Chocolate Coconut Protein Pancakes

You all know how much I LOVE my protein pancakes!  Personally, I think pancakes should be their own food group.  Just sayin!  Lol.  So, this morning I was craving chocolate and coconut for some reason and decided to put those two flavors together to make a delicious and nutritious stack of high protein pancakes :)

Chocolate Coconut Protein Pancakes

with warm almond butter sauce and fresh strawberries

Ingredients:

(Dry)

- 2 tbsp Organic Coconut Flour

- 1/2 scoop VPX Sports SRO Zero Carb Chocolate Protein Powder

- 1/8 tsp Ground Cinnamon

- 1/8 tsp Baking Powder

(Wet)

- 1/2 cup Unsweetend Vanilla Almond Milk

- 1/4 cup Egg Whites

- 1 tbsp Plain Non-Fat Greek Yogurt

- 1/8 tsp Pure Vanilla Extract

(Topping)

- 1 tbsp All Natural Almond Butter

- 50g Fresh Organic Strawberries, chopped

Instructions:

- Mix all the dry ingredients together in a small bowl.

*Tip*

Use a glass measuring cup with a spout to mix ingredients so you can easily pour the pancake batter!

- Combine wet ingredients with dry ingredients and stir until you reach a smooth pancake batter consistency.

- Heat pan to Low-Medium heat and spray with non-stick cooking spray or coat with coconut oil.

- Pour 1/3 of the batter onto pan and cook for about 2-3 minutes on each side.

*Tip*

When pancakes form air bubbles that is a good indication you should flip your pancake ;)

- This recipe makes 3 medium sized Chocolate Coconut Protein Pancakes!

- Spoon 1 tbsp of almond butter into a small microwave safe bowl and heat for about 30 seconds.

- Pour warm almond butter sauce over Chocolate Coconut Protein Pancakes stack.

- Chop fresh strawberries and place on top!

Now enjoy deliciousness! <3

Nutritional Information:

Per Serving (Topping Included!)

262 calories, 11g fat, 316mg sodium, 317mg potassium,

17g carbohydrates (9g fiber, 5g sugar), 24g protein

Big & Cheesy Bell Pepper Burrito

I just got home from being out of town all weekend working for VPX Sports at the 2013 Europa Expo!  What a great time!!!  I love traveling for work and meeting people from around the world who share the same passion for health and fitness <3  But boy did I miss my home cooked meals!  I brought fit food for my trip but I was craving a nice home cooked meal.  So, this morning I decided to make a big ol' burrito for breakfast! NOM! :)

Now, this burrito didn't turn out exactly as I had planned, it ended up being ginormous lol!  Fine with me with the exception that it really did not stay in the classic "burrito" style shape.  So, WARNING: This meal is a little messy ;)  You can always opt out of using a wrap though and just make this a delicious egg scramble, but as for me, I'm okay with making a little mess in exchange for big flavor!

Big & Cheesy Bell Pepper Burrito

Ingredients:
- 1 large Egg
- 1/2 cup Egg Whites
- 1/2 cup Bell Peppers, chopped
- 1/8 cup Yellow Onion, diced
- 1/9 cup Four Cheese Shredded Cheese
- 1 Light Italian Flat Out Wrap

Instructions:
- Spray pan with non-stick olive oil cooking spray and heat on Low-Medium.
- Place yellow onions and bell peppers in pan and saute until onions are opaque.
- Crack whole egg over onions and peppers and pour egg whites into pan then mix with a spatula.
- Season with fresh ground pepper to taste.
- Cook the scrambled eggs until they reach your desired consistency.
- Place wrap on a plate and spoon scrambled egg mixture onto the wrap.
- Top with shredded cheese.
- Try and eat your Big & Cheesy Bell Pepper Burrito without making a mess :)

Enjoy this delicious protein packed and high fiber meal!

Nutritional Information:

257 calories, 8g fat, 595g sodium, 338mg potassium, 

27g carbohydrates (11g fiber, 4g sugar), 29g protein!

