Blueberry-Spinach Smoothie

1 1/2 cups coconut water

1 tbsp lemon juice

1/2 cup plain low fat yogurt

1 cup packed baby spinach

2 tbsp unsalted almonds or pumpkin seeds (for people with nut allergies)

1 tbsp honey

1/2 tsp almond extract or for people with nut allergies vanilla extract

2/3 cup frozen blueberries


Place all ingredients into a blender in the order listed and blend until smooth, about 30 seconds. Serves 1


Nutrition:   Learn to cook more & to control your diets.


Step #1:  Plan your weekly menu in advance actually writing and posting it will keep you honest and on track


Step #2:  Embrace Your Freezer.  Frozen foods are convenient but they are also laden with processed subpar ingredients.  So create your own frozen meals by cooking large batches of freezer friendly dishes and freezing them into single serving containers.


What food are good for the freezer?  Soups, stews, casseroles, fillings for say tacos or pesto’s/pasta sauces, empanadas, vegetable pies/quiches, burgers veggie or meat, salmon cakes/bean cakes….you get the idea!


Freshen up frozen meals with simple green salad or any fresh herbs you may have on hand.  Homemade froze foods are just as good for you as homemade fresh foods, because few nutrients are lost in the freezing process.


So, start stocking the freezer


Make one dish this week, freeze it into small portions and if it worked out for let us know!


One to try:


Black Bean & Brown Rice Cakes: Black-Bean and Brown-Rice Cakes

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Greetings and blessings, I want to thank each and every one of you for making this running club such a great blessing in my life.  I casually went into this and was challenged to become a runner.  To my great surprise, I was able to do this.  I was able to make progress throughout the […]