Chia Seeds

Pineapple Protein Shake

This is my favorite way to enjoy a Protein Shake; mostly because I LOVE PINEAPPLE!!

1 Cup Frozen Pineapple
1 Cup Unsweetened Almond Milk
1 Scoop Vanilla Protein Powder
1 Tablespoon Chia Seeds (*soaked)
2 Tablespoons Honey

pineapple protein shake

This recipe makes 2 servings and contains 230 calories per serving.

– Fresh Pineapple; Add a cup of Ice
– Replace Honey with preferred Natural Sweetener

* Soak 1 Tablespoon of Chia Seeds in 2 Tablespoons of warm/hot water for 4-5 minutes; until soft/gelatin like.

– T

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Green Smoothies

Tip for a Monday afternoon boost:  Make a Green Smoothie! 

Green Smoothies are a simple and quick way to get your daily nutritional dose of fruits, vegetables, and proteins.  This blended frozen treat serves as a snack or a meal and is the perfect boost anytime you need a healthy pick-me-up. 

banana smoothie 001-wlAt our house our “go to” simple green smoothie recipe includes a total of five ingredients:

2 Cups Almond Milk
1-2 Hand Full Spinach
2 Bananas
1Cup Frozen Pineapple
1 TBS Chia Seeds (soaked in 2 TBS hot water) 

It is toddler & teen approved and serves three.


banana smoothie 002-wlIf  you are not a fan of Bananas then replace the banana with Avocado.  The Avocado adds a creamy texture to the smoothie which is my second favorite way to enjoy a green smoothie. 

We add Chia Seeds to our smoothies to up the protein value but we’ve made this same recipe without the Chia Seeds and it’s just as good.  If you are not a fan of Chia Seeds or if you do not have any on hand, no worries.    You can skip the seeds or add your favorite vanilla protein powder in place of the Chia Seeds.

Below is an easy to follow list for creating your own favorite Green Smoothie.  When making a smoothie for one person start with 1 cup liquid, 1 handful of greens, then add 1 1/2 cup combined fruit, ice if you are not using one frozen fruit along with your protein, oats, or seeds.  After blending you may want to add liquid, ice or more greens to adjust the consistency.  Get creative!  And share your favorite combinations – comment below or contact me on Twitter.
Happy Monday
– T

Green Smoothie List