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How to Make the Perfect Green Smoothie Bowl Banana Free!

Green smoothie bowl topped with raspberries, chia seeds and pumpkin seeds.

Last summer my daughter attended a drop off camp that wasn’t quite long enough for me to run home from and happened to be next to a delicious organic real food restaurant. Each week I was excited to go and devour their creamy green smoothie bowl.

Recently I went back and they had changed the menu. My beloved smoothie bowl was now completely different and full of BANANAS! 🙁 I’m usually not picky like my toddler but when it comes to bananas I kind of am. Bananas in smoothies are a big NO for me! 

I knew I had to come up with a banana free smoothie bowl of my own! 

A little of this…some of that, maybe a dash more liquid and a whirl in the blender later I think I figured it out! I knew I had a winner when my skeptical husband licked the bowl clean and declared, “that was REALLY good!”

Creamy Smoothie Bowl Without Bananas

Frozen bananas are a staple in smoothies and smoothie bowls. They give it a thick, creamy texture. But to me, they also overpower all the other flavors. I’ve found the addition of avocado and almond butter give this smoothie bowl the perfect consistency and the flavors all intermingle so well nothing stands out.

Spinach, kale, avocado, almond butter, hemp seeds, pumpkin seeds and flax seeds on a marble top.

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Creamy Green Smoothie Bowl without Banana

Prep

Total

Yield 2 bowls

This filling green smoothie bowl is free of banana but still rich and creamy. Easy to keep Paleo, Keto or Whole30 compliant it's the perfect breakfast for any healthy diet. 

Ingredients

Smoothie Bowl

  • 1 c. Frozen mango
  • 1 Avocado
  • 3/4 cup Coconut milk (or almond milk)
  • 1/2 cup Coconut cream
  • 1 cup fresh Greens (Kale, swiss chard, arugula, spinach)
  • 1/4 cup Almond or Sun Butter
  • 2 tbsp Hempseeds
  • 1 tbsp Flaxseeds
  • 1/2 tsp Vanilla bean powder
  • 1/4 tsp Cinnamon
  • 1 tsp Maple Syrup or 1 soaked whole Date (if not Whole30)

Topping Options

  • Chia Seeds
  • Paleo granola
  • Raspberries or blackberries if keto
  • Pumpkin seeds
  • Coconut Flakes
  • Sliced almonds

Instructions

  1. Place all the ingredients for the smoothie bowl in a blender. 
  2. Blend until smooth. Add more milk if needed to get the desired consistency.
  3. Top with your favorite toppings. 

Notes

  • I find vanilla bean powder on Amazon but if you can't or just don't have it on hand and want this smoothie bowl right away you can use vanilla extract or just leave it out. 
  • Organic Girl Super Greens make throwing this recipe together easy, but really any greens you have on hand will work. 

Courses Breakfast

Cuisine American

Can you Have Smoothie Bowls on the Whole30?

If you have followed a Whole30 diet you probably know smoothies aren’t highly recommended. But for me, this smoothie bowl works. 

With the addition of avocado, almond/sun butter and using coconut milk/cream this is a hearty smoothie bowl. It keeps me full all morning and it’s not overly sweet. Plus we all could use a break from eggs in the morning every once in a while.  

The perfect green smoothie bowl, banana free topped with raspberries, chia and pumpkin seeds. Ingredients on a marble top below.

Best Smoothie Bowl Options

When it comes to breakfast I like to keep things simple. For weeks I will eat the same breakfast every day. The beauty of this recipe is its versatility with a few simple swaps. I like to change it up with the toppings.

I love berries but they spoil so quickly. Frozen berries are sweeter and never wasted in my house. I try and remember to defrost them the night before but frozen on the bowl are just as delicious.

We always have nuts on hand as well. Pumpkin seeds have quickly become a favorite of mine and they are a nutritional powerhouse.  Same goes for chia seeds, I really can’t get enough of them plus they help make the bowl more filling.

Don’t just go off what I prefer. Make this bowl your own! I listed all the toppings I’ve enjoyed but I’d love to hear what smoothie bowl toppings you have tried in the comments!

