Archive for the ‘Smoothies’ Category

Golden Milk

Thursday, October 6th, 2016

Golden Milk is being touted as a “wonder” beverage loaded with all kinds of healthy benefits (click here). This recipe showed up on my Facebook feed one day and caught my attention. I need to start upping my calcium intake, but I’m not a huge fan of plain milk. The additional health benefits (especially the anti-inflammatory and anti-oxidant properties) were very appealing. I confess that initially I did not read the entire article and just barely watched the video to get the recipe, so I missed that it’s made with coconut milk, not cow’s milk.

I’ve got to do some more research about this, but for now, here’s my version:

Golden Milk

1 cup milk (your choice)
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/4 teaspoon cinnamon
1/4 teaspoon cardamom
maple syrup or honey to taste

Place all ingredients in a jar and shake until well blended, then strain (if desired) and serve with or without ice.

You can also mix in a blender with a little ice to make your beverage smoothie-like.

I tried it heated up last night, but surprisingly didn’t really like it as much.


That Was A Convenient Breeze!

Saturday, September 24th, 2016

A quick check of the weather forecast early morning showed 2-4 mph winds until about noon, when it was supposed to increase to 10 mph. Although I started out pretty early, I didn’t get as early a start as I had hoped. My goal was to get out and back before the wind kicked up too much.

Why do I still rely on the weather forecasts? Sigh … it started getting breezy earlier than anticipated and I had a bit of a side/headwind coming into Winters. While I was refueling, I chatted with a couple of other cyclists who were surprised by the earlier-than-expected breeze. Alas, the wind is an excellent training tool.

As I headed back out I realized that my ride home was going to have a lovely tailwind of a breeze. That was really nice for a change!

Super Protein Smoothie

1/4 cup frozen blueberries
1/4 cup frozen cherries
1/4 cup frozen green grapes
1/4 cup frozen mango chunks
1 scoop whey protein powder
2 tablespoons egg white powder
1 cup ice water (or more, if desired)

Place all ingredients in a blender and blend until smooth.

Makes enough for two.

Super Protein Smoothie

Super Protein Smoothie

Yes, training has started for the 2017 Napa Valley Tour de Cure! Also, Davis Bike Club’s Foxy’s Fall Century is coming up in a few weeks. I’ve got some work to do to get ready. I’ve been off my bike too much this past year.

Happy cycling!

Last Training Ride Before the Tour!

Friday, May 1st, 2015

The 2015 Napa Valley Tour de Cure is just TWO days away! I am now just $181 shy of Champion status! Please help  me to reach this goal by making a donation to support my ride. Simply click here to go to my personal Tour de Cure page.

I was fortunate enough to be able to take today off work and get a good training ride in. According to my brand new Garmin Edge 510, my maximum speed was 124.8 mph, but it also says that my average mph is lower than I think it should be (12.4 mph!). I’m not convinced that these numbers are entirely accurate. I rode about 70 miles on the American River Trail, from Sacramento to Folsom and back. According to my Garmin, I also burned 3,000+ calories.

All that excitement plus the sun and heat left me very hungry, thirsty, and in the mood for a cool, refreshing smoothie.

Cherry Berry Protein Blast

Cherry Berry Protein Blast

1/2 cup non-fat vanilla Kefir
(or Greek yogurt)

1/2 cup cool water
1/2 cup frozen blueberries
1/2 cup frozen cherries
1/2 cup frozen pineapple chunks
1 small fresh nectarine
1 scoop whey protein
1 cup crushed ice

Place all ingredients in a large blender, such as a Vitamix. Blend until smooth.


This makes about 2 pints.

OK, not lots and lots to do to get ready for the weekend! I’ll be in Napa all day tomorrow volunteering for early registration check-in, and then volunteering for the Champions Dinner check-in. I’m really hoping to make Champion status again this year, so … you can help, if you want.

Click here to go to my personal Tour de Cure page.


Craving a Purple Smoothie

Saturday, January 3rd, 2015

The day looks deceptively beautiful, but the air this morning was thick and cold. Not a good combination for breathing. My guess is that lots of fireplaces are going, lots of people are driving, and recent winds all coupled with the lack of rain are contributing to poor air quality. So, it was an indoor ride for me today. Thank goodness for the trainer!

After 90 minutes, I was thirsty, hungry, and craving something super healthy.  What I really wanted was a Magenta Mystery Smoothie, but I had no purple cabbage. So, here’s what I made.

Purple Smoothie

1 1/2 cups filtered water
1/2 cup dark cherries
1/2 cup blueberries
1/2 raspberries
1/2 cup red grapes
1/2 cup pineapple chunks
1/2 cup apricot chunks
1/2 cup papaya chunks

Measure water into a large capacity blender, such as a Vitamix. Add the fruit. Start on low speed, then increase to high and blend until smooth. For a thicker smoothie either use frozen fruit or add ice cubes and blend until smooth.

Makes enough for one large or two medium smoothies packed with vitamins, minerals, antioxidants, and fiber.

Enjoy in good health!

Now it’s time to get ready for tonight’s dinner party! The last of the holiday splurges, but with healthy enough treats to meet at least most New Year’s Resolutions.


Stunning Autumn Days

Saturday, October 25th, 2014

I am so thankful to have been able to take the day off work Friday. The weather could not have been more perfect for a quick 46-mile jaunt on the American River Trail. I haven’t been able to do a lot of cycling lately, but I kept up with my riding partner pretty well today. The ride left me hungry and craving healthy refreshment.

