Delicious Blueberry Pie – Sugar Free & Naturally Sweetened

sugar free blueberry pie

Fresh blueberries are a popular summer treat. Those succulent little juicy berries are delicious and nutritious with many health benefits. Blueberries are one of the richest food source of Anthocyanins, a plant compound which gives it it’s blue color and it’s many health benefits. They have been shown to benefit heart health, bone strength, mental health, cancer, healthy blood pressure and are extremely high in antioxidants. Who knew these little blue berries could pack such a punch?

I often buy copious amounts of blueberries in the summer and do all kinds of things with them. From simply eating them straight to freezing them for later, to muffins and smoothie combinations. One of the things that I hadn’t done for a while though was to make a blueberry pie. I have no idea why, as I make all other kinds of pies in the summer like cherry and peach. I guess I somehow had it in my head that I should freeze them all and that they were too small to make a pie out of. (This could relate to the many summers my sisters and I would go up to the blueberry patch on the barrens to pick blueberries – with intentions of picking enough to make a pie. It took us hours to get the amount we needed and sometimes we were not able to get enough).

But this year, when I did my regular purchase of fresh Okanagan fruit I decided that I needed blueberries as well and was definitely going to make a sugar free blueberry pie! (In fact, I even went back to the fruit stand before we left Oliver to get the blueberries as I had not purchased them the day before when I got the peaches and cherries).

sugar free blueberry pieOf course, I had to create a recipe that was sugar free, which by now has become fairly easy to do after many years of being sugar free and using natural sweeteners. Honey is my favorite sweetener due to its many health benefits and being one of the more natural sweeteners (things like stevia and agave nectar are still processed and under controversy as to whether or not they are any better than using refined sugar).

I played a little bit, taking a bit of this and that from a few recipes and then combining and modifying ingredients to make my own. I even got a little fancy with the crust by creating a full top and then adding small shaped hearts on top (believe me I do not always have the time or the desire to do this).

The kids of course waited in anticipation as the pie baked. Turning on the light in the oven to check on it and see if it was ready. Chloe even remarked on the little hearts and thought that was a good idea (she likes to create other shapes and treats with the leftover pastry – you know the pieces that are left over but are too small to really do much with, but you hate to throw out?)

Once the pie was ready and we let it cool – well enough to cut anyway – we dove in! I had forgotten how much I enjoyed blueberry pie and also how much easier it is to make than other pies like cherry and peach where you have to chop and pit the fruit first. Blueberries you just wash and pour them in.

Unfortunately we didn’t have any ice cream on hand (but decided not to wait to get that organized) and fully enjoyed it anyways! In fact, the kids asked hopefully if they could have a piece for breakfast. I said I’d think about it…

Sugar Free Blueberry Pie

2 – 9 inch pie crusts

sugar free blueberry pie5 c. fresh blueberries

3 tbsp arrowroot powder

1/4 tsp salt

1/2 tsp lemon zest

1/2 tsp cinnamon (or 1 drop cinnamon bark essential oil)

1/4 – 1/3 c. liquid honey

Prepare pie crust – whether you are making your own or have purchased pre made. If you have made your own roll out crust and fit to bottom of pie plate. Crust should cover the bottom and up the sides and over the edges slightly.

Place fresh blueberries in bottom pie crust. Mix together cinnamon, salt and arrowroot powder together and sprinkle over blueberries (if you are using cinnamon bark essential oil in place of ground cinnamon omit here and add essential oil to honey before drizzling over blueberries). Measure honey (1/4 -1/3 cup depending on desired level of sweetness) and drizzle evenly over the blueberries.

Roll out second pie crust to cover the blueberries and to the edges of the crust. Leave enough so that you can press the crusts together and crimp the edges. If using pre made crust, place and fit crust over fruit similarly.

With a knife make small slits in top of crust – this is to allow for air and for juices to bubble. Place in a pre heated 425 F oven and bake for 10 minutes. After 10 minutes reduce heat to 375 F and bake for another 40 – 45 minutes until crust is golden brown.

Remove from oven and let cool. *Note you can cut pie while still warm but it will not have set and will likely have juices running out. Let cool completely if you’d like it set and to avoid this.

