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How to Implement & Stick to Change

CHANGE – this word either excites or incites fear in people. I know for myself, I have struggled with change my whole life. When it comes to changes in emotions and relationships, I can be rigid and at times, unaccepting. I have had very little change in my life, except my parents divorcing when I was very young, so I think this has something to do with my resistance. Interestingly, my fiancé, Mike, who has moved all around the world since age 5, is much more flexible when it comes to change in any form, and I think that might have something to do with having had to change so much from such a young age!

I invite you now to think about change in your own lives… how much change have you gone through? How did it affect you? How do you respond to change? This might give you insight into how you address changes in other aspects of your life, such as the way you tackle a new way of eating or living.

Change is inevitable… it is the one thing we can count on! 

When it comes to reassessing our health, and introducing a new routine/habit, implementing and maintaining positive changes is key. This is something I have had lots of experience with – having changed from a corporate career to the health profession, tackled an eating disorder, worked through self-doubt and insecurity, and tried many, many diets, to finding a balanced, wholefood, vegan diet now. Here is what I have learned from my health journey and tools I find useful when it comes to making a health shift and sticking to it!

  1. Write down your WHY – Write down what this change is, and then 3-5 reasons why you are making it. It might be hard to come up with 1, but I promise you, you can think of a few to mentally support yourself and reinforce just how justified and necessary this change is. Try to think outside the square, for example “to lose weight” or “to lose 3-5 kg” is a common one. Whilst weight-loss may be appropriate, try to focus on something more positive, that doesn’t stir up negative emotion e.g. “to support every cell in my body” or “to eat for health and longevity”. This is far more “big picture” and in those moments of “weakness”, you will feel far more supported and good about a positive outcome (living a long healthy life) than simply fast weight-loss. Specific to a vegan diet, one of my reasons was for the good of the planet and for my love of animals. Every time that I ever thought about taking a slice of cheese from the cheese board at social events, or caving at a restaurant because there was nothing suitable, I had that as my motivation. Often, we feel like we can let ourselves down (and then scold ourselves later 🙁 ), but when our reasoning is tied to something or someone greater than us, it is just what we need to see the change through. Something to think about…
  2. SCHEDULE it in – Regarding exercise: How many times will you work out? What activity will you do? When will you do it? Re food: What will you eat? When will you do the food shop? When will you food-prep? Pen this all out into your weekly diary and set reminders if needed. Treat these as arrangements with other people, that you cannot cancel! My best advice is to also schedule self-care… 15 mins a day to step away from work, get outside or have a lie down/meditation.
  3. MOTIVATE yourself – Spend time researching/reading books/watching documentaries and articles that support you. There are some fantastic vegan/healthy ones out there! Be a constant sponge for new and exciting information that can help you on your health journey. Aside from info, books, social media, magazines and blogs are great tools to finding new, delicious recipes that align with your values. Keeping information fresh and a repertoire of new and innovative meals on hand keeps you motivated and makes the experience more pleasurable.
  4. ESTABLISH a morning routine that supports the change – starting the day on a healthy foot sets you up right and has you walking out the door on a high. I like to do deep belly breaths and visualise my goals. Other options are morning meditation, journalling thoughts or reading. Whatever it is, incorporate this into a healthy routine of hygiene, lemon water and exercise (unless you prefer to workout later) and do it every day.
  5. REWARD yourself – maybe that is a sweet treat, a massage, a new pair of leggings, a longer rest… whatever it is to you… reward yourself weekly. Acknowledge your hard work and dedication, and say thank you.

Be sure to check out my 7 sunday rituals (some are included in here!) for what to do to set yourself up for a healthy, productive week. This can definitely help with organisations of any health changes that you are currently making or aspiring to. You can do this!

In health & love,

Sami

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How to: Easy Food-Prep

Food prep truly is the foundation to our health. Whether you work from home, an office or are at school/university, a certain amount of preparation is critical if we are to make healthy choices.  Without it, we are likely to reach for the convenient option, the takeaway shop near the office, the food delivery app, or scrounge together some snacks from the pantry. Not prepping properly can also lead to over-eating, because you get home famished, making a proper meal seems so far off when you have nothing prepped, so you reach for anything and everything before making a proper meal. Sound all to familiar? It doesn’t have to be.

Let’s get prepped!

Sure, we can go overboard here… you can have 5 lunches pre-portioned, a snack, a healthy treat, dips, dressings, and grains all soaked and cooked up. However this “go-hard” strategy, is likely unsustainable. What we want to set up is a solid routine that you can adhere to week after week. You can rotate the varieties e.g. swap from broccoli to Brussels sprouts, brown rice to quinoa etc. each week, in fact, I encourage you to, in order to obtain a broader spectrum of nutrients, but the principles are simple. I will list the 5 non-negotiable, and add on a few “additionals”, should any of them jump out at you and you have a little extra time.

How to get your fiancé, boyfriend, husband, child, loved one to eat more veggies? Do all the slicing, shaving, washing, blending, shaking, baking, soaking, boiling for them!!! It doesn't have to be this or this much, do what suits you. I've sliced raw veggies, roasted cruciferous veg, eggplant & sweet potato, blended cauliflower rice (raw, ready to be cooked), soaked and boiled quinoa, soaked chia seeds, shaken up a salad dressing, washed spinach and shaved cabbage. We are ready to roll! Salads, smoothies & snacks made easy for the week. Never underestimate food prep! ✨

  1. Buy and wash/dry a big bag or two of spinach – Easy! Put it in a large glass Tupperware and store it in the fridge. It can now be added to smoothies, salads and cooked meals with ease. I buy 1kg for Mike and I. Why? High in vitamins such as A, C, E and some Bs as well as minerals like magnesium, zinc and calcium, chlorophyll-rich spinach also provides additional fibre as well as the added benefit of alkalising our bodies.
  2. Roast a BIG tray of Cruciferous & starchy veggies – I like to choose three options such as 1 x head Broccoli, 1 x head Cauliflower & 3-4 medium Sweet potatoes. Other cruciferous options are Brussels sprouts, kale, bok choy, cabbage. Starches include: potato varieties, beetroot, turnips, parsnips, peas, pumpkin, organic corn. Why? Because a serving of cruciferous vegetables a day is healthy to support our liver and detoxification pathways as well as being anti-inflammatory and anti-carcinogenic. Starch is a satiating, delicious way to amp up our fibre and feed the friendly bacteria in our gut which in turn produces butyrate (beneficial and important to the colon).
  3. Boil 1-2 cups dry gluten-free grains – Quinoa, brown rice, amaranth, teff, millet, buckwheat, 100% buckwheat soba or rice noodles… these are WHOLE grains. Whilst refined grains are stripped of most of their nutrients, these beautiful grains are full of fibre, minerals, phytochemical, vitamins and amino acids. Do not be afraid to consume. For any digestive issues, try soaking them overnight, draining and then cooking in fresh water. Why? Grains assist with brain function, fat metabolism, energy production and tissue repair.
  4. Stock up or cook legumes – Lentils, chickpeas, kidney beans, black beans, cannelloni beans are always in my pantry. I buy organic, no-salt-added varieties that have no preservatives or nasties. Be sure to wash them thoroughly in a strainer, until all bubbles disappear, to avoid bloating. You can also soak dry legumes and then drain and cook them yourself. Why? As well as possessing the benefits of other starches as stated above, they are loaded with protein, are low GI and help to balance blood sugar and appetite, and are choc-full-of antioxidants and fibre to promote good digestion, heart health, and prevent cancer.
  5. Make a batch of salad dressing – there are so many combos you can try here. This ensures putting together a salad is easy and tasty in a pinch. Why? Because store-bought ones are generally full of preservatives, additives, and unnecessary salt and sugar. These have incredibly beneficial ingredients such as apple cider vinegar, lemons, miso, tahini, spices etc. that only bring you more health, not empty calories!

