Recipes of the Day: Lauren’s Favorite Smoothies!

Starting next week, my Summer Shape Ups will all begin replacing 1 meal per day with a nutrient rich smoothie.  So I will start posting more recipes for you to try to get your taste buds ready for this challenge!

Chocolate Blackberry Protein Smoothie

Ingredients:

1 cup frozen blackberries

1/2-1 whole fresh or frozen banana

1 cup unsweetened vanilla almond milk

1 heaping scoop of chocolate protein powder

1-2 cups for fresh washed spinach

Handful of ice cubes

Directions:

1. Pour almond milk  into the blender, blend and slowly add in spinach until liquified.

2. Next add in the remaining ingredients and blend for about 1 minute until desired consistency is achieved.

3. Enjoy!

PB & J Smoothie

Ingredients:

1 cup of fresh strawberries

1 or 1/2 fresh or frozen banana

1 or 2 tsp of all natural peanut butter

1/2 cup of plain fat free greek yogurt or skim milk

1-2 cups of fresh washed spinach

1 handful of ice cubes

Directions:

1. Pour the yogurt or milk into the blender, blend and slowly add in spinach until liquified.

2. Next add in the remaining ingredients and blend for about 1 minute until desired consistency is achieved.

3. Enjoy!

Recipe of the Day: “Chocolate Protein Power Punch Shake”

Ready to replace one meal per day with a nutritous shake? Here is a great one to try!

Ingredients:

1 cup unsweetened vanilla,chocolate or plain almond or coconut milk

1 quarter cup organic pasteurized egg whites

1 scoop chocolate whey protein powder

Handful of raw nuts, preferably pecans, cashews, almonds, or Brazil cut in pieces

1/2 small cooked sweet potato, peeled.

2 tsp dark cocoa powder

1/2 cup of ice cubes

To taste and for added sweetness consider adding: 1-2 packets of stevia, 1 tsp cinnamon, 1/2 frozen banana, 1 tsp vanilla extra, 1/4 tsp sea salt,  or 1 tsp peppermint extract.

Directions:

1. Pour liquid base (coconut or almond milk), egg whites and nuts into the blender and blend until nuts are pureed.

2. One at a time, add the rest of the ingredients, and blend until creamy.

4. Blend in additional ice if wanted.

5. Makes 1 serving.

6. Enjoy immediately

 

Recipe of the Day: “Kale Smoothie”

Starting next week, my Summer Shape Ups will all begin replacing 1 meal per day with a nutrient rich smoothie.  So I will start posting more recipes for you to try to get your taste buds ready for this challenge!

Ingredients:

2 cups washed and chopped/ de-stemmed kale

2 scoops plain or flavored whey protein powder, 1 cup greek yogurt, or 3 ounces of tofu.

1 cup of berries

1 medium banana

1 1/2 cups of unsweetened almond milk or water

Handful of ice cubes

For an extra bonus add 1 tablespoon  of flaxseed, chia seeds or cocoa powder.

Directions:

1. Pour liquid base (water or almond milk etc) into the blender, and slowly add in chopped kale until liquified.

2. Next add in the protein  and mix well.

3. Following with the remaining ingredients and mix until desired consistency is formed.

4. Blend in additional ice if wanted.

5. Makes 2 servings.

6. Enjoy immediately

 Nutrition Content: Calories approx  320, Carbohydrates approx. 30 grams, Protein approx 32 grams, Fat approx 8 grams

 

Recipe of the Day: “Veggie and Egg Muffinless Muffin”

Great for breakfast or anytime! Try this simple recipe for a quick and easy on the go  protein and vitamin filled meal or snack.  Makes 12 servings.

Ingredients:

 12 organic large eggs

1 cup of chopped broccoli

1/2 cup of chopped mushrooms

1/2 cup of chopped peppers any variety

1/2 cup chopped spinach, kale or chard, or ground in blender or food processor

1/4 cup finely chopped onions

2 tablespoons of finely chopped jalapeño

Olive, coconut or similar oil to lightly grease pan

Directions:

1. Preheat oven to 350 degrees

2. Lightly scramble eggs in a large bowl using a fork.

3. Lightly grease muffin trays, on bottoms and sides of cups.

4.  Add chopped veggies to the egg mixture and stir, add ground black pepper to taste.

5.  Fill muffin tray cups with the egg/veggie mixture , stop a little below the top of each cup.

6. Bake in preheated over for about 15 minutes or until lightly browned.

 Nutrition Content:

Calories approx 100, Carbohydrates approx. 4 grams, Protein approx 8grams, Fat approx 5 grams

 

Recipe of the Day: “Meal Replacement Smoothie”

Here is a quick and basic recipe for a protein smoothie to use as a meal replacement!  Try replacing 1 meal per day with this smoothie to boost your weight loss and energy!

Ingredients:

2 cups washed and chopped spinach

2 cups water, coconut water, or unsweetened almond milk

1 medium banana or mango sliced (frozen)

1 cup mixed berries (frozen)

1  heaping scoop unflavored or vanilla protein powder ( I like Met-Rx or BioChem Vanilla whey protein)

2 teaspoons chia seeds

Directions:

1. Pour liquid base (water or almond milk etc) into the blender, and slowly add in chopped spinach until liquified.

2. Next add in the protein powder and mix well.

3. Following with the fruit and chia seeds and mix until desired consistency is formed.

4. Blend in additional ice if wanted.

5. Makes 2 servings.

6. Enjoy immediately

 Nutrition Content: Calories approx  287, Carbohydrates approx. 30 grams, Protein approx 25 grams, Fat approx 5 grams

 

Recipe of the Day: “No Bake Carob Protein Bars”

Here is a quick and basic recipe for a non-bake protein bar, using protein powder.  Use any flavor/brand that you like but I reccomend using a flavored one. Tweak the recipe to meet your dietary needs just make sure to aim for a cookie dough like consistency. You can even roll into balls rather than cut into squares! Enjoy! (makes 24 servings)

Ingredients: 

3 cups of rolled oats ( blend in blender or food processor to make a flour)

1 cup of your favorite flavored protein powder ( I use Cellucor Peanut Butter Crunch)

1 teaspoon sea salt  (or less to taste)

1 cup all natural peanut butter, almond butter, or similar (I use better’n peanut butter, see below)

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2 teaspoons vanilla extract

1/4-1/2 cup carob chips

1 tablespoon coconut oil

approx. 3/4 cup of unsweetened vanilla or plain almond or cocoanut milk

Directions:

1. Line a 13 by  9 inch pan with parchment paper.

2. Mix the oat flour, protein powder, and salt in a large bowl

3. Add in the peanut butter, vanilla, and coconut oil and start to stir in the almond milk until a desired cookie dough consistency is formed.

4. Put the mixture into pan and roll out until it is flat and smooth.

5. Place in freezer for 10 minutes. Then remove and slice into 24 bars.  Store in refrigerator or freezer in an air tight container. Perfect for before or after a workout, or a mid day snack!

Approx 160-180 calories per bar, 18 grams of carbohydrates, 5 grams of fat, 10 grams of protein