Tag Archives: maca

Smoothie Bowls

Ok I’ll admit it…..I’m addicted to smoothie bowls. I don’t know whether I need therapy or an intervention or whether it’s ok for me to seriously obsess over creating bowls of awesomeness (if I do say so myself) everyday – or there about.

My favourite at the moment would have to be a ginger and cinnamon flavoured one as it is cold here at the moment and to help with my lack of blood flow I’m at least trying to make an effort to reduce inflammation with these inclusions. I have also gone from frozen to room temp bowls. Slowly but surely I will transition from them but this creative obsession is too fun…..at least it’s a healthier obsession!?

Here is my idea of a smoothie bowl and why I include the things I do to keep me healthy, balanced and nourished from the get go (or be it lunch or dinner….sssshhhhh don’t tell the coach)

My Winter Smoothie Bowl

smoothie_bowl

PREPARATION TIME                   TOTAL TIME
2 MINUTES                          5 MINUTES

INGREDIENTS

  • 1/2 frozen banana (I peel, cut mine into quarters and pop into freezer so there’s always options for smoothies, nana ice-cream or a quick snack)
  • 1/4 cup frozen blueberries (I buy organic frozen berries or freeze fresh when in season)
    knob of ginger root
  • 1 tsp ground good quality cinnamon (yes the supermarket ones are not that good)
  • 1 tsp maca powder (lady hormone help)
  • 1 tsp slippery elm bark powder (helps digestion and is a great thickener)
  • 1 tsp of fibre/ omega 3 mix (I mix psyllium husks, flax seeds and chia seeds and pop in jar and scoop out to get a rounded selection of boost – this is also a great alternative to making chia pudding if you don’t want to overload on chia every time)
  • 200ml filtered water (you could use homemade almond milk or coconut water or coconut milk but I prefer to help my daily water intake as much as I can)
  • 1/4 avocado (it’s important to include good fats with your smoothie bowl like avocado as it helps to balance the sugars that you are consuming through the fruits)

*optional (I add to mix up the flavours 1 tsp cacao, 1 tsp turmeric, basil leaves, mint leaves, 1 tsp acai powder,  2 strawberries,  1 Tbsp fresh cut pineapple, 1 tsp spirulina/ super greens mix, knob of zucchini/cucumber, sprig of watercress, 1 tsp unhulled toasted tahini. Anything really to change it up and get your taste buds loving yourself.

INSTRUCTIONS

  1. add all ingredients to a blender
  2. 2 blend on high for 2 minutes
  3. rest for 1 minute
  4. blend on high again for one minute
  5. Pour into bowl, top with a small selection of nuts and seeds (TIP- chop them they stretch further. I chop a selection and keep to add to meals, then I am not over consuming and regretting it half an hour later)
  6. Pour over a drizzle of coconut kefir or unsweetened coconut yoghurt or make your own with a good starter (avoid using commercial yoghurt to culture)
  7. add a sprinkle of coconut, cacao nibs, goji berries or whatever you have to add a little antioxidant, taste, texture and little surprises
  8. mix it all through the smoothie mix
  9. eat slowly, chew through it even if its liquidy please.

    NOTES- why I choose a smoothie bowl over a smoothie
    *Drinking a smoothie is not as satisfying (to me). It’s rushed, you can over consume and end up hungry an hour later. By adding texture like nuts, seeds, berries etc you are forced to chew and that aids digestion, satisfies your taste buds, your brain and your belly.
    *It forces you to sit down and eat (yes I know we don’t all have time) you will be fuller by eating slower and concentrating.
    *You can take it anywhere in a jar
    *You can prepare it the night before
    *It’s healthy
    *It gives me enough to get through until lunchtime. By including the above it is a rounded balance (for me) of the right things to keep me energised, happy and full until I call for lunch.

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Give your health a Natural Boost

maca (1 of 1)

Maca Powder is  derived from the root of the maca plant, which is from native to the central Peruvian Andes in South America. Inhabitants of the Andes are rumoured to have used this plant for its supposed fertility-enhancing properties for generations. Some say it has the ability to increase energy and mental clarity, restore hormone imbalances and enhance sex drive. Add to smoothies, juices or a glass of water for a hormone balancing hit.

 

cacao nibs (1 of 1)

Raw Cacao Nibs  have been linked to having cardiovascular health benefits and is a great source of antioxidants and magnesium. Mix with nuts and goji berries for a trail mix, add to baking, top of smoothies or just pick a few to eat.

 

pumpkin seeds (1 of 1)

Pumpkin Seeds (pepitas)  are great for urinary issues. They help the kidneys and are an all round nutrient rich seed. The easiest way to boost you and your children’s iron intake is to sprinkle more pumpkin seeds into a stir-fry or onto salads.

 

kale (1 of 1)

Kale is a delicious green leafy vegetable that is so versatile. It’s known for it’s fibre, 45 different flavonoids that combines antioxidants and anti-inflammatory powers  to assist the body in detoxification. Massage leaves with a nutrient rich oil and use in salad, dehydrate or bake for chips or shred and add to soups, stir fries and every dish you can.
Choose between this and spinach in a green smoothie a few times a week.

 

ginger_turmeric (1 of 1)

Ginger is a great additive into any asian dish for its flavour alone. The benefits of ginger include digestive issues, nausea, inflammation and to help fight virus. Turmeric is a powerhouse of anti-inflammatory goodness. It helps relieve tooth aches, urinary problems, arthritis, stomach aches causing flatulence. It is also high in manganese and iron. These two herbs combined with cinnamon make the best cleansing and anti-inflammatory tea. Check my Instagram post for recipe.

Use some of these in your meals this week to add more nutrients and take another step forward to improving your families health