The Truth About Sunscreen

     Summer is time for fun in the sun! Being a native Floridian, this means beaches, surfing, snorkeling, springs, kayaking, and more. Also, being a naturally pale girl who likes to live on the spooky side of fashion, I tend to burn in less than 10 minutes of direct sunlight. Eek! In the past, I have been known to wear copious amounts of SPF 50+. However, in recent years, I've tried to dial back my dependence on chemicals based products. Making my own skin care products, shampoos, household cleaners, etc. This has translated to my SPF usage as well. And bonus! It's better for our environment. 

     So I started to watch my personal chemical consumption before I ever read a thing about the impact of SPF chemicals on coral and other, fragile, ecosystems. But the more I read, the more resolved I am to stick to all natural methods. Not only are there quite a few common chemicals found in sunscreen that are easily absorbed into the human body, that can potentially cause problems. But there are also a number of these chemicals that cause some serious damage to coral, fish, and other marine life. Quite often, they are the same chemicals. A number of these harmful chemicals have had minimal testing done because the FDA grandfathered them in without testing in the 1970's, because they had already been in use. Of these, Oxybenzone is one of the most concerning as it has been shown to cause problems in the endocrine system,not only in humans, but also in coral, sea urchins, fish, and several marine mammals.

     So how do you know if a sunscreen is safe? Even mineral sunscreens can contain harmful substances, and the term “reef friendly” is not regulated, so the best thing to do is to read the label. Avoid products that include the following ingredients:

• Oxybenzone
• Avobenzone
• octisalate
• homosalate
• ethylhexyl salicylate
• Octinoxate
• Octocrylene
• 4-methylbenzylidene camphor
• PABA
• Parabens
• Triclosan
• Any nanoparticles or “nano-sized” zinc or titanium (if the label doesn't say “micro-sized” or “non-nano” and it can rub in, it’s probably nano-sized)
• Any form of microplastic, such as “exfoliating beads”

     It's also a good idea to stick to lotions, especially avoid sprays as some of the natural ingredients can still be harmful if inhaled. Of course, one of the better options is to make your own sunscreen so you know exactly what goes in it. Wellness Mama has a great recipe here, check it out!

     There are other measures you can take to help keep your skin from getting burnt. Wearing protective clothing and hats can do a world of good for helping to keep you safe from the harsh sun. Stay in the shade during the brightest/hottest part of the day, or avoiding being outside at that time is another strategy. But my favorite strategy is to optimize your diet. Avoid foods that cause inflammation, such as processed vegetable oils, processed grains, and excessive amounts of sugar. Focus on consuming foods that support healthy skin, such as:

• Foods High in Vitamin D3 (mushrooms, fish, egg yolks)
• Foods High in Vitamin C (citrus fruits, berries, broccoli, chili peppers)
• Coconut Oil
• Omega-3's (healthy seeds and nuts, brussels sprouts, fish)

     I hope I have raised your awareness about sunscreen, and given you a few strategies to help you during this summer. If you have any questions or comments, please leave them down below. If you have anything you'd like to see me write about, please let me know! Also, find my YouTube channel and check out my videos. And Become a Patron!

Resources:

Reef Safe Sunscreen, Our Guide to Ocean-Friendly Sun Protection: Oceanic Society: https://www.oceanicsociety.org/blog/2140/reef-safe-sunscreen-our-guide-to-ocean-friendly-sun-protection?gclid=EAIaIQobChMI2IqgnoHJ4wIVC9bACh2jqwRYEAAYBCAAEgLKnPD_BwE

Skincare Chemicals and Coral Reefs: National Ocean Service: https://oceanservice.noaa.gov/news/sunscreen-corals.html

Sunscreen Safety: Wellnessmama: https://wellnessmama.com/55366/sunscreen-is-harmful/

Toxic Chemicals in Sunscreen & Safer Alternatives: Made Safe: https://www.madesafe.org/toxic-chemicals-in-sunscreen-safer-alternatives/?gclid=EAIaIQobChMI2IqgnoHJ4wIVC9bACh2jqwRYEAAYAiAAEgJ6h_D_BwE

