Ingredients Needed to Make This PSL

With simple pantry ingredients you can make the best DIY latte. For a full recipe printable with instructions, see the recipe card below.

• 1/2 cup brewed coffee or 2 espresso shots
• 1-3 tablespoons maple syrup
• 3/4 cup milk
• 1/2 teaspoon vanilla extract
• 2-3 tablespoons pumpkin puree
• 1/2 teaspoon pumpkin pie spice

• Brewed Coffee: Brew 1/2 a cup of your favorite hot coffee, or make 2 espresso shots. Or use cold brew coffee and serve this latte cold, over ice.
• Milk: Any kind of milk: whole milk, skim milk, coconut milk, cashew milk, oat milk, or almond milk. Read about the healthiest dairy options here.
• Pumpkin Puree: Canned pumpkin puree is perfect; just make sure the only ingredient is pumpkin. You’ll only need a few tablespoons, so toss the rest in a smoothie or save for a future pumpkin spice latte (trust me, you’ll want to make this again and the puree will keep in the fridge for about a week). You could also use butternut squash puree or sweet potato puree. Do not use pumpkin pie filling.
• Maple Syrup: Most of us are accustomed to the sweet taste of a Starbucks pumpkin spice latte. That’s no surprise since the OG (original) contains 50 grams of SUGAR! In this homemade latte, you’re going to use just a touch of maple syrup for a classic fall flavor.
• Vanilla Extract: Just a touch for flavor. Go with the real deal; not imitation.
• Pumpkin Pie Spice: Pumpkin puree is flavorless so the real flavor comes from this ingredient. You can make your own pumpkin pie spice blend or buy a pre-mixed pumpkin pie spice from the spice section in the grocery store. This spice is also delicious to add to pumpkin einkorn muffins or almond flour pumpkin bread.

Tools Needed: coffee machine (or espresso machine), small saucepan, coffee cup, immersion blender or milk frother or fork.

Step 1: Brew Coffee

• Brew 1/2 cup of your favorite coffee or 2 shots of espresso. Set the coffee aside and keep warm.

Step 2: Warm the Pumpkin Spiced Milk

• In a small saucepan, over medium heat, warm the milk, maple syrup, pumpkin pie spice (or individual spices, see ingredient swaps above), and pumpkin puree.
• Whisk the ingredients until the milk begins to bubble on the sides.
• Turn off the heat and add the vanilla extract.

Step 3: Blend the Milk Mixture

• Pour the hot milk in a large bowl or work directly in the saucepan.
• Use an immersion blender or milk frother to create the milk froth. This is the secret to creating a homemade latte that feels like the Starbucks version without an expensive machine.
• If you don’t have an immersion blender or milk frother, vigorously whisk the milk, using a fork or whisk, in the saucepan as the bubbles begin to form (while heating the milk). This method won’t create the same froth, but it still creates a tasty coffee drink.

Step 4: Combine Milk and Coffee

• Pour the frothy, hot milk into a large coffee mug. Then pour the coffee into the frothy milk. Serve warm!
• For an extra treat, top with whipped cream. I love making homemade whipped cream using heavy cream or coconut cream.

Favorite Homemade Coffee Shop Drinks

• How to Make Chai Concentrate With Tea Bags
• Ultimate Homemade Chai Tea Latte Recipe
• Iced Chai Tea Latte (Homemade Starbucks Copycat Recipe)
• Easy Homemade Hot Chocolate (Dairy or Dairy Free)
• Homemade Mocha Peppermint Latte
• How to Make a Turmeric Latte (Golden Milk)
• How to Make Homemade Coffee Creamer
• Iced Matcha Green Tea Latte Two Ways

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Best DIY Homemade Pumpkin Spice Latte

The best homemade pumpkin spice latte you'll ever make. Made with basic pantry ingredients: pumpkin puree, brewed coffee, milk of choice, pumpkin pie spice, vanilla extract, and maple syrup.

