Triple Chocolate Smoothie Bowl with Peanut Butter and Coconut

Last night I was craaaaaaaving chocolate... that feeling that no salad can satisfy. The need for something dark and rich and melt-in-your-mouth tasty. 

Know the feeling?

Triple Chocolate Smoothie Bowl with Peanut Butter and Coconut Shreds

So instead of ignoring the chocolate feeling, I whipped up this triple chocolate smoothie bowl with peanut butter and coconut and all my dreams and wishes came true!! ✨✨✨

It was SO good - think chocolate ice cream sundae meets healthy protein shake - so I knew I had to share it with you! 

This chocolatey goodness takes less than 10 minutes to whip up and satisfies that chocolate craving with almost 20 grams of protein, 6 grams of fiber, and vitamins & minerals, too! 

Chocolate Peanut Butter Smoothie Bowl | YES! Nutrition LLC - This smoothie bowl tastes like ice cream!

Triple Chocolate Smoothie Bowl with Peanut Butter and Coconut

Ingredients: 

  • 1 cup of unsweetened vanilla almond milk
  • 1 scoop of Vega choc-o-lot protein smoothie powder
  • 1 ripe banana
  • 4 frozen cauliflower florets
  • Ice

Toppings (Add Your Faves): 

  • 1 teaspoon peanut butter
  • 1 teaspoon cacao nibs
  • 1 teaspoon dark chocolate chips
  • 1 teaspoon unsweetened coconut shreds

Instructions:

  • Blend together the unsweetened vanilla almond milk, protein powder, banana, and frozen cauliflower florets in a high-speed blender (I used a Vitamix). Add enough ice to reach your desired consistency. 
  • Add in ice to thicken to your desired texture and blend again. Pour into a bowl. 
  • Melt peanut butter. Drizzle overtop the smoothie bowl. Sprinkle on your favorite toppings, like cacao nibs, dark chocolate chips, and/or unsweetened coconut shreds.

4 Dairy-Free Yogurt Replacements For When You Want Yogurt But Can't

I love yogurt! If you've seen my WIAW posts or Instagram stories, you know that I've enjoyed it multiple occasions - with berries and hemp seeds for breakfast, with a Perfect Bar for dinner, or with walnuts and honey for a sweet after-dinner dessert. 

I've written a post about how you can choose the good-for-you yogurts when you head to the grocery store, and I've also shared some fun and healthy yogurt choices. 

Yogurt fits into a healthy diet for so many reasons - it's a great source of calcium and vitamin D for healthy bones, delivers probiotics to help support a healthy gut and promote immune health, and -- when strained -- it delivers an ample source of protein. Accompanied by berries and nuts, plain yogurt makes a fantastic meal or snack. Plain yogurt can be added to smoothies and soups, or used as a substitute for butter and sour cream. And, when people have difficulty chewing, its smooth texture makes it a healthy addition to a soft-foods diet. 

However, for reasons like milk allergies or dairy avoidance, not all people can enjoy or want to have yogurt.  

So, instead of yogurt, here are four options that are equally tasty and uniquely nutritious to deliver the silky smooth texture and delicious flavor you want. 

1) Make Chia Seed Pudding

Chia Seed Pudding | YES! Nutrition LLC

It's simple, it's smooth and it's super nutritious. To make, simply stir together 2 Tablespoons of whole chia seeds with 1/2 cup of almond milk and let sit in the refrigerator for 15 minutes or overnight. When chia seeds swell and the texture resembles pudding, add in your favorite flavor-options. I like fresh raspberries, cacao nibs and shredded coconut in mine! 

2) Try this Brassica Coffee Chocolate Avocado Mousse

Brassica Coffee Chocolate Avocado Mousse | @thegreenfisch | YES! Nutrition, LLC

What could be better than coffee AND chocolate? Well, as far as taste is concerned, I believe not much! ;) Coffee and cacao are combined in this recipe from @thegreenfisch for Brassica Coffee Chocolate Avocado Mousse so that you get the taste you crave plus some of the health benefits of broccoli - without the broccoli taste. You'll get fiber and healthy fats from your avocado plus magnesium from the cacao, too! Talk about a total taste AND health win! 

3) Make Whipped Coconut Cream

For a yogurt replacement over or under berries, make whipped coconut cream. Place a can of full-fat coconut milk in the refrigerator overnight. Once chilled, scoop out the thick coconut cream (leave the watery part in the can and drink or use it in a smoothie) and whip for 3-5 minutes at high-speed in your mixer until peaks form. You can add in a little sugar or vanilla for extra flavor, or just leave it out. Check out this recipe for inspiration!

4) Pick Plant-Based Yogurts For Probiotics

Sans dairy, plant-based yogurts like Forager's Cashewgurt and Kite Hill's Almond Milk Yogurts deliver a creamy texture and pack a powerful probiotic punch! Of course, this option is going to be more similar in taste, texture and nutrition than others on the list, so if you really want the real deal, this will be your closest alternative. 

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Which one of these ideas sounds most delicious to you? Let me know what you think sounds best in the comments below!

What I Ate Wednesday: Week 4 - On-The-Go

I often share with my patients the famous quote, "if you fail to plan, you can plan to fail." 

Yesterday, I knew that because of my busy day, I could have easily "failed."  But instead, I chose not to.  I planned. 

After I woke up yesterday morning, I sat down to breakfast. The deets: Nature's Path Crunchy Maple Sunrise, a sprinkle of chopped walnuts overtop for some plant-based omega-3s, and a good drenching of unsweetened almond milk. Classic coffee with unsweetened almond milk on the side. 

You know, I think it's funny...some people claim that they are not "cereal people." I actually think it's quite strange that we call ourselves "'x' people," like - hey, I eat cereal occasionally, so I must be a "cereal person." Or because I like avocado, I must be an "avocado person."  I've actually had two people call me a "nut girl" because I enjoy and encourage nuts! Are all cereal people the same? Are all avocado people the same? Bread people. Chocolate people. Yogurt people. Red meat people. Fish people. Salad people. Aren't we all just people who happen to enjoy various types of food?

NaturesPathCrunchyMapleSunrise

After breakfast, I did some emailing and other work and got ready for the day. I had a busy day ahead and knew that I wouldn't be home until around 8:30 at night, so before I left my house at 10am, I packed a stash of food for the day.  Though I wasn't hungry when I packed my bags, I wanted to be sure I had some good stuff on hand in case hunger struck. I knew it would eventually. 

Healthy Snacks On The Go | YES! Nutrition LLC

I headed to Piqua to proctor the final exam for my Basic Nutrition class. I had 12 students in my class this semester and I swear, sometimes I learn just as much from them as what they learn from me! We went beyond "basic" nutrition in so many ways - discussing how life factors like socioeconomic status impact nutrition and talking about food as a way to truly change health status. Throughout the course, several of my students asked, "why isn't nutrition talked about and recommended more often?" That's a question I have, too. Sometimes I swear we service our cars more than we service our own health. 

After class, I headed to my parent's to sit down and enjoy the salad-in-a-jar I'd prepped earlier in the day. From the bottom of the jar to top, Tessemae's Balsamic Vinaigrette dressing, raw broccoli, blackberries, slivered almonds, hemp seeds, and mixed greens. My mom also made some Broccoli Cauliflower soup, so I enjoyed a cup of that, too. 

Green Salad and Broccoli Soup | YES! Nutrition LLC

I took a couple of calls, sent emails, worked on projects, ate a handful of cashews (unpictured), and visited my cousin and her one-week old newborn baby. 

While running errands, it was about 5:30pm and I was hungry. Luckily I planned ahead and had foods on hand, so I parked my car in a parking lot and enjoyed this Stonyfield Greek yogurt with a Coconut Peanut Butter Perfect Bar. The energy in the Perfect Bars is enough for one meal, so this filled me up! Yay for dinner on the go! Yay for planning ahead!

Yogurt with a Perfect Bar | YES! Nutrition LLC

Next on the schedule for the day was a Grocery Store Tour with two of my patients. These ladies are part of a 6-month Transformation program at Innergy Fitness and they are doing a great job of changing their food and exercise habits! We spent almost two hours walking around the grocery store, reading food labels, and pointing out the better-for-you choices. We had so much fun! 

Afterwards, I returned home - about 8:30pm - and noshed on a handful of blackberries, some sprouted grain crackers, and some guacamole. YUM!

Blackberries | YES! Nutrition LLC
Way Better Snacks Crackers and Wholly Guacamole | YES! Nutrition LLC

I didn't end up eating the banana and almond butter I'd packed, but I'm lucky I had them packed just in case. 

