Sweet potatoes are a Thanksgiving staple. They are most commonly loaded with sugar and sweetness. Sweet potatoes are naturally sweet, there is no need to add more sugar aka carbs. Why not try this easy savory sweet potato recipe this Thanksgiving, or as a side for any everyday meal?
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Preheat the oven to 350 degrees F. Line a sheet pan with parchment paper. Peel and dice the sweet potatoes into 1/2 inch cubes. Toss the sweet potatoes with oil, Thyme, salt and pepper.
Spread the potatoes evenly on the sheet pan. Roast for 10 minutes, toss and flip the potatoes. Rotate the pan and continue to roast for another 10-12 minutes.
Are Sweet Potatoes Healthy?
Sweet potatoes are a very healthy addition to your diet. They are a great source of vitamin A. They are also rich in fiber and vitamin B6 and vitamin C.
Preheat the oven to 350 degrees F. Line a sheet pan with parchment paper. Peel and dice the sweet potatoes into 1/2 inch cubes. Toss the sweet potatoes with oil, Thyme, salt and pepper.
Spread the potatoes evenly on the sheet pan. Roast for 10 minutes, toss and flip the potatoes. Rotate the pan and continue to roast for another 10-12 minutes.
NOTES
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Pumpkin puree is so easy to make with a pie pumpkin or a Jack-o’-Lantern. This pumpkin puree recipe works for any type of pumpkin. The puree from pie pumpkins is thicker and best suited for baking. Jack-o’-Lantern puree is thinner and makes great soups and stews. Either pumpkin puree can be used for smoothies or smoothie bowls. Don’t ever waste your Fall or Halloween decor. Pumpkins are edible and delicious. The puree can also be frozen for year round use.
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Start with a Jack-o’-Lantern. It helps if you carve a sad face, because you need to slice him up and put him in the oven. Or you can use a pie pumpkin, the recipe is the same.
Note: If you are planning to make puree from your Jack-o’-Lantern, I recommend carving your pumpkin on Halloween. Set him on your porch for only a few hours while you welcome your trick-or-treaters, them bring him inside and rinse him off inside and out before baking. If you want to light him up, use battery operated lights rather than a candle, so you don’t have wax to clean up.
Slice your pumpkin in half, or into manageable pieces that will fit on your pan and in your oven. Remove the seeds and guts, if you have not done so already. Use a silicone brush to coat the inside with canola oil, alternatively you can spray the inside with oil.
Place your pumpkin cut side down on a sheet pan.
This is much easier with a pie pumpkin. I even had room for some white acorn squash.
Preheat the oven to 400 degrees F and bake for 30-60 minutes depending on the size of your pumpkin. A small pie pumpkin may only take 30 minutes, but a large Jack-o- Lantern may take up to 60 minutes. You will know it is ready when the flesh is soft and breaks apart easily when poked with a fork.
Allow the pumpkin to cool for 10-15 minutes or until you can handle it. Remove the flesh from the skin. With a pie pumpkin, it’s easy to use a spoon to scoop out the flesh. With a large pumpkin, it’s easier to slice it into strips and remove the skin with a knife. Discard the skin.
Place the flesh in a blender and process it until smooth. Alternatively, you can place it in a bowl and use an immersion blender.
Jack-o’-Lantern pureePie pumpkin puree
Use the Jack-o’-Lantern puree to make your favorite pumpkin soup. Use the Pie pumpkin puree in your favorite pumpkin pie, pumpkin bread or other desserts.
This easy stuffed pepper recipe is a great meal to prepare ahead or bake right away. I usually make it when peppers are on sale, which is usually in the summer. I don’t like to heat up my house with the oven in the summer so, I’ve included directions for smoked stuffed peppers. These stuffed peppers also make great leftovers for packed lunches and this meal is freezable. Basically the prefect family meal!
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Best pepper characteristics for making stuffed peppers
similar in shape and size
level bottom, so they stand up straight
tall and thin vs. short and fat – to fit in the baking dish better
4 bumps on the bottom rather than 3, because the stand up better on their own
Choose peppers with 4 bumps on the bottom.
