Friendly Gluten Free Foods

Adventures of a recipe tinkerer and food explorer


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Blueberry Carrot Protein Smoothie

I impressed myself with the taste of this ‘thrown together’ smoothie. Used up left over carrots to account for the veggies to balance out the fruit, veggie, protein, omega3 protein smoothie. I like blueberries and this is the first time I’ve made a smoothie made mostly with blueberries. I’m quite pleased with how it turned out.

I put my carrots in a sealed plastic bag with a paper towel to keep them from going rubbery on me. I have not tried rubbery carrots in this smoothie, but I bet it would be a good use for them instead of putting them in the compost.

Ingredients:

1 cup Coconut Milk, Unsweetened, Vanilla (or milk of choice)
1 scoop Vega Vanilla Sport Protein Powder
1 tablespoon flaxseed (optional)
2 medium carrots, pealed and cleaned
2 cups Blueberries, Whole, Frozen
1 Banana, ripe, Frozen
1 cup Water (additional water to desired smoothness)

 

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Calories = 590

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Bodacious Beet Protein Smoothie

This is the same recipe as the Red Velvet Beet smoothie, minus the cocoa and adding berry flavored protein powder.

Ingredients:

2 Beets, cooked (2″ dia)
3/4 cup Blueberries, Whole, Frozen
1 Banana, ripe, Frozen
1/2 cup Coconut Milk, Unsweetened, Vanilla (or milk of choice)
1 scoop Vega Bodacious Berry Protein Smoothie Powder
33 g  Lettuce, red leaf (about a hand full, optional)
1/2 cup to 3/4 cup Water (additional water to desired smoothness)

 


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Red Velvet Chocolate Beet Smoothie

Red Velvet Beet Chocolate SmoothieThis beet and chocolate smoothie pleasantly surprised me. This was the first smoothie I’ve made that contained chocolate.

It has a slight beet flavor, which may be because the beets were roasted ahead of time then cooled in the fridge. The recipe may work with raw beets, as this recipe suggests. I have some light colored beets left over (see the picture to the right) so I will certainly try this easy-to-make smoothie again with raw beets to compare.

Not a fan of chocolate? Try the Bodacious Beet Protein Smoothie.

Ingredients:

2 Beets, raw or cooked (2″ dia)
3/4 cup Blueberries, Whole, Frozen
1 Banana, ripe, Frozen (7″ to 7-7/8″ long)
2 tbsp Cocoa, dry powder, unsweetened
1/2 cup Coconut Milk, Unsweetened, Vanilla  (or milk of choice)
33 g  Lettuce, red leaf (about a hand full, optional)
1/2 cup to 3/4 cup Water (additional water to desired smoothness)

 

Total Calories: 309 (including lettuce)

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Butternut Squash & Kale Protein Smoothie

Butternut and Kale are vitamin rich vegetables so this smoothie packs a punch! This smoothie has an amazing amount of potassium, vitamin A, Vitamin C, high in fiber and about half of your daily iron. Would be a great treat if you are coming down with a cold or had a difficult workout and need to renew.

How to cook butternut squash

Cooking the butternut squash first and then either freezing it for later or adding it to the smoothie after it’s cool is an option over eating it raw.

  • Cook it in your oven on a baking tray at 400 degrees for about 45 minutes. You don’t have to chop it before you cook it, just put it in the oven whole.
  • After it’s cooked and cools, cut it in half and remove the skin and seeds. A majority of the skin will fall with little effort.
  • Freeze in 2.5 cup portions so you can make this smoothie in a jiffy later on.

Butternut Squash & Kale Smoothie Recipe

Makes 5 cups of smoothie mix. Save the leftovers by freezing it and then using it in pancakes instead of milk.
Butternut Squash and Kale Protein Smoothie

Ingredients:

  • 1/4 Cup Walnuts
  • 1 cup Milk – So Delicious, Coconut Milk, Unsweetened
  • 1/8 tsp Nutmeg, ground
  • 1 tsp Cinnamon, ground
  • 4 g (1 Tsp) Pure Vanilla Extract
  • 1/8 Cup Craisins or Raisins
  • 2 scoop (21.5g) 365 Whole Foods – Whey Protein Powder-Natural Vanilla Flavor (optional)
  • 2.5 cup Butternut Squash, mashed
  • 3.5 cup Kale – Raw, leaves torn
  • 1 medium Banana, frozen

Directions:

Place all ingredients except banana and kale into blender. Blend, add remaining ingredients until smooth.

Nutritional Content (for 5 cups of smoothie mix):

Calories 869 kcal
Total Fat 28g

Saturated Fat 6g
PolyUnsaturated Fat 15g
Monounsaturated Fat 3g
Trans Fat 0g
Cholesterol 40mg
Sodium 213mg
Potassium 3781mg
Total Carbs 118g
Dietary Fiber 21g
Sugars 39g
Protein 50g
Vitamin A 1475%
Vitamin C 502%
Calcium 78%
Iron 47%


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Kale, Parsley and Berry Smoothie

For my smoothies, blueberries and strawberries are the top pick for berries. The raspberries have little seeds that don’t break up in my standard blender. The vitamix 750 breaks up the seeds if left on long enough.

