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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.

 

Blueberry Protein Weight Loss Breakfast Smoothie

As registered dietitians and personal trainers we feel lucky to work with so many awesome clients.  Most want to have some fun and enjoy indulging but also know when it’s time to get back on track and tighten the reigns– and trust us, these twin sisters get it!  Yes, it’s not just our clients who at times feel like they need to undo the damage from too much–we, too have times when we just want to undo the damage that we did over the last couple of days from eating too much, drinking too much or just falling off the healthy track…and we’ve got just the morning dazzler to get your mind and body back on the fast track to slim–while losing the bloat and feeling satisfied!

Often we try to get right back on track with our Kale Recharge and Detox Smoothie or our Detoxifying Green Tea Smoothie which both work magic. We also sip our Raspberry Ginger Detox during the day. Or we go for this awesome Blueberry Protein Weight Loss Breakfast Smoothie! Aside from it being the perfect way to reboot the body (see below), this smoothie tastes yummy, so it’s ideal when your mind and taste buds aren’t feeling like they’re ready to dive in to very bland foods that many people believe are the only foods allowed when they’re trying to cleanse the body from the damage of overindulgence.  Admittedly, especially when we just get back from a vacay, our minds are still a little in la-la land 😉 and our taste buds want to be tantalized (this healthy, cleansing number does the trick!).

Although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, assist it in its process.  And this drink does just that! 

 

This smoothie is a superstar when it comes to weight loss and flushing bloat and toxins from the body!  Here’s how it works:

For weight loss:

It’s super-satisfying– with just 224 calories, it will keep you satiated with it’s 20 grams of protein.  It will power you through your morning keeping your energy levels stable so you don’t experience an energy crash that would have you craving a quick sugar pick-me-up (this means you won’t find yourself diving into the vending machine mid-morning in search of an energy boost).

More reasons to sip this blue smoothie to assist in weight loss? 😉

The blueberries! Research suggests they actually may assist in weight loss (yippee!) since they contain the phytochemical C3G that may increase production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite). Oh yeah!

 

For flushing bloat:

Starting the day with this nutrient and water-filled smoothie helps to flush out excess salt and the bloated and puffy feeling that comes with it. The high water in combination with the potassium from the blueberry and lemon flushes bloat by restoring normal fluid balance so you can kiss puffiness goodbye.

The blueberries are loaded with fiber, which helps to flush waste out your colon (goodbye constipation and unsightly gut bulges from it–hello flatter belly. Oh Yeah!)

 

For mopping up free radicals and toxins that age and damage your body.  Here’s why we like to drink this smoothie in the morning:

There’s no better time to flood your body with nutrients that help to rejuvenate your cells and that help your liver to do its’ job of detoxifying invaders (chemicals, smog, toxins, alcohol, etc.) that could harm the body. However, you can drink this babe any time of day and it will still work is magic.

The blueberries flood your body with anti-aging and disease-fighting phytonutrients and anti-inflammatory compounds as well as bloat-fighting potassium and water!

Lemon helps to promote the activity of a liver enzyme that converts harmful, toxic substances to less harsh chemicals (via the liver through a compound called d-limonene.). Lemon, is packed with vitamin C, which is a potent antioxidant which mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body. 

 

Blueberry Protein Weight Loss Breakfast Smoothie

Enjoy this sipster for breakfast to take the edge off hunger, prevent overeating, flush bloat and help set your mind & body on the healthy track.

Serves 1

Ingredients:

1/2 cup frozen blueberries

1/2 tbsp almond butter

1/2 cup unsweetend vanilla almond milk

1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*

1/2 teaspoon fresh lemon juice (ok, if not fresh)

water to blend

 

Directions: Blend this all together and drink! Enjoy!

Nutrition Facts: 224 Calories, 4 g fat, 19 g carbs, 4 g fiber, 10 g sugar, 20 g protein

*Note: if you don’t have protein powder, substitute with 6 ounces nonfat Greek yogurt.

Pictured below with 1 teaspoon organic coconut flakes.

Blueberry Protein Weight loss Breakfast Smoothie
 
Author:
Serves: 1
Ingredients
  • Ingredients:
  • ½ cup frozen blueberries
  • ½ tbsp almond butter
  • ½ cup unsweetend vanilla almond milk
  • 1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*
  • ½ teaspoon fresh lemon juice (ok, if not fresh)
  • water to blend
Instructions
  1. Blend this all together and enjoy!
Nutrition Information
Serving size: 1 Calories: 224 Fat: 4 g Carbohydrates: 19 g Fiber: 4 g Protein: 20 g

Coconut Fruit Pops

One of the things that amuses us most about being registered dietitians and personal trainers is watching our clients expressions when we tell them that we have a sweet tooth.  They figure that just because we eat a healthy diet, exercise and love veggies that we automatically must just not like sweets.  Ha! If only!

