[Recipe] Acai Bowl at home

If you’re a healthy eater, or a Pinterest junkie, you’ve probably heard of Acai Bowls. They seem to be getting tons of attention and, unlike many food items that fall into the spotlight, they deserve it.

acai oatmeal via http://rosalieruardy.com/

Acai oatmeal via Rosalie Ruardy

acai powder | sunshine & the bear Acai is a tropical superfood fruit that hails from Brazil. It’s delicious and tart and Jamba Juice has been putting in their smoothies since I got them every day in college. The fruit itself has been touted for intense health benefits like antioxidants, amino acids and omega fatty acids that help slow the aging process by boosting immune and metabolic function and removing destructive free radicals from your body! Yep, I’ll take some of that. PLUS, it’s tasty! The dark purple berries (which can only be found in powder form here in the US) pack more grams of protein than an egg! Add that to its omega 3/6/9 fatty acids and you see that the acai helps improve the look and texture of your hair, skin and nails.

So what is an acai bowl anyway? Basically, it’s a really thick acai smoothie in a bowl with toppings. It kind of looks (and sometimes tastes) like ice cream, but it’s GOOD for you!
Check out my easy recipe below for something basic & this easy how-to video from Oakley Women:

Acai Bowl
Author: 
Prep time: 
Total time: 
Serves: 1 bowl
 
Ingredients
  • 1 scoop acai powder
  • ½-3/4 C almond milk
  • 1 T chia seeds
  • 2 T coconut flakes
  • ¼-1/2 C pomegranate seeds
  • 1 T honey
Instructions
  1. Add acai powder, milk and chia seeds into a blender (or use an immersion blender) to mix.
  2. Add mix to a bowl and add toppings.
  3. Enjoy!

 

 

 

 

 

What will you top your acai bowl with?!

[Recipe] Crock Pot Pumpkin Soup

It’s cold. Like freezing cold. So, we definitely need to up our warm-foods-to-reset-your-insides game.

Luckily, in the latest edition of the Tone It Up Nutrition Plan, they included a lot of warm menu items. This time around, they’ve also included some slow cooker recipes, so they’re healthy and tasty but ALSO easy! I love using our Crock Pot because we can set it in the morning and then we automatically have dinner ready when we get home that evening!

One fall recipe that stuck out was their Sweet & Savory Pumpkin Soup – I made it in the slow cooker recently and it was delicious! Check out the recipe below:

SWEET AND SAVORY PUMPKIN SOUP

tone-it-up-fall-edition-pic-SLOW-COOKER-RECIPES

Caution: Do not put a cat in your soup haha

Courtesy of: Tone It Up 
Needs: Slow cooker
Ingredients:

  • 2 C pumpkin puree
  • ¼ C unsweetend coconut milk
  • ½ C vegetable stock
  • 2 sweet potatoes (peeled and diced OR you can use the pre-cut cubed sweet potatoes at the store!)
  • 1 C carrots (chopped)
  • 1-3 garlic cloves (peeled and cut in half)
  • 2 T honey
  • 1 T coconut oil
  • 1 T tumeric
  • 1 T pumpkin pie spice
  • 1 T cinnamon
  • Pinch of sea salt
  • Pinch of nutmeg

Directions:

  1. Wash and prepare all vegetables.
  2. Add all ingredients to your slow cooker.
  3. Set it on low to medium heat for 6-8 hours.
  4. OPTIONAL: This recipe does come out a little chunky which is delicious, but not for everyone. If you’re more of a smooth consistency soup person, you can also use an immersion blender to grind everything up! 
  5. Enjoy! (SO EASY, right?!)

[Recipe] Brussel Sprouts with Rosemary & Pistachios

Sigh, it’s fall. Like actually fall. The perfect 75 degree days have faded…But it’s not all downhill!

Besides being excited to wear my new puffy vest, fall brings around some of my favorite seasonal foods and flavors! One of which being Brussel sprouts! While you see them a lot all year (at least on my table), they’re often regulars on fall and winter menus.

And let’s not forget about how versatile they are – I love this list of 50 Ways to Eat Brussel Sprouts All Day, Every Day from Huff Post! I often use them raw in salads or roasted as a tasty side or chopped up in a light pasta!

