Favourite Muesli Breakfast Bars (100% Plant Based)

Muesli is gaining popularity in the western world and is known as a healthier version of granola, that doesn’t contain sugar or oil.  But did you know that muesli was actually invented in the 1900s?  A doctor in Switzerland named Maximilian Bircher-Benner actually invented the now famous Muesli at his health clinic.  He originally called it “the Apple Diet Dish” as the main ingredient was chopped up apples (including the skin and seeds) and only a small amount of oats, mixed with a splash of water, lemon juice, condensed milk, honey and chopped nuts.  Instead of strictly being a breakfast food, this muesli dish was served before every meal at the clinic as he believed it to have tremendous health benefits.

In 1959 the Bicher family gave permission to a company called Somalon to alter and manufacture Birchermüesli which quickly spread to many countries in Europe and to the USA.  Muesli has only climbed in popularity since then, especially when Somalon invented a “crunchy toasted muesli” in the 1970s similar to the Americans favourite granola.

Today’s muesli is mainly made up of uncooked rolled oats, wheat flakes, rye flakes or cornflakes, dried fruits (sometimes sweetened), nuts, and seeds.  It is very popular in the western world’s rising health movement as it usually does not contain sugar and replaces our favourite “junk food” cereals.  It can be eaten on yogurt, with fruit, with milk (preferably plant milks) and on top of smoothie bowls.  It is healthy, filled with good carbohydrates, fats, and proteins and is absolutely delicious.

I hope you enjoy this delicious muesli breakfast bar recipe and leave a comment below if you give them a try!

Enjoy!

Breakfast Bars 3

Favourite Muesli Breakfast Bars (100% Plant Based)

  • Servings: 6-9
  • Difficulty: Easy
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Ingredients

  • ¼ cup almond butter
  • 1 banana (½ cup)
  • 1 tbsp maple syrup
  • ¾ cup rolled oats (it is important to use this type of oats)
  • ½ tsp vanilla
  • 3-4 tbsps chocolate chips
  • 3-4 tbsps of dried cherries (sub raisins or another dried fruit)

Optional Additions:

  • Pumpkin Seeds
  • Chia Seeds
  • Almonds (chunked or sliced)

*** I do not use any sugar in this recipe as I like it to be more of a natural trail mix taste to keep me satisfied through till lunch but if you want more of a granola bar taste you can add sweetened dried fruit, sweetened nut butter, or even mix a bit of brown sugar in with the wet ingredients to satisfy your sweet craving***

Directions

  1. Preheat the oven to 350 degrees F.
  2. Mash banana in small bowl.
  3. Add in the almond butter (or peanut butter if you prefer), maple syrup, and vanilla in with the banana and stir until a smooth consistency is formed.
  4. Pour in rolled oats, chocolate chips, and dried cherries into the wet ingredients and mix well until a chunky texture is formed.
  5. Put parchment paper into a 9″ x 9″ pan and scoop mixture onto paper.  Use your hands (wet them before so the oat mixture doesn’t stick) or a spatula and press the oat mixture down so it is hard packed and even.
  6. Put it into the oven for 15 minutes until cooked and lightly browned.
  7. Cool on a cooling rack and then cut into 6 large bars or 9 medium sized squares.
  8. Enjoy in the morning with a smoothie or green juice or in the evening before a workout!  Cheers and Happy New Year!

 

Coconut Banana Cream Pie Smoothie

Bananas are one of my favourite fruits!  Not only are the tasty and sweet but they are extremely good for you!  Bananas help to promote good digestion, steady blood sugar and insulin levels, and help you to maintain a healthy weight.  Not only are bananas great in a variety of recipes but they are also a wonderfully convenient snack food.  For these reasons I have decided to create a dreamy, creamy, pie-like smoothie and/or smoothie bowl for you that highlights this essential fruit which should be a part of everyone’s regular diet.

Bananas contain essential nutrients to keep our bodies running smoothly.  They actually contain fairly high amounts of fiber keeping our digestion on point.  There are two types of fiber found in a banana:

  • Pectin: decreasing as it ripens
  • Resistant Starch: found in unripe bananas

Both types of fiber are important for our digestive tract even resistant starch which stays intact during the digestion period flowing into your large intestine where it feeds beneficial gut bacteria (healthline.com).

