Sweet and Fluffy Smoothie Bowl

Sweet and Fluffy Smoothie Bowl

by | Jul 2, 2018 | Health, Home, Recipes

Have you ever wondered how to make your smoothies ultra thick and fluffy but just end up with a flat fruity liquid?  Stay tuned for my top fluffy smoothie tips!

As I write this, I’m currently at home, in my comfy clothes, and with a mouth full of stitches.  Okay, that sounds dramatic but, with all seriousness, I did just get my wisdom teeth removed.  I know the thought of dentists and teeth weirds some people out so go ahead and skip to the bottom if you’re just here for the recipe.  

Ever since November of last year, I knew 2018 was going to be the year I would get my wisdom teeth removed.  My dentist has been telling me they were surfacing and close to pushing on my other teeth.  So, after my last dental check-up, I just bit the bullet and made an appointment. 

I’ve never had cavities or any big problems with my teeth so I can’t say I had too many concerns going in.  Obviously the pain was concerning.  Also, the fact that I would need to take some days off of work for recuperation was concerning (since I’m currently on my first year probationary period).   Though, the real fright came the day of my wisdom teeth extraction when I got some news sprung on me.

While I was prepared to get all four of my teeth pulled out, I was not prepared for was the information my dentist gave me that day.  Apparently, my two bottom teeth were literally grazing the top of a very sensitive nerve canal in my jaw.  Basically, my dentist said, if the nerve gets damaged during the extraction, I could end up with numbness for a few weeks, months, or even a lifetime. 

Perfect timing to break this to me, doc.

The chances were super slim.  Apparently 99% people who have that occur will regain feeling within six months.  So, I mean, my wisdom teeth were still wreaking havoc in my mouth… I figured I just needed to go through with the procedure as planned.

Thankfully, I’m here three days later and I’m okay.  My cheeks are super swollen but I hardly have pain so that is good.  I was even able to eat some solid (but soft) food today!  Yay!

Let’s keep up the spirit of celebration by talking about this Sweet and Fluffy Smoothie Bowl, yeah?

Sometimes a drinkable smoothie is good.  Sometimes a thick frozen puree is calling my name.  And sometimes, I’m craving a fluffy cloud for breakfast.  Anyone else?

If you have trouble getting your smoothie fluffy, use these ingredients:

Frozen banana – a usual suspect in smoothies but undeniably the best creamy and naturally sweet addition.

Chia seeds – add a tablespoon to your smoothie liquid (milk or water) to soak before adding the rest of your ingredients.  Trust me.  The soaked chia makes ALL the difference.

Ground flaxseed – follow the same method for the chia seeds for an easy, nutritious way to add body to a smoothie.

Frozen mango – serves to add thickness and fluff, and sweetness, just like banana.

Frozen cauliflower – the trendy fruit-free smoothie thickener.  When mixed with other berries, spices, or flavored powders, it will remain unrecognizable in your smoothie.  Try my Sweet Potato Cinnamon Peach Smoothie!

Frozen zucchini – you’ve seen me use this in previous smoothies like my Green Banana Tahini Shake and Zucchini Smoothie Bowl.  I love using this light and easily digestible vegetable to give my smoothie some body.

Protein powder – it’s hard to get a fruit-only smoothie to be fluffy but add in some protein powder and suddenly it becomes a thick shake-like texture.

And for a new fluffy smoothie ingredient discovery of mine…oat milk!

Oat milk – make your own by soaking half a cup of dry rolled oats in 2-3 cups of water.  Blend and strain as you would nut milk (reserve the oat pulp for overnight oats!).  The starchiness from the oats releases into the water which helps add incredible thickness to any smoothie.

This list of ingredients is not comprehensive but it does include my go-to choices for making a delicious, thick smoothie.  Tinker around with whichever ingredients sound good to you.  Mix one or two with your favorite fruit or greens and let me know what you think!

If you want a little inspiration for how to combine some of these fluff-boosters then look no further.

sweet and fluffy smoothie bowl

The addition of Minimalist Baker’s Rawnola, bee pollen, and ground flax make this breakfast bowl a real treat.

Sweet and Fluffy Smoothie Bowl
Recipe Type: Breakfast
Cuisine: Vegan
Author: Melanie
Prep time:
Total time:
Serves: 1 bowl
I use a combination of my top fluff-boosters to make this ultra creamy, dreamy, and fluffy smoothie bowl!
Ingredients
  • 1 cup oat milk
  • ¼ cup frozen cauliflower
  • ½ cup frozen mango
  • 1 tbsp frozen banana
  • 1 scoop vanilla plant-based protein powder
  • Optional toppings: frozen blueberries, Minimalist Baker’s rawnola, bee pollen, ground flax
Instructions
  1. Add ¾ cup of the milk and frozen goods to the blender. Process until everything is nice and smooth.
  2. Add the protein powder and, if needed, the remaining milk to the blender.
  3. Let the blender run for at least a minute. The longer it blends, the more the ingredients get whipped (aka FLUFFY).
  4. Once your smoothie is sufficiently fluffed, pour it into a bowl and add whatever toppings you like. I’ve been loving rawnola and bee pollen lately but coconut or fresh fruit would also be good! Enjoy!

sweet and fluffy smoothie bowl

Thanks so much for reading!  I am living off of pureed soups and smoothies these days but you definitely don’t need to have your wisdom teeth pulled out to enjoy this baby.  If you give it a try—or if you try using any of my favorite fluff-boosters—let me know what you think!  xoxo

 

Green Banana Tahini Shake

Green Banana Tahini Shake

by | Aug 23, 2017 | Health, Home, Recipes

My love for tahini is almost a year long affair.  It’s wild to think I hadn’t ever tried tahini prior to that.  Heck, I was not even a fan of peanut butter two years ago.  YES.  I’m not kidding.  This girl was not a fan of nut butter.

I once heard that our taste buds change every 7 years.  I’m not sure how accurate that is so don’t take my word for it but I know our tastes are cyclical.  Whenever my last taste bud change last occurred it made me a fan of dark leafy greens, too.  Leafy greens used to taste like dry, bitter plants to me but I’ve come a long way.  Look at me now, putting both of them in my smoothie!

If you’ve seen or tried my classic Banana Tahini Shake, then you’ll be a fan of this one!  It is similar in texture but uses a few different ingredients to make it thick and shake-like.  Smoothies and shakes are both breakfast favorites of mine but, unlike smoothies, shakes are nice and thick!

Also, I’d describe the flavor of this shake as being refreshing.  It’s lightly sweetened but it tastes fresh thanks to the peppermint extract.  You could use fresh mint, or simply omit.  Though, I recommend it for a flavor booster!  You could even experiment by substituting your favorite food-grade extract.

Let me know what you come up with if you give this recipe a try!

green banana tahini shake

Green Banana Tahini Shake
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 shake
Ingredients
  • 1 tbsp chia seeds
  • 1 tbsp ground flax seed
  • ½ cup water or milk of choice
  • A cube of frozen aloe vera juice, optional
  • A large handful of fresh baby greens ~ 1 heaping cup
  • 1 cup frozen cauliflower
  • ½ frozen banana
  • 1 ½ tbsp tahini
  • 4 drops peppermint extract
  • 1 scoop chocolate or vanilla protein powder ( I used chocolate)
  • 1 tbsp cacao powder, for enhanced chocolate flavor
Instructions
  1. Add the first three ingredients to the blender and let sit for 5 minutes. This will give the seeds a chance to expand and, thus, provide a thickening power to the shake. You can also prep and soak the seeds overnight, if desired.
  2. After the seeds have expanded, add the fresh greens and blend until smooth.
  3. Next, toss in the remaining ingredients and blend. If necessary, pour in an extra splash of water or milk.
  4. For the best experience, pour the shake into an empty tahini jar to enjoy!
Cocoa Coconut Rustic Banana Granola

Cocoa Coconut Rustic Banana Granola

by | Aug 21, 2017 | Health, Home, Recipes

This yummy Cocoa Coconut Rustic Banana Granola is brought to you thanks to Scharffen Berger’s Baking Chocolate.

Ever since I tried Nutrition Stripped’s Banana Maple Granola I have dreamed of recreating a chocolate or cocoa-infused version. Of course, you all know how I like my chocolate!  (i.e. Creamy Peanut Butter Chocolate Crisp Bars and Chocolate Cinnamon Breakfast Shake)  Typically, store-bought granola uses a lot of oil or a lot of liquid sweetener. In this case, banana serves to coat the granola and add some flavor while keeping the granola low in added oils and sugar!

For this granola, I used the Scharffen Berger’s 100% Unsweetened Dark Chocolate Cocoa Powder.  The quality cocoa powder is 100% cacao and therefore adds a great depth of flavor. As well, I added Scharffen Berger’s 100% Unsweetened Cacao Nibs to up the smoky depth and create a crunchy texture in the granola.

cocoa coconut rustic banana granola

I’m curious, how do you all enjoy granola?  At breakfast time, I love adding granola to the top of my smoothies or parfaits for a delicious crunch. Also, if you haven’t tried using homemade granola as a cereal then you must! Store it in a container in the freezer for when the granola craving hits! Then, simply pour it into a bowl with milk and enjoy! It makes for quite a filling meal!

Disclaimer: I call this granola cocoa granola and not chocolate granola for a reason.

Personally, I like the light cocoa flavor without the sugar. Instead of sugar I use caramelized bananas to provided sweetness. If desired, you can still make the granola a bit sweeter like chocolate with the addition of some coconut sugar. See the recipe for amounts. Lastly, I know the recipe calls for many ingredients but granola is flexible. For a variation, you could swap in more oats, nuts, seeds, or quinoa for any ingredient you may not have enough of. Plus, the recipe can be cut in half and still bake up in the same amount of time. 👊

I’VE GOT YOU COVERED 😉

cocoa coconut rustic banana granola

Cocoa Coconut Rustic Granola
Recipe Type: Breakfast, Snack
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: ~3 1/2 cups granola
This granola is a texture-lover’s dream! It has oats and coconut and nuts. Caramelized bananas help make this granola a low-sugar and low-fat treat.
Ingredients
  • 2 medium-large ripe bananas*
  • 1 tbsp coconut oil
  • 1 ½ tsp vanilla extract
  • ½ tsp cinnamon
  • 2 tbsp unsweetened cocoa or cacao powder
  • 1-2 tbsp coconut sugar, optional**
  • ¼ tsp fine sea salt
  • 2 tbsp unsweetened cacao nibs
  • 1 cup old fashioned rolled oats
  • 1/2 cup unsweetened coconut flakes
  • 1/2 cup unsweetened coconut chips
  • 1 cup nuts/seeds of choice (cashews. almonds, or pepitas would be great!)
Instructions
  1. First, preheat the oven to 375 degrees Fahrenheit. Spread out banana halves onto a lined baking sheet and roast for 15 minutes. I know, it’s an extra step, but this helps caramelize the bananas to bring out sweetness. From here, you may proceed with the recipe.
  2. Remove the bananas from the oven after they appear to be soft and caramelized. Then, turn the temperature down to 300 degrees Fahrenheit. (Tip: keep the oven door open to let out some of the heat)
  3. In a bowl, mash up the bananas until no clumps remain (I had about 3/4 cup worth of mashed banana). Next, add in the oil, vanilla, cinnamon, cocoa powder, salt, and sugar, if using.
  4. Now, dump in all of the oats, nuts, coconut, and cacao nibs. Mix well.
  5. Spread mixture out on a lined baking sheet or a lightly greased baking sheet.
  6. Bake for 25-30 minutes or until no soft pieces of granola remain. If desired, stir the granola halfway through baking to break apart clumps.
Notes
*You really need ripe bananas for this recipe. I used very spotted, not black, bananas. Bananas are at their peak sweetness when they are very spotted. Black bananas, on the other hand, have an earthy taste to them. They could work but the end result of the granola may not be as sweet.[br]**My taste buds are pretty content with lightly-sweetened food. Go ahead and taste the granola before putting it in the oven and see if it works for you—add in the coconut sugar if you want some sweetness.

Additional notes: The photos show a half batch of the granola because I went through several baking trials and ran low on some ingredients x)

My recipe is adapted from Nutrition Stripped’s Banana Maple Granola.

A final thank you goes out to Scharffen Berger for allowing me to create a recipe using their fabulous baking chocolate products!

 

Banana Tahini Shake – My current FAVE

Banana Tahini Shake – My current FAVE

by | May 9, 2017 | Health, Home, Recipes

Alright, alright, alright!  How is everyone doing today?  It is Tuesday and it’s time to break out the tahini! Can that be a thing?  Move over tacos, it’s Tahini Tuesday! 😆

It’s no secret that smoothies are my favorite thing ever and if I can sneak some vegetables in them, that’s even better.  Too much fruit in a smoothie can spike my blood sugar and leave me crashing with hanger mid-morning.  That doesn’t mean fruit is a no-go, it just means I need to include a little something extra to stabilize my energy and keep hunger at bay.  A recent discovery that I’ve made in regards to my smoothies is the power of HEALTHY FATS.

I used to be so scared of using oil or eating peanut butter and avocados (not necessarily together), but now I know that a moderate amount of fat is A-okay!  Plus, I eat mostly plant-based so when I include healthy fats, I’m add a satiating element to my meals.

Banana Tahini Shake

So, back to the Banana Tahini Shake!  Technically it could fall under the “smoothie” category but it is so rich and comforting that it feels like a shake to me.  Shakes are usually loaded up with ice cream, dairy milk, and sugar but mine is sweetened with banana.  It’s more than healthy enough for breakfast for sure!  Plus, the addition of tahini really helps round out the smoothie/shake.  It is…

Uniquely satisfying,

Subtly sweet,

And perfectly thick.

I have been digging this for weeks now and I’m very excited to share it!  Let me know if you try it out 🙂

Banana Tahini Shake Header

 

Banana Tahini Shake
Recipe Type: Breakfast
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 1
Zucchini adds fiber, tahini adds satiating fats, and banana brings home the sweetness in this simple Banana Tahini Shake.
Ingredients
  • ¼ large frozen zucchini (about ½ cup chopped)
  • 1 med frozen banana
  • ½ tsp cinnamon
  • ¼ tsp turmeric
  • a dash of black pepper
  • ½ inch knob of fresh ginger, frozen (I like the zestiness of it but you can sub ground)
  • 1-2 tbsp of tahini,
  • 1 serving of plant-based protein powder, optional
  • ¾ cup – 1 cup unsweetened almond milk
  • Barbara’s Bakery Puffins or other cereal, optional
Instructions
  1. Add zucchini, banana, and ginger to a blender or food processor and 3/4 cup of almond milk. Blend away! Then add the spices, tahini, and protein powder. Add more milk, if needed.
  2. Serve the smoothie in a glass with some low-sugar cereal of choice, if desired. Best enjoyed with a spoon and straw.
Notes
I used The Natural Citizen Organic Protein but any other plant-based protein should work just fine!
Blueberry Coconut Smoothie Bowl

Blueberry Coconut Smoothie Bowl

by | Apr 25, 2017 | Health, Home, Recipes

On cold days, on rainy days, on sunny days, or cloudy days, I will always be in the mood for a smoothie.  In fact, the jury is still out on whether I consume more smoothies in winter months or summertime.

Blueberry Coconut Smoothie Bowl

On a slightly related side note:

there was a lot of mud from the previous night’s rain when I made this smoothie bowl.  I didn’t let that stop me from marching outside in my boots to snap a picture. 🙂 The lighting is much better outdoors!  Plus, my neighbors would probably wonder where I’m at if they didn’t see me go outside to take a picture of my breakfast.  You know, ‘cause that’s the usual these days.

Anyway, this photo is from a while back but I’ve had this for breakfast a number of times since.  I rarely make the same smoothie twice but there is something particularly crave-worthy about blueberries that makes me want to have them in a smoothie several days in a row.  This simple smoothie is the best way to make that happen.

Blueberry Coconut Smoothie
Recipe Type: Breakfast, Smoothie
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 1 smoothie
Creamy coconut milk combines with frozen banana and blueberries to make a delicious rich and tropical smoothie.
Ingredients
  • 1 medium to large banana, frozen
  • ¾ cup of blueberries, frozen
  • ¼ cup of canned coconut milk
  • 1 serving of protein powder (optional)
  • Toppings: granola, blueberries, ground flax, coconut flakes
Instructions
  1. If using protein powder, add that to the blender first, followed by the coconut milk and frozen fruit.
  2. The smoothie might be tough to blend but it’s perfectly thick with a small amount of liquid. Add a tablespoon of additional milk to the blender if the mixture is not budging.
  3. Scoop the smoothie contents into a bowl and add the recommended toppings, or, simply some coconut flakes to jazz up the tropical factor.
Notes
Prep time does not include freezing the fruit. A very necessary step for the ultimate creamy smoothie!