By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time.
This delicious smoothie bowl recipe was inspired by a favorite indulgence of mine— Wild Blueberry Lemon Poppyseed Coffee Cake! I challenged myself to create a healthful balanced smoothie with a play on these flavors… wild blueberries, poppy seed, lemon, local honey, and nutmeg. The end result is a satisfying vibrant smoothie with a touch of brunch and sunshine! Try this recipe to jumpstart your day or as a light post-workout meal.
Berries are my go-to smoothie fruit because of their high fiber and low glycemic profile. I used frozen wild blueberries in this recipe because they have a more intense flavor than regular, cultivated blueberries. You can find them in the freezer section, which also conveniently eliminates the smoothie step of adding ice!
Wild blueberries are a leader in antioxidants with twice the antioxidant capacity of larger, cultivated blueberries. The potential health benefits include improving gut health, diabetes, cancer and brain health... just another reason to eat with the intention of health!
WILD BLUEBERRY BRUNCH SMOOTHIE BOWL
Ingredients for smoothie...
1 cup frozen wild blueberries
1 cup plain Greek yogurt
1 tsp poppy seeds
1 tsp lemon zest
Juice of 1/2 lemon
Dash of nutmeg
Ingredients for smoothie bowl toppings...
1 tablespoon frozen wild blueberries
2 tablespoons whole grain cereal
1/2 tsp poppy seeds
1 tsp local honey or maple syrup
Blend all smoothie ingredients in a high power blender and blend until smooth. Pour into your favorite cereal bowl and garnish with frozen blueberries, whole grain cereal, extra poppy seeds and a drizzle of honey or maple syrup.
Makes 1 serving.
332 calories; 48g carbohydrate; 23g protein; 7g fat
This recipe has a little bit of everything I love about curry... garlic, turmeric, ginger, coconut, herbs, and lots lots lots of veggies AKA exactly what the body needs. Cooking a dish like this was out of my normal, but I'm so glad I ventured out because now it's considered a new one-pot favorite! Use any veggies you have hanging around your kitchen-- just like you would a stir fry.
1 T olive oil
1 small onion, diced
4 cloves garlic, minced
1 T fresh grated ginger
1/2 cup broccoli, chopped
1/2 cup diced carrots
1/2 cup snow peas
1/2 cup diced zucchini
1/4 cup lentils
1 Roma tomato, diced
1 T curry powder
1/4 tsp red pepper flakes
1, 14-ounce can full fat coconut milk
1 cup low sodium vegetable stock
Salt and black pepper to taste
1-2 T cilantro, chopped
1 lemon, cut into wedges
2 cups brown rice or quinoa, cooked
Heat a large pot to medium heat and add the olive oil. Toss in the onion, garlic, ginger, carrot, broccoli, zucchini, lentils and a pinch each of salt and pepper. Stir frequently for about 5 minutes. Add curry powder, red pepper flakes, vegetable stock, and coconut milk and stir. Bring to a simmer. Reduce heat slightly and continue cooking for 12-15 minutes until lentils are cooked through. Add the snow peas and tomatoes in the last 5 minutes so they don’t overcook. Taste and adjust seasonings as needed. Serve over 1/2 cup rice and garnish with cilantro and fresh lemon. Makes 4 servings.
Adapted recipe from the Minimalist Baker.
Even though we must prioritize healthy living year round, there is something so refreshing and motivating about the start of the new year. The positive energy from my clients this week has been so inspiring and contagious! There has been plenty of meal planning invovled and questions about batch cooking. If you are open to this, batch cooking can provide quality food options for a busy work week. Dont get overwhelmed with planning every single meal and snack for the week... just 2-3 dinners that can easily transfer over to lunch. With this, you are eliminating the stress of healthy meal decision making while minimizing those last minute heavy restaurant meals. I've shared one my favorite recipes for batch cooking below, so let us know if you try! This salad pairs well with a fried egg, salmon, or just simply eat by itself. Enjoy!
Spiced Lentil Salad
2 cups dried lentils
1 small red onion, diced
1 cup currants or chopped raisins
1/4 cup chopped walnuts
1/3 cup capers
4-5 handfuls arugula or baby spinach (1 large handful per salad)
1/4 cup feta cheese (optional)
1 cup thinly sliced cucumbers (optional)
1/4 cup apple cider vinegar
1/3 cup olive oil
1 tbsp maple syrup
1/2 tsp dried mustard powder
1 1/2 tsp garam masala
1/2 tsp turmeric
1/2 tsp cinnamon
1/4 tsp cayenne
1 tsp salt
2 tsp pepper
Rinse lentils well, and drain. Place in a pot and cover with a 3-4 inches of water, bring to a boil, and reduce to simmer. Check lentils for doneness after 15 minutes. Be careful to not overcook! Overcooking will ruin this dish!
In a small bowl, whisk all ingredients for dressing until combined. Remove lentils from heat and rinse with cold water. Transfer to a large bowl. Add red onion, currants, walnuts, and capers to lentils. Pour dressing over lentils and toss until coated. To arrange salad, place a large bed of arugula on your plate. Top with 1 cup lentils and sprinkle with feta and cucumber if desired.