Summer is here and with summer comes all kinds of summer delights that can pack on the pounds instead of keeping us looking lean and trim in our bikinis. Cool off with these cool summer sweet treats without the guilt.
Fresh smoothies can be refreshing, filling and nutritious depending on what you add to them. Make your own smoothies by choosing your favorite fruit such as low glycemic berries, or a creamy fruit such as bananas or avocadoes, select a liquid such as coconut water, almond milk, or dairy milk, or just plain water. Add in a dash of healthy fats such as coconut oil, flax seeds or natural nut butter such as peanut butter or almond butter. Make it a morning smoothie by adding a scoop of fibrous oatmeal. You can also up the protein content by adding in a scoop of whey or vegan protein.
Mango Lemon Mint Smoothie
1 cup fresh spinach
1 sprig fresh mint chopped
1 lemon juiced
1 cup of brewed green tea or 1 scoop of matcha green tea powder
½ cup mango
1 scoop of vegan protein powder
1 tsp honey or agave
Brew tea and let steep for 2 minutes. Chill tea until ready to use. Blend all ingredients with ice until smooth.
256 Cal, 3 g Fat, 34 g Carbs, 24 g Protein
Frozen Fruit Pops
Create simple frozen fruit pops by slicing fresh fruit and adding coconut water. You can also create a fruit blend – blending fresh fruit, coconut yogurt or non-fat Greek yogurt, protein powder – such as vegan or whey and pouring into a pre-formed container that can be frozen. You can also create layered pops by mixing one or two flavors. Create a strawberry fruit blend and a mango fruit blend separately. Pour the strawberry blend into the bottom of the containers, freeze then layer in the mango fruit blend, then freeze again and place a final layer of mango on top.
Coconut Pineapple Pops
1 cup fresh chopped pineapple
1 cup coconut milk or coconut almond milk
½ cup of plain Greek yogurt
1 scoop of vanilla whey protein powder
1 tbsp of chia seeds
1 to 2 squares of melted dark chocolate (70%)
1 tbsp agave
2 tbsp of shredded coconut
¼ cup of crushed almonds
Blend coconut milk, yogurt, and whey protein. Add chopped pineapple and chia seed and mix by hand. Divide mixture into six individual frozen popsicle containers, add sticks to center and place in freezer. While freezing melt chocolate, add agave for sweetness. Once frozen, dip the tops of each coconut pineapple pop in dark chocolate then sprinkle with coconut and crushed almonds and place in the freezer again.
136 Cal, 6 Fat, 13 g Carbs, 9 g Protein
Frosty Protein Bites
In the mood for a bite sized treat? Use a flexible plastic mini muffin or tart tray to build some cool high protein treats. Mix low sugar granola with a bit of natural nut butter and agave. Set aside. Blend non-fat Greek yogurt or coconut yogurt with fresh berries such as strawberries, raspberries or blueberries, with stevia, vanilla and scoop of your favorite vegan or whey protein powder. Layer the granola mix with the yogurt mix in the tray. Top with berries and place in freezer for at least 1 hour or until set.
Raspberry Protein Bites
1 ½ cups raspberries
¾ cup plain Greek yogurt
2 scoops vanilla protein powder
¼ cup low sugar granola
2 tbsp almond butter
2 tbsp agave
1 tsp of cinnamon
1 tbsp coconut oil
1 tsp vanilla
Blend raspberries with yogurt and protein powder until smooth. Mix granola, almond butter, agave and cinnamon. Line a flexible muffin tin with a bit of coconut oil. Divide granola mix in bottom of approximately six muffin cups. Top with yogurt mix and then top with a few fresh raspberries. Place in freezer and let set for at least 1 hour.
169 Cal, 7 g Fat, 16 g Carbs, 13 g Protein
Make banana pops by chopping fresh bananas in half. Dip the banana in melted dark chocolate – at least 70%. Place on wax paper. Drop on chopped nuts such as roasted cashews, peanuts or walnuts. Not a fan of chocolate? Create a yogurt dip using plain non-fat Greek yogurt; sweeten with natural vanilla extract, stevia and or agave. Dip bananas in yogurt dip, place on wax paper, and drop your choice of nut on top. Place in the freezer for at least 1-hour, or until chocolate or yogurt has set.
PB Banana Pops
2 squares of dark baker’s chocolate
2 tbsp of natural peanut butter
½ cup of coconut milk
¼ cup crushed peanuts
4 banana halves
Melt dark baker’s chocolate in a double boiler or in microwave, add natural peanut butter, coconut milk and stir in as chocolate starts to melt. Once chocolate is melted set aside. Peel bananas, cut in half horizontally. Stick a wooden stick in to the bottom of each end, dip in chocolate place on a wax paper sheet on top of a tray. Sprinkle chocolate covered bananas with crushed peanuts. Place in freezer for at least 30 minutes to freeze chocolate and fruit completely through.
153 Cal, 9 g Fat, 19 g Carbs, 5 g Protein
Iced coffee treats from your favorite coffee shop can be tasty but dangerously high in calories and sugar if you’re not careful. Treat yourself to one of your own creations. Brew coffee and chill, want a more intense coffee, prepare a shot or two of espresso. Pour over ice; add chilled coconut milk, almond milk or regular milk.
For a frostier treat, put ice in blender, add coffee, your choice of milk beverage and blend. You can also add a scoop of chocolate protein powder and a dash of cocoa powder and cinnamon to make a mocha style iced coffee beverage.
Mocha Almond Frappuccino
½ cup almond milk
2 to 3 shots of espresso
1 scoop chocolate protein powder
1 tsp cocoa powder
1 tbsp almond butter
1 tbsp of plain Greek yogurt
Blend all ingredients in a blender until smooth.
262 Cal, 12 g Fat, 7 g Carbs, 32 g Protein