Recipes

All About Smoothies

Hand holding blender full of frozen mango, banana, spinach, berries, avocado, and almond milk.

All About Smoothies: For Foodie Friday

Happy Foodie Friday! As I type this Amelia and I just got back from the Zoo with my good friend and her boys. I just checked the temperature and it is 102 degree heat index. The pool is calling my name and I just can’t be bothered to cook. Therefore, I am posting all about smoothies. Included in this post are some of my favorite Smoothie combinations. I also include things you can add to boost the nutrition of your smoothies. I hope you enjoy, and stay cool out there!

All About Smoothies: How I think About Building My Smoothie.

When building my smoothie the first step I think about is if its a meal or a snack. If I want a quick snack i don’t worry as much about the ingredients. When a smoothie is my meal I include some good fats and protein for blood sugar stabilization, this will help you feel fuller for longer. The different categories of my smoothie include fruit and or vegetables, greens, fats, protein, and extras. I will go into more detail in the information below.

All About Smoothies: Organic or Conventional Produce

When purchasing produce for a smoothie I try and stick with organic whenever possible. This is especially important when buying fruits with thin skin, or skins that you eat like berries, stone fruits, and greens. However, I am less worried about bananas, watermelon, oranges and things that I peel.

All About Smoothies: Making them Sweet without Sugar

I like to add a frozen banana to my smoothie as it makes it a lot sweeter and gives it a smooth texture. I keep a zip lock bag in my freezer and whenever I have a banana that is getting too ripe I unwrap it and throw it in there. Then I have a steady supply of bananas for banana bread or my smoothie. Bananas are great frozen and they even break off effortlessly into chunks to make it easier on your blender.

I also find oranges and the juice from them to be fairly sweet. Their sweetness is a great addition to your smoothie. You can add a little pineapple juice for a more tropical sweetness. I have been known to throw in a little Stevia from time to time if needed. This can be especially true when I have a smoothie that is heavy on greens.

All About Smoothies: Why I Add Fat

Many of us are afraid of fat. When you add a good source of fat to your smoothie it not only helps with the texture and creaminess but your fullness factor as well. Your smoothie will stick with you longer and it can be helpful in balancing out the high carbohydrate load. My favorite fat choices include avocado, coconut oil, and coconut milk.

All About Smoothies: Protein Options

In addition to fats, if you are wanting your smoothie to be more filling adding a protein source can be very helpful. Some of my favorites are grass fed Stevia sweetened or unsweetened protein, Hemp protein with Stevia, collagen peptides and amino acid supplements. I also like to add in nut butters like peanut, almond, cashew, and sun butter. Greek and regular yogurt are another great addition, grass feed, organic and full fat are my favorites.

Here are a few of the protein powders I prefer.

All About Smoothies: Adding Greens

I add greens to almost every smoothie I make. If you are looking for a more mild flavor stick with spinach. I also love to use kale, and the super green mixtures. I always choose organic and it doesn’t matter if they are frozen or fresh.

blender filled with spinach and avacado

All About Smoothies: Tips and Tricks

If you have fresh fruit or greens that are about to spoil freeze them and put them in your smoothies. For Berries or other fruits lay them on a cookie sheet covered in parchment paper. Once your fruit is frozen add them to a bag so this way they won’t stick together.

If you have a favorite recipe go ahead and portion out your ingredients. By placing them into smaller bags you are setting yourself up for success. That way on a busy day you can put it into the blender add your liquid and your done!

Always add the liquid to the bottom part of the blender. As a result your blender will blend effortlessly for a smooth consistency.

If you have left over smoothie put it in ice cube trays and once they are frozen add instead of ice to additional smoothies in the future.

If you cut up a avocado and don’t use it all freeze it. Place slices or chunks on parchment paper and once frozen throw it into a smoothie.

If your smoothie is to thick to drink pour it in a bowl add some coconut and chia seeds and eat it with a spoon!

Smoothies are a great way to add in additional ingredients or what I like to call extras. I add many of the following:

coconut oil

fiber through chia seeds

probiotic powders

Spirulina

turmeric

Ginger

and any other super food you want to boost up the nutritional value.

