Sweet Potato Mac & Cheese

IMG_8624

Who doesn’t love a good sweet potato? Well, my husband doesn’t. My dad doesn’t. My daughter doesn’t quite love them. But other than those three, I imagine everyone else in the world feels the same steadfast devotion to the sweet potato that I feel.

My go-to lunch since I graduated college has been a shrink-wrapped sweet potato, zapped in the microwave for 7 minutes, ready to eat. This is a healthy and clean meal, but as a teacher, I frequently do not have the time to waste 7 minutes microwaving my lunch.  Besides, no one person in a faculty room should commandeer any one appliance for that long.  Because I haven’t been getting my sweet potato fix at lunch time as frequently, I’ve tried to incorporate sweets into our dinner menu a few times a month.  I’ve fallen in love with Eat Yourself Skinny’s Turkey and Sweet Potato Hash and often add sweet potatoes to the mix when I roast veggies. But that wasn’t enough.

IMG_8608

I wanted a way to show my daughter that she actually loves sweet potatoes.  That’s when I came across a sweet potato mac & cheese recipe that enticed me.  It wasn’t as clean and healthful or as easy (too many pans!) as I liked, so I adapted it and came up with a recipe my family–and yours–will love! Plus, you can rest assured knowing the orange coloring in this cheese dish comes from a sweet potato and not from food coloring.  This pairs perfectly with a small salad and my turkey meatloaf muffins. 🙂

INGREDIENTS

  • 1 box whole grain or brown rice elbow macaroni
  • 1 large sweet potato
  • 2 cups milk of choice (I used unsweetened almond milk)
  • 2 tbsp whole wheat flour
  • 1 1/2 cups shredded Colby Jack cheese (or cheese of your choice) +1/4 cup to top
  • 2 cloves garlic, minced
  • 1/2 cup frozen peas, slightly thawed
  1. *Preheat oven to 350º and spray a deep baking dish with nonstick coconut spray.
  2. Prepare macaroni per package instructions.  Drain and set aside in the baking dish.
  3. Remove the skin from the sweet potato, stick with a fork in various places, and add to a pot of boiling water.  Boil for 8-10 minutes, until very tender.
  4. Drain the water from the sweet potato pot and remove the sweet potato.  Cut into large chunks and return to pot.  Add one cup of milk, flour, half the cheese, and the garlic and simmer on low-medium heat.  Continue to the add the rest of the milk and cheese until the mixture mostly liquefies.
  5. Blend contents with an immersion blender or transfer to a blender and combine into a sauce.
  6. Pour over the pasta, add in the peas, and stir to combine.
  7. If baking and serving immediately, top with a sprinkle of cheese and place in the oven for 7-10 minutes, or until cheese melts.  Enjoy!

IMG_8609

*If you are not serving immediately and prepping ahead, skip the baking until the night you plan to eat this. You may need to increase baking time to ensure dish is heated through. 

Enjoy this ooey, gooey, hearty dish!  I love reheating this and placing it in a thermos for my kids to have as a school lunch.  Add a protein–like a cup of Greek yogurt–and a sliced apple, and you have a pretty complete lunch!

Please let me know below if you try this recipe.  This recipe is also featured in my Clean Eating with Kids menu.  If you’d like the full menu–recipes and shopping list included!–please leave your email below and subscribe!  Thanks!

Advertisements

Turkey Meatloaf Muffins

IMG_8628

I am going to skip the commentary and get right to the recipe!  These are kid-approved, easy to make, and perfect for someone who meal preps as they can be made ahead and reheated with ease.  Plus, they are perfectly portioned and do not need any condiments!  My kids love these for dinner and they make a perfect school lunch as well!

Turkey Meatloaf Muffins

  • Servings: 6-12
  • Difficulty: easy
  • Print

A quick and kid-friendly take on a childhood favorite!

Ingredients

  • 1 lb lean ground turkey
  • 1/2 shredded zucchini (with the water dampened out with a paper towel)
  • 1/2 cup salsa of choice (I used Newman’s Own Mango Salsa and reserved the rest of the jar for Crockpot Salsa Chicken)
  • 1 cup breadcrumbs (I make my own out of Ezekiel bread that I blitzed in my Nutribullet)
  • 1/2 sweet onion chopped small
  • garlic powder, onion powder, and chili powder (all to taste)
  • one egg

Directions

  1. Preheat oven to 400 degrees. Grease a muffin tin with nonstick coconut oil spray.
  2. Combine all ingredients and divide evenly among 12-count muffin tin.
  3. Bake for 20-25 minutes, though cooking time varies.  Monitor closely.
  4. Allow to cool for 2-3 minutes before attempting to remove from tin.  You can serve immediately or store in an air-tight container in the fridge until you are ready to serve.

