Bee pollen is often buzzed about because it looks oh-so-pretty atop perfectly styled acai bowls on Instagram, but its good looks only scratch the surface on the powers of this superfood. Jam-packed with nutrition and healing properties, bee pollen is *way* more than decoration--it's your new pantry must-have. (We take our superfoods seriously around here. And our puns.)

Meet Bee Pollen: Valedictorian of the Superfood Class

In the world of superfoods, bee pollen’s resume is impressive. Bee pollen is one of nature’s most complete foods, as it contains nearly all nutrients necessary to sustain life. How’s that for the first line of a resume?

Bee pollen is a complete protein source (read: it has all the essential amino acids) and can pack up to 2g of protein per tablespoon--that’s more than the amount found in chicken, beef, or eggs of equal weight. It’s also an excellent source of vitamin A (an important immune-booster) with B vitamins, magnesium, iron, zinc, enzymes, and fatty acids. Its fiber content isn’t too shabby, either, coming in at 1.5g per tablespoon. Like we said...killer. resume. 

Thanks to health-conscious celebs, ala Victoria Beckham and Gwyneth Paltrow, bee pollen has been in headlines in recent years. But its powers were understood long before lifestyle brands and swipe-ups. Hippocrates and Pythagoras both prescribed bee pollen for its healing properties. The ancient Egyptians, Romans, and Chinese considered pollen a panacea. Native Americans wore pouches containing bee pollen around their necks on long journeys to help sustain their energy. (So...maybe it could be the tired mom cure-all? Here’s to hoping.) 

Bee Pollen is...what, exactly?

As honeybees bounce from flower to flower collecting nectar, pollen collects into little clumps on their hind legs. These clumps are sealed with a mix of saliva and honey or nectar, and brought back to the hive and packed into combs as a food source, creating the small granules we know as bee pollen. And now for the secret sauce: those bee secretions create a fermentation process that makes the nutrients of the flower pollen more readily available and gives bee pollen the nutritional density it’s known for. 

Bee pollen is collected as bees enter the hive and pass through a screen that gently scrapes their hind legs.  Think of it as a welcome mat at the hive for the bees to wipe their pollen-filled feet. 

Images and recipe courtesy of Planted Families. Thanks, Catrina! 

Opening up the kitchen to family-friendly culinary adventures is always a good idea, but especially in times like these. But busy hands in the kitchen isn't always easy, and your kitchen pantry may not be as readily stocked as it usually is (anyone else facing a flour shortage on their grocery store shelves?) 

That's why we were so inspired by this kitchen activity from one of our community members that we just had to share. 

Today's kid-approved Everipe hack is courtesy of Catrina of Planted Families: Nice Cream Cones! For those unfamiliar with the lingo, "nice cream" is ice cream made with more nutrient-dense ingredients than typically found in the freezer aisle. It's quick, creative, requires only a handful of ingredients, and the result is a nutritious sweet treat you can feel good about. Plus, the steps are all super kid-friendly, making it the perfect activity for a day at home. Talk about a total win.  

 

 

Ingredients 

• 1 Everipe Smoothie Kit (we recommend Strawberry Bananza, Cocoa Mojo, or Unbelievaberry) 
• 2 frozen bananas, halved (you can also use 1c ice, but frozen bananas give the best consistency)
• 1/4 cup milk of your choice (Catrina used coconut milk) 
• Ice cream cones
• Ice cream toppings & sprinkles

Tools 

• Food processor or blender 
• Spatula for scraping
• Spoon for serving
• Freezer-safe storage container w/ lid 

Directions 

Have your kitchen helper assist you in adding the smoothie kit, frozen banana halves, and milk to food processor.  

Pulse or blend until desired consistency is formed, stopping to scrape down the sides occasionally. Stopping for an occasional taste test is A-ok, too!

Consistency too thick? Add a splash of milk at a time. This is a great time to ask your child his/her opinion on the thickness, and if it is too thick, to come up with an idea on how to fix it. A science lesson made delicious!

Spoon and serve immediately or store in a freezer-safe container.  

