Ginger Turmeric Pumpkin Smoothie

October 25, 2017 Helene Trager-Kusman

Coconut butter "magic shell" is the ultimate treat to top off a smoothie bowl!

This smoothie is a trick and a treat all at the same time. Ginger and turmeric improve digestion and reduce inflammation- a great trick with so many benefits. The treat is in the creamy and delicious flavor of the smoothie and most notably the toppings- a coconut butter shell, cacao nibs and walnuts. Such a fun and tasty way to incorporate ginger and turmeric into your diet.

Ingredients:

1/2 cup frozen cauliflower
1 frozen banana
3/4 cup frozen pumpkin puree (I freeze on parchment paper)
1.5 cups cashew milk (or any milk of choice)
1 /2 tsp vanilla extract
1/2 tsp cinnamon
1/2 tsp turmeric
1 peeled knob of ginger (about an inch long)
1/2 tsp Maca (optional for energy)
1 tbsp coconut butter
1 heaping tbsp cacao nibs
1 heaping tbsp raw walnut pieces

Method:

Prior to making freeze the fruit/veggies. I purchase blanched and frozen cauliflower, however you can blanch and freeze cauliflower florets at home. I break bananas into 3 or 4 parts to freeze so that they blend easier. I freeze pumpkin by scooping into a heap on parchment paper in an air tight container.
You can make the cashew milk yourself by soaking a cup of cashews then draining, rinsing and blending with fresh water, cinnamon and vanilla or use a store bought nut milk variety.
If your coconut butter is solid, let the jar sit in warm water until it becomes liquid
Blend all ingredients except the coconut butter, cacao nibs and walnuts until smooth, then pour into a bowl
Drizzle coconut butter on top- it will soon become a shell due to the temperature of the smoothie. Top with the cacao nibs and walnuts.

Creamy Vanilla Fig Oats

October 22, 2017 Helene Trager-Kusman

There's something about oats that make me feel so good! Always looking for new variations.

It's finally starting to feel like Fall, which means it's time for some warming, feel-good foods. Starting my day with a bowl of oats often feels like dessert and makes me feel warm and satiated. As with smoothies, it is good to incorporate fiber, good fat and protein, so keep that in mind in playing with your own variations. I have included cashew milk, oats, coconut yogurt, chia seeds, bee pollen and oats to make sure to have all of those balanced components. Keep it low sugar by adding vanilla and cinnamon for flavor, rather than brown sugar or other added sweeteners like many store bought packets include. The cashew milk instead of water and coconut yogurt stirred in at the end make it extra creamy and delicious.

Ingredients:

1/2 cup oats
1 cup cashew milk (or any milk of choice)
2-3 sliced figs (fruit is great for flavor and fiber, but too much can pack excessive sugar)
1 tbsp coconut yogurt (or any favorite yogurt)
1 tsp chia seeds
1 tsp bee pollen
1 tsp vanilla
Cinnamon to taste (I like a lot!)

Method:

Cook oats in milk on the stove about 10 minutes by bringing the milk to a boil, then a simmer and letting the oats get creamy and thick (If you have less time- you can microwave on high for 3 minutes in a large bowl)
Slice up the figs
Stir cinnamon and vanilla into the oats until your desired flavor is achieved. Let the oats sit for a minute to thicken and stir again.
Stir in the coconut yogurt and add the toppings.

Cherry Almond Recovery Bowl

September 11, 2017 Helene Trager-Kusman

Cherries are a great recovery food to reduce muscle soreness, inflammation + boost antioxidants

This bowl combines some of my very favorite flavors and textures. The base is similar to some of my other smoothies with a combination of avocado and banana providing creaminess. The fruit in this smoothie is tart, red cherries which provide a relief in muscle soreness and inflammation so its a great workout recovery bowl. I absolutely love cherry and almond. Usually this comes into play in pastries, but I decided to channel that into something indulgent, yet clean and super easy!