What do you think?  Let me know below!  This recipe is featured in my Clean Eating with Kids Week.  Want the full menu?  Submit your info below and I will email you the newsletter.

Thursday Thoughts: find an extra hour

Never give up on a dream because of the time it will take to accomplish it. The time will pass anyway. ~Earl Nightingale

IMG_6703

True story. We are all given the same 24 hours in a day. We all have commitments and responsibilities and family that take up much of our time. I know this first hand! I am a mom of 3–5-years old, 3-years old, and 5 months old–I am a full time high school teacher, and I am an online healthy lifestyle coach. I am also a wife and a daughter and a sister and a friend and a neighbor, much like all of you.  I’ve written before about the fact that we each wear different hats. We each play various roles. We each juggle so much in a 24-hour period. On top of that, life has seasons. Sometimes one commitment out weighs all the others or one project requires more of you than it did a week ago. This doesn’t mean we don’t have balance.

I believe balance is achievable when we are aware of the constraints on our time, make our priorities clear, and go easy on ourselves. You can be balanced and spend less time with your kids today than you did yesterday because work required more of your time. You can be balanced and still have a load of laundry that you didn’t get to today. Balance is a state of mind, not a completed to-do list.

Here are my top 7 tips for feeling balanced, a feeling that I believe it relies on finding a hidden hour in your day.

  1. Prioritize your to-do list. This takes for granted that you actually have a to-do list. If you don’t, make that step 1a. I follow Chalene Johnson’s advice and spend a few minutes each morning and again each night having a brain dump: I make a to-do list for all of the elements of my life: family, school, coaching, household. I list everything, from buying birthday presents to following up with a prospect to grading a set of quizzes to filling out a permission slip for my daughter’s class trip. Everything I can think of! I then go into each category and star my top one or two to-dos and make these must dos. I strive each day to achieve these musts. If and when time allows, I’ll do more. If it doesn’t, I still feel a sense of peace–a sense of balance–because I met my priorities. We moms feel like we can do everything, but we can’t! These lists help us see that, and also lead to my second tip.
  2. Delegate responsibility. You are not Superwoman. And, here’s a little secret: you don’t have to be! Speak up and delegate. My mom always said men are not mind readers. Neither are kids. Don’t expect people in your life to help or to do what you believe they should do. Speak up and tell them. My kids help me meal prep and cook. I’ll tell my husband to pack school lunches while I clean up from dinner. No household chore should belong to just Mom anymore. On the flip side, I also help with the chores more often completed by the man of the house: yard work and taking out the trash and such. I am healthy and capable and know that if I have two minutes to bring the recycling to the curb, I’ve also given my husband two minutes to add to his found hour. Life is cyclical; you give what you get. And you will be surprised at just how much your kids enjoy doing chores when they seem fun. My kids would run around the house for an hour with a sweater sock on their hand dusting just because they think it is silly.  I also allow them to help me cut up fruit–bananas and berries–for lunches and smoothies and to portion all of our veggie and fruit snacks for the week.  These responsibilities give me some extra minutes and also make my kids more likely to get in the habits of cleaning and eating well.
  3. Wake up early! This is an unpopular one and the tip that receives the most push back.  Talk to most of the women in my coaching network, though, and you will find the shared value in this.  I love having a little quiet to myself in the morning.  I feel most well and calm and patient and, believe it or not, awake! when I wake up early, workout, and shower before my kids and husband stir from bed.  There is something about the solace in a dark-living room workout and the the sense of accomplishment that just make my day better.  I love running my fitness challenge groups because so many of the challengers also enjoy early-morning workouts.  Many of us are moms or teachers and hold one another accountable to this morning ritual. Yesterday, I overslept my alarm and felt more sluggish and tired as the day wore on.  I don’t workout early every day, though. Some mornings, like this one, I wake up early to make dinner to do laundry and just be me, in my own head and at my own pace.  Because I had our meatloaf muffins baked this morning, I was able to do my PiYo after school and still have dinner ready as soon as I picked up my kids. We even made it to the park for a dinner picnic and got water ice at Rita’s because I found the hidden hour this morning to make dinner.  Time with my kids trumps the extra half hour of sleep, at least to me.
  4. Meal plan and prep.  I have written extensively about these, and will continue to do so! I don’t know where this practice had been all my adult life.  Yes, Saturday evening I spend about a half hour meticulously planning our dinner menu and sketching out lunches, but I do so on the couch next to my husband while he reads James Patterson.  And on Sundays, I spend hours in the kitchen baking protein bars and prepping overnight oats and making various dinners, but my kids are involved and my husband preps his own lunches and I save so much time during the weeknights that I don’t regret it one bit!  Check out some of my other blog posts or join one of my monthly 5-day clean eating and meal prep groups to see how this practice can transform your life!
  5. Create a cleaning and laundry schedule.  Will someone hold me to this?  Yes, I do general straightening of the house every day multiple times a day (I repeat, I have 3 kids 5 and under. And two dogs!), but I do not clean from top to bottom every day.  I would never speak to my husband or read a story to my kids if I did!  Instead, I’ve created a cleaning schedule with particular deep cleaning or laundry that is done on a particular day of the week. I should publish this somewhere, though, for a little more accountability.  Of all my tips, I find this one the most difficult to stick to.  Maybe now that I have shared it with all of you I will make it happen!
  6. The up&down rule.  This is good for anyone in a multi-story home.  If I have to go upstairs for any reason, I bring something with me that must go upstairs: my daughter’s hairbrush that is some how on the kitchen table, my son’s blanket for bedtime, the clean laundry.  I also make it my mission to bring something down when I return, like the bathroom garbage that can get tossed or a basket of dirty clothes.  My multitasking my household travels, I eliminate time wasted later on.  No, my house is not spotless and tidy.  Far from it.  But I am working on this and tip #5 as ways of getting closer to that.
  7. Break your rigid rules once in a while! Go easy on yourself. Sleep in when your body needs to. Skip today’s scheduled load of laundry because your kids ask to go for an extra walk around the neighborhood.  Read the extra story at bedtime knowing lunches have been prepped since Sunday anyway.  Live a little and embrace that flexibility.  Those stolen moments are the ones we really want to find, anyway! You do this, and you will have balance–even if your house is a little untidy and the laundry basket is a little fuller than you originally intended.

