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!
Beet and Greens Protein Smoothie

Beet and Greens Protein Smoothie

by | Aug 11, 2017 | Health, Home, Recipes

Oftentimes, I make some really fantastic smoothies and I don’t measure.  If you know me, I’m all about cooking with as few utensils as possible!  Simply, a handful of frozen this or that and a dollop of nut butter save me from having to wash measuring cups.  As much as I love smoothies, I dislike having to wash the blender and blades so I want to minimize dirty dishes!  For the sake of perfecting my beet and greens smoothie, I whipped out the measuring cups.

As you know from my Beet Brownies and Beet-filled Recipes Round-Up, beets are one of my favorite vegetables to cook with.  Previously, I’ve added beets to smoothies but they have a way of taking over and overwhelming the smoothie.  They are just as sweet as berries and filled with antioxidants so I decided to try subbing my usual berries for a quarter of a roasted beet.  That was the perfect subtle way to sneak in the beet and keep the smoothie lightly sweet.

Also, just like my Carrot Mango Tumeric Smoothie, this Beet and Greens Smoothie is a thinner consistency.  I like my thick shakes but right now I’m on a kick with these drinkable smoothies.  Though, it’s not so thin that you couldn’t use a spoon—I still do! 😉

Additionally, I’ve been adding ashwaganda and maca powder to my smoothies for the past few months.  I use Maju Superfoods brand which is affordable and a little bit of powder really goes a long way.  They are not necessary for taste but they have health benefits, such as hormonal regulation, that I enjoy.  It’s a little soon for me to see benefits but smoothies are the easiest way to incorporate them!  Of course, you can totally make the smoothie without the boosters.

Let me know what you think if you try out this Beet and Greens Smoothie! 🙂

beet and greens smoothie

Beet and Greens Protein Smoothie
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
This smoothie makes perfect use of the beetroot and its greens. Any leafy greens will work though! The ingredient combination makes for one modest-sized smoothie. It’s sweet and zippy and so refreshing!
Ingredients
  • 2 handfuls ~ 1 cup fresh or frozen leafy greens (I used beet greens)
  • ¾ cup cashew milk or chai tea*
  • ½ cup sliced and frozen zucchini
  • ½ medium frozen banana
  • ¼ large roasted and frozen beet root ~ ¼ cup
  • ½ inch knob of frozen or fresh ginger root
  • a cube of frozen aloe vera juice (optional)
  • 1 tsp cacao powder
  • a scoop chocolate plant-based protein
  • 1 tbsp ground flax
  • ½- 1 tsp cinnamon
  • 1 tbsp almond butter
  • ½ tsp ashwaganda root powder (optional)
  • ½ maca powder (optional)
Instructions
  1. First, add the greens and liquid to a blender and blend up until smooth. I find this prevents difficult-to-break-down greens from leaving flakes in the end result. If you have a high powered blender, feel free to throw everything in at once.
  2. Next, add in the all of the rest of the ingredients and powders, if using. I find it best to throw the frozen ingredients on top of the powders so that they don’t fly up and stick to the sides of the blender.
  3. Finally, enjoy the smoothie as is, with a sprinkle of extra cinnamon, coconut flakes, or some granola on top.
Notes
*Milk is the preferred choice in a smoothie but I tried some brewed and cooled chai tea in it and that tasted wonderful! Feel free to use chai or herbal tea for an added depth of flavor!
Carrot Mango Tumeric Smoothie

Carrot Mango Tumeric Smoothie

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

As much as I love berries in a smoothie, I hardly make the same smoothie twice.  I like to change up my smoothies and they vary based on what I have on hand.  Fortunately, carrot is a vegetable that I pretty much always have on hand.  At times, I may even go through a 4-5lb bag of carrots in two weeks!

So, carrots are a recommended vegetable for my follicular phase and I’ve found a way to sneak them into a smoothie without it tasting like carrot mush.  Additionally, I have a huge bag of frozen mango in my freezer that I’ve been stumped on how to use.  Surprise, surprise: it pairs perfectly with carrot!  You guys can leave me a comment if you’ve got some smoothie recipes to use mango. 🙂  I can’t tolerate too much sugar at once and this smoothie is just the right amount of sweet thanks to Tone it Up Vanilla Protein Powder.

