Red, White and Blue Layered Smoothie

I’ve got a fun and festive recipe for you today, courtesy of my friends over at Wild Blueberries – a Red White and Blue Layered Smoothie! I love any holiday that gives me an excuse to make fun food, and the Fourth of July is no different. Come to my house for a July 4th celebration and you’ll probably be eating nothing but red, white, and blue food. Rather than relying on food coloring to make everything festive, I prefer to stick to the colors mother nature gave us!

This Red White and Blue Layered Smoothie is perfect for celebrating July 4th. Made with all natural colors, it's refreshing, delicious, and so festive!

If you’ve ever tried to create blue food naturally, you probably know you don’t have many options. But Wild Blueberries are as close as you get to a bright blue color, no food coloring required! This beautiful hue is due to anthocyanins, the phytochemicals that give Wild Blueberries their deep purple-blue color and are responsible for many of their antioxidant benefits.

Wild Blueberries are the perfect addition to this fun layered smoothie, not only because of their color, but also because they’re duper delicious! You know I love a good Wild Blueberry smoothie (or chia fresca), and this one is triple the fun. The blue layer is a yummy blueberry-banana-peanut butter smoothie, the white layer is a super creamy layer with bananas and coconut whipped topping, and the red layer is light and fruity with raspberries and cherries. All together you’ve got a gorgeous festive smoothie that you can feel good about serving your guests!

This smoothie is super refreshing, which makes it perfect for serving on July 4th or any other hot summer day. The key to getting beautiful layers is freezing the glasses for a few minutes between layers. That lets each layer firm up a bit before another layer gets poured on top. No need to freeze overnight or anything, just for a few minutes while you wash out the blender and prepare the next layer! The layers look super impressive, but are actually really easy to make – you know I’m all about simple recipes!

If you love Wild Blueberry smoothies as much as I do, I’ve got great news for you! My friends over at Wild Blueberries have put together an awesome giveaway that starts on July 5th:

This summer, stay cool and go WILD with Wild Blueberries. From July 5th – 26th, the folks over at Wild Blueberries is hosting its Wild Blue Summer Sweepstakes and giving away six NutriBullet PROs – the official blender of Wild Blueberries. These high powered blenders are perfect for making delicious smoothies that help us all keep cool all summer long!
 
To enter simply visit this link  from July 5th – July 26th and enter your email address. As a “Thank You,” the folks over at Wild Blueberries have created a Wild Blue Summer Recipe eBook for entering. This recipe book features eight recipes (including a few of my own!) to help you stay cool and healthy this summer! Visit the Wild Blue Summer Contest page to learn more and enter!
 
Click here on July 5th —>  http://www.wildblueberries.com/Wild-Blue-Summer/
 
Red, White and Blue Layered Smoothie

Yield: 1 serving

Ingredients

    Bottom Layer:
  • ¼ cup Greek yogurt, plain
  • 1/3 cup frozen Wild Blueberries
  • ½ banana, frozen
  • 1 tsp peanut butter powder
  • ½ tsp honey or few drops liquid stevia
  • Middle Layer:
  • 1/4 cup Greek yogurt, plain
  • ¼ cup Coconut whipped topping
  • ½ banana, frozen
  • 1 tsp honey or few drops liquid stevia
  • Top Layer:
  • ¼ cup unsweetened coconut milk
  • 1/3 cup frozen raspberries (or fresh)
  • ¼ cup frozen cherries

Instructions

  1. Combine ingredients for first layer in a blender. Blend well and pour into a tall glass.
  2. Place glass upright in the freezer. Wait about 10 minutes.
  3. Clean out blender and prepare second layer. Remove glass from the freezer and pour in second layer. Return glass to freezer.
  4. Clean out blender and prepare third layer. Remove glass from freezer and pour in final layer. Top with more Wild Blueberries.
http://foodconfidence.com/2017/07/04/red-white-and-blue-layered-smoothie/
A formula meal is a dish that follows a specific formula each time, but allows you to change up the flavors and ingredients to create different takes on the same dish. I love that formula meals are customizable and don't require a recipe. They’re definitely my preferred way to cook! In today’s formula meal walks we're putting together a healthy breakfast. Whether you're looking to start your day with a warm, cold, sweet, or savory dish -- I’ve got you covered.

Formula Meals: Healthy Breakfast

A formula meal is a dish that follows a specific formula each time, but allows you to change up the flavors and ingredients to create different takes on the same dish. I love that formula meals are customizable and don't require a recipe. They’re definitely my preferred way to cook! In today’s formula meal walks we're putting together a healthy breakfast. Whether you're looking to start your day with a warm, cold, sweet, or savory dish -- I’ve got you covered.If you’re like me, you seek out recipes that use clean ingredients and are simple to make — especially first thing in the morning. Most people know it’s important to eat a healthy breakfast, but many people are confused about what to eat. They want easy and delicious options that will keep them full and satisfied until lunch.

That’s where my formula meals come in.

What is a formula meal, you ask? A formula meal is a dish that follows a specific “formula” each time you make it, but also allows you to change up the flavors and ingredients to create different takes on the same meal. The best thing about a formula meal is that there’s no require required. It’s definitely my preferred way to cook!

In today’s formula meal walks we’re putting together a healthy breakfast. Whether you’re looking to start your day with a warm, cold, sweet, or savory dish — I’ve got you covered.

Some of the common mistakes I see with my clients are either skipping breakfast altogether OR eating an unbalanced breakfast. When designing any meal it’s super important to include a high fiber carbohydrate, a lean protein, and a healthy fat. Breakfast is no different. An unbalanced breakfast (or no breakfast at all!) can result in a mid-morning hunger crash, which usually leads to overeating and mindless snacking later in the day (not to mention a cranky attitude). Eating a balanced breakfast keeps you satisfied all morning long, helping you avoid the Starbucks drive thru (or the vending machine) by 10 am.

Here’s the formula:

1 part protein: Include a lean protein source like eggs, Greek yogurt, cottage cheese, milk, hemp seeds, turkey or tempeh sausage, protein powder, and beans/legumes.

1 part fruits OR veggies: For savory options include sauteed veggies like spinach, peppers, mushrooms, or zucchini (great with eggs or even as a topping for savory oatmeal). On the sweeter side, fresh fruit is a great choice. Try sliced apples, berries with your yogurt or cottage cheese, or mashed bananas in your oatmeal. Tip: go seasonal when you can…think apples in the fall, peaches and strawberries in the summer, oranges in the winter, etc.

1 part healthy fat: Add a serving of healthy fats like nuts, flax seed, chia seed, eggs, avocado, cheese, nut flours (like almond flour for gluten free pancakes), or nut butter to add even more staying power to your breakfast. Sometimes the fat and the protein are combined together, and that makes it easy!

1 part whole grains OR beans: Fiber is a crucial part of a filling breakfast, and it can come in the form of whole grains or beans. A serving of whole grains typically includes oats, whole grain toast (sprouted if you can find it) or quinoa. Beans include black beans, lentils or even bean flours like chickpea for making gluten free dishes.

Remember, the combination of protein, fat, and fiber is what keeps you full and energized.

Looking For Inspiration? 

Want More Formula Meals? Try these:

Stir Fries

Quinoa Salad

Energy Balls

Egg Muffins

Superfood Salads

Wild Blueberry Banana Bread

This gluten free banana bread is moist and delicious! The perfect breakfast treat!

This month over on my Healthy Aperture column I’m sharing a recipe for an easy to make Wild Blueberry Banana Bread. As you know, I usually don’t venture much into baking, but I was getting sick of my usual breakfast (peanut butter toast) and needed a change.

This gluten and dairy free recipe was simple enough. Just combine all the ingredients together and bake. Right up my alley! I used a mix of almond and coconut flour because my all-purpose flour was not super fresh. I did have some whole wheat flour in the house, but wow, that stuff is hard to bake with. I’ve tried adding it to recipes and they end up tasting like wheat bricks! For some reason I get a better turnout when baking with gluten free flours.

Wild blueberries are also a favorite in our house. They sweeten just enough and allow me to use less sugar. Plus, the flavor isn’t super overpowering. Of course they’re also crazy healthy! Recent research even shows they have mood boosting effects. What better way to start the day, right?

Visit my Inspired Vegetarian column over at Healthy Aperture for the recipe — plus a whole lot more vegetarian goodies from my kitchen.

CLICK HERE for the recipe.