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I am in love with beets lately! The dark red color gives it so many enriching health properties, so I made a quick salad that makes it easy to get an extra serving of beets.

This salad would also taste good with this orange-berry dressing recipe! Also, I bought these beets already cooked in a air-tight package from Costco-much easier to use than raw beets.

Health Benefits:

Beets: The rich red color of beets shows the wonderful antioxidant content that helps the body fight free radicals. They contain betaine, the same substance that is used in certain treatments of depression. It also contains L tryptophan, which relaxes the mind and creates a sense of well-being, and they can lower your blood pressure.

Orange: The common benefit of this citrus, vitamin C, helps prevent cold and flu viruses. They are also good sources of beta-carotene, vitamin A and B, pectin, and potassium. An orange contains over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumour and blood clot inhibiting properties.

Kale: This leafy green contains a whole host of nutrients to keep you healthy. One cup of kale contains 5 grams of fiber, 15%  daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. It is also a great source of calcium, much better than any dairy product.

Avocado: Avocados are high in monounsaturated fats that help the skin stay clear and protect your brain. It is also a good source of the carotenoid lutein. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases. Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Quinoa: A superfood grain full of protein (8g protein per 1 cup), vitamins and minerals. High in manganese, magnesium, iron, phosphorous, and fiber.

This is my very first recipe video that I am so excited to share on my site with special thanks to my collaborators for making this possible!

Collaborators: Kelsie Abolt, Tracy Dennis, Erin Sutherland

Music: Casey Dennis

This is also my all-time favorite smoothie recipe! It has tons of superfoods to give you nutrients all day long. I’m so obsessed with it that I’ve had it for breakfast every morning for the past two weeks. Obsessive? Maybe, but it’s just that good!

Sometimes I’ll mix it up and swap out the almond milk for coconut water or add a scoop of protein powder if I’m in the mood. The avocado makes it extra thick and creamy-perfect for layering toppings and making it into an art project worthy of intagram. I also love the smoothie bowl concept because I like eating smoothies with a spoon and getting the extra crunch on top from granola, cacao nibs, or anything your heart desires!

Breakfast is my favorite time to make this because I am such a chocoholic, and it keeps me full and energized for the day without weighing me down. I’ve been in the habit of getting up and doing some yoga first-thing and then making one of these smoothie bowls. I found a new yoga youtube channel I love from Heather called Yoga with Adriene. I especially love her “yoga for weight loss” series if you are looking for some strengthening yoga workouts from home. Now that the weather is getting nicer I’ll take my matt and laptop to the local park and do some sun salutations outside!

Health Benefits:

This smoothie has so many great nutrients in it making it a complete meal! One serving has 7 grams of fiber, 100% your daily value of vitamin A, vitamin C, calcium, potassium, and even some iron. This doesn’t even include all the great healthy toppings you add to it!

• Banana: Rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. It also contains tryptophan to help relax you and lift your spirits!
• Chocolate: Click Here for a post I wrote about the benefits of chocolate.
• Avocado: Avocados are high in monounsaturated fats that help the skin stay clear and protect your brain. It is also a good source of the carotenoid lutein. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases. Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.
• Pumpkin: One cup of pumpkin has 7 grams fiber, 2650 IU Vitamin A, 564 mg potassium. It also boasts a truckload of antioxidants like Alpha-carotene and Beta-carotene.
• Dates: A laxative food with a high-fiber content, so it can help those suffering from constipation. They are digested quite easily and are great for when you need quick energy. Also, regular consumption of dates has been found to help the growth of friendly bacteria in the intestines.
• Kale: This leafy green contains a whole host of nutrients to keep you healthy. One cup of kale contains 5 grams of fiber, 15%  daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. It is also a great source of calcium, much better than any dairy product.

Everyone always tells me: eating healthy is impossible on a budget!

I am very blessed to have never been hungry and to always have food on the table when I need it. As a college student, though, I am always looking for ways to eat healthy on a budget. I took part in the SNAP Hunger Challenge to see if I could survive off of $4.50 a day, $31.50 a week, and here’s what I ate:

Was it easy?

It really wasn’t that bad, but I only did the challenge for a week. Eating out would be almost impossible on this budget; and while I don’t eat out at restaurants too often, I do like the occasional treat. One dinner and a drink at some of my favorite restaurants would practically blow the whole week’s budget (or at least half). However, it is definitely do-able to eat healthy on about $30 a week. I applaud all those who make it work.

What did I find?

