Blackberry Breakfast Shake {dairy-free}

A few weeks ago, Chad and I picked blackberries at Eckert's Farm near St. Louis.


If you haven't picked a blackberry straight off the bush when it's warm from the summer sun, you are missing out. There is nothing quite like it! 

We picked (and ate) a loooot, like whoah.  So, I froze half and I've been enjoying blackberry everything every day.  


This shake (err, rather a smoothie bowl) is a bit more special - it's my pre-workout smoothie to keep you going all morning. I made this before a Bootcamp last weekend. It sustained me with just enough energy to get through Insanity, yoga and lots of walking...

So, you could say that I highly recommend this one before an active day!


Blackberry Breakfast Shake

  • 3/4 cup coconut milk (or almond milk)  
  • 1 banana  
  • 1/4 avocado  
  • about 1 cup blackberries, fresh or frozen
  • 12 almonds (or 1 Tbsp. almond butter) 
  • 1/2 tsp. ground cinnamon  
  • 1/4 tsp ground ginger  
  • 1/2 cup ice cubes, optional


  1. In a blender, blend all of the ingredients until completely blended and smooth.
  2. Serve in bowl or jar and eat with a spoon.  
  3. NOTE: This makes 1 serving on its own. If you eat it with your breakfast, you can enjoy a smaller serving and it will serve 2. I would add 1 cup of coconut milk if you are serving two. Then, add more milk, if desired. 

If you use frozen blackberries, the shake is so cold and thick it's like soft-serve ice cream!

Nothing beats that on a hot summer morning!... 

Blueberry & Parsley Smoothie Bowl {dairy-free}

Time to get creative with your go-to smoothie bowl! Well, at least that's what I need to do.  


I find myself making the exact same green smoothie each day - coconut water, banana, pineapple, spinach and chia seeds. Usually I don't even think about making a new flavor combination until I'm out of one of my usual ingredients. Which this week was pineapple.  

But, running out of an ingredient is sometimes a great thing! Because it forces you to substitute with something new or try a different combination. Smoothie boredom, no more! 


I added a handful of parsley to this smoothie because lately our plant is growing out of control. But, I imagine basil would also work beautifully with the blueberries!  

Blueberry & Parsley Smoothie Bowl  

(makes 1 smoothie bowl) 

  • 1 banana  
  • 1/2 cup blueberries, frozen or fresh  
  • 1 1/4 cup coconut water  
  • Juice from 1/2 lemon  
  • 2 tablespoons chia seeds  
  • 1 handful fresh parsley
  • 1 big handful spinach  
  • Toppings: blueberries, chia seeds, unsweetened coconut and/or bee pollen


  1. Place all of the ingredients in a blender and blend until very smooth - about one minute - depending on the strength of your blender.
  2. Pour into a bowl and top with your choice of toppings. Enjoy with a spoon!  

No, I don't think fresh smoothie bowls will ever get old... 

Green Strawberry-Banana Smoothie {dairy-free}

Don't you love spring?! I'm starting to spot trees with little green leaf buds and flowers, which is such a great feeling. Like the world is coming back to life and starting fresh again. 


This smoothie reminds me of spring - green, fresh, light and makes me feel energized.

I treat this smoothie bowl as a cold soup. I pour it in a bowl, top with chia seeds, bee pollen and unsweetened coconut and indulge with a spoon. 

The trick is to blend the smoothie longer than you usually would. I keep my running for a minute or two, and the result is the smoothest smoothie bowl, with no pieces left behind. 


You know me and my smoothie kicks. I can't have enough variations... 

Green Strawberry-Banana Smoothie

(Serves 1) 

  • 1 banana, peeled and diced
  • 2 big handfuls fresh spinach
  • 1 1/4 cups natural coconut water
  • 1/4 cup cold water
  • 2 tablespoons chia seeds
  • 1/2 cup strawberries, fresh or frozen (make sure the fruit is unsweetened!)
  • Toppings: chia seeds, bee pollan, banana, unsweetened coconut flakes 


  1. In a blender, place all of the ingredients and blend for 1-3 minutes, until very well blended. 
  2. Pour into a bowl or large mason jar and top with the optional toppings. Enjoy with a spoon!



Happy Saturday!! 

Raspberry Banana Muffins {grain-free, sugar-free}

As my muffin kick is in full swing, I'm sharing a current favorite. 


For this banana bread recipe, I use either blueberries or raspberries - and either fresh or frozen. Whatever I have on hand.

Since these can be made in one bowl, poured into muffin tins and baked for 15 minutes, it's quick for me to make them at night and enjoy the next day. Chad will have them for breakfast, and I like to have one with my dinner - a dessert of sorts. These are great any time of the day!



