3 Summertime Smoothie Bowl Recipes

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Smoothie Bowl Recipes for Healthy Summertime Meals and Snacks

A few years ago, smoothies and fresh pressed juices were taking the world by storm—but now smoothie bowls are trending! Smoothie bowls are a great way to consume tons of fibre, antioxidants, and vitamins, while filling you up a little better than a simple smoothie can.

Typically, smoothie bowls have toppings that round out the meal, and create some satiation that regular smoothies and cold-pressed juices can’t. Popular toppings typically include granola, fruit, chia seeds, shredded coconut, dried fruit, hemp hearts, and more.

Here are three amazing summertime smoothie bowl recipes that you will fall in love with and crave like crazy:

Yellow Smoothie Bowl

Ingredients

  • 1 banana
  • 1 cup frozen pineapple
  • 1 cup frozen mango
  • 1 cup unsweetened coconut milk
  • 1/3 cup granola
  • 1 tbsp. shredded coconut
  • 1 tbsp. hemp hearts

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Method

  1. Place first 4 ingredients into blender, and blend until smooth. (If smoothie is too thick, add a little more coconut milk, but you’re going for a very thick smoothie.)
  2. Once blended, scoop into a bowl and top with the remaining 3 ingredients.
  3. Eat immediately!

Pink Smoothie Bowl

Ingredients

  • 1 frozen banana
  • 1 cup frozen strawberries
  • ½ red beet
  • 1 cup unsweetened almond milk
  • ½ cup granola
  • 1 tbsp. chia seeds
  • Handful raspberries

Method

  1. Place first 4 ingredients into blender, and blend until smooth. (If smoothie is too thick, add a little more almond milk, but you’re going for a very thick smoothie.)
  2. Once blended, scoop into a bowl and top with the remaining 3 ingredients.
  3. Eat immediately!

Green Smoothie Bowl

Ingredients

  • 1 cup frozen pineapple
  • 1 cup frozen green grapes
  • 2 kale leaves or handful of spinach
  • ½ avocado
  • 1 ¼ cups unsweetened soy milk
  • ½ banana, sliced
  • ½ cup granola
  • 1 tbsp. crushed walnuts

Method

  1. Place first 5 ingredients into blender, and blend until smooth. (If smoothie is too thick, add a little more soy milk, but you’re going for a very thick smoothie.)
  2. Once blended, scoop into a bowl and top with the remaining 3 ingredients.
  3. Eat immediately!

I challenge you to try having a smoothie bowl for breakfast at least 2-3 times per week, and see how your body responds. Although not typically a year-round thing, these yummy meals are great in the summertime, so don’t miss out!

Go get your smoothie bowl on. xo

4 Homemade Body Scrub Recipes

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Everyone loves a great body scrub, but they can be expensive and if you’re not careful, full of chemicals! So I decided to develop my own body scrub recipes. Below are 4 of them, and a word of warning: just because you can eat them (they’re totally edible; that’s how you know something is truly healthy for your body!), doesn’t mean you should.

(I mean you could if you really wanted to, but do you? Ask yourself that question, first.)

Mocha Body Scrub

mocha body scrub

Ingredients

  • ½ cup cane sugar
  • ½ tsp. finely ground sea salt (I use Himalayan)
  • ½ cup melted cocoa butter
  • ¼ cup olive oil
  • 2-3 tbsp. ground coffee
  • 3 tbsp. cocoa (or more if you prefer a stronger chocolate smell)
  • 1 tsp. pure vanilla extract
  • Pinch of cinnamon (optional but enhances the smell of chocolate)

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Method

  1. Mix all ingredients together
  2. Store in an airtight container
  3. Shake container if oils separate from sugar and salt

*Note: the oils may make the bottom of your feet slippery, so be careful if using in the shower.

Coconut and Lemon Face and Body Scrub

Coconut body scrub

This scrub is so yummy—it reminds me of a lemon meringue pie!

