Raspberry Smoothie Bowl with Nutbutter

I love raspberries so much I will put up the seeds getting stuck in my teeth.  This week   I decided to take a closer look at this little power gem of vibrant color and see why we should be eating them.  I wasn’t disappointed; they are a great source of Vitamin C, K, E, fibre, magnesium and potassium.   They have the right antioxidant and anti-inflammatory phytonutrients for anti- cancer treatments and improve management of obesity.

Breakfast perfection!

I have been using raspberries for years as a simple dessert garnish and as the base for other sweet creations.  After researching them this week I decided to create a simple yet effect away to absorb all their health giving nourishment and allow them to take centre stage.  Breakfast perfection in a smoothie bowl YUMMY!.  I think the picture says it all.

My notes for this recipe…are in picture form enjoy!   The topping for this creation is toasted pumpkin seeds, some berries, toasted coconut flakes.  I made the smoothie with 1/2 an avocado, frozen organic raspberries, unsweetened almond milk, rice syrup, sunflower seed butter and some ice all blended up.  

Raspberry Smoothie Bowl with Nutbutter

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: serves 1

500g

Raspberry Smoothie Bowl with Nutbutter

Ingredients

  • ½ ripe avocado OR 1 banana
  • 1 ½ cups raspberries (1/4 cup is for garnish)
  • ½ cup milk of your choice – I used almond
  • ½ cup ice
  • 2 Tbsp. Nut butter of your choice I used Sunflower seed butter
  • 1 Tbsp. Rice bran syrup OR honey, plus additional for drizzling
  • ¼ cup toasted seeds, I used like pumpkin seeds OR granola
  • 2 Tbsp. shredded coconut (toasted is an option here)

Make it like so....

  • Blend the avocado, 1 and ¼ cup of the raspberries, your choice of milk, ice, and nut butter of choice and 1 tablespoon of the Rice bran syrup (or Honey) until smooth. Transfer to a bowl and top with the sliced strawberries, toasted seeds, coconut, and remaining ¼ cup raspberries.

Notes

One cup of Raspberries has

- 64 calories - 8 grams of dietary fibre - 1.48 grams of protein - 14.69 grams of carbohydrates - Vitamin C - Manganese - Vitamin K and E - Magnesium - Folate - Potassium - Omega 3 fatty acids

http://warmlynourished.com/raspberry-smoothie-bowl/

 

Toasted Pumpkin seeds

Toasting Pumpkin seeds for Raspberry smoothie bowl

Smoothie Bowl

getting ready to make a Raspberry Smoothie bowl

Raspberries and Ice

I used this in the Raspberry smoothie bowl

Sunflower Butter – great alternative to Nut butters

Raspberry Smoothie Bowl

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Nice to to wake you up

Color!

Raspberry Smoothie bowl

Breakfast is served

Blueberry Muffins

blue berry muffins

Blueberry Muffins

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 12 regular size muffins OR 48 mini muffins

1

Bursting with blueberries, these muffins have been tested on adults and kids and I have yet to find anyone who doesn't love them. Enjoy and share them with your special loved ones!

Ingredients

  • ¾ cup buckwheat flour
  • ¾ cup brown rice flour
  • ½ cup almond meal (or hazelnut meal)
  • 1 tablespoon ground flax seed
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • ½ teaspoon sea salt
  • 1 large eggs, lightly beaten
  • ¼ cup coconut oil (melted)
  • 1/3 cup apple puree (sauce)
  • 1/3 cup water
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon vanilla extract
  • 2/3 cup real maple syrup
  • 2 cups blueberries (or use other fresh berries)

Make it like so....

  • Heat the oven to 180 degrees C and line 1 standard-sized muffin pan with paper liners.
  • In a large bowl, stir together the dry ingredients (buckwheat flour, rice flour, almond meal, flax-seed, baking powder, baking soda, sea salt and cinnamon)
  • In a separate bowl, mix together the remaining ingredients (wet) but not the blueberries.
  • Mix together the dry and wet ingredients until just combined, and then fold in the blueberries.
  • Spoon the batter into the muffins cups, filling each cup right up to the top, and bake the muffins for 30-35 minutes, until a toothpick inserted into the center comes out clean.
  • Cool in the pans for 5 minutes, then turn out onto a rack and cool completely before serving.

Notes

This is a modified version of the original from Megan Telpner, Academy of Culinary Nutrition.

http://warmlynourished.com/blueberry-yummy-muffins/

Blueberry Bliss Smoothie

Blueberry-Brain-Booster-Smoothie-e1372382962903

Blueberry Bliss Smoothie

Prep Time: 4 minutes

Total Time: 4 minutes

Yield: 2

This is so yummy and the colour is well…Bliss (blueberry bliss)

Ingredients

  • 1 ½ cups almond milk (regular milk or soy will work also)
  • ½ cup coconut milk
  • ½ cup blueberries – frozen are fine for this
  • 1 tsp lemon zest (goes so well with blueberry)
  • 1 Tablespoon lemon juice
  • Stevia powder to taste (up to you)
  • ½ cup if ice cubes (if using frozen berries you could leave these out)

Make it like so....

  • Place all ingredients in a blender and blend til smooth.
http://warmlynourished.com/blueberry-bliss-smoothie/

Beginners Green Smoothie

IMG_6570

Beginners Green Smoothie

Prep Time: 3 minutes

Total Time: 3 minutes

Yield: 4 adults

Great smoothie to try if you are new to the concept of green smoothie. Enjoy it!

Ingredients

  • Beginners Green Smoothie
  • 1 frozen banana
  • 2 apples, cut into quarters
  • 1 lime (peeled or not)
  • 1 ½ cups ice
  • 300g coconut water
  • 2-3 handfuls of fresh greens (baby spinach/English spinach/cos/silver beet)

Make it like so....

  • Blend until smooth.
http://warmlynourished.com/beginners-green-smoothie/