Five Go-To Smoothie Recipes

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It is no surprise how fond I am of smoothies (exhibit A, B, C). They are cheap to make if you shop smart, they take moments to whip up, and they are just as great for breakfast as they are for a snack or dessert. Plus, when it comes to sneaking greens into your daily routine, there's nothing better than a chocolate smoothie with spinach - can't even taste it, promise.

Let's face it, though. Sometimes it's easy to get stuck in a rut. In fact, I feel that way right about now! I thought I would dig through my personal files, draw out my favorite combos I've made in the past, and put them together for you in a handy dandy post. This is a preview of a 14-Day Smoothie Challenge coming your way in May. Interested? Stay in the loop by clicking below!

 

Let's get started with five go-to smoothie recipes you don't want to miss!

A couple notes first:

1. For creamy, thick smoothies, freeze berries or bananas beforehand. Best way to freeze bananas? Peel, slice, and lay bananas flat on a baking tray. Place in the freezer. Transfer to a bag and use when needed.

2. The liquid measurements (i.e. 1.5 cups of almond milk) are just estimates. Use more or less depending on desired thickness of smoothie.  

3. Ice is always optional. 

4. If these aren't sweet enough, have no fear! Add in an all natural sweetener like maple syrup or honey to satisfy your need. Start at 1 teaspoon and increase to taste. 

4. Top them with the good stuff! I often put toppings on my smoothies (i.e. granola, chocolate shavings, coconut, almond meal, fresh berries, soaked nuts, etc.) to make these into nourishing and complete meals. Everyone has a unique diet and these recipes are perfect bases for getting all the necessary goods. Don't be afraid to limit the liquid, make it more thick like a frosty, and top it with yummy goodness for a great smoothie bowl. 

Okay. Nowwwww let's get started ... 

Almond Banana Smoothie
great for protein needs and sweet cravings

Ingredients::
+ 1 cup ice
+ 1.5 cups almond milk
+ 2 bananas
+ 2-3 tbsp almond butter
+ Optional: 1 tsp cinnamon & nutmeg
To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

Berry Detox Smoothie
great for bloating or indigestion

Ingredients::
+ 1 cup ice
+ 1 cup fruit juice or non-dairy milk of choice
+ 1 cup frozen berries
+ 1 cup spinach or kale (fresh or frozen)
+ 1/2 cup bananas (already peeled, sliced, & frozen)
+ 1 tbsp chia seed
+ 1 tbsp flax seed

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

Anxiety Kicker Smoothie
great for headaches, stress, or anxiety

Ingredients::
+ 1 cup ice
+ 1.5 cup non-dairy milk of choice
+ 1 cup frozen berries
+ 1 cup spinach or kale (fresh or frozen)
+ 1/2 cup oatmeal
+ Optional add-ins: 1 tbsp chia seed, 1 tbsp flax seed, 1 tsp cinnamon, 1 tsp tumeric

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

The Creamy Goodness Smoothie
great for belly bloat or fatigue

Ingredients::
+ 1 cup ice
+ 1 cup non-dairy milk of choice
+ 1 cup frozen mango
+ 1 half of an avocado
+ 1/4 cup oats
+ 1 tbsp chia seed
+ 1 tbsp flax seed

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

PB (or AB) Cup Smoothie
great for chocolate cravings or protein needs

Ingredients::
+ 1-3 cups ice
+ 1.5 cups of non-dairy milk of choice
+ 1 frozen banana
+ 1 cup spinach or kale (fresh or frozen)
+ 1 tbsp (or more) cocoa or cacao powder
+ 1 tbsp organic peanut butter or almond butter

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

And there you have it! Make these your own by changing up the fruits you've used, asking questions, and finding a recipe that makes you happy dance all around the room. 

Cheers to Great Smoothie Vibes! Xx. 

What is your favorite smoothie?

Tag @yourfriend_em on Twitter or Instagram when you make any of these recipes. Share this with people who could use some smoothie in their lives. Hashtag #thegreatvibesguide to spread the Great Vibes! Xx

P.S. Get a free 8-page Guide to Great Vibes filled with recipes, tips, and tricks to the lifestyle and body of your dreams.  >>>>>>>>>>>>>>>>>>>>>

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

Cocktails with a Twist: The Kombucha Paloma

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I've always been fascinated by cocktails; how they mix together so quickly and beautifully, how they slow us down on that first sip to appreciate and savor, and how they bring us to a time of traditional elegance. I grew up with the classic words, "shaken, not stirred" and couldn't help but fall in love with 5 o'clock drinks signalling the close of a long day. I imagine F. Scott Fitzgerald settled into a chair, cocktail in hand as he listened to Zelda rattle on to their friends about the latest gossip.

