Here's How to Build the Perfect Smoothie Bowl + Recipe

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Mornings have never tasted so good! A smoothie bowl is just what it sounds like. You make a smoothie, but then you place it in a bowl and top it with whole ingredients. The result? A super delicious and really healthy morning or midday meal. One caution, though – you can’t go crazy with ingredients or you could wind up making it less healthy and more junk foody. A smoothie bowl is just what it sounds like. You make a smoothie, but then you place it in a bowl and top it with whole ingredients. The result? A super delicious and really healthy morning or midday meal. One caution, though – you can’t go crazy with ingredients or you could wind up making it less healthy and more junk foody.

To be honest... If I'm not making a smoothie bowl at home, I tend to be very picky about the places that I order them from. Why? Well... at most smoothie bowl spots, they tend to make these seemingly "good-for-you" bowls heavy in fruit, sweet yogurts, sugar filled nut milks, granola, etc. packing in a ton of sugar and not enough protein. And, while fruit is good for you, these bowls are ‪‎sugar bombs‬, and it's not really a well-balanced pick. But, it doesn't have to be that way! 

I love health hacking recipes. Naturally, I wanted to hack this health trend.

Here's How to Build the Perfect Smoothie Bowl
Here's How to Build the Perfect Smoothie Bowl

So, how can you get the benefits smoothies can provide without overloading on sugar? My suggestion is getting rid of as much sugar as possible:

  • Swapping flavored yogurt for plain Greek or Icelandic yogurt. (Higher protein count!) Cashew yogurt is also another great alternative.
  • Don't use sugar, honey or agave nectar to sweeten it up. Opt for Stevia, Monk Fruit or get your sweetness from fresh fruit in season.
  • Try to incorporate more veggies and a bit less fruit. Instead of a whole banana try half and half an avocado for uber creamy consistency.

As for toppings, I get it. They are all the craze and what make them look so pretty. But don't go overboard with them. Be smart about them. Reach for the almonds, cashews, chia seeds, pumpkin or hemp seeds to boost the protein content of your smoothie bowl, and add healthy fats to your bowl. Coconut and goji berries are also a good pick.

Add a scoop of a plant-based protein or collagen peptides to up the protein content for a more balanced bowl.

Don't get me wrong. I'm all for your love of smoothie bowls. I just want to make sure you're doing 'em right. Here's a smoothie bowl recipe I'm currently loving:

Here's How to Build the Perfect Smoothie Bowl
Here's How to Build the Perfect Smoothie Bowl

What You'll Need

Smoothie Base:
1 zucchini (frozen)
1 handful baby spinach
1/4 avocado (frozen)
1/4 cup frozen blueberries
2 tbsp raw pumpkin seeds
1 scoop collagen peptides
1 tbsp chia seeds
1 tbsp coconut flakes (unsweetened)
3/4 cup cashew milk, unsweetened
a pinch of pink Himalayan sea salt
1 tsp cacao nibs
3 drops stevia

Toppings:
1 tbsp Solstice Canyon cardamom clove almond butter
1 tsp coconut shavings
1 tsp raw pumpkin seeds

What You'll Need To Know

1. In a high-speed blender add 1 zucchini (frozen), 1/4 avocado (frozen), 1 handful baby spinach, 1/4 cup frozen blueberries, 2 tbsp raw pumpkin seeds, 1 scoop collagen peptides, 1 tbsp chia seeds, 1 tbsp coconut flakes (unsweetened), 3/4 cup cashew milk unsweetened, a pinch of pink Himalayan sea salt, 1 tsp cacao nibs, 3 drops stevia, and blend for about 30-60 seconds until everything is smooooooth.

2. Pour in a weck jar or tall glass and drizzle with Solstice Canyon cardamom clove almond butter and sprinkle coconut shavings and more pumpkin seeds.

Say Hello to Spring with This Gorg Smoothie Bowl!

