Blueberry Smoothie Bowl

This smoothie bowl recipe is another go-to for me, alongside my Ocean Bowl. It’s banana-less, which is my usual preference, and the berry powder in this adds an almost candy-like quality to this bowl.

I love this bowl after a summer hike or a walk on the beach. It’s refreshing, hydrating, and filling. Best of all, it’s fairly easy to make and the main ingredients keep for a long time, so you can always have them on hand. To make it more filling, you could add a scoop of protein powder or collagen powder.

This recipe is super simple, the only frills are the powders which are totally optional! I added blue spirulina in this to give it a deeper purple hue, but in addition to almost all the other ingredients in this bowl, spirulina is a powerful antioxidant. Mangoes, blueberries, and açaí are great sources of vitamin C and antioxidants.

Antioxidants are important for neutralizing free radicals in the body. Oxidative stress, which can occur from pollution, excessive exercise, inflammation, certain foods like artificial sweeteners, and even mitochondrial activity, occurs when free radicals are not processed efficiently by the body. Oxidative stress has been linked to many diseases and health conditions. That’s why it’s important to try to minimize the production of free radicals in the body, and it’s also important to consume a diet rich in antioxidants.

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Berry Smoothie Bowl

( 0 reviews )

Yield: 11x2x3x4x5x

Author: Dahlia Dei

Prep time: 10 MinTotal time: 10 Min

This delicious smoothie bowl tastes just like a refreshing berry popsicle, perfect for a summer breakfast or snack...

IngredientsUSMetric

• 1 cup frozen mango
• 1 cup frozen blueberries
• 1/4-1/3 cup water
• 1 teaspoon blue spirulina (optional)
• 2 teaspoons Berrylicious blend or açaí powder (optional)
• Blueberries
• Kiwi
• Chia seeds

Instructions

1. In a blender, combine the frozen fruit, the spirulina and berrylicious blend, if using, and a little bit of the water.
2. Add in more water gradually as needed, to maintain a smooth and thick texture.
3. Once well combined, transfer to a bowl and top with fresh blueberries and kiwi and sprinkle chia seeds on top. Enjoy!

Nutrition Facts

Calories

495.13

Fat

12.91

Sat. Fat

1.14

Carbs

94.53

Fiber

24.13

Net carbs

70.4

Sugar

60.35

Protein

10.2

Sodium

47.4

Cholesterol

0

Similar Recipes

Mint Chocolate Chip Smoothie Bowl

Ocean Smoothie Bowl

https://dahliadei.com/recipes/blueberry-smoothie-bowl

summer, berry, acai bowl, smoothie bowl, smoothie

breakfast, snack

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Blackberry and Fig Salad with Goat Cheese and Rose

Very, very excited to share this salad. It is so simple to make and comes together in no time—but it tastes like it should’ve taken way more effort. The sweet-salty combo is a tale as old as time, but add in peppery from the arugula, add in floral from the rose petals and the fig, and each bite is just perfection with the sparkles emoji.

I wanted a fun, elevated take on fig and prosciutto salad that could totally hold its own without the prosciutto (which btw would be a very tasty addition to this salad). First thing I thought of was pistachio and naturally (for some reason) I thought about rose. At first I was thinking about making some sort of rose water-blackberry jam dressing (which did absolutely taste amazing with some balsamic vinegar), but then I felt like things were getting out of hand and the more delicate flavors were easily overpowered.

On a quest to lean into the pepperiness of the rocket, the sweetness of the berries, and the earthiness of the figs, I figured two components were a must: balsamic glaze (I always have a bottle on hand, but if you don’t, it’s very simple to make, instructions in the notes), and honey. The honey would bring in a new floral note to complement the rose and the fig. To balance out the sweetness, some goat cheese and a sprinkle of flaky sea salt seal the deal.

So, this recipe is purely for fun. Unlike my last two salads, I wouldn’t recommend this one as a meal. This is a very fun, very exciting snack. It’s also a very impressive side dish. These flavors would pair beautifully with lamb in particular if you were thinking about serving this at your next dinner party.

With a very simple and short ingredient list, I’m pretty confident that this beautiful salad will become a staple once you give it a try—it’s just so much flavor pay-off for so little work. I don’t want to over-hype this, so I’ll just stop and tell you to give this salad a try. Then try it with the blackberry jam-rose water dressing if you want more sweetness and a stronger floral flavor.