Yum! Enjoy 🙂sugar free blueberry pie

 

Dairy Free Delicious Homemade Cinnamon Buns

dairy free sugar free cinnamon buns

Sometimes it’s just a make cinnamon buns, coffee and movies kind of weekend.

I have been craving cinnamon buns for weeks. I have no idea why. I just wanted a big sticky gooey, yummy, sweet cinnamon bun. But I also wanted to respect my needs (and not feel awful after) so I wanted it dairy free and naturally sweetened. So I couldn’t just run out to the store and get one – I decided I was going to make some sugar free dairy free cinnamon buns.

Of course my biggest issue was time. When I am baking and/ or creating in the kitchen I like to have the time to do it. I don’t like to feel rushed or hurried, or that I have to get to the next thing. I just want to move from one step to the next at whatever pace I choose. Often enjoying a favorite movie in the background as I work.  I like to take my time, enjoy the experience and give myself space to do it. I also need to feel motivated or ‘in the mood’ as they say. I find if I don’t want to then I won’t enjoy doing it either and it certainly won’t turn out.

dairy free sugar free cinnamon bunsThis weekend the stars aligned and I had all these things in place, time, desire, all the ingredients (as sometimes that is a big barrier to lol). It was the kind of weekend that was just for me, doing what I wanted to do when I wanted to do it. A soulful weekend I like to call it. A time where I can do things that I love and fill up my soul. Sure I had work to do, and other tasks that certainly could have used my attention, but sometimes we really need to take a break, get away from work and I needed this more. I needed to rejuvenate and reconnect with myself and well baking and creating in the kitchen is one way that I like to do it.

Now you have to understand what kind of undertaking making cinnamon buns from scratch was for me. Growing up I had tried a number of different bread type recipes and could never get them to rise successfully. No matter what I tried or how I did it, I just had no success. You know when they say you should let it rise til it doubled in size? I was lucky if it rose even a little, if at all, and that was after hours of waiting. Failed after failed attempt, I watched others do it successfully, my aunt did it with ease, I think even my sister managed it once, but for me it just wasn’t happening. So to even attempt a cinnamon bun recipe where rising was involved was a big thing – I had absolutely no idea if they were even going to turn out as the light and fluffy cinnamon buns I desired, or if I would end up with rocks in the garbage once again.

I was also playing with ingredients – creating a recipe that was naturally sweetened and dairy free, I put some things in and took some out. I laughed as I was telling my girlfriend about it when I went to yoga, leaving the buns behind hoping they would rise and double in size by the time I got back. Because of all the tweeks I had made I really thought it would be a miracle if they worked.

To my delight, when I returned home from a lovely yoga and essential oils class, the cinnamon buns had in fact risen and doubled in size! I was so excited I took a picture and sent it to my girlfriend right away! (I have no idea if she was as excited as me to see this but I sent it anyways).

I giddily turned on and preheated the oven, preparing them to bake. I couldn’t wait to pull them out of the oven and taste them! hoping that my cinnamon buns had not only risen but that they tasted good too.

The good news is, they did. In fact, I have had a hard time not eating them all and am grudgingly sharing them with the kids. The beauty of it is the recipe is so easy the kids could make them themselves with a little supervision. And since they devoured theirs today afterschool they announced that they are very willing to do so!

Sugar Free Dairy Free Cinnamon Buns

Dough:

dairy free sugar free cinnamon buns2 1/2 – 3 c. flour

3 tbsp. honey

1 tsp. salt

2 1/4 tsp. quick rise yeast

1/2 c. water

1/4 c. unsweetened almond milk or choice of unsweetened non-dairy milk

3 tbsp. Earth Balance Vegan Spread

1 egg

Filling:


3 tbsp. softened Earth Balance Vegan Spread (this softens quite quickly so don’t leave it out too long as it will actually melt)

3-4 tbsp. cinnamon

1/4 – 1/2 c. coconut sugar

1/2 c. raisins (can add more if you really like raisins)

Mix 2 1/2 c. of flour, salt and yeast together. Create a hole in the middle of the dry mixture and add the honey to the hole, but do not mix. Set aside.

dairy free sugar free cinnamon bunsHeat the water, non-dairy milk, and Earth Balance on low heat on the stove. DO NOT bring the mixture to a boil, make sure everything has melted, mixed together and is hot but not boiling. If it boils the temperature of your mixture is too high and may not turn out. Add the liquid mixture to the dry ingredients by pouring liquid in the middle over the honey – this is so the honey will melt and dissolve into before mixing. Ensure that the honey has completely dissolved before beginning to mix.