For toppings I used Natural Grocers chocolate sea salt probiotic granola which I brought home from Colorado this weekend! I also brought back some of their almond butter which somehow has the consistency of cookie dough. A little sprinkle of coconut flakes and now the gangs all here: coconut, almond, chocolate + cherry, swooooon. When I don't have granola in the house (its kind of a treat- I try to make my own crunchy blends of toppings with less sugar- I use cacao nibs and walnuts which would also be delish here!).

Ingredients:

1 cup nut milk (I use my cashew milk- soak cashews 1-2 hrs+, blend with water, cinnamon + vanilla)
3/4 cup pitted cherries
1/4 frozen avocado (fresh is fine- I just freeze mind to make the smoothie thicker)
1/2 frozen banana (same as above- fresh is fine, frozen creamier)
1/4 tsp almond extract
Optional: protein powder (I like rice or hemp protein)
Optional: Toppings- I used chocolate sea salt probiotic granola, raw coconut flakes and almond butter (a raw alternative for the granola would be raw walnuts and cacao nibs)

Method:

Blend all ingredients except the toppings in a high speed blender. Scoop into a bowl and add desired toppings.

Blueberry Cauliflower Smoothie Bowl

June 19, 2017 Helene Trager-Kusman

Love using raw nut butters like Artisana's in smoothies

Smoothies can be a great meal replacement, but have to be done right to get the full nutritional benefits. Many health enthusiasts warn against drinking too many smoothies or juices due to high sugar content, which is a legitimate point depending on the ingredients. I don't think there are "bad for you" smoothies as long as you are using clean ingredients, however there are definitely smoothies that are high in sugar content, so for someone who is trying to lower sugar intake, it is worth experimenting outside of the usual.

Swapping out bananas, which have a higher sugar content than most fruits, with a low sugar smoothie thickener like cauliflower not only cuts back on sugar, but adds nutritional value of a cruciferous vegetable. This is especially important when smoothies are a meal replacement - so you can make sure you are getting in legit vitamins your body needs! Incorporating low sugar fruits like blueberries is a great way to get a serving of fruit and sweeten up the smoothie enough without loading on the extra sugar of a sweetener like honey or agave.

I find this smoothie to be best as a bowl because it is pretty basic tasting and benefits from having some toppings added! Cacao nibs and raw coconut satisfy that sweet tooth without the sugar rush of granolas. Try using a raw nut butter like Artisana cashew butter, as many roasted nut butters also have some added sugar snuck into the jar.

Ingredients:

1.5 cups cashew milk (I like to make my own by soaking raw cashews 2 or more hours and, blending them with fresh water) or other milk of choice
1/4 tsp vanilla extract
1 tsp cinnamon
1 tbsp Artisana cashew butter
1 cup steamed then frozen cauliflower (can be found in frozen section of health food store)
1.5 cups frozen organic blueberries
1 tbsp raw shredded coconut
1 tbsp raw cacao nibs
Optional: protein powder of choice

Method:

Add cashew milk and frozen blueberries and cauliflower to the blender.- first reserving a few blueberries to top the smoothie. I let them soak for a couple of minutes so they defrost and get creamier faster
Add all remaining ingredients except the cacao nibs and shredded coconut to the blender and blend on high until smooth
Pour in a bowl and top with cacao nibs, shredded coconut and extra frozen blueberries

Herb Roasted Veggie and Goat Cheese Frittata

November 29, 2016 Helene Trager-Kusman

Try something fun and different instead of just reheating leftover veggies by making a frittata

Trying to figure out what to do with leftover roasted veggies from a holiday party? They can taste great added to a salad or reheated, but after a few days sometimes the best way to reuse them is to throw them into a hearty frittata. After making roasted brussel sprouts wih caramelized onion, a spinach/goat cheese salad and sage roasted butternut squash for Thanksgiving, we had a ton of leftovers (in addition to other veggies!) that we needed to make use of. I recommend following this recipe to make these two veggies as sides/part of a salad/veggie bowl and reserving some for the frittata.

Ingredients:

Brussel Sprouts
1 Onion
1 Butternut squash
Fresh sage
Olive oil
12 eggs
Spinach
Goat cheese
Salt/pepper
Optional: milk

Method:

Peel and cube the squash, quarter the sprouts and slice the onion.
Toss the squash with sage, olive oil, salt and pepper. Roast on a baking sheet at 375 degrees. Use spatula to mix and turn after about 10 minutes. Continue roasting until they begin to slightly brown (if only using for frittata, cook a bit less).
Toss the brussel sprouts with olive oil, salt and papper. Roast on a baking sheet at 375 degrees. Use spatula to mix and turn after about 10 minutes. Continue roasting until they begin to slightly brown (if only using for frittata, cook a bit less).
Drizzle olive oil in a pan and heat on a medium flame. Spread the sliced onion evenly in pan and stir contsantly until caramelized.
Whisk eggs, salt, pepper, then add goat cheese crumbles and spinach (add milk to mixture if desired).
Once roasted veggies have cooled, add sage roasted squash, brussels and onions to egg.
Drizzle olive oil into large skillet. Add egg mixture, making sure it is evenly distributed.
Cook on medium heat for a couple of minutes until edges begin to set.
Put skillet in oven and cook at 400 degrees for about 10 more minutes until middle has set.
Let cool and enjoy warm or refrigerated (will stay in fridge for 3-4 days).

Strawberry Avocado Smoothie Bowl

June 20, 2016 Helene Trager-Kusman

Tastes best during strawberry season with fresh berries

Strawberry and avocado is one of my favorite summer combos. What pops into my mind right away when I think of this duo is a great big spinach salad with some sort of nut and balsamic situation. Berries and avocado are both such great breakfast components though! Berries are a great low sugar fruit that sweetens the smoothie up. Avocado and almond butter make it creamy and thick, and are the perfect healthy fats to start the day with. Vanilla gives it that final pop of flavor to make it a perfect dessert for breakfast kinda morning.

Ingredients:

4 or 5 strawberries
1/2 of a ripe avocado
1/2 tsp vanilla extract
1 tsp almond butter
1 tsp chia seeds
1 cup of almond milk (give or take depending on your desired consistency)
Extras: protein powder or collagen peptides, adaptogens such as reishi, maca for energy and your favorite toppings (mine are cacao nibs, hemp seeds and crushed walnuts)

Method:

Cut tops off of berries and half the avocado. Add all ingredients except for the toppings to the blender and blend until smooth.
Add ice to make it colder and more almond milk if it is too thick. Blend until smooth.
Pour into a bowl and add your favorite toppings

Sometimes it comes out green, sometimes pink! Here I simply topped with extra chia seeds.

Chocolatey Avocado Breakfast Mousse

April 19, 2016 Helene Trager-Kusman

The only thing that keeps me from eating dessert every night is knowing that it is the first thing that will happen the next morning. Avocado and banana are a dream team for a silky creamy texture. With energizing maca and cacao, this is one of my all time favorite morning bowls.

Ingredients:

1/4 avocado
1 cup almond milk
2 tbsp cacao powder
1/2 banana*
1 tbsp chia seeds
1 tsp maca powder
optional: a few ice cubes if you want it colder
optional: blueberries or kale to pack in some extra antioxidants and vitamins*

Method:

Blend ingredients together until smooth. Check consistency- add more almond milk to make thinner, add more ice to make thicker and/or colder. Pour into a bowl and add an extra sprinkle of chia seeds or any other preferred topping.

*To keep smoothies cold and thick without using ice, use frozen fruit. Store overripe bananas in halves or fourths (peeled) in airtight ziplock in freezer. Find frozen greens and fruit with no added sugar or other ingredients in the frozen food aisle. It can be cheaper to purchase frozen produce and also cuts back on food waste.