I’m all about New Years Resolutions and new intentions of exercise and clean eating, but what usually needs to happen is to create a consistent habit that sticks. The kind of everyday habit that makes a lasting lifestyle change. One habit I’ve adopted is starting every day with my Mermaid Smoothie Bowl breakfast. Some people aren’t morning types and they skip breakfast but I believe that’s only because they haven't tried my Mermaid Smoothie Bowl yet. If I could only eat one meal a day- this would be it! If you’ve been on retreat with me- this is my signature breakfast. It’s the best way to start our days of paddle boarding and yoga adventures.
The mermaid bowl is basically a SMOOTHIE but more SUBSTANTIAL. It’s in a bowl and you eat it with a spoon. It’s packed with vitamins, nutrients and energy from fruits, nuts and superfood supplements. Depending on the time of year and whether I’m in the tropics of Mexico or on the west coast of Canada, I’ll vary my bowl with the local seasonal fruits.
Here are a few of my favourite recipe combinations.
Blackberries (~1/2-3/4 cup)
Almonds (~1/4 cup)
Superfoods: Ashwaganda (1tsp)
Cashews (~1/4 cup)
Superfoods: Cacao (1tsp)
Papaya (with some seeds!) (~1/2-3/4 cup)
Coconut meat (~1/4 cup)
Superfoods: turmeric (fresh or powder) (1tbsp)
Nopale Cactus (fresh or powder) (1tbsp)
Each smoothie is blended with water or ice. Fruit can be fresh or frozen. Each smoothie blend makes enough for at least 2 servings which can be saved and stored for the next day. It’s also easy to make the night before for grab and go in a jar for those busy mornings. I channel my inner food artist to decorate and garnish my bowl with toppings. Some toppings I like to use are: Granola, Shredded coconut, cacao nibs, dried fruit and nuts, and more sliced fruit.
I place a base of CHIA PUDDING in each bowl before I pour the smoothie over. I make the chia the night before so it's well hydrated and I usually plan to make enough for my week ahead. I hydrate the chia in a 1:3 ratio of chia to liquid. For liquid I use almond or coconut milk. Stir and whisk and store in an airtight container in the fridge for up to a week. For each smoothie bowl I use 1-2 tbsp of pudding.
What are those SUPERFOODS and WHY?
Because they are dense in nutrients and health benefits. Heres little more about a few of my favourite superfoods.
CHIA: It’s a pre-biotic grain- which means it helps your body naturally produce probiotics (the good bugs in your gut); It’s a fibre- so it helps your bowels MOVE along; it’s a mucocolloid- it gels- in your intestine it gathers, scrubs and cleans the gut walls; it’s all around GOOD FOR DIGESTION.
TURMERIC: Use the powder or fresh root; Rich in antioxidants- hence its vibrant yellow colour; ANTI-INFLAMMATORY with pain relieving properties for arthritis and modulates other systemic inflammatory conditions.
ASHWAGANDA: An adaptogen commonly called Indian Ginseng; supports the adrenals to regulate cortisol; moderates chronic stress response and adrenal fatigue.
SPIRULINA: Green freshwater algae; antioxidant rich with deep green colour; high IRON content and source of PROTEIN.
NOPALE: prickly pear cactus; it's a hydrocolloid that gels to hold water and also is high in fiber content; used medicinally in Mexico to lower blood sugar and treat diabetes.
MACA: peruvian root vegetable; good protein source; balances hormones; improves libido and fertility in both men and women.
CACAO: raw chocolate beans, nibs, or powder; CHOCOLATE need I say more? This raw source is high in antioxidants and magnesium and ANANDAMIDE a chemical scientists have isolated as the "bliss molecule"- it might be the reason why chocolate makes us so HAPPY!
I love my Mermaid Smoothie Bowl Breakfast and that's why I share it with my retreat guests. Why not join me for a retreat and try it out? https://www.mermaidpaddleyoga.com/penderislandretreat