I’m such a fan of sweet potato. I used to eat whole sweet potatoes all by myself, multiple times a week, every week. Oh, the good days. Now, I sync food with my cycle phases so I mostly consume sweet potatoes during my luteal phase. The more I cycle-sync, the more I’ve adapted my cravings to phase appropriate foods. So, this shake is a mash-up of WomanCode recommended luteal foods like sweet potato, cauliflower, and peach. More deets about cycle-syncing here, but you don’t need to follow WomanCode to enjoy this smoothie!
The Sweet Potato Cinnamon Peach Smoothie does require a bit of prep work for the veggies but once you have these items in your freezer arsenal, you will be able to reap the benefits of many future smoothies! So, I promise it’s worth it!
First up is the cauliflower. Raw cauliflower can wreak havoc on the tummy so I steam and freeze it for smoothies. It’s also easy to rinse and chop cauliflower and then stick it in the microwave for 3-5 minutes until tender. Let it cool to room temperature before freezing it on a tray to avoid clumps. Then, move it to a freezer bag or container. In a frozen state, the cauliflower makes a neutral and thick base!
Is there anything more delicious than roasted sweet potato? I think not. Roasting brings out the natural sweetness and caramel-like flavors in sweet potatoes so don’t skip this step. Once roasted and cooled, you can slice it into large cubes (to make it easier on your blender later) and freeze. The sweet potato can be used roasted and cold but frozen creates thickness to make this smoothie shake-like.
I also throw some dark leafy greens into my smoothie. Be warned: fresh ones will have a greener taste. Frozen greens, on the other hand, can hide their taste a little better in the smoothie. Both methods, fresh or frozen, and any leafy green should work.
I always prefer frozen over fresh produce for smoothies because frozen goods make a cold and frosty smoothie. Though, for this recipe, I’m taking advantage of summer peaches and using it fresh. The fruit is extra sweet when used fresh, just like how the fresh leafy greens taste extra green. I haven’t tested with frozen peaches but be sure to add more liquid if you go that route.
I cut out the flesh from aloe vera leaves (as shown) and throw it into my food processor. Once blended, the aloe becomes a sticky liquid which I pour into an ice cube tray. I fill each slot 3/4 of the way so that I can easily pop a cube into my smoothies each day.
Aloe Vera is the last and the optional addition to the Sweet Potato Cinnamon Peach Smoothie. Lately, I’ve been into adding a tablespoon’s worth of frozen aloe Vera gel to my smoothies. Supposedly the plant has crazy health benefits. My Mexican ancestors used to vouch for the spectrum of benefits cactus has. It can help everything from your skin to your digestion and even help your immune system. Though, store-bought aloe should also work if you want to incorporate it into this smoothie (or any other smoothie recipe)!
Sweet Potato Cinnamon Peach Smoothie
Recipe Type: Breakfast
Cuisine: Smoothie
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
Here is where summer and fall meet. Warm flavors of sweet potato and cinnamon combine with the fruity freshness of peach to make a delicious smoothie. Admittedly, I like my smoothies thick so this recipe is more shake-like but smoothie sounds more pleasant in the title. 🙂
Ingredients
3/4 cup frozen sweet potatoes
1 cup frozen cauliflower florets
A large, fresh white peach
2 tbsp almond butter
1 cube frozen aloe vera gel, optional
A handful of greens
1 scoop vanilla protein
½ tsp cinnamon
½ tsp maqui berry powder, optional
About ½ cup water or milk (plus, more to thin to desired consistency)
Instructions
To make the layered smoothie, start with the base of sweet potato, cauliflower, peach, almond butter, aloe, and cinnamon. I like to blend these up with water before adding the protein powder. Otherwise, the protein powder seems to absorb the liquid without leaving any for smoothing out the ingredients.
Next, add the protein powder, and blend again, scraping down the sides if necessary.
Once smooth, pour almost half of the mixture into a serving glass. To the blender, add the maqui berry powder and blend again.
Add half of the maqui berry layer to the top of the first layer in your glass. Reserve the remaining contents for the green layer.
Scrape down the sides of the blender and add the handful of greens. The smallest splash of water also helps get the mixture going. When the greens layer is smooth, pour it into your glass.
The top layer will taste very GREEN so be sure to stir it up after taking a picture 😉
Notes
The prep time does not include freezing time. Most of the main ingredients are frozen except for the peach. See the post for preparation tips and why I use frozen vs fresh.[br]If you don’t have maqui berry powder, skip the middle layer and just make one larger green layer. It doesn’t contribute much flavor-wise, anyway.[br]If the layering business is too much of a fuss, the smoothie also tastes awesome when it is all blended up together at once.
My love for tahini is almost a year long affair. It’s wild to think I hadn’t ever tried tahini prior to that. Heck, I was not even a fan of peanut butter two years ago. YES. I’m not kidding. This girl was not a fan of nut butter.
