Start your morning with sweet creamy coffee that doesn't contain junk ingredients

Homemade Coffee Creamer in 3 Delicious Flavors

Food
recipes

As much as we want to be that cool person in the coffee shop whose order is just "coffee, black", we always have to have a little creamer in our drink. The touch of creaminess and flavor elevates our black coffee into a real treat (in our humble opinion). It's also so fun to pick out new coffee creamer flavors, especially when we see a seasonal one.

The only problem: coffee creamer from a grocery store usually contains artificial flavors, chemical stabilizers, preservatives, and other bad ingredients. Even though it does make sense that the sugary sweet cereal-flavored, shelf-stable creamer isn't good for us, what should you get instead?!

Luckily, it's super easy to make your own coffee creamer and we've come up with a fool-proof recipe. When you see how fast and simple it is to make your own creamer, you'll never want to use store-bought ever again!

Most coffee creamer recipes call for sweetened condensed milk, but since we always want to avoid BPA-lined cans whenever possible, we use milk (or a milk alternative) instead. When you heat your own milk on the stove, you cook off some of the water, leaving behind an ultra-creamy and sweet concoction. We think this creamer is even better with some fun flavoring, which is why we included the ingredients for cinnamon vanilla, mocha, and fall maple flavors. But feel free to experiment with your own! Why not try honey or peppermint or almond? The flavor combinations are endless!

Ingredients

  • 3 cups milk (either full fat dairy, almond, or coconut milk)
  • ¾ cup sugar (adjust this amount based on how sweet you like your creamer)

Optional Flavorings

  • Cinnamon French Vanilla- ½ tsp cinnamon, 1 tsp vanilla extract
  • Mocha- 2 Tbsp cocoa powder
  • Fall Maple- Substitute 1/3 cup maple syrup for ½ cup of sugar

Instructions

  1. Combine the milk and sugar in a heavy bottomed saucepan. Heat over medium heat, stirring until the sugar is dissolved. Boil at a high simmer for approximately 20-25 minutes, stirring occasionally, until the liquid is reduced to about 2 cups.
  2. Turn the heat off and add optional flavoring ingredients and whisk until combined.
  3. Store in an airtight jar in the refrigerator for up to one week.
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Food
recipes

Easy Berry Crumb Breakfast Bars

A healthy breakfast on the go, without any plastic wrappers!

Whether you're headed to the office or about to drop the kids off at school, breakfast on the go is just a part of life sometimes. We've definitely explored every breakfast bar option on the grocery shelves, but wouldn't it be nice to have a breakfast bar option that didn't include plastic wrappers with ingredients that you can feel good about? Well, we have the recipe for you then! These breakfast bars (adapted from Smitten Kitchen) are gluten free, refined sugar free, and packed with oats and nuts to give you fuel for the day. These bars are kid tested and approved. In our experience they will be begging for them not only at breakfast time, but at snack time too!

The best part is that you can bake up a batch and you'll have breakfast for the entire family for the week. Or better yet, double up the recipe and freeze a batch for an on the go option any time. We used blackberries in this recipe, but feel free to use raspberries too! You could even try figs or apples too, which would be perfect for the fall.

Ingredients

For the crust and the crumb topping

  • 3/4 cup oat flour*
  • ½ cup sweet rice flour
  • ¼ cup tapioca flour
  • 3/4 cup coconut sugar
  • 2 Tbsp maple syrup or honey
  • 1 ¼ cup rolled oats
  • ¾ tsp salt
  • ¾ tsp baking powder
  • ½ tsp baking soda
  • ½ tsp ground cinnamon
  • ¾ cup unsalted butter, cut into 1 inch pieces
  • Optional: ½ cup of chopped almonds or pecans or walnuts

