Charissa & Co. Wellness

Love Yoga, Love rawfood. All about living life as a raw foodie, travelling across Asia with my loving husband. Leading a fit and healthy lifestyle. I share what I love to eat, my recipes and inspirations. Enjoy!

[charissa-and-co]

View this post on Instagram

A post shared by ♥ Charissa & Co. Wellness ♥ (@charissa_and_co_wellness) on Jan 20, 2020 at 11:04pm PST

[charissa-and-co]

KETO WHITE “CHOC” INSPIRED MACADAMIA BARS by @charissa_and_co_wellness _____________________________ The Wellness, no bake white “chocolate” inspired macadamia nut protein bars are a delicious, Super easy snack, versatile to even use as a healthy dessert, or perhaps as a great alternative to your commercial refined sugar protein bars, ideal for pre or post workout due to Low sugar, most of my recipes are clean and lean, these bars are just that, they are naturally gluten free, vegan, paleo, dairy free and refined sugar free!  _______________________________ NuZest Clean Lean Protein in Wild Strawberry flavour provides over 20 grams of protein per serve, 9 essential amino acids needed by the body for growth, repair of the muscles and tissues. Low in carbohydrates and fat, this highly digestible, all-natural protein powder contains up to 88% protein derived from premium European Golden Peas, and has over four times the protein content of meat, fish and eggs. _______________________________ With a these breakfast bars with a hint of smooth, vanilla & wild strawberry flavour, you can’t go wrong, not only delicious but supports an active lifestyle and healthy weight management in comparison to most commercial sugar infused protein bars! Plus this is all natural along in supporting in post-exercise recovery. __________________________________ European ingredients. Gluten-free, GMO-free, Paleo & Vegan. _________________________________ Use promo code "Charissa_W10” to get 10% off your order : https://www.nuzest.sg Free shipping to Singapore 🇸🇬 and 🇲🇾 Malaysia. ________________________________ #plantbasedprotein #weightlossgoals #weightlossdiary #weightlossinspiration #weightlossstory #weightlosssupport #weightlosstips #weightlosssuccess #weightlosscommunity #WeightLossHelp #vegan #veganprotein #weightlosssurgery #weightlosstransformations #plantbasedrecipes #plantbasedcooking #plantbasedbreakfast #plantbasediet #plantbasedfamily #plantbasedfitness #plantbasedmeal #plantbasedprincess #plantbasedmilk #plantbasedgirl #postworkout #postworkoutmeal #postworkoutselfie #postworkoutsnack #postworkou (at Asia/Singapore) https://www.instagram.com/p/Bz0U1CCHiyb/?igshid=1t3wiluc8miwl

[charissa-and-co]

MY VEGAN KETO BURGER PATTIES by @charissa_and_co_wellness ___________________________________ Within the Vegan ketogenic diet food list: you want to Look at what to include and what foods to avoid. _________________________________ The ketogenic diet daily meal plan consists of 70-75% fat, 20-25% protein, and about a min amount of around 5-10% carbs. For the average person who requires 2,000 calories per day, that equates to a maximum of 50 grams of carbs per day. This number will vary based on your gender, current weight, activity, your unique goals etc, as well of fitness level, personal metabolism. __________________________________ The vegan ketogenic diet food list looks quite similar to the standard ketogenic diet food list — minus the beef, poultry, eggs and fish. Foods to avoid: * High-carb fruits: Bananas, clementines, apples, kiwis and blueberries * All grains: Whole wheat breads, quinoa, oats and corn * Processed, natural and artificial sugars: White sugar, cane sugar, agave, honey, maple syrup, Equal and Splenda * Tubers: Potatoes, taro and yams * Most Legumes: Lentils, black beans, peas and chickpeas _________________________________ Here is a list of vegan keto-friendly foods to eat: * Fat: Coconut oil, coconut cream/milk, avocado, plant-based oils, nuts and seeds * Healthy protein: DIY yoghurt made from nuts, seed proteins and high-protein veggies * Carbohydrates: Tomatoes, broccoli, onion, kale, spinach, brussels sprouts and raspberries, strawberry, cherries ________________________________ Simple example below of a Keto vegan Burger made with walnut, seeds for the patties and nut mayonnaise ___________________________________ #healthandwellness #raspberry #instastory #charissa_and_co_wellness #vegan #veganblog #veganstory #feedfeed #recipe #recipeshare #foodsg #foodie #weightlosstransformation #personalcoach #feedfeedvegan #healthandwellnesscoach #vegan_share #planbased #smoothie #ketoliving #postworkout #preworkout #plantprotein #smoothieshare #lowgi #veganketo #keto #femaleweightloss (at Asia/Singapore) https://www.instagram.com/p/BzxXHDpHfGy/?igshid=1ug82tho23r0b

[charissa-and-co]

APRICOT ACAI SUGAR CRUSTED BALLS by @charissa_and_co_wellnes ————————————— Why do we want to use un-sulphured apricots? The brown ones are what you want, although they might not be pretty and bright like most of the other one’s we mostly see… Why? Organically-grown dried apricots are usually a dull orange-brown color, not the bright orange color associated with non-organic dried apricots that have been treated with sulphites (preservative), so we want to steer away from the sulphides. ——————————— Nature’s Superfoods Sun-Dried Apricots are organically grown and naturally dried in the Mediterranean sun, with no added sugar, preservatives or additives. ——————————— Incan Golden berries are known as the 'Goji Berries of South America'. The antioxidants and dietary fiber levels of Incan golden berries are higher than those of goji berries and other dried fruits. Incan Golden berries, being protein-rich, are also packed with beta-carotene (pro-Vitamin A), anti-inflammatory bioflavonoids (Vitamin P), various B vitamins (including B12 which is rare for plants), potassium, phosphorus, soluble fibre and insoluble fibre. Great as healthy snack, no added sugar! Diabetic-friendly. ————————————— #superfood #superfoods #charissa_and_co_wellness #vegan #veganblog #veganstory #feedfeed #recipe #recipeshare #foodsg #foodie #healthyalternatives #proteinbars #feedfeedvegan #lowgi #vegan_share #vegan #greentea #weightloss #anti-ageingsuperfoods #antioxidants #plantprotein #smoothieshare #smoothiebowls #rawfood #bars #momsg #momsg #postworkout ————— * 1 cup dried un-sulphured apricots. * 1/2 cup walnuts * 1/3 cup almonds * 1/2 Inca berries or Golden berries * 2 tbsp Acai powder * 1 tbsp Yacon or Maple syrup, . * 1 tsp vanilla extract ———————————— Once all the ingredients are chopped in the food processor, start rolling your bite size balls. Once you have rolled the balls, then allow to gently roll them through your dusted sugar crusted açai mix. ————————— For your sugar crust: 1 Tablespoon of raw organic fine coconut sugar 1 Tablespoon freeze dried açai powder 1 Teaspoon of your flaxseed Cacao Powder meal https://www.instagram.com/p/Bzuk5c7H32-/?igshid=1qud9okmp5j33

[charissa-and-co]

KETO VEGAN ICE-CREAM DONUTS by @charissa_and_co_wellness ____________________________________ Within this low sugar recipe, I added yacon syrup, but please note you can also use Xylitol as a low calorie sweetener, I just prefer Yacon. It tastes to me more natural and it is more a ‘natural sugar’ to me. Because a large part of yacon syrup isn't digested, it has only a third of the caloric value of sugar, about 133 calories per 100 grams, or 20 calories per tablespoon, so for this reason, it can be used as a low-calorie alternative to sugar. ________________________________ Within this recipe, i used Vanilla plant based protein powder, the smooth vanilla taste and texture goes really well within this recipe. The pink colour is from sprinkling a bit of my superfood powder in the end after blending to give a bit or colour and added superfood goodness. ___________________________________ CLEAN LEAN PROTEIN: From @nuzest_singapore is delicious in smooth vanilla, this protein is not only free from gluten, dairy, soy and GMOs, but high in protein yet low in carbs, sugar and fat. It’s 100% vegetable & high in easy digestible protein ———————————— Use promo code "Charissa_W10” to get 10% off your order : https://www.nuzest.sg ——————————— DM: FOR MORE ON THE RECIPE. __________________________________ #healthandwellness #raspberry #instastory #charissa_and_co_wellness #vegan #veganblog #veganstory #feedfeed #recipe #recipeshare #foodsg #foodie #nutritionschool #personalcoach #feedfeedvegan #healthandwellnesscoach #vegan_share #healthandwellnesscoach #smoothie #receitasfit #postworkout #preworkout #plantprotein #smoothieshare #smoothiebowls #rawfood #nuzest (at Asia/Singapore) https://www.instagram.com/p/BzrAbdFnaLQ/?igshid=dvc5qz8salu8

