This is the first smoothie bowl I ever made. I sense that from now on this will be our breakfast for quite some time. If you like regular smoothies, you just can’t miss with a smoothie bowl for breakfast. It is a perfect fit for busy mornings. Quick to make and healthy, it is a great way to start your day. You can even make kefir smoothie bowl the evening before if you don’t have time for blending in the morning. If you store it in the fridge, it will stay fresh till the morning.
A smoothie bowl is basically a thicker smoothie. You can thicken it with nuts, oatmeal, seeds, fruits, avocado, or coconut. That way it is extremely filling and with toppings it will look insanely pretty. For the toppings you can use fruit, nuts, seeds, coconut, or edible flowers. Just get creative and use anything you fancy.
I made my smoothie bowl with kefir. Kefir is amazing. It has a mild taste that resembles yogurt. It is filled with probiotics. Probiotics are live microorganisms that are good for your health. They provide benefits for your digestive system when consumed. Besides that, kefir contains high levels of vitamin B12, calcium, vitamin K2, magnesium, and biotin, and you can even easily make it at home. I sometimes do because it is so easy and all you have to use is milk and kefir starter.
If you don’t like kefir, you can use plain yogurt. And for a dairy-free version you can replace it with plant based milk and add some more dry ingredients like coconut flour, oats or flax seed to thicken it.
Kefir Smoothie Bowl
Recipe type: Breakfast
- 2 bananas
- ½ cup (about 55 grams) coconut flour
- ½ cup (about 45 grams) rolled oats
- 18.3 oz (about ½ liter) kefir
- ½ cup (100 grams) mixed berries
- 1 tbsp flax seeds
- Place kefir, bananas, coconut flour, flax seeds, oats and mixed berries in a blender.
- Blend until thick and creamy. Pour into serving dish and top with toppings of your choice.
Calories: 299 Fat: 6.5g Carbohydrates: 62 g Fiber: 11 Protein: 12 g
It is a wild garlic or Ramsons season, and I simply adore it. It is such an unbelievable plant. If you are a garlic lover, you just can’t skip this plant. Pointed green leaves have amazing garlic-like flavor.
The whole plant is edible, and you can use the bulbs as well, but they are very small. The flowers are a beautiful and tasty decoration. With a little imagination, you can do stunning dishes with it. It is usable for salads, soups, and spreads. For example, I make frozen wild garlic soup cubes. I just blend the leaves with water and pour the liquid into an ice cube mold, and then every time I make the soup I just add a Ramsons ice cube for better flavor. And I add it to avocado. And of course I make wild garlic pesto, which can be used just like you would use regular pesto, for pasta or as a bread spread.
The possibilities with wild garlic are really endless. And it is extremely healthy. You can buy it at the farmers market, or, even better, pick it up yourself if you like hiking in nature. If you live in Europe or the U.S. you can easily find it in pretty much every forest, especially on riverbanks. I even keep a few plants in my backyard.
Wild garlic can be easily identified because of its strong garlic scent, but it can sometimes be mistaken for some other plants that can be poisonous. If you decide to pick it up yourself, be careful and be 100% sure you picking the right plant. If you are not, I recommend you buy it instead.
Wild Garlic Pesto
- 3.5 oz (about 100 grams) of wild garlic
- ½ cup (about 70 grams) of pine nuts
- ¼ cup (about 60 grams) of extra virgin olive oil
- ½ teaspoon of salt
- Place washed and dried wild garlic leaves, pine nuts, and salt into a food processor and pulse until everything is chopped.
- Slowly add the olive oil and process until smooth.
- Use it as a pasta sauce, salad dressing, or spread onto bread.
Deviled eggs are great idea if you don’t know what to do with all the eggs from Easter and if you are tired of eating them plain. The majority of recipes for deviled eggs are made with mayonnaise or salami, and that is not healthy, so I try to make a healthier version of the recipe. I found some great recipes for avocado deviled eggs that I really wanted to try, but I wanted to make a twist and add some beets. Instead, I made beet and avocado deviled eggs.
I added wild garlic in avocado mixture, but if you can’t get it just use normal garlic.
I love beets! They are healthy and I thought egg whites would look incredible with a gorgeous ruby and green filling.
Beet and Avocado Deviled Eggs
- 7 eggs
- 1 medium beet
- 1 avocado
- 3 garlic cloves (peeled) or handful of wild garlic leaves
- 1 tablespoon of olive oil
- 1 teaspoon of salt
- Place eggs in saucepan and cover with two inches of water. Bring to boil, then turn the heat to low and cook for another minute. Turn off the heat, cover and leave for 13 minutes. Drain water and cool the eggs with cold water.
- Place the beet in a saucepan and cover it with water. Bring to a boil, then lower the heat and simmer until beet is fork tender. Take the beet out of the water and let it cool completely. You can speed up this process by soaking the beet in cold water. Peel off the skin and cut the beet into small pieces.
- Peel the eggs and slice them in half lengthwise and remove the yolks.
