Our 4 Secrets To Squashing Sweet Cravings

You may think that because we’re veggie, ginger and turmeric-loving registered dietitian nutritionists that we’d have no room for a sweet tooth. Ha! If only! We have a killer sweet tooth that we work hard to keep in check. We’ve always said we inherited our strong affinity for sweets (to put it mildly) from our Grandma Bubbles who was known in our family for her love of sugar. As kids we wondered how it was possible that any kid wouldn’t sneak sweets every time they were left home alone with a sitter (here’s looking at you, chocolate chips)! Now, we understand what draws someone to the foods they adore, and we’ve spent years seeking out the best strategies to help keep those foods from getting the best of them. We’re all for enjoying your favorite sweets in moderation (gosh knows we do!) but, it’s priceless to know how to tame your inner sugar beast without any added sweetener. 🙂

Here’s how to do it:

1) Prevent your energy from ever getting so low that you need a quick pick-me up (sugar).

This is critical for us (and our clients). Personally, if we don’t eat right or sleep well, our energy dips and it’s easy to succumb to chocolate.

• Fiber and protein at all meals and snacks are a must! This is the magic combo that provides longer-lasting fuel, stabilizes blood sugar, preventing highs and crashes—and the energy dips that come with them.

• Avoid very sugary foods, like sodas, candies, jello and jellies. These give you a high, followed by a crash, signaling your brain that you need an energy boost.

• Do your best to get seven hours of sleep.

 

2) Reset your sweet tooth palate.

This may be the golden ticket: once you start eating sugary foods, you quickly adjust and less sweet foods no longer satisfy your taste buds. In our current American food culture, most store-bought foods have high levels of added sugar to accommodate taste buds that have adapted to and expect highly sweetened food.

• Be proactive. Train your taste buds to become accustomed to a “less” sweet load. (Think of working out; you train your body to become accustomed to a different work load). It’s easier than you think!

o Great news: everyone’s taste buds regenerate in about 10 days1.

This means if you have a sweet tooth (or a salt tooth for that matter!) and you consistently enjoy foods that aren’t as sweet (or aren’t as salty) compared to what you’re accustomed to, after about 10 days you’ll find that foods that are very high in sugar (or salt) will taste too sweet (or too salty).

We constantly reset our sweet palate. It works like a charm! 🙂

 

3) Use naturally sweet foods (without added sugars) to help recalibrate your palate.

While your taste buds are “re-calibrating”, healthier stand-ins for traditional sweets are an amazing way to indulge your sweet tooth while staying on track! Fruits are naturally sweet and as an added bonus, they’re packed with antioxidants, vitamins, minerals, and fiber; they’re a great snack for replacing traditional sweets when your cravings hit. As you limit very sweet flavors, your taste buds will “reset” themselves; sugary sweets will start tasting less sweet so you won’t crave the super sweet foods you once did, you’ll actually start enjoying your new, healthier, less sugary sweets. Check out three desserts that squash a sweet tooth without added sugar.

If you notice that your palate is accustomed to very sweet foods and substituting fruit is a struggle for you, start with baked fruit. When you bake fruits, their natural sweetness comes to the surface and taste super delish.

• Similarly, take advantage of cinnamon, nutmeg, cardamom, fenugreek and ginger-that bring a natural sweetness.

Try our naturally sweet (no sugar-added) recipes:

Baked Apple (89 calories, no sugar-added)

Skinny Speedy Walnut Oatmeal Cookies (55 calories)

Easy Healthy Strawberry Mint “Ice Cream” (40 calories)

Lyssie’s daily obsession: Apple “pie” (just the inside of the pie-no crust)

 

4) Enjoy a “Clean-Your-Palate” drink before you indulge in a sweet food to “reset” your palate.

While we haven’t seen research testing this, we find it to be very helpful for us and for our clients. We’ve created these drinks for several years, knowing that they help to both curb sweet cravings and help reset a sweet tooth. These drinks can be slightly sweet, satisfying a craving with very few, if any calories, and they fill the stomach with water to bring on satiety and fullness so you can be better equipped to make wise snack choices and avoid overindulging on sweets. Sipping a slightly bitter and spicy beverage, like this Spicy Metabolism Booster  before a sweet treat can help you appreciate the sweetness of your indulgent food, and can aid your taste buds so that less sweet foods are more satisfying.

Drinks like these have become so important in the success of our clients that we’ve even included them as an important part in our 21-Day Body RebootTM, our life-altering program that helps you to lose your last 10 pounds and more (& keep it off!)—while going wild on the weekend! We call them Clean-ToxTM drinks because they work especially well in helping the body in its’ natural detox process as you eat, wholesome, “clean” (aka, unprocessed) food.

Another Clean-ToxTM drink to try Apple Cider Vinegar & Lime “Detox” Drink

 

Does your DNA play a part in your sweet tooth?

If since your early days, you’ve found yourself drawn to sweets, your DNA may be behind it. (We personally, didn’t need a DNA test for this one, simply knowing that we’d end up meeting our Grandma Bubbles in front of whatever dessert was around was proof enough! 😉 )

• You may have a FGF21 gene variant. A study published in Cell Metabolism shows that if you have a variant of this gene, you are 20% more likely to enjoy and seek out sugary substances.

• You may not be a “super-taster.” Other research has shown that some people (25% of the population) are what are called “super-tasters,” and these people are extremely sensitive to bitter foods. Super-tasters are more sensitive to bitter tastes simply because they have more taste papillae and taste receptors on their tongues that make them more sensitive to bitter tastes. They’re also more sensitive to sweet, salty and umami tastes, but to a lesser extent. They tend to have a reduced preference for sweet and high fat foods. (Super-tasters also tend to consume more salt then non-tasters because salt masks bitter flavors.)

Remember: It’s possible to learn to like healthier, less sugary sweets, even if you have a deep-rooted sweet tooth and no matter what kind of taster you are!

Super-tasters, non-tasters and everyone in between have one thing in common; their taste buds regenerate in about 10 days.  https://www.ncbi.nlm.nih.gov/pubmed/16843606

• The great news is that none of us are doomed by our sweet- tooth genetics. We’re proof in the chocolate pudding! 😉 And with the tricks we mentioned above, even if you find sweets to be the ultimate enticement, you can squash your sweet tooth without adding sugar.

 

1 https://www.ncbi.nlm.nih.gov/pubmed/16843606

7 Hacks to Make Healthy Eating a Cinch

We’re suckers for a quick-fix.  Not the kind you may be thinking (no fad diets here!), rather if something saves us time, we can’t wait to give it a whirl.  And if it’s healthy and makes us more efficient, we’re all over it! J   As registered dietitians and girls who spend a lot of time in the kitchen, we’ve done our share of experimenting so you don’t have to—and today we’re sharing our 7 healthy eating hacks –a.k.a., tricks to make healthy eating easier & faster!

1. Frozen Vegetables: Yup! You knew as authors of The Veggie Cure, a veggie hack had to take the #1 spot for us! 🙂

 

Frozen vegetables are just as healthy as fresh ones. In fact, in some instances, frozen are even healthier. Frozen vegetables are picked and frozen immediately, nutrients intact. Fresh vegetables may lose nutrients during shipping and storage or when on store shelves as nutrients are lost when vegetables are exposed to light, heat and air. You’ll notice that several of our recipes call for frozen vegetables. This not only ensures nutrient retention, but it also helps to make meals quick and easy to prepare. You can keep frozen vegetables in your freezer for months (nearly up to a year!) so you never have to worry about not having vegetables if your fresh ones go bad. They’re already cleaned and cut, so you can even defrost them in the fridge during the day before using them at night, toss them in a tomato sauce, soup, casserole or whatever you’re cooking and it’s ready to go in minutes!

This hack is for you if you:
• Often find veggies spoiled in your fridge
• Don’t find the time to wash, chop or prepare veggies
• Find a lot of excuses for not eating veggies 😉
Spicy Fried Broccoli
Orange Banan-apple Smoothie

INSIDER SCOOP: If you’ve tried a frozen veggie in the past and didn’t like it, try a different brand. We’ve noticed a huge difference between brands when it comes to flavor and quality!

 

2. Spray bottle: We use these for everything!

 

 

As registered dietitians we’ve witnessed that one of the healthiest foods has also resulted in the accumulation of unwanted pounds. Olive oil. Just a tablespoon (of any oil) has 120 calories. That’s a little less than 1/10 of the total calories many women should get in an entire day if they’d like to drop a few pounds—and that’s before even eating! It’s easy to pour several tablespoons of oil onto your salad. That’s why we suggest putting your oil in a spray bottle. This will disperse the oil, so you can use a lot less. You still get the flavor and texture while sparing your waist, hips and thighs. Also use a spray bottle for any of your favorite dressings—save time by spritzing oils and dressings rather than trying to mix to disperse the flavor.

This hack is especially for you if you’d like to lose some body fat and:
• Enjoy dressings and condiments
• Cook with oil or butter
Try it with this recipe: Parmesan Eggs in a Bell Pepper Ring
And these Hummus Stuffed Jalapeno Poppers 

 

3. Lemons: Make your kitchen a lemon-palooza!  

A squirt of lemon replaces bloat-causing salt in recipes (we learned this from some well-known chefs), adds immune boosting vitamin C and helps cut down on clean-up. Spritz lemon over a meal rather than using salt for seasoning and place lemon slices under fish for cooking—it prevents fish from sticking to the pan (i.e. bye-bye long clean up time!) and it adds delicious flavor without calories- so you don’t need calorie loaded-sauces or salad dressings. Place wedges in water and you’ll drink more and stay hydrated—and eat less. Many people think they’re hungry and they’re actually thirsty!

This hack is your jam if:
• You add salt, dressings and sauces to your food and want to be less puffy or want to lower your blood pressure.
• Need a little encouragement to drink more water.
• Don’t cook fish enough because of the clean-up.
• Lemon-ginger detox drink
Colorful Detox Salad

 

4. Frozen fruit: As girls with a mega-sweet tooth and who are also no stranger to moldy berries in the fridge the same day we’ve brought them home, these have saved us from falling under sugar’s spoon (sword! ;)). Similarly to frozen veggies, frozen fruits are a delicious, easy way to get antioxidants, fiber, vitamins and minerals without worrying about produce spoiling—plus, they’re an amazing alternative to added sugar.
Simply blend in smoothies, toss on yogurt, oatmeal, cereal or hot chocolate—and allow frozen sweet to add natural sweetness to foods rather than buying sweetened items.

This hack is for you if:
• You like fruit but tend not to eat it.
• Add sugar to (or buy pre-sweetened) cereal, yogurt, oatmeal and smoothies.
• Make smoothies (frozen fruit makes them like a milkshake and no washing or chopping is required).
Skinny DIY Strawberry Mint Ice Cream
Blueberry Banana Smoothie

 

5. Sheet pans: These rimmed baking sheets make healthy ‘meals in a jiffy’ a reality. A sheet pan is so simple, yet brilliant since it allows you the convenience having a meal in 30 minutes by just tossing healthy items on it and popping it in the oven. Clean-up? Just one sheet– that you can always line with foil or parchment paper—that makes cleaning the pan nearly non-existent. Try this on your sheet pan: Toss vVeggies or a veggie blend, fish and a spritz of olive oil, garlic and lemon. Keep your “meal-in-minutes” creative by simply mixing and matching different veggies, spices and proteins to keep your taste buds tantalized. You don’t need rich sauces or loads of oil and the short cooking time minimizes nutrient losses.

This hack is your hot pan if you:
• Want to make healthy meals but don’t want to slave over the stove
• Prefer meals with simple preparation
• Would eat more veggies if they were roasted
• Want a hands-off dinner (and fast!) and to create a meal all on one pan!
• Try this recipe: Sheet Pan Roasted Salmon with Kale & Golden Beets

 

6. Lyssie’s pick: A swivel grater. Lyssie: In under a minute, I can completely boost the flavor and health of what I’m eating. I grate a bit of ginger or turmeric over the top of a meal for awesome flavor and anti-inflammatory benefits without fat, salt or calories. And I’ll also grate beets, turnips or carrots over a salad for extra crunch and flavor. This takes moments with a good quality grater. I love the OXO one—and you can get it for under $10!

Try this: Ginger Mint Turmeric Green Tea Flat-Belly “Detox”

 

7. Tammy’s pick Tammy: An orange peeler. Tammy: This is my new fave find! One of my daughter’s, Summer, requests an orange in her lunch every day. I was peeling it by making incisions with a knife, until I found this inexpensive little life-changing number on amazon—the orange peeler! I can literally peel an orange in 15 seconds and there’s NO mess. And for just over $4 for 6 of them, you really can’t go wrong!

Creamy Peppermint Patty Smoothie

It’s no joke.  These veggie-loving registered dietitians have a serious sweet tooth.  We work hard to keep them in check and we’re always concocting different creations that tantalize the taste buds without putting health and waistlines at risk.  This lil’ number was inspired by our love of Peppermint patty’s, which we pretty much only used to have at Halloween, but the delicious memory of it makes our mouths water all year long! 🙂  Yep, this low-calorie refreshing smoothie squashes chocolate cravings and flushes bloat and is a throwback to one of our favorite childhood candies…

 

Growing up in a healthy household, Halloween was the one time of year where we actually had candy in the house—and we were allowed to have one piece for dessert each night, until we ran out. We were certain to make the most of our Halloween candy since we wouldn’t be so lucky for another year—so after we’d go trick-or-treating, we’d have candy trading sessions with our friends where we’d trade off least favorite candy for ones that included chocolate. Turns out that one of our all -time favorite candies back then, is surprisingly one that as registered dietitians, we consider a better option—peppermint patties! The calories and fat are fairly low compared to most candies and mint is refreshing and satisfying and chocolate hits the spot. And we’ve found that any recipe that includes either of these ingredients is very satisfying—like our Oreo No-Bake Mint Balls, Homemade Skinny Strawberry Mint Ice Cream and our Thin Mint Dip and now this hit!

This Creamy Peppermint Patty Smoothie is refreshing and satisfies chocolate cravings all while flushing bloat! The banana and avocado not only make this smoothie rich and creamy, they also provide a good source of potassium. Potassium helps to decrease bloat by flushing excess water the body is holding on to in order to dilute large amounts of sodium. The fiber in this smoothie helps to keep you regular, preventing waste from staying in your digestive tract, so it also helps alleviate bloating. And avocado is one of the better sources of glutathione which is key in detoxification in the small intestine and in boosting the health of the digestive system. So when you want a tasty treat that will squash cravings and beat the bloat too, blend up this waistline-friendly drink!

Creamy Peppermint Patty Smoothie

This Creamy Peppermint Patty Smoothie is a perfect dessert or afternoon pick-me-up when you’re craving something sweet and refreshing that won’t leave you feeling drowsy. Carob powder is a great alternative to chocolate–it has a mildly sweet, nutty flavor and is high in minerals and fiber.¹ If you don’t have carob powder on hand, or prefer a stronger chocolate flavor, feel free to use cocoa powder or raw cacao powder instead.

 

Makes 2 servings

Ingredients
1 cup plain unsweetened almond milk

1 very ripe medium banana,* sliced and frozen

1/2 scoop organic chocolate protein powder *optional (approximately 60 calories & 10 grams of protein); this is optional but without it, the smoothie won’t be as satisfying

1/4 avocado

1 1/2 cup ice cubes

1 tsp. vanilla extract

2 Tbs. raw carob powder (OK to use cacao or cocoa powder)

1/4 tsp. peppermint extract or a small handful of fresh mint leaves

Directions:
Blend all ingredients in a blender until smooth and creamy. Enjoy!
*If your banana isn’t that ripe, and you’d like a sweeter smoothie, you can add a little stevia or honey to taste. Note that honey will add some calories to the nutrition facts below.

Nutrition Facts: 185 Calories, 4 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 83 mg Sodium, 22 g Carbohydrate, 5 g Fiber, 11 g Sugar, 12 g Protein

 

Creamy Peppermint Patty Smoothie
 
Author:
Serves: 2 servings
Ingredients
  • 1 cup plain unsweetened almond milk
  • 1 very ripe medium banana,* sliced and frozen
  • ¼ avocado
  • 1½ cup ice cubes
  • 1 tsp. vanilla extract
  • 2 Tbs. raw carob powder (OK to use cacao or cocoa powder)
  • ¼ tsp. peppermint extract or a small handful of fresh mint leaves
Instructions
  1. Blend all ingredients in a blender until smooth and creamy. Enjoy!
  2. *If your banana isn't that ripe, and you’d like a sweeter smoothie, you can add a little stevia or honey to taste. Note that honey will add some calories to the nutrition facts below.
Nutrition Information
Serving size: 1 serving Calories: 125 Fat: 4 Saturated fat: 0 g Carbohydrates: 22 g Fiber: 5 g Protein: 2 g

 

Skinny Cinnamon Cookies

If you read our blog, you know we are registered dietitians and personal trainers who are wild about our veggies, but it hasn’t always been this way!  We used to hate our veggies, but our taste buds have turned over and come along way!  But we’re not gonna lie; we’ve always had a wicked sweet tooth that we work hard to tame.  We’re constantly creating healthy, guilt-free sweets that won’t harm our health or our waistlines.  Say hello to our latest creation… Skinny Cinnamon Cookies!

These Skinny Cinnamon Cookies make the perfect dessert–they’re a good-size portion–and they’re portable–so you can take one with you and indulge in it to avoid succumbing to other unhealthy desserts.
What else makes these delish doodles guilt-free?

This recipe uses coconut sugar, which is made from the sap of the coconut plant and is a less-processed sugar alternative, but if it’s not available, feel free to use granulated sugar instead. The oat flour in this recipe not only makes these Snickerdoodles gluten-free, it’s another great way to sneak in more fiber into your diet! And with only 85 calories a serving, this is a perfect recipe to satisfy your sweet tooth without the guilt!

Skinny Cinnamon Cookies

These cookies are only 85 calories each and simply scrumptious. Freeze ‘em and take out one at a time to keep your portions in check. If you’re sharing with a friend, these are delicious crumbled over banana “ice cream” like the one used in these Ice Cream Sandwiches.

Makes 12 cookies

Ingredients
3/4 cup oat flour
1/4 tsp. baking powder
1/4 tsp. cream of tarter
1/4 tsp. baking soda
1/8 tsp. salt
1/4 cup coconut sugar
1/4 tsp. cinnamon
1/2 tsp. vanilla extract
1/4 tsp. almond extract (optional)
2 Tbs. unsweetened plain coconut milk
1/4 cup coconut oil, melted
Additional 1 Tbs. of coconut sugar and 2 tsp. cinnamon: combine in a separate bowl

Directions:
1. Whisk together the dry ingredients (the first 7 ingredients) in a large bowl.
3. Scoop out about two tablespoons of dough at a time, roll into balls (twelve in all) and then coat with the cinnamon sugar mixture that is in the separate bowl.
4. Place the balls on a baking sheet lined with parchment paper and refrigerate for 1-2 hours to prevent the cookies from over-flattening while they bake.
5. When cookies have just about 15 minutes left to chill in the refrigerator, preheat the oven to 350 degrees.
6. Remove the tray from the refrigerator and bake the cookies for 10-12 minutes. Let cool 10 minutes on the tray and then transfer to a cooling rack. Enjoy the cookies warm or at room temperature!2. Pour in the vanilla and almond extracts, coconut milk, and melted coconut oil. Stir until combined.

Nutrition Facts (per cookie): 85 Calories, 5 g Fat, 4 g Saturated Fat, 0 mg Cholesterol, 51 mg Sodium, 9 g Carbohydrate, 1 g Fiber, 4 g Sugar, 1 g Protein

 

 

 

 

 

 

 

Skinny Cinnamon Cookies
 
Nutrition Facts (per cookie): 85 Calories, 5 g Fat, 4 g Saturated Fat, 0 mg Cholesterol, 51 mg Sodium, 9 g Carbohydrate, 1 g Fiber, 4 g Sugar, 1 g Protein
Author:
Serves: 12
Ingredients
  • ¾ cup oat flour
  • ¼ tsp. baking powder
  • ¼ tsp. cream of tarter
  • ¼ tsp. baking soda
  • ⅛ tsp. salt
  • ¼ cup coconut sugar
  • ¼ tsp. cinnamon
  • ½ tsp. vanilla extract
  • ¼ tsp. almond extract (optional)
  • 2 Tbs. unsweetened plain coconut milk
  • ¼ cup coconut oil, melted
  • Additional 1 Tbs. of coconut sugar and 2 tsp. cinnamon: combine in a separate bowl
Instructions
  1. Whisk together the dry ingredients (the first 7 ingredients) in a large bowl.
  2. Scoop out about two tablespoons of dough at a time, roll into balls (twelve in all) and then coat with the cinnamon sugar mixture that is in the separate bowl.
  3. Place the balls on a baking sheet lined with parchment paper and refrigerate for 1-2 hours to prevent the cookies from over-flattening while they bake.
  4. When cookies have just about 15 minutes left to chill in the refrigerator, preheat the oven to 350 degrees.
  5. Remove the tray from the refrigerator and bake the cookies for 10-12 minutes. Let cool 10 minutes on the tray and then transfer to a cooling rack. Enjoy the cookies warm or at room temperature!
  6. Pour in the vanilla and almond extracts, coconut milk, and melted coconut oil. Stir until combined.

Purple Power Protein Smoothie

If you’ve spent time on our site, you probably know that we’re quite religious about eating as soon as we can after our daily workout.  After all, the word “hangry” wasn’t coined for nothing—and we’re no stranger to it—if we don’t eat soon after a training session, things can get pretty ugly. 🙂 Lyssie doesn’t get in Tammy’s way; Tammy knows not to get in Lyssie’s!  Since we’re not in the business of making enemies 😉 we don’t waste time before eating. 🙂

It’s not only our mood that takes a hit if we don’t eat soon enough, it only took a few times of waiting too long to eat after a workout (or after a meal for that matter!) to quickly learn that if we wait too long to eat and don’t get enough protein, we end up having a gnawing feeling in our stomachs for the rest of the day and we just can’t seem to feel satisfied, no matter how soon we eat our next meal.  Plus, as registered dietitians, we know about the importance of getting enough protein at each meal when it comes to satisfaction and we’re also well aware of the importance of eating within 30 minutes after an exercise session (particularly if it’s intense) to take advantage of the time when the body is most receptive to refueling its’ muscles.  Getting adequate protein is the tougher of the two, especially if you’re on the go or don’t want a protein-rich food to go bad or get you sick (chicken, fish and dairy products like yogurt, cheese and eggs can’t be out of the fridge for more than a few hours before they become not-so-friendly to eat for several reasons!).  For many of our clients (and for us too!) a Greek yogurt is an easy go-to option for protein, but frequently we want something else– and so do our clients—let’s face it, yogurt just ain’t staying fresh and safe in a gym bag all day! 😉

 

A few recipes you may like:

Microwave Peanut Butter Chocolate Chip Cookies

Green Warrior Weight Loss Smoothie

Baked Apple

Cucumber Blueberry Water Flush

Lemon Ginger Turmeric Tea “Detox”

Lemon Ginger Detox drink and  Vitamin C Infused “Detox” Water)

So, when Vital Whey sent us a sample of their protein powder we were excited to see what it was like—we had heard it was amazing and just the way we like it since it’s made from cows that are grass-fed and graze year-round on pastures.  It’s GMO-free, hormone free, and pesticide and chemical free! Totally our jam! Hallelujah!

