Breakfast – Eat Well Mademoiselle

Delicious Sweet Potato Smoothie Bowl

This delicious sweet potato pie-tasting smoothie bowl is packed with healthy, powerful ingredients to give your morning a tasty start. Who knew that adding sweet potato to a smoothie could taste so good? After trying this recipe, you won’t be questioning it! Enjoy!

Preparation + Cook Time: 10 minutes

Makes 2 servings

Ingredients:

1 Frozen banana, chopped
1 C Almond Milk
1 C cooked sweet potato, chopped
1 T Almond Butter
2 T Maple Syrup
1 t Vanilla Extract
1 1/2 t Cinnamon
1/2 t Nutmeg
1 T Tocos Powder (optional)

Instructions:

Simply blend all of the ingredients in a high speed blender until completed mixed. The smoothie should be smooth and creamy.
Split the smoothie into 2 bowls. Top each smoothie bowl with granola, almonds, and hemp seeds (or whatever toppings you prefer).

Benefits of this recipe:

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Almond butter contains many essential nutrients that protects heart health, supports a healthy brain function, maintains skin health, helps control blood sugar levels, and maintains good bone and dental health.

-Bananas boost energy, are high in potassium, improves digestive health, and is a good source of brain, skin, and bone health-boosting manganese.

The information on the benefits of the ingredients was researched from http://www.medicalnewstoday.com and http://www.draxe.com

Tropical Green Smoothie Bowl

One of my favorite breakfasts to make are smoothie bowls! This tropical green smoothie bowl is packed with tasty, wholesome fruits and vegetables which will help power your day. You can also add protein powder or a scoop of almond butter to the smoothie for some extra protein. This bowl is especially enjoyable in the summer on a warm morning. Enjoy!

Preparation + Cook Time: 15 minutes

Makes 1 serving

Ingredients:

1/2 of 1 Frozen Banana
1/2 an Avocado
1/2 C Nut Milk (I used Cashew Milk)
1/2 C Frozen Mango
1/2 C Frozen Pineapple
2 T Orange Juice
1/2 C Spinach
2 T Agave Nectar or Honey
Toppings: Chopped Strawberries, Chopped Kiwi, Granola, Shredded Coconut

Instructions:

Put all of the ingredients in a blender and pulse on high until the smoothie is thick and creamy. Everything should be completely blended.
Pour into a bowl.
Top the smoothie with chopped strawberries, chopped kiwi, granola, and shredded coconut.

Benefits of this recipe:

-Avocado protects heart health, aids in better digestive health, protects from diabetes, balances hormones naturally, and boosts your mood. It is also great for keeping your hair, skin, and eyes healthy.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

-Mango lowers cholesterol, clears the skin, helps eye health, alkalizes the whole body, helps with diabetes, boosts immune system and improves digestion.

-Pineapple boosts immune system, improves digestion, improves fertility, supports heart health, helps mental health, reduces inflammation, and prevents asthma.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.realfoodforlife.com

No-Bake Vegan Carrot Cake Oatmeal Bars

Recently I have been obsessed with making healthy treats with a sneaky ingredient: CARROTS! If you haven’t already checked out my Sweet & Creamy Carrot Pudding recipe, you must try it. Adding carrots to your healthy treats is great because you are getting so many extra health benefits, yet it does not taste like you are eating vegetables. Today I am sharing with you my easy, no-bake, vegan carrot cake oatmeal bars. These are good as a delicious breakfast or snack. I like to add a dollop of coconut yogurt on top of mine. Enjoy!

Preparation + Chill Time: 55 minutes

Makes about 9-10 servings

Ingredients:

5 Pitted Medjool Dates
2 T Melted Coconut Oil
1 lb Carrots (peeled)
1/3 C Almond Butter
6 T Maple Syrup or Honey
2 t Vanilla Extract
3 t Cinnamon
2 t Allspice
2 t Ginger Powder
1 T Ground Flax Seed
1 T Orange Juice
Dash of Salt
1 1/4 C Pecans (divided)
2 C Oats

Instructions:

Put all of the ingredients in a food processor or blender except the pecans and oats. Take 1 C of the Pecans and add to the blender, leaving 1/4 C aside. Blend the ingredients until the mixture is completely smooth.
Transfer the blended mixture to a large bowl. Add the 2 C of Oats. Mix with a large wooden spoon until evenly incorporated.
Chop the remaining 1/4 C of pecans into small pieces. Add to the large bowl and evenly mix into the batter.
Scoop the mixture from the bowl into a square 8″x8″ pan. Press down with a spatula until it is completely flat and evenly distributed. Place in the freezer for 30 minutes.
Remove from the freezer and cut into bars.
Store the bars in the fridge.

Benefits of this recipe:

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Dates have high levels of soluble fiber which optimizes digestion. They also decrease cholesterol, boost energy, and boost bone health.

