Choc PB avo smoothie


A few friends have asked about a quick, easy breakfast smoothie. Here’s one which is packed with protein (chia seeds, PB, protein powder) & good fats (whole avo)

1.5 – 2 small bananas
2 tablespoons organic cacao
1 tablespoon organic pea protein powder (I use Naked Foods brand)
1 avocado
1 tablespoon chia seeds

1. Throw the chia seeds into a bowl with 1/4 cup water. Soak for 10 minutes, stirring occasionally
2. Throw all ingredients into the blender (I’ve used an Omniblend) & whizz until at desired consistency. Drink immediately – like you could wait anyway 😉

banana coconut choc peanut butter smoothie

Well hey, it’s Friday here in Australia & with a forecast of 29 degrees & torturous humidity in our second week of Autumn, there’s no better excuse for a smoothie.

This one is vegan, gluten-free, dairy-free, no cane sugar, no soy, no preservatives, no grains, but plenty of good fats, naturally occuring sugars (banana) & protein.

Remainder of a jar of certified organic Mayver’s peanut butter & coconut (or plain peanut butter is also fine). I estimated there was abour 1/4 cup or less in the jar
2 bananas, frozen overnight
1/4 cup coconut milk, frozen overnight
2 tablespoons chia seeds, soaked in 1/4 cup water
1/4 cup coconut oil
4 tablespoons cacao
**optional: 1 teaspoon vanilla & 1 teaspoon cinnamon. I add these 2 ingredients to almost everything!

Substitutes: if you’re anything like me, you see a recipe & you need to make it. now. But then you check your pantry…..chia seeds are purely a nutritional boost & won’t affect the smoothie. No coconut milk? Just add a little extra banana. No peanut butter? Almond butter would also be delicious in this combination.

1. Soak the chia seeds in water, stir occasionally. They should be done in 5 minutes
2. While chia seeds are soaking, scoop about half of the remaining PB out of the jar (this will go on top at the end). Set aside in a little bowl.
2. On a low heat in a small saucepan, combine the cacao & coconut oil – this stuff is awesome, when poured on the (frozen) smoothie, it goes hard almost immediately like a healthy ice-magic.
3. Blend bananas, coconut milk, chia mix, vanilla & cinnamon (if using)
4. Pour frozen mixture into the jar. Top with remaining peanut butter, then slowly drizzle over the chocolate mix. You may have some remaining which can be frozen in moulds
5. Eat. immediately. Probably best to share it.

I love your feedback – let me know what you think of this recipe. Shall I create more like it?
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Vegan protein sources

Please let me preface this post by saying I am not a nutritionist. I don’t claim to be. I have no formal training but I can read a food label.

I was asked by a personal trainer friend for some good vegan protein sources for a client of his. Here is what I’ve uncovered:

Pumpkin seeds / Pepitas 25.5%
Almond meal 24.2%
Sunflower seeds. 22.7% (My Organics)
Cacao 20% (Ceres Organics)
Coconut flour 20.7% (Organic Road)
Hazelnuts 15% (My Organics)
Teff seeds 13.3% (The Giving Tree)
Quinoa 12-16% (seems to depend on the brand)

Now how to use them!
An easy option is to keep on hand a mixed jar of hazelnuts, sunflower seeds & pepitas. A great way to get in protein throughout the day – tip some into a little container or snap lock bag the night before work.
Add cacao into your morning smoothie – what a great excuse for chocolate!
Top your smoothie with hazelnuts, Pepitas & sunflower seeds.
Bake yourself some healthy muffins – I sweeten mine with banana, dates or rice malt syrup & sprinkle some teff through. Make the muffins with almond meal or coconut flour to get in some extra protein grams!
Sprinkle Pepitas & sunflower seeds on your salad – everyday – it adds a great texture & another element of flavour.