Wellness

@ Moraine Valley

smoothie

Cucumber, Mango & Banana Smoothie

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Ingredients
1 cup Unsweetened Almond Milk
1/2 cup Frozen Banana
1/2 cup Frozen Mango
1/4 Cucumber (medium, chopped)
1 cup Baby Spinach
2 tbsp Almond Butter
1/2 tsp Cinnamon

1/4 cup Vanilla Protein Powder

Directions
1. Add all of the ingredients into a blender and blend until smooth. Pour into a glass and
enjoy!

Notes
Leftovers: Best enjoyed immediately or freeze into popsicles 
Additional Toppings
Add chia seeds or hemp seeds.
Protein Powder
This recipe was tested using plant-based vanilla protein powder.

Nutrition
Calories 477
Fat 21g
Sodium 228mg
Carbs 51g 
Fiber 11g
Calcium 743mg
Protein 30g

Breakfast Recipes!

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Here are a few healthy breakfast options… hope you enjoy!

Chocolate Coffee Protein Shake

1 cup milk (I use Fairlife but you can also use soy, or alternative milks)
1 tsp instant coffee powder
1 tsp cocoa powder
Ice
1/4 cup whey protein powder (I use Red Mill)

Blend and drink! (I add a Stevia packet to sweeten it up a bit).Need to boost the calories a bit? Add some strawberries and half 

Check out the two recipes below from Registered Dietitian, Dawn Jackson Blatner’s book, Super Food Swap. You can find it here!

SuperFood Scramble

2 eggs, beaten
1 tsp olive oil
2 cups baby spinach
1/2 c cooked quinoa
1/3 c avocado, chopped
1 green onion, chopped
Juice of 1/2 lemon
Sea salt and black pepper

  1. Scramble the eggs in oil over medium heat.
  2. Assemble your bowl. Place the spinach in a medium bowl and top with warm egg and quinoa. Top with avocado and veggies. Add juice and sprinkle with salt and pepper.

410 kcals, 23 g fat, 31 g carbs, 9 g fiber and 21 g protein.
(You can reduce total kcals and fat by reducing the avocado portion and/or by substituting 1 egg yolk for 2 egg whites.)
Time saver: Use frozen precooked quinoa in grocery store or make a big batch and save in smaller portions to reheat.

Cinnamon Oatmeal Muffins

Topping
3 tbsp coconut oil
1/2 c finely diced pecans
1/4 c coconut water
1 tbsp ground cinnamon
1/2 tsp sea salt

Muffins
2 cups rolled oats
1 cup unsweetened milk
2 eggs, beaten
2 tbsp flax seed (ground)
1 tbsp cinnamon
1 tsp baking powder
1 tsp vanilla extract
1/4 tsp sea salt

  1. Preheat oven to 350 degrees. Line 10 cups of a muffin tin with apper liners.
  2. Make the topping. In a medium bowl, combine ingredients for the topping. Mix together and set aside.
  3. In another bowl, stor together the oats, milk, eggs, flaxseed, cinnamon, baking owder, vailla and salt. Divide mixture between the 10 muffin cups. Top each muffin with 1 tbsp of topping mix, Bake for about 30 minutes until set. Refrigerate uneaten muffins in an airtight container for up to 5 days.

Nutrition:
2 muffins 370 kcals, 21 g fat, 36 g carb, 6 g fiber and 10 g protein

~Kelly

www.devinenutrition.com