Bananas have a ton of other benefits as well including essential vitamins and minerals for optimal health.  For example these are the benefits that one medium sized banana (118g) contains:

  • Vitamins B6 & C
  • Potassium
  • Magnesium
  • Copper
  • Manganese
  • 24g carbohydrates
  • 3g fiber
  • 1.3g fat

Every banana is roughly around 105 calories and contains little to no fat making it a healthy enjoyable snack on the go and a great way to start your morning giving you a nice boost of energy (medicalnewstoday.com).

Interestingly enough, although bananas are sweet naturally they actually help to regulate blood sugar levels in the body.  Because of the pectin and resistant starch we talked about earlier, these types of fiber help to slow down digestion and the emptying of your stomach causing insulin levels to stay consistent after your meal.  Since bananas have a low to medium glycemic index (GI) they are a good food for maintaining blood sugar levels.  However this may not completely apply to those with diabetes as they should be making sure to avoid overly ripe bananas as they have a higher GI.

Bananas are definitely identified as a weight loss friendly food.  Although bananas are quite large and filling, they have relatively few calories.  They are filled with nutritious fiber aiding in good digestion while also containing resistant starch reducing your appetite (healthline.com).

Pairing such a health promoting fruit with a rich healthy fat like coconut creates a deliciously balanced meal.  Hence why I created the Coconut Banana Cream Pie Smoothie to give you a boost of energy in the morning while keep you full from the fats in the coconut and almonds, keeping you full till mid-afternoon.  I hope you enjoy this tasty guilt-free treat and make sure to leave me a comment about what you think!

 

Banana Creampie Smoothie 2

Coconut Banana Cream Pie Smoothie

  • Servings: 2
  • Difficulty: Easy
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Ingredients

  • 1 cup lite coconut milk
  • 2 bananas frozen
  • 4-6 large ice cubes
  • 2 tbsps almonds
  • 1 tsp vanilla
  • Juice of 1 medium lemon
  • ½ tsp cinnamon

Directions

  1. Add all the ingredients into a blender and blend on high for 20-30 seconds.  I use my ninja blender and it blends to a very creamy consistency.
  2. Enjoy in the morning with a muffin or in a bowl with granola on top!  Such a deliciously, sweet way to start your morning off right!

    NOTE: If making into a smoothie bowl, add less coconut milk, use frozen bananas, and you may have to add more ice to make it into a thicker consistency.

Coconut Dessert Chia Pudding with Raspberry Compote

Everyone loves chia pudding, especially delicious, decadent, dessert chia pudding!  I know you have been told since you were little that you couldn’t have pudding for breakfast but I am here to tell you that with this recipe it just isn’t true!

Coconut Chia Pudding 2

Chia seeds are such an amazing food!  They loaded with nutrients while staying calorically low, making them one of the world’s greatest superfoods.  They have enormous health benefits which is kind of ironic because they are so tiny in size.

To show you just how much of a superfood they are here are some fun facts about just one ounce (28g/2 tbsps) of chia seeds:

  • 137 calories
  • 11g of fiber
  • 4g of protein
  • 9g of fat (5 of which are omega 3s)
  • 1g digestible carbohydrate
  • While also having heavy amounts of calcium, manganese, magnesium, and phosphorus.
  • And decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

Chia seeds are loaded with antioxidants making them a great food to help fight against the production of free radicals in the body which leads to diseases like cancer.

They are high in fiber and expand in your stomach, helping to keep you full and your digestion on point.  The fiber in our favourite little seeds feeds the friendly bacteria in our gut which is incredibly important for our stomach and intestine health.

Did you know that chia seeds also have a decent amount of protein?  While also having the essential amino acids to help your body actually use the protein within the tiny seeds.  The protein content also lowers your appetite which make chia seeds great for weight loss!

Chia seeds are also a great source of Omega-3 fatty acids, especially if you are plant based and looking to keep a healthy body and mind.  Although be careful that chia seeds aren’t your only source of Omega-3’s as they do not supply any DHA which is the most important omega-3 fat.  So along with enjoying your delicious chia pudding, make sure to take a regular DHA supplement.

Coconut Chia Pudding 4

Now if anyone asks why you are eating “dessert” for breakfast, you can tell them how your delicious, creamy pudding is actually a nutrient dense superfood powerhouse, helping you stay full for long while keeping your body and mind at it’s best.