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Fig and Blackberry Salad

( 0 reviews )

Yield: 1

Author: Dahlia Dei

Prep time: 5 MinTotal time: 5 Min

This elegant salad makes for a decadent and sophisticated side dish that's guaranteed to impress

IngredientsUSMetric

• 1 large handful of baby arugula
• 5 blackberries
• 1 fig
• 1 small handful shelled pistachios, roughly chopped
• 1/2 tablespoon goat cheese (optional)
• balsamic glaze (instructions in the notes)
• honey
• dried rose petals, for garnish

Instructions

1. Slice the blackberries in half, and the fig into eighths.
2. Assemble the salad by combining the fruit, arugula, pistachios, and goat cheese, then drizzle balsamic glaze and honey on top. Sprinkle flaky sea salt and dried rose petals and serve. Enjoy!

Notes

• If you don't have balsamic glaze on hand, or just want to make it yourself: for 1/4 cup of balsamic glaze, simply bring a cup of balsamic vinegar to the boil then simmer for about 20 minutes or until it has reduced to a thick syrupy consistency. Allow to cool completely before using.
• To make this recipe vegan, simply omit the honey and goat cheese. An extra sprinkle of salt will help bring out the sweetness of the fruit and glaze.

Nutrition Facts

Calories

93.35

Fat

2.26

Sat. Fat

1.13

Carbs

17.81

Fiber

2.41

Net carbs

15.38

Sugar

15.14

Protein

2.56

Sodium

32.05

Cholesterol

3.22

Actual nutritional value may vary based on quantity of balsamic glaze and honey used.

https://dahliadei.com/recipes/blackberry-fig-salad

summer salad, fig and goat cheese, berries

side dish, salad

Italian, American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Matcha White Chocolate Baked Oats

I don’t think, at this stage, it’s any surprise that I love matcha. It started when I was maybe 13, being tempted by the pretty, green frappuccino. That icy sugary concoction was the gateway to my obsession with throwing matcha powder into everything. I’m marrying, in this recipe, two of my matcha creations. Because, when it comes to matcha, more is more. I’m talking about a delicious matcha baked oats situation, with matcha chocolate drizzled on top. If you’re not there yet, though, don’t worry, just use regular white chocolate instead.

Let’s talk about the matcha white chocolate first: I first decided to make this for Valentine’s day. I played around with some vegan, refined-sugar free white chocolate, adding different quantities of matcha to it until I found the right taste. I used some of it to make chocolate-covered strawberries. The rest, I snacked on like it was my favorite candy bar. To be completely honest with you, it’s up there.

The matcha chocolate is very easy to make if you know how to melt chocolate, which you can do in a double boiler, or even easier, a microwave. I personally prefer the double boiler method, which I detail in this instagram post about the matcha chocolate-covered strawberries. Not that obsessed with matcha? No problem, this recipe will turn out delicious whether you go for the matcha chocolate or just your favorite white chocolate.

So, about the baked oats: When I first tried baked oats, I found them very dense and rich in most recipes. They’re very dessert-y in that way, so I think it’s important to cut through that richness with some fruit. I’m also a huge advocate for throwing in a serve or two of your five a day into your breakfast! Some of my favorite pairings with matcha are raspberries, coconut, and mango. If you lean into the flavor from the coconut oil, fresh mango and shaved coconut would be perfect toppings for this. Especially if you use a refined sugar-free white chocolate sweetened with coconut sugar, like I did for this recipe. The raspberry version and the tropical coconut-y version both present slightly different variations on this delicious breakfast option, that you can prep the night before.

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Matcha White Chocolate Baked Oats

( 0 reviews )

Yield: -2+

Author: Dahlia Dei

Prep time: 15 MinCook time: 15 MinTotal time: 30 Min

This decadent breakfast recipe brings the earthiness of matcha and all of its health benefits to cake-like baked oats

IngredientsUSMetric

• 1 egg
• 1 teaspoon vanilla extract
• 2 tablespoons honey
• 1 tablespoon coconut oil
• 1/2 cup milk of choice
• 1/4 cup water
• 1 cup rolled oats
• 2 teaspoons matcha powder (plus some more for dusting)
• 1/2 teaspoon baking powder
• A pinch of salt
• Oil for greasing the pan

