Hydration & Naturally Flavored Water Recipes

Hydration & Naturally Flavored Water Recipes

Stay Hydrated


Hey beautiful, drink some water.

Drinking water can feel like a chore sometimes. I find it all too easy to coast along a busy day, and forget about drinking an adequate amount of water. According to the Mayo Clinic, women need 11.5 cups of water per day, and men need 15.5 cups per day. That number can seem overwhelming. However, there are some great tips to keep you motivated to keep up with your water intake, so you can get all the benefits of staying properly hydrated.

There are so many amazing benefits from drinking water. The first being water is essential for sustaining life. We all need water as humans for basic survival. Water is important for electrolyte balance, detoxifying our bodies, proper digestion, and for muscle and joint repair. Here is an article from Dr. Josh Axe on the Benefits of Drinking Water for Skin, Digestion, Weight, and More.

I suggest starting with getting a nice water bottle. This may seem silly, but picking out a water bottle that you love is motivating to most people. When you feel inspired by a beautiful bottle or one that has the latest technology to keep it temperature regulated to your liking, you will be more likely to keep sippin’ on the good stuff. Another tip is to set intermittent alarms on your phone that are marked to daily so that they pop up consistently. After a few days, reaching for your water bottle or cup will become routine, and you won’t even think twice about it anymore. Drinking water will become instinctive not daunting.

I can understand how it can be hard to break the cycle of reaching for a soda or seltzer. Although seltzer or sparkling waters are a better choice, you need to be mindful about how they are flavored. Even though some companies advertise with “natural flavors” you also need to understand that natural flavors can be formulated in a lab with chemicals. So, while you think you are drinking something that is straight from a lime or grapefruit, it could actually be chemicals in disguise as fruit. In addition, there are heavy metals and chemicals that can be found in popular brands of seltzers and sparkling waters.

Here is a great resource to follow up on sparkling water contamination and natural flavors from the trusted FoodBabe.com:
– Sparking Water
– Natural Flavors

Below are three simple flavored water recipes I use with fresh herbs from my garden and fresh fruit that is in season or flash frozen. These are so simple to make, and will keep you drinking throughout the day. Making flavored water is also a fun activity to do as a family. My kids love mixing and matching their own combinations. Enjoy and drink up friends!

Strawberry Flavored Waters

Mindful Living With Amanda

Ingredients
  

Water Base

  • 3/4 cup pure coconut water
  • 3/4 cup filtered water

Strawberry & Basil

  • 1/4 cup strawberries
  • 1/2 lime, sliced
  • 3 slices of cucumbers
  • 1 tbsp fresh basil leaves

Mixed Berry & Lavender

  • 1/4 cup strawberries
  • 2 tbsp frozen wild blueberries
  • 1/2 lime, sliced
  • 1 tbsp fresh lavender

Strawberry & Mint

  • 1/4 cup strawberries
  • 1/2 lemon, sliced
  • 1 tbsp fresh mint leaves

Instructions
 

  • Mix the waters together, and toss in the ingredients for the flavored water of choice. Gently stir, and add ice to your preference. Enjoy!
Turmeric Latte

Turmeric Latte

I am a tea lover, and after a long day I totally enjoy a warm cup of my Turmeric Latte recipe. Turmeric has so many amazing health benefits, and warmed up with some coconut oil and soothing spices it is the beverage you will be reaching for night after night to unwind.

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There are a wealth of research studies that have been conducted centered around the health benefits of turmeric, which is a spice primarily used in Indian cuisine. Turmeric has been shown to treat and reverse some diseases. This warming spice has been affective in preventing blood clots, reducing depressive symptoms, fighting inflammation, and treating arthritis. There are more benefits such as enhancing your skin health, and detoxifying your body.

I will make a cup of this anti-inflammatory tea for both my husband and me, and it really does have a calming affect almost immediately. I find the combination of turmeric, cinnamon, ginger, and nutmeg to be very soothing. I hope that you find comfort in this cup of vibrant colors and flavors. Enjoy!

Turmeric Latte

Course Drinks
Servings 1 cup

Ingredients
  

  • 1 cup coconut milk
  • 1 tsp coconut oil
  • 1/2 tsp turmeric
  • 1/4 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp nutmeg

Instructions
 

  • Combine the ingredients in a small sauce pan, and warm over medium heat to your preference. Stir frequently or use a milk frother to combine. Serve immediately and enjoy!
Matcha Smoothie

Matcha Smoothie

Matcha is a type of concentrated green tea that has been shown to enhance your body’s detoxification system, and stabilize blood sugar levels due to the epigallocatechin-3-gallate (EGCG) compound. Studies have shown that matcha consumption is correlated to reduced risk for certain cancers, weight loss, enhanced muscle recovery after exercise, and reduced risk for heart disease.

