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Salted Caramel Smoothie Bowl

December 11, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits
by Emma White


Say hello to your newest obsession: Salted caramel smoothie bowl.Save the recipe below to make all holiday season long!

For this smoothie, feel free to add vanilla protein powder, avocado for creaminess or adaptogens such as ashwagandha for stress relief or maca for increased energy levels.


1/2 cup almond milk
1 cup frozen cauliflower rice
1 frozen banana
1-2 dates (depending on your desired level of sweetness!)
1 tablespoon almond butter
Dash of sea salt
Dash of vanilla extract



Blend until thick and creamy, top with everything and anything your heart desires! I like to top mine with granola, banana slices and more almond butter!
Smoothies are super versatile in that you can include as many additional supplements to them as you’d like, such as protein powders, spices or adaptogens. They’re totally customizable and always sure to satisfy. .



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Emma White

Emma is a NH local that works full-time in the business world, part-time in the foodie world. Her passion for health and wellness began in college and blossomed this past year with the launch of her blog @eatingwith_em. It is her dream to one day work full time in the health and wellness field.





Avo Berry Smoothie Bowl

November 20, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits
by Gigi Kent

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What should you eat for breakfast? Everyone always says that, “breakfast is the most important meal of the day” and for me and my body – this is 100% true. Aside from the metabolic and nutritional benefits, I wanted to share my thoughts on the subject. 
There are people who wake up with no appetite, while others wake up with cravings, either on the savory side (like eggs and avo), or the sweet side (granola and smoothies). Preferences aside, it is so soo important to be intune with your body + what it is craving, and hopefully those are whole, healthy choices!
A breakfast high in protein and healthy fats, such as eggs and avo, generally does the trick for me, however, this morning I woke up absolutely craving a smoothie bowl. So. . . here’s what I came up with. . .


- ½ avocado
- ¾ cup frozen blueberries
- handful spinach
- 1 scoop vanilla protein powder
- approx. 1 ½ tsp maca powder
- cold filtered water (add as needed)
- optional: 1 soaked date (if you like your smoothie on the sweet-er side)



- Blend all ingredients, adding water as needed to meet desired thick(or thin)ness.
- Top with your fave healthy superfoods, fresh fruits, granola, nut butter - and ENJOY!



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gigi Kent

Gigi is a certified holistic health coach, foodie, and fitness enthusiast. She has always had a passion for leading a holistic lifestyle and believes that our bodies tell us exactly what it needs to stay in balance, and let us live up to our happiest and healthiest potentials! You can find her in the kitchen playing around with all things colorful and nutrient-rich, or hitting up a local yoga class, or simply enjoying a run in town – to keep up with all things 




Autumn Harvest Smoothie Bowl

September 18, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits
by Amie Linnehan

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I'm stoked to be bringing you a spiced up smoothie bowl full of anti-inflammatory properties, antioxidants, memory enhancers, blood sugar stabilizers and more. The leaves are starting to change and my Autumn Harvest bowl is perfect for these cool mornings.
All the flavors of fall in one bite, check out my Autumn Harvest smoothie bowl! 


1 cup almond milk with steeped chai
1 1/2 frozen banana
1 tbsp turmeric
1/2 tsp pumpkin spice
1/2 tsp vanilla
1/2 tbsp cinnamon
1/4 tsp. ginger



Blend for the base and pour over granola and apple chunks // top with pumpkin seeds, granola, honey, shredded coconut, and bee pollen // sliced apple for garnish




Amie Linnehan

Amie is an advocate for natural self-healing by means of food, promoting a plant based diet. A plant based life style has been proven to reverse chronic diseases, lower blood pressure, eliminate type 2 diabetes and carries so many other benefits. She has started a vegan account in hopes to show people that plant based meals can be easy, delicious, but most importantly medicine. Check it out! @plantbasedkillah "Let thy food be thy medicine and thy medicine be thy food." – Hippocrates





Turmeric Coconut Smoothie 

August 21, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits
by Danielle Rocco


 It is my pleasure to introduce the Turmeric Coconut Smoothie

Did you know: Turmeric helps fight the aging process, fights against cancer, heart disease and Alzheimer's, anti-inflammatory, supports brain function, antioxidant rich, and adds in weight lose. Coconut Oil helps prevent high blood pressure, improves digestion, increase energy, burn fat and protect bones. Bananas help improve moods, digestion and great source of fiber and potassium.


