Summer Kiwi Berry Cooler
Summer is right around the corner! And that means alllll the smoothies! Not only are they a healthy alternative to a regular meal, they also save a lot of time!
I would love to go all out in the kitchen for breakfast every day, sometimes that just isn't practical! So on days when time is at a premium, I usually default to smoothies that I can take with me, or walk around with while getting things done.
Another great perk is my son can also enjoy it relatively mess free 🤗 Usually when I make anything, smoothie or otherwise, I just grab what's on hand in the fridge (or freezer) and cross my fingers that it will be good 🙊 This combo came out pretty darn tasty, and it's also low in fat, high in protein and full of nutrients to fuel your morning! ☀️
What you'll need:
1/2 Apple, sliced (Fuji or other sweet variety)
1 kiwi fruit, peeled
1 cup frozen mixed berries
1 scoop vanilla ice cream protein powder
1/8 lime (a medium sized wedge, peeled)
1/3-1/2 cup water (depending on how "frozen" you like it) ❄️
Combine all ingredients in your blender, mixing until smooth...pour into a glass, sink a straw in and sip away! This would also work very well for a smoothie bowl, just top with some of your favorite add-ons 🍓🍌🍒
Enjoy friends, for breakfast, lunch or a healthy refreshing snack!
Get more refreshing smoothies breakfast recipes here!
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Healthy Protein Donuts
Is it a coincidence that Global Running Day AND National Donut Day fall on the same spot on the calendar? I think not! Its been a while since I've whipped up some healthy donuts, so I decided to take a crack at a new (and simple) recipe for this special foodie day!
Simple Donut Batter = Endless Topping Possibilities!
I decided to make a very easy donut batter to give me the ability to top the little rounds of goodness in a variety of ways, something my son was super excited to help with ("Mommy, can I eat that pile of sprinkles" was uttered at least half a dozen times lol). It calls for just 6 ingredients, and makes a total of 3 donuts (one of each flavor for our family)!
Protein Donut Batter:
First Preheat your oven to 350F
Next, for the donut batter you will need:
1 1/4 cups Kodiak Cakes Power Cakes Mix (also sold at Costco and most grocery stores)
1/3 cup Lakanto Golden Sweetener (this is non-glycemic sweetener made from Monkfruit that has a 1:1 ratio replacing regular sugar! It has no glycemic effect so its a great alternative for diabetics and those looking to cut refined sugars from their diet!) You can get it on Amazon here.
1 1/2 tsp vanilla extract
2 large eggs (fresh from our backyard chickens :)
1/2 cup Unsweetened Almond milk
2 Tbsp Extra Virgin Olive Oil
Combine all wet ingredients with the Lakanto in a large mixing bowl, then fold in the Kodiak Cakes mix with a spatula just until incorporated!
Let the batter rest for a minute, which is when you can prep your donut mold/pan. I love using my silicone donut mold by Keliwa, I place it on top of a regular baking sheet for ease of pulling it in and out of the oven!
Batter is made, now to get these babies baking!
In your lightly greased pan/mold (I used propellant free avocado oil spray from Costco), dollop about 3 heaping tablespoons of batter, just until each mold is about 1/2 full.
Place the baking sheet in the oven and bake for 15-18 minutes (may day a minute or two based on your oven, just be sure to check them for doneness with a toothpick). When the toothpick comes out clean, remove from the oven allow to cool for a few minutes before carefully popping your donuts from their molds onto a cooling rack with parchment paper underneath (this will save a lot of clean-up when the time comes to glaze and add toppings to these little wheels of awesome)!
A simple batter calls for a "blank slate" glaze so you can customize the flavors you want!
I wanted to get some variety for the donuts, so using a "blank slate" for the glaze that could be swapped for different flavor combinations was the way to go!
I ended up doing three total (Strawberry Sprinkle, Chocolate Chip Drizzle and Peanut Butter Dream), but there are so many other options, you could adapt this to any combination your mind can fathom (Blueberry Cheesecake sounds amazing in hindsight)!
Simple Donut Glaze Base:
2 tbsp Madagascar Vanilla Bean Ghee (you could certainly use regular butter or coconut oil)
1/2 cup Unsweetened Almond Milk
1/2 tsp Vanilla extract
1/3 cup powdered sugar
Combine all ingredients in a small saucepan and whisk together on medium low heat. When combined, divide evenly between 2-3 ramekins depending on how many flavors youre going for!
For each ramekin, I added 1 1/2 teaspoons of the powdered ingredients, mixed until smooth, then set up my toppings for the "assembly line".
3 Delicious Flavor Combos
Strawberry Sprinkle (1 1/2 Tbsp Phormula-1 Natural Protein, 2 tsp India Tree Natural Sprinkles)
Chocolate Chip Drizzle (1 1/2 Tbsp Cacao Powder, 2 tsp Enjoy Life Mini Chocolate Chips)
Peanut Butter Dream (1 1/2 tbsp PBFit (this thickened up more than I thought so I did have to add a splash of additional almond milk to thin it out!) 1 tbsp (about 1/8th of a bar)Level-1 PB Lovers Protein bar chopped into small chunks)
Spread about 2 tbsp of your desired glaze over the fully cooled donuts (don't put this on when they are still warm because it will run straight off!) and top with sprinkles, mini chocolate chips and protein bar chunks (or whatever combinations you choose!)
These came out so good, not overpoweringly sweet, and soft, moist cake-style donuts that weren't dense or heavy.