[charissa-and-co]

BE FLEXIBLE, BE SMART by @charissa_and_co_wellness __________________________________ Be smart about the health of your brain, the brain is the main driver of our bodies health, its in charge of cognitive function, allows for the body to function, plus stores memories…we would like to keep our brain as healthy as possible, small steps each day can be key to the health of our brain. __________________________________ Not, only by the food we eat, but other areas that impacts on the health of the brain, from moving the body, to hobbies, learning and also being in meaningful relationship with people who are part of your “tribe”. Laugh often, laughter is good medicine.. ___________________________________ Balancing both internal and external factors are crucial to the health of our brain. ____________________________________ Improving our cognitive function with physical movement, being involved in social activities along with finding some creative hobbies allows the brain to receive that opportunity of further development and increases our cognitive flexibility. ___________________________________ Feeling the brain with good quality whole foods, is key, using less refined and processed foods to fuel the body, rather than opting for some fruits and vegetables rich in the bright vibrant colours of the rainbow. ____________________________________________ Blueberries, pack a punch with their amazing antioxidant profile, or even some raw dark cacao with the high amount of flavanols, our brain could only be singing a happy song. Omega-3 Fats are loved by the brain too, so grab a few walnuts a day, your brain will thank you. __________________________________ Note from your coach, Be Accountable. Be Smart, Be Brain Active, Love yourself, Love your body, Mind and Brain. ___________________________________ #health #motivational #brainhealth #plantbased #veganblog #healthandwellness #coach #nutritionschool #brainfood #loveyourself #instagram #photooftheday #bekind #fitness #explore #laughter (at Asia/Seoul) https://www.instagram.com/p/BzpSVW6nxTp/?igshid=inmysirfbtif

[charissa-and-co]

FOR THE LOVE OF COCONUTS by @charissa_and_co_wellness ____________________________________________ Do you not love this beautiful gift from Mother nature Coconut? The coconut flesh, is not only rich in several important minerals, from manganese, copper. ____________________________________________ While manganese supports enzyme function & fat metabolism, the copper also assist in the formation of bones, heart health. ____________________________________________ Most of the fruit’s FAT is known as medium-chain triglycerides (MCTs), these are absorbed intact in your small intestine and used as energy. ____________________________________________ My wellness tip: Many dried, prepackaged coconut products are heavily sweetened, which significantly increases the content of sugars, be mindful. One cup (80 grams) of fresh, unsweetened coconut contains only 5 grams of sugar, where 1 cup (93 grams) of sweetened, shredded coconut packs a whopping 34 grams. ____________________________________________ Additionally, the MCTs in coconut meat have been shown to strengthen the gut bacteria, this may lead to less inflammation within the gut. ____________________________________________ Recipe page 2 ____________________________________________ #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlossgoals #weightlossdiary #weightlossinspiration #weightlossstory #weightlosssupport #weightlosstips #weightlosssuccess #weightlosscommunity #Vegan #plantbased #healthytreats #healthyrecipes #youarewhatyoueat #sugarfree #keto #sugaralternative #photooftheday #love #instagood #instafood #desser #recipe #weightlosschallenge #weightlossprogress #porridge (at Asia/Singapore) https://www.instagram.com/p/Bzhz3TYH5VQ/?igshid=yuk6zqjyzq1s

[charissa-and-co]

