smoothie

Mango-Kefir Lassi

Have any of you ever tried a traditional Indian Mango Lassi? Have any of you proceeded to fall in LOVE with this drink, before learning it's loaded with sugar, fat, and calories? (guilty). I decided to put the Tovita touch on this smoothie because I felt it had so much potential to be a healthy dessert (or breakfast, or snack, or whatever you want to call it) and honestly, I love mangoes. It's that simple. 

Some ingredients worth mentioning: I added tofu as a source of protein. Rather than adding protein powders, tofu is a good source of protein (7 - 9 grams per serving) and easily absorbs the flavors of the other ingredients. Plus its natural pudding-like consistency makes it a perfect addition to the recipe. Next, I added kefir because it's a great source of probiotics. Remember, probiotics are those organisms that provide a host of benefits to our guts. 

Ingredients (serves1):

  • 1 cup cubed, frozen mango 
  • 1/3 cup plain, unsweetened kefir 
  • 1/3 inch slice of silky, organic tofu 
  • 1/4 - 1/3 cup of vanilla almond milk (or other milk substitute) 
  • 1 teaspoon vanilla extract
  • dash of turmeric

Directions:

  1. Blend all ingredients together until evenly distributed. Note: may add more liquid base per consistency preference. (more liquid = thinner consistency; less liquid = thicker consistency) 

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Cannellini Bean & Chocolate Cherry Smoothie Bowl

If you've been following this blog for a bit now, you probably know that I love experimenting with unusual ingredients or atypical combinations. If you're landing here for the first time, well, now you're in on it too. 

When making my usual after-work smoothie bowl the other day, I found myself thinking about how I could add more fiber without increasing sugar content, and without compromising the sweet flavor. Yes, I could add more greens, but that would create a tarter taste. Yes, I could add cauliflower (and that probably would have been perfect), but cauliflower smoothies feel like the new avocado toast these days, and that didn't make me feel like I was living on the edge. That's when I thought of adding cannellini beans! (because that's what everyone thinks of when they want to live on the edge, obviously). They're loaded with fiber and protein (1/2 cup has 5 grams of fiber, 6 grams of protein), they're bland enough that they adopt the flavor of the fruit smoothie - or any smoothie - without compromising the taste, and they would add some more volume - because whoever wants their smoothie to end!? 

Here is the recipe for my cannellini bean & chocolate cherry concoction - highly recommend you try it. Oh, and I will DEFINITELY be experimenting with other fruit/vegetable flavor iterations of this bean-based delight, so stay tuned :) 

Ingredients (serves 1):

  • 1/2 cup unsalted, organic cannellini beans 
  • 1/2 frozen banana 
  • 1/4 cup frozen wild blueberries 
  • 1/2 cup frozen dark and sweet cherries 
  • 1/3 cup organic soy milk (or milk of choice)
  • 1 teaspoon vanilla extract
  • dash of cinnamon 
  • 4 I Heart Keenwah chocolate quinoa puffs (for topping)
  • 1 tablespoon cherries (for topping)

Directions:

  1. Set aside topping ingredients and add all other ingredients to blender. Blend on high for about 30 seconds, or until contents appear evenly distributed. 
  2. Pour mixture into bowl. Use your hands to crush quinoa puffs, and sprinkle on top of smoothie. Add remaining tablespoon of cherries for topping.
  3. Enjoy! 

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Pumpkins and Pecans and Pears OH MY!

What comes to mind when you close your eyes and picture the autumn season? Perhaps Pumpkins? Cinnamon? (Okay fine, cute sweaters too). We've combined some of our favorite Fall flavors to make a super seasonal and delicious smoothie! Enjoy with breakfast or as a daytime sweet snack. You're welcome! 

Ingredients (serves 1): 

  • 1 banana (preferably frozen) 
  • 1/3 cup organic pumpkin puree 
  • 1/2 Bosc or William's Pear, diced 
  • 1/3 cup unsweetened almond milk 
  • 1/2 teaspoon Pumpkin Pie spice blend (may substitute with cinnamon & nutmeg) 
  • 1 teaspoon vanilla extract 
  • 8 pecans 
  • 1 Graham cracker, crumbled (optional)

Directions:

  1. Set graham cracker and pecans aside. Combine all other ingredients in blender. Blend on high until all ingredients appear evenly distributed. 
  2. Top with crumbled graham cracker and pecans. 
  3. Take a picture (because it's 100% Instagram worthy) and Enjoy!! 

