“Get Well” Smoothie

I’ve been feeling not so great the past two days. Summer colds = NOT FUN.

Stuffy Nose

Sore Throats

Humid Days

Those three things combined means that I have been craving something cold and creamy.

Peach Mango Smoothie 1

Let’s be real…. eating healthy is the LAST thing you want to think about when you’re feeling under the weather.


I know my body is needing some nutrients to help heal and repair. So I turned to my trusty Vitamix to whip up a creamy and delicious smoothie PACKED with greens. My greens of choice?


Spinach is my favorite way to add hidden nutrients and iron without altering the flavor integrity of the fruit. And the added mangos really make you feel like you are sitting on a tropical beach, when you might just be curled up under blankets on the couch.

Peach-Mango Smoothie 2

Peach-Mango Green Smoothie

Print this recipe!


  • 1 cup flax milk
  • 1/4 cup plain non-fat Greek yogurt
  • 1 scoop protein powder
    • I used Nature’s Way Vanilla = 120 calories + 15 g protein per serving
  • 3 large handfuls fresh spinach (56 g)
  • 2/3 cup frozen mango (100 g)
  • 1/2 cup frozen peaches (77g)


Layer ingredients in order listed in a high power blender. Blend until smoothie.

Enjoy with a straw in your favorite glass!

Nutrition: 286 calories – 44 g carbs – 4 g fat – 25 g protein

Banana Oat Muffins

I’m *finally* back with a recipe!  Banana Oat Muffins 1

Since Marshall and I have moved up north to the Davidson area [while our new house is being renovated], I’ve had to do a lot more meal planning and packing my lunches. There are days when I have to leave the house at 6 am, and don’t get home until 7:30 pm…. a very long day indeed.

I was pretty good at packing my lunches, but the one thing I always had trouble with was SNACKS!

I needed the snacks to be portable, room temperature stable, and {of course} tasty!

Banana Oat Muffins 2

These muffins fit the bill perfectly! I made an initial test batch, but I wasn’t happy with the result… (too dry). But after a little experimenting with the recipe and technique, a moist and delicious muffin was born.

At about 110 calories per muffin it is a very filling, fiber rich mid-morning or afternoon snack!

Banana Oat Muffins 3

Banana Oat Muffins

Print this recipe!

Yield: 18 muffins


  • 4 very ripe bananas
  • 3 eggs
  • 1/4 cup plain greek yogurt
  • 1/3 cup honey
  • 2 teaspoons vanilla extract
  • 2 cups rolled oats
  • 1/2 cup coconut flour
  • 1 scoop protein powder (preferably vanilla)
  • 1.5 teaspoons baking powder
  • 1/2 teaspoons baking soda


Preheat oven to 400 degrees F. Prepare a muffin tin with liners and spray liners lightly with coconut oil spray.

In a blender, place all ingredients, except for baking powder and baking soda, in the order listed. Blend until smooth.

Finally, add in the baking power and baking soda, and pulse batter an additional 2 – 4 times.

Pour batter into the prepared liners about 2/3 of the way full.

Bake for 9 – 11 minutes, or until a toothpick comes out {mostly} clean.

*Important* do not over bake!

Adapted from Toned and Fit

Nutrition per 1 muffin

  • 110 calories – 19 g carbs – 4 g protein – 2 g fat

Banana Oat Muffins 4