Course Drinks

Cuisine American

Keyword Pumpkin Spice Latte

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 latte

Calories 287kcal

Author Kristin Marr

Cost $2

Equipment

• 1 immersion blender or milk fother
• 1 coffee maker or espresso maker
• 1 small saucepan

Ingredients

• 1/2 cup black coffee or 2 shots of espresso
• 3/4 cup whole milk or non-dairy milk of choice: almond, oat cashew, coconut, etc.
• 2-3 TB pumpkin puree
• 1-3 TB pure maple syrup or honey, stevia, or brown sugar (amount depends on sweetness desired)
• 1/2 tsp pumpkin pie spice
• 1/2 tsp pure vanilla extract

Instructions

• Brew 1/2 cup of your favorite coffee. You may desire more coffee, so make a little extra if desired. Set the coffee aside and keep warm.
• In a small saucepan, over medium heat, warm the milk, maple syrup, pumpkin pie spice, and pumpkin puree. Whisk the ingredients until the milk begins to bubble on the sides. Turn off the heat and add the vanilla extract.
• Pour the warm milk in a large bowl or work in the saucepan. Use an immersion blender or milk frother to create the milk froth. If you don't have a immersion blender or milk frother, vigorously whisk the milk in the saucepan (with a fork or whisk) as the bubbles begin to form (while heating the milk).
• Pour the frothy milk into a large coffee mug. Then carefully pour the coffee into the frothy milk.
• Serve the coffee warm.
• If you'd like to serve your latte with whipped cream topping, use this recipe. Add the whipped topping directly to the top of the latte before serving. Serving Suggestion: The latte is delicious to serve with almond flour pumpkin bread or einkorn pumpkin muffins.

Video

Notes

• Non-Dairy Milk: Make this latte without dairy by using an unsweetened non-dairy milk: oat, almond, cashew, or coconut milk all work well. Use a milk that will froth well. Any milk that’s very watery (skim/reduced fat) doesn’t usually froth the best, so using a full-fat milk is the best choice.
• Espresso: Instead of using 1/2 cup of brewed coffee, use 2 shots of espresso if you have an espresso machine at home.
• Sweetener: Instead of maple syrup, which adds a lovely fall flavor, use honey, stevia drops, or even brown sugar instead.
• Pumpkin Pie Spice: Instead of using a pumpkin pie spice, make your own pumpkin pie spice blend using simple pantry spices. Or add 1/4-1/2 teaspoon cinnamon, and 1/8 teaspoon of nutmeg, ginger, and ground cloves to the milk.

Nutrition

Calories: 287kcal | Carbohydrates: 35g | Protein: 3g | Fat: 14g | Saturated Fat: 8g | Cholesterol: 49mg | Sodium: 56mg | Potassium: 270mg | Sugar: 32g | Vitamin A: 2920IU | Vitamin C: 0.7mg | Calcium: 155mg | Iron: 0.2mg

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Ultimate Homemade Chai Tea Latte Recipe (Step-By-Step)

Easy Tropical Mango Pineapple Smoothie

The post Easy DIY Homemade Pumpkin Spice Latte appeared first on Live Simply.

What Makes This Smoothie So Good

You may not be able to escape to a tropical island right now. But this easy smoothie recipe is the next best thing. What makes this healthy fruit smoothie recipe so good?

Healthy: Packed with healthy ingredients like fiber-rich fruits (fresh banana, pineapple chunks, mango chunks) to probiotic Greek yogurt (or regular plain yogurt) and electrolyte-rich coconut water (or use your favorite milk, like coconut milk or almond milk). This recipe doesn’t use any sugar, besides the natural sugars in the different fruits.

Refreshing: A mango-pineapple smoothie hits the right spot on a hot summer day. This recipe is the perfect way to make a great healthy snack or quick breakfast, particularly in the summer heat. Plus, think about all the nutrients you get with a taste of the tropics. I pair this smoothie, particularly for breakfast, with eggs for a complete meal (my favorite 15 different ways to make eggs).

Kid Favorite: My kids are obsessed with this healthy drink. And the best part is I can add extra things, like protein powder and spinach to really pack in the nutrition. Bonus, a great way to use leftover smoothie is to make homemade popsicles (how to make the best homemade popsicles).

