Blueberry Cacao Smoothie That Keeps Me Full For Hours

Starting off Monday with my go-to smoothie! I post this smoothie ALOT on my Instagram @wellbymel_ and that’s because it’s so damn easy, delicious, and all of the ingredients are super easy to have on hand. This is key for me because I travel so often, I always keep certain staples in my freezer and pantry so I don’t need to run to the grocery store the second I get home or get food delivered. This smoothie is low sugar and full of healthy fats to keep you full longer. I love it because I literally won’t even think about food for hours after I have this smoothie which I need esp on busy days. Here’s the recipe:

Ingredients:
1/4 cup blueberries
3/4 cup riced cauliflower
1.5 scoop collagen peptides
1/2 avocado
1 scoop sunflower butter
2 spoonfuls cacao powder
cinnamon
2 tsp monkfruit sweetener
almond milk to get the right consistency
Optional toppings: cacao nibs and hemp seeds

Blend until smooth, too with toppings, and enjoy!

Lentil Bolognese with Spaghetti Squash

Lentil bolognese on spaghetti squash for dinner last night. I’m definitely on a kick with all of the fall seasonal foods, but especially spaghetti squash. It is so easy to make and I love subbing it for traditional pasta. This is gluten free, dairy free, added sugar free, and vegan/vegetarian.

Ingredients:
1/2 cup dried lentils or 1 cup canned lentils
1 large carrot
1.5 cups tomato sauce
1/2 sweet onion
5 cloves garlic
salt
pepper
dried basil
1 medium spaghetti squash
Avocado oil
1/2 cup water

Directions:
1. Preheat oven to 400 degrees.
2. Heat spaghetti squash in the microwave for 5 mins to soften. After 5 mins, remove the spaghetti squash from the microwave and allow to cool. When cool, cut the spaghetti squash in half length wise and remove and discard seeds.
3. Place spaghetti squash in on a baking dish for 45-60 mins or until it has softened and you can remove the “spaghetti” with a fork.
4. Once finished, remove the spaghetti squash from the oven and allow to cool.
5. Peel the outside of the carrot and cut the carrot into small cubes.
6. In a pan, heat up avocado oil and add the carrot cubes to the pan. Cook for a few minutes or until the carrots begin to soften.
7. Cut up the sweet onion into small pieces and add to the pan with the carrots. Cook for 1-2 minutes.
8. Mince the garlic. Add additional avocado oil to the pan and place the minced garlic in the pan. Make sure the garlic is in the avocado oil so it can cook in the oil. Cook for about 30 seconds.
9. Add the lentils to the pan, tomato sauce, and water. Cook for a few minutes or until the bolognese begins to thicken
10. Season with salt, pepper, and dried basil.
11. Place the spaghetti squash on a plate and top with lentil bolognese.

Thai- inspired peanut spaghetti squash

I’m a huge fan of spaghetti squash, so I’m loving that it’s in season right now. I usually cook it with tomato sauces but I also really like to cook it with Asian-inspired dishes. This recipe is made with bok choi, red pepper, green onions to top. The sauce is made with pb, coconut aminos, coconut milk, lime juice, ginger, and garlic. It is gluten free, dairy free, and soy free.

Ingredients:
1 medium spaghetti squash
1/2 red bell pepper
Bok Choi
Green onions
Red pepper flakes

Peanut sauce ingredients:
1/4 cup pb
3 tbs coconut aminos
1 clove Garlic
Ginger
1/2 lime juice
3/4 cup cup canned coconut milk

Directions:
1. Preheat oven to 400 degrees.
2. Heat spaghetti squash in the microwave for 5 mins to soften. After 5 mins, remove the spaghetti squash from the microwave and allow to cool. When cool, cut the spaghetti squash in half length wise and remove and discard seeds.
3. Place spaghetti squash in on a baking dish for 45-60 mins or until it has softened and you can remove the “spaghetti” with a fork.
4. Once finished, remove the spaghetti squash from the oven and allow to cool.
5. Cut red bell pepper and bok Choi into pieces. Sautéed the red pepper pieces in a pan with avocado oil for a few minutes until the pepper begins to soften. Add the Bok Choi and and cook until softens.
6. Remove the spaghetti squash with a fork and place in pan with Bok Choi and red pepper.
7. In a strong blender or food processor, add garlic, lime juice, ginger, coconut aminos, peanut butter, and coconut milk. Use the liquid part of canned coconut milk. Note: canned coconut milk is used because it is creamier than boxed coconut milk.
8. Blend until evenly mixed. Add sauce to the pan with the spaghetti squash, red pepper, and Bok Choi and mix to distribute evenly.
9. Place a serving of Thai-inspired peanut spaghetti squash on a plate.
10. Cut green onions and add to top the plate. Add crushed red pepper to dish.

