Creamy Raspberry Vanilla Smoothie (Dairy-free, Lower-carb)

Recipe: This creamy raspberry vanilla smoothie is rich, gently sweet, and delicious! It also happens to be dairy-free, and lower-carb. We love it!
We started the school year out with this as part of our breakfast. Our raspberry smoothie is rich and creamy, flavorful, surprisingly sweet, and plump full of good for you ingredients! It rounded out our breakfast well and helped make day one of back to school start out right.

I react some to bananas, so I avoid eating them on a regular basis. Unfortunately, they were my favorite way to add natural sweetness and creaminess to smoothies. Thankfully I’ve found that there are other great ways to make a full-bodied smoothie without a banana (that incidentally turns our smoothies into much lower carb drinks).

This is by far one of my favorite smoothies! It’s so rich we often split it into four small servings for our whole family (to serve with other breakfast items). But you can also enjoy it in bigger servings for two.

Notes on ingredients:

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Coconut Cream: You can use whatever your favorite full-fat unsweetened coconut milk or coconut cream brand is. I have been using (and loving) Aroy-D coconut cream. It’s guar gum free, and ultra thick.

Kombucha: This was the happy surprise I found when making smoothies. Kombucha is absolutely delicious in smoothies! Make sure, if you want to keep it lower-carb, that you use a well-fermented kombucha. I’ve used store-bought fruit flavored kombucha from Synergy – both the strawberry and the guava flavors. It adds about 7 grams of natural sugar to the smoothie. You could use water instead, but the smoothie won’t be half as flavorful (or contain those good for your probiotics!).

Raspberries: Raspberries are full of antioxidants, are a low in natural sugar fruit, and are deliciously bright. I love them in smoothies! When you combine them with coconut cream, it creates a berry and cream flavor that is delightful.

Gelatin: To add protein and added nutritional value, I also love to add gelatin to my smoothies. I’ve tried working with regular gelatin, but it just doesn’t work. I use this quality brand of hydrolysate gelatin that won’t gel up in a smoothie. I consider it a superfood!

Vanilla: Adding vanilla to smoothies was another smoothie revolution for me. I found that it adds a sweet flavor that complements the bright raspberries perfectly.

Other possible additions: Depending on how sweet your raspberries are, you may want to sweeten the smoothie a little more (we usually don’t). For the kids, a little raw honey works. I prefer a few drops of vanilla stevia.

Superfoods: This is also a great place to add a whole food vitamin C powder, mineral drops, probiotics, or whatever other mild tasting supplements you are also taking.

 

Creamy Raspberry Vanilla Smoothie + Superfoods (Dairy-free, Lower-carb)
 
Author:
 
Ingredients
  • 1 cup of coconut milk or cream (unsweetened)
  • 1 cup of kombucha
  • 2 cups of frozen raspberries
  • 1-2 teaspoons real vanilla extract (use gluten-free, if needed)
  • 2 tablespoons hydrolysate gelatin, optional
  • Sweetener of choice, if needed (Recommended: raw honey, liquid stevia, or liquid vanilla stevia).
Instructions
  1. Blend in a blender until smooth.
  2. Serve right away.
  3. Makes 2 to 4 servings

 

(Healthier) Ambrosia Salad

Healthy Ambrosia Salad (with homemade marshmallows!).  This classic salad can be made using fresh ingredients,  minimally sweetened, and probiotic-rich!

Juicy fruit, flavorful coconut, creamy yogurt, and sweet (homemade) marshmallows come together in this simple, but delicious fruit salad. When you upgrade all of the ingredients to use nourishing ones, this probiotic-rich salad is a healthy treat!

When my birthday rolled around in my childhood, my dinner requests were pretty simple. Mac and cheese was always a request, and so was “Five Cup Fruit Salad,” otherwise known as Ambrosia Salad. I loved it so much I felt I could eat it solely for days and be happy (though my mom never let me). These meal requests always made my mom happy because they were so easy and simple to fulfill. This fruit salad takes only about five minutes to throw together, which also makes it even more convenient while camping.

Did I mention the camping part? KOA (Kampgrounds of America)  invited me to be part of their marshmallow month, and to stay at one of their campgrounds. We loved cooking in one of their beautiful cabins (more on their cabin and campgrounds in a second). I not only said yes, but started dreaming of all sorts of gourmet marshmallow recipes. Oh, I had some crazy ideas!

But in the end, my childhood ideals won out, and we were glad it did.

Ingredients for My Ambrosia Salad

Perhaps I should say an improved childhood favorite won out.