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Ahhh! It's the first day of Spring, and I couldn't be happier! Hopefully, the weather will start getting a bit better. Say hello to Spring with this gorgeous, and not to mention, delicious Smoothie Bowl!

A smoothie bowl is just what it sounds like. You make a smoothie, but then you place it in a bowl and top it with whole ingredients. The result? A super tasty and really healthy morning (or anytime) meal. One caution, though... you can’t go crazy with ingredients, or you could wind up making it less healthy and more of a sugar-bomb.

Greens work super well in smoothies and smoothie bowls. They won’t dramatically change the taste of the concoction, but they will add extra fiber, vitamins, and minerals as well as antioxidants. Try baby spinach or kale. The flavor of the fruit should cover up the bitterness of the greens. I like to freeze mine ahead of time, along with most of my ingredients. Doing so will create a much silkier texture and you won't have to use much ice!

Also, when you are making a smoothie bowl, go easy on the liquid! Once you have all of your ingredients in the blender, you need some liquid to puree them with. Unlike with a traditional smoothie, you won’t want as much liquid because you want the finished bowl to be thick enough that you can eat with a spoon.

 

What You'll Need

Smoothie base:
2 handfuls supergreens, frozen
1/4 avocado cubes, frozen
1/4 banana, frozen
1/4 cup blueberries, frozen
1/2 - 3/4 cup cashew milk
1tsp spirulina
1 scoop collagen peptides
3 mint leaves
1/4 tsp vanilla bean
1 scoop protein powder
2-3 drops, stevia (optional)

Toppings:
strawberries
blueberries
blackberries
mint leaves
1tbsp toasted buckwheat
1tbsp coconut shavings
1/2 tbsp hemp seeds
1 tbsp raw cashews

What You'll Need To Know

1. Blend smoothie base ingredients in a high-speed blender for 30-60 seconds. Add in only 1/2 cup of cashew milk. If it's too thick, add in 1/4 cup more.

2. Pour in a bowl and top with toppings.

Recipe makes 1 serving.

Are you craving a smoothie bowl? What ingredients will you use? Comment on the 'gram!

Episode 2: How To Make Pumpkin Spice Chocolate Chip Cookies #vblog

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Hello, my beautiful friends! I've got a new video for you!! It's more of a Tasty's inspired video using the Pumpkin Spice Chocolate Chip Cookies recipe from earlier this month. These aren't just any ol’ cookies. Cookies that are a nutty, satisfying and completely healthy yet a sweet breakfast treat that pairs perfectly well with your coffee. These Pumpkin Spiced Chocolate Chip Protein Cookies are made from oat flour, have the perfect touch of sweetness and a nice, warm nutty flavor.

Want the full recipe? Head here to get the full recipe: Pumpkin Spice Chocolate Chip Cookies

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MY FILMING EQUIPMENT

Camera - Canon 80D http://amzn.to/2dSrUuT Lens - Canon 50mm f1.2 - best for close-ups & people http://amzn.to/2e4JDyK Alternative to f1.2, and a great starter lens - 50mm f1.8 http://amzn.to/2e9rSSF Vanguard Alta Pro 263AT - great for overhead shots - http://amzn.to/2e1um0l Olympus Pen E-PL7 - http://amzn.to/2dgbD3K Lens - 14-42mm f/3- http://amzn.to/2dXnkuk Joby GorillaPod SLR Zoom Tripod - http://amzn.to/2dXnqCj


 

Thank you so much for watching! Please make sure to LIKE and SHARE the video and Subscribe to the channel for new how-to videos and vlogs every Tuesday! Have a recipe you want to know how-to make them, let me know! xxo, Valerie

Episode 1: How To Make Ombré Layered Smoothies #vblog

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Hello, my beautiful friends!! Drom roll, please... Ok, guys, I'm uber excited for this post. Why? 'cause it's my very first, ever, vblog! After loads of messages on Instagram about getting a how-to video on this, I finally mustered up the courage to get in front of the camera and show you exactly how, the tips and tricks to nailing this every time. A big thanks to the Portland weather and loads of Heart Roaster's cups of coffee, because, without these two, this video probably would have been sitting on my to-do list! (Shockingly, I'm really shy!)