For the berry filling

  • ¼ cup coconut sugar
  • 1 Tbsp grated lemon zest
  • ½ tsp cinnamon
  • 2 Tbsp tapioca flour
  • 1 lb blackberries or raspberries
  • ¼ cup lemon juice
  1. Preheat the oven to 350° F. Line a 9" by 13" inch baking pan with parchment paper. Cut one piece of parchment paper to 9" wide and place it going the length of the pan, letting it cover the sides. Then cut another piece of parchment paper 13" wide and place it going the opposite way as the first piece, letting it go up the sides as well. Now you have a parchment paper sling that will help you remove the bars from the pan easily.
  2. Put the flours, coconut sugar, maple syrup, oats, salt, baking powder, baking soda, and cinnamon in a food processor. Pulse a few times to combine. Then add the butter and pulse until large and loose crumbs form. Reserve 1 ½ cups for the crumb topping and set aside.
  3. Scoop the rest of the mixture into the pan and use your hands or the bottom of a measuring cup to pack down the crust into an even layer. Bake the crust until lightly golden, about 15 minutes.
  4. In the meantime, combine the berries, coconut sugar, lemon zest, tapioca starch, cinnamon, and lemon juice into a medium saucepan and cook over medium heat. Use a wooden spoon to help burst the berries, stirring so that the mixture doesn't burn. Cook until the mixture has thickened, about 5-10 minutes depending on how juicy your berries are. You want the filling to be pourable but thick.
  5. Once the crust comes out of the oven, let it cool for about 5 minutes. Spread the berry filling over the top of the crust. Mix the ½ cup of chopped nuts with the remaining 1 ½ cup crust mixture if using nuts. Then sprinkle on top of the berry filling.
  6. Bake the bars for about 30 minutes, rotating the pan halfway through. The filling should be bubbling and have thickened even more.
  7. Let the bars cool in the pan for about 5 minutes. Then use the parchment paper sides to lift the bars out of the pan and let them cool completely on a wire rack. Cut into portions and store in an airtight container in the refrigerator for a few days.
  8. If you want to freeze a batch, place the cut pieces on a cookie sheet and freeze. Then put the frozen bars into a freezer bag or container. Take a frozen piece out overnight to defrost in the fridge, or let thaw for 20 minutes on the counter. (In the summer, they also taste pretty good frozen too!)

* Instead of the oat, sweet rice, and tapioca flours, you can substitute 1 ½ cup gluten free flour or all purpose flour.

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Food
recipes

4 Recipes for Batch Summer Drinks that You Can Spike AND that are Kid-Friendly

Ditch single use plastic and canned drinks at your next party

Summer is basically one big outdoor party. Anyone else wishing it will never end? With all of the heat, it's important to have icy beverages that everyone can enjoy. While it's easy to just load up with flats of canned cocktails or plastic bottles of flavored sparkling water, making a big batch of easy, tasty drinks is more budget friendly and planet friendly! Here are 4 of our favorite drink recipes meant for big containers, so you can quickly prepare them in advance and just set up a glass beverage dispenser as people start to arrive. Kids will love these fruity drinks and so will adults, especially if you add a splash of alcohol into your cup (we won't tell!). Plus you'll be skipping out on single use plastic bottles and BPA-lined aluminum cans. Try out one of these recipes at your next summer BBQ or event!


Spiked Lemonade

-1 gallon of water

-3 cups lemon juice

-3.5 cups white sugar

-Fruit like peach, blueberries, blackberries, mint, etc

-4 cups vodka or 1 shot per glass if adding vodka after pouring

Instructions

  1. Stir the sugar into the water until it's completely dissolved.
  2. Mix in the lemon juice, fruit, and optional vodka. Serve over ice.

Fruit Punch

-8 cups ginger ale

-4 cups orange juice

-4 cups pineapple juice

-sliced fruit like orange

-Optional: 2 cups rum

Instructions

  1. Combine all ingredients and serve over ice

Watermelon Refresher

-8 cups seedless watermelon, cubed

-2 cups water

-2 cups ginger ale

-2 cups lime juice

-4 cups gin or vodka or 1 shot per glass if adding after pouring

Instructions

  1. Blend watermelon in a blender until pulverized. If you want a completely smooth consistency without pulp, strain the blended watermelon through a sieve.
  2. Combine all ingredients, including pulverized watermelon, and serve over ice.

Hibiscus Watermelon Cooler

8 cups water

8 hibiscus tea bags

8 cups watermelon juice (puree watermelon in blender)

½ cup honey

1 cup lime juice

4 cups tequila or 1 shot per glass if adding after pouring

Instructions

  1. Add the teabags to the water and let steep for 5-10 minutes
  2. Remove the teabags and add the rest of the ingredients
  3. Serve over ice
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Life
skincare

3 DIY Face Mask Recipes to Brighten, Hydrate, and Tone

Ditch the harsh chemicals, plastic packaging and make your own!

