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Green Apple Smoothie with Peanut Butter Topping

28 Oct

Another delicious smoothie creation.

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I had some fresh green apples, and thought, hey, what a better way to enjoy my afternoon than make a delicious, green apple smoothie.

The slightly sour taste of the green apple gave such a delicious flavor coupled with the sweet protein powder and agave that I added. And then of course, I wanted to make an extra special topping. That’s when I thought to myself, what goes better with apples than peanut butter? <3

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So I mixed together a peanut butter and honey yogurt and added it to the top of my smoothie. Placed it in the freezer for just about 10 minutes. And wallah, pure deliciousness.

What is your favorite type of smoothie flavor?? Is there a flavor you would like to see me create?! Tell me! :)

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Green Apple Smoothie
-1 medium Green Apple, slice and frozen
-1/2 medium ripe Banana, frozen
-1 cup Almond Milk
-1 scoop About Time Whey Protein
(I used their new pumpkin spice! Order on their website here and use my promo code: FFF1 for a discount!)
-1 tablespoon Agave/Honey
-1 teaspoon Cinnamon
-Optional: a few Spinach leaves for added greens

Directions: Combines all ingredients in blender. Blend until smooth. Top with Peanut Butter Honey Yogurt below if desired.

Peanut Butter Honey Yogurt Topping
-1/2 cup Nonfat Greek Yogurt
-1 tablespoon Peanut Butter or Peanut Flour
-2 teaspoons Honey
-1/4 teaspoon Vanilla Extract

Directions: Combine all ingredients. Top Smoothie with Yogurt

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fingal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

Apple Benefits
1)Reduces tooth decay by lowering levels of bacteria
2)Keeps Alzheimer’s away and fights aging effects on brain
3) Curbs Cancer because of flavonol richness
4)Decreases risk of diabetes (due to soluble fiber amount)
5)Reduces Cholesterol
6) High in fiber keeps digestive tract optimal
7)Neutralize Irritable Bowel Syndrome (high fiber content)
8) Detoxes Liver
9) Boosts immune system
Whey Protein Benefits
1) Good source of high amounts of protein
2) Aids in muscle growth and repair
3) Known to lower blood pressure
4) Helps lose body fat
5) High protein keeps you satisfied and full

Greek Yogurt Benefits
1) Help fight tummy fat
2) Contains good-for-you bacteria
3) Loaded with vitamins such as potassium, phosphorous, riboflavin, iodine, zinc, B12 and B5
4) Great recovery after workouts: high source of protein
5) High in calcium
6) Prevents high blood pressure
7) Fights off colds and flus: healthy bacteria fights off the bad and boosts the immune system
8) Protects your teeth: lactic acid in yogurt protects your gums
9) High in protein, about 18-24 grams per serving

Toasted Coconut Protein Shake

23 Oct

There is this one ice cream place where I live called Kilwins..do you have that as well?! If not, let me just tell you, it is anything but healthy. BUT, there is this one ice cream flavor that is so completely worth every single calorie, and that is their toasted coconut flavor!! It is literally heaven in a cup.

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So, after a long biology lab today my friend and I decided to be a little more motivated than usual and go on a run! It was the first day here in Gainesville FL that was nice and semi cool out. When we got back, I knew I wanted a delicious protein shake to refuel. Thank goodness About Time Whey had sent me some of their delicious protein flavors to sample! (you can try out this protein for a discounted price by ordering online with the promo code: FFF1 )

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Just a little snapshot of a part of campus

And that is when that ice cream flavor popped into my head. I had to attempt to remake this delicious taste. Oh boy was I a happy girl that I attempted, because it was one of the best shakes I had made in awhile! Of course, that along with my pumpkin protein shake I made a couple weeks ago :) (pumpkin obsession probz)

Drink it for breakfast. Drink it after a workout. Eat it as a late night snack frozen. I hope you enjoy this as much as I did!

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Toasted Coconut Shake
-1 scoop Vanilla Whey (I use AboutTime Whey, use the promo code, FFF1 for a discount when ordering online!)
-1/2 cup Almond Milk/Coconut Milk
-1/2 frozen Banana
-1/2 cup Nonfat Greek Yogurt (or yogurt of choice)
-1/2 cup Ice
-2 tablespoons Unsweetened Shredded Coconut
-1 teaspoon Coconut Extract
-1 packet Stevia or 1 tablespoon Honey or Agave
-Optional: 1 tablespoon Chia or flax Seeds (good for your health!)

Directions: Place coconut on some foil and place into toaster oven or actual oven and bake until slightly browned. This will only take a few minutes. Be careful as it burns easily! Next, add all other ingredients into blender + 1 tablespoon of the toasted coconut. Blend until smooth. Top with leftover coconut. Serve with kiwi slices if desired or any other topping.

Note: Can be frozen for about 30 minutes for a frozen treat as well :)

Coconut Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

Whey Protein Benefits
1) Good source of high amounts of protein
2) Aids in muscle growth and repair
3) Known to lower blood pressure
4) Helps lose body fat
5) High protein keeps you satisfied and full

Pumpkin Protein Smoothie

25 Sep

Sore throat+ Rainy day + Big Exam to study for called for only one thing a couple days ago.

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PUMPKIN.

By now you probably know I love pumpkin, but it truly is my comfort food as well! Just the thought, smell, or taste of pumpkin makes me so much more at peace and in such a more happier mood :)

Here is an easy, healthy, yet delicious smoothie, that uses About Time’s Vanilla Whey (completely natural and no sweeteners besides stevia!). Use my promo code on TryAboutTime.com, for 25% off! Promo Code=FFF1.

Wanting a delicious frozen treat? Freeze this for about 30 minutes to an hour!

I hope this smoothie puts a smile on your face like it did for me :)

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Pumpkin Protein Smoothie

-1 scoop Vanilla Whey (use FFF1 to get 25% About Time’s powder online!)
-1 frozen banana
-1/2 cup pumpkin (1/4 if you don’t want it too pumpkin tasting!)
-1/2 cup unsweetened vanilla almond milk
-1 packet stevia
-1 tsp vanilla extract
-1/2 teaspoon cinnamon
-1 dash sea salt
Directions: Blend all together until smooth!
TIP: You can freeze this for about 30 minutes too for a frozen treat!

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Chocolate Peanut Butter Shake

11 Sep

Don’t forget to enter in my About Time Whey Protein giveaway! You can read all the details on this post :)

 

But to an actual recipe..Yes, I’ve posted a chocolate peanut butter shake before. But come on, who doesn’t like chocolate and peanut butter together?

Unlike the other one, this recipe has no protein powder in it, but is still quite high in protein (20 grams)! It is a great post workout shake, or even a way to begin your day off sweet.

Whereas other chocolate peanut butter shakes you could get would be loaded with sugar and creams, this one has none of that! Just an all natural, sinlessly sweet shake filled with the tasty flavors of peanut butter and chocolate.

From past posts, I’m sure you’ve realized I’m a huge fan of shakes. They are just a simple treat to make, and can be tailored to be the perfect breakfast, midday snack, or night time treat. What other reason is needed to be a fan?

Whether you’re an athlete needing to get in those extra calories between meals, or the typical active person wanting a simple meal or treat, shakes are the perfect go-to!

What is your favorite type of shake flavor? I’ve always been a chocolate lover, but I know there must be some out there that prefer fruity shakes!

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Chocolate Peanut Butter Shake
-1 cup unsweetened almond milk
-1 frozen ripe banana
-1/2 cup Greek yogurt
-1.5T unsweetened cocoa powder
-2 T peanut flour (can sub in 1T peanut butter)
-1 tsp natural peanut butter
-1 tsp vanilla extract
-Optional: sweetener of choice if banana doesn’t add enough sweetness
Directions: Place all ingredients in blender and blend until smooth. Top with clean chocolate sauce if desired

Clean Chocolate Sauce
-1T cocoa powder
-1T almond milk
-1 tsp honey (or stevia to taste)

Cocoa Benefits
1)Decreases blood pressure
2)Improves cholesterol levels
3)Prevents heart disease
4)Rich in flavonoids, an antioxidant

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

Strawberry Peanut Butter Shake

31 Aug

I use to love peanut butter and jellies.

