Fall into the season with a perfect blend of sweet and spice to get your day started.
These healthy Apple Spice pancakes are a cozy treat the whole family will love.
WHAT YOU NEED:
PANCAKES
APPLE COMPOTE
TOPPINGS (optional)
HOW TO:
PANCAKES:
Yield: 8 pancakes
COMPOTE:
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A vibrant fusion of flavor and nutrition, these delightful bites offer a burst of tropical joy in every bite.
Whether you're on-the-go, craving a guilt-free dessert, or simply looking for a taste of sunshine, our Mango Sunrise Frozen Yogurt Bites are here to brighten your day.
INGREDIENTS
HOW TO
Get ready to elevate your summer sipping experience.
Our sweet and tropical Blue Pineapple blend gets layered on top of our tart and bright Wild Dragonfruit smoothie. It's a treat for your tastebuds that's easy on the eyes too! Grab a friend and start sipping!
INGREDIENTS
Wild Dragonfruit Smoothie
Blue Pineapple Smoothie
HOW TO
Start your day off right with this metabolism-boosting overnight oats breakfast bowl!
Featuring Maqui Superfruit, this easy recipe is packed with antioxidants, fiber, and other nutrients that will help keep you feeling full and satisfied all morning long.
INGREDIENTS
TOPPINGS
HOW TO
If you're a fitness enthusiast, you know the importance of fueling your body with the right nutrients before and after your workout. Let's dig into the best pre and post-workout snacks to fuel your fitness routine.
Pre-Workout Snacks:
Post-Workout Snacks:
General Tips:
Why is hydration important?
Our bodies are made up of about 60% water, and every cell in our body needs water to function properly. When we don't drink enough water, we become dehydrated, and this can lead to a range of health problems, including:
On the other hand, when we stay properly hydrated, we can reap a number of benefits, such as:
While the amount of water you need to drink each day depends on several factors, including your age, gender, weight, and activity level. As a general rule of thumb, aim to drink at least 8 glasses (64 ounces) of water per day.
Staying hydrated is crucial for maintaining optimal health and well-being.nBy following the tips above, you can ensure that you're getting enough water throughout the day. So make sure to drink up and stay hydrated!
]]>Maqui Berry: One of the most antioxidant-rich fruits in the world, maqui also supports immune function.
Apple: Incredibly nutritious, eating apples is linked to a lower risk of diabetes, heart disease, and cancer.
Blueberry: Full of vitamins, minerals, and antioxidant, blueberries may also improve cognitive function and memory.
Banana: Rich in nutrients and soluble fiber, bananas support gut and heart health and help moderate blood sugar levels.
Coconut: An excellent source of manganese, coconuts help your body maintain a healthy brain, nervous system, and immune function.
Cauliflower: Low in calories and high in nutrients, cauliflower contains compounds that have been shown to have anti-cancer properties.
Lemon: An excellent source of vitamin C, lemons also help aid digestion and may improve skin health.
Sacha Inchi Protein: Rich in omegas with complete amino acids, sacha inchi plant protein also supports gut health and may improve cholesterol levels.
]]>Your gut plays a crucial role in digestion, nutrient absorption, and immune function, so taking care of it is essential. And what better way to do that than with Realm's plant-based smoothies! Packed with fiber, vitamins, and minerals, smoothies can help promote a healthy gut and keep your digestive system functioning properly. Here are 5 tips for maintaining a healthy gut with plant-based smoothies
1.) Eat a Balanced Diet:
The food you eat has a direct impact on the health of your gut. Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains can help support a healthy gut. These foods are rich in fiber, vitamins, and minerals that can help promote the growth of beneficial bacteria in your gut.
2.) Include plenty of fiber:
Fiber is essential for maintaining a healthy gut. It helps regulate bowel movements, feed the good bacteria in your gut, and reduce inflammation. Luckily, Realm smoothies are an excellent source of fiber! Add in ingredients like spinach, kale, berries, flaxseeds, and chia seeds to pack in even more fiber.
3.) Add in fermented foods:
Fermented foods are rich in probiotics, which are beneficial bacteria that live in your gut. These probiotics can help improve the balance of your gut microbiome and support a healthy digestive system. Consider adding fermented foods like kefir, yogurt, or kombucha to shake up your smoothies.