Sweet, refreshing, and healthy

Just as we got home I grabbed a papaya; I have been craving them lately. A hearth-healthy snack, papayas are loaded with antioxidants like vitamin C, beta carotene, flavonoids, and fiber. They’ve got lots of health benefits, such as anti-inflammatory effects, promoting digestive health, immune support, just to name a few.

Papayas have even been featured on WebMD as Fruit of the Month!

This gave me the energy needed for stretching and a few chores, but I was hungry again soon. I haven’t made a smoothie in a while and that was just what I needed.


This smoothie will leave you feeling like a Super Hero!

Cherry, Mango, & Pineapple Smoothie

1/2 cup each: frozen dark sweet cherries, mango & pineapple chunks
1 scoop whey protein
8 ounces filtered water

Place all ingredients in a blender. Blend until smooth. Enjoy!

I’m estimating that this smoothie has about 235 calories.

Enjoy in good health!

It’s time to head out for a little family picnic adventure on this lovely, rainy day!

Pretty In Pink

Friday, May 23rd, 2014

I’ve been getting some regular rides in before work, but I have a terrible case of Writer’s Block. Perhaps a new smoothie will help?

Pretty In Pink Smoothie

Pretty In Pink

1 cup filtered water
1 ripe banana
1/2 to 3/4 cup each: frozen dark cherries, pineapple, and mango
1 – 2 scoops whey protein
6 – 8 ice cubes

Put all ingredients in a blender, blend until smooth, enjoy!

This makes enough for two large smoothies and is a great post-ride, pre-work snack.

Off to work I go … one of these days I promise I’ll blog about the 2014 Tour de Cure – it was the best one yet!

Recovery Ride … Haha …

Sunday, April 13th, 2014

Well, what started out as a recovery ride turned into 50 miles in the wind. I’m in serious need of a refreshing recovery snack.

Strawberry Banana Buttermilk Smoothie

Strawberry Banana Buttermilk Smoothie

1 large banana
1 cup sliced strawberries, frozen
1 cup buttermilk
1 scoop whey protein
6 ice cubes

Place all ingredients in a blender. Blend until smooth.

Makes enough to share with your cycling partner.

Vegan? Use almond milk and a vegan protein powder.


My goal this week is to ride most mornings before work and evenings after work. Tomorrow morning will be my recovery ride.

Emerald Paradise Smoothie

Friday, January 3rd, 2014

Today’s ride was just a quick 21-mile easy ride. It’s been a while since I’ve done a longer ride, so I really felt yesterday’s ride this morning. That’s OK. I’ve got lots of chores to do at home, so that will keep me busy enough. However … it is a beautiful and unseasonably warm day out there in Davis today, so I will certainly have to find some excuse to get out and about again soon. But first … a snack.

This smoothie is luscious and refreshing. It’s a perfect post-ride or workout recovery snack – rich with flavor, but low in calories and loaded with vitamins, minerals, and antioxidants.  The whey protein is great for muscle recovery. For more information on the benefits of whey protein, click here.

Getting Ready To Blend ...

Emerald Paradise Smoothie

1 cup frozen raspberries
3/4 cup frozen mango chunks
3/4 cup frozen pineapple chunks
1 to 2 scoops vanilla whey protein
2-3 big handfuls of Tuscan kale
1 to 2 cups of filtered water

Place frozen fruit, protein powder, kale, and water in a large capacity blender and blend until smooth. For a thicker smoothie, add ice.

Makes about 7-8 cups.

Getting Ready to Enjoy!


Better Air in Davis this Morning!

Tuesday, December 31st, 2013

We had a lovely cloud cover in Davis this morning. It was a little chilly, but well worth bundling up to ride in some cleaner air.

I grabbed just a quick 21 mile ride and now am ready to start on some home stuff … but first …

Organic Tuscan Kale, Mango, Cherries, Green Grapes, and Whey Protein.


Merry Christmas Eve!

Tuesday, December 24th, 2013

Start your holidays with a super healthy green smoothie!

Baby Kale, Kiwi, Banana, Mango, Oats, Whey Protein


This year’s menu is going to be a little different – a little heart-healthier and lighter – but it will still be festive and delicious!

Pork Tenderloin with a Port-Cherry Sauce
Roasted Yams
Roasted Brussel Sprouts
Baby Greens Salad with Organic Apples, Spicy Candied Pecans,  & Honey Mustard Vinaigrette

Dessert may be a low-sugar & low-fat orange curd with blackberries. That is, IF my curd sets. I used half sugar & half Monk Fruit. I used one whole egg and replaced the other with egg whites (the ready-to-use kind you get in a carton). The juice of 1 1/2 Cara Cara oranges and one lemon, plus the zest … it tastes OK, we’ll see how it sets when it cools. I’m not 100% sure about the taste of the Monk Fruit yet. I need to play with this a bit more. I tried using 100% Monk Fruit in the last batch of curd I made and it was dreadful. We’ll see how it is with 1/2 sugar & 1/2 Monk Fruit.

If the curd does not set, I’ll have to figure out a way to use it as a sauce for something.

Here’s wishing everyone a very Merry Christmas and Happy New Year! I’ll have limited Internet access, but will do my best to get a few posts in here and there.

Please be SAFE – remember – NO drinking and driving!

P.S. Santa brought me a very cool new helmet! A Rudy Project Technically Cool and super comfy green/blue helmet – it’s like the one that one of the cycling teams wears that every time I see it I say, “I have to find one of those!” And, it will go great with the Ireland jersey Santa brought me last year!

Thanks, Santa! You’re the BEST! I’m looking forward to riding with you again soon!!