Recipes: Green Recovery Smoothies with Vega Sport

When I was at the Boston Marathon Run Expo, I got a sample packet of Vega Sport Recovery Accelerator. At the expo, I sampled a taste where the tropical accelerator was mixed with water. This past week I decided to add it to my post-run green recovery smoothies. It is soooo incredibly delicious in a green smoothie, no matter how you make it! But here are two smoothies I whipped up this past week that were just phenomenal.

Green Smoothie #1

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*I use organic ingredients and made this in my Nutribullet, so I didn’t measure my liquids.

  • 1 big handful of kale/spinach mix
  • 1 big handful of frozen peach slices
  • 3 whole strawberries(tops included)
  • 1 tsp maca powder
  • 1/2 packet Vega Sport Tropical Recovery Accelerator
  • 2 tsp hempseeds
  • some organic milk (maybe 1/2 cup or so)
  • plenty of coconut water (maybe 1 cup)
  • Blend til very smooth and enjoy! 🙂

Green Smoothie #2

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  • 1 big handful of kale/spinach blend
  • 1 handful of frozen mango chunks
  • a few frozen peach slices
  • a few whole strawberries (about 3 or 4)
  • 1/2 chopped zucchini
  • 1 tsp maca powder
  • 1/2 packet of Vega Sport Tropical Recovery
  • 2 tsp of hempseeds
  • a small handful of almonds (raw or roasted — no salt)
  • organic milk (about 1/2 cup)
  • coconut water (about 1 cup)

Mmm 🙂 These were so delicious, it was hard not to go back and make more. But there is always tomorrow. I love my green smoothies and this tropical accelerator really took it to the next level. Try them out and remember to use the hashtag, #runningongood so I can see your creations! ‘Til next time… keep running on good.

 

Good food. Good tips. Good moves,

Kim, Running on Good

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Hemp Protein Smoothies — Chocolate and Pistachio

Hey everyone! Lately, I’ve been using hemp protein and hemp seeds as a way of getting protein into my smoothies. I use Nutiva products, and you can find all their products on their site and many in stores. I love both their hemp protein and hemp seeds, so I mix it up between the two. Here are two smoothies I’ve recently made using both forms of hemp.

Hemp Protein Smoothies:

1. Dreamy Chocolate Hemp Protein Smoothie

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  • 1 handful of organic spinach
  • 1 c organic frozen strawberries (strawberries are delicious with cacao!)
  • 1 c organic milk
  • 1/2 c filtered water
  • 1 tbs organic cacao powder
  • 2 tbs Hemp Protein Shake (I used vanilla but either flavor would work)
  • 1 tsp organic maca powder
  • 1 tsp matcha powder (can omit)
  • a touch of organic stevia

Blend and enjoy!

2. Pistachio Green Smoothie — I’m in looove with this one! 🙂

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  • 1 handful organic spinach
  • frozen organic peach slices, a large handful
  • 1/2 organic zucchini, chopped
  • organic whole milk (I didn’t measure — probably 1 cup)
  • filtered water (about 1/2 c)
  • 1 tbs organic golden ground flaxseed
  • 1 heaping tbs organic Hempseeds
  • 1 tsp organic maca powder
  • 1 tsp matcha powder
  • 1 handful of shelled pistachios

Blend and enjoy! You can also add a little banana or organic stevia to sweeten this up a bit, but I really wanted that pistachio flavor. So delicious. 🙂

Hemp Protein Smoothie benefits:

I am loving hemp. It is a great source of protein, fiber, essential amino acids, and omega fatty acids — that have heart health and anti-inflammatory benefits. I really enjoy having the bag of seeds because they are so versatile. You can blend them in smoothies, add them to yogurt or oats, or sprinkle them on top of an avocado and dig in! So many possibilities. I like to also mix them with Purely Elizabeth granola + organic milk or yogurt. yummm 🙂 Purely amazing.

Quick Eating Tip: Enjoy hempseeds in a smoothie, yogurt, or one of the other ways mentioned above ^ as a healthy snack to keep you nourished and satisfied til your next meal. They do need to be refrigerated, but if you have a busy day ahead of you, pack some into a small container and take them with you. While you are out and about, grab a reliable yogurt or ask for an avocado at a restaurant and pair with your hempseeds for a meal/snack that will thoroughly nourish your busy body. 

