Chocolate Strawberry Quinoa Smoothie 

Whether you’re recovering from a workout or just need a super-boost of nutrition to start your day, this delicious shake is packed with the power you’ll need to sustain your busy life; protein, fiber and antioxidants to name a few. And when people ask where you get your protein from, you can tell em’ where to go! ­čśť­čśé

1 Cup Plant-Based Milk 

1 serving Vega Chocolate Vega Sport, Vega One or Protein and Greens

1 Banana

1 Cup fresh Strawberries

1/2 cooked Quinoa (cooled)

1 Tbsp Chia Seed

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Blend all in a high speed blender with some ice. Pour and enjoy post-workout or to kick off your day.

Cinnamon Coffee Breakfast Smoothie (Hot or Cold)

What better way than to wake up than with a sweet, creamy coffee with 30g of plantbased protein? Not only is this also great for an anytime pick-me-up but it also comes in handy as a postworkout recovery shake as well.┬áAnd if you’re tired of cold smoothies in these chilly months of autumn, heat your plant milk first for a warm decadent treat.

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8 oz Califia Farms XX Espresso Cold Brew Coffee (Cold or Hot)
1 serving Vanilla Vega Sport Performance Protein
1 Banana
3-4 Dates (pitted)
1 tsp Ground Cinnamon
1 Tbsp Chia Seed

Cold Version (shown):
Add all ingredients to a high speed blender and blend until smooth. Add Ice for a frostier consistency. Pour and enjoy!

Hot Version:
Add the Banana, Dates, Cinnamon and Chia Seed to a high speed blender. Heat the cold brew (hahaha) on low/medium in a small saucepan on your stovetop just until small bubbles begin to form; then carefully pour into the blender jar along with the other ingredients. Blend on low setting first, slowly working up to high. Blend until smooth. Pour into a large mug and enjoy!

Creamy Coconut Mocha Maple Smoothie

So you just “hit the wall” after pushing yourself hard during this morning’s workout. You’re looking to get some energy back and recover so you can do it all again tomorrow. Am I getting warm? Well, look no further! This smoothie has got all the tricks of the trade when it comes to post-workout fuel!

Coconut Water helps hydrate and replace lost electrolytes, while the Banana and Maple Syrup restores some carbohydrate (for muscle glycogen). The Vega Sport, Avocado and seeds bring in the protein, Omega fatty acids, anti-inflammatory properties, BCAAs and Glutamine which are all vital in helping repair and build new muscle fiber. 

But why the Green Coffee Powder, you ask? Well, coffee not only adds a deep flavor which compliments the Chocolate but green coffee also provides a low dose of caffeine (about half of a standard cup of coffee); which not only provides a nice gradual boost of energy but has been shown to help athletes recover quicker! 

So overall, this smoothie is not only a nutritional powerhouse and tastes delicious but everything was carefully combined to assist you in getting back out there, doing whatever it is you do, quicker and more efficiently. I guess I’m pretty good at making stuff that sounds like a dessert but is insanely healthy! ­čśë

12 oz Coconut Water

1/2 Banana

1/2 Avocado

1 serving Vega Sport Performance Protein (Chocolate)

1 tsp Green Coffee Powder

2 Tbsp Chia or Hemp Seeds

1 Tbsp Pure Maple Syrup

Ice (if desired)

Blend all ingredients on high speed until smooth and creamy. Enjoy!

Green Superfood Oatmeal

Tired of drinking freezing smoothies in the unforgiving chill of winter? Not me. ­čśë But sometimes I just want something to heat me up. How about this Green Superfood Oatmeal? Delicious, nutritious, filling and chock full of immunity boosting antioxidant power! And it warms you up from the inside out.

The ingredient that ties this altogether is one of my most trusted and powerful superfoods;┬áVega Sport Performance Protein. After a tough session of swim training last night, I woke up with a true hunger. My muscles ached and they wanted to be fed! This clean, plant-based, whole food powder “sports” 30g of protein, 6g Glutamine, 6g BCAA, Probiotics, Tart Cherry and Turmeric. Now, let me just point out how genius this nutrition profile actually is. Protein, glutamine and ammino acids help repair and build new muscle while the probiotics, tart cherry and turmeric work on efficient digestion and anti-inflammation. Mind blown! For me, this is workout medicine after my body feels wrecked from running, cycling, swimming, lifting, etc. It will aid in recovery and get you back out there in no time.

On top of all that, it tastes great!
Ever since my health journey began, my tastebuds have changed immensely. What I used to cringe at; I now embrace wholeheartedly. Experimenting in the kitchen is one of my favorite things to do and this hearty superfood breakfast is the perfect example of that sentiment. I hope you enjoy it as much as I did!

