Blueberry Breakfast Smoothie Bowl

I had not idea that smoothie bowls were so popular.  We had actually been consuming them for awhile as I often make smoothies too thick for drinking ;)  The only addition we have recently included is the toppings.  Oh my, the toppings are key.  While I make the smoothie I also throw some seeds and nuts into a pan and roast for a couple minutes. They add a lot of flavour, crunch and protein!  Even the little guy devours these smoothies.  Here is a popular one at our house.

Ingredients (makes 3-4 servings)

• 1 cup coconut milk or milk of choice (or more depending on desired consistency)
• 1 cup frozen blueberries
• 2 frozen bananas
• 1/2 avocado
• 1 teaspoon vanilla or pinch vanilla powder
• 1/4 cup pumpkin seeds
• 2 tablespoons chia seeds
• 1-2 cups spinach/kale

Toppings

• roasted coconut, pumpkin seeds, cashews and chia seeds

Directions

1. Place all items into the blender and puree until smooth.
2. Place into bowls.
3. Roast seeds and nuts for topping.
4. Place roasted seeds/nuts on top of the smoothie.
5. Enjoy!

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Lemon Verbena and Mint Tea

I had first heard of lemon verbena while watching Little House on the Prairie with my kids.  Laura Ingalls loves how her teacher smells like lemon verbena.  I can certainly understand why it is used as a perfume, Lemon Verbena has a lovely floral and fresh scent.

 When the girls and I were buying plants in the spring, they discovered it at the green house so we decided to give it a try.  Aside from just eating it off the plant, we have been using it in tea.  Lemon verbena is an immune booster as well as a digestive aid.
This is one of ways we enjoy this wonderful herb.

Ingredients

• 1/4 cup lemon verbena leaves
• 1/4 cup mint leaves
• 1 cup filtered water

Directions

1. Bring water almost to a boil
2. Add lemon verbena and mint leaves to the water.
3. Let steep for 3-5 minutes, strain and enjoy.

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Why Not Have a Cup of Golden Milk (Dairy Free Version)

What is Golden Milk?
I have recently learned about Golden Milk.  It actually isn't a milk on its own but uses a milk and a variety of spices.  The main spice, being turmeric.  Turmeric, a spice used in many Indian or curry dishes and is one of the most powerful herbs around.  Turmeric contains an active ingredient called curcumin which has powerful antioxidant and anti-inflammatory properties.  Curcumin is also able to lower blood sugar levels, enhance wound healing, suppress tumour growth and protect against brain disorders.

So a drink with the main flavour of turmeric...I was skeptical.  I am not sure I am going to like this, despite the fact that I love the spice in my Indian recipes.  After personalizing a recipe I found, I have to say I really liked it as a drink as well.  I could definitely see myself drinking this more often, especially as the cooler weather approaches.
Here is my version of golden milk.

Ingredients

• 1 cup coconut milk or cashew milk
• 2 teaspoons coconut oil
• 1 teaspoon turmeric powder
• 1/2 teaspoon cinnamon
• 1/4 teaspoon dried ginger
• 1/8 teaspoon black pepper 
• 1 teaspoon maple syrup (my favourite), stevia or honey to taste
• 1/2 teaspoon vanilla (optional)
• pinch sea salt

Directions

1. Combine all ingredients into a pot.  Heat until milk bubbles.  Blend with a hand blender or blender.
2. Serve

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Spiced Milk Steamer (Dairy and Sugar Free)-10 Point Food Rating Scale

I seem to be in the mood for hot drinks lately, it must be all this cold weather.  Straying from my usual chocolate craving, I went with a warm spice blend instead.  I love these flavours, as well as their relaxing, immune boosting and digestive properties.

In our house we have been using a 10 point rating scale on food. (See Below)  The scale was designed to give us an idea of how much the girls really like, or dislike certain foods.  It is very helpful when creating new recipes.  My youngest gave this drink a 10 which on our scale means you love it and could have it every day.