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Mango Pineapple Smoothie (Easy, Healthy)

This smoothie is a beautiful rainbow of healthy fruit goodness – with a hint of sweet! Simple and healthy. What’s not to love?

Course Breakfast, Drinks, Snack

Cuisine American

Keyword Mango Pineapple Smoothie, tropical smoothie recipe

Prep Time 3 minutes minutes

Total Time 3 minutes minutes

Servings 4 cups (1-2 servings)

Calories 91kcal

Author Kristin Marr

Cost $3

Equipment

• 1 blender

Ingredients

• 1/2 cup coconut water OR water, coconut milk, almond milk, or whole milk (your choice)
• 1 cup plain whole milk yogurt or Greek yogurt (or dairy-free yogurt)
• 1 cup chopped pineapple fresh or frozen
• 1 cup chopped mango fresh or frozen
• 1 banana fresh or frozen
• 1 cup baby spinach or kale

Instructions

• Add the coconut water, water, OR milk of choice to the blender first.
• Add the yogurt and spinach (if using). If you're using protein powder or any extras like almond butter or chia seeds, add the extra ingredients (see notes below for options).
• Add the pineapple, mango, and banana.
  
• Place the top on the blender and give everything a good, long pulse (60 seconds for me, using a NutriBullet). Then enjoy!
  

Notes

Fresh Fruit Note: If you’re not using any frozen fruit, add 1 cup of ice to the blender before blending the ingredients.

Other optional add-ins (choose one or multiple): 

• 2 teaspoons chia seeds 
• 2 teaspoons hemp seeds
• 2 teaspoons flaxseeds
• 1/2 teaspoon turmeric
• small knob ginger 
• 1-2 tablespoons almond butter or peanut butter
• protein powder (my favorite brand)

Nutrition

Calories: 91kcal | Carbohydrates: 16g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 8mg | Sodium: 66mg | Potassium: 327mg | Fiber: 2g | Sugar: 13g | Vitamin A: 1234IU | Vitamin C: 38mg | Calcium: 99mg | Iron: 1mg

REFRESHING RECIPES TO MAKE ON A HOT DAY

• Iced Chai Tea Latte
• DIY Frappuccino
• Iced Matcha Green Tea Latte
• Mango Pineapple Smoothie
• How to Make DIY Popsicles
• 31 Easy & Healthy Summer Snack Ideas

Got Leftovers? Turn them into homemade popsicles! This recipe makes the best creamy and fruity homemade popsicles. How to make your own popsicles with this recipe and 9 other flavor combos.

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How to Make Chai Concentrate (From Tea Bags)

The post Easy Tropical Mango Pineapple Smoothie appeared first on Live Simply.

What do you put in a smoothie?

There are many options for what to put in a smoothie. This is what makes a smoothie such a versatile, customizable drink. You can customize your smoothie based on your flavor preferences, seasonal fruit and veggie offerings, and what you have available in your pantry or freezer.

Here are the basics of what to put in a smoothie…

• Fruit: Berries, melons (cantaloupe, honeydew), apple, peach, grapes, kiwi, citrus (remove seeds first), avocado, banana. Really there isn’t anything “off limits” when it comes to adding fruit to smoothies. Add one fruit or a medley of fruits. Some fruits are sweeter than others, so if you want extra sweetness you may want to combine a not-so-sweet fruit (like grapes) with a sweeter fruit or add 1/2-1 banana (which can also add creaminess to a smoothie).
• Veggies: Cauliflower, beets, zucchini, and butternut squash are among my favorite veggies to add to a smoothie. I recommend steaming veggies and freezing on a sheet pan before adding to a freezer bag. Pull out a handful of steamed and frozen veggies for smoothies. You can also add raw cucumbers and celery.
• Flavorings: Spices (cinnamon, pumpkin pie spice, nutmeg), herbs (mint, basil), ginger, and vanilla extract can all add a delightful flavor profile to a smoothie. Turmeric is another great spice for a rustic, earthy flavor.
• Protein/Healthy Fat: Add a scoop of your favorite protein powder, a nut butter (peanut butter, almond butter, cashew butter), plain yogurt, or a scoop of raw rolled oats. Most protein powders are highly-processed and far from a real food, I like Vital Proteins Collagen or Ancient Nutrition. Avocado is a flavorless addition for healthy fat. Adding fat/protein to your smoothie will make it more satiating and help to regular blood sugar.
• Greens: Baby spinach is popular for smoothies because of its mild flavor, but it’s certainly not the only choice. Here are a few other options: Swiss chard, kale, beet greens (the leafy tops of beets), lettuce leaves, pea shoots, microgreens, and carrot tops (the leafy tops of carrots). The greens can be fresh, steamed, or frozen.
• Liquids: Water or milk are the most common liquids for smoothies. You can also add juice, but most juice contains a ton of sugar and not much fiber.
• Plain Yogurt or Kefir: Both options are the result of fermentation, which means both are rich in gut-loving probiotics. I would much rather consume my probiotics from foods (such as kefir, sauerkraut, kimchi, kombucha, etc.) than take a pill, so I’m always looking for ways to add probiotic foods to our daily routine. A scoop of yogurt or about a 1/4-1/3 cup of kefir (a fermented drinkable yogurt-like beverage) is an easy way to add creaminess to a smoothie and probiotics to your diet.

