I don't often blow my own mind with smoothie recipes, but I was so excited about this one I think I texted about five people and then posted about my excitement on all social media channels.
This secret ingredient is cayenne.
Sometimes I think there can't possibly be a smoothie combo I haven't tried. And then I find a new one and I want to sing about it from my rooftop.
"Hey!! Everyone! Come see how good this looks!" (Ron Burgundy)
But for real - that's what social media is for. Sharing the goodness. Getting inspired by other people's goodness and love for what you love. And I. LOVE. Food.
And coconut and cashews and this has all of it in it.
Coconut Almond Milk (or just Almond Milk)
1 scoop Shredded coconut
1 scoop flax
1 heaping scoop cashew butter (I used Trader Joe's. You could also just throw cashews in there, which is how you make cashew butter)
Ice
Add flax and cashew butter or cashew nuts. Blend.
Add ice. Blend one more time. Enjoy.
If you don't have the butter - really, cashew butter is literally just blended cashews. Which you make in your blender to begin with.
...Unless you have a weak sauce blender, which might get agitated with nuts. However, cashews are super soft (much nicer than almonds) so you never know. I would add some sea salt if you are using just raw cashews.
This stuff is like crack, you have been warned.
Cashew butter has a less healthy fat ratio than peanut or almond butter, so I'd use this as a treat yo self instead of an every morning go-to. However, you are still getting a healthy smack of protein and this thing kept me full until mid-afternoon.
Next time, no coconuts. I may even surprise you with a meat recipe... ;)
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"Hey!! Everyone! Come see how good this looks!" (Ron Burgundy)
But for real - that's what social media is for. Sharing the goodness. Getting inspired by other people's goodness and love for what you love. And I. LOVE. Food.
And coconut and cashews and this has all of it in it.
Sweet + Salty Cashew Coconut Smoothie
1 bananaCoconut Almond Milk (or just Almond Milk)
1 scoop Shredded coconut
1 scoop flax
1 heaping scoop cashew butter (I used Trader Joe's. You could also just throw cashews in there, which is how you make cashew butter)
Ice
Steps
Combine banana, coconut milk and shredded coconut in blender. Blend until smooth.Add flax and cashew butter or cashew nuts. Blend.
Add ice. Blend one more time. Enjoy.
If you don't have the butter - really, cashew butter is literally just blended cashews. Which you make in your blender to begin with.
...Unless you have a weak sauce blender, which might get agitated with nuts. However, cashews are super soft (much nicer than almonds) so you never know. I would add some sea salt if you are using just raw cashews.
This stuff is like crack, you have been warned.
Cashew butter has a less healthy fat ratio than peanut or almond butter, so I'd use this as a treat yo self instead of an every morning go-to. However, you are still getting a healthy smack of protein and this thing kept me full until mid-afternoon.
Next time, no coconuts. I may even surprise you with a meat recipe... ;)
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Confession: I am a granola junkie. I have about 4 different kinds right now in my pantry, and I can't get enough of the stuff.
I try to only buy local kinds of granola, bulk whenever possible to eliminate weird preservatives or excess additives. (bulk is also cheaper, more on that later...)
But I was at Whole Foods yesterday, moseying, and had been meaning to make granola since I returned from Costa Rica. I got inspired in the bulk section and grabbed some things that called to me, and voila. My first granola.
Two key differences in this granola from most - coconut oil and amaranth seeds.
I have been really into amaranth seeds lately, and now I know why - holy supergrain!
"Amaranth is a gluten-free food and a source of complete protein—it contains all the essential amino acids, including lysine, which is lacking in most grains. High in fiber and a good source of magnesium and iron, Amaranth is a spectacular addition to your diet. This little powerhouse is perfect for gluten free and vegan diets." - - via Bob's RedMill
I take Lysine supplements every day. No wonder my body was craving it! I used coconut oil instead of regular oil and there is no refined sugar - only a little bit of honey for sweetness.