 

ombre-layered-smoothies

Why am I sharing this? Because to be real with you... I'm pretty damn annoyed that a lot of bloggers out there don't offer to share their process. Many leave you guessing the ingredients used, measurements and even the very critical steps of nailing it down. What the tuck, that's super lame, 'cause sharing is caring. (Word.) I've got nothing to hide or lose here. The ethos of my blog is to be well, eat well through the sharing of recipes and to inspire you. So there for, I'm sharing my process in hopes to inspire you! And, if you can fine tune this even more, that's even better!

WATCH HERE! 👇🏼


Tips & Tricks
Coconut Cream Fat

Where the tuck do get this from? Simple! Place a can of coconut milk in the refrigerator overnight. When ready to use, open the coconut milk can upside down, and drain excess coconut water. You can use this for cooking for a smoothie or smoothie bowl. It's a bit thicker than your normal coconut water. The stuff at the bottom us the coconut cream fat. Spoon out the coconut cream into a high-speed blender for your layered smoothie!

Freeze each layer

A very critical step is to freeze each layer for 10 minutes. This is important. By doing this you are creating a thin layer that will protect the bottom layer from being blended by the layer you are adding. If you skip this step, then your smoothie layers will bleed and blend together creating a hot a mess!

Ombre Effect

To create the ombre effect, start with the darkest layer first. Without cleaning out the blender, add in your ingredients for the second layer, and so on for the third layer. Basically, you're diluting the dark color as you create your different layers.

  • More Black: Black Sesame Seeds will also create a black/grey tone base. Coconut
  • More White: Coconut cream will add more white balance
  • Deep Green: Spirulina will add more deep greens
  • Blue: Blue Green Algae will create a beautiful, bright blue hue
  • Pink/Red: Beets will create more of a deeper red/fusicia color which can be diluted down to a pale pink

RECIPE

Recipe makes 2 servings

What You'll Need...

2 cups frozen greens 1/2 (50g) avocado, cubed & frozen 1 cup frozen blueberries 1 tablespoon black sesame seeds 1/4 cups pecans 1/2 teaspoon cinnamon 2 cups unsweetened cashew milk 3 tablespoons coconut cream fat 1 teaspoon spirulina 1 tablespoon stevia

Toppings... coconut shavings, to taste crushed pecans, to taste bee pollen, to taste

high-speed blender 8oz 2 cups

Layer 1:

add the following to a high-speed blender.... 2 cups frozen greens 1/2 (50g) avocado, cubed & frozen 1/2 cup frozen blueberries 1 tablespoon black sesame seeds 1/4 cups pecans 1/2 teaspoon cinnamon 1 3/4 cups unsweetened cashew milk 2 tablespoons coconut cream fat 1 teaspoon spirulina 1 tablespoon stevia

when blended, pour into 2 cups about 2 inches. place in freezer for 10 minutes for the top to harden a bit before adding the second layer

Layer 2:

without washing out the remaining liquid, add 1/2 cup frozen blueberries and blend. Pour about an 1- 1.5 inches on top of the first layer and return to freezer for 10 more minutes.

Layer 3:

without washing out the remaining liquid, add... 1/4 cups cashew milk 1 tablespoon coconut cream fat Pour about an 1 inches on top of the first layer and return to freezer for 5 more minutes.