How to Make the Perfect Green Smoothie Bowl Banana Free!Read More

Pain is Good Batch #37 Garlic Style Hot Sauce, 7.5 Ounce

eleuthero root powder

Organic Eleuthero Root Powder, 1lb

Pain is Good Batch #218 Louisiana Style Hot Sauce, 7.5 Ounce

Cowtown Original BBQ Sauce, 18 Ounce

jar of zia hatch green chile medium

Roasted, Peeled, and Diced New Mexico Hatch Green Chile (MEDIUM HEAT LEVEL)

jar of Masala Mama Coconut Curry Simmer Sauce

Masala Mama All Natural Indian Goan Coconut Curry Simmer Sauce

Whole30 Veggie Loaded Meatballs for the Whole Family

Vegetable turkey meatballs on top of mashed cauliflower, topped with creamy turmeric cashew sauce

Last year I decided to give a Whole30 a try. Chris was not up for the challenge and obviously a 3-year-old with no allergies has no reason to give up entire food groups. It took some creativity but I managed to only make 1 dinner a night to feed all of us without any complaints from the peanut gallery!

After the Whole30 success, our dinners have changed. I no longer include dairy when I know there are delicious substitutes like my favorite coconut cream or cashews. I also sneak extra veggies in whenever I can.

Cora’s 3-year-old palate is that of a typical toddler. One day she’s happy to eat broccoli the next I’m foolish for even offering it. Figuring out everyday wins is a challenge that I’m always up against.

My favorite side dish (and hers too), mashed cauliflower is the base of this meal. A couple simple swaps to this mashed cauliflower recipe keep it compliant for the adults and the addition of a dollop of sour cream keeps the toddler happy.

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Sneaking Vegetables into Dinner

Getting as many veggies in each meal is another cooking strategy that has stuck since my Whole30. Weekly I shred carrots to toss into salads, stir-fries, and eggs or in this case meatballs. Rather than trashing the stem of broccoli I also shred that up and mix it into the carrots.

For years I made turkey meatballs topped with a creamy cheese sauce. Turns out I prefer cashew “cheese” sauce and it’s SOOOO much easier to make! Adapted from Pinch of Yum’s 5-minute sauce I’ve found the addition of nutritional yeast and turmeric give the sauce the flavor and look of real cheese!

Vegetable turkey meatballs on top of mashed cauliflower, topped with creamy turmeric cashew sauce

 

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Veggie Loaded Turkey Meatballs with Turmeric Vegan Cheese Sauce

Prep

Cook

Total

Yield 6 meatballs

Paleo and Whole30 compliant turkey meatball recipe topped with a creamy turmeric cashew cheese sauce. Perfect for freezer cooking or an easy make-ahead dinner. Even dairy lovers will be begging for more of this "cheese" sauce! 

Ingredients

Veggie Loaded Turkey Meatballs

  • 1lb ground turkey (or any ground meat)
  • 1/4 onion, grated
  • 2 cloves garlic
  • 1 egg, beaten
  • 1 cup shredded carrot & broccoli stem
  • 1 cup frozen spinach, defrosted and wrung out in a towel
  • 1 tsp salt
  • 1/4 tsp pepper
  • drizzle of oil (I use avocado)

Vegan Turmeric Cashew Cheese Sauce 

  • 2 cups cashews
  • 1 1/4 cup water
  • 1 clove garlic
  • 1 tsp salt
  • 1 tsp turmeric
  • 2 tbsp nutritional yeast

Instructions

Veggie Loaded Turkey Meatballs

  1. Preheat oven to 400.
  2. Drizzle and 8x8 baking pan with oil.
  3. In a large bowl mix together all the remaining ingredients until well combined.
  4. Divide evenly into 6 large meatballs and place in oiled pan.
  5. Bake for 20 minutes or until internal temp is 165.

Vegan Turmeric Cashew Cheese Sauce 

  1. Place cashews in a bowl and cover with water. Let soak for 2 hours. Drain and rinse. 
  2. Place soaked cashews in a blender with the remaining ingredients.
  3. Blend until smooth, adding more water if needed.

Courses Dinner

Cuisine American

Turkey vs. Beef Meatballs

Confession time! I’m not a fan of ground beef. It’s my one picky thing I just can’t get over and honestly most ground beef isn’t healthy so I don’t try. But ground turkey and ground pork are staples in my house. I’m able to source them from a local farmer so I trust the quality and know exactly where it comes from.

