Mission Smoothie Bowl

One of my favorite time of the year is right about now, when the Summer is transitioning into Fall and the farmers markets are abundant in Mission Figs. Black Mission figs are small figs with pink flesh and a deep purple skin that appears black when dried. They have a rich, sweet flavor and a gummy texture. I can’t seem to get enough of them. The other day, I decided to make a smoothie bowl with them. The combination was delicious.

You’ll love that this bowl has He Shou Wu, a great Chinese medicine herb great for hair growth and a rejuvenation tonic. Although the mechanisms are not completely understood, substances with a marked harmonizing effect on the endocrine system (hormone-producing glands) and high zinc content tend to have beneficial effects on hair growth and restoration.

mission smoothie bowl

Mission Smoothie Bowl

Makes 1 serving


What You Need

What You’ll Need To Know

Smoothie Base

1 handful baby spinach

1/2 small avocado*

1/4 cup blueberries*

1/4 cup cucumber*

1/2 banana*

1 mission fig*

1 tbsp coconut flakes, unsweetened

1 tbsp cashew butter

1 tbs He Shou Wu

1/2 cup water

4-5 ice cubes

Toppings:

1 tbsp coconut flakes, unsweetened

1 tbsp gr8nola cacao granola

1 mission fig


In a high-speed blender add all smoothie-base ingredients, and blend for 60-90 seconds or until smooth.

Pour in a bowl or weck jar and top with coconut flakes, gr8nola cacao granola, and 1 fresh mission fig slicked up.


*Notes: Freeze ingredients before hand and skip adding ice for a much more smooth consistency.

Blueberry Fields Smoothie Bowl

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Summer is in full force here in the Pacific Northwest, and as the temperatures are rising, I'm finding ways to cool off. I decided to go for a dip in bowl full of super-blue-foodie deliciousness, as I was recipe developing for some of my favorite people in Madrid. The result? A lip-smacking good bowl of deliciousness!

What You'll Need

1/4 avocado (80g)
1 1/4 cups fresh blueberries, frozen (125g)
1/4 cup blackberries
1 cup almond milk
1 tablespoon of cashew butter
1/2 teaspoon vanilla
1 tablespoon of coconut flakes
1 cup kale

Optional Toppings: Granola, coconut flakes, blueberries, edible flowers

What You'll Need To Know

Add ingredients to a high-speed blender and blend for 60-90 seconds. 

Mixture should be very thick. Scoop into a bowl and top with coconut flakes, granola and edible flowers (if available).


Valerie Fidan

Valerie is a San Francisco native who gave up the comforts of home to travel the world continuously. Now based in Portland, OR, Valerie is a Social Media Marketing Consultant, helping solo entrepreneurs and small business owners DIY their social media by teaching them the in’s and out’s of SMM. She enjoys health hacking recipes, a good cocktail, yoga, hikes, live shows, puns & dad jokes.

More Life Smoothie Bowl Garden

Drake says More Life. I say more smoothie bowls, 'cause they give me more life.

If we’ve learned anything from our Instagram feeds, it's that smoothie bowls are one of the biggest breakfast Summer trends out there. Packed with leafy greens, tropical fruit, or creamy avocado, these bowls are filling, nutrient-packed, and down-right delicious.

avocado smoothie bowl.JPG

What You'll Need

Smoothie Base
1 handful frozen spinach, organic
1/4 cup microgreens
1/4 avocado, frozen
3/4 cup homemade cashew milk
1 tsp maca
1/2 lime, without peel
1/2 cup coconut meat
1 scoop Vital Proteins collagen peptides
2 dates, pitted

Toppings
Edible flowers
1 tsp Coconut flakes
1/2 tsp Bee pollen

What You'll Need To Know

Add all smoothie base ingredients into a high-speed blender and blend for 45-60 seconds, or until smooth.

Pour in a bowl and top with coconut flakes, bee pollen and flowers.

Deep Green Beauty Bowl

Deep Green Beauty Bowl

WOAH GUYS. It’s been a minute. I've taken a break from blogging to move Let's Regale from Wordpress to Squarespace. I had been wanting to make the move for some time now but kept putting it off because of the daunting task of manually entering ALLLLLL of my recipes. And I mean all... all 325 of them. 

So, here we are. On SQUARESPACE, BOO!! And, I've got a ton of fresh content and recipes coming your way, like this Deep Green Beauty Bowl smoothie bowl. It's got all the goods: baby spinach, avocado, collagen peptides, zucchini, blueberries, homemade coconut mylk, stevia (to taste) all blended up and topped with my favorite granola, g8nola and dried mango and pineapple, coconut flakes.


