Acai Super Berry Cookbook Over 50 Natural and Healthy Smoothie, Bowl, and Sweet Treat Recipes PDF

ACAI
SUPER
BERRY
COOKBOOK
327559 - Acai - Wellfleet Edition_001-128.indd 1 21/1/19 10:02 AM

F52_Title: 327559 - Acai - Wellfleet Edition
Text
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ACAI
SUPER
BERRY
COOKBOOK
Over 50
Natural and Healthy
Smoothie, Bowl, and
Sweet Treat
Recipes
Melissa Petitto, R. D.

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INTRODUCTION 6
PART I
SMOOTHIES
Chia Seed, Moringa, Acai, Omega-3 Antiviral Mango, Dark Chocolate, Ant
Acai, and Berry Blackberry, and Coconut Spinach, and Acai Acai, and Coffee C
Smoothie Mint Smoothie Smoothie Smoothie Smoothie a
12 14 16 18 20
Antinausea Grapefruit, Moringa Green Mangosteen, Matcha, Mint,

Ginger, Lime, and Acai, and Honey Goddess Acai Mango, Banana, and Acai
Acai Smoothie Smoothie Smoothie and Acai Smoothie Smoothie
34 36 38 40 42
PART II
SMOOTHIE
BOWLS
Acai, Berry, Acai and Acai, Turmeric, Acai, Dark Acai, Blueberry, Ac
and Mango Oatmeal and Pumpkin Chocolate, Maca, Mango, Mangosteen, Da
Layered Cookie Spice Smoothie and Blackberry and Spirulina Pro
Smoothie Bowl Smoothie Bowl Bowl Smoothie Bowl Smoothie Bowl
58 60 62 64 66
Peaches and Cream Acai, Mango, Blackberry, Cantaloupe, Chocolate, Chia, Clean Green D
Acai Smoothie and Pineapple Rosewater, and Acai, and Goji Raspberry, and Acai Spirulina Aca
Bowl with Granola Smoothie Acai Smoothie Berry Smoothie Acai Smoothie Smoothie Co
Crumble Bowl Bowl Bowl Bowl Bowl Sm
80 82 84 86 88 90
PART III
SWEET
TREATS
Acai, Chia Pudding, Acai Dark Acai, Banana, Acai, Cacao, Acai, Carrot, A
Berry, and Granola Cacao and Chai and Walnut and Zucchini a
Overnight Parfait Brownies Pancakes Energy Bites Muffins
106 108 110 112 114

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te, Anti-inflammatory Avocado, Hormone-Balancing Pea Protein, Chocolate Acai Coconut Acai
ee Cherry, Acai, Cashew, Spinach, Blackberry, Acai, Blueberry, Smoothie Smoothie
and Turmeric and Acai Maca, and Cacao Banana, and Acai 30 32
Smoothie Smoothie Smoothie Smoothie
22 24 26 28
t, PB and J Pineapple, Protein Roasted Baobab, Watermelon,

Acai Acai, Coconut, Pomegranate Strawberry, Acai, Strawberry, Acai, and
Smoothie and Cayenne Acai Smoothie Cardamom, and Banana, and Acai Baobab
44 Smoothie 48 Balsamic Smoothie Smoothie Smoothie
46 50 52 54
ry, Acai, Cherry, and Acai, Cream of Acai, Dark Acai, Mint, Lime, Berry Fig, Acai,
teen, Dark Chocolate Coconut, and Chocolate, and Papaya, and Coconut Blast and Blueberry
a Protein Smoothie Blue Spirulina Strawberry Kiwi Smoothie Smoothie Smoothie
wl Bowl Smoothie Bowl Smoothie Bowl Bowl Bowl Bowl
68 70 72 74 76 78
n Dragon Fruit, Green Grape, Peanut Butter and Probiotic Protein, Macadamia Rainbow Spirulina
a Acai, Baobab, and Kiwi, and Acai Jelly Acai Smoothie Acai, Mango, Nut, Blueberry, Acai Bowl with
Coconut Yogurt Smoothie Bowl Bowl with Hemp and Turmeric Maca, and Acai Butterfly Pea
Smoothie Bowl with Spirulina Seeds Smoothie Bowl Smoothie Bowl Flower
92 94 96 98 100 102
, Acai, Cherry, Acai, Chocolate, Acai, Chocolate, Blueberry No-bake Acai, Index
i and Chia Ice and Avocado and Blueberry Acai Frozen Himalayan Pink 126
Pops Mousse Cupcakes Yogurt Salt, Date, and
116 118 120 122 Dark Cacao Fudge
124

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INTRODUCTION
A species of the palm tree, the acai palm, freeze‑dried form, 1.75 ounces (50 g) has
is cultivated for the acai berry and hearts of 265 calories, 26 grams of carbohydrates,
palm. The word acai literally means “fruit that 4 grams of protein, and 16 grams of fat,
cries,” or fruit that expels water. It is a berry mostly stemming form oleic acid and
that rapidly ferments, and because of this monounsaturated fat. The powdered form is
we typically find it in dried powder form and particularly rich in calcium and vitamin A.
frozen puree form. This tiny berry also offers the highest
This berry is native to Brazil, Trinidad, phytochemical content of any fruit or
and other countries in northern South vegetable. These phytochemicals, especially
America. Mainly growing in swamps and anthocyanin and phenolic acid, are plant
floodplains, it has been a staple of the compounds that offer disease‑fighting
Ribeirinhos people for thousands of years. properties that benefit our health in many
There are so many unique descriptions of its different ways. Let’s chat about why the acai
flavor: not sweet like a typical berry, bitter, berry is so incredibly healthy.
chocolaty aftertaste, earthy, rich, and milky.
I think this is why it lends itself so wonderfully Nutrient dense: The acai berry is
to smoothies and smoothie bowls, because it unique for a fruit. It is high in good fats and
is a berry of many flavor profiles. low in sugar.
Its popularity has grown tremendously
with the current focus on healthy eating. Antioxidant load: The acai berry is
Although acai has been a staple food in the loaded with antioxidants. The oxygen radical
Amazon River delta, its source of energy absorbance capacity (ORAC) score typically
replacement and “superfood” qualities measures the antioxidant levels of foods.
have recently made it a staple in health and Just 3.5 ounces (100 g) of acai pulp has an
nutrition stores and restaurants. It is said that ORAC score of 15,405, whereas the blueberry
a family of martial artists included it in puree has a score of 4,669 for the same amount.
form for training athletes, and then it began to Specifically, the antioxidant anthocyanin
appear on menus in Rio as an ice cream‑like may lower oxidative stress and inflammation,
treat. Acai was pretty unknown until two promoting brain health. Anthocyanins have
Californian surfing brothers were wowed by its been shown to not only enhance but also
energy‑boosting properties and found a way to improve memory, reduce the risk of heart
import the frozen stuff to North America. attacks in young and middle‑aged women,
Its nutrition breakdown is quite and aid in anticancer activities.
remarkable. In its frozen form, 3.5 ounces
(100 g) has 247 calories, and acai has higher Brain function: We’ve touched
antioxidant levels than blueberries. In its on how the acai berry may improve brain
6 INTRODUCTION

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function, but it definitely deserves a little Superfood is a term thrown around a lot in our
more attention. Many studies have been done vocabulary lately. What is a superfood and
on how the antioxidant in acai, anthocyanin, how is acai one? Superfood is a nonmedical
counteracts the detrimental effects of term that has been popularized by the
inflammation and oxidation on brain cells. media. It refers to foods that have great
This inflammation negatively affects memory health‑promoting properties due to their
and learning processes. One of the main ways high levels of antioxidants, vitamins, or other
that acai has been shown to help with brain nutrients that have been shown to reduce
function is in its ability to “clean house.” the risk for disease and improve physical
As our brain ages, the process of cleaning or emotional health. Acai is considered a
up the toxic brain cells that are no longer superfood because it has super‑high levels of
working properly, known as autophagy, is antioxidants and helps reduce the risk of heart
slowed down and less efficient. However, disease and cancer, lowers LDL cholesterol,
acai extract helps stimulate this neuronal and improves brain function.
housekeeping function. How can you use acai in your diet? Acai
comes in two main forms: as a frozen pulp
Anticancer: No one food has the (puree) in 3.5‑ounce (100‑g) packets and as
ability to stop cancer, but some superfoods a powder. The frozen pulp is excellent for
have been shown to have anticancer smoothies, smoothie bowls, ice pops, sorbets,
properties. Acai has demonstrated great gelato, frozen yogurt, iced tea, and granitas.
potential in this area due to its high The powdered form is great in sweet treats
antioxidant levels. such as brownies, muffins, cupcakes, fudge,
granola, waffles, energy balls, and pancakes.
Cholesterol levels: Studies have In this book, I have broken down our use
shown that the regular consumption of acai of acai into three main sections. I’ve started
pulp can help lower blood cholesterol levels with smoothies, then smoothie bowls, and
and decrease the chances of heart disease then miscellaneous sweet treats. Not only
by decreasing LDL, or “bad,” cholesterol and have I included acai in every single recipe, but
improving HDL, or “good,” cholesterol. I have also added other incredible superfoods,
including chia seeds, spirulina, baobab,
Skin health: Acai is being used cacao, and maca. These other superfoods
in beauty products because of its high can be left out, but they do make each recipe
antioxidant levels. But the fruit is not only unique and highly nutritious.
topically beneficial: eating acai berries is
incredible for increasing skin density and
promoting that natural glow we all crave.
INTRODUCTION 7

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Here is a list of the superfoods that I have included in this book, and if I’ve
found an amazing source, I have included that as well. Always store these
superfoods in a cool, dark, dry place to prevent spoilage.
1. Chia seeds: High in omega‑3 fatty acids and fiber, chia seeds are
also a good source of calcium, potassium, and copper. Buy chia seeds in
their whole seed form, not ground.
2. Unsweetened coconut flakes: Coconut is high in omega‑3 fatty

acids, fiber, phosphorus, and iron. Buy unsweetened coconut.
3. Turmeric: This incredible spice contains a powerful compound

called curcumin, which is anti‑inflammatory, aids digestion, fights
cancer, eases arthritis, and lowers the risk of heart attacks. Certified
organic turmeric is best; avoid powder with any additives and fillers. This
ensures that the turmeric is of the highest quality and has the greatest
curcumin content.
4. Maca: This powerful compound contains eight essential amino

acids, fatty acids, calcium, magnesium, iron, and potassium. It is also a
great hormone‑balancing substance. When buying maca powder, always
choose organic maca root. My favorite brand is Healthworks Maca
Powder Peruvian Raw Organic.
5. Cacao: This superfood is rich in flavonoids, decreases LDL

cholesterol, increases HDL cholesterol, reduces inflammation, and
improves blood sugar levels. Always buy organic, unsweetened cacao.
One of the best sources is cacao nibs.
6. Ginger root: This powerful root is anti‑inflammatory, helps regulate

blood sugar, and relieves gastrointestinal distress. You can buy this
in pure root form, peel it, and add it to smoothies, or buy it in organic
powdered form.
7. Moringa: This nutrient powerhouse contains twenty‑five times more

iron than spinach and is a great source of zinc and magnesium. Always
buy organic moringa leaf powder. Some of my favorite brands are Pura
Vida, Organic Veda, Maju Superfoods, and Only Natural.
8 INTRODUCTION

