Daniella Chace - Superfood Smoothie Bowls: Delicious, Satisfying, Protein-Packed Blends That Boost Energy and Burn Fat

Copyright 2017 by Daniella Chace Published by Running Press, An Imprint of Perseus Books, LLC., A Subsidiary of Hachette Book Group, Inc. All rights reserved under the Pan-American and International Copyright Conventions Printed in China This book may not be reproduced in whole or in part, in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system now known or hereafter invented, without written permission from the publisher. Books published by Running Press are available at special discounts for bulk purchases in the United States by corporations, institutions, and other organizations. For more information, please contact the Special Markets Department at the Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA 19103, or call (800) 810-4145, ext. 5000, or e-mail . Library of Congress Control Number: 2016934185 E-book ISBN 978-0-7624-6115-8 9 8 7 6 5 4 3 2 1 Digit on the right indicates the number of this printing Photography by Olivia Brent Designed by Amanda Richmond Edited by Kristen Green Wiewora Typography: Brandon and Sentinel Running Press Book Publishers 2300 Chestnut Street Philadelphia, PA 19103-4371 Visit us on the web! www.offthemenublog.com FOR TONY CHACE, MY SWEET DAD, WHO IS A TRUE SMOOTHIE BOWL AFICIONADO. CONTENTS Smoothies are a common element in the diets of the ber-healthy.

They become a daily ritual for many because they are not only easy to make, but also produce an immediate and noticeable difference in ones health. One reasonable serving size packs in a large quantity of nutrient-rich foods. Im always impressed by how an entire days worth of greens pures down to about the size of a tennis ball. Not only can we ingest a lot of produce in small servings, but we can also choose ingredients that contain high concentrations of all-important phytochemicals, compounds that have the ability to support disease management. I am a whole foods nutritionist with a passion for functional recipes that are based on findings from empirical scientific research. Ive been formulating nutrient-packed smoothies for my clients and readers for decades.

Many of my clients report that their daily smoothies boost their energy and improve mood, sleep, skin, memory, and weight loss. SPOONS, NOT STRAWS A smoothie bowl is simply a blended smoothie poured into a bowl, complemented with tasty and nutritious toppings. Combining smoothies with whole foods provides nutrients that our bodies can immediately use, as well as fibrous foods that can provide energy for many hours. Enjoying a smoothie bowl will give you longer-lasting energy than you get from a conventional liquid smoothie. The difference between the way our bodies process whole foods and liquids is significant. Chewing triggers the release of enzymes and acids along the digestive tract, which prepare it for incoming food.

Also, whole plant foods contain complex carbohydrates with fiber that metabolizes more slowly, resulting in fewer spikes in blood sugar and insulin. EVERYONE LOVES A BOWL A smoothie bowl also has a culinary advantage over a liquid smoothie because eating from a bowl is more like enjoying a meal or dessert than simply drinking a beverage. Kids love smoothie bowls because they have the consistency of ice cream and they can add their favorite toppings, such as berries, fruit, cocoa, or nuts. THE SUPERFOOD ADVANTAGE The term superfoods is used to identify highly nutritious foods. The foods and food groups that I call superfoods are those that provide physical and mental health benefits. Some of the most exciting superfood research being done today is focused on foods that are widely available.

I refer to these studies throughout the recipe chapters as they clearly show us how to use food as medicine. Ten superfood categories stand out in the current research: berries, citrus, greens, herbs, pomegranate, high-protein sources, spices, stone fruits, tea and coffee, and tropical fruits. This book contains a separate chapter for each superfood. RECIPES FOR MODERN NEEDS The recipes found in this book accommodate many dietary restrictions as they are vegan, gluten-free, low in net carbs, and devoid of any kind of common allergenic or synthetic ingredients. Nutrition analysis provides the amount of calories, fats, protein, total carbohydrates, fiber, and the net carbs, which is the amount of sugar producing carbohydrates in the recipe. This is helpful to know as some fiber sources do not produce sugar.

SMOOTHIE BOWL BASICS A few tips can help you shop for ingredients, set up your pantry, and choose the best tools, so that you can easily create delicious smoothie bowls. PANTRY The ingredients used throughout the book are available at most grocery stores, co-ops, and online retailers. Shop for fresh ingredients once a week, keeping in mind that you will need to use the most delicate (such as greens) quickly, while the heartier items (such as melon or avocado) can last longer. Stock up on nonperishable suppliesspices, dried herbs, protein powders, probiotics, and so ononce a month. Choose the highest-quality ingredients available in your area, meaning whole rather than packaged, fresh rather than dried, and organic, to ensure minimal exposure to agricultural chemicals. Some produce is more heavily sprayed than othersfor example, strawberriesso its important to look for the certified organic label.

Visit the Environmental Working Group (EWG.org) for the Clean Fifteen list (least-sprayed produce) and the Dirty Dozen (the most heavily sprayed). Opt for unsweetened products, such as cocoa powder, coconut, protein powders, and juices, whenever possible. Also choose ingredients that meet your dietary restrictions, for example, gluten-free granola. Fresh fruit juices are available in concentrated form in small glass bottles. Concentrates intensify flavor by minimizing the liquid, which also results in a thicker blend. Juice nectars are another great option, as they contain pulp, which adds fiber and flavor to smoothie bowls.

Milks made from seeds and nuts, such as hemp, coconut, and almond, are dairy alternatives that give smoothies a creamy texture. They are found either in the refrigerator section or with the shelf-stable containers that dont require refrigeration until opened. These are usually found in the juice aisle and come plain or flavored. Note that flavored milks are generally higher in sugar. THE FREEZER Foods stay fresh for months in the freezer. Freezing seeds and powdered products will help preserve them much longer.

Also, chia seeds wont stick to the sides of the blender if used straight from the freezer. Protein and probiotic powders should be frozen to preserve benefits. STORAGE Airtight food storage containers are a good investment because they keep foods from oxidizing, which means they will stay fresh longer. Dry foods can be safely stored in plastic, though glass is preferable for all food storage. Containers with airtight seals can be used for dry products, such as nuts, chia seeds, and protein powder. My countertop containers store my tea, nuts, seeds, and everyday spices.