FOR THE LOVE OF COCONUTS by @charissa_and_co_wellness _______________________________ Do you not love this beautiful gift from Mother nature Coconut? The coconut flesh, is not only rich in several important minerals, from manganese, copper. ______________________________ While manganese supports enzyme function & fat metabolism, the copper also assist in the formation of bones, heart health. _____________________________ Most of the fruit’s FAT is known as medium-chain triglycerides (MCTs), these are absorbed intact in your small intestine and used as energy. ___________________________ The fiber within the coconut is insoluble, meaning that it doesn’t get digested. Instead, it works towards your bowel, therefore allowing for greater bowel health due to the insoluble fiber content. ____________________________ coconut oil, which is known that it may boost HDL (good) cholesterol, reducing LDL (bad). ___________________________ So, why not opt for a delicious porridge made of flaked quinoa, raw DIY coconut milk with added natural sweetness from a touch of cinnamon spice and a drizzle of yacon syrup. Perhaps a sprinkle of dehydrated mulberries or poached pear? What ever tickles your fancy. _______________________ ♥ Recipe In Page 2 ________________________________ Add all ingredients apart from the yacon syrup into a saucepan, then lightly poach the ingredients on a low heat for 8 min. #expatasia #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlossgoals #weightlossdiary #weightlossinspiration #weightlossstory #weightlosssupport #weightlosstips #weightlosssuccess #weightlosscommunity #Vegan #plantbased #healthytreats #healthyrecipes #youarewhatyoueat #sugarfree #keto #sugaralternative #photooftheday #love #instagood #instafood #desser #recipe #weightlosschallenge (at Asia/Singapore) https://www.instagram.com/p/Bzhp6FJnLZp/?igshid=1f9v9v055jmwk

[charissa-and-co]

ZOO-LICIOUS SMOOTHIE BOWL @charissa_and_co_wellness _______________________________ With school holidays, kids running around, poolside fun with their friends, why not look at replacing the standard store bought commercial transfat, refined sugared ice-cream with a zoo-licious ice-cream bowl, they won’t even know the difference, indeed their bodies would, allowing kiddies to eat less refined process goods/sugars is key. Unfortunately, this day and age, marketers focus highly on kids, advertising refined processed goods with bright colours, along with their favourite cartoon characters.. ____________________________ This natural bowl is delicious for anyone in the family. I sprinkled the top with delicious Chai seeds, this gives a lovely crunchy texture, chai seeds organic, from @naturesuperfoods, chai seeds are a source of Omega 3, high in fiber and antioxidants, make sure you buy Certified Organic. _____________________________ You don’t get all these benefits from processed store bought ice-cream. ________________________________ I added some Ellie’s Best Brilliant Superfood powder, this makes it perhaps a bit more appealing on the eye due to colours, marketers market bright colours of refined sugar dosed cereal boxes etc, so I decided to make a coloured smoothie bowl without refined sugar. Brilliant superfood are hight in antioxidants, minerals, vit. ________________________ Buy your own at 10% off with my code “charissa” http://elliesbest.myshopify.com?afmc=charissa&utm_campaign=charissa&utm_source=leaddyno&utm_medium=affiliate ____________________________ 3 small Servs: ♥2 x Frozen Bananas ♥1 x Cup Fresh coconut flesh ♥1/2 Cup Coconut water ♥1/2 Cup soaked white chai seeds / or black in 1.5 Cup of coconut milk ♥1 Tablespoon of Macadamia Nut butter ♥2 Tablespoons of Yacon syrup (LOW GI pre & pro-biotic) ♥1 Serving of Brilliant superfood Ellies best Blend all in @vitamix #healthyfoodpage #healthyalternatives #veganfoodlovers #veganpower #vegnrecipes #nicecream #kidstreats #veganaf #veganfoodie #veganforlife #veganbeauty #veganathlete #vegankids #plantbasedfamily #veganfriendly #veganfit #elliesbest #instaphoto #healthyeats #smoothiebowl (at Asia/Singapore) https://www.instagram.com/p/BzftSStngLi/?igshid=1ifuq6caycmw

[charissa-and-co]

