Category Archives: Green Smoothie Recipes

The Breakfast Grub

I don’t know about you but when things get chaotic I turn to food. Not so much the eating of it, but definitely the making of it. I think we all have certain rituals that comfort us and mine seems to be concocting recipes. Specifically breakfast recipes.

Oh, I know what you’re thinking. You thought my comfort ritual was drinking wine. Well, that too.

While I’m not the world’s most enthusiastic morning person, I’ve learned to embrace the earliness and enjoy it for all that it stands for – a new day, a new start, no phone calls, no talking, hot coffee, and the calm before the “MomMomMomMomMom!” storm. So it’s only fitting that my favorite meal of the day be breakfast, since I truly believe that first nosh sets us all up for how our bodies run themselves the rest of the day. Yet even I get bored with breakfast, which is basically what happened here. Nutritional boredom + chaos of life = new recipes. It’s what I do!

The first recipe was inspired by busy mornings. The ones where we find ourselves rushing out the door 10 minutes late again and realizing we haven’t eaten yet. If you have all these ingredients ready you can throw this green smoothie together in a snap, pour it into a sealable drink container and blow that lemonade stand. (Ha, get it? We make jalapeno wine lemonade? Alright, nevermind.)

The second recipe was inspired by the farmers’ market we’re at every Saturday. Gathering up our produce and various other items from the farmers themselves every week makes me even more stoked about food. However you don’t need a farmers’ market to pull this one off. It’s about as easy as licking the wine drops off the bottle. But that’s still wayyyy more fun. Still, you’re gonna enjoy this one.

Here’s what we’re dealing with:

Blueberry Banana Coconut Green Smoothie

Smoothie1.jpg

Ingredients:

  • 1/2 cup blueberries
  • 1 banana (I prefer them frozen, as pictured above. You can freeze the entire banana with the peel on, nuke it for 15 seconds and then pull the peel off, or you can peel the banana and freeze it in slices.)
  • 1 cup your choice of milk
  • Handful of spinach OR some basil, either fresh or frozen in cubes (I found mine at Trader Joe’s). If using fresh basil, all you need is a few leaves.
  • 1 scoop vanilla protein powder OR 1/2 cup plain Greek yogurt + 1 Tbsp honey (While it is convenient, I don’t use protein powder regularly so a container lasts me up to 6 months. I often use Greek yogurt if I have a little more time to spare.)
  • 1 Tbsp coconut oil, melted
  • 3-4 ice cubes

Throw everything, except the coconut oil and honey if using, in a blender. 15 seconds into blending, add the coconut oil and/or honey and immediately blend for 30 more seconds. This keeps the coconut oil and/or honey from hardening back up with the ice cubes.

GOOD morning!
GOOD morning!

 

Spinach and Mushroom Scramble

(Makes about 2 servings)

Fresh from The Mushroom Ranch at The Boise Farmers' Market
Fresh from The Mushroom Ranch at The Boise Farmers’ Market

Ingredients:

  • 3 large eggs or 6 egg whites, or any combination you prefer (I used 3 duck eggs, which are much larger than chicken eggs.)
  • Big handful (about 1 1/2 cups) fresh spinach
  • Your favorite mushrooms, about 3-5, sliced
  • Green onion, 1 or 2, chopped (optional)
  • 1 Tbsp milk or water
  • 1/4 cup of your favorite shredded cheese, or crumbled goat cheese (I’ve used both shredded mozzarella and fresh goat cheese in this recipe and I don’t have a favorite – they are both delicious.)
  • Salt and pepper
  • 1 Tbsp butter or cooking spray

In a large sauté pan over medium-high heat, saute the spinach and mushrooms together in either butter or cooking spray. Stir occasionally for 4 to 5 minutes.

In a medium bowl, beat the eggs (or whites or combo of the two) and milk or water with a small amount of salt and pepper. Stir in the green onion.

eggs.jpg

Once the spinach is wilted and the mushrooms are lightly browned, pour the egg mixture into the pan.

scramble3.jpg

Let the eggs do their thing for about 20 seconds, then begin scrambling once the edges start to set.

This was the last photo I had time to take before the scrambling. Over-cooked eggs ruin mornings, therefore no camera was involved in that process.
This was the last photo I had time to take before the scrambling. Over-cooked eggs ruin mornings, therefore no camera was involved in that process.