2 cups thick rolled oats
1 cup raw almonds
1 cup raw walnuts
1/4 cup amaranth seeds
1 cup dried cranberries (any dried fruit)
1/2 cup shredded coconut*
1 cup shaved coconut*
2 tablespoons coconut oil, melted*
Honey
Pink himalayan sea salt (Trader Joes)
*guesstimates. measure to taste.
Mix oats and other granola ingredients in large bowl.
Melt coconut oil and add to mixture.
Add honey and sea salt to taste.
Spread on rimmed baking pan and bake for 15-20 minutes, stirring every 5 minutes.
Let cool.
I should have waited until the last 5 minute flip to add the shaved coconut because some of it got a little crispy.
It's gluten free, it's paleo, it's all of the things. Low in sugar, high in fat (but the good kind that our bodies need and that keeps us full).
It's inexpensive to make, if you buy in bulk. I got over a pound and a half of oats (read: 6 cups, this uses 2) for $2.50. Bulk amaranth was $1.67. You have to watch in the bulk section for the fancy stuff that's sometimes not cheaper. Seeds, grains are usually safe bets.
Minor disclaimer - I use a lot of salt in my cooking...I can do this because I am rarely eating processed or packaged foods, which are typically very high in sodium. I also have a job where I sweat all of the time and need to replenish my salt intake. I like the pink sea salt here because it plays nicely with the coconut oil, and when added with the honey gives it that salty sweet fix.
Questions, comments, send em over.
I try to only buy local kinds of granola, bulk whenever possible to eliminate weird preservatives or excess additives. (bulk is also cheaper, more on that later...)
But I was at Whole Foods yesterday, moseying, and had been meaning to make granola since I returned from Costa Rica. I got inspired in the bulk section and grabbed some things that called to me, and voila. My first granola.
Two key differences in this granola from most - coconut oil and amaranth seeds.
I have been really into amaranth seeds lately, and now I know why - holy supergrain!
"Amaranth is a gluten-free food and a source of complete protein—it contains all the essential amino acids, including lysine, which is lacking in most grains. High in fiber and a good source of magnesium and iron, Amaranth is a spectacular addition to your diet. This little powerhouse is perfect for gluten free and vegan diets." - - via Bob's RedMill
I take Lysine supplements every day. No wonder my body was craving it! I used coconut oil instead of regular oil and there is no refined sugar - only a little bit of honey for sweetness.
Coconut Super Grain Granola
2 cups thick rolled oats
1 cup raw almonds
1 cup raw walnuts
1/4 cup amaranth seeds
1 cup dried cranberries (any dried fruit)
1/2 cup shredded coconut*
1 cup shaved coconut*
2 tablespoons coconut oil, melted*
Honey
Pink himalayan sea salt (Trader Joes)
*guesstimates. measure to taste.
Steps
Preheat oven to 325.Mix oats and other granola ingredients in large bowl.
Melt coconut oil and add to mixture.
Add honey and sea salt to taste.
Spread on rimmed baking pan and bake for 15-20 minutes, stirring every 5 minutes.
Let cool.
Things I would do differently:
I added too many seeds. I got a little crazy with the seeds. I just kept adding them, and alot of them stuck to the bottom of the pan instead of to the oats, so I'd probably mix it a little with my hands to get them to stick, or add the honey then the seeds.I should have waited until the last 5 minute flip to add the shaved coconut because some of it got a little crispy.
Why this granola rocks:
It's inexpensive to make, if you buy in bulk. I got over a pound and a half of oats (read: 6 cups, this uses 2) for $2.50. Bulk amaranth was $1.67. You have to watch in the bulk section for the fancy stuff that's sometimes not cheaper. Seeds, grains are usually safe bets.
Minor disclaimer - I use a lot of salt in my cooking...I can do this because I am rarely eating processed or packaged foods, which are typically very high in sodium. I also have a job where I sweat all of the time and need to replenish my salt intake. I like the pink sea salt here because it plays nicely with the coconut oil, and when added with the honey gives it that salty sweet fix.
Questions, comments, send em over.