Stuffed Pepper Ingredients:
8 bell peppers, any color
1 pound ground beef
1 package of taco seasoning + water needed per package directions
1 cup rice, cooked according to package directions (~ 2 cups cooked)
1 medium onion, diced
2-3 garlic cloves, minced or grated
1 15.5 ounce can black beans, drained and rinsed
1 14.5 ounce can of fire roasted diced tomatoes
1 4 ounce can of diced green chilis
1 cup shredded cheddar cheese
fresh cilantro for garnish
How to make stuffed peppers
Cut the tops off the peppers. Remove the stems, but keep the remaining flesh from the top. Remove any remaining seeds and as much pith as possible. Place the pepper bottoms in a Pyrex deep 9×13 inch baking dish and dice up the tops.
Prepare the rice according to package directions. Set aside.
Brown the ground beef, drain and add the taco seasoning according to package directions. Set aside.
Add the tomatoes and green chilis, mix until well combined.
Add the black beans and mix.
Finally add the cooked rice and mix until well combined.
Remove from heat and mix in the taco meat.
Stuff this mixture into the pepper bottoms.
Top with shredded cheese. Pour about 3/4 cup of water into the bottom of the baking dish. Just enough to cover the bottom of the dish.
Cover with aluminum foil.
Smoke/bake covered 30 minSmoke bake uncovered 10 min
Preheat the Traeger or Oven to 400 degrees F. Bake/smoke covered for 30 min. Remove the foil and continue to bake/smoke for another 10 minutes or until the cheese is melted.
Garnish with fresh cilantro.
Are smoked stuffed peppers good re-heated?
Yes, stuffed peppers make a great leftover meal. They are perfect for packed lunches too. They fit perfectly into a mug Pop-in for easy reheating!
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More Great smoked meals:
Try this amazing smoked Shepherd’s Pie. This recipe includes both directions for baking and smoking the pie.
1 package of taco seasoning + water needed per package directions
1 cup rice, cooked according to package directions (~ 2 cups cooked)
1 medium onion, diced
2-3 garlic cloves, minced or grated
1 15.5 ounce can black beans, drained and rinsed
1 14.5 ounce can of fire roasted diced tomatoes
1 4 ounce can of diced green chilis
1 cup shredded cheddar cheese
fresh cilantro for garnish
DIRECTION
Cut the tops off the peppers. Remove the stems, but keep the remaining flesh from the top. Remove any remaining seeds and as much pith as possible. Place the pepper bottoms in a baking dish and dice up the tops.
Prepare the rice according to package directions. Set aside.
Brown the ground beef, drain and add the taco seasoning according to package directions. Set aside.
Add the tomatoes and green chilis, mix until well combined. Add the black beans and mix. Finally add the cooked rice and mix until well combined.
Remove from heat and mix in the taco meat.<br>Stuff this mixture into the pepper bottoms. Top with shredded cheese.
Pour about 3/4 cup of water into the bottom of the baking dish. Just enough to cover the bottom of the dish.
Cover with foil.
Preheat the Traeger or Oven to 400 degrees F. Bake/smoke covered for 30 min. Remove the foil and continue to bake/smoke for another 10 minutes or until the cheese is melted.
The best part about making your own bread is being able to choose your own ingredients. With this recipe, you will have many choices. Many ingredients are optional and can be swapped out for other ingredients of your choice. This recipe is a combination of my 3 favorite breads, sourdough, rye, and multigrain. If you prefer whole wheat, no worries, this recipe will still work for you!
In order to consider a bread multigrain, it must have at least 2 grains. This bread contains, rye or whole wheat, flax and oats as well as many seeds. If there are any seeds you do not have or do not like, just delete or replace them. This is what makes this bread so flexible.
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What tools do you actually need to make sourdough bread?
You will need an active starter, find tips for how to start and care for your starter here
A kitchen scale. Baking sourdough is a scientific process so most recipes will list ingredients by weight. If you have a postage scale that will work too.