Chicken Breast Bundles

I love buying my food in bulk and preparing my meals in advance so I always have clean and delicious food ready to eat.  No excuses!  If you fail to plan, you're planning to fail and I'd rather set myself up for success!  So I went to SAMs with my mom today to stock up on some healthy eats for the week.

My fit food for this week!

I wanted to do something a little different and have some fun with my chicken and veggies so I just rolled them all up together and they turned out ahmazeballz!

These Chicken Breast Bundles were so simple to make and tasted moist and scrumptious so I thought I'd share my easy recipe with you all :)

Candy's Chicken Breast Bundles

Ingredients:
- 4 Chicken Breasts (4 oz. each)
- 4 tbsp Mrs. Dash Zesty Garlic Herb Marinade 
- 12 Asparagus Spears (cut in half)
- 1/4 Red Bell Pepper (sliced small)

Instructions:
- Pound chicken breast down to thin layer (about 1/4 an inch thick).
- Spread 1 tbsp of Mrs. Dash Marinade on each chicken breast.
- Wash and cut asparagus spears in half and place 6 halves on one end of marinated chicken breast.
- Wash and slice a red bell pepper and place 2 thin slices amongst the asparagus.
- Roll up the veggies inside the chicken and place toothpicks through to hold.
- Grill Chicken Breast Bundles on 400 degree heat for about 12 minutes on each side or until chicken is no longer pink and fully cooked (chicken should be cooked to a temperature of 165 degrees F).

I really loved the blend of flavors this provided!  The marinade made the savory chicken and asparagus zesty, and the red bell pepper added a wonderful sweetness.  You can always experiment and add different vegetables or even fruit!  I can't wait to try out various combinations :)  Keep it simple and keep it clean and of course enjoy every bite!

Nutritional Information:

Per Serving (Serves 4)

153 calories, 5g fat, 70mg sodium, 

5g carbohydrates (1g fiber, 2g sugar), 25g protein

Protein Pudding

Protein pudding is quite possibly the easiest healthy treat you can make.  All it takes is mixing together all natural non-fat Greek yogurt and some protein powder and BOOM!

You got yourself a basic protein pudding :)

So why Greek yogurt?  Well, according to a recent article I read on Bodybuilding.com a study published by the International Journal of Obesity showed that low-fat, high-protein dairy products can accelerate abdominal fat burning.  Researchers noted both higher fat loss from the trunk region and higher lean muscle mass retention in the group that ate yogurt!

In addition, Greek yogurt has double the protein of most regular yogurts.  A typical 6-ounce serving contains 15-20 grams of protein which is comparative to 2-3 ounces of lean meat!  Also, it is a great source of calcium, which we all know helps build strong teeth and bones.  Furthermore, the probiotics found in Greek yogurt help regulate digestion and keep the bacteria in your gut healthy.

Personally, I think it is the perfect pudding base due to it's smooth and creamy consistency.  I always purchase plain Greek yogurt because the flavored varieties contain high amounts of sodium and sugar which is just not necessary when you can add your own all natural ingredients and toppings!

Here's what I made for my mid-morning snack!

Fruit & Nut Protein Pudding

Ingredients:

- 1/2 cup All Natural Non-Fat Greek Yogurt (I used Fage)

- 1/2 scoop Protein Powder (I used VPX Sports SRO Zero Carb - Chocolate)

- 1 tbsp (10g) Fruit & Nut Trail Mix (I used Kirkland Signature)

- 1/4 tsp Ground Cinnamon

- Splash of Unsweetened Vanilla Almond Milk (I used Blue Diamond)

Instructions:

- Mix all ingredients together in a bowl and place in the refrigerator until you're ready to enjoy!

