Blueberry Lavender Lemon Smoothie

Blueberry-Lavender-Lemon-Smoothie-2Blueberry-Lavender-Lemon-Smoothie

When I started this blog about 6 months ago, it was new and I was excited to post all of my favourite smoothie recipes right away. Then I wanted to get working on recipe testing & development. My plans were that I would develop a new ‘clean eating’ smoothie recipe every week. Sadly, I slowly started to lose that motivation. Then we all got sick over Christmas, went on vacation for two weeks and I didn’t post anything for a month!

I’ve since come to realize that if I put restrictions on this, then I won’t be inspired, and I won’t be motivated to post at all.

After I had Taylor, smoothies really inspired me to eat clean. I loved getting a healthy dose of fruits & vegetables each day from my special concoction and my body craved it. Since I was nursing Taylor about 6 times a day, I needed all the extra vitamins and nutrients I could find.

However, I have come to the conclusion that it’s not about quantity in posts, it’s about me being inspired about something happening in my life that drives me to want to come up with a new recipe.

I recently read this quote:

When the seasons shift, even the subtle beginning, the scent of a promised change, I feel something stir inside me. Hopefulness? Gratitude? Openness? Whatever it is, it’s welcome.

– Kristin Armstrong

What I’ve come to realize about myself is that I find so much inspiration in each season, especially in what I eat and what I put in my smoothies.

I took Taylor for a little walk up and down our street this weekend. We stopped and talked to neighbours and everyone was surprised to see her walking. While Taylor visited each neighbor, I picked lavender from different plants in the neighbourhood and right then I new I had to make a lavender smoothie.

Blueberry Lavender Lemon Smoothie
 
Serves: 2 servings
Ingredients
  • 1 cup frozen blueberries
  • zest from one lemon
  • ½ teaspoon lavender (this flavour is very strong so please adjust to your liking)
  • 1 frozen banana
  • 1 cup organic unsweetened almond milk
  • 1 tablespoon chia seeds

 

Baby Brain Blueberry Muffin Smoothie

Baby-Brain-Blueberry-Muffin-Smoothie

Like most parents, what I feed my children is extremely important to me, especially my baby. When Taylor turned one, I started to feed her smoothies. She mostly just drank a little bit from my smoothies when I made them. It wasn’t until recently that I decided to make a baby smoothie especially for her. This baby smoothie recipe has 2 tablespoons of Baby Brain Organics, which are specially blended seeds designed for healthy brain and body development in our littles. I fed this smoothie to both of my girls and Lauren loved the purple colour too.

5.0 from 1 reviews
Baby Brain Blueberry Muffin Smoothie
 
Ingredients
  • 1 cup unsweetened coconut milk
  • 1 cup frozen blueberries
  • 1 frozen banana
  • ¼ cup scotish oats
  • ½ teaspoon lemon zest
  • 2 tablespoons coconut oil
  • ½ cup water (as needed for desired consistency)
  • 2 tablespoons Baby Brain Organics
Instructions
  1. my daughter doesn't have any allergies so I was comfortable feeding her these ingredients. Check with your doctor if you have any questions.
Nutrition Information
Serving size: 2

 

Triple Berry Burst

Triple_Berry_Burst | www.smoothieburst.comI made this smoothie last week and my three year old gobbled it right up. I shouldn’t be overly surprised because pink is her favourite colour, so I could pretty much give her anything pink and she would love it. Either way, it gave me so much joy to see her so content snacking on her healthy smoothie.

5.0 from 2 reviews
Triple Berry Burst
 
This smoothie serves 2. It makes 4 cups total.
Ingredients
  • 2 cups frozen strawberries
  • 1 cup frozen raspberries
  • 1 tablespoon chia seeds
  • 1 tablespoon goji berries
  • 1 frozen banana
  • 1 tablespoon coconut oil
Instructions
  1. Soak the chia seeds and goji berries in water for approx. 15 minutes before blending.

 

 

#SmoothieBurstChallenge

7-day-smoothie-challenge 7 Days to a Healthier You!

I’ve completely dropped the ball this past month in the smoothie department. The stress of Christmas and a month long virus took everything out of me. During a month when I probably needed smoothies the most, my massive ‘to do’ list ended up getting the best of me.