A proofing box or suitable alternative. I use the proof setting on my Ninja Foodie for this purpose, it’s more expensive but it also works as and air fryer, pressure cooker and more. Check out this post for more options. If your kitchen is consistently between 78 and 85 degrees then you do not need a proofing box.
Meat thermometer. This is the only way to determine if your bread is done. It’s also helpful for checking the temperature of the water you add.
Parchment paper – This will help prevent sticking and make it much easier to transfer your dough.
Multigrain Sourdough Bread Ingredients
150 Grams Active and Fed Sourdough Starter (find tips on sourdough starter here)
* Optional ingredients. Note: you still need at least 2 grains to call this bread multigrain bread.
Multigrain Sourdough Bread Instructions
Preparing ingredients and dough
Start by weighing out the oats, pumpkin seeds, sunflower seeds, and flax seeds. Place them in a cereal bowl. Cover with water ~ 100 grams or enough to cover the seeds (this will be drained off). Soak the seeds for 1 hour.
Meanwhile weigh out the remaining seeds and place them in a second cereal bowl, and set aside.
sourdough starter
Weigh out the starter, warm water and olive oil. Mix together in a mixing bowl. Then weigh out the salt, and flours. Mix the salt and flours with the wet ingredients. You may have to use your hands or a bread scraper to incorporate all of the flour.
Resting stage
The dough will appear dry at this point, that’s okay. Cover the dough with a warm damp kitchen towel and allow it to rest for 60 minutes. The technical term for this stage is autolyze, hydrating the flour. This step is especially important when using whole wheat or rye flour.
After the oats and seeds have soaked for 1 hour, drain the water off. This is easily done with a wire strainer.
Adding the seeds to multigrain sourdough
After your dough has rested for 60 minutes, press a bowl shape into your dough and add all of the wet and dry seeds. Fold the dough over the seeds several times to mix. The seeds will continue to mix during the next stage, so don’t worry if they are not fully mixed. Form you dough into a ball and use the ball to collect as many seeds as possible remaining in the bowl.
Stretching and folding
Place the ball on a sheet of parchment paper, into your proofing box or acceptable alternative. I use a Ninja Foodi on the proof setting at 85 degrees for this step. If you kitchen is warm enough, you can just place the dough in a mixing bowl for this step.
After 15-20 min, stretch and fold the dough over on itself, turn 1/4 and stretch and fold again. Continue to turn the dough 1/4 turn and do a total of 4 stretches and folds (a full circle). Wait another 15-20 min and do another set of 4 stretches and folds. Continue to stretch and fold a total of 3-4 times in the first hour. At this point your seeds should be thoroughly mixed.
Fermentation and rising
Continue to allow your dough to rise in the proofing box at 85 degrees. Check on it every hour to see if it has doubled in size. It usually takes 3-4 hours at 85 degrees, depending on how active your starter is.
Baking multigrain sourdough
Preheat your oven to 450 degrees F. Line the inside of a Dutch oven with parchment paper. Remove the dough from the proofing box and use a dough scraper to carefully remove it from the parchment paper. Fold the edges under to create a ball.
Place the dough ball seam side down into the Dutch oven. Score the top of the dough about 1/4 inch deep with a sharp knife.
Place the lid in the Dutch oven and place it in the preheated oven. Immediately turn the oven temperature down to 400 degrees F, and bake covered for 20 minutes, remove the Dutch oven cover and place an empty sheet pan on the shelf below your Dutch oven. This will help prevent excessive browning on the bottom of your bread. Continue to bake uncovered for 30-40 minutes. Use a meat thermometer to check the temperature of your bread. It is done when the temperature reads between 205-210 degrees F.
Cooling stage
Multigrain Sourdough bread scored with a heart
When your bread is ready, remove it from the Dutch oven as soon as possible and place it on a cooling rack.
Wait until your bread is cool, at least 1 hour before slicing it. This is the most difficult step, but worth it!
Can you bake sourdough bread on a smoker?
Yes you can! I love sourdough bread so much, but I do not like to heat up my home in the Summer. I love to bake on my Traeger grill in the Summer!
