3 Ingredient Pineapple Coconut Smoothie Bowl {Vegan, Paleo, Bulletproof}

This vegan pineapple coconut smoothie bowl is delicious, dreamy and packed with vitamin C. And it's made using only three clean ingredients. It's also dairy free and has no added sugar.

The fresh, ripe pineapple and creamy coconut milk add all the natural sweetness needed. Fresh squeezed lime juice gives it a citrus zing to round out the flavors.

This recipe serving is pretty large and would easily serve two people as a dessert, or one as a meal. Feel free to blend in your favorite vegan protein powder to make it more hearty (or collagen or whey protein if you're not eating vegan). Or enjoy it "as is" on a carb refeed day and/or protein fasting day. It's got plenty of healthy fat to keep you satisfied. The entire recipe is approximately 421 calories, 36g fat, 20g net carbs (21g carbs - 1g fiber) and 1g protein.

This smoothie bowl is completely Bulletproof Diet and Paleo friendly.

To make it even more creamy you could blend in a banana (not Bulletproof and will double the amount of carbs) or a raw pastured egg (not vegan). You could also easily turn this into tropical cocktails by adding rum and blending with some ice. Do you like yours sweeter - consider adding 5-10 drops of liquid coconut stevia (this is the one I like). Pina Colada anyone?

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3 Ingredient Pineapple Coconut Smoothie Bowl
Serves 1 (or 2 as a dessert)

Ingredients:
6 ounces pureed fresh organic pineapple (about 1/2 cup of pineapple chunks blended in a blender)
6 ounces full fat organic coconut milk (the kind in a can)
2 ounces fresh squeezed lime juice (approximately 2-3 limes)

Add all ingredients to a blender and blend well. Place mixture in freezer and allow to chill for 1-2 hours then serve.

Serving Suggestion: Pour the mixture into a hollowed out pineapple half before placing in the freezer, then place in freezer for 1-2 hours. You can leave it in there longer, up to 4 hours for a more "melty ice cream like" texture, then just allow it to sit out on the counter for 20 minutes before serving. Garnish with diced pineapple, coconut shavings and lime zest.

Golden Curried Cauli

Golden Curried Cauli

"Mumbai is Cauli-ing"

"Cauli-fornia Meets India"

"Just Cauli Me Something"

These were all working titles for this recipe. Good thing I went with the suggestions from Instagram friends @_myoldgreenhouse_ @simplenutritioussolutions and @ryancarter1986 instead. "Golden Curried Cauli" sounds way more respectable, don't you think?

This dish, not unlike many of my favorite dishes, is incredibly versatile and very easy to make. I used a nut and spice blend from Glory Kitchen which I highly recommend. I think I've purchased every single one of her small batch artisan blends and I love them all, but this one is called "Mumbai" and it's inspired by the flavors of India. It tastes amazing, uniquely complex and let's face it, it makes life easy because you don't need a bunch of different spices, seeds and nuts to create an amazing meal.

Golden Curried Cauli
Serves 4 as a side dish

Ingredients:
1 1/2 Tablespoons coconut oil
1 Tablespoon Glory Kitchen Mumbai Nut and Spice Mix
1/2 teaspoon turmeric
1 small head of organic cauliflower, stem removed, rough chopped into small pieces (about 1 1/2 to 2 cups)
1/2 of a pint of organic cherry tomatoes, halved (about 10 to 12 cherry tomatoes)
1 serrano pepper, thinly sliced
sea salt
organic cilantro for garnish (optional)

Heat a large skillet to medium to medium-high. Add coconut oil and let it melt. Next, add the Mumbai Nut and Spice Mix and turmeric. Stir the spices around in the oil and let them lightly sizzle and toast for about 2 minutes being careful not to burn.

Add the cauliflower, a sprinkle of sea salt and stir to coat. Cook uncovered for about 5-6 minutes stirring occasionally.

Add cherry tomatoes and serrano, stir to combine then cover and cook for about 4-5 more minutes until cauliflower is crisp tender.

