Category Archives: Smoothies

Chocolate Caramel Banana Protein Shake



Today was my long run day! I am training for a half marathon in Asheville, NC. The race is right before my sister’s wedding at the end of August. I am getting very excited!  Both of the events are less than a month away.

My husband and I had one of our good friends over this morning. She is also training for a half marathon and we did a very hilly workout in our neighborhood.  After the run I felt like I needed a good cool off and protein boost. This protein shake did the trick. I added a frozen banana and some fresh baby spinach for extra fiber and nutrients for the recovery period. It was delicious!! I cannot wait to go for a run again and make another.

This recipe yields two large shakes: (serving size 2 cups per shake)

Recommended tools for the job: Vitamix, Small rubber spatula.



3/4 cup of unsweetened vanilla almond milk

3/4 cup of water

1/4 teaspoon of caramel extract

1 scoop of chocolate protein powder (look for one with about 100 calories per scoop)

1/3 cup of packed fresh baby spinach


1 small frozen banana

1 & 1/2 cups of ice


  1. Place the first 5 ingredients into the blender. Place the blender on smoothie mode.
  2. Once the first cycle has elapsed, remove lid and add frozen banana and ice.  Secure the lid.
  3. Place the blender on smoothie mode again this time use the blender wand to move the ice around to create a smooth texture. Continue stirring until the cycle has elapsed.
  4. Pour the shake into two large mason jars and enjoy. I like to use a spoon to savor the flavor and my hubby enjoys his with a straw.  


Banana Chocolate Protein Shake with Cocoa Nibs

This is a freshing drink after a long humid run. I added a banana for some thickness, extra fiber, and potassium. To top it off, I sprinkled cocoa nibs for an added flare. I have a new found love for cocoa nibs. 

Cocoa nibs packet some hefty antioxidants from the cacao bean which chocolate is harvested from! Not to mention they add a nice nutty texture with cocoa flavor, bonus no sugar. 

1 scoop of chocolate protein powder (about 100 calories per scoop) 

1 cup vanilla almond cashew blend unsweetened milk (or any other unsweetened vanilla nut milk around 25-35 calories per serving)

1 medium banana

Handful of ice (5-6 cubes) 

A pinch of cocoa nibs


1. Place the milk, & protein powder in blender, pulse a few times. Add banana and purée mixture. Add ice and allow the blender to work its magic. Mix until you reach the desired consistency you prefer. Pour into a fun glass and top cocoa nibs. Enjoy! 

Mocha Shake

Coffee, Cafe’ Du Monde Chicory and Chocolate are just a few of my favorite flavors. 

My husband and I love Café Du Monde, we fell in love with the taste  a few years back when we went to New Orleans.  Now we look for the chicory everywhere we go. We are lucky on occasion my husband’s Aunt Cindy & Uncle Larry from Louisiana bring it to us when they come to visit us up north.

We use to order the chicory on Amazon but now we found the liquid gold at an Asian Market in the strip district for a good price so we purchase it there (in bulk)! 

I am getting ready for a half marathon this weekend and I am logging my last few runs before the big day. This shake is quick, easy, and refreshing after a hot run and is also a great way to use leftover coffee. 

Serving size one


2 cups of chilled leftover coffee made with chicory 

1 scoop (31 grams) of chocolate protein powder about 100-110 calories per scoop

6-7 ice cubes

A fun 16 oz drinking vessel with a straw


1. Place coffee in the blender*. Add the powder and ice, pulse until you reach the desired consistency.

2. Pour into your vessel & enjoy! 

*Alternate: If you do not have a blender that is OK place the scoop of protein powder in your vessel and slowly pour in the coffee while whisking. You can also shake the ingredients together (after you secure the lid for shaking). Then add ice cubes. 

Tip when I make my coffee, I usually do 4 scoops of ground high quality coffee and one scoop of chicory for one pot of coffee. However I like weak coffee, I suggest for you to use one scoop less of your regular coffee and substitute the last scoop with chicory. 

Banana Almond Milk Smoothie


I needed this smoothie after that Pittsburgh half marathon on Sunday! I was craving a chocolate banana combination and this is what I came up with! It is a super quick and easy recipe. Not to mention a resourceful way to utilize bananas that are too ripe to use but perfect to freeze for smoothies. 


1 Cup of unsweetened vanilla almond milk 

1 teaspoon of unsweetened cocoa

Half a teaspoon of peanut butter extract

Half a teaspoon of vanilla extract

6-8 ice cubes

One frozen banana, sliced

1/2-1 packet of truvia 


Place all the ingredients in a high tech blender. Position the blender to smoothie mode, blend & Enjoy! 

Suggested serving one