Layer 4:

Add your toppings! I used these... coconut shavings, to taste crushed pecans, to taste bee pollen, to taste


MY FILMING EQUIPMENT

Camera - Canon 80D http://amzn.to/2dSrUuT Lens - Canon 50mm f1.2 - best for close-ups & people http://amzn.to/2e4JDyK Alternative to f1.2, and a great starter lens - 50mm f1.8 http://amzn.to/2e9rSSF Vanguard Alta Pro 263AT - great for overhead shots - http://amzn.to/2e1um0l Olympus Pen E-PL7 - http://amzn.to/2dgbD3K Lens - 14-42mm f/3- http://amzn.to/2dXnkuk Joby GorillaPod SLR Zoom Tripod - http://amzn.to/2dXnqCj


 

Thank you so much for watching! Please make sure to LIKE and SHARE the video and Subscribe to the channel for new how-to videos and vlogs every Tuesday! Have a recipe you want to know how-to make them, let me know! xxo, Valerie

Garden Fresh Salad with Seared Tuna

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Garden Fresh Salad with Seared Tuna letsregale.com
Garden Fresh Salad with Seared Tuna letsregale.com

Searing tuna to perfection skills so on point that I'm considering adding it to my resume. I made this last week and it was absolutely delicious and so simple to make. This Garden Fresh Salad with Seared Tuna is a very healthy choice dinner or lunch and is easy and fast to make.

This salad is amazing! The tuna adds a healthy kick of protein and freshness to the salad. With its distinct flavor and its high nutrient content, tuna is one of the healthiest and most delicious types of seafood available. But, since it's low-fat content, it tends to get dry and flaky if it's cooked all the way through. (Think canned tuna.) Searing tuna is a great way to keep it moist and flavorful.

Searing tuna to perfection you have to remove excess water from the surface of the tuna. Cut the tuna into even-sized steaks if it isn't already divided this way, and pat each steak gently with a paper towel on both sides. The steaks don't need to be bone-dry, but you don't want any excess water beyond the natural moistness of the meat since tuna steams when it cooks.

Another important step is making sure to heat the oil in a pan on the stove using a medium-high or high heat for about five minutes or until pan starts smoking. The key to getting a good sear is cooking at high heat for a short length of time. Cooking tuna at too low of temperature won't give you the crispy texture you want and cooking for too long will risk drying out the inside of the meat.

What You'll Need

1lb sushi grade fresh Tuna Steaks
2 tablesoons canola oil*
1 red bell pepper, washed and chopped fine
1 red onion, sliced thin
2 stalks of celery, sliced thin on diagonal
1/2 cup washed and chopped dill
1 ripe avocado, sliced
2 small cucumbers, washed and sliced thin on diagonal
12 grape or cherry tomatoes
1 cup cooked garbanzo, or 1 can, drained and rinsed
4 cups baby arugula, washed
2 cups baby spinach
sea salt to taste
fresh ground black pepper to taste
Lemon vinaigrette
Aged balsamic (18 years or older)

What You'll Need To Know

Heat a non-stick skillet on med/high heat.

Brush the tuna steaks with a bit of olive oil and drop in pan.

Cook each side for 2-4 minutes depending on how you like your tuna steaks cooked, season with salt and pepper and set aside to rest.

Place the tomatoes, sliced onion, sliced celery, chopped dill, sliced avocado, sliced cucumber, diced red pepper, garbanzo beans, spinach and arugula in a bowl. Toss to combine it Lemon vinaigrette and set aside.

Slice your tuna steaks into stip-bite size pieces, arrange on salad, and drizzle with your aged balsamic.

Season to taste with salt and pepper.

* Use canola oil or another oil with a high smoke point, never olive oil.

Poached Egg With Roasted Tomatoes & Bean Sprouts

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Breakfast has always been my favorite meal of the day. It's the first meal of the day and a new start to a healthy day.

Over the weekend, I go a little fancy with breakfast: poached eggs with roasted tomatoes, on a bed of bean sprouts, seasoned with a mixture of coconut oil, oregano, thyme, rosemary, and garlic.

