Erin Stanczyk | eat.move.rest.

healthy snack

Antioxidant Açaí Bowl: A Superfood Breakfast of Champions

Eat, Food + Nutrition, RecipesErin Stanczyk2 Comments

Açaí You, Baby!

Every time the hubby and I go on vacation somewhere, the first thing we do is seek out the nearest juice and smoothie bar. As much as I hate to leave my Vitamix behind, waking up every morning to a fresh, cold-pressed green juice and an Açaí Bowl more than satisfies--plus, it's nice to get a break from having to do it myself!

These super-tasty superfood bowls have taken smoothie shops and juiceries by storm, and for good reason--açaí (pronounced ah-sigh-ee) is chock full of vitamins, minerals, antioxidants, and phytonutrients. All that being said, you can bring vacation right to your kitchen with just a few simple ingredients!

Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL
Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL

The Basics

  • source + location

    • pronounced ah-sigh-ee, this superfruit comes from the dark purple berries of a tropical palm tree

    • indigenous to Central and South America; commonly harvested from the Amazonian rainforests of Brazil

  • contents + benefits

    • one of the most nutrient-dense foods on the planet; contains antioxidants, omega-3 fatty acids, amino acids, protein, fiber, and several micronutrients including resveratrol, calcium, magnesium, and iron

    • antioxidants improve overall health and attack disease-causing free radicals in the body, great for energy and focus, low-glycemic, low sugar and can help fight off weight gain and combat cravings, protein and fiber help to keep fuller longer

  • amount + uses

    • 1 tbsp powder or 1-2 frozen packs

    • mixed in with smoothies or "nice cream," this makes an antioxidant-packed tropical treat; beverages, and desserts

  • taste + fun facts

    • creamy and tart berry flavor with chocolate undertones

    • harvest and sales of the crop generates income for native communities and is a great alternative to deforestation and habitat destruction

For more info on Superfoods, check out:

 My Top 10 Superfoods

Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL
Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL

ORAC Value

Free radicals are caused by our exposure to environmental toxins and pollutants, like cigarette smoke, alcohol consumption, excessive sun exposure, smog, chemicals in household cleaners and personal care products--even stress can cause inflammation and oxidation to occur in the body. When we consume a diet rich in nutrient-dense foods like fruits and vegetables, we are getting a healthy dose of antioxidants, which neutralize free radicals. This process helps to fight off illness and disease, and combats premature aging. The ORAC (Oxygen Radical Absorbance Capacity) of a substance measures its antioxidant level, and subsequent free radical-fighting ability.

Açaí most definitely earns its place as a superfood, due to its super high ORAC score:

  • Banana: 795

  • Spinach: 1,687

  • Red Delicious Apple: 4,275

  • Wild Blueberries: 9,621

  • Açaí Berry: 102,700

Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL
Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL

Amp Up

Amp up your antioxidants with an Açaí Bowl and reap all of the health benefits that come along with it! No need break the bank at the local juicery to indulge in this sweet treat when you can make it right at home!

Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL
Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL
Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL

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Antioxidant Açaí Bowl

Açaí bowls are all the rage! Most juice bars and smoothie shops come fully equipped with an assortment of variations of these delectable superfood smoothie bowls. It's easier than ever to treat yourself anytime at home, with a few simple ingredients! Açaí is extremely high in anti-aging phytonutrients and disease-fighting antioxidants and will give you that extra oomph to get you through your day without the need for refined sugar and stimulants! Pure, simple, whole, and delicious!

raw vegan, gluten-free, refined-sugar-free, antioxidant-packed!

serves: 2 // time: 10 min

Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL

ingredients:

  • 2 cups frozen, ripe, freckled bananas

  • 1 cup frozen strawberries

  • 1 cup frozen blueberries

  • 1 cup frozen raspberries

  • 2 frozen, unsweetened açaí packs

  • 1 cup coconut water, almond milk, or water

  • 1 scoop raw vegan, vanilla SunWarrior protein powder (optional)

    • use discount code EatMoveRest for 20% off your purchase

Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL

method:

  1. Place all frozen ingredients into high-speed blender and top with liquid of choice.

  2. Blend until smooth and creamy.

  3. Pour into 2 bowls and top with fruit and other whole-food ingredients--some of my favorites are bananas, mangos, kiwis, strawberries, raspberries, blueberries, dried mulberries, and coconut flakes! Enjoy!

