Sunday Smoothies: Peanut Butter-Banana-Coconut with Soy Milk

Green Girl Goodies, October 2012

This smoothie is rich and delicious as well as healthy.  The fat content is significantly higher than most fruit and vegetable smoothies I have made in the past however the fat is plant based monosaturated fat, the “good” kind of fat.  Regardless, I think it is important to indulge on occasion!  The “So Delicious” dairy free ice cream is one of my favorite non-dairy ice cream options and it adds a nice creamy element to the smoothie.

Yield 2 large 22 oz servings or 4 small 11 oz servings

2 ea Bananas, medium

2 c Soy Milk, Vanilla

¾ c “So Delicious” Dairy Free Coconut Ice Cream, Vanilla Bean

2 tb Peanut Butter, Crunchy

2 tb Honey

-     Use a metal spoon to “cut” the bananas into small pieces.

 

-     Add the ice cream, soy milk, peanut butter and honey.  When adding the peanut butter and honey, do your best to place it in the middle so it doesn’t get stuck to the sides of the blender.

 

 

 

-     Blend well and split servings accordingly.

 

Calories:  509

Fat:   19.9 g or 24% of D.V.*

Protein:  11.9 g or 24% of D.V.*

Fiber:  12.2 g or 44.5% of D.V.*

Sugars:  64.9 g

*Based on a 2,000 calorie diet

*Nutrition facts based on a large 22 oz serving

Next Sunday Smoothie: 

Pineapple-Blueberry with Spinach, Tofu and Cranberry Pomegranate Juice

Sunday Smoothies: Peanut Butter and Banana with Soy Milk

Green Girl Goodies, July 2012

The blend of peanut butter and banana has always been one of my favorite combinations.  I am sure many of you have had that same mishmash in a smoothie before but in this case I use soy milk to blend the two while still keeping it healthy.  Any peanut butter will work but I like to use Naturally More peanut butter.  It is fortified with flax seed, flax oil and wheat germ to provide more protein and essential fats.  While the majority of peanut butters are mostly monousaturated fats Naturally More contains more of the “good” fats, omega-3 and omega-6 fatty acids.  It can be found with the regular peanut butter in most grocery stores. 

Yield 1 serving

1 Banana, large

1 c Soy Milk, regular or vanilla (I used regular)

1 tb Peanut Butter, preferably Naturally More

1 tb Honey Flavored Agave

-      Using a spoon, “cut” the banana into small pieces and place them in the blender.

-     Add the peanut butter.

-     Add the soy milk then the agave and blend!

Next Sunday Smoothie:

Mixed Berry, Peach and Cranberry

Homemade Energy Bars #1

Green Girl Goodies, February 2012

2 tb Vegetable Oil
3 c EnviroKidz Koala Crisp (Chocolate Brown Rice Puff Cereal)*
1 ½ c Dried Cranberries
½ c Sliced Almonds
½ c Coconut Flakes, sweetened
4 tb Flax Seed, Ground (Flax Seed Meal)
1 c Honey
1/3 c Crunchy Peanut Butter
1/3 c Creamy Peanut Butter
¼ tsp Sea Salt

- Preheat the oven to 350.
- Place the cereal, cranberries, almonds, coconut and ground flax in a large bowl.

- Heat the honey, both types of peanut butter and the salt over medium heat until smooth.

- Pour the heated mixture over the ingredients in the bowl and stir to mix well.

- Using a paper towel spread the vegetable oil evenly over a metal baking sheet.

- Dump the energy bar mixture onto the greased cookie sheet.

- Spread the mixture into an even layer approximately 3/4” thick.

- Place the bars into the preheated oven. Cook for 5 minutes, then rotate the pan.

- Cook for approximately 5 more minutes or until golden brown around the edges and slightly darker than the original color.  The bars should feel mostly firm to the touch.  Let them cool before cutting as the sugars need to harden slightly or the bars with crumble.

- Cut the bars into the desired size. Depending on the sweetness of the peanut butter you use, the bars can be very rich and sweet.

- Wrap the bars tightly in plastic wrap and place them in the refrigerator or freezer. The bars can be eaten right away but will set better once chilled and are best eaten straight from the fridge or 5 to 10 minutes after pulled from the freezer. They can be stored properly refrigerated or frozen for up to 3 months.

*Available at Trader Joe’s

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