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8. Camu camu: This berry has a potent punch of vitamin C; 1 teaspoon
provides 118 percent of the daily recommended intake. Terrasoul Superfoods
and Kiva Organics make two of my favorite products.
9. Mangosteen: This superfood is high in fiber, low in calories, and

has a good serving of vitamin C, magnesium, and potassium. It also
contains major cancer‑fighting agents. When buying mangosteen,
always buy organic. My favorite brand is Terrasoul Superfoods.
10. Matcha: This tea is full of catechins, an antioxidant that has been
shown to help fight and possibly prevent cancer. This compound has
a rich spring green color and is always best when purchased organic.
A couple of my favorite brands are Encha Matcha, Pure Matcha, and
Mizuba Tea Matcha.
11. Cayenne: This spice is rich in potassium, manganese, flavonoids, and

vitamins C, B6, and E. Cayenne has been shown to ease an upset stomach,
ulcers, sore throats, coughs, and diarrhea. It is also a great digestive aid.
12. Almonds: This nut has natural calming properties, as it is rich in

stress‑reducing vitamins and minerals like magnesium, zinc, and vitamin E.
For the smoothie and smoothie bowl recipes in this book, always purchase
organic raw almonds.
13. Cardamom: This spice is a great source of potassium, calcium, and

magnesium and contains volatile oils, such as pinene, sabinene, myrcene,
phellandrene, and limonene, all of which aid digestion, making this spice
an excellent addition to your smoothies, smoothie bowls, and baked goods.
Always buy organic high‑quality cardamom.
14. Baobab: This antioxidant‑rich superfood is very high in vitamin C,

which helps in the production of collagen and elastin. Calcium, copper, iron,
magnesium, and potassium are all contained in baobab. My favorite brand
of baobab is Kaibae, which is superior in quality and also gives back to the
farmers producing it.
I am almost ready to set you free into the world of acai deliciousness, but
first I want to talk about substitutions for these recipes. I believe in the
power of plants, and that is shown in my love of plant‑based milks and
yogurts in each of these recipes. However, feel free to swap them out for
Greek yogurt or cow’s milk if you prefer.
INTRODUCTION 9

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PART I
o th ies
Smo

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Chia Seed, Acai, and Berry
S ERVE S
Smoothie
This smoothie packs an extra
punch of omega‑3s and fiber INGREDIENTS
from the chia seeds. These
little seeds, which have been 7 ounces (200 g) frozen,
cultivated since the time of unsweetened acai puree
the Aztecs, contain 10 grams 2 tablespoons (14 g) chia seeds
of fiber, 5 grams of protein,
2 cups (470 ml) unsweetened
and a good dose of calcium,
vanilla‑flavored almond milk
potassium, and copper
in 1 ounce (28 g). These 1 frozen banana, peeled
powerhouses keep you full on 1 cup (150 g) frozen organic mixed
only a few calories, making berries
them a great weight‑loss aid.
1 tablespoon (20 g) raw local honey
2 tablespoons (20 g) granola
TIP
The best way to METHOD OF PREPARATION
store chia seeds is
in a glass mason jar Add the ingredients (except the granola)
with a tight-fitting lid in the order listed to a high‑powered
in the refrigerator. blender. Puree until thick and creamy.
Garnish with the granola if desired, and
serve immediately.
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Moringa, Acai, Blackberry,
S ERVE S
and Mint Smoothie
This smoothie is not only a delicious
combination of flavors, but it also
contains a special powerhouse
ingredient called moringa. This INGREDIENTS
superfood has been used for anemia,
arthritis and other joint pain, asthma, 7 ounces (200 g) frozen,
constipation, diabetes, diarrhea, unsweetened acai puree
stomach pain, fluid retention, and
2 cups (300 g) frozen organic
bacterial, fungal, viral, and parasitic
blackberries
infections. Basically, this plant is an
antioxidant wonder food and it makes 2 cups (470 ml) coconut water
this smoothie extra special. You can 1 frozen banana, peeled
add it to any and all smoothies!
¼ cup (8 g) fresh organic mint leaves
1 tablespoon (8 g) moringa powder
TRY THIS!
Vibrant Skin Moringa Face Mask
½ tablespoon (4 g) moringa powder METHOD OF

1 teaspoon raw honey
PREPARATION
1 teaspoon rose water
½ teaspoon fresh lemon juice Add the ingredients in the
2 drops tea tree oil order listed to a high‑powered
blender. Puree until thick and
Mix together. creamy. Garnish with extra
berries and a mint sprig if
Leave on face desired and serve immediately.
for 10 to 15 minutes.
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Omega -3
Coconut
S ERVE S Smoothie
This creamy smoothie is super
coconutty amazingness! Its
combination of acai, fig, and
coconut in three different forms
INGREDIENTS
make it a great source of omega‑3s
7 ounces (200 g) frozen,
and fiber. Just make sure you buy
unsweetened acai puree
unsweetened coconut flakes, as the
added sugar in sweetened coconut 10 fresh figs, quartered
is not needed here. 1 cup (235 ml) coconut milk
1 cup (235 ml) coconut water
¼ cup (20 g) unsweetened
coconut flakes
2 tablespoons (40 g) raw
local honey
TIP ½ cup (75 g) ice cubes
Fresh figs are one of
the most perishable
produce items. They
keep best when stored
METHOD OF
on a paper towel–lined
shallow container PREPARATION
in the refrigerator.
Add the ingredients in the order
listed to a high‑powered blender.
Puree until thick and creamy. Rim
the glass with coconut shavings
for extra flavor. Serve immediately.
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Antiviral
Mango, Spinach,
and Acai Smoothie
S ERVE S
INGREDIENTS
This smoothie contains the
superfood camu camu. One
spoonful of camu camu powder
7 ounces (200 g) frozen, unsweetened
packs 118 percent of your
acai puree
recommended daily intake
of vitamin C! This incredible 4 Medjool dates, pitted
superfood is also an antiviral, ½ cup (120 ml) unsweetened almond
making it an excellent choice or cashew milk
for people with cold sores,
1 cup (235 ml) fresh orange juice
herpes, shingles, and even the
common cold. 1 cup (85 g) frozen mango chunks
1 cup (30 g) fresh baby spinach
1 tablespoon (8 g) camu camu powder
½ cup (75 g) ice cubes
TIP
Camu camu oil METHOD OF
has been shown to
promote hair growth PREPARATION
and guard against
hair loss.
Puree until thick and creamy.
Serve immediately.
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Dark Chocolate,
A c a i , a nd C o f f e e
S ERVE S
Smoothie
This smoothie is a perfect way to
start the morning: think of it as a
superfood chocolate coffee beverage!
Cold‑brewed coffee is far less acidic
INGREDIENTS
than coffee brewed hot, giving
3.5 ounces (100 g) frozen,
it a sweeter taste because of its
lower acidity. Coffee contains many
phytochemicals, antioxidants, and 2 medium frozen bananas, peeled
other nutrients that our bodies find 1½ cups (355 ml) cold‑brewed coffee
beneficial. Its greater alkalinity makes
1 cup (235 ml) chocolate almond milk
this coffee beverage an excellent start
to the day with less chance for acid 2 tablespoons (30 g) peanut butter
reflux. Cold‑brewed coffee is available 2 tablespoons (16 g) unsweetened
in the refrigerated section of most dark cacao powder
grocery stores or can be brewed by
steeping coarse‑ground coffee beans
in a coffee filter, cheesecloth, or nut
milk bag overnight or up to 12 hours.
It does take a long time to steep, so
make a big batch and store it in the
refrigerator for easy access. TIP
Let your bananas
get super ripe and
METHOD OF PREPARATION then peel and keep
them in a freezer
Add the ingredients in the order listed
storage bag for easy
to a high‑powered blender. Puree until
smoothie making!
thick and creamy. Serve immediately.
Mint garnish optional.
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Anti - inflammatory
Cherry, Acai,
and Turmeric Smoothie
S ERVE S
This super smoothie is a powerful INGREDIENTS

anti‑inflammatory combination.
Turmeric contains curcumin, which 7 ounces (200 g) frozen, unsweetened
not only eases inflammation but acai puree
also aids digestion, helps fight
1 medium frozen banana, peeled
cancer, eases arthritis, and lowers
the risk of heart attack. Turmeric 2 scoops supergreens powder
has also been shown to help 1 cup (235 ml) black cherry juice
protect the brain with a compound
1 cup (150 g) frozen organic cherries
known as ar‑turmerone. This
potent compound helps repair the Juice of ½ lime
brain’s stem cells to keep the brain 1 teaspoon turmeric
functioning at peak performance.
METHOD OF
TIP
PREPARATION
Amazing Grass brand Add the ingredients in the
makes an incredible order listed to a high‑powered
supergreens product. blender. Puree until thick and
creamy. Serve immediately.
Garnish optional.
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Avocado,
Cashew, Spinach,
S ERVE S and Acai Smoothie
This creamy smoothie gets its INGREDIENTS
monounsaturated fatty acids from
the cashew nut. Cashews contain 3.5 ounces (100 g) frozen,
less fat than most other nuts, but the unsweetened acai puree
healthy fat that they do contain is
1 cup (30 g) fresh baby spinach
essential for a properly functioning
metabolism. Additionally, the 1 small frozen banana, peeled
American Heart Association states ½ avocado, halved, peeled and pitted
that monounsaturated fatty acids
¼ cup (60 g) cashew butter
can help reduce “bad” cholesterol,
and lower the risk for heart disease 1½ cups (355 ml) unsweetened
and stroke. This little delicious nut almond or cashew milk
also contains 5 grams of protein. 1 teaspoon raw honey
4 ice cubes
TIP
METHOD OF
Since you are only using
a half of the avocado, PREPARATION
keep the pit in the half Add the ingredients in the order
not used to help keep it listed to a high‑powered blender.
fresh and prevent some Puree until thick and creamy.
oxidative browning! Serve immediately.
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Hormone -Balancing
Blackberry, Acai, Maca,
and Cacao Smo
S ERVE S
othie
This smoothie is great for hormone
balancing. Maca, a cruciferous
vegetable related to broccoli,
cauliflower, cabbage, and kale, has
INGREDIENTS
long been used in Peru for culinary
and medicinal purposes. It has
acai puree
traditionally been used to enhance
fertility and sex drive, as well as 1 cup (150 g) frozen organic
to improve energy and stamina. blackberries
A hormone‑balancing superfood, 1 frozen banana, peeled
maca contains eight essential
2 tablespoons (16 g) unsweetened
amino acids, fatty acids, calcium,
cacao powder
magnesium, iron, and potassium.
1 tablespoon (8 g) maca powder
1 tablespoon (15 g) coconut butter
METHOD OF
PREPARATION 1½ cups (355 ml) unsweetened
Add the ingredients (except the vanilla‑flavored almond or cashew
cacao nibs and hazelnuts) in the or coconut milk
order listed to a high‑powered Cacao nibs, for garnish
blender. Puree until thick and
Chopped hazelnuts, for garnish
creamy. Garnish with the cacao
nibs and hazelnuts, or additional
blackberries with a few sprigs
of mint and frozen yogurt.
Serve immediately.
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Pea Pr ot ei n , B lu eb err y, B anana,
and Acai Smoothie
S ERVE S
This smoothie contains a wonderful

vegan source of protein made from
yellow split peas. This protein source
INGREDIENTS
is great for those with whey or
casein allergies. It is a rich source of
plant‑based iron; lysine, an essential
amino acid that builds connective
tissue like skin, cartilage, and bones; 2 cups (300 g) frozen organic
and magnesium, a mineral that plays blueberries
a vital role in muscle movement and 1 scoop vanilla‑flavored pea
DNA repair. It is naturally free of protein powder
gluten, cholesterol, and saturated fat 1 medium frozen banana, peeled
and is a low‑glycemic food. Phew!
This protein‑packed smoothie not ½ cup (120 ml) unsweetened
only tastes great but will also keep vanilla‑flavored almond or
you full all morning. cashew or hemp milk
1½ cups (260 g) coconut yogurt
2 tablespoons (40 g) raw
local honey
TIP
1 cup (150 g) ice cubes
If you happen to live in a
place where blueberries are
abundant in the summer
months, freeze them on a METHOD OF
sheet pan and then transfer PREPARATION
to a freezer Ziploc. This is
not only cheaper than buying Add the ingredients in the
frozen organic blueberries, order listed to a high‑powered
but you are also freezing blender. Puree until thick and
them at the peak of their creamy. Serve immediately.
nutritional value.
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a,
ie