What You'll Need To Know: 

In a high-speed blender (I used this brand) add in all ingredients and blend for 30-60 seconds, until smooth.

Pour in a bowl and add toppings!

 

Recipe makes 1 serving.

 

 

* Freeze in advance; if using fresh add in 4-5 ice cubes.

** Use promo code 'valeriefidan' at checkout for 20% off on eatgr8nola.com!

Here's What You'll Need:

1 cup baby spinach*

1/4 avocado*

1 small-medium zucchini*

1/4 cup blueberries, organic*

1 scoop Vital Proteins Beauty Greens

8oz homemade coconut mylk

2-3 drops stevia (I used this brand

 

Toppings:

1 tbsp dried mango, chopped 

1 tbsp dried pineapple, chopped

1 tbsp coconut flakes, unsweetened

1/8 cup gr8nola granola**

 

 

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

Heres-How-to-Build-the-Perfect-Smoothie-Bowl-_1.jpg

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!

Piña Colada Smoothie Bowl

Pina-Colada-Smoothie.jpg

This Piña Colada Smoothie Bowl will have you dreaming of a beachy vaycay! It's filled with all the goods... Vital Proteins collagen peptides, coconut water, pineapple, baby spinach, coconut meat, avocado, sun butter, and gr8nola!! 

What You'll Need

Smoothie Base
1 scoop vital proteins collagen peptides
1/2 cup unsweetened almond milk
1/2 cup coconut water
1?2 cup frozen pineapple
1 cup baby spinach
100g coconut meat (2-3 pieces)
1/4 avocado
1 tbsp sunbutter
Topping:
1/8 cup gr8nola
1/4 cup fresh pineapple, sliced
1/2 tbsp coconut shavings

What You'll Need To Know

1. Add smoothie base ingredients to a high-speed blender and blend until smooth, 30 seconds.

2. Pour in a bowl and top with gr8nola, coconut shavings and pineapple.

Want to try g8nola? use promo code 'valeriefidan' at checkout on gr8nola.com for 20% off!!

Good-For-You Smoothie Bowl with Gr8nola Granola

Good-For-You Smoothie Bowl with Gr8nola Granola
Good-For-You Smoothie Bowl with Gr8nola Granola

A perfect start to the day and week with this gr8nola Smoothie Bowl. It's got so many good-for-you ingredients that will keep you full and nourished.

What You'll Need

Smoothie Bowl Base:
85g baby kale baby spinach mix, frozen
1/4 small avocado, cubed and frozen
1 tablespoons almond butter
1 cup unsweetened coconut milk
1 scoop protein powder (I used this brand*)
1 teaspoon spirulina
1 teaspoon cinnamon
1/4 cup frozen organic blueberries

Toppings:
1 tablespoon manna, melted
1/8 cup granola
Mint leaves
3 small strawberries, halved
1/8 cup blueberries
1/2 tbs bee pollen

What You'll Need To Know

1. Place the coconut manna in a ziplock bag and melt in a bowl of hot water.

2. While the manna melts, blend the smoothie bowl base ingredients together in a high-speed blender and pour in a bowl.

3. Top with topping ingredients and cut a small hole in the ziplock bag and drizzle the manna over the smoothie bowl.

Recipe makes 1-2 servings.

* Want to try MRM? Use promo code 'Valerie' at checkout and get 40% discount off! 

Ocean Blue Smoothie Bowl

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Smoothie bowls are kind of like having fro-yo for breakfast, but with a superfood packed twist! Which is why I'm obsessed with them. Jump start your day with a lip-smacking blend of superfood ingredients. This sweet superfood sensation is loaded with vitamins, ultra powerful antioxidants from blue-green algae, plant-based protein and fiber along with a tasty punch! So, where can you get blue-green algae? I purchase mine through E3Live. I first came across them after enjoying countless blue-green algae cashew milk bottles at Kure Juice Bar here in Portland. Blue-green algae is an amazing superfood and one of the most nutrient-dense foods that has high concentrations of proteins, vitamins, and nutrients. (Hello, beautiful skin and hair!) I knew I had to get my hands on some!