How to bake sourdough bread on a Traeger pellet grill:
For this recipe: Remove the top rack and preheat the Traeger Silverton 620 to 450 degrees F.
Place the dough into a parchment lined Dutch oven with lid. Quickly, put the Dutch oven on the preheated grill. Immediately turn the temperature down to 410 degrees F. Smoke/bake for 30 minutes.
Quickly remove the Dutch oven lid and place the temperature probe into the bread. Continue to smoke/bake for 30-40 additional minutes or until the probe reaches 205 degrees F.
Remove the bread from the Dutch oven as soon as possible and place on a cooling rack. Wait at last 1 hour before slicing your bread.
<strong>Preparing ingredients and dough</strong><br>Start by weighing out the oats, pumpkin seeds, sunflower seeds, and flax seeds. Place them in a cereal bowl. Cover with water ~ 100 grams or enough to cover the seeds (this will be drained off). Soak the seeds for 1 hour.<br>Meanwhile weigh out the remaining seeds and place them in a second cereal bowl, and set aside.<br>Weigh out the starter, warm water and olive oil. Mix together in a mixing bowl. Then weigh out the salt, and flours. Mix the salt and flour with the wet ingredients. You may have to use your hands or a bread scraper to incorporate all of the flour.
<strong>Resting stage</strong><br>The dough will appear dry at this point, that's okay. Cover the dough with a warm damp kitchen towel and allow it to rest for 60 minutes. The technical term for this stage is autolyze, hydrating the flour. This step is especially important when using whole wheat or rye flour.<br>After the oats and seeds have soaked for 1 hour, drain the water off. This is easily done with a wire strainer.
<strong>Adding the seeds to multigrain sourdough</strong><br>After your dough has rested for 60 minutes, press a bowl shape into your dough and add all of the wet and dry seeds. Fold the dough over the seeds several times to mix. The seeds will continue to mix during the next stage, so don't worry if they are not fully mixed. Form you dough into a ball and use the ball to collect as many seeds as possible remaining in the bowl.
<strong>Stretching and folding</strong><br>Place the ball on a sheet of parchment paper, into your proofing box or acceptable alternative. I use a Ninja Foodi on the proof setting at 85 degrees for this step. If you kitchen is warm enough, you can just place the dough in a mixing bowl for this step.<br>After 15-20 min, stretch and fold the dough over on itself, turn 1/4 and stretch and fold again. Continue to turn the dough 1/4 turn and stretch and fold again to make a complete circle of 4 folds. Repeat 3-4 times for the first hour.
<strong>Fermentation and rising</strong><br>Continue to allow your dough to rise in the proofing box at 85 degrees. Check on it every hour to see if it has doubled in size. It usually takes 3-4 hours at 85 degrees, depending on how active your starter is.
<strong>Baking multigrain sourdough</strong><br>Preheat your oven to 450 degrees F. Line the inside of a Dutch oven with parchment paper. Remove the dough from the proofing box and use a dough scraper to carefully remove it from the parchment paper. Fold the edges under to create a ball.<br>Place the dough ball seam side down into the Dutch oven. Score the top of the dough about 1/4 inch deep with a sharp knife.<br>Place the lid in the Dutch oven and place it in the preheated oven. Immediately turn the oven temperature down to 400 degrees F, and bake covered for 20 minutes, remove the Dutch oven cover and place an empty sheet pan on the shelf below your Dutch oven. This will help prevent excessive browning on the bottom of your bread. Continue to bake uncovered for 30-40 minutes. Use a meat thermometer to check the temperature of your bread. It is done when the temperature reads between 205-210 degrees F.<br>When your bread is ready, remove it from the Dutch oven as soon as possible and place it on a cooling rack.<br>Wait until your bread is cool, at least 1 hour before slicing it. This is the most difficult step, but worth it!
NOTES
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If you love tomato bisque, you should definitely try making it homemade. It’s so much better than canned. This is the best homemade tomato bisque recipe. This soup is also a great meatless meal.
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What is the difference between tomato soup and tomato bisque?
Bisque is a French word for a creamy soup made of pureed vegetables. Tomato bisque is made with pureed tomatoes. Tomato soup is also made with pureed tomatoes, but tomato soup could still have chunks of tomato in it. Bisque is by definition pureed to a smooth texture, however it could be garnished with chunks of tomato. Ultimately, they are very similar.
Add the Thyme, peppers, tomatoes, and vegetable broth. Mix and bring to a simmer.
Add the seasonings, sugar, cream and parmesan. Blend with an immersion blender.
Serve with fresh bread, crackers or a grilled cheese sandwich.
Can you freeze Tomato Bisque?
Yes you can! Just make sure you allow the soup to cool to room temperature or refrigerate before freezing. Use a freezer safe soup container for best results.
Can you reheat tomato bisque?
Yes, tomato bisque is perfect for packed lunches. I use a Mug Pop-in to take it to work. It has a vented BPA free lid, perfect for reheating your soup in the microwave at work or school.
This easy ratatouille lentil soup is a perfect way to get more vegetables in your diet. This soup is vegetarian and vegan. It also makes great leftovers for packed lunches and is freezable for later use.
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Ratatouille Lentil Soup Ingredients:
2 Tablespoons olive oil
1 eggplant
1 teaspoon salt
1 zucchini, sliced and quartered
1 summer squash, sliced and quartered
1 medium onion, roasted or diced
2 Roasted peppers, canned or fresh
3 garlic cloves, minced or grated
1 teaspoon dried oregano
1 teaspoon dried basil
2 quarts vegetable broth
1- 14.5 ounce can crushed tomatoes
1 cup uncooked dried lentils
1/2 teaspoon fresh ground pepper
2 tablespoons balsamic vinegar
Ratatouille Lentil Soup Directions:
Roast the peppers. Preheat oven to 400 degrees. Place the peppers on parchment paper lined sheet pan. Roast for 10 minutes, flip, then roast for another 10 minutes. Cool, then peel the peppers. Dice the roasted peppers. Alternatively, you can use canned roasted peppers.
Slice the eggplant and salt the slices on both sides. Allow the salted eggplant to sit for 15 minutes. This will draw out the bitter flavor. Rinse the eggplant and cut into 1/2 inch cubes.
Mix in the broth and lentils. Bring to a boil. Reduce heat to a simmer, stirring occasionally until lentils are tender, approximately 40 minutes.
Lastly, add the vinegar and fresh ground pepper.
Serve with crackers or fresh bread.
Can you reheat Ratatouille soup?
You sure can! Ratatouille soup makes great leftovers for packed lunches. I like to pack it in a Mug Pop in, find it here.
This mug is perfect for packing soup and other leftovers for lunch. The BPA free lid is vented, so it keeps the microwave clean!
Can you freeze soup?
Yes! You can freeze soup. Just make sure you cool it to room temperature or refrigerate it first. Then put it in a freezer safe container. Warm it up on another busy night!
Can you use chicken stock instaed?
You sure can use chicken stock. If you do, this recipe will no longer be vegetarian or vegan.
This easy cream of broccoli soup recipe is a great way to get more vegetables into your diet. It pairs well with a salad or sandwich for a quick and easy meal. This soup makes great leftovers for packed lunches.
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Use an Immersion blender to cream the ingredients until smooth. Stir in the cream, vinegar and peeper.
If you need some extra cute in your life, this Nessie Ladle is a great addition to get kids more interested in eating this delicious and healthy soup. Our Nessie served up so much soup, we hardly had any leftover!
If you love sauerkraut, you will really love it if you make your own. It’s so easy, just 2 ingredients. It’s better to make your own because you can choose how sour you want it to be, which color cabbage you want to use and any additional flavors you want to add. Red cabbage sauerkraut adds a lot of color to your recipes. Any additional flavors are up to you! It’s your sauerkraut, make it the way you want it.
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What tools do you need to make sauerkraut?
Kitchen Scale – The ingredients for sauerkraut are most accurately measured by weight. Since fermentation is a scientific process, it’s best to measure accurately. Choose one that converts from grams to ounces. Find a good one here.