Ingredients

  • 1 cup coconut sugar
  • ½ cup melted coconut oil
  • 1 tbsp. lemon zest
  • 1 tsp. pure vanilla extract
  • ¼ cup lemon juice OR 15 drops lemon essential oil

Method

  1. Combine all ingredients and mix well
  2. Store in airtight container
  3. Shake container if oils separate from sugar

Note: lemon makes your skin sensitive when exposed to the sun. I would recommend using this scrub in the evening. Also, the oils may make the bottom of your feet slippery, so be careful if using in the shower.

Mojito Body Scrub

essential oil

Ingredients

  • ½ cup cane sugar
  • 2 tbsp. ground sea salt (I use Himalayan)
  • ½ cup olive oil
  • 1-2 tbsp. lime zest
  • 5 drops peppermint essential oil
  • 15 drops spearmint essential oil
  • 20-30 drops lime essential oil

Method

  1. Combine all ingredients and mix well
  2. Store in airtight container
  3. Shake container if oils separate from sugar and salt

*Note: lime makes your skin sensitive when exposed to the sun. I would recommend using this scrub in the evening. Also, the oils may make the bottom of your feet slippery, so be careful if using in the shower.

Brown Sugar and Vanilla Body Scrub

Vanilla body scrub

Ingredients

  • 1 cup brown sugar
  • ½ cup melted coconut oil
  • 1 vanilla bean/pod

Method

  1. Slice vanilla bean lengthwise, and scrape seeds from inside pod
  2. Combine all ingredients and mix well
  3. Store in airtight container
  4. Shake container if oils separate from sugar

Note: If you don’t have a vanilla bean, substitute for 3 tsp. pure vanilla extract. Want an even MORE luxurious and sensual treat? Add 10 drops sandalwood essential oil to your mixture. The oils may make the bottom of your feet slippery, so be careful if using in the shower.

And that’s it for now! Enjoy.

Making Chocolate

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On Valentine’s day a few years ago, instead of doing an activity that would be costly, my spouse and I spent a nice evening at home having dinner, and making chocolate from scratch. We then turned this chocolate into an amazing chocolate fondue! We had fun, laughed a lot, and learned to appreciate the art of making delicious chocolate.

  • Step 1 – Roast cocoa beans in a preheated oven at 250ºF until they start to crack. The kitchen (and house) will start to smell like brownies (approx. 10-15 minutes).
  • Step 2 – Crack the Beans and remove husks from cocoa beans. Trick: Use a hair dryer to remove all leftover husks.
  • Step 3 – Add sugar to spice grinder or food processor. For example: If you would like 70% cocoa content, you need to add 30% sugar to 100g of cocoa. Grind sugar until fine, and add de-shelled cocoa beans to spice grinder.
  • Step 4 – Continue to grind the cocoa beans, while stirring often. The texture will start to resemble a coffee grind.
  • Step 5 – Mix Until Smooth. The texture will soon look like a cocoa paste. At this stage, you can either choose to add a few spoonful’s of Melted cocoa butter or keep mixing. Either way, the mixture is not ready yet; You will need to mix until cocoa is in a liquid state.
  • Step 6 – Use mortar and pestle to cool the chocolate and to remove any final fine grinds.
  • Step 7 (Option I) – You may now choose to let the chocolate dry as is, or add milk/milk Substitute (soy, almond, rice, etc.) to Create a Chocolate bar.
  • Step 7 (Option II) – You may want to add more milk or milk substitute (Soy, Almond, Rice, etc.), to create a chocolate fondue or chocolate milk. Yum!

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DSCN0771Step 2 - Crack the Beans : Remove husk from cocoa beans. Use a hair dryer to remove all leftover husks.

Making Chocolate from Scratch

Step 4 - Continue Grinding :Continue to grind the cocoa beans, while stirring often. The texture will start to resemble a coffee grind.Step 6 - Use Mortar and Pestle : Use mortar and pestle to cool the chocolate and to remove any final fine grinds.DSCN0786-e1395196869709Step 7 (Option 2) - Chocolate Fondue and Chocolate Milk: You may want to add more milk or milk substitute (Soy, Almond, Rice, etc.), to Create a chocolate fondue or chocolate milk. Yum!

Hangover Myths & Cures

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What does drowsiness, headache, dizziness, nausea, diarrhea, and thirst have in common? One or many of these symptoms could be experienced during a hangover.