Sprinkle with more sea salt to taste, garnish with cilantro and serve.

Golden Curried Cauli

This dish is incredibly versatile - it's vegan as posted and perfect as a side dish, however you could easily add a protein like prawns, chicken or tofu and serve as a main dish. You can amp up the flavor by adding more of the Mumbai blend and you may also adjust the heat up or down with more or less of the Serrano pepper.

Please enjoy!

Seared Blood Orange Scallops with Rustic Pea Hummus

Seared Blood Orange Scallops with Rustic Pea Hummus

This elegant meal, which is equally suitable for a special occasion or a weeknight dinner, comes together in a matter of minutes. The scallops get a quick dousing of fresh squeezed juices, garlic powder and salt & pepper, then are seared to perfection in about 4 minutes. The pea hummus can be made beforehand and so can the salad (which is quite simply 3 ingredients: mixed greens, walnuts and blood oranges topped with a squeeze of fresh blood orange - no dressing needed).

All told you can have this dinner for four on the table in under 20 minutes. Oh, and it's perfectly Paleo, too.

1) Prep your salad and place on the plates, then get to work on the Pea Hummus. For the Pea Hummus, I used this recipe from the Le Pain Quotidien Cookbook:

Rustic Pea Hummus
adapted from Le Pain Quotidian
makes 1 cup, enough for 4 smears (double recipe for a heartier portion)

1 cup frozen organic peas, at room temperature (soft)
2 Tbsp organic tahini
1 Tbsp extra virgin olive oil
sea salt
fresh cracked black pepper

Blend all ingredients together in a food processor or by using a hand blender. I left mine chunky for a more rustic feel but you could blend to a smooth puree if desired.

-----------------------

2) Add your smears to the plates with salad already on them. Now you're ready to make your scallops.

Seared Blood Orange Scallops
serves 4

16-20 wild caught sea scallops, 10-20 per pound size (4-5 scallops per person)
1 blood orange, juiced and zest reserved for garnish (zest first, then juice)
1/2 lemon, juiced
garlic powder
sea salt
fresh cracked black pepper
1 Tbsp salted butter for cooking (Kerrygold is my favorite)

Heat large skillet to medium high and add butter. Squeeze blood orange and lemon over the scallops, then sprinkle with garlic powder, sea salt and fresh cracked pepper. Mix to coat and season once more with garlic powder, salt and pepper.

Place in hot pan (you should hear it sizzle when you add the scallops), cook for about 2 minutes on each side.

3) Remove and place evenly atop the Pea Hummus smear on each plate, 4 to 5 scallops per plate. Top with the blood orange zest and serve immediately.

Beautiful and delicious!

Boom, done.

Vegetable Frittata

If you ask me, the perfect vegetable frittata is airy and fluffy on the inside with a crispy, browned cheesy top, and bursts of flavor from the charred veggies in every delicious bite. Frittatas are surprisingly easy and quick to make and you can vary the veggies and cheeses you select, as almost any will do.

Today I used onions and sun-dried tomatoes because that's what I had on hand; and my beloved Parmigiano Reggiano, because you can never go wrong with that. If I'd pre-planned, I would have also added thick sliced fresh mushrooms, chunks of garden-ripe tomatoes, and perhaps some sliced zucchini, too. Oh, and creamy goat cheese would have been amazing, also!

Anyhoo, I used what I had on hand and it worked out juuuuust fine. I also leaned on this Alton Brown recipe for general guidance because it had been a strangely long while since the last time I had made a frittata. I will not make that mistake again. Frittata Friday anyone?

Vegetable Frittata

serves 4

ready in about 20 minutes

Ingredients:

1 Tablespoon butter

1/2 medium-sized onion, sliced or thick chopped

6 eggs

3 teaspoons grated Parmigiano Reggiano

1/2 teaspoon sea salt

1/4 teaspoon fresh cracked pepper

1/4 cup sun-dried tomatoes

large pinch of fresh chopped Italian parsley

1/4 cup shredded Parmigiano Reggiano

Set oven to broil.