1 cup frozen pineapple

1 cup coconut milk

1⁄2 tsp group turmeric

1 frozen banana

1 tsp coconut oil



Blend all ingredients together to create a thick, cream & refreshing smoothie!




Danielle Rocco


As a former ballerina, current owner of NHA Gymnastics and TeamRoc, wife and mother of 6 living the healthiest life possible has always been a passion of Danielle Rocco. In the last 17 months she has broadened her traditional gymnastics business and added a health and wellness company TeamRoc to support family's in feeling their best. Not only does that mean fueling your body with the best nutritional fuel but fueling your mind and soul too. Creating a support system and culture she has helped individuals around the world start felling and living life in a way they only dreamed of.


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Fresh Smoothie Bowl

August 7, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits
by Jessica Monroe



Exeter just so happens to be my hometown and I love that Laney & Lu is now part of the community offering delicious plant-based meals! Their mission aligns with mine in that food is the gateway to health and happiness! A little bit more about me: I went to school at UNH earning my bachelors and masters degrees in nutritional sciences. I then went to URI to earn my doctorate, completed my dietetic internship, and I’ve been in private practice ever since! I started using Instagram (@thefreshdietitian) as a creative outlet to use my photography hobby and also to showcase that eating healthy can be easy and enjoyable!

The Fresh Smoothie Bowl is full of reFRESHing fruit (see what I did there?! 😉), antioxidants, and fiber


½ c. frozen strawberries
¾ c. frozen blueberries
½ c. frozen mango
½ c. frozen pineapple
½ c. non-sweetened almond milk
1 tbsp. granola
2 tbsp. almond butter
2 tsp. bee pollen



Blend frozen fruit (setting aside ¼ c. of frozen blueberries) and almond milk together and place into a bowl. Top with remaining frozen blueberries, almond butter, granola, and bee pollen. The next step is to eat and enjoy!



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Jessica Monroe

Jessica is a registered dietitian and has been advocating the benefits of eating fresh and local throughout her career! She knows that good nutrition is the core of living a happy, healthy life and is dedicated to helping clients reach their health goals. She currently teaches nutritional biochemistry at UNH and has recently opened her own private practice in Portsmouth, NH!


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Sweet Southern Peach Smoothie

July 24, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits
by Kaleigh Knapp



My favorite part about this smoothie is that it tastes just like Peach Cobbler! Nothing tastes more like Summer to me than a fresh cobbler. The best part about the smoothie version though? It’s a healthier swap to satisfy your sweet tooth! In my own Fitness Journey making these swaps have helped me maintain a healthy lifestyle without giving up the foods I love (though I do enjoy a piece of fresh cobbler every once in a while!)


• 8 ounces almond milk
• 1 cup frozen peaches
• ½ cup frozen banana
• ½ cup frozen strawberry
• 1 tablespoon almond butter
• 1 teaspoon cinnamon



Add all ingredients together and blend untill smoothe!




Kaleigh Knapp

There is nothing Kaleigh loves more than good food and good friends and as one of our Soul Servers she is able to enjoy both at Laney & Lu! When she’s not behind the counter you can find her sharing her passion for helping others create healthy lifestyles and anything related to the Carolina Tar Heels (if you came to the café during the NCAA Tournament, you know this one is true!). Follow along at @kaleigh_fitandfun to see her in action & tune in on Monday when she shares with us some southern flavors. 