Why Mineral Sunscreen is Safer for Us and the Planet: Wellnessmama: https://wellnessmama.com/402998/mineral-sunscreen/

Your Guide to Reef Friendly Sunscreen: Surfrider Foundation: https://www.surfrider.org/coastal-blog/entry/your-guide-to-reef-friendly-sunscreens?gclid=EAIaIQobChMI2IqgnoHJ4wIVC9bACh2jqwRYEAAYAyAAEgKF9PD_BwE 

Summertime Marinated Salads

     Summertime is here, there is no denying that! With record-breaking temperatures, it's become a struggle to stay cool. So I figured I'd share a few of my favorite summertime lunch/snack ideas with you. Marinated salads! They're delicious, easy, and served cold to help you keep cool.

Calling All Cukes! 

This marinated salad has been a favorite of mine for my whole life. Mom would always keep some in the fridge as I was growing up. And as an adult I can't help but love it still. There are a number of variations you can make on this, try adding some bell peppers, cauliflower, or radishes. If you don't want to make your own dressing, try using your favorite store bought Italian or Vinaigrette. Or try switching up the herbs in the home made dressing, instead of parsley and basil try dill. Have fun!

Marinated Cucumber Salad

2 medium Cucumbers, sliced

1 pint Cherry or Grape Tomatoes, halved

1 Avocado, chopped

½ medium Red Onion, diced or sliced

For the Dressing:

¾ cup Extra Virgin Olive Oil

4 tbsp Red Wine Vinegar

2 tbsp Lemon Juice (about 1 lemon)

2 Garlic cloves, minced

2 tbsp fresh Parsley, chopped

1 tsp fresh Basil, chopped

Salt and Pepper to taste

Instructions:
Combine all dressing ingredients in a mixing bowl and whisk well. Add in remaining ingredients and toss. Store in the refrigerator for 1 hour or more for best results. (I usually do this in a mason jar that I keep in the refrigerator)

Fava Forever!

     I love fava beans. They're just wonderful, even if they are a pain to process when they're fresh. For that reason, this recipe calls for canned fava beans. But it works just as well with Chickpeas or Kidney beans if you prefer them.

Marinated Fava Bean Salad

1 15-oz can Fava Beans, drained and rinsed

½ Green Bell Pepper, diced

½ Red Bell Pepper, diced

½ medium sized Cucumber, diced

¼ medium sized Red Onion, diced

2 Green onions, diced

½ tbsp Capers

¼ cup Parsley, chopped

5-6 Mint Leaves, chopped

5-6 Basil Leaves, chopped

For the Dressing:

1 clove Garlic, minced

¼ tbsp Dijon Mustard

1 tbsp Lemon Juice

½ tbsp Sugar

2 tbsp Olive Oil

Salt and Pepper to taste

Instructions:
Combine dressing ingredients in a mixing bowl and whisk well to combine. Add in other ingredients and toss. Allow to chill for at least 1 hour for best results.

Just Beet It

     Beets are an under-appreciated vegetable. They're also more than just red. My favorite beets are the golden beets. Largely because they don't bleed all over everything and stain my hands, but also because they have such a mildly sweet taste. Try this recipe with any kind of beet you want. Chiogga beets make for a great visual presentation. Classic red beets are great for a classic beet salad. You can even use a combination of beets to make things a little extra special! This salad is also great with a little Feta, Goat Cheese, or Bleu Cheese on top!

Marinated Beet Salad

5 medium Beets, trimmed and halved (save the greens for another dish!)