Raspberry Banana Muffins {grain-free, sugar-free}

(makes about 12 muffins)

  • 3 bananas, ripe
  • 1/2 cashew butter (or almond butter)
  • 2 eggs
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1 teaspoon pure vanilla extract
  • 1/2 cup almond flour
  • 1 cup raspberries, fresh or frozen (plus 12 raspberries for topping)


  1. Preheat oven to 350 degrees. 
  2. In a bowl with a whisk or a food processor, blend the bananas until well blended. Add in the cashew butter and blend until smooth. Add eggs and blend until smooth. 
  3. Add in the baking soda, salt, cinnamon and vanilla and mix until well combined. Add in the almond flour and mix to combine. Stir in the raspberries.
  4. Spray 12 muffin tins with non-stick spray or use muffin liners.
  5. Using an ice cream scoop, fill each muffin tin with batter. Top with one raspberry. 
  6. Bake 13-15 minutes until golden brown and the muffin is cooked. 
  7. Let cool for 5 minutes. Using a knife, run it around the edge of each muffin to loosen from the sides. Take out of the tins and let cool completely on a wire rack. Store in a container at room temperature. 



Healthy baking can be the best baking. :) 

Weekday Green Smoothie {dairy-free}


A few times each year I get on a smoothie kick - making one each day at breakfast or lunch.

Well the past two months, I've been on that kick...


You can make smoothies whichever way your heart desires. That's what's so fun about them!

I usually do 1 cup light coconut milk or coconut water, and then add in a few handfuls of greens and any fruit I have on hand - bananas, blueberries, pineapple or oranges. Blend up and you are good to go. Added bonus if you mix in chia seeds, almond butter, flax seed and/or spirulina.


This is a green smoothie I make most days of the week and take a mason jar of it to work. It serves as a meal, easily paired with almonds or hard-boiled egg. 

I blend in spirulina powder, if I have it. What the heck is spirulina anyway? It's powdered freshwater algae that's loaded with perks - iron, protein, immune-system-boosting vitamin A - all without a fishy flavor when blended! I buy the powder in bulk at a natural grocer in my neighborhood, but if you can't find it in stores - order it online. 

Weekday Green Smoothie

(Makes 1 smoothie bowl)

  • 1 banana
  • 1/2 cup pineapple chunks or 1/2 navel orange, peeled
  • 1 1/4 cups coconut water
  • 2 handfuls spinach
  • 1 tablespoon chia seeds
  • 1 teaspoon spirulina powder, optional


  1. In a blender, place all ingredients and blend until very smooth. 
  2. Pour into a bowl or mason jar and enjoy with a spoon. I like to sprinkle the top with chia seeds and bee pollen. 

Stay fresh friends! 


Berry Smoothie Bowl {dairy-free}

I'm a smoothie lover.

From the very start of the green smoothie craze, I had my magic bullet out and ready. (Candice Kumai has been my green drink, and life, idol - check her recipes out!)


But, as with any food - you always hear the pros and cons. Haters saying you shouldn't drink your meals. Lovers saying smoothies are a great way to get in your greens. So what the heck should we do!?

For me, I look at smoothies as a meal. I look at them just as I would a butternut squash or tomato soup. A blended meal that you don't chew. But, that doesn't mean it's not nourishing. 

And no matter what, I always eat a smoothie with a spoon. Ordering one at a smoothie joint? Just take off the lid eat it with a spoon. I'll even bring a smoothie in a mason jar to work and pour it into a coffee mug and eat it with a spoon. 

Doing this makes eating a smoothie no different than slurping up a soup. It slows you down and makes you enjoy the meal. Don't gulp these down!


This past weekend was a bit warmer than usual, so hot foods and soup weren't on my mind. But rather, a bowl filled with a green, fruity smoothie was what I craved. I top it with bananas, berries, chia seeds and hemp seeds... and I'd take this bowl over oatmeal any day. 

Make one large bowl as your meal or small bowls to eat alongside your breakfast or lunch. 

Blueberry Smoothie Bowl

Makes 1 large bowl or 2 small bowls

  • 1/2 avocado
  • 1 cup coconut water (or a non-dairy milk)
  • 2 large handfuls fresh spinach
  • 1 banana (reserve 1/4 for topping)
  • 1/2 cup berries, fresh or frozen (I use blueberries)
  • 1-2 tablespoons chia seeds
  • 1 tablespoon natural almond butter
  • Toppings:  sliced bananas, chia seeds, coconut, hemp seeds, fresh berries


  1. Place all of the ingredients in a blender and blender until smooth. 
  2. Pour into a bowl and top with the remaining banana, sliced.  Then, sprinkle with toppings such as chia seeds, shredded coconut, hemp seeds and fresh berries.
  3. Enjoy with a spoon!   



Eat this because it's healthy, nourishing and most importantly - eat this bowl because it tastes really, really good.