Fermentation kit – Although not absolutely necessary, a fermentation kit will make the process easier. I love this set, it is compatible with any size wide mouth canning jar.
Quart size wide mouth canning jars – These jars are the perfect size for fermenting 1 pound of cabbage at a time. They are also compatible with my preferred fermentation lids. The wide mouth is large enough to fit a jam jar to hold down the cabbage.
Jam jars – These 8 ounce jam jars fit perfectly inside the quart size canning jars. They are used to hold down the cabbage while it ferments. Alternatively, you could use weights for this purpose.
8″ Chef’s knife – An 8″ chef’s knife is the best knife for slicing large vegetables like a full head of cabbage. I honestly don’t know how a kitchen could function without at least one 8″ chef’s knife. Find one here.
Cutting Board – Choose wood or plastic, never glass. Make sure it is large enough to slice a head of cabbage.
Homemade Sauerkraut Ingredients:
1 pound red or green cabbage -chopped or shredded
9 grams (~1.5 tablespoons) kosher salt or sea salt (not iodized- no anticaking ingredients)
Great Sauerkraut additions:
For extra flavor, you can add any of these to your homemade sauerkraut. This is anther reason why it is so much better to make your own sauerkraut.
Caraway seeds
Juniper berries
Shredded carrots or beets (80% cabbage/20% beets or carrots – otherwise the sugar from the beets or carrots can affect the fermentation)
Chop the cabbage any way you like, it’s your sauerkraut! I prefer to dice the cabbage into 1/4 to 1/2 inch squares. This makes the perfect bite size pieces, easy for adding to sandwiches or sausages.
How to make Your Own Sauerkraut:
Weigh your chopped cabbage on a Kitchen Scale. Put the diced cabbage in a bowl, then add 1.5 teaspoons of kosher salt per pound of cabbage.
With clean hands, press and squeeze the cabbage until it is very wet. You should be able to see the water dripping down when you squeeze it. This will take a few minutes.
Use a Sauerkraut Pounder to press the cabbage down into the brine. The cabbage should all be completely submerged in brine.
Place the jam jars, or fermentation weights inside the quart size jars to hold the cabbage down in the brine.
Screw on the fermentation lids. Let the jars sit on the counter out of direct sunlight for 1-6 weeks. I usually date the jars. The ideal temperature for fermentation is between 60-70 degrees F. After a couple of days you will begin to see bubbles forming in the jars. This is the fermentation taking place. Check for desired sourness after 7 days. Continue checking every couple days or at least weekly after that. Once you have your desired sourness, put an airtight cap on it, and place it in the refrigerator. The fermentation lids I used have an air tight seal that can be closed when the fermentation vent is removed.
Is Sauerkraut Healthy?
Yes! Cabbage alone is very healthy. It is a good source of Vitamin C and Vitamin K. Cabbage is also good for you because it is a great low calorie high fiber food. Fermentation adds the benefit of probiotics which are good for gut health. Sauerkraut has many health benefits, it is anti-inflammatory, a great anti-oxidant, and may even protect against cancer. Some people experience upset stomach or diarrhea from eating sauerkraut. If you are new to sauerkraut it would be best to start with a small serving, you can increase your serving size when your body adjusts to it.
Recipe By Kristin
Course: Condiment
Cusine:German
Difficulty:Easy
Servings
20 minutes
Preparing Time
30 minutes
Cooking Time
minutes
Calories
6 kcal
INGREDIENTS
1 pound Cabbage
1.5 teaspoons kosher salt
DIRECTION
Chop the cabbage.
Add the salt.
Mash and squeeze the cabbage until it is very wet and water drops form when squeezed. 2-5 minuets.
Press the cabbage into a wide mouth quart size canning jar with a sauerkraut pounder.
Hold the cabbage down in the brine with fermentation weights or jam jars.
Place a fermentation lid on the jar.
Leave on the counter out of direct sunlight, between 60-70 degrees F for 1-6 weeks. Check weekly for desired sourness.