You don’t need to use all of the ingredients mentioned above when making a smoothie. This list is simply to give you an idea of what you can put in a smoothie. The options are endless!

How to Make the Best Smoothies

Now that we have the basics down for what to put in a smoothie, let’s talk about how to take those ingredients and make the best smoothies. The “best smoothie” is a smoothie that you enjoy drinking. It may be as simple as a strawberry, banana, and water combination or may be more complicated with lots of different ingredients. With this formula, you can build your own smoothies and customize them to your liking.

• Start with a liquid: Milk, coconut milk, almond milk, cashew milk, oat milk, water, kefir, or coconut water. This is the first ingredient to add to your blender. I usually add about 1 cup of liquid to start with. You can always add more liquid if needed while blending the smoothie. Once you have your liquid in the blender, begin adding any of the following ingredients. 
• Add frozen fruit: Think seasonally here. Freeze what’s in season in your area or buy large bags of frozen fruit at the store. If you don’t want to add fruit, add veggies instead or other options on this list. I usually add about 1 cup of frozen fruit. 
• Choose additional fruits, veggies, and/or leafy greens: Instead of just one fruit, mix it up with a couple of different fruits or a fruit and veggie combo. Steam carrots or beets and freeze them in advance, scoop half an avocado in the blender, or add a handful of leafy greens. I usually add a handful of frozen chopped veggies and/or leafy greens. 
• Add a sweetener: I usually add a banana for the creaminess and extra sweetness, but this is optional. Other options: a touch of honey or maple syrup or a couple of soft dates (with the pits removed). Adding a sweetener is completely optional and your fruit may already offer enough sweetness.
• Add protein: Plain yogurt, nut or seed butter, yogurt, raw rolled oats, protein powder. For a protein powder, I like Vital Proteins or Ancient Nutrition. I don’t always add protein, but when I do I usually go with 1 scoop of powder or about 1-2 tablespoons of nut butter or 1/4 cup of rolled oats. 
• Enhance the flavor: Try a pinch of ground cinnamon, a tablespoon of cocoa powder (or cacao powder), a splash of vanilla extract, a tablespoon of coconut butter, ginger (a small fresh piece or ground), turmeric (a small fresh piece or ground), or a few leaves of fresh mint.
• Extras: If you want to toss in anything extra like chia seeds, hemp seeds, flax seeds, or pumpkin or sunflower seeds now is the time to add these ingredients. Most of the time these ingredients are added for nutrition reasons, not flavor. Just a tablespoon of extra goodness can add a nice boost to a smoothie.

Mix and match these ingredients to build your best smoothies. You can also build smoothies ahead of time in baggies and freeze the smoothie bags for a quick grab-and-blend smoothie option. Here’s how to make freezer smoothie packs to save time.

Once you have your ingredients in the blender, starting with the liquid, it’s time to blend. How long you blend your smoothie will depend on the ingredients used and your blender. I usually blend a smoothie for about 30-60 seconds, or until the smoothie is smooth. If your blender is having a hard time blending the ingredients, stop the blender and add enough liquid to get things moving.