We love chocolate and especially gravitate towards sweets that are cold or hot.  In fact, we joke about being single-handedly (or double 😉 ) responsible for putting a frozen yogurt shop out of business when we were in high school and our friend worked at the shop and hooked us up with free frozen yogurt.  We practically lived there! 😉

But as you know, one of our favorite things to do is to create foods that are super delicious and satisfying and waistline friendly too! So fin honor of our frozen yogurt craze we made this Skinny Strawberry Mint Ice Cream and in honor of our chocolate phase (which hasn’t gone away, BTW), we made this Dark Chocolate Banana Ice Cream  and this Chocolate Peanut Butter Banana Ice Cream  and from what we call our “pops” phase we made these Green Energy Popsicles, these Banana Puree Popsicles and now these Fruit Pops (see recipe below) that we can’t wait for you to enjoy!

Coconut_Berry_Pops

And although these are spectacular any time of year, we think these are the perfect way to sport red, white, and blue while enjoying on the 4th of July! This dairy free pop combines strawberries, blueberries, and a coconut milk beverage* so you’ll be ready for the holiday—or to celebrate any occasion!

 

Coconut Fruit Pops

 

Makes 4 small pops

Ingredients

1/3 cup frozen blueberries

½ cup frozen strawberries

1/3 cup vanilla coconut milk beverage

2 tsp honey

1 Tbsp unsweetened coconut shavings

*Be sure to use a coconut milk beverage instead of coconut milk from a can, as this has significantly lower calories and they are actually quite different For example, SO Delicious Dairy Free Vanilla Coconut milk has 80 cal per serving (1 cup) and 5 g of fat. Traditional coconut milk from a can has 420 cal per cup and 42 g of fat! Traditional coconut milk is made from pressing the pulp of the coconut, which releases a rich cream. Coconut milk beverage is then made by adding water to the creamy coconut milk and is then usually fortified with vitamins and minerals, such as calcium. The watering down of the coconut cream thus results in less fat!

 

Directions

1.      Let the frozen blueberries and strawberries partially thaw for a couple minutes (we suggest using frozen over fresh because it causes the overall pop to freeze faster and it helps to create a more consistent blend) and dice them into small pieces.  (Plus, it’s easier to get berries [and more economical] all year long when they’re frozen.  Yep, we enjoy popsicles even in the winter!)

2.      Mix together the vanilla coconut milk and honey in a small glass. (Tip: spray the tsp with oil to prevent the honey from sticking!)

3 .Layer the milk mixture with the blueberries and strawberries, sprinkling the coconut shavings in between each layer in the popsicle holders (small cups work fine too!)

Stick the popsicle stick in and place in the freezer for 2 hours, then enjoy!

 

Nutrition Facts per Serving

Calories: 55

Carbohydrates: 10g

Fat: 2g

Saturated Fat: 2g

Trans Fat: 0g

Cholesterol: 0g

Protein: 0g

Sodium: 5mg

Sugar: 8g

Fiber: 2g

 

Coconut Fruit Pops
 
Author:
Recipe type: Dessert
Serves: 4 Pops
Ingredients
  • ⅓ cup frozen blueberries
  • ½ cup frozen strawberries
  • ⅓ cup vanilla coconut milk beverage)
  • 2 tsp honey
  • 1 tbsp unsweetened coconut shavings
Instructions
  1. Let the frozen blueberries and strawberries partially thaw for a couple minutes (we suggest using frozen over fresh because it causes the overall pop to freeze faster and it helps to create a more consistent blend) and dice them into small pieces. (Plus, it’s easier to get berries [and more economical] all year long when they’re frozen. Yep, we enjoy popsicles even in the winter!)
  2. Mix together the vanilla coconut milk and honey in a small glass. (Tip: spray the tsp with oil to avoid prevent the honey from sticking!)
  3. Layer the milk mixture with the blueberries and strawberries, sprinkling the coconut shavings in between each layer, in the popsicle holders (small cups work fine too!)
  4. Stick the popsicle stick in and place in the freezer for 2 hours, then enjoy!
Nutrition Information
Serving size: 1 pop Calories: 55 Fat: 2 g Trans fat: 0 g Sodium: 5 mg Fiber: 2 g Protein: 0 g

 

PB & Bananaberry Frozen Pops (or Blueberry Banana Boats)

We’re not gonna lie—we think this is one of our fave easy snack creations yet! And the crazy thing is it’s not even so unusual, in fact, you’ve likely had your own variation of this, but this version is so good, we wanted to make sure you have this in your recipe toolbox too. After all, a good, healthy snack that you enjoy eating can help to keep you on track for the entire day, boosting your energy, filling you with nutrients and helping prevent cravings and overeating later in the day. Ultimately it can help you to lose weight—if that’s your goal.

And you have a love affair with PB (like we do 😉 ) you’ll wanna give these lil’ numbers a whirl- our healthy Microwave Peanut Butter Chocolate Chip Cookies, our Wild Blueberry Cookies and our Minute Oatmeal Raisin Cookies

PB&_Bananaberry_Frozen_Pops_Bluberr_Banan_Boats
This nutrient-rich popsicle feels like an indulgent, satiating treat yet is packed with nutrients that work to keep you calm on the inside while keeping your energy and mood stable, and improving concentration (and attitude! :)) throughout the day. Eating this frozen “popsicle” feels like a dessert—yet it’s entirely wholesome and there’s no added sugar!