A photo posted by Valerie Fidan (@valeriefidan) on Aug 16, 2016 at 7:26am PDT

 

What You'll Need

Smoothie Base:
2 cups Supergreens mix (baby spinach, baby kale, baby swiss card), frozen (72g)
1 1/4 cups Coconut milk
1/2 Small avocado, cubed and frozen (88g)
1/2 cup frozen blueberries
1 teaspoon blue-green algae
1/4 cup black sesame seeds
2 dates, pitted
1 teaspoon cinnamon

Toppings:
1 tablespoon hemp seeds
1 tablespoon coconut shavings
6 roasted cashews
1 teaspoon black sesame seeds
mint leaves
blueberries
blackberries

What You'll Need To Know

Blend all smoothie base ingredients in a high-speed blender until smooth. It should be a soft served ice cream consistency. Pour in a bowl and top with topping ingredients.

Spirulna Strawberry Smoothie Bowl

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Spirulna Strawberry Smoothie Bowl
Spirulna Strawberry Smoothie Bowl

Smoothie bowls make the perfect breakfast. They are simple and easy to make, and not to mention packed with a lot of nutrients. I seriously devoured this delicious smoothie bowl so fast, which felt good on a warm morning like today. I seriously can't tell you enough how tasty and delicious this bowl was.

What You'll Need

2 cups frozen spinach
1/2 frozen avocado, cubed
5 frozen strawberries
1 teaspoon spirulina
1/4 teaspoon cinnamon
3 dates
1.5 cups unsweetened cashew milk
1/4 cup blueberries
1/4 cup blackberries
1 tablespoon pine nuts
1 tablespoon coconut flakes
1 tablespoon hemp seeds
mint leaves

What You'll Need To Know

1. Blend spinach, avocado, strawberries, spirulina, cinnamon, cashew milk, and dates in a high-speed blender.

2. Pour in a bowl and top with blueberries, blackberries, pine nuts, coconut flakes, hemp seeds, mint leaves

Green Detox Smoothie Bowl

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Green Detox Smoothie Bowl letsregale.com
Green Detox Smoothie Bowl letsregale.com

I'm about to quit my job, follow my dreams and become a smoothie bowl artist.😂 (kidding guys!) But, this smoothie bowl... It's pretty darn green and delicious.

Super healthy, detoxifying and refreshing, this Green Detox Smoothie Bowl will give you a natural boost of energy and make you feel ready to take on the day. The kale and spinach add a healthy dose of vitamins A and C, cucumber and coconut water bring the hydration, avocado has healthy fats and adds smoothness, and pear brings in just enough sweetness. I've added a teaspoon of MTC oil for extra energy and a scoop of protein to keep you balanced and full.

Here's A Tip... To make this a smoothie bowl and not just a smoothie in a glass, you'll want to use very little liquid when blending everything together. Why? Because the produce I opted to use—cucumber and pear—are water-based that if you use too much liquid to mix them together, the smoothie bowl won’t be thick. The goal is to make a thick bowl so you can eat it with a spoon. My advice is to use 1 tbsp of water to blend everything together, and then if that isn’t enough add additional coconut water 1 tablespoon at a time. If you accidentally add too much, don't worry, just drink it as a smoothie... it'll still be really delicious.

What You'll Need

1/2 cup baby kale
1/2 cup baby spinach
1/2 pear
1/4 avocado
1 teaspoon minced ginger
1 baby cucumber (Persian cucumber)
1 1/2 cups coconut water
1 teaspoon MCT oil
1 scoop protein (I used this brand*)

Toppings… blueberries, blackberries, pistachios, chia seeds

What You'll Need To Know

Combine all ingredients in blender and blend on high until smooth, top, snap a pic and enjoy .

* Use promo code 'valerie' at check out and get 40% off your order!

An Energizing Green Smoothie Bowl

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Green smoothie bowls have been my thing lately. I normally have a bowl of oat bran, but there has been something so exciting about smoothie bowls. Maybe it’s the fact that you can make them pretty with all the toppings and vibrant colors? This week I used H2 Yerba Mate as my liquid base. It turned out SO delicious and provided the perfect energy kick. So, what is in this bowl exactly?

green smoothie bowl with h2y
green smoothie bowl with h2y

What you’ll need
... 1 handful of baby kale 1 handful of baby spinach 1/4 haas avocado 1/4 banana 30g blueberries 1 cup brewed and refrigerated H2Y’s traditional yerba matte 20g oat bran 1 scoop of VegaOne Protein Smoothie (Vanilla)



Toppings… 1/4 banana 10g blueberries a sprinkle of chia seeds a sprinkle of buckwheat

What you’ll need to know… Place the ingredients into a high powered blender. Secure the lid and blend starting on low and work up to high speed, blend until the smoothie is completely smooth. Pour the smoothie into a bowl and sprinkle your toppings. This recipe makes one serving. 💚Enjoy!

green smoothie bowl
green smoothie bowl