4.) Stay hydrated:
Drinking plenty of water and other fluids can help keep your digestive system functioning properly and prevent constipation. When making your smoothies, consider using coconut water to stay hydrated.
5.) Manage stress:
Chronic stress can have a negative impact on your gut health, so it's important to find ways to manage stress in your life. Regular exercise, meditation, and deep breathing exercises are all effective ways to reduce stress levels. And enjoying a delicious plant-based smoothie can help you relax and unwind!
So, grab your blender and start whipping up some delicious and nutritious smoothies today!
]]>When it comes to boosting your immunity, there's no need to look further than this immunity-boosting power couple, bursting with tropical goodness. Featuring mango, turmeric, pineapple, and orange — these four powerhouses pack a punch when it comes to keeping your immune system in tip-top shape.
First up, we have the tropical delight that is the mango. Not only is it delicious, but it's also packed with vitamin C, which is essential for a healthy immune system. Plus, it's like a mini vacation in your mouth.
Next up, we have the golden spice that is turmeric. This superfood is known for its anti-inflammatory properties, which can help support a healthy immune system. Plus, it's like a little ray of sunshine in your smoothie.
Pineapple is another immune-boosting star. It contains bromelain, an enzyme that can help reduce inflammation and support a healthy immune system. Plus, it's like a little taste of the tropics in your glass.
And finally, we have the classic citrus powerhouse that is the orange. Just one medium orange contains about 78% of the recommended daily intake of vitamin C, which is essential for a healthy immune system.
Get ready to call in HEALTHY because our Immunity Bundle is going to rock your system with goodness.
INGREDIENTS:
TOPPINGS:
Chopped mango
HOW TO:
As a plant-based smoothie company, we believe in promoting healthy and sustainable living. One way to do this is by reducing food waste. Food waste is a major problem that not only wastes resources but also contributes to greenhouse gas emissions. Over 100 bullion pounds of food is wasted in the U.S. each year. Alongside our ingredient partners, we’re on a mission to eliminate food waste. Below are a few of our easy tips:
Plan Your Meals: One of the easiest ways to cut food waste is to plan your meals in advance. This means taking inventory of the food you already have and planning your meals around what you already have on hand. This will not only help you save money on groceries, but it will also ensure that you use up the food before it goes bad.
Use Up Leftovers: If you have fruits or veggies that are starting to go bad, use them in your smoothies instead of throwing them away. Overripe bananas, for example, make great smoothie ingredients.
Freeze Excess Produce: If you have excess produce that you can't use up in time, consider freezing it. This is a great way to prevent waste and also ensure that you have a variety of ingredients on hand.
Compost: Composting is a natural process that breaks down food waste into nutrient-rich soil. You can use this soil in your garden or donate it to a local community garden.
Store Food Properly: Proper food storage can also help prevent waste. Make sure to store fruits and vegetables in the fridge or a cool, dry place. Use airtight containers to keep food fresh for longer.
Reducing food waste is an important step in promoting sustainable living and saving money. By planning ahead, using up leftovers, freezing excess produce, composting, and storing food properly, you can cut down on waste in your everyday routine. These tips can also help you save money by preventing overbuying and ensuring that you use up all the ingredients you have. Let's work together to reduce food waste and promote a healthy, sustainable lifestyle.
]]>Read on to learn four ways we're committed to sustainability and working to fight food waste.
Zero Food Waste
Our freeze-drying process captures over 90% of the nutrients of the food with ZERO waste.
Lower Carbon Footprint
Because Realm is a compact powder, we aren’t shipping unnecessary water weight across the country.
Shelf Stable
Our unique drying process inhibits the growth of bacteria and means a one-year shelf-life.
Social Support
We partner with suppliers who invest in their communities through fair wages, and farming support.
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First, it's important to understand that there are two types of sugar: naturally occurring sugar and added sugar. Naturally occurring sugar is found in real fruits, vegetables (like what you'll find in our Realm smoothies), while added sugar is added to foods during processing or preparation.
