Go-To Smoothie Recipe

Smoothies are probably my favorite way to add to my daily intake of fruits and veggies. I have at least one a day, so I thought I’d share with you my tips for creating your own go-to smoothie recipe!

Bases:

  • Water
  • Unsweetened almond milk

Veggies (always frozen raw or after cooking):

  • Sweet potato, steamed
  • Butternut squash, steamed
  • Kale, raw or steamed
  • Cauliflower, raw or steamed
  • Zucchini, raw or steamed

Fruits:

  • Frozen banana
  • Frozen mixed berries
  • Avocado

Add-ins:

  • Greens powder
  • Adaptogen blend
  • Protein
  • Collagen
  • Coconut oil
  • Ice

Toppings:

  • Kamut Puffs
  • Nut butter
  • PerfectBar
  • Granola

Putting it all together:

Your smoothie routine should be replicable day after day, which is why I use only two different bases. Water for most smoothies and almond milk for more “dessert” type recipes.

Using frozen vegetables and fruits is the trick (along with starting with a smaller amount of liquid than you think you need) to making soft-serve like consistency in your smoothies. I like to eat mine with a spoon so that texture is especially desirable! If you live in a region with harsh winters like I do it is often more affordable to buy frozen produce than fresh. For things like sweet potatoes and bananas I actually prepare and freeze them in bulk myself because it’s cheaper that way! I’ve tested out adding many different types of veggies to smoothies and for me the list above represents ones that blend into a creamy smoothie without adding too much grit or flavor that just doesn’t “go” with the rest of the smoothie. Buying frozen goods doesn’t mean that they are less nutritious than fresh (it can actually be the opposite if the produce is currently out of season in your area).

Snacking on fruit throughout the day is a habit of mine so I tend to limit the amount I put in each smoothie. Bananas are bought fresh and then cut up before I freeze them so I can use about 1/3 – 1/2 of a banana in each smoothie. I use avocado (unfrozen) if I want a heartier smoothie with a mousse-like texture. Berries add a bit of sweetness and extra antioxidants.

Add-ins and Toppings:

My favorite greens powders are the ones made by Amazing Grass. I like the Original, Alkalize+Detox or Detox+Digest blends. SunPotion makes a great adaptogen blend. As always, Hammer Nutrition (click here for a 15% discount code to use there) makes some of my favorite protein powders but I also like Whole Foods brand Vegan Sport Protein, Amazing Meal or SFH Whey. Recently I started using collagen*** from Vital Proteins in my smoothies and I’m really eager to try their whey!

Most of my smoothies are made into bowls so I like to pile on the toppings. I love Kamut Puffs for their texture and size (a bunch of brands make them) and Purely Elizabeth granola for their flavors and on-point ingredients. PerfectBars are delicious and of course good old peanut and almond butter are staples in my smoothie routine.

I hope this post helps you create your go-to smoothie recipe! Doing so will save you serious time and money 🙂

 

 

***”When you chew, drink, or swallow collagen, it immediately hits your digestive tract. You digest it the same way you do any other natural protein: into individual amino acids. Your body can’t bring those aminos directly to the site of the injury in order to create or rebuild tendons and ligaments. ‘There’s no evidence that I’ve seen that what you’re ingesting can actually be used by your body…It goes through your body and comes out as waste,'”Please read this article about collagen to learn more. Personally I use it as a tasteless, highly-blendable source of protein with very low to no carbs. There are a lot of claims out there about ingesting and/or taking collagen orally and its benefits, that article helps debunk them!

 

 




Egg Recipes for People Who Don’t Like Eggs

Eggs can be weird. Sometimes rubbery, sometimes smelly. As far as I know I’ve never liked eating them. If a baked good has a large amount of eggs I can taste and smell them in it, and it occasionally grosses me out. BUT they pack a huge punch nutritionally. As someone who doesn’t eat meat, eggs provide a lot of nutrients I can only get in low doses from other foods. The protein in eggs is of very high biological value, a classification hard to find on a vegetarian diet. Eggs are cheap, easy to find and plentiful. Because of all of this, I try to eat them occasionally and am looking to include them in my diet even more. So I bring you…egg recipes for people who don’t like eggs!

Paleo English Muffins

Adapted from Running to the Kitchen

  • 1/4 cup almond flour
  • 1/4 teaspoon baking soda
  • Pinch sea salt
  • Dash cinnamon
  • 1 large egg
  • 2 tablespoons water
  • Coconut oil

Combine almond flour, baking soda, salt and cinnamon in a small bowl. Add egg and water, mix well. Grease english-muffin-sized ramekin with coconut oil. Spread mixture into ramekin and microwave for 2 minutes. Remove, slice in half, and toast in toaster or toaster oven until browned (2-3 minutes). Add desired toppings and serve immediately.

Egg Recipes for People Who Don't Like Eggs | katielean

Paleo English Muffin with almond butter and shredded coconut toppings!

French Toast

You probably have a favorite french toast recipe already, but I like to use When Pig’s Fly Low Carb Whole Wheat or one of Food for Life’s Ezekiel breads. In a bowl, mix two eggs with a fork with a dash of cinnamon. Coat bread then fry in a nonstick pan until crispy. Top with butter, maple syrup, peanut butter, fruit, etc.




Oatmeal with Egg

  • 1/2 cup old fashioned oats
  • 1 cup water
  • Pinch of salt
  • Egg
  • Toppings of choice

Bring water and salt to boil. Add oats, stirring well. Let mixture heat up, then crack egg into pan (if you are wary of the yolk consider adding 2-3 egg whites instead). Continue stirring until oatmeal is cooked – about 5 minutes – being careful to avoid burning the oats on the bottom of the pan. Top with maple syrup, nut butter, cinnamon, nuts, fruit, etc. You can also turn this into a savory dish by adding your favorite spices, cheese and sautéed veggies!