If you prefer beef this recipe should adapt just fine. Ground pork or lamb could be delicious too!

The Perfect Side Dish

While potatoes are Whole30 compliant I have found I really prefer mashed cauliflower especially with an already hearty meatball main dish.

Picky eater approved instant pot mashed potatoes
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Paleo/Whole30 Compliant Mashed Cauliflower

Prep

Cook

Inactive

Total

Yield 4 servings

Thick and creamy you won't miss the dairy or potatoes in this easy side dish. 

Ingredients

  • 1 medium-large head of cauliflower, chopped into florets
  • 1Tbsp ghee
  • 1/4- 1/2 cup coconut cream(based on desired thickness)
  • 1 tsp salt
  • 1/4 tsp pepper

Instructions

  1. Add trivet/steamer basket, cauliflower, and water to your Instant Pot.
  2. Close the lid and set the valve to seal.
  3. Use the manual setting to cook on high pressure for 3 minutes.
  4. Use the quick release function to release the pressure.
  5. Remove trivet/steamer basket and cauliflower from pot and empty out the water.
  6. Place steamed cauliflower back into the pot add ghee, coconut cream, salt & pepper. Or into a blender if not using a hand blender.
  7. Blend thoroughly with a hand blender or blender. Add more coconut cream if you'd like a looser texture.
  8. Serve

Notes

  • These reheat easily. I've also kept them warm in the Instant Pot for 30 minutes prior to serving at the keep warm setting with the lid on. 
  • Coconut cream not thick enough? Put the can in the fridge before opening or if already open stir and refrigerate!

Courses Dinner

Cuisine American

Tips for an Easy Dinner

Is it just me or do the days just fly by! After breakfast, things can get crazy so if I get a spare moment I will quickly prep dinner as far as I can then set it in the refrigerator to cook later. Meatballs are the perfect make-ahead meal. Really everything in this meal can be made ahead and then reheated or baked when you’re ready for dinner.

For me, the key to Whole30 success was freezer meals. When you are cooking EVERYTHING from scratch it can easily fill up your day and who has time for that?

Doubling or tripling this recipe is simple and adds no time. I freeze them before baking then bake from frozen adding another 10 minutes or so to the baking time.

The cauliflower mash and cashew sauce come together in minutes. 30 minute 100% homemade Whole30 dinner for the win!

Ever tried a Whole30? What eating habits stuck for you?

Vegetable turkey meatballs on top of mashed cauliflower, topped with creamy turmeric cashew sauce

Whole30 Veggie Loaded Meatballs for the Whole FamilyRead More

Hatch Chile Cheese Cornbread Muffins

Freshly baked Zia Hatch chile cheese cornbread muffins.

Sweet or savory?

Both cornbread and muffins seem to have one of two options…sweet or savory?

While I’ve long loved sweet cornbread I realized my Hatch Chile Chili needed a savory counterpart. Something nutty, cheesy and full of flavor! Since I’m addicted to Zia’s Hatch Green Chiles they seemed like the perfect fit for a cornbread side.

Muffins or Cake Style?

When it comes to cooking I prefer to dirty the fewest things and let’s be honest cleaning a muffin tin is NEVER fun. But sometimes you can’t beat the handheld, compactness muffins give you. I’ve also found an added bonus to these little treats being muffins that I’ll get into more below.

My experience has also been that muffins freeze better. So double the recipe and load up your freezer for a quick breakfast, side dish, or snack. I love how I can just take one or two out of the freezer when I need it and leave the rest for next time. 

Freshly baked Zia Hatch chile cheese cornbread muffins.

 

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Hatch Chile Cheese Cornbread Muffins

Prep

Cook

Total

Yield 12 muffins

Ingredients

  • 1 ½ cups whole wheat flour
  • ½ cup yellow cornmeal
  • 1 tsp baking powder
  • 1 tsp salt
  • ½ cup milk
  • ½ cup sour cream
  • ¼ cup honey
  • 1 egg, whisked
  • 1 stick unsalted butter, melted
  • 1 cup cheddar cheese, plus more for tops
  • ½ cup Hatch green chiles (I used medium)

Instructions

  1. Preheat oven to 350 degrees and line a 12 cup muffin tin.
  2. In a large bowl mix the dry ingredients (whole wheat flour thru salt).
  3. Make a well in the center and add the wet ingredients (milk thru butter).
  4. Gently stir everything together until just mixed.
  5. Fold in 1 cup of cheddar cheese and the Hatch chiles.
  6. Evenly distribute batter into lined muffin tin. Top each muffin with a pinch of cheddar cheese.
  7. Bake for 25-25 minutes or until a toothpick comes out clean.
  8. Enjoy!

Courses Breakfast, Snack, Side Dish

Cuisine New Mexican, Mexican

Changing the Spice Level

My added bonus of making these into muffins…you can split the batter, to appease the whole family.

The mix of Medium Hatch Chiles and cheddar cheese adds flavor without too much spice. My 3 year old happily gobbled up her muffin with no mention of it being too spicy. For an even milder version, the Sweet & Mild Red Chiles would be delicious and really pretty. I’ve even debated a mixing of mediums and reds for the beauty of the red specks. 

If spice is what you’re looking for give the Hot Hatch’s a try. Hatch Chiles are smokey and I find real heat lovers find even the hots relatively mild. I would incorporate the hots for the smokey flavor and then swap out the cheddar cheese for pepper jack. If you’re feeling really crazy dice up some jalapenos and throw them in too!

Freshly baked Zia Hatch chile cheese cornbread muffins.

An Unexpected Breakfast

When it comes to breakfast I’ve long been a savory fan. These muffins fit the bill! Slightly toasted in the oven and topped with butter they were the perfect morning treat! For the sweet lovers, a drizzle of honey over the butter would be AMAZING! 

Sweet or savory? Why not both!

Hatch Chile Cheese Cornbread MuffinsRead More

Picky Eater Approved Mashed Cauliflower

Picky eater approved instant pot mashed potatoes in a wooden bowl with a spoon.

Born to prefer the sweet flavor of breast milk humans are essentially coded to want sweets. Bitter and sour foods are equally unliked by babies and toddlers. This naturally protected toddlers during hunter-gatherer times since plants that could kill us typically have a sour or bitter taste.

So how does a parent get their picky toddler to try and actually enjoy a vegetable? This is the age-old question, right?!?!

I can’t promise the solution to all picky eating woes. I admittedly have a picky toddler who one day will devour kale chips and the next declare them the enemy. But I do know two things that continue to work…

The Solution to Picky Eating

Set a good example and just keep trying.

Yes, it’s really just that simple.

Whether your child’s picky eating is a result of nature, allergies or something else as a parent we can always continue to set a good example and just keep trying. There will be good and bad days but by not giving up you are making progress.

How to ‘Set a Good Example’ for Picky Eaters

Somewhere between my daughters birth and toddlerhood we got into so bad habits. Snacks went from homemade to processed. We ordered in more often resulting in fewer veggies being eaten at every meal. When we finally started to come out of the fog I realized I wasn’t showing Cora that eating vegetables was a priority of mine.

Snacks of veggies and hummus became the norm for me and I started to up my creativity at dinnertime. Cauliflower rice replaced rice for us and mashed cauliflower replaced plain mashed potatoes. But Cora wasn’t sold. So I decided to just keep trying.

Instant pot with a head of cauliflower in front of it.

How to ‘Just Keep Trying’ with Picky Eaters

If you have a picky eater I’m sure you’ve heard…

Kids may need to be offered a new food 10-15 times before they will want to eat it.

But I believe you can stack the odds in your favor…texture can be a BIG issue for picky eaters and the texture of mashed cauliflower wasn’t winning her over. I needed to keep trying with my recipe.

With no liquid and the addition of sour cream (one of Cora’s favorites) I hoped I had a winner….

Picky eater approved instant pot mashed cauliflower in a bowl with a spoon. Instant pot with cauliflower in front of it.

Picky eater approved instant pot mashed potatoes
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Extra Thick Mashed Cauliflower

With a thicker texture and the slight tang of sour cream, this mashed cauliflower recipe will please your picky eater! 