Coconut Dessert Chia Pudding with Raspberry Compote

  • Servings: 6
  • Difficulty: Easy
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Ingredients

CHIA PUDDING

  • 1.5 cups of full fat canned coconut milk (for a lighter pudding use lite canned coconut milk)
  • 1/3 cup chia seeds
  • 1-2 tbsp maple syrup (to taste)
  • 1/4 tsp sea salt
  • 1/2 – 1 tsp vanilla

RASPBERRY COMPOTE

  • 1 bag (350g) of frozen raspberries
  • 1-2 tbsps or the juice of medium lemon (to taste)
  • 2 tbsp brown sugar
  • 1/4 cup water
  • 3 tbsps cornstarch
  • 3 tbsps cold water (to mix with the corn starch)

Directions

  1. Add the can of full fat coconut to a blender cup with the maple syrup, sea salt, and vanilla.  Blend on high for 30 seconds until it is a milky, creamy consistency with no chunks.
  2. Pour the liquid into a tupperware container and mix in the chia seeds slowly and evenly on the top of the liquid mixture.
  3. Whisk the chia seeds into the coconut mixture avoiding the chia seeds forming large clumps as they tend to do.  Make sure to thoroughly whisk the chia seeds so they are nicely mixed throughout.
  4. Place the lid tightly on the mixture and refrigerate overnight (for around 12 hours) so the chia seeds form into a pudding, they will absorb the liquid getting nice and fluffy creating a cross between a pudding and jello like consistency.
  5. For the raspberry compote, put the frozen raspberries in a pot and place on medium high heat.  Add in the lemon juice, brown sugar and 1/4 cup of water and gently stir the mixture as it starts to boil, making sure to nicely mix all the ingredients.
  6. Allow the mixture to boil for 3-5 minutes while you prepare the cornstarch mixture.  In a small bowl or cup, measure out the cornstarch and cold water, stir until it forms a cloudy liquid with no lumps.
  7. Take the raspberry mixture off the hot element and gently stir in the cornstarch mixture.  The mixture will begin to thicken up and stick to the back of your spoon (I recommend a wooden spoon), once it is this thick you can put it in a container and refrigerate it for a few hours, it will continue to thicken during these next few hours.
  8. In the morning you may serve yourself some chia pudding and raspberry compote for a decadent omega-3 rich breakfast treat or for dessert in the evening with your family and friends!

    Top the pudding with granola, banana slices, some berries and enjoy!

Coconut Chia Pudding 1

Dreamy Almond Butter Smoothie

Creamy Almond Butter Smoothie

Almonds are the world’s most popular tree nut and luckily for us they are absolutely delicious in smoothies!

Almonds are native to the Middle East although now the USA is the largest producers of these tasty nuts which are jam-packed full of nutrients.  To further understand almonds impressive nutrient profile, this is what a one-ounce serving (28g) gives you:

  • 3.5g fiber
  • 6g protein
  • 14g fat (9g which are monounsaturated)
  • Vitamin E
  • Manganese
  • Magnesium
  • And only 161 calories from this small handful!

Almonds are anti-inflammatory.  The antioxidants in almonds are also quite impressive which help fight aging and diseases such as cancer.  Although it is important to know that most of these powerful antioxidants come from the brown outside layer of the almond (the skin) so eating blanched almonds will not help provide you the antioxidants you’re looking for.

Also did you know that almonds also help lower rates of heart disease and Alzheimer’s disease from the amount of Vitamin E they contain protecting the body from oxidative damage.

Almonds are also a great choice for people with diabetes because they help regulate the blood sugar by being low in carbs and from the amount of healthy fats and protein they contain.  Magnesium is a mineral that is involved in hundreds of processes within the body and improves insulin function and the metabolism, so if you think that you are going to gain weight from eating almonds regularly it is actually quite the opposite.

And guess what?  If you are suffering from high cholesterol levels, almonds will be your new best friend!  They are named to be one of the top cholesterol lowering foods, so if you are at risk for heart disease, you’ll be wanting to incorporate an almond spinach smoothie into your morning routine!

I hope you enjoy this delicious nutrient dense smoothie and begin to add almonds regularly into your diet!

Dreamy Almond Butter Smoothie

  • Servings: 2
  • Difficulty: Easy
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Ingredients

  • 1/2 – 3/4 cup lite canned coconut milk – carton is also good (to desired thickness)
  • 1.5 to 2 frozen bananas with 2 ice cubes or 1.5 to 2 fresh bananas with 5-6 ice cubes
  • 2-3 tbsp almond butter
  • 1 handful fresh spinach
  • 1/4 to 1/2 tsp cinnamon (to taste)

ADD ONS (OPTIONAL):

  • 1/2 – 1 tsp vanilla
  • 1/2 cup frozen raspberries or blueberries
  • 1 scoop of vanilla protein powder
  • 1/4 cup rolled oats

Directions

  1. Add all the ingredients into a blender and blend on high for 20-30 seconds.  I use my ninja blender and it blends to a very creamy consistency.
  2. Enjoy in the morning with a granola bar, breakfast muffin, or on the go!