Poached eggs are so delicious but might seem tricky to make. But, they are quite easy to make if you know the right steps to take. And easy to make if you know the right steps. If you're making them for the first time, blindly, many things can go wrong, from overcooking to completely falling apart. From trial and error and countless YouTube videos, here are some foolproof tips to poach eggs.

How To Poach an Egg:

  • Prepare a small bowl of cold water and set it aside
  • Crack your egg on the edge of the bowl (only one at a time), so it is easier for you to pour into the water when it is time.
  • Fill a medium-sized saucepan with water and add two teaspoons white vinegar and one teaspoon sea salt. Bring this to a boil over medium heat.
  • Once water is boiling, reduce the heat to medium-low and keep the water at a low simmer. Ideally, there should only be small bubbles rising.
  • Using a wooden spoon, start stirring the simmering water until it creates a whirlpool. This will help to keep your eggs together as they cook and give them a perfect poached egg shape.
  • Carefully slide the egg into the water as close as possible to the whirlpool. If you like a soft poached egg, cook for 2-3 minutes or 3-4 minutes if you like a firm yolk.
  • Using a slotted spoon, transfer the egg from the hot water into a bowl of cold water. This can stop the cooking process, so you don’t overcook your egg.
  • Remove from the cold water and pat dry on a plate lined with paper towel.

What You'll Need

2 Poached eggs
1 cup Cherry tomatoes
2 cups bean sprouts
1 tablespoons coconut oil
1 teaspoon oregano
1 teaspoon thyme,
1 teaspoon rosemary
1 garlic clove, minced
Sea salt, to taste
Pepper, to taste

What You'll Need To Know

Heat the coconut oil in a cast-iron skillet over medium heat, adding the garlic once hot.

Add the tomatoes, salt, pepper, and assorted herbs and cook until the skins begin to wrinkle, and the tomatoes begin to break down, about 6 minutes. Turn off heat and cover.

In two bowls add a cup of bean sprouts to each.

Spoon the tomato mixture into a ramekin.

Add a poached egg on top of tomatoes and bean sprouts, adding a dash of salt and pepper to taste.

Recipe makes 2.

Citrus Arugula Salad with Scallops

recipe, gluten-free, salad, recipe, seafood, scallops One our favorite dishes includes scallops. Seared scallops make a simple, yet delectable meal. Fresh, tender, buttery and delicious, seared scallops are perfect for a romantic meal, too.  I love preparing them in this simple citrus arugula salad, and dressed with a lovely sweet citrusy taste of Cara Cara oranges. (Cara Cara's are in season!) However, Scallops have always been one of those tricky foods to cook. They have to be seared precisely right, and can easily be over cooked. After many attempts of trial and error, I've finally got it right.

Here is the thing, cooking scallops requires a hot pan so that they sear rather than steam. But, they also need to be dry when they hit the pan. Most scallops you buy at the store have been soaked in a liquid solution that keeps them looking white. You'll need to drain and rinse them thoroughly, then pat them dry with paper towels before you season and cook them. Once your scallops are dry and seasoned, heat a nonstick sauté pan over a high heat, and add a tablespoon oil. The oil needs to be very hot before you add the scallops — you should actually see just a tiny bit of smoke.

Cooking the scallops, you can follow a few tips shared in Thomas Keller's "Ad Hoc at Home". He writes that the best way to sear a piece of fish or meat is over high heat. After you put the fish or meat into the pan, don’t try to move it — let it cook until the bottom browns and releases on its own. When it is ready to turn over, turn it, and if possible, put it in a different part of the pan. The surface there will be hotter and give the best sear to the second side. I followed these tips to achieve the perfect scallops for this dish.

recipe, gluten-free, salad, recipe, seafood, scallops

What You'll Need:

2 cups arugula 1 cara cars orange 2 radish, thinly sliced 1/2 persian cucumber (or english cucumber), thinly sliced 1 green onion, chopped salt, to taste 8 scallops

You'll need to make sure to thinly slice the radishes and cucumber. I do recommend using a mandoline slicer. But, don't worry if you don't have one. You can also use a knife.

