All posts filed under: Shakes & Smoothies

Jonas´post -squat smoothie

Pretty much on a daily basis I make smoothies from whatever I have at home, taking care to use enough proteins and heart healthy fats in the form of nuts, seeds, flaxseed oil, avocado as well as healthy carbohydrates in the form of berries, fruit and for the green smoothies also veggies. To most of them I also add some “superfood powders” like chlorella, spirulina, acai, maca, rosehip and/ or some cacao nibs. Plus some protein powder sourced from either rice, soy, pea or hemp. And to be honest most of my mixes look and taste like crap. But like with everything in life, if you don´t practice and keep trying things out you´ll never get there or even anywhere . So, to my surprise, there was one which was actually good a few days ago! There is nothing in the whole world that can make me miss my weekly Trojan Workout sessions I follow at Trainingscentrum Helena in Haarlem, and I knew I had a crazy busy day ahead of me where I first …

Cranberry smoothie

Here is antoher easy, fast and really nutritious smoothie. Packed to the brim with vitamins and anti oxidants to keep our immune system up now that the season of the common colds is about to hit us here in the Northern Hemisphere. I glass; 2 oranges 1 dl frozen raspberries 0,5 dl frozen cranberries Squeeze the juice out of the oranges and mix it with the frozen berries. If you would like some extra fibre, then add the orange pulp to the mix as well. Plus, to aid the uptake of the anti oxidants , of whom quite a few are fat soluble, you can eat a handful of mixed nuts or seeds with the shake or add a bit of flaxseed oil to the shake before you mix it. If you just got back from a heavy workout, of course you can add some protein powder to the mix as well. Enjoy!

Loads of snacks

Here are a load of different snack suggestions, all based on to be mixed with either cottage cheese or quark. If you are lactose intolerant then use goat quark, goat yoghurt or soy yoghurt. If you are vegan, you can use soy yoghurt for the vegan options I myself would add a few nuts and/ or some seeds to all the mixes consisting of fruit or berries for the right nutritional balance. And for the mixes without any fruit or berries I would add some dried goji or mulberries to up the antioxidant intake. • Apple and cinnamon • Apple and pear • Orange • Passion fruit and pear • Kiwi and apple • Pomegranate • Pineapple • Raspberry and Blueberries • Blueberries and bananas • Bananas and strawberries • Banana and cinnamon • Kiwi and lime • Raspberry and mango • Blueberries and cinnamon • Melon • Tuna, boiled egg, dill, finely chopped red onion • Tuna and cottage cheese on a piece of sourdough spelt bread • Finely chopped red onion and roe …

Yummy, fast and oh-so-good-for you oats & raspberry smoothie

When we keep our eyes open there are great recipes and inspiration for a yummy, fun and healthy living all around us, all the time. This one I found on the package of Oatly´s oat milk and it is just too good to only be shared with the people who are already buing oat milk. And don´t stop there – test it with other milks too, whichever you like best! 1 portion 2 dl oat milk 1 banana 3 dried apricots 2 tbspn oats 1 dl raspberries Mix the oat milk, banana and apricots in a mixer first. Then add the oats and the raspberries and mix until smooth. Sprinkle with some pumpkin seeds if you´d like or have a handful of unsalted nuts to make sure you have enough good fats to aid the uptake of the antioxidants this smoothie is packed with. Yum!

Coconut milk and mango smoothie

This smoothie originally was called a “breakfast smoothie” , but I find it a great after sports recovery smoothie as well as a heavier snack for when you are really hungry in between meals. 1 portion; 1 dl coconut milk 1 dl unsweetened applejuice 1 dl mango 2 tbspn protein powder, neutral or vanilla taste 1 banana Run the ingredients in a mixer until you have a smooth drink = smoothie 🙂 Eat a handful of Brazil nuts on the side. Feel free to add some spirulina or chlorella powder to the mix, it will change the colour, increase the healthiness and won´t mess with the taste at all. You can also sprinkle some coconutflakes on top as a yummy decoration. Original source (before amendments) of inspiration: Tidningen Fitness 10 / 2011

Wednesday smoothie (2 persons)

Another guest blog recipe from Riita. Enjoy! Basis : almond milk (0.5liters) Berries: mango, strawberries, rasperries, blueberries Fruits: half banana and 1 kiwi Nuts: pecan and walnuts (handful) Seeds: Chia and hemp (few tea spoons) Other: chlorella (few tea spoons) hemp protein powder (couple of table spoons) (sorry no pics about the Wednesday smoothie but it became green, nothing to worry, it tasted nice and it was very smooth)

Better than ice cream :-)

Riita is one of the most inspiring people I have met when it comes to having to change your lifestyle and nutritional patterns. Whenever she has the slightest set back, she steps back, look at what happenend and how she can use that knowledge learned for the future and make adjustments from there. She makes my life as her nutritonal coach really fun! Here she shares one of her own yummy, healthy and best ever supplements for ice cream for these hot summery days. Enjoy, and do let us know what you think! 2 boxes of frozen strawberries (AH size is around 225gr per box) 2.5dl soya yoghurt Handful of nuts (I had pecan and walnuts) Few dl of almond milk Put them all in the mixer and mix it so that it will be this thick strawberry “ice cream” type of slush. Really nice and I found it better than ice cream  I didn’t have fresh munt but I think it would do nice addition. (beautiful pink lush)

Banana, basil & strawberry smoothie

It is not often the smoothies I whip up from whatever I have at home in the mornings , to bring for my morning yoga practice, turn out as well as this one – so on the rare occasions they do I have to share them of course. This time of the year both the strawberries and the basil are really, really tasty as they are at their freshest which I think is what made the tastes stand out. Anyway, put the following in your blender; 1 banana 1,5 dl of fresh (or in off season, frozen) strawberries Basil – about 5 leaves 1 tspn flax seed oil 3 dl rice milk Swish, swoosh and enjoy! For those of you on higher protein diet of course you can add a neutral protein powder as well to the mix.

Raspberry & coconut smoothie

Here´s another great smoothie, found online with origin Fredrik Paulun. Great as a snack, an on the go breakfast, dessert or even as a welcome drink when it is nice and warm outside and you are having friends over for dinner or BBQ. Packed with antioxidants and healthy fatty acids. Enjoy! 1 serving 125 gr quark – if you are lactose intolerant use goat quark, if you are vegan, use silk tofu 1 dl coconut milk 1 dl milk – any milk you prefer 1 dl raspberries 1 large spoon pumpkin seeds

One more chocolatey smoothie

Seems we can´t get enough of these smoothies! They come out of nowhere and everywhere to be tested and tasted. Lately they all seem to have the theme of chocolate or cacao, who knows why they arrive in clusters 🙂 … Anyway, here´s another yummy & healthy smoothie – have it as a snack, after training, for breakfast…. 3 dl of almondmilk or oat milk (or any other milk you like) 1 banana 1 tbspn cacao powder / raw cacao 3 tbspn hennep protein powder a bit of vanilla 1 tbspn coconut oil (slowly heat au bain marine to get it more liquid before putting in the smoothie) Mix, serve, enjoy!