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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.

 

 

 

 

 

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

Pumpkin Pie Oat Breakfast Muffins

Pinch us, these twin sisters who are registered dietitians and personal trainers with a sweet tooth must be dreaming! Pumpkin pie for breakfast?!without guilt or regrets?!  You bet!  These healthy breakfast muffins prevent all excuses to skip breakfast.  Most people tell us that when they skip breakfast it’s either because they don’t have time to eat it, or they’re not in the mood, or they’re just not hungry.

Well with these pups, time becomes a non-issue because you can simply make them in advance and grab ‘em and go—then eat ‘em on the run! And if you’re not in the mood for breakfast, that just may change if you add delicious pumpkin pie into the breakfast mix because guilt-free pie that just happens to boost your energy is hard to resist!

Not hungry for breakfast? No worries, toss these in a bag and eat them mid-morning when you do get hungry!  A healthy, energy boosting breakfast is just as good mid-morning!

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

Lime Shrimp with Coconut Rice

Greek Quinoa Salad

Smoked Paprika Chips

Chocolate Drizzled Granola Balls

Breakfast Quinoa Nibbles

Coconut Fruit Pops

 

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What makes Pumpkin Pie Oat Breakfast Muffins so awesome (other than the fact that they’re guilt-free, energy boosting, pie-on-the-go)?

Oats: Starting the morning with whole grains helps get your day started on the right foot. Think quality carbs for energy.  Whole grains help you feel full longer and help maintain blood sugar levels until your next meal.

Pumpkin: The bright orange pumpkin color does more than just lift spirits, it’s packed with fiber, antioxidants and vitamins!  It’s got vitamin C, a great immune system booster, and it’s got vitamin A, great for eye health and for preventing the damage that occurs naturally with aging. Beta-carotene has many benefits including keeping your body younger/ helping to prevent degenerative diseases and it helps in the prevention of cancer.  Pumpkins also boast a healthy serving of fiber, to help you stay fuller longer.

Pepitas (aka, pumpkin seeds): These little seeds are rich in the amino acid tryptophan an important part of the production of serotonin… aka a mood booster!

 

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Pumpkin Pie Oat Breakfast Muffins

Celebrate all things pumpkin in this on-the-go baked oats treat; it’s filled with a nutritious blend of your fall favorites.  Pair these with a serving of vanilla or plain nonfat Greek yogurt—the perfect way to add protein (up to 18 grams).  Think of the combo as kind of a pumpkin pie with whip cream, minus the guilt.

Makes 12 muffins

Ingredients

2 cups old fashion oats or rolled oats (not instant)

1 tsp baking powder

1/4 tsp salt

1 Tbsp pumpkin pie spice

1/4 tsp vanilla extract

1 cup almond milk (we used unsweetened vanilla)

3/4 cup canned pure pumpkin

1 egg (we used Egglands Best because they have 25% less saturated fat compared to other eggs)

1/4 cup honey

1/4 cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional 1/4 cup).

3 Tbsp raw pumpkin seeds

1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend,  you can use whatever type of seed or grain you have on hand!)

Directions

  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 . When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to over bake.

 

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Nutrition Facts Per Serving: 105 Calories, 2 g Fat, 0 g Saturated Fat, 16 mg Cholesterol, 75 mg Sodium, 20 g Carbohydrate, 2 g Fiber, 8 g Sugar, 3 g Protein  

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Pumpkin Pie Oat Breakfast Muffins
 
Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • 2 cups old fashion oats or rolled oats (not instant oats)
  • 1 tsp baking powder
  • ¼ tsp salt
  • 1 Tbsp pumpkin pie spice
  • ¼ tsp vanilla extract
  • 1 cup almond milk (we used unsweetened vanilla)
  • ¾ cup canned pure pumpkin
  • 1 egg (we used Egglands Best (www.egglandsbest.com) because they have 25% less saturated fat compared to other eggs)
  • ¼ cup honey
  • ¼ cup dried cranberries (if you’d like these a little sweeter we suggest adding an additional ¼ cup).
  • 3 Tbsp raw pumpkin seeds
  • 1 Tbsp seed & grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend, you can use whatever type of seed or grain you have on hand!)
Instructions
  1. Preheat oven to 350 degrees.
  2. Line a 12 cup, cupcake pan with muffin papers or coat with non-stick spray.
  3. Combine all ingredients and mix completely until thoroughly combined in a bowl.
  4. Divide batter into 12 cups so that it’s evenly distributed.
  5. Bake for 18-22 minutes. When done, the tops will be firm and not gooey or moist. Poke with a toothpick—and when it comes out clean, the muffins are ready! Be careful not to overbake.
Nutrition Information
Serving size: 1 Calories: 105 Fat: 2 g Saturated fat: 0 g Carbohydrates: 20 g Sugar: 8 g Sodium: 75 mg Fiber: 2 g Protein: 3 g Cholesterol: 16 mg

