Smoothies

HOMEMADE TAPIOCA PEARLS 🙌🏼

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I am so pumped and excited to share that you can in fact make boba from scratch! And it’s not that hard. I used to LOVE the taro root flavored bubble tea with tapioca pearls but didn't love insane amount of sugar and crappy quality dairy that came along with it. Here's to a healthier spin on bubble tea!

Ingredients for aloe vera avo smoothie:
1/2 c unsweetened almond milk
3 tbsp hemp hearts
1/2 c @alodrink aloe vera wheatgrass flavor
Small handful of spinach
1/2 avocado, frozen if possible
1/2 banana, frozen if possible
Ice
Honey, to taste

Instructions:
Place milk and hemp hearts into a high speed blender and blend until smooth. Add remaining ingredients and blend again.


Ingredients for tapioca pearls:
1 cup tapioca starch
1/2 cup boiling water

Instructions:
Boil the water.
Add the tapioca starch to a bowl, followed by the boiling water. Work the water in little by little in case it isn't all needed. Kneading with your hands is the best way to incorporate the water and make a non-sticky dough.
Once you have a workable dough (this took me two times to master. I added too much water the first time so dough was a terrible sticky mess) the easiest way to make tapioca pearls is to roll the dough into long snakes of dough, cut them into small pieces and roll them into tiny balls.
To cook your homemade boba, boil at least twice as much water as the volume of tapioca pearls that you are going to cook.
Add your homemade boba to the boiling water. The boba should float to the top. When that happens, turn the heat down to medium. You'll notice that the boba begin to cook and get their chewy texture almost immediately. At any point after a few minutes, you can use the boba.
Remove the boba from hot water with slotted spoon, and transfer them to a bowl with some honey. The honey will help preserve them until you are ready to use them, slightly sweeten them, and keep them from sticking to each other.
Add boba to smoothie! They have the best texture when warm, so it's best to use them right away.

Recipe inspo from @diningwithdiana! 

#wellnessbylittle #homemadetapiocapearls #smoothierecipe

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Hydrating Aloe Vera Pineapple Smoothie

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Aloe vera is a naturally hydrating plant. When we think of aloe we often think about applying it to our skin to help with a sunburn or to help with dry skin. But the benefits can work from the inside out as well. Our digestive track is like one long tube from the entry to the exit so nourishing our bodies from the inside out is equally important.

Aloe helps:
- Rehydrate the skin and GI tract
- Balance the bodies pH creating a less hospitable environment for bacteria, viruses and disease
- Helps with recovery from intense exercise
- Can help clear acne prone skin

Ingredients:
Medium sized handful frozen pineapple
1 tbsp grounded flax seed
2 tbsp freshly grated ginger
1 cup frozen or fresh spinach
1 cup organic aloe vera juice
4-5 ice cubes
1 scoop vital proteins collagen
4-5 blackberries

Blend all ingredients except blackberries. Pour most of the blended smoothie into a glass. Add blackberries to leftover mixture and blend. Pour blackberry portion over the smoothie for that professional smoothie making affect ;)

Mango Chaga Chia Seed Pudding

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I’ve been on a chia seed kick lately! Chia seeds are high in fiber, omega 3’s, protein and antioxidants so it’s hard not to love this nutritious little seed. The combination of sweet and creamy pudding mixed with the tart mango smoothie is quite an enjoyable food experience! Highly recommend giving this a try! 

Mango Chaga Chia Seed Pudding

Smoothie ingredients: 
1 mango
1 frozen banana
2 tbsp lemon juice
1 tsp chaga powder (optional) 
Splash of coconut water
3 ice cubes
Raspberries as garnish
Mint as garnish
Chia seed pudding ingredients: 
1/4 cup (4 tbsp) chia seeds
1 cup unsweetened almond milk
1 tsp vanilla extract
1 tbsp maple syrup

Combine all chia seed pudding ingredients in glass container and allow to chill 2hrs-overnight. 
Place all smoothie ingredients in blender and blend. Add smoothie to the top of refrigerated pudding and enjoy as a healthy breakfast, dessert or snack! 

