This pineapple smoothie is creamy and refreshing. The sweetness of the fresh cut pineapple balances the tanginess of the Greek yogurt. It’s gulp-able and reminds me of the fruity lassi drinks you get at Indian restaurants. Enjoy this protein rich drink poolside!
Ingredients:
1 cup fresh pineapple, cubed
1/2 cup plain greek yogurt
3/4 cup ice cubes
Combine all ingredients in a high powered blender and pulse until smooth. Add extra pineapple for sweetness or more yogurt for tartness.
For days when it’s too hot for oatmeal, try making these easy overnight oats. It’s as simple as combining all the ingredients in a bowl, putting the mixture in the fridge, and topping it with fruit or granola the next day!
Ingredients:
1/2 cup old fashioned oats
1-2 tbs brown sugar
1 tbs chia seeds
1/4 cup plain greek yogurt
1/2 cup milk
Various toppings- granola, blueberries, banana slices, chopped nuts, chocolate chips, dried fruit, and/or nut butter
Stir together all ingredients except for topping in a bowl (preferably with a lid). Place the bowl in the refrigerator for at least 3 hours. Sprinkle on and swirl in toppings of choice!
Get out of a boring oatmeal rut with this delightfully sweet and nutty variation. The candied walnuts add a nice chewiness and omega 3’s, while the dollop of greek yogurt lends creaminess and protein. Top this already fiber-rich bowl with a handful of bran flakes for crunchiness!
Ingredients:
1 cup cooked oatmeal
1-2 tbs brown sugar
2 tbs candied walnuts
1/4 cup greek yogurt
*optional, 1/4 c bran flakes
1. Stir all ingredients into the cooked oatmeal and enjoy!
Hopefully you know how to make basic oatmeal! My favorite kind is Coach’s Oats. If that’s the kind you’re using, combine 1/3 cup dry oats with 1 cup water and microwave at 70% power for 4 minutes. Otherwise, follow package instructions.
Ever wonder how many vegetables are too many for a scramble? Well, this scramble is pushing the limits in the best kind of way!
Ingredients:
1 egg
4 egg whites
1 tbs olive oil
2 tbs diced onion
2 tbs diced tomato
2 tbs sliced mushrooms
2 tbs sliced green onions
2 tbs diced bell pepper
1 tbs sliced jalepeño
1 tsp minced garlic
2 tbs diced ham
Handful of spinach
Sprinkle of shredded cheese
1/4 cup salsa
1. Sauté all vegetables and ham together in 1 tbs olive oil over medium heat for 3-4 minutes.
2. Add the egg and egg whites. Gently move the eggs around until set.
3. Sprinkle with cheese and transfer to a plate. Top with salsa and serve alongside fresh fruit.
Wake yourself up and get ready for a great day with this delicious protein shake! Instant coffee gives it a dose of eye opening caffeine for early mornings. For a healthy boost, add ground flax to provide fiber and omega-3’s. On the other had, the optional addition of Bailey’s Irish Cream will make it a decadent cocktail for late nights. Have it your way!
Ingredients:
1 cup milk
1 cup ice
1 scoop vanilla protein powder
2 packets stevia
2 tsp instant coffee
2 tbs unsweetened cocoa powder
2 tbs ground flax seeds (optional)
3 oz Bailey’s (optional)
Combine and blend all ingredients in a powerful blender until smooth. Split between two glasses.
Cheers!
Enjoy this unique cocktail right after a workout and just before heading to the pool. It’s perfect for muscle recovery and party pre-gaming. Score!
Ingredients:
1 cup ice
3/4 cup milk
1 cup strawberries
2 scoops vanilla protein powder
3 oz vodka (I used coconut flavored)
Combine and blend all ingredients in a high powered blender. Serves 2.
Yum! Can’t wait to try out more concoctions to share with you!
You can count on decent breakfast options almost anywhere since Starbucks Coffee is found all around the Western world.
Conveniently, Starbucks provides calorie counts on display and nutrition brochures are readily available.
Here are some good options for breakfast at Starbucks:
– Banana and almonds
– Egg white sandwich or wrap (my favorite is the one with turkey bacon and white cheddar)
– protein box (egg, roll, fruit, and cheese)
-Greek yogurt with honey and granola
-Oatmeal with dried fruit and nuts
Pair any of these options with iced tea, coffee, or a skinny latte/ macchiato/ frapuccino. There you have it! Enjoy a breakfast with enough protein to hold you over until your next meal!
Good morning! Today I took a trip to Jamba Juice to get inspired for the next week or two of recipes for Karolina’s Kitchen. I’ll be posting lots of healthy protein shake and smoothie concoctions for you!
Jamba Juice gave me some ideas to get started.
There are lots of great choices on the menu- smoothies, breakfast wraps, oatmeal… But what caught my eye today were the yogurt parfait toppers.
I like that these are part smoothie and part parfait. Frozen fruit is blended with nonfat greek yogurt and topped with granola and banana slices for a smoothie that has some extra bite to it. I picked the 12 oz berry topper. The chunky strawberry banana topper (with fruit and peanut butter) sounded great, too!
Yum! As I was enjoying my snack, I checked out their “boosts” brochure. Boosts are options you can add to your smoothie to customize it. You can add soy or whey protein, Greek yogurt, chia seeds, caffeine, multivitamins, oats, or immunity boosting zinc and vitamin C to your smoothie. I’ll be putting boosts in my creations, too!
The boosts I plan to use are:
-Chia seeds
-Ground flax
-Whey protein isolate
-Greek yogurt
-Nut butter
-Oats
-Spinach
Check back for smoothie recipes soon! Until then here’s how to make a perfect smoothie every time:
– 1 – 1.5 cups of fruit
– 1/4 – 1/2 cup greek yogurt
– 1/2 – 1 cup liquid
Happy creating!
This recipe is genius and delicious! All you need are fat free ricotta cheese and lemon curd to throw together a delightful lemon “cheesecake” snack. Ricotta cheesecake is lighter and fluffier than New York style cheesecake. I think it’s much more delicious than the super dense cream-cheesy New York style.
All you need to do is stir together 1 tablespoon of good lemon curd and about 3/4 cup of fat free ricotta cheese.
This cheesecake snack tastes much more indulgent than yogurt, but boasts the same high protein content! What a treat :)
Karolina's Kitchen 