Oh, hello! Welcome back – I hope you enjoyed learning about whole grains on our last post. We’re going to take a break from nutrition education and share this uber simple recipe with ya’ll. You’ve previously seen me use and talk about the health benefits of chia seeds, like when I showcased my version of a 5 Ingridient Berry Sauce. When I heard my food friends talk about chia seed pudding, I was totally hooked and needed to give it a try.
Here’s what I love in particular about this recipe:
- calls for only 5 ingridients
- offers up 10 grams of fibre
- source of calcium
- source of protein
- allows for customization
- naturally gluten free
- no cooking, just stirring
Okay, I think you’re sold.
- ⅓ cup chia seeds (black or white)
- 1½ cups milk (dairy or dairy free)
- 2 tbsp runny honey or maple syrup
- 1 tsp vanilla extra
- 1 tsp cinnamon
- Place all ingredients into a bowl. Mix very, very, very well and cover with saran wrap.
- Place bowl into the fridge for thirty minutes. Stir again.
- Return back to the fridge for at least another 2 - 3 hours. The result is a thick pudding similar to rice pudding.
- Top with additional fruit if you wish. I love it with tart raspberries, mango or kiwi.
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.
Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.
– With Love, Carrots and Cake,
I love a good granola bar. It’s basically like having portable nutrition in your hand! Mind you, a good quality product can often be hard to spot. Most large-chain grocers have entire aisles dedicated to this iconic food item. The tough part is distinguishing which one truly is a granola bar versus which one is…well..basically a chocolate bar.
Tips to sourcing a quality granola bar:
- When I’m on the hunt for a bar I try to look for something that has less than 8 – 9 grams of sugar and offers me up at least 3 grams of fibre.
- Protein is another POWERHOUSE nutrient that I scout for. If you’re looking for a nut-free product, it will be difficult to find a protein bar with more than 2 grams of protein. Otherwise, if nuts are your thang, you’ll likely have no trouble finding something that can offer you atleast 4 – 5 grams of protein.
- Look at the ingredient list and find something that is 100% whole grain.
- Avoid granola bars that are chocolate or yogurt covered. These bars can have upwards of 3 teaspoons of sugar in a small serving.
Or HAYYYYYY – how about making your own?
When I have a bit of extra time on my hands, I take pleasure in being able to make my own granola bars that I can snack on. The ingredients in this recipe (adapted from Cookspiration) include all the foods I enjoy eating as snacks: dates, walnuts, pumpkin seeds and hemp hearts are the super heroes behind this bar. Seriously, you’ll feel so good after making them, eating them…and maybe even sharing them. You’ll notice – the recipe doesn’t call for any refined sugar. The sweetness is brought to you naturally from the dates and honey. Don’t cha love nature?
Okay, recipe deets below:
- 1 ½ cup All Bran Flakes cereal (I used PC brand from Superstore)
- 1 ½ cup large flake oats
- ½ cup chopped walnuts
- ¼ cup pumpkin seeds
- ½ cup hemp hearts
- 1 cup dates (about 12 - 15 dates)
- ¼ cup honey or maple syrup for vegan option
- ⅓ cup almond or peanut-butter
- In a large nonstick skillet, toast oats, walnuts and pumpkin seeds over medium heat, stirring often for about 8 minutes or until light golden and fragrant. You'll even hear the pumpkin seeds "pop".
- Pour this mixture into a large bowl and let cool slightly; stir in bran flakes and hemp hearts.
- In the bowl of a food processor, pulse dates until finely chopped. For me, it rolls into one giant blob.
- In a small saucepan, heat together honey and almond butter over medium low heat until melted and smooth. Add dates and stir to combine.
- Pour into oat mixture and stir together until dates are distributed evenly throughout and oats are coated well.
- Press mixture into 23 cm (9 inch) parchment or foil lined baking pan and press to flatten evenly (warning: don't place it on a pan that's too big - you want the mixture to be "tight").
- Cover and refrigerate for at least 1 hour or until firm. Cut into bars and wrap individually with plastic wrap and store in refrigerator for up to 1 week or in the freezer for longer.
STACKS ON STACKS OVER HERE!!
For more granola bar inspiration, here are a few ideas from my personal food friends:
- Dixya’s No Bake Oats and Peanut-butter Granola Bar
- Jessica’s Everything Granola Bar
- Jenn’s Chewy Granola Bar
- Getty’s Coffee Lover’s Energy Bar (I actually got to try some on a plane-trip with Getty!)