Using a spatula, push cooked portions of egg toward the middle of the pan, allowing the uncooked egg to flow out to the hot surface. When the eggs are almost completely set, sprinkle cheese over the top. Cover the pan and turn off the heat.

When cheese is melted, you eat!

scramble1.jpg

My job is done here, the rest of your day is up to you and your best judgment. Godspeed!

 

 

 

 

 

10 Super Easy Healthy Changes You Can Make Now

I had a completely different post topic planned for this week entailing the inside scoop from our recent winery operations, but our family got a little sidetracked and, well, here it’s Thursday and I haven’t pulled it together. Instead, I’m following my gut’s lead (somewhat literally) and posting some health and fitness tips that have been idling in my mind lately.

You know how January goes – personal health seems to finally take a priority for at least 31 days. As a personal trainer I have big mixed emotions about this time of year. The kind that make me grin and say, “Ah…January.” For one, I’m always happy to see people think about their health and wellness and make changes. On the other hand, watching some sprint out of the gate and then hit the wall by March gets tiresome. I applaud all efforts, I do. I would just love to see them stick. I feel like my kids when they see a freshly wrapped present and get all spring-happy and then I have to tell them it’s for someone else. All hopes: Thrown down, stepped on and crushed. “But whyyy?”

I tend to call myself a real-world trainer, which simply means I don’t jump on diet trends, I don’t prescribe cleanses and extreme fitness fads and my specialty is helping people learn how to be healthy and still enjoy life’s little pleasures without the guilt associations. But hey, if you want to read all about that rant, check out this post. Otherwise, let’s dive in for some real-world tips!

I thought about all the things I could recommend you do but when it comes down to it, there are 10 super easy tips I have for getting your health on-track. Even if you’re a moderately healthy and fit person, I think these are great reminders for staying the course. With that said, this is in no way an exhaustive list. I would love to hear: What are YOUR tricks and tips for making easy changes to your health? Leave a comment below if you’ve got some for us!

10 Super Easy Healthy Changes You Can Make Now

1.  Drink warm lemon water. If you’ve been following this blog at all you’ve likely read this a few times. That’s because I swear by it. First thing every morning, pour yourself a cup of warm water and add a wedge of lemon. How much lemon juice? It depends on the lemons you get. I prefer using Meyer lemons because they yield so much more juice, so I only need to use one wedge. But Meyers can be hard to find. If I’m using a typical lemon I’ll use about a fourth of it per cup. Do this before you drink your coffee or eat anything. If you try it for a few days, you’ll understand why it’s so great based on digestive reasons alone. But if you want to know now why I’m so obsessed with it, read all about the metabolic and overall health benefits here.

2.  Make a green smoothie for breakfast.  If you really want to give your digestive system a boost, combine the above tip with a green smoothie for breakfast. I know you’re thinking you don’t have time to make a smoothie in the mornings. As it is I’m lucky if I get to make them once or twice a week. But eventually you get pretty good at it, which means you’ll spend less time making breakfast than you do scanning your Facebook feed. Also, you get a bit addicted to the feeling of being nourished by one. So with that said, try out some recipes and start by using spinach, since it’s the most versatile green for smoothie-making. If you have protein powder you can throw that in, or use plain nonfat Greek yogurt instead. One of my staple green smoothies is made with a handful of baby spinach, a cup of unsweetened almond milk, a frozen banana, 1/2 cup of frozen dark cherries, 1/2 cup plain Greek yogurt, a few ice cubes and maybe a drizzle of honey.

My smoothie this morning, made with egg white protein I'm sampling, almond milk, spinach, banana, strawberries, coconut oil and ice. Excuse the time stamp, I'm such a rookie.
My smoothie this morning, made with egg white protein I’m sampling, almond milk, spinach, banana, strawberries, coconut oil and ice. Excuse the time stamp, I’m such a rookie.

3.  Switch to a food-based multivitamin. This is actually something I just did, as did one of my good friends. So far I’m loving it. After years of taking a generic women’s one-a-day during my 20s, then spending the last three years on a prescription prenatal, I had no clue what to start taking. I knew I didn’t want a bunch of unknowable stuff in my body (that I would consequently pee out anyway) and I knew I needed something to complement my already vitamin-rich way of eating (iron and probiotics are the two I need extra of the most). After much searching and price-comparing I landed on the Rainbow Light brand (which I found at Fred Meyer in the natural section). If you’re in need of a natural way to get in some complementary vitamins, minerals and enzymes, check it out or just do a Google search for “food based multivitamin.”

4.  Walk 2 miles a day.  Seriously? Okay so this is something I’ve just started doing this week. Yes, it’s winter and yes, it’s cold outside. But those are excuses. My kids appreciate the air time and my body appreciates the extra cardio. Plus this takes me about 18 minutes if I decide to run or 30 minutes if I walk, so even on extremely busy days I can’t complain about the time it takes. If I already worked out that day, it’s an extra calorie burner. If I haven’t (like today), it’s a sanity saver.

5.  Buy a fitness/health/wellness magazine to refresh your outlook.  I don’t subscribe to many magazines anymore (other than Food & Wine, ha), but I do enjoy buying the occasional magazine to boost my knowledge/see what’s new in the health and fitness world/try new recipes and workouts. Sure this stuff is also all over the web, but I find magazines are such a concentrated wealth of information even in this era of smart phones we live in. I have plans for a post about my favorite magazines, so more on that another time. In the meantime, check out Oxygen or Natural Living for a start.

6.  Try a new health food.  You can do this once a week or once a month, but I find that trying out a new healthy item every once in a while keeps me from getting bored. Sometimes I’ll try a new cooking oil (like pistachio), or a snack (recently it was crunchy roasted broccoli florets – so good!), or a new fruit (ever had a dragon fruit?). Places like Trader Joe’s or Rosauers are perfect for finding this kind of stuff.

A Trader Joe's find. Super convenient for quick weeknight dinners, smoothies and pesto!
A Trader Joe’s find. Super convenient for quick weeknight dinners, smoothies and pesto!

basil squares2.jpg

7.  Stop eating two hours before bed.  If there is anything I’ve learned, it’s that no matter how I’ve ate or drank throughout the day, my body does best when I give it some alone time. While I don’t necessarily think people who eat late gain more weight than people who don’t, I do think you’re better off metabolically if you don’t go to bed on a full stomach. Also, if you’re like me and you eat around 6:30-7:00 pm and have a glass of wine, you might be tempted to reach for the dark chocolate somewhere around 9 pm (after the kiddos go to bed).  I find I do far better if I have a piece of dark chocolate at, say, 8 pm and call it. That way if I’m in bed at 10 pm I’m not miserable and I’ve also fixed the issue of eating more than I truly need (too much alcohol and sugar tend to cause us to wake up hours later and have trouble falling back to sleep). Try it and see what you notice.

8.  Drink 2-3 cups of green tea a day. This is far easier to do in the winter months, but as it turns warmer you can simply switch to unsweetened iced green tea.  There are all sorts of reasons this is good for you. Metabolically speaking again, green tea is a pretty superior force. It does have a small amount of caffeine in it naturally (unless you specifically buy the decaf kind), so I would recommend not drinking it past 3 or 4 pm so as not to interfere with your ability to fall asleep at night. To read about the health benefits of this stuff, check this out.

9.  Go meatless one day a week.  You’ve likely heard health and fitness professionals recommend doing this, or at least recommend eating meat-free one night a week. I suggest one whole day simply to let your body detox from it. You probably noticed I’m no stranger to lean meats and I would likely be divorced if I told my husband we need to stop eating meat altogether. But I find a good compromise is this rule. Thanks to the web and magazines and cookbooks, there are tons of great meat-free recipes you can experiment with.

10. Set a small, realistic goal for the immediate future.  Everyone needs accountability. I think the best way to get that is by setting 4-week goals. Maybe those goals are stepping stones to a much bigger goal, or maybe not. I find this time of year particularly motivating because my birthday is in February and even if my goal isn’t to lose weight, it’s always my goal to feel my best. So I have no trouble fueling my body, mind and spirit right now. After my birthday month comes and goes it’ll be a different goal, something to keep me on the path. Maybe your 4-week goal is to lose 3 pounds, maybe it’s to see your cholesterol numbers drop or sleep better or lose some inches or workout more. Maybe it’s to walk two miles a day. Set your goal and work daily to reach it.