Ingredients

  • 1 medium-large head of cauliflower, chopped into florets
  • 1 cup water
  • 1 Tbsp butter
  • 1/4- 1/2 cup sour cream (based on desired thickness)
  • 1 tsp salt
  • 1/4 tsp pepper

Instructions

  1. Add trivet/steamer basket, cauliflower, and water to your Instant Pot.
  2. Close the lid and set the valve to seal.
  3. Use the manual setting to cook on high pressure for 3 minutes.
  4. Use the quick release function to release the pressure.
  5. Remove trivet/steamer basket and cauliflower from pot and empty out the water.
  6. Place steamed cauliflower back into the pot add butter, 1/4 cup sour cream, salt & pepper. Or into a blender if not using a hand blender.
  7. Blend thoroughly with a hand blender or blender. Add more sour cream if you'd like a looser texture.
  8. Serve

Notes

  • These reheat easily. I've also kept them warm in the Instant Pot for 30 minutes prior to serving at the keep warm setting with the lid on. 

Mashed Cauliflower…Better than Potatoes?

The recipe changes were a success but not just for Cora. Turns out Chris and I prefer the thicker texture too! The sour cream adds a nice flavor without being too overpowering.

For me, the best part was how I feel after eating them vs. mashed potatoes. You know that Thanksgiving “overstuffed” feeling a big meal of potatoes can leave you with? Not with mashed cauliflower!

I don’t feel like a stuffed turkey anymore!

Picky eater approved instant pot mashed cauliflower in a bowl with a spoon.

Make your Version of Mashed Cauliflower

My picky eater prefers sour cream but what if yours doesn’t? Or what if cauliflower is too “new” a flavor for them? I have some delicious ideas that might work well for you!

  • Swap sour cream for cream cheese and a splash of milk or broth
  • Add your favorite cheese, mix in or as a topping
  • Use half cauliflower half potatoes (great for those not so sure about the cauliflower flavor!)
  • “Loaded” mashed cauliflower; add cooked bacon, diced green onions, and cheddar cheese
  • Try my dairy-free option!

What tips do you have to parent’s of picky eaters?

Picky Eater Approved Mashed CauliflowerRead More

jar of masala mama chickpea curry simmer sauce

Masala Mama All Natural Indian Chickpea Curry Chana Masala Simmer Sauce

bottle of Fire & Spice hot sauce

Fire & Spice All Natural Hot Sauce

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Cha’s Organics Organic Light Coconut Milk Multipack

bottle of Pain is Good Ghost-Ujang

Pain Is Good Ghost-ujang, 4 Ounce

bag of chas organics true cinnamon sticks

Cha’s Organics True Ceylon Cinnamon Sticks

bottle of Pain is Good Habanero Sambal Hot Sauce

Pain is Good Habanero Sambal Hot Sauce – 7 Ounce

The Ultimate Vegetarian Hatch Chile Chili {Instant Pot or Stove top}

Blue bowl of vegetarian hatch chile on a wooden board with a jar of Zia Hatch Red Chile's and fresh peppers around.

 

“Red or Green?”

The official question of New Mexico about their state vegetable, the New Mexican Hatch Chile.

Subtly sweet, smoky, and spicy these peppers have rightfully developed a cult-like following.

True hatch chiles are grown in Hatch Valley. Like a fine wine grown only in Napa Valley, the unique climate and soil of the Hatch Valley create the distinct flavor you can’t replicate elsewhere.

Every year I would hear of people clambering to find freshly roasted hatch chiles in town and had no clue what all the fuss was about. A chile is a chile, right?

WRONG!

One taste of these delectable, unique chiles and I was hooked. And then I learned the complication to my newest addiction…hatch chile season is only two maybe three months!

Real Hatch Chiles Available Year-Round

I have more bad news. Hatch chile imposters are lurking in your grocery store!

Stumble upon “hatch” chiles grown outside of Hatch, New Mexico posing as the real thing and you’ll understand why a law passed in 2012 prohibiting the sale in New Mexico of peppers labeled “New Mexican” unless they were grown in New Mexico or came with a disclosure, “Not grown in New Mexico.”  

When trying to get your Hatch fix off season you may accidentally purchase a jar or canned variety imposter.

