Homemade Açaí Bowls: Join the Craze!

There are so many healthy meals and snacks we like to make, but our homemade açaí bowls might be our favorite! We initially got hooked on açaí when we ate our first açaí bowl at Haleiwa Bowls on the North Shore of Oahu. If you’ve never tried açaí before, the taste reminds us of a mix between blueberry, cranberry and pomegranate with a hint of tartness to it.

Fun Fact: Harvesting açaí berries are no easy task. Massive açaí palm trees can grow over 60 feet, making the task of retrieving these fruit difficult and potentially dangerous.

Açaí berries are native to Central and South America, pre-dominantly in Brazil. These berries are considered a “superfood” because of its abundance of health and nutritional benefits. In comparison to other fruits, açaí berries are relatively low in fat and sugars. Açaí also contains anthocyanins that give the berries and their deep purple appearance and act as an antioxidant in the body. Antioxidants play a vital role in neutralizing free radicals that damage cells and can lead to a number of systemic conditions such as diabetes, cancer, heart disease, etc. For comparison, açaí berries contain three times the amount of antioxidants compared to blueberries. Additionally a high amount of fatty acids such as Omega-3s and Omega-6s can be found in these berries. Omega-3s can help to lower cholesterol and your risk of heart disease.

Nutritional breakdown:

Açaí portion only (Serves 2) – Calories: 240, Carbs: 20g, Fats: 0g, Proteins: 2g
*Additional calories should be considered based on toppings added

Ingredients:

2 packets of Sambazon Acai
0.5 cup Kirkland Unsweetened Vanilla Almond Milk
0.5 cup 100% apple juice
A handful of frozen mixed berries
1 frozen banana

Topping options:

Fresh cut fruit
Peanut butter
Almond butter
Honey
Maple syrup
Coconut flakes
Hemp seeds
Chia seeds
Granola

Steps:

1) Run the frozen acai packets under warm water for a couple of seconds
2) Add all ingredients to a food processor and pulse
3) Add more almond milk or apple juice to get the desired texture
4) Add toppings and enjoy!

Notes:

A food processor is necessary for this making this açaí bowl. In my experience, even a good blender can’t produce the desired consistency.

We hope you’re able to join the açaí craze and add your favorite toppings to the mix! Let us know some of your favorite açaí places or tag us in your homemade açaí bowls!

Disclaimer: We are not nutritionists. All of our information is based on experience, working with personal trainers, research and background knowledge from our education in the health field. Make sure to work with a nutritionist when deciding what foods and nutrients are best for your goals and overall health.

-Colin & Lisa

Date Night

We have been making these bite sized snacks made with dates, apricots, oats, cocoa powder, peanut butter, coconut flakes and maple syrup for quite a while as a quick and easy snack to provide ample nutrients and bring with you if you’re on the go!

Dates have an abundance of nutritional benefits due to the number of nutrients and vitamins they contain. Dates are high in dietary fiber which are beneficial for your digestive health (especially if you’re prone to constipation – no one wants that) and assist in controlling blood sugar levels. They also contain vitamin A (maintains healthy skin and mucous membranes) and vitamin K (blood coagulant that helps metabolize bones). Dates contain pigments called carotenoids such as lutein and zeaxanthin that play a role in the health of the retinal tissue in your eyes. I always recommend patients to include these carotenoids in their diet when they have a strong family history or are already diagnosed with Age-Related Macular Degeneration (AMD).

Fun fact: Certain studies have shown that dates may promote natural labor when consumed during the last few weeks of pregnancy. The theory is that compounds in dates mimic oxytocin, a hormone that causes labor contractions during childbirth. More studies are needed on the affects of dates and childbirth, but may be worth a shot if you’re past your due date.

Apricots are another fruit that have health benefits. They are high in dietary fiber, vitamin A and C along with antioxidants.

Oats are something we eat quite often, whether it’s in oatmeal or sprinkled on some greek yogurt (providing a variety of textures). Oats are a great source of fiber, similar to that of dates. Compared to other grains, oats contain more soluble fiber, leading to slower digestion and suppression of appetite (keeps you fuller, longer)! Most of the fiber in oats are called beta-glucans. Beta-glucans are unique in that they have been found to lower cholesterol, reducing your risk of heart disease (the leading cause of death worldwide). With type 2 diabetes being on the rise, oats have been studied to see if their beta-glucans can assist in lowering blood sugar levels. More studies need to be done, but the results have been overall promising. This would be a great natural way to assist diabetics with their nutrition and controlling their blood sugar levels. If you’re looking for a source of protein, oats are also your friend.

Fun fact: Oats are naturally gluten-free. However, if you have celiacs or a gluten sensitivity, make sure the oats are labeled “pure” or “gluten-free” due to possible contamination with other wheats.

Nutritional Breakdown (Approximate)
Makes ~ 15 balls
Per ball – Calories: 57, Carbs: 13g, Fats: 2g, Proteins: 2.5g

Ingredients:
10 pitted dates
10 apricots (Sunsweet Mediterranean brand, okay to substitute)
1/2 cup of oats
1 tbsp cocoa powder
2 tbsp peanut butter
1 tbsp maple syrup
unsweetened coconut flakes

Recipe:
1) Put dates, apricots, oats, cocoa powder and peanut butter in food processor until all ingredients blend together
2) Add maple syrup and run food processor again
3) Scoop out mixture and roll in coconut flakes
4) Refrigerate and enjoy!
5) Store in air tight container in fridge if you keeping for later

Side notes:
– Adjust ingredients to your liking
– Possible substitutes:

  • Almond butter/cashew butter in place of peanut butter
  • Honey instead of maple syrup
  • Cocoa powder in place of cinnamon
  • Oats in place of coconut flakes