Smoothie FAQ's & Recipe Round-up

For your convenience, this post contains affiliate links.

June 11, 2012 was a good day.  This was the day that after months (possibly years) of considering it, we went to Costco and bought a Vitamix.  We had gone through two other blenders and we needed something reliable to blend our smoothies.

Over three years later, we are still making a least one smoothie a day, if not two!  They make a wonderful, cold, easy dinner on hot summer evenings!  Read on for answers to my most frequently asked questions regarding smoothies and some pretty yummy smoothie recipes!

My husband has had great results with having a smoothie daily!

Smoothie FAQ's

Why Smoothies?

When we decided to drink smoothies, we were prompted by watching the documentary, Fat, Sick, and Nearly Dead.  In this documentary, a man lived for a whole year on juice.  We were inspired by his health improvement by including more fruits and veggies in his diet, but we didn't want to juice.  We wanted the fiber so we could have a meal replacement.

The smoothie is the solution to this.  Of course, juice is more nutrient dense, but lacks the ability to keep you full.  Also, we add protein to our smoothies.  So, in the end, the smoothies we consume have fruits, veggies, and protein.  They are a very healthy meal replacement.

Also, kids love them!  They are a great way to fill your kids with fruits and veggies they may not otherwise eat!

Why a Vitamix?  

As I stated, we went through two blenders that didn't survive our daily smoothie making.  Kitchen Aid was one brand and Cuisinart was the other.  We had already decided that we wanted to drink a smoothie on a daily basis, so investing in a good blender was a necessity.  We read reviews and also had relatives who used a Vitamix.  We were able to sample the use of a Vitamix while on vacation as well.  There was no question that it was a wonderful product.

There is also a 7 year warranty, which we have used, and is excellent!  We have a family member that has a vintage Vitamix that is still going strong!  You can also use your Vitamix to make ice cream, but butters, dressings, dips, flours, and soups!

What if I can't afford one?

Save up.  We did just that.  That is why it took us so long to buy one!  But, it is WELL worth it!  You can also buy certified refurbished ones on Amazon (Click here for link).

Why do I need to include a vegetable?

It is easy to get quite a bit of servings of fruit in a smoothie.  Adding a vegetable evens things out and adds even more nutrition.

What vegetables do you recommend adding to smoothies?

Spinach and carrots are two wonderful options.  Spinach isn't as bitter as kale can be, and it is very nutritious.  You can add any citrus fruit, with a bit of the rind included to take away any bitterness.  I also recommend carrots!  Carrots are naturally sweet.  The kids enjoy the color the carrots add!

What protein do you use?

We use Jarrow Whey for our unflavored protein powder (Click here for link).  We use this if we want to make a fruity flavored smoothie and we want to just be able to taste the fruit, not any other added flavor.

We also use Designer Whey's chocolate protein powder for our chocolate spinach smoothie (Click here for link.)  We vary the flavors of that smoothie by adding coconut milk and/or peanut butter.

Will I notice a difference?

ABSOLUTELY!  You will see improvement in your digestion (the FIBER), and, as you can see in the photos of my husband pictured above, eating a balanced diet (clean foods, limit processed foods, and a lot of produce), and adding a smoothie a day to your diet, may result in weight loss, and if you add protein, aid in building muscle.  My husband has lost weight and improved his cholesterol!

What about traveling?

This sounds crazy, but the Vitamix is wonderful to travel with.  Our Vitamix machine has traveled thousands of miles with us.  If your hotel doesn't have a healthy breakfast, no problem!  Staying with a relative?  No worries!  Just plug your Vitamix in, add the ingredients that you can bring or buy, and you are good to go!  Having regular smoothies while traveling definitely helps prevent tummy troubles that can come as an effect of traveling.

Packing protein and smoothie supplies for travel makes healthy eating easy while traveling!

What are some good Smoothie Recipes?

I am so glad you asked!

Our favorite recipe is simple!

Chocolate Spinach Smoothie

2 cups of coconut milk (no sugar added), 1 very ripe banana, 2 scoops of chocolate Designer Whey protein, 1 1/2 tbsp peanut butter*, 1 1/2 cups frozen spinach.  Blend well and enjoy! (Serves 2!)

*You can vary the recipe by omitting the peanut butter and adding mint leaves!

Here are some other recipes you may enjoy:

Coconut Lime Smoothie

PB&J Smoothie

Little Bit of Everything Smoothie

Green Pina Colada Smoothie

Pine-Berry-Orange-Kale Smoothie

Orange Pineapple Smoothie

For more yummy smoothie recipes, please follow me on Instagram and Facebook! 