Actually, they still taste delicious sometimes when I’m needing something simple.  But the kind I use to make weren’t necessarily the healthiest. Jellies packed with processed sugar, peanut butter packed with vegetable oil, sugar, and sodium, and I can’t forget that delicious, hearty white bread. Now I usually turn to Ezekiel bread, homemade raw nut butters, and fresh fruit for my healthy spin on a PB&J. But let’s get back to the real reason of this post.

Today was game day down here in sunny Gainesville, FL, aka, the swamp for my fellow gators! I was feeling so dehydrated after the game, that I knew I needed to eat something substantial yet refreshing. This was the perfect match.

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My first order of Casein protein powder also just came in! So I decided to try it out in this lovely shake. The mix of the French Vanilla powder, coupled with the peanut butter and strawberry flavors, was spot on. I couldn’t have asked for a better “post-game” refreshing yet satisfying drink!

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PB&J Protein Shake
-1 scoop Vanilla protein powder
-1 cup water or almond milk
-1 cup frozen strawberries
-2 T peanut flour
-1 teaspoon natural peanut butter
-.5 teaspoon vanilla extract
-1 packet stevia
-Optional: 3T rolled oats for a heartier shake!

Directions: Blend all ingredients together and enjoy!

 

Strawberry Benefits
1) Excellent source of Vitamin C: 1 cup has 100% of your needed daily intake
2) Aids in eye health: antioxidant properties in strawberries prevent cataracts and protects your eyes from sun’s UV rays
3) Helps fight cancer: ellagic acid, a phytochemical, yields anti-cancer properties
4) Prevent wrinkles: Vitamin C is vital to the production of collagen, which improves skin’s elasticity and resilience
5) Lowers bad cholesterol: Ellagic acid and flavonoids—or phytochemicals—can provide an antioxidant effect that can benefit heart health in various ways
6) Reduces inflammation: antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints
7) Lowers blood pressure: due to the high amount of potassium (134 g per serving)
8) High in fiber: protects from intestinal problems and also slows absorption of sugars in the blood.
9) Aids in weight loss: only 28 calories per serving, fat free, and low in sugar
10) Promotes prenatal health: High in folate, which is recommended for pregnant women or women trying to conceive.

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

Frozen Red Velvet Dessert

30 Jul

Red Velvet. Something everyone seems to absolutely adore.

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Yet did you know, that it is simply just chocolate cake with red food coloring? I think it is actually the cream cheese icing that tends to go on top of the cake that everyone actually loves.

But I love chocolate. All kinds. So naturally, I also love red velvet cake. Of course, I love making smoothies and shakes for a night time treat, and this time, red velvet was the choice of focus. I’ve posted a red velvet shake before on here, but this one is a little bit different, and certainly served differently!

Yes the ingredients are a bit different too, but instead of enjoying my shake as normal, I decided to have patience for once, and plan ahead. I made this during the day time, and then put it in the freezer for about an hour. The result was amazing. It was like icecream in a cup. Let it sit out for just a few minutes to dethaw a little, and then begin to break it up with your spoon. Not to mention the topping of a sweet cream that tasted similar to the frosting we all love.

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It tasted sinful. But it was oh so nutritious. Do you like chocolate? Come over to the red side. Add a little color in your typical chocolate shake.