 

notes:

  • for an extra indulgent boost, try topping with other flavorful and nutritious ingredients like almond butter, cacao nibs, cinnamon, granola, hemp, chia, and ground flax

  • If using fresh young coconut water, check out the CocoJack to easily crack open your coconut! Use discount code EATMOVEREST for 10% off your purchase!

*nutrition:

  • macronutrients: 337 calories per serving // 68.9g carbs // 5.4g protein // 7g fat

  • micronutrients: 41% vitamin A // 123% vitamin C // 75% fiber // 19% folate // 15% iron // 12% calcium

*from cronometer.com

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Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL
Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL
Erin Stanczyk | Lifestyle Design | eat.move.rest. | SUPERFOOD ANTIOXIDANT AÇAÍ BOWL

As Seen On YouTube

Join me in the kitchen to watch me whip up an Antioxidant Açaí BowlBe sure to Subscribe to the EatMoveRest channel, hit the bell symbol to turn on Notifications to stay up-to-date on new videos, Like the video by giving it a thumbs up, show some love and leave us a Comment, and Share with family and friends!


Superfood, Super You!

Satisfy your sweet tooth while doing your body good with an antioxidant-rich Açaí Bowl--perfect for breakfast or lunch, pre- or post-workout!

Show some love! Be sure to take a snapshot of your smoothie bowl creation and tag me on Instagram by using the hashtag #EatMoveRest!

Designed For Your Lifestyle,

Erin

Erin Stanczyk

What I Eat In A Day: Raw 'Til 4 Style

Eat, Food + NutritionErin StanczykComment

So, What Exactly Can You & Can't You Eat?

A question that I often get asked is "So, what can you eat?" ...but a better question would be "What can't I eat?!" A vegan/plant-based lifestyle has changed my life in so many positive ways, and has opened me up to a world of abundance, and not just in relation brightly colored, living foods, but to a world of caring compassion, boundless energy, and an insatiable hunger to explore the world and experience life to the fullest...all because I choose to fuel my body with foods that love me back!

Erin Stanczyk | Lifestyle Design | eat.move.rest. | WHAT I EAT IN A DAY: RAW 'TIL 4 STYLE

The Breakdown

I eat a 100% whole foods, plant-based (or vegan) diet, consisting of an abundance of fresh fruits, vegetables, nuts, seeds, and whole grains as close to their natural state as possible. I eat a high volume of raw foods throughout the day, primarily in the form of sweet fruits and soft greens, with small amounts of fat-based fruits, nuts, and seeds, either whole, blended, juiced, or chopped into a salad. I am not dogmatic about eating only raw foods, nor am I concerned with counting calories, weighing my food, or documenting what I eat on a regular basis. I do consume a combination of some raw and cooked foods at dinnertime, especially in the colder months of the year.

More important than eating raw vs. cooked are:

  • eating more whole foods and eliminating processed foods (including added salt, sugar, and oil)

  • eating seasonally, for maximum freshness, nutrient content, availability, and reduced cost

I follow a high-carb, low-fat vegan diet, or 80/10/10 caloric nutrient ratio. At least 80% of my daily calories come from carbohydrates, 10% or less from protein, and 10% or less from fat. The beauty is that there is no need to measure macronutrient quantities, as this is generally the naturally-occurring ratio in most fruits and vegetables (with the exception of overt fats like avocado, nuts, and seeds).

My Diet, In A Nutshell

  • Check out my 3 Go-To, All-Time Favorite breakfast, lunch, and dinner recipe PDFs!

  • And, of course, a one-ingredient, oh-so-simple dessert (that you can eat for breakfast!): Nice Cream

* Click below to visit my new FAQ page for more! *

and be sure to check out my Recommended Reading + Resources there, as well!

 
 

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What I Eat In A Day

vegan / plant-based, gluten-free, raw 'til 4

I absolutely love Saturdays spent at home playing around in the kitchen! I eat a high-raw diet consisting of an abundance of fruits and veggies, and I feel fantastic! In the plant-based/vegan-enthusiast community, eating completely raw until dinnertime is called "Raw 'Til 4," which is what I personally feel the best on. Below is a run-through of a colorful day-in-the-life of what I eat, with links to accompanying blog and YouTube recipes if you want to try them out!