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The Monkey Smoothie 

July 10, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits
by Stacey Welch-Andrade



I started cooking with my Easy Bake Oven, which grew into my first job, apprenticeships, college, and career. I love dark chocolate and peanut butter and chocolate chip cookiedough ice cream. I enjoy creating something out of nothing!


8oz almond milk
2 frozen bananas
1 TBSP honey
1 TBSP almond butter



Blend all ingredients in a blender until smooth! Enjoy!




Stacey Welch-Andrade

Stacey is a chef, wife of a chef, and mom to two little girls. She knew she wanted
to become a chef when she was a little girl playing with her Easy Bake Oven.
She and her family moved from Florida to New England in August 2015. She is
in the kitchen everyday creating new dishes for her family.





Chill Chaga Smoothie Bowl

June 10, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits
by Michelle Chase

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Chaga is a mushroom that has incredible immune-boosting ingredients and antioxidants. It grows on birch trees in cooler climates of the Northern Hemisphere, including right here in New Hampshire! (I love foraging chaga when I'm hiking in the #WhiteMountains.) Some of the heath benefits of this amazing mushroom include:

- Increases the production of immune cells for a super-strong immune stystem

- Reduces inflammation

- Improves diabetic health by lowering glucose levels in the blood

- Boosts energy and helps with endurance

- Helps kill bacterial and fungal cells that cause infection

....The flavor of chaga is mild, and I think it pairs wonderfully with our favorite spices cinnamon and ginger.


1 1/2 frozen banana
1/2 green apple
1/8 c carrots
1 tbs chaga powder
1/2 tsp cinnamon
1/4 tsp ginger
1 c almond milk



All ingredients are blended until think and smooth, poured into a bowl, and topped with fresh banana, almond butter drizzle, honey, and coconut flakes.




Michelle Chase

A long-time health & fitness junkie, there is nothing Michelle loves more than inspiring others to be the best versions of themselves, especially when it comes to eating healthier. She started her blog #TheEasyBeet last year as a way of sharing her creativity, recipes, and experiences with others. When she’s not at home concocting yummy vegan eats, you will probably find her at the yoga studio or outside exploring nature with friends.


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Triple Threat Smoothie Bowl

May 30, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits
by Liv Fitzgerald

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 Introducing the Triple Threat Smoothie Bowl- coffee, chocolate, and coconut! The idea first came to me while thinking about smoothies during my yoga class. The recipe is simple and sweet, the best way to make a smoothie!


4 oz. coconut milk
1 oz. cold brew coffee
1/2 cup banana
2 coffee cubes
1 tsp. raw cacao powder
2 tbsp. coconut flakes
1 tbsp. almond butter


Add all ingredients into a blender and blend until smoothie
Pour over a half scoop of granola
Top with coconut flakes, cacao nibs, and a half scoop of granola



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Liv Fitzgerald

Liv is a smoothie lover of all kinds. Her creation of the Triple Threat smoothie bowl was just one of her many ideas. When she isn't crafting smoothies, you can find her hiking in the mountains, in the yogi studio, or hard at work for nursing school! 

Her passions include advocating for animal rights, being in nature, nursing, eating and living well, yoga, and skiing!



Strawberry Rhubarb

May 15, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits
by Jodi Stone

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If rhubarb isn’t one of your perennial vegetables (you might want to plant some this year), your local farmer’s market and grocery stores carry some at this time of year.  Rhubarb is very tart but when combined with sweet strawberries and the natural sugar of the dates, you’ll think you’re drinking the classic New England strawberry rhubarb pie.  This smoothie is great at any time of day!  It is packed with fiber that keeps you feeling full for a longer period of time and aids in digestion.  The rhubarb, dates and strawberries combine to give you a great dose of vitamin C, vitamin K, potassium, manganese and magnesium.  Avocado and coconut milk are great sources of healthy, plant based, brain boosting fats.  Strawberries are chock full of antioxidants which help reduce inflammation, support heart health and aid in short term memory function.  Rain or shine, this smoothie is doing great things for your health!