Using a dough hook on the stand mixer, mix together on a low setting. If all the dry ingredients are not mixing as well you may stop the mixer and mix in the rest by hand, then put it back under the mixture to complete. If needed, add the rest of the flour a tablespoon at a time to form a smooth dough (I found that I did not need the extra flour but you may depending on where you live). Continue to mix for 5 minutes. Allow the dough to rest for 3-5 minutes.

After you have allowed the dough to rest, use a rolling pin and roll out the dough into a rectangle shape about 1/8 inch thick. Spread the softened Earth Balance over the dough. Then sprinkle evenly with desired amount of cinnamon and coconut sugar. Sprinkle with raisins.

Beginning with the long end of the rectangle, tightly roll the dough so that you’re filing is on the inside. Cut the rolled dough into 10-12 even pieces. Place the pieces in a well greased 9×13 inch pan.

Place the rolls in a warm draft free place and cover lightly with a clean t-towel. Let rise til they are double in size.

Preheat oven to 350 F and bake for 25 minutes until golden brown. Remove from oven and cool.

Now we found these sweet enough and enjoyed them without icing and honestly they really don’t need it. But if you would like to ice your cinnamon buns you can certainly do so. I have this yummy dairy free sugar free cream cheese icing that is to die for! So I am definitely going to try that on these cinnamon buns the next time we make them. If I can find it that is… I can’t remember where I put it… I’m sure it’s in that ‘safe’ place. (Once I do find it I will share it with you here).

These cinnamon buns certainly did not disappoint, in fact I may have just enjoyed one slathered with Earth Balance on it once the kids were in bed… we must try out all options of course! I will definitely be making them again. Though I would like to try a gluten free version and see how that one will turn out…maybe I shouldn’t push it…


Goji berries

St. Patrick’s Day Shamrock Smoothie

shamrock smoothie

I remember growing up waiting for those delicious shamrock shakes that you could get at McDonald’s only around St. Patrick’s Day. I loved those things! They were so yummy! Smooth and creamy. And I also love just about anything mint so they were a hands down winner for me.

What I didn’t know then (and honestly as a kid probably did not really care) was how bad these things were for you. Full of sugar and all kinds of additives I don’t really want in my body, health wise they were not the best choice. But I never forgot them, and I still got excited every year when they announced that the Shamrock Shake was now available at McDonald’s for a limited time – though I did not go to get one.

Little did I know that there was actually a healthy alternative I could not only enjoy without guilt but that I could easily make at home! Full of healthy fats and delicious greens this healthy version of a shamrock shake was just as creamy and delicious, if not better.

shamrock smoothieI made this discovery quite by accident a couple of years ago when I was looking for something else on the internet; and I came across the concept of a Shamrock Smoothie. When they boasted that they tasted just like the shakes that you got at McDonald’s they had my attention. So I took a peek, and I experimented a little, tweeking the recipe to suit my needs and tastes. Adding in a little of this and taking out a little of that and then voila! I had created my own version of the perfect Shamrock Smoothie, which was now good for me and I enjoy every St. Patrick’s Day (and even share some with the kids (grudgingly).

I love that this recipe combines avocado which not only makes it rich and creamy but provides healthy fats with coconut milk and mint, two more of my favorite flavors. This thing is so thick and delicious it is the perfect healthy snack that doesn’t taste so healthy for St. Paddy’s Day 🙂

I also love the addition of peppermint essential oil in this recipe as I am now reaping all the benefits of peppermint essential oil in my already yummy healthy drink. I have to say to that the dollop of coconut cream on top, though optional, really is a must to make this smoothie just a little bit fancier without much effort. Oh and don’t forget the sprig of mint either!

So give this recipe a try this St. Patrick’s Day and enjoy your own Shamrock Shake guilt free. And if you share it with the kids, it’s a great way to sneak in some avocados and greens in a way that they’ll gobble it up and ask for more!

