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Melon Matcha Smoothie

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Melon Matcha Smoothie

I have been in some what of a smoothie reboot lately. If you follow my blog you know that I am a smoothie lover and I enjoy a smoothie for breakfast most mornings. Typically, I like to pack as much into my smoothie as possible.  I’ll take inventory of what fruit is getting a little too ripe or if I have extra coconut milk or leftover canned pumpkin – hey, just throw it in there.  As a result, my Type A personality  is very proud of itself for not wasting and being highly efficient, but my tastebuds are underwhelmed. So, lately, I’ve decided to put a little more effort into complimenting flavors, enjoying the seasonal goodies and trying new things.

My new ingredient to play with lately is matcha or powdered green tea. Matcha has been a hot item on all the natural food outlets lately because it claims to have high concentrations of antioxidants. The idea is that the antioxidants are at higher levels versus everyday brewed green tea. The health benefits are debatable, but I think it is an interesting way to get some antioxidants into my diet. I also love the light, crisp taste of green tea, but I rarely have it at home.  You can use matcha in smoothies, make a latte or put it in baked goods.  However, beware of the caffeine content. I made the mistake of putting a heaping tablespoon of matcha in my smoothie, then having some coffee.  Based on caffeine informer.com, 2 tsps of matcha is about 8 oz of brewed coffee.  Finally, always buy organic matcha to avoid pesticides, which can be quite high in tea.

Now what goes well with matcha in a smoothie? I tried a few things and honestly, it is delicious on its own with almond milk and a little sweetener. However, I wanted to try to find something unique and interesting and that is when I tried it with honeydew melon.

I am the only one in my family that loves honeydew melon. I think it has such a nice sweet, fresh taste, I can’t figure out why my husband and kids don’t go for it. I always bring a giant melon home, carve it up and eat melon for days. Lately though, I’ve started freezing it when I have too much, which is great. It freezes well and great as ice cubes (watermelon is awesome too) or zinged up in a smoothie.

Melon Matcha Smoothie

Melon Matcha Smoothie

Surprisingly, matcha and melon are a great together. This smoothie has a clean, fresh, light and slightly sweet taste. The amount of matcha can be adjusted based on you caffeine tolerance. One teaspoon is enough to get the green tea flavor. I hope this smoothie gives you a delicious boost at breakfast.

Melon Matcha Smoothie
 
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Vegan, Paleo, 1 serving as a meal or 2 servings as a snack
Author:
Recipe type: Smoothie
Ingredients
  • 1 cup frozen honeydew melon or unfrozen honeydew melon + 2 ice cubes
  • 1-2 medjool dates (Note: if not using a high-powered blender, substitute honey or agave nectar)
  • 1 Tbsp chia or hemp seeds
  • 1-2 tsps matcha
  • 1 handful baby spinach or kale leaves
  • ¾ cup coconut water
  • ¾ cup almond milk
Instructions
  1. Combine all ingredients in a blender.
  2. Blend until smooth and enjoy!

 

 

 

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Smoothies and Drinks
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Coco-Choco-Banana Smoothie

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Coco-Choco-Banana Smoothie

If you are trying to get healthy this year, I highly recommend smoothies as a part of your daily routine. They are a great, easy way to stay healthy and satisfied. Anyone who reads this blog knows I am big on smoothies and my kiddos and I regularly start our day with a smoothie. Not only are they fun, but the ingredient and flavor combinations are endless. Check out my “Guide to Building a Better Smoothie” to get my approach to ensure a nutritious and great tasting smoothie every time.

I typically only post a smoothie recipe, when I whip something up and get that “wow, this is new and delicious” surprise. This is one of those “wow” recipes. Again, here are my rules:

  • Keep it vegan (no dairy)
  • No grains
  • Only naturally occurring sweeteners (fruit, dates, honey, maple syrup)
  • Make sure there are healthy proteins and fats
  • Add plenty of greens
Coco-Choco-Banana Smoothie

Coco-Choco-Banana Smoothie

This recipe uses 3 complimentary flavors – coconut (coconut milk and unsweetened shredded coconut), chocolate (raw cacao or unsweetened baking cocoa) and banana (frozen is best).  Who doesn’t like this combo?

