Category Archives: Smoothie Creation

Happy Friday!  I am so thrown off with my days these past few weeks that I almost forgot today was Friday….yikes!  I hope you are all off to a fabulous start to your Friday and hope that you have some really fun weekend plans!  We are planning on taking the train up to NYC to visit my bro and sister and law for the weekend and my girlies are looking forward to the “choo choo train ride.”  

I meant to share one of my favorite holiday treats the week of Christmas but I got a bit side-tracked with the launch of my newest EBook that I barely had time to get on here and share much of anything.  However, this chocolate peppermint smoothie is just as yummy in January as it is around Christmas.  I also usually switch up the recipe depending on the ingredients I have on hand, so feel free to tweak to your liking (or your pantry!):

Chocolate Peppermint Smoothie

Chocolate Peppermint Smoothie (Dairy and Gluten Free)
makes 2 servings

  • 2-3 cups vanilla almond milk (you can also make your own using freshly raw almonds and a mesh bag with some vanilla extract)
  • 1/4 cup raw cacao powder OR vegan protein powder (I used vegan Shakeology)
  • 1/4 cup bittersweet dairy-free chocolate chips, chopped dark chocolate 
  • 1/2 teaspoon pure peppermint extract (you can also use a few drops of food grade peppermint essential oil)
  • pinch of sea salt
  • 6-8 ice cubes

for topping:
whipped coconut cream 
crushed candy canes
dark chocolate shavings

Directions:

Add the almond milk to a high powered blender with the ice. Add the pinch of sea salt and sift the cacao or protein powder in, avoiding any clumps. Blend on high until smooth. Add in the chocolate chips and blend again until smooth. You may have to stir the sides to blend well.

Turn off the blender and add the peppermint extract. You may want more than the 1/2 teaspoon, depending on how strong you like it, but that’s a fair starting point. Pour into two mugs and top with some whipped coconut cream, crushed candy canes and some dark chocolate shavings.

I am also linking this post with Mar at Mar on the Run, Cynthia at You Signed Up For What?! and Courtney from Eat Pray Run DC for the Friday Five linkup.  Do you have a guilty pleasure meal or beverage that you have made healthier?  I would love to hear all about it in the comments below!


It’s the Monday after Thanksgiving and if you’re seriously hurting, I don’t blame you.

You ate tons of stuffing, drank an entire bottle of wine and polished it off with a few slices of pumpkin pie.  While there’s no question you had a delicious, fun-filled day, chances are you’re not exactly feeling your best.  You’re bloated and hungover, and you’re pretty sure the 3 mile run you just completed did not undo much of Thanksgiving’s aftermath on your body.

In fact, you feel so disgusting that you’re contemplating a juice cleanse. But is it really worth the light-headedness and constant hunger just to get back on track? Good news for all my peeps who really don’t feel like subsisting on liquid for days: You don’t have to!

The first thing you should know is your body is pretty darn good at healing itself.

It’s Meatless Monday and time to link back up with Deborah Brooks, at Confessions of a Mother Runner and Tina Muir over at Fuel Your Future to bring you options filled with meatless recipes galore for your Monday.  And very much needed after a holiday weekend full of indulgences…I think we may need a detox green smoothie recipe today!

Closeup on autumn vegetables on cutting board

Our bodies, under normal conditions, are well equipped to do a decent job of filtering out all the wastes. Both the kidneys and liver are usually effective at filtering our blood, creating a balance and eliminating waste and toxins.  That means, there are plenty of other ways to rebound after a weekend of too much drinking and eating.

In other words, you don’t need a juice cleanse. But you can do a few things to help your body out along the way — and they don’t require much work at all.

Skip the packaging.

While your body can get back on track on its own, putting great stuff into your body a few days after your Thanksgiving meal will help speed up the detox process.

I would personally skip anything packaged that’s full of “junk” (like sodium and preservatives) and go straight for the good, nutrient dense stuff. Think whole foods and tons of veggies.

Try to focus on whole, raw, fresh foods — especially fruits and vegetables. Foods like raw baby carrots, bell peppers and salads can flush the body with micronutrients and make a delicious snack.

Try to have at least one fruit a day and one source of greens (a good place to get greens is by throwing them in your smoothie).

That doesn’t sound too hard, right?


