Tag

strawberries

Browsing
30 Minutes or Less

Nourishing Green Lactation Smoothie

By
close-up image of a nourishing green lactation smoothie with a metal straw.

Looking for a way to boost your milk supply? Try this nourishing green lactation smoothie! Loaded with fruits, veggies, healthy fats, and plenty of protein.

lactation smoothie being poured into a glass.

As a first-time breastfeeding mom, I’m always looking for ways to increase my milk supply. And after lots and lots of research, I found the best way to increase my supply was through food. Aside from simply making sure I’m eating enough foods, there are certain foods that can actually boost milk production! So I took as many of those foods as possible (oats, greens, flaxseeds, brewer’s yeast) and added them to this lactation smoothie in a way that actually tastes good.

Nourishing green lactation smoothie with a metal straw.

What You’ll Need to Make a Nourishing Green Lactation Smoothie

Banana – A whole frozen banana makes this smoothie ultra-creamy, and gives it just a hint of natural sweetness. If you don’t like banana, you can use 1 cup of frozen mango instead!

Spinach – Dark leafy greens, such as spinach, are a great source of iron and calcium, which are essential for boosting your milk supply. Fresh spinach will have the most nutrients, but if you don’t have any, frozen spinach will also do the trick.

Oats – Look up any lactation recipe, and it’ll likely have oats in it. Oats are a go-to ingredient for increasing breast milk production. This is because oats are high in iron, and act as a complex carbohydrate – two vital components to a lactating mama’s diet!

Almond Butter – I add a healthy fat to all my smoothie recipes, which helps slow down the body’s digestion rate of the fruit, allowing us to absorb as many nutrients and hold onto as much protein as possible. Almond butter is a delicious healthy fat option in this lactation smoothie! Though feel free to use any nut butter you’d like – peanut, cashew, pecan, etc.

Brewer’s Yeast – Another lactation essential is brewer’s yeast! Brewer’s yeast is a known glactagogue, and thought by many to help increase milk supply. It’s totally flavorless, and a great addition to this smoothie recipe. Here’s a link to the brewer’s yeast I’ve been using and loving!

Overhead image of a nourishing green lactation smoothie with oats and spinach on the side.

Optional Add-Ins

Give your nourishing green lactation smoothie a boost with any of the following…

  • Chia Seeds – more healthy fats, omega-3s, and fiber.
  • Hemp Seeds – extra protein, healthy fats, omega-3s, and omega-6s.
  • Protein Powder – I love this Aloha Vanilla Protein Powder!
  • Honey – for an extra bit of sweetness.
  • Frozen Cauliflower – because why not?! more veggies!
No ratings yet

Nourishing Green Lactation Smoothie

Looking for a way to boost your milk supply? Try this nourishing green lactation smoothie! Loaded with fruits, veggies, healthy fats, and plenty of protein.
Print Pin Rate
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 serving

Ingredients

  • 1 frozen banana
  • 1/2 cup frozen strawberries
  • small handful fresh spinach
  • 2 tablespoons oats
  • 1 tablespoon almond butter
  • 1 tablespoon brewer’s yeast
  • 1 teaspoon ground flaxseed
  • 1 scoop vanilla protein powder, optional
  • 1 cup water or milk, I used unsweetened almond milk

Instructions

  • Add all ingredients to a blender and blend until smooth.

Nutrition

Calories: 300kcal
View Post
By
30 Minutes or Less

Super EASY Grinch Fruit Kabobs

By
grinch fruit kabobs in a glass, standing upright.

The easiest holiday treat of all time – Grinch fruit kabobs! Slide fruit onto skewers and you’ve got yourself a festive snack or dessert. Get the kids involved in this fun Christmas activity!

grinch fruit kabobs on a plate with green grapes, strawberries, mini marshmallows, and skewers on the side.

What You’ll Need to Make Grinch Fruit Kabobs

Green Grapes – Green, not red grapes for this Grinch-themed treat!

Banana – Slice your banana into 1/2-inch pieces before sliding onto your skewers.

Strawberries – Hull your strawberries before using in this recipe! That basically just means remove the green leaves on top.