Whether it's too much sun in the summer or much needed hydration in the winter, a sheet face mask is a great way to give nutrients and an extra boost to your skin. Plus face masks are basically the definition of self care. But as fun as store-bought face masks are, they do have some downsides. Many commercially available sheet masks contain harsh preservatives like parabens and potentially harmful chemicals because there isn't enough regulation on what can actually go in beauty products. And they aren't really that great for the environment because of the plastic packaging and every face mask just gets thrown away, creating more garbage.

Luckily you can save money, give your skin some much needed pampering, and help the environment by making your own DIY face mask! Win, win, win! Our favorite DIY face mask recipes feature ingredients like citrus, honey, yogurt, avocado, matcha, and turmeric. Each of the ingredients are favorites among skin care experts and we've tested all of them ourselves. All three of our favorite recipes have only 2 simple ingredients that you likely already have on hand, so you can definitely try one of these tonight!

We suggest buying a reusable washable sheet face mask to get the same spa-ish feel as a single-use sheet face mask. Here are some silicone face mask covers, and another cloth one that are both reusable and washable.

Honey Orange Brightening Face Mask Recipe

Orange juice is full of vitamin C, which is a natural skin brightener and has many anti-aging properties (1). Honey is a natural exfoliator and raw honey especially provides great balancing and soothing properties (2). These ingredients in combination make for a great brightening mask that's great for skin that appears dull and damaged. It's especially great during the summer, when UV rays can wreak havoc on your skin.

Ingredients:

  • 2 Tbsp Orange Juice
  • 2 Tbsp Honey

Instructions:

Mix the orange juice and honey in a small bowl and then apply and let sit for 10-15 minutes. Rinse with a lukewarm washcloth.


Super Green Hydration Face Mask

The creamy healthy fats in avocado provide some hydration super powers. Avocado is also an excellent source of Vitamin E and Vitamin C (3). Matcha green tea is packed with anti-aging and anti-inflammatory antioxidants (4, 5). When combined into a face mask, the texture is luxurious and provides a cooling and moisturizing effect that is addicting.

Ingredients:

  • ½ avocado, smashed until smooth
  • 1 tsp matcha

Instructions:

Mix the matcha into the avocado puree. You can also use an immersion blender if you want a smoother and fluffier texture. Apply the face mask and let sit for 10-15 minutes. Rinse with a lukewarm washcloth.


Turmeric Yogurt Toning Face Mask

Yogurt is a natural source of lactic acid that can gently help tone, brighten, and exfoliate your skin (6). Turmeric is antiinflammatory and the active compound, curcumin, has been shown to improve a multitude of skin conditions (7). This simple mask will help clarify your skin, while also increasing hydration and preparing your skin for the moisturizers or serums in your usual skincare routine.

Ingredients:

  • 2 Tbsp plain yogurt
  • ¼ tsp turmeric

Instructions:

Stir the turmeric into the plain yogurt. Apply the mask and let sit for 10-15 minutes. Rinse with a lukewarm washcloth.



Sources

  1. https://www.mdpi.com/2072-6643/9/8/866
  2. https://onlinelibrary.wiley.com/doi/abs/10.1111/jocd.12058
  3. https://www.tandfonline.com/doi/full/10.1080/10408...
  4. https://www.mdpi.com/1420-3049/24/23/4277
  5. https://www.sciencedirect.com/science/article/abs/pii/S0021967303011336
  6. https://www.liebertpub.com/doi/abs/10.1089/acm.2014.0261
  7. https://pubmed.ncbi.nlm.nih.gov/27213821/
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Food
cooking

Thinking of Eating More Plant-Based Meals?

Here are our top tips for healthy plant-based eating

here's been a lot of talk these days about eating more plant-based foods. What's good for the environment is good for you, right? Well, the answer lies in the ingredients list. Not all plant-based foods are equal and some are definitely more unhealthy for you than others. This is especially the case for plant-based processed foods. These include things like frozen veggie burgers (yes, the Impossible Burger included), or chicken-less chicken nuggets, or vegan pizza. So what's the key to healthy plant-based eating? There isn't one golden rule to follow, but we've rounded up some good tips to help you avoid plant-based processed foods below!