Are smoothies better with milk or water?

The base ingredient of every good smoothie is some sort of liquid. Without a liquid, the ingredients will never blend into a smoothie. This could be milk, coconut milk, almond milk, cashew milk, oat milk (make this homemade since the popular brand on the market contain canola oil, rapeseed oil, which is a highly processed oil) water, or kefir. Many people ask, “Are smoothies better with milk or water?”

The answer: It depends. Both water and milk have their place in making a smoothie.

Adding milk to a smoothie will result in a creamier smoothie and you get the added satiating fat benefit. Healthy fats are a good thing and an important part of a real food lifestyle, not something to be avoided. On the other hand, water can be a great liquid to use if you’re looking for a lighter smoothie or just don’t have any milk available. Another option is to use water and a scoop or two of plain yogurt, which adds probiotics to the smoothie, healthy satiating fat, and a creamy consistency. Banana and avocado also add creaminess to a smoothie, so you can definitely achieve a creamy smoothie without milk.

Should you put ice in smoothies?

Ah, the great smoothie debate: to ice or not to ice? This also depends. If want a thicker, chilled smoothie and you’re using FROZEN fruit or vegetables, then ice isn’t needed.  If you want a thicker consistency and a chilled smoothie and you’re using FRESH fruits and/or veggies, add a handful of ice before blending the smoothie. Ice not only creates a thicker smoothie, but also chills the ingredients. I don’t find room temperature smoothies to be very desirable, so adding some sort of frozen ingredient is my preference.

An alternative to adding ice is to add yogurt, milk, or kefir (a fermented milk/yogurt that’s rich in probiotics) to an ice cube tray, freeze the liquid, and then place the ice cubes in a bag or container to use for making smoothies. You’ll still need to add a liquid to your smoothies, such as water or milk, but this is a great option if you want to avoid watery ice cubes when using fresh fruits and/or vegetables. Another option is to freeze peeled bananas in advance and use the frozen bananas when making smoothies. This way you can use fresh seasonal fruit, no ice, and a frozen banana to achieve a thick, chilled smoothie.

The Best Blenders for Making Smoothies

You absolutely need some sort of blender to make smoothies. Nothing else will blend ingredients like a blender. If you plan to make smoothies often, I recommend investing in a high-speed blender. A smoothie is only as good as the blender it’s made in. If you’re planning to stick with simple frozen or fresh fruits, then the type of blender used may not be a big deal, but if you plan to add ingredients like dates or seeds or fibrous leafy greens, using a high-speed blender will result in a more desirable smoothie.

The blenders that have worked best for me over the years…

• BlendTec 
• Vitamix
• KitchenAid Pro Line
• Instant Pot Blender

If you’re not using a high-speed blender and want to add leafy greens to your smoothies, I recommend blending up the greens with your liquid first. Then adding the remaining smoothie ingredients to the blender and blending. This will help break up the fibrous greens, ensuring you’re not left with big chunks of kale or spinach in your smoothie.

Smoothie Recipes to Make

I hope you’re inspired to get in the kitchen and start creating your own smoothies. Here are some of my favorite smoothie combinations:

• Pineapple Mango Smoothie: A tropical flavor with fiber, healthy fats, and complex carbs.
• Mango Vitamin C Smoothie: milk of choice, banana, orange, turmeric, and mango chunks.
• Berry Cherry Smoothie: milk of choice, spinach, berries, cherries, and a protein of choice.
• Green Protein Smoothie: almond milk, baby spinach, banana, almond butter, cinnamon, rolled oats, hemp seeds, chia seeds, collagen, and ice.
• Chocolate Protein Smoothie: plain yogurt, bananas, cocoa powder, peanut butter, rolled oats, honey, vanilla, and ice.
• Kid-Friendly Green Smoothie: coconut water (or filtered water), yogurt, pineapple, bananas, and leafy greens.

REFRESHING RECIPES TO MAKE ON A HOT DAY

• Iced Chai Tea Latte
• DIY Frappuccino
• Iced Matcha Green Tea Latte
• Mango Pineapple Smoothie
• How to Make DIY Popsicles
• 31 Easy & Healthy Summer Snack Ideas

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How to Make Hot Chocolate With Cocoa Powder

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Ultimate Homemade Chai Tea Latte Recipe (Step-By-Step)

Easy Tropical Mango Pineapple Smoothie

The post How to Make the Best Smoothies appeared first on Live Simply.

I also want to make sure that what my kids eat will give to their body and nourish them. Most of these convenient options, which are purposely marketed to children, contain ingredients that I personally don’t want to feed my kids (or myself) on a regular basis (like added synthetic vitamins and food preservatives and artificial food dye) or an extra large amount of sugar(s).

That’s not to say that my kids don’t ever enjoy yogurt sticks, or other fruity pouch snacks, but when they do it’s usually more of a treat than a regular snack.

This summer, that changed. Yogurt sticks have become a regular summer snack. Let me explain…

A few years ago, Renee, from Raising Generation Nourished, shared a post on the blog about how to make your own yogurt sticks. I honestly forgot about her post, and it’s kind of “slipped through the cracks” here on the blog.

This past year, thanks to some family influence, my kids have fallen in love with yogurt sticks. Stonyfield brand to be specific.

Now, are Stonyfield yogurt sticks horrible? No! But they are made with way more sugar than I would use at home to sweeten yogurt.

Early this summer, my kids began regularly requesting yogurt sticks during our grocery store trips, and for a while I accommodated this request. I’m not opposed to purchasing the sticks, but this was becoming much more than an occasional treat request. And, store-bought yogurt sticks are expensive! Then, I remember Renee’s post, from way back when, and thought, “Wait, I can make yogurt sticks!”

I didn’t know what the kids would think. After all, homemade yogurt sticks don’t exactly have the same packaging appeal as the store-bought sticks. How could I compete with a jumping blueberry that plays soccer or a dancing strawberry? Why do companies make it so hard for parents to compete with their cute packaging and fun graphics? Anyway, despite the uncertainty, I decided to “test the waters.”

One of the best ways to get kids excited about something new, particularly a food, is to encourage their participation and to really hype up the new experience and food. I ordered the yogurt stick molds from Amazon and told the kids, “Hey I bought yogurt stick molds! Let’s try making our own. What flavor would you like to make?”

Both kids were interested in the idea and offered suggestions. Piper suggested blueberry and Londyn was all about strawberry and mango. Once the molds arrived, we got to work…

To make the yogurt sticks, we blended up the first choice of fruit (blueberries) with kefir (a probiotic-rich, fermented dairy product) and a bit of honey. Once blended, we poured the mixture into a few yogurt stick molds and then placed our creations in the freezer. We repeated the process again, per Londyn’s request, with mango chunks, kefir, and honey. And, again, placed the sticks in the freezer.

Hours later, the yogurt sticks were frozen solid and ready to enjoy. The question remained…

Would the kids like the homemade yogurt sticks?

They not only liked the yogurt sticks, they loved them! They loved them so much that I’ve been able to wean them off the store-bought version. Take that Mr. Soccer Blueberry. They’ve become a favorite summer treat; one that we’ll continue to make once summer passes. They’ve also been a great snack for summer camp (if packed in a cooler bag).

The key to making your own yogurt sticks is the molds. There are two types of mold options: disposable molds and reusable molds.

Zipzicles are plastic, disposable molds that allow you to make your own go-gurt style yogurt sticks. The alternative, reusable option is a silicone mold. I don’t trust silicone molds for school (right now, summer camp) or on-the-go, but they’re a great option for home.

Once you have your mold of choice, making the yogurt sticks is super easy. Simply blend together your fruit of choice, yogurt or kefir, and honey. Pour the mixture into the molds and freeze until firm.

