Purple Power Smoothie Bowl

The winter blues are such a downer. Crazy weather, not being able to get outside, getting in a rut with our diet. Ugh. This smoothie will help get you out of that rut and add more vibrancy to your diet. Phytochemicals are ohh so important to the body as they help with overall health and disease prevention. Science isn't quite there with knowing the exact ins and outs of what role each phytochemical specifically plays, but we can all agree that they are good stuff and we should eat more of them:) Heres a little info on a few of the easiest ones to get in daily!

Blue/Purple Fruits and Veggies- Anthocyanins- the darker the hue the better-think beets!

Green Fruits and Veggies- Isothyocyanates-  Think Broccoli, Brussels sprouts! 

Red Fruit and Veggies- Lycopene- Functions better in the body when the produce is cooked such as cooked tomatoes!

Purple Power Smoothie

1/2 cup Vanilla low fat yogurt

8 Strawberries

1/2 cup frozen Blueberries

1/2 cup raw Spinach

1/4 cup baby Carrots

1/2 Banana frozen if you'd like it icy or raw if not

1/4 cup Oats (optional)

1/2 - 1 cup Water to thin

Blend all ingredients very very well. No chunks. To make this vegan substitute your favorite non dairy yogurt! Makes 2 servings. Serve in a glass or make it like a smoothie soup in a bowl for breakfast!

Chocolate Covered Strawberries

Valentines Day calls for some fun, healthful treats! Molten lava cakes are my absolute favorite, butttt I'm trying to keep it on the lighter side today. I use the darkest chocolate I can find, but semi-sweet or milk will work too. The darker you get on the chocolate scale the less sugar it contains. Chia seeds add a nice crunch and a good dose of healthy fats, but any small "crunchy" thing will do! 

-1 package strawberries; washed and dried, tops left on

-1  1/2 bars  Endangered Species 88% Dark Chocolate

-Sprinkling of chia seeds or any other favorite topping. Chopped roasted almonds, peanuts, or other candies work well!

Melt chocolate in a double boiler or you can do this in 30 second increments in the microwave. Dip each strawberry into the chocolate and place on parchment or wax paper. Sprinkle with topping while drying. 

Creamed Spinach

Creamy dreamy spinach. Many people are haters but I was always a huge fan. When it comes to vegetables theres certain ones that I really prefer cooked, Spinach being one of them. This is a recipe revamp of the traditional version using stronger flavors and a quick cooking method. Side note: for anyone who has iron levels that go low at times spinach contains non-heme iron, which unfortunately isn't as absorbable in the body. To make the most of it add a source of Vitamin C like fresh lemon juice right at the end of cooking to make the iron it does contain more usable for every cell in the body!

-2 packages or approximately 4 cups fresh spinach. If buying in the bundles this is about 2 bundles of spinach

-2 Tbs Olive Oil

-4 fresh garlic cloves chopped

-Salt and pepper to taste

-Half a lemon juiced into the pan

-Shaving of fresh Parmesan or Romano cheese right at the end of cooking. Substitute nutritional yeast to make this vegan

Heat a large skillet with 2 Tbs. Olive Oil over med-high heat. Add in garlic. Saute for 1 minute. Add in spinach allowing it to wilt down as you add it in. Once wilted add a pinch of salt and pepper. Add in the lemon juice. Lastly top with either cheese or nutritional yeast.