Oatmeal Almond Protein Smoothie

Oatmeal Almond Protein Smoothie

Yield: 1 serving

Ingredients

  • 5 ice cubes
  • Up to 8-10 ounces unsweetened almond milk or cold filtered water
  • 
½ cup quick cook oatmeal (Bobs Redmill is a good brand)
  • 2 scoops Arbonne or other high quality protein powder (chocolate or vanilla)
  • 5-8 oz fresh spinach stems and all
  • 1/2 cup blueberries, frozen
  • 2 Tablespoons Cacao powder
  • Handful parsley
  • 1/2 small banana (optional)

Instructions

  1. Begin by placing ice & almond milk or water, oatmeal and protein powder in a high powered blender. (I recommend Vita-mix 5200)
  2. Blend 30 secs.
  3. Add all remaining ingredients and blend on high until smooth.
Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 918Total Fat: 35gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 27gCholesterol: 5mgSodium: 1018mgCarbohydrates: 101gFiber: 42gSugar: 21gProtein: 77g

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I am in love with summer fruits this year! Figs are always delish, as well are mangos, but I have to be honest, cantaloupe has never been a chart topper with me. I get bored with it very quickly and after a short while the taste doesn’t float my boat. This summer however, that has changed. Oh baby, have I got a recipe for you.

This cantaloupe, mango and spinach smoothie with sprinkles of cinnamon is amazing. I am not sure why I never thought of this combination before. I am happy that I have finally found the perfect recipe. I love finding a good recipe and making it my own.

Before I trail off, I want to give a big delicious shout out to the origin of this recipe: incredible smoothies.com

Now on to the yumm!

Cantaloupe, Mango and Spinach Smoothie with Figs and Cinnamon

Cantaloupe, Mango and Spinach Smoothie with Figs and Cinnamon

Yield: 3

Ingredients

  • 2 cups cantaloupe, seeded, cubed
  • 3 fresh figs (I recommend using fresh organic figs in this recipe.)
  • The Juice of 1 freshly squeezed lime
  • 4 cups fresh organic baby spinach
  • 1 mango, peeled and pitted
  • 1 teaspoon ground cinnamon
  • 1 pinch of nutmeg (try freshly grating a bit straight from the nut-awesomeness!)
  • 
6-8 ounces filtered water (Add less or more as needed to get the consistency you wish)

Instructions

  1. Start by adding the liquid to your blender (I use a Vitamix), followed by the soft fruit.
  2. Add the greens to your blender last.
  3. Blend on high for 30 seconds or until the smoothie is creamy.

Notes

If fresh figs are not available, you can soak 2 dried figs by placing them in the blender first with the water and allowing them to sit for 15 mins or so. Dried figs tend to be sweeter, so you do not need 3 or it’ll be sugar overkill, and that you don't need in this smoothie! Save that sugar fix for another time.

Nutrition Information:
Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 202Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 118mgCarbohydrates: 50gFiber: 6gSugar: 42gProtein: 4g

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Use this smoothie as part of your workout power food

It is a meal-replacement smoothie and not a snack

 

Cantaloupe provides an excellent source of antioxidants, like vitamin C and vitamin A (in the form of carotenoids). They also contain important nutrients like potassium, folate, copper, B vitamins, vitamin K, magnesium, and fiber. Learn 4 reasons to eat them from Dr. Mercola

Figs, fresh or dried, figs are a significant source of both types of dietary fiber. Their soluble fiber contributes to satiety and promotes healthy blood sugar and cholesterol levels, while their insoluble fiber supports efficient digestion and bowel regularity. The potassium in figs helps keep fluids and minerals balanced in and around cells and throughout your body, which is essential to normal nerve, muscle and heart function. Figs are an excellent source of readily available energy, since most of their calories come from simple sugars. These sugars are naturally occurring, however, and the soluble fiber they come packaged with helps slow the rate at which they’re released into your bloodstream.

Spinach provides structure to nearly every cell in the body, participate in chemical reactions, help repair and make new cells and are vital for proper growth and development. If you follow a diet rich in spinach, this vegetable can help contribute to your protein intake.

Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds. It is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 IU or 25% of recommended daily levels of vitamin-A. Mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium.

 

 

These delicious pancakes are chock full of protein, essential fats and fiber.

A great way to follow up your morning workout.