I’ve made this salad with all fresh fruit, and it was very delicious. But let’s be honest…if there was a time for using canned food, it would be when camping. So I compromised this time with fruit canned in fruit juice (no corn syrup, no sugar). Instead of using highly sweetened coconut flakes, I used unsweetened for a more coconutty and less sugary option.

Our family recipe from my childhood used sour cream. We can only tolerate goat milk products, so I used goat yogurt, and it was AMAZING! It had that tangy taste like sour cream and was so creamy too. Coconut yogurt, or even some thick coconut cream would also work for a dairy-free option. Maybe add some lime juice for a little bit of bright flavor.

I also decided to make my own homemade marshmallows. As many of you know, I am a real fan of homemade marshmallows sweetened entirely with honey or maple syrup (you can get my marshmallow recipe here and here). This time, on a whim, I made up marshmallows sweetened entirely with stevia. They worked really well in this salad (but I don’t think they would toast up for ‘smores!). I want to experiment with them a little more before sharing the recipe, but hopefully I will perfect them soon.

As a backup, I also brought these (affiliate link) vegan marshmallows which are surprisingly quite decent. They are GMO-free, and don’t use corn-syrup, coloring, and some of the nasty non-food ingredients that many marshmallows contain.

Bring all of those foods together, and you have ambrosia – “the food of the gods”.

Koa Kampgrounds

We hadn’t stayed at a Koa campground before, but plenty of my fellow food bloggers who camp a lot more than we do tell me that they love Koa campgrounds. It was not hard to see why. The specific location we went to in Oregon was by far the best maintained, friendliest campground we’ve been too. Our location also had all types of camping options, from tent sites to RV spots, to rustic cabins, to the deluxe cabins. Our deluxe cabin was so beautiful I took pictures of it as soon as we arrived. People, it even had wine glasses and air conditioning. I think you call this “glamping” and I decided I was a real fan. Notice in the top picture the big grill, patio table set, and you can also see just the top of the fire pit.

KOA deluxe cabin

Let’s just say we were pretty happy here. Isn’t it beautiful!

When we were browsing the locations near us (there were plenty in Oregon and Washington to choose from), it is clear that their campgrounds have a wide appeal. Some locations were clearly for the explorer, located near the foot of serious hiking with more simple accommodations. Others, like the location in Astoria we were at, are more of a family-friendly fun camp. With so many fun things for the kids to do (swimming in their indoor pool, playing miniature golf, crafts, etc), we had to drag the kids away from the actual campground to go to the beach! All to say, our stay was a success.

I also loved learning that Koa has community outreach camping, including care kamps for children with cancer and their siblings, where children can experience camping while still receiving medical care. That was heart warming to hear about.

Special thanks to KOA for sending us to camp and inviting us to be part of #marshmallowmonth! And hat-tip to Frugal Granola for reminding me of this delicious salad. Thanks, friend!

(Healthier) Ambrosia Salad
 
 
Ingredients
  • 1 cup of fresh mandarin orange segments or 12 ounce can of mandarin oranges in fruit juice
  • 1 cup of fresh bite-sized pineapple or 1 cup of canned in fruit juice pineapple bits
  • ¾ cup unsweetened coconut flakes (not defatted)
  • 1 cup of miniature marshmallows of choice (if using homemade, cut into small pieces)
  • 1 cup of unsweetened yogurt of choice
Instructions
  1. Drain all canned fruit, if using (save juice for making fruit juice gelatin or drink it!). Mix all of the ingredients together, and refrigerate for about 2 hours before serving.
  2. Enjoy!

 

5 healthy bento boxes for kids (gluten-free, sandwich-free) + giveaway

5 gluten-free and healthy bento box ideas that are fun, and kid-friendly too! Plus, a bento box giveaway!!

Based off of a Japanese tradition, making healthy bento boxes for your children’s lunch is fun for them, plus they can be really nutritious as well! Today I am sharing five healthy bento box ideas, all of which are gluten-free and sandwich-free. Make sure you check out the bento box giveaway as well, where you get a chance to win over $100 worth of bento box supplies, including four stainless steel bento boxes!

My girls have had so much fun helping me make bento boxes for lunch every day this week. We are gearing up for the school year, gathering supplies, and getting lunch ideas for when we are away from the house. We are part of a homeschool program that includes one day “at class,”, but even when eating at home, I’ve found that these help make lunchtime healthy and fun for the girls.

Why bento boxes?

So why I do think that bento boxes are so great? Here are just a few reasons.

1. They encourage variety. Because you are serving smaller servings of a variety of items, your kids get the chance to try out a lot of different types of food. This is important for developing your child’s palate.