Mini Marshmallows – The perfect little Santa hat topping!

hand holding a grinch fruit kabob

How to Store Them

  • Store these Grinch fruit kabobs in an airtight container in the fridge for one day. They may last longer than a day, but the banana will begin to oxidize and turn brown – not ideal! For best results, I recommend making them right before serving.
close-up image of grinch fruit kabobs on a plate

These Grinch Fruit Kabobs Are…

grinch fruit kabobs in a glass, standing upright
5 from 1 vote

Grinch Fruit Kabobs

The easiest holiday treat of all time – Grinch fruit kabobs! Slide fruit onto skewers and you’ve got yourself a festive snack or dessert. Get the kids involved in this fun holiday activity!
Print Pin Rate
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 12 servings

Ingredients

  • Green grapes
  • Banana, sliced
  • Fresh strawberries, hulled
  • Mini marshmallows
  • Mini skewers or toothpicks

Instructions

  • Slide a grape onto a skewer, about 2-inches down from the top of the skewer.
  • Then, slide a banana slice on top of the grape, followed by a strawberry, followed by a mini marshmallow.
  • Continue this process with remaining ingredients.

Nutrition

Calories: 300kcal
View Post
By
30 Minutes or Less

Berry Breakfast Crisp (for one!)

By
close-up image of berry breakfast crisp.

This berry breakfast crisp tastes so indulgent, it might as well be dessert! But don’t worry, it’s entirely gluten-free, dairy-free, and refined sugar-free. It’s super healthy with plenty of plant-based protein and fiber which will leave you feeling full until your next meal!

overhead image of berry breakfast crisp with coconut yogurt on top.

What You’ll Need To Make Berry Breakfast Crisp

Fresh Berries – Use any kind(s) of fresh berries you’d like! I used a combo of fresh strawberries, blueberries, and raspberries – and OMG they were delicious. However, you can totally use whatever berry’s in season, or whatever you have on-hand. You could even use frozen berries if you’d like, just keep in mind they’ll yield more liquid once baked, resulting in a watery filling.

Rolled Oats – It’s super important you use rolled oats, instead of whole or steel cut oats. Rolled oats are flattened then toasted, and bake up beautifully in this berry breakfast crisp.

Almond Flour – Either almond flour or almond meal will work in this gluten-free breakfast recipe. I use and love the Bob’s Red Mill Almond Flour, as well as Anthony’s Almond Flour. And if you’re interested in other almond flour breakfast recipes, check out my almond flour pancakes or almond flour banana bread – both are incredible!

Coconut Oil – A tablespoon of solid coconut oil gives the crumble atop this berry breakfast crisp its crumbly texture. If your coconut oil is liquid at room temperature (this happens when the weather’s warm), then simply place it in the fridge or freezer for 5-10 minutes before using. Also, if you don’t have any coconut oil, you can use a tablespoon of cold butter or ghee instead.

close-up image of berry breakfast crisp with coconut yogurt on top.

Tips and Tricks

  • Remember, this recipe makes a single serving. Therefore, you’ll want to double, triple, or even quadruple the recipe when baking for others!
  • Finish off this berry breakfast crisp with a scoop of vanilla yogurt! I topped mine with a dollop of Cocojune’s unsweetened coconut yogurt and it was perfectly creamy and delicious. Though if you’re eating this for dessert, feel free to top it off with a scoop of vegan vanilla ice cream instead – YUM!
  • You can easily prep this healthy breakfast recipe the night before if you’d like. To do this, assemble the berries and crumble, then cover and refrigerate overnight. Then, in the morning, bake it off as instructed and enjoy a warm berry crisp for breakfast!

Adjust This Recipe To Your Dietary Needs

Make it Paleo: For a paleo crisp, replace the rolled oats with finely chopped nuts and/or coconut flakes!

Make it Nut-Free: To make this a nut-free breakfast recipe, replace the almond flour with one tablespoon of brown rice flour or all purpose flour.

No ratings yet

Berry Breakfast Crisp (for one!)

This berry breakfast crisp tastes so indulgent, it might as well be dessert! But don’t worry, it’s entirely gluten-free, dairy-free, and refined sugar-free. It’s super healthy with plenty of plant-based protein and fiber which will leave you feeling full until your next meal!
Print Rate
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 1 servings

Ingredients

For the berries:

  • 1 cup fresh berries (strawberries, blueberries, raspberries, etc)
  • 1 teaspoon maple syrup
  • 1/4 teaspoon vanilla extract

For the crumble:

  • 1/4 cup rolled oats
  • 2 tablespoons almond flour or meal
  • pinch of salt
  • 1 tablespoon coconut oil, solid
  • 1 tablespoon maple syrup

Instructions

  • Preheat oven to 350° Fahrenheit.
  • Add all berry ingredients to a bowl and toss to evenly coat, then transfer into small oven-safe dish.
  • Mix all crumble ingredients together in same bowl as the berries, then sprinkle over top of the berries.
  • Bake for 15-20 minutes, or until lightly golden brown and bubbly. Serve warm with additional maple syrup and/or a scoop of vanilla yogurt.