When it comes to fruit, the sugar it contains is naturally occurring. This means that it's not the same as the added sugars found in processed foods like candy and soda. In fact, the sugar in fruit is packed with fiber, vitamins, minerals, and antioxidants, making it a much healthier choice than added sugar.
Fiber is particularly important when it comes to sugar in fruit. It slows down the absorption of sugar into the bloodstream, which prevents blood sugar spikes and crashes. This is why eating a whole piece of fruit is better for you than drinking fruit juice, which has had the fiber removed.
So, is the sugar in fruit bad for you? The short answer is no. In fact, fruit is an important part of a healthy diet. The American Heart Association recommends that adults eat 4-5 servings of fruit per day as part of a balanced diet.
Of course, this doesn't mean you can eat unlimited amounts of fruit. Like all foods, it's important to practice moderation. Too much of any food, even a healthy one like fruit, can lead to weight gain and other health problems.
In conclusion, the sugar in fruit is not bad for you. It's a natural, healthy source of energy that comes packaged with fiber, vitamins, minerals, and antioxidants.
]]>So, there you have it! Whether you're a morning person or not, incorporating one (or all!) of these trends into your routine can help start your day off on the right foot. So, rise and shine, and get ready to tackle the day with a little extra pep in your step!
]]>Here are some reasons why you should consider making plant protein a regular part of your diet:
So, there you have it! Plant protein is not only good for the planet, but it's also good for your health and wallet. So, why not try incorporating more plant-based protein options into your daily diet and see the difference it can make! Your body (and the planet) will thank you.
]]>In honor of International Women’s Day, we’re taking a moment to share from the women behind Realm and what motivates us everyday.
From a dream that started in a studio apartment in NYC to shipping thousands of smoothies, and popping up in hotels across the country, we're excited to be here and proud to be women-owned and women-led.
Our small, but mighty team is so grateful to have you as a part of our community and story. Thank you!
Lauren | Co-Founder + COO
Who are some women that inspire you, and how have they impacted your life or career?
The women that make it all possible and are the true backbone of every working parent. From our mothers, to caregivers, to school teachers, friends, and neighbors that step in like an extension of our families. I'm forever grateful to these supporters who love my kids and home like I do. It gives my partner and I the peace and trust that our little ones are well cared for while we pursue our biggest dreams for our career and future.
Margaret | Business Development
When do you feel most empowered at work?
I feel most empowered during our team brainstorm chats! I'm always given such incredible feedback, new thought-starters, and innovative ways to tackle challenges. Our collaborations truly drive so much of what we do and how we work together!
Lisa | Customer Experience
What's the best part of being on a women-led team?
The constant support and compassion! Not only is the team whip-smart, creative, collaborative, and driven; but everyone truly cares about one another's well-being. We're constantly building each other and the company up together.
Elise | Co-Founder + CEO
What advice do you have to women who want to start their own business?
As women, we are often under-estimated. Use it as leverage… and motivation. Tackle challenges with intellectual curiosity — there’s always a solution, it just might take creative thinking to get there. Commitment, resilience, and passion are all equally important throughout the journey — be ready to run through walls, but don’t forget to enjoy the process!
]]>Antioxidant Power: Both maqui and acai berries are loaded with antioxidants, which help protect your cells from damage and promote overall health. However, when it comes to sheer antioxidant power, maqui takes the cake. Maqui berries have one of the highest ORAC (Oxygen Radical Absorbance Capacity) values of any fruit, meaning they are incredibly effective at neutralizing harmful free radicals. Load up with our Maqui Superfruit smoothie.
Nutritional Profile: While both maqui and acai berries are great sources of vitamins and minerals, maqui has a slight edge in the nutritional department. Maqui berries are high in fiber, iron, and calcium, making them a great option for those looking to support digestive health and bone health.Taste and Texture: When it comes to taste, acai berries tend to be the more popular choice. They have a slightly sweet and nutty flavor, while maqui berries have a slightly bitter taste. However, maqui berries have a creamier texture that some people find more appealing (especially when in smoothies ;) ).
Availability: Both maqui and acai berries are widely available in the form of supplements, powders, and frozen purees. However, maqui berries can be harder to find in their whole form, as they are native to South America and are not commonly grown or sold in other parts of the world.
Realm makes it easy for you to find the elusive maqui berry with our Maqui Superfruit smoothie. ]]>Red: Red fruits and vegetables are rich in lycopene, a powerful antioxidant that helps to protect against heart disease and certain types of cancer. Strawberries, beets, tomatoes, watermelon, and red bell peppers are just a few examples. You can also find these in our Berry Banana and Wild Dragonfruit blends.
Orange: Orange fruits and vegetables are high in vitamin C, which helps boost the immune system and promote healthy skin. Some examples of orange fruits and vegetables include carrots, sweet potatoes, pumpkins, and oranges. Check out our Mango Sunrise, Apple Spice, and Tropical Greens blends for a daily dose of orange goodness.
Yellow: Yellow fruits and vegetables contain a range of vitamins and minerals, including vitamin C, potassium, and fiber. Examples include mangos, lemons, pineapples, and bananas. You can find these in our Mango Sunrise, Berry Banana, and Blue Pineapple blends.
Green: Green fruits and veggies are packed with vitamins and minerals, such as vitamins K and A, iron, and calcium. Some examples include spinach, kale, wheatgrass, and avocado. Two star ingredients in our Tropical Greens blend.
Blue and purple: Blue and purple fruits and vegetables are high in antioxidants, which help protect against free radical damage. Examples include blueberries, spirulina, and maqui berries which can all be found in our Blue Pineapple and Maqui Superfruit blends.
So, next time you're at the grocery store, aim to include a variety of colorful fruits and vegetables in your cart. Your body will thank you!
]]>Fall in love all over again with these Berry Banana heart-shaped pancakes. Packed with wholesome ingredients — each bite is bursting with flavor and not only delicious, but also nutritious. It's the perfect way to start your day with delight.
INGREDIENTS:
Pancakes:
Toppings (optional):
INSTRUCTIONS:
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For most of human existence food was scarce. We weren’t importing berries from Mexico and grapes from Chile during the winter months.
Humans are designed to store fat when calories are abundant to prevent future starvation. All those carbs from fruits and vegetables become energy or are stored as fat to see us through until the next meal. However, today, that meal is always in a few hours.
A little sugar is ok — but our liver can’t process the quantity of sugar we eat today. Sugar is added to 74% of the processed foods in the U.S. and we now eat over 55 lbs of sugar per year.
It’s like a bar that’s overcapacity with a line out the door. When we overeat, all that glucose can’t get into our mitochondria. The glucose stuck outside (the line) triggers insulin. Persistently high insulin is not good - it prevents us from releasing stored energy in our fat. So we’re stuck with fat cells that can’t convert into energy.
Take Action
Realm to the rescue!
All of our smoothies are made with only real fruits, veggies, superfoods and plant-based protein. Freeze-dried at peak ripeness for maximum nutrition and macro-balanced so your body digests slowly without a sugar spike.
]]>Half brownie, half cookie dough, fully good-for-you.
Packed with protein, there is no refined sugar and no baking needed for these little decadent bites of goodness featuring our Bold Cacao smoothie blend. It's the ultimate way to enjoy your two favorite treats in one!
INGREDIENTS:
INSTRUCTIONS:
Note: Keep them stored in the refrigerator.
]]>First off, let's talk protein. Sacha Inchi packs in a whopping 30 grams of protein per 100 grams, making it one of the highest plant-based protein sources out there. It's like a protein powder, but in seed form. And who doesn't love a good multi-tasking superfood? Sacha Inchi also contains all amino acids, making it a complete protein.
But protein isn't the only thing Sacha Inchi has going for it. It's also loaded with heart-healthy omega-3 fatty acids, which can help lower inflammation and improve heart health. It's like a fish oil supplement, but in seed form. And much more tasty, we might add.
Sacha Inchi is also a great source of antioxidants, which can help protect your cells from damage caused by free radicals. It's like a daily dose of anti-aging magic. Let's not forget about the fiber content, which can help with digestion and maintaining a healthy gut. Finally, Sacha Inchi protein is also grain-free, gluten-free, non-GMO, and organic, making it a great option for those with dietary restrictions or anyone looking for clean and sustainable food options.