2 small Carrots, peeled and thinly sliced

½ a medium Red Onion, halved and thinly sliced

¼ cup roasted Walnuts

2 tsp fresh Dill, chopped

1 tsp fresh Parsley, chopped

For the Dressing:

The juice of 2 Oranges

1 ½ tsp Red Wine Vinegar

1 ½ tsp Olive Oil, or Walnut Oil

Salt and Pepper to taste

Instructions:
Steam the beets for 30-40 minutes, or until tender. Grab them with a paper towel and peel off the skins while they are still warm (or wait until they cool and use a peeler). Thinly slice them. While they are steaming, combine the dressing ingredients in a mixing bowl and whisk well to combine. Add in remaining ingredients and toss to coat. Allow to chill for 1 hour or more for best results.

It's Greek To Me

Greek salads are a staple in most American restaurants today. But my favorite version of this salad leaves out the lettuce and brings on the marinade!

Marinated Greek Salad

1 pint Cherry Tomatoes, halved

2 medium Cucumbers, chopped

1 Green Bell Pepper, chopped

1 small Red Onion, diced

½ cup Kalamata Olives, pitted and halved

2 Pepperoncini Peppers, sliced into rings

Marinated Feta or Tofu:

5-6 oz Feta or Tofu, cubed

½ tsp Crushed Red Pepper

½ cup Olive Oil

1 sprig each of fresh Rosemary, Thyme, and Oregano

1 clove Garlic, smashed

Salt and Pepper to taste

For the Dressing:

¼ cup Olive Oil (drained from the Marinated Feta/Tofu)

1 tsp dried Oregano

1 tsp Dijon Mustard

2 tbsp Red Wine Vinegar

Salt and Pepper to taste

Instructions:
Marinate the Feta/Tofu 24 hours or more (up to 14 days) in advance. Combine all the ingredients in a sealed container and hold in the refrigerator until ready to use. In a mixing bowl, combine the dressing ingredients and whisk well. Add all remaining ingredients to the bowl, including the marinated Feta/Tofu. Toss well to combine and chill for 1 hour or more before serving.

Expect the Unexpected

     You can truly use any vegetable in a marinated salad. This next recipe proves it! Who would ever think that asparagus would make for such a good salad ingredient? This salad is also super awesome when you add fresh mozzarella cheese to it. Almost like an asparagus twist on a traditional Caprese salad.

Marinated Asparagus and Tomato Salad

2 lbs Asparagus Spears, tough ends trimmed off then chopped into 2 inch segments

1 pint Cherry Tomatoes, halved

5-7 fresh Basil Leaves, chopped

*optional 8-16 oz fresh Mozzarella cheese

For the Dressing:

6 tbsp Balsamic Vinegar

¼ cup Olive Oil

2 tsp Dijon Mustard

2 tsp Honey

1 clove Garlic, minced

Salt and Pepper to taste

Instructions:
Steam the asparagus until tender, then rinse off under cold water to cool. In a mixing bowl, combine the ingredients for the dressing and whisk well to combine. Add in remaining ingredients and toss well. Chill for 1 hour or more before serving.

Something Sweet

     You don't have to stick to cold vegetables in the summer, fruit works well too! If you want to get wild and crazy, you can add in some mint or basil leaves. Or for those adult BBQs, instead of the Orange Blossom Water, try using white rum or vodka!

Marinated Fruit Salad

2 cups Watermelon, cubed

2 cups Cantaloupe, cubed

2 cups Strawberries, halved

1 cup Grapes, halved

1 cup Blueberries

For the Dressing:

½ cup Honey

¼ cup Orange Blossom Water

¼ cup Lemon Juice

¼ cup Pineapple Juice

1/8 tsp Salt

Instructions:
Combine the ingredients for the dressing in a mixing bowl and whisk well to combine. Add in remaining ingredients and toss well. Chill for at least 1 hour before serving.




     In any of these recipes, feel free to change the ingredients around.  Play with different fruit, veggies, and herbs.  Switch up the vinegars and oils. Throw in some of those wild edibles you've been dying to try. Maybe even toss in some chicken or shrimp! Have fun, play around, and let me know what you think below!

