Grapefruit Ginger Strawberry Smoothie

Grapefruit Ginger Strawberry Smoothie

Ingredients

1 Medium Banana
1 Medium Grapefruit - peeled and membrane removed
1/2 cup Greek Yogurt
1 TBSP Fresh Ginger - finely chopped
1/2 - 2/4 cup Frozen Strawberries
1 TBSP Flax Meal (optional)
1 TBSP Hemp Hearts (optional)
Your choice of preferred Sweetener - (optional - honey, protein powder, electrolyte mix, etc)


Instructions:

Place all in blender & blend until smooth. Add sweetener to taste.

Raspberry Lemon Smoothie

Ingredients:

Juice of 1 medium Lemon
8 Mint Leaves - Chopped
1/2 Inch Cube of Peeled Ginger - Grated
1/2 Cup Plain, Unsweetened Greek Yogurt
1/3 Cup Crushed Pineapple in Natural Juice
1/2 Cup Sliced Peaches in Natural Juice
1/2 Scoop Vanilla Protein Powder - Unsweetened
1/2 Cup Frozen Raspberries

Optional:
1 TBSP Hemp Hearts
1 TBSP Ground Flax
1 TBSP Ground Chia

Add Lemon Juice, Mint Leaves, and Grated Ginger to blender and blend until leaves are well minced. Add Peaches & Pineapple and blend until smooth. Add Yogurt & Frozen Raspberries (and optional ingredients) and blend again until smooth. Add protein powder to taste.

Enjoy!

Lemon Ginger Smoothie

Ingredients

Juice from 1/2 a Lemon
1.5 TSP Fresh Ginger - Grated
1 TBSP Fresh Basil - Chopped
1 Medium - Large Banana
1/3 - 1/2 Cup Crushed Pineapple
1/2 cup Plain Greek Yogurt

Optional:
1 TBSP Flax Meal
1 TBSP Hemp Hearts
1 TBSP Chia Seeds




Instructions:

Squeeze juice from 1/2 Lemon into blender and add Chopped Basil & Grated Ginger - Blend until well mixed and Basil breaks up into bits.

Add the Crushed Pineapple and slice the Banana into the blender - Blend until all ingredients are smooth.

Add Greek Yogurt and Optional ingredients - Blend until smooth and well mixed.

Pour and enjoy!

Ginger, Cherry, Lime Smoothie

Ingredients:

Juice of 1 whole lime
1/2 Cup Greek Yogurt
1 Medium Banana - Sliced
1/3 Cup Crushed Pineapple in Juice
1/3 Cup Frozen Sweet Cherries
1/3 Cup Frozen Blueberries
1" thick Slice Fresh Ginger Root
1 Serving Vanilla Protein Powder
1 TBSP Hemp Hearts
1 TBSP Flax Meal
1 TBSP Chia Seeds
2 TBSP Cocoa Powder (optional)

Squeeze juice from 1 whole Lime into the blender and add Greek Yogurt, Sliced Banana, & Crushed Pineapple. Blend until smooth.

Grate Fresh Ginger Root into blender, add Frozen Cherries & Frozen Blueberries. Blend until smooth.

Add Hemp Hearts, Flax Meal, Chia Seeds, Protein Powder (and optional Cocoa Powder) and blend again until smooth.

Serve and enjoy.
NOTE: This recipe may take some manipulation of the amount of protein powder or ginger depending on your tastes. The protein powder adds sweetness to offset the lime and ginger.

Simply Cinnamon

Ingredients:

1 Medium Banana - Sliced
1/2 Cup Canned Pineapple (Shredded or Chunks work best)
1/2 Cup Greek Yogurt
1/4 Cup Milk
1 TBSP Chia Seeds
1 TBSP Flax Meal
1 TBSP Hemp Hearts
1-2 TSP Ground Cinnamon

Blend Milk, Banana, and Pineapple until smooth.

Add Chia, Flax, Hemp Hearts, and 1 TSP Cinnamon. Top with Yogurt and blend until smooth. Add additional Cinnamon to taste.

Pour and enjoy!

Cherry Chocolate Dream

Ingredients:

1 Medium Banana - sliced
1/2 Cup Milk
1/2 Cup Greek Yogurt
1 Cup Frozen Sweet Cherries
1 TBSP Hemp Hearts
1 TBSP Flax Meal
1 TBSP Chia Seeds
1 1/2 TBSP Cocoa Powder
1/4 - 1/2 Scoop Protein Powder

Blend Milk, Banana and Yogurt until smooth. Add Hemp Hearts, Flax, Chia , and Cocoa Powder and blend again until thoroughly mixed. Add Cherries and blend again until smooth. You may need to add up to 1/4 cup additional milk or water depending on consistency to get the Cherries to blend in. Add Protein Powder to taste as a sweetener.

Pour and enjoy!

Mojito Smoothie

Warning: This smoothie has NO alcohol in it, whatsoever! :) What it does have is a healthy dose of Vitamin C, a fresh minty-lime flavor, plenty of protein and general tasty goodness!