Zia Hatch Chiles in 3 flavors.

 

My go-to even during Hatch season (because getting them fresh locally for me is near impossible) is Zia Green Chile Company. The fewer ingredients the better in my opinion, and with only 4 ingredients all of which I have in my kitchen I was sold. Plus they come in glass jars! This is HUGE for me, it keeps the integrity of the flavor true and is more sustainable.

Hatch Chiles in Everything

For years I found myself having to make two versions of any dish spicier than black pepper. My husband never could take the heat! Then I introduced him to hatch chiles and the sweet, smokey flavor along with the spice opened up his palate.

Now you can find me throwing these chiles into everything: eggs, quesadillas, guacamole, on pizza. Red or green, mild or hot he LOVES them all!

Hatch chiles are my not so secret ingredient in anything I want him to eat! That is how this recipe came about. I have always loved vegetarian chili but he wasn’t a huge fan. He would eat it but in the winter months when I crave it weekly he would complain.

Not anymore!

Instant Pot Vegetarian Hatch Chile Chili

 

Blue bowl of vegetarian hatch chile on a wooden board with a jar of Zia Hatch Red Chile's and fresh peppers around. Dried red chiles on bottom photo.

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Instant Pot or Stovetop Vegetarian Hatch Chile Chili

Prep

Cook

Total

Yield 6 servings

An easy one-pot meal made special by the addition of hatch chiles. Customize to your spice level. 

Ingredients

Soaked beans (1 cup black beans, ¾ cup pinto beans)

Or 2 15oz cans black beans drained, 1 15 oz can pinto beans

1 TBS avocado oil

1 Bell Pepper, any color, seeded and diced

½ medium onion, diced (or ¼ large onion)

4 garlic cloves, minced

2 zucchini, diced

3 carrots, diced

½ cup hatch chiles (Flavor of your choice, I like a mixture of red sweet & mild and medium)

2 TBS chile powder

2 tsp ground cumin

1 tsp smoked paprika

1 tsp oregano

1 tsp salt

2.5 cups vegetable broth

1 23oz jar diced fire roasted tomatoes

½ cup frozen corn

Optional toppings: grated cheddar cheese, sour cream, hot sauce, more hatch chiles, green or red onion, fresh herbs, avocado

Instructions

Instant Pot:

  1. Set Instant Pot to saute and add 1 TBS oil.
  2. Saute bell pepper, onion 3 minutes.
  3. Add zucchini and carrots. Saute 3 more minutes/until slightly tender.
  4. Add garlic and saute 1 minute or until fragrant.
  5. Add chile powder, cumin, paprika...stir to combine.
  6. Add beans (rinsed and drained), hatch chiles, broth, and tomatoes.
  7. Put lid on pot and set on manual for 10 minutes.
  8. NPR for 10 minutes then release pressure. Stir in corn and let heat thru. Serve with toppings of your choice. We prefer cheese, sour cream, more hatch chiles, and avocado.

Stovetop: 

  1. If starting with dried beans add them to a large soup pot, cover with an inch of water, boil for 1 hour then start checking for doneness. When done, drain and set aside.
  2. Add avocado oil to soup pot and heat over medium-high heat. 
  3. Saute bell pepper, onion 3 minutes.
  4. Add zucchini and carrots. Saute 3 more minutes/until slightly tender.
  5. Add garlic and saute 1 minute or until fragrant.
  6. Add chile powder, cumin, paprika...stir to combine.
  7. Add beans (rinsed and drained), hatch chiles, broth, and tomatoes.
  8. Bring to a boil. Reduce temperature to low and simmer covered for 20 minutes or until carrots are tender.
  9. Stir in corn and let heat thru. Serve with toppings of your choice. We prefer cheese, sour cream, more hatch chiles, and avocado.

Courses Lunch, Dinner

Cuisine New Mexican, Mexican, American

My Love of Hatch Chiles

Dried red chiles hanging on a wooden post next to a picture of fresh green chiles.

Red or green?

I still can’t decide which is my favorite but it sure is fun taste testing to try and find out!

Pick your favorite Zia Hatch Chiles in our shop.

The Ultimate Vegetarian Hatch Chile Chili {Instant Pot or Stove top}Read More