Up on the blog, a salad dressing for you to make for a healthy week! Chickpea dressing... two ways – plain or with a hint of tomato As you know, I prefer to use wholefoods to thicken up my dressings – avocado, nut and seed butters, veggies, legumes – and skimp on oil. See my blog for why. This is a delicious hummus-like dressing, whilst the herbs and/or tomato added lend a different flavour profile Make a big batch and keep it in a jar in the fridge for the week! One of my top tips to easy healthy meal prep. Just shake it up & pour Add a drop or two of water if it thickens over the days Legumes such as chickpeas have the remarkable effect of controlling blood-sugar/appetite well after you have eaten them, to your next meal and beyond, meaning a healthy dressing like this will keep you satiated post-meal ✨

Additionals:

Cha-cha-cha-CHIA!! My fave seed with a little bit of everything good ✨ Healthy #pudding? I think so! This Coconut Berry Chia Pudding is up on the blog, along with 3 other varieties ... Choc-Chip Chai ☕️ Choc Mint #YUM! Indulged a little this Easter weekend? No biggie, get back on track... Check out my Chia recipes, make a big batch tonight & be set for early breakfasts or night-time (anytime) sweet cravings

4 pre-prepped breakfast ideas for those rushed mornings

Every meal is equally important, so you can forget that “breakfast is the most important meal of the day” mantra that has become so popular. Proper fuel is required throughout the day to keep you energised and nourished, however studies show that those who skip breakfast tend to form other poor eating habits, and are more likely to have difficulty loosing or maintaining a healthy weight. Breakfast is also extremely important for those of you who are active in the mornings. Our cortisol levels are highest in the morning, and can be even more so after strenuous exercise, so proper nourishment is crucial at this time, particularly for already-stressed individuals (often the ones to pass on breakfast, unfortunately). Often when we try to fit a lot in before we head out the door, we are quick to let our breakfast game slip in the name of “saving time”. Let this not be the case with these four simple brekky ideas you can pre-prepare and rotate throughout your week (or simply stick to one!). In fact, if you are a chronic breakfast skipper, I want you to commit to breakfast every day this week. After the 7 days, assess your energy levels, digestion and appetite (particularly toward the end of the day). I am confident you will notice positive changes!

Easy Oat Breakfast Muffin

Serves 1

  • 1/2-2/3 cup liquid (water/plant milk or ½ and ½ combo)

  • 1/2 cup oats

  • 1 tbsp protein powder

  • 1 tbsp ground flaxseeds

  • 1 tbsp xylitol

  • ½ banana

  • Small handful berries of choice

  • 1 tsp tahini or almond butter

  • ½ tsp baking powder

  • Optional: pinch of sea salt, ½ tsp vanilla, ½ tsp cinnamon

Preheat oven to 170 C fan-forced.

Blend all ingredients (except berries and tahini) together in a blender.

Grease a small-medium ramekin with coconut oil.

Scoop out with a spatula and fill the ramekin up halfway. Sprinkle with berries and a drizzle of tahini.

Pile the other half of the batter on top add another berry or two for decoration (optional) and place in the oven for 20 minutes.

If not eating immediately, store in the refrigerator. Make one or several, to keep in the fridge for the week!

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Crunchy Coconut Chia Pudding

Serves 1

  1. Place all dry ingredients into a tupperware or jar and mix to combine.

  2. Pour nut milk and maple syrup in, and stir well.

  3. Cover and allow to soak in the fridge overnight or for several hours (until it forms a pudding-like texture).

  4. Once ready, add fresh fruit and head out the door!

Basic Bircher

Serves 1

  1. Soak all ingredients overnight in a jar or tupperware.

  2. Stir well before consuming. Feel free to add fresh berries and/or cinnamon.

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Sunshine Smoothie

Serves 1

  • 1 cup coconut water

  • 1 banana

  • ½ cup frozen mango

  • 1 large handful fresh spinach

  • 2 tbsp hemp seeds

  • 2 cm sliced ginger (optional)

  • 2-3 tbsp granola (for serving, optional)

  1. Blend all ingredients together the night before.

  2. Place in a large jar in the fridge, and take with you the following morning.

  3. Sprinkle with granola when consuming, if desired.

What I eat in a Day to keep healthy

Everyday superfoods I aim to include…

  • 1 tbsp kimchi (probiotics, gut health)
  • 1-3 tbsp flax (omega 3, blood-sugar stabilising, fibre)
  • 1 tsp dulse flakes or 2 sheets nori (iodine and trace minerals, thyroid and hormone health)
  • 1-3 tbsp nutritional yeast (B-vitamins and amino acids, great for energy)
  • 2-3 Brazil nuts (selenium, important for thyroid amongst many other functions)
  • Greens, cruciferous vegetables, beans/legumes, lemons, parsley, coriander, turmeric, maca, goji berries (antioxidants, fibre, detoxifiers, mineral and vitamin-rich, anti-inflammatory, blood-sugar regulating foods!)