- Abbey’s No-Bake Gluten Free Peanut-butter Apricot Bar
- Caroline’s Ultimate Guide to Granola Bars and Bites
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.
Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.
– With Love, Carrots and Cake,
I’m all about making sure we’re eating a variety of whole grains in this house. Sometimes without knowing it, we get stuck in a rut and stick to one primary grain (wheat, and by the way: there is nothing wrong with that). Consequently, we don’t get a chance to enjoy the wonder and benefits other grains have to offer us.
Oats. I LOVE OATS. a) they are hella cheap b) they are super versatile c) they are easy to cook d) you can enjoy them sweet, savory, warm or cold! e) for folks who are sensitive to gluten, they can enjoy certified gluten free oats. What more do ya want from a grain?
Want the nutrition jiffy on oats?
- They are whole grain! Health Canada recommends that 50% of your grains should be whole grain; we know people who eat whole grains have a lower risk of heart disease, stroke, diabetes, cancer and digestive disorders.
- They are rich in soluble fibre; this type of fibre helps improve blood cholesterol and can help manage blood sugar levels too.
- A half cup serving (dry, large flake oats) offers up nearly 8 grams of protein.
- They are a source of B vitamins, iron and vitamin E.
Why overnight oats?
It’s great for people who require a quick grab n’ go style breakfast; maybe you’re someone who prefers to enjoy breakfast at work or are too busy preparing breakfast for your little ones. This is a great alternative!
Mornings can be rough for some of us so overnight oats take the prep-work out in the morning. You can prepare a few batches to last you throughout the week.
Overnight oats are incredibly versatile. You can change the proportion of milk/yogurt/oats as needed to suit your needs.
In general, you’re getting a great source of protein, carbohydrate, fat if you add some nuts/seeds and fruit. These components make it a complete and balanced meal.
It’s a nice change from your typical bowl of hot oatmeal.
Variations:
- Top it with my 5 Ingredient Berry Sauce, bananas, shredded coconut, apples, canned peaches or any other favorite fruit.
- Switch up the milk from a dairy milk, nut milk or soy milk.
- Add nuts and seeds for extra protein such as pumpkin seeds, walnuts, almonds or toasted hazelnuts. My friend Chantal of Nutty for Nutrition loves adding chia seed to her concoction, just make sure add extra moisture if you go this route because chia seeds love to suck up liquid!
- Feel free to use your favorite sweetener such as brown sugar, maple syrup, honey or stevia if that’s what you fancy.
- ½ cup rolled oats (large flake)
- ½ cup milk
- ¼ - ⅓ cup vanilla Greek yogurt
- 2 tsp flax seed
- Pinch of cinnamon
- Drizzle of maple syrup, honey or your preferred sweetener
- Fruit
- Place oats, milk, yogurt, flax seed, cinnamon and sweetener into a Tupperware, mason jar or cereal bowl. Stir until smooth.
- Top with your choice of fruit. Leave overnight.
- The next day, enjoy it cold or feel free to nuke it in the microwave for 20 seconds! If it's a little too thick for you add a dash of milk or water until you've got your desired consistency.
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.
Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.
– With Love, Carrots and Cake,
Woah. How did that happen? Today marks the second birthday for Carrots and Cake Balanced Nutrition Consulting. What was supposed to initially be a “lets try to see five clients per month” kinda gig has turned into visiting with at least twenty clients monthly, blogging, recipe development, writing for cool food producers and as of late, mentoring Nutritional Science students that are hoping to get their feet wet in the dietetic industry. By the way, all of this on top of a nearly full time job in an area of clinical practice I love.
A very sincere thank you to all of my friends, readers, clients and colleagues who continue to support me through my growth. When I gave birth to Carrots and Cake it was all very organic. I never felt like anything was being forced into place – there really was no financial goal, strategic plan or real incentive other than to connect with people, about food.
I remember last year when I celebrated Carrots and Cake’s first birthday I showcased this Carrot and Pineapple Loaf. And then, I celebrated some more with these yummy Carrot Oatmeal Cookies. The sweetest was coming into work and my colleague had prepared some of these goodies for me and our team to enjoy.
Needless to say, I am SO looking forward to what 2016 has in store for me.
Here’s what happened over the last twelve months:
- I moved from a condo into our home (that has a great big island, yaaaaassss)
- Got a Vitamix…that’s a big deal, right?