    TIPS:  You may need to add in a bit more liquid in the form of more canned coconut milk, plant milk, or coconut water if it is too thick.  If you like it thick then you can have it in a smoothie bowl with some fresh fruit and granola on top!

Tropical Raspberry Orange Smoothie

Let’s talk about oranges!  Oranges are such an amazing fruit which are low in calories, packed with nutrients, fight aging and prevent diseases.  Oranges should be a regular food in everyone’s healthy diet for many reasons.

Oranges are one of the most popular fruits in the world because of their natural sweetness.  They are most commonly enjoyed in their natural state while also being used in smoothies, jams, jellies, salads, and baking.  Looking at an orange’s nutrient profile, it is understood that they offer a range of health benefits.

Per every medium orange (approx. 154g):

  • 80 calories
  • 0g fat
  • 19g carbohydrates (14g sugar and 3g dietary fiber)
  • 1g protein
  • 250 mg potassium
  • 130% of your vitamin C needs for the day
  • Orange are packed full of other minerals and vitamins which are associated with boosting the immune system
  • Oranges also contain choline which helps with muscle function, sleep, learning and memory.

Oranges promote healthy, clear skin.  The antioxidant vitamin C, when eaten in its natural form (an orange) helps the formation of collagen in the skin which directly contributes to a youthful healthy glow.  Vitamin C helps fight against the sun’s damaging rays and pollution in the air which accelerates the skin’s aging process.

Oranges are full of antioxidant properties such as vitamin C and A which help to combat free radicals which promote cancer growth.  According to these studies done in Japan, mandarin oranges help fight liver cancer partly because of their vitamin A minerals.

While also containing a high amount of potassium which is proven to manage blood pressure levels, oranges also contain soluble fiber which aid in heart health.  Those who are a type-1 diabetic can greatly benefit from eating oranges as high-fiber foods help lower blood glucose levels as well as type-2 diabetics also may have improved blood sugar and insulin levels.

Oranges help relieve constipation because of their dietary fiber and digestive juices.

So why not include oranges in your daily diet?  Or better yet, make this delicious tropical raspberry orange smoothie to help protect against cancer, give you clear skin and keep your digestion on point.

Tropical Raspberry Orange Smoothie 2

Tropical Raspberry Orange Smoothie

  • Servings: 2
  • Difficulty: Easy
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Ingredients

  • Juice squeezed from 1 orange
  • 1 cup raspberries (frozen to get a colder smoothie)
  • 1 ripe banana
  • 1 cup coconut milk (lite canned coconut milk for creamier smoothie – you can use cartoned coconut milk)
  • 1 tbsp chia seeds
  • 4-6 ice cubes
  • 1 to 2 medjool dates to sweeten if you’d like (optional)

Directions

  1. Add all the ingredients into a blender and blend on high for 20-30 seconds.  I use my ninja blender and it blends to a very creamy consistency.
  2. Enjoy in the morning with a breakfast burrito, tofu scramble or on the go!

Cashew Sour Cream Breakfast Burrito

Cashews are delicious and known for their buttery, salty, and sweet taste.  They are absolute chameleons and can be used to make a ton of different recipes including granola bars, sour cream, vegan “cheese”, plant based “milk”, yogurt, cheesecake, caramel and more.

In addition to cashews tasting like dessert, they actually have tons of added health benefits and should be added into everyone’s regular diet.  Here is the nutrient profile of one-ounce (28g) of raw cashews:

  • 155 calories
  • 8.5g carbohydrates
  • 5.1g protein
  • 12.43g fat
  • Vitamin E, K, and B6
  • As well as minerals such as copper, phosphorus, selenium, zinc, magnesium, and iron

Cashews have a lot of benefits for your body and your overall health.  It is important to know that not only do they have a lower fat content then most other nuts, they also have a good portion of their fats being heart-healthy monounsaturated fats which aid in the prevention of heart disease.

Cashews are also wonderful for your blood!  Your body utilizes the copper and iron within the cashew to help the body form functional red blood cells.  These minerals help your bodies immune system, blood vessels, bone health, and energy production.