St. Paddy’s Day Shamrock Smoothie

1 banana

shamrock smoothie1/4 of an avocado

1/2 c. full fat coconut milk

1-2 drops peppermint essential oil

1/4tsp. vanilla

1 handful of spinach

dollop of coconut cream – optional

Put all ingredients except coconut cream in the blender and blend on high until smooth. Pour into glass and top with dollop of coconut cream. Add a spring of mint if desired and enjoy!

Serves 1

New Year’s Appetizers

new year's appetizers

Appetizers are a fun and unique way to get creative and try new foods. So many wonderful shapes and combinations that you can experiment and play with. You can have a little bit of everything without overindulging or eating too much!

They are a wonderful way to provide snacks for your New Year’s (or other holiday) celebrations, without a lot of work. Here are some quick and easy appetizers recipes (dairy and sugar free) to try that are delicious and satisfying without the worry of not being healthy or having that heaviness in your stomach after.

New Year’s Appetizers

Mushroom Turnovers

mushroom turnoversMy absolute favorite appetizer these savory pastry type appetizers are rich and delicious! I love the sour cream (dairy free) in the dough. Just gives it that little extra richness.

Sun Dried Tomato and Goat Cheese Bruschetta

Love the ease of these little guys, just a little bit of chopping and you can have them ready to serve in 10 minutes!

Macaroni Bites

Perfect for the macaroni lover these creamy little bites are easy and delicious. Plus they are super cute.

Pizza Bites

quinoa pizza bitesI have to admit the first time I made these I thought they would be a bust – quinoa in a pizza recipe? They turned out fabulous! And I love that you can vary the combinations of what you put it in. Gluten free, and great for kids as well.

Kale and Artichoke Dip

What party is complete without a yummy dip! This warm, cheesy and delectable dip is dairy free and perfect for that cracker or tortilla chip. Plus with kale being a superfood, this makes it even better.


Sugar Free White Chocolate Macadamia Nut Cookies

white chocolate macadamia nut cookies

I am super excited about this week’s cookie recipe as it is my most favorite cookie ever! White chocolate macadamia nut cookies just have the right combination of sweet and crunchy in amongst a soft chewy cookie. And for a while now I have not been enjoying these sweet delectable sensations, well because I have chosen not to, because of the decision to eat healthier and feel better in my body.

But they are sooo good! So I had to experiment and see if I could successfully come up with a recipe that fit my dietary needs and was just as yummy as I remembered. Of course I am happy to share with you success (and may or may not be munching on one of these delectable cookies right now).

The kids love them too, as all they do is ask for cookies. For breakfast, afterschool, before supper, after supper for dessert. They’d take them to school to if they could, but it’s a nut free zone there. They would also totally sit down and eat two or three at once if I let them – so yeah I think the recipe is ok 🙂

White Chocolate Macadamia Nut Cookies – Dairy Free, Sugar Free

1 c. Earth Balance vegan spread

3/4 c. coconut sugar white chocolate macadamia nut cookies

1/4 c. honey

2 eggs

1/2 tsp. vanilla

1/4 tsp. almond extract

2 1/2 c. flour

1 tsp. baking soda

1/2 tsp. sea salt

1 c. coarsley chopped macadamia nuts

1 c. coarsley chopped vegan white chocolate

In a large bowl cream together Earth Balance, coconut sugar and honey til smooth. Add in eggs one at a time and mix. Then add the vanilla and almond extract.

Combine the flour, baking soda and sea salt then gradually stir into the creamed mixture.

Add in the macadamia nuts and white chocolate. Stir by hand until well combined (stirring by hand keeps nuts and chocolate in chunks which is one of the delights of this cookie. Using the mixer could break these pieces up and make them smaller).

Drop dough by the teaspoon onto a cookie sheet. Bake at 350 F for 10 minutes or until golden brown.

Makes 3-4 dozen cookies

We still have a couple more weeks of cookie recipes coming so stay tuned… they might to start to get a little Christmasy…

Vegan Pumpkin Chocolate Chip Cookies

pumpkin cookies

If you’ve been following me for a while you’ll know how much I love pumpkin and any and all things related to pumpkin. So when Shreya of the Sassy Life contacted me and said she had a pumpkin cookie recipe she’d like to share in our cookie series I was all over it!