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Chocolate Acai
S ERVE S
Smoothie
Cacao in a smoothie and it’s a INGREDIENTS
superfood?! Yes, please! Not
only is unsweetened cacao a 7 ounces (200 g) frozen,
wonderful‑tasting food, but it also unsweetened acai puree
contains some powerful benefits.
2 frozen bananas, peeled
It is known to decrease blood
pressure and improve overall blood 2 tablespoons (16 g) unsweetened
vessel health, and the consumption cacao powder
of this flavonoid‑rich superfood 1 cup (235 ml) unsweetened
has been shown to decrease LDL, almond or cashew milk
or “bad,” cholesterol and increase
½ cup (75 g) frozen organic
HDL, or “good,” cholesterol.
blueberries
1 tablespoon (20 g) raw local
honey or agave
TIP METHOD OF
When replacing agave
nectar for sugar in a recipe,
PREPARATION
use 2 ⁄ 3 cup (85 g) agave Add the ingredients in the order
for every 1 cup (136 g) listed to a high‑powered blender.
of sugar. Puree until thick and creamy.
Serve immediately.
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Coconut Acai Smoothie
S ERVE S
This creamy smoothie is super TRY THIS!

hydrating. Coconut water, not to be You can make
mistaken with coconut milk, is free your own coconut yogurt
from fat and cholesterol and contains with two ingredients!
electrolytes, minerals like potassium
and sodium. Maintaining a balance of All you need is one 14-ounce
electrolytes is essential for hydration, (113 g) can of full-fat coconut
especially when sweating. Think of milk + two capsules of
coconut water as nature’s sports drink! vegan-friendly probiotic
capsules.
INGREDIENTS Shake your coconut milk really

well and pour into a clean,
sterilized, dry, glass jar or bowl.
acai puree
2 medium frozen bananas, peeled Empty your probiotic capsules
3 cups (705 ml) coconut water into the yogurt and using a
wooden or plastic spoon, stir
1 cup (240 g) coconut yogurt
well to incorporate.
coconut flakes, toasted Cover with cheesecloth and
secure with a rubber band.
Let the yogurt activate
METHOD OF PREPARATION for 24 to 48 hours in a
warm place.
Add the ingredients (except the
coconut flakes) in the order listed to a Once it’s as thick and tangy
high‑powered blender. Puree until thick as you like, cover securely
and creamy. Garnish with the toasted with a tight-fitting lid and
coconut and melted dark chocolate, if refrigerate until cold.
you wish, then serve immediately. Store in fridge for
up to 7 days.
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Ant i na u s e a G i n g er,
Li m e , a nd A c a i
S ERVE S
Smoothie
This savory smoothie is excellent
for relieving nausea. Whether for
morning sickness, seasickness,
or chemotherapy, this smoothie is INGREDIENTS
a great way to naturally combat
stomach upset. Ginger has also been
acai puree
shown to decrease exercise‑induced
muscle pain and soreness, lower 2 cups (310 g) frozen organic
blood sugar levels, improve heart pineapple
disease risk factors, and help treat 2 cups (60 g) organic fresh baby
chronic indigestion. spinach
2 cups (470 ml) unsweetened almond
or cashew milk
TIP One 2‑inch (5‑cm) piece fresh ginger,
To peel ginger, hold the peeled and roughly chopped
ginger root in one hand Juice of 1 lime
and a metal spoon in the
other. Scrape the edge of
the spoon along the peel
of the ginger to peel off METHOD OF
just the skin.
PREPARATION
Serve immediately.
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Grapefruit,
Acai, and Honey
Smoothie
S ERVE S
This smoothie is a great immune INGREDIENTS

booster. Fresh grapefruit juice
is prized for its high content of 7 ounces (200 g) frozen,
vitamin C. This antioxidant has unsweetened acai puree
properties known to protect
2 medium frozen bananas, peeled
our cells from harmful bacteria
and viruses. Raw local honey 1 cup (150 g) frozen organic
is a natural antibacterial and blueberries
antifungal, soothes a sore throat, 2 cups (470 ml) grapefruit juice
is great for digestive issues, and
2 tablespoons (40 g) raw local honey
is packed with phytonutrients.
The benefit of using local honey
is that with just a spoonful a day,
you can build your immunity
through gradual exposure to METHOD OF
local allergens, thereby reducing
allergy symptoms. PREPARATION
Serve immediately.
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Moringa
Green Goddess
Acai Smoothie
S ERVE S
Mmmmm . . . avocado, mango,

spinach, moringa, almond butter,
and raw honey! This smoothie is a
powerhouse of vitamins, minerals,
and antioxidants. Super rich in
plant‑based iron, this smoothie is INGREDIENTS
great if you are feeling a little low
on energy or have anemia. 3.5 ounces (100 g) frozen,
1 frozen banana, peeled
METHOD OF 1 ripe avocado, pitted, peeled,
PREPARATION and chopped
Add the ingredients in the order mango chunks
1 cup (30 g) fresh organic baby
spinach
Serve immediately.
1½ cups (355 ml) unsweetened
almond or coconut milk
1 tablespoon (8 g) moringa powder
1 tablespoon (15 g) almond
TIP or peanut butter
Add 1 teaspoon moringa 1 tablespoon (20 g) raw local honey
powder to guacamole for
a superfood-filled snack.
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Mangosteen,
B a na n a , a n d
Mango,
Acai Smoothie
S ERVE S
Mangosteen and mango are

INGREDIENTS
high in vitamin C and fiber.
Mangosteen is also a good source 7 ounces (200 g) frozen, unsweetened
of magnesium and potassium. This acai puree
immune‑boosting, cancer‑fighting
superfood is a great one to add to 1 medium frozen banana, peeled
your favorite smoothie! 2 cups (340 g) frozen organic
mango chunks
2 cups (470 ml) coconut water
1 tablespoon (8 g) mangosteen powder
TIP
Mangosteen powder
can be mixed into yogurt METHOD OF PREPARATION
for a quick snack.
Add the ingredients in the order listed
to a high‑powered blender. Puree until
thick and creamy. Serve immediately.
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Matcha,
M i n t , a nd A c a i
S ERVE S
Smoothie
I love this combination of matcha,
mint, and acai! It’s so creamy and
provides a natural boost of energy
and a sense of focused calmness due
to the amino acid L‑theanine. The TIP
superfood matcha is full of catechins,
Add 1 teaspoon of
more so than any other food that
matcha powder to your
contains it. Catechins are antioxidants
morning oatmeal for
that have been shown to fight and
an added energy and
possibly even prevent cancer.
superfood boost.
INGREDIENTS
acai puree
METHOD OF
1 cup (235 ml) unsweetened almond PREPARATION
or cashew milk Add the ingredients in the
1 tablespoon (20 g) raw local honey order listed to a high‑powered
1 cup (30 g) organic baby spinach blender. Puree until thick and
creamy. Serve immediately.
¼ cup (12 g) organic fresh mint leaves
1 tablespoon (4 g) hulled hemp seeds
1 teaspoon matcha powder
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PB and J
Acai Smoothie
S ERVE S
This smoothie might not have any

extra superfood powers—besides the
acai, that is—but who doesn’t love PB
and J? This one will take you back to
childhood and in a truly delicious way.
TIP
Read labels carefully.
Many commercial
INGREDIENTS brands of peanut butter
have added sugar and
3.5 ounces (100 g) frozen, hydrogenated oils.
½ cup (120 g) smooth organic
peanut butter
1 cup (150 g) frozen mixed
organic berries
1 cup (235 ml) unsweetened METHOD OF
almond, hemp, or cashew milk
or 2% cow’s milk PREPARATION
Serve immediately.
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Pineapple, Acai, Coconut,
and Cayenne Smoothie
S ERVE S
This smoothie is super interesting and INGREDIENTS

some might even be a little reluctant to
try it, but let me tell you why cayenne is 3.5 ounces (100 g) frozen,
such a superfood. Cayenne is rich in multiple unsweetened acai puree
vitamins and minerals, including vitamins
1 cup (150 g) frozen organic
C, B6, and E, potassium, manganese, and
pineapple
flavonoids, which have been shown to
ease upset stomach, ulcers, sore throats, 1 frozen banana, peeled
irritating coughs, and diarrhea, as well 2 cups (470 ml) coconut water
as being known as a digestive aid. Cayenne
¼ to ½ teaspoon cayenne
stimulates the digestive tract, increasing
powder, to taste
the flow of enzyme production and gastric
juices, which in turn boosts metabolism
and can help the body get rid of toxins.
Combining cayenne with sweet pineapple,
acai, and coconut gives this smoothie a
delightful sweet kick!
TIP METHOD OF
If you cannot find frozen PREPARATION
pineapple, cut up a ripe
pineapple and place on a Add the ingredients in the
sheet pan. Place the sheet order listed to a high‑powered
pan in the freezer. Once blender. Puree until thick and
frozen, add to a Ziploc bag creamy. Serve immediately.
and freeze until needed.
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Protein
Po m e gr a na t e
Acai Smoothie
S ERVE S
Packed with protein, this smoothie

helps reduce stress. Almonds are
rich in tension‑reducing vitamins
and minerals like magnesium, TIP
zinc, vitamin E, and selenium. Pomegranate juice is
A deficiency in selenium has been expensive. If you don’t use all of
associated with feelings of fatigue, it in your smoothies, try these
depression, and anxiety. fun uses: 1) add a little to fizzy
water, 2) add it to your favorite
vodka and soda beverage,
INGREDIENTS
or 3) freeze in ice cube
trays and use it as festive
ice cubes in a beverage—the
options are endless!
1 scoop vanilla‑flavored protein
powder, such as Vega One
1 cup (235 ml) unsweetened
vanilla‑flavored soy, hemp, cashew,
or almond milk METHOD OF
½ cup (120 ml) pomegranate juice PREPARATION
½ frozen banana, peeled
Add the ingredients (except the
1 tablespoon (15 g) almond butter pomegranate seeds) in the order
Pomegranate seeds, for garnish listed to a high‑powered blender.
Garnish with the pomegranate
seeds. Serve immediately.
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Ro a s te d S tr a wb e rr y , A c a i,
S ERVE S
Cardamom, and
Balsamic
This dessert‑like smoothie is not only
exceptionally different, but it also contains
Smoothie
cardamom. This spice is a great source of
potassium, calcium, and magnesium. The
volatile oils cardamom contains are what truly
make this spice stand out. These oils include
pinene, sabinene, myrcene, phellandrene,
and limonene, all of which aid in digestion.
Cardamom also contains potent antioxidants,
making it a delicious superfood.
INGREDIENTS
METHOD OF PREPARATION 5 ounces (140 g) fresh organic
1 Preheat the oven to 350°F (180°C,

strawberries
or gas mark 4) and line a baking sheet 2 tablespoons (30 ml) pure
with parchment paper; set aside. maple syrup, divided
2 Wash and hull the strawberries, then cut 1 tablespoon (15 ml) plus
them in half and place them in a medium bowl. 1 teaspoon (5 ml) balsamic
Toss with 1 tablespoon (15 ml) of the maple vinegar, divided
syrup and 1 tablespoon (15 ml) of the balsamic 3.5 ounces (100 g) frozen,
vinegar. Toss until they are coated and unsweetened acai puree
transfer them to the prepared baking sheet.
1 cup (235 ml) non‑fat
3 Transfer to the middle rack and cow’s milk or plant milk
roast for 30 to 45 minutes, until nicely of your choice
caramelized. Allow to cool. 1
⁄3 cup (80 g) Greek yogurt
4 Place the roasted strawberries, 1 frozen banana, peeled
remaining 1 tablespoon (15 ml) maple
½ teaspoon cardamom
syrup, remaining 1 teaspoon (5 ml)
powder
balsamic vinegar, acai, milk, yogurt,
banana, cardamom, and ice to a 1 cup (150 g) ice
high‑powered blender. Puree until thick
and creamy. Serve immediately.
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Baobab,
y , B a na n a , a nd
Strawberr
S ERVE S
Acai Smoothie
This smoothie contains the INGREDIENTS
superfood baobab, one of my
favorite smoothie additions. 3.5 ounces (100 g) frozen,
Baobab is very high in vitamin C, unsweetened acai puree
making it an excellent collagen
and elastin producer. Baobab
also contains calcium, copper, 2 cups (300 g) frozen organic
iron, magnesium, and potassium, strawberries
making it a great natural addition 2 cups (470 ml) unsweetened
for those dealing with low iron or vanilla‑flavored almond or
calcium deficiencies. cashew milk
2 tablespoons (16 g) baobab powder
TIP METHOD OF
Add 2 tablespoons (16 g) PREPARATION
baobab powder to your
favorite gazpacho for an Add the ingredients in the
added superfood boost! order listed to a high‑powered
I love it with watermelon blender. Puree until thick and
and tomatoes. creamy. Serve immediately.
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Watermelon,
B a o b a b
Acai, a nd
Smoothie
S ERVE S
This is a favorite summertime