Butternut Squash Soup

I’m definitely more of a summer person, but I’ve been making all of the cozy fall foods lately. I made butternut squash soup for dinner tonight. It is gluten free, dairy free, soy free, and added sugar free. See recipe below!

Ingredients:

1 medium butternut squash

1 red bell pepper

1/2 sweet onion

2 medium carrots

2 cloves garlic

Salt

Pepper

Avocado Oil

Toppings: green onions and pumpkin seeds

 

Directions:

  1. Heat the butternut squash in the microwave for about 5 minutes. Remove from the microwave and allow to cool.
  2. Once cooled, peel the outside of the butternut squash.
  3. Once peeled, cut the butternut squash into cubes, removing the seeds in the process.
  4. Cut onion and the red bell pepper.
  5. Place a pot on medium heat and add avocado oil.
  6. Cook the onion in the pot for about 30 seconds.
  7. Add the red pepper to the pot and cook until it begins to soften. Add salt and pepper.
  8. Add chopped and peeled cloves of garlic, cook for about 30 seconds, and then immediately add the cubed butternut squash to the pot.
  9. Add 4-5 cups of water to the pot and place on high heat. Allow the soup to boil for several minutes until the water begins to evaporate.
  10. Turn the pot off and allow to cool slightly. Using a hand blender, carefully blend the soup until the ingredients are fully blended.
  11. Place the pot back on high heat and heat until the soup forms a thick consistency.
  12. Chop green onions and serve the soup topped with green onions and pumpkin seeds.

Tart Beet Berry Smoothie

Starting off Friday morning with this tart beet berry smoothie bowl on my couch in nyc. I’m obsessed with the color of this smoothie and the tart beet berry combo is one of my favs. Super excited to go see a functional medicine doctor for a routine visit (said no one ever, right?!) I think functional medicine is so interesting  even tho I have zero medical background (I am an engineer by degree). I’ve been waiting for this visit for months so hopefully it’s worth the excitement. Happy Friday!

Ingredients:

1/4 cup frozen berries (blackberries, raspberries, or blueberries)

1/2 cup frozen beets

2 fresh medoolan dates

1/2 cup frozen riced cauliflower

1 frozen banana

1 lime juiced

coconut water to get the right texture

toppings- i used honeybee pollen and coconut flakes

 

Directions:

Blend until smooth and top with toppings!

 

Carrot Turmeric Smoothie Bowl

Happy Friday!! One of my favorite carrot turmeric smoothie bowls pictured here 🥕🥕🥕 Woke up early this morning and tried a Yoga Sculpt class and loved it! I don’t personally do yoga, but am trying to incorporate it into my weekly routine because I keep hearing of all its awesome benefits. I went to the studio this morning to sign up for class and they asked me if I wanted to do a regular vinyasa or a yoga sculpt (aka cardio + weights). I went for the yoga sculpt because that is so much more up my alley. I’m not sure what happened- we did burpees and squats and yoga and it was so much fun. I’ve never been to a yoga class like that and it put me in sucha good mood. Hope everyone’s Friday is off to a great start!

 

Ingredients:

1 Carrot peeled

1/4- 1/2 cup frozen riced cauliflower

1 frozen banana

2 medoolan dates

turmeric

ginger

cinnamon

nutmeg

almond milk  to get the right consistency

toppings:  coconut flakes and honey bee pollen

 

Directions:

Blend all ingredients, place in a bowl, and top with toppings!

Mint Chocolate Chip Smoothie Bowl

Mint chocolate chip smoothie bowl to start off Sunday! This literally tastes like I’m eating a bowl of ice cream and I’m obsessed with this combo 🙌🏻  

 

Ingredients:

1/4 Avocado

1.5 frozen bananas

2 medoolan dates

1 can of full fat coconut milk- only use the liquid part, not the cream

2 spoonfuls of cacao powder

Handful of mint leaves

Cacao nibs

Hemp seeds

Optional: 1/4 cup frozen riced cauliflower

 

Directions:

  1. Let the canned coconut milk sit in the refrigerator overnight. Then scoop out the coconut cream from the top of the can and either discard or keep or later use (I had previously used the coconut cream in a previous recipe to make lemon coconut pies- will post soon!). Place the rest of the liquid coconut milk in the blender.
  2. Place the rest of the ingredients except the cacao nibs and hemp seeds into the blender. The riced cauliflower is optional, but I like to add it because it makes the smoothie more frozen and thicker.
  3. Blend ingredients and place in bowl. Top bowl with cacao nibs and hemp seeds.