Healthy Homemade Gingerbread Latte

 

’Twas the night before the holidays, when all through the house, not a creature was stirring, not even a mouse…

OK, so that’s not exactly the way it went down in our house—especially the quiet, peaceful part. 😊 Yes, it was snowing, but that’s about where the story ends. Over here, Tammy’s twin daughters had 3 friends over who were screaming and yelling and playing some sort of slide-someone-around on the floor like they’re dead, yet kicking (don’t ask 😊 ), and these two, twin registered dietitians were dreaming up a new lightened up concoction (and the kitchen is never quiet or peaceful when we’re both concocting! If you watched us on Food Network’s Chopped!, that’s the tame version of what happens at home 😊 ).

The good news is what came out of all of the chaos—this delicious Healthy Homemade Gingerbread Latte. We lightened it up in a major way—shaving 100 calories off a small, typical-size latte—our version has only 33 calories a serving! Plus, our house smells like a gingerbread cookie factory (no joke!) and if you need a ‘lil pick-me-up, this bevvie uses strongly brewed coffee.

And if you need a to flush out the bloat if you’ve overdone it on a little too much holiday cheer—check out these “detox” drinks—and be sure to check out our 21-Day Body Reboot™, which will help you to look and feel your best in no time (it’s our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend!)

Cucumber Blueberry Water Flush
Lemon Ginger Turmeric Tea “Detox”
Lemon Ginger Detox drink
Vitamin C Infused “Detox” Water

     Aside from the heaping calorie-savings in this Gingerbread latte, there’s even another reason to sip it—the cinnamon! And if you like things extra-cinnamon-y, go ahead and sprinkle away!

Cinnamon: Studies have found that cinnamon helps to reduce inflammation and a number of studies have found improved blood sugar levels associated with cinnamon intake. So it certainly can’t hurt to aim for ½- 1 teaspoon of this delish spice daily!

Ginger: Ginger (especially fresh ginger) is also great for reducing chronic inflammation (the kind that’s linked to many chronic diseases), and is a total tummy soother, which means it may just keep you free from nausea or stomach discomfort!

Healthy Homemade Gingerbread Latte

Yield: 1 latte (8 oz)

Ingredients:
½ cup unsweetened vanilla almond milk
½ tsp blackstrap molasses
¼ tsp ground ginger
¼ tsp ground cinnamon
Stevia, to taste (I used 2 drops liquid stevia)
½ cup very strong brewed coffee

Directions:
1. Place almond milk, molasses, ginger, cinnamon, and stevia in a pot or microwave-safe mug. Heat on the stove or in the microwave until piping hot.
2. Transfer the almond milk mixture to a 16 oz mason jar, seal, and shake vigorously, until frothy. You can also use a milk frother if you have one!
3. Pour the brewed coffee into a mug, top with the almond milk mixture, and stir gently to combine.
4. Enjoy!

Nutrition info (per serving): 33 calories, 1.3 g fat, 81 mg sodium, 5.4 g carbs, 0.9 g fiber, 0.5 g sugar, 0.7 g protein

 

Savory Sweet Potato Soup

Growing up in our parent’s plant-based, healthy household, there were a number of meals and food staples that were no stranger to our humble abode. Our favorites? Our mom’s homemade pizza (yes, even with the dense whole wheat crust 😉 ) was number one. After all, how could pizza not be top of the list?! 🙂  And next on our favorite list was our mom’s hearty bean and other cozy veggie soups as well as meaty, sweet and satisfying sweet potatoes. So, say hello to our dish that marries the two!

 

If you love sweet potatoes and healthy comfort food the way we do, give these a whirl!

Sweet Potato Nachos

Smoked Paprika Chips

Guilt-free Kale Chips

Spicy Carrot Fries

Skinny Zucchini Fries

 

 

This Savory Sweet Potato soup isn’t just for that rainy day – this makes the perfect lunch or dinner any day of the week. Sweetness from the potato blended with the creamy white beans and yogurt creates the ultimate smooth and creamy healthy comfort food.

 

More reasons you’ll love this babe!:

 

You get a healthy bonus: With 21 grams of protein combined with 10 grams of fiber, the combo will keep you satisfied for hours– and you won’t believe a 270-calorie soup kept you feeling full for so many hours.

 

Thanks to the orange sweet potato, this savory number is loaded beta-carotene, a potent antioxidant, that protects your body from damage from free radicals.  It will help to keep your immune system strong, help fight chronic diseases like cancer and heart disease and help to protect your skin from sun damage, helping it to glow!

 

It’s super easy to make! The blender makes it so easy.  If you thought your blender could only be used to make your morning smoothies, think again! 🙂 Simply boil the ingredients in the soup and blend! So whatcha waiting for? Grab a spoon and dive on in! 🙂

Savory Sweet Potato Soup

Serves 1

Ingredients:

1 small sweet potato, peeled and diced (about 4.5 oz, 1 cup chopped)

½ cup cauliflower florets

½ cup chickpeas or white beans, drained and rinsed

½ teaspoon ground cumin

½ teaspoon smoked paprika

¼ teaspoon garlic powder

1 cup water

¼ cup + 2 tablespoons nonfat plain Greek yogurt, plus 2 tablespoons for topping

 

Directions:

Place the diced sweet potato, cauliflower, white beans, spices, and water in a pot. Bring to a boil over high heat, then reduce heat to low and cover.

Cook on low heat for about 10 minutes, until the sweet potato and cauliflower are both tender.

Transfer to a blender and add ¼ cup + 2 tablespoons Greek yogurt. Blend until smooth.

Top with 2 tablespoons Greek yogurt and a sprinkle of smoked paprika for garnish.

 

Nutrition facts: 270 calories, 0.5 g fat, 0 grams saturated fat, 69 grams sodium, 47 grams carbs, 10 grams fiber, 21 grams protein

 

 

Orange Creamsicle Overnight Oats

We have a long love affair with orange creamsicles that dates back to elementary school. While our cook-everything-from-scratch, granola baking hippie (minus the drugs) mom, who had the best intentions to keep us healthy, gave us her low-sugar, home-cooked dessert every night, she did give us money to buy ice cream at school every Friday for a special indulgence. We’d look forward to it all week long, and we’d dream of the Orange Creamsicle we’d often choose (the Strawberry Shortcake ice cream bar took a close second! 🙂 ). Now, as registered dietitians with a sweet tooth that we work hard to keep in check, we still love the flavor of orange creamsicles, and this healthy rendition of an orange creamsicle is inspired by our childhood Friday ice cream special!

 

Psst… looking for more healthy recipes? Please feel free to search this site. And here are a few to try…

Coco Chia Granola Balls

Strawberry and Citrus Salad with Avocado 

 

 

Every feel rushed in the morning?! We hear ya! These are for you! And because…

 

we can’t all be morning people, and for those of you who aren’t – these Orange Creamsicle overnight oats will be your wake-up call! Not only can they be fully prepared the night before, but they also provide the nutrients you need to get your day started on the right foot, no matter what side of the bed you got off of.

 

We call this our Shake, Rattle and Roll breakfast! Simply put all the ingredients in a jar, shake them, rattle ’em if you please 😉 and refrigerate! Roll out the door with them in the morning!

 

Healthy Bonuses:

The oats are rich in energy-revving whole grain carbohydrates to keep you fueled. Plus, their soluble fiber helps to lower cholesterol and fight heart disease.

 

 

 

Packed with oranges which are a great source of vitamin C, this breakfast will help to bolster your immune system, and as an added bonus it helps with the formation of collagen – so you can look forward to healthy and younger-looking skin! And oats combined with oranges are the perfect match, since the iron in the oats is more easily absorbed with the help of vitamin C!

Orange Creamsicle Overnight Oats

Preparation Tip: When preparing this delicious breakfast make sure to use a container/jar that allows room for the ingredients to be shaken – a mason jar works perfectly! And for added flavor and nutrients feel free to toss in a few more of your favorite fruits. Blueberries, raspberries or strawberries are the perfect addition!

Serves 1

Ingredients:

1/2 cup oats

1/2 cup nonfat plain Greek yogurt

1 orange, peeled and sectioned

1/2 teaspoon vanilla extract

1 tablespoon ground flax

1/4 cup nonfat milk

 

Instructions:

  1. Place all ingredients in a jar or container with life. Shake to combine, then place into fridge overnight. Enjoy the next morning!

