
INGREDIENTS
- 1 cup frozen blueberries
- 1 cup frozen blackberries
- 1 cup finely chopped romaine stems
- 1 frozen banana, broken in half
- 1 Gala apple, finely chopped
- 1/2 cup 2% plain yogurt
- 1 tsp manuka honey, optional
INSTRUCTIONS
- WHIRL blueberries, blackberries, romaine stems, banana, apple, yogurt and manuka honey (optional) in a blender until smooth, scraping down sides as necessary. Pour into 2 bowls.
- TOP with your choice of smoothie toppers. (Above: Mangoes and kiwis add extra antioxidants to this berry blend.)
Smart smoothie toppers
Pepitas: Just 2 tbsp contains 5 g of protein and 5 g of fibre.
Figs: High in vitamin K, fibre and copper.
Goji berries: Great source of vitamins A and C.
Almonds: The nut with the most fibre: 3 g in 2 tbsp
Chia: Rich in Omega-3 fatty acids, calcium, protein and fibre.
Flax: Nearly 4 g of fibre in 2 tbsp. Ground seeds are easier for your body to absorb.
Hemp hearts: Full of protein, magnesium and healthy fats.
Tags: Breakfast, fruit, smoothie
Almond milk
Ingredients:
- 1 C Almonds, soaked at least 6 hours
- 4 C water
- 2 dates
- 2 t vanilla
Method:
Drain almonds from soaking water. Add to blender with water, dates and vanilla. Process for 2 minutes. Strain through nutmilk bag. You can save the remaining pulp, dehydrate it and use it as flour for other recipes. ALTERNATIVE: 4 Cups water & 2 T raw nut butter
Chia seed pudding for one
Ingredients:
- 1 cup fresh almond milk or coconut milk
- 3 tbsp chia seeds
- 1 banana mashed (keep 3 slices for garnish)
- 1 tsp vanilla
- pinch salt
Method:
Combine all ingredients in a large bowl and mix well. Let sit for at least 30 minutes to an hour and then mix again. Serve in a glass dish with sliced banana and sprinkle with cinnamon. Serve with a side on tropical fruit.
Green powder smoothie for one
Ingredients:
- ½ cup coconut water
- 2-3 Frozen Bananas (very frozen) chopped up
- ½ cup another frozen tropical fruit (mango, peaches, pineapple or berries)
- 5 leaves of kale or lettuce
- 2 Tbsp fresh cilantro (4-5 sprigs)
- 1 Tbsp maca
- 1 tsp bee pollen
- 1 tsp spirulina
Raw oatmeal
Ingredients:
- ½ C raw oats
- ½ C almond or coconut milk
- ¼ raisins
- 1 apple, shredded
- 1 banana mashed
*Coconut flakes to garnish
Method:
- Mash banana well in bowl
- Add in remaining ingredients, stirring well. Let sit and garnish with coconut before serving.
Courtesy Meghan Pearson, www.meghanpearson.ca; www.haciendadelsolcr.com
Tags: almond, Breakfast, chia seed, healthy, oatmeal, pudding, raw, smoothie, vegan
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