Chia Coconut Pancakes

Chia Coconut Pancakes

Yield: 2 servings

Ingredients

  • ¾ Cup coconut milk
  • ¼ Cup (plus a little extra in case you need to thin batter a bit) plain unsweetened almond milk
  • 
1 Tbsp. fine baking sugar
  • Dash of vanilla
  • 1 large egg
  • 1 Tsp. canola or grapeseed oil
  • 1 Tbsp chia seeds
  • 1 Cup sifted AP (all-purpose) flour
  • 1 Tbsp. baking powder
  • 1/4 Tsp My Sage Gourmet Herbs de Provence (or sea salt)
  • 1 Tsp. finely chopped walnuts
  • 
1 Tbsp oil grapeseed (plus a little extra in case you need to coat the pan a bit more between batches) OR use cooking spray
  • 1/2 Cup fresh blueberries (if in season in your area)
  • Real unsalted butter
  • Maple Syrup for topping (as you wish)

Instructions

  1. n medium bowl, combine coconut and almond milks, sugar, vanilla and egg-
  2. Mix well
Add chia seeds, stirring to combine-
  3. Set aside at least 5 minutes to allow chia seeds to become gelatinous.
  4. In a large bowl, combine the flour, baking powder, salt and walnuts. Stir to combine.
  5. Gently add dry mixture to the wet mixture, using a rubber spatula, mixing only until combined. Do not overmix or you will lose the fluff in your fluffy pancakes.
  6. Heat a large skillet or griddle to medium-high, allowing it to heat up for one minute, Then add oil or cooking spray. NOTE: We use a "Misto." These little gizmos are a great way to use a minimal amount of oil when cooking atop your stove.
  7. Cook pancakes on 1 side until you see little bubbles all around the edges. Flip over and cook over side for another 2-3 minutes depending on how thick your pancakes are. Note: If your pancakes seem a little too dark when you flip them, reduce the heat just a smidge.
  8. Top with blueberries, butter and syrup as you wish
Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 456Total Fat: 39gSaturated Fat: 21gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 108mgSodium: 782mgCarbohydrates: 26gFiber: 3gSugar: 16gProtein: 7g

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Curried Tuna Sandwich

Curried Tuna Sandwich

Yield: 4 servings

Ingredients

  • 3 cans Safe Catch Tuna, drained
  • 1-2 tablespoons finely minced shallots
  • 1 tablespoon finely chopped dill
  • 1/4 cup chopped celery
  • 2 tablespoons dried currants
  • 1/2 teaspoon lemon zest
  • 2 teaspoons mild curry powder
  • 1/4 cup low-fat Greek yogurt
  • Dash Sea Salt and freshly cracked pepper

  • OPTIONAL:
  • 1/4 cup slivered almonds, toasted
  • Romaine or butter lettuce
  • 4 whole-wheat pitas

Instructions

  1. In a bowl, combine tuna, shallots, currants, dill, celery, lemon, curry powder and yogurt mixing well to combine. Break up any large chunks of tuna and slivered almonds (optional).
  2. Season with sea salt and pepper to taste- a little goes a long way.
  3. Starting with lettuce, gently tuck into pita pocket, followed by 1/4 of tuna mixture, or go naked and skip the bread product all together.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 273Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 11mgSodium: 406mgCarbohydrates: 45gFiber: 7gSugar: 7gProtein: 17g

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Devilishly smooth and sweet Chocolate, Avocado and Almond Butter pudding packed with nutrition. What a fine combo!

Avocado Banana Pudding with Whipped Coconut Cream

Avocado Banana Pudding with Whipped Coconut Cream

Yield: 4 servings

Ingredients

  • 3 1/2 bananas, divided
  • 1 avocado, pitted and peeled
  • 1/4 cup cacao powder or unsweetened cocoa powder
  • 3 tablespoons pure maple syrup
  • 1/2 teaspoon pure vanilla extract, optional
  • 1/4 teaspoon ground cinnamon
  • 1 cup whipped coconut cream
  • 1/4 cup roasted salted peanuts, chopped

Instructions

  1. Add 1 1/2 bananas, avocado and cocoa powder to a food processor and process until just a few chunks remain, about 1 minute.
  2. With processor running, pour maple syrup through feed tube and process until completely smooth, scraping down bowl as needed, about 1 minute.
  3. Add vanilla and cinnamon and process until combined, about 10 seconds.
  4. Transfer to an airtight container and refrigerate until completely chilled, about 1 1/2 – 2 hours.
  5. When ready to serve, divide pudding between 4 small bowls.
  6. Slice up remaining two bananas and layer on top of each of the puddings.
  7. Place a dollop or two of coconut cream on each pudding and sprinkle tops with chopped peanuts. Serve immediately.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 565Total Fat: 25gSaturated Fat: 13gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 0mgSodium: 70mgCarbohydrates: 84gFiber: 9gSugar: 61gProtein: 7g

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Want to learn more about this fab fruit?

Avocado

Check out my article where you will find a terrific avocado, yogurt and honey mask to die for!