Ingredients (serves 2)

• 1 1/2 cup non dairy milk (I used cashew milk)
• 5-6 dates
• 1/2 teaspoon cinnamon
• 1/4 nutmeg
• 1/4 teaspoon fennel
• 1/4 teaspoon anise
• 1/4 teaspoon cardamom
• 1/4 teaspoon allspice
• 1/4 teaspoon ginger
• pinch of cloves
• pinch black pepper

Directions

1. Combine all ingredients into a blender and puree until smooth.
2. Pour into a small sauce pan.
3. Heat while stirring frequently with a whisk.
4. Bring to a boil.
5. Pour into mugs and enjoy!

*Our 10 Point Food Rating Scale

10-Love it, could eat it every day

9-Really like it, almost eat it every day

8-Like it quite a bit

7-It was alright

6-It was okay

5-Take it or leave it

4-Didn't care for it

3-Didn't like it

2-Don't want to eat it

1-Never want to eat that again

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Creamy Hot Chocolate (Dairy and Refined Sugar Free)

Hot chocolate is definitely a favourite here, especially after playing out in the snow.  In order to ensure a rich, creamy drink, we definitely prefer using homemade cashew milk.  This recipe definitely satisfies a hot chocolate craving and with all this snow, it is quickly becoming a "regular" thing.  

Ingredients (serves 4)

• 3 cups unsweetened cashew milk
• 1 1/2 tablespoons raw cocao or cocoa
• 2 1/2 tablespoons honey, agave or palm sugar (or to taste)
• 1/2 teaspoon gluten free vanilla or vanilla powder (optional)
• pinch sea salt
• pinch cayenne pepper

Directions

1. Combine all ingredients into a sauce pan.
2. Slowly heat while stirring frequently ensuring not to burn the bottom.
3. Enjoy hot, warm or even cold.

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DIY Homemade Cashew Milk

I have recently begun making my own cashew milk as it is super easy and also less expensive than buying it.  I like to use the cashew milk in smoothies, hot chocolate and in creamy soups etc.  An important step in making cashew milk is soaking the nuts.  By soaking any seeds or nuts, it:

• helps  neutralize enzyme inhibitors
• encourages the growth of healthy gut bacteria such as lactobacilli
• increases strength of certain vitamins (ex. vitamin B)

Ingredients

• 1 cup raw cashews
• filtered water
• teaspoon sea salt

Directions

1. Place cashews and salt in a bowl or jar and cover with water plus at least 1 inch extra.

2. Soak for 6 hours or over night but no longer.

3. Strain cashews and rinse as they have release enzyme inhibitors into the water.

4. Add to a powerful blender.  

5. Add 2-3 cups of water depending on desired thickness.  I usually use 2.5 cups.

6. Blend on high for 1 minute.  

7. Store in a glass container in the fridge.

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Cilantro Pineapple Smoothie -Detox Smoothie

Cilantro has quickly become my new favourite herb and is now a stable on the grocery list.  Cilantro plays an important role in removing heavy metals and other toxins from our bodies.  We usually add cilantro to many Indian dishes and sauces but have now been adding it to our smoothies/shakes.  Cilantro is also high in folic-acid, vitamin C and A.
*see below on how to keep Cilantro Fresh

Ingredients

• 1 cup unsweetened coconut milk
• 1 cup chopped pineapple
• 1 cup spinach or kale
• 1/2 cup cilantro
• 1 banana (fresh or frozen)
• handful ice cubes (optional)

Directions

1. Add all ingredients into a blender and puree until smooth.
2. Serve.

* to keep Cilantro fresher longer, keep it in a glass jar in the fridge with some water and lightly cover with a plastic bag.

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Dandelion Tea Latte and Detox

I have recently discovered dandelion root tea.  I love the nutty flavour and all its benefits.  This tea helps clean the liver, bladder, kidneys and blood.  It has helps with digestion and bloating.  I enjoy this tea just in boiled water but also as a latte.  I add the coconut oil as improves immune systems, skin and overall digestive tract health.

