Acai Bowl

Ahh, the acai bowl. Touted for its nutritional profile and decadent taste, the acai bowl has become well renowned due to its simplicity, sweetness, and beautiful presentation. The acai berry grows from a tropical plant native to Central and South America and served as a major dietary staple among primitive Amazon tribes. It continues to grow in popularity around the world today for its flavor and powerful antioxidant profile. Anti-oxidants are substances that work against (anti-) any inflammatory promoting compound in the body (oxidant). A more commonly known term for oxidants are “free-radicals”. Free radicals are highly unstable molecules that promote a cascade of inflammation leading to chronic illness. Since we are all exposed to free radicals (through our environment and metabolic processes in the human body) it is imperative that we keep our antioxidant stores well stocked. And that is where the acai bowl enters!

The acai berry contains the three major antioxidant vitamins (Vitamin A, C, and E) and is loaded with anthocyanins, which are anti-inflammatory compounds responsible for its deep purple color. In addition, its fiber content aids in regular bowel movements, which are necessary for eliminating toxins from the body on a daily basis. The antioxidant lineup continues in this recipe with blueberries and banana, both of which offer additional vitamins, minerals, and healthy carbohydrates. Due to the carbohydrate content of this recipe, my acai bowl is carefully balanced with healthy fat and protein from almond butter, coconut, and avocado. Protein and fat help balance the naturally occurring sugars in this recipe to avoid blood sugar fluctuations and insulin surges.

The options are endless when it comes to garnishing the top of your acai bowl! The more colorful your bowl is, the more antioxidants it contains, so get creative and choose from pomegranate seeds, kiwi, mango, pineapple, cherries, shredded coconut, pumpkin seeds, sliced almonds, chia seeds….you get the picture :)

Ingredients:

Serves 1

• 1 packet of unsweetened acai puree

• 1 tablespoon almond butter

• 1/2 banana, frozen and sliced

• 1/2 cup blueberries

• 1/2 cup unsweetened coconut milk

• 1/4 avocado

• Garnish options (1/4 cup unsweetened shredded coconut, fresh fruit, 1 tablespoon of raw nuts/seeds)

Instructions

1) Place all of the above ingredients (except garnish ingredients) into a high-speed blender.

2) Blend well until smooth. You may need to add a little extra coconut milk if the mixture is too thick.

3) Scoop into bowl and top with garnish options when desired consistency is reached. Enjoy!

Mini Banana Pancakes

Yes everyone, it is possible to make “healthy” pancakes, with only four ingredients might I add! This recipe has been a staple among my patients (and their children) due to its easy prep and delicious flavor. While you may be skeptical, I can promise you that this recipe has been tried and true throughout the years. The banana works as the perfect binding agent for the batter, while adding that sweetness that leaves absolutely no need for added sugar. The egg helps the pancake rise, while adding a nice punch of protein and healthy cholesterol to fuel your morning. The dash of cinnamon helps regulate your blood sugar to avoid that afternoon slump and the medium chain triglycerides in the coconut oil provide your liver with energy promoting fatty acids. Who would have thought that a stack of pancakes would be your new go-to “health” breakfast? Miss Alexa did. And do not limit this recipe to just breakfast, feel free to pack them for a healthy snack or freeze leftovers so you can pop them in the toaster for an evening dessert. The options are endless!

Ingredients:

Serves 1

• 2 eggs

• 1 large ripe banana

• 1 teaspoon of cinnamon

• 2 teaspoons of coconut oil

Instructions

1) Add eggs, cinnamon, and banana to a blender and blend until smooth to create the pancake batter. Set aside.

2) Add 2 teaspoons of coconut oil to a skillet warmed on the stove and let melt. Add pancake batter slowly to skillet until you’ve created a pancake no larger than the size of your palm (the more "mini"/smaller you can make the pancakes the better they will turn out). Cook each pancake for 30 seconds on each side and serve.

Note: you may need to add extra coconut oil if skillet gets too dry in between pancake batches.

Homemade Granola

Nothing makes my kitchen smell better than a pan of homemade granola baking in the oven. This is my absolute go-to recipe for parties, gatherings, and holidays due to its delicious taste and healthy ingredient list. Serve it with smoothies, top it over yogurt, or just eat it plain as it is! The best part is that you know you are nourishing your body with whole food ingredients that taste as delicious to your taste buds as they do to your intestinal cells.

This recipe includes a base of nuts and seeds for protein, coconut for healthy fat, and honey with raisins for that extra sweet taste. Simple, easy, and delicious, you cannot go wrong with including this recipe as a staple in your kitchen. After your first bite, you may wonder why you ever settled for store bought granola’s loaded with refined sugar, processed oils, and gluten-containing grains. Here are the stand out ingredients for your new favorite granola recipe:

Ingredients:

• 1 cup raw cashews

• 3/4 cup raw almonds

• 1/4 cup raw pumpkin seeds, shelled (also called “pepitas”)

• 1/4 cup raw sunflower seeds, shelled

• 1/2 cup unsweetened coconut flakes

• 1/4 cup coconut oil

• 1/4 cup honey

• 1 cup raisins

• 1 tsp sea salt

• 1 tsp vanilla extract

Instructions

1. Line a baking sheet with parchment paper and preheat your over to 300 F. Place nuts, seeds, and coconut flakes in your food processor and pulse until the mixture is broken up into small pieces to your liking.

2. In a small bowl, melt the coconut oil and honey. Add vanilla extract and sea salt, stirring well.

3. In a large bowl, add the contents from the food processor. Now add the raisins and stir. Pour the melted coconut oil/honey mixture into the large bowl, stirring well until the nut/seed/raisin mixture is well coated.

4. Evenly spread out contents from large bowl onto your pan lined with parchment paper. Cook for 20-25 minutes, stir once, and cook for a few extra minutes until your granola is lightly browned.

5. Remove granola from the oven. Using a spatula, press the granola together to form a flat surface. Cool for 15 minutes, then break into chunks. Store in an airtight container. Enjoy!