Bonus: The Dreamy Chocolate smoothie has twice the benefits because of the hemp and cacao combo! Double superfood power. Cacao has an extremely high amount of antioxidants and is rich in minerals, so don’t be afraid to make cacao a staple in your diet. It will do you and your body good! 

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

If you enjoyed this post, you may enjoy the following post by my blogging friend, Ribas with Love: Superfood Cacao

14 FREE Smoothie and Nutribullet Recipes!

Here we are! A post dedicated to smoothie and Nutribullet nutriblast recipes. The nutribullet does come with its own recipe book, but these are ones that I put together using what I had on hand. I hope this post inspires you to realize that you DON’T need a recipe for everything. Use what you have on hand, but stick to some basic smoothie/nutribullet building guidelines; you’ll figure it out as you go and these recipes will guide you along the way. I think I did enough introduction in the last post, so let’s just get down to it.

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1. The Ultimate Green Smoothie

  • Almond milk, about 2/3 cup (I use unsweetened)
  • Coconut milk, about 2/3 cup (I use unsweetened)
  • Water, about 1 cup
  • Spinach,  1 big handful
  • Frozen Mango chunks, 2 handfuls
  • Golden Ground Flaxseed, 1 heaping tablespoon
  • 1 scoop Chocolate Protein (100% whey or other approved proteins preferred–in previous post)
  • 1/2 Avocado

*Note: I did not measure anything when I made this smoothie, so I gave my best estimate. This was also made in a standard blender. Add more water if you would like it to be less thick.

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2. Chocolate Avocado Smoothie

  • 1 cup unsweetened Coconut Milk
  • 1 cup unsweetened Almond Milk
  • 1 scoop Chocolate protein (or other approved protein, any flavor)
  • 2 tbsp Golden Ground Flaxseed
  • 1/2 Avocado

*Note: Lots of milk, I know. This was after a 6 mile run, so I wanted more of a protein drink than a typical smoothie. Since there is 2 cups of liquid, you could also throw in a banana if you’d like. Also made in a blender.

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3. Pina Colada Smoothie

  • 1 cup frozen Pineapple
  • 6 oz. Mango or Coconut yogurt
  • 1 cup unsweetened Coconut or Almond Milk

*Note: This smoothie was not post workout, just a snack. Use coconut for best pina colada flavor. Made in a standard blender.

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4. Pumpkin Pie Breakfast Smoothie

  • 2 ice cubes
  • 1 c unsweetened Almond Milk (est)
  • 1/8 c Rolled Oats (est)
  • 1 Banana
  • Pumpkin Pie Spice (as much as you like)
  • 1/8 c Pumpkin Puree (est)
  • 1 scoop French Vanilla Whey protein
  • a touch of Grade B Maple Syrup

*Note: I did not measure much for this smoothie, so the measurements for the milk, oats and pumpkin puree are an estimate. Add more or less of whatever you want to get the consistency you are aiming for. Made in a blender.

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5. Wheatgrass Smoothie

  • 1 c unsweetened Almond Milk
  • 1 handful Baby Spinach
  • 1 packet of Amazing Grass Wheatgrass (or 1 small scoop)
  • 1 c frozen Strawberries (or any other frozen fruit you want)
  • 1 scoop Vanilla Whey protein
  • 1/2 Avocado

*Made in blender.

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6. Vanilla Coconut Smoothie (don’t let the color fool you; this baby is delicious!)

  • 2 ice cubes
  • 1 c unsweetened Almond Milk or Coconut Milk
  • 1 handful Baby Spinach
  • 3/4 c Blueberries
  • 2 tsp Golden Ground Flaxseed
  • 1 scoop French Vanilla protein
  • 1 tsp Coconut Oil or Coconut Butter

*Made in a blender and absolutely delicious!

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7. Tahitian Vanilla Nutriblast

  • Baby Spinach
  • 2 Celery stalks
  • frozen peaches, 5-7 cubes
  • 1 diced Pear (may not be able to fit it all in, I eat the leftovers)
  • 1 scoop Perfect Fit protein
  • 1/4 Lemon
  • fill half way to the max line with Water
  • fill the rest with unsweetened Almond Milk

*Made in Nutribullet. Fill Nutribullet in this order; liquid always goes last!

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8. Very Berry Nutriblast 2 ways

Option 1:

  • Baby Spinach
  • 2 Celery stalks
  • small handful of Blueberries
  • frozen Peaches, small handful
  • 1 tbsp Goji berries
  • 1 scoop Perfect Fit protein
  • some Water
  • fill to max line with unsweetened Almond Milk

Option 2:

  • Baby Spinach
  • 1 Banana
  • frozen Strawberries, small handful
  • 1 tbsp Goji berries
  • 1 tsp Maca powder
  • 1 scoop Perfect Fit protein
  • Water to max line

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9. Green Citrus Nutriblast

  • Baby Spinach
  • 2 Celery stalks
  • frozen Peach slices, small handful
  • 1/2 Lemon
  • 1/2 Orange (eat the rest!)
  • 1 scoop Perfect Fit protein
  • Water to max line

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10. Peanut Butter Banana Breakfast Nutriblast

  • Baby Spinach
  • 1 tbsp Golden Ground Flaxseed
  • 1 tbsp Coconut shreds
  • 1 tbsp organic Peanut Butter
  • 1 Banana
  • 1 scoop Perfect Fit protein
  • fill 3/4 of the way to max line with unsweetened Almond Milk
  • fill the rest with plain Coconut Water

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11. Tootie-Fruity Nutriblast

  • Baby Spinach
  • Celery, 2 stalks
  • 1 Banana
  • frozen Peach slices, small handful
  • frozen Mixed Berries, small handful
  • 1 scoop Perfect Fit protein
  • plain Coconut water / Water to the max line

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12. ‘All You Need’ Green Breakfast Nutriblast

  • Baby spinach
  • 1/4 c Rolled Oats
  • 1 tbs Golden Ground Flaxseed
  • 1 tbs Chia seeds
  • 1 tbs Coconut shreds
  • 1 Banana
  • 1 Orange
  • 4-5 Brazil Nuts
  • unsweetened Almond Milk to max line

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13. Raspberry Sorbet Probiotic Nutriblast (not the prettiest picture; on-the-go!)

  • frozen Mixed Berries, 1 big handful
  • 1 tsp Maca powder
  • about 1/4 grass-fed Coffee Kefir (delicious!!)
  • 1 unsweetened Almond Milk to max line

*Note: this was freakin’ AMAZING.

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14. NO JUICER NEEDED ‘JUICE’ SPECIAL: Nutribullet ‘Juice’

  • Baby Spinach, small handful
  • Romaine Lettuce, small handful
  • Baby Carrots, small handful
  • 1 full Orange
  • juice from 1 whole Lemon
  • Water to the max line

Whoa. I just gave you 14 RECIPES! I think I’ll be starting up a collection for an e-book. Get them here for free while you can! 🙂 Enjoy XOXO

The Ultimate Smoothie and Nutribullet Guide

I’ve recently had a few people ask me about juicers/blenders/the nutribullet because they are interested in making juices or smoothies and wanted to know what I recommend. Over anything else, I recommend the nutribullet.

A quick note about juicing: Juicing does have some really great health benefits, like fueling your body with micronutrients (vitamins and minerals) and giving your digestive system a break. This is extremely helpful because our bodies expend A LOT of energy breaking down and digesting our food. Think about it. We generally eat 3 meals a day and maybe 1 or 2 snacks. That’s what I typically do, but it depends on the day, my workout, and how early I wake up. Regardless, we give our bodies a lot to digest EVERY single day. [Unless you fast, which is a whole different conversation so I’m going to sidestep that.] Juicing enables your body to receive nutrients, the kings and queens of nutrients, while eliminating a big chunk of the digestion process. You’re still putting something into your body, your stomach, and through your digestive system and it is in the most easily digested and absorbed form. That way, your body spends LESS time and energy digesting and MORE time healing. Those micronutrients–the vitamins and minerals–are passing easily through your system, being absorbed, and enabling your body to heal. THAT is why juicing is beneficial. If you really want to learn more about juicing, I HIGHLY recommend watching the film Fat, Sick, and Nearly Dead. In this film, Joe Cross went to an extreme, for sure. But he was in a very extreme and unique situation. What I love about this film is that is doesn’t only cover Joe’s journey, but two other people that tried juicing as well. One of those people is Phil. He was a truck driver in a very similar, almost exact in fact, situation as Joe. Phil started out with a 10 day juice fast and decided to extend it as time went on. He took it step by step. Another person was a woman who just did a 7 day juice fast. So if you see the appeal and are interested, you don’t have to go to extremes. You could try a 3 or 4 day juice fast, a 1 day, or just replace 1 meal or snack a day with a juice. Have your juice on an empty stomach and wait til your next meal to eat solid food. HOWEVER, If you are about to start a juice fast, please consult your physician first and make sure you are in good enough health to do so. I do enjoy juices from time to time, but I buy them at local organic cafes/juice bars. If you buy a juice in a store/market/cafe, make sure it is fresh and made on-site or organic and cold-pressed. I drink my juice on an empty stomach and use it in place of a snack. If you DO invest in a juicer and make your own at home, PLEASE save the pulp! Use that good stuff up! You could use the pulp of your greens to make a sauté or add the veggie and fruit pulp to muffins or bread! Just PLEASE do not throw it away! You will be throwing away fiber, nutrients, and food! And that shouldn’t go to waste.