Hydrate.

The power of water is seriously amazing.

Drinking tons of it will get the bad stuff out of your body fast, so get going on that one ASAP.  Hydration cannot be stressed enough during this time. While your liver and kidneys are working hard to filter the blood, consuming enough water is essential for keeping things moving quickly and fluidly.  Begin your day with at least 16 ounces of water, preferably warm, and focus on consuming water all day long.

Is warm water too bland for you? Add a bit of fresh squeezed lemon and/or ginger, or try some green tea, as it will keep you warm, hydrated and energized.

Hot-water-with-lemon_grande


Eat small meals.

Although you may be tempted to eat as little as possible after treating your body like crap for a few days, it’s best to eat several small, nutritious meals throughout the day to get your metabolism back on track.

Think roughly 200-250 calories, five to six times through out the day.  Focus on foods packed with nutrition such as fruits, veggies, lean proteins and healthy fats that will help restore vitamins and minerals, which are the tools your body needs to run.

Eating six times a day doesn’t sound too shabby if you ask me.


Focus on healthy fats.

In case you haven’t heard, fat will not make you fat.

Healthy fats give you energy and keep you full for longer, helping you maintain a healthy body weight.

And when you’re coming off a day (or four) of filling your body with too much alcohol and high-calorie food with little nutritional value, you’ll need to incorporate these healthy fats into your diet.

Healthy fats like nuts, flax seed oil and avocado help reduce inflammation, which will help get your body back on track a whole lot faster.

Please pass the avocado!

avocado


Exercise

Exercise is great for lifting your mood, burning calories and busting stress.  It’s also key for moving past that “toxic” Thanksgiving meal (or meals) of yours.  Although a long run might be a little too intense at first, try going for a brisk walk to get your body back on its exercise track. Then find a way to sweat.

Another way our body detoxifies is through sweat. In this winter months, it’s not always easy to work up a sweat. Try a hot yoga practice or a steam room, and remember to hydrate afterward!

And flush out toxins with this Detox Green Smoothie and maybe lose a pound or two along the way.

Detox Green Smoothie

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This detox green smoothie can be made the night before or the morning of consuming for the best results.  You can also freeze it when in a pinch but may loose some valuable amino acids in the thawing process. 

What was you favorite Thanksgiving Day indulgence?  I want to hear all about it in the comments below!  Mine was chocolate!

 


More than 30 percent of us start our days on an empty stomach. Many fellow clients that I work with tell me all the time that they just don’t have time for breakfast, and many others think that skimping on breakfast will help shed extra weight….both are UNTRUE!  In fact, people who do eat a morning meal are nearly 50 percent less likely to be obese than those who don’t, according to a Harvard University study. Breakfast can actually help boost your health, and take less than 5 minutes to prep during your busy mornings. (especially a yummy apple cinnamon smoothie).

When it comes to breakfast, fast and healthy often are not words paired in the same sentence.  If you’re looking for a quick and healthy solution, try this apple cinnamon smoothie that I recently trialed in my Vitamix. It packed just enough punch to keep my full until lunchtime and I made 

This cinnamon apple smoothie is packed with natural fats, a serving of protein, and a dash of fiber to keep you full longer.  What makes this great for mom’s on the go is you can even make this smoothie the night before and have it ready to grab in the fridge in the morning. Adding ground flaxseed and some old-fashioned oats helps makes the smoothie a substantial drink that gets thicker as it cools and “gels” in the fridge overnight, meaning it will definitely keep you full for hours.

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afternoon smoothies

This recipe is “threenager” and toddler approved in our house.

I am linking this post up with Deb over at Confessions of a Mother Runner and Sarah over at A Whisk and Two Wands for Meatless Monday, along with  Powered By BLING, Running on Happy & The Fit Foodie Mama for Meatless Monday.  I am also linking up with Angela over at Marathons & Motivation and Ilka at www.ilkasblog.com for their Savory Sunday link up. 

Do you make morning or afternoon smoothies at your house?  What is your favorite go-to ingredient to throw in your smoothie?  I would love to hear all about it in the comments below!