I like to use coconut milk from BPA-free cans (my brand of choice). Coconut milk sold in cartons, either on the shelf or in the refrigerated section of the grocery store, is full of additives, food stabilizers and preservatives. Additional shredded coconut just ups the coconut flavor.

Chocolate is also a nutrition powerhouse, but I’m talking about raw, unsweetened chocolate, also called “cacao”. Raw cacao is sold as “nibs” or raw cacao powder. You can also use unsweetened baking cocoa, which almost everyone has on-hand.

Finally, frozen bananas are awesome. I buy bananas every time I hit the grocery store. What we aren’t able to use in time, goes straight into the freezer. They are great in smoothies, but also nice to have if you are feeling like banana bread, but your bananas just aren’t ripe enough.

This smoothie tastes like dessert, so enjoy!

Coco-Choco-Banana Smoothie
 
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Vegan, Paleo, (Note: if not using a high-powered blender, substitute 1 Tbsp honey or maple syrup for the date)
Author:
Recipe type: Smoothie
Ingredients
  • 1 frozen banana
  • 1 Tbsp raw cacao nibs/powder or unsweetened baking cocoa
  • 1 Tbsp unsweetened shredded coconut
  • 1 Tbsp raw chia/flax/hemp/sesame seeds
  • 1 medjool date (remove pit)
  • 1 large handful of baby spinach (organic is best)
  • ½ cup full fat coconut milk)
  • 1 cup coconut water
Instructions
  1. Combine all ingredients in a blender.
  2. Blend until smooth and enjoy!

 

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Smoothies and Drinks

Frozen Grape Spirulina Smoothie

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Frozen Grape Spirulina Smoothie

Yum, blue-green algae! Yes, I am suggesting you add some blue-green algae to your diet, also known as spirulina. In general, I don’t like to take supplements and I try my best to get my nutrition out of a wide variety of whole foods. However there are a few, what I consider “superfoods”, that make the cut. One of which is spirulina. I usually take it in powdered form, added to a smoothie (there are also spirulina capsules). It does have a mild taste, but in a smoothie, I barely notice it, except for the bright green color of course.

Getting nutrition information on anything is pretty much impossible. There is so much unsubstantiated, contradictory information out there; it’s hard to make heads or tails of it. However, I have found some pretty consistent themes regarding spirulina that makes me confident it is something worth adding to my diet on a regular basis. Here are a few of my conclusions based on my research:

  1. It is probably the best form of plant-based complete protein you can find. It is composed of ~60% protein by weight and contains all essential amino acids. This is hard to find in the plant world. If you are on a plant-based diet, spirulina is a fantastic way to add protein.
  2. It is high in many vitamins and minerals. Most note-worthy, it is especially high in iron.
  3. Pigments = antioxidants. The dark blue-green color of spirulina is extraordinary. Brightly colored fruits and veggies tend to signal antioxidants and spirulina is no different.
Frozen Grapes and Spirulina

Frozen Grapes and Spirulina

One of my new freezer staples is frozen organic grapes.   If I happen to find organic grapes at the store, which is not often, I buy a bunch and freeze what we don’t eat immediately. Grapes are on the Environmental Working Group’s “Dirty Dozen”, so if possible, eat organic grapes to reduce your pesticide exposure. Frozen grapes are also great in smoothies. Their mild taste won’t over-power other flavors and they blend nicely.

This smoothie recipe has become one of my all-time favorites. The ingredient combination came together accidentally as I was putting my morning smoothie together. I wasn’t expecting anything special, but when I tasted it, wow, delicious. I think this smoothie celebrates spirulina’s taste instead of hiding it. For some reason, the combination of spirulina, frozen grapes, and almond milk, makes a fantastic flavor. It is crisp and refreshing, and delicious first thing in the morning. I hope you try spirulina in your next smoothie! Enjoy!

As always, my smoothies follow a general guideline, described in my “Guide to Building a Better Smoothe” post. Check it out to learn more.