I am one of those people who always makes tea and then forgets about it, or has to walk out of the door when it's finally cool enough to drink. I leave to-go cups in my car, so I don't even bother - I just stick it in the fridge.
If you're like me, then I have the perfect solution for you - this smoothie.
We made some variations of this when I was cooking in Costa Rica at the Peace Retreat, inspired by the flavors at local shop La Ventana. I had smuggled in some Yogi Chai Roobios tea in my suitcase, and it was like gold. We'd blend with banana, shredded coconut and almond milk.
I've been recreating this recipe at home, mainly due to my inability to drink tea when it is actually hot. I added in some vanilla protein and ground flax for a well-rounded breakfast drink (and afternoon snack). Enjoy!
1-2 bananas
Coconut almond milk
Shredded coconut
1 scoop vanilla protein (I have been testing out Vega)
1 scoop flaxseed
1. Blend banana, tea and and milk together.
You can have the milk pre-added to the tea (like you forgot about it and had to stick it in the fridge...) or add separately. Just make sure there is enough liquid to cover the blades.
Bananas these days run all sorts of sizes - the organic ones are smaller, which I prefer, but sometimes you need 2 in a recipe like this which has more liquid. I stuck the extra in a jar in my fridge and had it for breakfast this morning.
It needs some sweetening, so if you aren't a fan of flavored almond milk, I'd recommend adding a little honey or a naturally flavored protein.
2. Add protein, flaxseed and coconut.
I have been testing out Vega, which is a plant-based protein powder. The vanilla is a little sweet for my tastes, but makes a damn delicious smoothie. I also like Trader Joes hemp protein powder but it's green...so not quite as pretty.
3. Blend with ice. Top with shredded coconut.
Sometimes I forget to take my own advice - I've been sitting on recipes for months, posting them to instagram but never updating this blog, which started it all in the first place.
The full moon in Virgo today asks us to look at what is holding us back from sharing our gifts - our perfectionism. Virgo needs everything to be perfect, lined up, boxes checked. But we don't have to be perfect to share what we have - we set those standards for ourselves. I've shot some beautiful stuff and haven't shared it...why? What am I waiting for?
I am not a professional food blogger. (wait am I? haha) ...I'm just a girl with a kitchen.
I like eating, I like taking pictures. I love fueling my body for yoga and running and sharing it with whoever wants to read about it and get inspired. That's how this blog started, and that's how I'm going to keep blazing forward.
Sometimes when you feel stuck, all you have to do is remember why you started.
#feedyoursoul
If you're like me, then I have the perfect solution for you - this smoothie.
We made some variations of this when I was cooking in Costa Rica at the Peace Retreat, inspired by the flavors at local shop La Ventana. I had smuggled in some Yogi Chai Roobios tea in my suitcase, and it was like gold. We'd blend with banana, shredded coconut and almond milk.
I've been recreating this recipe at home, mainly due to my inability to drink tea when it is actually hot. I added in some vanilla protein and ground flax for a well-rounded breakfast drink (and afternoon snack). Enjoy!
Coconut Chai Banana Smoothie
1 cup (cold) chai tea1-2 bananas
Coconut almond milk
Shredded coconut
1 scoop vanilla protein (I have been testing out Vega)
1 scoop flaxseed
1. Blend banana, tea and and milk together.
You can have the milk pre-added to the tea (like you forgot about it and had to stick it in the fridge...) or add separately. Just make sure there is enough liquid to cover the blades.
Bananas these days run all sorts of sizes - the organic ones are smaller, which I prefer, but sometimes you need 2 in a recipe like this which has more liquid. I stuck the extra in a jar in my fridge and had it for breakfast this morning.
It needs some sweetening, so if you aren't a fan of flavored almond milk, I'd recommend adding a little honey or a naturally flavored protein.
2. Add protein, flaxseed and coconut.
I have been testing out Vega, which is a plant-based protein powder. The vanilla is a little sweet for my tastes, but makes a damn delicious smoothie. I also like Trader Joes hemp protein powder but it's green...so not quite as pretty.
