All Journal Entries Journals

Smoothies and Protein Bars

Mar 21, 2014 - 0 comments

  Breakfast and Post-Workout Smoothies

Apple Cinnamon Smoothie
Vanilla
Whey protein
1 unsweetened vanilla almond milk

1 Granny Smith apple (cored, sliced)

½ frozen banana

1 tsp cinnamon

stevia (to taste)

5 ice cubes

Apricot Vanilla Smoothie
Vanilla
Whey protein
1 cup unsweetened vanilla almond milk

½ cup fat-free yogurt

10 dried apricot halves

1 tbsp honey

5 ice cubes

Banana Bread Smoothie
Vanilla
Whey protein
1 cup unsweetened vanilla almond milk

1 frozen banana

½ cup (dry measure) rolled oats

1 tsp cinnamon

5 ice cubes

Banana Nutella Smoothie
Vanilla
Whey protein
1 cup unsweetened almond milk

½ cup fat-free yogurt

1 tbsp Nutella

1 frozen banana

½ tsp pure vanilla extract

stevia (to taste)

5 ice cubes

Banana Split Smoothie
Vanilla
Whey protein
1 cup unsweetened vanilla almond milk

1 frozen banana

½ cup frozen pineapple chunks

5 frozen strawberries

1 tsp pure cocoa powder

5 ice cubes

Blue Bomber Smoothie
Vanilla
Whey protein
½ cup fat-free plain yogurt

1 cup water

2 cups frozen blueberries

stevia (to taste)

5 ice cubes

Blueberry Bliss Smoothie
Vanilla
Whey protein
1 cup unsweetened almond milk

1 cup frozen blueberries

½ frozen banana

2 tbsp flaxseed meal

stevia (to taste)

5 ice cubes

Carrot Cake Protein Smoothie
Vanilla
Whey protein
1 cup unsweetened vanilla almond milk

1 frozen banana

½ cup baby carrots

2 tbsp flaxseed meal

½ tsp vanilla extract

½ tsp each of cinnamon and nutmeg

stevia (to taste)

5 ice cubes

Chocolate Cherry Smoothie
Vanilla
Whey protein
1 cup unsweetened chocolate almond milk

½ cup fat-free yogurt

1 cup frozen cherries

1 tbsp honey

5 ice cubes

Creamy Peach Smoothie
Vanilla Whey protein
½ cup fat-free plain yogurt

1 cup water

1 peach (pitted and sliced)

2 tbsp honey

5 ice cubes


Honey Raspberry Smoothie

Vanilla Whey protein
½ cup fat-free plain yogurt

1 cup water

1 cup frozen raspberries

1 frozen banana

1 tbsp honey

5 ice cubes

Mixed Berry Smoothie

Vanilla Whey protein
1 cup unsweetened almond milk

½ cup fat-free yogurt

½ cup frozen strawberries

½ cup frozen blueberries

½ cup frozen raspberries

1 tbsp honey

5 ice cubes

Oats and Honey Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

½ cup (dry measure) rolled oats

1 tbsp honey

stevia (to taste)

5 ice cubes

Piña Colada Smoothie

Vanilla Whey protein
1cup unsweetened vanilla almond milk

½ cup frozen pineapple chunks

3 tbsp unsweetened shredded coconut

stevia (to taste)

5 ice cubes

Strawberry Banana Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

1 frozen banana

1 cup frozen strawberries

stevia (to taste)

5 ice cubes

T’s Special Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

½ cup fat-free plain yogurt

1 frozen banana

½ cup blueberries

1 tbsp honey roasted peanut butter (freshly ground)

½ tsp cinnamon

5 ice cubes

Tropical Smoothie

Vanilla Whey protein
1 cup unsweetened coconut milk

½ cup honeydew melon

½ frozen banana

½ cup mango

3 tbsp unsweetened shredded coconut

stevia (to taste)

5 ice cubes


                                                           Anytime
Smoothies

Banana Coconut Smoothie

Vanilla Whey protein
1 cup unsweetened coconut milk

3 tbsp unsweetened shredded coconut

½ frozen banana

1 tsp coconut extract

5 ice cubes

Berries and Cream Smoothie

Vanilla Whey protein
1 cup unsweetened almond milk

½ cup low-fat cottage cheese

½ cup frozen strawberries

½ cup frozen blueberries

2 tbsp flaxseed meal

5 ice cubes

Chocolate Covered Strawberry Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

1 cup frozen strawberries

2 tbsp flaxseed meal

stevia (to taste)

5 ice cubes

Chocolate Lover’s Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

1 tbsp pure cocoa powder
(I suggest Navitas Brand Cacao Powder )
1 tbsp natural peanut butter

½ frozen banana

½ tbsp extra virgin coconut oil

stevia (to taste)

5 ice cubes

Chocolate Orange Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

½ cup low-fat cottage cheese

1 orange (peeled and all skin removed)

2 tbsp flaxseed meal

stevia (to taste)

5 ice cubes

Cinnamon Roll
Supreme Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

1 tsp cinnamon

½ tsp vanilla extract

1 tsp Butter Buds or butter extract

stevia (to taste)

5 ice cubes

Green Superfood Smoothie

Vanilla Whey protein
1 cup water

1 cup kale leaves (ribs and stems removed)

½ frozen banana

3 tbsp unsweetened coconut flakes

stevia (to taste)

5 ice cubes

Green Tea Protein Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

1 frozen banana

1 tsp matcha green tea powder

stevia (to taste)

5 ice cubes

Peanut Butterscotch Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

½ cup fat-free plain yogurt

1 tbsp natural peanut butter

stevia (to taste)

5 ice cubes

Peanut Butter and
Banana Delight Smoothie

Vanilla Whey protein
1 cup unsweetened almond milk

½ cup low-fat cottage cheese

½ frozen banana

1 heaping tbsp peanut butter

stevia (to taste)

5 ice cubes

Peanut Butter Cup Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

½ frozen banana

2 tbsp natural peanut butter

1 tbsp pure cocoa powder

stevia (to taste)

5 ice cubes

Popeye’s Super Spinach Smoothie

Vanilla Whey protein
1 cup unsweetened almond milk

3 cups spinach

½ frozen banana

1 tbsp natural peanut butter

stevia (to taste)

5 ice cubes

Strawberry Cheesecake Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

½ cup nonfat Greek yogurt

1 cup frozen strawberries

½ tsp cinnamon

stevia (to taste)

5 ice cubes

Strawberry Shortcake Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

10 frozen strawberries

½ tsp almond extract

stevia (to taste)

5 ice cubes

Veggie Lover’s Smoothie

Vanilla Whey protein
1 cup unsweetened almond milk

½ cup nonfat Greek yogurt

1 cup spinach

1 tomato (small)

¼ cup each: baby carrots, onion, avocado, cucumber

½ tbsp coconut oil

½ oz cashews

5 ice cubes

Café Mocha Smoothie

Whey Chocolate protein
1 cup cold water

1 tbsp instant coffee

2 tbsp flaxseed meal

stevia (to taste)

5 ice cubes

Cake Batter Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

½ cup low-fat cottage cheese

½ tsp pure vanilla extract

5 ice cubes

Chocolate Coconut Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

1 tbsp natural almond butter

3 tbsp unsweetened shredded coconut

stevia (to taste)

5 ice cubes

Chocolate Covered
Almond Joy Smoothie

Whey Chocolate protein
1 cup unsweetened coconut milk

1 tbsp shredded coconut

½ oz almonds

½ tsp almond extract

1 tbsp pure cocoa powder
( I suggest Navitas Brand Cacao Powder )
stevia (to taste)

5 ice cubes

Chocolate Turtle Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

1/3 cup egg whites (pasteurized)

2 tbsp flaxseed meal

1 tbsp almond butter (or ¼ cup chopped pecans)

stevia (to taste)

5 ice cubes

Choco Mint Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

1 tsp pure cocoa powder
( I suggest Navitas Brand Cacao Powder )
2 tsp mint extract

stevia (to taste)

5 ice cubes

                                                    Best smoothie ingredients

Chia Seeds, Chia is a source of protein and trace minerals. It contains more than three times of essential fatty acids of most grains. Buy organic, since certain pesticides can build up in a plant's seeds.
Goji berries, Rich sources of antioxidants and 18 amino acids.
Kale, contains isothiocyanate and glucosinolate compounds that help lower your risk of cancer.
Camu-Camu, Contains vitamin C, up to 60 times more than an orange. It's also rich in potassium, calcium, protein, and other phytochemicals. Cacao Powder,  Rich sources of antioxidants, magnesium, iron and potassium.
Maca, It's rich in mood boosting B vitamins, amino acids, and brain-boosting fatty acids.
Wheatgrass, loaded with vitamins, minerals, amino acids, fiber, antioxidants, and a bit of beneficial fatty acids.
Coconut oil, contains lots of lauric acid, a potent immune system protector.
Avocados, rich in vitamin E that could help protect your brain from Alzheimer's disease. It also contains plant-based proteins.
Whey protein, It contains the amino acid cysteine that helps convert glutathione in the body. Glutathione is a potent antioxidant that prepares cells to fight against bacterial or viral infections.
Hemp, It contains all of the amino acids to form complete protein.

                                               Protein Bars

Strawberry Protein Bars With Raisins

This delicious “no-bake” recipe combines strawberry whey protein powder,

raisins, oats, and peanut butter to make a healthy and high protein bar.

Ingredients

• 4 scoops Strawberry Flavored Whey Protein Powder

• ¾ cup Raisins

• ½ cup Peanut Butter

• ¾ cup Whole Milk

• 3 cups Oats

Cooking Instructions

Combine all ingredients in a bowl and mix well. Spread

in a 9x9 baking pan lined with parchment paper. Place in

refrigerator and allow to set overnight. Cut into 6 equal

squares.

You may also use chocolate whey protein powder instead of strawberry.

Serving Suggestions

Makes 6 protein bars.

Nutritional Info

Calories: 431

Protein: 31 grams

Carbs: 50 grams

Fat: 14.5 grams

Multigrain Nutrition Granola Bars


What you’ll need:

2 cups rolled oats

¼ cup sesame seeds

2 Tbsp almonds, chopped

1 Tbsp cashews, chopped

1 Tbsp ground flaxseed, optional

½ cup water

½ cup multi-grain cereal, like this one from Bob's Red Mill

¾ cup creamy peanut butter

½ cup honey

1 cup mixed dried fruit (raisins, cranberries, cherries, apricots), roughly chopped

Pinch kosher salt

How to make it:

1. Preheat the oven to 350°F. Combine oats, seeds, nuts, and flaxseed, spread onto a sheet pan, and

bake until light brown, about 10 to 12 minutes. Pour the warm mixture into a large bowl.

2. Boil water in a medium saucepan and remove it from heat. Add the multi-grain cereal and allow it to

absorb the water, about 2 minutes. Stir in peanut butter and honey, and set the mixture over mediumlow

heat. Stir constantly until the mixture thickens and pulls away from the sides, about 2 minutes.

3. Mix the fruit and salt into the peanut-butter mixture, then immediately pour into the bowl with the

grains. Using a rubber spatula, stir until the grains are evenly coated.

4. Grease an 8x8-inch baking pan with cooking spray, transfer the mixture to the pan, and press it into

a uniform ½-inch thickness. Move the pan to the refrigerator and allow it to chill for at least two hours.

5. Cut into 1½-inch by 1¼-inch bars. Serve immediately or wrap individually in plastic wrap. Bars will

keep for two days at room temperature or four days refrigerated. Makes 30 bars




Post a Comment