INGREDIENTS
smoothie. Super light and fruity,
it packs a trio of superfoods.
Acai, chia seeds, and baobab
acai puree
make this smoothie an ultimate
powerhouse of vitamins, minerals, 4 cups (600 g) cubed watermelon
and antioxidants! Add in some 3 tablespoons (21 g) chia seeds
sweet summertime watermelon
2 tablespoons (16 g) baobab powder
and in jumps another incredible
antioxidant, lycopene. 1 teaspoon lemon zest
METHOD OF
PREPARATION
Puree until thick and creamy. Serve
immediately.
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PART II
Sm oothie
Bowls

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Acai, Berry, and Mango
Layered Smoothie Bowl
S ERVE S
This smoothie bowl is just INGREDIENTS

gorgeous to look at, with a swirl
of magenta acai and orange 3.5 ounces (100 g) frozen,
mango. If you don’t want to unsweetened acai puree
worry about the double-colored
bowl, you can always add all
mixed berries
the ingredients to the blender
at once—it will still taste just ¾ cup (180 ml) unsweetened
as delectable! almond, flax, or cashew milk
1 cup (170 g) organic frozen mango
½ frozen banana, peeled
METHOD OF PREPARATION
¾ cup (180 ml) coconut water
1Run the acai packet under warm
water for 10 seconds.
2 In a high-powered blender, add the
Optional Toppings
acai, frozen mixed berries, and milk.
½ cup (75 g) fresh organic
Blend until smooth and transfer to a
blueberries
pitcher until ready to serve.
½ cup (75 g) fresh organic
3 Rinse the blender jar and add the
raspberries or blackberries
frozen mango, banana, and coconut
water. Blend until smooth. Add half of ½ cup (40 g) unsweetened
each smoothie to each of two bowls, coconut flakes
layering them as desired. ½ cup (80 g) granola
4 Top with your desired toppings. Sprinkle of chia seeds
Serve immediately.
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Acai and Oatmeal Cookie
S ERVE S
Smoothie Bowl
An oatmeal cookie smoothie bowl? INGREDIENTS
Yes, please! Not only does this
smoothie bowl taste great, but it 3.5 ounces (100 g) frozen,
also contains oats. Oats are rich unsweetened acai puree
in B vitamins, magnesium, and
fiber, all of which are vital nutrients
for reducing stress. Oats are also ¼ cup (20 g) old‑fashioned oats
one of the best food sources for 4 Medjool dates, pitted
the production of serotonin, the
2 tablespoons (18 g) cacao nibs
antidepressant hormone.
METHOD OF
coconut flakes
2 tablespoons (30 g) almond butter
PREPARATION
¾ cup (180 ml) almond milk
1Run the acai packet under
warm water for 10 seconds.
Optional Toppings
2 In a high‑powered blender, add
the acai, banana, oats, dates, cacao
2 tablespoons (10 g)
nibs, coconut, almond butter, and
old‑fashioned oats
milk. Puree until smooth. Divide
between two bowls. 2 tablespoons (18 g) cacao nibs
3 Top with your desired toppings. Fresh blueberries

Serve immediately. Fresh raspberries

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A c a i , Turm er i c,
and Pumpkin Spice
Smoothie Bowl
S ERVE S
This smoothie bowl is a little bit

of autumn comfort. It also contains
two powerful spices: turmeric
and nutmeg. Turmeric is that
amazing anti‑inflammation spice INGREDIENTS
that contains curcumin, which aids
in digestion, fights cancer, eases 7 ounces (200 g) frozen, unsweetened
arthritis, and lowers the risk of acai puree
heart attack. Nutmeg contains fiber,
manganese, thiamin, vitamin B6,
folate, magnesium, and copper.
2
⁄3 cup (180 g) 100% pumpkin puree
It has been shown to relieve pain, 1 cup (150 g) chopped red apple
soothe indigestion, and strengthen
2 tablespoons (30 g) almond butter
cognitive function. That’s quite a lot
of power in one little smoothie bowl! 1 teaspoon ground cinnamon
1 teaspoon ground turmeric
¼ teaspoon ground nutmeg
METHOD OF
½ cup (120 ml) unsweetened
PREPARATION vanilla‑flavored almond or
cashew milk
2 In a high‑powered blender, Optional Toppings
add the acai, banana, pumpkin,
apple, almond butter, cinnamon, 2 tablespoons (14 g) pumpkin seeds
turmeric, nutmeg, and milk. 2 tablespoons (14 g) pomegranate arils
Puree until smooth. Divide
Sliced banana
between two bowls.
3 Top with your desired
toppings. Serve immediately.

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Acai, Dark Chocolate,
Maca, and Blackberry
Smoothie Bowl
S ERVE S
This smoothie bowl is best used

for hormone balancing. Maca, a
Peruvian cruciferous vegetable,
is known for increasing libido,
boosting energy and endurance,
increasing fertility, and reducing
INGREDIENTS
menopause symptoms. Maca
powder has been shown to balance
levels of the hormone estrogen.
Some studies have shown that
adding maca to your daily routine 1 frozen banana, peeled
reduces menopausal symptoms such 1 cup (150 g) frozen organic
as hot flashes and night sweats. blackberries
2 scoops chocolate‑flavored
METHOD OF plant‑based protein powder

1 tablespoon (8 g) unsweetened
PREPARATION cacao powder
1Run the acai packet under warm 1 tablespoon (8 g) maca powder
water for 10 seconds. 1 to 1½ cups (235 to 355 ml) non‑fat
2 In a high‑powered blender, milk or plant milk of your choice
add the acai, banana, blackberries,
protein powder, cacao, maca, and
milk. Blend until smooth. Divide Optional Toppings
between two bowls.
1 cup (150 g) fresh organic mixed
3 Top with your desired toppings.
berries
Serve immediately.
2 tablespoons (18 g) cacao nibs
Sprinkle of coconut flakes or granola

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Acai, Blueberry, Mango, Mangosteen,
and Spirulina Smoothie Bowl
S ERVE S
This smoothie bowl is a nutritional INGREDIENTS

powerhouse of superfoods: acai,
blueberries, mangosteen, and spirulina 3.5 ounces (100 g) frozen,
all in one bowl. Let’s focus on spirulina unsweetened acai puree
for this one. This alga is considered
one of the most nutritionally complete
foods out there. Spirulina is one of the 1 cup (150 g) frozen organic wild
richest sources of beta‑carotene, plus blueberries
it’s a complete protein and contains all ½ cup (85 g) frozen organic
essential amino acids. It also contains an mango
abundance of fatty acids, one of which
2 scoops vanilla‑flavored
is super rare, gamma linolenic acid. This
plant‑based protein powder
superfood is great at fighting allergy
symptoms and boosting the immune 2 teaspoons spirulina powder
system with vitamins A, B, C, E, and K 2 teaspoons mangosteen powder
as well as minerals potassium, calcium,
1½ cups (355 ml) unsweetened
chromium, copper, iron, and magnesium.
almond or flax milk
That is quite a superfood!
METHOD OF PREPARATION Optional Toppings

1Run the acai packet under warm 1 cup (150 g) organic fresh
water for 10 seconds. fruit, such as blueberries,
2 In a high‑powered blender, add the raspberries, blackberries,
acai, banana, blueberries, mango, and/or chopped dragon fruit
protein powder, spirulina, mangosteen 1 banana, sliced
powder, and milk. Puree until smooth.
2 tablespoons (18 g) sunflower
Divide between two bowls.
seeds and/or (14 g) chia seeds
3 Top with your desired toppings. Sprinkle of granola
Serve immediately.

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Acai, Cherry,
and Dark Chocolate Protein
Smoothie Bowl
S ERVE S
This smoothie bowl tastes like

INGREDIENTS
delectable chocolate‑covered cherries!
Not only that, but the addition of 3.5 ounces (100 g) frozen,
raw, unsweetened cacao powder unsweetened acai puree
has been shown to help lower “bad”
cholesterol, blood pressure, and the 1 frozen banana, peeled
risk of cardiovascular disease. Besides 1 cup (150 g) frozen organic pitted
being a great anti‑inflammatory, sweet cherries
cacao is a natural stimulant, due to 2 scoops chocolate‑flavored
its caffeine content, so it gives a little plant‑based protein powder
burst of energy.
¼ cup (30 g) unsweetened dark
cacao powder
METHOD OF PREPARATION vanilla‑flavored almond, cashew,
or hemp milk
2 In a high‑powered blender, add the Optional Toppings
acai, banana, cherries, protein powder,
cacao powder, and milk. Blend until 2 cups (300 g) fresh organic
smooth. Divide between two bowls. cherries

¼ cup (36 g) cacao nibs
Serve immediately. ¼ cup (35 g) raw almonds
coconut flakes

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Acai, Cre a m o f C o c on u t , and
Blue Spirulina Smoothie Bowl

S ERVE S
INGREDIENTS
This light purplish‑blue smoothie 3.5 ounces (100 g) frozen, unsweetened
bowl is just gorgeous, plus it contains acai puree
one of the most nutritious superfoods
out there. Blue spirulina, related to its
green algae counterpart, looks like its ½ cup (75 g) green grapes, frozen
name and is bright blue in color. This 2 teaspoons spirulina powder
powerful algae has been shown to 1 can (5.4 ounces; 153 g) cream of
bind with heavy metals and toxins in coconut
the body and help remove them. It is
high in protein, may help with weight
loss, boosts energy levels, and aids Optional Toppings
the digestive process.
½ cup (75 g) frozen organic blackberries
½ cup (75 g) frozen organic blueberries
½ cup (75 g) chopped dragon fruit
TIP
Spirulina contains
oxygen sensitive nutrients METHOD OF PREPARATION
that can diminish after
opening. Store your opened 1Run the acai packet under warm
bag in the refrigerator water for 10 seconds.
and make sure to use it up 2 In a high‑powered blender, add the
within a few months acai, banana, grapes, spirulina, and
after opening. cream of coconut. Blend until smooth.
Serve immediately.

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Acai, Dark Chocolate,
and Strawberry
Smoothie Bowl
S ERVE S
A chocolate‑covered strawberry,
INGREDIENTS
that’s what this smoothie
bowl brings to mind. Full of
protein, vitamins, minerals,
acai puree
and antioxidants, this bowl
is an indulgent way to start 2 cups (300 g) frozen organic
or end the day. strawberries
2 scoops chocolate‑flavored
METHOD OF 1 tablespoon (8 g) unsweetened dark

cacao powder
PREPARATION
1Run the acai packet under chocolate‑flavored almond milk
Optional Toppings
the acai, strawberries, protein
powder, cacao powder, and
1 cup (170 g) hulled and sliced fresh
milk. Blend until smooth. Divide
organic strawberries
between two bowls.
½ cup (80 g) chocolate granola
toppings. Serve immediately. 2 tablespoons (10 g) unsweetened
coconut flakes

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Aca i , M i n t , L i m e ,
Papaya, and Kiwi
S ERVE S Smoothie Bowl
This tropical smoothie bowl is so
beautiful as well as delightfully
refreshing. The combination
of acai, mint, lime, papaya, and INGREDIENTS
kiwi makes it a great source of
vitamin C and fiber! 7 ounces (200 g) frozen, unsweetened
acai puree
METHOD OF
1 cup (150 g) frozen papaya chunks
PREPARATION 2 kiwi, peeled and previously frozen
1Run the acai packet under ¼ cup (8 g) fresh mint leaves
¼ cup (60 ml) fresh lime juice
2 In a high‑powered blender, add 1 cup (235 ml) unsweetened almond milk
the acai, banana, papaya, kiwi,
mint, lime juice, and almond
milk. Blend until smooth. Divide Optional Toppings
between two bowls, or serve in
the halves of a papaya. 1 papaya, cut in half lengthwise, seeds
3 Top with your desired removed, and flesh scooped out
toppings. Serve immediately. ½ cup (75 g) frozen organic mixed berries
2 tablespoons (18 g) chopped nuts
1 kiwi, peeled and sliced

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Berry Coconut Blast
Smoothie Bowl
S ERVE S
This smoothie bowl is simple

INGREDIENTS
and delicious. Filled with berries,
this bowl is low in calories and
sugar and high in fiber, vitamin C,
acai puree
folate, and potassium. This go‑to
smoothie bowl will always hit 1 frozen banana, peeled
the spot. 1 cup (150 g) frozen organic mixed
berries
METHOD OF
PREPARATION
Optional Toppings
warm water for 10 seconds. ½ cup (75 g) fresh organic blueberries
2 In a high‑powered blender, ½ cup (75 g) fresh organic raspberries

add the acai, banana, berries, or blackberries
and coconut water. Blend until ½ cup (40 g) unsweetened coconut flakes
smooth. Divide between
½ cup (80 g) granola
two bowls.
toppings. Serve immediately.

