// Sonia Marie Nutrition

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Chocolate Orange Cake

Ingredients For the cake: 2 1/4 cups coconut flour/buckwheat flour use ½ of each, or all-purpose unbleached flour, more for the pan 2 cup...

Energizing Green Smoothie

Ingredients 3 large carrots 3 celery stalks 1/2 bunch kale 1 apple 3 tbs lemon juice Instructions Blend all ingredients in juicer (except...

Fruit & Nut Smoothie

Ingredients 3/4 cup mixed fresh or frozen berries 1/2 cup coconut milk 1/2 cup coconut water 1/2 frozen banana 2 tsp almond butter or a h...

Sonia’s Cure All Tea

Ingredients 2 TBSP apple cider vinegar 1 TBSP honey 1 TSP fresh grated ginger Juice from 1/2 fresh lemon Dash of cayenne red pepper Instr...

Craving Stopper Smoothie

Ingredients 1 1/2 cup coconut or almond milk 2 1/2 cup cups of swiss chard kale or spinach 1/2 avocado 1 frozen banana 1 tbsp almond butt...

Post Workout Smoothie

Ingredients 2 cups coconut milk or almond/hemp milk 1 inch piece fresh ginger or more 2 cups dark leafy greens or spinach Juice of 1 lemo...

Immune Booster Tea

Ingredients 1 TBSP honey 1/4 TSP cloves Juice of ½ lemon 1/4 TSP cinnamon 1 TSP ginger Dash of cayenne 1 cup hot water Instructions Combi...

Slim & Sexy Smoothie

When the warm weather rolls around, there’s nothing like an ice cold, refreshing smoothie! I use this recipe in the mornings before a lon...

Hotel Room Smoothie

Ingredients 1 TBSP of hemp or chia seed 1-2 True lemon orange, or lime packets (you can order on Amazon) ½ to 1 scoop greens powder like ...

Pear & Endive Salad

This recipe is an appetizer I whipped up at home, and only ended up eating about two bites, since my family jumped on it before I could! ...

Lemon Tahini Dressing

Delicious ground sesame seeds make a delicious dressing for salad, fish, or veggies! Ingredients 1/2 Cup Tahini ground sesame seeds 1/4 C...

Souper Squash

Fall is the perfect time to try out hearty, delicious soups. Squash is rich in Vitamin A and C, magnesium, fiber, antioxidants, phosphoru...

Easy Beans & Greens

Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein. Beans are found in most traditional cultur...

Fresh & Easy Salad

Ingredients 1 large English cucumber 1 avocado 1 cup quinoa cooked 1 plum tomato 1 red bell pepper 1 large carrot 1 tbsp olive oil 1/2 le...

Summer Salad

Ingredients 1 TSP whole grain mustard 2 TBSP fresh lemon juice 3 TBSP extra virgin olive oil Juice from 1 orange 1 shallot minced 1 TSP m...

Avocado Pepper Salad

Ingredients 1 teaspoon extra-virgin olive oil Juice of 1/2 lime 1 small clove garlic minced Pinch cayenne Coarse salt 1 ripe avocado halv...

Tomato Cucumber Salad

Ingredients 1 large cucumber 3 tomatoes about 1lb Small handful of fresh cilantro chopped (coriander) 1 TBSP olive oil Juice from 1/2 lim...

Moroccan Salad

Ingredients ½ cup uncooked quinoa ½ cup cooked chickpeas 20 cherry tomatoes quartered 1 medium cucumber diced 1 small courgette sliced th...

Are you making a mistake in the bedroom?

The mistake I am talking about is… Not sleeping. WARNING: Don’t fool yourself and think, oh, I can sleep later, I am too busy to sleep, s  First, impaired sleep causes leptin, your “I’m full” hormone to go DOWN by 15.5%.  Second, it causes your “I’m hungry” hormone to go UP by 14.9%.  This sends your appetite wildly out of control — you wake up starving and completely useless until you can binge on the worst foods. If that wasn’t bad enough, impaired sleep gets you addicted t

Soul Food

Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni ...

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