Interestingly enough, magnesium is calciums sidekick when it comes to healthy bones and cashews are riddled with magnesium.  Did you know that 2/3 of all the magnesium in the human body is found in our bones?  Magnesium give your bones their physical structure while it also helps regulate nerve and muscle tone.  To keep your body at optimal health, it is incredibly important to understand what magnesium does for your body and how it interacts with calcium.

“…Magnesium serves as Nature’s own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve.  By blocking calcium’s entry, magnesium keeps our nerves (and the blood vessels and muscles they innervate) relaxed. If our diet provides us with too little magnesium, however, calcium can gain free entry, and the nerve cell can become overactivated, sending too many messages and causing excessive contraction.” (whfoods.org)

But don’t nuts like cashews make you gain weight?

It is actually quite the opposite, in studies published in the journals Obesity and  American Journal of Clinical Nutrition, it showed that women who consumed nuts a few times a week were less likely to gain weight and actually had an easier time with weight management.  It is actually recommended that you add nuts into your regular routine as a cardioprotective component of your diet and to maintain a healthier weight.  Nuts help keep people satiated and contribute to heat production within the body (thermogenesis), which boosts metabolism.

Cashews are delicious, nutritious, and add a plethora of benefits to your diet.  Try eating them a few times a week to keep your bones strong, heart healthy, and aid in weight management.  Try this creamy cashew burrito for breakfast, lunch, or dinner, either vegetarian or vegan-style!

Cashew Sour Cream Breakfast Burrito

  • Servings: 2-4
  • Difficulty: Easy
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Ingredients

Cashew Sour Cream

  • 1 cup cashews (boiled or soaked)
  • 1/4 cup of water from boiling cashews or regular water
  • 1/2 juice of a medium lemon
  • 1 tbsp apple cider vinegar
  • 1/4 – 1/2 tsp salt (to taste)

Burrito

  • 1/2 purple onion diced (although any type will do)
  • 4 medium sized white mushrooms diced
  • 1 red bell pepper diced
  • 1 orange or yellow bell pepper diced
  • 1/2 cup spinach roughly chopped
  • 1 ripe avocado mashed (1/4 per burrito)
  • 6 eggs (or sub the cheesy tofu scramble recipe for vegan burritos)
  • 2 cloves garlic minced
  • 1 tsp paprika
  • 1 tsp olive oil (not necessary – you can water fry***)
  • Franks buffalo sauce (or any other hot sauce you prefer – Valentina hot sauce also works well)
  • 4-8 slices of aged cheddar (optional) sub for vegan cheese or skip the cheese all together
  • 4 multigrain burrito wraps (original, spinach, or any other style of wrap will do)

Directions

  1. You can prepare the sour cream the night before or the morning of.
    • IF starting the sour cream the night before you can soak the cashews in hot water in a bowl overnight so that the cashews are fully covered by the water and a plate sits on top of the bowl keeping the heat in.
    • OR the morning of you can place the cashews in a pot covering them with water and bring them to a boil.  Once boiling turn off the heat and let them sit on the hot element to keep soaking for another 10 minutes or so to make sure they are extremely soft.
  2. Then take the boiled cashews, and 1/4 cup of the water that the cashews were boiled in and add them to a blender cup (personal sized smoothie cup works best), you can use a larger blender or food processor as well.  Add the rest of the sour cream ingredients to the blender cup and blend on medium to high for 1.5 minutes or more until blended into a cream (no chunks remaining).  You may need to feed 1-2 tbsps of water into the mixture at a time if it does not have enough liquid to blend.
  3. Once the sour cream is made, set aside and prepare the burritos.
    • Side note:  IF making these burritos vegan, make the cheesy tofu scramble recipe before you begin frying up the veggies.
  4. Bring the frying pan to medium heat and place the 2 minced cloves of garlic into the pan with 1-2 tbsp of oil or add 1/4 – 1/3 cup of water to fry them in (waterfrying).
    • Side Note: I like to add 1/2 cup of water to the frying pan with the veggies and garlic to that they cook through more thoroughly and become soft, it’s almost like frying and steaming at the same time!
  5. Place the diced onion, and bell peppers into the pan as well.  Begin to fry everything together so that the garlic and onion starts to become fragrant.
  6. Add in the diced mushrooms and 1 tsp paprika into the veggie mixture.
  7. Once everything is cooked thoroughly and there is no water left in the pan you can turn the pan down to a low-medium heat and place the 6 eggs, and 1/2 cup of chopped spinach into the veggie mixture.  Start mixing the eggs thoroughly into the veggies to make a sort of scrambled eggs (or add in your already scrambled tofu and mix for 1-2 minutes).  You want more of a scrambled texture not an omelette texture.  Don’t be afraid to get in there and mix them up.
  8.  The egg scramble will only take a few minutes to cook until the eggs are fluffy, this is when you want to remove them from the heat, do not let them dry out as you want the creaminess of scrambled eggs.
  9.  It is okay to leave the egg mixture in the pan off the hot element while you prepare the next steps.  Lay out 2 of the burrito wraps, mash 1/4 of the avocado into each of the wraps, next take a tbsp of sour cream and spread it on each of the wraps.  Pour a tbsp or more of hot sauce onto the middle of each of the wraps then add 1/4 of the veggie egg mixture to each wrap, place a slice or two of aged cheddar on top and roll up the burritos.
  10. Place the burritos (seam side down) in a new pan on medium heat with a spray of oil for cooking if needed and cover with a lid, check in a few minutes and once golden brown, flip the burritos to toast the other side.  It is important to have them covered with a lid so the cheese can melt into the inside of the burrito when browning the outside.
    • When cooking the burritos prepare the last 2 burritos so they are ready to grill when the other burritos are done.
  11. Serve the burritos with some fruit, hashbrowns, or a smoothie for a delicious, nutritious breakfast full of veggies, protein, and healthy fats to keep you full!
  12. Enjoy!

