smoothie

Blueberry Basil Smoothie

I've been on a simplistic approach to meals these days. Lots of smoothies and simple vegetable bowls (I will share a few more of these recipes soon). It works quite well with my busy schedule and being on my feet all day. I like the lightness of these meals so I can continue energized throughout the day. 

Being able to digest our food is so important, but it's hard to do so when we're rushed and adrenaline is going. When we don't digest our food properly, our bodies respond with bloatedness, gassiness, heartburn, and feeling overall uncomfortable. 

Feeling like this after every meal is not ideal for anyone. I personally went years feeling like crap after every time I ate thinking it was normal. When we're bloated and gassy, our bodies are stressed and expanding tons of energy to try to get back to a relaxed state. Proper digestion itself takes up a lot of energy, that's why when we eat large meals, we feel tired afterwards and it can be hard to think. Not super ideal for midday when there's still lots of energy to expand on other things. Eating wisely is key! 

There are things that could help digestion such as sitting down for a meal in a quiet place away from all electronic devices, breathing deeply before and during meals, eating lighter meals, drinking your meals (blended foods are predigested for us!), avoiding fluids with your solid meals (unless drinking your meal, of course), avoid foods that cause you bloatedness and indigestion (usually processed foods, refined sugars, processed and inorganic dairy, gluten (for some), and fast food), and chewing your food! We undermine chewing and it's key for proper digestion. 

Below is one of the quick smoothies I've been making for myself while the delicious berry season continues. Try it yourself. Feel free to add raw seeds, nuts, or your favorite organic plant-based protein powder for extra protein. 

What do you do to stay nourished in the midst of your busy schedule?

Ingredients

2 cups frozen wild blueberries

1/2 cup fresh blackberries (or berries of choice)

1 cup raw coconut water

andful fresh basil leaves (about 1 cup, or more to taste)

1 Tablespoon sunflower seed butter (Homemade recipe here)

1 teaspoon raw honey

Juice of 1/2 lemon

Pinch of sea salt

Procedure

  1. Blend all ingredients together until smooth. Top with extra blueberries or berries of choice. 

 

Matcha Mint Acai Bowl

MatchaAcaiBowl Featured Image

I'm sure you've all seen the beautiful acai bowls popping up at your local shops. I think it's great that we have easier access to these superfoods such as acai and matcha now, which do not originate in our country but are packed with incredible nutrients that support longevity and overall wellbeing. Did you know that both of these foods are two of the top foods highest in antioxidants? Antioxidants are essential vitamins that help our bodies kill off and prevent free radicals, which form in result to cell damage due to acidity in the body from high levels of stress (physical/emotional/mental), highly refined sugars and processed food intake, smoking and alcohol, and environmental toxins. An excessive amount of free radicals in the body leads to disease, illness, and aging at early stages. As an added bonus, antioxidants support beauty and skin health.

That said, let's get some antioxidants in you!

In my opinion, the best part of having access to these wonderful foods is that we can recreate our own goodies with even higher nutrient value and unrefined ingredients at home.

Below I'm sharing one of the many acai bowls I've created. I intentionally added the matcha to this one, not only for it's antioxidant content, but for a nourishing afternoon energy boost that won't spike blood sugar.

MatchaAcaiBowl
MatchaAcaiBowl

Ingredients

1 frozen acai pack (I use Sambazon)

2 cups frozen wild blueberries

1 yellow peach, pitted and chopped

1/2 cup spring or filtered water - just enough to help blend but not too much so it doesn't thin out

2 Tablespoons sunflower seed butter (or any nut/seed butter of choice)

1 Tablespoon raw honey (or 1-2 medjool dates)

2 teaspoons Encha Matcha Culinary Grade - Amazing quality!

