Verve Bowls inspires to create nourishing, plant-based, and delicious açaí and pitaya bowls, smoothies, small bites, and much more! But what is our purpose for doing this? At Verve, we believe in the power of a healthy lifestyle that can be accessible and delicious to anyone. We believe in raw fruits and vegetables free of preservatives, artificial colors or flavorings. All whole foods, just as the earth intended for us to eat them. Also, community is at the core of everything we do, which is why we always promise endless smiles, contagious energy, and heavenly food and drinks. Verve is here for our customers, guaranteeing a unique, one of a kind experience every time you come in. What is your favorite bowl?
At Verve Bowls, our vision is to create an inclusive and positive environment, while providing nutritious and sustainable food and drinks. We strive to serve sustainably sourced ingredients that do not include artificial colors or flavors, as well as anything you cannot pronounce. Our vision today is the same as it has always been: Every single person that enters Verve Bowls leaves happy. Additionally, Verve focuses on the power of superfoods, and how they can both physically and mentally improve your health. With over fifteen different superfood options, and over twenty menu items to choose from, we can guarantee you will find something both delicious yet nutritious to power you through your day. For us, sustainability is not an overlooked idea, yet a very important one. Our concept is about our food and drinks, but it's also about our facilities, team, and practices, as well as the many decisions we make each day that strongly affect the world around us. We believe in finding a balance, which is how we are able to make quality, accessible food, while at the same time giving back to our community and environment.
An important question we get asked at Verve is why we choose to be a primarily vegan cafe, and why it is important for us to stay that way. First and foremost, the term vegan means to not consume, have, or eat any animal products. This includes not consuming any meat, fish, dairy products, or eggs. Verve thrives off of this sustainable, healthy, and cruelty free lifestyle to better the health of others, and to improve and protect the environment. The vegan lifestyle provides an exceptional amount of energy and vibrancy compared to many other diets on the planet, which has saved and reshaped so many people’s lives. Not only do we want to provide delicious and nutrient dense food, but we also want our food to make a positive change in our customers life, in a way that will make them feel better than they did before coming into Verve.
FOR YOUR HEALTH~
Vegan, also known as ‘plant-based’ diets are very rich in protein, iron, calcium, magnesium, and other many essential vitamins and minerals. There are amazing benefits that sprout from the vegan lifestyle including increased energy, and even better looking nails, skin and hair. The plant-based sources of these nutrients tend to be low in saturated fat, high in fiber and packed with antioxidants, omega-3 fatty acids, and zinc that help mitigate some of the modern world's biggest health issues like obesity, heart disease, diabetes and cancer. Research has linked plant-based diets with lower blood pressure and cholesterol, and lower rates of heart disease, type 2 diabetes and multiple types of cancer to any other diet on the planet. Isn’t it amazing that you can eat a delicious plant-based diet that supports excellent health, while helping and protecting the planet?
FOR THE ENVIRONMENT~
At Verve, protecting the environment and actively supporting sustainability is extremely important. Being a primarily vegan cafe is just one way we can make this happen. Lower quantities of crops and water are required to sustain a vegan lifestyle, resulting in a highly effective way to reduce our impact on the environment. While veganism is a sustainable option when helping to preserve the planet, eating a plant-based diet is also a more sustainable way of feeding the human family. Did you know that a vegan diet requires only one third of the land needed to support an animal-based diet? Not only does a vegan diet reduce the amount of resources and water used up for animal-based production, but it is the simplest way to take a stand against ineffective food systems all around the world which disproportionately affects the poorest people living on our planet. Just by eating one vegan meal, you can save 3,000 gallons of water, 16 pounds of grain, and over 200 animals lives.
WHAT IT MEANS TO ME~
First and foremost, my name is Hannah Feinsilber. I am fifteen years old, and I intern at Verve Bowls. I go to a big picture school called Gibson Ek High School located in Issaquah, Washington, and part of going to this school is participating in going to an internship every Tuesday and Thursday each week. When I first heard about Verve Bowls, I was so thrilled to learn that their love and compassion for healthy, plant-based, and sustainable food was their main focus, a main focus of mine as well. In the blink of an eye, I landed an internship with Verve, and from then on, it has been a roller coaster I have never wanted to end.