Breakfast

32 oz. Fresh H2O

I love starting every morning with a tall glass of water. After 8+ hours of fasting, the body's organs need a gentle wake-up. Fresh, filtered water (sometimes with a squeeze of lemon), is the best way to flush your system, energize your cells, and prep your body for the digestion of food.

Fresh-Squeezed Valencia O.J.

I've been loving all citrus fruits lately--1) because they're in season and taste incredible, and 2) because they're packed full of Vitamin C--a powerful antioxidant that gives your immune system a much-needed boost during cold and flu season; it also does wonders for collagen production, which slows the aging process. I love drinking fresh-squeezed orange juice (extra pulp intact), before moving on to solid foods because, again, it's a gentle ease into digestion and it's super-energizing, but doesn't spike your blood sugar when the pulp (fiber) is present.

I purchased a 40lb. case (100 count) of organic Valencia oranges from my local co-op, Open Harvest, here in Lincoln, NE and received a 15% discount for buying in bulk, so it was well worth it. I highly recommend picking your favorite seasonal fruit to give buying in bulk a try!

Mono Meal Blog Post // Mono Meal YouTube

Breakfast / Pre-Workout

Lean Green Protein Smoothie

Because it was a Saturday, I decided to go for a run, late-morning. I made my green smoothie as a more calorie-dense, follow-up to my fresh-squeezed orange juice to give me the fuel I needed for my workout. On most weekdays, I make this smoothie to take on-the-go as I'm headed to work, but it also makes a fantastic pre-workout smoothie because it's full of antioxidants, plenty of energizing carbohydrates, and a bit of protein, thanks to my favorite, SunWarrior raw vanilla Warrior Blend. My favorite fruits to blend into this green smoothie are green apple and pineapple, because they give it the perfect combination of tart and tropical sweetness! On top of that, pineapple (especially the core) is high in bromelain, which is great for reducing inflammation and speeding up muscle recovery.

Blog Recipe // YouTube Recipe

SunWarrior Protein (use code EatMoveRest for 20% off)

Snack

Mixed Berry Bowl

Berries are my jam--and they're another powerful source of antioxidants. I know they're expensive, but berries are for real my "guilty" pleasure! It's funny how your tastebuds truly do change, the cleaner you eat and the healthier you become! I always used to have a bag of Skittles buried in my purse, or Starbursts floating around in my backpack; my glove compartment always housed a half-melted, half-eaten bar of chocolate, and I always made sure to top off a dish of M&Ms on the kitchen counter. Now I think of berries as Nature's candy, and I, for one, think it's worth the extra money to satisfy your sweet tooth! If you're ever out-and-about and unarmed with something healthy, do what I do, and swing by the nearest supermarket and pick up a pack of raspberries, blueberries, strawberries, or blackberries, (or any fruit!) to hold you over until you can get in a healthy meal! I promise, it takes just as much time to go through the drive-thru--and you'll be getting a little exercise! 

Lunch

Raw Rainbow Fiesta Salad

I used to eat a 6-inch sub almost every day for lunch, but I'd always feel like I was still hungry afterwards. If you feel similar, it's for two reasons, 1) you're not eating as much volume as the human body was designed to hold, and 2) your cells simply aren't getting the amount of nutrients they require from fast foods that are just empty calories. A green smoothie is going to do wonders for your body, no doubt, but nothing can replace good ol' sliced and diced veggies and greens in a big bowl. I make a point to eat a heaping salad every day, whether it be for lunch or dinner. It is so important to chew your greens, because that is when the most nitrates are converted into nitrites, which are going to help improve your heart health and keep you stroke and heart attack-proof! Not to mention, all of the other vitamins, minerals, phytonutrients, water, and fiber that are going to feed your cells.

Blog Recipe // YouTube Recipe

Guacamole

I love to top my green salads with a dollop of heart-healthy avocado or guac in order to get my dose of Omega-3 fatty acids. Along with a squeeze of half a lemon mixed in, there is no need for oily, salty, sugary dressings!