Don’t be afraid of veggies. For instance you can easily add carrot, greens and even cauliflower to your smoothie without even knowing it. If you are concerned about blood sugar please don’t be afraid to experiment with these non starchy options.

Check out this previous post

If you are looking for more information about feeding your toddler check out my blog post here. I include a link to these adorable pouches that are definitely a must for toddlers’ smoothies.

smoothie pouch with pig on front for toddler.
Pink kids divided plate filled with cubed cheese, ham, and grapes

Now on to the Recipes!

Tropical Smoothie

1/2 cup orange juice

1/2 cup Greek whole milk yogurt

add organic frozen tropical mix (pineapple, mango)

Add 1/2 frozen banana

handful of spinach

1 small grated carrot

1 tbsp coconut oil

Blend and enjoy

Peanut Butter Banana Smoothie

1/2 cup milk of choice

1 scoop chocolate Tara’s whey protein powder or protein powder of your choice.

1 banana

1 tablespoon peanut butter or nut butter of your choice.

1 handful of spinach

Blend and enjoy

Very Berry Smoothie

1/2 cup milk of choice

1/2 cup Greek yogurt

mixed organic berries

handful of spinach

1 avocado

1/2 frozen banana

1 scoop of vital proteins collagen peptides.

Blend and enjoy

Almond milk, avacado, blender with smoothie on top of a cutting board

Whats up with You?

I hope you all have a great weekend and please let me know if you try and like these smoothies! Above all have fun with it.

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Recipes

BBQ Ranch Pork Chop Salad with Brussels Sprouts & Kale

Crunchy bbq ranch salad with pork

Foodie Friday: Recipe Adapted from the Real Food RDs.

Happy Foodie Friday! Today I am doing things a little different and featuring a recipe developed by the Real food Dietitians Jess and Stacie. I love the ladies behind this site! As a fellow RD it is so nice to see individuals that have similar thoughts on food and nutrition. As stated on their website they have gluten free and allergen friendly meals. BBQ Ranch Pork Chop Salad with Brussels Sprouts & Kale is the recipe I will be making today on this Foodie Friday.

BBQ Ranch Pork Chop Salad with Brussels Sprouts & Kale

Today I am taking a recipe from the Real food Dietitians website and putting a little different spin on it. Their recipe features a crunchy and super delicious salad made with green kale, and Brussels sprouts for extra nutrition and super crunchiness. If you are a fan of the combination of BBQ and Ranch you have got to make this recipe. The Brussels sprouts are shredded and are extremely mild in this dish. Before heading on over to their site for the directions I am going to walk you through the ingredients, substitutions, and changes I made.

Equipment Needed

For this recipe a really useful tool is a food processor with a shredded attachment and the regular blade also. This will definitely save you some time on cutting and chopping. I used the shredder for the Brussels sprouts and carrots. I used the regular blade for the red onion. I used a whisk for combining the BBQ sauce and ranch and a large bowl for combining the salad. I used a skillet to pan fry the pork chops.

Substitutions and Adaptations

For this recipe I did not have any golden raisins on hand so I didn’t include them in the recipe. I also used a different brand of BBQ sauce and Ranch. However Tesseme’s is a fabulous brand and you should definitely give their sauces and dressings a shot.

Ingredients Needed

Pork chop with kale salad with shredded carrots

You will need :

shredded carrots

shredded Brussels sprouts

red onion

Green Kale

toasted slivered almonds

Ranch and BBQ of choice.

Bacon or bacon bits

I added some cooked pork chops to add a little extra protein.

Check out the full recipe here

If you are looking for more Salad inspiration check out my previous Foodie Friday

crisp romaine lettuce in a bowl with a fork topped with seasoned ground beef, carrots, olives, topped with sour cream and salsa

Please go check out my fellow RD’s and their website. They have TONS of amazing recipes on their website that you don’t want to miss.

What I feed my Toddler

I often get asked questions about what I feed my toddler as a Registered Dietitian. I wrote a previous post about it here

Pink kids divided plate filled with cubed cheese, ham, and grapes

Whats up With You?

I hope you all have had a great week and have a fabulous weekend! Let’s keep the conversation going and let me know what’s up with you?