2. Variety often makes healthier meals. When you include a variety of fresh produce and other healthy items in a bento box, you are much more likely to give your children a balanced diet.

3. They are super fun! My kids love eating from a bento box all the time, but especially if I take the time to cut some of the food into cute shapes, and use little Japanese food picks (more on that in a second). And when the food is fun, they are so much more likely to eat it.

Quick and easy bento box formula

An easy formula to think of when making bento boxes could be 1 or more servings of protein, 1 serving of carbohydrates, 1 serving of fruit, 1 serving of vegetables. We don’t follow that every time, but it gives a loose format to build on. Just up the servings for older children, but keep the ratio about the same.

I should also note that whether or not what is packed in one bento box is filling enough for the whole lunch will depend a lot on the appetite and age of your child. For example, my seven-year-old is growing like crazy right now and has a big appetite, so I’m adding extras on the side to her lunch for some of these. These specific containers aren’t liquid proof, so I would recommend only packing them in a lunchbag/pail that allows them to lay flat (or using all dry ingredients).

Disclosure: MightyNest is graciously  sponsoring the below giveaway! I will be linking to their website products, used in these photos, as well as a few random Amazon items using my affiliate account. 

Japanese GF bento box, plus 4 other great bento box ideas

Traditional Japanese Bento Box (our favorite)

I think it’s appropriate to start with a Japanese inspired bento box, considering that they are the ones that started this trend! For this specific bento box, I recommend making teriyaki chicken for dinner one night, along with steamed vegetables and sticky rice, but make extra of the chicken and rice. Cut up the leftover chicken for the bento box, and while the rice is still warm, pat into balls with wet, clean hands (we sprinkle salt and sesame seeds on our hands as well when making rice balls). Then all you have to make is the Japanese Cucumber Salad and cut up nori for the lunch. This is all gluten-free, provided you use the recommended tamari sauce, instead of soy sauce, in the recipes as called for.

Food

In the picture: Quad Lunchbot 

Star Struck GF Bento Box, plus 4 other great ideas

Star Struck Bento Box

One of the problems with gluten-free lunches is gluten-free bread, which doesn’t always translate well into packed lunches. My solution? I butter it, and then cut into small shapes, and it ends up like a yummy cracker! This works well even for hearty paleo nut breads, and my girls love it this way. Here I used a small star shaped cookie cutter. It pairs very nicely with my homemade lunchmeat.

Food:

In the picture: Duo Lunchbot

GF Bento box ideas that are kid-friendly and fun!

Healthy Store Bought Item Bento Box

You don’t have to actually cook anything to make a great bento box. Here is an example using only storebought foods.

Food:

  • Nitrate-free Lunchmeat, make into meat rolls
  • Cheddar Goat Cheese (cut in the shape of tulips)
  • Plantain Chips (from Trader Joes – make a great cracker substitution and are even grain-free)
  • Carrot and celery sticks
  • Plum on the side

In the picture: Trio Lunchbot 

GF Lettuce Wrap Bento Box, plus 4 other great gluten free bento box ideas

Gourmet Lettuce Wraps Bento Box

This box is labeled “gourmet” (and it is) but it’s the one my daughters planned the most. While a little more expensive because of the specialty goat cheese and salami, it was amazingly delicious! This is a great example of what children genuinely like if you let them experience a wide range of flavors. They already want this lunch again.

Food:

  • Romaine heart lettuce leaves (center cut out) rolled with a slice of smoked goat cheese and Applegate salami
  • Sweet mini peppers
  • Sliced strawberries
  • Sauerkraut

In the picture: Uno Lunchbot 

Mexican Bento Box, plus 4 other great gluten free bento box ideas

Mexican Bento Box

This was the most filling bento box I made, because the Mexican bean dip is quite hearty when served with a side of chips.

Food:

  • Either healthy refried beans or whole beans topped with salsa and avocado – sprinkle avocado with lemon juice (You could also use leftovers of this Paleo Mexican Seven Layer Dip)
  • Organic blue chips
  • Sliced apple

In the Picture: Duo Lunchbot

Bento Box Accessories

Extras for bento boxes

As you might have noticed, there are a couple of extras in the pictures above. 1. First, most helpful are the silicone cupcake liners you see in many of the pictures. They help keep food separate, even if the container you use isn’t bento-style. I find it especially helpful when packing things like sauerkraut, as you wouldn’t want liquid to seep from that onto sliced fruit. 2. We were pretty thrilled to find these tiny bamboo spoons, too! So cute, and easy to pack. We found ours locally, but Amazon carries this set that looks like the same thing. 3. You will also notice the use of food picks, which are glorified toothpicks! My girls love them, and they make everything so cute. I got mine at Amazon (this set and this set), and there are a lot of other options on Amazon as well.

