Double-Layer-Chocolate-Chia-Spirulina-Smoothie

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 Okay… I am in a crunch for time, however, I promised I would post the recipe today, therefore, I am going to make this as short and sweet as I can (Just like the smoothie…well the sweet part anyway) ;).

If you follow my blog (which I hope all of you do!!), you know that whenever I use a chia recipe, I always prepare it the night before. If you do not have that far in advance of a notice to prep it, don’t worry. Allowing chia seed to sit in liquid for about 1-3 hours will work too. The longer you allow it to sit the thicker the consistency becomes, I simply prefer mine to be of pudding consistency. The prep time in the recipe below does not include the chia pudding, be sure to account for that.

I know I say this a lot, but I am obsessed with this recipe. It is extremely easy and quick to make a healthy breakfast smoothie that will help start your day off right. Who doesn’t enjoy convenience? Am I right or am I right? In all honesty, I threw this together on a morning before work when I was running late and I managed to get 1 serving of fruit and 2 servings of vegetables in it. Not to mention loads of omega-3’s, antioxidants, anti-inflammatory agents, and more.

Now many people have asked me where I buy the ingredients I use and my answer for you is I have used numerous brands from all over the place. However, one of my favorite companies to buy maca and spirulina powder is from organic burst® ,which I order from online. Maca has been used for centuries as a natural energizer. It also increases endurance, stamina, and helps hormonal balance. Check out my Breakfast of Champs post to learn more about the health benefits of using spirulina.

Using chia seed is a great way to get an extra boost of Omega-3 fatty acid (FA) into your diet if needed. In fact, chia seeds contain even more Omega-3 FA than flax seed. They can be used as an excellent way help to keep you hydrated because they have the ability to absorb 9-10 times their weight in water. They are also a good source of fiber, protein, calcium, magnesium, iron, and zinc.

Now, I added the raw cacao powder, not only because it is rich in antioxidants, but because it adds a delicious chocolate flavor. It also makes the chia pudding thicker. Antioxidants help destroy free radicals that cause damage to our cells and tissues and work to decrease inflammation in the body. A specific type of flavonoid, called anthocyanidin is highly concentrated in the cacao bean creating a powerful antioxidant that may help lower your risk of:

cardiovascular disease

some types of cancers

I made sure this smoothie was gluten free and vegan friendly (no dairy, woo hoo!). All fresh produce used was organic.

Double-Layer-Chocolate-Chia-Spirulina-Smoothie 

Prep Time: 5 minutes

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Servings: 1 (pint)

Ingredients:

  • 1 cup coconut milk
  • 1/4 cup chia seeds
  • 1 tsp vanilla extract
  • 1/2 Tbsp organic honey
  • 1 1/2 Tbsp raw cacao powder
  • 1/2 zucchini, peeled
  • 1/2 avocado
  • 1/2 banana, large
  • 1 tsp maca powder
  • 1 tsp spirulina
  • 3/4 c coconut milk

Directions:

  1. Combine first 4 ingredients in a tupperware container and refrigerate over night. In the morning, add the cacao powder to chia pudding and mix thoroughly.                                   (NOTE: Measurements for this chia pudding used above will provide you with 2 servings, I used half and filled the other half of the mason jar with the green smoothie. I accounted for changes in the nutrition facts below.)
  2. Blend zucchini, avocado, banana, maca, spirulina, and milk. Add into mason jar as top layer and enjoy.

Toppings used: raw cacao nibs, cinnamon, and a slice of fresh zucchini.

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Enjoy your weekend and your smoothie! Thanks for visiting!

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❤ Rebecca Raymundo, RD, LDN

 Per serving: Calories: 391; Total Fat: 26.9 g (Saturated Fat: 7.7 g) (Polyunsaturated: 6.8 g) (Monounsaturated: 10 g); Cholesterol: 0 mg; Sodium: 75.3 mg; Potassium: 967.5 mg; Total Carbs: 43.1 g; Dietary Fiber: 24.6 g; Protein: 16 g; Calcium: 78.2%; Vitamin A: 116.5%; Iron: 32.2%.

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Chocolate Peanut B(e)tter Ice-No-Cream

IMG_2420Hey all, so I have been on vacation for the past week enjoying the beautiful weather from Pensacola, FL. I would have made a couple post from Florida because everything I ate was amazing, but did you think I was going to bring my computer and spend vacation time doing that? Sorry! I loved the seafood options, fresh veggies and fruit, and of course the scenery. I had my fair share of eating out during the week while I was there, so now that I am in Illinois again I am getting back on track with some of my favorite foods.