3. Blend with ice. Top with shredded coconut.
Sometimes I forget to take my own advice - I've been sitting on recipes for months, posting them to instagram but never updating this blog, which started it all in the first place.
The full moon in Virgo today asks us to look at what is holding us back from sharing our gifts - our perfectionism. Virgo needs everything to be perfect, lined up, boxes checked. But we don't have to be perfect to share what we have - we set those standards for ourselves. I've shot some beautiful stuff and haven't shared it...why? What am I waiting for?
I am not a professional food blogger. (wait am I? haha) ...I'm just a girl with a kitchen.
I like eating, I like taking pictures. I love fueling my body for yoga and running and sharing it with whoever wants to read about it and get inspired. That's how this blog started, and that's how I'm going to keep blazing forward.
Sometimes when you feel stuck, all you have to do is remember why you started.
#feedyoursoul
Those who follow me on instagram know that I LOVE my morning smoothies. As a vegetarian (or let's say selective pescatarian), I need to make sure I get ample protein every day.
But I'll tell you what - even if I was eating meat, I'd still make these in the morning to make sure I was getting my AM protein. Protein and fiber are the most important components to start your day - see my post on my fave high protein breakfast foods here.
There are three key components to a successful, easy smoothie - a base, a liquid, and ice/frozen ingredients.
Another good base to use if you are avoiding sugar is an avocado. These are especially good for green smoothies and a great source of potassium and fiber.
I like this brand because it tastes AMAZING and has 0 grams of sugar. Many flavored nut milks have added sugar and this tastes sweet with no added junk. Water is another good liquid if the blender is getting stuck.
Another option if you are a busy business man or woman and are like, I don't have that kind of time in the morning - you do. Put what you want to make for the week in a freezer bag (or single serving freezer bags, it will take you 5 minutes) - then grab one in the morning, chuck it in your blender or nutribullet, add some liquid, hit blend and brush your teeth. It will be done before you are finished.
The key - frozen stuff = needs liquid to blend.
Listed from top to bottom:
*(this one was more involved and although it looks pretty, it was kind of annoying and tasted better when I mixed it up in the jar after I took the picture. Blend at your own risk).
Happy breakfasting! Follow me on facebook and instagram for more breakfast goodness.
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| Banana, pineapple, coconut almond milk and hemp seeds |
But I'll tell you what - even if I was eating meat, I'd still make these in the morning to make sure I was getting my AM protein. Protein and fiber are the most important components to start your day - see my post on my fave high protein breakfast foods here.
There are three key components to a successful, easy smoothie - a base, a liquid, and ice/frozen ingredients.
The Base
My favorite base to use is a banana. It goes just as well with fruit as it does spinach, so I always have fresh on hand or frozen saved in my freezer. Yes I know they are high in fructose, but they are also high in potassium, and I can tell a difference in my body during and after a workout if my potassium levels are low.Another good base to use if you are avoiding sugar is an avocado. These are especially good for green smoothies and a great source of potassium and fiber.
The Liquid
My go to blending liquid (used in all of these) is almond milk. I'm partial to Califia Farm's Coconut Almond milk. Partial as in I brought two containers with me up to Michigan the other weekend.I like this brand because it tastes AMAZING and has 0 grams of sugar. Many flavored nut milks have added sugar and this tastes sweet with no added junk. Water is another good liquid if the blender is getting stuck.
Ice/Frozen Ingredients
After adding a base and a liquid, then blending, then adding supplements, then blending again, THEN add the ice last. The ice needs liquid to pull it into the blades so this sequence seems to work quite well. |
| My favorite smoothie additions |
The key - frozen stuff = needs liquid to blend.
5 Easy Morning Smoothies
Listed from top to bottom:
- PB&J Smoothie: Banana, blueberry, peanut butter (or almond), chia seeds, almond milk
- Banana Coffee Breakfast Smoothie: Banana, coffee whey, flaxseed, almond milk
- Bali Girl Smoothie: Banana, pineapple, vanilla whey, flaxseed or hempseed, almond milk
- Post Yoga Green Smoothie: Banana, apple, kale, ginger, water (topped with chia)
- Summer Dream Smoothie: Top - banana, pineapple, hemp, milk; Bottom - strawberry, almond milk, topped with chia and shredded coconut*
*(this one was more involved and although it looks pretty, it was kind of annoying and tasted better when I mixed it up in the jar after I took the picture. Blend at your own risk).