Ingredients

• 1 cup brewed dandelion root tea
• 1/2 cup non-dairy milk (I used unsweetened almond milk)
• 4-6 dates (depending on desired sweetness)
• 1/2 tablespoon coconut oil (optional)
• dash cinnamon (optional)
• 1/4 teaspoon gluten free vanilla (optional)

Directions

1. Combine all ingredients into a blender and puree until smooth.
2. Add tea to a pot to warm to desired temperature, stirring frequently.
3. Serve.

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Chocolate Mint Protein Milk Shake or Smoothie without Protein Powder (Dairy, Gluten and Refined Sugar Free)

We discovered the previous owner planted some mint in the yard.  We have since transplanted it along the fence line and it is going growing like crazy.  Mint will take over your garden so be sure not to plant it an area where you want control.

I have been using it in several recipes but this is one of our favourites.  The mint leaves aid in digestion but also contain vital antioxidants. I like the freshness of the  actual mint leaves but I imagine you can use an extract as well.  The pumpkin seeds add protein and zinc.  Zinc as I have mentioned before not only boosts your immune system but enhances your sense of taste.  I have learned that often "picky" eaters are low in zinc and that an increase will help bring our a desire for new tastes etc.  The raw cacao powder is high in iron and magnesium, making this smoothie not only tasty but healthy.

Ingredients (serves 3-4) 

• 2 cups non dairy milk (I used coconut)
• 1 cup frozen banana
• 1 handful fresh mint leaves or use mint extract
• 2-3 drops liquid stevia
• 1/4 cup raw cacao or cocoa powder
• 1/3 cup pumpkin seeds
• handful dark chocolate chips (optional)

Directions

1. Place all ingredients into a blender and puree until smooth.  If using the chocolate chips I prefer to add those near the end and only slightly chop so I get a few pieces of chocolate to chew ;)
2. Serve immediately.

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Ginger Mint Lime Ice Tea (Caffeine and Refined Sugar Free)

My sister has made me a couple home-made Mojitos this summer.  They were delicious treat and really got me craving that refreshing lime taste.  I took aspects from her recipe and made a natural ice tea.  Perhaps not a substitute for a Mojitos but definitely a refreshing drink ;)

Ingredients

• 2 tablespoons diced ginger
• 7 cups water
• 1/2 cup honey or to taste
• 3/4 cup lime juice (or combination or lemon/lime juice)
• 1/3 cup shredded mint leaves
• ice
• lime slices and/or mint for garnish (optional)

Directions

1. In a medium size add water and ginger.  Bring to a boil and let simmer for 5 minutes.
2. Remove from heat and stir in honey.
3. Add a cup of ice to cool down water.  Pour in lemon juice and add mint leaves.
4. Let sit on counter to cool and then place in fridge.
5. Serve with ice, mint and/or lime.

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Dairy Free Chocolate Milkshake (Sweetened with Fruit)

Spring has finally arrived and we have been blessed with a couple really nice warm days.  I am starting to get back into popsicles and cold drinks.  This is a very simple milkshake with some omega 3, protein, magnesium and fibre.

 Ingredients (makes 2 servings)

• 1 1/2 cup unsweetened coconut milk
• 5 dates (or more depending on desired sweetness)
• 1 tablespoon chia seeds
• 1 1/2 tablespoons raw cacao powder
• 1 tablespoon raw cacao nibs (optional)
• 1/2 cup ice cubes

* add 1/4 cup organic coffee for a nice mocha flavour

Directions

1. Place ingredients in order listed in a high powered blender and puree until smooth.
2. Serve immediately.

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"No Ice Please."

My husband works for a company that specializes  commercial water treatment technology.   His company focuses specifically on applying UV disinfection for eliminating harmful bacteria and viruses from water.

Dan is always making sure our family doesn't receive ice in our water glasses.  Here is a great article letting you know just why you too may want to start say, "No ice please."
...Ice Machines Contain More Bacteria Than Toilet Water

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Breakfast Shake or Smoothie and the Benefits of Zinc(Dairy, Gluten and Refined Sugar Free)

This is a great smoothie to start your day. This shake includes bee pollen. Bee pollen is a complete food, full of amino acids and anti-oxidants. It reduces allergies, boosts immune systems and provides energy.  Bee pollen can be found at most health food stores and farmer's markets.
One of my other favourite ingredients in this smoothie are the sesame seeds.  Sesame seeds are high in calcium and zinc!  Zinc not only boosts your immune system but it also enhances your sense of taste.  Did you know that zinc deficiency can actually create a picky eater? 

Ingredients (serves 1-2)

• 1 cup unsweetened almond milk or water
• 1/2 teaspoon bee pollen
• 1/4 teaspoon cinnamon/gluten free vanilla (optional)
• 1 tablespoon chia seeds
• 2 tablespoons sesame seeds
• 2 pears
• 2 handfuls kale

Directions

1. Place all ingredients in a blender and puree until smooth.
2. Serve.

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Immune Support and Immune Boosting Tea (Homemade with Natural Ingredients)

So the common cold has hit some of us here.  My oldest must have an immune system of a rock as she is not phased but my youngest and husband have struggled for about week.  I have been using some of my more natural cold remedies but in addition, I have also altered a tea recipe I received from my Naturopathic doctor.  It was also suggested that this recipe could be made into popsicles but I have yet to try this method.
All of these spices have a warming effect on the body but each also contains additional immune support for the body.

Cinnamon-Antimicrobial

Cloves-Antiseptic, anti-inflammatory and antihistamine

Ginger-Antiseptic, anti-nausea

Nutmeg-Detoxifies, increases circulation

Star Anise-Increase appetite and help digestion

Ingredients

• 6 cups water
• 1/2 teaspoon whole cloves
• 1 cinnamon stick
• 1 teaspoon fresh grated nutmeg
• 2 whole star anise
• 1 teaspoon minced ginger

Directions

1. Add all ingredients into a medium size pot.  Bring to a boil and let simmer for 1-2 hours depending on desired taste.
2. Enjoy the smell as it simmers and enjoy the tea when ready!  If you prefer a sweeter tea I am sure a bit of honey would go well with it.

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Benefits of Raw Chocolate and a Raw Cherry Chocolate Kale Smoothie (Dairy, Gluten,Grain and Sugar Free)

Chocolate has amazing health benefits.  Unfortunately most of these benefits only come from raw chocolate or cocao.  Cacao is very high in iron and magnesium. Magnesium is essential in bone growth, blood pressure as well as relieving depression and migraines. Magnesium can also relieve menstrual symptoms, so isn't interesting that women often crave chocolate during their cycle? Raw cocao is one of the highest sources of antioxidants, higher than blueberries and green vegetables.  Cocoa powder, found in most store bought chocolate bars, has been roasted at a high temperature, thus killing most beneficial enzymes.  Raw cocao is made by cold-pressing raw cocoa beans, therefore keeping the enzymes alive.  So, go ahead have your raw chocolate and eat it too.

One of our favourite ways to enjoy cocao is in a smoothie.  This recipe, in particular is a favourite with the combination of cherries and chocolate.

Ingredients

• 1 banana
• 2 handfuls kale or spinach
• 1/2 avocado
• 3/4 cup cherries
• 1 1/2 tablespoons cocao
• 1 capsule probiotics (optional)
• 3/4 cup water 
• 3 drops liquid stevia (optional)

Directions

1. Place all ingredients in a blender and puree until smooth.
2. Serve immediately.

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Green Smoothie or My Healthy Holiday Booster (Diary, Gluten/Grain and Sugar Free)

It is the holiday season, which can mean less exercise and more food.  I wanted to make a drink that the girls would enjoy and that would give them some extra vitamin C as well as other essential nutrients.  This makes a thick smoothie so if you prefer something a little thinner add some water or your favourite non dairy milk.
Enjoy!

Ingredients (serves 2)

• 2 handfuls kale
• 1 1/2 cup diced pineapple
• 1 peeled orange
• 1 peeled and pitted avocado
• 2 tablespoons ground flax seeds
• 1 capsule probiotics (optional-I used Dr. Udo's)
• 1/4 cup water (optional if you want a thinner drink)

Directions

1. Add all ingredients into blender and puree until smooth.  Add the water if you want it a little less thick.
2. Serve and drink immediately.

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