Recipe

Recipe for a Balanced Smoothie

If you've been reading Glitterary for some time, you're already well aware that smoothies are my drink of choice! It's no secret that our Vitamix is the most used appliance we own, and even baby is already well accustomed to it's sound.

That being said, life often takes place away from home, and while you can find a juice bar or smoothie shop on almost any city block, its often hard to find options that's aren't oversaturated in sugar or filled with empty carbs (even if derived from natural ingredients).

Fun fact, if you start your day in balance, you're far more likely to maintain that balance throughout your day. Blood sugar levels are critical to your nutrition, and hormonal balance is key to lasting energy and mental clarity.

Unfortunately, all too often while attempting "healthy" choices, many walk away deceived, still hungry, and headed straight towards a hormonal crash. Because of this, rarely are smoothies a full meal replacement in my regime, but when rushed and need a blend to check off all the boxes, I look for four key elements...

  • Protein 
  • Fiber
  • Fruits/Veggies 
  • Healthy Fats

Bottom line, if it doesn't have protein it's not a meal replacement– skip this element & you'll soon find yourself with an insatiable hunger. In fact, to keep you feeling fuller longer you won't only need protein, but fiber! Fiber is extremely underrated, and can serve as a major asset to your health/diet. Fiber rich ingredients include dark leafy greens, select fruits, oats, chia seeds, and flax seeds.

Enter healthy fats...  you'd be surprised how much fat is in 1 tbs of chia seeds. That being said, your body needs that fat! Balance is everything, and not only will these healthy fats keep your blood sugar levels at bay, but if you opt out of this category, you'll likely end up with excess carbs that your body will have no option, but to store away as fat reserve. When choosing a balanced smoothie consider nut butters, avocados, MCT oil, and dairy/alternatives. 

One of my favorite morning smoothies is Harvest Juicery's Nutty Oat. I still remember when Harvest Juicery opened it's doors years ago, it was just around the corner from our loft and therefore an easy stop on the way out. This recipe was a favorite then, and to this day remains their best seller!

Loaded with Almond Cashew Milk (fat), Cocoa, Oats (fiber), Protein Powder (duh!), Banana (fiber), Almond Butter (fat), Raw Local Honey, and Cocoa Nibs (antioxidants), it checks all the boxes for a balanced smoothie... even if it tastes like dessert ;)

 

This post has been brought to you by Harvest Juicery, however, all opinions remain my own. The integrity of this site is far more important to me than any compensation or brand partnership. – S

 

Mermaid Smoothie

Over the last year, I've been testing new recipes and have developed a long journal of ideas. Nevertheless, the first go at preparing any recipe is always a wild card.

I promised you this one in Instagram stories, because while it was originally meant to be an elaborate fruit bowl, my failed attempt actually resulted in one of my favorite summer smoothie's to date. Like I said, 10x better than the smoothie I'd paid $12 for the day before.

Packed with antioxidants, protein, minerals, and a blue-green microalgea that's one of the most potent nutrient sources out there, this smoothie will leave you feeling refreshed, satiated, and just a dash more mermaid-like ;)


Recipe (Serves 2):

  • 1/2 Banana (preferably frozen)
  • 1.5c Raw Spinach
  • 1/2c Pineapple Chunks (frozen)
  • 1/2c Trader Joe's Organic Mango Chunks (frozen)
  • 4 Single Blackberries
  • 1 Packet Vital Proteins Collagen Peptides To-go
  • 2 Tsp Spirulina Powder
  • 1/4 Avocado
  • 1.5c Coconut Milk

Blend all ingredients together, adding ice to achieve desired consistency. Optional: garnish with unsweetened shredded coconut, chia seeds, and one additional Blackberry. Enjoy!

190 Cal / 26g Carbs. / 6g Fat. / 10g Protein  -  1 Serving


Pumpkin Chocolate Protein Muffins

Pumpkin Chocolate Protein Muffins

Gluten Free. Dairy Free. Paleo Friendly.

Recipe:

Mix cake mix, flaxseed, cocoa, and protein powder. In separate bowl mix eggs, water, oil, and vanilla according to instructions on package– add to dry ingredients. Follow with pumpkin puree and greek yogurt. Use coconut oil to lightly grease muffin pans. Scoop batter into pans filling each hole halfway as batter will rise in oven. Bake at 350, let cool, and store in fridge. Best served cold for moist fudge-like texture. 
 