1 cup of frozen strawberries
1 cup of frozen chopped rhubarb
¼ of an avocado
3 pitted dates
8 oz full fat coconut milk


Place ingredients into blender and blend until smooth.

Pour smoothie into a large cup & enjoy!



Jodi Stone

In her various roles in clinical settings, Jodi was continually baffled at the number of medications given to patients as an immediate fix for things that lifestyle, diet, or stress management modifications could address if the patient were educated and had a desire to harness their own healing powers .  This led her to pursue a holistic health certification from the Institute of Integrative Nutrition.

Jodi believes in the powers of whole food, nurturing self care, movement, living a life in balance, and mindfulness to fuel, protect, and heal the mind and body. She feels lucky to be able to share these powerful tools with her family, friends and clients.  

The smoothie is her secret weapon.  They are quick to make, fun to experiment with, easy to pack full of nutrients and there’s only one cup to clean!!





May 1, 2017     ///     vegan, nut free, gluten free     ///     Contributed to Blends With Benefits

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While I blend up new smoothies almost daily, this one is extra special because I created it as a way to celebrate the warmer weather and it combines the incredible flavors of several fruits into one drink! This delicious drink is full of antioxidants and potassium from the banana, vitamin C and fiber from the peaches, raspberries, and green apple, and healthy electrolytes from “nature’s gatorade,” coconut water. It’s also a perfect smoothie for kids or picky eaters, because of its burst of flavor and natural sweetness.

1 ripe banana, fresh or frozen, whichever you prefer
½ cup frozen raspberries
1 sliced green apple
1 cup frozen peaches
1 cup coconut water


Combine all ingredients in a blender, and blend until smooth. Top with a sprinkle of chia seeds or your favorite toppings if you would like, and enjoy!




Ally is a passionate 14-year-old on a mission to inspire others to get cooking and show them just how delicious healthy food can be!

Four years ago, she was inspired by several food blogs to share her own creative recipes and love of real food. In the future, Ally aspires to be a pediatrician with a focus on nutrition, in addition to growing her blog. Other than blending up smoothies, recipe testing, and cleaning up from all of her kitchen creations, you can find her swimming, playing volleyball, traveling, and having fun with family and friends!





April 17, 2017     ///     vegan, gluten free     ///     Contributed to Blends With Benefits

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This recipe is sure to become one of your favorite superfood packed smoothie bowls. This bowl was inspired by my intense love for matcha latte’s and when playing around in the kitchen one day I decided to experiment with a little in my smoothie which resulted in the creamiest goodness. The rest was history. This bowl is packed with natural antioxidants from the matcha, so many good fats from avocado, protein from the almond butter, and fiber from the greens & fruit! My number one goal when creating smoothies is to make sure i’ve got the 4 key ingredients: healthy fats, fiber, protein & greens! I also topped this smoothie with my fav accessory ingredients to add the perfect amount of crunch & sweetness to this bowl.

1 banana, frozen
3 strawberries, frozen
1 cup spinach
1/2 avocado, chopped
1 kiwi, chopped
2 dates, pitted and chopped
1 tablespoon almond butter
1/4 cup almond milk
1 teaspoon matcha powder

Suggested Toppings: non-sweetened coconut flake, sliced strawberries, chia seeds, sliced banana, local bee pollen, goji berries


Place all ingredients for the bowl into a blender, and blend until smooth. Decorate with your toppings of choice to taste. Enjoy!




Lauren is a wellness coach, meal prep chef & blogger of Blissfully Lively. 

Lauren is a huge lover of helping others on their wellness journey and motivating them to live their best lives through eating whole, moving daily and living blissfully. When Lauren’s not whipping up delicious eats for a client or getting her sweat on at the gym, you can find her basking in the sunshine & chillin’ out at the beach!





