’s a good idea to talk to your doctor first before starting any new physical or diet changes.

Much love,

Denise

Or you can skip the cayenne pepper all together and go with a classic. :)

16 Health Benefits Of Drinking Warm Lemon Water (From Foodmatters.com)

1. Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies

2. Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial

3. It balances to maintain the pH levels in the body

4. Having warm lemon juice early in the morning helps flush out toxins

5. It aids digestion and encourages the production of bile

6. It is also a great source of citric acid, potassium, calcium, phosphorus, and magnesium

7. It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases

8. It helps reducing pain and inflammation in joints and knees as it dissolves uric acid

9. It helps cure the common cold

10. The potassium content in lemon helps nourish brain and nerve cells

11. It strengthens the liver by providing energy to the liver enzymes when they are too dilute

12. It helps balance the calcium and oxygen levels in the liver In case of heartburn, taking a glass of concentrated lemon juice can give relief

13. It is of immense benefit to the skin and it prevents the formation of wrinkles and acne

14. It helps maintain the health of the eyes and helps fight against eye problems

15. Aids in the production of digestive juices

16. Lemon juice helps replenish body salts especially after a strenuous workout session

Let’s connect on Pinterest!

Hey Friends!

I found a great recipe on Pinterest a few months back and have been making it over and over. It’s delicious and I felt was worth sharing with our community!

I have made this Ramen Soup at least 8 times since discovering it this last March. The first time I made it I stuck to the recipe, since, I’ve added organic chicken breasts cubed for a more hearty meal. I also use bone broth for it’s added health benefits. Of course, you can leave it vegetarian.

The hardest part of making this soup is simply the prep – chopping all the delicious and flavorful fresh garlic, shallots, and ginger. But If you can set aside a few minutes to just deep breathe and listen to some music you can make it a zen meditative moment in your day. Bringing it all together is simple and easy. BONUS: The blog includes a quick and easy video tutorial so you can just watch it – then get after it.

My husband LOVES this soup and asks me to make it for him all the time.

I hope you guys love it too!

Link to Recipe: The Forked Spoon

We would love to hear about your favorite healthy recipes and share them with our community. Please email us at malasfortatas@gmail.com if you want to share. Or if you’d like to join us by hosting a beading brunch or trunk show, click here.

Below are a couple of photos I took with my phone but of course The Forked Spoon has some beautiful photos of the final product plated (bowled?) :)

Health Benefits of Bone Broth, click here.

I also included two of our Fire Element Series Malas: Ember and Volcanic. I figured they would align well with “fire” from the ginger and chili flakes in this delicious soup. This might be a great recipe for “Kapha” Dosha Types “Choose foods that are light, warm, and spicy. Tea with dried ginger and lemon is a great pick-me-up for Kaphas. Avoid heavy oily and processed sugars, which are detrimental to Kaphas. Use lots of spices such as black pepper, ginger, cumin, chili and lots of bitter dark greens.” from Ayurveda & Dosha Types for Beginners. See link Below.

Curious about Ayurvedic Lifestyle, click here
5 Ways to Get Started in an Ayurvedic Lifestyle
Ayurveda & Dosha Types for Beginners

Cheers!

Denise