Smoothies can be healthy snacks or meal-replacements and can be YUMMY.  Here are two of our favorites…

Gellenbeck’s Green PB Banana Smoothie

  • Half to full banana (no more than 1/2 cup fruit to keep sugar low – we like to peel our banana, cut into chunks and freeze)
  • Handful of spinach (or kale if you dare!) – also can be frozen
  • Scoop of supergreens (we use Amazing Grass Kidz Superfood)
  • Unsweetened vanilla almond milk
  • 1-2 TB peanut flour or natural Krema peanut butter (or sister co, Crazy Richard’s)
  • Small handful of ice
  • Blend & enjoy!


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Gellenbeck’s Green Berry Vanilla Smoothie

  • No more than 1/2 cup of frozen berries
  • Handful of spinach
  • Scoop of supergreens
  • Unsweetened vanilla almond milk
  • 1-2 TB Vanilla Protein powder
  • Small handful of ice (if you’re using frozen fruit, you don’t need ice)
  • Blend & chug!


Do you have a favorite smoothie or any super-food ingredients?

How long do smoothies keep you full?

We want to know!

Creamy [clean] Peanut Butter Dip

Peanut butter is DELICIOUS and if you buy NATURAL, can be low in sugar and high in protein… two good things!  It is high in fat, however, so too much of a good thing can be bad if you’re trying to lose weight.

These strategies will help you get the same great flavor with a lower calorie/fat count…

  • If a recipe allows, use peanut flour as its lower in fat & calories than regular pb
  • Mixing in the greek yogurt lowers the fat & calories and then a little pb can go a longer way!

This dip is also a healthy alternative to the yummy, but unhealthy fruit dip some make with marshmallow fluff and cream cheese.

Yummy, creamy, dreamy [clean] peanut butter dip 

  • 1 tb Krema natural peanut butter or two tb peanut flour
  • 2-3 tb of non-fat PLAIN greek yogurt (no extra sugar!)
  • Dash of Cinnamon if you’d like
  • Pinch of maple syrup or stevia (I won’t be adding this, currently following a clean, no-sugar meal plan)

Blend, mix, serve with fruit!


I heart vegetables