The BEST Mocha Protein Smoothie

Hi Everyone!

We all hear about the many different kinds of protein powders and add-ins out there- whey, hemp, pea, and soy to name a few. But, rather than adding an unknown powder full of ingredients you’ve never used to your smoothie, why not just use what you have? Not only is this recipe much better for you than using an artificially flavored protein powder, but it’s definitely less expensive.

I share a lot of healthy breakfast recipes that are easy to make in the morning before school or work, because I think that starting the day with a good dose of nutrients really makes a difference. The great thing about this smoothie (though all smoothies are great as a morning energy boost) is how light it is. If you’re hungry in the morning, it’s easy to drink this smoothie with another breakfast item on the side, like oatmeal or toast with peanut butter and banana. Or, if you tend to not be so hungry early in the morning, like I am, this smoothie is a delicious way to wake you up with some protein, carbs, healthy fats, and a little caffeine to get you going.

For the coffee, you can use cooled, brewed coffee or make your own cold brew. I bought a mini french press for making individual cups of coffee that works great for cold brew- they are very easy to use! Many brands, such as Califia Farms, also sell unsweetened cold brew coffee at most grocery stores.

As far as the collagen in this recipe goes, you are totally free to leave it out or add it in for extra protein. On its own, this smoothie is full of protein and other nutrients, but the collagen adds an extra boost. I’ll explain the benefits of collagen further with a later post!

Typically, I pour this smoothie over ice because it does have a thinner consistency, similar to a latte drink rather than a thick smoothie. However, it’s plenty cold enough to drink without!

So, enjoy this mocha protein smoothie on those early summer mornings, and be sure to share some with a friend! Thanks for following along, love you all 💗


The BEST Mocha Protein Smoothie (serves 1)

Ingredients:

  • 1 frozen banana
  • 1 cup cold brew coffee
  • 1/4 cup oat milk or other milk of your choice
  • 1 tbs. peanut butter or other nut butter
  •  1-2 scoops collagen peptides
  • 1 tbs. cocoa powder

Steps:

Blend all ingredients and enjoy over ice or by itself!

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Raspberry Almond Breakfast Smoothie

Hi Everyone!

Smoothies are one of my favorite quick breakfasts- they give you a punch of nutrients to start off the day and leave you feeling energized and focused. Not to mention, they take all of 5 minutes to whip up, which is perfect if you’re late often (like I am). With the right combination of ingredients, you can have a perfect mix of flavors, and this raspberry almond one is one of the best.

The creamy texture of this smoothie from the greek yogurt, raspberries, and banana is absolutely perfect, and it can easily be made into a smoothie bowl by using all frozen fruit or adding it some frozen cauliflower for thickness (I promise you won’t taste it!) The added almond butter and collagen give this drink a protein boost that will stick with you in the morning, along with the iron-rich spinach.

The creamy, raspberry flavor of this smoothie is perfect for the winter months when you aren’t blending as many tropical flavors, and you likely already have the ingredients on hand. So, why not blend this up in the morning for a delicious breakfast you can look forward to starting your day with? 🙂


Raspberry Almond Breakfast Smoothie

Ingredients:

  • 1 banana
  • 1 cup frozen raspberries
  • 1/2-1 cup fresh spinach
  • 1/2 cup plain greek yogurt (or coconut milk yogurt)
  • 1-2 tbs. almond butter
  • 2 scoops collagen peptides
  • 1 cup water (or liquid of choice)

Steps:

Combine all ingredients in blender and blend until smooth. Enjoy!

Perfect Post-Workout Chocolate Shake 

Hi Everyone!

For awhile now, I have been trying to come up with the best combination of ingredients for a smoothie with avocado. Avocado is the perfect source of healthy fats that keep you going along with energizing vitamins for the day, so naturally it’s the perfect smoothie add-in. However, every time I’ve tried making a smoothie with avocado in it, it turns out warm, too thick, and unflavorful.

Luckily, I finally found the perfect recipe- this chocolate shake! After lots of recipe testing, I found that this combination was my favorite by far- it’s the best mix of creamy, rich, and a cold, ice-cream like texture. Not to mention, it’s the perfect way to refuel after a workout, with protein, healthy fats, and a little bit of carbs!

The frozen banana sweetens this recipe naturally, but if your banana isn’t very ripe, you may want to add a date or spoonful of pure maple syrup into your smoothie. It also uses frozen avocado, which is important because that gives the smoothie a thick, cold taste that fresh avocado won’t! For the protein in this smoothie, I used collagen peptides, which I’ve mentioned loving before, but you can also feel free to use another unflavored protein powder.

Right now I’m in the middle of my swim season, so I love refueling after a tough practice or meet with this smoothie. This being said, it would also make a great, filling breakfast on the go.

So, enjoy this smoothie and let me know what you think!