Today’s recipe is a master recipe, which means that with this one recipe you can make multiple variations. Let’s talk about how to use this recipe to make your own custom variations:

• Fruit: You may use just one fruit or a mixture of a few different fruits (totaling up to 1 cup). Some ideas: strawberries, mangoes, blueberries, pitted cherries, peaches.
• Yogurt or Kefir: To blend the fruit, you’ll need some sort of liquid. I like to use plain yogurt or kefir (a fermented yogurt-like drink). For dairy-free yogurt sticks, use a plain dairy-free yogurt, like Kite Hill brand. Another option is coconut milk or coconut cream.

Honey is the third ingredient used in this recipe, and you could certainly try using sugar instead. But I highly recommend sticking to the honey. It adds just the right amount of subtle sweetness.

While this snack/treat appeals to kids, the adults in our home also enjoy the homemade yogurt sticks. That said, if you’re reading this post, I’m guessing you probably have kids, so I want to share a couple of resources to help you feed your kids nourishing, real food:

• Healthy Snack Ideas for School: A ton of ideas for school or a morning at the park.
• Over 20 Lunch Box Ideas for Kids (and Adults): Real food ideas for the lunchbox.

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Homemade Yogurt Sticks

Make your own homemade yogurt sticks with just a few basic ingredients. This master recipe allows you to create your own custom flavors.

Course Breakfast, Dessert, Snack

Cuisine American

Keyword homemade yogurt sticks

Prep Time 15 minutes minutes

Cook Time 0 minutes minutes

Freeze 30 minutes minutes

Servings 5 Zipzicle Yogurt Sticks

Calories 52kcal

Author Kristin Marr

Ingredients

• 1 cup

  semi-defrosted frozen fruit

  such as: blueberries, strawberries, pitted cherries, mangoes, or peaches*
• 1 cup

  plain whole milk yogurt

  or dairy-free yogurt, kefir, or filmjolk (similar to kefir, such as: Siggi’s brand)

• 1-2 TB honey to taste

Special Equipment:

• Zipzicle molds disposable option OR
• reusable molds
• blender or food processor

Instructions

• In a blender or food processor, blend the fruit, yogurt (or kefir), and honey. Taste the mixture and adjust sweetness (adding more honey, if necessary).
• Pour the mixture into Zipzicle molds (or reusable molds). Note: This can be quite challenging if the mixture is super thick. If so, allow the mixture to defrost a bit before pouring into the molds. Use a small funnel, if needed.
• Store the yogurt sticks in the freezer for up to 2 months. Enjoy frozen or defrosted.

Notes

*Choose one fruit or mix and match 2-3 different options to make a custom flavor. 

Serving Size Note: This recipe only makes 5 yogurt sticks (using the Zipzicle molds). If you want to make more at one time, I recommend doubling the recipe. Personally, I double the recipe because my kids go through these quickly and between two kids 5 yogurt sticks doesn’t last very long. Remember, you can also make a number of different variations, so you can also make 5 of one flavor, wipe out your blender, and make 5 of another flavor. 

Nutrition

Calories: 52kcal | Carbohydrates: 8g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 6mg | Sodium: 23mg | Potassium: 120mg | Fiber: 1g | Sugar: 7g | Vitamin A: 50IU | Vitamin C: 17.2mg | Calcium: 64mg | Iron: 0.1mg

The post Homemade Yogurt Sticks Master Recipe: One Recipe, Multiple Possibilities appeared first on Live Simply.

First, this recipe is unique because it’s made in the blender (or food processor).

Wait. This statement demands an explanation.

Technically these muffins aren’t made in the blender, meaning, cooked in the blender. But they are fully prepared in the blender. Add the ingredients to a blender jar (or food processor bowl), blend, and then pour the batter into a prepared muffin pan. So easy!

Second, this recipe is made with the simplest capsule pantry ingredients: bananas, maple syrup, and nut butter. This combo, when combined with a leavening agent (in this case, baking powder) results in hearty muffins with a uniquely moist crumb.

There are countless variations of flourless, blender muffins shared across the internet. This particular recipe, perfected by Helen and enjoyed by the team here at Live Simply (including my family) is our take on this popular muffin concept.

Finally, the muffin batter only takes about 10 minutes to prepare before baking. This time includes measuring, mixing, and pouring the batter into the muffin pan. You could probably even cut this time down to 5 minutes if you’re super fast and organized, and don’t have kids helping. Thanks to the blender (or again, food processor), these muffins are an easy breakfast meal to prep in advance, even if you don’t have much time to spend on meal prep.