The great thing about Protein Pudding is that there is literally an endless list of ingredient options you can choose from.  Here are some of my suggestions:
- All natural nut butters
- All natural, unsalted nuts
- All natural, unsalted seeds (Chia, Flax, Hemp, Poppy, Pumpkin, Sunflower)
- Dark chocolate
- Fresh organic fruit
- PB2
- Unsweetened coconut flakes

Nutritional Information:
Serves 1
155 calories, 3g fat, 73mg sodium, 65mg potassium,
9g carbohydrates (1g fiber, 8g sugar) 23g PROTEIN


Someone pass me a bowl of protein pudding... please :)

Spinach & Zucchini St. Patty's Day Protein Pancakes

Most people celebrate St. Patrick's Day by drinking green beer... 

I'd rather eat pancakes!  Lol!  

So, in honor of the Irish holiday I made some delicious and nutritious protein pancakes :)

Spinach & Zucchini St. Patty's Day Protein Pancakes

Ingredients:

- 1 scoop VPX SRO Whey Protein (I used chocolate)

- 1/2 small Zucchini (cut into slices)

- 1 cup Organic Spinach

- 1/4 cup Oats

- 3 tbsp Egg Whites

- 1 tbsp Organic Ground Golden Flax Seed

- 1/2 tsp Pure Vanilla Extract

- 1/4 tsp Ground Cinnamon

- 1/8 tsp Baking Soda

Ingredients:

- Coat pan with non-stick cooking spray or coconut oil.

- Mix all ingredients in food processor (or blender, or Magic Bullet, etc.) until smooth.

- Pour 1/3 of the batter onto pan and cook on Low heat until golden brown

(this should take about 2 minutes on each side).

*Tip* When the pancake begins to bubble that is a good indicator that you should flip!

This recipe makes 3 medium sized protein pancakes which equals 1 serving.

As a topping, I added 1/2 tbsp of Sunbutter (all natural sunflower spread) and 1/2 tbsp of Walden Farms Pancake Syrup.  You can choose to add whatever you like or whatever fits your macros.

Topping Suggestions:

- All Natural Unsalted Nuts or Seeds

- All Natural Nut Butter (Almond, Peanut, Sunflower)

- All Natural Organic Jam (Apple, Blueberry, Peach, etc.)

- Cottage Cheese

- Greek Yogurt

- Organic Fruit (Apples, Blueberries, Cranberries, Peaches, Pears, Strawberries, etc.)

- PB2

Nutritional Information:

(without topping)

238 calories, 4g fat, 308mg sodium, 193mg potassium,

21g carbohydrates (5g fiber, 1g sugar) 30g PROTEIN


Enjoy!

 

Cookies & Cream Proats

I'd love to share this super simple proatmeal recipe with you guys!  I make some form of oats almost every morning and this is one of my favorites :)  It takes only 3 ingredients and 3 minutes to make this delicious dish so there really is no excuse for you not to eat a healthy and hearty breakfast!

Cookies & Cream Proats

Ingredients:
- 1/3 cup Quick Oats
- 1/4 tsp Ground Cinnamon
- 2 ounces VPX Cookies & Cream Protein Rush

Instructions:
- Pour quick oats into a microwave safe bowl.
- Add ground cinnamon.
- Mix with as much water as you please to reach your desired consistency.
- Microwave for 1 minute and 30 seconds.
- Carefully remove dish from microwave (Caution: It's hot!)
- Stir in VPX Cookies & Cream Protein Rush.

If you'd like to add any additional ingredients be my guest, the sky is the limit!

If it fits your macros...

My Recommendations:
- Organic Fruit
- All Natural, Unsalted Nuts
- All Natural Nut Butter
- PB2
- Ground Flax
- Chia Seeds
- Protein Powder
- All Natural Cocoa
- Coconut Flakes

I made my Cookies & Cream Proats to compliment my 

scrambled spinach and tomato basil egg whites!

Nutritional Information:

1 serving of Cookies & Cream Proats

130 calories, 2g fat, 26mg sodium, 3mg potassium, 

20g carbohydrates (3g fiber, 1g sugar) 8g protein

Enjoy!

