avocado + cacao breakfast bowl
have you guys given this whole breakfast bowl trend a go yet? personally, i was totally confused by it at first. like… you mean… it’s a smoothie… in a bowl… that you eat with a spoon…? why not just drink it like you’re supposed to… ?
well, i decided to give it a go and can kinda see what the hype is all about. it’s a nice way to change up your breakfast so that you aren’t getting bored with your routine, while still packing a bunch of nutrients into one easy to make meal.
for one breakfast bowl you will need:
- 1 medium banana
- 3/4 c. coconut milk
- 1/2 of a medium avocado
- 1 tbsp. almond butter
- 1 heaping tbsp. cacao powder
- options for toppings: dried berries, seeds, nuts, coconut flakes, fruit, carob chips, raw honey, etc. [i used coconut flakes, chia seeds + goji berries here]
- place all ingredients [except the toppings] into a blender and mix until smooth. you’re going to end up with a mixture that’s thicker and creamier than a smoothie.
- transfer the mixture into a bowl and garnish with your toppings of choice [make that sh*t look pretty].
vegan chocolate chip banana zucchini muffins
alright, i knowww that i just posted a banana bread recipe last week, but i whipped these muffins up over the weekend and they turned out so well that I felt obligated to share the recipe, especially after a few of my coworkers asked for it as well. these chocolate chip banana zucchini muffins can be made using one bowl, so clean up is super quick and easy and they’re vegan, low sugar and made with coconut oil and whole wheat flour, essentially making them equivalent to salad. this recipe makes about 12 medium sized muffins.
you will need:
- 1/4 c. cane sugar
- 1/4 c. coconut palm sugar
- 1/2 c. unsweetened applesauce
- 1/3 c. coconut oil
- 2 tsp. vanilla extract
- 1 tsp. cinnamon
- 1 c. mashed bananas [about 2-3 medium ripe bananas]
- 1 1/4 c. [loosely packed] shredded zucchini [i shredded mine with a veggetti]
- 1 1/2 c. whole wheat pastry flour [i like bob’s red mill]
- 1 tbs. baking powder
- pinch of sea salt
- 1/3 c. vegan dark chocolate chips [optional]
preheat the oven to 400° and grease a muffin/cupcake tray with coconut oil [liners are not required for this recipe].
- whisk together the first 6 ingredients [sugars, applesauce, coconut oil, vanilla, cinnamon] in a large bowl.
- add the mashed bananas and whisk together.
- take the shredded zucchini and place it on a paper towel. place a second paper towel on top of the zucchini and press [with some muscle!] to draw out the excess water.
- add the zucchini to the bowl and mix together.
- throw in the flour [in 1/2 cup increments], baking powder and sea salt and mix with a wooden spoon, but be sure not to mix it too well.
- add chocolate chips [if using] and stir until evenly distributed.
- Using a tablespoon, scoop batter into muffin tray, filling each cup about 3/4 full.
- bake at 400° for 10 minutes and then reduce the temperature to 350° for 8 minutes, or until you can stick a fork into the center of a muffin and pull it out clean.
- remove from the oven, let cool for 10-15 minutes, remove muffins from tray and enjoy!
mint chocolate chip smoothie
smoothies are one of my favorite ways to replenish my body after a workout. and this one is so creamy and decadent that it’s almost more like a milkshake than a smoothie [which is never a bad thing]. this mint chocolate chip smoothie is also perfect post [or even pre] sweat-session because it’s packed with protein, healthy fats, fiber and potassium.
ingredients for 1 smoothie:
- 2 handfuls of fresh spinach or kale
- 1 banana
- 1/4 of an avocado
- 3/4 c. chocolate almond milk [I love califa farms]
- 2 tbsp. almond butter
- 1 tbsp. pure peppermint extract
- cacao nibs [optional]
- coconut flakes [optional]
- chia seeds [optional]
to whip this baby up:
- in a blender, combine the almond milk and greens first.
- add banana, avocado, almond butter and peppermint to the almond milk/greens mixture and blend until well-combined [this smoothie will be a little thicker than most].
- pour into a glass and [optional] garnish with cacao nibs, coconut flakes and chia seeds [and a fun paper straw].
kale salad with lemon tahini dressing
salads are my go-to when i’m looking for a quick, no-effort lunch or dinner. depending on what i have in the kitchen, it’s typically as easy as throwing a bunch of veggies, sometimes fruits, nuts and seeds together in a bowl and tossing it with some salad dressing. i avoid store bought dressings as much as possible because they typically contain additives, preservatives and extra calories… things we just don’t need. i like experimenting with making my own dressings to keep things interesting and change up the flavors here and there. this lemon tahini dressing served over a fresh kale salad is definitely one of my favorites. kale is great as a base for a salad because it contains lots of protein and fiber, is packed with other vitamins and minerals and is much more filling than other greens like romaine or iceberg lettuce.
for one serving of the lemon tahini dressing you will need:
- 1 tbsp. tahini
- 3 tbsp. olive oil
- juice of 1/2 of a lemon
- salt and pepper to taste
to make the lemon tahini dressing, simply combine all of the ingredients listed above in a small bowl and whisk together until smooth.
the salad here contains [measurements are approximate]:
- 2 c. fresh mixed kale [you can buy this in most grocery stores ready-to-eat]
- 1/2 c. grape tomatoes, halved
- 1/2 of an avocado, thinly sliced
- 2 tbsp. sunflower seeds
combine all of the salad ingredients with the lemon tahini dressing, add a little salt and pepper and enjoy!
toast, two ways
based on the title of this post, i know you might be thinking: “toast?! is this b*tch kidding me?!” obviously, toast can easily be one of the most boring and bland foods ever, but topping it with the right things can make it seriously awesome and super healthy.
lately i’ve been really into the whole avocado toast thing, but i also love the old almond butter and banana combo, as well. what’s best about toast is that you can really customize it and spice it up with whatever you might have on hand… fruit, eggs, veggies, seeds, nut butters, spices… you get the idea. here are my two favorite ways to top your toast for extra flavor and health benefits: one sweet, one savory. i prefer to use ezekiel’s 7 sprouted grain bread, but any whole wheat bread will do… none of that white sh*t, please.
- 1 slice of bread, toasted
- 1/2 of a banana, sliced
- fruit-based jelly of choice
- almond butter
- unsweetened coconut flakes
- chia seeds
instructions: after you’ve toasted the bread, spread the jelly onto the toast liberally and then sprinkle with chia seeds and coconut flakes. Place the bananas slices on top and drizzle with almond butter.
health benefits: potassium from the banana, healthy fat from the almond butter, protein from the chia seeds.
- 1 slice of bread, toasted
- 1/2 of an avocado
- chia seeds
- cayenne pepper
- sea salt
instructions: after the bread has been toasted, scoop the avocado out of the skin and mash onto the toast. sprinkle with cayenne and salt to taste and top with chia seeds.
health benefits: healthy fat from the avocado, protein from the chia seeds, and cayenne pepper helps to rev up the metabolism and clear out the sinuses.
enjoy either as a healthy breakfast, pre- or post-workout snack or an afternoon pick-me-up!
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