I realize I have been TOTALLY slacking in posting new smoothie content lately.  I was completely off the grid last week with the flu, and am finally starting to feel like a human again.  I even attempted to write fresh content from my sickbed last week but it just did NOT happen.  This week kicks off the first time in about 10 days where I have been able to thoroughly enjoy food again (after having ZERO appetite with the flu).  Today, I want to share a nutrient-dense green smoothie recipe (by popular request) that lacks some green color, but is big on flavor and nutrition – my cherry cacao smoothie. The cherries give this one a dark reddish hue, seemingly hiding all the greens in this smoothie…but don’t fret because it is still backed to the core with healthy goodness!

I made a similar smoothie this past summer for my 30 Day Smoothie Challenge.   We made a different smoothie creation each day for a month straight and this one quickly became one of my favorites!  Two flavors that come to mind when I think about cherries is chocolate and banana. Maybe I am just not ready for summer to have officially ended and am dreaming about diving into ice cream sundaes at the beach!  

cacao-cocoa-smoothie-2

For the chocolate part, I used unsweetened cacao powder, but you can use regular chocolate cocoa powder if you desire. Typically, when I use cherries, I don’t need to add any additional sweetener but with the cacao I did use a bit of honey and liquid stevia to sweeten it up a bit.

I decided to use raw whole almonds along with almond milk for the almond flavor in this smoothie.  The almond flavor was subtle but still there. Almonds do add a bit of extra fat and calories to this smoothie. But keep in mind it is good fat. Plus almonds also add a lot of fiber and protein making this smoothie very filling.

The flavor of the chocolate cherry almond green smoothie was unique but yummy at the same time. It actually tasted more like a dessert, AKA an ice cream sundae. I love having recipes that satisfy my sweet tooth but still offer lots of nutrient-dense options as well.  This one is also kid friendly, so feel free to double to recipe to adjust for your household.  Keep me posted in the comments below if your kiddos enjoyed this smoothie creation!

afternoon smoothie

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It’s no secret that I am a sucker for all things pumpkin-  from coffee to beer and everything in between.  Now that fall is unofficially here (Hello cooler nights!), I spend a lot of time trying to figure out how to eat as many seasonally flavored foods as possible. I love any fall recipes involving pumpkin, and cloves, and cinnamon, yummmm. Unfortunately, most things that come to mind are sugar-packed desserts, which I honestly try to eliminate from my daily diet. Don’t you miss those days when you were younger and you could eat all the desserts you wanted to your heart’s content? I honestly never even thought about what I was putting into my body, but now when I eat sugar I get puffy and feel lethargic (must be getting old, right?!). I’ve been racking my brain for how I could possibly bring that joy back into my life without worrying about my refined sugar or fat intake.

I guess the wave of cooler weather hitting the  East Coast this week has also inspired me to get shaking and baking with some fresh pumpkin puree, and I had a bit left over to throw in my smoothie this morning.  This paleo pumpkin coconut smoothie recipe is both creamy and sweet with no added dairy or added sugar.  This is also a fun smoothie to make when you are looking to “spice” up your morning smoothie routine without a ton of sugar or artificial flavoring.  

paleo pumpkin smoothie

There are just 5 ingredients in this smoothie — pumpkin puree, coconut milk, pumpkin spice, banana, and ice….all super clean and paleo.  Using a high-speed blender makes it extra smooth. I blended this smoothie concoction on high for a few pulses with my Vitamix, and it came out rich and creamy like a milkshake.  Plus it was a hit with my kids, and if any of my fellow mommas out there have “picky” eaters, I know you can relate!  Feel free to share HOW this recipe went over with your family today below in the comments and enjoy!!

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DETOX SMOOTHIE RECIPE

The post Labor Day, end of summer blues, always gets me energized to clean and organize the house, the kids’ clothes, and my kitchen pantry. The change in seasons also gets me thinking about cleaning up my diet (especially because I overindulged a bit to much this holiday weekend! Our bodies have their own built-in detoxifying organs – especially the liver, to flush out the toxins.   There are all sort of things that can leave us feeling a bit sluggish and in need of a recharge, especially after a big holiday weekend!

I drink some variation of a green smoothie for breakfast every morning, and it’s a great way to give my body a boost for the day. Here’s a detox version of my daily smoothie to give your system a boost.

 

Spring Detox Smoothie Recipe | HelloNatural.co This detox smoothie is LOADED with healthy, naturally detoxifying ingredients. Let’s break down each ingredient:Green tea is high in flavonoids (antioxidants) and is the best source of catchins. Catechins are a group of antioxidants that stop cell damage and fight disease and are even more powerful than vitamins C and E. Green tea appears to also help lower the risk of certain kinds of cancer and help prevent heart disease. 

Cucumbers  are great sources of vitamin C, K, beta-carotene and molybdenum. They are full of phytonutrients that provide antioxidant, anti-inflammatory and anti-cancer benefits. 

 

Spring Detox Smoothie Recipe | HelloNatural.co Pineapple is one of the best sources of vitamin C around. Just one 8-ounce serving provides 131% daily value of vitamin C. It is also an excellent source of bromelain, an enzyme which aids in digestion, as well as several b vitamins. Pineapple is an excellent source of manganese.Ginger has long been known to help with digestive troubles, but more recently studies have shown that it also has many anti-inflammatory and antioxidant properties. Ginger contains gingerol which can help reduce the symptoms of arthritis. It also helps with circulation and gives your metabolism a big boost. 

Avocados are an excellent source of numerous vitamins and minerals including high amounts of potassium, vitamin E and B vitamins, as well as other antioxidants. It can also help replenish liver cells, making it a great detox food. The high (healthy) fat content makes it a great companion to other foods containing vitamin A, as it helps the body absorb the other vitamin. Adding in some avocado each day will also help add fiber to your diet, which in turn helps with digestion.

Lemon juice is a natural diuretic with great cleansing and detox properties. It’s high in vitamin C, citric acid, magnesiun and calcium, all of which give the immune system a boost. Starting the day with lemon juice will help improve digestion. It works with the liver to cleanse the body and can help balance pH levels and clear the skin.

Cilantro contains phytonutrients, flavonoids and active phenolic compounds. It helps your body get rid of heavy metals by binding to them. Eating a diet rich in cilantro can also have great anti-inflammatory and digestive benefits. If you’re one of the thousands of people who can’t stand cilantro, try adding it in small amounts to pesto or smoothies to reap the benefits without being overwhelmed by the flavor.

 

Spring Detox Smoothie Recipe | HelloNatural.co Raw honey contains phytonutrients with antibacterial and antiviral properties that can help the boost the body’s immune system and fight illness. It also contains trace minerals, enzymes and antioxidants. Pasteurizing can destroy the benefits of honey, so it’s best to consume it in its raw state. (Don’t give to babies under one though. That’s true for raw or pasteurized honey.) Raw honey is a source of the enzyme amylase which helps with digesting carbohydrates properly.  Another benefit of honey, particularly local honey, is that it can help combat spring allergies.

[yumprint-recipe id=’4′] Do you have a staple breakfast item in your house that you make over and over?  I would love to hear about it below in the comments!


I drink some variation of a green smoothie every single morning.  It is officially a habit I refuse to break and is actually more addicting than coffee.

Green smoothies are perfect for a mommy on the move like myself because I can have a green goddess creation whipped up in my Vitamix or Nutribullet in 5 mins max most mornings. I fully believe that my new newer morning ritual is 99% responsible for the success of my healthy eating habits throughout the day.  I honestly do NOT crave sugar or junk when I start my day with a green smoothie, and it revs up my metabolism to keep my nutrition in line for the day!

Did I mention that I had a baby 10 months ago and these smoothie creations have helped me get in better shape than BEFORE I got pregnant?  That is why I find my green smoothies more addictive than coffee- because the results are so phenomenal that you just make the prep work part of your daily routine.  And an added BONUS is that farmer’s markets are in full bloom this time of year, thus making it easier to find discounted prices for fresh, organic produce in bulk.

The coolest thing about green smoothies is that you can pretty much pick whatever combination of fruit and greens that works for you and it will always be nutrient dense and delicious.

It took me a long time though to find a combination that made me happy enough to sip on everyday. Mostly because I was hell bent on having 2 servings of greens stuffed in there… Not just spinach.

I started experimenting with celery and kale, (since I seem to add spinach in every smoothie I create). I was aiming to create a combination that would pack a nutrient dense punch without a gritty aftertaste.

Well it turns out I don’t like the combo of kale and celery in my smoothies, and once I traded in those veggies for some cucumbers, everything changed. The winning combination? You’re looking at it!

greencucumbersmoothie1 (1)

Cucumber. Apple. Strawberries. Banana. Spinach. Lemon.

And I will let you in on a tiny secret: You don’t even need the banana. So if you are really looking to lose weight (or you just can not stand the taste of bananas), just cut that out. I put it in because I enjoy the taste, and it makes the texture a bit less sweet. But you definitely don’t need it. I often make it with just berries and an apple for fruit. My daughter actually prefers it that way. Oh yes, this is another toddler-approved recipe in our house!

My daughter LOVES this green smoothie! More so than the chocolate ones I make her. That is saying something since she is head over heels for anything chocolate.

I also just want to add a quick note for all my preggo or breastfeeding moms: You will want to add some protein and/or fat to your smoothies. Add one or more tablespoon of the following- almond butter, coconut butter, hemp seeds, chia seeds, flax seeds, or a vegan based protein powder, like Shakeology  You can also add half of an avocado for a creamier texture. This smoothie is high in vitamin A, vitamin C, fiber, iron, manganese, magnesium, and potassium, so it makes for a great kid-friendly option.

Smart Substitutions: If you want to go real low-cal, low-sugar with this smoothie, you can easily forget the banana. I’ve been doing that lately and then just adding some stevia in its place. That way if the lunch smoothie I am making later in the day has a banana in it, I don’t double up on my banana consumption for the day.  But some days, I just feel like having 2 bananas a day:)

Another Green Smoothie
 
Recipe Type: Vegan, gluten free
Cuisine: Smoothie
Author: Lauren Boldizar @holisticfitfam
Prep time:
Total time:
Ingredients
  • 1 cup filtered water
  • 1/2 cup chopped cucumber
  • 1 cup strawberries (fresh or frozen)
  • 1 banana (frozen is best)
  • 1 apple, cored
  • 2 cups fresh spinach
  • juice of 1/2 lemon
  • ice (6-8 cubes)
Instructions
  1. Pack everything into a high powered blender and pulse until smooth. Add more ice for a thicker consistency.
 

*Now that I am used to this smoothie, I’ve  started adding 3 ounces of baby spinach, making it without the banana, and sweetening it with stevia. More nutrition and less sugar!

LB June

 

Do you have a go-to staple smoothie recipe in your house?  I would love to hear all about it in the comments below!

 


 

PEANUT BUTTER BANANA OATMEAL SMOOTHIE

Ripe bananas and natural peanut butter create a yummy, salty-sweet flavor combo in this protein-packed smoothie– perfect for breakfast on the go for any mommy on the move.

Aside from maybe dark chocolate, few foods taste better with freshly roasted, salty peanut butter than a perfectly ripe banana. This Peanut Butter Banana Oatmeal Smoothie combines the best of both worlds and is morphed into a well-rounded breakfast on the go, or a healthy snack, thanks to coconut milk, bananas, and oats.

 

PB banana oat smoothie

With most of the kiddos starting back in school and the return of hectic morning schedules, this smoothie comes together in literally a few minutes and will fill you up until lunch time…BONUS!

Thanks to the protein and nutrient-dense whole ingredients, this smoothie will give you and your kiddies long lasting energy throughout the morning and avoid a mid-morning sugar crash, which puts more money back in your pockets, by avoiding the mid morning craving for a Starbucks latte.

PEANUT BUTTER BANANA OATMEAL SMOOTHIE
PREP TIME
TOTAL TIME
Author: Lauren Boldizar | Holistic Fit Fam
Recipe type: Breakfast
Serves: 4
INGREDIENTS
  • 1 banana, cut into chunks (frozen is ideal)
  • 2 cups chilled coconut milk
  • 1 cup old fashioned oats
  • ¼ cup natural peanut butter
  • 1 teaspoon cinnamon
  • 1 Tablespoon flax seeds, ground into meal
  • 6-8 ice cubes
INSTRUCTIONS
  1. Place all ingredients in a high speed blender and puree until smooth.  Blend until no banana chunks remain, and the mixture is evenly incorporated.  Mix in the flax as the final ingredient.
NOTES
For a thicker smoothie, add more ice.

What is your favorite no-cook breakfast recipe?? I’d love to hear from you in the comments below!
Your straw is waiting…..