I’d love to share more!  Leave your email below and subscribe to stay up to date on my tips and recipes. And if a fitness challenge group or clean eating group sounds like something you may be interested in, let me know as well.  No obligations! 🙂

Almond Chocolate Chip Cookie Dough Clean Protein Bars

image.jpeg

Obviously, my goal was to come up with the longest name possible for these bars. Mission accomplished!

But I digress. These are delicious. These are easy. These are loved by my entire family. Yep, husband, kid, toddler, and my mom all approved. These are chewy and filling and full of protein. Plus, I know every ingredient since, well, I made them.

image

I’ve recently discovered–and become obsessed with–Luna bars. As a woman attempting to blend eating clean and following the 21 Day Fix nutrition plan and nursing/pumping for a five month old, I’ve had to find ways to consume healthy fats and complex carbs throughout my day. Enter the Luna bar and various nuts and seeds and avocado in my ShakeO, salads, and overnight oats. I keep one or two Luna bars in my bag at all times, though, so if hunger strikes and I’ve gone through all my snacks, I know I have something healthy and full of real food to nosh on. Two flavors are my faves: chocolate covered almond and chocolate chip cookie dough. Delicious, dessert-like, and perfect for my macros and hunger pangs.

This weekend, I began prepping for an upcoming clean eating group, Clean Eating with Kids. I have almost 40 participants already and want to make sure this 5-day push is helpful, healthful, and happy for all involved. My goal for the group is to educate moms–stay-at-home, working, single, etc–in the ease of clean eating and in the basic ins and outs of an 80/20 lifestyle. I will share a clean menu for all meals of the day, I will provide meal planning and prep tips and strategies, and I will provide motivation and accountability for the participants who wish to “cook along.” Most importantly, though, I want to free these moms, to help them gain more confidence in letting their kids get involved in the choices and cooling that take place in the kitchen. My experience is that the more my kids are involved in creating meals or snacks, the more likely they are to eat these foods. I was going over some of my menu ideas for the clean eating group with my 5 year old daughter and 3 year old son and told them I was considering making our own protein bars. “Yes!” Kayden exclaimed. “Let’s do that now!” So, with no forethought and no new ingredients, we set out to plan our own recipe. The kids checked the cupboards and I read through a few recipes I’ve pinned for granola bars and protein bars and energy bites and, with my two Luna fave flavors in mind, this is what we came up with!

image

Our recipe can be gluten free, but we did use peanut butter. You can easily substitute another nut butter if there is a peanut allergy. You can even leave out the almonds and/or add in something else–like shakes coconut or dried cranberries or chopped walnuts or whatever!