Heat a 10-inch non-stick oven safe skillet on stovetop to medium-high.  Add butter and onion and saute for about 3 minutes.

While onions are cooking, beat eggs, grated Parmigiano Reggiano, salt and pepper in a bowl with a fork until blended (as you would for scrambled eggs). Set aside.

Add sun-dried tomatoes to skillet with onions and saute for about 1-2 minutes.

Pour egg mixture into skillet and stir with spatula, then cook for approximately 3-4 minutes until bottom is cooked but top is still very wet. Sprinkle fresh parsley and shredded Parmigiano Reggiano on top and place in oven under broiler.

Broil for approximately 2 1/2 - 3 minutes until eggs have puffed up and browned on top.

Slide from pan onto plate, slice and serve.

Excellent served any time of day alongside a mixed green salad dressed lightly with a lemony vinaigrette.

I also really enjoyed spreading a little wedge of Laughing Cow Light Creamy Swiss Cheese to the top. It added a rich, creamy decadence for only a few more calories (+35 calories per wedge).

Frittatas are super easy and quick to make and look incredibly impressive when done - all puffed up and browned. Your guests will be amazed and wonder how you did it so effortlessly!

The Easiest and Best Roasted Brussels Sprouts Ever

The Brussels Sprout

Dear Brussels Sprouts,

I love you so much. I cannot stay away from you. I seek you out at the market every time I go. I'm not embarrassed to stare at you, touch you, pick you up, and ultimately take you home with me. I love you more than any other vegetable. Even the pea (and I love me some peas).

I love that you look like a tiny little green cabbage head. I also love how your wispy outer leaves fall away when I quarter you, and how those same leaves get all crispy, caramelized, and brown in the oven.

Can I tell you something? I didn't always love you. When I was a kid, I kinda didn't even like you. At all. Sorry. Had I known how absolutely amazing you are fresh or easily roasted, I would've felt much differently. Can you forgive me? I promise to spend the rest of my days loving and cherishing you.

Love,

The Enchanted Cook

The Easiest and Best Roasted Brussels Sprouts Ever

serves 4 as a side

Oven 450 degrees F, 20 minutes

Ingredients:

16-20 large fresh organic brussels sprouts, quartered (see Cook's notes for how to clean and prep)

2 Tablespoons extra-virgin olive oil

fresh cracked black pepper

sea salt flakes (I like Maldon's)

In a large bowl, toss the quartered brussels sprouts with olive oil, pepper, and salt so that they are evenly coated. It's okay that the leaves start to come apart.

Spread the coated and quartered bsprouts on a baking sheet lined with aluminum foil and place in oven. 

Roast for 10 minutes, then take a spatula and turn bsprouts over. Roast for another 10 minutes or until crispy and brown on the outside, and soft and delicious on the inside.

The Easiest and Best Roasted Brussels Sprouts Ever

Cook's note:  How To Clean and Prep Brussels Sprouts


To prepare brussels sprouts - wash thoroughly, cut the ends off of each, and quarter (see below).

trim ends

cut each head into four pieces

trimmed and quartered

Chilled Asparagus Salad

Chilled Asparagus Salad

Who's ready for a light and healthy dish?

After yesterday's Super Bowl munchies (delicious though they are) if you're like me - you're ready for a light meal just about now.

This salad doesn't get any healthier. No oils, no butter - just a nice healthy squeeze of fresh lime juice plus sea salt and fresh cracked pepper. That's all you need to let the fresh asparagus, crunchy corn off the cob, and sweet cherry tomatoes work their magic on your taste buds.

Serve this as a side dish, or enjoy it for a light lunch. Or you can add some protein (like roasted chicken, tofu, or black beans) for a more hearty one dish meal. I like this salad cold or at room temperature.