I have been vegan for about three years now, and am so happy I get to share my ideas and passions with Verve. I chose to go vegan in 2015 for the animals, environment, but most importantly, my health. Ever since I was five years old, I had eczema, which is a medical condition where skin in certain areas become very dry and irritated. I tried over twenty medications and none of them seemed to improve my skin for a long period of time. As I got older, the frustration I had towards this led me to do my own research on how I could possibly treat my own eczema. Long story short, studies showing that dairy was the number one reason to many skin problems caused me to experiment with excluding dairy from my diet for a small period of time. After a couple of days from excluding dairy, my skin had increasingly cleared up, and my eczema was almost completely gone. I was extremely thrilled that dairy could have been the problem all along, but I wanted to make sure that dairy was the real issue. After a couple days of not eating dairy, I decided to eat dairy again for one day, and that exact night I ate the dairy, most of my eczema came back again. Since that day, I have never eaten dairy again, and my skin has never been better.
Fast forward to a couple months later, I started to dive into nutrition more, and started to research the benefits of becoming a vegetarian. I was always curious about nutrition and always thought I ate a healthy diet, but I wanted to find out if what I was eating was actually healthy or intuitive with my body. After studying the health benefits of becoming a vegetarian, as well as the animal cruelty and economical resources you could save, I decided to give it a try, since I was never that into meat anyways, and it never gave me long lasting energy. After a couple weeks of not eating meat, my energy levels increased, and my nails, hair, and skin improved drastically. I felt more energized, satisfied, and alive throughout the day, instead of feeling tired and sluggish as I was sometimes feeling before.
Through eating this way, I also realized how cruel the animal industries were, and how abusive they are to innocent animals deserving of a free life. From watching documentaries and videos about slaughterhouses, I knew I was never going to eat meat again, and that I was going to stand up for the animals who didn't have a voice. Even though these videos were and still are very difficult to watch, I believe people need to know the truth. For example, every hour in the United States, 500,000 animals are killed just for their meat. I believe animals should be treated the same way humans or pets are treated, and not seen as food for human consumption. After a couple months of eating a diet consisting of no meat or dairy, I started researching the benefits of veganism. Being vegan meant I had to eliminate any animal products from my diet, so I would also be eliminating eggs in addition to the meat and dairy I was excluding. Through my own research from plant-based doctors and watching documentaries, I realized that a plant-based diet was the healthiest diet on the planet, and that this change to become vegan would not only improve my health, but also help the environment and save millions of animal’s lives.
Ever since turning vegan in 2015, I have never turned back, and have never felt more a vibrant and alive. Veganism has not only made me into a healthier person, both mentally and physically, but has transformed me into a more compassionate person with a deeper connection to the world around me. I believe that a plant-based diet can turn the world around, as well as heal and re-energize people in a way that is truly remarkable. My suggestion to you is to just try transforming your diet to a more plant-based one. If that means eating one vegan meal a day, or going vegan one day out of the week, do what works for you, and you will quickly start to feel the benefits. For example, skip meat, eggs and cheese one day a week with your family, and it would be the equivalent of taking your car off the road for seven weeks or reducing everyone’s daily showers by four minutes. Also, just by going vegan for one year, it saves 401,500 gallons of water, 10,950 square feet of forest, 14,600 pounds of grain, 7,300 pounds of water, and 365 animal lives. You may not think you can make a big impact or difference, but every person can immensely contribute to improving the environment and to saving the lives of millions of animals slaughtered and tortured every minute. To conclude, with over millions of accessible, abundant, and delicious plant-based options all over the world, there is no excuse not to try the vegan lifestyle out. Veganism is cheap, easy, extremely tasty, and will make you feel alive, energetic, and satisfied, without restricting your body of the energy it needs.
Eating more plant-based whole foods will also lower your blood pressure and cholesterol, lower rates of heart disease, type 2 diabetes and multiple types of cancer compared to any other type of diet on the planet. It is not about valuing animals more highly than humans or replacing compassion for people with other beings, but rather expanding the protection from cruelty granted to people to embrace other animals. It is about trying to live as far as it is possible without causing harm to the planet or other living creatures. Veganism has changed my life, and I can’t help but wonder if it will do the same for you.
WHAT'S SO "SUPER" ABOUT SUPERFOODS?