Also, this smoothie is so simple that it doesn’t even require cooking or freezing the carrots beforehand.  Though, I bet roasted and frozen carrots would be a delicious substitute.  Just stick with classic orange carrots and not the heirloom variety because those aren’t as sweet!

carrot mango tumeric smoothie
This smoothie is like drinking sunshine! It’s so fresh!

Carrot Mango Tumeric Smoothie
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
Ingredients
  • One super large carrot, peeled and chopped (or sub 2 small-medium sized carrots)
  • 1/3 cup frozen mango
  • 1 cup ice cubes
  • ¾ cup cashew milk or water
  • A scoop of vanilla plant-based protein*
  • ½ tsp turmeric powder
  • 1/8 tsp black pepper
  • Optional 1 tbsp flax and 1 teaspoon coconut butter or peanut butter (I added them after photo)**
Instructions
  1. In a blender, throw the chopped carrot or carrots and process until finely chopped.
  2. Next, add the mango, ice cubes, cashew milk, turmeric, and black pepper and blend. You may want to add in an extra ¼ cup of milk or water if you want the smoothie thinner. Though, I found it was drinkable as written.
  3. Then, enjoy! I don’t know what’s faster: the time it takes to make the smoothie or how fast I drink it up. 😛
Notes
*Unlike my other smoothie recipes, this one is on the thinner side so it’s important to use a protein that fluffs. Tone it Up Protein or Nuzest Protein are good options. You may need to double the ingredients if you use a protein like ALOHA or The Natural Citizen which do not thicken smoothies as well.[br][br]**The benefits of turmeric are enhanced when paired with black pepper and a fat. Together, the body can absorb the curcumin much better.

carrot mango tumeric smoothie

Mango Blackberry Coconut Baked Oatmeal

Mango Blackberry Coconut Baked Oatmeal

by | Jul 4, 2017 | Health, Home, Recipes

You all know I enjoy cooking, but I can also appreciate the savior that is meal-prepping.  It makes a difference to batch-cook entrees or staples items to have easy to assemble meals throughout the week.  I thought lunch, dinner, and snacks were the only thing worth prepping until today.  This past weekend I whipped up a Mango Blackberry Coconut Oatmeal Bake for my family breakfast and got to ride the wave of leftovers for two days.   And let me tell ya…

Oatmeal bakes are highly underrated. 

Not only is the one-dish meal convenient for feeding a crowd but it keeps really well, too!  It tastes amazing on Day 1 but then something magical happens when the leftovers go into your fridge.  The texture gets better and the flavors meld together even more (similar to the way banana bread gets better the day after you bake it)!  Leftovers keep well for up to 5 days in the fridge. You can eat it cold, if you prefer, but I like to reheat a portion in the microwave for a minute, then add it to a cast-iron skillet greased with coconut oil so the bottom gets crispy. 😉  Oooh yeaaah.

Plus, if I haven’t already convinced you, baked oatmeal is versatile and a great way to use up lots of fruit.  My inspiration for baked oatmeal actually comes as an adaptation of a Love and Lemons recipe for Blueberry Coconut Baked Oatmeal.  Her recipe is splendid but this tropical version with mango and plump juicy blackberries is so perfect for summer! 😀

This bake can be assembled ahead of time or simply the day you want to serve it.

Also, don’t be put off by the long list of ingredients.  You likely have most of them on hand already and, if not, sub in what you do have!  I like making the oatmeal mixture the night before so that way all I need to do is slip it into the oven in the morning.  EASY.  The oatmeal could also be assembled and baked straight away if that’s more your thing. My instructions are for the latter option but do what works for you.

Mango blackberry coconut baked oatmeal

If you like oatmeal, also be sure to check out my single-serving

Zucchini Stovetop Oatmeal!  It is chewy, creamy, and involves zero fruit!

Mango blackberry coconut baked oatmeal

Who’s making this for weekend brunch? 🙋 Drop me a comment or tag me on Instagram if you do!

Mango Blackberry Coconut Baked Oatmeal
Recipe Type: Breakfast, Brunch
Cuisine: American
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 6 servings
Ingredients
  • 2 tablespoons ground flaxseed + 6 tablespoons warm water
  • ¾ cup water or almond milk
  • 2 tablespoons melted coconut oil
  • ¼ cup brown sugar or coconut sugar
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • ¾ teaspoon sea salt
  • ¾ tsp vanilla extract
  • ½ tsp coconut extract (optional)
  • 2 cups whole rolled oats
  • ½ cup chopped or slivered almonds (save half for topping)
  • ⅔ cup coconut flakes (save half for topping)
  • 1 cup packed diced mango (from about 2 large mangoes)
  • ½ – 1 cup blackberries (mixed in or as topping)
Instructions
  1. Preheat the oven to 350°F and grease an 8×8-inch (or 9×11) baking dish with coconut oil or use cooking spray.
  2. In a small bowl, combine the flaxseed and warm water and set aside to thicken for about 5 minutes.
  3. Then, combine the water OR almond milk, coconut oil, and brown sugar and whisk to combine.
  4. Next, add in the baking powder, cinnamon, salt, and extracts. Stir in the rolled oats and HALF of the almonds and coconut flakes.
  5. Mix in the mango (and blackberries, if desired. I like to serve them fresh, as shown in the photo) before pouring the mixture into a baking dish. Cover the top with reserved coconut flakes and chopped almonds, lightly pressing the toppings into the oatmeal.
  6. Bake for 40-50 minutes or until the top is crisp and golden. If the coconut flakes have browned then definitely remove the bake from the oven.
  7. Lastly, let the oatmeal cool for 10 minutes before slicing and serving. Top with as many fresh blackberries as your heart desires!
Notes
You can substitute whatever fruit you like. I find that 1-1 ½ cups of fruit is ideal. The bake is only lightly sweetened but you can add in an extra ¼ cup of either sugar if your fruit isn’t very sweet or if you just prefer sweeter food.

Mango blackberry coconut baked oatmeal 

Adapted from: Love and Lemons Blueberry Coconut Baked Oatmeal
Yogurt Pro Bowl & Unique Topping Suggestions!

Yogurt Pro Bowl & Unique Topping Suggestions!

by | Jun 12, 2017 | Health, Home, Recipes

Do you remember a year or two back when yogurt bowls were super trendy?  It seemed like yogurt was all the rage for breakfast and healthy snacking—especially once Greek yogurt hit the scene.  How, you might be thinking, can a food be trendy?  Well, sorry, folks, that is a question for someone else.  I don’t start the food trends I just utilize them.

In early 2016, I was on the biggest Greek yogurt kick and would start each day with a bowl.  I’d eat it with berries and granola, melon, or stone fruit—oh, yogurt could do no wrong!  Though, sometime during the summer, I had one too many bowls and got turned off.  Now, it has been months since I’ve consumed it but recently I found myself craving the creamy, refreshing, gut-healthy food.

First things first, I picked up individual serving containers of Silk’s blueberry soy yogurt and Kite Hill’s plain almond milk yogurt.  For the yogurt bowl shown above, I used the almond milk one but you can see me use blueberry coconut flavor in this Instagram post.  I think I like the coconut version the most out of the two but use whatever non-dairy or regular yogurt you like.

As I previously mentioned, yogurt with fruit is an easy pairing.  Nowadays, I want a little more out of my yogurt bowls so I like to add sweet potato, oatmeal, and nut butter to tackle all the food groups at once!  Side note: I like to give credit whree credit is due so, I first saw the idea from @olive.eeeats on Instagram.  It’s hearty, comforting, and a breakfast I can get behind.  It’s a total Yogurt Pro Bowl, if you will.  Also, if some of the items I included aren’t your thing, I’ve included suggestions at the end of this post on how to jazz up your yogurt bowl in an unconventional way.

https://www.instagram.com/p/BUCR_LEArbF/?taken-by=tiu.melanie

For a well-rounded yogurt bowl, I like to include:

Whole grains

Vegetables

Berries or other fruit

Fats

Admittedly, my yogurt bowls turn out different each time so, while I’ve provided my recipe, this is just a guideline.  If you want more or less food, adjust as needed.  There’s no wrong way to measure or plate any of these foods so just eat according to what you’re craving and enjoy!

Yogurt Pro Bowl
Recipe Type: Breakfast
Cuisine: American, Vegan, Vegetarian
Author: Melanie
Prep time:
Total time:
Serves: 1 yogurt bowl
The yogurt pros (that’s us!) prep their ingredients ahead of time. So, use your breakfast yogurt as a chance to toss in some roasted veggies, fruit of choice, and healthy fats. It will give your mind and body the fuel it needs to tackle the day!
Ingredients
  • Overnight oats: 1/3 cup oats, 2 tsp chia seeds, 1/2 cup water or milk, 1/2 tsp maca powder, 1/2 tsp cacao powder
  • 1/2 cup yogurt
  • Roasted sweet potato fries (from 1/2 small-med sized potato), sprinkled with cinnamon
  • 1/2 small-med sized banana
  • 1/4 cup raspberries
  • 1/4 avocado
  • 1 tbsp ground flax
  • 1 tbsp of peanut butter (I used Wild Friends Pumpkin Spice)
  • 2 tbsp granola, optional but recommended for texture (I used Purely Elizabeth Chocolate Probiotic)
  • A pinch of Himalayan pink sea salt, recommended to sprinkle on avocado (I used San Francisco Salt Company)
Instructions
  1. For the oats, combine all of the ingredients the night before. Alternatively, warm, stovetop oats could be substituted.
  2. For the yogurt bowl, first add the oatmeal to one half of the bowl and the yogurt to the other half.
  3. Then, I like to strategically lay out all of the toppings in different sections of the bowl but feel free to toss them all in together. Though, I should say, the sweet potato fries are best left on the sides of the bowl to utilize as yogurt dippers. 😉
  4. Lastly, sprinkle salt on avocado, drizzle nut butter, and add a few clumps of granola before taking a spoon and devouring!

 

yogurt pro bowl

In my opinion, what makes this elevated yogurt bowl different is that it doesn’t solely rely on fruit to make it awesome.  Plus, it doesn’t shy away from carbs or fat.  Normally yogurt is considered the low-calorie, dieter’s choice breakfast.  Which it can be but I’d like to prove yogurt can be fun so long as you know how to jazz it up! 🙂 Actually, as a matter of fact,…

There are many choices for yogurt bowl add-ins!

Whole grains: Stovetop oats or overnight oats, buckwheat, quinoa cooked in coconut milk, warm barley, or simply use a homemade whole grain muffin—YES!

Vegetables:  Roasted or sautéed carrots, sweet potato, butternut squash, cauliflower, or Brussels sprouts if you’re feeling adventurous!

Spice it up: Cinnamon, nutmeg, turmeric, rosemary, paprika, or sweeten with maple syrup or raw/coconut sugar.

Fruit: As you probably know, ANY fresh, frozen, or sautéed fruit you like will work!

Fats: 1-2 tbsp peanut, almond, or sunflower seed butter; toasted walnuts or pumpkin seeds, cinnamon-maple glazed pecans, ¼ of an avocado, or coconut flakes will do.

Bonus: Granola, hemp seeds, adaptogens, flax or chia seeds.

Here are some pairing ideas I cannot wait to try:

Roasted carrots with blackberries, quinoa, and sunflower seed butter; crispy roasted Brussels, with cinnamon maple-glazed pecans, blueberries, and barley; also, sautéed turmeric butternut squash with coconut oil sautéed apples, and toasted walnuts.

Of course, those are just a few ideas.  Mix and match according to your taste buds!  Also, please let me know how you enjoy yogurt or if you’ve got any wild yogurt pairings.  I’d love to try out something new!