This is my go to smoothie bowl for when I am wanting something refreshing and light. My Mint Cacao Smoothie bowl has a touch of mint and cacao blended with nutrient dense spirulina powder and collagen peptides. Dig into this gluten free, dairy free, and paleo friendly breakfast for a refreshing treat to start your day.
I love mint chocolate chip ice cream, so naturally I created this smoothie bowl to mimic a favorite of mine. Lately, I have been playing with different powders to toss into my smoothies for added nutrients. Spirulina is a blue-green algae plant that is found in both fresh and salt water environments. This anti-inflammatory powder has been proven to help stabilize blood sugar, increase energy, detoxify your body, and enhance brain function.
The use of collagen peptides is an added bonus. When choosing collagen be sure to choose a brand that is grass-fed. Also, be aware of any additives found inside the brand you choose. For this recipe I stuck with an unflavored kind, but there are also wonderful collagen powders from Primal Kitchen and Vital Proteins.
When I pick my mint I typically get the whole plant from Whole Foods, and I will either use their chocolate mint or regular mint leaves. I feel it is more cost effective to buy the plant if you feel you can keep the little guy alive. I try my best, but let’s be honest, I am not always as successful as I wish I could be. A gal can dream, right? Anyways, I hope you enjoy this little treat friends. Let me know if you like it!
fresh banana slices, cacao nibs, shredded coconut, blueberries, mint leaves
Blend all of the ingredients together in a high speed blender, and pour into a bowl. Top with additional toppings of your choice. Enjoy!
*If you are needing more liquid, add no more than 1/4 cup of additional coconut milk. You don’t want the smoothie to be too watered down or else you won’t be able to scoop up all of the deliciousness. *I use unsweetened cacao nibs and coconut to keep this paleo friendly, but do whatever suits you best. This is a judgment free zone.
Tired of the same breakfast routine on repeat? Try this recipe for a sweet and savory breakfast that will keep you fueled for the day ahead. This simple dish has a lovely blend of cinnamon and sage, which is complimented by the savory sausage. Serve up this gluten free, dairy free, and paleo friendly dish for a healthy brunch or breakfast option any day of the week.
I have recently limited my grain, dairy, and egg intake during The Inflammation Spectrum protocol designed by Dr. Will Cole. I have to admit that I feel less bloated without grains. I already knew going into the plan that I was not big on dairy. The hardest part for me was limiting eggs. I love eggs, and every Sunday I would boil some to keep on hand for during the week when I needed a healthy snack. So, I set out to develop more breakfast options that were free of gluten, dairy, added sweeteners, and grains. Enter, my Sweet and Savory Breakfast Sausage Bowl.
Start by making the sweet potato discs, because they will take the longest to cook. While the discs are roasting in the oven you can simply prepare the remainder of the meal. Sweet potatoes are a great source of fiber, several vitamins and minerals, and they held stabilize blood sugar. You can even make this portion of the recipe to go alongside grilled chicken and roasted veggies for another simple dinner option.
The brand of breakfast sausage I use is ButcherBox, which is a meat delivery service that only uses quality meats sourced from ethical farmers. Their breakfast sausage is free from sugars and only has salt, pepper, and sage as the ingredients. You could also substitute the pork for ground turkey if that is your jam. When you brown the sage be sure to move it around the pan frequently to avoid burning, and you only need to fry them until tender and lightly crisp. The smell that will fill your home from this dish will be amazing. I hope you enjoy this as much as we did!
Matcha is a type of concentrated green tea that has been shown to enhance your body’s detoxification system, and stabilize blood sugar levels due to the epigallocatechin-3-gallate (EGCG) compound. Studies have shown that matcha consumption is correlated to reduced risk for certain cancers, weight loss, enhanced muscle recovery after exercise, and reduced risk for heart disease.
Matcha has had growing popularity over the past few years, which has increased the availability of quality sources on the market. When you are shopping for matcha powder you need to read the label just like anything else. When possible, opt for organic, and choose a powder that only has matcha as the sole ingredient. You will especially want to pay attention that there are no added sweeteners if you are following an elimination diet like Dr. Will Cole’s Elimin8 protocol.
In The Inflammation Spectrum by Dr. Will Cole he recommends incorporating matcha into the Elimin8 diet under the Blood Sugar/Insulin Toolbox. Going into the program I was aware of my sensitivity to high amounts of caffeine, so I never had more than 1/2 to 1 tsp of matcha powder. Matcha does have a higher concentration of caffeine than other green teas, because it contains the whole leaf of the plant. In general, 1 tsp of matcha has about 70 milligrams of caffeine per cup.
A good brand for matcha tea is Pique’s Sun Goddess Matcha. Whole Foods has a more affordable matcha powder, which is organic for about $14.99. I would recommend paying attention to your reaction to matcha, especially those with cardiac diagnoses, as it can cause palpitations or arrhythmias depending on your sensitivity. That is the beauty of the Elimin8 protocol. You are essentially stripping your system from all inflammation causing foods, and as a result you become more in tuned to your body’s response to the foods you consume. By having a basic diet you are more likely to be able to pinpoint exactly what is causing inflammation and distress. Thank you Dr. Will Cole!
