Pumpkin Pie Smoothie


Fall is here and time for pumpkins, spice, and everything nice!

Pumpkin Pie Smoothie


  • 1/3 cup organic canned pureed pumpkin
  • 1 cup almond or coconut milk
  • 1 tbsp almond butter
  • ½ frozen banana
  • 1 pitted date
  • 3/4 tsp pumpkin pie spice (or 1/4 tsp ground cinnamon
 and 1/8 tsp nutmeg)
  • 1/4 – 1/2 tsp pure vanilla extract
  • 1 tbsp ground flax seeds
  • 1 tbsp chia seeds
  • ½ cup ice cubes
  • cinnamon stick

(optional: Scoop of a clean vanilla protein powder )

Blend all ingredients until smooth and top with cinnamon. Add a cinnamon stick and enjoy!

Always feel free to add greens, super foods, or protein powder of choice.

Having a Vitamix makes whipping up smoothies so easy, delicious, and quick!


Strawberry Bang Smoothie

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Strawberry Bang Smoothie

  •  1 Cup Coconut Milk
  •  1 Cup Cultured Coconut Milk (found by the kefir in the refrigerated section)
  •  1 Cup frozen Strawberries
  • 1 Cup Chopped Spinach
  • 1 Tbsp Flax
  • optional: scoop of high quality protein powder

Place all ingredients in a blender and blend until smooth. Enjoy! (2 servings)

I love to start my day with a smoothie. Get creative with your ingredients. Change up your greens, change up your milks, super foods, and fruit to create a smoothie perfect for you.

Chia Seeds, benefits and recipes

Chia seeds

The Chia seed is an ancient SuperFood used by Aztec and Mayan warriors to increase their energy and stamina, way back in 3500 B.C. Chia is the highest plant-based source of Omega-3s, fiber and protein. Many health experts agree that these tiny seeds are the next big thing in nutrition. In addition to protein and Omega-3s, they are packed with protein, healthy oils, fiber, disease-fighting minerals, enzymes and antioxidants. The Chia seed also has three times more calcium than milk, for an excellent non-dairy source of this bone-building nutrient.

Chia seeds can be added to just about any recipe, providing extra nutrition without changing the taste or texture. When you add chia seeds to liquid, they form a gel and absorb ten times their weight in water, making it an excellent source of hydration. The seeds take on the flavors of whatever food you mix it with.

I try to eat Chia seeds every day, mixing a tablespoon or two into oatmeal, smoothies and soups, or sprinkling it on top of salads.

This month’s SuperFood at a glance; Chia seeds are:

• A complete protein with all of the essential amino acids intact. This is a great protein source!

• A super source of Omega 3 fatty acids (the same Omega-3s that we get from fish oil and flax.) Omega 3 fatty acids are well-known for controlling inflammation in your system.

• High in fiber, which helps pull toxins from the digestive system. Fiber also keeps things “moving” and makes you feel fuller, longer.

• Rich in antioxidants (more than blueberries!) which protect your cells and tissues and keep you looking and feeling YOUNG!

• A source of sustained energy and known to help relieve inflammation in the body.

• Research shows that the concentrated amount of antioxidants and Omega-3s in Chia seeds may help improve brain clarity, concentration and memory.

Drea’s Recipe Corner
Banana Nut Loaf
Makes one loafbanana_bread

5 large over-ripe bananas
1 cup almonds
2 cups pecans
1 cup of buckwheat or brown rice flour
1/2 cup of maple syrup
3 Tbsp chia seeds
2 Tbsp cinnamon

Start by pre-heating the oven to 300 degrees . Then blend the almonds and pecans in a food processor so that they form a flour-like consistency; this should take about 30 seconds. Once the mixture is smooth, add it to a mixing bowl with the buckwheat flour, maple syrup, chia seeds, and cinnamon, mixing them all together. Next, mash the bananas together util smooth before stirring them into the flour/nut mixture; at this point the mixture should be nice and sticky. Grease a loaf tin with coconut oil and then pour in the mix and allow it to bake for about an hour. Slice and store in snack-size freezer bags for the perfect travel treat! They will defrost naturally in your carry-on or backpack!