Now onto the smoothies and nutriblasts (aka nutribullet smoothies).

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I used a standard blender from Walmart for years until I got my nutribullet, which was a Christmas gift–the gift that keeps on giving. The nutribullet is very affordable for what you get (It’s on sale a lot for $99 and you get the motor, 2 blades, 3 or 4 cups, tops, and a few books/guides). You really get a lot for your money, and I guarantee you will use it every single day. So, the nutribullet is my number ONE recommendation. However, if you are like me–usually broke or saving your money–a $15 Hamilton Beach blender from Walmart will be perfectly sufficient for your smoothie needs, there will just be some slight limitations but nothing detrimental. What are these limitations? Here’s the difference between a standard blender and a nutribullet (FYI: This does not apply to blenders like a Vitamix and other high performance blenders)

The Nutribullet vs a standard blender:

  • The nutribullet emulsifies EVERYTHING: I mean everything. It is all broken down: skins, nuts, seeds, etc. Meaning, you are left with a smoothie that gives you the benefit of a juice–a completely broken down drink that can be easily absorbed by the body. This includes ALL of the nutrients, including the fiber.
  • The blade design is unique, mixing and emulsifying everything top to bottom.
  • You can add vegetables, nuts, seeds, and superfoods that don’t break down as well in a standard blender: carrots, celery, lettuce, almond, flaxseeds, chia seeds, goji berries, etc.
  • Build your nutriblast: a handful of greens + close to the max line with fruit + top with superfoods and/or 1 scoop of protein + fill to the max line with choice of milk or water

It really breaks down to the break down, for two reasons: health and pleasure. Health–you are ingesting these foods in their most digestible form. Pleasure–you aren’t sipping on pulp and chunks of skin or seed… gross.

So with the nutribullet I would say mix to your heart’s content. But with a blender stick to these smoothie building principals:

  • Start with greens that are easily broken down, like baby spinach
  • Avoid using ice
  • ^ Use frozen fruit instead of ice
  • Avoid seeds like whole flaxseed, chia seed, oats or whole nuts
  • ^ use the ground versions of these foods: chia powder, ground flaxseed meals, nut butters, seed butters, oat flour, goji berry powder, maca root powder, etc.
  • Avoid hard-to-break-down veggies like carrots, broccoli, celery, etc. Anything you see getting stringy, chunky, or mealy
  • Stick to fruits that blend well: bananas, mango, berries, apple, pear, melon, grapes, anything that isn’t too stringy or seedy
  • ^ Avoid the more stringy, mealy, and seedy fruits like oranges, clementines, coconut, pomegranate and lemon (can use the juice for the citrus fruits)
  • Build your smoothie: a handful of spinach + 2 fruits + your choice of milk or water + a teaspoon of grounded superfood and/or a scoop protein powder

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*Note: I am very picky with protein powders. I only recommend using: 100% organic whey, like Tera’s Whey or OrganiGrowthHemp Protein; Perfect Fit Protein by Tone It Up, PlantFusion brand Protein OR Phood (all different links), Vega Protein Smoothie or Soy-Free Veg Protein Booster. Lots to choose from, take your pick! The PlantFusion Phood comes in vanilla and chocolate/caramel… yum. Other than superfoods and quality protein, I do not use supplements. Not even a multivitamin. “Let food be thy medicine and medicine be thy food.” That’s what I live by.

Want to see some of my creations? Check out the smoothie section of my blog for all my smoothie-related posts. Here are some of my favorite smoothie posts:

  1.  14 Smoothie and Nutribullet Recipes
  2. Hemp Protein Smoothies — Chocolate and Pistachio
  3. Green Recovery Smoothies with Vega

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

P.S. If you enjoyed this post, you may also enjoy this post from my blogging friend, Ribas with Love: Detoxing and Anti-Inflammatory Juice! 

