Category: Snacks & Treats

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Anti-inflammatory, Anti-oxidant Golden Milk Smoothie

Smoothies can be a really great way to pack in various nutrients, especially protein. Smoothies can also end up being a giant sugar or calorie bomb. I prefer making smoothies at home so I can control what is being put in them, from high quality protein powders to using a reasonable quantity of fruit for sweetness. While I love plain whey protein, I am currently taking a break from dairy while I breastfeed my little one with a cow’s milk protein allergy. I have found a really great plant based protein that I like to use. You can check out my protein and collagen brand recommendations here!

This anti-infammatory, anti-oxidant golden milk smoothie is something I created specifically for colder weather and to be more in line with principles of Traditional Chinese Medicine (TCM). In TCM, food and drink is typically consumed at room/body temp or warmer. It is thought that the temperature of food can impact things like digestion, the female reproductive system, blood stasis, the spleen, chronic pain and more. This protein smoothie was also developed to be tasty when using plant or animal based protein powder, when consumed at room temperature and to minimize waste by using up some of the spices I am typically only using once or twice a year a year – the pumpkin pie spice blend!

This smoothie is a great way to hit your protein goals, use up seasonal spices and consume something on the go that is in line with TCM principles. This recipe is easily made dairy free or even vegan based on your choice of milk, protein powder and collagen powder/collagen boosting powder!

Golden Milk Smoothie
Time: 5 Minutes
1.5 cups milk (any milk or unsweetened plant milk works. If using a higher fat milk like cow’s milk or full fat coconut milk, you may also help boost the absorption of the turmeric!)
1/2 tsp turmeric
1/2 tsp pumpkin pie spice
1/2 tsp cinnamon
A pinch of black pepper (helps activate the turmeric!)
2 tbsp collagen
1 serving plain or vanilla protein powder
1/2 a banana

Combine all ingredients in a high powered blender and blend until mixed well! Enjoy!

Sometimes I will also include chia seeds in this smoothie! I like preparing several servings of the dry ingredients ahead of time so when I make my smoothie, I only have to add in the milk and banana! This saves me time and cleanup in the morning on my way out the door!

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Easy, Healthy No Sugar Added Berry Sorbet

It’s cold dessert season! I’ve loved “nice cream” for years (made in a similar way to the recipe below, but with bananas!) but when one of my girlfriends mentioned she was making a healthy frozen fruit sorbet type dessert in her food processor, I had to start experimenting on my own. I love that this recipe is so quick and easy and that it doesn’t require any fancy ice cream making gadgets. While other frozen fruits may work, I really love using berries for this no sugar added sorbet recipe. Berries are lower in sugar compared to other fruit, contain tons of antioxidants and also have lots of fiber. The Greek yogurt in this recipe helps create a smooth and creamy consistency, plus the protein in it is always a welcome addition! If you are dairy free, you could try using dairy free yogurt options!

Time: 5 Minutes

2 Cups Frozen Berries (any kind will work, or a mix!)
1/3 Cup Greek Yogurt (I use plain but you can use any kind you like!)
2-4 Tbsp Water
Squeeze of Lemon Juice (this is optional but very highly suggested)

1. Add the 2 cups of berries, 1/3 cup of greek yogurt, 2 tbsp of water and squeeze of lemon juice to a food processor.

2. Process on high for 2-3 minutes, stopping to scrape sides down. The consistency may be a little bit crumbly which will resolve after it is processed a little longer and you may also want to add 1 – 2 tbsp more of water!

3. Process until the berries are broken down and the consistency is like a sorbet or ice cream.

4. Divide into bowls and serve immediately.

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Healthier Shamrock Protein Shake

It’s Saint Patrick’s Day Season. Yes, season because when you live in Syracuse, NY – that is what it is. This time of year, you’ve probably seen some ads for McDonald’s Shamrock Shake. My recipe below makes about 24 ounces of shamrock shake, just a little bigger than McD’s 22 ounce size large shamrock shake and quite a bit healthier.

Their version packs in 800 calories, 20 grams of fat, 18 grams of protein, 103 grams of sugar with 84 grams of them being added sugar. The OG shamrock shake ingredients are: Milk, Sugar, Cream, Corn Syrup, Natural Flavor, Mono And Diglycerides, Cellulose Gum, Guar Gum, Carrageenan, Vitamin A Palmitate, High Fructose Corn Syrup, Water, Glycerin, Contains 2% Or Less: Natural Flavor, Xantham Gum, Citric Acid, Sodium Benzoate (preservative), Yellow 5, Blue 1.

My healthier shamrock shake is sweetened with dates and banana instead of sugar and high fructose corn syrup while sneaking in some fresh spinach you can’t even taste. This healthier shamrock shake contains 350 calories, 9 grams of fat, 24 grams of protein, 30 grams of sugar with 0 grams of them being added sugar. My version also contains 25% DV Vitamin D, 65% DV Calcium, 30% DV Iron, 165% DV Vitamin A, 60% DV Vitamin C.