Save money by making your own seasoning blends. Homemade Jamaican Jerk seasoning is a must have. It’s so easy to make and a great one to have on hand for some fabulous Caribbean flavor. Traditionally it is used for seasoning chicken and pork, but there are plenty of other uses for it.
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What can you use Jamaican Jerk Seasoning for?
Seasoning chicken, pork or fish
Seasoning grilled or roasted vegetables
Add to rice or risotto for Caribbean flavor, try this Caribbean Rice
Measure and mix all of the above ingredients in a bowl. Use a funnel to put the mixture into a 4 ounce spice jar. Label it and you are all set.
Is Jamaican Jerk Seasoning Gluten Free?
This is one of the best reasons to make your own seasoning blends. Some seasonings contain anticaking ingredients that contain gluten, especially seasoning blends. If you make your own blend you can make sure all of your ingredients are gluten free.
Is Jamaican Jerk Seasoning healthy?
Many of the ingredients in Jamaican Jerk seasoning have health benefits. Really the only unhealthy ingredients are salt and sugar. If you make your own, you could eliminate those ingredients, but keep in mind they are minimal when you only plan to use a couple tablespoons of the blend at a time.
Save a ton of money by making your own smoothies and smoothie bowls at home. Learn how to create your own recipes and which ingredients provide the best nutrients for your health.
A smoothie is a simply a beverage made by pureeing fruits and vegetables with other ingredients in a blender. A smoothie bowl is a thicker more nutrient packed smoothie, thick enough to eat with a spoon, and often topped with fruit, granola, nuts, and seeds. Lets review some common smoothie vs. smoothie bowl questions and how to pack them with nutrients.
Disclaimer: The statements made regarding these recipes have not been evaluated by the Food and Drug Administration. The efficacy of these recipes have not been confirmed by FDA-approved research. These recipes are not intended to diagnose, treat, cure or prevent any disease.
Smoothie vs. smoothie bowl
A smoothie is thin enough to drink through a smoothie straw. For a smoothie bowl you can use the same ingredients to make a smoothie, but it will be thick enough to eat with a spoon.
Basic smoothie vs. smoothie bowl ingredients:
Smoothie: 1 cup (8 ounces of fruits and veggies) to 1/2 cup to 1 cup of liquid. Less liquid will make a thicker smoothie, more liquid makes a thinner smoothie.
Smoothie bowl: 2 cups (16 ounces of fruits and veggies) to 1/4 cup liquid.
Optional additives can be mixed in in small quantities. For example, a tablespoon of honey or a scoop of protein powder.
Basic Smoothie recipe example:
1/2 cup frozen mixed berries
1 frozen banana (sliced before freezing) ~1/2 cup
1/2 cup vanilla yogurt
1/2 cup milk
Optional: 1 tablespoon elderberry syrup.
Puree in a blender
Serve in a cup with a straw.
Basic Smoothie bowl recipe example:
1.5 cups frozen mixed berries
1 frozen banana (sliced before freezing) ~1/2 cup
2 tablespoons yogurt
2 tablespoons milk
Optional: 1 teaspoon honey
Puree in a blender
Top with fresh blueberries, almond slices, and hemp hearts. Serve in a bowl with a spoon.
Which blender is best for making smoothies?
I personally prefer the Ninja Professional Blender. It has a large capacity, it blends everything smoothly. It is also dishwasher safe for quick and easy clean up.
Another awesome option for delicious smoothies is the Vitamix Blender. The only drawback is the price. Although it is expensive, it has a few features that the Ninja does not have. It will heat soups, but that is not necessary for smoothies.
Lastly, there is the Ninja Creami which is perfect for making smoothies and best for making smoothie bowls with the added benefit of making ice cream.
Can you make a smoothie the night before?
The best way to make a smoothie the night before is to prepare all of the ingredients. Chop and freeze the fruit you wish to use. Measure out the liquid ingredients and place them in the refrigerator. Then you can quickly blend them together in the morning.
Can you store a smoothie in the refrigerator or freezer?