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Matcha has had growing popularity over the past few years, which has increased the availability of quality sources on the market. When you are shopping for matcha powder you need to read the label just like anything else. When possible, opt for organic, and choose a powder that only has matcha as the sole ingredient. You will especially want to pay attention that there are no added sweeteners if you are following an elimination diet like Dr. Will Cole’s Elimin8 protocol.

In The Inflammation Spectrum by Dr. Will Cole he recommends incorporating matcha into the Elimin8 diet under the Blood Sugar/Insulin Toolbox. Going into the program I was aware of my sensitivity to high amounts of caffeine, so I never had more than 1/2 to 1 tsp of matcha powder. Matcha does have a higher concentration of caffeine than other green teas, because it contains the whole leaf of the plant. In general, 1 tsp of matcha has about 70 milligrams of caffeine per cup.

A good brand for matcha tea is Pique’s Sun Goddess Matcha. Whole Foods has a more affordable matcha powder, which is organic for about $14.99. I would recommend paying attention to your reaction to matcha, especially those with cardiac diagnoses, as it can cause palpitations or arrhythmias depending on your sensitivity. That is the beauty of the Elimin8 protocol. You are essentially stripping your system from all inflammation causing foods, and as a result you become more in tuned to your body’s response to the foods you consume. By having a basic diet you are more likely to be able to pinpoint exactly what is causing inflammation and distress. Thank you Dr. Will Cole!

Matcha Smoothie

Mindful Living With Amanda
Elimin8, Gluten Free, Paleo
Prep Time 5 mins
Course Breakfast, Drinks
Servings 1

Ingredients
  

  • 1 cup Unsweetened coconut milk
  • 1 cup Frozen cauliflower rice
  • 1 cup Fresh baby spinach
  • 1 scoop Unflavored, marine or grass-fed collagen powder
  • 1 tsp Matcha powder
  • 1/3 Medium banana
  • 2 tbsp Canned coconut cream
  • 1/2 tsp Cinnamon
  • 1/4 cup Filtered water

Toppings:

  • 1 tsp Unsweetened shredded coconut
  • 1 tbsp Blueberries
  • Sprinkle of cinnamon
Keyword matcha smoothie
Cold Brew Protein Smoothie Bowl

Cold Brew Protein Smoothie Bowl

Need a little bit of energy in the morning to tackle the day ahead, or a post workout smoothie? Then you will love this cold brew smoothie bowl that has a beautiful blend of chocolate and coffee. This is gluten free, dairy free, and it is paleo and Keto friendly.

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Sometimes after a morning workout I can’t decide what to have first. Do I grab the coffee, or make a smoothie? This smoothie bowl hits both spots, while only needing my effort to make one when I am in a pinch. I also love making this on the weekends when I have the luxury of time to sit down and enjoy a little treat to start my day.

I used Tone It Up protein powder for this bowl, but whatever chocolate protein powder you prefer will work. Just be mindful of the ingredients, because there are a lot of brands that use a substantial amount of unnecessary fillers. For the cold brew I sometimes grab one from the grocery store or make a quick cup of coffee the night before, and store it in a mason jar for the next day. Cheers to a good morning! It’s a good day, for a good day.

Cold Brew Protein Smoothie Bowl

Mindful Living With Amanda
Gluten & Dairy free, Paleo & Keto Friendly
Course Breakfast
Servings 1

Ingredients
  

Smoothie

  • 1 cup nut milk
  • 1 cup frozen cauliflower rice
  • 1 tsp coconut oil
  • 1 tbsp ground flaxseed
  • 1 serving chocolate protein powder
  • 1 scoop unflavored collagen peptides
  • 1/4 cup cold brew coffee
  • 1 tbsp nut butter

Toppings

  • 1/2 banana, sliced
  • 2 tsp cacao nibs
  • 1 tsp hemp seeds
  • 2 tsp unsweetened shredded coconut

Instructions
 

  • Add all of the smoothie ingredients into a high speed blender and blend until combined. Depending on your protein powder portion you may need to add more water, however do so in small increments so it’s thick enough to eat with a spoon.
  • Pour the thickened smoothie into a bowl.
  • Top with banana slices, cacao nibs, hemp seeds and shredded coconut. I always add a drizzle more of nut butter on top, because, why not?
Carrot Cake Protein Smoothie

Carrot Cake Protein Smoothie

Carrot cake anything is my jam. This smoothie hits the spot with the cinnamon, ginger and nutmeg spices. I can’t forget the hint of maple with the syrup drizzle on top! If you are needing a tasty breakfast or a post-workout smoothie, and you are a fellow carrot cake lover then you will love this drink! This is gluten free and diary free.