Quinoa Egg & Veggie Casserole

During the work week, my go to breakfast is generally scrambled eggs with spinach and a side of oatmeal.  On the weekends, I like to switch things up a bit (always keeping it clean of course) because I have a little more time to prepare something scrumptious.  So, I decided to make a healthy breakfast casserole.  This recipe is wonderful because it makes 8 hearty servings that can feed the whole family, or, you can have leftovers to grab and go throughout the work week!  Packed with superfoods such as eggs, garlic, spinach, and my new favorite, quinoa; this casserole is super simple to make and is sure to keep you full, fueled, and focused.

Quinoa Egg & Veggie Casserole
Serves 8

Ingredients:
- 1/2 cup Organic Quinoa (uncooked)
- 4 Whole Eggs
- 1.5 cup Liquid Egg Whites
- 1 cup Unsweetened Vanilla Almond Milk
- 1 tbsp Mrs. Dash Garlic & Herb Seasoning
- 2 cups Organic Baby Spinach, chopped
- Red, Orange, Yellow, and Green Bell Peppers, diced
- Shredded Cheese (optional)

Instructions:
- Preheat oven to 350°F. Spray an 8x11 inch glass baking dish with non-stick cooking spray; set aside.
- Put quinoa into a fine mesh strainer and rinse under cold running water until water runs clear; drain well.
- In a medium bowl, whisk together quinoa, eggs, egg whites, almond milk, and Mrs. Dash.

- Stir in spinach and diced peppers then pour mixture into dish.

- Cover dish with foil and jiggle gently so that quinoa settles on the bottom in an even layer.
- Bake until just set, about 50 minutes.

If it fits your macros...
- Remove foil and evenly sprinkle cheese on top. (I did half with cheese for my boyfriend).

- Return to oven and bake, uncovered, 10-15 minutes more, until golden brown and crisp.

- Set aside to let cool briefly, then slice and serve.

Additional Ingredient Suggestions:
- Kale
- Mushrooms
- Onions
- Tomatoes
- Zucchini
- Squash
- Sweet Potato
- Green Beans
- Broccoli
- Whatever your heart desires (or in my case, fits you meal plan)

Facts about Quinoa!

 Pronounced “KEEN-wah”

• It’s extremely high in protein (18%) and is a source of “complete protein,” which means that it includes all nine essential amino acids.
• It contains about twice the protein of regular cereal grains and fewer carbohydrates.
• It’s low in cholesterol and sodium.
• It’s higher in lysine — which is essential for tissue growth and repair — than wheat.
• It’s a great source of manganese, magnesium, iron and phosphorus.
• It cooks faster than rice.
• It’s gluten-free, which makes it suitable for those with celiac disease.
• It’s non-dairy and a good source of calcium, great if you're vegan or lactose-intolerant.

References:
http://www.hellawella.com/the-quinoa-craze-why-you%E2%80%99ll-love-it-top-10-quinoa-recipes/5754

Nutritional Information:
Per Serving
109 calories, 3g fat, 167.5mg sodium, 211.5mg potassium,

10g carbohydrates (2g fiber, 1g sugar), 11g protein

Enjoy!

Southwest Chipotle Chicken Salad

This is is super easy salad you can make for lunch or dinner.  It's only 155 calories, very high in protein (27g), and has virtually no carbs.  It's perfect if you're preparing for a competition or just trying to shed some unwanted fat and lean down!

Southwest Chipotle Chicken Salad

Ingredients:
- 1 4oz Organic Chicken Breast
- Mrs. Dash Southwest Chipotle Salt Free Seasoning
- 2 cups Organic Baby Spinach
- 2 cups American Salad Blend
- 1/2 cup Coleslaw Cabbage Mix
- 1 Tomato Slice (diced)
- 1 tbsp Almond Slices
- 1 tbsp Walden Farms Ranch Dressing

Instructions:
- Season chicken breast with Mrs. Dash Southwest Chipotle seasoning and cook in steamer for 20 minutes.  If you do not have a steamer (which I suggest you go out and buy one right now!) then you can bake the breast in the oven at 350 degrees for about 25 minutes, or, you can grill at medium heat for about 7 minutes on each side.
*Note*  Chicken should be cooked to a temperature of 165 degrees F.
- While the chicken breast is cooking, assemble your salad my mixing the spinach, lettuce, and cabbage together.
- Add the diced tomato slice and sprinkle almond slices on top.
- Drizzle ranch dressing over salad.
- When chicken breast is fully cooked and has rested, slice and place atop salad.

Yum!

Nutritional Information:

Serves 1

155 calories, 3g fat, 210mg sodium, 294g potassium, 

8g carbohydrates (4g fiber, 4g sugar), 27g protein.

Enjoy.

Cinnamon Raisin Swirl Protein Pancakes

Maybe I should change my blog to Protein Pancake Paradise! Lol!  I know I post a lot of protein pancake recipes but I just can't help that I adore pancakes :) Any who, I woke up this morning with a huge hankering for something sweet!  Alone, my usual egg whites and oatmeal just wasn't going to satisfy my sweet tooth, but together with a couple added ingredients... they can make magic!  My goal was to meet my macros; I needed to get at least 25g of protein and 20g of carbohydrates in my system for my morning meal.  This recipe packs 31g of protein and 20g of carbohydrates.  Mission accomplished!

Cinnamon Raisin Swirl Protein Pancakes

Serves 1

Ingredients:

1) 1 scoop VPX SRO Zero Carb Chocolate Whey Protein

2) 15g Organic Oat Flour (I used Arrowhead Mills)

3) 1/4 cup Egg Whites

4) 1/8 cup Applesauce

5) 1/4 tsp Ground Cinnamon

6) 1 tbsp Peanut Butter & Co. - Cinnamon Raisin Swirl

 

Instructions:

- Mix the first 5 ingredients together until it is of pancake batter consistency. (The great thing about this recipe is that you don't even need a blender, you can just mix with a spoon!)
- Coat pan with non-stick cooking spray.
- Pour 1/2 of the batter onto pan and cook on Medium-Low heat until golden brown (this should take about 2 minutes on each side).

*Tip* When the pancake begins to bubble that is a good indicator that you should flip!

- Spread 1/2 tbsp of Cinnamon Raisin Swirl peanut butter onto each pancake.

ENJOY!

This recipe makes 2 medium sized protein pancakes, nutritional information below includes all ingredients!

Nutritional Information:

258 calories, 7g fat, 198mg sodium, 296mg potassium, 20g carbohydrates (3g fiber, 6g sugar), 31g protein.

Clean Eating & Eating Out!

Yesterday was my besties birthday!  To celebrate, we went out to eat at one of the best restaurants in town.  Normally, I would have just scheduled this event as a planned cheat meal.  But, I'm in the midst of prepping for my first NPC bikini competition of the season and since we're getting so close, it's 100% clean eats from this point on.

Personally, I kind of dislike going out to eat because I know that any food I cook at home will be a million times healthier and tastier than something I order out at a restaurant.  It's disgusting how unhealthy they prepare meals and I can't stand not knowing what they are doing to my food and having to worry if the kitchen is clean or if they are using quality produce and products.  Remember, FOOD IS FUEL and NOURISHMENT to your body!

But the reality is, most people eat out at least once a week.  Sadly, during one evening at a restaurant  you may very well consume an entire day (or twos) worth of the recommended calorie, fat, and notably sodium intake in just a single sitting.  It's okay to have the occasional indulgence but it's important to establish and stick to specific goals you have set for yourself.

It can be very overwhelming and complicated to choose the cleanest, healthiest option when dining out.  So, let me help you subtract the stress and share with you some of my helpful tips for eating clean while eating out!

Clean Eating & Eating Out

1) RESEARCH THE RESTAURANT
Know before you go!  Go online and look at the restaurants menu and nutritional information.  Now a days, most large restaurant chains have the nutritional data posted on their website.  From there, you will be able to choose what meal meets your dietary requirements and know exactly what to order ahead of time.

  
2) DITCH THE DRINKS
Order H2O.  Why guzzle down hundreds of empty calories on cocktails and soda?  These drinks are loaded with sugar and artificial sweeteners and will do nothing but pack on the pounds.  Also, you'll be saving yourself a pretty penny when you bypass the brewskies.

3) STOP WITH THE STARTERS
Most eateries supply you with endless baskets of bread and biscuits, which we all know do nothing but add bulge to your belly.  Do yourself and your waistline a favor and avoid the appetizers which typically have more fat and calories than an entree and generally have no nutritional value.  Start with a small salad, hold the croutons, and have the dressing delivered on the side.

4) PRACTICE PORTION CONTROL
Portion sizes at restaurants have seriously sky rocketed.  Most meals are enough to feed an entire family!  Ask for your dinner to be cut in half and doggie bag it.  By taking a to-go box home not only are you cutting calories, you're saving time and money you would have spent on another meal.

5) MAKE YOUR MEAL
I suggest keeping it simple.  Grilled, baked, or steamed is the way to go.  Opt for chicken or fresh fish!  Read the entree description, if it has gravy, sauces or dressing, ask for it on the side or not at all.  One of the biggest problems I have with restaurants is the excessive amount of sodium they use.  It's absolutely ridiculous how they incorporate salt into literally every dish.  For example, the pecan crusted salad at Applebee's sounds harmless enough, but it's loaded with 1,360 calories, 80 g of fat, 17 g of saturated fat and 2,640 mg of sodium.  Seriously!? That's more than a days worth of sodium in just one salad.  Always ask for no (or light) salt, it's just not necessary!  Also, be sure to ask for no butter or "dry".

6) SUPER SIDES
We all know that fried foods are completely unhealthy, so forfeit the french fries and make way for a small baked potato or even better, a sweet potato!  If your dish comes with rice, substitute white for brown.  And of course, don't be shy about ordering a large helping of delicious and nutritious steamed vegetables

  
7) SKIP THE SWEETS
You're sweet enough already :) But seriously, just say no those extra calories, fat, and sugar.  It may taste good for the moment, but it will be over in a matter of minutes and you'll regret it later.  Consider having fresh fruit to satisfy your sweet tooth without setting yourself back.

  
8) ASK AND YOU SHALL RECEIVE

Don't be afraid to ask the waiter questions, remember, this is YOUR BODY, in order for it to function at it's peak you need to provide it with the proper fuel.  Most waiters are understanding, but if you should get one that gives you a hard time for any reason, don't be afraid to explain to him/her your situation.  You may even influence them to make better choices the next time they dine out!

 

Hopefully this post has provided you with some helpful tips and thoughts to consider when ordering your meals the next time you dine out.  Please know that it is OK to indulge every once in a while for special celebrations and occasions and you should not feel guilty doing so.  But, keep in mind your true desires and know that you need commitment and consitency to achieve your goals!

 

*Additional Fit Tips*
- Add fresh lemon or lime to your water, on your salad, or on fish for added flavor and to promote proper digestion.
- Start your meal with a small salad packed with veggies to help control hunger and feel satisfied sooner.
- Ask for salad dressing to be served on the side so you can add only as much as you need.
- Order foods that do not have creamy sauces or gravies.
- Add little or no salt & butter to your food.
- Keep it simple.

YOU ARE WHAT YOU EAT

 

Banana Coconut Protein Pancakes

Unfortunately for me I have been bitten by the flu bug and so I stayed home from work yesterday just bumming around the house.  Fortunately for you all, I can't sit still for long and of course I became hungry but my throat hurt :(  Then it hit me... warm, soft, and sweet... PROTEIN PANCAKES!!! I haven't made protein pancakes in quite some time so I just grabbed what sounded good to me and this is the result :)

Banana Coconut Protein Pancakes

Ingredients:

- 1 scoop of Vanilla Whey Protein Powder (I used VPX SRO)

- 1/2 cup Egg Whites
- 1/4 cup Organic Oats

- 1/2 small Banana

- 1/8 cup Unsweetened Vanilla Almond Milk

- 1 tbsp Organic Coconut Flour

- 1/8 tsp Cinnamon

- 1/8 tsp Baking Soda

Instructions:
- Blend all ingredients in a blender (I use my Magic Bullet) until mixture is of pancake batter consistency (this should take less than 30 seconds).
- Coat a non-stick pan with Organic Coconut Oil.
- Pour 1/3 of the mixture into pan and cook on Medium-Low heat for about 2 minutes on each side.

*Tip* When air bubbles form on top that is a good indicator that you should flip your protein pancake!

This recipe produces 3 medium sized protein pancakes which is one serving.

Enjoy!

I topped my Banana Coconut Protein Pancakes with a tbsp of Walden Farms Syrup because they were perfect on their own, but if you'd like some options, below I have listed healthy topping suggestions :)

My Topping Suggestions:
- Fresh Fruit; Banana, Blueberries, Strawberries, etc.
- All Natural, Unsalted Nuts; Almonds, Walnuts, etc.
- All Natural Organic Nut Butter; Almond Butter, Peanut Butter, Sun Butter, etc.
- Organic Coconut Flakes

Nutritional Information:
295 calories, 2.8g fat, 383mg sodium, 515mg potassium, 31g carbohydrates (6g fiber, 6g sugar), 36.2g protein.

Fruit & Veggie Protein Smoothie

I made this smoothie with my mom the other day before we ventured out for a long hard day of... shopping!  Lol!  Basically, we just went through my mom's fridge and grabbed whatever fruits and veggies we could find, threw it in the VitaMix blender, and voila!  It turned out excellent; a perfect consistency and really yummy!  So, I figured I'd share it with you.  This is a great energizing smoothie to have pre or post workout due to the fact that it contains protein, quality carbohydrates, and natural sugars.

Fruit & Veggie Protein Smoothie

Serves 4

 Ingredients:

- 2 scoops of Vanilla Whey Protein Powder 

(I use VPX SRO Zero Carb)

- 2 cups of Organic Spinach

- 2 medium Carrots

- 1 medium Organic Apple, cored

- 1 small Banana

- 1/2 cup Celery

- 1/2 cup Strawberries, frozen

- 1/2 cup Blueberries, frozen

- 1/4 cup Unsweetened Almond Milk

   

Instructions: 

Blend all ingredients in a VitaMix blender until smooth.

*Note*

You will need a high performance blender in order to emulsify the carrots and apple!

 

Nutritional Information:

Per Serving

111 calories, 0g fat, 100mg sodium, 343mg potassium, 

19g carbohydrates (4g fiber, 13g sugar), 12g protein.

But wait!  Before you chug down your delicious smoothie why not read up on how healthy it is!  You know I don't like to give you a recipe without some information on the ingredients :)  Below I have listed some of the key nutritional facts about the fruits and vegetables used to make this Fruit & Veggie Protein Smoothie.

Almond Milk: Almond milk is great to add to any smoothie because of its richness and creaminess.  It is lower in calories and fat than cow’s milk yet high in vitamins and nutrients such as Vitamin E and Calcium.

Carrots: Carrots are a good source of a variety of vitamins such as A, C, and K. They promote good eye health, a strong immune system, and are rich in fiber which supports bowel regularity and help control blood sugars.

Spinach: Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence.  It is packed with cancer fighting antioxidants, protects against aging, and promotes improved cardiovascular health and brain function.

Celery: Celery has been known as a staple diet food due to the fact that it is incredibly low in calories and carbohydrates.  But, did you know that celery is packed with powerful antioxidants?  Recent research has illustrated celery's anti-inflammatory health benefits, including its protection against inflammation in the digestive tract itself.

Bananas: Bananas are an excellent source of potassium, magnesium, fiber and many vitamins and minerals. They are a terrific addition to any smoothie because they’re filling, nutritious, and contain natural sugars which are a great source of energy.

Berries: Berries give sweetness to the smoothie and contain high levels of nutrients and fiber. They are also rich in antioxidants and support healthy skin.

References:

http://www.livestrong.com/nutrition-information-for-fruits-and-vegetables
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=14

Enjoy!