- Joined a Women’s in Business group made up of fine business women in Winnipeg
- Completed several Women and Weights classes via good friend, RD extraordinaire and Personal Trainer, Chinwe – so basically, I’m way stronger than last year
- I partnered with some awesome food industry folks like Bothwell Cheese which allows me an opportunity to write more often, something I love to do
- I learned and helped my food loving friend, Getty Stewart can some tomatoes
- Completed my second Manitoba Marathon Relay while the hubs added a second half marathon to his list
- I went on an amazing #CanolaConnect Harvest Camp with the lovely folks of Canola, Eat Well
- On the same note, I also had a chance to attend a Grow Canada conference c/o #CanolaConnect – picture this: being only meters away from Clara Hughes and former LGen Romeo Dallaire – MIND BLOWN
- Went through a lot of professional struggles at work, but came out stronger than I ever thought I was
- Took on two student volunteers to help with content creation, recipe development and photography
- As of LAST NIGHT, my sister (many of you might know her as Myuz Artistry) gave birth to a sweet baby boy AND my other sister is expecting her first babe
- On that note, I officially have baby fever
Okay, okay. I know why you’re ALL really here, it’s for this SUPER DUPER amazing recipe for Poppy Seed Biscuits. This recipe hails from somewhere…I just can’t remember where. It’s the kind I just wrote down with pencil and pen after trying them at a friends house years ago when I live in B.C.. The recipe stuck with me.
These biscuits are on the slightly sweet side, but still pair well with soup. I think they make a great snack for a girls afternoon or act as a lovely addition to a large green salad. You’ll see below, I paired it with my 5 Ingredient Berry Sauce which ended up being the perfect marriage.
Okay, recipe taymeee.
- 1½ cups whole wheat flour
- 1 cup all-purpose flour
- ¼ cup white sugar
- ¼ cup poppy seeds
- 1 tbsp baking powder
- ½ tsp baking soda
- ½ tsp salt
- ⅓ cup cold butter, cut into 1 inch chunks
- 1 cup buttermilk
- Line a large baking sheet (or two) with parchment paper and preheat oven to 425.
- In a large bowl stir together dry ingredients until well combined.
- Add in butter. Using a pastry blender or two forks cut the butter into the dry ingredients. Eventually, you'll have a texture that resemble coarse crumbs.
- Add buttermilk. Stir the mixture to moisten and create a sticky dough.
- Drop a handful of flour onto a clean surface and knead the dough about 10 times.
- Roll out the dough or using your hands pat it into a ½" thick round.
- Using a 2" biscuit cutter cut out as many rounds as you can. Place on a baking sheet. Gently form scraps into a ball, flatten and cut out more biscuit rounds. Repeat if needed.
- Bake biscuits for 12 - 15 minutes. Biscuits shouldn't be too brown! Remove from baking sheet and onto a cooling wrack.
- Best when served warm.
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.
Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.
– With Love, Carrots and Cake,
I remember the first time I made a berry sauce. It was for a brunch I was hosting and waffles were on the menu. It was some random recipe that Mr. Google found for me. It called for 1 cup of juice and 1 cup of sugar for only two cups of berries. Jesse whiz, that is A LOT of sugar. What’s a Dietitian/Food Nerd to do?
Develop her own recipe!
I prepare this berry sauce quite regularly for our meal-prep line up. It’s extremely low maintenance and the recipe is pretty darn easy to memorize. There are so many uses for this sauce, here’s what I’ve tried so far:
- Great in smoothies
- Lovely on top of plain yogurt
- Fabulous over pancakes or waffles
- Yummy on warm or cold oats
- Genius as a jam on toast or biscuits
The recipe uses a super cool ingredient that might be new to you. It’s chia seeds! You can find these little guys at any bulk store and they can also be spotted in the “health food” aisle of many large-chain stores. Chia seeds harness a lot of nutrition, offering up some omega-3 power, fibre, calcium and a wee-bit of protein too. Chia seeds are crucial for this recipe as they suck up (literally) moisture from the concoction, leaving you with a nice saucy texture. I promise you’ll love it.
Recipe taymeee.
- 3 cups frozen berries, mixed variety
- ½ cup 100% orange juice or water
- 2 tbsp maple sryup
- 1 tsp vanilla
- 2 tbsp chia seed
- Place frozen berries into a medium sized pot. Add in orange juice or water.