CRUNCHY CACAO COOKIE CLUSTERED DONUTS @charissa_and_co_wellness ____________________________________ Why Cacao? I absolutely love this powerful superfood, not only has it got a large amount of Polyphenols (naturally occurring antioxidants) but also boasts it leads to increase Nitric Oxide Levels in the blood thanks to the Flavanols. ________________________________ I made these little raw vegan chocolate donuts from raw chocolate and added a bit of a cookie crunch @yogasuperfuel. The reason why I keep my Cacao within its natural form is due to the nutritional benefits of the Cacao along in the digestion process. _________________________________ Commercially store bought chocolate has been heated at high temperatures, these high temperatures effect the good quality of the Cacao and the Cacao especially the fat becomes rancid. ___________________________________ I also use no refined sugars or processed ingredients when I made these little treats! I want to enjoy my chocolate treat and leave my body thanks full as well. _____________________________________ 🍫 Great alkaline mineral, magnesium comes in high doses when you consume Cacao. 🍫 Additionally, flavanols influence the production of nitric oxide, this relaxes the muscles of your blood vessels, improving blood flow and blood supply to your brain. ___________________________________ My Storage jars are all Mason Jars! Grab your own! Use code: “charissa10” 10% from the total amount of your purchase. ——————— https://lebonocollection.com/collections/living ____________________________ #cacao #recipes #instagram #photooftheday #health #healthy #vegan #plantbased #veganchocolate #chocolate (at Asia/Singapore) https://www.instagram.com/p/Bzb8RsOnHJR/?igshid=dddqxmqy0x29

[charissa-and-co]

HEALTH IS A JOURNEY by @charissa_and_co_wellness ____________________________________________ Do you believe Health is a journey? Or do you have the idea that it is a destination? ____________________________________________ Health is indeed a journey and it is all about taking those small attainable steps to continue on the right path, along with these small steps, you want to make sure the journey is indeed enjoyable. ____________________________________________ Be Patient with the process, your body, mind and spirit will thank you. Below are three points of the 12 steps, choose one step you are going to take today for the rest of the coming week. ____________________________________________ Comment on how this is going for you… ____________________________________________ * Incorporate more leafy greens to at least one meal during the day, this can be spinach, bok choy, Kale… * Hydrate, drink at least 2 extra glasses of water each day then what you usually do. Especially 30min before a meal. Room temp is ideal. * Take at least one hour each day where you take time out for selfceare. This can be broken up into 30min / 30min. __________________________________________ WATER: **I would like to emphasise on the NO. 1 Key step. HYDRATION. When our bodies are dehydrated, we are impairing our energy levels, mood, this leads to major reductions in our memory and brain performance. **When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling. **Drinking water instead of soda can help with weight loss. **Yes believe or not, It lubricates the joints, our Cartilage, found in the joints/disks of the spine, contain around 80 percent water. Long-term dehydration can reduce the joints' shock-absorbing ability, leading to joint pain _________________________________________ SO KEEP HYDRATED, WITH WATER - TIPS TO FLAVOUR YOUR WATER: 1. Cucumber infused water 2. Coconut water 3. Water with soaked Chai seeds, 4. Soak a tablespoon goji berries with chai seeds in water, blend in your blender for a hydrating antioxidant drink. 5. Natural Rooibos tea, let it cool then add lemon and more water for a ice tea (at Asia/Singapore) https://www.instagram.com/p/BzZTNS-nMLM/?igshid=t0mg3zopub2w

[charissa-and-co]

MANGO YACON SORBET SQUARES WITH FIG CLUSTERS @charissa_and_co_wellness ______________________________________ So, what is Yacon? Yacon is a root, I buy the yacon syrup as this is the syrup extracted from the root of the plant, why I love this “sugar” alternative, well it is not only for the good natural sweetness similar to “molasses”, but it is a great low GI sugar, in its raw form Low in calories, plus it allows for easy digestion. _____________________________________ As yacon is a soluble fiber, soluble fibre is known to dissolve in water, it creates a gel that may improve digestion. The FOS present in the yacon, is a type of fructant. Yacon boasts about 40%-50% fructants. ______________________________________ It also contains some digestible sugars though. These include fructose, glucose and sucrose, which are responsible for the sweet taste of the syrup. The rest is FOS (fructooligosaccharides) and a fiber called inulin _____________________________________ Because a large part of yacon syrup isn't digested, it has only a third of the caloric value of sugar, about 133 calories per 100 grams, or 20 calories per tablespoon, so for this reason, it can be used as a low-calorie alternative to sugar. _____________________________________ The fructans eventually reach the large intestine, where they feed the friendly bacteria in the digestive system. This is where yacon syrup works its magic, we have all heard that friendly bacteria in the gut is actually incredibly important for your health _____________________________________ Figs are a good source of soluble fiber, therefore I used the un-sulphered version from @naturesupefoods to accompany my granola recipe, the mango sorbet with yacon really good deliciously well with the added crunch from the granola clusters. I love figs, rich in vital vitamins and minerals some are Vitamins A, B1 and B2. _____________________________________ #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlossgoals #weightlossdiary #weightlossinspiration #weightlossstory #weightlosssupport #weightlosstips #weightlosssuccess #weightlosscommunity #Vegan (at Asia/Singapore) https://www.instagram.com/p/BzWuHMGHzMY/?igshid=kfldhehctyew