Chilled Asparagus Salad

Serves 4 as a side or 2 as a main

10 minutes to prepare

Ingredients:

1 1/2 cups fresh organic asparagus, cut into bite size pieces

1 fresh organic corn on the cob, shucked and cleaned

3/4 cup organic cherry tomatoes, halved

1/4 cup fresh organic cilantro, chopped

1 lime (more or less to taste)

sea salt

fresh cracked pepper

Bring a large saucepan of salted water to boil. While water is coming to a boil, prepare an ice bath by placing water and ice in a large bowl.

Place the corn on the cob in the boiling water for approximately 1 minute then remove to a plate and set aside.

Next place asparagus in boiling water and cook for approximately 2-3 minutes until crisp tender. Immediately remove from the stove and drain in colander. Submerse colander with asparagus in ice bath so that asparagus is covered. Wait a minute, then remove and let drain.

Cut the corn from the cob, by placing the flat end of the cob on a large plate or bowl, steady the top with your hand or a corn holder, then using your knife, carefully cut down the length of the cob on all sides to remove the corn.

In a large bowl, mix the asparagus, corn, tomatoes, cilantro, juice of 1 lime (more or less to taste), and season with sea salt and pepper.  I like to use lots of fresh lime juice which gives a nice acidic brightness to this dish.

I like lots of fresh squeezed lime juice, sea salt and fresh cracked pepper

You're ready to serve as is or you can refrigerate to make colder.

Chilled Asparagus Salad

Ina's Summer Garden Pasta

Ina's Summer Garden Pasta

Don't let the plain look of this dish fool you - it's absolutely delicious. And I mean delicious. Fresh, garlicky, and parmigiano-y...Wow. Ina Garten's recipes never disappoint.

And it couldn't be easier to pull together. The only thing is that you'll need to plan for macerating the tomatoes. Ina recommended 4 hours and that worked just fine. It's minutes to prepare the tomato mixture, then you just let it sit out at room temperature for the 4 hours. The last thing you do is cook the pasta, which takes about 3-4 minutes to cook to al dente, then toss it with the tomato mixture and serve.

Ina's recipe is meant to serve 6, so I halved it and it was plenty for 2-3 people, especially with a side salad. I also opted for whole wheat pasta and chose organic ingredients when possible. Lastly, I recommend splurging on Parmigiano Reggiano, it makes a huge difference in flavor.

Ina's Summer Garden Pasta

inspired by Ina Garten

Serves 3

2 pints organic cherry tomatoes, halved

1/4 cup good olive oil

3 large garlic cloves, minced

9 large organic basil leaves, julienned, plus extra for garnish

1/4 teaspoon crushed red pepper

1/2 teaspoon Kosher salt

Fresh ground pepper to taste

8 ounces organic whole wheat capellini or angel hair pasta (half of a 1 lb. pkg)

3/4 cup grated Parmigiano Reggiano, plus extra for garnish (if you can't find it already grated, just buy the block and you can pulse it in a food processor)

In a large bowl, place the cherry tomatoes, olive oil, garlic, basil, crushed red pepper, salt, and pepper, and toss to coat. Cover the bowl with plastic wrap and leave out at room temperature for about 4 hours.

cherry tomatoes, olive oil, garlic, basil, red pepper, salt and pepper

mix together, cover, and let set at room temp for 4 hours

When you're ready to eat, prepare the capellini pasta according to package directions in heavily salted, boiling water (no oil). I don't recommend adding oil to your water because it keeps the sauce from sticking to the pasta.

I love this pasta! I also use it in my Sesame Noodles recipe.

Once the pasta is done, drain and add to your tomato mixture. Then add the Parmigiano Reggiano and toss to coat. Taste for seasoning and add more salt and/or pepper if needed. Garnish with fresh basil and an extra sprinkle of cheese if desired.

YUM!!!!!

Tomato Mozzarella Skewers

Tomato Mozzarella Skewers are one of my favorite no-cook appetizers. They are quick and easy to pull together and they make an elegant and delicious small plate. No muss, no fuss. They're perfect for a Memorial Day cookout or if you just want to snack on them around the house. 