Even though I’m a little late to the game on this whole new years resolution thing, I want to kick start a smoothie challenge to renew and restore my body and mind. Are you ready for a health reboot?

I want to keep this challenge straight forward. I believe that smoothies should be easy when it comes to clean eating. There are only four simple rules to this challenge, and the last one isn’t a rule, just something that I’ll be following, but I suggest you do it too, so we can each follow along and inspire each other during this challenge…

  1. Drink one clean eating smoothie, once a day, for 7 days
  2. Continue to eat your regular meals – just add in a smoothie to the mix as a snack or a meal replacement.
  3. Try to include a good balance of protein, fruit and/or vegetables and healthy fats in each smoothie. If you can add in a smoothie booster even better!
  4. Post your smoothie recipe on social media with the hashtag #SmoothieBurstChallenge so we can follow along each day and see what great smoothies you are making.

Pretty easy right?

Here are some tips:

  • PREPARE – Make sure you are prepared before you start the challenge. Try to stock your kitchen with a couple smoothie basics like unsweetened almond milk, almond butter, bananas (I peel and freeze mine), chia seeds, frozen berries and some greens. I always aim to have all of the ingredients found on this list stocked in our house, so I have lots of options. You’ll also find some recommended smoothie booster ideas on this list. I try to buy organic ingredients, but I know this isn’t always feasible.
  • PORTION – Have a smoothie once a day as a snack or meal replacement. If you are having one as a meal, make sure there is lots of protein added. I like to add avocado, chia seeds, hemp hearts and almond butter as a healthy protein into my smoothies. This will keep you full longer. Tip: If you are having a smoothie add approximately 10 grams of protein and for a meal approximately 30 grams of protein.*
  • QUANTITY – Drink at least 2 cups of your smoothie each day. Most of my recipes are 4 cups (which would be 2 servings) so you can do the challenge with your partner OR just make ½ of the recipe if you are following one of my recipes. I find smoothies don’t keep very well. If you have any tips please share!
  • RECIPES – My recipes are listed on this website to inspire you, I think they are pretty yummy, but feel free to explore and create your own. Hopefully we can inspire each other.

I’ll be starting the challenge on Monday, January 19 and posting my first smoothie recipe then and I look forward to seeing yours.

Strive for progress not perfection. Some of you have expressed an interest in juicing during this challenge and I look forward to seeing what you come up with. It’s important that we each do what’s best for ourself. Good luck! xo

*I’ll be posting some information this weekend on whole, clean eating protein options to add into our smoothies.

 

 

 

Tropical Anti-Inflammatory Smoothie

Tropical_Anti_Inflammatory_Smoothie

I just returned from a two week vacation in Maui. It’s always so nice escaping the cold this time of year. One of my favourite parts of the trip was my morning run in my shorts and tank top along the boardwalk in Kaanapali. We would always end our run on the beach with the waves crashing into our legs. It was bliss.

The only downside of travelling for me is the plane ride. Besides all the germs that are circulating in the air, I never feel good when I step off of a plane. I always feel bloated because of water retention and I also feel inflammation in my joints which is quite common after a journey for people who suffer from inflammation. I’ve had periods of inflammation in my joints after both of my kids were born. I think it may be tied to nursing, but I still haven’t been able to get to the bottom of it yet.

I’ve seeing a lot of posts lately on the benefits of turmeric and how it helps with inflammation. Turmeric is used a lot in Indian food and has many health benefits. The active compound is curcumin and in addition to its anti-inflammatory benefits, it’s a great antioxidant among other things. I’ve never used fresh turmeric before in a smoothie, so I thought I would give it a try.

The rest of the flavours in this smoothie were inspired Hawaii. I picked a banana right off of a tree this trip on a farm in Lahaina. Here is a completely random fact I learned while visiting this farm, a banana tree only grows one batch of bananas in its life and then it dies and another tree grows in its place. Crazy, hey?

Tropical Anti-Inflammatory Smoothie
 
Ingredients
  • 1 cup coconut milk
  • ½ cup - 1 cup water
  • 1 teaspoon fresh ground turmeric
  • 1 teaspoon fresh ground ginger
  • 1 cup organic frozen spinach
  • 2 cup frozen mango chunks
  • 1 frozen banana
  • 1 tablespoon hemp seeds
Instructions
  1. Blend the coconut milk with the spinach, turmeric and ginger first. Slowly add in the fruit and add in the water as needed until you've reach your perfect smoothie consistency.

