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

Make ahead balanced breakfast

 

make ahead balanced breakfast

Hello sunshine! I made this make ahead breakfast today to store overnight and eat for the next few days. It is so good and a very balanced and satisfying meal. Fruit/oats/Greek yogurt/flaxseeds and a few add ins. Yep, that’s protein and good cards with some fiber and omega-3. I like that combo to start my day for sure!

Make it your own as usual with my recipes but here is the general idea:

1 chopped honey crisp apple

1 cup mixed berries/cherries (frozen or fresh)

1/2 cup cranberries (frozen or fresh)

2 tbsp ground flaxseed meal

2 tsp cinnamon

2 tsp unsweetened coconut flakes

2 tsp wheat germ

1 cup old fashioned oats

1 cup plain Greek yogurt

1/2 cup milk (I used 2%)

mix together and store in a tight container overnight

Makes 4 servings

You can add nuts or more spices-I just used what I had on hand but there are lots of possibilities here. I had a bag of frozen mixed berries and cherries but you could use any fruit you wanted to. If you like it sweeter you can add honey just before eating it.

Enjoy!!

xo, A

Overnight Oats

overnight oats blog pic

Version 1 on the left >>>>>Take 1 c oats, 1 c almond milk-unsweetened, 1 tsp flaxseed meal, 1 tsp chia seeds, cinnamon and nutmeg add to bowl and stir. Place uncovered in fridge overnight. When ready to eat add fresh fruit and a few drops of honey-more cinnamon if you want too! Makes 2 servings.

Version 2 on the right <<<<< Take 1/2 c oats, dash of cinnamon, nutmeg, ginger, 1 tsp flaxseed meal, chia seeds and coconut flakes-unsweetened, 1/2 c almond milk-unsweetened, 1/2 c mixed berries-fresh or frozen, 2 heaping tbsp Greek yogurt. Stir well and place in fridge overnight. Makes 2 servings.

Enjoy!! A

Adrienne’s Energy Bites

adriennes energy bites

 

 

 

Perfect little bites of energy homemade instead of store-bought bars or bites! Perfect for your kids too!

energy bites 4

I used:

1/3 c coconut flakes

1/3 c mini choc chips

1/4 c wheat germ

1/4 c flaxseed meal

1 c old fashioned oats

1/4 c agave

1/2 c natural peanut butter 

2 tsp cinnamon

You can use the same or sub or add in your favorites! Nuts, raisins, etc.

Mix together all ingredients in bowl and use your hands if you have to. Messy!

Cover and place bowl in fridge for 1/2 hour.

Remove from fridge and roll into 1 inch balls or flatten the mixture into a large bar on wax paper and place back in fridge.

Should make around 20 to 22 bites or 10 to  12 bites and 1 bar to be cut into smaller bites as needed.

I did both methods as you can see.

It was messy! I even put coconut oil on my hands to help form them but the entire mix did not fully cooperate >>>hence the bar! Patience lost 🙂

 

They are delicious!!

I hope you and your family enjoy them!

xo, A

 

 

 

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

 

Oat cookies with almonds, cranberries and coconut flakes!

 

oat cookies 1

 

Pre heat oven to 375 degrees

In mixing bowl place:

1/2 c melted unsalted butter

1/4 c brown sugar

Beat gently with hand mixer and then add:

2 eggs

lightly beat with hand mixer

Then add:

1 1/2 c oats

1 1/2 c flour-I used millet

1 tsp baking soda or powder

1/2 tsp salt

1/2 c dried cranberries

1/4 coconut flakes (unsweetened)

1/4 natural sliced raw almonds

1 tsp cinnamon

1 tbsp honey

4 oz unsweetened applesauce

Stir well with spoon and then drop onto baking sheet 1 tbsp at a time

Bake for 10 to 12 min-let cool on cookie rack-then store in an air tight container

Next up, according to Max, we will make these but with peanut butter and jelly instead of coconut and almonds!

He helped make them but wasn’t thrilled with the taste/texture. I am still trying to get him to like oats in general! I however love them and plan on eating them post workout this week! Yes, that’s right post workout cookies!

These would be great to bring for the kids after the big game or for you to snack on during the game! Much better than chips and hot dogs from the concession stands! The little things matter! Chose wisely! You can even add chocolate chips to these if that will make them more appealing to the kids or adults!

Enjoy!

xoxo

A & Max

oat cookies collage

PB&J Chocolate Coffee Smoothie

pb&j choc coffee smooth PB&J coffee choc smoothie

1 tsp natural peanut butter or almond butter

1/4 c plain Greek yogurt

1 c red grapes

3 tsp oats

1 tsp chia seeds

1 small banana

1 c unsweetened almond milk

1 pack instant coffee pack (Starbucks VIA works)

1 scoop chocolate protein powder

Add Handful of ice and blend

Ultimate Oatmeal

Ultimate Oatmeal w/ greek yogurt, almond butter, almond milk, protein powder, strawberries and cinnamon!
Ultimate Oatmeal w/ greek yogurt, almond butter, almond milk, protein powder, strawberries and cinnamon!

Mix together:

1/2 cup old-fashioned oats

1 cup unsweetened almond milk

Microwave for 1 min

Add and stir in:

1/2 scoop vanilla creme protein powder

1 tsp plain Greek yogurt

1 tsp almond butter

As much cinnamon as you want-about 1/4 tsp or so

Microwave for another 1 and 1/2 min (oatmeal is tricky so you have to keep an eye on it when it is in the microwave or it will explode-not fun to clean up but not the worst thing that can happen in your day!)

Slice your favorite berries or apples and top off (about 1/2 cup chopped)

Essential to a balanced breakfast, you have your clean oats (complex carbs) and protein (Greek yogurt, almond butter and powder) with a kiss of natural sugar from the berries!!

Hope you enjoy this as much as I do!!!

xoxoxo-A

 

Green tea fruit smoothie

green tea fruit smoothie

Instead of milk I used green tea with extra tea extract and other added natural ingredients that help with cleansing and also have anti oxidant benefits!

Ingredients:

1/2 c cold green tea (from a tea bag, no sugar added)

1/2 c plain Greek yogurt

handful (combined) of strawberries, cranberries and pineapple

1 med banana

2 tsp glutamine

3 tsp oats

4 ice cubes

Blend & Enjoy! I hope you like it and its added benefits from the tea!!

xoxoxo-A

Apple Tart Smoothie

Ingredients:

3/4 c Plain Greek yogurt (can sub with a banana and 1 scoop protein powder…will be less “tart’ though)-which you may like even better!

1 small granny smith apple chopped-skin on

1/2 c almond milk, soy, skim or whatever you like-but keep it on the lite side

3 tsp oats

1 tsp chia seeds

2 tsp flax seeds

throw in a few of each: walnuts and almonds

3 ice cubes

Blend

Enjoy!

xoxoxo-A

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