Dirt Balls
From Dr. Mark Hyman’s, The Blood Sugar Solution Cookbook



1 cup raw cashews
1 cup rolled oats
1/4 cup chia seeds
2 tsp ground cinnamon
1 cup dates
1/4 cup cacao powder
1 Tbsp coconut oil, melted
3 Tbsp water
1/4 cup coconut flakes

Combine the cashews and oats in the work bowl of a food processor and pulse until they are as fine as breadcrumbs. Add all remaining ingredients, except coconut, and process until it forms a large ball. Roll out 12 equal balls and pour the coconut flakes out onto a large plate. Roll each ball in the coconut until completely covered. Refrigerate for at least 30 minutes. Store leftover Dirt Balls in the refrigerator for up to 5 days.

Homemade Trail Mix Bars


3 cups puffed whole-grain cereal (e.g., puffed wheat or Kashi)
1/2 cup chopped nuts or seeds (or a combination)
1/2 cup (or up to 3/4 cup) chopped dried fruit such as cranberries or blueberries (or a combination, NO added sugar)
3 Tbsp ground chia seeds
1/3 cup creamy nut or seed butter (e.g. cashew, almond – NO added sugar)
1/2 cup raw honey (OR brown rice syrup, light molasses, sorghum, or pure maple syrup)

Preheat oven to 350°F. Line a 9×9-inch square metal baking pan foil; spray with nonstick cooking spray. In a large bowl mix the cereal, nuts, dried fruit and (optional) flaxseed; set aside. Place the nut butter and honey in small heavy saucepan. Bring to boil over medium-high heat, whisking constantly for about 1 minute until bubbly and smooth. Pour hot mixture over cereal mixture in bowl, stir to blend (mix well to coat all of the cereal). Transfer mixture to prepared pan. Using a large square of wax paper or foil, firmly press mixture down into pan to firmly compact. Bake until just golden around edges, about 10 minutes. Cool completely. Remove bars using foil liner and cut into 16 bars or squares. Wrap in tin foil or plastic wrap and store in zip bags for travel. Makes 16 servings.








EGG MUFFIN (Makes 6 Servings)

  • 1 tablespoon extra virgin olive oil
  • 1 ½ cups egg white (or 6 whole eggs)
  • 2 cups raw spinach, chopped
  • 2 sweet peppers, chopped
  • 1 yellow onion, chopped
  • 1 cup raw asparagus ,chopped
  • Sea salt and black pepper to taste

PREHEAT YOUR OVEN: Preheat your oven to 350°F.

PREPARE YOUR VEGETABLES: Chop all the vegetables into small pieces. Add one tablespoon olive oil to a pan and sauté the peppers, onions and asparagus. Sauté for 5-7 minutes or until the vegetables soften. Then add the spinach and sauté for an additional 2 minutes.

COMBINE YOUR INGREDIENTS: Pour the egg whites into a bowl and mix in the sautéed vegetables. Fill each muffin tin with the egg and vegetable mixture.

BAKE YOUR MUFFINS: Bake for 20-25 minutes or until fully cooked

Get creative with your veggies. These reheat well so a great thing to have on hand for busy mornings or even dinners on the go.

Peanut Butter Apple Dip

We bought two cases of organic apples so finding ways to consume them all. What a great snack for the whole family (if you can tolerate dairy, or use coconut yogurt if not). I highly suggest taking 1-2 TBSPS on your plate with a few apple slices or the bowl will disappear quickly. Someone wanted to know the powdered peanut butter I used (love this one) so once looking at it, this came to me and it was Delish!10290669_505528219553526_8745577779551750629_n


Lemon Chia Energy Bites



It is a dreary, rainy, and cold Minnesota Spring day. Yellow and lemons always brighten my day when the sun is not shining.  Most of my energy bites have more winter flavors so it is time to experiment with some fresh flavors.