Video

Notes

  • Make this an apple breakfast crisp by replacing the fresh berries with fresh sliced apples!

    • Nutrition

    Calories: 300kcal

    View Post
    By
    30 Minutes or Less

    Strawberry Spinach Salad

    By
    overhead image of strawberry spinach salad on a plate with a fork

    This strawberry spinach salad is both light and satisfying! Sweet strawberries, hearty farro, fresh mint, and healthy spinach are tossed together in a simple honey balsamic vinaigrette. Enjoy this strawberry spinach salad as a quick and nutritious lunch or serve it alongside your favorite protein for a well-rounded lunch!

    overhead image of strawberry spinach salad on a plate with a fork

    I am SO here for strawberry season! I’ve challenged myself to eat as many strawberries in as many different ways as possible before this delicious season is over. And as someone who loves a good sweet and savory combo, I will forever be pro-fruit in salads. There’s also just something about a strawberry and balsamic combo that is SO incredibly perfect. Also, as someone who loves and needs more quick and easy salad options in her life – this strawberry spinach salad checks all my boxes!

    What You Need To Make Strawberry Spinach Salad

    Farro – Farro is a grain that’s full of fiber, iron, protein, and magnesium. I know, it’s the total package. If you’ve never had farro before, I highly recommend you give it a try. It tastes like a heartier brown rice. Though it has more than twice the amount of protein as rice! Follow the instructions on the package for how to cook the farro. The method is typically similar to pasta or rice. You’ll boil it in water for about 10-15 minutes, then strain it and let it cool for this recipe.

    Spinach – Spinach is another major superfood in this recipe! Along with protein, iron, vitamins, and minerals – spinach is chock-full of antioxidants. The antioxidants found in spinach have been shown to reduce the risk of common diseases and even cancer. Yup, Popeye was seriously on to something with the whole spinach thing…

    Walnuts – Here we go again with another superfood! Walnuts are also rich in antioxidants, are an incredible source of heart healthy omega-3s and have also been studied and found to reduce the risk of some cancers. Not only are they good for you, but walnuts give this salad a delightful crunch. I’m telling you, this strawberry spinach salad is the most well-rounded salad in both flavor and nutrition!

    Adjust This Recipe To Your Diet

    • Add Protein: Feel free to add a flakey salmon filet or your favorite grilled/roasted chicken to increase the protein in this strawberry spinach salad recipe.
    • Make it Vegan: You can easily make this salad vegan by using maple syrup in place of the honey.
    • Use a Different Grain: Swap the farro for your favorite grain if you’d like! Cooked brown rice, quinoa, or even barley would taste great in this recipe.
    • Add Dairy: Sprinkle some crumbled feta over the top of your strawberry spinach salad.
    Strawberry Spinach Salad
    Print

    Strawberry Spinach Salad

    0 from 0 votes
    Recipe by Samantha Russo Course: MainCuisine: AmericanDifficulty: Easy
    Servings

    4

    servings
    Prep time

    10

    minutes
    Cooking time

    10

    minutes
    Total time

    20

    minutes

    This strawberry spinach salad is both light and satisfying! Sweet strawberries, hearty farro, fresh mint, and healthy spinach are tossed together in a simple honey balsamic vinaigrette. Enjoy this strawberry spinach salad as a quick and nutritious lunch or serve it alongside your favorite protein for a well-rounded lunch!

    Ingredients

    • For the salad:

    • 1 cup farro

    • 1-2 cups fresh strawberries, sliced

    • 3 cups spinach, sliced

    • 1/2 cup walnuts, chopped

    • 1/4 cup fresh mint leaves, sliced

    • 1 tablespoon lemon juice

    • For the honey balsamic dressing:

    • 3 tablespoons olive oil

    • 2 tablespoons balsamic vinegar

    • 1 tablespoon honey

    • 1 teaspoon dijon mustard

    • 1/2 teaspoon salt

    Directions

    • Cook farro according to package instructions then set aside to cool completely.
    • Toss all salad ingredients together in a bowl, including cooked and cooled farro.
    • Whisk together salad dressing ingredients in a small bowl, then drizzle over salad and toss again to coat.

    Recipe Video

    Notes

    • If you don’t have strawberries, fresh blueberries or sliced apples would taste great in their place!

    Did you make this recipe?

    Share it and tag @samdoesherbest on Instagram!

    Like this recipe?