Here are just a few reasons this pop-sicle snack is the bomb! Or shall we say, the “pop!” 🙂
• The anthocyanins in blueberries have been found to improve memory and protect against age-related deterioration of memory function.

 

• Not only are blueberries low in calories (80 calories/cup, 3.6 g fiber), but research suggests they actually may assist weight loss (yahoo!) because they contain the phytochemical C3G that may increase production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite). Oh yeah!
• Peanut butter is rich in protein and fiber and is rich, creamy and helps improve satiation.

 

 

• Bananas are potassium-loaded, helping to flush bloat from sodium and relax muscles to boot.

 

PB&_Bananaberry_Frozen_Pops_Bluberr_Vert

 

PB & Bananaberry Frozen Pops (or Blueberry Banana Boats)
Serves 2

 

Ingredients
1 large banana
2 tablespoons peanut butter
15-20 blueberries
1 strawberry, sliced
1 teaspoon chopped peanuts

 

Directions
For PB & Bananaberry Frozen Pops:
1. Place a piece of parchment paper or wax paper on the bottom of a freezer- safe Tupperware. Tupperware should be large enough to hold a banana. As an alternative simply lay out a piece of wax paper on a flat surface.
2. Cut banana in half horizontally. Carefully push a popsicle stick halfway through each piece of banana starting from the side that you sliced the banana.
3. Spoon a thin layer of the peanut butter over the top half (opposite side of the stick) of each banana.
4. Decorate each banana pop by sticking the blueberries and strawberries to the peanut butter. Sprinkle peanut butter with chopped peanuts, if using. (NOTE: You can eat as is at this stage but we recommend freezing for a really indulgent-feeling treat!)
5. Place the pops on the parchment paper in the Tupperware and freeze for several hours or until desired frozen consistency is reached. If you aren’t using Tupperware, simply wrap the banana in the wax paper and freeze. It will freeze more quickly this way but may get a bit more solidly frozen.
6. Remove from freezer and dig in!

 

Nutrition facts per serving: 178 Calories, 21 g carbohydrate, 6 g protein (we like to boost the protein sometimes by rolling the fruit & nut covered pop in Greek yogurt before freezing—yum!) or by adding extra nuts!) 9 g fat, 6 mg sodium, 4 g fiber

 

Directions for Blueberry Banana Boats:

Blueberry_banana_boat

1. Place a piece of parchment paper or wax paper on the bottom of a freezer- safe Tupperware. Tupperware should be large enough to hold a banana. As an alternative, simply lay out a piece of wax paper on a flat surface.
2. Cut banana in half lengthways.
3. Spread a layer of the peanut butter over each half of banana.
4. Decorate each banana boat with blueberries and sliced strawberry and sprinkle with chopped peanuts if you are using. (NOTE: You can eat as is at this stage but we recommend freezing for a really indulgent-feeling treat!)
5. Place the boats on the parchment paper in the Tupperware and freeze for several hours or until desired frozen consistency is reached. If you aren’t using Tupperware, simply wrap the banana in the wax paper and freeze. It will freeze more quickly this way but may get a bit more solidly frozen.
6. Remove from freezer and dig in!
Nutrition facts per serving: 178 Calories, 21 g carbohydrate, 6 g protein (we like to boost the protein by adding extra nuts!), 9 g fat, 6 mg sodium, 4 g fiber

 

 

 

PB & Bananaberry Frozen Pops (or Blueberry Banana Boats)
 
Nutrition facts per serving: 178 Calories, 21 g carbohydrate, 6 g protein (we like to boost the protein sometimes by rolling the fruit & nut covered pop in Greek yogurt before freezing—yum!) or by adding extra nuts!) 9 g fat, 6 mg sodium, 4 g fiber
Author:
Ingredients
  • 1 large banana
  • 2 tablespoons peanut butter
  • 15-20 blueberries
  • 1 strawberry, sliced
  • 1 teaspoon chopped peanuts
Instructions
  1. For PB & Bananaberry Frozen Pops
  2. :
  3. Place a piece of parchment paper or wax paper on the bottom of a freezer- safe Tupperware. Tupperware should be large enough to hold a banana. As an alternative simply lay out a piece of wax paper on a flat surface.
  4. Cut banana in half horizontally. Carefully push a popsicle stick halfway through each piece of banana starting from the side that you sliced the banana.
  5. Spoon a thin layer of the peanut butter over the top half (opposite side of the stick) of each banana.
  6. Decorate each banana pop by sticking the blueberries and strawberries to the peanut butter. Sprinkle peanut butter with chopped peanuts, if using. (NOTE: You can eat as is at this stage but we recommend freezing for a really indulgent-feeling treat!)
  7. Place the pops on the parchment paper in the Tupperware and freeze for several hours or until desired frozen consistency is reached. If you aren’t using Tupperware, simply wrap the banana in the wax paper and freeze. It will freeze more quickly this way but may get a bit more solidly frozen.
  8. Remove from freezer and dig in!