[charissa-and-co]

CHEWY PROTEIN BARS WITH PINK PITAYA COCONUT CREAM TOPPING @charissa_and_co_wellness _______________________________________ I used @elliesbest brilliant superfood for this recipe, their superfood is not only delicious, using 100% Pure (Dragon Fruit) Powder, all Gluten-Free, Non-GMO, Raw, healthy, delicious & a brilliant pink colour that marries so well with my homemade coconut yoghurt, made by using my @elliesbest nutmilk bag. _______________________________ This is a Super Delicious antioxidant, nutrient rich snack, also has added chocolate plant protein from @nuzest. ____________________________ #Superfoods = improves metabolism, aids digestion & gives the body its antioxidants. Hence why, I added some Super berries (gojis) from @naturesuperfoods ________________________________ I love this superfood Powder as it brings brilliant color to any recipes! ______________________________ All plant based natural superfood with a variety of antioxidants. ________________________________ “charissa” coupon code for 10% off. —————————— http://elliesbest.myshopify.com?afmc=charissa&utm_campaign=charissa&utm_source=leaddyno&utm_medium=affiliate ———————————— Full Recipe Available on DM: ——————————— #plantbasedprotein #weightlossgoals #weightlossdiary #weightlossinspiration #weightlossstory #weightlosssupport #weightlosstips #weightlosssuccess #weightlosscommunity #WeightLossHelp #vegan (at Singapore) https://www.instagram.com/p/BzQL2kMHiwq/?igshid=15lbq2hpz9rms

[charissa-and-co]

INFLAMMATION AND DNA by @charissa_and_co_wellness _______________________________________ Our DNA / GENES determine our function, however we have the control over the action of these genes. ______________________________________ NUTRIGENOMICS & NUTRI-GENETICS IS THE EFFECTS OF FOOD ON OUR GENETIC EXPRESSION AND CELL FUNCTION. ______________________________________ Genes are critical for determining function, however our nutrition modifies the extent to which different genes are expressed, this thereby modulates whether we will attain the potential of being negative or positive established by our genetic background. _______________________________________ Think of your Genes (DNA) as the lights, it is up to us whether we want to turn on the light switch. _____________________________________ Age-related diseases have a common root cause to chronic, low-level inflammation. Chronic inflammation makes us more susceptible to chronic diseases, like obesity, and inflammatory conditions within our bodies _____________________________________ We can take a mindful approach to our bodies needs and find what whole foods work for us, working on reducing inflammatory markers within our bodies. ______________________________________ Examples of foods that decrease the inflammation within our bodies, are your LOW GI foods, foods high in omega-3 fatty acids, antioxidants, all can decrease the inflammation along in protecting our tissues from inflammatory damage. _____________________________________ Our immune system creates inflammation to protect us from infection, injury, or any disease. ____________________________________ IMMUNE SYSTEM:  defends the body from invaders of any kind, constant inflammation in the body can weaken our immune system over time. _______________________________________ (at Asia/Singapore) https://www.instagram.com/p/BzNqZyenIOc/?igshid=1ruop0t1dqd9r

[charissa-and-co]