These delightful pumpkin cookies are easy to make and can be ready in less than an hour – maybe more if you have little helpers or like myself just get distracted easily. They are small, bite size and can be customized if you like your cookies crisper or more cakier, a little stronger pumpkin flavor or a little more spice.

Shreya’s original recipe calls for refined sugars, which have been adjusted here but they do not change the flavor or the result of this delicious cookie. Perfect for Fall, or a little pumpkin variation for Thanksgiving, no one will even notice that they’re vegan or sugar free unless you tell them.

Vegan Pumpkin Chocolate Chip Cookies

Ingredientspumpkin cookies

  • 1/2 cup coconut oil (I measured when solid if that makes a difference)
  • 1 cup coconut sugar
  • 1/8 cup honey
  • 1 teaspoon vanilla extract
  • 5 tablespoons pumpkin purée
  • 1/2 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1 teaspoon pumpkin pie spice
  • 1 1/2 cups all-purpose flour
  • 1 cup vegan/non-dairy chocolate chips
  1. Preheat oven to 350ºF.
  2. In a medium-sized mixing bowl, mix the coconut oil with the brown and white sugar.
  3. Add the vanilla extract and pumpkin purée and continue to mix. The mixture will look pretty slick and oily at this point.
  4. Add the salt, baking soda, pumpkin pie spice, and flour and mix until just combined.
  5. Gently stir in chocolate chips.
  6. Bake rounded balls of dough on a parchment paper-lined cookie sheet at 350ºF for about 15 minutes. Cool slightly before removing from pan. Move to a cooling rack to ensure cookies cool evenly.
  7. Store in an airtight container.

Makes 24 cookies

* For a stronger pumpkin spice flavor, add another teaspoon of pumpkin pie spice. My cookies came out very puffy and small because I baked small balls of cookie dough. For flatter cookies, flatten the tops of the cookies before placing in the oven.

What’s your favorite fall cookie recipe?

Thanks to Shreya of the Sassy Life for sharing her recipe. All photos are from the Sassy Life.

Join us next week for White Chocolate Macadamia Nut – my most favorite – ever!

Healthy Oatmeal Raisin Cookies – Sugar Free Dairy Free

healthy oatmeal raisin cookies

There’s nothing like a warm cookie from the oven, soft and chewy as it melts in your mouth, it’s usually hard to have just one. For a while now I haven’t really been making a lot of cookies, partly because of time, but also because though delicious, cookies are not really that healthy. Full of sugars and flours, typically I would avoid them and make some other kind of sweet treat to satisfy.

But this Fall when the weather changed and it was time to feel all warm and cozy I really wanted a cookie. So i started exploring some of my favorite cookie recipes and experimenting with how I could adjust them to make them more healthy and still just as delicious!

And now you get to benefit from my experimenting and research! For the month of November I am going to be featuring various healthy cookie recipes for you to indulge in. Some of them will be my own creation, while others are from other fabulous healthy food bloggers that I have collaborated with. It’s going to be a month of treats and just in time for Christmas! Now you can contribute a healthy version that you’ll feel good about eating and sharing.

Today we’re starting with a classic Oatmeal Raisin recipe – as I have always loved these soft chewy cookies with raisins in them (in fact most cookies with raisins in them I thoroughly enjoy). The original recipe came off the quick oats package and had been sitting on my counter for months. With a little bit of tweeking I came up with this successful healthy oatmeal raisin cookie recipe, sugar free and delicious! (even taste tested by a close friend who loves oatmeal raisin cookies and gave it two thumbs up).

Healthy Oatmeal Raisin Cookies

1/2 c. Earth Balance vegan spread

healthy oatmeal raisin cookies3/4 c. coconut sugar

1/4 – 1/3 c. honey

2 eggs

1 tsp. vanilla

1 1/2 c. flour

1 tsp. baking soda

1 tsp. cinnamon

1/2 tsp. sea salt

1 1/2 – 2 c. uncooked rolled oats (quick or old fashioned)

1 c. raisins

healthy oatmeal raisin cookiesIn a large bowl combine the Earth Balance, coconut sugar and honey. Mix until creamy.