pumpkin_pie_oat_muffins_collage

Minty Lime Iced Green “Flat Belly” Tea

As veggie- loving, twin sister, registered dietitians and personal trainers, you probably think that we eat healthy foods all of the time and must never battle the bloat or even have days of feeling puffy in the summer heat!  Ha! If only!  First, we do eat healthy foods most of the time, but you likely know by now about our killer sweet tooth that we work hard to keep in check 😉 , and there are times when we feel as if we overdid it on a sweet and just want to flush the bloat!  And as much as we love summer, we’re the first to admit that we do swell in the heat a bit too, and with even a tad bit of sugar, we swell even more- ah!   With such long, hot summer days we’re always looking for a healthy little something that will power us through our days—and that makes us feel lighter and helps to flush the tummy bloat too!…

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This easy refresher hits the spot. From the moment you cut into the lime and pinch off the leaves of mint their refreshing and invigorating scent instantly revitalizes our mind. On top of whisking us away on a little mental vacation the ingredients in this  Minty Lime Iced Green “Flat Belly” Tea have some great health benefits, making us feel lighter and bloat-free to boot!

Psst… looking for more “Detox” drinks?  Please feel free to search our site—and here are a few to try:

 

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

This drink works its magic, thanks to its healthy ingredients:

 

Green Tea  (Want more green tea, check out our Detoxifying Green Tea Smoothie and our Matcha Green Tea smoothie.)

Here’s why we included it in this drink:

The fluid in tea helps to flush excess water weight, minimizing your middle.

  • Typically, when you’re bloated, you’ve eaten too much salt compared to the amount of potassium in your body. When your sodium level is too high (so easy to do since most people far exceed salt recommendations), your tissues hold on to fluid and simply drinking will help your body to flush the salt and restore the normal fluid balance! And if you’re bloated due to constipation, water helps to get things moving through your digestive tract to push waste out of the body. Both mean Buh bye puffiness!
  • More bloat gone? Yup! Green tea has a small amount of caffeine (35- 80 mg compared to coffee’s 100-400 mg in the same size cup). The caffeine contained slightly increases the amount of urine your body expels as it also gives you a slight energy boost.  This gentle boost from green tea is invigorating
  • Caffeine along with the amino acid L-theanine, in green tea have an anti-anxiety effect along with providing energy that is considerably steadier (vs coffee), so you feel light and refreshed.
  • Green tea’s antioxidants, catechins fight cell damage and have been associated with everything from reducing cancer and blood pressure to protecting your brain against aging. As you calm your insides, this means that less damage and inflammation helps to reduce puff, particularly in the long haul.

Lime

We made sure this drink was packed with vitamin C…and lime is a superstar when it comes to neutralizing free radicals and mopping up the damage caused by pollution, smoking, stress and unhealthy food and beverage choices.  Limes also keep your skin looking young (wahoo!) thanks to their vitamin C that assists in collagen formation. .

Mint

We like to think of mint as a peacemaker in the body. It eases indigestion and calms the stomach, possibly by improving the flow of bile through the stomach, which helps to speed and ease digestion. Thanks in part to its anti-inflammatory antioxidant rosmarinic acid, it “calms your insides” to ease the havoc inside your body!  Buh bye indigestion and bloat!

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Minty Lime Iced Green “Flat Belly” Tea

Ingredients

8oz, 1 serving

 

1 bag green tea

8 ounces of water

1/2 small lime, juiced

2-3 mint leaves

Ice, to chill

 

Directions

  1. Prepare green tea according to package directions. (We heated water, just until it bubbled, not a rolling boil., Then we poured it over the green tea bag, let steep for 5 minutes and then removed the tea bag. For stronger tea you can steep longer).
  1. While tea is steeping, juice 1/2 of a small lime in a small dish.
  1. Add the mint leaves into the lime juice and muddle (press the leaves into the dish to release their healthful oils) slightly to release their oils.
  1. Once tea has cooled slightly, pour tea over ice, add in lime/mint juice. You can include the leaves or leave them out, either way you will get their minty effect.

