Acai Bowl

Acai Bowl

Two Glasses with Detox Green Smoothie

Acai berries have recently become a popular superfood.

While this berry is small, it is packed with nutrients, antioxidants and many health benefits. This recipe capitalizes on acai’s bold flavour to create a bowl perfect for breakfast or lunch!

Acai berries are high in antioxidants which help prevent the body from free radical damage. Free radicals are made by the body through natural molecular processes and introduced into the body through environmental toxins. If free radicals are not neutralized in the body by antioxidants, they can cause damage and ultimately lead to disease. By neutralizing free radicals due to the high antioxidant content, acai berries help to protect the body against diseases such as cancer and diabetes (1). To learn more about the many benefits of acai berries, check out our acai berry article.

In addition to utilizing acai berry powder, this recipe contains many other healthy fruits. This is helpful as a diet rich in a wide-range of fruits provides a variety of fibres that help diversify the gut microbiome (2).

Kiwi is a particularly important food to highlight when discussing digestive health. Kiwi has been shown to have a positive impact on irritable bowel syndrome (IBS) symptoms such as abdominal discomfort and constipation. This ability is attributed to its high-water content and rich fibre content (3). Kiwi also benefits the gut microbiome. It contains the proteolytic enzyme, actinidin, which assists with the digestion of protein (3). 

The fruits in this recipe aren’t the only elements assisting with digestion. The flax seeds and chia seeds are also high in fibre content. The fibre in these seeds simultaneously feed the good bacteria in your gut and add bulk to your stool, helping you easily pass waste (4). 

When a bowl is this colourful, this nutritious, and this easy… it is too good not to try!

 

References:

  1. Florence, T. (1995). The role of free radicals in disease. Australian and New Zealand Journal of Ophthalmology. 23(1), 3-7. doi: 10.1111/j.1442-9071.1995.tb01638.x
  2. Holscher, H. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes. 8(2), 172-184. doi: 10.1080/19490976.2017.1290756
  3. Richardson, D., Ansell, J., & Drummond, L. (2018). The nutritional and health attributes of kiwifruit: a review. European Journal of Nutrition. 57(8), 2659-2676. doi: 10.1007/s00394-018-1627-z
  4. Slavin, J. (2013). Fiber and prebioitics: mechanisms and health benefits. Nutrients. 5(4), 1417-1435. doi: 10.3390/nu5041417

 

Acai Bowl

Acai berries have recently become a popular superfood. While this berry is small, it is packed with nutrients, antioxidants and many health benefits.
Prep Time 7 mins
Cook Time 8 mins
Total Time 15 mins
Servings 2 servings

Ingredients
  

  • ¼ cup Oats
  • ¼ cup Almonds crushed
  • tsps Coconut Oil
  • tsps Raw Honey
  • 2 Bananas
  • 2 cups Frozen Berries
  • 1 cup Baby Spinach
  • 1 cup Almond Milk unsweetened
  • 2 tbsp Hemp Seeds
  • 1 tbsps Ground Flax Seed
  • 2 tbsps Chia Seeds
  • 2 tbsps Acai Powder
  • 2 tsps Cinnamon
  • ¼ cup Strawberries sliced
  • ¼ cup Blueberries
  • ¼ cup Raspberries
  • 1 Kiwi sliced

Instructions
 

  • In a dry pan toast, over medium-low heat toast the oats and crushed almonds for approximately 5 minutes. Toss frequently to avoid burning.
  • Add coconut oil and honey. Stir regularly for another 2-3 minutes ensuring ingredients are coated evenly. Remove granola mixture from heat and set aside to cool.
  • In a blender combine banana, frozen berries, spinach, almond milk, hemp seeds, ground flax seed, chia seeds, acai powder and cinnamon. Blend until smooth.
  • Divide smoothie mixture evenly into bowls. Top with strawberries, blueberries, raspberries, kiwi, and granola. Enjoy!

Notes

Nutritional information per serving:
Calories: 562
Carbs: 78g
Fibre: 18g
Sugar: 38g
Protein: 13g
Fat: 25g

Detox Green Smoothie with Chlorella

Detox Green Smoothie with Chlorella

Two Glasses with Detox Green Smoothie
Along with storing some vitamins and minerals, our liver is vital for removing toxins from our body.

Over time our body accumulates both natural and man-made toxins. As our cells are hard at work performing many functions, they produce natural toxins as a by-product.

At the same time, we are likely consuming man-made toxins (i.e. chemicals) from the air, food, and water we consume. A healthy liver will work to rid our bodies of these toxins, and consuming a healthy diet is important to support the liver in its natural detoxification process.

Cruciferous vegetables have been identified as an important ingredient to support your liver. This category of vegetables includes kale, as found in this recipe. When consumed, it can help increase the enzymes used by the liver to breakdown toxins, which is an important step before toxins can be discarded (1).