If you prepare a smoothie with ice or frozen ingredients then it will thin with refrigeration because the ice will melt and the frozen ingredients will thaw. The smoothie will be thinner, but still tasty. It will probably need to be stirred before consuming.
You can freeze a smoothie, but it will thicken like ice cream or sorbet. Frozen smoothie would require a spoon to consume. You can defrost it but depending on the ingredients, it may not remain smooth. It is possible to blend it again, but the consistency may not be the same.
Are smoothies and smoothie bowls healthy?
Smoothies and smoothie bowls can both be very healthy depending on the ingredients you choose. Read on to learn about healthy and unhealthy ingredients found in smoothies and smoothie bowls.
Which smoothie is anti-inflammatory?
Most smoothie ingredients are naturally anti-inflammatory, which makes smoothies and smoothie bowls a great option for an anti-inflammatory diet. Here are some ingredients to avoid and some to include in anti-inflammatory smoothies and smoothie bowls:
Smoothie ingredients to avoid because they can increase inflammation:
There are plenty of fad diets out there that will each have their own smoothie recipes. The key to consuming smoothies for weight loss is choosing the right ingredients. Fruits and vegetables are typically the main ingredients in most smoothie and smoothie bowl recipes. The reason why fruits and vegetables are good for weight loss is because they have low energy density. Meaning they have few calories in a large volume of food. This way you can fill up, and feel full while consuming fewer calories. There is some research to prove that consuming low-energy-dense foods will lead to weight loss without feeling hungry.
If you choose low-energy-dense ingredients for your smoothie, you can stay full longer on fewer calories and lose weight.
Best ingredients for a weight loss smoothie or smoothie bowl (low-energy-dense foods)
Fresh or frozen vegetables
Fresh or frozen fruits
Low-fat or fat-free dairy products with no sugar added
Whole grains
Water or ice
Worst ingredients for a weight loss smoothie or smoothie bowl (high-energy-dense foods)
Fruits canned in heavy syrup
Juice
Sweetened yogurt
Sugar
Full fat dairy products
Dried fruits
Refined grains: white rice or cereal made with white flour
Smoothie vs. smoothie bowl, which is good for diarrhea?
If you have diarrhea hydration is important. If you are recovering from a stomach bug and have been vomiting also, you should probably start with clear liquids. Once you are feeling better, then a smoothie would still be better than a smoothie bowl because smoothies have more liquid. In the past a BRAT (banana, rice, applesauce, toast) diet was often recommended as a bland diet to eat for the first day of solid food after a stomach bug. These four foods are still a great option, but many experts recommend adding in a few more foods for better nutrition. There are still some foods that should be avoided when you have diarrhea.
Ingredients to avoid adding to a smoothie when you have diarrhea:
Dairy (with the exception of yogurt or kefir-especially with antibiotic associated diarrhea)
Citrus fruits
pineapple
leafy green vegetables
raw vegetables
Spices
berries or seedy fruits
oils
caffeine
Best smoothie ingredients to add when you have diarrhea:
Hydration and fiber are both important for prevention and treatment of constipation. Smoothies will help more with hydration, but you can pack more fiber in a smoothie bowl. Both are good options for constipation. I unusually try to help my patients choose good foods to treat occasional constipation before resorting to medications.
Best Smoothie and smoothie bowl ingredients for constipation
Which smoothie is best when you are sick with a cold or flu?
If you are sick with a cold or flu you need hydration, especially if you have a fever. Smoothies are a great way in increase hydration. Fruits, vegetables and other immune boosting foods are also beneficial when nursing a viral infection. A cold smoothie made with frozen fruits and/or ice can help to sooth a sore throat. Top your smoothie bowl with my immune boosting granola.
Best Immune boosting smoothie and smoothie bowl ingredients:
Although both smoothies and smoothie bowls contain hydration, smoothies are more hydrating because they contain more liquid. There are some fruits and vegetables that have a higher water content and are better for improving hydration. Electrolytes are important for improving hydration lost due to sweating from exercise or illness. For more hydration tips, check out my post on hydration.