Berry-Mango Smoothie

Today we are featuring a smoothie recipe created by our friends at Healthsomeness, a great page to find creative and healthy smoothie recipes! This one is delish, let us know what you think!

berry mango smoothie

Ingredients and health benefits

1 cup of frozen mixed berries: strawberries, blueberries, blackberries and raspberries to be precise, all of which are rich sources of antioxidants. One particular antioxidant that they contain in large amounts is vitamin C, perhaps the most well know vitamin. It helps with iron absorption, the healing of wounds and boosting your immune system.

Numerous studies have shown that berries help to reduce mental decline, promote heart health, assist with weight management and can also help reduce cholesterol levels & blood pressure.

1/2 a cup of frozen mango: mangoes contain naturally occurring sugars, which is why they are so delicious. Their sweetness is advantageous when preparing smoothies because you don’t need to add in any extra sugar or artificial sweeteners.

Mangoes, like many other orange coloured foods, are a rich source of vitamin A. This vitamin is important for eye, skin and hair health.

1 cup of spinach: it is important to get at least 3 servings of vegetables a day, and one cup of vegetables counts for one serving. Leafy greens like spinach are mainly made up of water, which is why they are so low in calories. Indeed, a cup of spinach has only 7 calories!

However with that being said, spinach is still very nutrient dense. It is a great source of vitamin K, folate, manganese and iron.

1 cup of coconut water – coconut water is super hydrating and is often used by athletes in place of ordinary sports drinks. Two electrolytes that it contains in large amounts are potassium & magnesium. The former regulates fluid balance and controls electric activity of the heart whilst the latter promotes bone and gut health.

1 tablespoon of chia seeds – when these tiny seeds are introduced into liquid, they swell up and form a thick gel like consistency. This in turn means they make you feel full faster when you eat them.

Nuts & seeds are some of the most nutrient dense foods on the planet because they contain a wide range of vitamins and minerals. This is one of the primary reasons why they are so often recommended by nutritionists.

1 teaspoon of spirulina – this rich green powdery substance is an algae that is an excellent source of protein. You don’t need much in order to reap its benefits, one teaspoonful is enough. Studies have shown that spirulina boosts energy, helps prevent cancer and is good for cardiovascular health.

Preparation

Pour the coconut water into a blender and then add in the rest of the ingredients. Blend well and serve immediately. Enjoy!

Banana-Matcha Bowl

Smoothie, smoothie bowl, matcha bowl… whatever you want to call it, we promise you it's really good! This makes for the perfect 4 pm hold-over snack, or serves as a great addition to your morning breakfast. Yes, spinach is among the main ingredients but the frozen banana and vanilla extract combo steal the spotlight. The matcha provides an extra antioxidant boost and a mild caffeine kick to keep you going. Enjoy it in a bowl (feel free to add toppings) or drink it straight from the glass. The choice is yours. 

Ingredients (serves 1):

  1. 1 frozen banana 
  2. 1/2 cup unsweetened soy milk 
  3. 1 scoop of Panatea's culinary grade matcha (or ceremonial grade!) 
  4. 1 handful spinach (~1/2 cup)
  5. 1 tsp vanilla extract 
  6. Dash of Pumpkin Pie Spice blend (from Trader Joe's. Cinnamon also works just fine!) 

Directions: 

  1. Add ingredients to blender or nutribullet, in no particular order.
  2. Blend until all ingredients are evenly distributed. Enjoy! 

Fat Joe Smoothie

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Your morning coffee or your midday pick-me-up doesn't have to exist solely on ice. We love this smoothie because it provides the right amount of sustenance to get your day going or to get you through that 3:00 pm slump. Coffee lovers, this one's for you. 

Ingredients:

1/2 cup cold brew coffee

1 medium frozen banana

1/2 cup almond milk or soy milk

1 tbsp natural peanut butter 

1 tsp vanilla extract

Cinnamon to taste 

ice optional 

Directions

Add all ingredients to blender. Blend until smooth and creamy. Optional cinnamon to top it off.