Recipe: Smoothie bowl

I won’t lie, whenever I see smoothie bowls online I am always envious because they also look delicious and perfectly put together. I don’t know about you, but fruit doesn’t keep me very full so it’s something I typically pair with something else. I may have berries in my oats or a banana with my protein shake. I top yogurt with fruit and nuts sometimes. But on it’s own I could eat a ton of fruit and not be full for long.

However, since  March we’ve been consuming a ridiculous amount of fruit that has led to the purchase of large bags of frozen mixed fruit. It lasts longer than fresh fruit and it’s perfect for in yogurt and smoothies. I do buy fresh, don’t get me wrong, I LOVE crisp fruit, but honestly guys, read the labels. Frozen fruit is just as nutritionally dense as fresh and you can find bags that have NO additives, which makes it a pretty economic choice when some fruits aren’t in season.

What brought me to this recipe is the search for a snack while lunch was cooking. For me this was an appetizer to baked chicken. I was running low on veggies and was trying to figure out a carb to have with lunch. I then realized that I could just have lunch in parts and call it a meal.

What You’ll Need

  • 1 cup of frozen fruit
  • 1/4 cup of milk or milk alternative
  • 1-2 tablespoons of protein powder
  • Optional toppings: nuts, seeds, granola, shredded coconut, chocolate chips, more fruit


1. In a food processor, grind/chop 1 cup of frozen fruit for a few minutes. You’re going to want to pulse the fruit as it start to chop. I used mixed fruit from Dole that I got a sale a few weeks ago.

*Using a few fruits gives a good base of flavor and textured. You could combine bananas, strawberries, blueberries, etc. if you don’t have a pre-bought bag.

2. Add a 1/4 cup of milk or milk alternative to the chopped fruit. I used almond milk. After blending in milk, consistency should be thick like frozen yogurt.

3. Add 1-2 tablespoons of whey casein protein powder. I added 1 tablespoon, which is about 1/4 scoop of protein powder. The more protein you add, the thicker it’ll be and you may need to add a little more milk. If you’re using whey isolate it may not be as thick as whey casein blend. If you’re using a vegan or plant based protein, I’m unsure how thickness will be impacted.

4. Transfer fruit base to a bowl and level out.

5. Optional: Top with your favorite toppings. The fruit base will have a lot of flavor so you can eat it on its own or you can jazz it up with toppings.

* Be mindful of you’re toppings and what they add nutritionally and calorically. This base is a moderate carbohydrates base with 5-12g of protein depending on how much protein and brand (1 or 2 tablespoons) you added. Nuts/seeds/nut butter will add fat and some protein; fruit will add more carbs; coconut will add fat and carbs, etc.

Estimate nutrition for my specific base: 1f | 18c | 7p

With toppings: 9f | 30c | 9p



Recipe: goat cheese stuffed baked apricots

I had the best time yesterday at the market in Boston. It was the coolest thing I have ever seen. It was also the cheapest produce I have ever purchased! I grabbed some necessities like green peppers and asparagus, but I also bought some things that sounded like a good time, such as apricots and a papaya. I still haven’t decided what to do with the papaya, but that’s a post for another day.

So apricots, aside from eating them raw, I was interested in finding something else to do with them because while, yes food can be consumed in its natural state, that’s just not as much fun.

Pinterest apricot screen shot

So after a few quick searches on Pinterest, I decided that 1. I was over thinking this and 2. I really wanted to eat them with breakfast and to eat them hot. So baking them it was.

Sundays are my favorite day to play with breakfast recipes. Probably because after lifting legs nothing is more satisfying that a big breakfast, but also, I have nothing else to do on Sundays except eat and relax – my two favorite things.

What You’ll Need

  • Whole apricot
  • Goat cheese
  • Cinnamon (optional)
  • Cooking spray
  • Knife
  • Baking sheet
  • Oven


  1. Pre-heat your oven to 350 degrees
  2. Lightly spray your baking sheet. I used a mini pie pan since I was only making enough apricots for myself, I didn’t want to dirty up a larger dish than necessary.
  3. Cut your apricot in half and remove the pit. Then cut a little bit off of the end your apricot. This will give you a flat bottom and your fruit won’t roll around in the baking dish. I ate the ends, but do what you feel.
  4. Using a small spoon, scoop your goat cheese and slightly shape it into a ball. This will go into the hole where the pit was. I used maple pecan goat cheese I found at the store, but you can use any kind. If you don’t like goat cheese, you can also use another soft cheese like cream cheese or mascarpone.
  5. Place your fruit on the baking sheet and dust with cinnamon.
  6. Bake for about 5-7 minutes or until the cheese is soft and slightly melty




Step 3



Step 4 and 5


Baked apricot

I ate these with my breakfast, but I’m sure if you made a lot of them you could use them as an appetizer. I did find a recipe that used apricots and goat cheese, but wrapped them in bacon- it just seemed like a bit much for me. I have a few more apricots, so I may play with them this week leading up to surgery. We will see!

❤ Cristina