PB and Janey

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Green PB Smoothie

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What’s this?? Two posts in one day? This truly is treating yourself. I love smoothies; like for 3 weeks straight during the school year, I had smoothies every day for lunch. So I’m always thinking of new recipes and new ways to have kick ass smoothies. And yes, I do add greens to my smoothies (sometimes). Because you don’t taste them and they add a boatload of nutrients (and I like the texture they give your smoothie.Final product kale smoothie

So this smoothie has 4 ingredients:  unsweetened cashew milk, chocolate PB2, banana, and kale. So it’s simple, healthy and delicious. I’ve already talked about how great unsweetened cashew milk, chocolate PB2, and bananas are, but I haven’t talked about kale.

Kale is one of the most nutrient-dense foods in the world, and it’s a member of the cabbage family.  In a cup of kale (about 67 grams), it has 206% recommended daily value of vitamin A, 684 recommended daily value of vitamin K. 134% recommended daily value of vitamin C, 26% recommended daily value of manganese, 9% recommended daily value of calcium, 9% recommended daily value of vitamin B6, 10% recommended daily value of copper, 9% recommended daily value of potassium, and 6% recommended daily value of magnesium. It also has 3% recommended daily value of vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron, and phosphorus. And all of that and only 33 calories, 6 grams of carbs (although 2 of those come from fiber), and 3 grams of protein. It’s low in fat, but a large portion of the fat that it does have is from the omega-3 fatty acid called alpha-linolenic acid. So it’s a pretty rad food to eat. Stay tuned for a recipe of easy to make kale chips in the future.

So here are the things you will need:

– 1 cup (240 g) unsweetened cashew milk

– 1 serving (12 g) chocolate PB2

– 1/2 frozen medium banana (fresh is okay too, the frozen just makes it thicker)

– 30 grams kale

– Food scale, set to grams

– Blender (I used a Ninja)

Wash your kale and rip the stems off and add that to your blender first. Then add your frozen banana (I suggest cutting it first so it’s easier to blend). Add your PB2, and finally your milk. Blend that together and you’re done! The whole thing has only 135 calories and it tastes so good. If you close your eyes you don’t even realize that there’s kale in there.Finished kale smoothie close up

So you’re welcome because this will honestly become your staple smoothie to make because it’s easy, require little ingredients and tastes so so good.

With much love,

PbandJaney

Treat Yo Self: Nice Cream

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So in my other post I mentioned that I’m vegan this week, so I obviously needed a good alternative to soft serve ice cream. Because, duh. This ‘nice cream’ requires 2 ingredients. That’s it. It’s healthy, and refreshing, and my favorite go to easy thing to make.

The first thing is cashew milk; which, cashew milk is my favourite go to “milk” to put in anything and everything. I drink Silk’s ‘Unsweetened Cashew Milk’, and it only has 25 calories for a serving (a cup). It also has 10% recommended daily value for calcium, 35% recommended daily value for vitamin D, 10% recommended daily value for vitamin A and 60% recommended daily value for B-12. And if you don’t eat meat or meat products, getting your B-12 in is necessary.

The biggest and most important part of this nice cream are the frozen bananas. It’s great because any bananas that are a little past how you like to eat them fresh, are fantastic frozen for this or for adding thickness to smoothies. For one serving ( one medium banana or 126 grams) it’s 112 calories , 30 grams of carbs and 1 gram of protein. They also have .5 mg of vitamin B6, .3 mg of manganese, 9 mg of vitamin C, 450 mg of potassium, 3 g dietary fiber, 34 mg of magnesium, 25 mg folate, .1 mg riboflavin, .8 mg niacin, 81 IU (international units) of vitamin A and .3 mg of iron. Because of all of these unsweetened cashew milk, frozen bananas, blender, scalethings they are great at a multitude of things. They help reduce blood pressure, help fight off cancer, reduce the chance of developing asthma, help aid heart health, help with symptoms of diabetes, and they help your digestion.

So what you will need:

– 2 frozen medium bananas

– A little bit of unsweetened cashew milk (I never really measure it)

– A blender (I used a Ninja)

So slice your frozen bananas because it helps the blender make it creamier faster. Add the sliced bananas to your blender and then add your cashew milk. Blend until creamy and then your done! I sometimes will add PB2 or chocolate PB2 for additional flavor, but you can add whatever you want. You could add acai berry juice so it has some of the properties of an acai bowl and add granola. Or top with other fruit. The possibilities are endless.Finished banana ice cream

So there you have an easy and totally healthy alternative to soft serve ice cream.

With much love,

PbandJaney

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