Common phrases heard the day after are that you “will never do this again”. So what now? Recovery is key! Let’s discuss the myths associated to hangovers, and find tricks to feel better…just in case another late night of drinking happens again!

  • A greasy meal

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I’m sorry to say that a greasy meal the day after doesn’t cure a hangover. Actually, going to your local greasy spoon joint on the morning after could cause for more stomach issues than anything else. You’re better off eating something fatty before starting to consume alcohol. This will help coat your stomach and prevent alcohol from being absorbed too quickly.

  • Vitamins & Minerals

It’s a good idea to put your body back on track to a healthy digestive cycle. For that, you need to re-boost some of the lost essential nutrients, such as vitamin B and C.

My favorite recovery foods are eggs and tomatoes. The amino acids in eggs will help your liver detoxify, and the tomatoes (not in Bloody Mary form) will reduce some of your body’s inflammation as well as give you a dose of vitamin C. Word of caution: I would be careful with orange and grapefruit juice as it could irritate your already sensitive stomach.

  • Drink water

Drinking water before, during, and after your night out should be one of your top priorities. Since alcohol is a diuretic (aka: “breaking the seal”), you will feel (and more than likely be) dehydrated. If you want to prevent the dreaded hangover headache, remember to drink a glass or two of water in between your alcoholic beverages. Prevention is key, but replenishing by drinking lots of water the next day will help too.

  • Electrolytes

Since alcohol is a diuretic, potassium (a key electrolyte) is usually depleted in our bodies. Wikipedia notes that “Drinks containing sodium and potassium salts replenish the body’s water and electrolyte levels after dehydration caused by exercise, excessive alcohol consumption, diaphoresis, diarrhea, vomiting, intoxication or starvation… A home-made electrolyte drink can be made by using water, sugar and salt in precise proportions. Pre-made preparations are also available commercially…” (http://en.wikipedia.org/wiki/Electrolyte).

Sports drinks are usually full of artificial colours and sugars. I would avoid taking these electrolyte drinks after a night out. Opt for coconut water or go for fruits and veggies that are high in electrolytes, such as bananas, spinach, and avocados. Here’s a “day after” smoothie to try:

Karate chop my hangover – Smoothie

INGREDIENTS

2 Frozen banana

½ cup Spinach

1/2 avocado

1 pitted date

1 ½ cup Almond milk

¼ tsp each Cinnamon and Nutmeg

¼ tsp (pinch) sea salt

1 tsp Vanilla extract

PREPARATION

Blend all ingredients together until smooth. You may need to add more almond milk (or cold water) if your mixture is too thick.

Makes about 3-4 cups…enough to share with your hungover friends!

 

Please remember that my blogs are there as guides to help you feel better. These blogs do not replace any medical professionals.

Healthy Baking Tips

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Doing small modifications to your recipes can reduce the amount of calories and/or fat significantly. Here are my favorite sneaky food swaps to cut calories and fat:

  • Sugar: reduce and substitute

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Reducing sugar doesn’t mean reducing flavor. The goal is to modify the recipe to have less sugar while still tasting sweet. The easiest way is to cut up to 1/3 of the sugar from your recipe. You won’t notice a difference in taste, but your waist size will thank you!

  • Mashed dates & prunes

Another great trick to replace sugar and cut some fat in a recipe is to add mashed up dates or prunes to your recipe. It will taste as amazing as your regular recipe and provide you with extra vitamins/nutrients (ie: Prunes: good source of iron; Dates: each contain close to two grams of fiber). Little trick: Soak your dates and prunes long enough for them to come back to life (approx. 15 minutes or longer). You can substitute sugar or fat for dates/prunes up to 1 for 1.

  • Apple sauce, pumpkin/sweet potato puree

You can swap up to half the butter or oil in your recipe for apple sauce. Also, since apple sauce will add a natural sweetness to your recipe, you may want to remove 1/4 of the sugar. Adding apple sauce will provide more fiber (about three grams per cup) to your recipe, and pumpkin/sweet potato gives you a boost in vitamins A and C…the kids don’t need to know this!