Generous handful of fresh mint leaves

Juice of 1 lime

Pinch of sea salt

Procedure

  1. Place all ingredients in blender and blend until smooth. You may need to use a spatula to move things around a few times. It's meant to be a thick sorbet-like consistency.
  2. Top with toppings of choice. I topped mine with some homemade gluten-free granola and fresh blueberries.

Serves 1-2

I hope you enjoy this recipe and share with me what variation you come up with!

xx,

Giovanna

3 Key Ingredients for a Nourishing Smoothie [Video]

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A smoothie in the morning is my favorite kind of breakfast because it's quick, nourishing, and delicious. It's important that we know how to put together a balanced smoothie, so that it can provide us with lasting energy and leave us feeling full. Check out my latest video for my 3 Key Ingredients for a Nourishing Smoothie. These ingredients can be used as staples to create many different variations of smoothies. Get creative.

https://www.youtube.com/watch?v=86JU7auuYkM

I'd love to hear what your favorite way of mixing these 3 ingredients is. Please comment below or share with me on facebook.

x,

Giovanna

 

Caramel Apple Smoothie

CaramelAppleSmoothie featured image

Ah, I love thriving off whole foods! Don't you? The best thing about eating unrefined whole foods is creating your favorite flavors without harming your health, and instead, providing a nutrient-rich and tasty experience. It's a win-win if you ask me. I hope you enjoy this guilt-free sweetness! I encourage you to play with the ingredients to adjust flavor to your liking.

Ingredients

1 large apple, cored and chopped

2 cups nut milk of choice

2 Medjool dates, pitted

1 Tablespoon homemade sunflower seed butter (Or almond butter)

1 Tablespoon chia seeds

1/2 teaspoon cinnamon

1/2 teaspoon vanilla

1/4 teaspoon Levity (Red Asparagus Root from Longevity Power), optional but has a caramel-like taste

Pinch of sea salt

CaramelAppleSmoothie

Procedure

  1. Place all ingredients in blender and blend until smooth.

Serves 1

 

X,

Giovanna

Strawberry-Tahini Milkshake {dairy-free}

strwberry-tahini featured image

While I prepare pumpkin everything for my upcoming fall brunch club, I'm also still holding on to summer for as long as I can. When strawberry season was at it's peak, I loaded up on them every time I visited the farmers market and froze them so I could later use them for delicious recipes such as my simple strawberry-matcha sorbet and this milkshake/smoothie I'm about to share with you.

I just love using strawberries in my smoothies since they give it just enough sweetness and add anti-inflammatory and skin nourishing properties. Tahini also provides tons of health properties. It is made out of sesame seeds, which are an excellent source of copper, selenium, manganese, calcium, magnesium, iron, zinc, and fiber. All these minerals are important for many functions of the body, but especially nourish the skin, bones, and aid with PMS. Tahini is also a great source of plant-based protein, which stabilizes blood sugar and will leave you feeling satisfied.

I hope you enjoy this taste of summer as we move into the chillier days. Perfect for breakfast, snack, or dessert.

strawberry-tahini smoothie 1

Ingredients

1 1/2 cups frozen strawberries

2 Tablespoons tahini

1 cup coconut milk (or any nut milk of choice)

1 teaspoon raw maca powder, optional

1/2 teaspoon ground vanilla bean

1 drop vanilla stevia (I use Omica Organics brand) or 1 teaspoon raw honey

Pinch of cinnamon

Pinch of sea salt

Procedure

  1. Blend all ingredients together until smooth.
  2. Top with toppings of choice: shredded coconut, bee pollen, sliced strawberries, cinnamon

Serves 1

Enjoy! x

 

 

 

Mojito Power Protein Smoothie

Mojito smoothie featured image

Summer in San Francisco is not really summer, but I still like to enjoy the amazing flavors and make summer treats like this smoothie and plum & coconut popsicles. This mojito power protein smoothie is perfect for an afternoon boost or a well-balanced breakfast. It's packed with healthy fats, two of the best plant-based protein sources (spirulina, hemp seeds), and fresh greens that offer a wide spectrum of vitamins and minerals.