As I mentioned before in my Tips on How to Keep Food Healthy and Fun: Banana Edition post, there are a ton of ways you can utilize bananas to make a healthy version of your favorite sweet treat. Anyone who knows me personally knows I am all for using alternative baking methods so when it comes to replacing sweetened condense milk and heavy cream with bananas I am jumping for joy. If you follow my blog, instagram, or other social networks you know I always make my “ice cream” with frozen bananas. This is the key ingredient because once it’s blended it is a close contender with the consistency of real ice cream. Of course, it is not exactly the same and my boyfriend and father would be the first people to argue my version of ice cream is not comparable to the real thing, but I will argue that it is even better because it taste delicious, is a lighter choice in calories and fat, is filling, and leaves your body feeling good not guilty. You know what I mean, that feeling of eating an entire carton of ice cream to then feel horrible immediately after doing it. Well I was never really a fan of ice cream anyway and now because of my obsession with banana fake ice cream I will never buy the real thing again. I’m sure my boyfriend is thrilled about that one. 😉

This recipe is vegan friendly, gluten free, and dairy free. To learn more about the benefits from maca root powder check out my Greek Yogurt Cup post.

Chocolate Peanut B(e)tter Ice-No-Cream 

Prep time: 5-8 minutesimage

Serves: 2

Ingredients:

  • 1 cup coconut milk
  • 1/4 cup diced mango
  • 1 Tbsp raw cacao powder
  • 1 frozen banana
  • 1 tsp maca powder
  • 1 Tbsp almond butter
  • 2 Tbsp PB2
  • 1 tsp cinnamon
  • Ice

Toppings: Raw cacao nibs and my homemade 1 -minute vegan chocolate sauce

Directions:

1. Blend all ingredients until consistency is smooth and creamy. Food processor, the bullet, vitamix, or any old blender will work. If you choose not to add milk the consistency will be much thicker and you might have to scrap the sides down a couple times, but it still works. 😉

(Note: My measurements are precise for an accurate nutrition analysis, however, with a recipe such as this one you can just eye ball the ingredients. This makes it much faster for you. When I make anything I typically eye ball because I have gotten good at knowing how much I am using, but when I make a post I make sure to use measuring spoons just because I want to provide my audience with the most precise nutrition analysis as I can.)

2. The vegan chocolate sauce is my homemade recipe. You can get it here: 1-minute vegan chocolate chips  . I already had some of these chocolate chips left over in my freezer from the last time I made them so I took about three pieces and heated them in a sauce pan for 30 seconds because they melt quickly. You may not even need 30 full seconds. Next, I drizzled the sauce over my fake chocolate peanut b(e)tter ice-no-cream and topped with cacao nibs.

(Note: the raw cacao nibs are not accounted for in the nutrition info, to be honest it’s only because I forgot to add them and did not want to do it all over again, I am in a pinch for time. I used a bit less than 1 Tbsp, which would add roughly 30 calories to your dessert.)

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 I hope you enjoyed my version of chocolate peanut butter ice cream. Indulging never felt so good and this dessert is something I will eat for breakfast. How exciting!? Remember to tag me at #brnutritionvision when you make something from my blog. I love seeing beautiful photos of my recipes out there. Keep visualizing nutrition with me. Thank you!!!
❤ Rebecca Raymundo, RD, LDN

Per serving (no toppings) : Calories: 198; Total Fat: 7.9 g (Saturated Fat: 3.1 g); Cholesterol: 0 mg; Sodium: 64.4 mg; Potassium: 443.8 mg; Total Carbs: 27.4 g; Dietary Fiber: 5.6 g; Protein: 6.4 g; Calcium: 27.2%.

 

Greek Yogurt Cup

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I am a victim to those late night cravings. If I eat dinner too early or get home too late to make a full meal, my stomach is still rumbling for food. When it’s late and I am hungry, all I want if something small, something fast, something now. Since I am in need groceries, I currently have a bunch of random foods in my fridge, so what I did was throw a few items together and within seconds my delicious late night snack was ready to eat. See, eating healthy does not always have to be as hard as you think.

I used vanilla greek yogurt, yes I am indulging in some late night dairy, freshly cut watermelon, blueberries, maca, mint, and bee pollen. That’s all it was, no need to run to the grocery store every time you want to make a nutritious meal or snack. Many things you may already have in your home can be made into a delicious healthy meal, you just have to know how to use healthy foods to your advantage. Yes, I know its not typical to have bee pollen in your pantry, but you don’t always need those specialty food items, be creative to keep yourself satisfied. For instance, switch the bee pollen topping for some freshly grated ginger or cinnamon.

