Blueberry Lavender Smoothie Bowls

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I have a big race planned for the morning of the 4th and am now in full on taper mode for the next few days. As anyone who has raced the marathon distance or longer knows, the taper period can be full of anxiety, pre-race nerves, last minute poor decisions, and all around stir-crazy-ness. This time around I haven’t had a big taper due to some training adjustments a few weeks back. It has also become my norm now to fit in my summer classes around the rest of my life so a lot of my otherwise “free” mornings, early evenings, and weekends are spent with my head in a gazillion research papers or on clinical nutrition cases. So all in all, I can’t complain about the current taper.

Even so, as is maybe obvious, I’m definitely prone to anxiety as my emotional go-to, and as the day grows nearer, I’m starting to have a little of that prickly circular overthinking creep in.

 

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At this point in my nutrition program, I’m close to being done on paper, but I’ve returned to taking minimal classes each term to retain some semblance of work-school-life balance so it will still be another year or so to finish. The classes I do have left are also the most intensive because we’re starting to pull all the pieces together and use them in clinical work. Lately, we’re focusing on nutrition for mental health disorders such as anxiety and depression, and I was glad to see some good solid research supporting the use of lavender for anxiety symptoms.

 

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I created a lavender tincture for one of my herbal classes last year for this very reason and on certain days, nothing is so wonderful as opening the top just to let it’s floral aroma infuse into and calm my system. I also created a tincture formula that uses lavender for just this calming and grounding purpose, and there’s one more left in my online shop, if you’ve the mind.

Lavender, in addition to its ability to relieve nervous tension and anxiety, also helps with cognitive function and exhaustion. Its essential oils in the flowers have antioxidant and anti-inflammatory properties as well, and I find their aroma just lovely. The recipe below is one of my favorites for a mid-afternoon snack and it ups those anti-inflammatory abilities by packing in lots of blueberries, greens, and healthy nuts and seeds. The lavender really rounds out all the flavors and adds that calming touch.

 

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Blueberry Lavender Smoothie Bowl, makes 1
– Add culinary-grade lavender flowers or if available, 1/4 to 1/2 tsp. lavender extract/tincture.
– I’ve experimented with lots of plant-based protein powders and currently enjoy PlantFusion brand for its easy digestibility and fermented ingredients. Vega Sport and Garden of Life Sport are also good.
– If you make smoothies or smoothie bowls on the regular, keep in mind it’s wise to change up your choice of greens on the regular to get in all the good nutrients each type has to offer. 

1 1/2 cups blueberries (fresh or frozen)
1 cup spinach or kale
20 grams/ half scoop vanilla plant-based protein, optional
3/4 – 1 tsp. dried lavender flowers
2 tsp. chia seeds
1 tsp. almond or sunflower butter
1/3 cup almond milk, or as needed to reach desired consistency
1 – 1 1/2 tsp. adaptogen powder of choice, optional

  • Combine all ingredients in a high speed blender or food processor and blend until smooth. Add additional liquid to reach your desired consistency. I prefer mine spoon-able.
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pistachio + flower dukkah for midsummer meals

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I recently taught a class to adults about shopping and cooking simple, healthy meals, and at one point we brainstormed “go-to” meals when time, ingredients, and/or funds might be short. And then we upgraded them. Surprising to me, sandwiches made the list and when I asked for clarification, simple sandwiches like PB&J and grilled cheese qualify as a complete dinner meal for some.

I rarely eat sandwiches for dinner anymore but I definitely did in college. Nowadays, sandwiches, whether true to their type or open-faced, frequently make their way into my lunch options when I’m nearly out of leftovers, or need to re-imagine what’s available and quick to eat. Since The Recipe Redux asked for sandwich upgrades this month, I got to reflecting on the myriad ways I make sandwiches interesting by adding simple, flavorful spreads or sprinkles to take a ho-hum quick meal into something spectacular.

 

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Like my last post which was more a meal-component, today’s idea is to make pistachio and flower dukkah and then keep a jar in the fridge to spoon atop sandwiches, toast, pasta, grain salads, or the like. Dukkah is an Egyptian seed/spice blend that packs a lot of flavor, so doing so can really upgrade a meal. Since it’s summer and I’m all about adding edible flowers to just about everything lately, I also amped up the mix even more with dried lavender and golden calendula flowers (which are soo good for glowing, healthy skin.)

In the interest of helping keep your summer sandwiching interesting, I’ve also got a brief list below of other options to pile between your two favorite slices of bread.

 

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a quick lunch with leftovers reimagined: pureed cooked lentils, a drizzle of tahini garlic sauce, roasted vegetables, and pistachio and flower dukkah to top it off.