Ingredients:

1 Medium Sliced Banana
1/2 - 3/4 Cup Crushed Pineapple
1/2 Cup Plain Greek Yogurt (for those of you still hoping I spell it "geek" I didn't)
Juice of 1/2 a Lime
1 TBSP Hemp Hearts
1 TBSP Chia seeds
1 TBSP Ground Flax
7-9 Medium-Large Fresh Mint Leaves

How to:

Place Pineapple, Banana, Lime Juice, & Mint Leaves in blender. Blend until smooth. Add Hemp, Chia, Flax, and Greek Yogurt and blend again until smooth. Taste and add additional Lime Juice and/or Mint to taste.

Raspberry Mint Smoothie

Ingredients:

1 Sliced Banana
3/4 Cup Sliced Peaches with Juice
1/2 Cup Plain Greek Yogurt
5-7 Mint Leaves
3/4 Cup Frozen Raspberries
1 TBSP Hemp Hearts
1 TBSP Chia Seeds
1 TBSP Ground Flax Seeds




Blend Sliced Peaches with Juice, Sliced Banana, Mint Leaves, and Greek Yogurt until smooth. Add Hemp Hearts, Chia Seeds, and Ground Flax, blending again until smooth. Last add frozen Raspberries and blend until smooth. You may need to add a couple tablespoons of water or milk if the mixture is too thick to blend the frozen Raspberries.

Enjoy!

Rogue Smoothie

Ingredients:

1/2 Banana
3 Large Strawberries
1/2 c Sliced Peaches
1/2 c Crushed Pineapple
Juice of 1/2 Lemon
1 TBSP Hemp Hearts
1 TBSP Flax Meal
1 TBSP Chia Seeds
1/2 scoop Protein Powder
1/2 c Greek Yogurt


Blend all fruits until smooth. Add Hemp, Flax, Chia, Lemon Juice, Protein Powder, and top with Yogurt. Blend again until smooth.

Pour and enjoy!

Maybe not "rouge" per se but quite tasty! :D

Chocolate Cravings!!!

Lately I've been craving chocolate. So, I had chocolate - in the form of a delicious, nutritious smoothie!

Ingredients:

1 Medium Banana
1/2 Cup Crushed Pineapple
1/4 Cup Milk
1/2 Cup Greek Yogurt (Plain)
2 TBSP Cocoa Powder
1 TBSP Flax Meal
1 TBSP Hemp Hearts
1 TBSP Chia Seed

Add Milk, Banana, & Pineapple to the blender and blend until smooth. Add the Chia, Flax, Hemp, and Cocoa next and then top with yogurt. Blend again until smooth. Pour and enjoy your CHOCOLATE shake! :D

Green & Purple Goodness

Ingredients:

1 Medium Banana - Sliced
1/3 cup Sliced Peaches with Juice
(additional peach/pear juice)
1/4 cup Chopped Spinach
1/3 cup Frozen Mixed Berries
Juice from 1/2 of a Lime
1/3 - 1/2 cup Greek Yogurt - Plain
1 TBSP Pumpkin Seeds
1 TBSP Flax Meal
1 TBSP Chia Seeds
1 TBSP Hemp Hearts

Directions:

Squeeze Lime Juice into blender and add chopped Spinach, Sliced Peaches and Juice (if the smoothie is too dry to blend the Spinach well, this is where you add a bit more juice from the peaches), Pumpkin Seeds, Yogurt, and sliced Banana and blend until smooth.

Add the Flax, Chia, and Hemp Hearts and blend again until smooth. Last add the frozen Mixed Berries (blueberries, blackberries, & cherries) and blend again until smooth.

Makes approx 16oz

This smoothie is packed with goodness. The spinach provides Iron while the lime provides a tartness and the Vitamin C to help your body absorb the Iron. Flax & Chia provide fiber, Pumpkin Seeds, Flax & Chia provide protein and healthy fats. Hemp Hearts are packed full of good things. I started using them specifically to get more Magnesium & Manganese in an attempt to rid myself of night time leg cramps due to increased fitness training. 1 month later, so far so good! Bananas are just great all around, what I can I say? My recommendation, google the foods you are eating and learn what is in them and which foods are best for your needs.

The Adventures of Saturday

Saturday always marks the end of another week of fitness in the 12 week program that I'm participating in. As usual, there will be a Week Summary post (this is week 3) at the end of the day. But what am I up to today? Glad you asked! I've been up since 6am, washing dishes, raking the yard, eating breakfast, making smoothies (dreaming up new recipes just for you!), and scheming up the rest of the day. 10am will be Butt & Gutt class and then I'll be heading off to Chickakoo Lake Recreation Area for some hiking. Of course pictures will follow at the end of the day! So, stay tuned...

Today I made a variation of the Strawberry Chocolate Banana smoothie. I omitted the cinnamon, added a second TBSP of Cocoa powder, and 1/2 scoop of protein powder. OM NOM NOM!

11:30am - Just back from Butt & Gutt, had a tasty lunch of Kitchen Sink Chili with Quinoa & Rice Noodles for added carbs before my hike.  I've started tracking foods, calories, carbs, nutrients, and protein again after a 3 week break. Using www.caloriecount.com and My Plate at www.livestrong.com. I highly recommend an application like this for anyone who is interested in knowing exactly what they are eating whether for weight loss, training, or general nutrition.
More later....

5:30pm - Had a nice 1 1/2 hour hike at Chickakoo Lake Recreation Area today. Left just before the dark clouds and wind rolled in. More on the hike in the weekly roundup. I'd picked up a new pair of Keen hiking boots and broke them in at the office for the past couple of days. They were comfortable and warm today. Nice to have dry feet on a wet, snowy, and muddy trail. Pictures from the hike can be seen here. 

Cherry Lime Smoothie

Ingredients:

1 medium to large banana
1/2 fresh lime
1/4 to 1/2 cup fresh or frozen cherries
1/2 cup milk
1/2 to 3/4 cup Greek yogurt
1 tbsp ground flax seeds
1 tbsp ground chia seeds
1 tbsp hemp hearts

Blend the milk and sliced banana until smooth. Add cherries and blend again until smooth. Squeeze in the lime juice, add the yogurt, flax, chia, and hemp hearts and blend again until smooth. If you like a thicker shake, refrigerate for an hour or more to allow the chia seeds to gel and thicken.

Enjoy!

Strawberry Banana Chocolate Smoothie

Think you can't have a chocolate fix when you are eating healthy? Think again! This smoothie is chocolatey deliciousness in a cup and packed with goodness.

Ingredients:

1 Medium Banana, sliced
1/2 - 1 cup sliced fresh Strawberries
1/2 - 3/4 cup Greek (not Geek) Yogurt
1/2 Cup Milk
1 Tbsp Hemp Hearts
1 Tbsp ground Chia Seeds
1 Tbsp ground Flax Seeds (Flax Meal)
1 Tbsp Cocoa Powder
1/2 Tsp Ground Cinnamon

Add Milk, Banana, & Strawberries to blender and blend until smooth. Add Yogurt, Hemp Hearts, Chia Seeds, Flax Seeds, Cocoa Powder, & Cinnamon. Blend again until smooth. Serve and Enjoy.

Note: If you like your smoothies thicker, let it sit in the fridge for an hour or so. Chia Seeds act as a thickener!

Pineapple Mango Chili Smoothie

Chili powder and Cajun seasoning add a kick to this tropical smoothie.

Ingredients:

1 medium to large banana
1/4 to 1/2 cup chunk pineapple with juice
1/4 to 1/2 cup cubed fresh or frozen mango
1/2 to 3/4 cup Greek yogurt
1 tbsp ground flax seeds
1 tbsp ground chia seeds
1 tbsp shelled hemp hearts
Chili Powder
Cajun Seasoning

Add the pineapple with juice and the sliced banana to the blender and blend until smooth. Next add the mango and blend again until smooth. If the mixture is too thick with frozen mango, add some additional pineapple juice.

Next add the Greek yogurt, flax, chia, hemp and blend again until smooth. Now add your chili powder and Cajun seasoning to taste. Note that most Cajun seasonings have salt in them so you'll want to start with less and add more to taste to avoid making your smoothy too salty.

Enjoy!

Pineapple Lime Smoothie

This smoothie is refreshingly tart.   

Ingredients:
1 medium to large banana
1/2 fresh lime
1/4 to 1/2 cup chunk pineapple
1/2 to 3/4 cup Greek yogurt
1 tbsp ground flax seeds
1 tbsp ground chia seeds
1/2 tsp ground cinnamon 

Squeeze the juice from the 1/2 lime into the bottom of the blender. Slice the banana into the blender and add the pineapple. Blend until smooth.

Next add the yogurt, flax, chia, and cinnamon. Blend again until smooth.

Pour and enjoy.

I find that both flax and chia tend to settle to the bottom of the blender. By blending the fruit first, you create a thick base to support the flax and chia so that it mixes in rather than sinks during the second blending.

Lime adds a tartness to this smoothie and a good dose of fresh vitamin C! If you like your smoothies a bit sweeter, add half a scoop of vanilla protein powder.

Shake it up, Baby!

Something I eat (drink) every day: a shake! Otherwise known as a smoothie. What goes into mine? Read on to find out!

Current favorite: Spinach Smoothie
1/2 cup milk
1/2 cup Greek yogurt
1 tablespoon ground flax
1 tablespoon ground chia seeds
1 tablespoon powdered cocoa
1/2 cup mixed frozen fruit
1 medium banana
1/2 - 1 cup raw chopped spinach
(Optional - 1/2 to 1 scoop whey protein powder - typically on a training day)

Other favorite ingredients: peanut butter, cinnamon, instant decaf coffee
Thanks to Cid-Pid for the Chia Seed & Spinach suggestion! :)

And on a side note, I track what I eat using a couple of online websites - phone apps. It is important to know what you are eating especially whether you are getting the correct combination macro-nutrients, fiber, etc. I started using www.caloriecount.com but (thanks to a referral from a friend) have also started using www.livestrong.com's My Plate. Perhaps a side by side comparison is in the cards next month.