Erin Stanczyk | eat.move.rest.

tropical

Three Raw Vegan 3-Ingredient Salad Dressings

Eat, Recipes, Food + NutritionErin Stanczyk6 Comments

A Taste of the Tropics

Nicer weather is right around the corner, and whether you're lucky enough to be going on a spring break vacation somewhere beach-y and warm, or not, these 3 salad dressings will get you in the mood! 

Some of the most common questions I get are,

What kind of dressing do you put on your salads?
How can I make my salads more interesting and enjoyable?

If you know me, then you know I love raw foods and I love color--and the two just so happen to go hand-in-hand!

Erin Stanczyk | Lifestyle Design | eat.move.rest. | THREE RAW VEGAN 3-INGREDIENT SALAD DRESSINGS

SOS: Raw Foods To The Rescue

Store-bought dressings are typically loaded with SOS--salt, oil, and sugar--all of which can lead to inflammation, weight gain, high blood sugar, and more. All that you really need to add a burst of flavor, healthy fats, and color to your salad are a few raw foods you might already have at home!

Erin Stanczyk | Lifestyle Design | eat.move.rest. | THREE RAW VEGAN 3-INGREDIENT SALAD DRESSINGS

EatMoveRest

Three Tropical 3-Ingredient Salad Dressings

Raw fruits, veggies, nuts, and seeds are living foods--because they are unprocessed and have not been exposed to heat, they retain all of their beneficial enzymes and nutrients, meaning more bang for your buck, and better overall health! These 3 raw dressings are bold, bright, delicious, and nutritious; try them drizzled on your favorite leafy greens, as a dip with fruits and/or veggies, or as a sauce on your dinnertime meal.

raw vegan, gluten-free, tropical, vibrant & delicious

Erin Stanczyk | Lifestyle Design | eat.move.rest. | THREE RAW VEGAN 3-INGREDIENT SALAD DRESSINGS
Erin Stanczyk | Lifestyle Design | eat.move.rest. | THREE RAW VEGAN 3-INGREDIENT SALAD DRESSINGS

Tropical Mango Hemp

This dressing is sweet, creamy, and smooth, and is full of omega-3 fatty acids, vitamins A & C, and protein! I enjoy using this dressing on my Mexican-inspired Rainbow Fiesta Salad, and it also serves well as a fruit dip or a pudding, all by itself!

ingredients:

  • 1 ripe, juicy mango (or 1.5c frozen, thawed)
  • juice of 1.5 limes
  • 2 tbsp hemp seeds

method:

  • Pour all ingredients into a blender and blend until smooth.
Erin Stanczyk | Lifestyle Design | eat.move.rest. | THREE RAW VEGAN 3-INGREDIENT SALAD DRESSINGS

Hot Pink Lemon Tahini

If you're craving a tangy, salty-flavored dressing, this one is my go-to! Tahini and lemon whipped together, create a thick and smooth dressing for a more savory salad, and a touch of pitaya (dragon fruit) powder adds the perfect pop of tropical color. This dressing is amazing atop a Mediterranean-inspired salad, and also goes great on top of baked potatoes or sweet potatoes.

ingredients:

  • 2tbsp raw tahini
  • juice of 1 lemon
  • 1 tsp pitaya powder (or small chunk of red beet or beet root powder--for color)

method:

  • Place all ingredients into a dish and whisk until smooth. Add a touch of water if dressing becomes too thick for your liking. If using raw beet, use a blender instead of whipping.
Erin Stanczyk | Lifestyle Design | eat.move.rest. | THREE RAW VEGAN 3-INGREDIENT SALAD DRESSINGS

Sunny Pineapple Carrot Ginger

This dressing is another bold bright, that's zesty, sweet, and slightly spicy, with a touch of texture. Ginger and pineapple are fantastic at fighting inflammation, and this recipes also boasts a healthy does of vitamins A & C.  I enjoy eating this one on an Asian-inspired salad, or by itself--almost like an applesauce, or fruit pureé! Because this one is fat-free, you may opt to include a nut or seed like slivered almonds or walnuts to your salad!

ingredients:

  • 2 carrots, peeled and chopped
  • 1/2c pineapple, chopped
  • 1tsp ginger root, minced

method:

  • Pour all ingredients into a high-speed blender and blend until smooth.
Erin Stanczyk | Lifestyle Design | eat.move.rest. | THREE RAW VEGAN 3-INGREDIENT SALAD DRESSINGS
EatMoveRest

As Seen On YouTube

Join in on the EatMoveRest YouTube channel to watch as I whip up these bold, bright dressings and share a kale snack with Beau! Be sure to Subscribe and join the EatMoveRest fam, give us a Thumbs Up, leave us some love in the Comments below, and Share with friends and family!

Erin Stanczyk | Lifestyle Design | eat.move.rest. | THREE RAW VEGAN 3-INGREDIENT SALAD DRESSINGS

A Healthy Dose Of Sunshine

I don't know where you're at, but here in Nebraska we've had a long, cold winter with plenty of snow. If you're feeling a little blue, these dressings should brighten your bowl, spice up your salads, and bring some sunshine into your life! 

I'm looking forward to bringing you more colorfully delicious recipes soon, but until next time, EatMoveRest Your Best!

Erin Stanczyk | Lifestyle Design | eat.move.rest. | THREE RAW VEGAN 3-INGREDIENT SALAD DRESSINGS

Designed For Your Lifestyle,

Erin

Erin Stanczyk

Antioxidant Açaí Bowl: A Superfood Breakfast of Champions

Eat, Food + Nutrition, RecipesErin StanczykComment

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