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1 serving of your fav cooked oatmeal

Some fresh fruit like bananas, dates, berries (optional)

8oz plant-based Milk (almond, coconut, etc)

1 serving Vega Sport Performance Protein (Vanilla)

1 tsp Mushroom Matrix- Fit Matrix (Cordyceps and Reishi)

1 tsp Spirulina

1 tsp Maca

1 tsp Acai

1/4 tsp Camu Camu

Prepare 1 serving of your favorite whole grain oatmeal. While thats cooking, heat up your nut milk in a small pot on medium. When nut milk is hot, pour into your blender jar along with the Vega Sport and all of the other superfood powders. Place the lid on tight and begin blending working your way from low to high speed. Make sure lid is secure; liquid is hot! Blend until super smooth. In a large bowl, add your cooked oatmeal. Now pour the hot superfood smoothie contents into the bowl. Mix them together with a spoon. If desired, add some fresh fruit and sprinkle with some shredded Coconut.

Power Up Your Recovery Routine with new Vega Sport Performance Protein (+ 2 mind-blowing smoothie recipes!)

We’ve all been there before; leading our hectic lives┬áand just barely finding the time to fit in a workout. And whether we’re running, riding, stretching, swimming or lifting, we may train that extra bit harder to make it worth our while. And boy do we ever feel it the next morning! That achy soreness all over…it hurts so good, doesn’t it? Well, sure, for a little while but at some point we’re going to want to feel good enough to┬ádo it all over again. For some of us, it can take up to 3 days to fully recover depending on the effort of exertion. One of the reasons is because many of us focus so much on powering up our pre-workout fuel, that we completely forget about our recovery nutrition.

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To energize beforehand, we usually plan┬áon getting a decent amount of complex carbohydrates in order to build a glycogen reserve (the muscle energy we┬áburn during a┬áworkout). And when we finally “hit the wall”, we just guzzle down some water or a sports drink and call it a day until lunch or dinner. Thats the mistake which our muscles can pay dearly for. To curb this bad habit, let’s shift our thinking a bit. First off, we want to replenish the glycogen we lost during the workout; so yes, more carbs (leafy greens, low fructose fruits, starchy root veggies, etc.). But┬áwe also want to take this a┬ástep further with a combo of Carbs, Protein and Amino Acids. This “trifecta” is the key to restoring, repairing and rebuilding our depleted muscles. Further,┬áresearch tells us there is an 45 minute window after working out, when many of the┬ábody’s metabolic systems are activated. This is when we should be refueling for a quicker, more optimal recovery.

“But┬áhow am I going to get all of this stuff,┬áprepare it and eat it within 45 minutes when I’m already tired, have to pick up the kids and get groceries”? Wow, that does sound tricky…maybe even impossible.┬áBut not┬áif you have a tub of the new Vega Sport Performance Protein handy! You can simply┬áblend one serving of this┬áwith a Banana and some Almond Milk and you’ll┬ánot only┬ábe┬áon the road to recovery but┬áon the actual road as well (just in time to pick the kids up from soccer practice). Vega has taken the guess work out of post-workout nutrition and passed the convenience on to you. They always┬átake things to a whole other level and I truly think they’ve outdone themselves this time!

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Heres what’s in store from this upgraded Vega Sport Performance Protein:

  • Complete Protein w/ Amino Acids to Build and Repair Strong Muscles:┬á30 grams of GMO-project certified, complete-plant based protein per serving and┬á6 grams each BCAAs and glutamine
  • For Managing Inflammation: turmeric, tart cherry, black pepper, probiotics (1 billion CFUs), and bromelain
  • New Non-GMO Project certified Protein Blend:┬áfrom pea, pumpkin seed, organic sunflower seed and alfalfa protein

Taste: I have found the taste of all 4 flavors (Vanilla, Chocolate, Mocha and Berry) to be a well rounded compliment to any veggies, fruits and seeds that I add in. I’m┬ápartial to Vanilla because it is the most versatile; and I love that the flavor is smooth and mellow with no lingering aftertaste (as some of the other brand’s protein powders have).

Texture: The powder itself seems finer than the last version, it doesn’t clump at all and blends for a nice smooth, silky texture. Just be careful when scooping not to toss it in the blender too fast; since it is so light and fine, you’ll be breathing in an airborne cloud of it.

Cost: The price has also come down $10 from it’s predecessor, which is also great news. More bang for your buck!

Overall:┬áVega never disappoints when they announce an upgrade. The Vega One reformulation was epic, as is this Vega Sport one. Not only did they increase the Protein, BCAA’s and Glutamine but then topped it off by adding extras like Turmeric, Tart Cherry and Probiotics (known for their anti-inflammatory properties). I love Vega because their products are well conceived and each ingredient serves a purpose; they leave no room for chemicals, fillers and other garbage that some other brands use. It’s a win for me!