As the quote goes, "if you fail to plan, you plan to fail." I know firsthand how important planning is, not only for my patients, but especially for myself. Planning does not have to take hours -- mine only took 15 minutes in the morning -- but it certainly can be helpful in the quest to eating better.

Will you plan meals or snacks for yourself this week? What will it be? Share it with me in the comments below!

What I Ate Wednesday: Week 3

Hey guys! I'm back for another edition of What I Ate Wednesday! To tell the story, here are a couple of my "Real Life" truths! 

Real Life: I Eat Gluten

My morning started off with 2 slices of the Good Seed Dave's Killer Bread topped with a smear of PB and a sprinkle of Manitoba Harvest Maple & Cinnamon Hemp Heart Toppers on one and a little bit of Crofter's Raspberry Spread on the other. With one bite of this hearty bread, you'll totally forget about all those unsatisfying 35-calorie thin pieces of wheat. Here, there are 5 grams of protein and 4 grams of fiber per slice plus 660mg of omega-3s from flax! That's REAL nutrition! 

I also enjoyed a cup of coffee with my own flavor enhancers - today I used almond milk, a little bit of pure vanilla extract and a shake of cinnamon. 

Toast with Coffee | YES! Nutrition LLC

Real Life: I Eat Dairy

After teaching, I had a 1/3-cup of cottage cheese with some chopped walnuts. This snack was followed up with a small handful of macadamia nuts from the island of Hawaii *unpictured*! My parents just got back from a weeklong trip and one of the goodies they brought home were these island faves.

Cottage Cheese with Walnuts

Real Life: I Eat Donuts

Well, sort of. I actually don't enjoy glazed donuts. (Brownies on the other hand...whole other story). With some overripe bananas I had sitting on my counter a couple of days ago, I whipped up these Crunchy Banana Nut donuts I made in my new donut pan. Think: banana nut muffins meets donut pan. This one was the last of the batch...and I enjoyed every bite! I'm working on perfecting the recipe and hope to share it with you here on the blog soon.

Banana Nut Donut

Real Life: I Eat Meat

But today, I chose not to. I made a Hugh Jass Taco Salad with a tasty plant-based alternative called neat, which the company sent me to try. I love incorporating more plant-based foods into my eating choices. Neat is made from ground garbanzo beans, pecans, organic cornmeal and a variety of spices to create a plant-based taco "meat." I added diced chilies to the mix, then added it to a bed of greens and topped it with a spoonful of black beans, organic corn, salsa and guacamole.  Soooo good!

Check out my Instagram Story at @ToriSchmittRDN to check out how I made neat. Like all IG Stories, this one will only be around for a limited time - until around 5pm today - so check it out quick and follow me there to catch all others! 

Taco Salad with Neat Mexican Mix Plant-Based "Meat"

Real Life: Sometimes I'm Hungry at 8pm. So I eat. 

After dinner and working out, I arrived back home hungry for something else to eat. I could have chosen ice cream (it's just that time of year!), but instead enjoyed some plain Stonyfield Greek yogurt with a KIND Bar crumbled overtop.

I was satisfied with this pairing but decided to add a little local honey overtop. Over the past couple of years, I think I've been developing seasonal allergies. Itchy throat. Watery eyes. You know the drill. 

Truthfully, I don't know where the science stands on local honey for seasonal allergy protection, but I figured hey it's delicious and it might help, so why not?  A half-gallon jug of honey has been in my pantry since last summer and the jug is still pretty full, so when I poured it, too much came out. I wasn't mad about it. 

Greek Yogurt with Honey and KIND Bar

Real Life: I Care About What My Body Can DO

Last night ended with this bag of Boom Chicka Pop sea salt popcorn while watching the documentary Embrace. The doc was about one woman's journey around the world to explore the issue of body image - and it encourages us to feel comfortable and confident in our bodies no matter the shape or size. 

The issues highlighted in this documentary really hit home for me, as I also believe that happiness is not dependent on shape or size. No matter if you weigh 120, 160, 200, 240, or anywhere below, above or in between, eating what makes you feel good and doing activities you love -- and most importantly, appreciating what your body can DO instead of what your body LOOKS like -- is number one in my book!

Popcorn

Well, there you have it friends. Another day of delicious eats! What was the best thing you've eaten this week? Share it with me in the comments below!