"Superfood", a recent well known word that has made its way into the mainstream English language, is defined as a “nutrient-rich food considered to be especially beneficial for health and well-being.” Some superfoods include kale, spinach, spirulina, blueberries, acai berries, quinoa, almonds, hemp seeds, avocado, etc…” Superfoods therefore provide nutrients in the most natural, unprocessed way which is very close to the human body so we can easily take the nutrients for our own needs. They’re also all packed with protein, vitamins, minerals, antioxidants, essential polysaccharides, enzymes and essential fatty acids. They provide nutrients important for one’s skin, hair, nails and brain, have a positive impact on the digestive system, nervous system, blood system and most importantly immune system. They also help with detoxification and acid-base balance of body. Or easily said, they’re pretty super. Including superfoods in your diet will not only make you feel better, but will give you more energy to power you through your day. Let's break down the benefits of a few common and accessible superfoods and how you can include them into your diet.
This vibrant fruit may be small, but each serving packs a serious punch when it comes to nutrition. Blueberries are often overlooked and overshadowed by more exotic types of berries, but blueberries still remain one of the most nutritious, antioxidant-rich types of fruit in the world and have been shown to do everything from enhancing brain health to keeping your heart strong. Also, new research has shown that blueberries may improve attention and cognitive functions. For example, after performing a double-blind study, it was found that people who consumed blueberry powder performed significantly better on multiple tests than people that did not eat the powder. Also, a study in 2012 of 93,000 women found that participants who ate three or more portions of blueberries a week had a 32% lower risk of a heart attack compared with those who ate blueberries once a month or less. Blueberries are delicious berries that can be added to anything for a nutrient-dense kick. Try adding blueberries to your cereal, oatmeal, smoothies, salads, or right out of the package for a quick and tasty snack or dessert.
Spirulina is a natural “algae” (cyanobacteria) powder that is incredibly high in protein, amino acids, complex minerals and a good source of antioxidants, B-vitamins and other nutrients. When harvested correctly, it is one of the most potent nutrient sources available. It is largely made up of protein and essential amino acids, and is typically recommended to vegetarians and vegans due to its high natural iron content. The high concentration of protein and iron also makes it ideal during pregnancy, after surgery, or anytime the immune system needs a boost. The concentration of protein and vitamins in spirulina has led many to classify it as the “most nutrient dense food on the planet.” Spirulina is very high in vitamin B1, also called Thiamin, this vitamin is necessary for the digestion of fats and proteins. It is often taken for increased energy, eye health, brain function and for improving nerve functioning. To add on, if you have low calcium levels, and are looking for a way to incorporate more plant-based derived calcium sources, spirulina is a great choice for it has over 26 times the amount of calcium in milk. In just one tablespoon of spirulina, it contains vitamins B-1(thiamine), B-2 (riboflavin), B-3(nicotinamide), B-6 (pyridoxine), B-9 (folic acid), vitamin C, vitamin D, vitamin A and vitamin E. It is also a source of potassium, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, natural sodium and zinc. Try adding spirulina into your smoothies, baked treats, energy balls, oatmeal, juices, or just mixed in with some water or your favorite juice.
When it comes to trendy foods, nothing beats the good old avocado. Even though this fruit is incredibly nutritious, and is also known as one of the world's top five superfoods, and is extremely delicious. Whether you are spreading it on toast, tossing it into a smoothie, chopping it up for a salad, or just eating it directly out of the peel, this underrated superfood is very versatile, and will give your body some amazing benefits. First, avocado’s are loaded with healthy monounsaturated fats called oleic acid, which has been shown to reduce inflammation, lower cholesterol, and protect against various cancers. They’re also loaded with nutrients like vitamins K and C, and even have more potassium than a banana. Long story short, you need more avocados in your life. But if you needed more convincing, check out these five ways avocados are incredibly amazing for your health.
1. An entire avocado contains 10 grams of fiber which is amazing for your digestive system, and can also lower blood sugar, cut down bad cholesterol, and may even prevent colon cancer. Ounce for ounce, avocado’s top the charts among all fruits for folate, potassium, vitamin E and magnesium as well.
Skin, Hair, and Nails:
2. Avocado is super hydrating and packed with nutrients like vitamin E, protein, and magnesium, to leave your skin and hair at their best.
3. Avocados lower low-density lipoprotein (or LDL) cholesterol, aka "bad" cholesterol, while raising high-density lipoprotein (HDL) cholesterol, aka the good stuff, which is great for your heart, and protecting yourself from heart disease.
4. One small avocado contains-
53% Vitamin K, 41% Folate, 33% Vitamin C, 28% Pantothenic Acid, 28% Potassium, 26% Vitamin B6, 21% Vitamin E, 19% Copper, making it one of the most nutrient dense foods in the world.
Improves Nutrient Absorption:
5. When it comes to vitamins, minerals and other nutrients, it doesn’t matter how much we eat. It really doesn’t! What matters is how much we absorb. Some nutrients are fat soluble, meaning they need to be combined with fat in order for our bodies to assimilate them. Examples of fat-soluble nutrients include Vitamin A, Vitamin D, Vitamin E and Vitamin K, along with certain antioxidants. Adding half an avocado to a salad of spinach, lettuce and carrots saw participants absorb the antioxidants alpha-carotene 8.3 times, beta-carotene 13.6 times and lutein 4.3 times better than those who ate the salad without avocado.
To conclude, try adding avocado into your diet more frequently, either by blending it into a smoothie, spreading it in place of mayo on a sandwich, making guacamole out of it, or by chopping it up to toss into salads, the possibilities are truly endless!
Almonds have been prized since ancient times as one of humankind’s most beloved nuts. They were popular in the diets of ancient Egyptians and Indian populations. Ancient Indian Ayurvedic practitioners even believed that almonds were capable of increasing brain capacity, intellectual ability and longevity, and this has now scientifically been proven to be true. Today, the positive benefits of almonds have been praised all around the world, as this tiny nut has been incorporated in many different ways. For example, as the base ingredient in almond butter, almond milk, almond flour, or eaten raw as a healthy snack. Cholesterol reduction is the most celebrated health benefit of almonds, but there are many other vital health benefits of almonds nutrition. Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain filling fiber, unique and protective phytosterol antioxidants as well as plant protein. Also, just ¼ cup of almonds nutrition wise provides about:
6 grams of protein
5 grams fiber
7 grams of carbohydrates
4 grams of sugar
16 milligrams vitamin E (61 percent DV)
0.4 milligrams riboflavin (44 percent DV)
0.8 milligrams manganese (44 percent DV)
97 milligrams magnesium (36 percent DV)
172 milligrams phosphorus (29 percent DV)
96 milligrams calcium (9.5 percent DV)
33 milligrams iron (4 percent DV)
Additionally, almonds can help to prevent heart disease and heart attacks as well as to help prevent damage from forming within artery walls and protect against dangerous plaque buildup. Almonds nutrition benefits also make them a great food to support healthy cholesterol and blood pressure levels, in addition to fighting weight gain and obesity — three of the biggest risk factors associated with heart attacks and stroke. As well as supporting healthy brain functions, maintaining healthy skin, hair, and nails, controlling blood sugar levels to prevent diabetes, and increasing nutrient absorption, almonds should definitely be included in your daily diet for optimal health. Enjoy almonds on top of oatmeal, as almond butter on toast, in salads, soups, cereal, blended into a smoothie, or try roasting them with your favorite sweet or salty spices as a nutritious and filling snack.
These tiny seeds are extremely super, and are jammed packed with nutrients to fuel your body with the essential energy it needs. These seeds definitely supersede in terms of nutrition. Hemp seeds are filled with essential fatty acids and protein. And don’t forget about the vitamins and minerals, too — hemp seeds are a great source of magnesium, zinc, and iron, and also offers some potassium phosphorus, and calcium, which are all necessary for normal body function and development. Hemp seeds also contain both GLA (gamma linolenic acid) and CLA (conjugated linoleic acid). GLA is a fatty acid that has anti-inflammatory properties. CLA is a building block of cell membranes. Hemp seeds also offer more protein than flax or chia, and more omega 3’s than a piece of salmon. They also offer a naturally balanced 1:3 ratio of Omega-3 and Omega-6 Essential Fatty Acids (EFAs) which are are responsible for strengthening your immune system. Additionally, there are 8 amino acids the human body cannot make and 2 more the body cannot make in sufficient quantity. Hemp seeds offer all these essential amino acids in its seed in addition to offering 17g of fiber per serving. Long story short, hemp seeds are incredibly nutritious as well as delicious, and you can incorporate them in your diet in a variety of ways. For example, add them to your oatmeal, cereal, salads, toast, smoothies, or blended into a creamy sauce. Also, just like you can blend almonds and water to make almond milk, you can do the same with hemp seeds to create hemp seed milk, which you can use as an alternative to dairy milk in drinks and recipes. Hemp seeds are cheap, nutritious, delicious, and so versatile, so it would be a crime to not include them in your diet!