#wellnessbylittle #food4thought #healthyeating

Superfood Mint Chip Shake

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Who doesn't love a healthy spin on a classic favorite! Enjoy this creamy mint chip shake as a healthy breakfast, mid day snack or dessert! 

🌱 Superfood Mint Chip Shake 🌱

Serving Size: 1

Ingredients: 
1/2 avocado
2 tbsp cocoa nibs
2 tsp peppermint oil
1 tsp vanilla extract
Handful of spinach
1 tsp chia seeds
1 scoop @vitalfarms collagen peptides
1 tsp coconut oil
1 cup unsweetened vanilla almond milk
1 tsp Stevia
1 tsp honey

Instructions:
Blend all ingredients and enjoy! 

Refreshing Cucumber Pineapple Green Smoothie

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Get yo greens! This has been my go to spring smoothie except I forgot cucumbers at the store yesterday - definitely tastes better with lots of 🥒🥒 Pro smoothie tip: add fresh ginger to your fruit smoothies for an extra kick and to help digestion and reduce inflammation! 
Servings: 2... or 1 depending on how much you like it 🍍😬

Ingredients: 
2 kale leaves
Handful of fresh spinach
1 cup fresh or frozen pineapple
1/2 cucumber, peeled
1 celery stalk
2 tbsp fresh ginger, peeled and sliced
4 ice cubes
1/2 cup almond milk
Water to your preferred consistency
Blend, sip and enjoy! 

If you prefer sweeter smoothies adding a half of an apple helps and if you prefer a more filling smoothie try adding 1 tbsp chia seeds! 

Homemade Green Juice

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Snacking on veggies isn’t so bad when it comes like this! Went through the fridge to use up random veggies leftover from this weeks meals. This thing is light and refreshing 🌿🍀🍃🌱 

Ingredients:
1 dinosaur kale leaf
4 mint sprigs
1/2 cucumber, peeled
1 celery stick
1/2 carrot
4 strawberries
1 scoop @vitalproteins collagen peptides
2 drops liquid vitamin D (because...Seattle winter🌨) 3/4 cup water
3 ice cubes

Blend, sip and enjoy! 

Chocolate Coconut Oat

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I've discovered the only way Nathan and I will even consider going for a run after church is if we eat something beforehand versus our usual crisis mode code black hangry state we're usually in 😂 
This morning its this chocolate coconut oat smoothie with figs for a little sweetness. Absolutely loving this cool crisp fall like morning 🙋🏻

Serves 2

Ingredients: 
1 scoop chocolate protien
2 bananas
1 frozen fig
1/2 cup oatmeal
1/2 cup coconut flakes
1/2 cup unsweetened almond milk
1/2 cup unsweetened caramel flavored cold brew
5 ice cubes

Directions: 
Blend all ingredients except coconut flakes. Once smooth, add coconut and blend for 2-3 seconds just enough to mix in coconut! 

Non-Boozy Summer Spritzers

Suja brand Sweet Beet juice with plain sparkling water. 

Suja brand Sweet Beet juice with plain sparkling water. 

For those of us trying to rain back the booze intake, these drinks are AHHHMAZING and super easy to make. I recently discovered that you can add fresh juices from places like Pressed Juicery, JuiceBox or Suja brand from your local grocery store to homemade drinks. Thanks Olivia Newport Wellness - this makes too much sense. DUHH! 

I don't know about you but during the summer months I notice I get thirsty a lot quicker. Did you know that the second your brain acknowledges that your dehydrated you are already 4-6% dehydrated and humans cannot function once they reach an 8% dehydrated state for a prolonger period of time. I remember learning that in college and thinking I need to up my water game.

In the summer the hot weather and sweating more all contributes to dehydration. If you're someone who doesn't like plain water adding cucumber or lime to water can be a great option and these recipes in particular are great for parties and a way to make your guests who aren't drinking feel included in the fun beverage club ;) 

Lemon or lime (or mixed!) La Croix bubbles with freshly sliced lemon & lime. 

Lemon or lime (or mixed!) La Croix bubbles with freshly sliced lemon & lime. 

I can't remember where I saw this recipe but guys.... cold brew over coconut La Croix. Try it, like right now. You're welcome ;) but probably not a good example of a beverage that will keep you hydrated. 