Here's what you can do…


So you can steer clear unhealthy ingredients like these...

  • High salt content: Just like most processed foods, plant-based frozen meals are also very high in salt.
  • Tertiary butylhydroquinone (a.k.a. TBHQ). TBHQ is a lab-made preservative that helps processed foods retain its flavor (1). For instance, making sure your smoky-fire roasted veggie burger tastes smoky. Unfortunately, animal studies have shown that TBHQ can cause cancer in animals, which is why the FDA limits the amount of TBHQ allowed in products (1). A safer and naturally occurring preservative alternative used by some food manufacturers is vitamin E (2).
  • Artificial food coloring. Artificial food colorings are ones like Red #3 and Yellow #6. High doses of artificial food coloring have been linked to a higher risk of cancer (3).
  • Emulsifiers. If you've ever looked on an ingredients list and saw ingredients like soy lecithin or mono and di-glycerides, these are emulsifiers. They help keep ingredients in a product mixed together and not separate, particularly if a product is made up of solids and liquids (3). However, animal studies have shown that emulsifiers can alter the microbiome of mice, cause inflammation and also increase the risk of obesity and other metabolic disorders (4).

When it comes to plant-based foods, the bottom line is that they are not perfect. Even if a product is plant-based, it doesn't automatically mean that it's healthy or safe, or even as nutritious as its meat counterpart. The best thing to do is use your best judgement (and this handy dandy article) when your plant-based craving strikes.

References
  1. https://www.sciencedirect.com/science/article/abs/pii/S0308814609003148
  2. https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.7835
  3. https://www.hsph.harvard.edu/nutritionsource/processed-foods/
  4. https://www.ncbi.nlm.nih.gov/pubmed/25731162
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Food
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Ground Beef Tacos Loaded with Veggies that are Kid-Friendly and Planet-Friendly

Reduce Your Meat Consumption Without Sacrificing Taste

We've all heard that reducing meat consumption is a great way to combat climate change, but for many people giving up meat completely is just really hard. That's why we're all for meals that reduce meat, but don't give it up completely. Just eating less meat on a consistent basis can have a big impact on carbon emissions and plant rich diets are really good for your heart health too. Adding veggies into ground beef tacos is one of our favorite ways to do that. This recipe is super kid-friendly and doesn't sacrifice on taste; it will definitely become a go-to recipe that everyone will gobble up. It's also budget friendly because it can stretch a pound of ground beef to last two meals. Sounds almost too good to be true, right?!

This recipe is also great for using up any veggies that are languishing in the fridge. Here we use onion, celery, zucchinis, and kale, but most veggies will work in this recipe. Broccoli stems, wilted leafy greens, leftover bell pepper, and even eggplant and mushrooms will work in this recipe. By using up what you have, you're reducing food waste, which is another way to combat climate change. So give this recipe a try the next time Taco Tuesday rolls around!

Ground Beef Loaded with Veggies Recipe

Ingredients

Ground beef tacos that include veggies like onion, celery, zucchinis, kale, broccoli stems, wilted leafy greens, leftover bell pepper, eggplant and mushrooms

For the Filling

  • 1 lb Ground Beef
  • ½ onion
  • 1 stalk celery
  • 3 small zucchinis (or 2 medium)
  • 1 bunch kale or other leafy green
  • 2 cloves garlic minced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp chili powder (or sub taco seasoning mix for all spices)
  • 1 Tbsp olive oil
  • Salt and pepper

For the Tacos

  • Flour or corn tortillas or hard taco shells
  • Garnishes like avocado, salsa, shredded cheese, sliced radishes, shredded lettuce, sour cream, pickled onions