Are you looking for a little jazz to add into your morning breakfast routine, or a post workout recharge? Then, you will adore this smoothie bowl. Enjoy this gluten free treat that has a lovely blend of vanilla, blueberry, and almond that will keep you fueled to handle the day ahead.
I am a lover of almond anything. This smoothie balances the almond flavors with the subtle taste of vanilla from the protein powder and wild blueberries. Toasted almonds always seem to add a little flare to dishes, and this smoothie bowl is no different. The beautiful texture of the toasted almonds, and the creamy almond butter taste in the smoothie are sensational.
Almonds have so many health benefits, such as reducing the risk for heart disease, supporting healthy brain function, nourishing skin, and balancing blood sugar levels. Almonds are also a great source of healthy fat and fiber to incorporate into your diet for increased satiety, which aids in healthy weight loss. This is a great post-workout snack, or a morning breakfast treat. I hope you enjoy this as much as I do!
Need a little bit of energy in the morning to tackle the day ahead, or a post workout smoothie? Then you will love this cold brew smoothie bowl that has a beautiful blend of chocolate and coffee. This is gluten free, dairy free, and it is paleo and Keto friendly.
Sometimes after a morning workout I can’t decide what to have first. Do I grab the coffee, or make a smoothie? This smoothie bowl hits both spots, while only needing my effort to make one when I am in a pinch. I also love making this on the weekends when I have the luxury of time to sit down and enjoy a little treat to start my day.
I used Tone It Up protein powder for this bowl, but whatever chocolate protein powder you prefer will work. Just be mindful of the ingredients, because there are a lot of brands that use a substantial amount of unnecessary fillers. For the cold brew I sometimes grab one from the grocery store or make a quick cup of coffee the night before, and store it in a mason jar for the next day. Cheers to a good morning! It’s a good day, for a good day.
Add all of the smoothie ingredients into a high speed blender and blend until combined. Depending on your protein powder portion you may need to add more water, however do so in small increments so it’s thick enough to eat with a spoon.
Pour the thickened smoothie into a bowl.
Top with banana slices, cacao nibs, hemp seeds and shredded coconut. I always add a drizzle more of nut butter on top, because, why not?
This Breakfast Bowl recipe is nice to have on a nice weekend morning or brunch for a nutrient packed meal to keep you fueled for the day ahead. This recipe is gluten free and Whole 30 compliant.
Breakfast is my favorite meal. I will often have breakfast for dinner during the week when I am just cooking for myself and my two boys. I love eggs, which are loaded with nutrients and healthy fats. The avocado adds healthy fat in addition to fiber alongside the spinach. For the bacon you want to make sure you choose a brand such as Nature’s Rancher that is Whole 30 compliant and sugar free. If you do use butter I would recommend a good quality such as Kerry Gold, which is made from grass-fed cows, or you can use ghee for Paleo or Whole 30 friends. You will also want to avoid using nightshades if you are on a strict Paleo diet.
What is better than a classic PB & J? I love anything peanut butter, so naturally I created this PB & J Smoothie Bowl to satisfy that signature craving of a classic sandwich. This recipe is gluten, dairy, and grain free. Dig into this smoothie bowl for breakfast, a post-workout snack, or as a lunch for a satisfying meal to keep you energized for the day ahead!
I love a good smoothie bowl in the morning. Sometimes I will have a cup of coffee or tea with some collagen and coconut oil for a pre-workout snack, and then I will follow up with this smoothie bowl post-workout. Smoothies in general are so easy to make, but they can really become something spectacular when you play with the ingredients and turn it into a bowl. The vibrant colors and beautiful textures make this not only an attractive dish, but a wholesome one that has all the basic meal essentials (healthy fats, fiber, greens and protein) to keep you satiated until the next meal.
For this you can use chocolate or vanilla protein powder. For this recipe I used chocolate, because why not? I have made it with vanilla, and it was equally as delicious. My preferred brands of protein powder are Tone It Up or Primal Kitchen’s Collagen Fuel. Both of these are linked on my Shop page. They are both clean protein powders that will take the guess work out of reading the ingredient label. If you are Paleo then sub the peanut butter for almond butter.
Carrot cake anything is my jam. This smoothie hits the spot with the cinnamon, ginger and nutmeg spices. I can’t forget the hint of maple with the syrup drizzle on top! If you are needing a tasty breakfast or a post-workout smoothie, and you are a fellow carrot cake lover then you will love this drink! This is gluten free and diary free.
I am a lover of carrot cake, and oddly enough my son Sammy is too. I never appreciated the beautiful taste of carrot cake until I was older, which is why I am so surprised that my son digs it at the age of four. Nonetheless, I attribute his love for it, because of the traditional cream cheese frosting that comes alongside the cakes and cupcakes. With the frosting aside he still seems to sneak a sip of this smoothie from time to time.