Nutrition facts per serving:

315 calories, 5 grams fat, 0 grams Saturated fat, 47 grams Carbohydrates, 69 grams Sodium, 8 grams Fiber, 22 grams Protein

 

Orange Creamsicle Overnight Oats
 
Author:
Ingredients
  • ½ cup oats
  • ½ cup nonfat plain Greek yogurt
  • 1 orange, peeled and sectioned
  • ½ teaspoon vanilla extract
  • 1 tablespoon ground flax
  • ¼ cup nonfat milk
Instructions
  1. Place all ingredients in a jar or container with lid. Shake to combine, then place into fridge overnight. Enjoy the next morning!
Nutrition Information
Calories: 315 Fat: 5g Saturated fat: 0g Carbohydrates: 47g Sodium: 69g Fiber: 8g Protein: 22g

 

 

Ten Quick, Easy & Healthy Meals You Can Make from the Items in Your Fridge

Wonder what one of the top questions we get as identical twin sister, veggie and chocolate-loving, registered dietitians and personal trainers is? Well, other than how we ended up going into the same profession (we’ll share that answer another day!) – it’s “what can I make for dinner that’s healthy, satisfying, easy and quick?”

Don’t worry; we’ve got you covered! Check out this kitchen staples list and the meals you can make using them, below.  We can’t tell a lie; most of these meals are so fast and simple that you can pull them off even after a long day with your eyes half shut! 😉

Keep these staples in your kitchen at all times– they’ll save you from mindlessly munching on chips and cookies as you decide what to order for dinner.  You can use these ingredients to whip up at least 10 healthy & easy meals!  (See our suggestions below–some of them we started making in our college days as nutrition students and we still make them today).

• frozen veggies (load up on all your faves, ideally non-starchy ones*! Our personal faves are Whole Foods’ organic cauliflower, Cascadian Farms’ organic broccoli cuts and Trader Joes’ organic broccoli florets [and Whole Foods’ organic tri-color peppers are great for stir-fries!])
• fresh fruit
• canned beans
• canned tuna (or our personal favorite, sardines! 🙂 )
• frozen skinless poultry and/or shrimp
• eggs
• nonfat Greek yogurt
• low-fat/ nonfat cheese (can store frozen to prevent spoiling)
• whole grain tortillas
• instant brown rice
• whole wheat pita bread
• tomato sauce
• salsa
• olive oil or another healthy oil in a spray container 
• oatmeal
• low-sodium soy sauce or low-sodium stir-fry sauce

*non-starchy veggies are most veggies except peas, potatoes and corn.  All veggies are healthy, just non-starchy ones contain fewer calories and carbohydrates.

10 healthy, quick and mindless meals you can make with the ingredients above:
(Use oil in a spritzer/ spray bottle to save calories.).  Recipes with links are variations of the options listed.

1) Chicken or shrimp and veggie stir-fry with brown rice
2)  Open Face Mediterranean Veggie & Tuna Sandwich or tuna sandwich on whole wheat pita with side of steamed veggies
3) Chicken, bean, & veggie burrito with low fat cheese and salsa  Try this Easy Burrito Bowl or this 5-Minute Burrito

4) Shrimp, bean and rice burrito with low fat cheese and salsa
5) Whole wheat veggie pita pizza or veggie and chicken pita pizza
6) Brown rice and beans with side of steamed veggies
7) Chicken parmesan—with marinara and low fat cheese, side of veggies
8) Scrambled egg tacos—veggies, chicken or beans, tortillas, low-fat cheese and salsa
9) Oatmeal Muesli
10) Scrambled eggs with low-fat cheese and veggies (omelet) in whole wheat pita or in whole grain tortilla and fruit.  Try these Easy Berry Stuffed Egg Crepes

And there you have it!  Give this list and these recipes a whirl and let us know which are your favorite go-to’s!

x & x,
L & T

Ten Quick, Easy Healthy Meals You Can Make from the Items in Your Fridge
 
Author:
Serves: 2
Ingredients
  • 1 boneless, skinless chicken breast
  • 2 cups romaine lettuce, roughly chopped
  • ⅔ cup quinoa, cooked
  • ½ avocado, sliced
  • 1 lime
  • dash of chili powder
  • ½ cup cherry tomatoes, sliced in half
  • 4 TBS low-fat shredded cheddar cheese
  • hot sauce (optional)
Instructions
  1. Sprinkle chili powder on both sides of chicken breast.
  2. Bake chicken breast in oven at 400 degrees for 30-40 minutes, until chicken is cooked all the way through.
  3. When the chicken is done, slice it up into bite-sized chunks.
  4. To assemble each bowl, lay down ½ cup of quinoa, 1 cup of lettuce, and ¼ cup of tomatoes.
  5. Add chicken to the bowls, top with avocado slices, and squeeze the juice of half a lime over each bowl.
Nutrition Information
Serving size: ½ recipe Calories: 319 Fat: 18g Carbohydrates: 18 g Sodium: 308 mg Fiber: 6 g Protein: 24 g

 

Grapefruit Ginger Mint Soda–DIY- Make-Your-Own Natural Soda

We grew up in a household with a healthy, cook-it-from scratch, granola-baking mom, who we often refer to as a hippie, minus the drugs. She never bought soda, so we rarely had it, only when we went to our besties’ house and occasionally shared a can of Fresca. We loved the bubbles and the grapefruit flavor, so when we got numerous emails from many of you requesting recipes for healthy, low-sugar soda recipes without artificial sweeteners, we instantly thought of the sweet and sour flavor of grapefruit for inspiration. While we’re making a healthy, DIY soda, as registered dietitians, we couldn’t help but make it even healthier by adding some of the benefits of our “detox” drinks (😊).

So we’ve concocted a delish flavor combination that not only tastes delish, but it flushes bloat, so we all can feel great!

This ‘lil grapefruit, ginger, and mint concoction is packed with antioxidant goodness, fresh flavor, and a spicy kick from the ginger that will make you want to keep sipping your way healthy (and slim!).

 

 

Psst…. In search of more of our bloat-flushing bevvies? Please feel free to search this site! And here are a few to try:

Minty Lime Iced Green “Flat Belly” Tea
Cool Citrus Cucumber Detox
Apple Cider Vinegar & Lime “Detox” Drink
Cucumber Blueberry Water Flush
Lemon Ginger Detox Drink
Mixed Citrus Ginger Flush

Drinks like these detox beverages above have become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body Reboot™, our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend!
They immediately help to get your mind and body back on the healthy track. We call them Clean-ToxTM drinks because they work especially well in helping the body in its’ natural detox process as you eat, wholesome, “clean” (aka, unprocessed) food. And although your body is equipped to detox and cleanse itself naturally, certain health-promoting foods and drinks, like these “detox” beverages, can be monumental when it comes to assisting in its process— and that’s why we included the components in our DIY natural soda.

Here’s why this drink is so good for your health! 😉):

It flushes bloat

When you’re dehydrated, your body hangs onto sodium, making you feel bloated and puffy. It’s easy to get dehydrated, especially in the summer if you’re out in the sun all day, or especially if you indulge too much in salty foods or boozy drinks! Drinking plenty of water and seltzer helps flush excess sodium and waste out of your body so you feel light and bloat-free. The ginger and mint in this drink also help flush bloat with their anti-inflammatory and stomach-soothing properties! They both help ease indigestion and eliminate gas to help you reset from a day of heavy foods or just show up to the beach with a flat belly, rather than with tummy troubles.

It reduces inflammation

We made sure that just about everything in this drink is anti-inflammatory! Grapefruit is packed with vitamin C, an immune-boosting antioxidant that mops up free radicals and toxins, preventing them from causing inflammation. Mint and ginger pack in antioxidant properties, too! Ginger owes its anti-inflammatory benefits to a polyphenol called gingerol, which is a potent anti-inflammatory and anti-cancer agent. Mint’s behind-the-scenes savior is rosmarinic acid, which calms everything down and chases out free radicals that damage and age the body.

Why do we care so much about inflammation?  Well, in a healthy body, inflammation occurs when there’s some sort of damage as a signal that your body needs to work to heal the spot where the damage occurred (like if you get a cut, the pain that happens is your body’s inflammatory system yelling “Hey, help us out over here! There’s an injury – send all your healing cells!”) That’s totally normal (and necessary) – but the trouble happens when your body is faced with constant inflammation from toxins like alcohol, chemicals in processed foods, and more. Then, your body essentially goes into damage-control mode and works in overdrive to keep up with all the little bits of damage spread all over your body, wearing down your immune system and leading to lots of chronic health issues.

Eating – and drinking – foods with anti-inflammatory properties (like this hot number!) help fight that chronic inflammation so that your body can stay healthy and use energy for stuff like exercise and normal bodily processes, rather than trying to chase down the inflammation.

It crushes sweet cravings

This drink will fill your tummy, keeping you from getting overly hungry – or dare we say hangry? We all know that when you’re hangry, it’s hard to make reasonable food decisions, and we tend to end up reaching for the sweets rather than something filling and nourishing. Plus, the slight sweetness from the juicy grapefruit, the fresh mint and the small amount (15-calories worth) of syrup is just enough to give your sweet tooth something to hang onto, without having to dive into chocolate cake to feel satisfied!

It keeps your skin healthy

We’ve all fallen victim to sunburns during the summer, (we’re talkin’ to you– blistery burn from our Barbados soccer team trip in high school!) and it’s definitely not fun. But sunburns also wreak havoc on your skin health! Thankfully, grapefruit is loaded with “nature’s sunblock,” lycopene. Lycopene helps prevent sun damage before it’s done, helping you avoid the premature wrinkles and skin cancer that damage from UV rays can cause.

The vitamin C from the grapefruit and mint in this drink is also a skin-saver! Vitamin C plays an important role in collagen formation, a process that keeps skin vibrant, healthy, and youthful.

The best part about this drink? It’s totally flexible! If you’re absolutely in love with ginger (like Lyssie), add in another slice! If adding more mint makes you feel like you’re drinking a mojito, go for it! There’s no wrong way to do it!

Grapefruit Ginger Mint Soda–DIY- Make-Your-Own Natural Soda

Makes 1 cup concentrate, 4 cups of soda.
To make 1 cup soda: combine ¼ cup concentrate, ¾ cup seltzer water, and 1 tsp simple syrup

Grapefruit Ginger Mint Concentrate

Ingredients:
½ grapefruit, sliced
1 tsp chopped or sliced ginger
5-6 mint leaves
1 cup water

Directions: 
1. Place all ingredients in a pitcher or large jar and smash them with the back of a wooden spoon to release juices.
2. Add the water and stir.
3. Let infuse in the fridge overnight, then strain.
4. To make soda: combine ¼ cup concentrate with ¾ cup seltzer water and 1 tsp simple syrup (recipe below)

Simple Syrup Ingredients:
1 cup water
1 cup sugar (organic, preferably); you can use honey if you prefer.

Directions:
Simmer the water and sugar, stirring occasionally until completely dissolved. Let cool.
Note: Start by adding a teaspoon of syrup to your natural soda and slowly add more, if needed. Each teaspoon simple syrup has approximately 15 calories and 4 grams of carbs (sugar).

Nutrition Information: 15 calories, 0 grams fat, 0 grams sodium, 82 mg potassium, 4 grams carbs, 1 gram fiber, 4 grams sugar, 0.4 grams protein

 

 

Grapefruit Ginger Mint Soda--DIY- Make-Your-Own Natural Soda
 
Author:
Ingredients
  • ½ grapefruit, sliced
  • 1 tsp chopped or sliced ginger
  • 5-6 mint leaves
  • 1 cup water
  • Directions:
  • 1. Place all ingredients in a pitcher or large jar and smash them with the back of a wooden spoon to release juices.
  • 2. Add the water and stir.
  • 3. Let infuse in the fridge overnight, then strain.
  • 4. To make soda: combine ¼ cup concentrate with ¾ cup seltzer water and 1 tsp simple syrup (recipe below)
  • Simple Syrup Ingredients:
  • 1 cup water
  • 1 cup sugar (organic, preferably); you can use honey if you prefer.
Instructions
  1. Simmer the water and sugar, stirring occasionally until completely dissolved. Let cool.
  2. Note: Start by adding a teaspoon of syrup to your natural soda and slowly add more, if needed. Each teaspoon simple syrup has approximately 15 calories and 4 grams of carbs (sugar).
  3. Nutrition Information:
  4. calories, 0 grams fat, 0 grams sodium, 82 mg potassium, 4 grams carbs, 1 gram fiber, 4 grams sugar, 0.4 grams protein

Pineapple Lemon Ginger Soda- DIY- Natural Make-Your-Own-Soda

As registered dietitians who undeniably were born with our sweet tooth leading it’s way to what foods we’d like as picky kids, we giggle when we think about how excited we’d get about certain sweets that our healthy, cook-it-from scratch granola-baking mom didn’t give us too often. When we were eight, our mom let us choose what we wanted to do for our birthday party and we chose a “Make-your-own Pineapple Sundae Party.” Sure, there was ice cream involved, but surprisingly, we were all about the sweet pineapple (we did love the ice cream too!), and we were so excited about the thought of the sweet that we even came up with a theme song and dance for the party with our bestie, Mary, and it was all about the pineapple—“Pineapple sundaes, yum, yum, yum”—we’d sing it endlessly and rub our bellies, fall back on the bed, and do it all over again! Oy! 😉

Now, we’re still fans of the sweet, delish flavor of pineapple, but as registered dietitians, we’re also obsessed with the health benefits of pineapple. So when you requested recipes for an all-natural soda that doesn’t contain artificial sweeteners, we couldn’t help but to concoct a soda that contains pineapple—and we stepped it up a notch so our DIY natural soda actually even has health benefits—in fact, we figured that while you’re trying to get healthier and get less soda or if you’re just trying to avoid it all together, we could make a delicious DIY alternative and even insert a bit of the benefits from some of our “detox” drinks in the process–so that’s what we did! (woot, woot! 😊).

Psst… looking for great drinks to save calories and flush bloat? Please feel free to search this site! And here are a couple to try:

Cucumber Blueberry Water Flush
Lemon Ginger Detox drink
Vitamin C Infused “Detox” Water

If you want to immediately get your mind and body back on the healthy track and you’re craving soda, this natural, lightened up soda (only 18 calories—and nothing artificial!!) is your ticket. It helps to flush bloat, restore your body and mop up the toxins and damage. And although your body is equipped to detox and cleanse itself naturally, certain health-promoting foods and drinks, like this one, can be monumental when it comes to assisting in its process. This refreshing drink packs in some great nutrients that are especially helpful when you want to look and feel your best and quickly get your body feeling lighter. Plus, as you sip this, you’ll set the tone for a healthy day, knowing that you’re doing something great for yourself by simply drinking it—let alone if you’re drinking instead of soda in which case you’ll also be slashing artificial chemicals or huge amounts of excess sugar! And this drink will fill your stomach and help to prevent you from feeling hungry and from overeating and from diving in to junk food or the first unhealthy food you see simply because you’re ravenous.

Here’s how this drink works it magic (and we all certainly can use a little magic every now and then):

The water + seltzer: They both help to flush bloating sodium and waste from of your body and keeps your kidneys and intestines in tip top shape. And water helps the body to run optimally as every process in the body relies on water.

The pineapple: For starters, for us, it adds that delicious sweetness to the 18- calorie drink (Yes, you read that right!) so that we get the sweet flavor our sugar tooth is after but without the calories and sugar bloat! Plus, having something sweet helps to dodge sugar cravings, woohoo! Pineapple is an excellent source of bromelain, an enzyme that aids in digestion and can help prevent indigestion and bloating. Plus, pineapples provide antioxidants and vitamin C, which both help repair muscles and tissues and aid in recovery. They help your cells to heal themselves and fend off damage from toxins or irritants. By protecting your cells, they keep your body in better working order and help to fight some of the damage done from overindulging in unhealthy foods and drinks so that your insides can settle, avoiding inflammation and added puffiness.