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Fig, Ac a i , a nd B l u e b err y
Smoothie Bowl
S ERVE S
If you are lucky enough to have a fig

tree, you know that they all ripen
at the same time! I am always on
the lookout for ways to use them up
when they come to that sweet milky INGREDIENTS
ripeness. This smoothie bowl utilizes
fresh figs at their peak. The fig is a 7 ounces (200 g) frozen, unsweetened
natural laxative because of its high acai puree
fiber content, is a prebiotic that helps 1½ cups (225 g) frozen organic
support the preexisting good bacteria blueberries
in the gut, and is a good source of 1½ cups (45 g) fresh organic
calcium and potassium. baby spinach
4 fresh organic figs, stemmed and
METHOD OF previously frozen
½ cup (120 g) non‑fat Greek yogurt
PREPARATION
¼ to ½ cup (60 to 120 ml) non‑fat milk
2 In a high‑powered blender,
Optional Toppings
add the acai, blueberries,
4 fresh ripe figs, stemmed
spinach, figs, yogurt, and milk.
and sliced
Blend until smooth and creamy.
Divide between two bowls. ½ cup (75 g) fresh organic raspberries
and/or blueberries
toppings. Serve immediately. ½ cup (80 g) granola

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Peaches and Cream Acai Smoothie
Bowl with Granola Crumble
S ERVE S
INGREDIENTS
This smoothie bowl, reminiscent

of a peach crumble, is best 3.5 ounces (100 g) frozen, unsweetened
made when peaches are at acai puree
their peak in summer. Adding 2 cups (300 g) frozen organic peach slices
the cinnamon sets it over the 1 tablespoon (15 ml) maple syrup
top nutritionally. This spice is
1 teaspoon vanilla extract
extremely high in antioxidants,
is a potent anti‑inflammatory, ½ teaspoon ground cinnamon
and has been shown with ¾ cup (180 ml) full‑fat canned coconut milk
daily consumption to treat
chronic issues like arthritis
and autoimmune diseases. Optional Toppings
1½ cups (240 g) sliced organic peaches
1 cup (160 g) almond granola
TIP METHOD OF PREPARATION

Nectarines and plums
are great alternatives
to the peaches in
this recipe. 2 In a high‑powered blender, add
the acai, peaches, maple syrup,
vanilla, cinnamon, and coconut
between two bowls.
Serve immediately.

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Acai, Mango, and Pineapple
S ERVE S
Smoothie Bowl
This is another delightful tropical
smoothie bowl filled with some
nutritional powerhouses: mango, acai,
INGREDIENTS
and mangosteen. We’ve talked about
mangosteen’s vitamin, mineral, and 3.5 ounces (100 g) frozen,
antioxidant content, but one thing unsweetened acai puree
I haven’t discussed is mangosteen’s
use in treating Alzheimer’s disease, 1 cup (170 g) frozen organic
fighting acne, repairing cells, fighting mango chunks
cancer, and lowering blood pressure. 1 cup (150 g) frozen organic
This little fruit has been part of pineapple chunks
traditional medicine in various 2 teaspoons mangosteen powder
Asian countries for a long time and
1 cup (235 ml) coconut milk
is finally getting the attention it
deserves elsewhere, too.
Optional Toppings
METHOD OF PREPARATION ½ cup (85 g) sliced mango
1Run the acai packet under ½ cup (85 g) halved strawberries
warm water for 10 seconds. ¼ cup (36 g) pomegranate arils
2 In a high‑powered blender, ¼ cup (20 g) unsweetened
add the acai, mango, pineapple, shredded coconut
mangosteen powder, and coconut
Fresh mint
between two bowls.
Serve immediately.

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Blackberry, Rosewater,
and Acai Smoothie Bowl
S ERVE S
Wow, this smoothie bowl is simply INGREDIENTS

otherworldly! The addition of rosewater
may seem strange, but there are so 3.5 ounces (100 g) frozen,
many health benefits. Rosewater is unsweetened acai puree
a strong anti‑inflammatory, treating
both internal and external ailments
such as eczema and rosacea. It is also 1½ cups (225 g) frozen organic
a powerful antiseptic, used to treat blackberries
and prevent infections. Plus it contains 2 tablespoons (16 g) flaxseed meal
powerful antioxidants, which protect
2 teaspoons rosewater
cells from damage, and has been
shown to positively influence digestion ½ to ¾ cup (120 to 180 ml)
and relieve stomach upset. unsweetened almond milk
METHOD OF PREPARATION Optional Toppings
1Run the acai packet under warm ½ cup (75 g) frozen organic
water for 10 seconds. blackberries
2 In a high‑powered blender, add the ¼ cup (38 g) frozen mixed berries

acai, banana, blackberries, flax meal, ¼ cup (35 g) dried mulberries
rosewater, and almond milk. Blend until
Sprinkle of flaxseed
smooth. Divide between two bowls.
Serve immediately.

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Cantaloupe,
Acai, and Goji Berry
S ERVE S
Smoothie Bowl
This smoothie is best made when
cantaloupe is at its summer’s peak.
Buy a couple of extra super sweet
melons, then peel, chop, and freeze
them for this bowl—you won’t be INGREDIENTS
sorry for the little bit of extra work.
The other awesome superfood
included in this smoothie bowl is the
goji berry. This berry offers a good 2 cups (320 g) chopped cantaloupe,
serving of fiber, protein, and essential frozen
amino acids, making it a very unique 1 teaspoon flaxseed meal
fruit. Goji berries are also high in
½ to ¾ cup (120 to 180 ml)
vitamin A, vitamin C, and iron.
unsweetened almond or
This powerful antioxidant is a great
cashew milk
inflammation fighter as well.
Optional Toppings
¼ cup (36 g) goji berries
water for 10 seconds. 1 tablespoon (9 g) hemp hearts
2 In a high‑powered blender, add the Fresh cantaloupe balls

acai, cantaloupe, flax meal, and milk. Fresh sliced strawberries
Blend until smooth. Divide between
Unsweetened coconut flakes
two bowls.
Serve immediately.

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Chocolate, Chia,
Raspberry, and Acai
S ERVE S
Smoothie Bowl
This custard‑like smoothie bowl is full
of superfoods! Dark raw cacao, chia
seeds, and acai make this bowl an
over‑the‑top nutritional powerhouse.
I love this for breakfast, lunch, a
snack, or dessert; it’s so versatile. INGREDIENTS
METHOD OF PREPARATION unsweetened acai puree
1Run the acai packet under warm 1½ cups (225 g) frozen organic
water for 10 seconds. raspberries
2 In a high‑powered blender, add the 1 tablespoon (8 g) unsweetened
acai, raspberries, cacao, chia seeds, cacao powder
and milk. Blend until smooth. Divide 1 tablespoon (7 g) chia seeds
between two bowls.
¾ cup (180 ml) unsweetened
3 Top with your desired toppings. almond milk or milk of
Serve immediately. your choice
TIP Optional Toppings

To make a smoothie bowl 1 cup (150 g) organic raspberries
ahead of time, make it and
freeze it in a glass mason jar. 1 tablespoon (7 g) chia seeds
Allow it to defrost in the 1 tablespoon (9 g) cacao nibs
fridge overnight and voila!
You have an instant breakfast.

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Cl e a n G r e e n A c a i
Spirulina Smoothie Bowl
S ERVE S This smoothie bowl is quite unique:
with a whopping 3 cups of greens plus
spirulina, it is a superfood overload! High
INGREDIENTS in fiber, plant‑based iron, magnesium,
potassium, calcium, and folate, this bowl
7 ounces (200 g) frozen, is a perfect start to your day.
2 cups (130 g) fresh organic
baby kale
1 cup (30 g) fresh organic 1Run the acai packet under warm
baby spinach water for 10 seconds.
2 frozen bananas, peeled 2 In a high‑powered blender, add the
½ teaspoon spirulina powder acai, kale, spinach, bananas, spirulina,
and almond milk. Blend until smooth
and creamy. Divide between two bowls.
almond or coconut milk
Serve immediately.
Optional Toppings
1 banana, sliced
¼ cup (35 g) raw almonds TIP
½ cup (75 g) fresh organic berries Buying washed baby
¼ cup (36 g) raw pumpkin seeds spinach and kale makes
this smoothie bowl a
snap to put together on
flaked coconut
a busy morning!

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Dragon Fruit, Acai, Baobab,
and Coconut Yogurt
S ERVE S
Smoothie Bowl
Dragon fruit is the star of this
smoothie bowl. Known for its vibrant
red skin and sweet, seed‑speckled
INGREDIENTS
pulp, this unique superfood is packed
with essential vitamins and minerals.
Antioxidant‑rich dragon fruit has
been shown to neutralize free 1 packet (100 g) frozen,
radicals, preventing chronic disease, unsweetened dragon fruit
cell damage, and inflammation. (such as Pitaya Plus brand)
METHOD OF PREPARATION ¼ cup (59 g) vanilla‑flavored

vegan protein powder (such
1Run the acai packet under warm as Vega One or Nuzest brand)
water for 10 seconds. 1 scoop baobab powder
2 In a high‑powered blender, add the (such as Kaibae brand)
acai, dragon fruit, bananas, protein ½ to ¾ cup (120 to 180 ml)
powder, baobab powder, and cashew unsweetened cashew or
milk. Blend until smooth and creamy. almond milk
Serve immediately. Optional Toppings
½ cup (120 g) coconut yogurt
½ cup (75 g) chopped red or
white dragon fruit
½ cup (80 g) granola

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Green Grape,
Kiwi, and Acai
Smoothie Bowl with Spirulina
S ERVE S
INGREDIENTS You may have noticed that this

isn’t the first smoothie bowl to use
3.5 ounces (100 g) frozen, spirulina, and that’s because it truly
unsweetened acai puree is an incredible superfood! I actually
include it in all of my smoothies and
smoothie bowls, because that’s how
1 cup (150 g) green grapes much I love its benefits. Its powerful
1 cup (30 g) fresh organic baby antioxidant and anti‑inflammatory
spinach properties alone are a great reason to
add it to your daily routine.
1 teaspoon blue spirulina powder
½ avocado, peeled and pitted
1 cup (235 ml) unsweetened almond METHOD OF PREPARATION
or cashew milk
Optional Toppings 2 In a high‑powered blender, add
the acai, bananas, grapes, spinach,
1 cup (150 g) green grapes, sliced spirulina, avocado, and almond milk.
1 tablespoon (7 g) chia seeds Blend until smooth. Divide between
two bowls.
¼ cup (38 g) peeled, chopped kiwi
Sprinkle of whole oats
Serve immediately.

