DIY smoothie booster

Jessica Penner, RDBreakfast, Drink, Nutrition, Recipes, Snack2 Comments

When I make a smoothie I find myself hauling out the Tupperware containers that hold my health-boosting ingredients, and scooping out a little from this one and a little from that one. The other day it occurred to me that it would be much more efficient to combine them all together into one powerful health-booster! That way, when I want to make a smoothie, I only need to take out ONE container and ONE scoop. Admittedly this is pretty low on the genius scale of ideas, but it sure is a time saver! That’s the framework. Here’s what to actually buy at the store to get … Read More

lettuce have a smoothie!

Jessica Penner, RDBreakfast, Drink, Recipes2 Comments

Green Lettuce Smoothie

I found a giant bag of chopped romaine lettuce marked off by 30%. We typically don’t eat that much salad around here… at least not in winter. Still, I couldn’t resist the price! I decided to try putting it in a smoothie. But before using perfectly good ingredients on something that might be awful, I did some googling to see if lettuce in smoothies is even a thing. It is so I decided to give it a go. I was delightfully surprised! You can really pack a lot of lettuce into a smoothie and not even notice the taste. Compare that to kale. … Read More

pumpkin spice almond workout smoothie

Jessica Penner, RDBreakfast, Drink, Recipes1 Comment

pumpkin spice smoothie

Looking for a tasty post-workout smoothie? Look no further. I have the answer for you. To help your body recover after a workout, there are certain nutrients you need: Carbs to replenish your muscle’s glycogen stores. Glycogen is how carbs are stored in the body to provide fast fuel for your muscles. This recipe provides 50g of carbs. Protein: when you workout, you make tiny tears in your muscles. These need to be repaired with protein. This recipe provides 14 g of protein. Branched Chain Amino Acids (BCAA): these are specific protein building blocks that actually increase the rate at … Read More

chocolate peanut butter protein smoothie

Jessica Penner, RDBreakfast, Drink, Recipes15 Comments

Chocolate Peanut Butter Smoothie

Chocolate and peanut butter were made for each other. At the very least, my baby sure enjoys the combination! Why This Chocolate Peanut Butter Smoothie is a Smart Choice Protein for breakfast is a great way to kickstart your mornings and keep you fuller for longer during the day. This can actually help prevent afternoon snack cravings!  Each serving has over 17g of protein. And there’s no protein powder in sight! If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing … Read More

peaches ‘n cream protein smoothie

Jessica Penner, RDBreakfast, Drink, Recipes, Snack6 Comments

peach smoothie recipe

Are you of the mindset that the only way to bump up the protein in your life is by adding protein powder to your food? For professional athletes and people looking to build muscle mass (either recreationally or due to a medical condition), specific protein powders have been scientifically shown to be beneficial. But for the rest of us, we can get the protein we need from whole foods. There’s nothing wrong with protein powers and if you want to spend your whole paycheque on a tub of vanilla flavoured powder then please, be my guest. But you can easily get … Read More

strawberry lime watermelon smoothie

Jessica Penner, RDBreakfast, Drink, Recipes6 Comments

strawberry lime watermelon smoothie liquado

I’m not sure why I’m even bothering typing out the recipe since I named 3 out of the 4 ingredients in this smoothie! But the fourth, unnamed ingredient is key. However, I don’t think listing it in the title would sound nearly appealing: Strawberry lime watermelon egg white smoothie! But stay with me. Unless they are cooked, egg whites are pretty tasteless. So it’s easy to add a protein source without losing the fruit forward flavour. High fives! 1/2 cup of egg whites will add nearly 15 g of protein to your smoothie! If you give this recipe a go, … Read More

carrot cake smoothie

Jessica Penner, RDBreakfast, Drink, Recipes6 Comments

Carrot Cake Smoothie

Cake for breakfast? Almost. This recipe tastes exactly like carrot cake! Minus the flour and all. Why It’s A Smart Choice How often do you eat veggies for breakfast? If you’re like most people, they don’t usually make an appearance. This is a great way to add one in! This recipe makes two servings. Each serving has about 15 g of protein! Walnuts are a true superfood. Eating a handful of nuts each day can help prevent heart disease. Walnuts, in particular, contain alpha linolenic acid, a type of omega 3 fatty acid, which is essential for healthy skin and … Read More