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Nutrition Facts Per Serving: 8 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 1 mg Sodium, 3 g Carbohydrate, 4 g Fiber, 1 g Sugar, 0 g Protein

Minty Lime Iced Green "Flat Belly" Tea
 
Author:
Recipe type: Drinks
Ingredients
  • 1 bag green tea
  • 8 ounces of water
  • ½ small lime, juiced
  • 2-3 mint leaves
  • Ice, to chill
Instructions
  1. Prepare green tea according to package directions. (We heated water, just until it bubbled, not a rolling boil., Then we poured it over the green tea bag, let steep for 5 minutes and then removed the tea bag. For stronger tea you can steep longer).
  2. While tea is steeping, juice ½ of a small lime in a small dish.
  3. Add the mint leaves into the lime juice and muddle (press the leaves into the dish to release their healthful oils) slightly to release their oils.
  4. Once tea has cooled slightly, pour tea over ice, add in lime/mint juice. You can include the leaves or leave them out, either way you will get their minty effect.
Nutrition Information
Serving size: 8 oz Calories: 8 Fat: 0 g Saturated fat: 0 g Carbohydrates: 3 g Sugar: 1 g Sodium: 1 mg Fiber: 4 g Protein: 0 g Cholesterol: 0 mg

Minty_Lime_Fla_Belly_Tea_Collage

Apple Pear “Detox” Spa Water

If you’re looking to immediately get your mind and body back on the straight and slim after an overindulgence, this lil’ drink is your ticket!

We always giggle when we think that as kids we were unknowingly making “detox” drinks, similar to the ones we make now, only we were making them for a very different purpose.  When we were growing up, we spent most of our days at our best friend, Mary’s house, and often when we couldn’t think of anything to do, we’d make concoctions in her kitchen.  Although most of our experiments included making new snacks or meals, surprisingly, one of our favorite creations started out as our attempt to make a floral scented perfume out of apples, pears and mint, yet ended up smelling so delicious that we drank it!  We loved the taste and the smell and it was so refreshing that we decided to sell it at the end of Mary’s driveway in lieu of our typical lemonade stand–only we marketed it as both a yummy drink and fruity perfume, so that people could choose which they wanted to do with it.  If they were thirsty, they could drink it–and if they were sweaty and wanted to smell better they could splash it on their body– just like we did! 🙂

Ironically, now as registered dietitians, we actually know that those very same foods contain potent antioxidants that help to keep the body healthy–and we’re all over them. 🙂  This delish Apple Pear “Detox” Spa Water was inspired by our early experimentations.  And 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. The ingredients in this spa water assists the body in its’ detox process by mopping up damaging free radicals and fighting inflammation, so the body can focus on detoxing and cleansing itself the best it can!  Drinking these beneficial nutrients helps lessen the burden on the body’s system caused by poor diet, pollution and stress. Plus, it helps you to lose the bloat and puff–and helps to prevent sugar cravings! (Read below). 🙂

 

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Psst… looking for more “Detox” drinks?  Please feel free to search this site—and here are a few to try:

 

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

 

How does this drink help you?

This drink not only tastes awesome so it encourages you to drink, it helps to flush bloat and puffiness by helping to fight constipation (hello, flat belly!) and by keeping irritants moving out of your intestinal tract along with the wastes and toxins. And if  you’ve overdone it with a salty meal or had Chinese food the night before, it quickly restores normal hydration status by flushing excess salt (goodbye bloat!).  Plus, it’s a good source of potassium to help counteract sodium.

Drink this dehydration buster to keep your joints well lubricated and your skin glowing (hydrated skin looks youthful, supple and healthy!).

It helps to prevent sweet cravings: For starters, simply drinking this healthy drink takes up space in your stomach, preventing you from feeling overly hungry. When you’re hungry, it’s hard to make a rationale decision about what to eat and it’s easy to give into sweet cravings (or that candy on your co-workers desk). And although you may not realize it, as you hydrate your body with this slightly sweet and tangy elixir, it helps to carry blood, oxygen and nutrients throughout your body, energizing you so that your brain doesn’t crave a quick pick-me-up (i.e. sugar). If you often wake up craving sugar, try drinking a large glass of this first and see how you feel, if you’re like us and our clients, you’ll be pretty excited about what it does to set you back on the healthy train!

 

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Here are the other superstars in this drink:

 

Apples. Yeees! You probably know by now that we’ve both had one every day since high school, when our love affair with them began. 😉  An apple a day may just keep the doctor away! The powerful flavonoids in apples mop up damage caused by toxins, pollution, smoke and stress so the body can heal more quickly.  The flavonoids also keep your heart healthy.  Plus, apples have a good dose of vitamin C, to help mop up damage caused by free radicals and boost immunity.

 

Pears. Pears and apples have a lot in common, they both are packed with antioxidants and phytonutrients to keep your body healthy and to fend off harmful invaders. Like apples, pears are rich in vitamin C, a rock star when it comes to healthy skin and boosting immunity. Pears also contain vitamin E, a powerful antioxidant that protects you against free radical damage and heart disease. Plus, they’re a good source of potassium, so they counteract sodium and the bloat that comes along with it.

 

Spearmint. (can sub any mint) We like to think of mint as a peace maker in the body 😉 It eases indigestion and calms the stomach, likely by improving the flow of bile through the stomach, which helps to speed and ease digestion. Thanks in part to it’s anti-inflammatory antioxidant rosmarinic acid, it “calms your insides” to ease the havoc inside your body!

 

Apple cider vinegar (ACV). We like to splash this health boosting elixir in whenever we can! As we’ve mentioned in some of our other recipes that include ACV (remember our Apple Cider Vinegar Lime “Detox” Drink?) it might be the little kick you need to help with controlling weight. A small amount may help control blood sugar levels when you drink it before eating. There may be a link between acetic acid, found in ACV and it’s starch blocking properties, making your body unable to digest starches consumed during a meal. Less starch being digested over time could mean a little less fat on your body.

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Apple Pear “Detox” Spa Water

1 serving (12oz)

 

Ingredients

¼ apple of your choice, sliced into thin slivers, skin on

¼ pear type of your choice, sliced into thin slivers, skin on

1 sprig of spearmint or mint of your choice

12 ounces of water

1 teaspoon apple cider vinegar

Ice to chill

 

Directions

  1. After washing fruit thoroughly, slice apple and pear into thin slices and add to a large glass.  Use a wooden spoon (or regular spoon) to slightly mash and breakdown the fruit.
  2. Add the mint to the glass. Lightly bruise the leaves of the mint by very gently mashing it to release the natural extracts and oils which will make for a relaxing and cooling experience.
  3. Add water and ice. Splash in apple cider vinegar..
  4. Add water and ice as needed. Discard and replace fruit and spearmint when no longer flavorful or by the end of the day.

 

Nutrition Facts Per Serving (1 serving is 12 oz): 4 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 7 mg Sodium, 1 g Carbohydrate, 0 g Fiber, 1 g Sugar, 0 g Protein

Note: You’re simply infusing the water with flavors and all natural nutrients from the fruits and mint, so the calories are negligible.Apple-pear-mint-detox-waterCOLLAGE 

Apple Pear “Detox” Spa Water
 
Author:
Recipe type: Drinks
Ingredients
  • ¼ apple of your choice, sliced into thin slivers, skin on
  • ¼ pear type of your choice, sliced into thin slivers, skin on
  • 1 sprig of spearmint or mint of your choice
  • 12 ounces of water
  • 1 teaspoon apple cider vinegar
  • Ice to chill
Instructions
  1. After washing fruit thoroughly, slice apple and pear into thin slices and add to a large glass. Use a wooden spoon (or regular spoon) to slightly mash and breakdown the fruit.
  2. Add the mint to the glass. Lightly bruise the leaves of the mint by very gently mashing it to release the natural extracts and oils which will make for a relaxing and cooling experience.
  3. Add water and ice. Splash in apple cider vinegar..
  4. Add water and ice as needed. Discard and replace fruit and spearmint when no longer flavorful or by the end of the day.
Nutrition Information
Serving size: 12 oz Calories: 4 Fat: 0 Saturated fat: 0 Unsaturated fat: 0 Trans fat: 0 Carbohydrates: 1 g Sugar: 1 g Sodium: 7 mg Fiber: 0 Protein: 0 Cholesterol: 1 g

 

Easy Peanut Butter & Chocolate Berry Protein Shake

This smoothie is the perfect way to start a hectic morning—and squash a sugar craving! It’s delicious, refreshing and provides the perfect burst of energy before a workout.

As you can imagine, as registered dietitians, we have many tricks up our sleeves to tame our sweet tooth– and our clients’– and yours, too! One of the best secrets? By including natural sugars like those in fruits (that also come with fiber and health-promoting nutrients) you can really prevent your sweet tooth from getting the best of you. It really helps to fight cravings! We find that many of our clients tame their sweet tooth if they give it a little healthy love at breakfast. That’s why we’ve created these smoothies:

55329552 - vegan healthy dark chocolate avocado smoothie served with raspberries.A word about Protein Powder: Generally speaking, we stick to real, whole food. However, over the years, various protein powder manufacturers have sent us their protein powders to sample– and with our hectic lifestyles, at times we’ve found we really appreciate the convenience and portability of a protein source that won’t spoil easily. And we’ve been grateful to have the powders to quickly toss in our homemade shakes and some other recipes.

Our favorites have contained just a source of protein (typically from whey, pea, hemp, brown rice, artichoke or cranberry) or along with protein, just some greens (dehydrated vegetable or other plant products)—but not the ones with additional fats, grains, or thickeners. Since protein powders all differ in their nutritional content, try to find one that has little to no sugar and is low in carbs and fat. A protein powder can assist in body fat loss if you typically choose a carb-heavy breakfast and instead lighten it up by cutting back on some of the carbs and adding some protein to help you to stay full longer and stay on track. This will prevent overeating soon after breakfast—and the rest of the day.

Note: A word of caution: Watch out for protein powders with additives. To make it easier, try to choose protein powders with just a few ingredients so you don’t have to research all of the other ingredients that very likely could be sugars or sugar substitutes, herbs, etc. If you do find protein powders with many ingredients and you have time to research them (eeks, who has time!?), you can check it out here http://ods.od.nih.gov/. Also, beware if a protein powder brags on the label about creating weight loss —it likely could dehydrate you with a diuretic and cause a quick water loss which is regained just as quickly as it’s lost!

 

Easy Peanut Butter & Chocolate Berry Protein Shake

This smoothie is ideal if you have an on-the-go lifestyle. It can be hard to stay satiated all morning long, especially if you don’t have time to prepare the right breakfast. But this shake will do the trick! Packed with protein and absolutely irresistible, you will look forward to drinking this little number! With 28 grams of protein in the shake, you will feel full all morning long. We suggest having this with a piece of fruit on your way out the door for even extra staying power. Plus, the raspberries in this shake provide you with antioxidants to kick off your day the right way! With only 4 simple ingredients, this morning booster is an easy way to get your morning going!

 

Ingredients:

1 teaspoon almond butter

2 scoops (28 g) chocolate protein powder like Tera’s Whey

1/3 cup raspberries (frozen is fine)

¼ cup vanilla Greek yogurt

¼ cup water

½ cup ice

 

Makes 12 ounces

Serving Size: 1 shake

 

Instructions:

  1. Add all the ingredients to a blender.
  2. Blend until smooth. Enjoy!

 

Nutrition Information: 

Calories: 215

Carbohydrates: 16 grams

Fat: 6 grams

Protein: 28 grams

Cholesterol: 55 mg

Sodium: 111 mg

Sugars: 13 grams

Fiber: 5 grams

Easy Peanut Butter & Chocolate Berry Protein Shake
 
Prep time
Total time
 
Author:
Serves: 1
Ingredients
  • 1 teaspoon almond butter
  • 2 scoops (28 g) chocolate protein powder like Tera’s Whey
  • ⅓ cup raspberries (frozen is fine)
  • ¼ cup vanilla Greek yogurt
Instructions
  1. Add all the ingredients to a blender.
  2. Blend until smooth. Enjoy!
Nutrition Information
Serving size: 1 shake Calories: 215 Fat: 6 Carbohydrates: 16 Sugar: 13 Sodium: 111 Fiber: 5 Protein: 28 Cholesterol: 55