April 3, 2017     ///     vegan, nut free, gluten free     ///     Contributed to Blends With Benefits

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Smoothie bowls are the easiest way to get tons of nutrition into my body first thing in the morning. I use zucchini in my smoothie bowls, in place of banana, as I'm very sensitive to the glycemic load of bananas. The zucchini provides the same creamy smooth texture, but without the sweetness. ⠀

Blueberries and Purple Cabbage are both excellent sources of antioxidants. Chia seeds helps to thicken the smoothie bowl, and are also an excellent source of healthy fats, fiber, and antioxidants. ⠀

The fun part of creating a smoothie bowl is decorating it with a variety of toppings. I like to mix and match toppings for different flavor and texture combinations, depending upon my mood.⠀

1 cup frozen blueberries⠀
1 cup chopped zucchini⠀
1 cup chopped purple cabbage⠀
1/4 avocado⠀
1 tablespoon chia seeds⠀
1 teaspoon maca powder⠀
1/4 cup water


To the container of a high-speed blender, add the blueberries, zucchini, purple cabbage and avocado. Use the tamper to begin blending the ingredients together. Remove the lid and add the chia seeds, maca, and water. Let the mixture sit for 1-2 minutes to allow the chia seeds time to absorb liquid and gel. Blend until completely smooth.⠀

Pour into a bowl and decorate with toppings. Eat immediately!⠀




Jess is a Registered Dietitian, Recipe Developer, Culinary Nutrition Educator, wife and mom extraordinaire.

She lives in suburban Baltimore with her family and spends most of her time in the kitchen, where she creates healthful, nourishing, delicious and beautiful recipes. She believes in bio-individuality, that every person’s body is different, but regardless of food preferences and diet philosophy, that everyone should be eating more plants! If stranded on a desert island, all Jessica would need are some sweet potatoes and dark chocolate to keep her happy and well-fed! 





March 20, 2017     ///     vegan, gluten free     ///     Contributed for Blends with Benefits

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This bowl started out from my love of avocado mousse and I transformed it into a smoothie bowl. Raw chocolate (cacao) has incredible health benefits and is considered one of nature’s best superfoods. Not only does cacao pack a powerful antioxidant punch (it has nearly 20 times the content of blueberries!) but also helps to energize, balance appetite, and contribute to a mood boost (by increasing your brain’s serotonin levels).⠀

I mean who doesn’t want to feel satisfied, blissed out, and ready for the day?⠀

The avocado gives the yummy choco-mousse like component of the smoothie bowl, and is also a wonderful source of monounsaturated fats (the healthy fats)!⠀

Maca Powder is derived from the maca root which is found typically in the Andes mountains (in altitudes over 13,000 feet) and has been linked to aiding in hormone balance, stamina, fertility and mood. ⠀

Ready, set, blend!⠀

½ cup unsweetened almond milk⠀
1/4 ripe avocado⠀
1½ cup frozen banana⠀
1 tablespoon cacao powder⠀
2 pitted medjool dates⠀
½ tablespoon almond butter⠀
½ tablespoon coconut oil⠀
½ teaspoon maca powder⠀


Place ingredients into blender and blend until smooth.

Pour ingredients into bowl on it’s own or over ¼ cup of your favorite gluten free granola. Top with sliced bananas, coconut flakes, goji berries, and cacao nibs. Enjoy!!!⠀




Emmy is a mountain girl who was raised on a healthy dose of Adirondack air and “character building” hikes with her family. Her passion for wellness and holistic living compliments her career as a Physician Assistant in Functional Medicine, and her work as a Certified Holistic Health Coach for Emmy Katz Wellness. She gets excited about bluebird ski days, the perfect avocado, and a great yoga class. She believes in nourishing our bodies with movement, whole foods, and a good dose of self love.

When Emmy's not talking about medicine or healthy living, you can find me in the kitchen testing recipes, or seeking out the next adventure with her husband (who is always a good sport!) She who would rather fall asleep in a sleeping bag most nights, prefers dessert with every meal, and loves her friends and family deeply. ⠀