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Peanut Butter and Jelly
Acai Smoothie Bowl with Hemp Seeds
S ERVE S INGREDIENTS
Hemp seeds are one the best
acai puree
plant‑based sources of protein
around. They are a complete 1 frozen banana, peeled
source of protein, providing all 3 tablespoons (24 g) peanut butter powder
nine essential amino acids. In ½ to ¾ cup (120 to 180 ml) unsweetened
addition, hemp seeds are full coconut, almond, or cashew milk
of essential fatty acids, which
promote healthy skin and hair 1 cup (30 g) fresh organic baby spinach
and lower inflammation in ¼ cup (38 g) mixed frozen organic berries
the body.
Optional Toppings
METHOD OF 1 banana, peeled and sliced
PREPARATION 2 tablespoons (10 g) unsweetened
shredded coconut
warm water for 10 seconds. 2 tablespoons (18 g) hulled hemp seeds

the acai, banana, peanut butter
powder, milk, spinach, and
berries. Blend until smooth and TIP
thick. Divide between two bowls.
Hulled hemp seeds go rancid
3 Top with your desired very quickly. To extend their
toppings. Serve immediately. shelf life, store in a glass jar
with a tight-fitting lid in the
freezer. This will extend their
shelf life to about a year.

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Probiotic Acai, Mango,
and Turmeric
S ERVE S Smoothie Bowl
I am a huge fan of the pre‑ and
probiotic to ensure a healthy digestive
tract! Pre‑ and probiotics need each
INGREDIENTS
other to work properly. The mango,
because of its nondigestible fiber 3.5 ounces (100 g) frozen,
content, is a good prebiotic. Kefir, unsweetened acai puree
a good probiotic, helps balance the
friendly bacteria in your digestive 1 cup (170 g) frozen organic
tract, and helps prevent and treat mango chunks
diarrhea. These incredible probiotics 1 seedless navel orange, peeled
have also been shown to reduce 2 teaspoons turmeric powder
the severity of certain allergies and
1 teaspoon chia seeds
eczema. A plant‑based kefir is now
available as well! 1½ cups (355 ml) kefir
Optional Toppings
½ cup (75 g) sliced organic peach or
nectarine
½ cup (75 g) frozen mixed berries
2 In a high‑powered blender, add the
acai, mango, orange, turmeric, chia ½ cup (80 g) granola
seeds, and kefir. Blend until smooth. 1 teaspoon chia seeds
3 Top with your desired toppings. 2 tablespoons (30 ml) kefir
Serve immediately.

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o te in , u t, B lu eberry,
Pr M a ca d a m ia N
Maca, and Acai Smoothie Bow

l
S ERVE S
INGREDIENTS
Macadamia nut milk, one of the
acai puree
new “milks” out on the market
now, is super creamy and loaded 1 frozen banana, peeled
with micronutrients, offering lots of 1 cup (150 g) frozen organic wild
vitamins and minerals in one serving. blueberries
It’s a good source of fiber, has lots of
2 scoops vanilla‑flavored plant‑based
healthy monounsaturated fatty acids,
protein powder
and contains vitamin B6, calcium,
copper, iron, magnesium, manganese, 2 tablespoons (16 g) maca powder
potassium, selenium, and zinc. This ¾ cup (180 ml) macadamia nut milk
nut has also been shown to help lower
cholesterol and blood pressure, and
the antioxidants it contains are a Optional Toppings
great rejuvenator for skin and hair.
1 cup (150 g) frozen organic wild
blueberries
¼ cup (35 g) chopped macadamia nuts
TIP Sprinkle of chia seeds
Macadamia nut milk
is incredibly thick and
creamy. Use it to make
a matcha or regular 1Run the acai packet under warm
latte and you will not be water for 10 seconds.
disappointed; its texture
is like whole milk!
2 In a high‑powered blender, add the
acai, banana, blueberries, protein
powder, maca, and nut milk. Blend until
smooth. Divide between two bowls.
Serve immediately.

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Rainbow Spirulina Acai Bowl
with Butterfly Pea Flowe
r
The lesser‑known ingredient in this
S ERVE S smoothie bowl is butterfly pea flower
tea. It is similar to green tea in its potent
levels of antioxidants. Studied for its
protection against skin and premature
INGREDIENTS aging, it has also been shown to help
fight inflammation in the body.
unsweetened acai puree, divided
2 frozen bananas, peeled, divided METHOD OF PREPARATION
2 tablespoons (16 g) hulled hemp 1Run the acai packet under warm
seeds, divided water for 10 seconds.
2 tablespoons (14 g) chia seeds, 2 In a high‑powered blender, add
divided 3.5 ounces (100 g) of the acai, 1 of the
½ cup (120 ml) coconut milk, divided bananas, 1 tablespoon (8 g) of the hemp
seeds, 1 tablespoon (7 g) of the chia
1 teaspoon blue spirulina powder
seeds, ¼ cup (60 ml) of the coconut milk,
1 teaspoon butterfly pea powder and the spirulina. Blend until smooth.
Divide between two bowls and rinse
your blender jar.
Optional Toppings
3 In the blender, add 3.5 ounces (100 g)
½ cup (75 g) chopped dragon fruit acai, remaining 1 banana, remaining
1 tablespoon (8 g) hemp seeds, remaining
½ cup (75 g) frozen blackberries
1 tablespoon (7 g) chia seeds, remaining
¼ cup (38 g) peeled, chopped kiwi ¼ cup (60 ml) coconut milk, and the
¼ cup (36 g) crushed goji berries butterfly pea powder. Blend until smooth.
Divide between the two bowls and swirl
with the blue smoothie.
Serve immediately.

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PART III
Sweet
Tre ats

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Acai, Chia Pudding,
Berry, and Granola
S ERVE S 2
Don’t let the “overnight” in the title

fool you: this parfait is so simple
Overnight Parfait
and easy to grab on a busy day!
It will keep you full all morning as
well as start the day with a punch of
vitamins, minerals, and antioxidants.
INGREDIENTS
Feel free to switch up the milks used
as well as add a twist with your
¼ cup (28 g) chia seeds
favorite nut butter and berries.
1¼ cups (295 ml) unsweetened
cashew milk, divided
METHOD OF PREPARATION 1 teaspoon vanilla extract
1 In a medium bowl, whisk together 1 tablespoon (8 g) acai powder
the chia seeds, 1 cup (235 ml) of the
1 cup (150 g) fresh organic berries,
cashew milk, and the vanilla. Allow
such as strawberries, raspberries,
to sit for 30 minutes, or until the seeds
and/or blueberries
have absorbed all the liquid; whisk
halfway through. 1 ripe banana, peeled
2 Meanwhile, in a high‑powered
1 tablespoon (15 g) almond butter
blender, add the acai powder, berries, 2 tablespoons (10 g) unsweetened
banana, almond butter, coconut, and shredded coconut
remaining ¼ cup (60 ml) cashew milk.
Blend until smooth. Toppings
3 To assemble the parfaits, add half
of the chia mixture to the bottom of ½ cup (80 g) granola
a glass, add half of the granola, and ½ cup (75 g) fresh organic berries,
then top with half of the acai smoothie such as blueberries and raspberries
and half of the berries. Repeat for the
other parfait.
4 Cover and transfer to the fridge
and refrigerate overnight.
106 S W E E T T R E AT S

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Ac a i D ark C a c a o Br own ie s
MAK E S 12 B ROWN I E S
or gas mark 4). Grease an 8 x 8‑inch
You can feel great about
(20 x 20‑cm) nonstick brownie pan and
indulging in these super
line it with parchment paper; set aside.
fudgy brownies with your
family. Loaded with oats, acai, 2 In a large bowl, whisk together
raw cacao, protein powder, the oat flour, acai powder, raw cacao
pumpkin, and maple syrup, powder, protein powder, baking soda,
they should be called superfood and salt. In a separate medium bowl,
brownies! The crunch you get whisk together the pumpkin puree,
from the cacao nibs is just an maple syrup, and lemon juice.
extra delightful bonus. 3 Add the wet ingredients to the dry
ingredients and blend with a wooden
spoon until just combined. Stir in the
INGREDIENTS cacao nibs.
4 Spread into the prepared baking pan
2 cups (240 g) ground oat flour and transfer to the oven. Bake for 45 to
½ cup (60 g) acai powder 50 minutes or until a toothpick inserted
½ cup (60 g) raw cacao powder in the center comes out with few
crumbs—more for fudgier brownies,
¼ cup (30 g) vanilla‑flavored less for drier brownies.
5 Remove from the oven and cool
2
⁄3 teaspoon baking soda
before cutting into 12 rectangles.
Pinch of salt
2 cups (480 g) canned 100%
organic pumpkin puree TIP
2
⁄3 cup (160 ml) maple syrup Brownies are great
2 tablespoons (30 ml) fresh straight out of the
squeezed lemon juice freezer. If there are any
leftovers, store the extras
½ cup (65 g) cacao nibs
in an airtight container
for a frozen treat!

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Acai, Banana, and Chai Pancakes
MAK E S 12 L ARG E PAN C AK E S These pancakes scream “autumn” and are
such a delightful warming treat. You can easily
INGREDIENTS make these all plant‑based by switching out
the eggs for aquafaba. Aquafaba is the starchy
2 cups (240 g) almond meal liquid you typically drain and throw away from
a can of chickpeas. To measure and substitute
¾ cup (60 g) unsweetened
for the amount of eggs needed, simply shake
shredded coconut
a can of unopened chickpeas vigorously. Drain
¼ cup (30 g) acai powder the chickpeas through a fine‑mesh strainer
½ teaspoon salt over a bowl (reserve the chickpeas for later use)
and then whisk the aquafaba to measure. One
2 teaspoons ground cinnamon
whole egg is equal to 3 tablespoons (45 ml) of
¼ teaspoon ground turmeric frothy aquafaba.
¼ teaspoon ground cloves
¼ teaspoon ground cardamom METHOD OF PREPARATION
¼ teaspoon ground ginger 1In a large bowl, whisk together the almond
6 large eggs meal, coconut, acai powder, salt, and spices.
½ cup (120 ml) unsweetened 2 In a separate large bowl, whisk together

almond or coconut milk the eggs, milk, and maple syrup. Stir the
wet ingredients into the dry until just
2 tablespoons (30 ml) maple syrup
incorporated; do not overmix.
4 tablespoons (60 g) coconut oil,
divided
3 Melt 1 tablespoon (15 g) of the coconut oil
in a large nonstick sauté pan or griddle pan
3 bananas, peeled and sliced over medium heat. Once hot, reduce the heat
to medium‑low and add heaping tablespoons
(15 g) of the pancake mixture. Add banana
Optional Toppings slices to each uncooked side of the pancake.
½ cup (75 g) chopped walnuts, 4 Once the pancakes have cooked on the
pecans, or almonds first side for about 5 minutes and are golden,
very carefully flip over to the other side. Cook
½ cup (40 g) unsweetened
an additional 3 to 5 minutes on the second
shredded coconut
side. Keep the cooked pancakes warm and
2 bananas, sliced continue with the remaining batter, coconut
Maple syrup oil, and bananas.
5 Top with your desired toppings and serve
immediately.