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Chocolate Peppermint Green Superfood

Just want to share this AMAZING find that I found in Mrs. Green’s health market. It is from Amazing Grass and is a Green Superfood blend. Yet, it is chocolate peppermint flavored! You really need to experience it blended; it brings out the amazing flavor.

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If you have a Mrs. Green’s near you, I highly suggest giving this a try. It really does taste like chocolate peppermint. Of course not as much as a peppermint mocha from Starbucks, but that’s a good thing. If it did, I’d be worried. This is an organic superfood greens blend with other beneficial superfood blends, like organic antioxidants, fiber, and digestive enzymes. It almost tastes too good to be true. But you don’t have to worry; the flavor comes from organic cocoa powder, peppermint, stevia, and other natural flavors. It’s also non-GMO.

I usually add 2 scoops to my smoothie, for which I just use:

  • Silk Unsweetened Almond Milk
  • Whole-milk Organic Yogurt (for protein)
  • Small handful of organic baby spinach
  • 2 scoops of Amazing Grass
  • (sometimes, 1 Banana)
  • Ice

You can also add flaxseed, wheat germ, or other superfoods that won’t affect the flavor. I suggest preserving the chocolate peppermint flavor as best you can. Order it, search it, hunt it down, but try it! 🙂 Perfect thing to get in your greens, antioxidants, digestive enzymes, and chocolate peppermint fix this holiday season.

Pina Colada Smoothie!

Since it was so nice out yesterday, and I was stuck inside studying and doing homework all weekend, I decided to make myself a summertime smoothie as a study snack. I made a very simple pina colada tasting smoothie with 3 ingredients!

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This smoothie is simply:

  • About 1 cup frozen pineapple chunks
  • 6 oz. Trader Joe’s Mango Greek Yogurt
  • 1 cup of Unsweetened Almond Milk

All you have to do is throw the ingredients in a blender, blend til smooth, and enjoy!

Speaking of…check out all the amazing benefits of pineapple!

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Spring and summer are the perfect seasons to enjoy this deliciously healthy fruit. But remember: FRESH fruit, NEVER canned. Enjoy! 🙂

The Perfect Recovery Green Smoothie

Today was a great day. I went on a 6.13 mile run and then made the most perfect recovery green smoothie!photo

This smoothie was so delicious, creamy, yet drinkable. It was perfect. I don’t have much else to say about it other than it was perfect, so here’s what’s in it:

  • Almond milk, about 2/3 cup (I use unsweetened, Trader Joe’s)
  • Coconut milk, about 2/3 cup (I use unsweetened, Trader Joe’s)
  • Water, about 1 cup
  • Spinach, about a big handful
  • Frozen Mango chunks, 2 handfuls (Trader Joe’s)
  • Golden Ground Flaxseed, 1 heaping tablespoon
  • Chocolate Protein (100% whey or whatever you like to use; no artificial ingredients!) 1 scoop
  • Avocado, 1/2

Note: I did not measure anything when I made this, which probably added to its perfection. It just happened. I tried to estimate everything as best I could. Although, this batch did fill up my entire blender; so it makes a lot. I would say do 1/2 to 2/3 cups of almond milk AND coconut milk each, then add in the water.

I added about 1/2 cup water early on and another 1/2 cup at the end. I blended everything together (minus the last 1/2 cup of water and avocado–honestly, I almost forgot the avocado), THEN added in the avocado and a little bit more water. I think these measurements should still do you good. The mango makes this VERY thick and creamy, so don’t skimp on the milk and water–you need it! But I would advise you to start with less and you can always add more.

To make all this mumbo-jumbo easier, go with 2/3 cup EACH of almond and coconut milk (unsweetened preferably) and 1/2 cup water. If you need more liquid, add more water.

I really hope some of you try out this smoothie because it was so good! It’s packed with a ton of protein and two green superfoods-spinach and avocado! Everything in it is good tasting and good for you 🙂 just like a green smoothie should be! PLUS, smoothies are great for on-the-go! Blend, pour into a to-go bottle, and you are on your way with a delicious and nutritious meal in tow! Smoothies can also be served for breakfast, lunch, or a treat! Keep them in mind, they’re great 🙂