So turning 21 didn't mean guzzling down large volumes of alcohol - though that certainly had it's place - but rather finally being welcomed into the cool club where elegance, simplicity, and tradition are welcomed and celebrated.

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I'm happy to celebrate the beginning of Spring with collaborations and a new chapter: Cocktails with a Twist. I want these drinks to be just as simple as the recipes I post, taking little to no time yet bursting with flavor. At the same time, I want them to be twists on the classic and more traditional cocktails.

First at bat is a cocktail inspired by The Paloma - a tequila, grapefruit, and lime concoction topped off with sparkling water. I nixed the lime - couldn't find it fresh, but I'm sure it would be delicious - and replaced the sparkling water with plain kombucha from UpDog Kombucha. It's safe to say my world is forever changed. UpDog Kombucha's plain kombucha adds just the right sweetness to keep you coming back for more while also providing yummy health benefits like supported digestion and anxiety relief. Alongside freshly squeezed grapefruit juice, it's an irresistible combination.

Everyone's preferences are different when it comes to alcohol. If you find this is too weak or strong, adjust accordingly. I always make a recipe first the way it's listed, second with a little twist, and finally a third time to make sure I've got it just how I like it. I hope you share your versions in the comments or via social media so we can all enjoy! This cocktail can also be made without the tequila for a refreshing drink if you are expecting, have little ones who want to get in on the Great Vibes, or just want to sit back for an alcohol-free evening.

Without further ado ...

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The Kombucha Paloma

Ingredients ::

+ 4 Parts Freshly Squeezed Grapefruit Juice*
+ 4 Parts Plain Kombucha
+ 3 Parts Tequila
+ Pink Himalayan Sea Salt
+ Sugar (optional)**

Recipe ::

1. Add the first three ingredients to a shaker with ice (optional addition of sugar here).
2. Shake well. ***
3. Place ground salt onto a plate.
4. Coat the top of your glass with a little grapefruit juice and roll it along the plate to salt the rim.
5. Strain shaker contents into your glass.
6. Add ice if desired.
7. Sip & enjoy!

Notes ::

* I typically make 1 part = 1 ounce, however if you are making for more than one, keep the ratios the same, and all is good!

** This cocktail gets its sweetness from the plain kombucha and the grapefruit juice (i.e. it's not super sweet). If you're not used to that or want it to be a tad less savory, add whatever kind of sweetener or sugar you prefer to taste.

*** Kombucha naturally carbonates, so when you go to combine the ingredients, it might pop the top of your shaker slightly. This is normal, but be sure to hold the top and bottom carefully to form a tight seal. Don't cry over spilled cocktail if a little escapes -- it's all part of the Great Vibes!

Cheers to Cocktails & Great Vibes! Xx.

+ What's your favorite cocktail?

Tag @yourfriend_em on Twitter or Instagram when you make The Kombucha Paloma. Share this with people who could use some tequila in their lives. Hashtag #thegreatvibesguide to spread the Great Vibes! Xx

This post is done in collaboration with UpDog Kombucha. All opinions are honest and my own. Thank you for supporting the companies that support The Great Vibes Guide. Xx.

P.S. Get a free 8-page Guide to Great Vibes filled with recipes, tips, and tricks to the lifestyle and body of your dreams.  >>>>>>>>>>>>>>>>>>>>>

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

Beat the Afternoon Slump: 3 Natural Alternatives to Coffee

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So, that above statement is truer than true, am I right? As a proud coffee addict, this was never a post I imagined writing. It's coffee coffee coffee all day every day. Even as I edit this, I'm drinking my morning cup, so why would I be looking for alternatives?

Anxiety.