Liquids I choose…

  • Lemon water (stimulates digestion, supports liver)
  • Filtered water with a pinch of celtic/rock salt (enhances of absorption/hydration)
  • ACV in water (improves stomach acid and gut health) – when I remember!
  • Herbal teas- Dandelion, Tulsi, Women’s cycle, chai or soaked goji berries in hot water (stress, hormone and liver helpers)
  • Glass of Kombucha / kefir (gut health) – every second day or so
  • Celery & Beet juice – (liver and circulatory health)
  • Miso soup

6:30am First thing in the morning I have ½ lemon juiced in warm water.

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Breakfast

8-9am: Green Smoothie – find my everyday recipe here. Sometimes, particularly at the moment, I leave out the celery and lemon, and add 1 tbsp ground flax, 2-3 brazil nuts and 1 medjool date to it. It tastes so creamy! I make a herbal tea for right after this to tie me over – often we go back for more not because we need more but because we haven’t allowed our appetite to settle post meal.

Green smoothie heaven ✨ Post a killer barre workout @leanbeanfitness thanks to the gorgeous Lizzie via @classpass You've gotta try it! • By now you know that I like to start each day with a clean green smoothie to fill myself up with fibre & the beautiful vitamins & minerals we get from #raw greens Nothing makes me feel better! Did you know 95% of us don't meet our veg intake, which probably means a similar % don't meet our fibre needs We need fibre for a beautiful healthy body- to stabilise blood sugar & cholesterol & ensure a well-functioning digestive system. Yet we're all so concerned with protein (which hardly anyone is deficient in btw). 95% is staggering! #Fibre is key Try to work out how much fibre you get today & see if you need to up the ante. A smoothie a day will definitely help ☺️ #greensmoothie #healthystart #asmoothieaday

Morning tea

10-11am: Because my breakfast is quite light, I often find I am hungry 1-2 hours later. I like it this way! I personally don’t do well on a heavy breakfast, I feel it slows me down and leaves me feeling less vital. Fruit is easy and quick to digest, so it makes sense I am hungry again. As such, if I am out and about I will bring this bircher muesli: 1/3 cup oats, 1 tbsp flax, 1 tbsp chia, 1 tbsp hemp/pumpkin/sunflower seeds, 3 crushed walnuts, 1 tbsp goji berries soaked in coconut water or nut milk/water + sprinkle cinnamon, and sometimes ¼ cup berries. Alternatively, at home I have 1 x sprouted gluten-free toast w smashed avo, a sprinkle of dulse and nutritional yeast and some sprouts or herbs. If I am not hungry, a herbal tea, nut milk turmeric latte, or glass of homemade coconut Kefir or Kombucha will do me fine!

Activated Omega Pot! A staple in our vegan diet at the moment. Early mornings I like to have a light green smoothie, and then this little pot of goodness for morning tea, gets me through to lunch! It packs a powerful punch with both soluble & insoluble fibre, it's high in both omega 3 & protein (around 17g) Plus when you soak it all overnight it assists #digestion and what's more, the goji go really soft & plump like juicy sultanas ☺️ Except they're much more #nutritious! Just soak 1/3 cup oats in @h2coco coconut water with 1 tbsp of each: chia, ground flax, goji, pumpkin seeds, hemp seeds & 4 crushed walnuts & you're ready to go in the am!!! ✨ #plantbased #healthybreakfast

Goji tea - an easy home remedy recommended by my TCM-enthusiast fellow nutritionist & yogi @balancedbymaya Said to be a liver/kidney tonic to help replenish & purify blood for improved circulation, menstrual flow & fertility May be a helpful addition for those with low-iron/anemia. Ideal with Chinese red date too however a little tricky to get your hands on! I just love it because it turns these little #antioxidant powerhouses into juicy plump sultana-like treats that burst in your mouth I added a few sprigs of mint but perfect on its own - 1 tbsp Goji to 1 cup boiling water ❤️ @balancedbymaya full of yummy, natural ideas! This has been an arvo / evening staple for a month now!! #gojitea

