All posts tagged: shake

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 …

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)

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.

What? Chocolate breakfast!?!

A friend passed me this recipe for a breakfast smoothie and I tried it out this morning. I am really into extremely bitter and dark chocolate and even though this smoothie contains raw chocolate in it’s purest and most natural form, hence being packed with heart healthy anti oxidants and good fats, it was still a bit too sweet for me. We did pimp it up a bit by adding raspberries and chili pepper to the recipe though (thank you Ma Tri and Stephanie!). But hey, me finding this too sweet doesn’t mean I should keep this healthy, chocolate breakfast (or great smoothie for after vigorous excercise) away from you guys right? You just throw the following ingredients in your mixer, swirl it in there and sit down to enjoy! 1 banana 125 gr silk tofu 1,5 dl coconut milk 1 dl water 1 tbspn raw cacao powder handful of walnuts 1 dl raspberries pinch of chili pepper Good morning and Happy Day to you :-)!

Goodmorning shake

This morning I started the day with a somewhat modified shake compared to the original recipe in Fredrik Pauluns book “LCHQ Kokboken” , which turned out well enough to share it with the rest of you :-). Modifying recipes is not my strongest side, as my collegue and excellent cook Stephanie Mazier from a ppetit voyage definately can confirm after having had to taste some of the most horrendous mixes sometimes. That’s what friends are for right 🙂 !? Well, with this one I am hoping that at least some of those mixes will be forgotten :-). Enjoy! For one portion, use the following ingredients, throw them in the blender and drink up; 1 dl + quark, goat quark for the lactose intolerant among us 2 dl oat milk 1 dl raspberries (frozen, thawed, fresh, whatever you like best and have available) Some basil leaves 1/2 avocado Even though this was a breakfast smoothie today, of course it can also be enjoyed as a snack anytime as well as a recovery shake after training. Plus …

Runner’s shake

Sometimes, or actually if I am totally honest, most of the time, I very spontaneously jump into things and projects without real consideration, just because they sound fun, positive, challenging and / or are really helping somebody else out. Signing me and my husband up to run the 16 km Dam tot Dam race for Dutch Charity War Child this coming September is one of those…. Now, we are only 5 weeks away from that race and whatever the training schedule dictates for that very day we just have to do. Friday was one of those days, with 30 plus centigrade degrees outside, a physiotherapy appointment scheduled in the early afternoon which prevented a cooler evening run, and the schedule said 12 km… I had a very good pre running breakfast – porridge with oats, apple, gojjiberries and soy milk plus 2 boiled eggs – and waited 2 hours before the run. Once I got back from the run, during which I downed a whole litre of water, I was extremely hungry and hoooooooooooooooooooooooot from …