    Follow us @samdoesherbest on Pinterest

    More Easy Salad Recipes

    View Post
    By
    Breakfast

    Mini Vegan Berry Shortcakes (Grain-Free)

    By
    mini vegan berry shortcakes arranged on a cake stand

    These mini vegan berry shortcakes are as cute as they are delicious! A few simple ingredients come together to create a soft shortcake base, which is then topped off with homemade coconut whipped cream. A sprinkling of fresh berries is the finishing touch to this easy and adorable dessert!

    close-up image of mini vegan berry shortcakes

    These Mini Vegan Berry Shortcakes Are…

    • Soft
    • Crumbly
    • Perfectly Sweet
    • Grain-Free
    • Fresh
    • Summery
    • & a total crowd-pleaser!

    What You Need To Make Mini Vegan Berry Shortcakes

    Almond Flour – This gluten and grain-free flour is a staple in my kitchen. Almond flour has a very mild taste and gives these shortcakes their irresistibly soft and crumbly texture! While almond flour used to be difficult to locate, you can easily find it either online or in most grocery stores these days.

    Coconut Flour – This particular ingredient is vital to the construction of these mini vegan berry shortcakes. Coconut flour holds together these tiny treats, in the absence of eggs. It is very important that you do not skip or replace this it with any other type of flour (unless noted in the flour substitutions section below).

    Coconut Cream – If you’re looking to make the vegan coconut whipped cream yourself, you’re going to need a can of coconut cream! I highly recommend the tiny cans of Native Forest Coconut Cream which can be found at Whole Foods. However, if you can’t find that particular brand then pick up any can of coconut cream and use just the solid coconut cream at the top of the can in this recipe. This step will ensure your cream whips up beautifully light and fluffy!

    Adjust This Recipe To Your Dietary Needs

    Make it Nut-Free: I have not tested this myself, but I can imagine that equal parts oat flour would work in place of the almond flour in this recipe. If you give this a try, let me know how it turns out! 🙂

    Flour Substitutions: I get asked a lot if all purpose flour can be subbed in my gluten-free recipes and for this one in particular, you can try using 1 1/2 cups of all purpose flour in place of the almond and coconut flour. Though keep in mind that I have also not tested this myself and therefore cannot attest to its success! If you opt for all purpose flour in these mini vegan berry shortcakes, start with just one cup and the remaining half cup (or maybe even more flour) until a dough forms.

    Mini Vegan Berry Shortcakes (Grain-Free)
    Print

    Mini Vegan Berry Shortcakes (Grain-Free)

    5 from 1 vote
    Recipe by Samantha Russo Course: DessertDifficulty: Easy
    Servings

    24

    mini shortcakes
    Prep time

    30

    minutes
    Cooking time

    15

    minutes
    Total time

    45

    minutes

    These mini vegan berry shortcakes are as cute as they are delicious! A few simple ingredients come together to create a soft shortcake base, which is then topped off with homemade coconut whipped cream. A sprinkling of fresh berries is the finishing touch to this easy and adorable dessert!

    Ingredients

    • For the vegan shortcakes:

    • 1/2 cup dairy-free butter, softened

    • 1/2 cup maple syrup

    • 1 teaspoon vanilla extract

    • 2 cups almond flour

    • 1/4 cup coconut flour

    • 1/2 teaspoon baking powder

    • For the coconut whipped cream:

    • 1 (13.5 ounce) can coconut cream

    • 1/4 – 1/2 cup powdered sugar

    • 1/2 teaspoon vanilla extract

    • For topping:

    • fresh berries

    Directions

    • Preheat oven to 350° Fahrenheit and lightly grease a mini muffin pan.
    • Beat together the dairy-free butter and maple syrup, then add in the vanilla extract and mix until combined.
    • In a separate bowl, combine the almond flour, coconut flour, and baking soda.
    • Add the dry ingredients into the wet ingredients and mix until combined, then cover and let chill in the fridge for 20 minutes.
    • Scoop two tablespoons of dough into each mini muffin mold and press down then up the sides to form a cup shape.
    • Bake for 12-15 minutes, then let cookies cool in pan for 15 minutes before transferring to a wire cooling rack to cool completely.
    • While cookies cool, remove the top later of solid coconut cream from the can and discard any liquid. Beat coconut cream along with powdered sugar and vanilla extract until light and fluffy.
    • Top each mini shortcake with whipped cream and fresh berries – enjoy!

    Recipe Video

    Notes

    • Store these mini vegan berry shortcakes in an airtight container in either the fridge or freezer!

    Did you make this recipe?

    Share it and tag @samdoesherbest on Instagram!

    Like this recipe?

    Follow us @samdoesherbest on Pinterest

    Other Delicious Vegan Dessert Recipes

    View Post
    By