Merly’s Superfood Smoothie Bowl

I tried to name this smoothie based on it’s content and well it was just a bit too hard so instead you just got Merly’s Superfood Smoothie Bowl.

By the way, it’s pretty much impossible to make a smoothie bowl without making a mess!

I’m writing this up because I got a few requests on my personal Facebook and Instagram so here goes!

Below is serving for 1 person, which you can make in a Magic Bullet / NutriBullet Blender or similar, otherwise you can just multiply the ingredients depending on how many you serving in a normal size blender.

smoothie bowl Base

Ingredients for smoothie base:

  • 1 cup of plant based milk of your choice – we used almond milk
  • 1/2 of a large avocado
  • 1 serving of pea protein powder
  • 1/2 cup of frozen mixed berries
  • 1 scoop of wholefood superfood mix with marine greens – I like to use Green Qi
  • Optional – add any crushed supplements, here I used Immune Health for my son (this is our family’s herbal medicine ESSENTIAL that can be given from age 2 years)

Blend the ingredients and pour into a bowl.

Side note, you could add honey or soaked dates in the smoothie base however I prefer to have control of the level of sweetness with my toppings instead.

Toppings

Toppings you can really put anything you like but here is what I used:

  • Shredded coconut and chia seed to sprinkle – as much as you like
  • 1 scoop of nut butter – I tried the Wellness Road Power Mix of 5 nuts & seeds spread. You can get this from Coles only as it’s a Coles home brand, the family seemed to like it
  • 1 handful of paleo granola – I love Goldenvale’s Paleo Granola with honey pecan which you find only at Aldi
  • Chopped up dates or drizzle of honey for sweetness or both!

Then sit back, scoop and enjoy.

Let me know if you tried it and snap me a picture tag me on Instagram.

Did you buy dried or canned beans during the Covid19 pandemic?

Over the past few months I would say a lot of people went out and bought dried or canned beans who usually didn’t buy or even eat them, was that you too?

I’m assuming it’s because people know they have a long shelf life and because everybody else went a little crazy with bulk buying the rice and pasta.

Next minute with all the food shortages from the Covid19 hysteria, you found yourself stocking up on on beans, they’re sitting in your cupboard and you’re wondering what on earth are you going to do with them.

Don’t worry, it’s a good thing and I’ll tell you why.

Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more beans are one of the most powerful, nutrient-dense plant foods around. 

Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. Studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

So let’s not these bad boys go to waste. If you have no idea what do with beans, then read on this might be just what you are looking for.

Here are some ideas on how to use beans in your meals:

  1. Toss beans and diced veggies (such as celery, shallots and capsicum) with vinaigrette for a quick bean salad.
  2. Blend cooked beans with tomatoes, onions, and your favourite seasonings to create a yummy bean soup. 
  3. Top a green salad with 1/3 cup of your favourite bean.
  4. Puree beans with a bit of olive oil, a garlic clove, salt, and your favourite seasonings. Voila! A fast dip or sandwich spread.
  5. Include 1/3 cup of beans with your other favourite toppings next time you make stuffed baked potatoes or sweet potatoes.
  6. Add 1/4 cup pureed beans to your favourite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans. 

Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.

I’m not one of those health coaches that love to create recipes but I’m definitely passionate about eating. Follow me on my Instagram to see what’s on my plate @merly_hartnett

How to make the sauerkraut

Sauerkraut is a great staple to have in the fridge to add to any dish as a side, awesome salad replacement when you’re lazy and strange I know but pretty nice in smoothies too!

This has got to be the easiest recipe. It just requires a bit of manual labour but it’s all worth the effort.

  • Slice red cabbage as thinly as possible. The thinner the slicers the better. If you have a food processors or slicer, this would be very handy. Unfortunately I don’t and if you don’t either, don’t worry – you’ll still make delicious sauerkraut.
  • Place the sliced red cabbage in a big bowl and add a teaspoon of pink salt. Massage the red cabbage until the cabbage starts to glisten. You’ll start to notice, the cabbage is also sweating. The more sweat, the better.
  • Once you are happy with the amount of juice, place the sliced red cabbage and juice in a jar. Make sure the brine is covering all the cabbage. You can place a smaller jar with (sand / water inside) as a weight or rocks to help the cabbage submerge.
  • Cover with a tea towel and secured with a rubber band. You can leave the sauerkraut to ferment for a couple of days. Keep tasting it every now and then until you have the desired taste and texture. I have my fermenting between 3 – 7 days depending how quickly I want some. Once the sauerkraut has reached the taste and texture to your liking, place the jar it in the fridge and consume within a week.

Tip: make sure the red cabbage is at room temperature. I made this sauerkraut while the cabbage was cold from the fridge and almost froze my fingers off!

Veggielicious polenta bake

Tried a new dish called polenta bake with veggie stuff for hubby and Laura’s lunch box tomorrow and it’s OMG delicious! So good I had to share.

Prep time 30 minutes
Serves 3 – 4 people

  • 1 pumpkin, peeled, de-seeded and cut into cubes
  • Herbs of your choice (I used Italian mixed herbs) 
  • 500mls of stock (I used veggie stock)
  • 1 cup of polenta 
  • 100g of greens stuff (I used baby spinach, I think baby kale would be delicious too) 
  • Jar of stuffed bell peppers
  • Handful of sliced cherry tomatoes or whatever veggies you have on hand, olives, capsicum or mushrooms would be nice. 
  • 1/2 cup of parmesan cheese or whatever cheese substitute you prefer
Veggielicious Polenta Bake

Roast pumpkin with oil and herbs for 20 mins at 200’C. 
Boil stock, then slowly pour the polenta and stir continuously on low heat for 8 mins. When ready stir in 50% of the cheese in mixture. Add the roasted pumpkin.
Scoop out polenta onto a baking dish, push handfuls of the green stuff into the polenta, decorate with bell peppers, cherry tomatoes and the remaining cheese then bake for 20 mins.

Oh and season with salt and pepper whenever you like, at the end when serving, perhaps before baking or when cooking the polenta. 

Tadaaaaah! Your welcome.

Tip: You could also swap out the pumpkin for zucchini or sweet potato and totally go crazy with the garlic and spices.  Let me know if you try it and what you changed for your tasty buds.

Get even healthier!
Want help learning how to choose and use nutritious fats and other good-for-you foods? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule a complimentary health discovery consultation with me today or pass this offer on to someone you care about!

About me
I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

Learn more about my training and my unique approach to health coaching.