Mango Banana Smoothie Bowl

Hello friends! This mango banana smoothie bowl will keep you cool no matter the weather… and here in Philippines it’s HOT. Around December through the end of February I always get a little smug feeling inside and think to myself, “Oh, I’ve lived here so long now I’ve acclimated to the heat.” And then March 1 hits… and with it a wall of heat that can make me lie down and wish someone would bathe me in icy cold towels.

Hello friends! This mango banana smoothie bowl will keep you cool no matter the weather… and here in Philippines it’s HOT. Around December through the end of February I always get a little smug feeling inside and think to myself, “Oh, I’ve lived here so long now I’ve acclimated to the heat.” And then March 1 hits… and with it a wall of heat that can make me lie down and wish someone would bathe me in icy cold towels.

So I don’t eat hot foods anymore. I even let my coffee cool off before drinking it, because why start the day overheated??

But this smoothie bowl is everything you need to keep you cool. It’s made from 5 simple ingredients: local mangoes (the best in the world, in my humble opinion,) local bananas (sweeter with a more intense flavour than our American Cavendish), a chunk of pineapple to give it some zing, caramel protein powder (again from a local source- and they deliver right to your door!), and a splash of soy milk.

That’s it! That’s all it has. Couldn’t be simpler… unless you make it even easier and make up a few baggies of pre-measured frozen fruit & protein powder to keep in your freezer. Then when you want a smoothie bowl, just dump it into your blender, add the soy milk, blend, and away you go.

It’s delicious plain, but of course I like to add extras… in this case it was toasted coconut flakes and one of my pumpkin oat cookies. It’s a great flavour combo, but lots of things would work- toasted almond flakes, cacao nibs, sliced fresh strawberries… the sky’s the limit, my friends!

If you can’t get good mangoes where you are, I am truly sorry for you… however, that probably means you can get amazing peaches, and that would be a great substitute.

Just want everyone to be able to beat the heat this summer (whenever summer happens to be for you!) Cheers, friends!

My New Favourite Green Smoothie

Hello friends! This beautiful green smoothie will refresh & replenish you, no matter how blistering it is outside. It’s getting hot, hot HOT here in Manila, although I see from my weather app that it’s still blessedly cool in some parts of the world.  It’s not like we really have Spring here.  It pretty much goes straight from “warm but tolerable” to “super hot” in a matter of days.  None of this “April showers” business… we save the rainstorms for July.  And call them typhoons.

But I digress.  In heat like this, I find myself  needing to have something cold & refreshing after our “even my shins are sweating” bootcamp workouts.  …

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Raspberry Papaya Smoothie

Hello friends! This raspberry papaya smoothie is one of the many recipes I’ve enjoyed during my contest prep that meets all my diet specs while still being decadent enough to qualify as a “treat.”

Even before I started training for my fitness competition (now only 11 days away!!!), I was never an Oreo & Pop-Tart kind of girl.  So I didn’t really have to change my diet that much when I started “the program,” mostly added protein and decreased simple sugars and alcohol.  But now, this close to showtime, I’m very careful that all my foods contribute something positive to my daily intake, and just look what this beauty provides:…

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Blueberry Protein Smoothie Bowl

Blueberry Smoothie Bowl

This blueberry protein smoothie bowl has had to wait 5 days and as many writing attempts before finally coming to you… but life is sometimes messy like that… very much like this smoothie bowl!  But that doesn’t mean it isn’t still good… the smoothie bowl, I mean… and life too!

These past 2 weeks have been a bit rough at my house, …

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Strawberry Papaya Smoothie

Strawberry Papaya Smoothie

One of the beautiful things about writing an international blog is being able to post this refreshing Strawberry Papaya Smoothie in the dead of January, and no one will bat an eye.  Because it’s not winter everywhere!

Bex with papaya

While North American bloggers are wrapped in fleece blankets, posting warming lentil soups, hearty potato stews, & filling lasagnas, here I am…

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Mango Banana Smoothie

Mango Banana Smoothie

As much as I’m looking forward to home leave at this point in the season, I admit I do get a bit misty when I think of going all summer without Philippine mangoes.  My whole family loves them, and I think we eat our way through at least 15 or 20 per week… not kidding!  We devour them fresh, I bake them into muffins & cakes, and whatever is left at the end of the week, we freeze for smoothies, and nothing ever seems to go to waste….

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Green Smoothie Bowl

Green Smoothie Bowl

The hotter it gets here, the more refreshing a green smoothie bowl tastes, especially after a workout!  But I promise you, it’s fantastic even if you don’t work up a sweat beforehand.