Two of the best plant-based protein sources:

Spirulina - Blue-green algea that grows in fresh water lakes all over the world  and is truly a superfood. It is made up of about 60-70% plant protein, which makes it the world's highest source of protein. Spirulina supports blood sugar regulation, immunity, kidney function, skin issues, cholesterol levels, depression, and provides lasting energy.

Hemp seeds - A complete protein, containing all essential amino acids. They have a perfect balance of protein, essential fats, enzymes, and vitamins. Hemp seeds are excellent for controlling blood sugar, reducing inflammation, improving circulation, muscle recovery, immune support, and providing sustained energy.

Ingredients

1 frozen banana

1/4 avocado

2 heaping teaspoons spirulina powder

1 large handful mint leaves

1/2 cucumber

2 cups spinach

2 cups coconut water (or filtered water)

3 Tablespoons hemp seeds (or chia seeds)

Juice of 1 lemon

Pinch of sea salt

Mojito smoothie

Procedure

  1. Blend all ingredients together until smooth. Pour into fancy glasses and enjoy.

Serves 2 or 1 for a nice big meal (I drink the whole thing for breakfast)

Mojito smoothie 2

 

Creamy Fig and Cacao Smoothie

Fig cacao smoothie featured image

Figs are in season here in California! Naturally, I created a creamy and decadent chocolate smoothie with fresh figs. The great nutrition components of fresh figs:

  • Fiber - supports bowel health, regulates blood sugar, lowers cholesterol, helps maintain a healthy weight
  • Vitamin B6 - brain health, detoxes the liver, aids in the metabolization of carbohydrates
  • Copper - builds strong bones and tissue, energy production, balances cholesterol levels,
  • Potassium - helps control blood pressure
  • Manganese - supports skin health, controls blood sugar, protects free-radical damage, aids in bone production

I don't have much else to say about this recipe other than encourage you to run to your farmers market to buy some fresh organic figs.

fig cacao smoothie

Ingredients

7-8 fresh figs

1 1/2 cups creamy coconut milk

1 cup water

2 heaping Tablespoons raw cacao powder

3 Tablespoon raw hemp seeds

2 teaspoons maca powder (optional)

1 teaspoon ashwagandha (optional)

1/4 teaspoon ground cardamom

Pinch of celtic sea salt

Pinch of stevia

Splash of lemon juice

Procedure

  1. Place all ingredients in blender and blend until smooth.
  2. Enjoy in the sun.

Serves 2

 

Pumpkin Spice Smoothie

IMG_7770

It's about that time. Pumpkin everything! Although I prefer starting my day off with greens, today I decided to switch up my green smoothie for a non-green but still nutrient dense smoothie. Pumpkin spice came to mind. And it was perfect.

Pumpkins are not only delicious and great to bake/cook with, but they also provide good nutrition. They are high in fiber, high in antioxidants, and low in calories which provide health benefits such as: aid weight loss, support immunity, support vision health, and reduce risk of cardiovascular and heart disease.

Here is my version of a pumpkin spice smoothie. Protein is optional, but it is great for stabilizing blood sugar and keeping you full longer.

Ingredients

1 heaping scoop of protein powder (I used brown rice protein powder, unflavored)

1/2 cup pumpkin puree (unsweetened, homemade or canned)

2 medjool dates, pitted (can use a banana to sweeten instead)

3/4 cup coconut water (can use nut milk)

1 Tablespoon sunflower seed butter (can use any nut/seed butter)

2 teaspoons vanilla extractIMG_7766

1 teaspoon maca powder (optional)

1/4 teaspoon cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon cloves

1/8 teaspoon ground ginger

6 ice cubes

Procedure

  • Place all ingredients in blender and blend until smooth. Serve.
  • Garnish with coconut flakes, nuts, seeds, or more cinnamon.

Makes 1 serving