Instructions

  1. Finely chop or food process onion, celery, zucchinis, and kale. You can use any other vegetables that you have in the refrigerator. Broccoli, swiss chard, cabbage, mushrooms all work well.
  2. Heat 1 Tbsp olive oil in a skillet and add vegetables. Cook over medium high heat, stirring frequently until the veggies have lost most of their water content. Depending on the moisture in the veggies you used, this may take anywhere from 5-15 minutes. Season with salt and pepper. Remove veggies from the skillet and set aside.
  3. Add ground beef to the skillet and break up with a spatula. Add garlic, cumin, coriander, and chili powder. Feel free to change the amount of chili powder so that it's more spicy or less spicy depending on your preference. You can also substitute some taco seasoning mix if you have that on hand. Season with salt and pepper as well.
  4. When the ground beef is browned evenly, add the veggies back into the skillet and mix with your spatula until the mixture is well combined.
  5. Serve in heated tortillas with any garnishes you may have. Leftover filling is also really good in quesadillas, as a side to a big salad, or as part of a scramble.
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Kale, Chickpea, Avocado, & Citrus Detox Salad with a Creamy and Herby Walnut Dressing

Our winter detox salad recipe

Sometimes the hardest part of cooking or meal prep can be figuring out what to make. It's hard to find a good balance between tasty and healthy. That's why we're sharing a tasty salad recipe that incorporates tips from our recent interview with Dr. Cynthia Li.

In our article titled 10 Science-Backed Ways to Detox With Cynthia Li, MD, Dr. Li mentions an important part of detoxing is to eat food your grandmother or great-grandmother would have recognized. Super processed food with a ton of hard-to-pronounce ingredients can have a detrimental effect on our health. There are certain foods that support detox more than others. This includes...

Foods that are good for detox such as omega-3 fatty acids, antioxidants, natural fiber, and herbs and spices

1. Foods rich in omega-3 fatty acids: wild salmon, walnuts & almonds, flax seeds freshly ground, avocado

2. Fruits and vegetables high in antioxidants: berries, kale, cabbage, tomatoes, citrus fruits, parsley, cilantro

3. Foods high in natural fiber: steel-cut oats, legumes, flaxseed meal, fruits & non-starchy vegetables

4. Herbs & spices: turmeric, fresh garlic, cumin, horseradish, ginger

It's easy to mix and match ingredients to create a ton of tasty dishes! The possibilities are endless. We created an awesome salad recipe using detox-approved ingredients. This salad is healthy, super tasty, and easy to make! You can also add protein and other seasonal fruit.

Kale, Chickpea, Avocado, and Citrus Salad

1 bunch kale, chopped into bite sized pieces

1/2 cup chickpeas (bonus points if cooked from dried beans or in a tetrapak or jar)

1 avocado, sliced

1 orange (or other citrus fruit) peeled and sliced

Creamy and Herby Walnut Dressing

1/3 cup walnuts

1 small garlic clove

1 Tbsp chopped parsley

3 Tbsp apple cider or white wine vinegar

1 Tbsp honey

1/3 cup olive oil

Salt and pepper

Instructions

Add walnuts, garlic, parsley, vinegar and honey to small food processor. Process until walnuts are in small chunks then start adding in olive oil

Massage kale with dressing then add toppings

Add dressing to taste

Enjoy!

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interviews

Alison Mountford from Ends and Stems Shares Her Meal Planning Tips

Plus, a 25% Discount for Because Health Readers!

Have you ever had an ingredient go bad because you didn't know what to cook with it? Or end up making so much pasta that your meal for one could now serve fifty? We've all been there. After spending years in the food industry, Alison Mountford saw firsthand how much perfectly good food gets thrown out during meal preparation. This lead her to create Ends and Stems, a meal planning service that curates recipes and shopping lists to make mealtime easier for you while reducing the environmental impact of food waste. Read on for a Q&A with the founder.

PS: Because Health readers can receive 25% off a monthly or annual subscription using the code Because

BH: Why is food waste an important issue for you?

AM: I've been a professional chef for 15 years. My first business was a meal delivery and catering service. As the owner of a small food establishment, it was just good business sense to use everything up and not waste edible food. I sold that business in 2015, but I wasn't sure what my next step was, honestly I was a little bit lost. Right around that time, the NRDC released it's landmark report measuring how much food is wasted in America, much of it in our own homes, and detailed the dramatic effect this waste has on the planet.