Perfect Post-Workout Chocolate Shake

Ingredients:

  • 1/2 frozen banana
  • 1/4 frozen avocado
  • 1-2 scoops collagen peptides
  • 1/2 cup spinach
  • 2 tbs. raw cocoa powder (cacao)
  • dash of vanilla extract
  • handful of ice cubes (about 4-5)
  • 1 cup milk of your choice (I like oat milk for this recipe)

Steps:

Add all ingredients to a high speed blender and blend for 1 minute, or until smooth. Add a little maple syrup or ice if necessary. Enjoy!

Refreshing Mint Cacao Smoothie

Hi Everyone!

I hope you’re all having a great summer and have been able to escape the heat. This summer I’ve been working outside as a lifeguard and it can get pretty warm out, but I’ve been loving ice cold smoothies to cool down! It’s no secret that I am already a smoothie lover (who isn’t?) but summertime smoothies are by far the best. After all, you can’t beat a nutrient packed drink full of all the vitamins you need for the day that also tastes great!

Mint and chocolate are both a classic and decadent combination that is perfect for warm weather. When you combine the cool zing of the mint flavor with the rich dark cocoa, you are left with a delicious treat. So, I decided to make a healthy version of the original mint chip milkshake that still taste out-of-this-world (you can even add less liquid to make your own mint chocolate ice cream!)


In addition, this particular smoothie has frozen cauliflower as a great addition! While this may sound strange, it has no taste in the smoothie and gives it a thicker, more milkshake like texture. It also can easily be dairy free for those with allergies!

So, please enjoy this recipe, and let me know what you think! I hope you all have a healthy and fun summer, stay tuned for lots of new content coming soon. 🙂

Refreshing Mint Cacao Smoothie

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Ingredients:

  • 1 frozen banana (preferably organic)
  • 1/2 cup frozen cauliflower (riced is easiest)
  • 1 cup spinach
  • 1 cup unsweetened almond milk or other milk
  • 1/2 cup coconut yogurt (or other yogurt of your choice)
  • 1/4 tsp pure vanilla extract
  • Leaves of 1 1/2 bunches of mint
  • 1 tsp. cacao powder
  • 1 scoop collagen peptides (optional)

Steps:

Add all ingredients to your blender and blend on high until you reach a thick and milkshake-like consistency. Enjoy!

 

Morning Matcha Smoothie 

Hi Everyone!

Today I am excited to share a recipe for an energizing and refreshing smoothie with you- my morning matcha smoothie. 🙂 This drink uses matcha, a type of green tea, as its key ingredient, to add a boost of caffeine that won’t make you crash and a nice flavor. Matcha, which has become increasingly more popular in the health food industry in the past few years, is a great substitute for coffee as it is high in antioxidants and promotes relaxation. While I have been enjoying matcha tea lattes (recipe coming soon!) the warmer weather has been great for these smoothies.

Now, you all know how much I love to blend up smoothies for a quick breakfast with a nutrient punch, and as summer gets closer and spring schedules become busier, this is the obvious choice for a healthy breakfast or meal on the go. While I love my Raspberry Almond Breakfast Smoothie (recipe on the blog!) and other favorites, this matcha smoothie is a great way to switch things up. The addition of a frozen banana adds creaminess and natural sweetness, and the cinnamon adds a nice flavor boost to balance out your blood sugar.

So, without further ado, please enjoy this morning matcha green smoothie and stay tuned for more refreshing summer recipes coming soon!


Morning Matcha Smoothie
Ingredients:

  • 1 frozen banana
  • 1 cup fresh spinach
  • 1 cup unsweetened vanilla almond milk
  • 1 cup plain greek yogurt
  • 1-2 tsp. matcha green tea (I find mine in packets at trader joe’s)
  • 1/2 tsp. ground cinnamon
  • 1 tsp. honey (optional)
  • 1 scoop collagen peptides (optional)

Directions:

To make, simply add all ingredients to blender and blend until smooth. Enjoy!

Energizing Coconut Coffee

Hi Everyone!

Happy 2018! I cannot believe that it has been another incredible year with all you foodies. I am so thankful for all of the opportunities this year brought, including becoming a guest chef at Laney and Lu cafe, spreading my real food community even wider, sharing more recipes with you, traveling to London for the first time, and teaching a cooking class for kids at my local Whole Foods. Wow! 2017 was truly an amazing year, which makes me even more excited for 2018.

So now we begin January, which everyone assumes to be the “resolution month” of the year. However, instead of only having a healthy intention or resolution this month, I challenge you to work on improving one aspect of your life with each month this year. This could mean drinking more water, eating more fruits and veggies, becoming more active, taking more time to relax, or improving your relationships with others. I tend to think that having one specific time everyone has to “change” their lifestyle each year seems a bit daunting, so instead of dealing with this pressure looming over your head each winter, try to just make small self-improvements throughout the year. This way, you can just focus on the positives and improve your health all year, rather than the negative things you want to change about yourself.

Anyways, this month I am sharing a delicious recipe with you for a healthier, warming “latte” recipe I have been loving recently. I’m sure you all have heard about the wonderful benefits of coconut oil (which I will detail in an upcoming post), but one of my favorite uses for it is in my coffee. Weird, right? You actually can’t taste the flavor from the oil, and instead it just adds a light creaminess and energy boost. On school mornings, I often eat breakfast very early and don’t have much time to make anything complicated, so although I enjoy making creative breakfasts, paring this coffee with a fruit and nut bar or smoothie is a great solution.

This coffee also has a new ingredient that I just started using in it, called Collagen Peptides. Collagen contains the essential amino acids that make up most of the proteins in our bodies, so it is great for strengthening hair, skin, and nails (which everyone can benefit from.) It is a totally safe powder for all ages with just one ingredient, and has no taste at all. You can find it at any health food store, and while it is pricey, one container goes a long way. The collagen in my coffee adds a nice protein boost that keeps me going all the way to lunch.

Also, I know that some people tend to have concerns regarding caffeine at a young age (or any age, really) and the effects it has on people. While normal coffee and milk does tend to give me a caffeine crash, this collagen and coconut latte does not, likely because of the healthy fats and protein that balances it out. However, this is only with my personal experience, so it’s important for everyone to research individually what morning drink, if any, works for them.

Without further ado, here is my favorite new coconut coffee recipe that I hope you all enjoy! Please comment with your ideas regarding the new year and resolutions, and I hope you all have a happy and healthy start to 2018. Thanks for being a great community and spreading the real food love! ❤

Energizing Coconut Coffee


Ingredients:

  • 1 cup organic, hot brewed coffee
  • 1 tbsp organic coconut oil
  • 2 tbsp organic milk (or dairy-free milk, if you’d prefer)
  • 1 scoop Collagen Peptides
  • 1 pinch cinnamon

Steps:

To begin, add all ingredients to your blender. Blend on high for five to ten seconds, until combined, and then transfer to your favorite mug or to-go cup. Enjoy!


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Perfect Protein Pancakes

Hi Everyone!

I have a fun and easy breakfast recipe to share with you all today- protein pancakes! As the school year is back in full swing, mornings have gotten busier and there is less time to make a fun and creative breakfast. So, I have been looking for some healthy and unique breakfasts beyond oatmeal, smoothies, and toast. While those are great options, it is also nice to think outside the box and switch recipes up. Additionally, it is important to eat a protein-rich breakfast before school and sports, so you are full and fueled for the busy day ahead. This recipe is both creative and filling, and takes maybe 1/4 of the time it takes to make traditional pancakes!

When I first came across a recipe for egg and banana protein pancakes, they turned into a scrambled egg consistency that was not very similar to pancakes. So, after a ton of delicious recipe testing, I’m excited to share this one with you! 🙂

As always, please share with others if you liked this recipe, and enjoy!


Banana Perfect Protein Pancakes 

Ingredients:

  • 1 tbs. coconut oil
  • 2 eggs (preferably organic)
  • 1 banana
  • 2 tbs. ground flax seed
  • Pinch of cinnamon
  • Optional toppings- almond butter, berries, banana slices, or maple syrup

Steps:

To start, heat the coconut oil in a medium skillet over medium heat. In a separate bowl, mash a banana and mix in the eggs, cinnamon, and flax seed. Once combined, scoop onto skillet and flip once golden. Enjoy and serve with almond butter, fruit and/or maple syrup!

Razzy Peach Paradise Smoothie + Laney and Lu Cafe Collaboration!

Hi Everyone!

Recently, I had an amazing opportunity to takeover Laney and Lu Cafe’s Instagram account and share a brand new smoothie recipe. If you haven’t heard of Laney and Lu, it is a cafe located in Exeter, NH, that is all about sharing and promoting a love of real food. As one of Laney and Lu’s “Blends with Benefits,” I shared my story (and the recipe I’m about to share with you) for a day, and my Razzy Peach Paradise smoothie was sold in their cafe for the week. It was such a fun experience, and I would highly recommend checking out their inspiring mission and menu at http://www.laneyandlu.com.

This smoothie is perfect for late spring, as it is hydrating, packed with healthy fruits, and has a fun, refreshing flavor. Not to mention, the electrolytes in the coconut water make this smoothie a perfect post-workout choice or hydrating start to the day. Please check out Laney and Lu and their website, and sorry for the delay in posting. 🙂 Enjoy!

Razzy Peach Paradise (serves 1)

Ingredients:

  • 1 ripe banana (fresh or frozen)
  • 1/2 cup frozen raspberries
  • 1 green apple
  • 1 cup frozen peaches
  • 1 cup coconut water

Steps:

To make, blend all ingredients in a high speed blender until smooth. Serve with a sprinkle of chia seeds, if you would like, and enjoy!

Serving Up Summer: The Healthiest Oatmeal Chocolate Chip Cookies

Hi Everyone!

It’s the beginning of the summer- the season where everyone is off to barbecues, 4th of July celebrations, swimming parties, and family camping trips. All of these events are filled with fun, laughter, games, and plenty of sunshine, but have one more thing in common- the food. While summer is a season perfect for spending more time outside with family and friends, it is also seemingly the season for more sugar and more “junk” than anyone’s body would like.

At the same time, when you are asked to bring a dessert to share to a barbecue or an appetizer for all at a party, you don’t want to disappoint. Finding the balance between a dish being healthy enough and having the right flavor can be hard to do, which is why I’m creating this “Serving Up Summer” series! Each post will detail a nutritious and delicious summer recipe that is a definite crowd-pleaser, so you can enjoy healthier summer treats and meals. While indulging in a treat every once in awhile is perfectly okay, having healthier alternatives is an even better option!

The first recipe I have to share with you all (and I can safely say that recipe testing for this series has been absolutely delicious) is the healthiest oatmeal chocolate chip cookie! The classic chocolate chip cookie is an all-time favorite, but for a twist on the original, many recipes add oats for extra texture. When oats are added, most people think that this makes the cookie suddenly many times healthier. However, most recipes call for between 2/3 and a whole cup of refined white sugar. This recipe is sweetened using only bananas, and takes all of 5 minutes to whip up because of the short ingredient list. Some could even call this recipe a “breakfast cookie,” but that’s up to you. 🙂

So, please enjoy these healthy oatmeal chocolate chip cookies, and let me know what you think! Stay tuned for more recipes in this series, and as always, please share with family and friends if you like what you see.

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The Healthiest Oatmeal Chocolate Chip Cookies (makes 24 cookies)

Ingredients:

  • 2 cups rolled oats (preferably organic and quick cooking)
  • 2 overripe bananas
  • 3 tbs ground flax seed
  • 1/2 cup peanut butter (or your favorite alternative)
  • 1/4 cup melted organic coconut oil (plus an additional tablespoon if needed)
  • 1/2 tsp vanilla extract
  • 1/3 cup dark chocolate chips

Steps:

To begin, preheat the oven to 350 degrees. Then, in a medium sized bowl, mash the bananas. Stir in the peanut butter, coconut oil, and vanilla. Then, mix in the flax seed and oats. Fold in the chocolate chips, and then scoop onto an ungreased cookie sheet. Bake each tray for 15 minutes, or until golden brown in color. Enjoy!


 

Strawberry Oat Breakfast Muffins

Hi Everyone!

I came up with a delicious new recipe to share with you all today- strawberry oat breakfast muffins. They are absolutely delicious, healthy, soft, and they give a nice boost of energy in those early morning hours. Not to mention, they are high in healthy fats, omega-3s, and antioxidants. What more is there to love? 🙂

In the early hours before school and work, it can be tough to pack a lot of nutrition in. In fact, often times we resort to eating a chocolate chip granola bar on our way out the door (or not eating breakfast at all). These muffins are a great way to fuel up for the day and pack in plenty of delectable flavor. Also, the texture of oats in these muffins makes them slightly chewier, which I love. While you’re at it, try making a double batch to freeze or making these muffins into mini-sized or jumbo-sized muffins. That way, you can pull out fresh, homemade muffins on any day without baking a whole batch!

This recipe in particular is wonderful for spring and the warmer weather. As the days become brighter and warmer, fresh fruit becomes more accessible and therefore is the perfect addition to these muffins!

So, without further ado, please enjoy this recipe and share the foodie love with others! 🙂

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Strawberry Oat Breakfast Muffins

Ingredients:

  • 1 cup whole wheat flour
  • 1/2 cup organic whole grain oats (quick-cooking are best, because they are chopped into smaller pieces)
  • 1 tsp. baking soda
  • 1/4 tsp. baking powder
  • 1/4 tsp. salt
  • 2 tbs. ground flaxseed
  • 2 eggs
  • 1/3 cup melted coconut oil
  • 1/4 cup unsweetened applesauce
  • 1/2 cup honey
  • 1 cup strawberries, roughly chopped

Steps:

To begin, preheat the oven to 350 degrees and line a muffin tin of choice. Then, mix together flour, baking soda/powder, oats, salt, and flaxseed. Add in coconut oil, applesauce, honey, and eggs. Once evenly combined, fold in strawberries, and add to muffin tins. Bake for 30-40 minutes, or until golden in color and a toothpick comes out clean. Enjoy!