An Apple a Day!


You know what they say! They really are good for you, and they are delicious combined with a banana. This recipe is super easy and has no added sugar. Great for breakfast, lunch or a snack. Serves 1 to 2.

Put the following ingredients in your blender, and blend until smooth:

  1. 1 to 1 1/2 cup(s) Coconut water (or your favorite nut milk)
  2. 1 Banana
  3. 2 apples (Gala or Honey Crisp are nice and sweet)
  4. Optional: Large dollop of yogurt, sprinkle of cinnamon, splash of vanilla


The “kitchen Sink” smoothie!

No measuring required!



Sometimes we just want to throw something together without measuring! Smoothie’s are great for this. Just use what you have on hand and you can still make a delicious and nutritious breakfast, lunch or dinner. Below is something to just use as a guideline, feel free to substitute what you have on hand. A good rule of thumb for smoothie success is to limit your choices to 5 ingredients or less. Sometimes, less is more! This will make one to two servings.

  • Add liquid to your blender first, about 1-2 cups of liquid (orange juice, coconut water, milk etc)
  • 1 banana
  • handful of berries (blueberry, strawberry etc)
  • scoop of yogurt or tofu or even ice-cream!
  • handful of walnuts (good protein and soft enough to blend well)
  • handful or two of frozen fruit or any other fresh fruit like kiwi, pineapple, mango

Blend it up! 

Also consider adding a sprinkle of spice, ground ginger or cinnamon are great.



January Smoothie of the Month

Banana Peanut Butter Smoothie

Yields 1 large serving

  • 1 large banana, ripe
  • 1/2 cup of vanilla yogurt (greek for extra protein)
  • 2 tablespoons peanut butter (creamy style)
  • 1 tablespoon cocoa
  • 3/4 cup to 1 cup unsweetened soy milk, almond or coconut milk (regular milk will also work)

optional: add a teaspoon of cinnamon, honey to taste

Combine all ingredients into a blender and blend until smooth. This is a great way to use banana’s that might be just a little over ripe.

peanut butter and bananaHealth Benefits: Peanut butter is a great source of protein. If you choose to add cinnamon it’s good to know that some studies show cinnamon improve the body’s ability to utilize blood sugar and that just by smelling the wonderful odor of this sweet spice boosts brain activity! Cinnamon has also been valued in energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh ginger.