I once heard that our taste buds change every 7 years. I’m not sure how accurate that is so don’t take my word for it but I know our tastes are cyclical. Whenever my last taste bud change last occurred it made me a fan of dark leafy greens, too. Leafy greens used to taste like dry, bitter plants to me but I’ve come a long way. Look at me now, putting both of them in my smoothie!
If you’ve seen or tried my classic Banana Tahini Shake, then you’ll be a fan of this one! It is similar in texture but uses a few different ingredients to make it thick and shake-like. Smoothies and shakes are both breakfast favorites of mine but, unlike smoothies, shakes are nice and thick!
Also, I’d describe the flavor of this shake as being refreshing. It’s lightly sweetened but it tastes fresh thanks to the peppermint extract. You could use fresh mint, or simply omit. Though, I recommend it for a flavor booster! You could even experiment by substituting your favorite food-grade extract.
Let me know what you come up with if you give this recipe a try!
Green Banana Tahini Shake
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 shake
Ingredients
1 tbsp chia seeds
1 tbsp ground flax seed
½ cup water or milk of choice
A cube of frozen aloe vera juice, optional
A large handful of fresh baby greens ~ 1 heaping cup
1 cup frozen cauliflower
½ frozen banana
1 ½ tbsp tahini
4 drops peppermint extract
1 scoop chocolate or vanilla protein powder ( I used chocolate)
1 tbsp cacao powder, for enhanced chocolate flavor
Instructions
Add the first three ingredients to the blender and let sit for 5 minutes. This will give the seeds a chance to expand and, thus, provide a thickening power to the shake. You can also prep and soak the seeds overnight, if desired.
After the seeds have expanded, add the fresh greens and blend until smooth.
Next, toss in the remaining ingredients and blend. If necessary, pour in an extra splash of water or milk.
For the best experience, pour the shake into an empty tahini jar to enjoy!
Ever since I tried Nutrition Stripped’s Banana Maple Granola I have dreamed of recreating a chocolate or cocoa-infused version. Of course, you all know how I like my chocolate! (i.e. Creamy Peanut Butter Chocolate Crisp Bars and Chocolate Cinnamon Breakfast Shake) Typically, store-bought granola uses a lot of oil or a lot of liquid sweetener. In this case, banana serves to coat the granola and add some flavor while keeping the granola low in added oils and sugar!
I’m curious, how do you all enjoy granola? At breakfast time, I love adding granola to the top of my smoothies or parfaits for a delicious crunch. Also, if you haven’t tried using homemade granola as a cereal then you must! Store it in a container in the freezer for when the granola craving hits! Then, simply pour it into a bowl with milk and enjoy! It makes for quite a filling meal!
Disclaimer: I call this granola cocoa granola and not chocolate granola for a reason.
Personally, I like the light cocoa flavor without the sugar. Instead of sugar I use caramelized bananas to provided sweetness. If desired, you can still make the granola a bit sweeter like chocolate with the addition of some coconut sugar. See the recipe for amounts. Lastly, I know the recipe calls for many ingredients but granola is flexible. For a variation, you could swap in more oats, nuts, seeds, or quinoa for any ingredient you may not have enough of. Plus, the recipe can be cut in half and still bake up in the same amount of time. 👊
I’VE GOT YOU COVERED 😉
Cocoa Coconut Rustic Granola
Recipe Type: Breakfast, Snack
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: ~3 1/2 cups granola
This granola is a texture-lover’s dream! It has oats and coconut and nuts. Caramelized bananas help make this granola a low-sugar and low-fat treat.
Ingredients
2 medium-large ripe bananas*
1 tbsp coconut oil
1 ½ tsp vanilla extract
½ tsp cinnamon
2 tbsp unsweetened cocoa or cacao powder
1-2 tbsp coconut sugar, optional**
¼ tsp fine sea salt
2 tbsp unsweetened cacao nibs
1 cup old fashioned rolled oats
1/2 cup unsweetened coconut flakes
1/2 cup unsweetened coconut chips
1 cup nuts/seeds of choice (cashews. almonds, or pepitas would be great!)
Instructions
First, preheat the oven to 375 degrees Fahrenheit. Spread out banana halves onto a lined baking sheet and roast for 15 minutes. I know, it’s an extra step, but this helps caramelize the bananas to bring out sweetness. From here, you may proceed with the recipe.
Remove the bananas from the oven after they appear to be soft and caramelized. Then, turn the temperature down to 300 degrees Fahrenheit. (Tip: keep the oven door open to let out some of the heat)
In a bowl, mash up the bananas until no clumps remain (I had about 3/4 cup worth of mashed banana). Next, add in the oil, vanilla, cinnamon, cocoa powder, salt, and sugar, if using.
Now, dump in all of the oats, nuts, coconut, and cacao nibs. Mix well.
