RECIPE: Coconut Matcha Smoothie

Still haven’t tried Matcha? Or maybe you’re a major Matcha lover? Either way, this is a great smoothie to experience all the health benefit s of Matcha.
matcha smoothie2
Quick catch up.
What is Matcha? It’s a specially grown and processed green tea powder that has a perking but calming effect. I could use both more perk and more calm. Check. Matcha has 137 x the antioxidants as green tea. Check, check.
So how do I get it? Well, since it’s all the rage at the moment, it’s either in stores (Trader Joe’s has it) or coming to a store near you. But you can buy it on line.  The trouble is finding a quality source. Be careful, most Match Lattes or Latte powder are loaded with sugar and dairy solids.  Best to get the pure matcha (a little bit goes a LONG way) and mix with ingredients you like.
Like this:
2 cups coconut milk
1/2 cup water
1/2 large frozen banana (or 1 small frozen)
1 to 2 tablespoons coconut oil
3 dashes of cinnamon
2 tablespoons unsweetened coconut
2 Tbsp hemp seeds
1 Tbsp matcha powder

RECIPE: Nut-Rageous Smoothie

Nut smoothie

Want to curb your sugar cravings?

Try this Nut-rageous smoothie, inspired by Mark Hyman.

It’s packed with protein to keep you full all morning long, and makes enough to have a second smoothie later in the day or the following morning.

I make several jars of the nuts/seed ingredients that I can quickly dump in to my blender.


2 Tbsp unsweetened coconut

2 Tbsp Flax seeds

2 Tbsp Hemp Seeds

2 Tbsp Chia Seeds

8 Brazilian nuts or Walnuts

1 Frozen banana

1/2 frozen wild blueberries

1/2 cup organic spinach

1 cup almond milk

1 cup filtered water

2 tsp cinnamon


RECIPE: Secret “Healthy Chocolate Ice Cream” Smoothie

You want to know a secret? Packing protein into your meals cuts cravings and obliterates hunger. Plus protein helps build strong muscles, which boosts metabolism.

So add clean protein to everything! A sneaky way to add protein to smoothies is to…

blackbean choclate smoothie

wait for it…

add black beans.  Sounds gross, I know, but ain’t nuthin’ gross about this tasty concoction! The beans not only add protein, but also create a smooth, thick creamy texture you are sure to love.

And as always, throw in some greens to make it a well-balanced meal!

black beans

Portions are approximate, so less water if you prefer a thicker smoothie.

In blender combine:

~3/4  cup milk (I use hemp but almond, coconut, rice, soy or cow’s milk work too)

~1/2 cup filtered water

~1/3 cup black beans (preferable cooked, but fine uncooked, from a can, rinsed and strained)

2 Tbsp cacao (coco powder)

1 Tbsp maple syrup (honey or sweetener of your choice would work too)

1 banana, frozen (you could use a raw banana + 3 cubes ice instead if you don’t store peeled frozen bananas in your freezer)

3 dashes cinnamon

Optional de-veined chard leaf or handful of spinach

[photo from]

RECIPE: Pistachio and Spinach Smoothie

One of my coolest girl friends recently shared with me her favorite smoothie recipe. This is a girl who went heli-skiing on her honeymoon and stole Michael Jordan’s retired jersey from the Dean Dome rafters.  (Only one of these actually happened, but this girl would do happily do both, and then some).

So if it’s a Pistachio Smoothie that is her daily tall-glass-o-Bad-Ass, then this is what’s going in my Vitamix tomorrow morning:

Pistachio SMoothie

In a blender combine:

1 cup organic spinach

3/4 cup almond milk

1/4 cup filtered water

6-8 almonds

12-14 pistachios

4-6 cubes ice

(1 scoop protein powder, unflavored or  vanilla) optional

(1 tbsp maca powder) optional

RECIPE: Iced Coffee Smoothie

Need a quick, healthy pick-me-up in the morning? Have I got the smoothie for you!

I’m not usually a coffee drinker. In fact, I managed to make it through college, medical school and residency without picking up the habit. But as a mother of a newborn, I’ve found I could use a little more “Get-Up-And-Go” in the mornings.

So I created this healthy iced coffee to help me survive. Hope you enjoy it!

Iced Coffee

In a Blender Combine:

1 cup Spinach

Coffee (either 1 Tbsp coffee beans oR 1/2-1 cup of yesterday’s left over coffee)

1/2 cup Almond Milk

1/2 cup filtered H2o

4-6 cubes Ice

1/2 tsp (or just 4 dashes) Cinnamon

1 Tbsp Maple Syrup (optional for sweet lovers)

1 Tbsp Hemp Seeds (optional Super food, also packs in some protein)

1 tsp (or a splash) Vanilla



RANT: Elite “Ate”

blackberry cobbler

Warm Blackberry Cobbler                                                                                                 

with Vanilla Ice Cream


Mom’s Carrot Cake

carrot cake


ice cream sandwiches

Groove Ice Cream  Cookie Sandwiches            


Girl Scout Cookie Formerly known as Samoas


It’s Basketball season.

And being from North Cackalacki, ACC territory, I’ve been watching an unhealthy amount of Basketball. And speaking of unhealthy,  I’ve decided to make a bracket for the top unhealthy sweet foods I crave.  My “Elite Ate” Desserts, if you will.

Over the years, hundreds of desserts have battled it out with my taste buds for a chance to reign supreme.  I’ve been a pretty generous committee in years past, but this year’s tournament is proving more competitive, less processed and more delectable than ever!

Not all desserts that have made it to this year’s “Elite Ate” are the most delicious.  And the majority are not at all nutritious!  Many made it this far in the tournament by being tenaciously tasty, like Mom’s famous Carrot Cake, who would not have made it without the all-star ingredient: Cream Cheese Icing.

Some, like the Girl Scout Cookies formally known as Samoas, who beat the Swiss Miss Cake Rolls in the first round, got a bid solely because they were childhood favorites.

Krispy Kreme donuts put a snackdown on the ever-satifying Snickers bars, beating them in the Sweet Sixteen.  Those ‘Hot-and-Now’ glazed treasures are tough to beat, as they consistently bring the triple double (cheap, sweet, and ridiculously yummy to eat). But watch out for the Dark Chocolate Chips & Walnuts, known for their healthy, yet effective defense on cravings.

Groove Ice Cream Sandwich bars are a neophyte favorite, with their HFCS-free ice cream offense and their delicious homemade double cookie defense.  They will be a tough match up for Salt and Straw Ice Cream Pints, who are the returning Champions; small-batch and all-natural, they are expected to go far again this year.  I look forward to a sample of the fantastically fun recipes in their playbook!

So what’s in your Elite Ate?

krispy kreme

Krispy Kreme Hoy & Now      





Chocolate Chips & Walnuts          


SALT & STRAW Designer Ice Cream 

salt & Straw