So, go ahead and add Realm smoothies to your daily routine so you can reap all the benefits of Sacha Inchi protein. Your taste buds (and your body) will thank you. And don't be surprised if you start seeing this little seed popping up all over your Instagram feed… it's about time it takes the spotlight!
Want to learn more about Sacha Inchi? Check out our post here from our Sports RD, Jenna Stangland.
]]>🍬 1 pack of Bold Cacao
🍬 1 cup milk of choice
🍬 1/4 tsp of peppermint extract
🍬 1/2 banana
🍬 Handful of ice
🍬 Whipped cream
🍬 Crushed peppermints or fresh mint leaves
1. Add milk, peppermint extract, Bold Cacao, banana, and ice to blender.
2. Blend it up, and pour into a tall glass with a straw or spoon.
3. Top with whipped cream and crushed peppermint candy or fresh mint leaves.
]]>Take a walk on the wild side with our vibrant Wild Dragonfruit smoothie bowl. Thick, creamy, and oh so easy to make. Breakfast never looked so good!
WHAT YOU NEED:
Toppings (optional)
HOW TO:
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Recipe Created by Marisa LaValette | Certified Holistic Nutritionist, NC
Make some magic this Halloween with our bewitching Maqui Superfruit smoothie — watch and wonder as it transforms to a brilliant purple in seconds.
What You Need:
For the smoothie base:
For the tahini sauce, optional:
For the toppings, optional:
How To:
INGREDIENTS
Toppings (optional)
INSTRUCTIONS
Note: Any leftover bark can be stored in a bag or airtight container. Use parchment paper to separate the pieces. It will keep well for up to 3 months in the freezer. You can enjoy it right from the freezer for an easy snack.
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Upgrade your morning with this protein and fiber-packed treat featuring our Mango Sunrise smoothie.
INGREDIENTS:
Chia Pudding:
Smoothie:
Toppings (optional):
INSTRUCTIONS:
Note: Any leftover chia pudding can be stored in the refrigerator for 3-4 days.
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TIP: Don't have molds handy? No problem! You can also use ice cube trays, small disposable cups, and muffin tins lined with foil cupcake wrappers. Simply pour the ingredients into your DIY mold, cover with aluminum foil and spear a wooden popsicle stick through the foil into the center of the mold!
TIP: We like to melt chocolate with a tablespoon of coconut oil. This helps prevent the liquid from hardening too quickly!
Did you try this recipe? We'd love to hear about it! Drop your comments below.
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Looking to add some healthy romance to warm up your soul? Getting the nutrition your body needs at all times of the year is simple and fun! Create a realm smoothie breakfast bowl (topped with flowers) with just a few quick ingredients and minutes:
Ingredients:
How-to:
1. Grab your fave realm smoothie blend.
2. Combine in blender with 2 bananas + 1 cup of your favorite milk.
3. Pour in your favorite bowl.
4. Decorate with fresh banana slices, maple syrup, and nut butter, along with hemp seed and buckwheat groats for crunch!
5. OPTIONAL: top with fresh edible flowers (ask your farmer at your farmers market about which flowers are food-friendly)
Tag us in your healthy creations! ENJOY!
Everything’s coming up apples this season. And we're all about this deliciously healthy classic.
The pumpkin spice craze is known for it's warm, sweet flavor, BUT comes at a price — high amounts of added sugar and artificial flavors (um, no thanks). Just a small size of the classic "Pumpkin Spice Latte" has 38 GRAMS of ADDED SUGAR, and an ingredient list made up of potassium sorbate, and mono and diglycerides – yikes!
We're here for the Apple Spice smoothies with only the real ingredients, packed with flavor and quality. Tastes like apple pie. Counts as breakfast.
Enjoy all of the notes of the season with a squeaky-clean label, real nutrients that make you feel your best and ingredients you can pronounce: apple, coconut milk, banana, coconut water, ceylon cinnamon, almond, carrot, sweet potato, flaxseed, sacha inchi protein.
Plus, Apple Spice Smoothie gives ya 7 grams of fiber, 10 grams of protein with absolutely 0 added sugar.
Check out some nutrition fast-facts below!
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