Low Fat (Yes! Low Fat) Peanut Butter Smoothie

Peanut butter is addictive. I have a hard time keeping a jar in the house for more than 2 weeks because I'll steal a spoonful whenever the mood strikes me - and with peanut butter, the mood strikes often.

While peanut butter has good protein, healthy fats, and is generally good for you in moderation, the line has to be drawn that peanut butter cannot be eaten every day . . .or can it?

During a recent grocery shopping trip, I was browsing the natural nut butters when a woman and her child came into the aisle and took a spot next to me, looking at the nut butters and spreads. She took something off the shelf, looked at its packaging for a second, turned to me and asked if I had even tried this. I looked at what she was holding and I had never seen it before - powered peanut butter.

She said that a friend told her this stuff was great to mix into plain Greek yogurt and then put in the freezer; she said it turned out like peanut butter ice cream!

I told her I've never heard of it, but that little trick sounded great. I took a jar of my own, inspected the label, and what a surprise - it was. . .low in fat! Peanut butter - low fat?!? Jackpot.

 

Into my cart it went.

While I haven't tried the Greek yogurt "ice cream" invention yet, I've developed a little smoothie treat!

Low Fat Peanut Butter Smoothie

You'll need:

1 banana, chopped, frozen

2 ice cubes

1/4 - 1/3 c plain Greek yogurt

2 T powered peanut butter

1 - 2 T honey

1 T chia seeds

1 C unsweetened vanilla almond milk

To make:

1. Place ice cubes and frozen banana in blender

2. Next, add Greek yogurt, honey, powdered peanut butter, and chia seeds

3. Last, add vanilla almond milk

4. Blend on crush ice setting first for about 45 seconds, then liquefy for another 45seconds.

5. Pour into large glass and enjoy!

This smoothie turned out thick, slightly sweet, and with a peanutty flavor! You'll satisfy your peanut butter craving with (like the jar says) 85% less fat!



What's your favorite thing to make with peanut butter? Have you ever been randomly introduced to a product that you absolutely love?

Subtly Sweet High Protein 'Milk Shake'

Since I've been trying my best to keep up with training for the Buffalo Half Marathon, I've been experimenting with my diet to help increase energy, build and maintain lean muscle, and most importantly, stay full and satisfied with healthy meals throughout the day.

I've found that with an increase in miles run comes an increase in appetite. After I run, later during day, I get ravenous . . . I want to eat everything I can get my hands on. And, having a sweet tooth, I tend to reach more for the 'naughty snacks'. I never really learned how to fuel my body while training at a pace of at least 15 miles per week, but I think I'm beginning to get a hint of what to do.

I'm learning it's best to eat a good portion of carbohydrates for lunch (anywhere from 12 - 1:30 p.m.) if I plan on running after work (around 6:30 p.m.). On a day where I'm doing a core workout or weight training, I've found it great to snack on some plain Greek yogurt with fruits mixed in (I prefer pineapple and peaches). Although, I've yet to figure out what/if to eat before I run in the morning on weekends. I like to workout on an empty stomach because it saves me from cramps and also, on the weekends, I prefer to workout not too much after I wake up and have a cup of coffee. It gives me the rest of the day to do fun weekend stuff!

One thing I do know is, this new little ditty will be a regular part of my weekend routine after I knock out a good long run. This recipe is not vegan, it's vegetarian . . .and that's alright with me. 

High Protein 'Milk Shake'

You'll need:

1 frozen banana (chopped, then frozen)

1/2 golden delicious apple (chopped, then frozen)

6oz. Plain Greek yogurt

1 hand full of fresh baby spinach

3/4 C plain, unsweetened almond milk

1 T Chia seeds

To make:

1. Place frozen banana and apple into blender; then spinach.

2. Next, add the chia seeds

3. Last, add yogurt and almond milk.

4. Blend on "Crush Ice" setting to work through frozen parts on bottom. Once the blender has grabbed everything and the mixture is mixing through, change to "Liquefy" and let blender mix for about 1 minute. You want to be sure this drink is smooth and mixed well.

This produces a lot of "milk shake", so be sure you have a large glass ready to go (I used a lovely 6'' beer mug my sister gave me for Christmas).
 

This drink is thick and creamy like a milk shake. It is sweet, but not overpoweringly so. It kept me feeling full for about 3.5-4 hours (which is pretty good for a smoothie!)

By using plain Greek yogurt, you're saving yourself a lot of unneeded sugar that's found in the flavored Greek yogurts (plain=7g, flavored=14-16g), and you've got enough natural sugars from the fruits to give it a nice sweet finish.