Almond Chocolate Cookie Dough Protein Bars

  • Difficulty: easy
  • Print

Filling and yummy and gluten free if needed!

Ingredients

  • 2 cups rolled oats, roasted (certified gluten free if you need)
  • 1 cup all-natural peanut butter
  • 1/2 cup honey
  • 1/2 cup all-natural apple sauce
  • 1 scoop vanilla protein powder (I used Shakeology)
  • 1 scoop chocolate protein powder (I used Shakeology)
  • 2 tbsp chia seeds
  • 1/4 cup dark chocolate chips (I used Enjoy Life dairy, soy, and gluten free morsels and chopped them roughly)
  • 1/4 cup slivered almonds (I also chopped these roughly)

Directions

  1. Preheat your oven to 350 degrees. Spray a cookie sheet with nonstick coconut oil spray and sprinkle the oats on top. Roast in the oven for 15 minutes. (This brings out the flavor and texture of the oats!).
  2. Let the oats cool, then combine all the ingredients, folding in the chocolate chips and almonds last. Your dough may become thick. We mixed a little by hand.
  3. Regrease your cookie sheet and shape the dough about 1/4 inch thick. It may not fill the whole sheet. A half sheet may work perfectly!
  4. Bake for 22-25 minutes. Allow to cool for 3 or so minutes before cutting into bars.
  5. Store in an air-tight container. Enjoy within 5 days.

image

Let me me know how they turn out. If you tweak the recipe at all, I’d love to hear that as well!

Want to try Shakeology to make this recipe? You can purchase it here or fill in the “contact me” below and I can send you a sample! 🙂





 

A Letter to my Middle Child

My Dearest Paxton:

image

I grew up in a “rich man’s family,” as it’s called: one daughter and one son. I am older than my brother, Uncle Patchy, by four years and enjoyed the privileges of being the first born and of being female. I set the tone for teachers’ expectations of Wrede family kids. I could play Mommy to my brother and get away with–if only in my mind–telling him what to do or telling on him to Nanny and Poppop. I set the play date schedule and extracurricular/athletic activity interests of the family. I felt great power. Uncle Patchy also felt his own sense of power. He could play the “little brother card” and tell Nanny and Poppop I was picking on him. He could often experience freedoms–later curfews or less questioning of his whereabouts–because I had already negotiated our parents through it all. In my opinion, he could get away with a lot more because he was the “baby.” Plus, he had his four years of high school with his sister away at college and was able to take all the attention he wanted. We each felt the benefits of our genealogy.

You, my blonde and silly and wise and emotional middle man, don’t get those automatic rights of passage. Kayden is the oldest, the boss, and the only girl. She will leave the first impression on teachers and micromanage your play and get the first choice for many things. Kellen is the baby, the coddled one, the one who will probably experience few rules and restraints. You are supposed to be the proverbial Middle Child: the neglected one, the mischievous one, the bad egg.

I am here to tell you that you are not. You are our light, our core.

image

When you grow up, you may or may not remember the summer Mommy was pregnant with Kellen. You may or may not recall the stress of his CCAM diagnosis and the weight of his surgery. I know I’ll remember it all. What I will truly reflect on, though, even years from now, is how you guided me through the emotions and baggage and worry without even realizing it. At 2 1/2 years old, your intuition took over. You frequently walked over and took my hand as I stood at the sink, mulling over the doctor’s latest information. You cuddled up to me on the couch, silently and still fixated on an episode of Odd Squad, when you heard my breathing get heavy or noticed a tissue in my hand. You made me laugh with a silly facial expression or a knock knock joke of your own creation (Knock knock. Who’s there? Joseph. Joseph who? I love cereal!) when I would get lost in my own thoughts again. You made me present, brought me back to reality.

You smiled. Always. Every day. Without reservation. That smile mended the broken heart I was fighting against. You saved me. Throughout that entire process, I could count on you to keep me afloat. That is a hefty burden to put on a toddler, so know it was not something I expected of you nor demanded of you. But you gave selflessly–whether consciously or subconsciously.