- Turn heat to medium and bring mixture to a gentle simmer. When this happens, using a potato masher muddle the berries to a desired consistency. I prefer to leave mine a little chunky, but to each their own!
- Next, add in maple syrup and vanilla. Stir to combine.
- Remove pot from heat and add in chia seeds.
- Stir and wait about 20 minutes. The mixture will begin to thicken.
- Store in a mason jar or tupperware for one week, refrigerated.
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.
Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.
– With Love, Carrots and Cake,
Pouring for my guests.
Every girls night needs a signature drink, right? Instead of opting for a boozy beverage I decided to take a twist on the traditional Mango Lassi and “vegan-ize” it. Lassi is a common beverage enjoyed in most parts of India. It isn’t always flavoured; in fact, my favorite type of lassi is actually “plain”! It’s perfect on hot days when you need something to quench your thirst and keep you cool. For those of you (myself included) who love dairy milk, you can easily swap out the ingredients as you wish! My girlfriends Courtney (The Fig Tree) and Chantal (Nutty 4 Nutrition) don’t do so well with cow’s milk so I was more than happy to accommodate their restrictions. And guess what? Everyone loved it!
The ingredient list as you’ll see is minimal and perhaps the most important ingredient of all is yogurt. When you peruse through other lassi recipes you’ll notice they almost all contain yogurt which helps to impart the slightly sour taste that you can’t help but love.
As far as spices go, you can be as adventurous (or not) as you want to be. I love using similar spices as I would in my chai (tea) so I tend to stick with cardamom, cinnamon and cloves. I also added some saffron which is a commonly used spice among many Indian dishes. Because it can be difficult to come by and also extremely expensive I only used a small sliver for each serving.
You can slurp on this beverage as part of a healthy breakfast, post workout nutrition or simply offer it up to your guests at any time and for any occasion. Heck, serve it as a liquid dessert (that’s a great idea).
Happy sippin’ folks…and now, the recipe:
- 2 cups frozen mango, cubed
- 2 cups soy yogurt, plain
- 1 cup soy milk
- ¼ - ½ cup water
- ¼ tsp ground cinnamon
- ¼ tsp ground cardamom
- ¼ tsp ground cloves
- Agave nectar (or honey) to taste *optional
- Ice cubes
- Saffron, for garnish
- In a high speed blender (or large food processor) puree the mango until it is in liquid consistency.
- Add in yogurt, milk and spices. Blend for 45 seconds.
- Next, depending on how thin or thick you want your lassi, add in water. Be careful! Just add a little at a time until you reach your desired consistency.
- Pour lassi into glasses, add in ice cubes and one sliver of saffron to each glass.
- Serve and enjoy!
Before you leave, check out this fun stop motion video about the girls night in I hosted, trust me you, you’re going to want to see it! It’s pretty darn cute if I don’t say so myself!
– With Love, Carrots and Cake,
C’mon, don’t you celebrate your birthday all month long?
Okay, I can’t possibly be the only one that celebrates birthday’s all month long. Right? Lucky for you, in lieu of this blog’s first birthday I also whipped up a cookie recipe. Sorry, this recipe isn’t loaded with sugar, chocolate or copious amounts of fat. Instead, this soft and well textured cookie is full of yummy carrot goodness and is a big hit not just with adults, but kids too! My nieces love snacking on this cookie and their moms feel good offering it as a snack. That’s a win win situation if you ask me.
If you’re going to compare this cookie to an Oreo or Chip’s Ahoy, that’s just not fair. Simple homemade cookies can’t compete with hyper-processed and sugar laced foods. This cookie is whole grain and contains whole ingredients. Nothing fake here.
Simple homemade foods can’t compete with hyper-processed foods.
I opted to use honey as my primary sweetener. You can choose to use maple syrup or agave nectar if you wish. Note to mama’s and papa’s: if baby is less than 12 months, you don’t want to offer them honey. Use maple syrup instead.
I got the inspiration from these cookies via another blog. The original recipe can be found here. Thanks Amy!
- 1 cup quick cooking oats (source gluten free if necessary)
- ¾ cup whole wheat flour (or, gluten free flour if necessary)
- 1 ½ tsp baking powder
- 1 ½ tsp ground cinnamon
- ⅛ tsp salt
- 2 tbsp canola oil (or, whatever type of fat you prefer)
- 1 large egg
- 1 tsp vanilla extract
- ½ c honey, maple syrup or agave (I used honey)
- ¾ c grated carrots (about 1 medium carrot)
- In a medium sized bowl, combine oats, flour, baking powder, cinnamon, and salt.
- In another small bowl, whisk together the canola oil, egg, and vanilla extract. Stir in the honey until thoroughly incorporated. I prefer to use a hand mixer for this step.
- Add the wet mixture to your flour mixture. Don't over mix the contents - just enough to blend well. Then, fold in the carrots.
- As recommended by Amy, chill the dough for at least 30 minutes. (If chilling longer, cover with plastic wrap, ensuring it touches the entire surface of the cookie dough). This helps you out a lot when you start dropping the cookies onto your baking sheet.
- Preheat the oven to 325°F, and line a baking sheet with parchment paper.
- Drop the cookie dough into 15 rounded scoops on the baking sheet. (If chilled longer than 1.5 hours, flatten slightly.) Bake for 12-15 minutes or until a toothpick comes out clean.
- Cool on the baking sheet for at least 15 minutes, and then place on a wire rack.
- Now, enjoy.
And again, here’s to raising a forkful of Carrot Pineapple Loaf and toasting to a very, very happy first birthday!
– With Love, Carrots and Cake,
Spotted, Nita’s Breakfast Muffin. Click the photo for recipe details.
March is Nutrition Month, which means Dietitians across Canada rally together to bring you relevant nutrition information around a particular topic. This year, the theme centers on Eating 9 to 5! We realize that families no matter the size can find eating healthy to be a challenge. This is especially true with rushed mornings, limited breaks, multiple work meetings, appointments and of course end-of-the-day dinner struggles.
In fact, almost 40% of Canadians skip breakfast, increasing their risk for morning brain drain.
On that note, let’s dissect the breakfast. This is usually the first day of the meal for many Canadians. Unfortunately, it’s also often skipped and not given the attention it oh-so-lovingly deserves. I get it, when you need to beat rush hour traffic to make it in time to work (after brewing your cup of Joe and dropping off the little humans), eating a solid breakfast may not be on your morning “to do” list.
What if you knew these interesting facts about eating healthy breakfast:
- It’s linked to health weights and reduced weight gain over time
- You can achieve improved appetite control so you can avoid morning munchies
- You’ll be more alert and better able to concentrate at work (or school)
- And, you’ll likely have a better intake of key nutrients such as calcium, vitamin D, potassium and fibre
Have I got you convinced yet? Yes! Read on.
The key to having a star breakfast is to keep it simple and plan ahead.
- On the weekend make a big batch of hot cereal like dahlia (Indian cracked wheat) or baked oatmeal. Pre-pack in individual servings, top with some fruit and refrigerate.
- Get in a routine of hard boiling a few eggs. In the morning, grab an egg or two, whole wheat toast and a fruit! Of course your chai or latte can pack well into a travel mug. Tip: gradually reduce the amount of sugar you use, this way you can enjoy the natural flavor of your tea/coffee.
- Blend up a smoothie. At home, my husband and I usually make a 1L serving of smoothie and portion them into mason jars to keep for a few days. Smoothies are a big trend right now and can often be packed full of fruits and veggies. Have you tried my Tropical Green Smoothie? Yum.
- Enlist some help and get baking. If you have little ones at home, get them into the kitchen to help whip up a few dozen muffins. Muffins can be stored in an airtight container and kept in the freezer for a quick grab n’ go breakfast. Try these yummy breakfast muffins.
- Stock your pantry with nutritious cold or dry cereals. What could be easier? Look for cereals that are high in fibre the next time you’re at the grocery store. What you want to do is find a product that has at least 4 grams of fibre per serving. Reading the nutrition facts table will offer you a wealth of information. A few packaged cereals currently in my pantry include:
- Kashi GoLean Original (13 grams of protein!)
- Kellogg’s All Bran Buds (I love adding a sprinkling of this cereal with another cereal, or, it’s great on yogurt for crunch)
- Nature’s Path Optimum Power ® Blueberry Cinnamon Flax Cereal (9 grams of protein AND fibre, #winning)
What’s your favorite breakfast? Is there something you specifically struggle with? Let me know. I’d love to hear from you.
Please note, the above information is adapted from the Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca.
– With Love, Carrots and Cake,
I’ve been working hard at mastering this recipe; I think I’ve finally nailed it (man, what a good feeling)! The original recipe came from my colleague; she brought her version into work and wow’d everyone. The next day, multiple copies of the recipe floated around my workplace. Eager to make it myself, I grabbed a copy and began making a few tweaks.
And then, the “Dietitian” in me came out.
The original recipe called for only white all-purpose flour and ½ cup of butter. In an effort to increase the fibre content of the loaf I opted to use a bit of whole-wheat flour. Secondly, instead of butter, I used a combination of applesauce and canola oil. But really, you could use the butter if you love that flavor and want to boost the fat content a bit. It really is a versatile recipe.
Note: if you use butter; be sure to really cream it into a smooth consistency for a good quality product.
- ⅓ cup brown sugar
- 1 tsp ground cinnamon
- 1 tsp ground nutmeg
- ½ cup sugar
- ¼ cup canola oil (or any oil you prefer)
- ¼ cup applesauce, unsweetened
- 2 eggs
- 2 tsp vanilla
- 1 cup all-purpose flour
- ½ cup whole wheat flour
- 2 tsp baking powder
- 2 tsp baking soda
- ½ cup milk (or milk alternative)
- 1 apple, chopped (I used Granny Smith for tartness)
- Preheat oven to 350 degrees. Grease your loaf pan.
- Mix brown sugar, nutmeg and cinnamon in a small bowl, set aside.
- In another medium sized bowl beat white sugar, applesauce and oil using a hand blender or beater. Beat until smooth and then one by one add in the eggs and vanilla.
- In a large bowl, blend flours, baking powder and baking soda.
- Add the wet ingredients to the dry ingredients. Your batter should be smooth, and wet. It won’t look like a whole lot but that’s okay. Don’t over mix!
- Pour ½ the batter into the prepared loaf pan. Next, add ½ the apples and ½ the brown sugar and cinnamon mixture.
- Lightly pat the apples into the batter
- Pour remaining batter of the apple layer, top with remaining apples and finish off with the sugar and cinnamon topping.
- Bake in your oven for approximately 30 – 40 minutes, or, until toothpick inserted comes out clean.
After it’s done, hide it somewhere special so your husband doesn’t gobble it down (sorry babe, xoxo). It’s that good.
– With Love, Carrots and Cake,
Delicious as part of a meal or a yummy snack!
Have you ever tried your hand at a “Green Smoothie?” I was a big skeptic, I mean, it’s green. But don’t let that prevent you from giving it a go; you may very well enjoy it as I did! Heck, it is even husband approved.
Why go green? Adding greens can help you meet your quota of fruits and veggies for the day. But beyond that, green veggies come loaded with additional water content, iron, and fibre; in fact, kale contains a bountiful amount of vitamin C. And, most importantly, you most likely won’t even taste the greens since other flavours usually take over.
This version of a green smoothie is perhaps my very favorite. When you live in Winnipeg, also affectionately known as “Winter-peg,” you sometimes crave a bit of paradise. And voila, this comes close! (Ok, maybe not exactly white-sandy-beaches-paradise, but it kinda sorta tastes like it!).
Tip: Blend your green smoothie in stages. This ensures your green smoothie will be “homogenous”. Blend up your leafy greens and liquid-base first, then you’re ready to add any remaining fruits or veggies.
For more smoothie tips and hacks, be sure visit my friend Jessica Penner’s blog post, here.
I added a few heaping spoonfuls of hemp hearts. These little guys have a nutty flavour and come loaded with protein, fibre and fat; the good kinda fat! And now, for the recipe; makes 2 – 3 portions and keeps well over several days. Enjoy as a meal replacement, a snack or as a post workout beverage.
- 1 banana, fresh or frozen (should be ripe—frozen banana will make it more creamy)
- 1 cup pineapple, fresh or frozen
- 1 cup mango, fresh or frozen
- 2 cups water (you can also use milk or your favorite milk alternative)
- 2 cups packed spinach/kale
- ½ - 1 scoop of your favourite protein powder *optional
- 1 tbsp ground flax seed
- 4 tbsp hemp hearts/seeds
- Blend your chosen green leaves with the water. Liquify for a few seconds until the leaves have emulsified into the water.
- This is a good time to blend in your protein if you decide to add some.
- Blend remaining ingredients until smooth.
Spot the heart?
– With Love, Carrots and Cake,
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