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Frozen Red Velvet Dessert
-1 cup unsweetened almond milk
-1 frozen banana, very ripe
-1 scoop natural chocolate protein powder (can omit or use vanilla)
-1.5T unsweetened cocoa powder
-1/4 cup low fat cottage cheese (or 2T cream cheese)
-2T rolled oats
-1/2 tsp butter extract (can sub in vanilla)
-Sweetener to taste (I used 1 packet stevia)
-Optional: red food coloring (for color), 1/2 tsp xanthan gum (for extra thickness)

For Cream Topping:
-2T low fat cottage cheese
-2T Greek yogurt
-1T honey
-1/4 tsp butter extract (or vanilla)

Directions: Place all ingredients in a blender and blend until smooth. Taste to gauge the amount of sweetener you prefer. Pour into cup and place in freezer, covered, for about one hour. Use blender to “cream” together 2T Greek yogurt, 2T cottage cheese, 1/4 tsp butter extract, 1T honey (or stevia). Set aside in fridge until desiring the shake. When ready to eat, take your cup out of the freezer and allow to sit for about 5 minutes (or simply nuke in microwave for just about 20 seconds). Top with “cream” and cacao nibs (or chocolate chips) if desired.

Cocoa Benefits
1)Decreases blood pressure
2)Improves cholesterol levels
3)Prevents heart disease
4)Rich in flavonoids, an antioxidant

[Paleo] [Whole30] Apple Berry Smoothie

30 Jun

My mom unfortunately just had knee surgery as she torn her ACL while on vacation last week. Thankfully, God protected her and allowed the surgery to go over wonderfully.

When she woke up the morning after her surgery the night before, she was very hungry and thirsty, as she couldn’t eat the day of her surgery, but solid food just didn’t appeal to her. So before I headed off to my 4 hour organic chemistry class in the morning, I created her this delicious smoothie.

In recovering from an illness or injury, it is so vital to maintain a healthy and clean diet. My mom just recently came off of the whole30 program, so she is use to eating clean, but I wanted to make sure these first few weeks of recovery were filled with only clean, healthy foods. Definitely no sugar (sugar decreases your immune system greatly!)  Also, when being on pain medications, some problems arise (digestive to be exact, I’ll spare the details), so I knew I wanted to keep her smoothie dairy free, and load it up with some healthy and fresh fibrous ingredients. What resulted, was a delicious smoothie, flavored with apples, berries, and coconut, AND free of added sugar, whole30 qualified and paleo-friendly!

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Apple Berry Smoothie (Whole30, Paleo-friendly)

-1/2 big red delicious apple
-1/2 cup mixed berries frozen
-1 egg (Yes, she likes raw eggs in smoothies, and it’s never hurt her!)
-1 handful spinach
-2tsp coconut oil
-1T chia seeds
-1 cup water/ coconut milk
-2T flaked unsweetened coconut

Directions: Blend all ingredients together in blender. If desired, add honey (not whole30 qualified).

Apple Benefits
1)Reduces tooth decay by lowering levels of bacteria
2)Keeps Alzheimer’s away and fights aging effects on brain
3) Curbs Cancer because of flavonol richness
4)Decreases risk of diabetes (due to soluble fiber amount)
5)Reduces Cholesterol
6) High in fiber keeps digestive tract optimal
7)Neutralize Irritable Bowel Syndrome (high fiber content)
8) Detoxes Liver
9) Boosts immune system

Coconut Oil Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

sources: BestHealthMag.cadoctoroz.com

Pumpkin Pie Protein MilkShake (with no protein powder)

26 Jun

I use to have shakes every single night. It was just something I loved and enjoyed ending my night with. But ever since I began this sugar detox, I haven’t had them very much. Why you may ask? Well, the base of most of them were protein powder, and then were definitely sweetened with stevia and other delicious, yet sugar filled ingredients:/So, I had to put them on hold as almost all protein powders have sugar added.

But no fear! I have now come up with a delicious way to make a high protein milkshake, without protein powders or any added sugar! And it still has the delicious taste of all my other shakes :)

Of course, as I begun my shake creating again, I had to start with the very loved, pumpkin flavor. Pumpkin Pie to be exact. Let me just say it was absolutely delicious! With this shake being so healthy and full of protein, enjoy this for breakfast, post workout, or for a delicious dessert!

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Pumpkin Pie Milkshake
-1 cup almond milk
-1 very ripe frozen banana
-1/2 cup greek yogurt
-1/2 cup cottage cheese
-1/4 cup pumpkin
-2T TVP (or oats if no TVP)
-2 dates
-1/2 tsp: cinnamon, vanilla extract, pumpkin pie spice
-Sprinkle of sea salt
optional: xanthan gum or guar gum for added thickness

For “Crumble” Topping:
-2T rolled oats
-1/2 tsp coconut oil
-sprinkle of cinnamon and sea salt

Directions: Blend all shake ingredients together. Mix together “crumble” ingredients in small bowl or cup. Pour shake into glass and top with oat mixture. Enjoy!

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Source: http://www.huffingtonpost.com/2012/10/05/pumpkin-health-benefits_n_1936919.html

Best of Both Worlds Smoothie

22 Jun

Sometimes, you can’t just choose one flavor. And sometimes, that is just okay.

Why not get the benefits of fruit, and vegetables, all in one glass, without getting a yucky mixed flavor taste? This will solve all the problems for us indecisive ones..

The Best of Both Worlds Smoothie

Base:

-1 frozen banana

-3 frozen almond milk cubes

-1/2 cup Greek yogurt

-1/4 cup cooked oatmeal

-1/4 cup almond milk

-1T chia seeds

*Pour half into glass and set aside

Strawberry layer

Add for frozen strawberries and ¼ tsp coconut extract, and 1T shredded coconut to base. Blend, and pour into a different glass.

Green Layer

-Pour the other half of the base back into blender. Add a handful of spinach, ½ tsp greens powder, and 1T peanut butter (or peanut flour for lower calories). Pour on top of strawberry layer in glass. Enjoy!

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Strawberry Benefits

1) 1 Cup has only 43 calories and 13% RDA fiber

2) Contains the antioxidant compounds called phenols

3) Phenols fight inflammation in the same way over the counter drugs do

4) Fights cancer due to antioxidants, vitamin C, folate, and flavonoids

5) Decreases chances of muscular degeneration

6) 136% of RDA’s vitamin C

7) Rich in manganese, which is great for bones and inflammation

Spinach Benefits

1) 20% RDA fiber in one cup

2) Contains flavonoids, phytonutrient with anti-cancer properties

3) Rich in neoxanthin and violaxanthin which are two anti-inflammatory agents

4) Rich in antioxidants—Vitamin C, Vitamin E, beta-carotene, manganese, zinc, and selenium

5) Inhibits the angiotensin I-converting enzyme which aids in lowering blood pressure

6) Rich in vitamin A which is beneficial for the skin, and fights sickness in the body

7) Rich in vitamin K (1000% RDA), which helps density and strength of our bones, and aids in brain functioning

 Source: HealthDiaries.com

Chocolate Peanut Butter Protein Shake

17 Apr

Another delicious, healthy shake. I love them. It’s my favorite part about working out, knowing that I get to have something like this after! Or, sometimes as my dessert at night I fix one too, as it tastes just like a good ole’ milkshake!

I experiment with all different kinds of flavors as I have one almost every day. Maybe a little shake obsessed? Well when it’s high-protein, all around healthy, yet absolutely delicious, why not be?!

Call it a smoothie and have it for breakfast, call it a post-workout shake and have it after time at the gym, or call it a milkshake and have it for dessert! It’s so versatile. You can add more carbs and calories if needed to refuel or wanting it to be a little richer as a dessert, or you can make it lighter to have as a quick breakfast on the go! Either way, you won’t be sorry you made it:)

Today, I made this after a morning workout. Yes it was in the morning, but yes, I was craving something chocolate and sweet! So I made this :)

Chocolate. Peanut Butter. Touch of Coconut on top. What more could you ask for?!

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Chocolate Peanut Butter Shake
-1 scoop whey protein powder (either vanilla, chocolate or peanut butter)
-1 cup almond milk
-1/4 cup vanilla yogurt
-1/2 frozen banana
-2 T peanut flour
-1 T cocoa powder
-1 T nut butter
-1 tsp vanilla extract
-1 packet stevia
-sprinkle of salt
-ice as needed for texture
Directions: Blend altogether. You can add a sprinkle of guar gum to it if you want an extra thick shake like I sometimes do and eat it out of a bowl with a spoon!