Everything clicked for me when I read this. My entire cooking career had been dedicated to helping busy people and families reduce stress around dinner time and encourage them to cook more, eat better, and shop better. And for my entire life, I have been an outdoors person. Following the health of our planet and taking action to improve it has always been a core value and it was only strengthened by the birth of my daughter, also in 2015. Reducing food waste at home is something small that we can all do everyday and it can add up to something big. Often, I feel helpless at some of the major issues our country and planet are facing, but helping busy people reduce food waste doesn't cost them time or money - it saves both - and that makes it super fun to educate about and promote.



BH: What inspired you to start a meal planning business?

AM: Once I knew that as a chef I had to talk about cooking to reduce food waste, I needed a business model. I had been in business long enough to know that creating an idea in my own head, alone at my desk was not a recipe for success. So, I took the internet and starting interviewing people. I used a free survey tool and put out a questionnaire. Within 48 hours, I had just shy of 1000 responses! I asked people if they cared about climate change (yes), food waste (also yes), and how they were struggling at dinner time. 83% of those surveyed named "Deciding what to buy and cook" as a top concern! I expected the answer would be grocery shopping or actually doing the cooking, but it turns out that the emotional labor of choosing a recipe and making sure you have the ingredients was driving people nuts.

From there, I refined the idea to include impact reporting and tested ways to change the convention of recipe writing so that the meals are faster, easier, and use everything up.



BH: Is food waste an issue that you see other professional chefs embracing? Can you tell us more about food waste in the food service industry?

AM: Yes, I feel very excited about the role of chefs in food waste and the greater movement to combat climate change.

In my experience, chefs are the least likely group of people to let food go to waste. In the breakdown of where food is wasted, restaurants rank high, but do you know more specifically where the food is wasted? On the consumer side. Any thriving restaurant manages food cost tightly, meaning there's not that much food wasted in preparation. Diners however, are conditioned to look for large portions, free bread/chips, we over order, and we don't follow through to take home and eat leftovers.

Chefs also have the advantage of knowing how to use a product in multiple ways and can minimize waste and reinvent leftovers.

I was recently at a conference with some of the best chefs in the world and the focus of the entire day was how chefs can use our position and influence to reduce food waste and act on multiple other initiatives to combat climate change - reduce plastic waste, support bee habits, reject monocropping, buy from farms doing carbon capture, reduce portion sizes, educate diners, and so many others.


BH: What are your top 3 tips for people who want to start meal planning but have never done it before?

AM: 1) Get in the habit of writing ideas down when they pop in your head. Thinking of dinner ideas on demand feels akin to writers block. I know I had some ideas...why can't I remember them? For me, this means keeping a running list on my phone or emailing recipes to myself when I see them. When it comes time to choosing a few recipes for the week, I have some help getting the ideas flowing.

2) Ask family members for input. This helps kids especially, buy into meal time and complain less. My 4 year old will ask for a specific fruit or vegetable, burritos, or noodles. I can factor these into the plan and she feels accounted for.

3) Be realistic about your week and willingness to commit. When I polled those thousand families, most were willing to cook just 2-3 times per week. Don't write a meal plan for 5 nights on your first attempt. Start small with just 2 recipes. Perhaps, choose one meal that you know will make excellent leftovers and double it. On super busy nights, plan for takeout or leftovers! My family always orders in on Wednesdays because my husband works later and brings the kids home later. We simply aren't starting from scratch that night of the week.



BH: What are some ways that people can make cooking fun?

AM: I think the single most important thing to do is cook when you have more time. That means, if you arrive home from work close to dinner time, prep your meals the day before or do most of it on Sundays. As a personal chef, I have prepared hundreds of thousands of meals 3-4 days before anyone will eat them. There's almost nothing that can't be stored overnight or longer and then reheated for dinner time. When you cook hangry (or with a hangry family nearby), it's never going to be fun.

My second tip to make cooking more fun is to rid yourself of any guilt stemming from a lack of variety. I see so many people, parents especially, lamenting that they don't cook enough variety and it's coming from comparing their own lives to an influencers feed on instagram. The real truth is that variety in foods is healthy, but you don't need to reinvent the wheel every night or week. Add variety when it truly feels fun but for busy weeknights, a simple home cooked meal is already a huge win, it does not have to be Pinterest worthy.

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