Optional

• White chocolate, or matcha white chocolate (instructions below)
• Raspberries
• Shredded coconut

InstructionsFahrenheitCelsius

1. Preheat oven to 180° C.
2. In a high-speed blender, blend the oats on the fastest setting until you have oat flour, keep in the blender.
3. Combine the egg, vanilla, honey, melted coconut oil, milk, and water in a bowl and whisk.
4. Once the wet ingredients are well combined, transfer them into the blender with the oat flour, and add in your matcha powder.
5. Blend until very well combined, ensuring that there are no pockets of matcha or oat flour, before returning to the mixing bowl.
6. Add the baking powder and salt, mixing until just combined.
7. Grease a 6” x 4” ramekin or two 4-inch ramekins with oil.
8. Pour the batter into the ramekin(s), adding some white chocolate in the center, and bake for 15-20 minutes (the larger ramekin requires more time in the oven).
9. Remove the oats from the oven once the top and edges are golden-brown and a skewer inserted into the center comes out clean.
10. Optional: While the oats cool, melt some white chocolate in the microwave (10-20 second intervals, mixing in between), to drizzle over the top.
11. Top the oats with the melted white chocolate, some raspberries, and a dusting of matcha powder and enjoy!

For Matcha White Chocolate

1. In a double-boiler, melt 270g white chocolate.
2. Once the chocolate is almost completely melted, remove from the heat, add in 4 teaspoons of matcha powder, and continue to stir until the mixture is completely smooth.
3. Pour your matcha white chocolate into molds of your choice, or directly onto a lined baking sheet.
4. Allow your matcha chocolate to harden for about 10-15 minutes in the freezer before serving or using in a recipe.

Notes

• To make this recipe vegan, replace the egg with one flax egg, which is one tablespoon flaxseed meal and three tablespoons of water, left to thicken for 15-30 minutes
• You can also substitute the honey in this recipe for maple syrup
• To make this recipe gluten-free, make sure you use gluten-free oats
• You can replace the coconut oil with butter or avocado oil
• To make greasing your pans and dishes easier, buy an oil spray—my favorite is a non-aerosol avocado oil
• Almond extract is a touch controversial (at least among my friends) but adding the tiniest bit of almond extract to this (1/4 teaspoon) adds something a little extra
• This makes two servings and can be reheated the next morning in the oven, covered with aluminum foil, for about 15 minutes
• To make the matcha chocolate vegan, use vegan white chocolate

Nutrition Facts

Calories

365.6

Fat

13.8

Sat. Fat

8.03

Carbs

51.92

Fiber

6.08

Net carbs

45.83

Sugar

22.25

Protein

10.53

Sodium

183.55

Cholesterol

89.17

Nutritional information calculated excluding white chocolate which may vary greatly depending on type, quantity used, and individual ingredients.

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Chocolate Hazelnut Overnight Oats

Blueberry Lemon Poppy Seed Baked Oats

https://dahliadei.com/recipes/matcha-white-chocolate-baked-oats

Matcha, white chocolate, refined sugar-free, green tea, caffeine

dessert, breakfast

Japanese, American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Blueberry Lemon Poppy Seed Baked Oats

I have some big-ish news! Starting this week, I will be posting a new oat recipe every Monday for six weeks. That’s six creative and delicious (not to mention very easy) oat recipes.

I’ve got recipes coming up for baked oats, overnight oats, and even savory oats, so there’s something for everyone—even if you don’t like oats. Take me, for example, I really didn’t get the hype around oats. The texture, flavor, and all-around rich and dense mouthfeel really didn’t appeal to me. That being said, the idea of oats always sounded really good to me, health-wise, and I do like the flavor of oats in the right context. So these are going to be, naturally, me-approved recipes, but that means a little bit more in this context: if you like oats, I’m sure you’ll love these recipes. If you don’t like oats, I know at least one of these recipes will work its way into your heart. Sincerely, a fellow not-huge-fan-of-oats.

So, about this recipe: if you’ve never tried baked oats, you’re missing out. It’s very close to having cake for breakfast. I’m not going to lie and say it’s exactly the same, but it’s its own cake-adjacent vibe, like banana bread or muffins. It is a vastly different experience to your classic oatmeal, though.

