coconut yogurt

Blackberries and Cream Smoothie

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I am seriously addicted to blackberries these days! If you haven’t tried seasonal, farm-fresh blackberries (compared to those you’ll find at a grocery store), I highly recommend it! They taste much sweeter - so ripe and juicy! There are so many health benefits associated with these small, deep-purple berries, but before we get there, here is my recipe for a “Blackberry and Cream” smoothie. This smoothie is tart, sweet, tangy, and rich - I personally enjoy it more as an afternoon treat or dessert rather than for breakfast. You can sub in some blueberries too if you don’t have enough blackberries! 

Ingredients:

(serves 1)

  • ⅓ cup coconut yogurt

  • ½ cup ripe blackberries

  • ½ banana

  • ¼ cup almond milk

  • A few ice cubes.

Directions:

Blend until smooth and enjoy!

Health Benefits of Blackberries:

  • Blackberries are rich in Vitamin C. In fact, one serving provides 35% of your recommended daily intake!

  • They contain both soluble and insoluble fiber, which help balance blood sugar levels and support healthy digestion.

  • They are an excellent source of vitamin K, which we need for blood clotting.

  • Blackberries contain powerful antioxidants that reduce the damage of free radicals in our bodies and support a healthy immune system.

Sources and Additional Reading

Curry Roasted Cauliflower with a Coconut Yogurt Sauce

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The warming spices in curry powder pair perfectly with roast cauliflower. In this dish, the spices from the cauliflower are balanced out by the cooling coconut yogurt. This is a healthy, nutritionally-dense side dish that you will not be able to get enough of!

Ingredients:

(serves 3-4 as a side)

  • 1 large head of cauliflower, broken into florets

  • 2-3 tbsp avocado oil

  • 1 ½ tsp curry powder

  • 1 tsp cumin

  • Just shy of ½  tsp salt

  • ¼ tsp black pepper

For the coconut yogurt sauce:

  • 4 ounces coconut yogurt (my preference is cocojune)

  • ⅛  tsp curry powder

  • ⅛  tsp garlic powder

  • ⅛  tsp cumin

  • Pinch of salt 

  • Pinch of black pepper

Directions:

  • Preheat the oven to 425 degrees Fareinheit

  • Whisk together avocado oil, curry powder, cumin, salt, and pepper. Then coat the cauliflower florets in the spice mixture.

  • Roast for about 25-30 minutes, or until tender and starting to brown.

  • Combine all ingredients for the coconut yogurt spread. Then serve cauliflower on top of the yogurt or with a dollop of yogurt on top!

Health Benefits of Curry Powder:

  • The turmeric in curry powder has powerful antioxidants and has been shown to reduce inflammation.

  • The cinnamon, cumin, coriander, and cloves in curry powder aid in digestion and can provide relief for stomach aches.

  • Many spices in curry powder have anticancer effects, including turmeric, cumin, and coriander.

  • Coriander and cumin have been shown to have antifungal and antibacterial effects .

  • Turmeric may significantly reduce the risk of developing Alzheimer’s disease

Sources and additional reading: