Smoothie Bowls are so easy to make
When the temperature begins to rise we all crave cool and refreshing beverages.
I love love love smoothie bowls! And when I'm not in the mood to cook or I want something to grab and go, I'll usually get one from the closest smooth bowl shop in town. But this dish is SUPER easy to make and doesn't take much prepping if you want to throw one together yourself. So if you have all of your favorite ingredients at home, go ahead and blend one up.
A smoothie bowl is definantly something that can easily be high in calories depending on how excited you get over the toppings. But guess what! When you put it together yourself, you can adjust what goes into your bowl, and how much. You can nourish your body properly with this tasty treat and still enjoy the delicious sweetness of the fruits and toppings you choose.
Tips to enjoy your bowl while keeping it low in processed sugars:
Acai Bowl Ingredients to make 1 bowls
Blend the frozen acai, cherry berry medley, banana, spinach, and water together. Pour the mix in your serving/cereal bowl and add your toppings. I like to layer the crunch first (granola and chia seeds), then the fruit, and drizzle the top with nutella.
Makes 1 bowl and is about 376 Calories.
49g Carbs. 16gFats. 7g Protein.
You can add whatever toppings you'd like
You can add whatever toppings you'd like to your bowl. Get creative, nuts, coconut flakes, goji berries, peanut butter, etc. I even added cheerios to my 11month old son's bowl so he had a crunch that was age appropriate. Fuel your body, and enjoy this sweet treat.
This soup was not only delicious but so easy to make. Normally when making a celery soup, the starch from potatoes help thicken it. When I was creating this soup, we didnt have potatoes, so I decided to throw in the cashews for a nice thick texture. The cashews help to fill the soup up as well since they have a good fat and protein density.
Makes about 6 Servings
About 147 calories per serving
2 Cups Celery Chopped
1 Cup Carrots Chopped
1 Apple Cored and Chopped
1/2 Yellow Onion Chopped
2 Garlic Cloves Minced
4 Cups of Water
1 Cup Raw Unsalted Cashews
1 Tsp Ground Pepper
1 Tsp Thyme
1/4 Tsp Cayenne Pepper *Optional
1 Tbs Olive Oil (enough to cover pot - may use less)
Salt to Taste
Takes about 10 minutes to prep and 20 minutes to cook. Total cook time is about 30 minutes.
1) Prep all veggies and fruit.
2) Heat dutch oven or large pot over medium-high heat. Once pot is hot, add oil to cover the pot.
3) Add Celery, Carrots, Onion, Apple, and Garlic to the pot. Saute for 3-4 minutes. Add water. Bring to boil. Add seasonings (ground pepper, thyme, cayenne pepper). bring the heat down to a high simmer and cook for 5minutes. Add cashews. Cook for about 10-15minutes or until vegetables are tender.
4) Once vegetables are tender, turn off the stove. Use your emersion blender to blend the entire soup.
There is nothing like having a soup that warms the heart and fills the soul. This is one of them. This lentil soup is super tasty and nice and hearty. It's easy to prep, and doesn't take long to cook. About 10minute prep time and 20minute cook time.
Celery Stalks Chopped
3 Carrots Chopped
1 Red Bell Pepper Chopped
½ Yellow Onion Chopped
2 Cups Dry Red Lentils (rinsed)
4 Cups Vegetable Broth
Yield 2 Cups of Water
1tsp Dry Oregano
1tsp Dry Thyme
½ tsp Ground Black Pepper
½ Lemon Juice Squeezed
Salt to taste
1tbs Olive Oil (Enough to coat the pot)
After you chop and prep your vegetables, heat your dutch oven or pot, add your olive oil - just enough to lightly cover the pan. Once oil is hot, add your vegetables (celery, carrots, red bell pepper, and onion) to the dutch oven and saute for 3-5 minutes on medium heat. Rinse your red lentils and add them to the veggie mix, let them cook for 1-2 minutes while you stir.
Add your vegetable broth and bring to a boil. Add your seasoning (Cumin, coriander, oregano, thyme, black pepper). Lower the heat to a high high simmer, and cook for about 20 minutes or until lentils are tender. Add water as needed.
When lentils are tender, stir in lemon juice and add salt to taste. Let cool, and enjoy this tasty lentil soup.
Makes about 6 servings.
1 Serving is about a cup.
2.4 grams of fat.
48 grams of carbs.
18.8 grams of protein.
How to incorporate veggies into your dishes.
We all know that vegetables are good for you and that they are healthy to eat. But some of us have a hard time getting these nourishing bites into our system. It might be that you don’t like them or maybe you just don’t know how to prepare them in a way that you CAN enjoy them.
I love salads. I’m one of those people who could have a salad each day, not get tired of it, and be super content with raw veggies over a green leafy bed. But this isn’t the case for everyone. You don’t have to only eat salads to be healthy, there are other ways to eat your nourishing colors.
I started to play around with different ways that I could add vegetables into our meals and snacks at home once my son started to get a little picky with his solid foods. At first he seemed to enjoy eating veggies, and now it’s a hit or miss. So I got creative with some recipes and mixed some of the nourishment into dishes that I know he would enjoy.
The recommendations for vegetable intake (for an adult) is: 4-5 servings of vegetables a day. A serving of vegetables can look like: 1 cup of raw leafy vegetables or ½ cup cut up raw or cooked vegetables.
8 Ways To Incorporate Vegetables In Your Lifestyle To Help, Not Only Nourish Your Body, But Help You Enjoy The Foods
Meal Prepping is great! Especially when you get a recipe that you can whip up that will give you a few servings that will help last you for most if not the entire week. I'm always looking to create things that are tasty and easy to put together. For this colorful baked fritatta, you can have it for breakfast, lunch, or dinner. Whatever your preference is, it can be a great part of your meal. Serve it with a side of fruits, serve it with some soup, serve it with a side salad and some meat/poultry. Whatever your taste and preference is, I know that you will enjoy this dish.
This dish creates 8 servings.
Each serving is about 134calories.
1 Chopped Green Pepper
1/2 Cup Chopped Carrots
1/2 Cup Chopped Red Onions
1 Cup Kale (Seperated from stem)
1 Tsp Cumin
1 Tsp Ground Pepper
2 Tsp Thyme
Salt to Taste
1 TBS Olive Oil
You'll need a casserole dish and a frying pan.
1. Preheat oven to 350 degrees Fahrenheit.
2. Place pan on stovetop on medium heat and add olive oil to coat the pan. Add bell peppers, onion, and chopped carrots to sautee (about 3minutes). Add kale ontop to steam (about 3minutes). Take off heat once the kale is cooked (it will be wilted).
3. Crack eggs into a mixing bowl, and whisk until beaten. Add cumin, ground pepper, thyme, and salt to the eggs. Stir until mixed.
4. Add the cooked vegetables to the quiche dish. Spread them evenly. Add the eggs to the veggies, and make sure the eggs cover the dish evenly.
5. Place the dish in the oven for 30-35minutes.
Jenna Webster, ACSM, ACE – Personal trainer specializing in empower busy women to live healthy and active lifestyles!”