FIG DATE DONUTS by @charissa_and_co_wellness ———————————————— An ounce of figs have about 3 grams of fiber. Yip, Fiber may help alleviate constipation and keep you feeling full longer. Figs are a good source of calcium, they are also a good source of many enriching vitamins, antioxidants, and minerals. Improving your overall health often balances your skin and helps with your circulation. If you feel like your skin is better when you eat more figs, enjoy! Your body will thank you, and your skin might, too. ———————————————— Of course so loved for their sweet, mild flavor, but figs are low in calories and have no fat. One large, raw fig has just 47 calories. Obviously everything in moderation is key! However figs are one of the ideal fruits to have due to their fibre content! Making it the ultimate breakfast treat! _______________________________________ As there is a presence of the fat soluble vitamins like A & K, I would mostly add some healthy fats to some of the recipes that include figs, therefore the added fat, gives opportunity to allow the vitamins like A & K become more bioavailable and easier to absorb. Hence why I incorporated some healthy fats to this recipe by using deliciously creamy almond butter. ————————————————— Ingredients 1 Cup of my wellness buckwheat groats 1/2 Cup coconut pulp made with @elliesbest 4 Tablespoons of Chai seeds 9 Large Medjool Dates 5 Dried figs @naturesuperfoods 1 Teaspoon vanilla extract 3 Tablespoons of raw almond butter Pinch of pink salt 1 Tablespoon of yacon syrup 1 Teaspoon of cinnamon (at Hong Kong) https://www.instagram.com/p/BzKVjZnnpym/?igshid=1gsep1a0gylog

[charissa-and-co]

CACAO ALMOND VANILLA CUPS by @charissa_and_co_wellness ______________________________________ What’s your favourite way to have cacao? Do you buy commercial chocolates or perhaps considered the benefits of having it in its natural form? ______________________________________ Reasons why this is my TOP #superfood. ♥ High in antioxidants ♥ Great in alkalising our body, magnesium ♥ Essential Amino Acid Tryptophan ♥ Stimulates & increase stress defence ♥ Allows for richer blood flow throughout ♥ Keeps is alert ♥ Vit C, Copper, Iron, Zinc and more ______________________________________ (Makes 10 small cups) 1/2 Cups coconut oil (melted) 1/2 Cup almond butter (use sunflower or hempseed seed butter for nut free option) 1 Cup Cacao Powder raw 1/4 Teaspoon cinnamon (optional) 1/2 Teaspoon Vanilla Extract 1 Tablespoon Yacon syrup ______________________________________ #weightlossjournal #weightlossstruggle #weightlossresults #weightlossgoal #weightlossblog #WellnessCoaches #wellnessday #wellnessmama #wellnessspa #wellnesscaoch #wellnessweekend #wellnessinfluencer #healthyfoodhealthylife #healthyfooddiary #healthyfooddelivery #healthyfoodidea #healthyfoodpage #healthyalternatives #veganfoodlovers #veganpower #veganbodybuilding #veganaf #veganfoodie #veganforlife #veganbeauty #veganathlete #veganshare #vegandinner #veganfriendly #recipes (at Hong Kong) https://www.instagram.com/p/BzE27seHNlj/?igshid=5b476yjgfv9h

[charissa-and-co]

NATURES JELLY GUMS by @charissa_and_co_wellness ————————————————— I love apricots fresh or naturally dried, not only does apricots have a high antioxidant profile, but they are also Low in calories and sugar, making them a Low GI fruit! The yellow orange colour from the fresh apricots comes from a antioxidant, beta carotene plus they are loaded in vitamins A, C, and E. ————————————————— The antioxidants neutralize free radicals, which are harmful compounds that damage and attack our cells, causing oxidative stress. Oxidative stress is linked to obesity and many chronic diseases. ————————————————— This is a recipe, I developed, for one part, I wanted to utilize some ripe mango, currently in season and by making a dessert that is easy, healthy and Low in sugar. ————————————————— Apricots are also a good source of soluble fiber, which feeds your healthy gut bacteria and may boost digestive health. ———————————————— Why are these un-sulphured apricots so brown and not as orange bright in colour? ————————————————— Fact is, the bright orange colour from dried apricots are a hazard, it’s a sign they are treated with sulphur or artificial colour, and if you ask me, we’re just messing with nature's palette. These beautiful organic apricots are free from nasty ingredients, They're brown. They're naked. And they are good for us! ————————————————— These squares are deliciously balanced in a light three toned tier, I also made my own coconut milk for this recipe, making your own plant based milk is so super easy, you just need the right equipment, a decent nut milk bag is key, therefore I would like to share with you a 10% discount on your purchase. ————————————————— “charissa” coupon code for 10% off. ————————————————— http://elliesbest.myshopify.com?afmc=charissa&utm_campaign=charissa&utm_source=leaddyno&utm_medium=affiliate ————————————————— Want the recipe DM me (at Asia/Singapore) https://www.instagram.com/p/By347_XnK0k/?igshid=prcayhot9ei0