  • 1 cup raw nuts or seeds ( I used 3/4 cup raw almonds and 1/4 raw pumpkin seeds)
  • zest and juice from three organic lemons
  • 1 TBSP Chia seeds
  • 1 1/2 cup pitted dates ( I prefer medjool)
  • pinch of himilayn pink salt
  • 1/4 cup of unsweetened finely shredded coconut for rolling the bites in


Place the nuts and seeds into your Vitamix or high powered blender until finely chopped. Add chia seeds, dates, himilayn pink salt, lemon zest, lemon juice, and blend until the mixtures forms together. Transfer to a plate and form a square. Score 12 even pieces to make even size bites. Form into balls and roll into shredded coconut. Store in freezer or refrigerator.

***I am going to experiment with these by adding protein powder or hemp seeds for added protein.






Roll into balls and in coconut


Eat in moderation and enjoy!

Green Breakfast Smoothie

There are many variations to the smoothie and juice trend called the “green monster.”  It is a tasty way to get your greens into your diet and your childrens diet.  This weekend I made a green drink for my nieces and they loved it! They went home and told their mom how much they need a Vitamix blender now.  It is so important to teach are youth about good nutrition and healthy eating for our bodys to thrive not about deprivation or starvation to be a certain size.  I love these girls so much and want them to grow up loving themselves for who they are and I want them to take care of their bodies the best they can by staying active and eating healthy so they can live a long, happy, and healthy life.

I have this every morning for breakfast now and I absolutely love it.  If you like peanut butter and banana combo, you will too.  I promise you can’t taste the spinach.

Green Breakfast Smoothie

1 cup unsweetened vanilla almond milk

1 frozen banana

2 handfuls of fresh organic spinach

2 tablespoons of PB2  or if you prefer peanut butter that works too

1 tablespoon of chia seeds

Blend in a high speed blender such as a vitamix until smooth (about 45 seconds)



Healthy flourless Chia Banana Pancakes

I used to make these banana pancakes all of the time when I would have ripe bananas to use up.  I have been on such a green smoothie kick that I had forgotten about them. I saw the basic recipe on pinterest last year but I of course have to change it to my taste. They are really easy to make, full of fiber, omegas, and protein.  A great filling meal that taste like comfort food when you are eating a clean diet.

Basic Ingredients

1 ripe banana

2 eggs

mash banana


add eggs and mix well.  Add any additional ingredients you would like.


My additions to me add more nutrition and taste.  I add to the egg banana mixture :

1 TBSP chia seeds for fiber, a little more protein, and it is full of omegas

1/2 tsp pure vanilla

about 4 shakes cinnamon


grease a griddle with coconut oil or oil of your choice

heat to about a medium heat, use 1/4 cup batter per pancake

and fry as you would a regular pancake. This recipe makes about 4 pancakes.

Today I topped mine with strawberries, banana, raw coconut and a little cinnamon.


One of my favorite ways to top this is with fresh blueberries.  Other toppings I have done is bananas, organic honey, and raw walnuts.  A little honey Noosa yogurt and berries is a great topping a well.  Get creative!


Honey Vanilla Roasted Walnuts

Oh how I wish you guys could smell these because they smell AMAZING! Walnuts are a great source of omega 3s, are high in antioxidants, and are beneficial for your cardiovascular health. These walnuts make a great snack, or taste great on top of a spinach salad with berries and a vinaigrette, or give them as a gift. As with any nut, moderation. Nuts are very easy to over eat if you don’t measure out a serving.

Roasted Walnuts
2 cups walnuts, raw
1 tablespoon olive oil
1 tablespoons organic honey or more to your taste. I just use one.
¼ teaspoon himilayn pink salt
1-2 vanilla beans or organic real vanilla (that is what I used today)
dash cinnamon, ground

Place walnuts and oil in a skillet and turn heat to high
As soon as you hear the first sizzle, turn heat down to medium or low
Toast walnuts a few minutes until they smell nice and nutty. Watch them close so they do not burn.
Add honey and stir to distribute evenly, cook for a minute or two, then add salt.
Scrape the beans out of the vanilla pod if using fresh and stir into walnuts.
Remove walnuts from pan and add just a dash of cinnamon and let cool on parchment paper.

I seperated them out into individual serving sizes so I could grab for a snack. Very easy to over eat if I do not do this 🙂

– See more at: http://archive.leanbydrea.com/blog/2013/05/honey-vanilla-roasted-walnuts#sthash.XMW0FBb9.dpuf