Enjoy these 2 delicious, post-work out smoothie recipes using the newly formulated Vega Sport Performance Protein!

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Vega Sport Hemp Nog

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Hemp has long been known for being one of the most complete plant-based sources of protein containing all of the essential amino acids. And Lucuma is packed with B vitamins, iron and helps with inflammation. These are great compliments to your post-workout shake. Those tired muscles will be up and running again in no time. Also, if you’ve been looking for a healthy replacement for egg nog; this is it. I could drink this stuff all day!

8 oz Hemp Milk
1 Banana
2 Tbsp Lucuma Powder
1 Serving Vega Sport Performance Protein (Vanilla)
2 Tbsp Hemp Seed
1 tsp Ground Cinnamon
1/4 tsp Ground Clove
1/4 tsp Ground Nutmeg

Blend all ingredients on high speed until smooth. Add ice cubes for a frostier texture. Garnish with Hemp Seed and Ground Spices (if desired).

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Vega Sport Mocha Cappuccino Smoothie (w/ Peanut Butter Swirl)

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I’m not a huge advocate of Coffee, especially since I had an addiction to it a couple years back. But it does have it’s benefits; there is definitely a time and place for it (just not everyday). ┬áThere has been some debate over the years about consuming┬ácaffeine post-workout.┬áAlthough, an Australian study done in 2008┬áby trainer Monique Ryan, author of “Sports Nutrition for Endurance Athletes”, showed that endurance athletes who combined caffeine┬áalong with carbohydrates after their workouts actually increased their glycogen levels 60% more than those who had no caffeine. Isn’t that something? Convinced me anyway. Drink it down 45 minutes after your workout. It┬ácan also be consumed┬á“pre-workout”┬áas well; the caffeine will give you a stimulating boost while┬ágiving it your all.

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For the smoothie:
11oz carton So Delicious Cococcino (Coconut Milk Iced Coffee)
1 Banana (or Avocado if you’re feeling a little crazy)
1 serving Vega Sport Performance Protein (Mocha)
1 Tbsp Chia Seed

Blend all on high setting until smooth. Pour into a glass.

For the swirl:
2 Tbsp Natural Peanut Butter
1/2 tsp Filtered Water

In a small bowl, whisk water and peanut butter together until liquidy but still thick. Adjust with more water or Peanut Butter if needed. Pour mixture into smoothie and swirl in with a straw. Garnish with Shredded Coconut and Cinnamon (if desired).

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Why “Eat the Rainbow”?

I was drinking my Blueberry post workout shake this morning while contemplating an article that I recently read by Ronnie Landis called “The Color Code of Food“. We’ve all heard the term “Eat the Rainbow” before but how important is this? Well, it turns out that it’s really important. You see, the entire plant family consists of┬ámain color groups (similar to that of a rainbow). Aside from looking really cool, these pigments actually serve a greater purpose; in fact, each individual color provides unique health benefits all to their own. Plant pigments come from metabolic molecules called Flavonoids. These molecules are known to pack super antioxidant power which aid in the maintenance, repair and vitality of the many functions of the body.

For instance, Red foods are beneficial to the heart and circulatory system. The green family takes care of the lungs, respiratory and immune systems. Yellow is for the skin and digestive system. And my favorite; Purple is exclusively fuel for the brain, memory and helping fend off certain cancers. We have Anthocyanin to thank for that! Anthocyanin is the flavonoid which gives certain plants, fruits and berries their vibrant, purple color as well as a host of free-radical crushing power!

That said, one of my all-time favorites from this family are Blueberries. Originally, I loved them mostly┬áfor their taste but have come to learn of the massive health benefits they provide. From fighting cancer and diabetes to┬ápreventing aging and improving blood pressure; they’re oxidation’s worst nightmare. Blueberries also help protect our LDL (bad cholesterol) from oxidizing, a process which can usually lead to heart disease. And lastly, one of the benefits that led me to write this in the first place; these berries help reduce muscle damage after a tough workout. This means a shorter recovery time between workouts. Who doesn’t want that?

To see for yourself, try out this quick and easy recovery shake after your next workout and start on the path to upping your rainbow intake!

BLUEBERRY OAT RECOVERY SHAKE

8 oz Almond Milk
1 Banana
1 Cup frozen Blueberries (if fresh, add some ice cubes)
1/4 Cup Whole Grain Oats (Raw)
1 serving Vega Sport Vanilla Performance Protein

Blend all ingredients on high speed until smooth. Drink up and enjoy!