Once the glaze sets for about a minute, they are ready to eat!! We dove right in and had to sample them all, my son is ALWAYS a willing recipe tester lol...he gave them two-thumbs-up, so that's a win in my book!
The only down-side to making these for National Donut Day? Cleaning up lol! Thankfully the dishwasher will pick up some of the job.
Calories and Macros:
This recipe made 9 total donuts, and I split the glaze evenly across as well for easier tracking!
Donuts (without glaze/toppings): 100 Calories 4.9F 15.7C 5.3P
Simple Glaze (feel free to customize with your own combinations as desired!) 35 Calories 2.4F 3.4C 0.1P
Additional Toppings ranged from 2-8 calories per donut, I didn't go crazy with them, but if you do be sure to calculate accordingly as needed to stick with your plan!
*If you glaze and top these all at once, I recommend storing in an airtight container in the refrigerator for freshness! Otherwise, eat right away with people you love!*
I hope you enjoy these, not just for National Donut Day, but any time you're looking for a healthy donut swap!
Looking for more healthy recipes? Check out some of my favorites here! I also made some "no-bake" Donut holes last year, they are delish too :)
If you need help with making healthier choices, I'm here to help! Take your free nutrition assessment today and we will work together to make better lifestyle choices!
We all have bad days...
Times we feel stretched so thin there’s no more to give...
Moments we want to scream just for the release of stress and frustration.
Days that test our resolve and will to keep going, and make us questions everything.
No one lives in a highlight reel, no matter how great things seem.
While I choose to focus on the positive as often as possible, I’m no where exempt from feeling downcast, exhausted and overwhelmed.
These days are when it’s so important to cling to your truth, the flame you’re working so hard to keep alive.
The times when it’s down to a mere flicker, seek the oxygen, the things you can be grateful for in the midst of the struggle.
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” Isaiah 41:10
I wanted to share my IG post from a couple of days ago to bring light to a real issue in todays "social" world...
We can get so caught up in the thing that aren't going right, that we forget to lean on our faith, losing our focus on the Kingdom of God.
I've been spending a lot more time reflecting, in prayer and meditation with the Lord, something that has gotten put on the back burner more lately as things have gotten "busier".
Things that I notice more and more that tend to distract me from what really needs my attention. We are constantly bombarded with trivial issues, random posts and updates filled with complaints, gripes and problems, but unfortunately, very few resolutions.
Pop culture and consumerism rules the web (is there any place you can go online without being bombarded with ad pop-ups and solicitations?), and so many people feel the pressure to showcase a highlight reel glamorizing both, yet they neglect their self care and relationships, feeling alone, unfulfilled and isolated despite the "attention" they get from likes and shares.
It's overwhelming, the constant stimulation and feeling of social pressure, but what do we do to realign and redirect the course of our lives?
Realizing the root problem: there is no substitute for REAL INTERACTION...
We have to get back to genuine experiences, face-to-face conversations and stepping foot outside of the digital more frequently into the real world.
Allowing the surreal imaging, fake drama and glamorous "experiences" on social media replace our own existence is not only damaging our current culture, it's reshaping things in a way that is unpredictable for the future.
While I do believe there is potential for good using social, we place far too much emphasis on its importance. And despite the emotional attachment many of us have to the "feedback" we get, often the words we read in posts resonate in that moment, but they don't hold the same weight as a conversation in person.
How much more meaningful is actually getting into our neighborhoods and DOING more of what we talk about, spending quality time with the people we care about, lending aid to those in need, going on that mission trip, and actually utilizing our unique gifts and talents while experiencing the blessings God has intended for us?
We used to know what that felt like, and I sense a shift happening as more people see the negative implications of allowing online interactions take over real relationships and conversations.
Spend more time in prayer, give more of your time and energy to serve others, and nurture your gifts through action.
Disconnect from the digital, and spend some quality time in the real...yesterday I took some time to paint with my son, and just talk and experiment with different colors and designs.
It was such a refreshing experience, and it took me back to something I love tremendously but never seem to have time for...creating art, landscapes and drawing. Seeing my son so focused and intent made me realize that is something I lack most days.
Constantly pulled in 100 different directions, it is near impossible to get any one task done much less enjoy any semblance of the present moment. I'm striving to regain that clarity and focus...and my prayer is that you will too.
We have to focus on what matters most..
"Don't become blinded by the transient."
I read this powerful statement in my current reading, You and Me Forever: Marriage in Light of Eternity by Francis and Lisa Chan.
[It is a book about marriage, but it's very much applicable to any person of faith who is looking to grow and enhance their perspective on how we should approach this life.]
We can be so easily distracted by our temporary circumstances that we lose out on what really matters. We miss the forest for the trees, focusing merely on the obstacles (or distractions) instead of working towards building better relationships through walking in love and gratitude each day.
How can we adjust our lens, and refocus on the most important things before us?
First, thank God for the very breath in your body, the fact that you exist and have an opportunity to just BE.
That alone is a huge oversight that we can get caught up in when life is challenging or nothing seems to be going right.
We GET to be here, and while it's a temporary assignment, we are called to make the most of it.
Live in a way that Christ shines through all you do, every interaction conversation and decision...it's something I don't do the best job of at times, and it always has a negative impact on my mindset and spiritual connection.
When things aren't going right, for whatever reason, stop what you're doing and PRAY. Before asking for anything, simply thank God for who He is and all he has done, and will continue to do.
Ask for guidance through your current circumstances, that He would show you the best way moving forward if that is His will.
Know that there is a bigger picture that we cant even fathom, and that He has a special place for us in that masterpiece.
Kelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables.