This protein smoothie – my newest culinary invention – was genuinely inspired by Harry Nilsson’s “Coconut” and I believe it tastes best when prepared while singing. The recipe started out as a Key Lime smoothie taken from Oxygen Magazine but I put my own spin it, making it vegan and amping up the coconut. Truthfully, my mind has been in the tropics lately – Summer is here, the weather is warm, the beach is calling and a refreshing, island-style smoothie seems like the perfect way to start the day. It is a frozen banana-based smoothie but you can easily substitute avocado for the banana for a less-sweet, lower-carb version.

The Harry Nilsson Smoothie
100 grams banana, frozen
1 scoop protein powder (I used Sun Warrior Warrior Blend Raw Vegan Protein in Vanilla)
8-oz non-dairy milk (Organic Protein Almond Milk Unsweetened Vanilla)
1/4 cup lime juice (I use key lime)
1 Tbsp unsweetened shredded coconut
1 tsp virgin coconut oil
1 tsp black chia seeds
1 tsp ground flaxseed
1 tsp raw shelled hemp hearts
1/2 tsp lime zest


Combine all ingredients in a blender or NutriBullet and blend until smooth and don’t forget to sing… You put the lime in the coconut, you drink ’em bot’ together.

Nutritional Information*
Serving Size: One Smoothie
Calories: 351; Total Fat: 14g; Saturated Fat: 8g; Cholesterol: 0g; Sodium: 404mg; Total Carbohydrate: 27g; Fiber: 6g; Sugar: 12g; Protein: 32g

*Nutritional information based on recipe as written with designated ingredients, calculated using MyFitnessPal recipe calculator.

Ah, the brink of Summer – it’s almost here, can you feel it? Warm days, relaxing evenings spent on the patio and a bevy of delicious, fresh Farmers Market fare. While Autumn is my favorite season thanks to Halloween, sweater weather and root-veggie laden comfort foods, you really can’t beat Summer with its amazing produce. When the days get hot, what can help you chill out better than the cool flavors of watermelon and cucumber, the sweet tang of sun-ripened tomatoes? This recipe was born from the desire to capture Summer in a bowl. Plus it’s healthy and easy to make when it’s just too darned hot to hang out in the kitchen – especially if you do like I do and get your quinoa cooked up in advanced and cooled overnight in the refrigerator.

“Chill Out” Watermelon, Cucumber & Tomato Salad
5 cups (28 oz) diced Watermelon
12 oz Cherry Tomatoes, halved
2 cups Cucumber, peeled and sliced
2 cups Quinoa, cooked and chilled
5 oz Baby Lettuces (or salad greens of your choice)
1 block Extra Firm Tofu, pressed (see note) and diced into small cubes
1/4 cup Mint leaves, chopped

Dressing:
4 tsp Extra Virgin Olive Oil
4 tsp Bee Free Honee (or other vegan honey substitute)
1/4 cup White Balsamic Vinegar
salt & pepper to taste

Combine salad ingredients in a large bowl or layer on serving dish. In a small bowl, whisk together dressing ingredients. Drizzle dressing over salad, toss and chill out!

Note on tofu pressing: If you have never pressed tofu, don’t worry – it is easy. Drain the tofu then wrap in a few layers of paper towel. I place the tofu on one cutting board (or plate, cookie sheet or other flat surface). Place a second cutting board or other strong flat surface on top. Set heavy objects – canned beans work great for this, as do big cookbooks – on top. Let sit for at least 30 minutes, pressing the excess water out. Once the tofu is pressed, you can dice it.

Nutritional Information*
Servings: 4
Calories: 338; Total Fat: 11g; Saturated Fat: 2g; Cholesterol: 0g; Sodium: 84mg; Total Carbohydrate: 47g; Fiber: 7g; Sugar: 25g; Protein: 16g

*Nutritional information based on recipe as written with designated ingredients, calculated using MyFitnessPal recipe calculator.

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WEEK THREE CHECK-IN
Weight: 208.2 (2 pounds lost this week, 6.8 pounds lost total)

This is one of my favorite recipe “inventions.” Many, many moons ago, “fat Jody” was trying to lose weight and she’d found a simple recipe for a simple smoothie somewhere – one frozen banana, one cup of milk, one teaspoon of vanilla. I remember mornings in Martinez before the sun came up, sitting on my back porch with the tea lights lit and sipping on my banana smoothie, hoping it was the magic elixir that would whisk away all the weight I’d hope to shed. A number of years later, when I was learning about diet and nutrition and finally succeeding in weight loss, I resurrected that simple smoothie recipe and it has evolved over time until it became what I call the Super Power PB&B Smoothie. I drink it most often for breakfast and you will see it frequently in my meal plans – it helps me to power through my morning without getting hungry. It would be great for anytime you needed an easy and easily-digested punch of major protein.

Super Power PB&B Smoothie
100 grams banana, frozen
1 scoop protein powder (my favorite: Beyond Organic Raw Protein Powder in Vanilla)|
2 Tbsp powdered peanut butter (Just Great Stuff – Protein Plus)
8-oz non-dairy milk (Organic Protein Almond Milk Unsweetened Vanilla)
1 tsp black chia seeds
1 tsp ground flaxseed
1 tsp raw shelled hemp hearts
1 tsp Spirulina

Combine all ingredients in a blender or NutriBullet and blend until smooth. Don’t like banana? No problem… this becomes the Super Power PB&J Smoothie when you substitute frozen strawberries for the banana. Enjoy!

Nutritional Information*
Serving Size: One Smoothie
Calories: 356; Total Fat: 6g; Saturated Fat: 0g; Cholesterol: 0g; Sodium: 416mg; Total Carbohydrate: 37g; Fiber: 10g; Sugar: 16g; Protein: 39g

*Nutritional information based on recipe as written with designated ingredients, calculated using MyFitnessPal recipe calculator.