This past week, I found myself extra anxious having my afternoon cup. I found myself easily overwhelmed and worried over things which normally I'm pretty chill about. When I was sick a few weeks ago, I didn't even want coffee (serious gasp) and since then, I've been hyper aware of how it's affecting my system. Thus, today's post. Lately I am all about alleviating anxiety a kind and natural way, especially since I wrote last week about 5 ways you might have anxiety and not know it. But, and this is a huge but, I have trouble avoiding my love in the afternoon.

I recognize my mental health - and thus my overall health - is far more important than my traditional cup, but there's something so lovely about my afternoon tradition. In high school, I always shared a cup of coffee with my mom, chatting about my day, and taking a moment away from work to energize and refocus. Serious nostalgia for those laughs and memories, and every day I have a cup of coffee around three, I'm reminded to take a deep breath and settle into my afternoon workflow. Coffee is definitely part of my identity -- you'll never see me without a coffee mug (ceramic or travel, I don't discriminate); I'm always scheduling meetings and dates at coffee shops; and my new favorite shirt says, "all I need is coffee & mascara". Coffee is life. My life.

But while researching all kinds of greatness for a guide coming to The Shop next month, I stumbled across several alternatives to coffee. Curious, I tried them, knowing I could always follow them up with the ol' standby worst case scenario. Surprisingly, I was elated to find they were just as energizing, equally delicious, and still provided many great health benefits.

Without further ado, here are tried-and-true alternatives to coffee that provide lasting energy and beat the afternoon slump. Think: no spikes or jitteriness!

1. Apples

If you know me personally, up about as high on the totem pole as coffee is my love for apples. An apple a day keeps me happy, and lately I'll even admit to having two! Apples are composed of natural sugars, which the body quickly digests and turns into energy. Because apples are high in fiber, they’re absorbed by the body more slowly, which results in a continual stream of energy (a.k.a. no spikes or crashes -- heck yeah). I was intrigued by my favorite food when I read apples can give you a better energy boost than coffee.

2. Peppermint Tea with Honey

This is definitely my new favorite. In fact, I'm kind of obsessed - emoji with heart eyes - over this drink. Peppermint is naturally stimulating. It supports healthy digestion and has a sweet, strong taste all on it's own. Adding honey, though, really kicks it up a notch. Low on the glycemic index, honey is nature’s version of a quick energy shot, giving you a steady stream of energy to tackle all you have on your plate. Honey also has a whole host of other amazing properties, but we'll save that for another day. This mix is especially good before or after a workout. I've been drinking it mid-morning through work and in the late afternoon to tame my sugar habit and beat the slump and it's doing wonders.

3. Chia Seeds

So chia seeds have/had/will always have a moment in my life. They are probably the best addition to my plant-based diet ever. They are full of fiber, omega-3 fatty acids, manganese, phosphorus, and protein, meaning they tick off some serious nutrient necessities and keep you satiated. A recent study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for 90-minute workouts the same way as an energy drink would, but without all the extra sugar. The recipe below takes the natural, energizing benefits of fruit sugars combined with these nutritional powerhouses to create a delicious, tastes-like-desert, afternoon snack seriously capable of kicking the afternoon slump.


Chia Seed Pudding:
+ 1/4 cup chia seeds
+ 2 cups almond milk (or non-dairy milk of choice/ water also works)
+ 1 banana
+ Optional: 1tsp cinnamon, nutmeg, and tumeric

If you have a blender, grind the chia seeds, add the banana and liquid, and blend it all together. If you're running low on time or don't have a blender/grinder, mash the banana with a fork, add the milk, and stir in the chia seeds. Let sit 45 minutes or longer in the refrigerator. Enjoy!

Note: The chia seeds absorb 10x their weight in water, making a deliciously creamy pudding. By letting them sit for a length of time, the flavors combine and the recipe thickens, but if you are short on time, don't stress. It's still really good. Once the mixture reaches desired consistency, let your afternoon slump be gone!

There are some pretty great finds if I do say so myself. While I am definitely making these swaps, I'll be honest, sometimes I just want the quiet nostalgia of drinking coffee in the afternoon. Anxiety is real and sometimes kind thoughts and memories handle it better than diet, but these three alternatives are amazing. When I have them, I don't feel jittery or shaky. I haven't felt out of my skin or unable to process what is happening around me or to me. Instead, I feel stable, able to handle what's being thrown my way. I'd say nutrition for the win!

What is your favorite afternoon pick me up? Let's chat in the comments below?

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P.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?