Tips for serving: if your child is old enough, allow them to help scoop the ice cream into the cone. No cones? No problem! Scoop directly into a bowl.

Add an assortment of your favorite ice cream toppings in small bowls and allow the littles to customize their "nice" cream creations! 

 

 

New year, totally new thing on the blog: our first official guest post!  And if that wasn't exciting enough, in this post our superfoods are taking a break from the blender and heading into the OVEN.  The very first Everipe superfood baked good has been created.  The recipe is simple, healthy, and totally delish. Enjoy! 

Guest written by Maria Fernanda Lopez of Purely Healthy Living:
We all have our own holiday classic. Every culture has its own signature Christmas/holiday recipe, and orange cranberry is one of those classic recipes we enjoy during this season. Taking inspiration from that combo, I created my own variation with the ingredients I already have in my pantry.

I used Everipe's Unbelievaberry smoothie kit containing berries, chia seeds and hemp seeds for the berry.  For the orange touch I used sweet orange essential oil. Have you tried using essential oils for cooking? It's a simple way to add extra flavor with just a few drops.

The combination of berries and orange is just AMAZING. So flavorful! Definitely obsessed with this recipe. Those drops of orange essential oils really make a difference; I usually get my essential oils at Marshalls or TJ-Maxx. 

These muffins were made using paleo ingredients so these will be:
- Wheat Free
- Gluten Free
- Lactose Free
They are are also low carb thanks to the monk fruit, a natural sugar that doesn't give us glucose spikes. Added bonus: it's keto and diabetic friendly! 

As with most of my recipes, this is a simple recipe with simple steps. Healthy foods meet convenience and flavor--one of my mottos when it comes to cooking. 

Orange Berry Paleo Muffins

By Maria Fernanda Lopez

Serves 12
Ingredients
- 1/2 cup of coconut flour
- 1/4 cup of almond flour
- 1/4 cup of ground flaxseed
- 1/3 cup of monk fruit sweetener 
- 1 tsp of baking powder
- 1 tsp of cinnamon
- 4 eggs
- 1/2 cup of nut milk or water
- 1/4 cup melted ghee or coconut oil
- 1/3 cup of dried berries (no sugar added)
- 3oz. of low carb chocolate pieces
 
Method
1. Preheat the oven at 350F.
2. Mix the dry ingredients, skip the dried fruit and the chocolate.
3. Add the wet ingredients and mix well.
4. Pour the mix into twelve muffin cups.
5. Top with berries and chocolate.
6. Bake for 24 minutes.
7. Let them cool down and ENJOY!
Nutritional Information (per serving 152 kcal)
Fat: 11.8g
Carbs:10.3g
Fiber: 5.8g
Protein: 4.2g

 

We don't like to play superfood favorites around here, but's it is hard to argue with turmeric's powers. Whether it’s in a savory lentil dish or a tropical superfood smoothie, turmeric’s healing properties and versatility have made it a mainstay in everyday dishes for the health conscious....and curious. Tumeric’s popularity is hardly new, but it is shining brighter now than in has in recent history--it definitely wasn’t an ingredient in your mother’s can of Tab--so we deemed it time to dive a little deeper into this ancient superfood: 

A (Long) History of Benefits

Turmeric is a root from the ginger family known for it’s warm spicy flavor and vibrant orange color. Turmeric has been used in a variety of medical applications throughout history; it’s been noted to treat everything from digestive upset and menstrual cramps to cancer and rheumatoid arthritis. As an ancient medicinal herb, turmeric’s street cred can be traced as far back as 500 BCE, when it emerged as an important part of Ayurvedic medicine--so important that Ayurvedic literature contains over 100 different terms for turmeric, including jayanit, which translates to “one who is victorious over diseases." (We find this fact very cool.) 

Here's a few more ways turmeric shows up in Ayurvedic history books:

• Inhaling fumes from burning turmeric was used to alleviate congestion,

• Wounds and bruises were treated with turmeric juice,

• Turmeric paste was applied to skin conditions from smallpox and chickenpox to blemishes and shingles.