The lemon: Lemon helps to promote the activity of a liver enzyme that converts harmful, toxic substances to less harsh chemicals (via the liver through a compound called d-limonene.). Lemon, like the pineapple is packed with vitamin C, which is a potent antioxidant which mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body. Vitamin C also keeps the skin radiant and youthful by helping to boost levels of collagen, which helps to keep the skin elastic. And lemons add a refreshing perk to any drink! 😉

The ginger: (Yes, I, Lyssie, admittedly am obsessed with ginger and add it to most of my home-cooked dinners—buh bye bloat, buh bye damage from toxins!). Ginger contains antioxidant and anti-inflammatory components. As an antioxidant it is able to neutralize free radicals, chemicals that can travel through the body and cause damage to healthy cells. When you overindulge on food and drink and your intestinal tract is acting out in response, i.e.–you’re feeling bloated and your tummy is full of discomfort, ginger is great! You simply need to settle your insides so they can start calming down, repairing, de-puffing, rebooting and rinsing the bloat. Your body responds to poor food choices and toxins with inflammation. So preventing that inflammation means not only will you have a less inflamed inside and less stomach distress, but also that you’ll be healthier in the long haul! Chronic inflammation causes damage to tissues in the body and it speeds the aging process. It also wreaks havoc on your insides so preventing it means less bloating and puffiness so that you can feel your best! Ginger also fights bloat by helping to ease stomach and intestinal discomfort and it is even used in anti-gas medications .

Note: If you make our Pineapple Lemon Ginger “Detox” Drink, the proportions of the ingredients are different here to make the concentrate to make the soda mix.

Pineapple Lemon Ginger Soda- DIY- Natural Make-Your-Own-Soda

Each recipe makes 1 cup concentrate, 4 cups of soda.

To make 1 cup soda: combine ¼ cup concentrate, ¾ cup seltzer water, and 1 tsp simple syrup

For concentrate:
Ingredients:
1 cup frozen/thawed pineapple
½ lemon, sliced
1 tsp chopped or sliced ginger
1 cup water

Directions:
1. Place all ingredients in a pitcher or large jar and smash them with the back of a wooden spoon to release juices.
2. Add the water and stir.
3. Let infuse in the fridge overnight, then strain.
4. To make soda: combine ¼ cup concentrate with ¾ cup seltzer water and 1 tsp simple syrup (recipe below)

 

Simple Syrup Ingredients:
1 cup water
1 cup sugar (organic, preferably); you can use honey if you prefer.

Directions:
Simmer the water and sugar, stirring occasionally until completely dissolved. Let cool.
Note: Start by adding a teaspoon of syrup to your natural soda and slowly add more, if needed. Each teaspoon simple syrup has approximately 15 calories and 4 grams of carbs (sugar).

 

Nutrition Facts Per Serving with 1 teaspoon syrup: 18 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 0 mg Sodium, 4 g Carbohydrate, 0 g Fiber, 2 g Sugar, 0 g Protein

 

Pineapple Lemon Ginger Soda- DIY- Natural Make-Your-Own-Soda
 
Each recipe makes 1 cup concentrate, 4 cups of soda. To make 1 cup soda: combine ¼ cup concentrate, ¾ cup seltzer water, and 1 tsp simple syrup
Author:
Ingredients
  • For concentrate:
  • 1 cup frozen/thawed pineapple
  • ½ lemon, sliced
  • 1 tsp chopped or sliced ginger
  • 1 cup water
  • Simple Syrup Ingredients:
  • 1 cup water
  • 1 cup sugar (organic, preferably); you can use honey if you prefer.
Instructions
  1. Place all ingredients in a pitcher or large jar and smash them with the back of a wooden spoon to release juices.
  2. Add the water and stir.
  3. Let infuse in the fridge overnight, then strain.
  4. To make soda: combine ¼ cup concentrate with ¾ cup seltzer water and 1 tsp simple syrup (recipe below)
  5. Simple syrup directions:
  6. Simmer the water and sugar, stirring occasionally until completely dissolved. Let cool.
  7. Note: Start by adding a teaspoon of syrup to your natural soda and slowly add more, if needed. Each teaspoon simple syrup has approximately 15 calories and 4 grams of carbs (sugar).
  8. Nutrition Facts Per Serving with 1 teaspoon syrup
  9. : 18 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 0 mg Sodium, 4 g Carbohydrate, 0 g Fiber, 2 g Sugar, 0 g Protei