198 Cal / 19g Carbs. / 9g Fat. / 7g Protein / Only 10g Sugar  (1 serving = 2 muffins)



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Simply Nourish Bowl

This is by far one of my favorite dishes for brunch... and I say brunch because you can enjoy it at either breakfast or lunch. As a new mom, this is also the dish that makes me feel most put-together– it's luxurious, balanced, and powerful start to your day! Best of all, it takes about 3min to prepare. I've remade this recipe at least 3x since having Winnie & will usually freeze 6-8 bowls at a time. 

Recipe (Serves 1):

  • 1 c Chopped Lacinato Kale
  • 1/2 c Diced Sweet Potato, Baked
  • 1/4 c Organic Black Beans
  • 1/4 c Quinoa, Cooked
  • 2 Pasture Raised Eggs

Prepare quinoa and sweet potato in advance. For quinoa cook plain, 1 to 1 ration of quinoa to water. For sweet potatoes wash and cut into 1inch wedges– bake plain. 

Dish up kale, quinoa, sweet potatoes (diced), and black beans. To store for later, use quart sized freezer Ziploc & leave some air in the bag– do not pack down. When ready to enjoy, microwave for approx 2min from frozen. In small nonstick pan, fry two whole eggs– I highly recommend pasture raised! Serve over easy for that runny yolk, top with salt, pepper, and hot sauce (optional). Enjoy! 
 

353 Cal / 43g Carbs. / 11g Fat. / 21g Protein  



 
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Loaded Pasta Sauce

Loaded Pasta Sauce

Continuing our Meal Pre Series, this recipe is an adaptation of Keri Glassman's (MS, RD, CDN) Squash Champion. Needless to say, while you're welcome to serve this with pasta, I recommend spaghetti squash– the sweetness from the squash compliments the sauce and spices beautifully for a complete and balanced dish! Altogether, this meal is loaded with protein & rich in nutrients while keeping your calorie count low.

Recipe (Serves 6):

  • 1 Diced Red Onion (Small) 
  • 1 tbsp Minced Garlic
  • 1 tbsp Fresh Rosemary
  • 4 Whole Organic Tomatoes
  • 1 c Organic Strained Tomatoes
  • 6 cups Organic Baby Spinach
  • 1 lb Ground Beef or Turkey 
  • 1 tbs Extra Virgin Olive Oil
  • Pinch of Cheyenne
  • 1tsp Red Pepper Flakes 

Sauté onion, garlic, and rosemary in olive oil until onion is transparent. Remove rosemary branches, add diced tomatoes and spices. Cover and simmer on low. In separate pan, brown ground beef or turkey with rosemary. Once cooked, add protein to sauce. Stir in strained tomatoes and spinach, cover and simmer until spinach is soft. Serve over spaghetti squash & sprinkle with grated parmesan. For meal prep, freeze & reheat once spaghetti squash is cooked and ready to enjoy!

*Disclaimer– I love spinach, so I load up on this recipe. Paul could probably do with less spinach and more meat. The choice is yours. 
 

202 Cal / 10g Carbs. / 10g Fat. / 17g Protein  - Per Serving



 
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Tropical Power Bowl

Tropical Power Bowl

When considering the nutritional data below, you'll notice this recipe is both high calorie and high fat, but don't be deceived, the main source of calories is quinoa, and the fat content is primarily sourced from coconut and almonds. All of these are whole, unprocessed, high quality ingredients– quinoa, a protein rich superfood, and both almonds & coconut rich in health benefits including improved heart health, lower cholesterol, healthy brain function, and a boost in metabolism (perfect for breakfast). In fact, in fitness, healthy fats are necessary to both shed excess weight and keep it off. Additionally, the ingredients in this recipe are all rich in fiber proven to keep you feeling full longer.

Personally, I enjoy this dish as either a breakfast or afternoon snack. Consider it a hot cereal bowl to satisfy that sweet tooth ;)

Recipe (Serves 1):

  • 1/2 c Cooked Organic Quinoa
  • 1/2 c Mango Chunks (Trader Joe's)
  • 2 tbsp Unsweetened Shredded Coconut
  • 1 tbsp Organic Chia Seeds
  • 1/4 tsp Pure Vanilla Extract
  • 1/2 tsp Organic Agave Nectar
  • 1/2 c Unsweetened Coconut Milk
  • 1 tsp Raw Sliced Almonds
  • 1/4 tsp Ground Cinnamon

Mix quinoa, mango, coconut, chia seeds, and vanilla extract, this will serve as your base. From here either freeze for later or add warm coconut milk to enjoy immediately. Top with almond slices, shredded coconut, and cinnamon.

421 Cal / 57g Carbs. / 19g Fat. / 10g Protein  - Per Serving



 
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