Add in eggs and vanilla. Add combined flour, baking soda, cinnamon, sea salt and mix well.

Add in the oats and raisins, I like to add these in by hand and stir, as I find the mixer can chop up the raisins which I don’t want. Stir well.

Drop dough by rounded teaspoons onto ungreased cookie sheets. Bake in 350F oven for 8-10 minutes or until golden brown.

Remove from oven, cool for 1 minute on cookie sheets then move to a wire rack and let cool completely.

Makes about 3 dozen cookies

Next week indulge in Vegan Pumpkin Chocolate Chip Cookies, courtesy of The Sassy Life (I can’t wait for this one as I love pumpkin!!)


Our Top 5 Favorite Fall Soups & Stews

fall soups and stews

One of the many things that is fabulous about Fall (it is my favorite season) is the harvest of all the wonderful fruits and vegetables that are available. Things like apples, squashes, carrots, corn, fresh pumpkins and more, abound in the stores and on the tables.

Not only are these abundant and delicious there is such an array of colors that I usually want to eat just about all of it. They do say you should eat the rainbow at every meal!

fall soups and stewsI also love this season as we start to have cooler days and bring out the warm cozy sweaters, start up the fireplaces and start to cozy up with our loved ones. And our bodies also naturally start to want heavier, heartier foods, warm and satisfying in our bellies, preparing for the winter ahead.

So it’s a perfect fit when we start to drift towards those yummy soups and stews, chilis and hearty meals, as not only is that what our body needs we also conveniently have an abundance of those foods fresh and at our fingertips. (This is no coincidence btw this is a natural rhythm of life as we are built to eat with the seasons, looking for the foods that are common and abundant in those seasons. This natural cycle of produce is perfectly designed to support our health and supports the body’s natural healing process. Think about how a fresh green salad can taste so good in the summer and is just what you’re looking for yet in the winter may not be as appealing).

I also love the variety in the recipes that come with these fall soups and stews, so many to choose from! And so many of them can be done in the slow cooker another bonus for those busy days when you just don’t want to think about what’s for supper at 5 o’clock.

Our Top 5 Favorite Fall Soups and Stews

Here are some of our favorite soup and stew recipes that we tend to drift to in the Fall (click on the names to be taken to recipe):

fall soups and stewsAutumn Turkey Chili – a hearty flavorful chili that has such a variety of ingredients in it. I love the addition of fresh apples and butternut squash.

Creamy Mushroom Soup – this recipe was an original submission in an issue of Clean Eating Magazine and is the best dairy free mushroom soup I have ever had. I love the variety of mushrooms and the addition of fresh thyme.

Butternut Squash Soup – a creamy flavorful soup with all my favorite Fall spices like cinnamon and sage.

fall soups and stewsBroccoli Cheese Soup – a classic creamy soup that’s perfected in a dairy free version. I love it extra cheesy so I’ll often add just a little bit extra!

Glorified Turkey – ok this is not really a soup or a stew but is absolutely one of my favorite fall dishes. Especially right after Thanksgiving when you have all those yummy turkey leftovers. The flavors of this dish are so simple yet so divine.

What are your favorite Fall recipes that you like to break out as the weather cools?

Back to School Smoothies – Tropical Green Smoothie

green smoothie

Green smoothies are an excellent choice for those back to school mornings as they provide a ton of nutrients to start the day and get the kids energized. A green smoothie though, is not always the most popular with kids. They take one look at the color and won’t even try it no matter what you tell them is in it. (This is one of the reasons why I like making other kinds of smoothies and adding in a little greens. You can literally hide them in there as it doesn’t change the color and they get blended up so they have no idea!)

One of the reasons kids (and some adults too) steer away from green smoothies is because often times they are this ugly dark green and aren’t very tasty or sweet. And even though I like my vegetables, when my smoothie tastes bland and like just a glass of vegetables, that doesn’t appeal even to me – why would a kid like it? That being said I have found a green smoothie that I quite enjoy and has passed the ‘kid test’. It is actually the favorite of my youngest son.