20 Scrumptious Snacks

(For your convenience, this post contains affiliate links.)

Sometimes you just need a snack.  When trying to meet your nutritional needs and goals, it's important to keep snacks healthy and full of protein.  Here are TWENTY of my favorite easy snack ideas and recipes!  This is a cheat sheet from two years of my Instagram and blog tried and true snacks and recipes!  Enjoy!

1.  Honey Roasted Chickpeas with pear wedges.

2.  Cheese Stick wrapped in ham or turkey and paired with apple wedges.

3.  Cheesecake Stuffed Strawberries (recipe below).

4.  Cherry tomatoes and cucumber slices with homemade Tzatziki.

5.  Raisin Bread (Ezekiel) toasted and spread with Dark Chocolate Peanut Butter, sprinked with unsweetened coconut on top.  Strawberries on the side.

6.  Caprese Salad (Layer tomato slices, basil leaves, and fresh mozzarella.  Drizzle with olive oil and balsamic vinegar.

7.  Cucumber slices (or spiraled) and cottage cheese, sprinkled with fresh dill.

8.  Chocolate Peanut Butter Oats.  1/4 c quick oats, 1/2 scoop Chocolate Whey Protein, 1 Tsp Peanut Butter, and to top: peanut butter Puffins cereal, semi-sweet chocolate chips, and unsweetened coconut flakes.

9.  1/2 a banana drizzled with peanut butter and topped with unsweetened coconut and a few semi-sweet chocolate chips.

10.  Get your afternoon chocolate fix on a hot afternoon with a Chocolate Mint Smoothie. Recipe: Blend 10 oz unsweetened vanilla almond milk, 12 mint leaves, 1 1/2 very ripe bananas, 2 scoops chocolate whey protein, 2 Tbsp chia seed, and 3 cups frozen spinach until smooth. Serves 2.

11.  Parmesan Herb Roasted Chickpeas with tomato slices.

12.  Questbars.  They are so yummy and pretty clean ingredients!  Low in sugar! Try this:

Brownie Quest Bar + coconut Greek yogurt + dark chocolate + toasted almond slivers.

13.  Pumpkin Mug Cake.  This recipe is quick, filling, and healthy!

14.  A handful of pistachios with an apple.

15. 1-2 tablespoons of peanut butter with celery sticks sprinkled with raisins or chocolate chips ("ants on a log").

16.  Cumbers, tomatoes, and chives, chopped and tossed with feta and dill.

17.  Cottage cheese paired with pineapples or kiwi, or any fruit you'd like!

18.  1-2 tablespoons of peanut butter with apple wedges.

19.  Almond Joy Greek Yogurt. Mix 1/2 cup Greek Yogurt and 1/2 scoop/serving chocolate protein powder until smooth. Top with 2 tsp unsweetened shredded coconut, 1/2 Tbsp dark chocolate chips, and a few slivered almonds.

20.  "Protein Poppers" paired with a fruit or a veggie.

Cheesecake Stuffed Strawberries

From @mindovermunch

INGREDIENTS
1/2 cup cream cheese or neufchatel cheese
1 tsp vanilla
1/2 cup greek yogurt
2 tsp stevia (more or less to taste)
1 graham cracker sheet crushed (optional for topping)
Strawberries, tops removed and inside cut out (I also cut off the tips so they would stand flat!) 

PROCEDURE
🍓Combine cream cheese, vanilla, greek yogurt and stevia in food processor/blender until well combined.
🍓Chill mixture for 1 hour.
🍓Pipe into strawberries (about 1tsp each, depending on size)
🍓Sprinkle graham cracker crust on top.

NUTRITION
Filling will fill around 30 strawberries, each one is around 10 calories!

Pretty Powerful Protein Products

(For your convenience, this post contains affiliate links.)

(I love alliteration.  Can you tell?)

In the last few days, I've had a few readers and friends ask me what protein products I use.  I thought it would be helpful if I posted what I use here so I could include links to the products. This is not an advertisement, but just simply sharing with everyone what products you will find in my pantry.  So, here it goes!

Protein Powder

I love Designer Whey protein powder.  Any of their chocolate flavors will suit me just fine.  However, I have a friend who is allergic to chocolate (!!!), so I have to say, their French Vanilla flavor is pretty good as well.  This protein powder is what I use for my quick protein smoothies with just frozen spinach and coconut milk.  It tastes amazing with just those two ingredients!  If I'm feeling in need of carbs, I add 1/2 a banana!  This protein is sweetened with Stevia and has all natural ingredients.  And, at about $0.70 a serving it's a cheap source of good protein!  (Protein: 18g, Carbs: 6g, Sugar: 2g, Fiber 3g, Calories: 100)

For fruity smoothies, I prefer the unflavored Jarrow Whey protein powder.  I like using unflavored protein when I have fruity smoothies so I can taste the fruit and not the flavor of the protein powder.  You can view some of my fruit smoothie recipes here. (Protein:18g, Carbs: 2g, Sugar: 1g, Fiber: 0g, Calories: 94)

Protein Bars

Questbars are my favorite.  They aren't so frugal, running at least $2 a bar, but they are SO good!  If I am going to a party or gathering that I know will have a yummy dessert, I bring one of these and my hubby and I split it to treat ourselves while everyone eats dessert.  I can pass on dessert for one of these.  Yes.  They are that good!  My favorite flavors are Chocolate Chip Cookie Dough, Cookies and Cream, White Chocolate Raspberry, and  S'mores.  They have 20 grams of protein and between 1-4 grams of sugar and natural ingredients!  They are also gluten free.  That makes this hypoglycemic girl pretty happy!

Pure Protein Bars are a great option and good for your wallet.  These are cheaper, so they are more doable on a budget.  Costco, Target, and Amazon carry these. Our local grocery stores carry them as well.  You can find them for a little over $1 a bar if purchased in bulk. The have 20 grams of protein and 2 grams of sugar.  My favorite flavors so far are the Chocolate Caramel Peanut and the Chocolate Brownie.

Other Protein Products

The Complete Cookie is in a whole other ball park.  I first bought this protein packed cookie for our vacation, which we traveled 3,500 miles by car.  That called for some satisfying snacks!  In comes The Complete Cookie.  My hubby and I shared this cookie, but were still able to only eat 1/2 a serving!  It was delicious and rich...just what a chocolate cookie should be!  They run between $1.50 to just over $2 each, but have two (or if you are like me, 4) servings in each cookie.  Each serving has about 15 grams of protein and 5 grams of fiber.  A very satisfying snack, indeed!  My favorite flavors are Chocolate Chip, White Chocolate Macadamia, and Snickerdoodle.  


I have always been a fan of Kodiak Cakes.  And then they outdid themselves! They came out with a protein-packed version of their flapjack mix, Power Cakes! You can still have your light, fluffy pancakes, and get protein with that too! These delicious, all natural flapjacks have 14grams of protein per serving, 5g of fiber, and 3 grams of sugar.   The carbs are a good 30 grams, which is great for breakfast.  I usually pair these with eggs and fruit and have an awesome, protein-packed breakfast! Now, the tricky thing about Kodiak Cakes is that they are manufactured in Southern California, but you can't find them in bulk here!  For some reason, Costcos in California haven't yet clued into the fact that this product is AWESOME!!!  So, every year, when we vacation in Utah (where the company's headquarters are) or in Washington, we stock up for an entire year.   You can, however, find this product on Amazon (linked above) for at least double the price of Costco.  You can also find smaller boxes at about the same price per ounce as Amazon at Target and Albertsons.

Coconut Cashew Butter

I am sharing this recipe with you the day after I tried it.  This rarely happens, as I usually don't get around to posting the recipe until enough people ask for it or I have some extra time.  Extra time?  Ha!  What is that?  However, this recipe was so very delicious, I had to share right away!  I recommend serving warm and fresh on a piece of toast.  I tried mine on Ezekiel raisin toast.  What a treat!  Enjoy, friends!

(adapted from The Suburban Soapbox and Vitamix Whole Foods Cookbook)

Coconut Cashew Butter

2 cups raw cashews
1 1/2 cups unsweetened coconut flakes/chips

Directions:

1.  Preheat oven to 325*F.
2.  Place parchment paper on baking sheet and cover with a thin layer of coconut and cashews.
3.  Place in oven and bake for 15-20 minutes until light to golden brown.
4.  Let cool completely.
5.  Put in Vitamix or other high-powered blender.
6.  (On Vitamix)  Select Variable 1, then turn on machine and quickly increase speed to Variable 10, then to High, using tamper to press ingredients down towards blade.
7. Blend for 1 minute until you hear a high-pitched chugging sound.  Butter will flow freely through blades and resemble peanut butter texture.  Stop machine.
8.  Store in an airtight container for up to three weeks in fridge.

For mason jars to store the butter in (affiliate link): 

Chicken Vegetable Soup

It's a good day for soup!  Here is a yummy recipe that I came up with a few weeks ago.  Simple and delicious!  

Chicken Vegetable Soup

(All vegetables need to be chopped)

Serves 6-8

4 cups chicken broth or stock 

6 small red potatoes 

3 large carrots 

1 sweet onion 

4 celery stalks 

1 cup of frozen or fresh corn 

1 head of broccoli 

2 red peppers 

1-2 zucchini or yellow squash 

Salt  

Pepper 

Trader Joe's "21 Season Salute" (or other salt-free seasoning) 

1 1/2 - 2 cups cut up or shredded cooked chicken 

Method:  

1. Add broth to large pot or crockpot. 

2. Add potatoes, onion, carrots, and celery. Simmer. 

3. After simmering for 10 minutes, add all other ingredients. Add salt and seasoning to taste. 

4. Simmer covered until veggies are tender. If using a crockpot, simmer on low until veggies are tender, then turn to warm.

*Freezes great for prepped meals!

Speaking of soup, are you in need of new soup bowls?  I sure am!  These are cute! 

(Affiliate link)

Pinterest Fitness Day 14: Waking Up to Exercise & Protein Poppers

The sound of crickets chirping from my iPhone alarm is not my favorite sound.  The crickets chirp is probably to best sound to wake up to, but it still isn't fun.  It is very hard to push myself to get up at 5:30 in the morning, but I must in order to get my workout in.  I found a post on Pinterest the other day that had some really good tips on how to make getting up early to exercise a bit easier.  (Find that post HERE).  One problem I have is trying to get breakfast down before a morning run.  The blogger even covered that!  She recommended Protein Poppers, which are basically balls of oatmeal peanut butter goodness!  I made them today and they are super easy!   (The recipe is included in the link above).  I will have to be disciplined and save them for my pre-workout meal because each ball is 100 calories.  They are small, quick, and packed with protein, which is perfect for a quick bit of nutrition my body needs in the morning.

Early morning yummy-ness  awaits!

Another favorite tip of the blogger is to sleep in your workout clothes.  This works wonderfully.  If I am in my comfy PJs, I am less likely to get up and exercise!  I hope you find these tips as helpful as I did!

PS:  I got 3 1/2 hours of dental work done today.  This was unexpected.  Needless to say, I just did an ab workout.  Here is one of my favorites!

Pinterest Fitness Day 8: Taco Stuffed Bell Peppers

I love tacos.  I love stuffed bell peppers.  Why not put them together?  A blogger over at Skinny Mom was brilliant enough to make a healthier version of just that.  I found the recipe through Pinterest a few weeks ago.  You can find the recipe at SkinnyMom.com.

I, however, don't really like ground turkey that much, so I used organic grass fed ground beef and quinoa.  The quinoa has a very similar texture to ground beef, so when mixed all in, you can hardly tell the difference. It really is delicious!  It also reduces the calories.

Taco Stuffed Bell Peppers
Yields 4 servings

Ingredients:

1/3 cup Red Quinoa
6 oz beef Broth (Low Sodium)
Trader Joe's Taco Seasoning
1/2 Onion, chopped
2 Green Bell Peppers
12 oz Ground Beef (Preferably Organic!)
1/2 Cup Light Shredded Cheese
1/2 Cup Salsa
Canola oil cooking spray
Greek Yogurt

Directions:

1)  Add quinoa, broth, and 1 Tbsp taco seasoning to pot. Bring to a boil and cook according to instructions on quinoa package (usually covered on low for 20-25 minutes).
2)  Cut peppers in half length-wise and clear out seeds.  Put them in a pot covered with water.  Bring to a simmer and cook for 20 minutes.  Remove from pot carefully.
3)  Spray skillet with cooking oil and sauté onions until transparent.
4)  Add ground beef, 1/4 cup salsa, and 1-2 Tbsp taco seasoning (to taste).  Brown beef.  Turn off heat.
5)  Add quinoa and another 1/4 cup salsa to skillet and mix well.
6)  Turn on broiler in oven.
7)  Fill pepper halves with beef and quinoa mixture.  Top with 1/2 of the cheese.
8)  Put in broiler until cheese is slightly brown.
9)  Top with remaining cheese and a dollop of Greet yogurt.  Enjoy!

Healthy Zuppa Toscana

I forgot to get the "heavy cream" when I was trying to make some Zuppa Toscana a few months ago.  I discovered you can replace heavy cream with lowfat milk and lowfat cream cheese!  So, here is the Zuppa Toscana Recipe, a healthier way!

Healthy Zuppa Toscana
Yield: 8-10 servings (Good for freezing!)

Ingredients:
2 Tbsp Extra Virgin Olive Oil
1 Large Sweet Onion, chopped
2 pounds of potatoes, cut in half, then sliced to 1/4 inch thick slices (russet or gold work best, but any potato will work!)
2 cups fresh or frozen Kale, washed, drained, chopped
5 Chicken Sausages (Italian, Basil, or Spicy Italian work best), chopped
32 oz Low Sodium Chicken Broth (Organic is best!)
16 oz Regular Chicken Broth
8oz Low Fat Milk
3 Tbsp Low Cream Cheese, room temperature
Salt and Pepper

Directions:

1.   Heat pan with olive oil.
2.  Add chopped onion to oil and saute until onions are translucent.
3.  Add chooped potatoes and chicken broth.  Simmer until potatoes are tender.
4. While potatoes are cooking, put milk in a mug and whisk in cream cheese.  Set aside.
5.  When potatoes are tender, whisk milk mixture one more time, then mix in gently into broth.
6.  Add kale and sausage.  Season with salt and pepper.
7. Simmer on low for 15-20 minutes, or until kale is tender.  Enjoy!

Vegetarian Stuffed Bell Peppers

1/2 sweet onion (chopped)
1 zucchini (small, chopped)
3/4 cup tomatoes (canned, chopped)
2-3 cloves of garlic (minced)
10-15 fresh basil leaves (minced)
2 tbsp fresh parsley (chopped)
3/4 cup lentils (ready-made from Trader Joe's or your own cooked)
1/2 cup quinoa (cooked, cooled)
3 Mozzarella string cheese (cut into 1/4 inch pieces)
1 tbsp parmesan cheese
2 large red, orange, or yellow bell peppers, halved lengthwise
Non-stick cooking spray
Salt and Pepper, to taste

Preheat oven to 350*F.

Spray casserole dish with cooking spray. Place bell peppers in the dish and set aside. In mixing bowl, combine all other ingredients, except for cheese. Spoon the mixture in equal portions in the bell peppers. Place in oven for 25-30 minutes, or until bell pepper is tender. Turn on broiler in oven. Place cut string cheese sticks on top of bell peppers. Sprinkle with parmesan. Place in oven under broiler for 2 minutes, or until cheese has some golden brown spots. Serve with a bed of greens or fresh veggies. Enjoy!

Yield: Four Servings. About 270 Calories per serving and 400 Mg of Sodium

Crustless Quiche

I love eggs. I love them from my head down to my legs. Yes. I just said that! I would much rather have an egg than a piece of meat any day. So, in the search for a low-calorie basic quiche recipe, I tweaked a few, and came up with this recipe. They are simply delish! Enjoy!

Crustless Quiche

Preheat oven to 450 F.

Ingredients:
1/4 c whole wheat flour (or almond flour if you are going gluten-free)
1 c low fat milk
1 c cottage cheese
3 eggs
1/4 c chopped of each- onion, spinach, broccoli, red bell pepper
1/4 c grated zucchini
3/4 c shredded reduced fat cheese
5 Amylu breakfast chicken sausage links, chopped (or any low fat chicken sausage)
3 T grated parmesan cheese
Cooking spray

Directions:
Put flour in a medium bowl. Slowly whisk in 1/2 c milk until smooth. Add eggs and whisk until smooth. Add cottage cheese and remaining milk and whisk until smooth. Set batter aside. Spray skillet with cooking spray and heat on medium-high heat. Add veggies and sausage and sauté for 3 minutes. Remove from heat. Spray muffin tins with cooking spray. Add 1 T reduced fat cheese to each cup. Add 2 T veggie mix to each cup. Pour egg batter to fill each cup. Finish off by sprinkling with grated Parmesan cheese. Bake for 15-18 minutes, or until set and light golden brown. Makes 12 muffin-sized quiches.

I double recipe and freeze leftovers. They can be popped the the microwave for 20 seconds for a quick, healthy breakfast! Each quiche is about 95 calories.