Summertime Lemonades

     Summer is in full swing here in Central Florida. The sky is blue, the grass is green, and boy is it hot. This is the time of year for picnics, backyard barbeques, pool parties, and the consumption of large quantities of icy beverages. Most people go for either tea or lemonade in the summer, and I have a tendency to like unusual flavor combinations. So I decided to share with you some of my favorite lemonade recipes for the summer. There is one important thing to note when making lemonade. Adding lemon juice (or really any citrus) to hot water brings out the bitterness, so always add the lemon juice after any warm ingredients have already chilled. Who knows, you might even be able to lessen your honey/sugar by doing this.



1.   My husband loves watermelon in the summer, and what better way to cool down than to have your favorite summertime fruit in your lemonade? Maybe by adding some cucumber. So here is one of my favorite summertime lemonade blends.

Cucumber Watermelon Lemonade

2 medium Cucumbers, diced (with or without the peel)

roughly 2 cups Watermelon, seeded and cubed

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup) 

½ cup Honey

6 cups Water (1 cup hot, 5 cups chilled)

Instructions:
Combine the first 4 ingredients in a blender and blend well. While blending, heat 1 cup of water in a saucepan on the stove. Add in the honey and stir until dissolved. Remove from the heat and mix with 5 cups of chilled water to cool. Add the honey and water mixture to your blended ingredients. Mix well. Chill for 1 hour before serving. *Optional, try using Soda Water (or Seltzer Water) instead of the chilled water for a fizzy treat.




2.   Green Tea and Lemonade are a classic mix. Add in a bit of refreshing Mint and you have a great summertime drink!

Matcha Mint Lemonade

4 tsp dried Mint leaves (or 2 tsp fresh)

4 tsp Matcha

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

8 cups Water (4 boiling, 4 chilled)

Instructions:
On your stove, bring 4 cups of water to a boil. Add in honey and stir well to incorporate. Remove from heat and add in the mint leaves, matcha powder, and lemon zest. Whisk to incorporate, cover and chill in the refrigerator for about 30 minutes. Once this mixture has chilled, add in remaining ingredients and place back in the refrigerator for 1 hour before serving.


3.  I love lavender and how it helps all of us to relax. Lavender and lemonade are a summertime no-brainer for relaxation. But how about adding in a fruity punch by way of peaches? Mmm tasty.

Lavender Peach Lemonade

4 tsp Lavender flowers

2 very ripe Peaches, peeled and diced

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

8 cups Water (4 boiling, 4 chilled)

Instructions:
On your stove, bring 4 cups of water to a boil. Add in honey and stir well to incorporate. Remove from heat and add in the lavender flowers. Cover and allow to come to room temperature (about 30 minutes). Strain and pour over the diced peaches and lemon zest. Chill in the refrigerator for 30 more minutes. Add in the lemon juice and remaining water. Mix well and chill for 1 hour before serving. *Optional, for a spicy alternative, use 2 tsp fresh ginger in place of the 4 tsp lavender.



4.   Coconut is the flavor of the tropics. And what better way to spend our summers than at the beach? This lemonade is refreshing and helps us to imagine our toes in the sand, and the sound of the waves.

Coconut Kiwi Lemonade

4 Kiwis, peeled and diced

½ can Organic Coconut Cream (8oz)

the Zest of 1 Lemon 

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

6 cups Water (1 cup boiling, 5 chilled)

Instructions:
Combine first 4 ingredients in a blender and blend until smooth. On your stove, bring 1 cup of water to a boil. Add in the honey and stir to well to incorporate. Remove from heat and combine with 55 cups of chilled water to cool. Add the honey mixture to the blender and incorporate. Chill for 1 hour before serving. *Optional, use pineapple instead of kiwi for a Pina Colada Lemonade.


5.     I am not a big fan of grapefruit. That being said, there are some flavor combinations that I love that just happen to star this bitter citrus fruit. Grapefruit and Rose are one of those combinations. I can't seem to get enough of it. So I turned it into a summertime lemonade. Why not?