I can't remember where I saw this recipe but guys.... cold brew over coconut La Croix. Try it, like right now. You're welcome ;) but probably not a good example of a beverage that will keep you hydrated. 

If you're crunched for time you can buy a pre-made fresh juice like Evolution or you can make your own with lime juice, ginger and plain or lime flavored bubbles. Muddle ginger and lime together in martini shaker. Pour over icy cold bubbly. 

If you're crunched for time you can buy a pre-made fresh juice like Evolution or you can make your own with lime juice, ginger and plain or lime flavored bubbles. Muddle ginger and lime together in martini shaker. Pour over icy cold bubbly. 

Coconut Mojito Mocktail

Sometimes you wanna drink but want to skip the booze. This is a perfect summer mocktail for all of us taking a break from booze. This is a whole30 approved recipe. Double win! 

Ingredients:
1/2 cup coconut milk
1/2 small lime, juiced
1 can lime flavored la croix bubbly
5 mint leaves

Instructions:
Place mint leaves in glass
Juice the lime and pour into glass
Muddle mint with lime juice
Pour coconut milk into glass
Add ice and top off with la croix
Garnish with extra lime slices and mint

Yum! 

Coconut Goji Berry Smoothie

Boost your system with lots of antioxidants and fiber. This semi-sweet smoothie is the perfect addition to your morning cup of joe and a side of protein 🍓☕️🍳

Servings: 1

Ingredients:
2- 3 frozen strawberries
1 -2 slices frozen blood oranges
1/4 cup frozen raspberries
1/4 cup mango
1/2 frozen banana (optional) 
1/2 cup coconut flakes
1/2 cup unsweetened vanilla almond milk

Blend, sip and enjoy!

Boozy Piña Colada

Up your smoothie game this summer! Enjoy this healthy and fresh piña colada with or without rum. It's the perfect blend of sweet and refreshing! 

Makes 2 piña coladas. 

Ingredients: 
2oz light rum 
1 cup light coconut milk
1 cup pineapple
Small handful of spinach
1 1/2 frozen banana
4 ice cubes
3 tsp nutmeg (save 1 tsp for garnish)

Instructions:
Blend all ingredients until smooth and add nutmeg on top as garnish. 

Carrot Orange Ginger

Oh man! My husband made this for me this morning and let's just say his smoothie game is on point. Carrot juice is a nutritional powerhouse! Loaded with beta carotene and vitamin A, carrot juice is a great source of antioxidants, and is also thought to cleanse and restore the liver. Paired with ginger and oranges this juice is not only bursting with flavor, but also with a hefty dose of vitamin C, folate and healing anti-inflammatory properties that can help reduce soreness. I like to think of it as a delicious multivitamin, without any synthetic vitamins or fillers!

Ingredients:
1/2 cup fresh carrots or raw carrot juice
1/4 cup pineapple
1 frozen banana
1/4 cup ginger
1/4-1/2 cup cold purified water

Blend until smooth and enjoy this tasty treat! 


 

Yum! Vanilla Protein Shake On The Rocks

I'm no body builder but I feel like one when I drink a good old fashioned protein shake. Sometimes those busy mornings call for a quick breakfast that you can take on-the-go. Don't worry if you don't have one of those protein shakers - I threw the ingredients in a martini shaker with ice and it worked great ; ) If you really want to feel like a bartender throw in some Baileys or Kahlua...on a Saturday of course! 

Ingredients: 
1 1/2 cups vanilla unsweetened almond milk
1 scoop vanilla or chocolate protein powder

Shake, pour and serve over ice. 
 

Blueberry Mint Refresher

I randomly added a few fresh mint leaves as a garnish to this smoothie and loved the essence it gave while sipping on this refreshing smoothie! This smoothie is packed with lots antioxidants (see what all the hype is about with antioxidants here), fiber and omega 3 fatty acids. 

Ingredients:
1/2 cup blueberries
2 frozen or fresh strawberries
1/2 frozen banana
Handful of spinach
Pinch of chia seeds
Pinch of flax seeds
Fresh mint leaves for garnish

Instructions:
Blend until smooth, sip & enjoy!