Homemade Acai Bowl

When we were in Maui over New Year’s, we had the most epic acai bowl (really, I had an acai bowl almost everyday). Since I got back, I’ve been searching high and low for Vancouver’s best, and I think I found it at Glory Juice Co. Even still, I’ve been wanting to make it at home and it took me a couple tries, but I think I’ve finally done it!!

Processed with VSCOcam with c1 preset

I bought a pack of four acai pops, some other healthy ingredients, and I was off to the races!

This definitely isn’t low calorie, but it’s filled with TONS of healthy ingredients, not to mention the benefits of acai.

Acai Bowl
Serves 1

2 packets of frozen acai
1/2 cup almond milk (vanilla or unsweetened)
1 banana, sliced
1 handful of granola (this one is my fave because it is gluten free, sugar free and vegan AKA healthy)
small handful of cacao nibs (filled with antioxidants)
2 tbsp of chia seeds
1 tbsp of peanut butter

1) Blend frozen acai and almond milk until smooth.
2) Add to bowl and top with other ingredients.

Where is your favourite place to get an acai bowl? What are your favourite acai bowl ingredients?

Easy Zucchini Egg Scramble

One of my favourite easy and healthy breakfasts is any veggie, a little onion, scrambled eggs and hot sauce. My favourite veggie to throw into this combo is zucchini. It’s a crunchy-in-parts, soft-in-others texture, and tastes incredible mixed with eggs and topped with hot sauce. (PS have you seen Beyoncé’s new music video?? #igothotsauceinmybagswag – instant classic)

Processed with VSCOcam with c1 preset

I made a little video on Snapchat (@sophiecaldwellc) so I thought I would share it here so you can make it too. It’s dead easy and almost embarrassing to write a recipe for, but I swear it’s delicious and can totally change your breakfast game! I spend 25% of my time when I’m home making cooking videos on Snapchat, so if you don’t want to see that do not follow me! Ha!

Easy Zucchini Scramble
Serves 1 because Peter had chocolate chip muffins (life is unfair). You can easily scale up for a big group.

1 tbsp olive oil
1 small zucchini, sliced thinly
1/6 white onion, sliced thinly
pinch of salt and pepper
2 eggs
Cholula hot sauce to taste (my favourite hot sauce for eggs and fish tacos)
Maldon sea salt to taste (the best salt in the entire world and will change your life trust me)

1) Heat pan over medium heat with olive oil.
2) When hot, add veggies.
3) Add pinch of salt and pepper. Cook veggies until soft.
4) Add eggs directly in pan, scrambling as they heat up.
5) As soon as they’re scrambled, turn the pan off.
6) Top with hot sauce and Maldon.

Happy Super Bowl Sunday!

Fried Egg with Asparagus and Chard

A few weeks ago, I wanted something hearty and healthy for lunch. I had some farmer’s market eggs in the fridge along with asparagus, and my swiss chard was ready to harvest. All I needed in order to add some zest were some herbs from my garden (I love my herb garden…probably too much, it’s a little embarrassing.) We’re lucky enough that between our garden and our family’s garden, we have so many vegetables that we’ve been eating mostly from the ground this summer. It’s been amazing!

IMG_2358 IMG_2362 IMG_2365

Fried Egg with Asparagus and Chard
Serves 2 for a light lunch (or breakfast)

olive oil spray
2 eggs
1 tsp olive oil
1 tbsp sliced onion
1 bunch of asparagus, cut into two inch portions
1 bunch of swiss chard, stems removed and chopped into two inch portions, leaves sliced
1 tsp red wine vinegar
1 tbsp basil, chopped
1 tbsp arugula, chopped
1 tbsp parsley, chopped
1 tbsp celery leaves, chopped

1) Heat tsp of olive oil over medium heat. When hot, onion. Sauté for 2 minutes.
2) Add asparagus and swiss chard stems. Sauté for 5 minutes. Add leaves and cook for 5 minutes.
3) When the vegetables are cooked, add the red wine vinegar.
4) Meanwhile, heat the olive oil spray on a non-stick pan over medium heat.
5) Fry eggs and keep yolk soft.
6) Plate the vegetables. Top with egg, cut the yolk open to act as a dressing. Top with chopped herbs.

A healthy weekday breakfast or weekend lunch!

Kale Frittata

On about Tuesday afternoon, on a weekly basis, I tend to start planning my meals for the weekend. Crazy? Maybe. Weird? Maybe. Organized? Always. If you know me, you know that planning is in my blood. I wake up planning the day, and go to bed planning the next day. It’s a little bit of a vicious cycle, but I always get stuff done! I always have to tell myself to enjoy the journey, and live in the present, but it’s a challenge for sure. One thing that does slow me down is a lazy brunch on a sunny Saturday morning. I made this kale frittata last weekend and it’s rusticity and nostalgia for Italy served in the copper pan was the perfect distraction from my to do list. Bonus? It was easy.



Kale Frittata
Serves 4

1 tbsp olive oil
2 garlic cloves, sliced
1 pinch red pepper flakes
1 bunch kale, de-stemmed, washed, and coarsely chopped
6 beaten eggs
2 tbsp parmesan
salt and pepper to taste

1. Heat up olive oil over medium heat with garlic and red pepper flakes.
2. Add the kale, and cover for 5 minutes.
3. Add eggs. As the bottom cooks, lift it up with a spatula and lean the pan so that the raw egg gets cooked.
4. Add parmesan and put under broil for about 2 minutes, before it starts to brown.
5. Salt and pepper to taste.

Here’s to day dreaming about food!

Blueberry Banana Muffins

This recipe is one of those ones that you can whip up at a moment’s notice on the weekend, and make a little extra for the week (unless you’re going on a juice cleanse, which by the way is ending at noon!) These muffins are moist, somewhat nutritious, and absolutely delicious. They’re perfect for a Sunday morning with some tea and a little butter, or to throw in your briefcase or backpack for a mid-morning snack at work/school.

banana blueberry muffins banana blueberry muffinsbanana blueberry muffins rosesThe last pic is of the beautiful bouquet I got for Valentine’s Day. Aren’t the colours gorgeous??

Banana Blueberry Muffins
makes 12

4 ripe bananas
1.5 C flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/4 tsp cinnamon
1/4 tsp nutmeg
1/4 C brown sugar
1 egg
75g butter
2 tsp vanilla
1/2 C frozen or fresh blueberries

1) Melt and cool butter.
2) Mash bananas in small bowl with sugar, egg, butter (cooled), vanilla.
3) Add flour, baking powder, baking soda, salt, and spices to a larger bowl.
4) Fold the dry ingredients into the banana mixture.
5) Add blueberries.
6) Add 1/4 C of mixture to each muffin cup.
7) Bake at 350F for about 30 mins.



Spinach Berry Smoothie

Spinach Berry SmoothieEveryone has their morning routine. While I consider myself a routine person, I seem to switch up my breakfast choices on a weekly basis. This week I’ve been stuck on smoothies as a delicious, refreshing, and energizing way to start the day and put off hunger until my mid-morning snack of an apple and tea. This is the recipe I’ve been using, but there are many ways that you can change it: add yogurt, use water instead of almond milk, use different fruit, add kale,  you name it!

What are some of your favourite smoothie recipes?

Happy friday!

PS –> I’m almost in FIRST PLACE –> vote here –>