Grapefruit Rose Lemonade

2-3 teaspoons Rose Water (start small and add more if you feel the need)

2 cups Ruby Red Grapefruit Juice (about 3 large grapefruit)

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

6 cups Water (1 boiling, 5 chilled)

Instructions:
Combine first four ingredients and mix well. honey. Stir to incorporate. Remove from heat and add to 5 cups of chilled water. Once cool, combine with other ingredients and chill in the refrigerator for 1 hour before serving. *Optional, throw in a few teaspoons of dried rose petals just before serving.







     In any of these recipes, feel free to change the ingredients around. Play with different herbs and fruits. Try using pineapple juice, lemongrass tea, or hibiscus tea instead of lemon juice. Throw in a handful of fresh berries, or pomegranate seeds, to any of these recipes and see what happens. Have fun, play around, and let me know what you think below!

Honey Syrups and Summer Cocktails

     Honey is a great ingredients for drinks now. It's a great way to, not only increase the flavor, but also bring some local ingredients to your summer cocktails. But it doesn't mix very well in it's normal state. So here are some ways to make honey syrups for your cocktail bar, and a few recipes afterward.

The Syrups:

Just Honey

This is the basic recipe for a honey syrup. It has a fairly mild honey flavor, and if you want to boost the honey flavor over the top, simply double the honey in the recipe. You can also use whatever other natural sweetener you'd like instead of honey (agave, turbinado, etc).

Honey Syrup

1 cup Water

1 cup Honey

Combine the ingredients in a saucepan. Bring them to a boil on medium heat, stirring constantly until honey completely dissolves. Remove from heat and allow to cool to room temperature (about 30 min). Store in an airtight container for up to 2 weeks.

Honey and Rose

This recipe combines the amazing flavors of honey and rosewater. For a simple twist, try it with orange blossom water instead.

Honey Rose Syrup

¾ cup Water

1 cup Honey

¼ cup Rosewater

Combine the water and honey in a saucepan. Bring them to a boil on medium heat, stirring constantly until honey completely dissolves. Remove from heat, pour in the rosewater, stir, and allow to cool to room temperature (about 30 min). Store in an airtight container for up to 2 weeks.

Herbed Honey

This recipe starts with a basic herbal tea and combines it with honey for a great, herb infused flavor.

Choose whatever herbs you'd like. I like to use single herbs sometimes, or sometimes I make a mixture of herbs to use. Mint is great, so is Lemon Balm. Try Lavender or Hibiscus. Or make it with Chai Tea Spices, or Apple Pie Spice. Quite often I'll also throw in some herbs that no one thinks about like Thyme, or Basil. Anything goes!

Herb Infused Honey Syrup

1 cup Water

1 cup loosely packed Herb(s)

1 cup Honey

Combine water and herbs in a saucepan. On medium heat, bring just to a boil. Turn off heat, cover, and let sit for 15 minutes. Add in honey and bring mixture to a boil, continuously stirring, until honey is completely dissolved. Allow to cool to room temperature (about 30 minutes). Strain out herbs and store syrup in an airtight container for up to 2 weeks.

Fun with Fruit

This can really be done with any of the previous recipes, but if you just want fruit and honey, here it is! Try with cucumber, berries, apples, citrus, you name it!

Honey Fruit Syrup

1 cup Water

1 cup Honey

1 cup Fruit

Combine the ingredients in a saucepan. Bring them to a boil on medium heat, stirring constantly until honey completely dissolves. Remove from heat and allow to cool to room temperature (about 30 min). Strain out the fruit and store in an airtight container for up to 2 weeks. 

The Cocktails!:

Blackberry Thyme

     It's a great thyme for Blackberries! (Sorry for the pun) This modern take on a traditional Tom Collins uses a honey syrup made with fresh blackberries and thyme. To make the syrup, use 1 cup blackberries, 1 cup thyme, 1 cup water, 1 cup honey, and follow the above honey fruit syrup recipe (but throw the thyme in with the fruit). It's delicious and refreshing, perfect for a summer party!