Citrus-Arugula-Salad-with-Scallops

Place the scallops flat-side down in the hot pan. Don't overcrowd the pan, or the pan won't stay hot enough to give the scallops a good sear. If you have a lot of scallops, it's better to work in batches. Once you've placed the scallops in the pan, don't touch them. (Let them do their thing!) If you give in to the temptation to move the scallops around the pan, all you'll be doing is preventing them from forming the nice brown crust that you want. Because of variations in scallop thickness, pan temperatures and so on, it's not easy to pinpoint an exact cooking time. But after a couple of minutes, it's OK to peek underneath. If you see a nice, caramel-colored crust on the underside, they're ready to flip.

recipe, gluten-free, salad, recipe, seafood, scallops

Plate your salad and place 4 scallops on top. Scallops start to turn rubbery if you wait too long to serve them, so get them on the plate right away. And be sure to serve them with the beautiful caramel-colored crust facing up.

What To Love

  • Scallops are more than 80% protein. One 3-ounce serving provides 20 grams of protein and just 95 calories. They're also a good source of both magnesium and potassium.
  • Arugula provides a lot of detoxifying benefits and has high levels of chlorophyll. This can help to prevent DNA and liver damage from aflatoxins. To preserve the chlorophyll in arugula – eat it raw. It tastes great in a salad!
  • Radish is rich in folic acid, Vitamin C and anthocyanins.

recipe, gluten-free, salad, recipe, seafood, scallops

This salad pairs very well with a Spicy Cauliflower "Couscous" and a side of Blistered Padron Peppers (recipe to follow).  The flavors in both dishes compliment each other very well.

spiced cauliflower couscous, gluten-free, began, vegetarian, healthy recipe, gluten-free recipe, recipe, gluten-free, salad, recipe, seafood, scallops

Citrus Arugula Salad with Scallops
Cuisine: Seafood
Prep time:
Cook time:
Total time:
Serves: 2
Ingredients
  • 2 cups arugula
  • 1 cara cars orange
  • 2 radish, thinly sliced
  • 1/2 persian cucumber (or english cucumber), thinly sliced
  • 1 green onion, chopped
  • salt, to taste
  • 8 scallops
  • 1 tablespoon sallflower oil
Instructions
  1. First, you'll want to thinly slice the radishes and cucumber; and, dice the green onion.
  2. In a bowl, squeeze half of the Cara Cara orange and pulp, add salt and whisk together. Add in the radish and cucumber slices, arugula and toss together.
  3. For the scallops: heat oil in a high heat. Place the scallops flat-side down in the hot pan. Don't overcrowd the pan, or the pan won't stay hot enough to give the scallops a good sear. If you have a lot of scallops, it's better to work in batches. Once you've placed the scallops in the pan, don't touch them. (Let them do their thing!) If you give in to the temptation to move the scallops around the pan, all you'll be doing is preventing them from forming the nice brown crust that you want. Because of variations in scallop thickness, pan temperatures and so on, it's not easy to pinpoint an exact cooking time. But after a couple of minutes, it's OK to peek underneath. If you see a nice, caramel-colored crust on the underside, they're ready to flip.
  4. Plate your salad and place 4 scallops on top. Scallops start to turn rubbery if you wait too long to serve them, so get them on the plate right away. And be sure to serve them with the beautiful caramel-colored crust facing up.
Notes
Cooking scallops requires a hot pan so that they sear rather than steam. But they also need to be dry when they hit the pan. Most scallops you buy at the store have been soaked in a liquid solution that keeps them looking white. So you'll need to drain and rinse them thoroughly, then pat them dry with paper towels before you season them.[br][br]Once your scallops are dry and seasoned, heat a nonstick sauté pan over a high heat, and add a tablespoon oil. The oil needs to be very hot before you add the scallops — you should actually see just a tiny bit of smoke.