Vanilla Latté Protein Smoothie

Raise your hand if you’re a coffee lover, I know I am!  It is so comforting waking up in the morning to brew a nice cup of jo and start your day.  But is it good for you?  Caffeine is an addictive drug so surely it does not benefit your health… or does it?

Coffee is one of the most popular drinks in the world and as it turns out making coffee a regular daily beverage has loads of benefits to your health.  Coffee has high levels of antioxidants and tons of beneficial nutrients which gives coffee drinkers a much lower risk of serious illness and diseases.

Most people fall in love with coffee during their college and university years in western culture because it can help people feel less tired, increasing their energy levels.  Coffee contains a stimulant called caffeine which is the most popular psychoactive drug in the world, meaning it changes your brain function (ie. mood, behaviour, cognition, and perception).  When caffeine enters your bloodstream and makes it way up to your brain it actually increases the amount of neurotransmitters firing (such as norepinephrine and dopamine) which improves various aspects of brain function including reaction time, energy levels, and memory.

Coffee drinkers also have a much lower risk of type 2 diabetes.  In many studies done including one from Harvard School of Public Health (HSPH) “the researchers found that the participants who increased their coffee intake by more than one cup a day (on average, an increase of 1.69 cups per day) over a 4-year period had an 11% lower type 2 diabetes risk over the subsequent 4 years, compared with people who did not change their intake”.  Other studies have shown an average of a 23% to 50% lower risk of type 2 diabetes.

Studies on coffee have also shown to lower risk of Parkinson’s disease and the stimulant caffeine in coffee also helps those who already have Parkinson’s disease control their movement.  Although it is important to note that those who drink decaf do not have a lower risk of Parkinson’s.

Research has shown that coffee drinkers have a 40% lower chance of developing liver cancer and for those who drink alcohol, coffee consumption can also lower the chances of liver disease by 22%.

Coffee has a ton of antioxidant properties.  In the standard western diet studies have shown that people get more antioxidants from coffee than from fruits and vegetables combined!  Decaf and regular also seem to have the same antioxidant levels.

So now you can enjoy this vanilla latté protein smoothie in the morning or before a workout and all the added benefits that coffee gives your body!

Vanilla Latté Protein Smoothie

  • Servings: 1
  • Difficulty: Easy
  • Print

Ingredients

  • 1/4 cup vegan vanilla protein powder (I use tropeka)
  • 1 tsp or tbsp of instant coffee (depending how strong you’d like it)
  • 1 cup oat milk or any other plant based milk you desire
  • 1 ripe banana (frozen for colder smoothie)
  • 5-6 ice cubes
  • 1 to 2 medjool dates to sweeten if you’d like (optional)

Directions

  1. Add all the ingredients into a blender and blend on high for 10-15 seconds.  I use my ninja blender and it blends to a very creamy consistency.
  2. Enjoy in the morning or afternoon to give yourself a little boost of creamy deliciousness!