Blog Recipe // YouTube Recipe

Snack

Navel + Cara Cara Oranges

While fresh-squeezed orange juice is good in the morning, I've also been enjoying a lot of peeled citrus fruits. Especially while in season in the winter, oranges are extremely juicy, sweet, and nutrient-dense. It's pretty amazing how Mother Nature provides us with different seasonal fruits and vegetables year round, to keep our tastebuds excited and our bodies well-nourished. There is no reason why you can't still be eating a high-raw diet in the winter, with the fabulous array of oranges, apples, and bananas!

Mono Meal Blog Post // Mono Meal YouTube

Dinner

Fiesta Super Bowl Salad

For dinner I included a scoop of my leftover Fiesta Super Bowl Salad, which made the perfect sweet, side dish alongside the main course. This sweet and salty recipe is high in protein and fiber, thanks to the black beans and corn.

YouTube Recipe

Brown Rice

Brown rice is superior to white rice in that it doesn't cause as much of a rise in blood sugar due to the hull being left intact--this also bodes well for digestion, thanks to the extra fiber. Brown rice is a fantastic, gluten-free, grain alternative to pastas and breads.

Steamed Broccoli

While leafy greens tend to be best when raw, some greens are healthiest when lightly steamed. Cruciferous veggies like broccoli are great at fighting cancer, and actually show an increase in nutrient-bioavailability when cooked until a dark green color is achieved.

Baked Sweet Potatoes

Sweet potatoes are extremely high in Vitamin A, which is great for the skin, and happen to be one of the cooked foods I simply can't live without! Many of us have been led to believe that carbohydrates are the enemy, however, it all depends on the kind of carbohydrates you're consuming. Refined carbs like white bread, white pasta, white flour, white sugar, donuts, and cake are nutrient-void and low in fiber. Unrefined carbs like fruits, veggies, and potatoes contain a powerhouse of nutrients and fiber--which keeps our cells nourished, our digestion in-check, and blood sugar stable. Carbohydrates like these are the body's preferred energy source over excess proteins and fats that take much more time, effort, and energy for the body to "sort through" and digest. I love to chop my sweet potatoes into cubes, bake them in a covered baking dish, and then top them with a touch of pink Himalayan salt, cracked pepper, and Vitamin B12-fortified nutritional yeast.

Recipe(s) Coming Soon

Late-Night Snack

Cacao Banana Nice Cream

I typically don't eat "dessert" after dinner, but because it was a late Saturday night, I treated myself to a small bowl of banana nice cream with antioxidant-rich cacao powder mixed in. Generally, you'll want to eat smoothies and whole fruits before a cooked meal, simply because transit time in the gut is quicker, and if you put fast-digesting fruit on top of slower-digesting cooked foods, then you could be in for stomach upset! If you're going to indulge in something sweet after dinner, give it a couple of hours, at least!

Blog Recipe // YouTube Recipe

Total Day's Calories: ~2400

* Note: The Cronometer app and Cronometer.com can be fantastic tools to help determine if you're getting enough of/too much of what your body needs. I like to plug in my meals from time-to-time to see how things are looking!

Follow me on Instagram @ErinStanczyk for more of what I Eat, as well as how I Move & Rest!

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As Seen On YouTube

For a more in-person experience, join me in the kitchen to watch as I whip up What I Eat In A Day on YouTube! Be sure to Subscribe to the EatMoveRest channel, hit the bell symbol to turn on Notifications to stay up-to-date on new videos, Like the video by giving it a thumbs up, leave a Comment, and Share with family and friends!


Abundance

A plant-based lifestyle is so freeing! Allow yourself to experience the beautiful variety of colorful fruits and veggies in abundance, and watch your entire relationship with food change for the better! What's even more exciting are the changes that you'll experience beyond the plate! Watch as your outlook on life begins to shift and your attitude towards others begins to 

I challenge you to make yourself a leafy green, rainbow salad every day for 7 days and experiment with one new fruit or vegetable the next time you go to the grocery store.

If you want to experience "a day in the life" in real life, Dusty and I will be hosting our first full-day, hands-on EatMoveRest Retreat this spring! Be sure to Join In by signing up for my monthly motivational In The Raw newsletter to the right, to stay up-to-date on all the latest news and posts on the EatMoveRest blog and YouTube channel! More info on the retreat coming to your inbox, soon!

Erin Stanczyk | Lifestyle Design | eat.move.rest. | WHAT I EAT IN A DAY: RAW 'TIL 4 STYLE

Designed For Your Lifestyle,

Erin 

Erin Stanczyk