 

Chocolate Mint Smoothie

Chocolate_Mint_Smoothie

CACOA. Pronounced Ca-Cow. Heard of it? Cacoa is the purest form of chocolate you can consume.

Cacoa is raw and much less processed than cocoa. Cacao is thought to be the highest source of antioxidants and the highest source of magnesium of all foods. Cacao beans contain more antioxidants than blueberries, acai berries, or red wine. It’s also a mood-enhancer!

I layered this smoothie with chocolate and mint smoothie flavours. The smoothie looks much more appetizing when its layered. When the two flavours are mixed together it’s a brownish colour and not the most appetizing looking. However, it tastes the same either way, so if you’re strapped for time, just throw all of the ingredients in the blender and blend away.

Here are the ingredients for the mint smoothie: water, frozen spinach, mint leaves, avocado and peppermint extract.

Mint_Smoothie_Ingredients

Here are the ingredients for the chocolate smoothie: cacao, unsweetened almond milk, frozen banana and organic pure maple syrup.Chocolate_Smoothie_Ingredients

Chocolate Mint Smoothie
 
Ingredients
  • Chocolate Smoothie:
  • • 1 - 1½ cup unsweetened organic almond milk (depends how thick you like it)
  • • 1½ frozen banana
  • • 1 tablespoon cacoa
  • • 1 tablespoon organic pure maple syrup
  • • 1 handful ice
  • Mint Smoothie:
  • • 1 avocado
  • • 1 cup frozen spinach
  • • 4-6 mint leaves
  • • ⅛ tsp peppermint extract
  • • handful ice cubes
  • • ½ cup to 1 cup water (depends on how thick you like it)
Instructions
  1. For a layered smoothie:
  2. Throw all of the green smoothie ingredients into the blender with a handful of ice. Blend together and pour ½ of the smoothie in your cup and place in the freezer. Pout the other half in the fridge.
  3. Clean the blender and make the chocolate smoothie. Add a handful of ice into the ingredients. Once blended, pour onto of the first glen layer and then pour a final layer of the green smoothie onto.
  4. You will have 1 cup of chocolate smoothie remaining and some mint smoothie is making in a large mason jar like the one pictured.
  5. If you don't have the time to make a layered smoothie, pour all of the ingredients into the blender together with ice and blend until smooth.
Nutrition Information
Serving size: 2 Calories: 695 Fat: 43g Carbohydrates: 79.9g Sodium: 204mg Protein: 10.1g

 

Lemony Mango Burst

Lemony_Mango_Burst

Whenever I eat a mango I instantly start dreaming of the sweet air, warm breeze and hot sun in Hawaii. Mangos are my husband’s favourite fruit and whenever we vacation in Hawaii we share a mango with our breakfast in the morning. It was actually my husband who introduced me to the combination of lemon and mango. It’s divine!

When I saw mangos for sale at my local grocery store, I knew I needed to make a lemon mango smoothie. It was exactly what I needed to start dreaming about our upcoming vacation to Hawaii.

I made this smoothie for my morning snack last week. I saved some for my daughter and brought it with me when I picked her up from school. I wasn’t sure what my daughter would think of this smoothie because of the colour, but when she drank it she said “mmm, delicious!”

I was also happy to find out that mangos offer a generous amount of vitamin C and vitamin A, plus 25 different kinds of carotenoids to help keep my immune system healthy and strong. Since I seem to be fighting off a different cold each week, I need all the extra vitamins I can find.Lemon_Mango_Spinach

Lemony Mango Burst
 
Ingredients
  • 1 cup spinach
  • 1 heaping cup fresh mango cubes
  • ½ lemon
  • 1 tablespoon coconut oil
  • 1 tablespoon chia seeds
  • 1 cup ice
  • ½ cup water
Instructions
  1. pre soak the chia seeds in a little bit of water for about 15 minutes before adding into the smoothie.
Nutrition Information
Serving size: 2 Calories: 206 Fat: 15.4 Carbohydrates: 18.5g Sugar: 12.8g Sodium: 34mg Fiber: 4.8g Protein: 2.8g

 

High Fiber Breakfast Smoothie

High Fiber Breakfast Smoothie | www.smoothieburst.comOatmeal is a serious breakfast staple in our house. When I was pregnant with Taylor, I ate it every single morning. Yes, for nine months straight! I now realize there wasn’t much balance happening here, but there is no sense arguing with a pregnant person.

