Tropical Green Smoothie Bowl

We’re nearing the end of our six weeks of smoothie bowls. This has been a very fun and very yummy project. I’m enjoying doing these 6-week series as a fun way to populate the recipe section of the blog. This week, I translated one of my go-to smoothies into a smoothie bowl. I love green smoothies but, a lot of the time, the flavor is lacking. That’s why this one’s my favorite, because it’s full of so much spinach (and you could add in some kale too!) but it also tastes like the perfect tropical treat.

This is similar to my ocean bowl recipe from a few weeks ago. They have similar summery vibes, the perfect summer duo. With mango and passion fruit as key ingredients in both, but they do diverge in other ways. They’re each a unique experience, honestly, but if you liked one you’ll love the other!

This one has a lot of goodness in all the chlorophyll from the greens powder or matcha, and the leafy greens. You could also add in some spirulina for an extra boost. Then for even more flavor and goodness, there’s coconut water for hydration, frozen coconut for fiber, potassium-rich mango and banana, and passion fruit for antioxidants. Flavor and nutrient-wise, this is the perfect summer smoothie bowl—add in your favorite protein powder (I recommend flavorless collagen) and some frozen cauliflower to make this an even more well-rounded breakfast!

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Tropical Green Smoothie Bowl

Yield: 1

Author: Dahlia Dei

Prep time: 10 MinTotal time: 10 Min

This delicious green smoothie bowl is a tropical delight perfect for a warm summer morning...

Ingredients

• 1 cup frozen mango
• 1/2 cup frozen coconut
• 1/4 cup frozen banana
• 3-4 passion fruits
• 1 large handful of spinach
• 1 teaspoon greens powder or matcha powder
• 2 teaspoons Tropicana blend (optional)
• 1/4-1/2 cup coconut water

Instructions

1. In a blender, combine the frozen mango, coconut, banana, and the pulp of two or three passion fruits, as well as a little bit of coconut water. Gradually add in more coconut water as needed to blend everything together but still maintain a thick texture.
2. Once everything is well combined, transfer the smoothie into a bowl, and top with the remaining passion fruit, and some shredded coconut, and enjoy!

Nutrition Facts

Calories

292.28

Fat

15

Sat. Fat

12.35

Carbs

42.7

Fiber

8.54

Net carbs

34.16

Sugar

32

Protein

4.38

Sodium

96.73

Cholesterol

0

Nutritional information excluding toppings.

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Mint Chocolate Chip Smoothie Bowl

Ocean Smoothie Bowl

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https://dahliadei.com/recipes/tropical-green-smoothie-bowl

Summer, tropical, smoothie, coconut, Caribbean

breakfast, snack, dessert

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

Harvest Salad with Maple Cinnamon Vinaigrette

We’re just past the half-way point of our Six Weeks of Salads journey, and if this has taught me anything, it’s that I tend to think arugula is the only acceptable salad-leaf. Baby arugula is, in my mind, the undisputed champion of the salad world. Why deal with lettuce, which is essentially just less flavorful arugula? So, I guess, I learned two things: lettuce belongs on sandwiches, and arugula is king. Things would get pretty boring, though, if I kept offering you arugula salads every single time. So, I’m changing things up. No arugula here, and thankfully, no lettuce either.

I never was a big salad person growing up. Unless the salad had no lettuce in it, in which case I was easily convinced. So, when I grew up and started having to reason with my own self to eat my vegetables, I tried all sorts of different new and exciting salads. I had a very simple garden salad made on baby arugula with some feta, tomatoes, onions, and a simple lemony dressing. I also had raw broccoli in a broccoli salad. Similarly, I had raw brussels sprouts in a salad, too.

I’ve had many different salads over the years, but the most fun, stand-out experiences for me was when I had these vegetables, that I’d only ever had cooked, in salad form. That’s why when I was brainstorming ideas for this harvest salad, I knew from the start the base was going to be brussels sprouts. To me, they’re the ultimate cold weather vegetable.

Now that I’ve discussed the base, let’s talk about everything else! The weather’s been getting colder here in Australia, so a quick look at the produce section of my grocery store was plenty of inspiration for this. Beautiful dark kale leaves, ripe and juicy pomegranates, and all sorts of different apple and pear varieties. When it came time to dream up the dressing, it had to be made on apple cider vinegar, of course. Then came the risky, but rewarding, decision to add in the sweet, warm flavors of cinnamon and maple syrup. The result is a really comforting salad packed full of flavor.

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Harvest Salad with Cinnamon Maple Vinaigrette

( 0 reviews )

Yield: 41x2x3x4x5x

Author: Dahlia Dei

Prep time: 5 MinCook time: 2 MinTotal time: 7 Min

This apple brussels sprout salad is packed full of comforting autumnal flavors, making it the perfect side dish for any cold-weather meal...

IngredientsUSMetric

• 1 honey-crisp apple, chopped
• 1 granny smith apple, chopped
• 1 bunch of kale, sliced
• 500g brussels sprouts, shredded
• A small handful of walnuts, roughly chopped
• A small handful of pepita seeds
• A small handful of almonds, roughly chopped
• Pomegranate seeds
• Cinnamon Maple Vinaigrette (recipe below)

Cinnamon Maple Vinaigrette

• 1 shallot, sliced
• 1/4 cup olive oil
• 3 tablespoons maple syrup
• 2 tablespoons apple cider vinegar
• 1 teaspoon cinnamon

Instructions

1. Heat up the olive oil in a small pan. Fry the shallot in the olive oil until golden and fragrant, about 2 minutes.
2. Take the oil off the heat and add in the maple syrup, apple cider vinegar, and cinnamon. Set aside to cool slightly.
3. In a large bowl, combine the kale, brussles sprouts, nuts, seeds, and warm dressing. Once well combined, add in the apples and pomegranate seeds. Toss and serve. Enjoy!

Notes

• This recipe is vegan and gluten free.
• You can play around with the type of apples used in this salad, and you can even try pear!

Nutrition Facts

Calories

405.13

Fat

23.54

Sat. Fat

2.82

Carbs

46.93

Fiber

11.07

Net carbs

35.87

Sugar

28.5

Protein

8.74

Sodium

53.53

Cholesterol

0

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

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Fig and Blackberry Salad

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https://dahliadei.com/recipes/fall-apple-salad

winter, fall, autumn, apple, harvest, kale, brussels sprouts, thanksgiving

side, salad

American

Did you make this recipe?

Tag @dahliadei_wellness on instagram and hashtag it # dahliadei

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

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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