  • Beans, beans the magical fruit

Replace other fats in your favorite recipes by pureeing beans. Also, adding beans will boost your recipe with extra iron, potassium, and magnesium. They are excellent in brownie recipes; making them extra fudgy!

  • Use Coconut Oil

Shortening, margarine or butter contain fats (mostly saturated fat) which raises “bad” cholesterol (LDL). Use the same amount of coconut oil in your recipe and you will stay shocked how amazing your desserts turn out. Trust me, your pie crusts will look and taste extra flaky!

  • Spice, spice baby!

Whether you need cinnamon for your apple pie or add vanilla to your favorite cookie recipe, spices add a tasty element to any baked goods.  Added bonus: Many of them are high in antioxidant and anti-inflammatory properties. Try buying the spices whole and grinding them yourself to keep the aromas and taste fresh. A little goes a long way!

  • To box or not to box

Although cake mixes coming from a box seem easier to prepare than other recipes, they usually contain artificial ingredients (the ones you can’t pronounce from the ingredients list), lots of sugar, and hydrogenated oils.

Here’s my better than boxed cake recipe:

One-Bowl Chocolate Cake/Cupcakes

INGREDIENTS

  • 1 1/2 cups spelt or kamut flour (this recipe would work with any other flour-including gluten free)
  • 3/4 cup unsweetened cocoa powder
  • 1/4 tsp chili powder or cinnamon (to enhance the chocolate taste)
  • 1 cups sugar
  • 1 1/2 teaspoons baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon sea salt
  • 2 large eggs
  • 3/4 cup almond milk (other nut milks are fine too – make sure there’s no sugar added)
  • 1 tablespoons olive oil
  • 2 Tablespoons apple sauce 1 teaspoon pure vanilla extract
  • 1 cup hot (or boiling) water

PREPARATION

  1. Preheat oven to 350°. Line standard muffin tins or cake pans with paper liners.
  2. Add flour, cocoa powder, chili or cinnamon powder, sugar, baking soda, baking powder, and salt into a large bowl. Add eggs, almond milk, olive oil, apple sauce, and vanilla, and mix together. While hand mixer is on (or using whisk), gently add the hot water little by little, to prevent the eggs from cooking in your mixture.
  3. Fill each muffin cups or cake pans 2/3 full. Bake about 20 minutes for cupcakes, and 30-35 minutes for cake. Transfer to wire racks to cool (if you can resist eating all of them). Cupcakes/cake will stay fresh up to 2-3 days.

Makes approx. 18 cupcakes or 2 eight-inch round cake layers.

 

By doing a few healthy alterations to your recipe, you will be able to feel good about what you eat. Treating yourself never tasted and made you look so good!

Sophie’s Energy Bites

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These healthy, easy to make, and no bake energy bites will make you feel like you’re eating dessert! Enjoy whenever a boost of energy is required.

Yield: about 20-24 bites   Prep time: 10 minutes (plus chill time)

Ingredients:

  • 1 Cup Rolled oats
  • ¼ Cup Hemp hearts
  • 2 Tbsp ground Flax seeds
  • ½ Cup mini Chocolate chips
  • ½ Cup nuts (chopped) or Raisins/dried Cranberries
  • ½ Cup unsweetened Peanut (or other nut butter)
  • ¼ Cup Honey
  • 1-2 Tbsp Coconut oil or Cocoa butter (melted)
  • 1 tsp Vanilla extract
  • Pinch of sea Salt
  • Pinch of Chili powder
  • Other Optional add-ins: 1/4 cup cocoa powder (or chocolate protein powder)

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Instructions:

  1. In a medium bowl, whisk peanut butter, honey, Coconut oil, vanilla, sea salt, and chili powder.
  2. Add oats, Hemp Hearts, flax seeds, mini chocolate chips and nuts.
  3. Mix until thoroughly incorporated. Let chill in the refrigerator for half an hour. Once chilled, roll into balls and enjoy! To make your own granola bar, you can also put them in a square pan and cut them into bars. Store in an airtight container and keep refrigerated for up to 1 week. Yum!

Calories per serving/bite: 90-120 calories (depending on nut butter and if cocoa powder is added)