We had a team potluck lunch at work today and I wanted to find a healthy side dish. I found this recipe that used brussel sprouts with pistachios and it seemed perfect for the fall weather! The original recipe came from Refinery 29, but I really love to roast them so I changed it up a bit! :)

roasted brussel sprout ingredients Brussels Sprouts with Rosemary and Pistachios
Ingredients:

  • 2 lbs Brussels sprouts (bottoms removed, halved)
  • 3/4 C pistachios (chopped)
  • 2 1/2 t sugar
  • 2 1/2 t sherry vinegar
  • 6 t olive oil
  • 2 cloves garlic (chopped)
  • 2 sprigs fresh rosemary (chopped)
  • S+P

Instructions:

  1. Preheat the oven to 400°F.
  2. Place your pistachios in a baking pan and put in the over for approximately 10 minutes. Remove to cool, chop coarsely and set aside.
  3. In a small saucepan, mix together the sugar and 1 tablespoon water over medium-high heat. Cook, stirring occasionally, until the sugar caramelizes to a mahogany brown color. Remove from heat and immediately add the vinegar, standing back to avoid splatters (it will splatter!). Whisk briefly, pour into a small heatproof container and set aside.
  4. In your baking pan, add your chopped sprouts, rosemary, garlic and olive oil. Sprinkle with salt and pepper and mix.
  5. Roast in your oven for 30 minutes (or until your desired brown).
  6. Add pistachios, mix and put back in the oven for 5-10 minutes.
  7. Add the sugar-vinegar gastrique to your mix and toss to coat and serve.
  8. Enjoy!

roasted brussel sprouts

 

[Recipe] Brussel Sprout Apple Salad

If you know me well, you know I have a problem with lunch. I typically can’t find anything I really want that’s actually healthy.

Fortunately, I’ve found some ways around my issues (if/when I prep!)…

Brussel sprouts are one of the yummy, healthy items that get me! I’ve made lots of salads with these tasty green spuds including the one below – Check it out and enjoy!

katekatebear brussel sprout apple salad

Kate’s Brussel Sprout Apple Salad

  • 1/2 C brussel sprouts (thinly sliced)
  • 3/4 apple (chopped)
  • 1-2 mini sweet peppers (chopped)
  • 1 green onion (chopped)
  • 1/4 C currants
  • 1/4 C sunflower seeds
  • 1/2-1 full lemon (juice used for dressing!)
  • S&P

Directions:

  1. Wash and de-stem/seed all of the vegetables and apple.
  2. Mix ingredients & toss with dressing. Add salt and pepper for taste
  3. Enjoy!

SO easy, right? Brussel sprouts are one of those things I can dress up in a salad or roast in the oven or whatever and I love them! They are low-calorie but dense veggies. And with this recipe, there’s no cooking! Plus, apples are rich in minerals, antioxidants, vitamin C and fiber!

I’m always looking for inspiration! What are your favorite lunch dishes?

 

 

 

[Recipe] Brussel Sprout Fennel Salad

In an attempt to get myself back to a healthy place with eating, I’ve been packing my lunch a lot more lately. It’s insane how much eating out affects us – and not only our bodies, but our wallet! I don’t know how people DON’T pack lunch on a regular basis!

Anyway, recently I purchased some fennel which I LOVE. I’ve learned from my latest Tone It Up superfood nutrition plan that it’s not only delicious, but it’s is rich in fiber, vitamin C, potassium and essential minerals! I typically sautee or roast it but, as I started chopping it, I picked up and ate a piece. It’s so pungent and tasty as-is, so I decided to put it into a salad…

katekatebear brussel sprout salad.jpg-large I chopped up some brussel sprouts (also one I typically cook, but are delicious raw) and started thinking…hmm…this is looking like a super superfood mix! I added some tasty & hot poblano peppers, then some green onions and grilled shrimp.

I coated with a light miso paste/water dressing to give it a little bit of an Asian-style taste. So good! Miso paste is made from fermented soy beans and it adds a little saltiness to dishes (which I CRAVE). Miso actually contains valuable living enzymes that are beneficial to you to restore good bacteria in your system, aid in digestion. It also has essential amino acids and B vitamins!

VOILA! Tasty new salad recipe – I had to share! :)

Kate’s Brussel Sprout Fennel Salad
Ingredients: 

  • 1/2 C brussel sprouts (thinly sliced)
  • 1/2 fennel bulb (chopped)
  • 1/2 pepper (chopped) – I used a poblano pepper for a little kick!
  • 1 green onion (chopped)
  • 1/2 C cooked shrimp (chopped)
  • 1 t miso paste
  • 1/2 C water
  • 1/2 t cayenne pepper for taste
  • S&P

Directions:

  1. Wash and de-stem/seed all of the vegetables. Wash and remove the tails from your shrimp.
  2. Mix miso paste and water together thoroughly to make a light Asian-style dressing.
  3. Mix ingredients & toss with dressing. Add salt and pepper for taste
  4. Enjoy!

Looking for more superfood recipes? My trainers Katrina & Karena from Tone It Up have really helped me learn more about good foods to find and include in my diet. Check out some free recipes from them and/or sign up for their amazing TIU nutrition plan!