One of the specific types of toxins produced by cells and consumed as pollutants, are compounds called free radicals. Free radicals contribute to aging and can exacerbate a number of medical conditions. Our body uses antioxidants to detoxify free radicals. A number of vitamins serve as antioxidants including vitamin A, E, and C (2). Lemon is particularly high in vitamin C and is therefore a great food choice to neutralize free radicals.

Packed with kale and lemon, along with some of our other favourites including cucumber, pineapple, and ginger – this Detox Green Smoothie is the perfect fit to add to your detox meal plan! Plus, with a 5-minute prep time, this is an awesome recipe to accommodate your busy morning routine.

You can learn more about “detoxing 101“, including key differences between detoxing and cleansing in this article! Or, if you’re ready to include more foods in your diet to naturally support your body’s detoxification processes, you can download your copy of our 1-week Detox Meal Plan today!

1-Week Detox Meal Plan

References:

1. Manchali, A., Murthy, K.N.C., & Patil, B.S. (2012). Crucial facts about health benefits of popular cruciferous vegetables. Journal of Functional Foods, 4(1), 94-106. doi: 10.1016/j.jff.2011.08.004

2. Abdullah, M., Jamili, R.T., & Attia, F.N. (2020). Vitamin C (Ascorbic Acid). [Updated 2020 Nov 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499877/

Detox Green Smoothie with Chlorella

A healthy liver will work to rid our bodies of toxins, and consuming a healthy diet is important to support the liver in its natural detoxification process.
Prep Time 5 mins
Total Time 5 mins
Servings 1 serving

Ingredients
  

  • 1 Banana frozen
  • ½ cup Pineapple
  • ¼ Cucumber
  • Handful Spinach and/or Kale
  • 3 tbsp Hemp Hearts
  • 1 inch Ginger grated
  • 1-2 tsp Chlorella
  • 1 cup Coconut Water

Instructions
 

  • Add all ingredients to a high-speed blender. Blend and enjoy!

Notes

Nutritional information per serving:
Calories: 425
Carbs: 53.3g
Fibre: 10.7g
Sugar: 30.3g
Protein: 16g
Fat: 16.5g

Chocolate Cauliflower Shake

Chocolate Cauliflower Shake

Coconut Chicken Curry with Zoodles

Does cauliflower seem like an unlikely breakfast food? Just trust us, keep reading!

The cacao powder this recipe contains is one of the most nutrient-dense foods available on the planet! But, cacao is also responsible for that familiar chocolatey flavour you know and love! 

Cacao boasts dense mineral content including calcium, magnesium, iron, potassium, zinc and phosphorus. Plus, it contains a whole host of vitamins and antioxidants along with fibre. Cacao is a superfood, if there ever was one!

Most of us have heard of adding spinach to a smoothie or shake! Well, we’re just taking it up a notch with cauliflower! This vegetable lends itself to a mild flavour and a creamy texture, but that doesn’t mean it won’t pack a nutrient-punch. Cauliflower is part of the cruciferous vegetable family, and this family of foods has an affinity for supporting our bodies’ detoxification functions. It contains choline, which is critical for learning and memory, b-vitamins to spark your energy and metabolism, and antioxidants known to protect against cancer.

One ingredient in this recipe you may not be familiar with is maca. Maca is a herbaceous root native to the Andes mountains in South America. Like cacao, maca is a nutritional powerhouse. But, it’s also an traditionally used as an adaptogen – a group of plants that help us manage stress more effectively. On top of that, maca is known to improve fertility and boost libido.

The vanilla powder in this recipe gives the shake a sweet, aromatic flavour that nicely compliments the deep chocolate and maca flavours. Plus, vanilla powder contains nearly no carbohydrates, so it is an excellent way to add sweetness without adding sugar!

Almond milk, almond butter and banana round out the recipe ensuring a delicious flavour and desirable texture.

Cauliflower for breakfast? Give it a try in this Cauliflower Chocolate Shake!

 

Chocolate Cauliflower Shake

The cacao powder in this recipe is nutrient-dense!It is not only responsible for that familiar chocolate flavour you know and love! Cacao boasts dense mineral content including calcium, magnesium, iron, potassium, zinc and phosphorus. Plus, it contains a whole host of vitamins and antioxidants along with fibre. Cacao is a superfood! 

  • 2 cups Cauliflower (Fresh or frozen)
  • 2 Bananas (Frozen)
  • 2 tbsp Almond Butter
  • ¼ cup Cacao Powder
  • ½ cup Chocolate Protein Powder
  • 2 cups Almond Milk (Unsweetened)
  • 1 tbsp Maca Powder
  1. In your blender, combine all ingredients. Blend until smooth, pour into glasses and enjoy!

Make It Mocha

Replace half of the almond milk with chilled coffee.

Like It Sweeter

Add pitted medjool dates.

No Maca Powder
Leave it out or use cinnamon instead.

Nutritional Information

Amount per serving:
Calories – 449
Carbs – 50g
Fiber – 17g
Sugars – 20g
Protein – 31g
Fat – 16g