-Oats are high in fiber, reduces heart disease risk, and lowers cholesterol.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Homemade Creamy Coconut Yogurt

I have been waiting to post this until I got the recipe just perfect. And I think that moment has finally come! Coconut yogurt is SO good for your gut. It is rich in probiotics and contains beneficial bacteria that your body will love. Store-bought coconut yogurt can be delicious, but it always contains cane sugar, thickeners, and other additives. My recipe is very simple but still tastes like the good stuff. Enjoy!

Ingredients:

2 Cans of Unsweetened Coconut Milk (I recommend Thai Kitchen Brand. Do NOT buy the “lite” version, it will be too thin)
3 Probiotic Capsules (I used PB8 Brand)
3 T Maple Syrup
A few drops of Organic Vanilla Extract

**You will also need a glass jar, a wooden spoon, whisk, cheesecloth, and a rubber band

Instructions:

Open the cans of coconut milk without shaking the can. Notice that there is a thick layer of coconut milk towards the top of the can. The bottom of the can is a thin watery-like substance. Spoon out the entire thick layer into the glass jar. Now, pour about 1/4-1/3 C of the watery-like substance (from each can) into the jar as well. Discard the cans with the excess liquid.
Stir the coconut milk well with a whisk to remove clumps. It is important that you whisk it thoroughly, or else you will have problems with the yogurt later.
Open the 3 probiotic capsules and pour into the coconut milk jar. Using a wooden spoon, mix the probiotic into the coconut milk. Don’t use a metal spoon to do this as the metal may deactivate the probiotic. Make sure that it is evenly mixed around in the jar.
Next, stir in the maple syrup and a few drops of vanilla extract just for some added flavor. I used 3 T of maple syrup but you can definitely use more if you like it sweeter. You could also use honey instead if you prefer.
Cover the top of the jar with cheesecloth and secure with a rubber band. Store the jar in a well lit place for 24-48 hours. I recommend leaving it on a window sill where the sun shines or underneath a kitchen light. The longer your leave the jar out, the more tart the yogurt becomes. I like to leave mine out for about 40 hours.
After 24-48 hours, put the jar in the fridge to chill. After a few hours of chilling, it is ready to eat! The consistency should be thick and creamy.
The yogurt will taste delicious by itself, but I like to top mine with berry compote and my homemade granola which you can find the recipe here.

Tips to making your yogurt perfect:

-Make sure you are using a good quality, dairy-free probiotic.

-The consistency of my yogurt is what is shown in my photo. If you prefer your yogurt to be more runny, make sure to add more of the watery-like substance from the can in step 1. Note: if you add the entire can of liquid, the consistency will be similar to kefir. But, you must add an extra probiotic capsule to make up for the extra liquid.

Benefits of this recipe:

-If you are lactose intolerant like me, this is a great alternative to traditional yogurt.

-Coconut Yogurt with Probiotics boosts immunity, optimizes the health of your personal gut microbiome, and is a potential cancer fighter.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Coconut Multiseed Granola

I am a granola lover. I eat it almost every day on top of coconut yogurt, fruit, smoothies, etc. However, most store-bought granolas are loaded with refined sugar and other processed ingredients so I prefer to make my own. This granola is packed with Omega-3s, antioxidants, and many beneficial vitamins and minerals. You can easily interchange the ingredients to whatever you have in your pantry. Enjoy!

Preparation + Cook Time: 35 minutes

Makes about 4 Cups of Granola

Ingredients:

1 C Oats
3/4 C Buckwheat Groats
1 1/2 C Coconut Chips
1/4 C Hemp Seeds
1/4 C Chia Seeds
1/4 C Flax Seeds
1 T Maca Powder
1/4 C + 1 T Organic Coconut Oil
1/4 C Almond Butter
4 T Organic Maple Syrup
1 C Dried Banana (chopped into small pieces)

Instructions:

Preheat the oven to 350 degrees Fahrenheit.
In a large bowl, combine the oats, buckwheat groats, coconut chips, hemp seeds, chia seeds, flax seeds, and maca powder.
In a microwaveable-safe container, melt the coconut oil for 45 seconds. Remove from microwave and stir in the almond butter and the maple syrup.
Pour the wet ingredients into the large bowl. Stir to combine.
Line a large baking sheet with parchment paper. Spread the granola mixture on top of the baking sheet and place in the oven for 15 minutes. Remove from oven. With a spatula, shake the granola around. Bake in the oven for an additional 7-8 minutes until golden-brown.
Take the baking sheet out of the oven and let the granola cool for 20 minutes. Add the dried banana chips to the granola and combine.
Transfer the granola into a mason jar. I like to keep my granola in the refrigerator. This makes it super crunchy and fresh!

Benefits of this recipe:

-Maca Powder is rich in antioxidants, balances estrogen levels, and enhances mood. It also has a subtle butterscotch flavor which adds to the taste of the granola.

-The chia seeds, hemp seeds, and flax seeds are high in Omega-3s, protein and antioxidants, great for heart heath and skin, can lower cholesterol, rich in calcium, zinc, and iron, and are beneficial to your digestion.

-Oats are high in fiber, reduces heart disease risk, and lowers cholesterol.

-Buckwheat Groats are loaded with fiber which improves digestion. It is high in energy boosting B vitamins and is a great source of protein.