Do you like yogurts in your smoothies? What do you eat to help you get through your workouts with a high energy level?

Slime-green Halloween smoothie

Happy Halloween!

It's my favorite holiday and, honestly, I'm kind of bummed it had to fall on a Monday this year. Although, this weekend, we did have some Halloween fun.

 



Jon went as a tree (complete with leaves, birds, racoons, and a nest)

 I went as Sacajawea (minus the baby)

We had a good time with friends, played some games, had some drinks, ate some Halloween-themed cupcakes, and got home too late :)

The festivities will continue tonight with (maybe) a local ghost story walk, carving some spooky pumpkins, and definitely some of Southern Tier Brewing Company's Pumpking beer (review to come)!

 In honor of the holiday, I'm going to share a terrifying treat. It looks scary, but it's actually very tasty (and healthy!)

Slime-Green Halloween Green Monster 

You'll need:

1 cup almond milk

1 banana

2 pineapple rings

1 cup fresh baby spinach

1 t chia seeds (optional)

3 ice cubes

To make:

1. Peel banana, split in half, and put in blender

2. Add ice

3. Put in remaining ingredients

4. Blend first using the Crush ice setting until all ice is chopped

5. Blend on liquefy until ingredients are smooth and well blended

 The result is a slime-green colored smoothie that's frothy, sweet, and full of nutrition.

What are your Halloween plans? Do you have a favorite Halloween food? 

5 mile smoothie

I've been toying with the idea of running in my city's Turkey Trot this Thanksgiving. Buffalo's turkey trot the oldest known turkey trot footrace, dating back to 1896.

 Last year was the 115th annual race and it brought about 11,000 racers. Most people go to run the 5 mile course with just a low time score in mind, but some people have really gone all out and had a lot of fun with it.

 I've never raced before, but I think it would be a fun challenge. I have until Oct. 31st to make a decision.
As I think about signing up for this race, I've been pushing myself on my runs with the idea of training for 5 miles (in the Buffalo November weather) in under 45 minutes. I can currently do a 4 mile run (indoors, on a treadmill) in roughly 36 minutes -  I know I can do better than that! Bring on the miles!

One of the things that helps me get through my runs is the post-run smoothie I've concocted.
It's sweet, hearty, and definitely satisfying after a good run.

 5 mile smoothie
You'll need:
1 cup unsweetened vanilla almond milk (or any non-dairy milk of your choice)
1 somewhat ripened banana
3 ice cubes (not shown in picture above)
3 T rolled oats
1T carob powder
1T cinnamon
1t chia seeds

To make:
1. Peel banana, break in half, put in blender
2. Add the oats, carob, cinnamon, and chia
3. Add the almond milk and ice cubes
4. Blend on the CRUSH ICE setting until the ice is completely broken up
5. Switch to the LIQUEFY setting until all oats are blended and the texture looks thick and smooth

The result is a sweet, hearty, guilt-free recovery shake that provides you with some good carbs and keeps you feeling full.

Pumpkin Spice Smoothie

The best part of a morning workout is getting to come home and drink a smoothie. Most always, this is how I conclude an a.m. trip to the gym.

My smoothies are usually some variation of a green monster, but this fall, I've become slightly obsessed with decided to experiment with pumpkin.

I messed around with a few different ways to make this smoothie, but I think I nailed it this morning.

People seem  to go pumpkin-flavor crazy once October rolls around, and then after Thanksgiving, they're done with it. They move on. C'est fini.

 This makes me sad. Why can't pumpkin be enjoyed year round? Most coffee shops don't even carry the flavor once December hits. Pumpkin is packed with vitamins and keeps you feeling full. I say viva la pumpkin!

Pumpkin Spice Smoothie

Ingredients:
4 ice cubes
1 yellow (not over-ripe) banana
1 cup unsweetened vanilla almond milk
1/2 cup canned pumpkin
1 T cinammon
1 T pumpkin pie spice
(optional add-ins: brown sugar, chia seeds, vanilla extract)

To make:
1. Put all ingredients in blender
2. Use "crush ice" setting for about 45 seconds to...well...crush the ice
3. Use the "liquefy" setting for another 45 seconds until it looks thoroughly blended

The result is a healthy, thick, smooth, not overly sweet pumpkin spice smoothie!

Do you drink/eat/make pumpkin-flavored items after the pumpkin is out of season? What is your favorite pumpkin item?