The two superfoods I used that you may not know much about are the maca and bee pollen. They have both become staples in my everyday meals and using them can be very beneficial to your health. So for a little nutrition education:

1. Maca Powder 

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Maca is a root that has been used for years by the Peruvians as medicine. The plant root produces a powder that is nutrient dense and can produce good balance to your daily diet. Maca has been used for anemia, chronic fatigue, and athletic performance because it enhances energy levels and stamina. It also has been used for fertility, memory improvement, and hormone imbalance. Maca powder can also boost your immune system and help with osteoporosis, depression, and symptoms of menopause.

2. Bee pollen   

Screen shot 2014-07-31 at 11.29.07 AM Bee pollen has been used for years in Chinese medicine to correct nutrient imbalance. It is used to improve endurance and vitality, aids in recovering from chronic illness, reduces cravings, prevents illnesses such as the cold and flu, boost immune system, and helps to build new blood cells. Of course, you will not see these results over night. Adding it into your everyday diet could help your body over time. I sprinkle 1 tsp over many of my foods including smoothies, oatmeal, cereal, chia bowls, and even salads.

Vanilla Greek Yogurt Cup     

Preparation time: 2 minutes

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Ingredients:

  • 1 cup greek yogurt, vanilla
  • 4 pieces watermelon, cubed
  • 5 blueberries
  • 1 tsp bee pollen
  • 1 tsp maca powder
  • 5 leaves mint, fresh

Directions:

1. Place greek yogurt and maca powder into a cup, stir until mixed well.

2. Top with watermelon, berries, fresh mint, and bee pollen.

The mint just adds something extra by giving an aroma that is so refreshing and delectable. If you don’t have it on hand, use any of your favorite topping, preferably sticking with fresh items, such as fruit.

I used Greek yogurt because that is what I had and I need the added protein because of my marathon training, but you can easily switch this out for a yogurt of your choosing or vegan coconut yogurt. I do enjoy the “So Delicious Dairy Free” greek yogurt.

My whole point is a healthy meal or snack can be made in as easy as 1,2,3. You do not always have to stress and run to the store to make your family or yourself something good for you, use what you have.

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 Love your body, feed your body, fuel your body with healthy and easy recipes from MyNutritionVision. Remember to tag me at #brnutritionvision if you try my recipes to let me know what you think! Thanks for visiting!
❤ Rebecca Raymundo, RD, LDN

Per serving : Calories: 223; Total Fat: 0.9 g (Saturated Fat: 0.2 g); Cholesterol: 0 mg; Sodium: 106 mg; Potassium: 406.1 mg; Total Carbs: 30.4 g; Dietary Fiber: 2.2 g; Protein: 22.6 g; Calcium: 62.7%.

The Big Green

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Need a delicious detoxifying start to your day? This energizing smoothie jump started my week with nourishing superfoods and a side of pure bliss. There is no reason not to be happy when you fill your body with great tasting foods like this. Yes, green is G U D.

This weekend for me was a busy one. I had nutrition seminars, case studies, tons of  paperwork, errands, house cleaning, and long runs for marathon training. Not to mention, Tim (my boyfriend) and I had plans to go to Chicago with one of our best childhood friends who was only in town for the weekend. It is safe to say my body was exhausted by the time Sunday night rolled around. I had dreams about my morning smoothie that night and drooled at the idea of it. Green smoothies are a great way to rejuvenate your body and skin from the inside out. The ingredients I used support liver function, help destroy free radicals, extract toxins from your body,  purify the blood, flush unwanted bacteria, and fight against wrinkles. I love drinking a green drink at least every two days because they have so many phytonutrients and antioxidants that are great for long-term weight loss.

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The Big Green Smoothie  

Preparation time: 5 minutes

Serves: 1

Ingredients:

  • 1/2 tsp spirulina
  • 1 tsp maca powder
  • 1 granny smith apple, peeled
  • 1 lime, juiced
  • 1 kiwi
  • 1 cup coconut milk
  • 3 leaves of kale
  • 1/4 cup fresh mint

Directions:

1.  Blend all ingredients into a food processor until smooth. I used the magic bullet for the convenient cup and easy clean up.

2. Add your favorite toppings before drinking. My toppings included blueberries, chia seed, cacao nibs, and bee pollen.

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Drink green everyday with my Big Green Smoothie recipe and visualize nutrition. If you try out my recipes please tag #brnutritionvision and let me know how you liked it! Subscribe to my blog’s email listing or follow me at @mynutritionvision on instagram to continue to learn about my vision of health! Thanks for visiting!
❤ Rebecca Raymundo, RD, LDN

Per serving: Calories: 333; Total Fat: 6.5 g (Saturated Fat: 5.1 g); Cholesterol: 0 mg; Sodium: 118.5 mg; Potassium: 1,007.3 mg; Total Carbs: 67.8 g; Dietary Fiber: 12.7 g; Protein: 7.7 g; Calcium: 71.3%.