Mightynest is not only including the pictured silicone cupcake liners in our giveaway together, but they are also sending along the pictured above 4. cute reusable napkin and a 5. whole set of bamboo utensils!

Giveaway

Win 4 lunchbots, plus more (worth over $100 dollars!)
I’m excited to partner with Mighty Nest with the following giveaway of stainless steel Bento Boxes and accessories! I’ve found them wonderful to use, and one lucky person will get the opportunity to win this collection, including the uno, duo, trio, and quad, and the silicone muffin liners, bamboo utensils, and napkin pictured above. Plus, you will be entered into a giveaway for a 1,000 dollar donation to your local school (3 winners!).

MightyNest also donates 15% of their profit to your local school when you purchase from them. I love that they offer such a wide selection of nontoxic lunch school supplies, and support local schools at the same time. That’s a win-win!

Enter this giveaway and subscribe to Mighty Nest for a chance to not only win this giveaway, but also to win a 1,000 dollars for your local school. (You can unsubscribe easily whenever you wish.) U.S. Only. You are responsible for communicating with MightyNest if you are the winner (You will be sent an email if you win, so make sure you use your correct email address).

Considering that I’ve just started experimenting with bento boxes, I’d love to hear from readers on your tips for bento boxes!

Japanese Cucumber Salad

Japanese Cucumber Salad is a perfect side dish to sushi, teriyaki chicken, miso, and other Japanese meals! This cooling cucumber salad is a bright combination of mild vinegar, sweet coconut sugar, deep toasted sesame oil, and salty tamari (or soy sauce). It’s the perfect complement to my simple teriyaki chicken, homemade sushi, miso soup, or any Japanese food!

Eating a Japanese style meal doesn’t mean stuffing your face with white rice (though white rice can certainly be an important part of it). I’ve enjoyed reading more about the traditional Japanese food culture, which often included eating small plates of a wide variety of foods. It’s a beautiful tradition that allows a wide variety of flavors and nutrition! It was also often full of lots of veggie sides – like this cucumber one! When I take the extra time to make a simple veggie side or two, it makes the meal so much better – more satisfying and fun to eat too! This cucumber salad tastes a lot like ones we’ve been served at sushi restaurants. It has a balance of salty, sweet, sour, and umami. Yum.

I used  (#affiliate links) raw coconut vinegar in mine, which is nutritious raw fermented vinegar that is lighter than the raw apple cider vinegar I tend to use. You can use apple cider vinegar, but may want to sweeten it a little more since it is so powerful. Traditionally, rice wine vinegar was used, which is mild and perfect for so many Asian dishes. I’d recommend that as well. Also, make sure you use toasted sesame oil, not untoasted. Toasted sesame oil adds a lot of nutty flavor, while untoasted is used as a cooking oil. This is the brand I used. I used coconut sugar as we are sensitive to cane sugar, but using an organic cane sugar would work beautifully as well.

If you enjoy cucumber salads, try out this cucumber and red onion salad as well.

Japanese Cucumber Salad
 
Serves: 4
 
Ingredients
  • 1 med/large cucumber, or two small
  • ¼ cup vinegar (rice wine vinegar, coconut vinegar, raw apple cider vinegar)
  • 1 tablespoon coconut sugar (or organic cane sugar)
  • 1 teaspoon toasted sesame seed oil
  • 2 teaspoons tamari (for gluten-free) or soy sauce
  • Optional for garnish: Toasted sesame seeds and/or nori flakes
Instructions
  1. About a half an hour before eating peel the cucumber(s) and cut in half lengthwise and seed. (Read out to seed a cucumber here.) Using a sharp knife, slice thinly into half moons. Put aside in a bowl. You should have about two cups worth.
  2. In a small bowl, combine the vinegar, coconut sugar, toasted sesame seed oil, tamari or soy sauce. Pour over cucumbers, and gently toss. Place, covered, in the refrigerator, and let chill for about 20 minutes. The vinegar is the first to be absorbed by the cucumbers, but as the minutes pass, the cucumbers will pick up on the sweetness and saltiness of the other ingredients. Toss once or twice, if you have the chance, while it chills. When ready to serve, toss again, and feel free to adjust the flavors if needed. Sprinkle with toasted sesame seeds and/or nori flakes, and serve.