Healthy Halloween Treats

Halloween is just a week away, and often with this holiday comes the desire to binge on candy or sugary snacks. With these healthy recipes, you can feel good about what you're eating and get some of your daily nutrients in! I am here for you if you need help meal planning! Please email me at transfitathens@gmail.com with questions!

Lyla enjoyed making the jack-o-lantern face while I blended the smoothie! Crafts and healthy afternoon snack! Check!

Jack-o-lantern Juice Smoothie

Ingredients:

• 1 cup almond milk
• 1 cup frozen peaches
• 1/2 cup pumpkin purée
• Handful of carrots
• 1 serving vanilla protein power or Greek yogurt
• 1/2 frozen banana 
• 1tbs flax seed
• Crushed ice
• Honey to taste 

Directions:

Blend until smooth. Enjoy!

Looking for a great party snack? Instead of chips or cookies, reach for fruit to make a fun and healthy platter.

Frightening Fruits

Ingredients:

• Bananas
• Chocolate chips
• Clementines
• Celery

Directions:

For the ghosts, take each banana and slice in half. Add a chocolate chip for the mouth. If you have mini chocolate chips use these for the eyes, and if not slice a regular sized chocolate chip in half. For the pumpkins, peel each clementine, making sure to keep the segments together. Cut small pieces of celery and use these as stems.

Monster Mouths

Ingredients:

• Apples
• Lemon Juice
• Peanut butter
• Almonds, peeled

Directions:

1. Slice the apples into pieces that look like lips (just a standard slice will work).
2. Place the sliced apples in a bowl or lemon water for about 10-15 minutes so they don't brown.
3. Heavily spread peanut butter on the tops of each apple slice.
4. Stick the "teeth" into the peanut butter of one apple slice.
5. Place an apple slice without teeth on top.

Blessings,

Caroline

Some of My Favorite Smoothies!

 Blueberry almond smoothie – HIGH IN PROTIEN

This is great for breakfast or mini-meal, especially on the run!

1 C blueberries 2/3 C plain nonfat yogurt (OR GREEK) 1/2 serving protein powder (I like SF whey) 1/4 cup nonfat milk 1 T slivered almonds 2 t ground flax seeds 1 t almond (OR VANILLA) extract

Green Machine.  Here’s the recipe, which yields about 12 ounces:

• 1 granny smith apple (preferably organic), cut into big pieces or one pear
• 2 cups of kale (pull leaves from two stalks to make two cups) or 2 cups spinach
• 1 lime (juiced or remove the seeds and add the flesh, too) or one lemon
• 1 small handful of cilantro (pull the leaves from the stalks)
• 1/2 cup orange juice
• 2 teaspoons ginger (mine came from a jar but you can grate fresh ginger instead)
• ½ cup yogurt

The citrus, cilantro and ginger give the smoothie a refreshing zing. I’ve been using my food processor to blend the ingredients, but I’m going to give my blender another shot. I want to blend in some ice and maybe a frozen banana.

Based on rough calculations, the smoothie comes in at about 200 calories, with 11 grams of fiber, 6 grams of protein, over 700% of the Vitamin A and 260% of the Vitamin C you need for a day, and a long list of other vitamins.

All Around Good Smoothie

• 1/2 cup nonfat milk
• 1/2 cup fat-free plain yogurt
• 1/2 frozen banana, peeled and chopped
• 2 tablespoons powdered protein supplement
• 1 1/2 tablespoons flax seed
• 1 teaspoon honey
• 1/2 cup frozen strawberries

Favorite Smoothie for 2012

Super Green Smoothie:

1 cup almond milk

1 cup strawberries or blueberries

1 cup spinach (surprise!! it blend beautifully)

1 frozen banana

1 tsp ground flax seed

1 scoop protein powder

*(may need a dash of honey)- your preference

 ***Always add crushed ice (about 1 cup) to all your smoothies!!!!