Recipes – Page 4

December 6, 2016

My Ride-or-Die Green Smoothie Bowl Base

HIIIIII! One of my favorite things to eat (and I guess everyone else’s, too, based on the mass amount of social media posts) is a smoothie bowl. They are quick, easy, and so dang delicious. Breakfast, lunch, dinner, it doesn’t matter because the smoothie bowl has your back…er, stomach.

Now you may be asking yourself, why oh why do I need another smoothie bowl recipe when there are like, 5 million floating the web? Here’s the deal- this smoothie bowl recipe is just for the base of the bowl, not all the toppings. I’m not gonna tell you how to top your bowl, but I will def offer suggestions. 🙂

It’s also so important to note that all smoothie bowls are NOT created equal. This is what I mean:

This bowl base is not going to spike your blood sugar like a crazy acai-strawberry-mango-pineapple bowl from the local juice bar will. All that fruit means a lot of sugar. And a large influx of sugar is going to jack up your blood sugar levels and make you even hungrier and lethargic later on. Not cool.

Fruit has this halo of health around it, but there is such a thing as “too much of a good thing”, which I will get into in a later post. For now, let’s just focus on moderating fruit, adding more greens, and pairing it with protein and a healthy fat.

The only sugar in this recipe comes from 4 coins of frozen banana. Just HALF a banana’s worth of fruit. This is a perfect portion to add creaminess to the bowl without too much sugar. The other essential part of the smoothie bowl base is the greens. If your bowl ain’t green, then you ain’t doing it right ;).

Blending greens into smoothie bowls is seriously the most no-brainer way to up the nutrition content. I will take every chance I can get to have some extra antioxidants, fiber, polyphenols, vitamins, and minerals. Most of us could use a little boost in that department. So if a green salad is not your thing, this green smoothie bowl will be.

A trick that I love is keeping bags or containers of frozen spinach/kale on hand rather than fresh greens for smoothie bowl purposes. One, because you don’t have to worry about accelerated nutrient loss or perishability, and two, because it adds to the thickness and cold temperature of the bowl. Genius, right?

The next critical element about the base of the smoothie bowl is protein. Protein is critical for satiety and blood sugar balance. Incorporating protein into a smoothie bowl will keep you feeling full, and you won’t spike and crash that blood sugar like you would without it. Protein+fruit= happy body.

Please use a protein powder that does not have any artificial ingredients or added sugar. Look for protein powders that use monk fruit extract as the sweetener. My two current faves are here and here.

The last element of this well-balanced bowl is the fiber/healthy fat boost from the flax seeds and chia seeds. The heart-healthy fats in these two seeds will also help to keep you full and bring down inflammation (what up, omega-3’s), so it’s great for a post-workout meal.

Now let’s get the recipe so you can go make it for yourself!

My Ride-or-Die Green Smoothie Bowl Base

~Makes 1 serving~

1 cup milk of choice (my fave is flax milk)

1 big handful spinach or other greens

1/2 of a medium frozen banana

2 teaspoons flax seeds

2 teaspoons chia seeds

1/2 teaspoon matcha powder

1 scoop protein powder- used this one

Put everything into the blender, and let it whir! Transfer to a bowl and add your toppings. For the bowl in this post, I used cacao nibs, granola, dragon fruit, and tahini. Bon appetit!

Tell me- are you a fan of the smoothie bowl? What are your go-to toppings? Make the bowl and tag me in your creations @bouquetsandbaguettes so I can see (and drool)! Have a fab rest of your week!

XO,

Alexandra

October 19, 2016

Winter Antioxidant Smoothie

Amongst all the stress that gets thrown at us this season-holidays, shifts in the weather, school and work deadlines- (I know, I just began to admit to myself that summer is definitely over), our bodies can take some major blows. All that stress causes oxidative damage and inflammation, which truly is the root cause of most diseases. However, even plain ol’ day to day life, certain foods, and exercise can also lead to oxidative damage/inflammation and buildup of free radicals in our body. That’s why it is so essential that we nourish ourselves with antioxidant-rich and anti-inflammatory foods when we can.

I want you to note this, also. More antioxidants does not always mean better. Many research studies show that too much of this good thing can actually cause harm! So no need to stock up on expensive antioxidant supplements- get your dose of antioxidants from whole food sources…which brings me to this smoothie!

If you are feeling run-down and lackluster, this smoothie is perfect to add into your rotation. It is so full of nutrient-rich ingreds that I will breakdown below. A little bonus: not only is this recipe gonna work wonders for your insides neutralizing all those free radicals and bringing down that inflammation, it’s gonna be beautifying, too. Think of it as a brightening, anti-aging face mask that you drink 🙂 . In this case, you are what you eat, which means you will be deliciously refreshed both inside and out! If you find no other reason to drink this smoothie, do it because it is dang tasty!

So let’s talk ingredients, shall we?

Pomegranate seeds: Our wintery jewel in this smoothie! This fruit is brimming with antioxidants and polyphenols. It’s truly one of the OG superfoods before acai came on the scene. Plus, one pom contains 40% of your daily vitamin C needs, which is crucial if you want youthful, glowing skin.

Cacao nibs/powder: you are gonna notice a trend here, but say hello to even more antioxidants! This is the cacao bean (where we get chocolate) in a very minimally processed form. There should only be one ingredient: cacao! Cacao is rich in polyphenols, is a good source of many nutrients including iron and magnesium, and it’s a major mood booster that has been shown to raise serotonin levels.

Flax seeds: These are a great source of anti-inflammatory omega-3 fatty acids. Plus they are a great source of fiber and…antioxidants! Purchase them ground (or grind your own), because that makes it much easier for our body to absorb the nutrients. As an FYI to make it easier when you are navigating the store, ground flax seeds are the same as “flax meal”.

Chia seeds: More fiber, more omega-3 fatty acids, more antioxidants. Are you surprised? Can’t go wrong with a spoonful of chia and plenty of water to help improve digestion, too. Chia seeds absorb tons of water, so they help to make the smoothie thick in texture.

Matcha green tea powder: Ahhhh yes, this whole leaf green tea that is ground into a powder is all the rage now. As someone who has been consuming matcha for the past decade, I sometimes feel like a matcha connoisseur who has been waiting patiently for this to catch on. Been trying to get people to have this green drank for a verryyy long time. Matcha is full of EGCG, a type of polyphenol that has very high antioxidant activity. Plus that bright green color means it’s full of chlorophyll, which increase the blood’s capacity to deliver oxygen throughout the body. Love it!

Ready to get a serious antioxidant boost? Recipe is below!

Antioxidant Beauty Smoothie

Serves 2 as a snack, 1 as a meal

Ingredients

1 cup pomegranate seeds

1 1/2 cups milk of choice (I used unsweetened flax milk)

1 scoop protein powder- helps with satiety and stabilizing blood sugar levels

2 Tbsp cacao nibs

2 Tbsp cacao powder

1 Tbsp flax seeds

1 Tbsp chia seeds

1 tsp matcha green tea powder

Put all ingredients in blender, then blend it up, baby!

What are some of your favorite smoothie ingredients? I love smoothies, but sometimes in the winter they can seem a little “summery”, which is why I like to shift toward adding warming spices like cinnamon and nutmeg and Fall/Winter produce like pumpkin, pomegranate, and persimmon!

Talk soon! Let me know what posts/recipes you are interested in as we approach sweater weather and the “season of indulgence”.

XO,

Alexandra

October 6, 2016

Pumpkin Spice Date Balls

Well, well, well. If it isn’t the season for sweet treats and pumpkin flavored errthang! Before we jump into today’s yummy recipe, let’s catch up, shall we?

You may be saying to yourself, wow, Alexandra fell off the face of the blogosphere since May. Eek…May!!! Needless to say there aren’t really excuses for not getting on here and posting some sort of valuable and interesting content, but if you would accept my reasons for being MIA, here is what has happened in the last 4 months:

I graduated from my dietetic internship
I moved from SB to SD
I took an intensive 3 month biochemistry course (such a fun way to spend the summer…not!)
I studied for my RD exam (see above parenthetical)
I took and PASSED the RD exam- Yes, I am officially a Registered Dietitian Nutritionist, and it feels amazing!
I started a Masters program in Nutrition for Wellness

So that brings us up to current times. Thank you for sticking with me. I will work on balancing textbook reading and blogging from here on out! 🙂

Time to talk pumpkin. The de-facto MVP (most valuable produce) of the season. Pumpkin is a great source of vitamin A, which is crucial for eye health, skin health and cellular turnover, and even immunity. Plus, the beta-carotene (vitamin A precursor) acts as an antioxidant to neutralize free radicals in the body. Pumpkin luvahhhs rejoice!

This recipe is also refined sugar-free. We get the sweetness from dates, which are full of potassium (key for electrolyte balance and blood pressure regulation). Oats add heart-healthy fiber and make everything stick together, with the help of the dates. Pumpkin spice lattes and candy corn can’t even hold a jack o’ lantern to the nutrition power of these balls. (Pssst: Enjoy those things in moderation, and don’t feel guilty about it! There is a place for your favorite, traditional holiday treats, and a place for a whole food-based treats, as well.)

I like these to have as a snack, as a treat with a cup of tea, or to take on a hike for a burst of energy.

If you are looking for a more wholesome alternative to cupcakes, candies, and cookies that overflow during this season, these pumpkin spice date balls make a great dish to bring to a Halloween Party. If you have friends or family who are raw/vegan/gluten-free, this treat is just the answer!

Pumpkin Spice Date Balls

Makes about 16 balls

Ingredients:

1 cup oats (use certified gluten-free oats if this is a concern for you)

1 1/2 cups pumpkin puree

2 cups dates, soaked and pitted

2 tsp pumpkin pie spice

1 tsp vanilla

1/8 tsp salt

Optional for topping: Cacao nibs, cacao powder

Combine all ingredients (except cacao nibs and cacao powder, if using) in a food processor to make a “dough”. If you find the dough is a little dry, add a tablespoon of water or milk at a time to get the consistency sticky, but not loose. Portion out large spoonfuls (about 2 Tbsp) of the dough, and use your hands to roll it into a ball. Place on a baking sheet. If desired, roll date balls into toppings like cacao nibs of cacao powder. To allow the balls to set, place cookie sheet in fridge for 30 minutes to an hour

What are your favorite treats this season? What about all the pumpkin hype? Do you love it or think it’s overrated? Any Halloween treats you would like a healthy recipe makeover for? Let me know in the comments!

XO,

Alexandra

May 31, 2016

Creamy Broccoli Soup

Summer is just around the corner (though I argue Memorial Day is the unofficial start to the season), which means now is the time to start whipping up cold soups. Mad respect if you are one of those people who looooves a piping hot bowl of soup when it’s 80 degrees and sunny (I can’t), but nothing is more refreshing than a chilled soup. The arsenal of chilled soup options is much larger than the delish-but-basic gazpacho, my friends. Today the word is broccoli, because it’s fun to get greens in from foods that aren’t salads. So switch your fork out for a spoon, and let’s get cookin’.

Why broccoli? Well, broccoli is in the cruciferous vegetable family, which means it contains sulfuric compounds, aka serious nutrition powerhouses. Research shows that the sulfuric compounds in the cruciferous veggies have anti-cancer properties. Consumption of these veggies has been associated with lower rates of cancer, especially colon cancer. Even more impressive, studies have shown that sulfur-rich veggies may impede cancer cell growth and progression. Is the incredible or what?!

So, duh, show yourself some love and load up on the little green trees and their family members, like brussels sprouts, cauliflower, kale, and bok choy. Broccoli is also a fabulous source of vitamin K and folate, which are essential nutrients for bone health and DNA production, respectively. #BrocForTheWin

This soup is dreamy and creamy, too. But it’s completely dairy-free, so it’s safe for all the vegans and lactose-intolerant out there. We get our creamy texture from coconut milk. The fat from the coconut milk is not only satisfying, but it helps with the absorption of the nutrients in the soup (think vitamin C and B vitamins).

This soup is refreshing and flavorful as it is (thank you, cilantro, garlic, and onions), but it’s fun to amp it up with toppings. Let your freak flag fly and top it however you like. I made some suggestions below to get your creative juices flowing. This would be a fun appetizer for a summer soiree, because you could set up a toppings bar and let everyone do their thing. I can guarantee your guests will be snapping and posting pics on The ‘Gram.

