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Smoothies

Mojito Protein Shake

Mojito-Shake-2

Chill out with this cocktail inspired postworkout shake.

Ingredients:

  • 1 scoop vanilla whey protein powder
  • 1/3 cup unsweetened almond or hemp milk
  • 1/2  tbsp honey
  • 10-12 fresh mint leaves
  • 1 tsp lime zest
  • Juice of 1/2 fresh lime
  • 1 cup ice cubes

 

Directions:

  1. Blend all ingredients, except protein powder.
  2. Pulse in protein powder.
  3. Enjoy 😉

Nutrition Facts:

Calories: 150
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 5 mg
Sodium: 100 mg
Total Carbohydrates: 11 g
Dietary Fiber: 0 g
Sugars: 9 g
Protein: 24 g
Iron: 0 mg

 

From Oxygen Magazine 

Dr. Junger’s Prebiotic Shake

According to Dr. Alejandro Junger, “Father of the Detox,” nurturing your digestive system and “cleaning the gut” is one of the most important things you can do for your health. Start your day off right with this prebiotic shake.

banana-blueberry-smoothie-Ingredients

  • 10 oz almond milk
  • 1/2 cup blueberries
  • 1 medium banana
  • 1 handful baby spinach
  • 2 tsp apple cider vinegar
  • 1 scoop plant-based protein powder

Directions

  1. Blend first five ingredients.
  2. Add protein powder last, pulse.
  3. Enjoy!

Energy Shake

Peanut-Butter-Banana-Shake-510x510

Smoothies make for the best breakfasts. If you’re pressed for time in the AM, add the ingredients to your blender the night before. This smoothie is also a great pre-workout snack. Cacao powder is full of energy boosting minerals bound to help you pump out that last rep. Healthy fat and protein are a power duo that will keep you satiated longer. I recommend consuming about 60-90 minutes prior to hitting the weights.

Ingredients

Makes 1 serving

  • 1 tbsp 100% pure cacao powder
  • 1 tbsp nut butter, look for no sugar added just nuts!
  • 1/2 medium ripe banana
  • 1/2 c. 0% Greek yogurt or goat yogurt, if dairy free use water***
  • 2-3 ice cubes
  • 1 tsp of cinnamon
  • Dash of nutmeg
  • 1 scoop of protein

Directions

  1. Add nut butter, cocoa powder, Greek yogurt (or water) and ice cubes into blender and mix at high speed.
  2. Slice banana, add into mixture, and re-blend.
  3. Lastly pulse in your protien powder.

Nutrition Facts

Calories- 353
Total Fat- 10g
Total Carbohydrates- 33g
Total Fiber- 6g
Total Sugars- 17g
Protein- 32g

Mango Crush

mango

If your mornings are usually pressed for time, the worst thing you can do is skip the most important meal of the day. Not to worry- a breakfast shake is the perfect solution. All you need is five minutes, a blender, and a to-go cup. You can even prepare a blender the night before to save time. Easy-peasy! As a bonus this smoothie has fat torching nutrients that are sure to help you reach your pre-holiday weight.

Ingredients:

  • 1 cup frozen mango chuncks
  • 1/2 cup low fat vanilla yogurt
  • 1 tsp chia seeds
  • 1 scoop vanilla whey protein powder
  • 2-4 ice cubes

Directions:

  1. Throw it all in a blender, saving the protein for last. Blend until desired texture is reached.
  2. Lastly, pulse in whey protein until well blended.

Key Lime Pie Smoothie

I was delighted to see this recipe in the January edition of Oxygen Magazine. This zesty recipe took my mind away from the dreary SF weather and into the tropics. The combo of healthy fat and antioxidants makes this shake a superfood. Not only will the healthy fat keep you satiated but it will also help keep your body healthy from the inside out. Bonus: avocados are rich in glutathione, a powerful antioxidant that helps the body repair on a cellular level, boost the immune system and detoxify toxins. You might think avocado is a nasty edition but surprisingly it adds a silky texture. Enjoy this shake for breakfast to get your day started with your best foot forward.

key-lime-shake-1

Ingredients:

  • 1/2 avocado
  • 2 tsp lime zest
  • Juice of one lime
  • 1 cup plain unsweetened almond or hemp milk
  • 1/4 tsp vanilla extract
  • 1 tbsp unsweetened shredded coconut
  • 1 scoop vanilla whey protein powder
  • 1 handful of ice cubes
  • optional: 1-2 tbsp of xylitol

Directions:

  1. Place all ingredients in a blender, leaving out the whey protein powder, and blend thoroughly.
  2. Pulse in whey protein.
Nutrition Facts:

Calories: 350
Total Fats: 21 g
Saturated Fat: 4 g
Cholesterol: 35 mg
Sodium: 230 mg
Total Carbohydrates: 22 g
Dietary Fiber: 8 g
Sugars: 5 g
Protein: 25 g
Iron: 2 mg

Gingerbread Cookie Shake

Miss Christmas? Me too, that’s why I had to share this recipe! It’s delightfully delicious and good for your muscles. I suggest enjoying this treat as a post workout snack to replace lost muscle glycogen (muscle fuel) and to speed muscle repair.