Lunch

12:30-1:30pm: I try to have some apple cider vinegar and aloe vera juice in water before my lunch salad. This is consistent, I just rotate my choice of veg and pulses. My guide is: roughly 3 large handfuls of leafy veg (options include: rocket, cabbage, spinach, kale, cos) + sliced salad veggies of choice (tomato, cucumber, capsicum, onion, shallots, carrot, fennel, snow peas etc) + 1/2 cup beans/legumes + 1/2 cup starch (potato, pumpkin, beetroot) + handful cruciferous veg (if I have some roasted up, e.g. broccoli, cauliflower, brussels sprouts), 1/4 of a ripe avocado, 1 tbsp fermented veg/kimchi. Herbs and sprouts are great additions if I have any on hand. I toss this all up with lemon juice and apple cider vinegar then sprinkle with 1 tsp dulse, 1-3 tbsp nut yeast, and a pinch of chili flakes and black pepper. Otherwise I use one of my dressings using a combo of lemon, lime, ACV, dijon, tahini, hummus, miso, tamari etc. See my blog! Note, if I have leftovers from dinner I might have this instead, but I do like to get my raw veg in this time of day 🙂

Are all salads created equal? ✨ New blog post is up! ~~~~ An area so many of us get lost in is salad dressings. Firstly, because the store-bought or cafe-ordered ones are usually overrun by oils of varying quality, excessive sugar, preservatives, artificial ingredients etc. which can turn your otherwise healthy meal on its head. And secondly, I believe, we are all looking to oil as they key ingredient... Find out why I prefer to skip/skimp on oil in favour of delicious, whole-food ingredients, and learn 7 easy dressings you can shake together in a jar, no fancy equipment required: • Miso Tamari • Lemon Dijon • Lemon Tahini • Nutritious Creamy Citrus • Passion-fruit Lime • Apple Almond • Miso Tahini (my fav at the moment!)

A squeeze of lemon atop your food makes the iron more available, as vitamin C has the ability to increase iron absorption Of course, plants like green leafy vegetables have the miraculous combination of both iron + #vitaminC ... because nature is clever like that but a little extra lemon love boosts it even more!! We should also be careful not to consume tea & coffee around meal time too, which can inhibit iron #absorption. ~~~~ Good sources of #plantbased iron: Lentils, beans, tempeh, quinoa, brown rice, oats, cashews, tahini/sesame, pepitas, sunflower seeds and leafy greens!!

If I am on the run I might grab 2 x brown rice (if possible) avocado and cucumber sushi rolls and a serving of edamame, veg rice paper rolls, a cup of soup from a cafe,or a fresh DIY salad with beans or falafels…

Lunching today at the gorgeous new @thebrunchlady !! DIY salads & the yummiest smoothies- try the Acai!! And definitely get the gluten-free vegan falafels My face says it all

Afternoon tea – note, I don’t always have this, I tune in to my hunger.

3-5pm: A few days a week, I have a “pick me up” smoothie… 1 banana or ½ banana + ½ c berries/unsweetened acai, handful of spinach + 1 tbsp ground flax, 1 tbsp glutamine, 1 tsp maca, 1 tsp bee pollen and sometimes cacao, cinnamon or tahini for flavour. If I am very hungry I will add a scoop of Nuzest vanilla clean lean (pea) protein, or 2 tbsp hemp seeds. Other options I like: carrot + hummus, nori veg rolls, homemade bliss balls, green juice, an apple, miso soup or I will simply choose one of the drinks I mentioned for morning tea if I haven’t already had one and am not too hungry.