Creamy Broccoli Soup

Do what your soup soul tells you- this recipe is delicious hot or cold.

Ingredients:

4 cups Low sodium Vegetable broth
1/2 cup lite coconut milk (the thick kind in a can)
4 cups spinach
1/3 cup cilantro
1 medium onion, diced
2 cloves garlic, minced
1 TBS olive oil
4 broccoli with stems, rough chopped into 1-2 inch pieces
salt and pepper, to taste

In a pot over medium heat, add olive oil, onion, and garlic. Sauté until translucent. Add vegetable broth, coconut milk, and broccoli to pot. Cover pot, add cook until broccoli is tender, about 10 minutes. Turn off heat, and let soup cool slightly, so it can be transferred to a blender. (Alternatively, you could use an immersion blender.) Add spinach, cilantro, and the soup base to the blender, and blend until mostly smooth. Taste, add salt and pepper as desired. Enjoy hot, or chill and enjoy cold.

A few toppings options:

Basic: Cheese and hemp seeds
Punchy: Sesame seeds, balsamic vinegar, and arugula
Savory: Tahini and rosemary

Tell me- Are you a hot soup or cold soup lover in the summertime? I’m team cold soup all the way. Plus, when it comes to leftovers, I have an excuse to be lazy and not have to worry about heating anything up! 😉 Happy June!!!

XO,

Alexandra

May 3, 2016

Pink-o de Mayo: Refreshing Hibiscus Mocktail

Just in time for Cinco de Mayo, I’m comin’ atcha with a refreshing beverage you can sip while you munch on guacamole and fish tacos. This mocktail is the perfect drink to serve up for all of your summer entertaining because the color is gorgeous (instagram worthy), and it is totally hydrating. I call it the “Pink-o de Mayo”! Who could turn down a pink drink that looks this enticing?!

Where, oh where does the intense color come from, you ask? Why, that would be the hibiscus flowers! Hibiscus flowers come from the hibiscus plant (obvi), and they are typically sold in whole, dried flower form. The dried hibiscus flowers can then be steeped in hot water to make tea or the base of a traditional Mexican drink called Jamaica, or Agua de Jamaica. Hibiscus flower tea is actually consumed around the world, and even dates back to ancient Egypt where it was the pharaoh’s bev of choice. Yep, we are throwing it wayyy back today with these hibiscus flowers!

The hibiscus flowers have a tart, cranberry-like flavor, which makes them an unexpected yet divine addition to a fancy little spritzer. If you are feeling extra spicy, you can even use the whole flowers in anything from soups, to smoothies, to salsas. Added bonus: hibiscus flowers are a source of vitamin C and antioxidants, too! #plantpower

Some preliminary studies have also shown that drinking hibiscus tea may help to reduce blood pressure in those with moderate hypertension. (Look’s like the ancient Egyptians were on to something). But even without conclusive scientific evidence about the benefits of consuming hibiscus flowers, they make for quite a refreshing beverage, and I can’t think of a better drink to pair with Cinco de Mayo fare.

Make yourself a big pitcher of Pink-o de Mayo, and drink to your health! This mocktail is extremely low in calories, has zero added sugar, and keeps you hydrated, unlike sugary mixers and margaritas. A senorita’s gotta keep her skin glowy, right? All you need are some pink flamingo straws, and you will be sipping pretty.

Pink-o de Mayo

Serves 4

1/4 cup hibiscus flowers (also called jamiaca)- you can find them online or in an ethnic market
2 cups water
1 medium lime, another for garnish
12 blackberries
About 3 cups sparkling water

In advance: On the stove over medium heat, bring water up to a low boil, and add hibiscus flowers. Turn off heat, and let flowers steep for about 5 minutes. Strain the liquid, and chill in the refrigerator.

To assemble the mocktails: muddle 3 blackberries in the bottom of a glass with the juice of 1/4 of a lime. Add about a 1/2 cup of chilled hibiscus tea to the glass, and stir. Top off with sparkling water. Add a garnish of lime and a festive straw, and you’re ready to “cheers”!

Happy Cinco de Mayo!! Tell me what your plans are, and what is your must-have Cinco de Mayo food? Mine is probably guac. The avocado love runs deep.

XO,

Alexandra

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