 

Treadmill HIIT Workout and Pumpkin Banana Smoothie Recipe

I feel like I’m trying to solve a rubix cube on a slip-n-slide these days! I see no sign of the crazy clearing anytime soon. In fact it’s just different stages of ongoing-craziness, would you agree? It’s messy and fun, frustrating and wonderful, brutal and rewarding. All. At. Once. I don’t care who you are, this wild-life thing is happening to you too, isn’t it?

For me right now this chaos, this gargantuous momentum-build, is a blended concoction of parenting, business ownership and grape harvest. That’s right, Riesling grapes are a-headed this way TODAY! Let the crush and hard labor reign! A few days from now our Syrah grapes will also be ready and our limbs will be purple for weeks to come. On top of these laborious days we’ve got wine events, the farmer’s market, the release of our pumpkin wine, label designs and peppers rolling in waiting to be processed. Between Von’s full-time city gig and my days at the studio, we’re trying to eek out some quality time with the kiddos and still eat dinner at home together. This weekend is also the FitOne fitness event here in Boise which the women in my family have been participating in for over a decade now, so there’s lots of fun going on and many of my favorite people in town for the 5K on Saturday.

There’s not enough coffee or hours in the day, my friends! This should all start slightly calming down around Halloween and then ramp back up in time for our Thanksgiving Open House event. And I won’t even get started on the (super exciting) projects we’ve got lined up to take place in the weeks before Christmas. Yes, I just said the ‘C’ word. Which brings me back to the point I wanted to segue into…

Right now it seems everyone’s back at the studio trying to get fit for the holidays or trying to stay fit to survive their own crazy lifestyle (because I do know I am certainly not alone in the juggling journey). So how are we expected to stay healthy, workout, and eat right through it all?

My own solution: You fit it in where you can. Hence the 15-Minutes-a-Day Challenge I posted a few weeks back. 15 minutes may not seem like enough to make a difference but when 15 minutes is all you’ve got it sure feels a helluva lot better to your body than nothing. As for the eating right aspect – the way we pull it off at our house is to get back to basics. This time of year there are no fancy dinners, a lot of soups, store-bought whole roasted chickens, fall-type salads, slow-cooker meals and we take advantage of the local in-season produce from the market as well as from our back yard (I’ve eaten so many cherry tomatoes lately I think I’m bleeding beta-carotene). Also, I make sure to get in a green smoothie or two every week to give myself peace of mind that I’m at least getting some vegetables and a big source of iron in my blood stream early on in the day.

So this post is two-fold today. I bring you my quick (22 minutes!) Treadmill HIIT Workout and a recipe for a Pumpkin Banana Smoothie!

For those who aren’t familiar with the super-easy concept of HIIT training, check this post out. If you’re new to green smoothies, don’t be scared. There are a lot of reasons why they rock and why I rely on them and one day I will perhaps write more on the benefits. But for right now all you need to know is this: Green smoothies are brilliance in a blender. For another fun recipe and to use up some of that basil you may still have left in your garden, try this recipe I posted over a month ago!

First, the workout. It’s a mix of jogging, inclines, sprints and fast-walking hill climbs. It’s quick, it’s a boredom-buster and it’s effective.

22 Minute Treadmill HIIT.jpg

Next!

Pumpkins are about to be everywhere, why not in your breakfast too? I embrace the pumpkin fever. Who knew pumpkin had the potential to start your day off right AND wine you down in the evenings (yep, we do both over here). This recipe is super simple because I was feeling like a smoothie purist when making it the other day. You can add in some of the optional things if you’d like, I just found it tasty and refreshing all on its own. By the way pumpkin and spinach are cleansing foods when eaten in raw form. So, uh, fair warning on that one…

Photo Credit: Cuisinart
Photo Credit: Cuisinart

Pumpkin Banana Smoothie Recipe

The Ingredients:

1 cup canned pumpkin

1 cup milk of your choice (I use unsweetened almond milk)

1 banana, frozen if you’ve got it but an unfrozen one will work too

Big handful baby spinach

1 to 2 tablespoons honey, pure maple syrup or brown sugar

¼ teaspoon ground cinnamon

¼ teaspoon vanilla extract

3-4 ice cubes, more if not using a frozen banana

Optional add-ins: Vanilla protein powder, pumpkin pie spice, coconut oil, flaxseed, chia seeds

The directions:

Blend. Drink. Go.

What tips have you found work for you when trying to stay healthy whilst your life schedule has you barely remembering to brush your teeth?

Cherry Basil Green Smoothie + Dirty Dash Entry Giveaway!

In case you’re interested in the Dirty Dash Boise race but haven’t yet signed up because the entry fee just went up AGAIN last week, I think you’ll want to check out this post for a sweet giveaway! They’ve added more waves like they do every year and when the rep from the company dropped off 2 free entry cards to me the other day she also gave me a code to give out to my clients, family, and friends to get 20% off registration. So drop me a line if you want it!

More on how you can win one of two free entries in a bit. But first…I’ve got a new green smoothie recipe for you that you’ll love if your basil obsession mirrors mine. And if you’re new to green smoothies (smoothies made with spinach or kale, usually) and you’re thinking it sounds gross, well…you’re wrong. ;)

There, I said it.
There, I said it.

For the most part I typically use baby spinach because it’s really mild and I honestly don’t even taste it when I blend it up with all the other ingredients. So you get all that green vitamin-packed Popeye goodness without feeling like you’re sipping bitter grass. Another little trick when making green smoothies: A banana makes a world of difference. I always add one.

This is my new favorite smoothie recipe and I can definitely see me drinking it most mornings over the course of the basil season. It’s light, refreshing and the right amount of filling!

Cherry Basil Green Smoothie Recipe

Ingredients:

  • 1 cup unsweetened almond milk or your favorite milk/milk substitute
  • 1/2 cup frozen cherries
  • 1 banana
  • 5-10 leaves fresh basil (I used closer to 10 leaves because. as I mentioned, I really like basil)
  • 1 cup or heaping handful baby spinach
  • 6 oz container plain Greek yogurt
  • 2 tbsp. ground flaxseed
  • 3-4 ice cubes (especially if you’re not using frozen fruit, the ice makes a difference)
  • 1/2 tbsp. vanilla extract
  • Optional: 1/2 tbsp. bee pollen granules (I throw this into all my smoothies to help keep my allergies at bay. Some people can’t stand the flavor, I honestly don’t notice it anymore. Von thinks it tastes like he imagines bee poop would, so there’s that visual for you.)
  • Also optional: Drizzle a small amount of honey or pure maple syrup as you’re blending if you like it a little sweeter.

Blend it all together until you have a smoothie that looks kinda green/kinda purple/kinda red, depending on various things you’ll have no control over.

Cheers!
Cheers!

So good!

If you’re interested in the nutrition stats, here you go:

(This does not include the bee pollen or honey/maple syrup)

378 calories, 7.4g fat (0.8g saturated), 274mg sodium, 1263mg potassium, 48.8g carbohydrates, 10.3g fiber, 28.6g sugar, 23.5g protein

So about that giveaway!

Who knew mud mad us all so happy?
Who knew mud made us all so happy?

Right now entry for the Boise Dirty Dash (held Saturday, August 2nd at Bogus Basin) will run you $60. I would love nothing more than to help two of you get in for FREE! Okay, I would like some things more, like my own personal assistant to bring me wine and cherry tomatoes whenever my cravings strike. But seriously, if you’ve ever wanted to try the Dirty Dash or have done it and want to see how they’ve up’ed the ante this year, here’s how you can win:

Simply comment on this post by telling me what your favorite summer outdoor activity is. That’s it! I’ll choose 2 lucky winners at random and will announce them this Thursday, July 17th. Really, it will be random and if you’re worried about any favoritism I’ll even the playing field and let Luke pick the winners based on his responses to your comments. He pretty much says “no” or “yeah” to everything, so I don’t know how it gets any fairer than that. And if you don’t win but still want to register, contact me for the 20% off code!

And please, don’t mess up your ankle like Von did last year while doing the tire runs. While I am proud of him for finishing the race on one leg and without complaint, I don’t wish the resulting walking boot on anyone! Except for that jerk at the grocery store who rammed into me with her grocery cart…