Your sister is remarkable. She is brilliant and capable and athletic and beautiful and I love her more than words. But she spent this summer out of her normal school routine. Take Sissy out of her routine and you create a powder keg. Kayden needs time and space to be creative, but she needs to know that time and space exists in a predictable, scheduled way. A summer of countless doctor’s appointments and play dates and shore trips and a Disney vacation and pool visits and you name it left her feeling overwhelmed and unsure of when her next opportunity to play school would come. This overwhelmed her and drained me. We–maybe it is the cliche emotional makeup of females–felt stress in the summer’s randomness and the unknown. You embraced it.

You live optimistically. You love life’s variety. Yes, you have tantrums and breakdowns. You are a preschooler; those are unavoidable. Your sadness arises from some physiological need not being met: you are hungry, you are tired, you are hurt, either physically or emotionally. You feel and take offense, but you care and give. You are the most genuine soul I’ve ever known. Daddy and I may joke to you that you wear your heart on your sleeve, but be assured that is a trait you possess that we will never truly take lightly nor will we take it for granted. We understand that this capacity to feel will make life heavy at times, and we will be here to guide you or hold your hand or smile in your direction.

We also know this means, conversely, that you will celebrate every small win and every tiny joy. I made you a frozen English muffin for breakfast the other morning when we were rushing out the door and you told me I was the best mommy ever. Whenever Daddy makes your favorite shrimp for dinner, you remind him after every bite that it is “mmm, MMM! Delicious!”. You often ask your babysitter for an extra snack to bring home to Kayden when she is at school and you thank her with real, grateful hugs when she relents. You cheerfully yell the name of anyone who comes to visit and praise the dogs when they come in from doing their business. If you feel it, we know it–the good and the bad. And when we feel it, and you sense it and act in a way that makes our feelings valid and supported. Kayden is intuitive, too, in that she thinks situations through and has this endless desire to know all aspects of a situation, even aspects beyond her years. You have an endless capacity to feel alongside a person, to climb into another’s heart. I cannot wait to see how this ability of yours evolves as you mature and grow and engage with more and more of life’s “stuff,” and though I know this will be difficult to navigate at times, I pray you remain genuine through it all. Never be too proud of your emotions, happy or sad. Feel them. Live by example. Don’t worry about the world’s definition of being tough or being a man or being soft. You are all of the above at once. How special is that?

image

This past Sunday night, the only beings who slept for more than a handful of hours uninterrupted were our two dogs. Your baby brother had a bad cold and a fever from teething and was up nearly every hour. Your sister had a cough and a tummy ache and the nerves of her first standardized test (in kindergarten! More of my feelings on this at another time!) keeping her awake from 12-2 am. Daddy and I were up and about for hours changing sheets from baby spit up and Kayden’s night sweats and calming nerves and cries when, at some point in the melee, we heard you walking around your room. When I peeked in and found you reaching for a shirt in your closet, I asked what you were up to. “I’m getting dressed,” you stated with the matter-of-factness of a man 20 times your age. “You know, for school. Sissy’s not in here so it must be morning.” Bless your heart. Bless your “let me be of little nuisance” mentality. Bless your intuition that taking care of yourself in that moment–even though it was hours before you needed to and something we would never ask of a now 3 year old–would just help. Daddy got you back to bed and I snuck in an kissed you after Kellen finally settled and you know what we both said as we closed your door, 45 minutes apart? Thank you.

That very same morning, but when we actually needed to be awake and getting ready for school, I skipped my morning workout, hit snooze nearly a dozen times, and took a groggy, rushed shower at the latest possible time. When I turned off the water, I was startled into a smile, surprised to hear you singing in your room. You had been awake during the night shift with the rest of us and sleep is so very essential to you. Yet here you were, sitting on your bed singing, “it’s morning! Good morning! It’s morning!” in a tune I didn’t recognize and in a voice so full of vigor and sweetness.image You did it again: turned my mood in a way only you can.

When the dust of the morning settled and everyone had shoveled down some sort of breakfast and was dressed and combed and jacketed to get the heck out to school, Daddy scruffed your fluffy blonde hair and said, “Bud, you get us through.” You really do.

You are not the middle child. You are the center, the heartbeat. You are the rock that grounds us all. Don’t ever forget that. I know I won’t.

Friday Favorites: Protein Shakes!