In conclusion, all different types of superfoods can give your diet a healthy boost, while reducing your risk of heart disease, cancer, memory loss, and other world-wide health problems. These foods pack a big nutritional punch. They’re strong sources of vitamins, minerals, fiber, and other nutrients. They’re often high in phytonutrients and antioxidants too, which may help prevent cancer and other chronic illnesses. Indulge your palate and expand your diet to include superfoods in your daily menu. Comment below what your favorite superfood is, and how you incorporate it into your daily diet!
STRAWBERRY "NICECREAM" WITH CHOCOLATE "RAWNOLA"~
This recipe of creamy and sweet strawberry "nicecream," topped with rich, chewy chocolate "rawnola" will for sure win over your heart! Sometimes the simplest things in life are the best.
First, the strawberry "nicecream," as I like to call it only consists of 2 ingredients. Just strawberries and bananas! That's it! This ice-cream is filled with hundreds of amazing nutrients to power your brain and body through the day, as well as make your tastebuds dance. It is dairy free, gluten free, soy free, nut free, and vegan! Do you have a sweet tooth? If you do or do not, this nicecream will for sure satisfy your cravings, and give you plenty of energy. Especially as it is getting warmer outside, this healthy treat is perfect for the summer, or any time of the year! Most ice cream recipes require time in an ice cream maker or in the freezer, but not this one. This ice-cream just requires a high speed blender or food processor, and just 2 ingredients, frozen bananas and strawberries! In just 10 minutes you’ll have yourself a bowl of delicious nicecream! Not only is this ice-cream incredibly delicious, it is also equally nutritious. For example, bananas are loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy. Also, strawberries contain a wide range of antioxidants and minerals, and also help boost the immune system and protect the nervous system in our bodies. It would be a crime to not blend these two fruits up into a thick, creamy, and sweet ice-cream!
Now onto the chocolate "rawnola." So you don't get frightened, IT IS AMAZING. This rawnola was inspired by Loni Jane, who came up with the concept of a raw granola you do not have to cook or bake. So if you are a busy person, or just plain lazy, this recipe is for you! This chocolate rawnola is only 4 ingredients, and is sweet, chewy, and tastes like cookie dough. But wait... it is HEALTHY for you! Cookie dough that is healthy for you? A dream come true! This rawnola comes together in 5 minutes, and is very versatile. You can roll it into balls or eat it as a snack right out of the jar, but my favorite is over a smoothie bowl, oatmeal, banana ice cream, or as a cereal with some fruit and non-dairy milk. Storing the rawnola in the fridge or freezer is highly recommended as it become firmer, making it taste more like cookie dough. This no-bake granola is nutritious, delicious, and will soon become one of your favorite recipes. Putting this chocolate rawnola on top of the strawberry nicecream is a match made in heaven, and will make you feel like you are eating a dessert, accept it is 100% nutritious for you! Trust me, you will thank me later. Now on to the recipes!
Total Time: 10 minutes
- 4 ripe bananas, cut into chunks and frozen for at least 8 hours
- 2 cups ripe, frozen strawberries
- Optional~ 1 tsp vanilla extract or powder, 1-2 tbsp maple syrup, 1/4 cup plant-based milk
1. Allow bananas and strawberries to defrost for 5-10 minutes before blending or processing
2. Place all ingredients in a high-powered blender or food processor. Blend/process until thick and smooth, stopping to scrape down the sides or adding optional plant-based milk as needed
3. Serve immediately, or store in freezer for at most an hour
Total Time: 5 minutes
- 1 cup rolled oats
- 1 cup pitted dates or about 10-12 pitted medjool dates (juicier the better)
- 1 tbsp cacao powder
- 1-2 tbsp pure maple syrup
- Optional~ (1 tsp vanilla extract or powder, pinch of sea salt, 1/4 cup of nuts or seeds of choice)
*Ingredients may vary and you many need more dates or more oats depending on how chewy your dates are or the texture of your oats.
Using a food processor or blender, blend oats and cacao powder until slightly fine, but not a flour.
Add dates and blend on low or pulse until desired consistency
When combined well, slowly drizzle a small amount of maple syrup while pulsing
Store in an air-tight jar or container in the fridge for up to 2 weeks (if it lasts that long!)