Tagged protein
Chocolate Pecan Pie Smoothie
Make this chocolate pecan pie smoothie even more decedent by topping it with whipped cream, chopped pecans and chocolate!
Ingredients:
1/2 cup pumpkin puree
1 cup almond milk
1 scoop vanilla protein powder
1/2 Maca Chocolate bar (chopped)
2 Tbsp pecans (chopped)
1/2 tsp cinnamon
1/4 tsp nutmeg
Optional: top with your fave whipped cream. I like this vegan coconut whipped cream!
Directions:
Blend all ingredients
Top with whipped cream, chopped pecans and chocolate
Pumpkin Smoothie
Once fall hits I’m all about pumpkin. All pumpkin everything! This pumpkin smoothie is perfect for cozying up on the sofa with a blanket and a good book.
Ingredients:
1/2 cup pumpkin puree
1 cup almond milk
1 scoop vanilla protein powder
2 tsp maca
1/2 tsp cinnamon
1/4 tsp vanilla
Granola (to taste; I used my fave homemade peanut butter granola)
Directions:
Blend all ingredients (except granola)
Top with granola
Bite-sized Protein Peanut Butter Cups
Do you want to add more greens into your family’s day? Do it with peanut butter cups. That’s right, peanut butter cups. This quick and easy dessert, made with Protein & Greens, is a family-friendly way to sneak 2 servings of greens into every bite-sized batch! As originally posted on MyVega.Com
Ingredients:
4 tbsp peanut butter (or your fave nut butter – I’ve made these the cashew and almond butter too)
1 1/2 cup vegan chocolate chips
1/2-1 tbsp coconut oil
1 scoop Vanilla Protein & Greens (or Vega Sport Performance Protein)
Optional: chopped peanuts (or your fave nut) and sea salt
Instructions:
Stir peanut butter, Protein & Greens and coconut oil with a spoon until smooth. Start with 1/2 tbsp coconut oil and add more if necessary. Set aside.
Temper chocolate – to temper chocolate, reserve one third of the chocolate chips. Melt remaining two thirds over a double boiler. Once melted, remove from heat and stir in remaining chocolate chips. Stir until fully melted and mixed. This will ensure an even consistency and that the chocolate sets.
Add a layer of chocolate to the bottom of 12 mini (6 regular) silicon cupcake liners. Drop a dollop of peanut butter mixture onto the chocolate to each and lightly spread. Coat with each with chocolate.
Optional: lightly sprinkle chopped peanuts and sea salt on each cup
Store in the freezer for at least 20 minutes or until ready to serve
Yield: 12 Servings (12 mini or 6 regular cups)
Prep Time: 10 minutes Total Time: 20 minutes (including freezer time)
Chocolate Maca Açai Smoothie Bowl
If you know me you know I love smoothie bowls, especially acai berry smoothie bowls. If you love them too then grab a seat and enjoy a large chocolate maca açai smoothie bowl as originally posted on MyVega.com.
Ingredients
Serves 2 (or one large bowl)
2 frozen açai berry pack, unsweetened (I used these)
1 cup frozen strawberries
1 tsp Vega Maca powder
1 tsp cacao powder
1 serving Vega One Chocolate
1/4 cup almond milk
Topping Options:
1/4 cup gluten-free granola (the crunchier the better)
1 tsp cacao nibs
1 tsp shredded coconut
1-2 tsp hemp hearts
Sprinkle of cacao powder
Fresh, sliced strawberries and/or banana slices
Directions
Blend all smoothie ingredients
Scrape blender as required
Add more liquid if required. You want this extra thick so if you do add the more liquid so it slowly and sparingly
Add smoothie ingredients to a chilled bowl
Top with as many optional toppings as you like.
Sweet Potato Smoothie
You, my friend, are as sweet as pie and you deserve a smoothie just as sweet as you. As originally posted on MyVega.com this is one of my Fall faves that’s naturally sweet, just like you!
Ingredients
1 cup sweet potato (cooked, peeled and chilled)
1 cup cold almond milk
¼ cup gluten-free oats
2 Tbsp almond butter
1 serving Vega One Nutritional Shake Natural
½ tsp vanilla
½ tsp cinnamon
¼ tsp nutmeg
Directions
Blend
Optional: top with your fave whipped cream and chopped nuts
3 Reasons to Eat More Berries
A have a gut feeling, a gut reaction, you’ve got guts, I’ve got butterflies in my stomach. We use the stomach as a guide for so many aspects of our lives and it’s no wonder why. Proper digestion and absorption are key for optimal health so of course we put emphasis on the belly. Enjoying nutrient-dense, whole, plant-based foods is a healthy way to support digestive system function.
Berries stand out from the crowd when looking for foods to benefit digestion because they are rich in vitamins, minerals, antioxidants and fiber – all key for healthy digestive system function. Here are our top three reasons to go with your gut and eat more berries.
Vitamins and Minerals
Berries are rich in many vitamins and minerals, including vitamin C. Vitamin C can help with the absorption of important nutrients including protein and plant-based iron. You can up your vitamin C intake at breakfast with strawberries, which contain nearly 100mg vitamin C per cup, found in this strawberry milkshake smoothie.
Antioxidants
One of the best sources of antioxidant vitamin A is blueberries and goji berries. Vitamin A can help keep your digestive system functioning by playing a role in maintaining the integrity of mucosal tissue that makes up your GI tract. Add goji berries to your salad or blend blueberries into your next smoothie.
Fiber
Fiber plays a role in efficient and effective digestion by aiding in eliminating toxins from your body. Ladies, if you’re looking to reach your 25g of fiber a day just add more berries, such as raspberries, with 8g fiber per cup. Try a berry packed bowl like this berry protein bowl.
Berry Picking
I buy seasonal berries, such as blueberries and blackberries, in bulk at my local farmer’s market and store what I don’t have the opportunity to enjoy in the freezer so that I have fruit all winter long. If berries aren’t in season for you buying frozen, organic berries is a great option for smoothies, desserts and adding to overnight oats.
Adapted from article originally posted on MyVega.com.
Recover Faster with Proper Nutrition
Recently I had the opportunity to write an article for Alive Magazine. On one of my favorite topics – post-workout fuel! Often forgotten after a crazy workout refueling with the right nutrients at the right time is just as important as the workout itself! Here’s the full article, as originally posted on Alive.com (and published in the July 2014 issue):
Choosing the right nutrient dense foods post workout can help all athletes (whatever their sport) improve their performance by helping accelerate recovery. Those who are able to recover faster can train again sooner. And those who are able to train more frequently have more opportunity to improve their performance.
Mechanics of muscle glycogen replenishment
Efficient recovery following high levels of exercise intensity requires refuelling post workout. During your workout your main source of energy comes from carbohydrates—either as stored glycogen or consumed glucose.
Without adequate intake of necessary carbohydrates between bouts of exercise, your body will draw on stored fuel to keep you going, converting glycogen (stored sugar in the muscles and liver) to glucose. It’s important to replenish glycogen stores post workout so you’re ready for your next round of activity.
Speed up muscle glycogen replenishment
Research has shown that consuming a three-to-one or four-to-one ratio of carbohydrates-to-protein immediately after exercise is the most effective combination of macronutrients to support glycogen replenishment. This combination is most effective when consumed within 30 minutes after your workout.
You’ll want to choose simple, easy to digest carbohydrates for most efficient absorption. Fruit such as grapefruit, bananas, dates, or melons are ideal. Add some easy to digest protein to help with the uptake of glucose into your muscle cells—and start the process of muscle tissue repair and protein synthesis.
A higher protein meal can be consumed later, about 45 to 90 minutes post workout.
Foods for optimum recovery
Consuming the right foods at the right time is key to promoting greater recovery following exercise. It doesn’t need to be complicated, though. Here are a few ideas you can try.
Fresh juice
Planning to stop by the juice bar after your workout? Enjoy a fresh-pressed juice with a handful of nuts (such as walnuts, almonds, or selenium-rich Brazil nuts) for a perfect post-workout option.
Smoothie
Not into juice? Have a smoothie. Try combining 1 Tbsp (15 mL) almond butter with 1 cup (250 mL) frozen fruit, such as pineapple and strawberries; 1 cup (250 mL) almond milk; and ice. Add 1 cup (250 mL) spinach or kale for an added nutrient boost.
Pineapple makes a good addition because it’s a source of enzymes, specifically bromelain, which aids in the breakdown of protein, further supporting efficient glycogen replenishment.
Want something even easier?
Try a small banana with a handful of nuts.
Oh Canada! Smoothie Bowl
Celebrate Canada with this refreshing red & white Canada Day smoothie bowl! If you don’t have time to enjoy a smoothie bowl turn this into a smoothie by adding more liquid. As originally posted on MyVega.com
White Layer Ingredients
1 frozen banana
1/8 cup coconut milk
Shredded coconut
Red Layer Ingredients
1/2 cup frozen raspberries
1/2 cup frozen cherries
1/4 cup coconut milk
1 scoop Vega Protein SmoothieViva Vanilla (or Vega Sport Performance Protein Vanilla)
Topping Options
2 Tbsp gluten-free granola
1-2 tsp hemp seeds
2 tsp goji berries, soaked
1 tsp shredded coconut
Fresh raspberries or cherries and banana slices
Directions
Blend all smoothie ingredients
Scrape blender as required
Add more liquid if required
You want this extra thick so if you do add the more liquid so it slowly and sparingly
Add smoothie ingredients to a chilled bowl
Top with your favorite toppings above (I’ll often use all of them)
Vanilla Protein Fruit Dip
This is one of my fave afternoon protein packed snacks! It can also be enjoyed for breakfast or any meal. You make the rules! Salad for breakfast & vanilla protein dip for dinner? Sure – why not?
Ingredients
1 cup unflavored non-dairy yogurt (such as almond or coconut)
2 Tbsp almond butter
1/2 to 1 scoop Vanilla Vega Sport Performance Protein
Sprinkle of cinnamon (to taste)
Directions
Combine all ingredients in a bowl
Stir until well mixed
Serve with fruit, such as apple slices or frozen berries
As originally posted on MyVega.com
Chocolate Chia Pudding
This chocolate chia pudding makes a delicious dessert, snack or even breakfast. Top with fresh or frozen berries and your favorite nuts for added flavor.
Ingredients
1 scoop Choc-A-Lot Protein Smoothie
1 tbsp cocoa powder
1/4 tsp vanilla
2 tbsp chia seeds
1/2 cup of unsweetened almond milk (option: unsweetened chocolate almond milk)
Optional Toppings
1/4 cup fresh or frozen berries 10 chopped nuts (my faves are almonds, Brazil nuts & walnuts)
Directions
Mix Vega Choc-A-Lot Protein Smoothie, cacao, vanilla and chia seeds in a bowl
Stir until combined and store (covered) in the refrigerator for at least 20 min (can be left to set overnight)
Top with berries and nuts
Enjoy!
Store extra pudding in an air tight container in the refrigerator (without topping) for up to 3 days
As originally posted on MyVega.com
Mainly Bridgette 