Blackberry Nice Cream (Dairy-Free, High Protein)

Dairy-free, high-protein ice cream free of animal products.

Did you know you can make your own ice cream with only a couple ingredients, none of which contain dairy? I love the texture and temperature of ice cream but would prefer to skip the animal products. This is precisely why I call it “nice” cream: cruelty-free and full of compassion. It was also quite cheap as I picked these blackberries off the side of the road (I love the bountiful berries come summertime in BC!).

Blackberry Banana Nice Cream Vegan

Cow’s milk contains insulin-like growth factor-1 which may increase the risk of breast cancer. It can also spike insulin levels contributing to inflammation and acne, especially in women with PCOS. Plus, studies have shown milk consumption doesn’t actually decrease the risk of osteoporosis and may actually rob our bones of calcium due to its acidity. So give this non-dairy cold dessert (or breakfast) option a try and let me know your thoughts!

Ingredients:

  • 1.5 frozen bananas
  • 10 frozen blackberries (organic)
  • 1 scoop plant-based protein powder (organic, non-GMO)
  • ice to thicken
  • toppings of choice

How to:

  1. Peel and chop bananas the day before (or longer) and freeze in tupperware or plastic bags along with the blackberries.
  2. Remove frozen bananas and blackberries from freezer and blend in food processor with protein powder and ice. You can add liquid if it isn’t blending well but limit liquid for a thick consistency.
  3. Add toppings like fruit or nuts and enjoy before your nice cream melts!

Blackberry Protein Nice Cream - Vegan

PCOS Powers:

  • blackberries = high in fiber which may help to manage blood glucose levels, a low glycemic fruit, contains antioxidants like lutein, zeaxanthin and others which can help fight inflammation, neurological diseases and cancer
  • plant-based protein powder =  may help decrease high cholesterol and manage insulin resistance, helps build lean muscle mass
PIN ME:

Blackberry Nice Cream (Vegan, low-glycemic, dairy-free)

Use code: PHRUITFULDISH for 20% off hemp protein powder by Ergogenics Nutrition

Avocado Spinach Smoothie Bowl (Stress-Buster)

Is this a smoothie or a salad? You decide!

Call me a rebel but I like eating salad for breakfast. Spinach is the featured ingredient in this smoothie bowl because it is a champion at providing many vitamins and minerals including the following inflammation-fighters: vitamins K, A, C and B6. It’s also an excellent source of folate, magnesium, and calcium. I included vitamin C-rich strawberries to help with iron absorption (if you are trying to boost your iron intake, greens like kale and swiss chard may be more beneficial than spinach). Most uniquely, spinach contains various plant compounds including kaempferol, which has been shown to reduce the risk of cancer, and nitrates, which have been shown to decrease blood pressure.

Avocado is the other green superfood featured in this breakfast bowl. A meta-analysis published earlier this year concluded that including avocado in our diets can assist in lowering total cholesterol, LDL cholesterol and triglyceride levels. Also, its omega-3 content can help lower inflammation.

spinach avo smoothie bowl 4

P.S. This smoothie bowl is banana-free! Previously, frozen bananas were my not-so-secret ingredient for achieving a thick consistency, however, in an effort to decrease my banana consumption I have discovered dairy-free yogurt makes a great alternative. Do you have other ideas for replacing frozen bananas? Let me know in the comments below!

Ingredients:

  • 2 handfuls of spinach (organic if possible)
  • 0.5 avocado
  • 0.5 cup dairy-free yogurt (I use plain or vanilla coconut milk yogurt)
  • 1 scoop plant-based protein powder
  • dash of liquid like almond milk for easier blending (less liquid = thicker smoothie and, therefore, less sinking toppings)
  • toppings: plum, strawberry (organic), cacao nibs, & spearmint

spinach avo smoothie bowl side view

How to:

  1. Plan and prep your toppings so they are ready for decorating.
  2. Blend spinach, avocado, and yogurt together using a blender or food processor.
  3. Add protein powder and liquid (only enough to blend completely).
  4. Pour (or scoop) thick smoothie into a bowl. TIP: If I want it colder I sometimes pop it in the freezer now for about 20 minutes as I get myself ready for the day OR place a few ice cubes at the bottom of the bowl. Sneaky, right?
  5. Decorate with toppings and admire your work of art.

spinach avo smoothie bowl long

PCOS Powers:

  • spinach = anti-inflammatory, low glycemic index, anti-cancer effects, excellent source of magnesium & calcium, avoid large amounts if prone to kidney stones or taking blood thinners
  • avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
  • plant-based protein = helps decrease high cholesterol, manage blood sugar levels, helps build lean muscle mass
  • low glycemic fruits (plums and strawberries) = help maintain blood sugar levels

Avocado Spinach Smoothie Bowl (Vegan, Gluten-free)

Use code: PHRUITFULDISH for 20% off hemp protein powder by Ergogenics Nutrition

 

Cocoa Kiwi Tangerine Smoothie Bowl

A chocolate orange with a twist: health benefits!

‘Tis the season for tangerines and copious amounts of chocolate (I’m talking about that tempting box of chocolates sitting in the lunchroom at the office that seems to keep reappearing just when you think the box is empty). My favorite way to get my chocolate fix is by adding unsweetened raw cocoa powder to smoothies and oatmeal. Cocoa is an amazing source of antioxidants, which fight cancer and heart disease, and also may act as an antidepressant by boosting serotonin. Try some cocoa in your next smoothie bowl and discover this sweet breakfast that could even pass for dessert.

Cocoa Tangerine Smoothie Bowl

Ingredients:

  • 1 cup raspberries, frozen
  • splash of almond milk
  • 2 tbsp unsweetened cocoa powder
  • 1 tbsp peanut butter
  • 2 tbsp flax seeds
  • pinch of cinnamon
  • 1 kiwi
  • 1 small tangerine

How to:

  1. Blend the raspberries in a food processor (pour a splash of almond milk in to get it moving, and pause to scrape down the sides).
  2. Add cocoa, peanut butter, flax seeds & cinnamon and blend until you get a smooth consistency.
  3. Serve immediately and top with kiwi, tangerine and seeds.

PCOS Powers:

  • tangerines/oranges = high in vitamin C & fibre which reduce lipid profiles and fight free radicals, high in pectin which has been shown to lower LDL cholesterol, low glycemic load
  • kiwifruits = high in vitamin C, fibre, and vitamin E which lower triglycerides, high in potassium which may prevent insulin resistance, low glycemic load
  • flax seeds = contain lignans which may increase sex hormone-binding globulin and therefore lower blood testosterone levels, may reduce blood pressure
  • raspberries = low glycemic load, high in anti-oxidants, may help lower inflammation and prevent cancer
  • cocoa = antioxidant, anti-inflammatory, reduces blood pressure, can improve mood
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood