Healthy Homemade Gingerbread Latte

 

’Twas the night before the holidays, when all through the house, not a creature was stirring, not even a mouse…

OK, so that’s not exactly the way it went down in our house—especially the quiet, peaceful part. 😊 Yes, it was snowing, but that’s about where the story ends. Over here, Tammy’s twin daughters had 3 friends over who were screaming and yelling and playing some sort of slide-someone-around on the floor like they’re dead, yet kicking (don’t ask 😊 ), and these two, twin registered dietitians were dreaming up a new lightened up concoction (and the kitchen is never quiet or peaceful when we’re both concocting! If you watched us on Food Network’s Chopped!, that’s the tame version of what happens at home 😊 ).

The good news is what came out of all of the chaos—this delicious Healthy Homemade Gingerbread Latte. We lightened it up in a major way—shaving 100 calories off a small, typical-size latte—our version has only 33 calories a serving! Plus, our house smells like a gingerbread cookie factory (no joke!) and if you need a ‘lil pick-me-up, this bevvie uses strongly brewed coffee.

And if you need a to flush out the bloat if you’ve overdone it on a little too much holiday cheer—check out these “detox” drinks—and be sure to check out our 21-Day Body Reboot™, which will help you to look and feel your best in no time (it’s our life-altering program that helps you to lose your last 10 pounds or more—while going wild on the weekend!)

Cucumber Blueberry Water Flush
Lemon Ginger Turmeric Tea “Detox”
Lemon Ginger Detox drink
Vitamin C Infused “Detox” Water

     Aside from the heaping calorie-savings in this Gingerbread latte, there’s even another reason to sip it—the cinnamon! And if you like things extra-cinnamon-y, go ahead and sprinkle away!

Cinnamon: Studies have found that cinnamon helps to reduce inflammation and a number of studies have found improved blood sugar levels associated with cinnamon intake. So it certainly can’t hurt to aim for ½- 1 teaspoon of this delish spice daily!

Ginger: Ginger (especially fresh ginger) is also great for reducing chronic inflammation (the kind that’s linked to many chronic diseases), and is a total tummy soother, which means it may just keep you free from nausea or stomach discomfort!

Healthy Homemade Gingerbread Latte

Yield: 1 latte (8 oz)

Ingredients:
½ cup unsweetened vanilla almond milk
½ tsp blackstrap molasses
¼ tsp ground ginger
¼ tsp ground cinnamon
Stevia, to taste (I used 2 drops liquid stevia)
½ cup very strong brewed coffee

Directions:
1. Place almond milk, molasses, ginger, cinnamon, and stevia in a pot or microwave-safe mug. Heat on the stove or in the microwave until piping hot.
2. Transfer the almond milk mixture to a 16 oz mason jar, seal, and shake vigorously, until frothy. You can also use a milk frother if you have one!
3. Pour the brewed coffee into a mug, top with the almond milk mixture, and stir gently to combine.
4. Enjoy!

Nutrition info (per serving): 33 calories, 1.3 g fat, 81 mg sodium, 5.4 g carbs, 0.9 g fiber, 0.5 g sugar, 0.7 g protein

 

On-The-Go Cherry Oats

 

We’ve partnered with Dannon Oikos on this post to share this healthy breakfast that can double as a snack. We’re being compensated and given free products, but all opinions are our own.

 

This morning I (Lyssie), like most mornings, found myself racing out the door to meet my friend, Sean, a personal trainer at my gym for a jog on the treadmill.  As we jogged, I was telling him that my mornings always seem to be hectic and thank goodness for my energy-boosting, satisfying, quickie breakfast and if weren’t for it, I don’t know if I’d ever have time to eat.  I told him that Tammy and I have two favorite breakfasts that work wonders for our clients because they’re quick, easy, satisfying, energy-boosting, delicious and make us and our clients feel our best until lunchtime. He perked up and said-“I want to know what they are!”

Then it dawned on me…while we always share tips on how to help you to look and feel your best, we may not have told you the most popular breakfasts when it comes to all of these things! So brace yourselves because we’re about to spill the breakfast beans—aka, the morning meals that our clients live for! 😉 Yep-it’s our Simple Eggs & Grains which seems to be one of the most satisfying weight loss breakfasts, our Mini Fritatta Muffins and our Veggie Frittata Bites! 

But as much as a girl –or a guy—loves a food (or a few like the ones above!) that’s their go-to, they likely don’t want to have it every single morning for breakfast without adding something new to the mix. We get it! That’s why we’ve created this dreamsicle—another perfect go-to for those busy mornings (and afternoons)!

This too, is one our all-time faves and our clients tell us they love it too. So say hello to our Grab-and-Go Creamy Cherry Oats–and best of all, although it may be thought of for breakfast, healthy foods are good for you no matter what time of day you eat them. So go ahead and have it for a light, yet satisfying lunch or for a scrumptious snack. Or you can do what Lyssie does when she’s in a hurry; she serves her boyfriend this for breakfast, lunch or brinner).

Calling all chewy- texture loving breakfast eaters: The original muesli calls for just mixing the ingredients together and letting them sit in the fridge overnight—voila! You just grab and go in the morn! But, we have to tell you, we mix this right before we eat it, we use quick rolled oats and there is something about that creamy and chewy texture that is so satisfying, if you’re like us, you’ll go for making it this way, and never look back!

Aside from it feeling like a real treat, we love both of these  On-the-Go Cherry Oats and this Orange and Banana Energy-Revving Quick Oat Muesli  for their wholesome ingredients and how each contributes to your energy level (you can mix up the fruits,-and even add nuts, just know the calories will be higher– there are no rules!):

 

Whole oats: Oats are the whole grain so they’re packed with fiber and contain healthy, energy- boosting carbohydrates needed to fuel your brain and your muscles. Plus, oats are a great source of magnesium to help to turn your food into energy. Goodbye, energy slump!

Oikos non-fat Black Cherry Greek yogurt: Not only a great source of calcium and vitamin D, but packed with protein too, Oikos yogurt is rich and creamy and extends the energy boost of the oats, cherries and whatever healthy carbs you add, while also keeping you satisfied. This is such an easy way to get protein.

 

Cherries: Sweet cherries are packed with potassium, a natural blood-pressure reducer. Potassium helps to counteract sodium, helping to restore normal fluids balance—and flush any of the water retention and bloat from last night’s dinner. Potassium helps to offset the blood-pressure-raising effects of sodium. Quercetin, an antioxidant found in cherries may help keep blood vessels relaxed and supple. Plus, it seems anthocyanins cyaniding in cherries may help to prevent cancer!

Other add-ins:

 

  • Almonds– These are optional in the recipe below, and if you add a teaspoon of slivered nuts, they go a lot further! A good-for-your-heart fat, almonds add delicious crunch and their fat and protein add satiety and make the energy boost last longer. Just remember that this will add calories to your meal.

 

  • Cinnamon– A sweet and delicious antioxidant-rich spice which helps to fight damage in your body and keep you healthy so you can feel good and have energy to do the things you enjoy. Feel free to pile it on like we do—the more you use, the better, as cinnamon has been even shown to keep blood sugar levels in check when you use enough. One to one –and- a-half teaspoons daily seems to be helpful.

On-the-Go Cherry Oats Makes 1 serving
Ingredients:

  • 1/2 cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
    • 1/2 cup cherries, sliced
    • 6 ounces Oikos non-fat Black Cherry Greek yogurt
    • Dash Cinnamon, ginger—or more if you like!

 

Directions:
Mix all ingredients together and enjoy!

Nutrition per Serving: 315 Calories, 55 g Carbohydrate, 3g fat, 18 grams protein, 1g saturated fat, 6 g fiber

On-The-Go Cherry Oats
 
Author:
Serves: 1 serving
Ingredients
  • ½ cup whole grain oats, raw (For a heartier meal, double the oats to 4 tablespoons, we use rolled oats for the version we make in minutes and eat on the spot)
  • • ½ cup cherries, sliced
  • • 6 ounces Oikos non-fat Black Cherry Greek yogurt
  • • Dash Cinnamon, ginger—or more if you like!
Instructions
  1. Mix all ingredients together and enjoy!
Nutrition Information
Serving size: 1 serving Calories: 315 Calories Fat: 3 g Saturated fat: 1 g Carbohydrates: 55 g Fiber: 6 g Protein: 18 g

Frozen Yogurt Bark with Blueberries and Pomegranate

As registered dietitians and personal trainers you may think that since we eat a healthy diet, exercise and love veggies that we automatically must just not like sweets. Ha! If only!

The truth is we love chocolate and frozen desserts—and have a long love affair with fro-yo. It started in high school when one our best friend’s worked at a Fro-yo store and she’d give us all the fro-yo we wanted—free! As students on a budget we weren’t shy and ate A LOT. Roughly four small frozen yogurts each! And we’d skip a healthy lunch and would end up eating those instead—Oy! Thank goodness we don’t do that anymore (yes, we didn’t feel so good the rest of the afternoon) but that doesn’t mean we love fro-yo any less! 🙂

 

You may also like:

Skinny Strawberry Mint Ice Cream

Skinny Banana Ice Cream Sandwiches 

Dark Chocolate Banana Ice Cream

Chocolate Peanut Butter Banana Ice Cream

 

And if you love fro-yo (or other frozen ice cream-like desserts) the way we do, you’ll completely get why we’re super excited to introduce our latest love… Frozen Yogurt Bark with Blueberries and Pomegranate…and it’s only 18 calories per piece of heaven!

 

If it’s a hot summer day, and you’re craving a bowl of your favorite ice cream but you don’t want all the sugar that comes along with it, or you’re jonesing for something quick, light and refreshing to squash a sweet tooth, this bark will be your new bestie– right in the convenience of your freezer when you need it most!

Not only is this bark only 18 calories for each 2-inch piece– and low in sugar too– it’s also packed with lots of beneficial nutrients. Yogurt is filled with probiotics, helping to keep your gut healthy and helping to boost your immunity. Both blueberries and pomegranate arils are antioxidant powerhouses, helping to protect your body from harmful free radicals that damage your body and your skin and that speed the aging process. Consuming these antioxidants helps keeps your cells healthy! And healthy cells = happy you! And fro-yo (in any form) = a happy us! 😉

 Frozen Yogurt Bark with Blueberries and Pomegranate

 

Serves 15 (about 2×2 inches, each)

Ingredients:

  • 2 cups non fat plain Greek yogurt
  • 2 tbsp. honey
  • 1 tbsp. semi-sweet chocolate chips
  • 2 tbsp. pomegranate seeds
  • ¼ cup blueberries
  • 1 tsp. unsweetened shredded coconut
  • 1 tbsp. slivered almonds

Instructions:

  1. Combine the yogurt and honey in a medium-sized bowl and then stir in the chocolate chips and pomegranate seeds.
  2. Line a baking sheet with parchment paper and pour the mixture on top. Then spread the mixture so it is approximately ½ inch thick.
  3. Sprinkle the blueberries, coconut and sliced almonds on top.
  4. Put the baking sheet in the freezer, and allow the yogurt mixture to freeze completely (should take a few hours).
  5. Once frozen, you can cut the bark into desirably sized pieces and place them into separate bags or a combined container. Then place them back in the freezer so you can enjoy a frozen treat later!

 

Nutrition facts: 18 calories, 1 g fat, 0 g saturated fat, 1 mg sodium, 6 mg potassium, 3 g carbs, 3 g sugar

 Preparation Tip: when consuming these treats, they work best when served in a bowl. They melt fairly fast, so this will help prevent a mess to clean up!

Frozen Yogurt Bark with Blueberries and Pomegranate
 
Author:
Serves: 15
Ingredients
  • 2 cups non fat plain Greek yogurt
  • 2 tbsp. honey
  • 1 tbsp. semi-sweet chocolate chips
  • 2 tbsp. pomegranate seeds
  • ¼ cup blueberries
  • 1 tsp. unsweetened shredded coconut
  • 1 tbsp. slivered almonds
Instructions
  1. Combine the yogurt and honey in a medium-sized bowl and then stir in the chocolate chips and pomegranate seeds.
  2. Line a baking sheet with parchment paper and pour the mixture on top. Then spread the mixture so it is approximately ½ inch thick.
  3. Sprinkle the blueberries, coconut and sliced almonds on top.
  4. Put the baking sheet in the freezer, and allow the yogurt mixture to freeze completely (should take a few hours).
  5. Once frozen, you can cut the bark into desirably sized pieces and place them into separate bags or a combined container. Then place them back in the freezer so you can enjoy a frozen treat later!
Nutrition Information
Serving size: 1 piece Calories: 18 Fat: 1 g Saturated fat: 0 g Sugar: 3 g Sodium: 1 mg

 

 

 

 

Orange Creamsicle Overnight Oats

We have a long love affair with orange creamsicles that dates back to elementary school. While our cook-everything-from-scratch, granola baking hippie (minus the drugs) mom, who had the best intentions to keep us healthy, gave us her low-sugar, home-cooked dessert every night, she did give us money to buy ice cream at school every Friday for a special indulgence. We’d look forward to it all week long, and we’d dream of the Orange Creamsicle we’d often choose (the Strawberry Shortcake ice cream bar took a close second! 🙂 ). Now, as registered dietitians with a sweet tooth that we work hard to keep in check, we still love the flavor of orange creamsicles, and this healthy rendition of an orange creamsicle is inspired by our childhood Friday ice cream special!

 

Psst… looking for more healthy recipes? Please feel free to search this site. And here are a few to try…

Coco Chia Granola Balls

Strawberry and Citrus Salad with Avocado 

 

 

Every feel rushed in the morning?! We hear ya! These are for you! And because…

 

we can’t all be morning people, and for those of you who aren’t – these Orange Creamsicle overnight oats will be your wake-up call! Not only can they be fully prepared the night before, but they also provide the nutrients you need to get your day started on the right foot, no matter what side of the bed you got off of.

 

We call this our Shake, Rattle and Roll breakfast! Simply put all the ingredients in a jar, shake them, rattle ’em if you please 😉 and refrigerate! Roll out the door with them in the morning!

 

Healthy Bonuses:

The oats are rich in energy-revving whole grain carbohydrates to keep you fueled. Plus, their soluble fiber helps to lower cholesterol and fight heart disease.

 

 

 

Packed with oranges which are a great source of vitamin C, this breakfast will help to bolster your immune system, and as an added bonus it helps with the formation of collagen – so you can look forward to healthy and younger-looking skin! And oats combined with oranges are the perfect match, since the iron in the oats is more easily absorbed with the help of vitamin C!

Orange Creamsicle Overnight Oats

Preparation Tip: When preparing this delicious breakfast make sure to use a container/jar that allows room for the ingredients to be shaken – a mason jar works perfectly! And for added flavor and nutrients feel free to toss in a few more of your favorite fruits. Blueberries, raspberries or strawberries are the perfect addition!

Serves 1

Ingredients:

1/2 cup oats

1/2 cup nonfat plain Greek yogurt

1 orange, peeled and sectioned

1/2 teaspoon vanilla extract

1 tablespoon ground flax

1/4 cup nonfat milk

 

Instructions:

  1. Place all ingredients in a jar or container with life. Shake to combine, then place into fridge overnight. Enjoy the next morning!

Nutrition facts per serving:

315 calories, 5 grams fat, 0 grams Saturated fat, 47 grams Carbohydrates, 69 grams Sodium, 8 grams Fiber, 22 grams Protein

 

Orange Creamsicle Overnight Oats
 
Author:
Ingredients
  • ½ cup oats
  • ½ cup nonfat plain Greek yogurt
  • 1 orange, peeled and sectioned
  • ½ teaspoon vanilla extract
  • 1 tablespoon ground flax
  • ¼ cup nonfat milk
Instructions
  1. Place all ingredients in a jar or container with lid. Shake to combine, then place into fridge overnight. Enjoy the next morning!
Nutrition Information
Calories: 315 Fat: 5g Saturated fat: 0g Carbohydrates: 47g Sodium: 69g Fiber: 8g Protein: 22g

 

 

Metabolism Boosting Morning Green Smoothie

 

Early on in our career as dietitians, our first book, Fire Up Your Metabolism was published.  We felt compelled to write the book after realizing that so many people felt doomed by their genetics or that they couldn’t do anything to get their body to burn more calories.  We wanted to let people know that there is hope—and show them the truth–that you can do things to help your body to burn calories more efficiently and genetics don’t dictate your metabolic fate—and speeding up your metabolism actually really is something to feel optimistic about!

As identical twins, we were excited to test the science and show just how much control you could have over your metabolism (one of us was the guinea pig and one of us was the control for each of the 9 principles in our book.  We did coin tosses to see who would have to be the guinea pig [not following one of our steps for boosting metabolism]—and Tammy wasn’t thrilled to lose most of the coin tosses, especially considering her wedding was around the corner and losing a coin toss meant doing something not-so-great for your metabolism that would result in weight gain!)).

 

When it comes to metabolism, eating to keep your body in the best working order possible is ultimately what’s best for your metabolism to keep it running efficiently.

Psst….  here are a drinks with benefits to try:

Minty Lime Iced Green “Flat Belly” Tea

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

On top of that, there are certain foods and other lifestyle steps (we talk about these in our book) that can help.  And this smoothie contains some of those foods, plus the protein and fiber to get your body and metabolism going…

We <3 this smoothie because it makes a fabulous breakfast to start the day giving your metabolism a boost:

  • We made sure it’s got both protein (the metabolism-friendly nutrient that requires your body to burn the most calories digesting it) and fiber, and together they provide satisfaction and long-lasting energy and keep your body on even keel, preventing hunger and the overeating that comes with it as well as energy dips so that you can also move more and boost your metabolic rate.
  • We want you to feel light and energetic, and unlike breakfasts that make you sluggish, resulting in you being less active; burning fewer calories and negatively impacting your metabolism, this hottie keeps you feeling light
  • Sip this fluid-packed breakfast and it helps to prevent dehydration; every process in the body takes place in water if you are not properly hydrated, normal body processes, such as digestion and an efficient metabolism will suffer.

Each of the ingredients in this smoothie helps to keep the body in better working condition. This is especially important as we age to prevent damage to the body that prevents it from running efficiently. Check out how we hook you up! 😉

The GREEN Bonuses:

Avocado:

  • We always have a lifetime supply of these in our apartments 🙂 .  In addition to being packed with over 21 vitamins and minerals plus healthy fats and anti-inflammatory benefits, research suggest that the fiber, unsaturated fat content, and a blood-sugar-lowering sugar called D-mannoheptulose in avocados may offer another advantage in helping steady blood sugar levels and keeping appetite in check.
  • Packed with potassium to restore normal fluid balance and flush out the bloat.

Green Tea:

  • We like to sneak this into ice cubes and use it as a broth for cooking.  After all, it’s packed with phytonutrients and anti-inflammatories, tea helps to hydrate while flooding the body with health-promoting nutrients.  Research has shown that tea can do everything from helping to protect the heart against heart disease and cancer to possibly even revving metabolism.  Several studies, including one in the American Journal of Clinical Nutrition found that green tea has metabolism-boosting properties and fat-oxidizing properties that can help to promote weight loss and stave off weight gain. Sip tea throughout the day.  Research shows that if you can drink 4-6 tea cups a day (tea cups are smaller than regular cups, about 4 ounces a cup), you can boost your metabolism. This smoothie will help get you closer to your goal.
  • Tea also contains the amino acid theanine that brings on a mental alertness and calmness that helps you to make rational decisions, so you can turn down fatty, caloric foods that you’d normal eat due to stress.
  • Also, tea contains some caffeine so it often provides the little boost people look for in the morning.

 

Spinach or Kale:

  • We’re obsessed! 😉 Both play a part in the liver’s detoxification process—so if you overdid it on alcohol, or if you were in a polluted environment or have been exposed to second hand smoke, these will  help your body to detoxify the chemicals, keeping your body in better working order, making everything, including your metabolism, work more efficiently.

 

Pineapple:

We love that just a few frozen tidbits add so much sweetness and among other things, pineapple’s got  bromelain to help reduce severe inflammation,(the root of so much evil in the body), reduce sinus and congestion, and may help ease digestion and generally protects the body from damage, keeping it running efficiently, this includes a well-tuned metabolism. Oh yeah!

 

Greek Yogurt:

Dare you peek in our fridge?  There’s a reason we’re fully stocked with this. It’s packed with metabolism-friendly protein and the calcium in yogurt may help lower calcitrol in the body, which helps turn on fat burning and shut down fat storage.  And, the helpful probiotics in yogurt are good for your gut health.  Good gut health includes the good bacteria and gut microbes in those who are a healthy weight are different than in those who are obese.

Ginger:

As you know, Lyssie has a love affair with this powerful anti-inflammatory that keeps the body in better working order, an efficient system fuels a well-tuned metabolism.

 

Metabolism Boosting Morning Green Smoothie

Have this for a light breakfast or a satisfying snack!

Serves: 2

Ingredients

3 ice cubes

1 cup green tea

2, 5.5 ounce containers (11 ounce) nonfat Greek Yogurt

2 cups stemmed and chopped spinach (or kale)

1 medium Granny Smith apple—unpeeled, cored, and chopped

1/2 cup 100% juice, (like 100% pomegranate juice) OR ¾ cup frozen pineapple tidbits

1/4 avocado, chopped

1/4 cup frozen pineapple tidbits

1/2-inch fresh ginger, peeled (optional)

Directions

  1. Combine all ingredients in a blender and puree until smooth.

(Note fiber will be 1-2 grams higher when using pineapple tidbits vs. the juice)

Nutrition Facts: 207 calories, 4 g fat, 1 g saturated fat, 85 mg sodium, 30 g carbs, 6 g fiber, 18 g protein

