A Berry Simple Smoothie Bowl

Blueberry Banana Smoothie Bowl

This make-ahead breakfast is my favorite for busy mornings. Filled with protein, antioxidants and fiber, this tasty bowl packs in a nutritional punch for few calories (and in no time)! I topped mine with granola, but this smoothie is also delicious on it’s in own in a to-go cup on your way out the door.

smoothie bowl

Ingredients (serves 2):

1 ripe banana

3/4 C frozen blueberries

1/4 C natural, creamy peanut butter (I like Smucker’s Natural Creamy Peanut Butter)

1/4 C 0% plain, Greek yogurt

1/2 C milk of your choice

3 ice cubes

Directions:

  1. Blend all ingredients together – I used my Nutri Bullet! (How easy is that?)

*Chill in fridge in sealed container if not consuming immediately. I like to make my smoothie at night and just give it a quick stir in the morning – breakfast made easy! 

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 332 calories, Total Fat 17 g, Saturated Fat 3 g, Cholesterol 3 mg, Carbohydrates 30 g, Fiber 6 g, Protein 13 g, Sodium 154 mg, Calcium 122 mg

*Note: Nutritional analysis uses 1% (low-fat) milk

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Watermelon and Feta Salad with Balsamic Drizzle

Watermelon and Feta Salad with Balsamic Drizzle

Summer isn’t over yet – and thank goodness! This simple summer salad is too good to pass up! This low-calorie salad is a perfect dish to serve while entertaining as a sweet, refreshing appetizer that won’t fill your guests up too much before the entrees. Watermelon contains hydrating water for hot summer days and spinach offers up folate, vitamin K, vitamin C and iron. And the best part? This salad takes less than 5 minutes to prepare!

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Ingredients (serves 2):

2 C watermelon, cubed

1 oz (about 1/4 C) reduced-fat, crumbled feta cheese

2 C spinach, raw

2 Tbsp balsamic vinegar

*Entertaining? Just keep doubling the recipe until you have enough – this recipe is super simple to make for 1 person – or 20! 

Directions:

1. Divide spinach evenly into two bowls (or small plates).

2. Top each plate with 1 C watermelon and 1/8 C crumbled feta cheese. Drizzle 1 Tbsp balsamic vinegar over each plate. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 96 calories, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 4 mg, Carbohydrates 16 g, Fiber 2 g, Protein 5 g, Sodium 225 mg, Calcium 86 mg

Smoothie Season

With this insanely nice weather, I’ve been craving ice cream and cold treats. However, ice cream can be loaded with added sugar and fat and is not a low-calorie snack. Instead, I’ve been making my own smoothies every morning with plain, 0% fat, Greek yogurt and fresh and frozen fruit. Not only this is a super-quick (it literally takes less than 3 minutes to prepare!) breakfast or snack, but it’s great on-the-go in a thermos. Also, this is an ideal breakfast to make the night before – just store in a covered glass in the fridge and give it a stir in the morning. After making these smoothies, you won’t even be thinking about ice cream, anymore!

Berry Yummy Smoothie

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Ingredients (serves 1):

3 oz 0% fat, plain Greek yogurt (I like Fage – it tastes creamier than many others)

1/2 C frozen berries (I like to use a frozen berry medley of strawberries, blackberries, blueberries and raspberries)

1/2 tsp honey

3 ice cubes

Directions:

1. Place ice cubes in blender (I am in love with my Magic Bullet – perfect for whipping up smoothies quickly and such little clean up!). Pulse until finely chopped. This creates more liquid so that the smoothie blends well.

2. Add yogurt, berries and honey to blender. Blend until smooth (about 1 minute). You may need to pause the blender and stir every once in awhile in order to incorporate all frozen pieces.

3. Pour into cup or thermos and enjoy!

Nutritional Analysis Per Serving:

Calories 96 calories, Fat 0 g fat, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 35 mg, Carbohydrates 15 g, Fiber 3 g, Protein 9 g, Calcium 110 mg

Ready to blend!

Ready to blend!

Gone Bananas For Mango Smoothie

Ingredients (serves 1):IMG_0954

3 oz. 0% fat, plain Greek yogurt

1/2 C frozen mango chunks

1 small banana (or cut a large banana in half and save the other half in the fridge)

1/2 tsp honey

3 ice cubes

Directions:

1. Place ice cubes in blender and pulse until finely chopped.

2. Add yogurt, mango, banana (in small chunks – I usually break my banana into quarters) and honey to blender. Blend until smooth (about 1 minute). You may need to pause the blender and stir every once in awhile in order to incorporate all frozen pieces.

3. Pour into cup or thermos and enjoy!

Nutritional Analysis Per Serving:

Calories 204 calories, Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 44 g, Fiber 4 g, Protein 9 g, Calcium 94 mg

Interested in other smoothie ideas?

Instead of the banana in the mango smoothie (above), I’ve used 1/4 C fresh pineapple chunks – and it tastes amazing! Other fun  smoothie ideas? strawberry kiwi, banana berry, or, for a more filling option, banana-peanut butter! I’ll post some other great smoothie recipes as the warm weather continues and feel free to post your favorites!