49% Protein, 42% Carbohydrates, 9 % Fat

gingerbread cookie shakeIngredients:

  • 1 scoop vanilla whey protein powder
  • 1/2 tbsp raw cacao powder
  • 1/2 cup unsweetened vanilla nut milk (I like to use hemp)
  • 1/2 cup 0% Greek yogurt or use an additional 1/2 cup of nut milk
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp ground nutmeg
  • 1 tbsp blackstrap molasses, organic
  • 4-6 ice cubes

Directions:

  1. Add all ingredients except for whey protein to a blender. Blend thoroughly.
  2. Pulse in whey protein.
  3. Enjoy!
Nutrition Facts

Calories: 250
Fat: 2.5 g
Cholesterol: 25 mg
Sodium: 190 mg
Total Carbohydrates: 26 g
Dietary Fiber: 1 g
Sugars 18 g
Protein: 30 g
Iron: 18% RDA
Calcium: 46% RDA

 

Strawberry Peach Sunrise

I recently returned from a trip to an empty fridge. I mean there was nothing. Luckily, I keep frozen fruits and veggies for emergencies. Imagine how grateful I was to see enough ingredients to blend up a delicious smoothie to hold me over until I was able to go to the store. I loved my creation so much that I couldn’t keep it to myself…

Ingredients:

  • ½ c. frozen peaches
  • ½ c. frozen strawberries
  • ¾ c. coconut water
  • ¼ c. coconut milk (or use coconut water)
  • 1 tbsp chia seeds
  • 1 tbsb shredded coconut, unsweetened (optional)
  • 1 scoop vanilla whey protein powder, or protein of your choice
  • ***extra credit- 1 handful spinach or other leafy green

Directions:

  1. Blend all ingredients except the whey protein powder.
  2. After desired texture is reached, pulse in protein.

Fat Fighting Cina-­Minty Shake

Rich in antioxidants and minerals, this combo is sure to amp up your body’s fat burning potential. This delicious smoothie is 25% carbohydrates and 31% protein making it a perfect breakfast or post workout snack. I tend to blend a batch when I’m craving chocolate and it seems to do the trick! Tip: make 2 or more batches at once and  freeze it for an easy on the go snack!

Ingredients:

  • 1 cup liquid (from organic milk, goats milk, coconut water or nut milk)
  • 1 tbsp unsweetened cocoa powder
  • 30 fresh mint leaves
  • 2 tbsp organic blackstrap molasses
  • Pinch of cinnamon
  • 1 scoop vanilla whey protein powder
  • 1 tbsp flax seeds
  • Ice cubes

Directions:

  1. Place all ingredients in a blender, except protein and ice. Blend thoroughly.
  2. Add ice gradually until desired consistency is reached.
  3. Lastly, slowly blend in protein.

 

 

Nutrition Facts:

Calories: 328
Total Fat: 7 g
Saturated Fat: 3 g
Sodium: 215 mg
Total Carbohydrates: 51 g

Dietary Fiber: 7 g
Sugar: 39 g
Protein: 21 g
Zinc: .5 mg (100%)
Magnesium: 68 mg (100%)
Potassium: 1.2 g (100%)
Calcium: 572 mg (100%)
Iron: 8 mg (100%)
Vitamin C: 4 mg (100%)

 

Yum Yum Liver Smoothie

Let me clarify something, this smoothie contains ingredients that are good for your liver. It doesn’t actually have liver in it! Your liver loves foods that are green, bitter, and sour and this puppy has it all! Blend up a batch after a long weekend or during the week for an extra healthy beverage. Keep in mind it may look unhealthy due to the high fat and calorie content but rest assured that the type of fat is good for your ticker. In fact, there is enough omega-3 fatty acids to exceed your daily requirement.

Makes 1 serving

Ingredients:

  • 1 c. coconut water
  • ¼ c. shredded coconut
  • 2 c. greens (i.e. spinach, kale, or dandelion greens) cooked in 2 tsp. coconut oil (saute for a minute, they’ll blend more easily)
  • ½ c. frozen/fresh berries
  • 2 tbsp. ground flax or chia seeds
  • 1 scoop whey protein powder
  • ½ lemon (peel and all!)

Directions:

  1. Place all ingredients into a blender and blend!
Nutrition Facts

Calories: 463
Fat: 25 g
Sodium: 364 mg
Protein: 27 g
Carbohydrates: 39 g
Dietary Fiber: 12 g
Sugar: 13 g
Omega-3 EFA: 2.24 g

 

Mood Booster

It’s a double whammy- this shake is considered a mood booster and fat blaster due to its synergistic ingredients! Stress can deplete your body’s levels of B vitamins and cantaloupe is packed with B6 and B3, natural anxiety reducers. Whey protein is rich in the amino acid tryptophan which has been shown to enhance cognitive performance during times of stress. Lastly, figure friendly almonds are rich in the energy boosting nutrients manganese, copper, and riboflavin.
Makes one serving

Ingredients:

  • ½ cup plain or vanilla yogurt (use coconut yogurt if dairy free)
  • ¼ cup chopped cantaloupe
  • ¼ cup blackberries
  • ½ banana
  • 1 tbsp ground almonds
  • 2-4 ice cubes
  • 1 tsp raw honey or xylitol, optional
  • 1 scoop whey protein powder

Directions:

  1. Mix all ingredients, except whey powder. Mix thoroughly or until desired consistency is reached.
  2. Pulse in whey. Enjoy!

 

 

 

Nutrition Facts:
Calories: 330
Total Fat: 7 g
Saturated Fat: 3g
Sodium: 140mg
Total Carbohydrates: 39g
Dietary Fiber: 5g
Sugar: 27 g
Protein: 30g

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