Coconut almond milk used: Califia Farms
Whey brand used: tera'swhey
Flaxseed used: 365 Brand
Happy breakfasting! Follow me on facebook and instagram for more breakfast goodness.
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I had the honor and pleasure of spending this past Tuesday with my lovely friend Amelia, a talented photographer and fellow Bali yogini, as we took some pictures for my new website and company FitGirl Wellness.
Amelia's story is one of the most emotional and inspirational that I have personally known; she is also one of the strongest people I know.
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| Self portrait of Amelia from her website |
But she was there in the shala, every morning, wearing some earthy, airy fabulous scarf or tunic, camera in tow, poised to capture our practice when she had to take rest from her own.
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| Read more about Amelia's story here |
But Amelia is so much more than this story. She is truly one of the most lovely, beautiful people I have ever met. Her light, loving and airy personality is reflected in every photograph she takes. (See more of her work here). I am so honored and lucky to have been able to spend the day shooting with my friend; this is just a taste of some of the gorgeousness she was able to capture right in my own backyard.
Ok sorry this was supposed to be a post about salad. We had a fabulous lunch together on my patio in between shooting there and the beach, but that seems kind of ridiculous to talk about now. However the salad was damn delicious so I will share the recipe as planned.
I also had a little cucumber mint water for us to sip on during the day. Super easy to make and super refreshing.
We jammed out to Michael Jackson, we got creative with yoga props to sit on, and we got super creative with a bag of Milorganite when the wind kept blowing away the our photo reflector.
And we got to spend the entire day outside. Which we agreed, was the best. Well, after agreeing that our new JOBS were the best, feeling so much gratitude for being able to do what we love.
Ok sorry the salad. It's delish.
Farro Arugula Salad with Grilled Shrimp and Feta
(measurements are guesstimated. I eyeball everything. Go with what looks good to you)2 handfuls baby spinach
2 handfuls baby arugula
3/4 cup cooked farro
1/2 cup crumbled feta
Fresh lemon juice
Salt & Pepper to taste
Dressing
Combo of Basil Infused Olive Oil and 18 Year Aged Balsamic from Oro di Oliva (any good olive oil and balsamic will do)
Shrimp
Pre-marinated and prepped cajun shrimp skewers from Whole Foods (buy them raw, cook right before eating or similar recipe here)
I made 1 cup of (uncooked) farro on Monday night and it made enough to incorporate into my salads for the entire week. Farro is a nutty, superfood grain that's chock full of fiber, magnesium and is classified as a "smart carb". I like to think of it as the orzo of the grain world.
Combine spinach, arugula, salt and pepper in large mixing bowl. Add in dressing to taste, then mix in cooked farro and feta. Squeeze fresh lemon on top.
While you are prepping the salad, grill the shrimp or sear on the stove using coconut oil over medium-high heat, 1-2 minutes per side. The shrimp are tiny, so they will cook in under 4 minutes total.
I try to keep this blog as authentic as possible, so buying the pre-prepped shrimp was a great time saver for getting this salad on the table in under 15 minutes. If you are making your own, make sure to soak the skewers first so they don't burn.
All in all, we were able to enjoy a fabulous lunch outside with some aged cheddar and fig spread, which we both agreed would have gone VERY well with a glass of wine...but alas, we had work to do.
Stay tuned for more photos from our day, including some fun beach shots which you will see in event and website promo in the coming months.
A HUGE thank you to the lovely Amelia Coffaro for sharing her talents and day with me.
(No thank you to our imaginary photo assistant, Shirley, who was completely worthless when we needed her for lighting adjusting/clothes pinning/holding things. She was literally replaced by a bag of poop.)
All images © 2014 Amelia Coffaro and FitGirl Wellness LLC.
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