I am not someone who is super into minty or mint chocolate stuff, but I cannot get enough of this shake as a dessert or sweet treat! I think I will be making it well outside of the St. Patrick’s Day Season!

Better For You Shamrock Protein Shake
Time: 5 Minutes

Ingredients:
2 dried dates, about 20 grams (Medjool are larger and sweeter than Noor dates but either will work)
1 Cup Plain Unsweetened Almond Milk
1 Handful of Baby Spinach, about 25 grams
1 Frozen Banana
1 Scoop Plain Whey Protein Powder, about 24 grams
1 Cup of Ice
1/4 Tsp Mint Extract
1/2 Tsp Vanilla Extract
Optional: 1 Tbsp Cacao Nibs

Instructions:
1. Break or cut the dates away from the pit and place in a microwave safe container with 1/2 cup of the almond milk. Microwave for 30 seconds and set aside. This will help soften the dates so they blend easier in the cold liquid!
2. In a high powered blender, add the remaining 1/2 up almond milk, baby spinach, frozen banana, whey, ice, mint and vanilla extract and the date/almond milk mixture.
3. Blend on high for one minute until smooth and well combined.
4. If using them, add in cacao nibs and blend for another 15 seconds, until nibs are broken down.

Pour into a large container and enjoy!

This isn’t your typical green smoothie or shamrock shake but I know you will love it as much as I do!

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Easy, Healthy 4 Ingredient Nutella

Some things just pair so well together…chocolate and hazelnut are two of those things! When we think of this combination, our minds may go to the beloved spread – Nutella. While Nutella tastes great, the first ingredient in Nutella is sugar. The American Heart Association recommends consuming no more than about 6 teaspoons of added sugar per day for women and 9 for men. A single 2 tablespoon serving of Nutella contains the equivalent of about 5 teaspoons of sugar, the majority of them added sugar! For reference, there are 6 teaspoons in 2 tablespoons, so the fact that sugar is making up 5 of those 6 teaspoons in a serving is kind of crazy! In my version of this healthy Nutella, I use dates as a natural sweetener. My version of healthy Nutella does not contain any milk, making this recipe dairy free and vegan!

Easy, Healthy 4 Ingredient Nutella

Time: ~10 Minutes
Servings: 8

2 Cups of Peeled, Dry Roasted Hazelnuts (I used Nature’s Garden Roasted Hazelnuts from Costco)
2 Tablespoons of Navitas Organics Cacao Powder (This is different from cocoa!)
3 Medjool Dates, Pits Removed
1 Pinch of Salt

Instructions:
1. Add the hazelnuts to a food processor or high powered blender. Blend them until they form a butter. Turn off machine and scrape sides down as needed. This will take a few minutes for the butter to form, but the exact time will depend on the machine you are using!

2. Once the hazelnuts have been blended into a smooth butter, add the cacao powder, the medjool dates and the salt. Blend until everything is well combined and there are no chunks of dates left.

3. Transfer to a jar and store in your pantry. Some natural separation may occur, so be sure to stir before using! This will keep for a couple weeks.

This makes 12 servings of 1.5 Tbsp each. There are 150 Calories per serving, 12 grams of fat, 3 grams of protein and 1/5 of the amount of sugar as regular Nutella!

We love this spread on fruit, rice cakes and pretzels! I would love to hear how you are using it!

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Easy Chocolate No Bake Cookies

No bake cookies are a favorite of mine because they require so little effort and are ready so quickly! Unlike traditional cookies, these can be made using your stovetop (or heck, even your microwave!) and you don’t have to wait for them to bake. These no bakes contain antioxidant rich cacao powder, fiber packed oats and chia seed as well as antioxidant packed cacao and goji berries. YUM.

Easy Chocolate No Bake Cookies

Prep Time: 5 Minutes
Cook Time: 2 Minutes
Makes ~20 Cookies

Ingredients:
1/4 Cup Coconut Oil
1/3 Cup Almond Milk (or milk of your choice)
2 Tbsp Real Maple Syrup (You could use up to 3 depending on how sweet you like things!)
1 Tsp Pure Vanilla Extract
2 Tbsp Cacao Powder (Navitas is my favorite!)
Pinch of Salt
1 3/4 Cup Instant Oats
2 Tbsp Chia Seeds
1/4 Cup Unsweetened Coconut Flakes
1/4 Cup Dried Goji Berries (If you cant find these, consider subbing something like raisins!)

Instructions:
1. Place coconut oil, milk and maple syrup in a saucepan over medium heat, stirring occasionally until until coconut oil is melted, about five minutes.
2. Turn off stovetop and stir in vanilla extract, cacao powder and salt to the coconut oil/maple syrup/milk mixture.
3. Add the oats and stir until well combined. Add in chia seeds, coconut flakes and goji berries.
4. Using a cookie scoop or a spoon, place tablespoon sized scoops of the mixture onto a parchment lined baking sheet. Leave raised or using a piece of parchment and your palm or the back of a spoon, press down on the cookies to flatten.
5. Place in the refrigerator for ten minutes or until the mixture is cool. Transfer the cookies to an airtight container and store in the refrigerator.