Berry Smoothie Bowl with Toasted Coconut

Smoothie bowls are all the rage right now, and why not? They’re a delicious, aesthetically-pleasing way to eat your smoothie rather than drink it! Plus, you won’t have to blend up all the fruit and instead enjoy each one separately. This beautiful recipe calls for lots of fruit, some yogurt, almond milk, chia seeds and coconut for a tasty breakfast you’ll make again and again. One serving contains 12 grams of fiber, 16 grams of protein and only 280 calories!

Pro tip: This recipe makes two servings. If you’re saving the second portion for the next morning, re-blend the smoothie mixture with one cup of ice to thicken it again.

Recipe: Berry Smoothie Bowl with Toasted Coconut

Cook time: None minutes

Yield: 2 servings

Serving size: 8-ounces + 1 tablespoon coconut + 3 slices banana + 1 sliced strawberry + 2 tablespoons blueberries + 1 teaspoon Chia seeds

Ingredients

• 1 cup plain, nonfat yogurt
• ¼ cup unsweetened almond milk
• ½ banana, frozen
• ½ fresh banana, sliced (to top the bowls)
• ½ cup strawberries, frozen
• ¼ cup fresh strawberries, sliced (to top the bowls)
• ½ cup blueberries, frozen
• ¼ cup fresh blueberries (to top the bowls)
• ⅓ cup frozen raspberries
• 2 tablespoons unsweetened coconut
• 2 teaspoons chia seeds

Instructions

1. Place the coconut in the center of a microwave safe plate, and microwave in 30 second intervals, turning the coconut over until browned and toasted.
2. Combine the yogurt, almond milk, and frozen fruit in a blender and blend until smooth. The blended mixture will be thicker than a smoothie.
3. Pour 8 ounces into two bowls and top each bowl with the remaining sliced bananas, strawberries, blueberries, and 1 tablespoon of toasted coconut and 1 teaspoon of chia seeds.

Nutrition Information

Per Serving: (8-ounces + 1 tablespoon coconut + 3 slices banana + 1 sliced strawberry + 2 tablespoons blueberries + 1 teaspoon Chia seeds)

Calories: 280

Calories from fat: 64

Fat: 7g

Saturated Fat: 2g

Cholesterol: 5mg

Sodium: 89mg

Carbohydrates: 45g

Fiber: 12g

Sugar 23g

Protein: 16g

WWP+: 7

SmartPoints: 10

Source: http://www.skinnymom.com/recipe-berry-smoothie-bowl-with-toasted-coconut/

Peanut Butter and Banana Green Smoothie

Today I am going to share my Banana Peanut Butter Green Smoothie.

One of my favorite snacks is a banana sliced up with some peanut butter to eat with it. Yum! I could probably eat that every day without ever getting sick of it. The reason I don’t is because it has to many calories to consume just for a snack. I try to keep my snacks between 100 – 150 calories and my banana peanut butter snack clocks in easily at over 250 calories. So I don’t get to eat my favorite snack as much as I want.

However, I could justify eating that many calories for a meal. That’s when it hit me to create a smoothie using bananas and peanut butter. I know I am not the first person to think of this but I felt pretty genius at the time.

I have been drinking green smoothies for a few months now and love them. It is such a great way to get in a solid dose of veggies especially when you don’t feel like eating a side of broccoli every night with dinner. But I did wondered what kale would taste like mixed up with banana and peanut butter. For some reason that worried me even though I put kale in all my smoothies.

I decided to test the smoothie with kale despite my worries. I probably could have left it out but I drink smoothies to get my vegetables in so I knew I at least needed to give it a shot.

Well there was no need to worry. I placed all the ingredients into my Vitamix and within two minutes I had a super creamy and delicious Banana Peanut Butter Green Smoothie. Of course, the color was green from the kale but the flavor was all banana, peanut butter, and hint of sweetness from the maple syrup. Delicious and completely satisfied my craving for bananas and peanut butter.

For this recipe I highly recommend freezing the banana ahead of time. If not you will have to use a cup or so of ice to get that cold smoothie consistency. The smoothie will still taste good without the bananas frozen it just won’t be cold or have a thicker smoothie consistency.

Banana Peanut Butter Green Smoothie

 

Print

Prep time

5 mins

Cook time

1 min

Total time

6 mins

 

Author: Organize Yourself Skinny

Serves: 2

Ingredients

• 1 large frozen banana
• 1 cup kale
• 1 cup almond milk
• ½ cup plain Greek yogurt
• 1 tablespoon peanut butter
• 1 teaspoon maple syrup
• water if needed

Instructions

1. Place all ingredients into the Vitamix container in the order listed and secure lid.
2. Select Variable 1. Turn machine on and slowly increase speed to Variable 10, then to High. Blend for 1 minute or until desired consistency is reached. Serve immediately.