I am a lover of carrot cake, and oddly enough my son Sammy is too. I never appreciated the beautiful taste of carrot cake until I was older, which is why I am so surprised that my son digs it at the age of four. Nonetheless, I attribute his love for it, because of the traditional cream cheese frosting that comes alongside the cakes and cupcakes. With the frosting aside he still seems to sneak a sip of this smoothie from time to time.

I start my day with smoothies frequently. I love how easy they are too make, and I can throw it into a blender and be out of the door in minutes. A life on the go needs simple hacks like this. The best part is that when you construct a smoothie right it can be a filling meal to keep you going until the next one. The Fab Four approach developed by Kelly LeVeque is spot on, and it works every time. Simply formulate every smoothie with a healthy fat, a quality source of fiber and protein, and leafy greens. For Paleo you will want to use a friendly brand such as Primal Kitchen’s Vanilla Coconut Collagen Fuel.

For this smoothie I used Tone It Up vanilla flavored protein, but any vanilla protein powder will do. I would just try to be mindful of the ingredients, because there tends to be a lot of protein powders out there will a long list of fillers. I used cashew milk, but any nut milk will do. For my healthy fat I used almond butter, ground flax seed for my fiber, and for my greens I used frozen riced cauliflower. Naturally, there is a carrot, and the delicious blend of maple syrup, cinnamon, ginger and nutmeg to get the whole carrot cake experience. Enjoy!

Carrot Cake Protein Smoothie
Makes 1

Ingredients:

  • 1 cup unsweetened nut milk of choice
  • 1/2 cup chopped carrots
  • 1 scoop vanilla protein powder
  • 1/2 cup frozen cauliflower rice
  • 1 tbsp almond butter
  • 1 tbsp ground flax seed
  • 1/4 cup pineapple chunks
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ground ginger
  • 1/2 tsp unsweetened shredded coconut
  • 1/2 tsp maple syrup

Directions:

  • Toss all of the ingredients into a high speed blender and mix until well combined and the carrots are smooth
  • Top with a drizzle of maple syrup and cinnamon

Enjoy!

Salted Chocolate Smoothie

Salted Chocolate Smoothie

Look no further than my Salted Chocolate Smoothie if you are a fellow chocolate lover like myself. This smoothie hits both the sweet and salty craving while leaving you ready to conquer the day ahead. This smoothie is gluten-free, dairy-free and paleo friendly.

I love anything chocolate, so I have to admit that I am partial to chocolate protein powders. I use Primal Kitchen Chocolate Coconut Collagen Fuel as a Paleo friendly option. I start every morning with a smoothie or smoothie bowl. I personally feel a smoothie is a light but filling way to start the day. As long as you follow the basic chemistry developed by Kelly LeVeque with her Fab 4 method they will leave you feeling satisfied until lunch.

For this smoothie I used unsweetened almond milk as the liquid base, and then tossed in a scoop of chocolate protein powder. This protein is linked on my shop page. I also used frozen cauliflower rice, almond butter, ground flax seed, and half of a medium sized banana. My favorite smoothie toppers are cacao nibs and hemp seeds, but for this recipe I also sprinkled 1/8 of a tsp of sea salt on top for a little something extra.

Salted Chocolate Protein Smoothie
Serves 1

Ingredients:

  • 1 scoop of chocolate protein powder (Paleo friendly, Primal Kitchen is a good brand)
  • 1 cup unsweetened almond milk
  • 1 cup frozen cauliflower rice
  • 1/2 medium banana
  • 1 tbsp ground flaxseed
  • 1 tbsp almond butter
  • Toppings: 1 tsp cacao nibs, 1 tsp hemp seeds, 1/8 tsp sea salt

Directions:

  • Blend all but the toppings in a high speed blender. Top with the suggested toppings, but feel free to drizzle some more almond butter onto as well.

Enjoy!

Pistachio Smoothie Bowl

Pistachio Smoothie Bowl

I recently discovered pistachio milk and oh my goodness. I am hooked. The subtle sweet and creamy flavor makes this smoothie bowl taste almost like a dessert. Make this for a go-to breakfast option that will have you asking for seconds!

Okay, so I have heard of all the milks under the sun, but recently I stumbled across the brand Three Trees. Their pistachio milk was on sale, so naturally I bought it. I immediately thought of making a pistachio smoothie, of course.

When I make my smoothies I stick to the Fab 4 approach developed by Kelly Leveque, who is a holistic nutritionist. She has written the beloved books called Body Love and Body Love Everyday. Her approach is so simple that it will have you applying it to every meal. Do you have greens, a healthy fat, a source of fiber, and quality protein? If you hit all of those groups then there is no hemming and hawing about whether or not your meal is complete. Sprinkle some optional superfoods and liquid, and you are good to go my friend.

So, of course, I used my tried and true Primal Kitchen Vanilla Coconut Collagen Fuel protein powder to allow the vanilla to compliment the pistachio flavor. I used frozen cauliflower rice and kale for my greens serving. My fiber source is the ever so powerful flax seeds. My healthy fat is the drizzle of almond butter. For the liquid I used the pistachio milk. I can’t forget to add in a half of a medium sized banana for my fructose source. For the toppings I added a dash more of chia seeds, raw unsalted pistachios, my Spiced Grain-Free Granola recipe, unsweetened coconut flakes, and cacao nibs.

Like my other smoothie bowl recipes it is better to start off with a modest amount of liquid, because you want to get the right consistency to allow for spoonfuls. Otherwise, if you add too much liquid you will be using a straw and slurping that puppy up, you know what I mean?

I hope you enjoy this as much as I do. I have been enjoying this all week, and I am sad to say I already need to replenish my pistachio milk supply, because my husband has fallen in love with it as much as I did. Sharing is caring, right? At least until it comes to that last cup of milk, then the gloves are off.

Pistachio Smoothie Bowl
Serves 1

Ingredients:

  • 1 cup of pistachio milk
  • 1 scoop of vanilla protein powder
  • 1 cup of frozen cauliflower rice
  • 1/4 cup of frozen kale
  • 1 tbsp of ground flax
  • 1/2 medium banana
  • 1/4 cup of filtered water
  • 1 tbsp of almond butter
  • 10 raw unsalted pistachios
  • Optional toppings: unsweetened coconut flakes, cacao nibs, 1/4 cup of granola

Directions:

  • Add the milk, water, cauliflower, kale, flax and banana to a high speed blender and blend until well combined
  • Pour the smoothie into a bowl and top with almond butter, pistachios and other optional toppings
  • *Note: if the smoothie is way too thick then add small amounts of water until it is just right. The servings here will work perfectly, but depending on if you use generous amounts of the ingredients you may need to play with the liquids

Enjoy!

Cinnamon & Vanilla Coconut Milk

Cinnamon & Vanilla Coconut Milk

If you are a lover of dairy free milks like I am then you will definitely want to try this beautiful blend of vanilla, cinnamon and coconut. Pour this into your morning cup of coffee, tea, baked goods, oatmeal, cereal or smoothies for clean swap for traditional dairy milk. The best part, it takes no more than 5 minutes to make!

I have to be honest I am not a dairy milk person. In fact, the only time I consumed whole milk in my adult years was when I was pregnant with my second son Samuel. I drank an embarrassing amount of milk. I am talking a gallon a week. I am not even joking. I had a tough pregnancy medically with him, and the only thing that was comforting was milk by the cupful. Oh yes, let’s not forget the donuts from a local bakery I would eat with them on the weekend. Hey, a woman’s body does mysterious things when pregnant, am I right?

In my not so pregnant and glutenous state, I am a fan of nut milks and coconut milk. My body does not tolerate dairy milk, so I personally make this recipe weekly for my coffee and smoothies. My husband and sons will also drink this on the side of my Soft Baked Chocolate Chip Cookies.

It is important to be mindful when shopping for milk alternatives as they commonly have unnecessary additives and sugar. Specifically, when you choose a vanilla flavored milk you will often see “natural flavor”. Natural flavor is typically extracted by something found in nature (plants or animals), and then it is modified in a lab with unnecessary chemical compounds. Other ingredients you want to avoid are cane sugar, tricalcium phosphate, carrageenan, guar gum, and concentrates. These unnecessary additives are used as thickening agents or sweeteners, but they are linked to digestion problems, obesity, and inflammatory bowel disease. You will also want to be mindful to choose a certified organic brand to ensure the milk is free from synthetic pesticides.

To make my Cinnamon & Vanilla Coconut milk you will need a large mason jar (I use a 64 oz wide mouth jar). I use one 13.5 fl oz can of Native Forest Organic Coconut Milk (No Guar, BPA-free).

I simply fill the mason jar with 5 cups of filtered water, and then add the full can of coconut milk, cinnamon, and pure vanilla extract. Lastly, shake the jar vigorously until blended. Pop this into your fridge, and it will keep nicely all week. I use 1.5 to 2 cups in my smoothies everyday, so this makes me about 4 servings.

