smoothie

Wild Blueberry Raspberry Smoothie Bowl

By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time, all opinions are my own.

 

Growing up in New England, berry picking was a thing. I loved picking strawberries in the spring and fresh blueberries and raspberries throughout the summer, coming home with red and blue stained fingered and clothes. My grandparents had a summer house up in New Hampshire in a small town on a lake. As kids, when we weren't jumping off the dock, floating the river, or hiking nearby mountains, we'd happily park ourselves in front of blueberry bush in the garden out front, stuffing our faces and likely ruining our appetites for dinner. 

From a dietitian perspective, I still love berries. I love them for their natural sweetness and vitamin and antioxidant content. Btw, did you know it's National Heart Month? Antioxidants are great for your heart, inflammation, and disease prevention. Many people think fresh fruits and veggies are more nutritious- which is just not the case. Freezing fruit and veggies right at harvest actually preserves the nutrition content. Wild Blueberries are more flavorful than your standard blueberry variety and because they are frozen right at harvest, they're equally as nutritious as if you picked them yourself.

You're going to love this smoothie recipe. A few posts back, I mentioned a few guidelines I follow in making a healthy, satisfying smoothie. As always this one includes a protein for fullness, a fruit for sweetness, and a veggie just because those can be harder to get in. Read more about my smoothie guidelines here. siggi's products are loaded with protein, but if you're recovering from a workout or just want a bit more, try topping your bowl with a pinch of nuts for even more protein and heart healthy fats.

Ok, here it is...

Ingredients:

1/2 cup Wild Blueberries
1/4 cup fresh cherries, pitted
1/2 cup Raspberry siggi's filmjolk, drinkable yogurt
1 cup fresh spinach
optional toppings- walnuts, granola, unsweetened coconut, banana slices, etc.
 

Directions:

1. Combine all ingredients in blender. Blend until smooth.
2. Pour into bowl, top with whatever toppings you like.
3. Eat with a spoon and enjoy! 

Why You Shouldn't Give Up Snacking...

{a book review, a recipe, and a GIVEAWAY}

 

I love snacks. I'm the kind of person who needs to eat every couple of hours. Smaller meals throughout the day seem to work best for me (but this doesn't mean it's right or what works best for you).

Snacking can be part of a very healthy diet as long as it's incorporated appropriately. Not only does snacking help with weight management and increasing energy levels, but also can improve our metabolism, reduce sugar cravings, and improve blood sugar control.

While so many of us are snackers, snacking can also be super challenging. I find it's often clients downfall in reaching their health or weight goals. I know how it is, all you have to do is walk by the kitchen and the chips and crackers are screaming your name. It can be so easy to over do it on snacks when they aren't planned out or balanced. A little prep and planning is key!

Fellow dietitian, Sarah Koszyk, recently published a book that I love and highly recommend: 365 Snacks For Every Day of the Year. Whether you're a planner or a mindless muncher, this book is for you. 

In her book, Sarah goes into detail about the benefits of snacking with a ton of (365!) amazing recipes and snack ideas. She explains the components of a healthy, satisfying snack (think protein and high fiber carbohydrate) and provides tips for planning healthy snacks for your whole week. Sarah helps take the effort out of planning and prep to make healthy snacking easy, affordable, and delicious- because why can't corn on the cob or cucumbers and cheese be a snack?

The book is broken down into sections with recipes and ideas for wherever you go:

Snacks At Home
Snacks At School or Work
Snacks On the Go
Snacks At a Convenience Store
Snacks For Your Sweet Tooth

Snacks At a Convenience Store is my fave. Nowadays, we all think we're super busy and find ourselves eating on the go more than ever. If we don't plan ahead, we frequently end up at convenience stores or fast food joints to fill the void. When we think of convenience stores, many of us jump to potato chips and candy bars. There are now more and more choices to make healthy eating possible on the go. Next time opt for some fruit with nuts or string cheese or even microwavable soup. Check out Sarah's book for a ton of ideas and RD approved brands.

365snacks-cookbook.png

The recipes in this book are super simple. Most of which you can pack on the go or make ahead of time. One of my faves is the Date Rolls with Coconut and Whole Almonds. I definitely have a sweet tooth and this is a sure way to satisfy it while still filling me up (it has protein!) till my next meal. Check it below.

Date Rolls with Coconut & Whole Almonds

An energy booster with natural sweetness.
4 whole pitted dates + 1 Tbsp shredded coconut + 4 almonds = 230 calories
Slice the dates open and stuff each date with shredded coconut and 1 almond each.

 

P.S. I forgot to mention all the snacks are less than 250 calories!  #winning (is that still a thing?)


Ok, now time for the GIVEAWAY!

**UPDATE: GIVEAWAY HAS ENDED

be sure to check out Sarah's book on Amazon too!

To Enter:

1. Please follow Sarah on either Instagram or Facebook.
You can find her pages here: 

(*scroll to the very bottom and get bonus points for following me too*)

2. Complete the form below to sign up to get the latest nutrition info, updates, recipes and more right to your inbox each month. You won't regret it:)

The more you follow/sign up for the more entries you'll get. 
Winner will be announced on Monday, February 6th. 
Good luck!

Orange Creamsicle Smoothie

I woke up with a bit of a sore throat this morning and wanted something nutrient packed and soothing for breakfast. This smoothie definitely hit the spot! It's packed with vitamins and is filling too. 

People seem to give vitamin C all the credit for immune boosting properties. But really there are so many vitamins and minerals that play a role in our immune system - zinc, vitamins D, A, E, and B vitamins too!

Research is actually mixed on whether or not loading up on Emergen-C and orange juice is actually effective in treating or preventing colds. Some studies show that it doesn't prevent the onset of a cold but could possibly decrease the duration. Either way, it can't hurt to get your fair share of oranges, especially this time of year when they're in season and so juicy and delicious!

When it comes to smoothies I try to follow three guidelines:

1. include a VEGGIE
I find all fruit smoothies are typically too sweet for me, so I like to mix it up with other ingredients. As fruit is naturally sweeter it seems to be easier for people to meet the recommended 2 servings per day. People seem to have a harder time getting in at least 3 servings of veggies each day. Adding one into a smoothie is a super easy way to help you reach this goal, often you can't even taste it! I try to always keep spinach or kale on hand to add to smoothies, but I also add carrots, beets, or cauliflower. This was my first time adding sweet potato and I love the orange color it gives it.

2. include a PROTEIN
I also need a source of protein in my smoothie to help fill me up and keep me full longer. Without a protein, smoothies can be a quick burst of energy from all the carbohydrates but can make us crash and feel hungry again soon after. The protein also helps repair muscles if you're eating a smoothie after a workout. For protein I usually add plain greek yogurt, milk, tofu, or I'll top it with nuts.

3. eat it with a SPOON
When you slurp a smoothie through a straw, you can suck it down in just a few seconds. I prefer (and encourage others to as well) to engage in the act of eating my smoothie. Whether I serve it in a bowl or a glass, I always top it with something (nuts, granola, plain oats, chia seeds, etc.) and eat it with a spoon. This helps me slow down and pay attention to my hunger cues. Drinking in calories (whether it be juice, soda, alcohol, or smoothies) is typically not as satisfying and we don't realize how full we are until after. Smoothies can be very filling and even high in calories, so I would encourage you to slow down and eat your smoothie.

Enjoy!

 

Orange Creamsicle Smoothie
Serves 2

Ingredients:

1 banana
1 orange
1/2 sweet potato, diced
2 teaspoonfuls tahini
1/4 cup plain greek yogurt
~1/4 cup of milk to blend
1/4 tsp ground ginger

Directions:

1. If you can, I would freeze the banana and/or orange ahead of time. It will make the smoothie chilled and frothy. If not, throw in a few ice cubes to chill it a bit.

orange creamsicle smoothie

2. Dice your sweet potato and steam with a splash of water in the microwave for 1 minute. This will soften it up to make it easier on your blender.

3. Combine all ingredients in blender. Blend until smooth.

4. Pour into glasses, bowls, or mason jars to go. Top with whatever you may like - dried fruit, nuts, chia seeds, oats, granola, etc. Eat with a spoon and enjoy!