Nutrition Information

Serving size: 1 (2 cup) smoothie Calories: 173 Fat: 6 Carbohydrates: 25 WW Points +: 5Fiber: 3 Protein: 10

https://uk.pinterest.com/pin/471822498439447697/

MONDAY: COCONUT ALMOND SUPERFOOD SMOOTHIE

It's Monday, a perfect day to indulge your nut butter obsession. If you've taken eating peanut butter sachets to new levels (in the office at your desk for example) then this smoothie will be your new favourite.

Also, if you've managed to get yourself to the gym, it's a great post-workout shake.

Simply put, knowing there's a beaker brimming with smoothie waiting in our gym bags is the difference between half-hearted deadlifts and powering through our last set with precision. That's why this week we've turned to Pippa Murray, founder of Pip & Nut - the trendy new nut butter brand - for her take on the post-workout classic.

If you've been suffering from a peanut butter overload then a switch to coconut almond butter is for you too.

INGREDIENTS

500ml skimmed milk
150ml natural yoghurt
3 tbsps Pip + Nut Coconut Almond butter
2 bananas
1 tablespoon flax seeds
2 teaspoons old fashioned oats
1 tbsp honey

METHOD

1/ Grind flaxseeds & oats into a fine powder using a pestle mortar.

2/ Add all the ingredients into a food processor until all the ingredients are fully incorporated.

http://www.womenshealthmag.co.uk/nutrition/recipes/2652/pip-nuts-coconut-and-almond-butter-smoothie/

Quinoa Banana Pancakes

Who knew quinoa was the new oatmeal for baking?! It makes the perfect pancake consistency, and bananas only make the pancakes that much healthier. Only 220 calories in 3 fluffy pancakes? Yes, please! Be mindful of your portion sizes, though… it’s easy to let pancakes get out of control with big pours. Is Jack Johnson’s “Banana Pancakes” playing in the background yet?

Recipe: Quinoa Banana Pancakes

>Prep time: 10 minutes

Cook time: 8 minutes

Yield: 4 servings

Serving size: 3 pancakes with 1 Tbsp maple syrup

Ingredients

• 1 cup cooked quinoa, cooled
• 1 cup + 1 tablespoon skim milk
• 1⅓ cup white whole wheat flour
• 1 tablespoon brown sugar
• 2/3 cup liquid egg whites
• 2 bananas, mashed
• 1 teaspoon vanilla
• 1 tablespoon stevia (or your favorite sweetener)
• 4 tablespoon Maple Grove Farms® Sugar Free Maple Syrup

Instructions

1. Cook quinoa according to package directions. Allow it to cool slightly.
2. In a large bowl, combine quinoa, milk, wheat flour and brown sugar.
3. In a small bowl, mash bananas and stir in vanilla and stevia. Add to quinoa mixture.
4. In a medium-size bowl, beat egg whites on low speed until they are fluffy. This might take 2-3 minutes.
5. Using a spatula, fold egg whites into quinoa mixture.
6. Spray a medium-size skillet with nonstick cooking spray and place over medium heat.
7. Using a ⅓ measuring cup, pour batter into skillet. Flip each pancake after cooking for 3-4 minutes on each side or until batter starts to bubble.
8. Top 3 pancakes with 1 tablespoon syrup.

Nutrition Information

Per Serving: 3 pancakes with 1 Tbsp maple syrup

Calories: 269

Calories from fat: 10

Fat: 2g

Saturated Fat: 0g

Cholesterol: 1mg

Sodium: 128mg

Carbohydrates: 55g

Fiber: 7g

Sugar 11g

Protein: 14g

Calcium: 10mg

Iron: 12mg

WWP+: 7

http://www.skinnymom.com/quinoa-banana-pancakes/

Smoothie and Juice recipes.

Satisfy your tastebuds with these healthy, delicious ideas for juices and smoothies

Summer calls for ice cold, delicious smoothies and juices - especially if they give you a healthy boost! Whether you're after a protein hit or a heart healthy blend, try one of these tasty offerings put together by the nutritionists at Nutribullet.

Peaches n' Creamy: This beautiful Blast is a sweet, creamy treat anyone in your family can enjoy! It works as a perfect snack and is filled with protein and natural sugars that pack an energizing punch.

Ingredients:

-1/2 Cup of Greek Yogurt

-1/2 Cup of Peaches, Frozen

-1/2 Banana 

-1 Tablespoon of Sesame Seeds

-1 cup of Coconut Milk or Unsweetend Vanilla Almond Milk

-2 Ice Cubes

Method: Just add all the ingredients to a tall cup and extract for 30 seconds, or until smooth!

Hydrate-Orade: A super refreshing recipe for those who are looking to keep themselves hydrated. Cool off with this post-run elixir. It’s fresh, it’s sweet and just a tad salty to replenish lost electrolytes and get you back up and running!

Ingredients:

-1 handful Spinach

-½ Cucumber

-1 Kiwi

-½ Cup Cantaloupe

-1 tablespoon Honey

- 1 pinch Sea Salt

- 0 to Max Line Coconut Water

Method: Add all ingredients to your blender and extract for 30 seconds, or until smooth.

Stars and Stripes: This smoothie will boost the energy and performance. The naturally occurring amino acid in green tea called L-Theanine improves alertness and concentration. Cherries are rich in vitamin C and phytonutrient antioxidants shown to improve recovery after exercise. The Superboost provides maca and cacao powders that aid stamina and physical performance. This is an ideal pick me up shake for those looking to relieve stress and boost metabolism.

Ingredients:

- 25% spinach or kale leaves (handful)

- 75g frozen pitted cherries

- 75g strawberries

- 3 Brazil nuts

- 1 tbsp Nutriblast Superboost

- Cooled green tea to line

Method: Blend ingredients for 30 seconds. 

Variation: Using matcha green tea powder will give this juice an extra boost. 

Heart Healthy Blueberry Avocado: Full of monounsaturated fatty acids from the avocado, shown to help lower our risk of heart disease, and antioxidants from blueberries, shown to help reduce the build-up of “bad” LDL cholesterol, this creamy concoction will keep your heart healthy and strong.

Ingredients:

- 1 cup Blueberries

- ¼ Avocado

- 2 tablespoons Lime Juice

- 1 tablespoon SuperFood SuperGreens

- 1 tablespoon Honey

- 1 cup Coconut Water

- 1 handful Ice Cubes

Method: Add all solid ingredients to the Tall Cup. Fill to the Max Line with liquids and blend until smooth, approximately 30 seconds. Add half a cup of Greek yoghurt for an extra boost of protein.

http://www.womensfitness.co.uk/healthy-eating/1389/smoothie-and-juice-recipes

How many calories are in fruit?

Calories in fresh, canned and dried fruit:

Below are the approximate number of calories in a variety of fruit (fresh fruit, canned fruit, and dried fruit).

Fresh Fruit

Apple

• Small – 80 calories
• Medium – 95 calories
• Large – 120 calories

Banana

• Small – 90 calories
• Medium – 105 calories
• Large – 120 calories

Blackberries

1 cup = 60 calories

Blueberries

1 cup = 85 calories

An easy way to add fruit to your day is to add blueberries, strawberries, or any other berries to your cereal in the morning.

Cereal and fruit is the most common breakfast among more than 2300 adults (NWCR members) who have lost an average of 70lbs and kept it off. Will eating breakfast help me lose weight?

Cantaloupe

1 cup (cubes) = 55 calories

Cherries

1 cup = 95 calories

Clementine

35 calories

Grapefruit

• Small – 30 calories
• Medium – 40 calories
• Large – 50 calories

Grapes

1 cup = 60 calories

Honeydew melon

1 cup (diced) = 60 calories

Kiwi

40 calories

Mango

1 cup (pieces) = 100 calories

Orange

• Small – 45 calories
• Medium – 65 calories
• Large – 85 calories

Peach

• Small – 50 calories
• Medium – 60 calories
• Large – 70 calories

Pear

• Small – 85 calories
• Medium – 105 calories
• Large – 130 calories

Pineapple

1 cup raw chunks = 85 calories

Plum

30 calories

Raspberries

1 cup = 65 calories

Strawberries

1 cup = 50 calories

Tangerine

• Small – 40 calories
• Medium – 50
• Large – 65 calories

Watermelon

1 cup (diced) = 45 calories

Fruit closest to it’s natural form (for example, fresh fruit and unsweetened frozen fruit) will be naturally higher in fiber and lower in added sugar than canned and dried fruit.

Canned Fruit

Fruit cocktail

• 1 cup (canned in juice) = 110 calories
• 1 cup (in light syrup) = 140 calories
• 1 cup (in heavy syrup) = 180 calories

Peaches

• 1 cup (in juice) = 110 calories
• 1 cup (canned in light syrup) = 135
• 1 cup (in heavy syrup) = 195 calories

Pineapple

• 1 cup chunks (in juice) = 150 calories
• 1 cup crushed pineapple = 150 calories

When purchasing canned fruit, choose fruit that is canned in lite/light syrup, 100% fruit juice, or its own juice.

Fruit canned in heavy syrup can have up to twice as many calories and twice as much sugar as fruit canned in lite syrup or 100% fruit juice.

Dried Fruit

Raisins

1/2 cup = 215 calories

Dried Cranberries

1/3 cup (sweetened) = 140 calories

Dried Apricots

1/4 cup = 100 calories

Dried Apples

1/2 cup = 105 calories

Dried Figs

1/2 cup = 185 calories

Dried cherries

1/2 cup = 225 calories

Adding dried fruit and nuts to plain oatmeal is a great way to add variety and flavor:

• Add raisins, walnuts, and cinnamon to your oatmeal.
• Add dried cranberries and sliced almonds to your oatmeal.
• 13 quick, healthy breakfast ideas

 http://www.fitnessforweightloss.com/how-many-calories-are-in-fruit/