About two years ago, I became a vegetarian.  I was diagnosed with IgA nephropathy by a nephrologist who said point blank she did not have the experience to care for me and for my illness.  She said that she had not treated anyone my age with this kidney disease.  “People live their lives with this associating it with other ailments.  We usually diagnose IgA when someone is in kidney failure.”

Kidney failure.  I left her office repeating those two words and completely set on keeping my body functioning so that I could avoid a future of dialysis and doctors. I began to do some research.  First off, I wanted to find a reputable nephrologist more suited to my situation.  Secondly, I needed to find ways that I could manage this autoimmune disease as naturally as possible.  It took me months before I found a doctor I could trust, but only a few weeks before I came to a quick conclusion: cut out all animal protein. I did not research enough, though, and spent a year and a half making nonstop green smoothies and feeling tired, thin, and bloated.

Once I landed my new nephrologist and became pregnant with Kellen, I realized that this lifestyle did not fit me or my body.  Yes, I experienced fewer episodes of IgA, but I didn’t feel all that well on the day-to-day.  I experienced migraines and IBS, issues I’ve had my whole life, but in more severe ways than I had before.  I also felt especially weak within the first trimester of my pregnancy.  Suddenly, I wanted a hamburger.  I craved chicken. I salivated over steak.  I talked to my doctor and together we decided that vegetarianism or even pescaterianism wasn’t working for me.  Once I began eating more protein, my body felt stronger and more functional, my headaches and IBS episodes subsided, and I felt less tired–well, as “less tired” as a pregnant mom of a 4 year old and 2 year old can feel in the heat of the summer.

Adding protein back into my diet, at first, only meant the following: eating meat or poultry at dinner.  I was still eating boxed cereal or Dunkin Donuts muffins for breakfast, peanut butter and banana sandwiches for lunch, and countless carbs, fruits, and Craisins for snacks. So yes, I felt better, but I still didn’t feel well–I just didn’t quite realize.  Towards the end of December, over a month after Kellen was born and a few weeks before I embarked on my first fitness bootcamp, I gave a morning shake with protein powder a try and, slowly but surely, I noticed a change.  The most immediate change was that by having including protein in my breakfast, I felt fuller longer and snacked less.  This definitely assisted in my post-baby weight loss, but that is a small win.  The big win is that this began to change my habits.  I started researching the importance of protein and the importance of clean eating and these two actions have led to months of health, energy, and fitness.

cafe latte

Enjoying a protein shake daily can benefit you, like it has benefited me while helping me reach my macronutrient goals each day.  I was hesitant at first.  I’m sure you are as well. I was not easily sold on the cost or on the ingredients, but I did my research and spoke to so many customers that I finally gave Shakeology a try.  Shakeology is loaded with dense nutrition and super foods and contains so many vitamins and minerals, it replaces my multivitamin. I feel energized from the first sip and feel full for hours.  I am nursing, so I do not use this as a meal replacement, though many people do and with great results.  Instead, I drink my shake as one of two breakfasts or as a post-workout boost.  What do I mean?  I typically wake up at 4:45, do my workout for the day, and then get the family ready for school.  I make my shake then and sip it as I drive to the school where I teach.  When I have my prep period later that morning, I’ll enjoy some overnight oats, but I am not nearly as ravenous for that as I was prior to drinking my shakes. When I workout after school or in the evening, I usually have my ShakeO immediately after.

I want to share with you my top 10 favorite protein shake recipes.  Feel free to give them a try and to make whatever tweaks are necessary for your dietary concerns or needs.  I do use unsweetened almond milk in every shake, but you can easily sub-out the milk of your choice, water, or even coconut water. I also blend mine in my Nutibullet for about 45-60 seconds each.  You can use a blender, a Vitamix, whatever!  Adjust the consistency with as much or as little ice as you’d like.  The more ice, the thicker your shake will be.  You can also make these at home and enjoy at lunch at work and expect it to remain delicious.  I’ve done this many times!

Try a few and let me know your experiences. 🙂  Leave your favorite recipe in the comments.

  1. The Go-To: This is my classic recipe.  I would drink this every day if I could, but sometimes I am down an ingredient or just force myself to try something else.
  • 1 scope Cafe Latte Shakeology
  • ½ banana
  • 1 cup unsweetened almond milk
  • 1 tablespoon all-natural peanut or almond butter (or hazelnut chocolate spread when I’m feeling so inclined!)
  • 5 ice cubes

girl scout

2. The Girl Scout: I recently discovered this one while scrolling through some old Shakeology posts. Oh my heavens.  This is a Thin Mint in liquid form.  You will LOVE this one. I promise.

  • 1 scoop chocolate Shakeology
  • 1 banana, frozen and slightly thawed
  • ½ cup spinach
  • 1 cup unsweetened almond milk
  • ⅛ tsp pure peppermint extract
  • 5 ice cubes

3. The Healthy Mickey D’s: This one is very similar to the Girl Scout, and just as tasty.  This ruled my March.  It is bshamrockasically a McDonald’s Shamrock shake without the guilt, with lots of super foods, and with a green color that does not come from food coloring.

  • 1 scoop vanilla Shakeology
  • 1 banana, frozen and slightly thawed
  • 1 cup spinach
  • 1 cup unsweetened almond milk
  • ⅛ tsp pure vanilla extract
  • ⅛ tsp pure peppermint extract
  • 5 ice cubes
  • ¼ avocado (optional)

4. The Beach Babe: I do not have a taste for alcohol (though I love red wine, Blue Moon, and Corona!), but this shake tastes like it could have rum in it and all would be okay with the world!

  • 1 scoop tropical strawberry vegan Shakeology
  • 1 cup frozen mango
  • ½ banana
  • 1 cup unsweetened almond milk
  • 5 ice cubes
  • ⅛ tsp coconut extract (optional–or use coconut water instead!)

5. The Healthy Starbucks: I am a basic PSL girl.  It’s true.  I love brown boots and sweaters and sipping on my Starbucks with my aviators on.  This is a worthy replacement–for equal cost, fewer calories, and countless health benefits.

  • 1 scoop Cafe Latte Shakeology
  • 1 cup unsweetened almond milk
  • 1 cup all-natural pumpkin puree
  • ½ banana
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1 tsp all-natural maple syrup
  • ¼ cup raw pecans
  • 5 ice cubes

6. The Swirl: This was inspired by my girl Autumn Calabrese.  If she drinks it, yeah, I’ll drink it.

  • ½ scoop vanilla Shakeology
  • ½ scoop chocolate Shakeology
  • 1 cup unsweetened almond milk
  • ½ banana
  • ½ cup spinach
  • 5 ice cubes

7. The PB&J: This can be made many different ways, or even with vanilla powder and fresh/frozen berries.  Here is my favorite way:

  • 1 scoop strawberry Shakeology
  • 1 cup unsweetened almond milk
  • 2 tablespoons all-natural peanut butter
  • 5 ice cubes

8. The Chocolate-Covered Strawberry: This was Valentine’s Day inspired and has made it’s way into my regular rotation ever since. choc straw

  • 1 scoop vegan chocolate Shakeology
  • 1 cup frozen strawberries (for a milkshake feel, fresh berries work, too!)
  • 1 cup unsweetened almond milk
  • 1 tablespoon all-natural chocolate hazelnut spread (It was Valentine’s Day! This is optional.)
  • 5 ice cubes

9. The Blueberry Frap: This seems like an odd one, but it is delicious.  To be real for a minute, though, do check yourself in the mirror after drinking this one.  I find blueberries in my shakes mean blueberries in my teeth!

  • 1 scoop Cafe Latte Shakeology
  • 1 cup blueberries
  • 1 cup unsweetened almond milk
  • 1 tsp pure vanilla extract
  • 1 tsp cinnamon
  • 5 ice cubes

10. The Birthday Cake: I already said I am a basic girl.  That means I am required to like birthday cake flavored things as well–not just pumpkin spice. 😉  This one is a treat.  Enjoy it on your birthday or on the birthday of someone you know, which might mean rather frequently!

  • 1 scoop vanilla Shakeology
  • 1 banana
  • 1 tsp pure vanilla extract
  • 1 tsp sugar-free pudding mix (flavor of your choice)
  • 5 ice cubes
  • Blend, then top with a dash of sprinkles. Why not?

If you are interested in Shakeology, there are many flavors–as you can tell by the recipes–and many options for making your shake your own.  Shakeology comes in one-month supplies of either 30 scoops in a bag or 24-packets in a box, and you can mix and match flavors.  If you aren’t sure which flavor works for you, you can try the 7-day sample pack: one of each flavor for $35, plus tax and shipping.  Follow the links for your healthiest, most yummiest meals of the day!  Or, fill in the contact form below with any of your questions, and I will respond in no time with more insights.