According to Dr. Weill, population studies have shown that in India, where turmeric is consumed regularly, rates of Alzheimer’s Disease are low. It’s also a staple in traditional Chinese medicine, used for things like back pains and headaches. From today’s clinical perspective, turmeric’s primary benefits are its anti-oxidant and anti-inflammatory properties.  More research is being done to explore the efficacy of its many other benefits, which could include anti-cancer properties. Modern medicine (which is less than 100 years old!) has only begun to unearth the benefits of the superfood, but in ancient and traditional medicine, this spice has been working overtime for thousands of years.

I’m Sold. How Do I Start?

Google “turmeric recipes” and most likely you’ll get multi-step recipes for delicious stews, homemade face masks and fancy lattes. Not exactly things that fit *immediately* into reality. But fear not: we’ve got you covered. Behold the best I-can-do-this-right-away uses:

Blend it up. Turmeric is a fabulous addition to smoothies, adding a depth of flavor and warmth while delivering all its amazing health benefits. That’s why we’ve created Ripe Rebound, a fan-favorite tropical blend that features turmeric and ginger in nutritionist developed, chef-approved recipes that are packed with plant power and totally foolproof. 

Sprinkle it on. Turmeric has taken up residency in the spice isle of many grocery stores, and a bottle just might need to make its way into your spice rack. Sprinkle on roasted veggies and/or add it to soups as a gateway into the spice. 

Buy a bottle. Turmeric supplements are also a thing...and a popular one. Before you add it to your Amazon cart, be sure it’s a turmeric supplement and not just curcumin, which also popular but only part of turmeric’s amazing-ness. Also be sure it contains black pepper extract or piperine, which will help your body better absorb the turmeric.

Looking for a little more inspo? Try this recipe from Chef Heidi!

CHEF HEIDI'S TURMERIC HOT CIDER

3 cups fresh apple juice 

4 cups water

1/2 tsp turmeric

1/2 tsp cardamom

1” of fresh peeled ginger, roughly chopped (Feel free to add more if you prefer spice!)

2 bags of apple spice tea (I love Celestial Seasonings)

Honey to taste if you prefer a sweeter drink

Combine all ingredients in a pot and bring to a gentle boil. Turn heat off immediately and steep for 15-20 mins. Enjoy! 

Your Comprehensive Guide To Chia Seeds
Everipe was born from a not-so-crazy notion: that good nutrition needs to be doable in today’s lifestyle.  We’re all about practical ways to eat clean, and chia seeds just vibe with that idea. They’re nutrition powerhouses, mild flavored, and super versatile. That’s why you can find them in every Everipe smoothie. Let’s take a deep dive into the greatness of the chia seed: 

 Mankind’s Love of Chia Goes Way Back (Yes, Even Before the '80s)

Chia-based foods are popping up everywhere and in every form (pudding! tortilla chips! baked goods!) but the truth is, their street cred goes way back—even before the cha-cha-cha-chia days. Stay with us here, because this is pretty interesting: chia seeds originated in Mexico and Guatemala as a food staple for the Aztecs and Mayans. Cultivated as early as 3500 BC, “chia” is the Aztec word for strength (see?) and were offered as a gift to Aztec gods in religious ceremonies. They were a major crop for Native American tribes, used for both food and medicinal purposes. And it’s true, the ancient seed took a hard left and became a novelty item for a number of years, but thankfully, that course has been righted (although chia pets are forever awesome) and the mighty seed is back again in mainstream cultures as a functional food. 

Though She Be But Small, She Is Mighty

If chia seeds ever had a LinkedIn profile, it would read something like this:

Superfood, 3500 BC-Present.  Resume highlights include:

• Fiber Powerhouse

• 7 grams of polyunsaturated fat per serving

• 4.4. grams of complete protein per serving 

• One serving contains 18% of the RDV for calcium

• Abundant in trace minerals like manganese, phosphorus, copper, selenium, iron, magnesium, zinc and calcium

• The richest plant source of omega-3 fatty acids  

• Very big deal during the holiday season in the 1980s

What’s In It For You? Potentially A Lot.