Spread mixture out on a lined baking sheet or a lightly greased baking sheet.
Bake for 25-30 minutes or until no soft pieces of granola remain. If desired, stir the granola halfway through baking to break apart clumps.
Notes
*You really need ripe bananas for this recipe. I used very spotted, not black, bananas. Bananas are at their peak sweetness when they are very spotted. Black bananas, on the other hand, have an earthy taste to them. They could work but the end result of the granola may not be as sweet.[br]**My taste buds are pretty content with lightly-sweetened food. Go ahead and taste the granola before putting it in the oven and see if it works for you—add in the coconut sugar if you want some sweetness.
3.5.3226
Additional notes: The photos show a half batch of the granola because I went through several baking trials and ran low on some ingredients x)
Oftentimes, I make some really fantastic smoothies and I don’t measure. If you know me, I’m all about cooking with as few utensils as possible! Simply, a handful of frozen this or that and a dollop of nut butter save me from having to wash measuring cups. As much as I love smoothies, I dislike having to wash the blender and blades so I want to minimize dirty dishes! For the sake of perfecting my beet and greens smoothie, I whipped out the measuring cups.
As you know from my Beet Brownies and Beet-filled Recipes Round-Up, beets are one of my favorite vegetables to cook with. Previously, I’ve added beets to smoothies but they have a way of taking over and overwhelming the smoothie. They are just as sweet as berries and filled with antioxidants so I decided to try subbing my usual berries for a quarter of a roasted beet. That was the perfect subtle way to sneak in the beet and keep the smoothie lightly sweet.
Also, just like my Carrot Mango Tumeric Smoothie, this Beet and Greens Smoothie is a thinner consistency. I like my thick shakes but right now I’m on a kick with these drinkable smoothies. Though, it’s not so thin that you couldn’t use a spoon—I still do! 😉
Additionally, I’ve been adding ashwaganda and maca powder to my smoothies for the past few months. I use Maju Superfoods brand which is affordable and a little bit of powder really goes a long way. They are not necessary for taste but they have health benefits, such as hormonal regulation, that I enjoy. It’s a little soon for me to see benefits but smoothies are the easiest way to incorporate them! Of course, you can totally make the smoothie without the boosters.
Let me know what you think if you try out this Beet and Greens Smoothie! 🙂
Beet and Greens Protein Smoothie
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
This smoothie makes perfect use of the beetroot and its greens. Any leafy greens will work though! The ingredient combination makes for one modest-sized smoothie. It’s sweet and zippy and so refreshing!
Ingredients
2 handfuls ~ 1 cup fresh or frozen leafy greens (I used beet greens)
¾ cup cashew milk or chai tea*
½ cup sliced and frozen zucchini
½ medium frozen banana
¼ large roasted and frozen beet root ~ ¼ cup
½ inch knob of frozen or fresh ginger root
a cube of frozen aloe vera juice (optional)
1 tsp cacao powder
a scoop chocolate plant-based protein
1 tbsp ground flax
½- 1 tsp cinnamon
1 tbsp almond butter
½ tsp ashwaganda root powder (optional)
½ maca powder (optional)
Instructions
First, add the greens and liquid to a blender and blend up until smooth. I find this prevents difficult-to-break-down greens from leaving flakes in the end result. If you have a high powered blender, feel free to throw everything in at once.
Next, add in the all of the rest of the ingredients and powders, if using. I find it best to throw the frozen ingredients on top of the powders so that they don’t fly up and stick to the sides of the blender.
Finally, enjoy the smoothie as is, with a sprinkle of extra cinnamon, coconut flakes, or some granola on top.
Notes
*Milk is the preferred choice in a smoothie but I tried some brewed and cooled chai tea in it and that tasted wonderful! Feel free to use chai or herbal tea for an added depth of flavor!
As much as I love berries in a smoothie, I hardly make the same smoothie twice. I like to change up my smoothies and they vary based on what I have on hand. Fortunately, carrot is a vegetable that I pretty much always have on hand. At times, I may even go through a 4-5lb bag of carrots in two weeks!
So, carrots are a recommended vegetable for my follicular phase and I’ve found a way to sneak them into a smoothie without it tasting like carrot mush. Additionally, I have a huge bag of frozen mango in my freezer that I’ve been stumped on how to use. Surprise, surprise: it pairs perfectly with carrot! You guys can leave me a comment if you’ve got some smoothie recipes to use mango. 🙂 I can’t tolerate too much sugar at once and this smoothie is just the right amount of sweet thanks to Tone it Up Vanilla Protein Powder.
Also, this smoothie is so simple that it doesn’t even require cooking or freezing the carrots beforehand. Though, I bet roasted and frozen carrots would be a delicious substitute. Just stick with classic orange carrots and not the heirloom variety because those aren’t as sweet!