Image and Recipe are original to Mindful Living with Amanda

Cinnamon & Vanilla Coconut Milk
Servings 4-6

Ingredients:

  • 1 13.5 fl oz can of organic coconut milk
  • 5 cups of filtered water
  • 1/2 tsp cinnamon
  • 1/2 tsp pure vanilla extract

Directions:

  • Fill a 64 oz wide mouth mason jar with all the ingredients
  • Shake vigorously until nicely blended
  • Place the milk into the refrigerator in an air tight container for up to 4-5 days.

Enjoy!

Glowing Citrus Collagen Smoothie

Glowing Citrus Collagen Smoothie

Do you need an alternative to your morning cup of coffee, or do you want a little cup of sunshine in the afternoon for a little pick me up? Then, this smoothie is for you!

Collagen has so many great benefits, and incorporating this simple yet nutritionally dynamic ingredient into your routine will help your skin glow radiantly!

So, what is collagen? You have probably heard of and seen collagen everywhere as it seems to be all the craze. Dr. Axe (a functional medicine doctor) refers to collagen as the “glue” that helps hold your body together. Collagen is a natural protein that is found in our bodies, however as we age our collagen production decreases. Having quality sources of collagen in your diet has so many amazing benefits, which you will be sure to see with consistent use.

I personally started putting a scoop of unflavored collagen into my morning cup of coffee and smoothies when I started to notice postpartum hair loss after the birth of my second son. With consistent use not only did the baby hairs start to grow back, but my hair and nails were healthier and stronger than ever!

Here are some of the many benefits of using collagen:

  • Promotes hair, skin, nail, bone and joint health
  • Assists with stimulating your body’s own collagen production, which naturally decreases with age
  • Reduces joint pain
  • Soothes leaky gut symptoms
  • Boosts metabolism and energy output

This smoothie is so simple. All you have to do is measure and toss everything into a blender, turn it on, and drink it up! Simplicity is key to all things in my book. I use a Nutri Ninja, so I will typically grab the medium sized blender cup and add a bit of water to up my fluid intake. I try to consume quite a bit of water throughout my day, and my morning smoothies are an easy way to sneak more in.

Glowing Citrus Collagen Smoothie
1 serving

Ingredients:

  • 1 scoop of Primal Kitchen Vanilla Coconut Collagen Fuel
  • 1 scoop of Vital Protein’s Morning Get Up & Glow
  • 1/2 of a frozen banana
  • 1/2 cup of frozen cauliflower rice
  • 1 tbsp chia seeds
  • 1 tbsp of coconut oil
  • 1.5 cups of unsweetened coconut milk
  • Filtered water to your liking to reach your desired consistency

Directions:

  • Toss all of the ingredients into a high speed blender or blender cup and blend into well combined. Add filtered water in to reach your desired consistency!
  • Tip: You can make this the night before and store it in an airtight mason jar so you can grab and go in the morning. Just give it a shake as it will naturally separate, and drink it up!

Enjoy!

Tropical Juice

Tropical Juice

“Don’t fall for juice labels like “100% Vitamin C” and “100% Juice” to choose the best option. Food companies are allowed to say “100% juice” on the label even though their juice contains additives, flavorings, or preservatives”

Excerpt from Food Babe Kitchen by the fabulous Vani Hari

My kids typically drink water, but sometimes like most adults they want some more flare to the drinks. During winter we do fun hot chocolates or some flavored milks I make. I recently purchased and read the book Food Babe Kitchen by Vani Hari and made her 3-Minute Fruit Sorbet, and little happy accident occurred.

I under purchased the amount of frozen mango I needed, and my sons over poured the water into the food processor. The result was an amazing juice. I left it in our fridge, and I would take it out and add some water. Of course I find any excuse to use my coffee frother, so I used that to mix it evenly.

Here is a recipe we have been using lately for juice…

Ingredients:

  • 1/2 cup of organic frozen mango
  • 1/2 cup of organic frozen strawberries
  • about 1 1/2 cup of filtered water
  • a squeeze of lemon

Directions:

  • Pour all of the ingredients into a food processor
  • Let it mix until all of the fruit is smooth and there is enough liquid to produce a juice like consistency and not a thick smoothie consistency. I loosely suggest the water amount based to your liking.
  • For a little extra flavor add some organic unsweetened shredded coconut (if you are the type of person who does not mind a pulp kind of vibe)
  • Store the juice in an air tight container or mason jar to hold its freshness for up to 3-4 days in the fridge (if it lasts that long)

I hope you and your families enjoy this as much as we do! It is easy to make and free of unnecessary ingredients. Above all it is simple, the way food was intended to be!

Thank you for stopping by!

Cheers!