- Place cooked beet, egg yolks, ½ teaspoon of salt and tablespoon of olive oil in to a food processor. Process until smooth and transfer into a bowl.
- Place avocado and ½ a teaspoon of salt and garlic into a food processor and process until fully combined.
- Transfer beet mixture into a piping bag and fill cooked egg whites.
- Transfer the avocado mixture into a cleaned piping bag and pipe avocado mixture on top of beet mixture.
- Serve immediately.
Serving size: 1 egg, 2 halves Calories: 146 Fat: 11 Carbohydrates: 3,5 Fiber: 2 Protein: 7
Chicken Thai soup has the unique flavor of lemon grass. I love lemon grass, but I know people that are not really fond of it. So if you are one of them, you may want to skip this soup. However, if you are on my side, you may fall in love. I recommend you buy fresh lemon grass, but if you can’t find it, they sell it dried too. I use it quite a lot for Thai food, tea and smoothies. It’s hard to find it fresh here in Europe, so I grow my own plant in a container. It is so easy to maintain and looks reasonably nice. At summer I put it out in the sun and during cold months I keep it indoors. It doesn’t need special care, just water and a little fertilizer from time to time. And it keeps mosquitoes away. I have had the same plant for a few years now and I harvest it regularly. If you live in a country with mild winters where temperatures don’t fall under 40 degrees F (4 C), you can grow it outside all year.
Thai Chicken Soup
- 1 pound (about 500 grams) of lean chicken breast
- 1 tablespoon of grated fresh ginger
- 2 red bell peppers
- 14 oz (about 400 grams) of champignon mushrooms
- 14 oz (about 400 grams) of coconut milk
- 4 cups (about 1 liter) of chicken or vegetable broth (preferably organic)
- 2 cups (about 0,5 liter) of water
- 9 oz (about 300 grams) of rice noodles
- 1 tbsp of coconut oil
- Cayenne pepper to taste
- 2 stalks of lemon grass
- ¼ teaspoon of curry powder
- Salt to taste
- Cilantro for garnish
- Grate about two tablespoons of fresh ginger.
- Cut chicken into pieces, bell peppers into stripes and mushrooms into thin slices.
- Cut off the bottom and top of the lemon grass and peel off tough outer layers. (If you don’t want to discard the top you can use it for tea.) Chop cleaned lemon grass stalk.
- In a soup pot over medium heat cook a tablespoon of coconut oil, add grated ginger, curry powder, cayenne pepper and lemon grass. Stir well.
- Pour water and add salt, or pour chicken or vegetable broth.
- Add chicken, champignons and bell pepper and bring to a simmer. Reduce heat to low, add coconut milk and cook for about 20 minutes until chicken is cooked and mushrooms are soft.
- Add noodles and simmer for another 2-3 minutes.
- Garnish Thai Chicken soup with fresh cilantro.
Serving size: 1 serving Calories: 305 Fat: 12 Carbohydrates: 29 Fiber: 1 Protein: 20
If you want a meal that doesn’t require hours to make and is healthy and filling, you should make this Mexican red bean salad with avocado. You can serve it as a side dish, but it is filling enough to eat as a lunch. You can use canned beans, but I try to avoid canned food as much as possible, so I always cook legumes because it tastes a lot better, you can control the sodium, it’s healthier because it’ BPA free and it’s cheaper. It is a bit time consuming to cook legumes because of presoaking and a long cooking process, but you can make a larger quantity and freeze it. I usually cook about 2 pounds at time, and then divide it to portion size, put it in glass Tupperware and freeze it. So whenever I need legumes to make salad, soup, hummus, etc., they are ready in my freezer. Beans are incredible because they are a valuable source of protein, fiber and minerals. 100 grams of dry beans has 20 grams of protein.
You will need corn for this Mexican red bean salad. You can use regular sweet canned corn, but again I recommend that you use fresh (and organic) if you can get it, or frozen, because canned corn contains a lot of salt and sugar.
And of course it is proper to add some avocados into a Mexican dish. Avocados are high fat food, but the majority of that fat is monounsaturated fat, which has been associated with decreased bad cholesterol (low-density lipoprotein).
Mexican Red Bean Salad with Avocado
- 1 avocado
- 2 cups (about 350 grams) of cooked red beans
- 1 ½ cup (about 250 grams) of sweet corn
- 1 red bell pepper
- 1 red yellow pepper
- 1 red green pepper
- Half a leek
- Tablespoon of olive oil
- 1 lemon
- Cayenne pepper to taste
- Cut off the top of the pepper and remove the seeds. Cut into thin strips.
- Remove the pit and skin from avocado and cut it into cubes.
- Cut leek into thin slices and lemon into wedges
- Toss bell pepper, leek, avocado, red beans and sweet corn together, sprinkle with cayenne pepper and pour with olive oil. Divide onto plates and serve with lemon wedges.
Calories: 297 Fat: 12 Carbohydrates: 42 Fiber: 16 Protein: 11