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Riceless sushi snack inspo. Including the star of so many of my meals: Sea vegetables ⭐️ ~~~~ Have you started incorporating sea veggies into your meals? I try to include a little each day! They are full of trace minerals that we don't always have plentifully in our land veg, mainly iodine- a very important nutrient for a healthy thyroid. I say a little, however, as too much iodine can be as bad as not enough (note my caveat below with kelp). Here are some great ways to include it: - Chomp on seaweed/nori sheets as a snack. Try find untoasted varieties - "Ricless sushi" #rainbowrolls (pictured): roll veggies, tempeh, avo, dip, kimchi in seaweed - Slice up a nori sheet and throw it into a salad or stir fry - Sprinkle 1-2 tsp dulse flakes into your salads, soups, stir-fries and stews - Try kelp noodles as a pasta/noodle alternative- Note kelp is very very rich in #iodine so should be consumed rarely and sparingly !! - Veg brown rice sushi rolls (good on-the-go option when in the city/shopping centre) - Throw some dulse/nori/arami/wakame in miso soup as a snack ! Love miso

Dinner

6:30-7:30pm: I like to keep it grounding and warming for dinner, even into the summer months. This usually means a cooked dinner, sometimes with a side salad. Good, complex carbohydrates don’t scare me at dinnertime like they used to. My days are designed so that I eat fresh, healthy, wholefoods that are easy to digest, so at night, my body can handle them. There is also research to suggest they help with sleep. Of course, as mentioned, it comes down to the quality i.e. unrefined, complex carbs, paired with plenty of veg. I choose: brown rice or noodle tempeh stir fries, lentil/chickpea curries, veggie-based soups with some grains or beans, split red lentil Dahl with rice, mung bean and brown rice kitchari, bean burger patties atop greens, zucchini or konjac/quinoa pasta with lentil bolognese and greens, mushroom, lentil and brown rice san choy bow… to name just a few of my staples! Basically, I always pair my beans and grains with lots of greens, especially cooked cruciferous veg, and sometimes I have a side salad too. I try to cook with: ginger, turmeric, coriander, parsley, miso, flax and lemon regularly, and use condiments like tahini, tamari/coconut aminos, vegetable broth and organic canned tomatoes or coconut milk. I use minimal oil in my cooking, just a little coconut oil to pan-fry where needed, or I “steam-fry” my veg with water/broth.

Tonight My lentil Dahl recipe on the blog ✨ With all the fixings.... love adding fresh (very bitter) rocket from the garden to it & purple sweet potato The bitterness is good for digestion Try it this week and let me know what you think!

Miso & sea vegetable soba noodle soup! I like using sea veg where I can, usually dulse flakes in my salads but here I've used the whole leaf plus wakame & nori too! Sea vegetables are a wonderful way to get a wide variety of beneficial vitamins & minerals into your diet, especially as our soils become more & more depleted. Not just iodine (which is important for healthy thyroid function) but also Bs, zinc, potassium magnesium & iron I basically whisked miso paste into warm water and allowed the sea veg to soak in it as I lightly cooked it on the stove, before adding the steamed broccoli & zucchini, stir-fried mushrooms & silverbeet, & cooked 100% buckwheat soba (careful, some varieties include wheat). Combined it all together with a few drops of tamari. Very quick nutritious dinner. Chilli optional but recommended! I love Asian-inspired dinners!

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Dessert

8-9pm: Most nights 🙂 I try to keep this the latest I put anything in to my body, even herbal tea! I don’t want to be running to the bathroom in the middle of the night! My favourite choice is a warm milky drink, as this is both sweet and comforting, perfect for this time of day. Cacao, turmeric or a chai latte, made stove-top with almond milk and stevia are my choices. Alternatively, 1-2 dates with a few raw nuts, or a few squares of dairy-free dark chocolate (probably choose this twice a week, the rest I have my latte/tea). Weekends might be a trip to a vegan gelato bar or enjoying a vegan treat I have made or bought 🙂 Alcohol is not a big part of my life, but if I have a glass or two I avoid “binging” like I did in my early 20s, and enjoy it for special occasions. A dirty martini is my go-to, I promise you will drink it slow!!

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Made a batch of Choc Mint Slices for a housewarming dinner tonight My girls can be the taste testers Almond, buckwheat & coconut base + avocado, fresh #mint centre + cacao @h2coco oil layer on top! As if it wasn't healthy enough I also snuck a healthy booster into the middle- @grassesoflife superbiotic greens powder! Jam-packed with barley grass, alfalfa, chlorophyll, spirulina, probiotics, kelp....... Soo this is basically a salad, right ? Stay tuned for the recipe ✨ #vegan #glutenfree #chocmintslice #cleantreat

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