For a super quick and easy breakfast we now sometimes eat instant oatmeal. This is what I ate when I was pregnant. I buy a natural, unsweetened version. It’s important to read the label on instant oatmeal as most of them are packed with sugar and don’t end up being that healthy for you in the end.

I like to add rolled oats into my breakfast smoothies. They are wheat free and 100% whole grain. Many athletes consume rolled oats in their diet. They find that the high content of complex carbohydrates and water-soluble fiber encourages slow digestion and stabilizes blood-glucose levels.

One tip to making a great breakfast smoothie is to ensure there is a combination of fiber, protein and healthy fats. These three items together help you stay full longer.

In this Breakfast Smoothie, I’ve combined raspberries, chia seeds, and rolled oats, which are three high fiber foods. There is 30 grams of fiber in this smoothie. Hence the name.

It was truly delicious. I hope you enjoy!

High Fiber Breakfast Smoothie
 
Ingredients
  • 1 cup frozen raspberries
  • ¼ cup oatmeal
  • 1 frozen banana
  • 2 tablespoons chia seeds
  • 1 tablespoon unpasteurized honey
  • 1.5 cups unsweetened almond milk
  • ½ cup ice
Nutrition Information
Serving size: 2 Calories: 679 Fat: 14.9g Saturated fat: 1.3g Carbohydrates: 126g Sugar: 85.6g Sodium: 370mg Fiber: 29.3g Protein: 13.3g

 

Triple Green Smoothie

Triple_Green_Smoothie | www.smoothieburst.com

I’ve recently started to enjoy perusing the produce aisle at my local grocery store to see what fresh fruits I can pick up for my next smoothie.

In the past, I would typically rush through the produce section and head straight to the apples, bananas and oranges to get what I needed and leave.

I’ve obviously gotten a lot more adventurous with my fruits and I now enjoy taking my time to look over each piece.

I was giddy when I saw these adorable mini pears. How cute are they? There were four types of mini pears and I decided to get a bunch of the Forelle Pears and Seckel Pears.Triple_Green_Smoothie

I recently read in my local newspaper that a kiwi has more vitamin C than an orange and more potassium than a banana. Plus, the edible seeds contain omega-3 fatty acids.

I was super surprised and knew I need to add one into my next green smoothie. Voila, the triple green smoothie was created with pear, kiwi and spinach.Triple_Green_Smoothie

Triple Green Smoothie
 
Ingredients
  • 1 cup spinach
  • 3 mini pears
  • 2 kiwis
  • 1 frozen banana
  • 1 cup water
  • 1 handful ice
Nutrition Information
Serving size: 2 Calories: 447 Fat: 1.4g Carbohydrates: 115g Sugar: 68.8g Sodium: 34mg Fiber: 21.6g Protein: 5.3g

 

Cinnamon Burst Smoothie

Cinnamon_Burst_Smoothie | www.smoothieburst.com

If you’re following a clean eating diet, then you know how important it is to have protein for breakfast and after your workouts. I find that when I don’t eat protein first thing in the morning I end up snacking all day long.

This Cinnamon Burst Smoothie recipe is a delicious creamy blend of organic almond butter, banana and cinnamon with just the perfect amount of sweetness. The organic almond butter offers a combination of healthy fats and protein and the banana and dates offer the perfect amount of sweetness while the cinnamon packs a powerful punch of flavor.

Adding in the maca is completely optional. I enjoy it in the morning as it acts as a caffeine free energizer and since I am trying really hard not to drink any caffeine I really enjoy this. Enjoy!

Cinnamon Burst Smoothie
 
Ingredients
  • 1.5 cups organic, unsweetened almond milk
  • 3 tablespoons organic creamy almond butter
  • 1-2 teaspoon cinnamon (based on preference)
  • ½ teaspoon organic maca powder
  • 2 medjool dates
  • 1 frozen banana
  • 1 cup ice
Nutrition Information
Serving size: 2 Calories: 692 Fat: 30.9 g Saturated fat: 2.7 g Trans fat: 0g Carbohydrates: 98.5g Sugar: 68.1 g Sodium: 272 mg Fiber: 13.2 g Protein: 15.2g