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Acai, Cacao, and Walnut
Energy Bites
MAK E S 20 B ITE S
Energy bites are all the rage in my

house, kind of like a magical raw cookie
dough with tons of health benefits!
These little chocolate‑almond‑date
bites are a great energy source during
a long run or other intense workout, or METHOD OF
PREPARATION
even as an after‑school snack.
INGREDIENTS 1 In the bowl of a food processor,

add the dates and process until
smooth. Transfer to a bowl.
1 cup (180 g) pitted and packed
Medjool dates 2 Add the walnuts to the food
2 cups (300 g) raw walnuts processor and process until finely
chopped. Add the cacao powder,
hemp seeds, acai powder, and salt.
cacao powder
Pulse a couple of times to combine,
2 tablespoons (18 g) hemp seeds but do not overmix.
1 tablespoon (8 g) acai powder 3 Add the dates back to the food
½ teaspoon pink Himalayan sea salt processor bowl, along with the
nut butter and melted coconut oil.
3 tablespoons (45 g) creamy almond
Pulse to combine, resulting in a
or peanut butter
dough‑like mixture.
1 tablespoon (15 g) coconut oil,
melted
4 Refrigerate for 10 minutes. Scoop
out tablespoons (15 g) and roll into
balls. Having slightly wet hands
For Rolling helps this process.
5 Spread the coconut, acai powder,
2 tablespoons (10 g) unsweetened and cacao powder on each of three
shredded coconut plates. Roll the balls in the toppings
2 tablespoons (16 g) acai powder as desired. Transfer to an airtight
container and refrigerate until ready
to serve.
cacao powder

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Acai, Carrot, and Zucchini
MAK E S 12 M U FFI N S
Muffins
I love carrot cake and zucchini bread, and these muffins are a combination
of both! Hearty and dense, these nutritionally sound muffins are a breakfast,
snack, or dessert you can feel good about eating.
INGREDIENTS METHOD OF PREPARATION

1 cup (120 g) all‑purpose flour or gas mark 4) and line a 12‑cup
¼ cup (30 g) acai powder muffin tin with liners; set aside.
½ teaspoon baking soda 2 In a medium bowl, sift together
½ teaspoon baking powder the flour, acai powder, baking soda,
baking powder, cinnamon, ginger,
¾ teaspoon ground cinnamon
nutmeg, and salt; set aside.
¼ teaspoon ground ginger
3 In another medium bowl, beat
1
⁄8 teaspoon ground nutmeg together the coconut sugar, vanilla,
¼ teaspoon kosher salt oil, and eggs until light and creamy.
Whisk in the milk.
¼ cup (50 g) coconut sugar
1 teaspoon vanilla extract 4 Using a wooden spoon, fold
the carrots, zucchini, applesauce,
1 tablespoon (15 g) coconut oil, melted raisins, coconut, and walnuts into
2 large eggs the wet ingredients.
3 tablespoons (45 ml) unsweetened 5 Add the flour mixture to the wet
almond, cashew, or hemp milk mixture and stir with the wooden
1 cup (110 g) shredded carrot spoon until just incorporated; do
not overmix!
½ cup (55 g) shredded zucchini
6 Spoon the batter into the
¼ cup (60 g) applesauce
prepared pan and transfer to the
¼ cup (38 g) golden raisins oven. Bake for 22 to 28 minutes, or
3 tablespoons (15 g) unsweetened until a toothpick inserted into the
shredded coconut center of one comes out clean.
Cool completely on a wire rack.
2 tablespoons (18 g) chopped walnuts

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Acai, Cherry, and Chia
Ice Pops
MAK E S 8 I C E P O P S
These omega-3, antioxidant-rich

ice pops are far better than the
store-bought counterparts. They
are made a hundred times more INGREDIENTS
nutritious by the inclusion of
acai and chia seeds. Feel free to 1 cup (235 ml) unsweetened
play around with the fruit added. vanilla-flavored almond milk
Instead of cherries, you could 2 cups (300 g) frozen organic
add blueberries, strawberries, cherries, pitted
or raspberries.
1 tablespoon (8 g) acai powder
3 tablespoons (21 g) chia seeds
TIP METHOD OF
Play around with the PREPARATION
fruit in these ice pops.
If you have an abundance 1 Place all the ingredients in
of frozen blueberries, a high-powdered blender and
raspberries, blackberries, blend until smooth.
strawberries, or even 2 Pour the mixture into ice pop
peaches . . . change them molds and add sticks. Place in
up and keep cool all the freezer overnight.
summer long.
3 Unmold and enjoy!

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Acai, Chocolate,
and A v o c a d o M o u ss e
S ERVE S 4
I know, avocado mousse? Sounds TIP

strange, but think about the If you prefer frozen custard
consistency of a ripe avocado— over mousse, freeze
creamy, rich, and delicious—and this decadent dessert in
then add some acai, cacao powder, individual cups and freeze
and peanut butter to the mix and for a couple of hours.
you have a healthy, delicious treat! Delicious!
INGREDIENTS METHOD OF
PREPARATION
unsweetened acai puree 1Run the acai packet under warm
1 ripe avocado, halved, peeled, water for 10 seconds.
and pitted 2 Combine the acai, avocado, cacao
¼ cup (30 g) dark unsweetened powder, bananas, chocolate peanut
cacao powder butter, and milk in a high‑powered
2 ripe bananas, peeled blender. Blend until smooth.
2 tablespoons (30 g) chocolate 3 Divide among four bowls and

peanut butter serve immediately.
1
⁄3 cup (80 ml) unsweetened
vanilla‑flavored almond or
cashew milk

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Acai, Chocolate, and Blueberry Cupcakes
MAK E S 6 C U P C AK E S
INGREDIENTS
Cupcakes Frosting
These cupcakes are not 1½ cups (300 g) caster sugar 2
⁄3 cup (150 g)
only delicious but they unsalted butter, at
½ cup (112 g) unsalted butter,
boast loads of antioxidants. room temperature
at room temperature
If you can’t find or don’t 2½ cups (300 g)
3 large eggs
have self‑rising flour, simply confectioner’s
use this substitution: ½ cup (120 ml) boiling water sugar
1 cup (120 g) all‑purpose 12⁄3 cups (200 g) self‑rising flour 3 tablespoons (24 g)
flour + 1½ teaspoons acai powder
½ cup (60 g) unsweetened
baking powder + dark cacao powder 1 cup (150 g)
½ teaspoon salt = 1 cup
1 teaspoon baking powder fresh organic
(120 g) self‑rising flour.
blueberries
½ teaspoon kosher salt
1 To make the cupcakes: Preheat the 7 Spoon the batter evenly into the
oven to 350°F (180°C, or gas mark 4). Line cupcake liners.
8
6 cups of a muffin tin with liners; set aside.
Transfer to the oven and bake for
2 In a large bowl, mix together the 30 to 35 minutes.
9
caster sugar and butter using a handheld
Remove from the oven and allow to cool
mixer on medium speed. Mix for 2 minutes,
in the tin for 10 minutes prior to removing to
or until fluffy.
wire racks to cool completely.
3
10 To make the frosting: While the cupcakes
Add the eggs, one at a time, until
incorporated.
cool, place the butter in a medium bowl and
4 With the mixer running, slowly add beat with a handheld mixer on medium
the boiling water until incorporated. speed until pale, light, and fluffy.
5 In a separate medium bowl, sift together 11 Slowly add the confectioner’s sugar,
the self‑rising flour, cacao powder, baking in about three additions, beating well in
powder, and salt. between each addition.
6 Add the flour mixture to the wet 12 Add the acai powder and stir to combine.
13 Dollop the buttercream on top of the cooled

ingredients and mix on medium speed
until incorporated, 1 to 2 minutes.
cupcakes and top with the fresh blueberries.

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Blueberry
Acai
Froz en Yogurt
S ERVE S 8
This frozen yogurt could not be more
simple or refreshing. The addition of
lemon zest just makes all the flavors 1 In a high‑powered blender, combine
meld and pop! If you want to keep the yogurt, sugar, blueberries, and acai.
this plant‑based, switch the Greek Blend until smooth.
yogurt for coconut yogurt.
2 Pass the mixture through a fine‑mesh
sieve to remove any seeds.
3 Whisk in the lemon zest and juice.
INGREDIENTS 4 Chill the mixture in the fridge

for at least 1 hour.
1½ cups (360 g) 0% Greek yogurt 5 Once chilled, put the mixture into
¾ cup (150 g) coconut sugar an ice cream maker base and churn
for 20 to 30 minutes, or until thick
2 cups (300 g) fresh organic
and creamy.
blueberries
6 Transfer to an airtight container and
store in the freezer until ready to eat.
2 teaspoons lemon zest
2 teaspoons freshly squeezed
lemon juice

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No -bake
k Sa lt,
Acai, H i m a l a y a n P i n
Date, and Dark Cacao Fudge
MAK E S 1 6 PI EC E S
No‑bake desserts are the best 1 Line an 8 x 8‑inch (20 x 20‑cm) baking dish
and a great way to have your with parchment paper; set aside.
kids help out in the kitchen.
2 Combine the acai powder, coconut oil, dates,
These treats are salty‑sweet
almond flour, and ¼ teaspoon of the sea salt in
exceptional fudgy goodness.
the bowl of a food processor. Process until the
Cacao butter and paste can
dates are well incorporated and the mixture is
normally be found at any health
smooth. Transfer to a bowl and set aside.
food store or ordered online.
3 In a small saucepan over medium heat, add
the cacao butter and cacao paste and melt for
INGREDIENTS 2 to 3 minutes.
4 Remove from the heat and add the maple
½ cup (60 g) acai powder syrup, vanilla, and ¼ teaspoon of the sea salt.
3 tablespoons (45 g) coconut oil Whisk until incorporated; stir in the pumpkin
10 soft Medjool dates, pitted seeds, if using.
½ cup (60 g) almond flour 5 Pour half of the chocolate mixture into
the prepared pan.
1 teaspoon pink Himalayan sea
salt, divided 6 Shape the acai mixture in your hands
to fit the shape of the brownie pan and
1 cup (225 g) cacao butter
lay it on top of the bottom layer of chocolate.
1 cup (225 g) cacao paste Pour the remainder of the chocolate on top
¼ cup (60 ml) maple syrup of the acai layer. Sprinkle with the remaining
½ teaspoon salt.
1 teaspoon vanilla extract
½ cup (70 g) raw pumpkin 7 Transfer the fudge to the freezer and
seeds (optional) freeze for at least 45 minutes to 1 hour.
8 Cut into 16 squares and serve.

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INDEX
A
Acai, Turmeric, and Pumpkin Protein Pomegranate
Spice Smoothie Bowl, 62 Acai Smoothie, 48
almonds Anti-inflammatory Cherry, Rainbow Spirulina Acai Bowl
about, 9 Acai, and Turmeric with Butterfly Pea Flower, 102
Acai, Banana, and Chai Smoothie, 22 Roasted Strawberry, Acai,
Pancakes, 110 Avocado, Cashew, Spinach, Cardamom, and Balsamic
Acai, Cherry, and Dark and Acai Smoothie, 24 Smoothie, 50
Chocolate Protein Baobab, Strawberry, Banana, baobab powder
Smoothie Bowl, 68 and Acai Smoothie, 52 about, 9
Clean Green Acai Spirulina Berry Coconut Blast Baobab, Strawberry, Banana,
Smoothie Bowl, 90 Smoothie Bowl, 76 and Acai Smoothie, 52
avocados Blackberry, Rosewater, and Dragon Fruit, Acai, Baobab,
Acai, Chocolate, and Acai Smoothie Bowl, 84 and Coconut Yogurt
Avocado Mousse, 118 Chia Seed, Acai, and Smoothie Bowl, 92
Avocado, Cashew, Spinach, Berry Smoothie, 12 Watermelon, Acai, and
and Acai Smoothie, 24 Chocolate Acai Smoothie, 30 Baobab Smoothie, 54
Green Grape, Kiwi, and Acai Clean Green Acai Spirulina blackberries
Smoothie Bowl Smoothie Bowl, 90 Acai, Berry, and Mango
with Spirulina, 94 Coconut Acai Smoothie, 32 Layered Smoothie Bowl, 58
Moringa Green Goddess Dark Chocolate, Acai, Acai, Blueberry, Mango,
Acai Smoothie, 38 and Coffee Smoothie, 20 Mangosteen, and Spirulina
B
Dragon Fruit, Acai, Baobab, Smoothie Bowl, 66
and Coconut Yogurt Acai, Cream of Coconut, and
bananas Smoothie Bowl, 92 Blue Spirulina Smoothie
Acai and Oatmeal Cookie Grapefruit, Acai, and Bowl, 70
Smoothie Bowl, 60 Honey Smoothie, 36 Acai, Dark Chocolate, Maca,
Acai, Banana, and Chai Green Grape, Kiwi, and and Blackberry Smoothie
Pancakes, 110 Acai Smoothie Bowl Bowl, 64
Acai, Berry, and Mango with Spirulina, 94 Berry Coconut Blast Smoothie
Layered Smoothie Bowl, 58 Hormone-Balancing Bowl, 76
Acai, Blueberry, Mango, Blackberry, Acai, Maca, Blackberry, Rosewater, and
Mangosteen, and Spirulina and Cacao Smoothie, 26 Acai Smoothie Bowl, 84
Smoothie Bowl, 66 Mangosteen, Mango, Banana, Hormone-Balancing
Acai, Cherry, and Chia and Acai Smoothie, 40 Blackberry, Acai, Maca,
Ice Pops, 116 Matcha, Mint, and Acai and Cacao Smoothie, 26
Acai, Cherry, and Dark Smoothie, 42 Moringa, Acai, Blackberry,
Chocolate Protein Moringa, Acai, Blackberry, and Mint Smoothie, 14
Smoothie Bowl, 68 and Mint Smoothie, 14 Rainbow Spirulina Acai
Acai, Chia Pudding, Berry, Moringa Green Goddess Bowl with Butterfly
and Granola Overnight Acai Smoothie, 38 Pea Flower, 102
Parfait, 106 PB and J Acai Smoothie, 44 blueberries
Acai, Chocolate, and Peanut Butter and Jelly Acai and Oatmeal Cookie
Avocado Mousse, 118 Acai Smoothie Bowl with Smoothie Bowl, 60
Acai, Cream of Coconut, Hemp Seeds, 96 Acai, Berry, and Mango
and Blue Spirulina Pea Protein, Blueberry, Banana, Layered Smoothie Bowl, 58
Smoothie Bowl, 70 and Acai Smoothie, 28 Acai, Blueberry, Mango,
Acai, Dark Chocolate, Maca, Pineapple, Acai, Coconut, Mangosteen, and Spirulina
and Blackberry Smoothie and Cayenne Smoothie, 46 Smoothie Bowl, 66
Bowl, 64 Protein, Macadamia Nut, Acai, Chia Pudding, Berry,
Acai, Mint, Lime, Papaya, Blueberry, Maca, and Acai and Granola Overnight
and Kiwi Smoothie Bowl, 74 Smoothie Bowl, 100 Parfait, 106
126 INDEX

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Acai, Chocolate, and Acai, Dark Chocolate, Rainbow Spirulina Acai Bowl
Blueberry Cupcakes, 120 Maca, and Blackberry with Butterfly Pea Flower, 102
Acai, Cream of Coconut, Smoothie Bowl, 64 Watermelon, Acai, and
and Blue Spirulina Chocolate Acai Smoothie, 30 Baobab Smoothie, 54
Smoothie Bowl, 70 Chocolate, Chia, Raspberry, coconut
Berry Coconut Blast and Acai Smoothie about, 8
Smoothie Bowl, 76 Bowl, 88 Acai and Oatmeal Cookie
Blueberry Acai Frozen Dark Chocolate, Acai, and Smoothie Bowl, 60
Yogurt, 122 Coffee Smoothie, 20 Acai, Banana, and Chai
Chocolate Acai Smoothie, 30 Hormone-Balancing Pancakes, 110
Fig, Acai, and Blueberry Blackberry, Acai, Maca, Acai, Berry, and
Smoothie Bowl, 78 and Cacao Smoothie, 26 Mango Layered
Grapefruit, Acai, and Honey camu camu powder Smoothie Bowl, 58
Smoothie, 36 about, 9 Acai, Cacao, and Walnut
Pea Protein, Blueberry, Banana, Antiviral Mango, Spinach, Energy Bites, 112
and Acai Smoothie, 28 and Acai Smoothie, 18 Acai, Carrot, and Zucchini
Protein, Macadamia Nut, cardamom powder Muffins, 114
Blueberry, Maca, and Acai about, 9 Acai, Cherry, and Dark
Smoothie Bowl, 100 Acai, Banana, and Chai Chocolate Protein
C
Pancakes, 110 Smoothie Bowl, 68
Roasted Strawberry, Acai, Chia Pudding, Berry,
cacao Acai, Cardamom, and and Granola Overnight
about, 8 Balsamic Smoothie, 50 Parfait, 106
Acai and Oatmeal Cookie cayenne powder Acai, Dark Chocolate,
Smoothie Bowl, 60 about, 9 and Strawberry
Acai, Cherry, and Dark Pineapple, Acai, Coconut, Smoothie Bowl, 72
Chocolate Protein and Cayenne Smoothie, 46 Acai, Dark Chocolate,
Smoothie Bowl, 68 chia seeds Maca, and Blackberry
Acai Dark Cacao Brownies, 108 about, 8 Smoothie Bowl, 64
Acai, Dark Chocolate, Acai, Blueberry, Mango, Acai, Mango, and Pineapple
Maca, and Blackberry Mangosteen, and Spirulina Smoothie Bowl, 82
Smoothie Bowl, 64 Smoothie Bowl, 66 Berry Coconut Blast
Chocolate, Chia, Raspberry, Acai, Cherry, and Chia Ice Smoothie Bowl, 76
and Acai Smoothie Bowl, 88 Pops, 116 Cantaloupe, Acai, and Goji
Hormone-Balancing Acai, Chia Pudding, Berry, Berry Smoothie Bowl, 86
Blackberry, Acai, Maca, and Granola Overnight Clean Green Acai Spirulina
and Cacao Smoothie, 26 Parfait, 106 Smoothie Bowl, 90
cacao powder Chia Seed, Acai, and Coconut Acai Smoothie, 32
Acai, Cacao, and Walnut Berry Smoothie, 12 Omega-3 Coconut
Energy Bites, 112 Chocolate, Chia, Raspberry, Smoothie, 16
Acai, Cherry, and Dark and Acai Smoothie Peanut Butter and Jelly
Chocolate Protein Bowl, 88 Acai Smoothie Bowl
Smoothie Bowl, 68 Green Grape, Kiwi, and Acai with Hemp Seeds, 96
G
Acai, Chocolate, and Smoothie Bowl
Avocado Mousse, 118 with Spirulina, 94
Acai, Chocolate, and Probiotic Acai, Mango, ginger
Blueberry Cupcakes, 120 and Turmeric Smoothie about, 8
Acai Dark Cacao Brownies, 108 Bowl, 98 Acai, Carrot, and Zucchini
Acai, Dark Chocolate, and Protein, Macadamia Nut, Muffins, 114
Strawberry Smoothie Blueberry, Maca, and Acai Anti-nausea Ginger, Lime,
Bowl, 72 Smoothie Bowl, 100 and Acai Smoothie, 34
INDEX 127

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M P
Antiviral Mango, Spinach,
and Acai Smoothie, 18
maca powder peanut butter Avocado, Cashew, Spinach,
about, 8 Acai, Cacao, and Walnut and Acai Smoothie, 24
Acai, Dark Chocolate, Energy Bites, 112 Clean Green Acai Spirulina
Maca, and Blackberry Acai, Chocolate, and Smoothie Bowl, 90
Smoothie Bowl, 64 Avocado Mousse, 118 Fig, Acai, and Blueberry
Hormone-Balancing Dark Chocolate, Acai, and Smoothie Bowl, 78
Blackberry, Acai, Maca, Coffee Smoothie, 20 Green Grape, Kiwi, and
and Cacao Smoothie, 26 Moringa Green Goddess Acai Smoothie Bowl
Protein, Macadamia Nut, Acai Smoothie, 38 with Spirulina, 94
Blueberry, Maca, and PB and J Acai Smoothie, 44 Matcha, Mint, and Acai
Acai Smoothie Bowl, 100 Peanut Butter and Jelly Smoothie, 42
mango Acai Smoothie Bowl with Moringa Green Goddess
Acai, Berry, and Mango Hemp Seeds, 96 Acai Smoothie, 38
Layered Smoothie pomegranate Peanut Butter and Jelly
Bowl, 58 Acai, Mango, and Pineapple Acai Smoothie Bowl
Acai, Blueberry, Mango, Smoothie Bowl, 82 with Hemp Seeds, 96
Mangosteen, and Acai, Turmeric, and Pumpkin strawberries
Spirulina Smoothie Bowl, 66 Spice Smoothie Bowl, 62 Acai, Chia Pudding, Berry,
Acai, Mango, and Pineapple Protein Pomegranate Acai and Granola Overnight
Smoothie Bowl, 82 Smoothie, 48 Parfait, 106
Antiviral Mango, Spinach, pumpkin Acai, Dark Chocolate,
and Acai Smoothie, 18 Acai Dark Cacao Brownies, 108 and Strawberry
Mangosteen, Mango, Banana, Acai, Turmeric, and Pumpkin Smoothie Bowl, 72
and Acai Smoothie, 40 Spice Smoothie Bowl, 62 Acai, Mango, and Pineapple
R
Moringa Green Goddess Smoothie Bowl, 82
Acai Smoothie, 38 Baobab, Strawberry, Banana,
Probiotic Acai, Mango, and raspberries and Acai Smoothie, 52
Turmeric Smoothie Bowl, 98 Acai and Oatmeal Cookie Cantaloupe, Acai, and
mangosteen powder Smoothie Bowl, 60 Goji Berry Smoothie
about, 9 Acai, Berry, and Mango Bowl, 86
Acai, Blueberry, Mango, Layered Smoothie Roasted Strawberry, Acai,
Mangosteen, and Spirulina Bowl, 58 Cardamom, and Balsamic
Smoothie Bowl, 66 Acai, Blueberry, Mango, Smoothie, 50
T
Acai, Mango, and Pineapple Mangosteen, and
Smoothie Bowl, 82 Spirulina Smoothie Bowl, 66
Mangosteen, Mango, Banana, Acai, Chia Pudding, Berry, turmeric
and Acai Smoothie, 40 and Granola Overnight about, 8
matcha powder Parfait, 106 Probiotic Acai, Mango,
about, 9 Berry Coconut Blast and Turmeric Smoothie
Matcha, Mint, and Acai Smoothie Bowl, 76 Bowl, 98
W
Smoothie, 42 Chocolate, Chia, Raspberry,
moringa powder and Acai Smoothie Bowl, 88
about, 8 Fig, Acai, and Blueberry watermelon, for Watermelon,
Moringa, Acai, Blackberry, Smoothie Bowl, 78 Acai, and Baobab
S
and Mint Smoothie, 14 Smoothie, 54
Z
Moringa Green Goddess
Acai Smoothie, 38 spinach
Vibrant Skin Moringa Anti-nausea Ginger, Lime, zucchini, for Acai, Carrot,
Face Mask, 14 and Acai Smoothie, 34 and Zucchini Muffins, 114
128 INDEX

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ACAI

327559 - Acai - Wellfleet Edition_001-128.indd 1 21/1/19 10:02 AM

First published in 2019 by Wellfleet Press,

Editorial Director: Rage Kindelsperger

reactions from the condition or its treatment should consult a physician

327559 - Acai - Wellfleet Edition_001-128.indd 2 21/1/19 10:02 AM

327559 - Acai - Wellfleet Edition_001-128.indd 3 21/1/19 10:02 AM

Antinausea Grapefruit, Moringa Green Mangosteen, Matcha, Mint,

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t, PB and J Pineapple, Protein Roasted Baobab, Watermelon,

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2. Unsweetened coconut flakes: Coconut is high in omega‑3 fatty

3. Turmeric: This incredible spice contains a powerful compound

4. Maca: This powerful compound contains eight essential amino

5. Cacao: This superfood is rich in flavonoids, decreases LDL

6. Ginger root: This powerful root is anti‑inflammatory, helps regulate

7. Moringa: This nutrient powerhouse contains twenty‑five times more

327559 - Acai - Wellfleet Edition_001-128.indd 8 21/1/19 10:03 AM

9. Mangosteen: This superfood is high in fiber, low in calories, and

11. Cayenne: This spice is rich in potassium, manganese, flavonoids, and

12. Almonds: This nut has natural calming properties, as it is rich in

13. Cardamom: This spice is a great source of potassium, calcium, and

14. Baobab: This antioxidant‑rich superfood is very high in vitamin C,

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½ tablespoon (4 g) moringa powder METHOD OF

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This super smoothie is a powerful INGREDIENTS

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This smoothie contains a wonderful

327559 - Acai - Wellfleet Edition_001-128.indd 28 21/1/19 10:04 AM

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This creamy smoothie is super TRY THIS!

INGREDIENTS Shake your coconut milk really

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This smoothie is a great immune INGREDIENTS

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Mmmmm . . . avocado, mango,

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Mangosteen and mango are

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This smoothie might not have any

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This smoothie is super interesting and INGREDIENTS

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