Metabolism Boosting Morning Green Smoothie
 
Author:
Serves: 2
Ingredients
  • Ingredients
  • 3 ice cubes
  • 1 cup green tea
  • 2, 5.5 ounce containers (11 ounce) nonfat Greek Yogurt
  • 2 cups stemmed and chopped spinach (or kale)
  • 1 medium Granny Smith apple—unpeeled, cored, and chopped
  • ½ cup 100% juice, (like 100% pomegranate juice) OR ¾ cup frozen pineapple tidbits
  • ¼ avocado, chopped
  • ¼ cup frozen pineapple tidbits
  • ½-inch fresh ginger, peeled (optional)
Instructions
  1. Combine all ingredients in a blender and puree until smooth.
  2. (Note fiber will be 1-2 grams higher when using pineapple tidbits vs. the juice)
Nutrition Information
Serving size: 1 serving Calories: 207 Fat: 4 g Saturated fat: 1 g Carbohydrates: 30 g Sodium: 85 mg Fiber: 6 g Protein: 18 g

 

Blueberry Banana Smoothie

Blueberry Banana Smoothie

If you’ve read our other recipes and blogs, it’s no surprise to you that these twin sister, veggie-loving registered dietitians and personal trainers have a big ‘ole sweet tooth.  And while we’ve got many recipes and tricks to prevent our nasty canines 😉 from getting the best of us, we find that when we discover a delicious sweetie to satisfy us, it hooks us for a good long while.

So a few months ago, when chocolate was calling our names a bit too often, we found a super sweet (and healthy!) alternative and we’ve been turning to it ever since.  Frozen, slightly defrosted blueberries (still chilled, but defrosted enough so their sweet juice seeps its way into the bottom of the bowl. Yum!) This addictive treat (aka as blue crack 😉 ) is now making its way into many of our latest creations—and our taste buds, brain and waistline are thankful!

Psst… if you like this recipe, you may want to try:

Blueberry Protein Weight Loss Breakfast Smoothie

Kale Recharge and Detox Smoothie

Detoxifying Green Tea Smoothie

Wake-up Smoothie

Say hello to this healthy and delicious smoothie—a sweet and energizing combo including berries and tropical fruits that you can whip up for two people in the morning and both of you can start your day off right!

 

Here’s what you’ll love:

  • This is a high-protein and low-calorie smoothie without any protein powder! So if you’re not a fan of protein powder, this is for you!

 

  • Just using all natural fruits, vegetables and yogurt, this sister will give your morning a boost of energy.

 

  • Kale! A veggie for breakfast and you’d never even realize! Kale adds so many bonuses including it’s special “detox” capabilities as it aids the liver in both phases of its detox. Blueberries flood your body with anti-aging and disease-fighting phytonutrients and anti-inflammatory compounds as well as bloat-fighting potassium and water!

 

Blueberries paired with pineapples, add  fiber and vitamin C to keep your immune system strong.

Enjoy!

 

 

Blueberry Banana Smoothie

 

Blueberry Banana Smoothie

Makes 2 servings

Prep: 10 minutes

 

Ingredients:

¾ cup raw kale, broken into 1” pieces, loosely packed

½ cup frozen, unsweetened blueberries

½ cup frozen, unsweetened pineapple

1 large banana, broken into 1” pieces

2 teaspoons coconut flakes, unsweetened

1 cup plain Greek nonfat yogurt

 

Directions:

Place all ingredients in the blender, with yogurt being closest to the blade.  Blend together all ingredients until smooth and there are no large food chunks.

 

Nutrition Analysis (for 1 serving): 177 calories, 32 grams carbs, 0 grams fat, 15 grams protein, 62 milligrams sodium, 7 grams fiber

Blueberry Banana Smoothie
 
Prep time
Total time
 
A fruity and filling blueberry smoothie for the morning or as an afternoon snack!
Author:
Recipe type: Smoothie
Cuisine: Breakfast
Serves: 2
Ingredients
  • ¾ cup raw kale, broken into 1" pieces, loosely packed
  • ½ cup frozen, unsweetened blueberries
  • ½ cup frozen, unsweetened pineapple
  • 1 large banana, broken into 1" pieces
  • 2 teaspoons coconut flakes, unsweetened
  • 1 cup plain Greek nonfat yogurt
Instructions
  1. Place all ingredients in the blender, with yogurt being closest to the blade. Blend together until smooth and there are no large food chunks.