Blackberry Thyme Collins

1.5 oz Gin (or Vodka if you prefer)

.75 oz Lemon Juice

1 oz Blackberry Thyme Syrup

Top with Club Soda

Combine Vodka, Lemon Juice, and Syrup in a shaker with ice. Shake well. Pour into a pint glass, top off with fresh ice if needed. Pour the club soda over mixture. Garnish with a fresh blackberry and thyme sprig.

Rose and Grapefruit

     The traditional Paloma is a great cocktail made with tequila, lime juice, and grapefruit soda. In this version we are making our own grapefruit soda by using a Grapefruit Rose Syrup. For the syrup, simply follow the above Honey Rosewater Syrup recipe, but throw in ½ cup of fresh Grapefruit to the mixture as it boils. If you want it to have more of a rose flavor, double the rosewater at the end.

Paloma Rose

2 oz Tequila

.5 oz Lime Juice

1 oz Grapefruit Rosewater Syrup

Top with Club Soda

Rim a pint glass (or margarita glass) with salt and fill it with ice. Combine tequila, lime juice, and syrup in a shaker with a little ice. Mix and strain into the pint glass. Top off with club soda, garnish with a thin Grapefruit wedge, and enjoy!

Misty Mornings

One of the more popular drinks this year is a Moscow Mule, which is typically made with Vodka and Ginger Beer. This take on it uses a Lavender Earl Grey Syrup, lending it a slightly British flair. For the syrup, use 1 cup water, 1 cup honey, ½ cup lavender, and ½ cup Loos Leaf Earl Grey Tea.

Misty Morning Mule

1.5 oz Vodka (Sweet Tea Vodka works well with this)

.5 oz Lime Juice

.5 oz Lavender Earl Grey Syrup

Ginger Beer (non alcoholic)

Fill a copper mule mug (or pint glass) with ice. Combine ingredients (save the ginger beer for last, you won't need a whole can) and give it a few stirs. Garnish with a lime wedge and lavender sprig. Enjoy!

Jalapenos?

Jalapenos add a little kick to any cocktail, and this take on an old fashioned has a great kick. For the Hibiscus Ginger Syrup, use 1 cup water, 1 cup honey, ¾ cup Hibiscus, and ¼ cup fresh Ginger slices.

Jalapeno Hibiscus Old Fashioned

2 oz Bourbon

1 oz Hibiscus Ginger Syrup

2-4 Slices Fresh Jalapeno

3 dashes Aromatic Bitters

In a shaker, combine Bourbon, Hibiscus Ginger Syrup, and Jalapenos. Shake moderately. Strain into a rocks glass with a giant ice cube in it. Add a dash (or 3) of bitters. Garnish with a cherry and a slice of jalapeno.

A Winning Combination

Cucumber and melon go together so well, especially during the summer. So of course I have to include a Cucumber Melon Mojito on this list! For the Cucumber Mint Syrup, use 1 cup water, 1 medium cucumber, 1 cup of fresh mint, and 1 cup honey.

Cucumber Melon Mojito

1.5 oz Rum

1 oz Cucumber Mint Syrup

1 oz Pureed Watermelon

.5 oz Lime Juice

Top with Club Soda

Combine Rum, Cucumber Mint Syrup, Pureed Watermelon, and Lime Juice in a shaker with ice. Shake vigorously. Pour mixture (including ice) into a pint glass and add a little more ice if needed. Top with Club Soda and garnish with fresh Mint leaves. Enjoy!

     In any of these recipes, feel free to change the ingredients around. Play with different fruit, sweeteners, and herbs. All of these can also be made using fresh juices instead of alcohol for the kiddos. Try using pineapple juice instead of Bourbon in the Jalapeno Hibiscus Old Fashioned, use orange juice instead of Tequila in the Paloma Rose, or simply leave out the vodka in the Misty Morning Mule. Have fun, play around, and let me know what you think below!