Strawberry Lemon Cream Smoothie

When my protein intake is too low, or when I work out very intensely, I have protein powder to give me more nutrients. Protein powder is great, because in one small drink I can add 20 or more grams of protein and with very few calories. The drawback though, is that as many powders as I’ve tried– the ones with the lowest sugar, do not taste very good. I’m always looking for healthy ways to mask the flavor. Before this, I never added lemon juice to a smoothie. The lemon was perfect! The flavor of this drink is a cross between strawberry lemonade and cheesecake. I hope you enjoy it as much as I did!

  • 1/3 cup light coconut milk
  • 1 serving of protein powder
  • 1 and 1/2 cups of crushed ice
  • 1/2 cup of strawberry halves
  • Juice of 1/2 lemon
  • 1 tsp honey or alternative sweetener
  • 1/2 tsp cinnamon

 If you do not have crushed ice, simply add ice cubes to the blender first to crush. Next combine all ingredients and blend on high for 30 to 60 seconds, depending on the blender.

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Green Vegan Protein Smoothie

I’ll admit it: I’m a creature of habit. When I think a certain food is delicious, I eat it repeatedly until I get sick of it. I’m just that way. When I hit Jamba Juice, I get the same two smoothies, and at some restaurants, I don’t even know what’s on the rest of the menu. I know what *I* came for. Something about owning a blender now, though…I’ve become  a little more adventurous. I am on a mission to get proper nutrition, especially protein and calcium, which I lack. I picked up some protein powder from Trader Joe’s, and it has 25g of protein. The results were absolutely delicious! Now, for the actual smoothie.


  • 1 serving of vanilla protein powder
  • 1/4 cup frozen banana slices
  • 1/8 avocado (more if you like)
  • 1/4 light coconut milk
  • 1/2 cup frozen mango chunks
  • 1/2 tsp ground cinnamon
  • 1/2 cup unsweetened coconut milk, this is different from the aforementioned coconut milk, which is more like cream. You can use almond, soy, regular milk.
  • 1.5 cups baby spinach
  • 1/4 to 1/2 cup of filtered water depending on thickness of smoothie

1. Place coconut milk, frozen fruit, protein powder and cinnamon in the blender on high setting. If you have any trouble acheiving smoothness, add a tad bit of water

2. Once ingredients are fairly well blended, leave the blender setting on high, remove the smaller top of your blender and add baby spinach in small handful until well blended.

*Yields about 12 to 14 flowing ounces

Calories:306 Protein: 29g  Fat: 11g

Confetti Oatmeal

Who loves oatmeal? I have always heard very mixed reviews. For some it is bland and the texture is all wrong. Others who like it even tire of it, because they have run out of ideas. Since we know the healthy benefits of iron, fiber, protein and more– it is good to wake up a little earlier and take the time to prepare oatmeal and start the day out right. I’ve gone out on a limb and combined fruits and flavors that I have never eaten together before, and it is absolutely delicious. With nothing more than the natural sweetening from fruits, this hot cereal is almost too good to be true!

You will need:

  • Quick cook steel cut oats
  • Cinnamon
  • 1 TBSP chopped walnuts
  • 2 TBSP pomegranate seeds
  • 1 TBSP mint leaves, chopped roughly
  • 1 date minced for sweetening
  • 1/2 banana thinly sliced
  • Optional: 1 TBSP unsweetened coconut milk ( I used Trader Joe’s Coconut Drink)

1. Cook steel cut oats according to directions. Just as they finish thickening into the pot, add coconut milk.

2. Pour oatmeal into a bowl and top with cinnamon and tiny date pieces for sweetening and flavor.


3. Last, add walnuts, pomegranate seeds,  mint and banana slices.

Calories: 304 Fiber: 8g Iron: 16% Protein: 8g

Naturally Sweetened Steel Cut Oatmeal

I find it difficult to ever go back to instant oatmeal after having Jamba Juice’s delicious steel cut oats. In vowing to add no sugar or salt to my food for 21 days, I opted to make my oatmeal at home. It’s also much more cost-effective. Breakfast was divine, and with only a few ingredients. I used:

*Trader Joe’s quick cook steel oats
*1/4 cup thinly sliced fresh strawberries
* 2 large dates minced
* cinnamon
*1/8 cup walnuts chopped

1. Cook oatmeal according to instructions.

2. Sprinkle cinnamon, nuts, strawberries, then dates.



Nutritional facts: Calories: 322, Fat: 13g, Protein: 8g, Iron: 14%