All you need are a few simple ingredients:

• fresh organic cherry tomatoes
• fresh organic basil
• marinated cherry size mozzarella balls
• balsamic vinegar
• skewers (you can find at almost any market)
• sea salt
• fresh cracked pepper

I picked up these marinated mozzarella balls at Whole Foods but also saw the same ones at several other markets. They are fabulous. They're marinated in Italian herbs and olive oil and you can just drizzle a bit of the oil over the finished skewers for added flavor.

To make the skewers:

1. Thread the tomatoes, mozzarella and basil onto the skewers alternating as you go.
2. Arrange the skewers on a plate and drizzle some of the oil from the marinated mozzarella balls over the skewers.
3. Then drizzle the balsamic vinegar - I highly recommend any of O Olive Oil's Balsamic Vinegars - they are fabulous and healthy.
4. Last, sprinkle a little sea salt and fresh cracked pepper atop.

Delicious (and addictive)!!!!

"Kale Caesar!" Spaghetti (inspired by Rachael Ray)

"Kale Caesar!" Spaghetti (inspired by Rachael Ray)

I happened upon an episode of Dr. Oz recently where Rachael Ray was guest appearing. She demonstrated her lightened-up version of "You Won't be Single for Long" Vodka Cream Pasta which she dubbed "Now You'll be Living a Lot Longer Spaghetti". Essentially it's a lightened up Caesar dressing tossed with good-for-you kale and whole wheat spaghetti - YUM-O!

Seriously quick-n-easy to make, and seriously good! In my opinion, the anchovies are the key to the well-rounded flavor of this dish, so don't leave them out. You'll end up with a dish that's lacking - one that seems like it's missing something but you just can't put your finger on what it is. It's anchovies! If you've cooked with anchovies before, you know that there's no fishy flavor or odor, and they definitely impart a saltiness that you can't get from salt. If you haven't, I encourage you to try it and let me know what you think.

"Kale Caesar!" Spaghetti

inspired by Rachael Ray

Serves 2 (recipe easily doubled)

Ingredients:

8 ounces organic whole-wheat spaghetti (1/2 of a 1 lb. box)

1/8 cup extra virgin olive oil

3-4 anchovy fillets, drained (I used Bellino Anchovies that I picked up at my local market)

2 large cloves of garlic, minced

1 teaspoon Worcestershire sauce

1/2 - 1 bunch of fresh organic kale, stemmed and chopped

fresh cracked black pepper

1/8 teaspoon fresh grated nutmeg

1/2 lemon, juiced

1 organic egg yolk

1/4 cup reserved pasta water

3 ounces freshly grated Pecorino Romano cheese, plus more for garnish

sea salt (optional)

Prepare spaghetti according to package directions, reserving 1/4 cup of the pasta water before draining.

While the pasta is cooking, heat a large skillet over medium heat and add olive oil. When oil is warmed add anchovies and garlic and stir until anchovies melt and garlic is fragrant - about a minute or two.

anchovies and garlic

anchovies are broken down and garlic is fragrant

Next add the Worcestershire and stir, then add the kale and turn to coat. I used half the bunch of kale but later wished I had used the entire bunch.

kale

Add fresh cracked pepper to taste, nutmeg and lemon juice and turn to coat. Let set over low heat while you prepare the rest of the sauce.

Take the reserved pasta water and add it a little at a time to the egg yolk beating it as you go, to temper the yolk without cooking it. Next add the drained spaghetti to the skillet, the pasta water/egg yolk mixture, and the Pecorino Romano cheese. Toss to coat and remove from heat.

toss with kale mixture, pasta water/yolk mixture, and cheese

Taste for seasoning and add sea salt and additional fresh cracked pepper if desired. Top with fresh grated Pecorino Romano before serving.

Pecorino Romano Cheese

Delicious and light!