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Vitamix with all ingredients except milk.

Kale, Parsley and Berry Smoothie

Inspired by a Bon Appetite recipe.

  • 1 tablespoon raw walnuts (to bring out the fat soluble nutrients in the kale; optional if using coconut milk, almond milk or milk with fat content)
  • 1 scoop Vega Sport Performance Vanilla protein powder (optional)
  • 1 cup green grapes or 1 tablespoon organic honey
  • 1.25 cup unsweetened coconut milk (or milk of choice)
  • 1/4-1/2 cup (packed) flat-leaf parsley (leaves and stems)
  • 2 cups packed kale (large woody stems and ribs removed)
  • 1/2 cup frozen organic strawberries (about 5 whole)
  • 1 cup frozen organic blueberries
  • 1 frozen medium banana

Blend protein powder, grapes/honey, milk, walnuts (optional) and parsley first. Then add kale. Blend well. Add fruit last. Add more milk or water as needed for desired consistency.

If using a vitamix, put on smoothie preset and use tamper to push down kale and fruits. Let it run for entire duration of smoothie preset.

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Alterations: Other green veggies can be added to this: savoy, bok choy, spinach, and even broccoli.

Calories: 621
Serving Size: 4.5-5 cups

Kale and Parsley Berry Smoothie

** Updated recipe on 05Feb2014


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Arugula-Spinach Smoothie

Woke with a sinus cold and knew that eating something that packed a nutritional punch would be better than a sugar filled breakfast treat so I mentally scanned the items in my fridge. The kale had been used earlier in the week, but there was still arugula and spinach. Though timid about using the bitter green in a smoothie, looking up the health benefits of arugula solidified my plan to eat an arugula smoothie to combat this cold.

In the past, I’ve made a parsley and kale smoothie with great results so I found this Arugula Green Smoothie recipe and modified it with the ingredients on hand. If you like arugula, this smoothie will taste good. I didn’t find it to be bitter but certainly had the arugula flavor throughout. Upon reading the reviews of the above mentioned recipe, which included avocado (a healthy fat), I decided to add some walnuts. Walnuts have little flavor in my opinion, but help absorption of the fat soluble vitamins A and K found in arugula and fat soluble vitamins A, C, E and K found in spinach.

Arugula-Spinach Smoothie Recipe

Makes about 2 cups (16 oz)

The Ingredients

1 cup unsweetened coconut milk (I used so delicious)
1/4 or less cup walnuts (optional)
1 serving of your favorite green superfood or protein powder* (I used vanilla whey protein powder) or sweetener of your choice
1/2 cup arugula (packed)
1/2 cup spinach (packed)
1 fresh or frozen medium banana
1/2 to 1 cup fresh or frozen strawberries
1/2 cup fresh or frozen blueberries

Blending

Through the months of smoothie making with my conventional blender, I’ve found the best way to blend a smoothie is to put the liquid and protein powder (and nuts or flaxseed) in first, blend. Then place the leafy items in and punch down until it blends smooth. Finally, add the frozen ingredients, which make it creamy and thicker, into the blender and blend until desired consistency is reached. Add milk or water/ice as needed.

Trick to freezing bananas

When my bananas get past the point that I would eat them raw, I simply peel and place in a plastic zip freezer bag then put them in the freezer. They are great to add to smoothies because they will cool down the smoothie and typically there is no need to add ice.

*The protein powder is added for flavor and also because coconut milk has zero protein but could easily be left out due to the addition of walnuts.

If you are looking for a smoothie that will make you think of thanksgiving dinner, try this sweet potato smoothie!


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Dairy Free Mixed Berry Protein Smoothie

After my 5 mile run today, I made probably the best tasting smoothie so far – I think it was the peanut butter. Here are the ingredients and approx amounts (I honestly just threw stuff together!) Great source of potassium, protein, and vitamin C.

In a blender, blend until smooth:

1/2 c coconut milk (I use the coconut milk from a can; also this was partially frozen because it was left over from another dish I had made)
1 frozen banana
3/4 c mixed frozen berries (strawberries, raspberries, blueberries, blackberries)
1 scoop vanilla whey protein (optional)
1.5 tsp ground flax seed (for omega 3s!)
2 tsp natural low sodium peanut butter
additional almond milk (about 1/4 cup) as needed for texture

Mixed Berry Coconut Protein Smoothie

Mixed Berry Coconut Protein Smoothie

A little rosemary next time will probably make it quite a fun drink!

Serving Size = 1
Calories: 5763
Total Fat: 32 g
Saturated: 20 g
Polyunsaturated: 1 g
Monounsaturated: 1 g
Trans: 0 g
Cholesterol: 20 mg
Sodium: 149 mg
Potassium: 869 mg
Total Carbs: 53 g
Dietary Fiber: 8 g
Sugars: 26 g
Protein: 25 g
Vitamin A: 6%
Vitamin C: 26%
Calcium: 19%
Iron: 14%