This smoothie is like drinking sunshine! It’s so fresh!
Carrot Mango Tumeric Smoothie
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
Ingredients
One super large carrot, peeled and chopped (or sub 2 small-medium sized carrots)
1/3 cup frozen mango
1 cup ice cubes
¾ cup cashew milk or water
A scoop of vanilla plant-based protein*
½ tsp turmeric powder
1/8 tsp black pepper
Optional 1 tbsp flax and 1 teaspoon coconut butter or peanut butter (I added them after photo)**
Instructions
In a blender, throw the chopped carrot or carrots and process until finely chopped.
Next, add the mango, ice cubes, cashew milk, turmeric, and black pepper and blend. You may want to add in an extra ¼ cup of milk or water if you want the smoothie thinner. Though, I found it was drinkable as written.
Then, enjoy! I don’t know what’s faster: the time it takes to make the smoothie or how fast I drink it up. 😛
Notes
*Unlike my other smoothie recipes, this one is on the thinner side so it’s important to use a protein that fluffs. Tone it Up Protein or Nuzest Protein are good options. You may need to double the ingredients if you use a protein like ALOHA or The Natural Citizen which do not thicken smoothies as well.[br][br]**The benefits of turmeric are enhanced when paired with black pepper and a fat. Together, the body can absorb the curcumin much better.
Oh, beet root, aren’t you sweet? You give me lots of good to eat!
Okay, I hate to admit it but I was not always a fan of beets. Only recently have I started liking beets. Just over a year ago, I remember how I’d still turn my nose up at the canned slices at salad bars. They just seemed tasteless and weird to me. It was not until I spotted some very dirty but beautiful bunches at a local farmers market that I decided to give them a try. I was forever changed 😍
Not surprisingly, beets taste so good when you whole roast them yourself. They taste alright boiled but, the same way roasting makes sweet potatoes extra tender and flavorful, the same works for beets. I like wrapping them in foil or popping them in a Dutch oven for an hour to bake. You must try it! Then, you can make my fudgy Beet Protein Brownies (scroll down) or any of these other awesome beet recipes in my round up!
After all, I’m constantly trying out different recipes and I figured I’d share a few beet-themed ones that I love!
If you follow me on Instagram, you know I rave about Cookie and Kate recipes. So, evidently, I’ve made this fresh salad at least three times that I can remember. It works with raw or cooked beets, too.
As of now, Starbucks no longer sells this salad. Still, back when Starbucks was selling this salad, I would recreate it at home. Also, I think it’s yummy with some diced apple thrown in!
These burgers have “mega” in their name for a reason! I enjoyed a big batch of these delicious patties for days!
Additionally, here’s a quick recipe you can’t go wrong with…
First, slice a beet. Second, apply peanut butter, cinnamon, and sea salt on said beet. Lastly, top with another slice of beet. Then, EAT.
Finally, the moment we’ve been waiting for:
Beet Protein Brownies!
These brownies are legit. Seriously, you might need to restrain yourself from just eating the raw batter. Well, I did. In actuality, there is nothing “raw” about the batter so feel free to eat this brownie batter with a spoon! Though, if you can wait 15 minutes, the batter makes pretty awesome brownies, too. The Beet Protein Brownies came together thanks to the help of some standout products:
1 Square Organics bar, chopped into cubes (optional)
Instructions
Preheat the oven to 375 degrees Fahrenheit and grease or line a 9 x 5 loaf pan (mine is 8.5 x 4.5) with parchment paper.
In a food processor or blender, add all of the ingredients except for the Square Organics bar, if using, and blend until smooth. You may need to stop the processor to scrape down the sides. The batter will be very thick—do not add milk or water it down! Once blended, stir in half of the square organics bar.
Scoop batter into the loaf pan and press into the corners. If desired, you can lightly oil a spoon or spatula to help press the batter and this way it won’t stick! Then, top with remaining square organics cubes and lightly press into the batter.
Bake for 10-15 minutes. (I took mine out at 10 minutes and they stayed nicely fudgy.) As long as the top of the brownies has formed a solid crust, then that means they are ready. If the top is still gooey, leave in for up to 15 minutes. Not longer, or the brownies may dry out.
Let the brownies cool completely before cutting into them. They will keep in a covered container in the fridge for up to 3 days.
Notes
I’ve only tested using the above mentioned protein powder though other brands should work. As well, I believe almond meal would work as a substitute for the protein powder, though, that would decrease the protein content of the brownies.[br]Also, the brownies are plenty delicious on their own but who doesn’t want extra chocolate in a brownie? Instead of the Square Organics bar, you could use 1/4 cup chopped chocolate or chocolate chips.
Do you have some new ideas for how to use beets? Or, perhaps you have some yummy beet-filled recipes under your belt. Please, feel free to share in the comments. As you know, I love to try out new recipes!
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