Banana Pancakes

Recipe adapted from Curls’n’Chard

  • 1 banana
  • 2 eggs
  • Favorite high-heat cooking oil
  • Toppings

In a bowl mash banana with a fork until chunks are gone. Whisk in eggs. Heat 1/2 tablespoon oil in pan or skillet on medium-high heat. Spoon small circles of the batter onto pan, the batter should spread a good amount. When they start to bubble around the edges flip and cook until they just start to brown. Serve with maple syrup, nut butter, yogurt, fruit, etc.

I want to stress that if you have a serious aversion to a food it’s important to get tested for an allergy before consuming it. Also, just because a food is healthy doesn’t mean you have to force yourself to eat it. I love the above recipes, and have decided for myself that eggs would be a beneficial, worthwhile addition to my diet. That doesn’t mean that if you don’t like them you MUST add them to your own diet!

What are some of your favorite egg recipes?

Easy Vegetarian Curry

Check out this easy vegetarian curry!

Easy vegetarian curry! With garbanzo beans, sweet potatoes, and kale, this dish makes a perfect lunch or dinner. #katielean #curry #vegetarian #sweetpotato #kale #onion #chickpeas #garbanzobeans #recipes #easy #traderjoes

It isn’t a classic curry, but it’s quick, delicious, and perfect as a summer meal.

Is using a pre-made sauce cheating?  Maybe, but Trader Joe’s Thai Red Curry Sauce is incredibly good so take it or leave it!

Trader Joe’s makes so many great sauces – including another type of curry sauce.  Next time you’re there check them out, it’s definitely worth your while!

Easy Vegetarian Curry

Ingredients

  • 1 garlic clove
  • 1 white onion, small
  • 1 tablespoon olive oil
  • 1 sweet potato, medium
  • 1 cup chickpeas, drained
  • 1 medium bunch kale
  • Trader Joe's Thai Red Curry Sauce

Instructions

  1. Peel and dice garlic into tiny pieces. Roughly chop onion.
  2. Chop sweet potato and kale into bite-sized pieces.
  3. Heat olive oil in large saute pan or skillet.
  4. Add garlic and onion to pan, heat until fragrant and the onion just begins to brown.
  5. Add sweet potato, kale, and chickpeas to pan.
  6. Pour about 1/2 cup water into the pan, cover.
  7. Let simmer, covered, on medium heat until sweet potatoes become soft, about 20 minutes. Stir occasionally.
  8. Remove lid and add 1/4 cup curry sauce, stir well.
  9. Add more sauce to taste.
  10. Continue to cook on medium heat until the water boils off.
  11. Serve hot.
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I used canned chickpeas because they cook faster.  If you’re using dried I would cook them separately before adding them to the pan.

Easy vegetarian curry! With garbanzo beans, sweet potatoes, and kale, this dish makes a perfect lunch or dinner. #katielean #curry #vegetarian #sweetpotato #kale #onion #chickpeas #garbanzobeans #recipes #easy #traderjoes

Brown rice and/or naan bread would be delicious with this meal.

Let me know if you try out this recipe!




Carrot Ginger Butternut Squash Soup

Carrot and ginger has to be one of the best flavor combos out there.  Maybe it’s because they’re both roots?  Who knows!

Carrot Ginger Butternut Squash Soup | katielean

I decided to throw in some butternut squash to give this soup a more hearty flavor.  If you don’t have butternut squash, feel free to skip it and add in some more carrots instead.

An awesome thing about this recipe is that carrots are cheap, onions are cheap, and there are only 8 ingredients (including salt, pepper, and water).  It couldn’t get much simpler or easier.  It’s also vegetarian, vegan, and gluten-free.  With the natural sweetness of the carrots and squash, it’s a definite crowd pleaser.

Carrot Ginger Butternut Squash Soup | katielean

Carrot Ginger Butternut Squash Soup

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Yield: About 5 cups

Ingredients

  • 2 tablespoons olive oil
  • 1 medium yellow onion
  • 1/2 tablespoon ginger powder
  • Dash of sea salt
  • Dash of pepper
  • 5 medium carrots
  • 1 1/2 cups butternut squash puree
  • 4 cups of water

Instructions

  1. Chop the onions and carrots into small pieces (it doesn't have to be exact, they're going to get blended anyway).
  2. Add the olive oil to large saucepan, heat on medium.
  3. Once the oil is hot, add onion, ginger powder, sea salt, and pepper.
  4. Cook until the onion softens and the spices become fragrant, stirring to prevent burning.
  5. Add the carrots and butternut squash puree.
  6. Pour water over ingredients to cover (you may need more or less water depending on the size of your carrots and onion).
  7. Bring to a boil, reduce heat then cover.
  8. Cook for about 25-30 minutes, stirring once every 5 minutes, until the carrots are soft.
  9. Let cool.
  10. Blend with blender, food processor, or immersion blender.
  11. Serve hot.
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How do you feel about the new recipe format?  If you haven’t yet, check out my post about Yummly!

With Thanksgiving right around the corner it’s nice to have a recipe like this one in your arsenal.  It’s one of my favorite soups out there.  I made it this weekend and quickly realized I should have made a double batch!

Carrot Ginger Butternut Squash Soup | katielean

Let this Carrot Ginger Butternut Squash Soup be something you look forward to eating this week.

Happy Monday!