I start my day with smoothies frequently. I love how easy they are too make, and I can throw it into a blender and be out of the door in minutes. A life on the go needs simple hacks like this. The best part is that when you construct a smoothie right it can be a filling meal to keep you going until the next one. The Fab Four approach developed by Kelly LeVeque is spot on, and it works every time. Simply formulate every smoothie with a healthy fat, a quality source of fiber and protein, and leafy greens. For Paleo you will want to use a friendly brand such as Primal Kitchen’s Vanilla Coconut Collagen Fuel.
For this smoothie I used Tone It Up vanilla flavored protein, but any vanilla protein powder will do. I would just try to be mindful of the ingredients, because there tends to be a lot of protein powders out there will a long list of fillers. I used cashew milk, but any nut milk will do. For my healthy fat I used almond butter, ground flax seed for my fiber, and for my greens I used frozen riced cauliflower. Naturally, there is a carrot, and the delicious blend of maple syrup, cinnamon, ginger and nutmeg to get the whole carrot cake experience. Enjoy!
Carrot Cake Protein Smoothie Makes 1
1 cup unsweetened nut milk of choice
1/2 cup chopped carrots
1 scoop vanilla protein powder
1/2 cup frozen cauliflower rice
1 tbsp almond butter
1 tbsp ground flax seed
1/4 cup pineapple chunks
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
1/2 tsp unsweetened shredded coconut
1/2 tsp maple syrup
Toss all of the ingredients into a high speed blender and mix until well combined and the carrots are smooth
Look no further than my Salted Chocolate Smoothie if you are a fellow chocolate lover like myself. This smoothie hits both the sweet and salty craving while leaving you ready to conquer the day ahead. This smoothie is gluten-free, dairy-free and paleo friendly.
I love anything chocolate, so I have to admit that I am partial to chocolate protein powders. I use Primal Kitchen Chocolate Coconut Collagen Fuel as a Paleo friendly option. I start every morning with a smoothie or smoothie bowl. I personally feel a smoothie is a light but filling way to start the day. As long as you follow the basic chemistry developed by Kelly LeVeque with her Fab 4 method they will leave you feeling satisfied until lunch.
For this smoothie I used unsweetened almond milk as the liquid base, and then tossed in a scoop of chocolate protein powder. This protein is linked on my shop page. I also used frozen cauliflower rice, almond butter, ground flax seed, and half of a medium sized banana. My favorite smoothie toppers are cacao nibs and hemp seeds, but for this recipe I also sprinkled 1/8 of a tsp of sea salt on top for a little something extra.
Salted Chocolate Protein Smoothie Serves 1
1 scoop of chocolate protein powder (Paleo friendly, Primal Kitchen is a good brand)
These grain-free Morning Glory Muffins are a great way to start the day. They have a nice blend of cinnamon, apple, pineapple and vanilla. Enjoy one of these muffins for breakfast with a nice cup of tea or coffee, and watch the sunrise or snuggle up on the couch. Dig into these grain-free, dairy-free, and paleo muffins for breakfast or a guilt-free snack.
These muffins are grain-free and low in carbohydrates in general, but like most things carbs are not something to fear. We are suppose to eat the rainbow and enjoy foods natural to our environment. I can assure you that although these have coconut sugar they are not sweet like a traditional carrot cake. If you aren’t afraid of some sweetness then I would suggest adding some SimpleMill’s Vanilla frosting on top. My kiddos love them with a touch of frosting and a dusting of cinnamon.
For some reason Morning Glory Muffins and Carrot Cake recipes remind of Spring time and the changing of seasons. This recipe is pretty low maintenance, and will fill your home with the beautiful smell of nutmeg and cinnamon spices. You can store these in the refrigerator for up to 5 days, and warm them up with some butter if your diet allows. I hope you enjoy these as much as we do. I hear one calling me name right now. Don’t mind if I do!
Morning Glory Muffins Makes 14 muffins
1/4 cup coconut sugar
3/4 cup grated apple (roughly about 1 apple)
3/4 cup grated carrots (roughly about 1-2 carrots)
1/4 cup diced pineapple chunks
2 tsp vanilla extract
2 cups almond flour
1 cup coconut flour
1/2 cup raisins
1/2 cup chopped pecans
2 tsp cinnamon
1/4 tsp nutmeg
1 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
*Optional: frost with SimpleMills Vanilla Frosting
Preheat the oven to 350 degrees and line muffin tins with parchment muffin papers or lightly grease with coconut oil
Add the eggs, coconut sugar, grated apples and carrots, pineapple and vanilla to a bowl and mix until well combined
In a separate bowl, combine the almond and coconut flours, raisins, chopped pecans, cinnamon, nutmeg, baking powder/soda and salt
Combine the dry ingredients with the wet and mix until combined. Note that the batter will be thick, and this is totally okay.
Fill the muffin tins about 3/4 full with the batter
Bake for 25 minutes, or until they are golden brown
Allow the muffins to completely cool before peeling the papers off, or if you are going to frost them with the optional SimpleMills Vanilla Frosting.
Store in the fridge for up to 5 days and warm them up if you please with a touch of grass-fed butter if you are able to tolerate it.