Blueberry Cauliflower Smoothie Bowl

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. 

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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

Adaptogenic Matcha Latte

Adaptogens make great natural remedies for countless physical and mental problems. They can be easily incorporated into a variety of recipes, most commonly smoothies, but also baked goods, soups and other foods/drinks.

In this recipe, I combine the popular matcha latte with an adaptogen latte, making an extra powerful potion to start the day with or use as an afternoon pick me up. Coconut or almond butter is a great ingredient that thickens the latte and helps it foam up a bit after being blended. I have selected euccomia, reishi and maca because of their calming and hormone balancing effects for me. There are tons of different adaptogens and herbs out there. Choose your favorites based on your personal needs.

Ingredients:

• 1 cup cashew milk (I like to make my own by soaking raw cashews for 2+ hrs, rinsing them then blending them with fresh water)

• 1 cup hot water

• 1 tsp matcha powder (energizing, mood balancing and good source of antioxidants)

• 1 tsp maca

• 1/2 tsp euccomia or other adaptogen of choice

• 1/2 tsp reishi or other adaptogen of choice

• 1 tbsp coconut or almond Butter

• 1/2 tsp vanilla extract

• Optional Sweetener: 1 pitted date or tsp of raw honey

Method:

1. Boil hot water in tea kettle or in a pot- once it comes to a boil, let it sit so it cools down a tiny bit before later adding to blender

2. Blend all ingredients

3. Taste to see if you need more sweetener or hot water- microwaving will disrupt the benefits of the matcha and adaptogens so add more hot water from the stove and blend to increase temp

Pesto Millet Bowl

Summertime is my favorite time of year for easy throw together plant-based meals filled with seasonal, fresh produce. The base of this nutrient packed, hearty yet light bowl is spinach, millet, tomatoes and avocado. It can be majorly upgraded with the grilled vegetables and my new favorite immunity boosting superfood, Brazil nuts to add a crunch. Try the base as a quick lunch or side and the final version as the star of your next grill out. 

Grilled veggies and Brazil nuts add extra protein and heartiness making this the perfect main course for a backyard grill out

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Ingredients:

• Millet

• Avocado

• Spinach or arugula

• Heriloom tomato(s)

• Mint

• Basil

• Olive Oil

• Salt/pepper

• Lemon

• Garlic clove

• Optional : Veggies to grill (squash, zucchini and/or asparagus)

• Optional: Brazil Nuts

Method:

• Prepare the millet

• Make dressing by combining mint, basil, juice and zest of a lemon and garlic clove in food processor. Drizzle olive oil in while pulsing until emulsified.

• Optional: cut up and marinate the tomato in some of the dressing in the fridge for an hour

• Combine greens, millet, dressing, tomato and cut up avocado

• Upgrade (requires double the dressing): cut the squash and zucchini lengthwise and in 3 inch pieces and snap the bottoms off of the asparagus. Grill using the dressing as a marinade. After grilling, slice them up and add to the bowl!

• Chop up whole, raw Brazil Nuts to toss in and sprinkle atop

• Garnish with extra pieces of basil and mint

Raw Brazil nuts add protein, immunity boosting properties and crunch