• I ate a lot of the same meals and food items. I do this a lot anyway, but there were certain items I found that worked with the budget better. Foods like bananas, oats, rice, beans, peanut butter, eggs, and potatoes were consumed a lot.
• Meat is expensive. Even chicken, a relatively cheaper meat compared to seafood and beef, was expense because it was approximately half a days food cost. Protein like eggs, beans, and sliced meats were cheaper.
• I snacked less. Usually I am a huge snacker/grazer. I like to eat lots of snacks throughout the day, even if I probably don’t need them. This allowed me to cut way back on my snacking habits because my budget didn’t allow for the extra foods.
• I avoided certain expensive foods. Like meat, foods that I usually consume like chia, protein powders, dried fruit, and gluten free crackers were too expensive to include on this budget. However, kale and canned pumpkin are awesome inexpensive superfoods to include on a budget! They provide lots of vitamins and antioxidants.
• Foods from scratch are (usually) always less expensive. Making your own pancake mix, using dried beans, and cooking meals instead of buying them pre-made is definitely less expensive.

While I may not try to eat under $30 a week every week, I am always looking for new ways to save on my monthly budget. Groupon Coupons is a new online shopping tool I’ve been using to make purchases with. There are thousands of stores listed nationwide that gives free coupons to use-how great is that?

I love shopping on Vitacost because of all the great healthy foods and beauty products I buy, and Groupon Coupons currently has 35 coupons ready to use! Like this coupon for $30 off an order!  I also like ordering in bulk from Amazon and Costco when there are good coupons to those stores. Lastly, Athleta is one of my favorite stores for cute workout clothes, but a bit out of my budget without a good discount.

What are some of your favorite ways to save money on groceries? Any tips or recipes?

Maybe try the SNAP challenge to see if you could survey off of $30 a week!

*This post contains sponsored links, but as always the views and opinions are my own.

Thanks for being such loyal readers of Spoonful of Sugar Free. As many of you know, I’m in the process of learning to be a Registered Dietitian. This keeps my life pretty busy and as much as I’d love to keep posting recipes weekly, it is difficult to fit into my schedule. My thesis on sugar is coming along nicely, and I’m currently applying for Dietetic Internships. I’ll graduate this spring with my degree and will hopefully be a Dietitian around this time next year (fingers crossed!). Hopefully once my schedule opens back up again, I’ll have lots more time to recipe test, take pictures, and share recipes with you all!

I’ll keep posting from time to time, but in the meantime follow me on instagram where I post my daily eats and healthy activities! I post recipes and meal ideas, along with some of my favorite restaurant spots.

Follow me @SugarFreeAlex on Instagram to keep up to date with me!

You can also find me on twitter and facebook, but instagram is my favorite because of all the pictures.

This past weekend I’ve really felt the start of winter with a sharp dip in temperatures overnight. The day is getting shorter and darker. I really miss this:

For now I’ll just pretend I’m sitting on a beach and sipping Piña Coladas. Only these Piña Coladas are healthy, hydrating, alcohol-free, and can be a whole meal. I’ve made this for breakfast every single morning this past week, and I am not tired of it yet! It tastes so yummy and tropical. Beware, it is high in fiber so I usually have to go to the bathroom right after drinking it!

The ingredients don’t have to be exact. I usually just throw it all into my Ninja individual cup blender and make sure there is enough liquid for it to blend smoothly. Don’t be afraid of adding the spinach! You won’t taste it at all and you get your serving of vegetables in. This smoothie is ultra-hydrating from the coconut water, banana, and chia seed. Perfect for a post-workout snack or if you had too many real Piña Coladas with rum the night before.

(without the spinach)

Health Benefits

• Pineapple: I wanted to make this smoothie when I had a cold, and I looked at the nutrition facts of my frozen pineapple bag and to my surprise one serving of pineapple has 130% your daily value of vitamin C! This also acts as an antioxidant to fight free radicals that can cause cancer in the body. It’s been thought to help inflammation in the joints and muscles, particularly those with arthritis.
• Banana: Rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. It also contains tryptophan to help relax you and lift your spirits!
• Coconut Milk: Coconut is widely misunderstood because of it’s high fat content; however, coconut’s saturated fat is made up of medium-chain fatty acids. These medium-chains are easy to absorb and digest, and are converted quickly into energy. This means that the body is less likely to store the medium-chain as fat. Coconut is also a great source of dietary fiber with a whopping 5 grams per oz!
• Coconut Water: I use coconut water as a substitute for Gatorade when I exercise because it naturally contains high levels of potassium and electrolytes without the added sugar. It can help with high blood pressure, and keep your skin healthy and hydrated.
• Chia Seeds: Chia seeds can absorb up to 12 times it’s weight in water, so it is also a great hydrator. Chia seed is also a great source of fiber, omega-3 fatty acids, and antioxidants. It can also help balance blood-sugar levels, so it is great for diabetics. It helps blood sugar levels by slowing the conversion of carbohydrates into sugar. Read more here.
• Spinach: A nutritional powerhouse that contains very high levels of vitamin A and K. This phytonutrients in spinach have certain anti-inflammatory and anti-cancer properties. In a study, spinach extracts were shown to slow cell division in stomach cancer. Another study showed increased spinach consumption to lower the rate of breast cancer in women.