What makes this recipe better than most other baked oats recipes? The straightforward answer is the brightness and acidity of the lemon. One thing I don’t love about traditional oatmeal recipes is how dense and rich they are, I get tired of eating them very quickly. The brightness of the lemon in the baked oats and in the lemon vanilla yogurt, combined with the freshness of the stewed blueberries, just makes this recipe relatively light. Bonus points: your house will smell like a lemon loaf all morning.

This recipe is dairy-free and refined sugar-free, but it’s not vegan. I do have tips at the end to make this recipe vegan and gluten-free.

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Blueberry Lemon Poppy Seed Baked Oats

( 0 reviews )

Yield: -2+

Author: Dahlia Dei

Prep time: 10 MinCook time: 50 MinTotal time: 1 Hour

A healthy, yet decadent, breakfast option that will make your whole house smell like lemons and vanilla

IngredientsUSMetric

Blueberry Lemon Poppy Seed Baked Oats

• 1 egg
• 1/2 teaspoon vanilla extract
• 2 tablespoons honey
• Zest from half of a lemon
• 2 tablespoons lemon juice (the juice of one small lemon)
• 1 tablespoon coconut oil
• 1/2 cup milk of choice
• 1/4 cup water
• 1 cup rolled oats
• 1 tablespoon poppy seeds
• 1/2 teaspoon baking powder
• A pinch of salt
• 1/2 cup blueberries (fresh or frozen)
• Oil for greasing the pan

Stewed Blueberries

• 1/4 cup frozen blueberries

Lemon-Vanilla Yogurt

• 2 tablespoons coconut yogurt
• 1 teaspoon honey
• 1/2 teaspoon vanilla extract
• Zest and juice from 1/4 of a lemon

InstructionsFahrenheitCelsius

1. Preheat oven to 180° C
2. In a high-speed blender, blend the oats on the fastest setting until you have oat flour
3. Combine the egg, vanilla, honey, melted coconut oil, lemon juice, lemon zest, milk, and water in a bowl and whisk
4. Once the wet ingredients are well combined, add in the oat flour, poppy seeds, baking powder, and salt
5. Fold in the blueberries
6. Grease a 6” x 4” ramekin or two 4-inch ramekins with oil
7. Pour the batter into the ramekin(s) and bake for 35-50 minutes (the larger ramekin requires more time in the oven)
8. While the oats are in the oven, prepare the stewed blueberries by adding frozen blueberries to a saucepan and heating them up, covered, until the berries begin to release their juices
9. Once thawed and heated, take the berries off the heat, mash them gently with a fork, and leave covered in the pan until ready to serve
10. Remove the oats from the oven once the top and edges are golden-brown and a skewer inserted into the center comes out clean
11. While the oats cool, combine the coconut yogurt, lemon juice, lemon zest, honey, and vanilla in a small bowl
12. Top the oats with the lemon-vanilla yogurt and the stewed berries and enjoy!

Notes

• To make this recipe vegan, replace the egg with one flax egg, which is one tablespoon flaxseed meal and three tablespoons of water, left to thicken for 15-30 minutes
• You can also substitute the honey in this recipe for maple syrup
• To make this recipe gluten-free, make sure you use gluten-free oats
• If you’re not a fan of coconut, replace the coconut yogurt with greek yogurt or soy yogurt, and the coconut oil with butter or avocado oil
• To make greasing your pans and dishes easier, buy an oil spray—my favorite is a non-aerosol avocado oil
• For vanilla extract, for any recipe, use vanilla-bean paste, it’s a touch more expensive but it’s a very quick and easy way to make your desserts a little more refined and better tasting
• Almond extract is a touch controversial (at least among my friends) but adding the tiniest bit of almond extract to this (1/4 teaspoon) adds something a little extra
• This makes two servings and can be reheated the next morning in the oven, covered with aluminum foil, for about 15 minutes

Nutrition Facts

Calories

424.30

Fat

17.22

Sat. Fat

10.07

Carbs

63.50

Fiber

7.36

Net carbs

56.13

Sugar

29.39

Protein

12.54

Sodium

143.31

Cholesterol

97.88

Nutritional value for oats made on almond milk

https://dahliadei.com/recipes/blueberry-lemon-poppy-seed-baked-oats

Oats, Baked Oats, Lemon, Berries

Breakfast, Dessert

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei