KEFIR milk & Fruit Smoothie

kefir-3

Ingredients:

2 TBSP each: Hemp seeds, ground Flax seeds, oats

1 small ripe banana

small handful fresh or frozen strawberries

small handful fresh or frozen peaches

1 cup KEFIR plain unsweetened milk (found at Trader Joe’s. I can only find flavored versions at Aldi-FYI. I don’t want to use flavored as it has almost double the sugar content)

kefir-smoothie

After playing around with my new smoothie ingredients I have decided this is one of my favorite combos that I wanted to be sure to share with you. Find protein in the hemp seeds, oats and KEFIR milk. A really yummy sweetness from the peaches, especially, and the banana & strawberries. I also love it because it is fairly simple to make & doesn’t require a ton of ingredients. Great taste for kids too!

 

All that goodness in one drink!

Helpful hints: add a splash of water while blending if it seems too thick. I used frozen fruit which you can do or add ice in its place.

kefir-smoothie-2

I hope you will give it a try!

xo, Adrienne

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Market Mondays Week 4

Market mondays

Had a great shopping trip yesterday at the market!

I spent my usual $30 and got lots of goodies to use in smoothies, snacks and salads for the week.

Apples-with nut butters, alone, in smoothies

Peaches-salads, smoothies and in Greek yogurt, alone

Tiny black raspberries-salads, smoothies and in Greek yogurt

Celery-salads and to put nut butters on

onions-potato salad

Potatoes-baby reds for roasting or potato salad

Spicy honey brown mustard-in potato salad with Greek yogurt, dip for pretzels, on turkey sandwiches

red leaf lettuce-salad and smoothies

Orange pepper-on salads and for dip

Beet chips-alone or with dip or Greek yogurt

Spinach dip-on grilled chicken or with veggies or chips

and…some red, white and blue candy corn for Max (don’t ask…)

Anyway, I have made a delicious chicken salad, a banana and avocado smoothie and a potato salad so far! Above I listed different things you can make to eat with the different ingredients, I hope you can use some of the ideas I listed 🙂

Here is the Chicken Salad recipe:

Lettuce, Grilled chicken, half of a peach cubed, a handful of raspberries, 2 tsp crumbled feta cheese, 1/4 cup cucumber toss with 2 tsp. dressing or olive oil and vinegar.

market monday 44

Potato Salad recipe:

potato salad 44

15 small baby red potatoes boiled for 15 minutes and cubed into halves or quarters

2 celery sticks chopped

1 small Spanish onion chopped

3 tsp spicy honey mustard

2 heaping tbsp plain Greek yogurt

2 tsp oil of your choice

2 tsp apple cider vinegar

Season with salt, pepper, basil & oregano

Mix all together and chill for several hours

potato salad 4

Banana & Avocado protein smoothie:

1 ripe banana

1/2 ripe avocado

1/2 c milk of your choice

2 tsp ground flaxseeds, hemp seeds or chia seeds

1 scoop vanilla protein powder

3 to 4 ice cubes-blend

market monday 444

Enjoy!! I hope from reading my blog you realize that it isn’t hard and it isn’t expensive to eat healthy and make balanced meals for you and your family! xoxo

Adrienne

The Ultimate Pre-Workout Smoothie

the ultimate pre workout smoothie

The Ultimate pre-workout smoothie recipe:

1 banana

4 to 5 ice cubes

1/2 c unsweetened almond milk

1 tbsp. pnb

1/4 c walnuts

2 tsp ground flaxseeds

3 tsp oats

1 pack instant coffee like Starbucks VIA brand

1 pack cocoa dark choc supplement

Blend until smooth and as always supplement with what you have, leave out the dark choc or coffee, use almonds instead of walnuts…..but do it, make it and make sure you have a pre-workout snack or smoothie so that you can crush your workouts appropriately!! 😉

Peaches & Coffee Smoothie

peaches and coffee smoothie

Oh man!! I went weeks without having a smoothie and I finally had one this am! I treated myself last week to a pack of Starbucks VIA. I had been out of it for a long time! I forgot how much I loved putting coffee in my smoothies! Also, my body was  feeling off so I finally realized without smoothies I don’t get my dose of flaxseed . I need my flaxseed! That is the number one reason I am so happy I had a smoothie this am!

I went grocery shopping at Aldi last night and got great prices on frozen and fresh fruit! (I highly recommend you doing the same) I decided to go for a peaches and cream like smoothie but with coffee. It was delicious and I drank it down fast!

The ingredients are listed above but if you don’t have or want to leave out the peanut butter and or the Greek yogurt then go ahead and just add a little more protein powder. Or, if you want you can add a little more peanut butter and Greek yogurt and leave out the powder. As always, make it a good balance of nutrients!

Enjoy!

xo-A

 

Tropical Green Smoothie

tropical green smoothie

What you will need:

heaping handful of spinach leaves (I keep a bag in the freezer)

juice of one lemon

a few of the following: dark cherries, peaches, watermelon and pineapple

TBSP flaxseed

1/2 c unsweetened  almond milk

Blend until smooth

Bounce around with energy!

Enjoy!!

xoxo-A

 

Strawberry & Lime Smoothie

lime strawberry smoothie 2

Ingredients:

1/2 c frozen strawberries

1/2 c frozen banana

1/2 c plain Greek yogurt (like Chobani or Fage brand)

1 c unsweetened almond milk

1/4 small lime (peeled)

1/4 c cucumber (peeled)

2 tsp flax or chia seeds

3 tsp oats

Fresh parsley (small handful)

Blend until very smooth

Enjoy! A

 lime strawberry smoothie

Greens & Blueberries Smoothie

green blueberry smoothie 2

 

 

GREENS & BLUEBERRIES SMOOTHIE

They say you should start your day with something “Green”!

1 c spinach leaves

1/4 chopped cucumber with skin on

2 sticks of asparagus

Snip of mint

Snip of basil

1/4 c blueberries

1/2 banana

1/2 c Unsweetened coconut almond milk

1 tsp Glutamine

1 scoop Vanilla protein powder

3 Ice cubes

2 tsp Flaxseeds

Blend and enjoy!!!

Notes: you can use anything green you have like kiwi, green apple, fresh dandelion or parsley…all would be great to throw in addition to or instead of!

 

xoxo-A

 

 

green blueberry smoothie

Chocolate, almond, coffee & cranberry smoothie

Chocolate, cranberry, almond, banana, coffee smoothie!
Chocolate, almond, cranberry & coffee smoothie!

You will need:

1 pack instant coffee-I used Starbucks VIA Blonde Roast in this one

1 scoop chocolate protein powder-I used GNC Wheyabolic Extreme 60

1 tsp Glutamine (optional-I use it to help with muscle soreness from tough workouts)

2 tsp old-fashioned oats (dry)

1 small banana

1 tsp flax or chia seeds

1/4 c frozen cranberries (can use any “berry”)

1/4 c almonds (that’s about 8 almonds)

1 tsp honey, almond butter or natural peanut butter (pick one)

3/4 c milk (almond or skim)

4 ice cubes

 

Blend until smooth and Enjoy!!!

xoxoxo-A