The container we received from Vital Whey was their plain (unflavored) protein powder and these two veggie-loving RDs, each with our own killer sweet tooth had never really played around with an unflavored protein so admittedly, we we’re a little concerned that with our sweet tooth, we wouldn’t really like it.

Nervously, we did “the test” first—you know—the one you do when you like to consider yourself brave 😉 — you wet your finger, dip it in a little spoon of protein powder and put your finger to your tongue…

What we tasted was a light, pleasant-tasting flavor that we enjoyed!  Unsweetened, plain! Who knew?! 🙂 And we started creating a smoothie—and it blended into a creamy deliciousness that we LOVE!

We’re always creating simple, easy on-the-go smoothies, and with this plain, unflavored Vital Whey protein powder (85 calories and 16 grams of protein per scoop!) we’ve found our new go-to, and neither our taste buds, our tummies or our bodies could be happier! 🙂

Purple Power Protein Smoothie

Makes 1 serving (about 16 ounces)

 

Ingredients

1/4 cup unsweetened vanilla almond milk
3/4 cup water
1 scoop Vital Whey unflavored protein powder
1/2 cup frozen blueberries
½ medium frozen very ripe banana (freeze once brown spots)
2 medium dates (or prunes), pitted
½ cup ice
Dash of cinnamon, optional
½-inch ginger, peeled, optional

Directions: Blend all ingredients together until smooth. Makes one 16-ounce serving.

Nutrition facts per serving: 217 calories, 2 grams fat, 1 g saturated fat, 18 grams protein,  34 grams carbohydrate, 5 g fiber,  76 mg sodium

Purple Power Protein Smoothie
 
Author:
Ingredients
  • Purple Power Protein Smoothie
  • Makes 1 serving (about 16 ounces)
  • Ingredients
  • ¼ cup unsweetened vanilla almond milk
  • ¾ cup water
  • 1 scoop Vital Whey unflavored protein powder
  • ½ cup frozen blueberries
  • ½ medium frozen very ripe banana (freeze once brown spots)
  • 2 medium dates (or prunes), pitted
  • ½ cup ice
  • Dash of cinnamon, optional
  • ½-inch ginger, peeled, optional
Instructions
  1. Blend all ingredients together until smooth. Makes one 16-ounce serving.
Nutrition Information
Serving size: 1 smoothie Calories: 217 Fat: 2 g Saturated fat: 1 g Carbohydrates: 34 g Sodium: 76 mg Fiber: 5 g Protein: 18 g

We’ve proudly partnered with Vital Whey for this sponsored post.

 

Download Your Free Avocado e-Recipe Book!

If you’ve read our blog, you know that we’re girls who love our avocados!  We’ve whipped them up from everything from chocolate mousse to smoothies– and of course everything in between.  We’re obsessed with the creamy, deliciousness of avocados, and of course as registered dietitians, we love that avocados are superstars when it comes to good-for-your-heart monounsaturated fat and disease-fighting antioxidants.  Plus, avocados are what we like to call nutrient-boosters– and they boost nutrients in a major way.  The fat in the avocado helps you to absorb fat soluble vitamins A, D, E and K. So if you’re eating a salad, add a little avocado and suddenly you’re better able to absorb the beta carotene from the bell peppers and tomatoes.  Yep, it’s that easy!

If you love avocados as much as we do, you’ll be so excited about this free recipe book from Avocados from Mexico, who we partnered with for this awesome giveaway!  Simply follow this link for your free recipe book!

 

You’ll get recipes for breakfast, lunch and dinner– and everything green in between! 🙂

 

 

We’ve proudly partnered with Avocados from Mexico for this giveaway!