Spreads:
Muhammara
Spiced Tomato Chutney
All-the-Greens Interchangeable Pesto
Harissa Yogurt
Tahini Garlic Sauce
Beet Hummus
Baba Ghanoush
DIY Whole-Grain Mustard

Specialty Toppings:
Honey-Roasted Rhubarb
Quick-Pickled Onions or Radishes
Apple, Nectarine or Apricot Slices
Roasted Vegetables

 

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Pistachio + Flower Dukkah
, makes about 1 1/4 cups

1/2 cup pistachios
1/4 cup sesame seeds
1/4 cup coriander seeds
2 Tbs. cumin seeds
1 tsp. fennel seeds
1-2 Tbs. various dried flowers, such as lavender, calendula, rose petals, etc.
several pinches each of dried thyme, marjoram, and oregano
sea salt and freshly ground black pepper

  • In a saute pan, toast the pistachios and seeds until fragrant and lightly colored, about five to eight minutes. Then pour onto a plate to cool. Alternatively, if the pistachios are already lightly roasted, add them in at the end of the this step.
  • Once sufficiently cooled, transfer the nuts and seeds to a food processor. Add the herbs, dried flowers, 1/4 tsp. salt to start, and pulse until the mixture is roughly ground but not yet paste-like. The goal is a fine but still crunchy textured mixture. Taste and add additional salt, if necessary, as well as a few pinches of black pepper.

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strawberry cardamom lassi

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The dining room in our house is in a large room off the kitchen with taller, exposed beam ceilings in what is the converted garage.  Being on the south side of the house, all the plants grow prolifically here and this time of year, that combined with the shrubs and trees outside make the room private and my own personal plant sanctuary. In this room being surrounded by soothing, green life, I can palpably feel all my routinely wound up nerves and muscles relax.

With each passing term in my nutrition program, the interlink between stress and dis-ease comes up. In this last week, like so many others, my digestive health professor discussed a recommendation for a client with many digestive imbalances to take at least an hour of complete downtime twice each day, during daylight. With something like every other post here relating to my own stress in some way, I guess you can say each term, these sorts of recommendations hit home.

Beyond plants or downtime, technology breaks and soothing music, there’s a lot to do with food and nutrition that can reset our symptoms (whether physical or mental), since so much of the body’s mood-regulating transmitters like serotonin are manufactured and reside in our gut. The Recipe Redux theme this month calls for Probiotic Cocktails and Gut-Health Mocktails since they’re apparently popping up on trendy drink menus. I’m not particularly up on or following trends at this point in my life, but I do appreciate that I can request locally brewed kombucha in lieu of alcohol at basically every drinking establishment here in Eugene, and drinking that instead of alcohol helps me feel a lot better afterwards since the over-stimulation of going out, eating perhaps a little too much, and socializing for hours can definitely distress my system, even before sugary and alcoholic drinks are involved.

And beyond the sometimes necessity and enjoyment of going out to do all the above, often I simply would rather invite friends over for an intimate tea or lassi party in my plant room. I just need slightly cushier chairs and a gauzy curtain transitioning it to the main house and the space will be ready. For sure, I’ve got the gut-health friendly drinks all prepped.

 

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For the occasion, I’ve made strawberry lassi, amped up with hints of cardamom. Lassi is a traditionally Indian drink, and though I can’t say for sure, it’s base of yogurt makes me believe it originated to soothe and balance the digestive system. Beyond yogurt, foods with probiotics — those that contain live beneficial microbes — and prebiotics — those that feed those beneficial microbes, can do so much for our health including enhancing how we utilize nutrients, preventing infections and regulating the immune system, balancing or modulating metabolism,  regulating inflammation, appetite, cravings, mood, and bowel movement, and much, much more. Basically all the things that are off in us in our modern society can be significantly restored by rebalancing and feeding our beneficial gut bacteria.

In this drink, I started with a base of plain, unsweetened coconut yogurt. Cultured non-dairy yogurt is not only a live, fermented food which directly contributes healthy bacteria to our gut ecosystem, but it is also an exceptional alternative to dairy yogurt for those of us that have digestive health complaints, since both dairy’s protein and sugar (lactose) are highly problematic and inflammatory for large populations of individuals. It’s important to start with unsweetened yogurt too, since refined sugar is one of the best foods to enhance all the problematic microbes that also live in our systems.

Then I added cardamom, because it’s been calling my name, and cardamom is a spice that acts in many ways similar to ginger. It is mildly pungent and anti-inflammatory and in addition to adding a lovely taste to these lassi, it can help the digestion wake up, utilize digestive enzymes better, and combat bloat and nausea. Whereas ginger is a very heating spice, cardamom is more cooling for this warmer season we’re transitioning into.

Lastly, chia seeds and honey both contain non-digestible carbohydrates which serve as food for our gut bacteria, i.e. they’re known as pre-biotics. And raw unheated honey, used in small amounts, can be dually beneficial, since it contains over 1 billion colony forming units of 13 unique strains of Lactobacillus and Bifidobacterium species, making it both a probiotic and prebiotic, and containing nearly as many beneficial microbes as commercial yogurt!

 

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If you’re in the neighborhood and can use a little reprieve in my plant room with a glass of strawberry lassi in hand, let me know. I might just let you in. Or perhaps, I’ve given you food for thought on creating your own gut-healthy drink and sipping sanctuary situation.

 

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strawberry cardamom lassi
, makes 4 small glasses
1 pint whole strawberries, rinsed and halved
2 cups unsweetened plain coconut yogurt
1/2 tsp. freshly ground cardamom
1 Tbs. chia seeds
2 tsp. honey, use more or less to taste
a good squeeze from about 1/4 of a fresh lime

  • Combine all ingredients in a high speed blender and puree until evenly mixed. Start with a little less honey and add to taste.
  • Pour into glasses and enjoy right away. The longer it sits, the thicker it will get due to the chia, making it a little more spoonable rather than sippable.

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