Tag Archives: strawberry benefits

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.


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!


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

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


-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!

photo 2

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