Frozen Grape Spirulina Smoothie
 
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Vegan, Paleo,1 serving as a meal or 2 servings as a snack, (Note: if not using a high-powered blender, substitute honey or agave nectar for the dates)
Author:
Recipe type: Smoothie
Ingredients
  • 1 medium banana
  • ½ cup frozen organic grapes
  • 1 medjool date, pitted
  • 1 Tbsp chia seeds
  • 1 tsp raw spirulina powder
  • 1 heaping handful of baby spinach (organic if possible)
  • ½ cup coconut water
  • 1 cup almond milk
Instructions
  1. Combine all ingredients in a blender. Blend until smooth and enjoy!

 

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Smoothies and Drinks

Mint Chocolate Green Smoothie

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Mint Chocolate Green Smoothie

What I love about smoothies is, there are no rules. You can create a flavor combination based on your taste preference that day, using what you have on hand. Recently, I have been experimenting with fresh herbs in my smoothies. Not only do herbs add a unique flavor, but they are also healthy greens themselves. Fresh mint is a great addition to a smoothie. It blends easily and it adds a clean, cool flavor, perfect for summer.

What goes best with mint – chocolate! I’m not talking about adding a Hershey bar to my smoothie. I’m talking about 100% cocoa, no sugar added. I love adding raw cacao nibs, because they make little bits in the smoothie, like chocolate chips. However, you can easily substitute unsweetened baking cocoa.

raw cacao

raw cacao

My Mint Chocolate Green Smoothie follows my smoothie rules:

  • No grains
  • Only naturally occurring sugars
  • Make sure there are healthy proteins and fats
  • Add plenty of greens
  • Keep it vegan (no dairy)

These rules are meant to keep your smoothie as healthy and digestible as possible, while making it substantial enough to keep you full. Check out my Guide to Building a Better Smoothie for more helpful hints.

Brighten your next morning with a cool refreshing smoothie this summer, featuring fresh mint. Enjoy!

Mint Chocolate Green Smoothie
 
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Prep time
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Vegan, Paleo, 1 Serving as a meal, 2 Servings as a snack
Author:
Recipe type: Smoothie
Ingredients
  • 1 frozen banana
  • ½ cup fresh mint leaves (about 2 stems worth)
  • 1 Tbsp raw cacao nibs/powder or unsweetened baking cocoa
  • 1-2 medjool dates (remove pits)
  • 1 heaping handful of baby spinach (organic if possible)
  • 1 cup coconut water
  • 1 cup almond milk
  • (Note: if not using a high-powered blender, substitute 2 Tbsp honey or agave nectar for the dates)
Instructions
  1. Combine all ingredients in a blender. Blend until smooth and enjoy!

 

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Smoothies and Drinks

Easy Mint Infused Water

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Mint Infused Water

Water infusions are the new rage. They are refreshing, a great way to get you to drink more water, and there is evidence that some nutrients may leech into the water during seeping. Although this sounds like a great idea, I don’t like having to buy a special infuser bottle and I always see these beautiful fruits and veggies in infused water recipes, which I’d rather eat than put in my water. This is why I love my easy, lazy mom’s, mint-infused water.

I discovered how great mint water is by accident. I literally have a mint problem in my garden. It grows everywhere and it is completely out of control. My son loves the mint and enjoys grabbing a handful of leaves and chomping on them while he’s playing outside. I put a sprig into his water bottle for fun because I thought he’d like to see it while he drank. To my surprise it was delicious.

The mint gives a very subtle flavor that is slightly sweet and especially refreshing. What’s even better is you can leave it seeping in water over a few days in the refrigerator and it never gets bitter or gives an overpowering taste. Mint is also great for digestion and to settle a stomach. If you don’t have a mint infestation like I do, it is usually available at any supermarket, or even better, visit your local farmer’s market for some fresh mint.

Fresh Mint

Fresh Mint

Making mint water couldn’t be easier. I bought a cheap pitcher with a small opening so the mint won’t come out when I pour. I cut 4 sprigs of mint right out of the garden, rinse the dirt off, and throw it in the pitcher. I then fill with spring water and enjoy. When the pitcher is empty, I just refill and leave it in the fridge. I have used the same 4 sprigs over 3 days and constant refilling with fantastic results.

The mint water in a pitcher is also great for entertaining, because it looks beautiful and mint is a flavor most people can enjoy. I also like throwing a sprig of mint into my Camelback water bottle that I use throughout the day. I hope you enjoy a little mint essence in your water this summer too!