Green Smoothie Bowl

I realize I’m late to the smoothie bowl train… what’s new?  But in my opinion, this train is parked at the station, and smoothie bowls will never go out of style, at least not for me.  First of all, a smoothie is just a drink… but a smoothie bowl… well now, that’s an EAT. …

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Chocolate Peanut Butter Banana Smoothie

Chocolate Peanut Butter Banana Smoothie

Happy New Year, everyone!!

It’s January, and that means it’s obviously time to detox, right??  What’s the latest in cucumber water/detox soup/dandelion juice, anyway?  I’m not sure… because I don’t detox.  Why?  Two reasons:

One: my basic food philosophy is to nourish yourself “well” all the time.  By that I mean eating enough calories, not skipping meals, not punishing yourself by either under-eating or over-eating… eating mostly plant-based foods- healthy, yummy, delicious foods that truly satisfy.

Chocolate Peanut Butter Banana Smoothie

By doing this, your body will be filled with health-preserving nutrients and will do a great job of self-regulating, therefore you’ll never feel the need to “detox.”  Eating this way also allows you to indulge once in awhile without going overboard or feeling totally out of control.  Like over the holidays.

Two: our bodies have built-in detox systems already: our liver and kidneys.  Unless we’re seriously abusing drugs or alcohol, these organs do a fabulous job of filtering out all of the not-so-good substances we ingest (consciously or unconsciously) on a daily basis.  And flooding our bodies with healthy foods provides our detox organs with all the necessary nutrients (proteins, anti-oxidants, essential fatty acids, phytochemicals, etc.) to function optimally.  Most “detox” programs provide far too few calories and too few nutrients to support our vital detox organs.

Chocolate Peanut Butter Banana Smoothie

So I say, “LET’S EAT!!” (…healthfully!)

It’s a much nicer way to do January, right?

Chocolate Peanut Butter Banana Smoothie

Sara & I discovered awhile back that blending frozen bananas, cocoa powder, & almond milk makes a thick, creamy shake that obliterates the need for a chocolate milkshake.  Score!  I’ve since amped it up by adding peanut butter and hemp seeds.  These additions add protein, fiber, and healthy fats, making this smoothie an ideal post-workout snack or quick breakfast.  It’s also a fantastic dessert or afternoon snack, especially for kids.

Chocolate Peanut Butter Banana Smoothie

Feel free to add a scoop of vegetarian protein powder, use soy milk instead of almond milk (or substitute part coconut milk, yum!), use chia seeds instead of hemp seeds, sprinkle cacao nibs on top…you know I love it when you personalise your recipes.  Speaking of personalising, I used homemade almond milk, and I found it was sweet enough without the stevia drops.

The bottom line is, please nourish yourself well in January… and February… and next December… and every day of this beautiful year.

Chocolate Peanut Butter Banana Smoothie

Here’s to a fabulous 2016!!  Filled with chocolate peanut butter banana smoothies and more…

Chocolate Peanut Butter Banana Smoothie

Prep Time: 5 minutes

Yield: About 12 fluid oz (360 ml)

Serving Size: 12 fl oz (360 ml)

Calories per serving: 300

Fat per serving: 14

Carbs per serving: 33

Protein per serving: 10

Fiber per serving: 5

Chocolate Peanut Butter Banana Smoothie

Ingredients

  • 1 frozen banana, cut into chunks
  • 3/4 c. vanilla almond milk (I used homemade)
  • 1 T. natural peanut butter
  • 1 T. unsweetened cocoa powder
  • 1 T. hemp seeds
  • a few drops of liquid stevia, optional (I didn't need it)
  • 2-3 cubes ice

Instructions

  • Blend all ingredients until smooth. Makes one smoothie.
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http://www.thexpatdietitian.com/chocolate-peanut-butter-banana-smoothie/

My Favourite Green Smoothie

Happy Saturday, folks!

I realize I’ve gone on and on about “my favourite green smoothie” without ever telling you either why I drink it, or how to make it.  And that’s just wrong!!

Spinach & pineapple smoothie

I jumped on the green smoothie train about a year ago, late as usual… But I like to think I’ve made up in green smoothie frequency what I’ve lacked in longevity.

Don't forget the fresh mint, it adds a bright pop of flavour!

Don’t forget the fresh mint, it adds a bright pop of flavour!

This particular smoothie is distinctly non-hearty, so if you are looking for a full-on breakfast replacement, this is not your ticket.  Nope, this baby is light, frosty, high in carb and low in fat and protein, and will empty from your stomach in no time flat.  Perfect for a pre-workout breakfast or snack!  …

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