This green smoothie is sweet in taste due to the 3 kinds of tropical fruits, but not overly so, and a bright vibrant green. Stocked with 3 kinds of greens as well this makes for a very good combination. The nice thing is to if you need it a little sweeter you just add a little more fruit.

I have even made this green smoothie in my kids cooking classes (ages 3-12) and most of them liked it. In fact, for some of them it was their favorite smoothie as well!

Why do you want kids to have a green smoothie in the morning?

  • They are an easy way to get in those greens everyday (and right at the start). I don’t know about you but sometimes I find this difficult and get to the end of the day with no greens whatsoever. I feel good when I start my day with some greens.
  • Greens are rich in fiber, high in vitamins like vitamin C, K, E, and minerals and have many disease fighting benefits. And if you’re using a green like spinach, it’s high in iron ( supports brain function, muscle health, curbs fatigue)
  • Greens are high in antioxidants
  • They are high in folate which maintains a healthy heart, is needed for body’s cell division and prevents depression
  • Supports healthy brain function

Tropical Green Smoothie

1 c. spinach

green smoothie3-4 stems of parsley

1 sprig of fresh mint (I love mint so I might add a bit more, add yours to taste)

*1/2 c. papaya

1/2 c. pineapple

1/2 c. mango

**1/2 -3/4 c. apple juice or water

Put all ingredients in Vitamix blender. Start on low moving up to high. Blend on high for 1 minute or until smooth. Enjoy!

*I use orange or yellow papaya as I like it better and find it sweeter; but you can also use red papaya

**vary the amounts of fruit to make it sweeter or less sweet to taste

**I have found over the years that if I add a little more fruit then I can use water instead of juice and it still tastes yummy, sweet and delicious

Serves 1

Give this green smoothie a try this weekend and see how the crew likes it. If it’s a success you can start incorporating it into your back to school smoothie rotation in the mornings and kick off the day with a nice green healthy breakfast.

Back to School Smoothies – Classic Berry

berry smoothie

One of my favorite smoothies is when there is an abundance of fruit – and I mean a variety of fruits that I really love. Yes I know they all taste great on their own but I love putting them all together in one glass. Seriously for me it’s like a treat or a sundae.

This is why I love a classic berry smoothie. Not only do I fulfill my desire for more than one berry at once, I can also amp it up a little with some added ingredients that get disguised in the mix. So to the eye and palette very much berry, berry and berry, but to the rest of the body, lots of yummy nutrients that I need or am trying to get in!

This is especially good for kids who naturally love sweeter smoothies and will be all over drinking this. They will enjoy it and you will be happy that you got that other stuff in there (I feel especially successful when I’ve gotten some greens into them first thing in the morning). My daughter, in particular likes this smoothie and will gulp it down very quickly.

berry smoothieNow I know in the first post in this back to school smoothie series I recommended go easy on the fruit, as it can create too much sugar (even if it is natural) in the body first thing in the morning. The key is that with the other ingredients we are adding this quickly balances it out and stabilizes the higher sugars that you get from the higher fruit content. Plus because we are blending and not juicing you still get the fiber from the fruits which also helps to counter balance the sugars. And well let’s be honest, it tastes good! And every once in a while we deserve a little treat.

This is also a great smoothie if you are trying to introduce smoothies to your kids but not having as much luck as you had hoped so far. Because of it’s higher sweet content you may have more success, knowing that you did successfully get that spinach in there to, without them even knowing. Then later you can work on the green ones…

Classic Berry Smoothie

1 banana

5-6 fresh strawberries

1/2 c. blueberries

berry smoothie1/2 c. raspberries

1 1/2 c. non dairy milk (we usually use unsweetened almond milk)

*1-2 tbsp hemp seeds

1 healthy handful of spinach

Put all ingredients in the blender and mix until smooth. Now if you prefer more blueberry to strawberry or raspberry, feel free to adjust the amounts accordingly. You may also substitute chia seeds for hemp seeds, just be aware that with chia seeds they can make it much thicker especially if not drunk right away.

Serves 3

Perfect for the morning and to add that variety to the morning smoothie menu.

Coming up… a yummy Green Smoothie (honestly it’s delicious! and your kids will love it)