The fiber in chia seeds can help support digestion and keep you full for longer.  According to Everipe’s resident Holistic Chef and Nutrition Consultant Heidi Kutzelnig, chia seeds contain an “insoluble fiber, meaning the body doesn’t fully break it down during the digestion process. Instead, chia seeds pass through the digestive tract intact. This helps in two major ways: to gently clean out your intestines of debris and allow you to feel full longer." Outside the digestive tract, fiber has been shown to support heart health, lower inflammation, and speed up metabolism.  Keep in mind, there is oodles of fiber in fruits and vegetables and chia seeds should be a balanced part of your overall intake. 

According to the Harvard School of Public Health, those oh-so-good-for-you omega-3 fatty acids found in chia seeds have a “beneficial effect” on cardiovascular health, particularly by lowering cholesterol, regulating blood pressure, and decreasing inflammation. That being said, your diet should include multiple sources of Omega 3’s, as research has shown that some sources are more accessible to the body than others. 

The minerals in chia help with a variety of systems and processes in the body, like heart health, bone health, tissue maintenance, metabolism, muscle development, and nerve health. Pretty important stuff, right? And some of the minerals in chia, like copper and manganese, are lacking in a modern diet, so three cheers for covering your bases! 

As always, remember that chia seeds are best served as part of a balanced, well-rounded diet with plenty of fruits, veggies, and lean protein.  

Our Favorite Uses 

Chia seeds can be found in every blend of Everipe smoothies for all the super benefits listed above, and because they become gelatinous when blended, which is part of secret sauce in making our smoothies so creamy.  

Chia seeds can be enjoyed raw, soaked, cooked or toasted. Because they are so versatile and have such a mild flavor, chia seeds are a go-to nutrient booster in baked goods and snacks.  And since they’re such an easy ingredient to work with (that whole #doablenutrition thing) we’ve got a versatile, fool-proof, holistic chef developed recipe for chia pudding:

CHEF HEIDI’S CHIA PUDDING 

There are many ways to prepare this lovely recipe. Here is a base recipe for chia “pudding.” Ready for this?

INGREDIENTS:

Non-Dairy Milk 
From Heidi: Go nuts here! Coconut milk is my personal favorite, but rice, oat, and almond also work great (or try a flavored variety!).  Also, feel free to use dairy milk—I just prefer the taste/texture of the alternatives for this recipe.  Plus, they keep longer.
Chia Seeds
Vanilla Extract and/or Cocoa Powder

DIRECTIONS (for a single serving):
1. Add 3 Tbsp. chia seeds per 1 cup of liquid.
2. Place in a container, shake well.
From Heidi: I like mason jars best – they seal tight and keep longer. 
3. Refrigerate to set overnight. This will keep for a week. 

FLAVOR COMBOS TO TRY:
1. Chocolate flavored milk alternative sweetened with maple syrup 1-2 tsp (to taste). Shake first and then add your chia seeds. Top with ripe banana slices and nuts. 
2. Vanilla flavored milk alternative sweetened with maple syrup 1-2 tsp (to taste). Shake first and then add your chia seeds. Top with sweet berry chunks and crunchy granola
3. Plain milk alternative with 1/2 tsp. pumpkin pie spice blend (you can find this at any major grocery store) and 1-2 tsp brown sugar (to taste) added to it (blend this first for best results, then add your chia seeds).  Top with banana slices.
4. Vanilla flavored milk alternative with 2 tsp. black sesame seeds and 1-2 tsp. maple syrup (to taste) added to it (blend this first for best results, then add your chia seeds). Top with ripe sweet blueberries and black sesame seeds
5. Coconut milk (I like the canned stuff best – full of flavor and no junk added) with 1-2 tsp. agave syrup (to taste) and 1/2 tsp. lime juice (blend this first for best results, then add your chia seeds). Top with fresh tropical fruit(s) like kiwi, mango, or papaya.

TOPPING SUGGESTIONS 
From Heidi: I like to add crunch on top, best to add after pudding has set/at time of serving so they stay crispy

• Seed Blends
• Crispy Granola 
• Nuts 

What makes superfoods so super? We break down why, the best ways to eat them, and some of our favorites!