When it comes to breakfast prep, I focus on making just a couple of key breakfast components for the week ahead. This usually means muffins, pancakes, a quick bread, or waffles and cut fruit. With these two components–a baked good and fruit–my weekly meal plan looks something like this:

(Sunday: Meal prep)

Monday: Muffins with hardboiled eggs and fruit

Tuesday: Muffins and plain yogurt and fruit (maybe with granola if there’s some in the freezer and I want to stretch the muffins for another day)

Wednesday: Muffins with smoothies

Thursday: Eggs (usually scrambled or an omelet if I’m up early enough) with fruit

Friday: oatmeal (hot or overnight cold oats) with fruit

Saturday and Sunday are lazier days, so there’s no need to prep breakfast in advance. Weekend breakfasts look very different: a frittata, burritos, breakfast tacos, or maybe waffles (if we didn’t eat them the week before #variety).

Is this weekly menu super exciting and creative? Nope! It probably won’t win any Pinterest awards. Is this menu practical and nourishing? Absolutely! Is it budget-friendly and able to meet my family’s need for enjoying a real food breakfast without spending a ton of time in the kitchen each morning? Yes!

I hope this example helps you think about meal prep and, in particular, keeping meal prep simple. Remember, make meal prep work for you. Forget all the images you’ve seen on the internet. And forget what the “ideal” meal prep session looks like. Focus on what will work for you and your family. Ask yourself, “What can I prep right now that will simplify our life in the upcoming days?” 

Meal prep doesn’t need to be elaborate, unless you need it to be. The goal of meal prep is to meet a need. A need to simplify the week to come. I hope these easy to make, simple-ingredient muffins help you do just that.

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Almond Banana Flourless Muffins (No Bowl Required, Blender Muffins)

Easy, flourless muffins made in the blender. Add the simple ingredients to a blender jar (or food processor bowl), blend, and bake. 

Course Breakfast

Cuisine American

Keyword Almond Banana Flourless Muffins

Prep Time 15 minutes minutes

Cook Time 18 minutes minutes

Total Time 33 minutes minutes

Servings 12 muffins

Calories 195kcal

Author Kristin Marr

Ingredients

• 2 medium ripened bananas (250g)
• 2 eggs
• 1 cup almond butter (250g)*
• 1/4 cup pure maple syrup
• 1 1/2 tsp pure vanilla extract
• 1 tsp baking powder
• 1/2 tsp salt
• 1 1/2 tsp ground cinnamon

Optional Mix-In:

• 1/4 cup mini chocolate chips (such as Enjoy Life brand)

Special Equipment:

• high-powered blender or food processor
• muffin pan
• muffin liners

Instructions

• Preheat the oven to 350F. Line a muffin pan with muffin liners–I don’t recommend oiling the pan for this recipe. Stick with the muffin pan liners. 
• Combine the ingredients, except chocolate chips, in a high-powered blender jar or food processor bowl.
• Pulse until the batter is smooth, scraping the sides if necessary.
• If using, stir in the chocolate chips.
• Divide evenly into 12 muffin cups.
• Bake for about 18 minutes, or until golden brown and spring back when lightly touched.

Notes

*Helen perfected this recipe and used Costco almond butter which is fairly runny. I’ve made these muffins a lot since she perfected the recipe and have used both the Costco almond butter and the creamy almond butter from Whole Foods (just almonds on the ingredient list). If there’s a lot of oil at the top of your almond butter jar, thoroughly stir the butter to incorporate the butter with the oil before using in this recipe. Stick with using a creamy almond butter with very minimal ingredients (preferably just almonds). If you don’t want to use almond butter, any natural nut butter should work if it’s the right texture.  For a nut-free option, sunbutter will work, but it does turn the muffins green when baked. This doesn’t change the taste of the muffins, it’s just a chemical reaction with the baking powder. 

Nutrition

Calories: 195kcal | Carbohydrates: 16g | Protein: 5g | Fat: 13g | Saturated Fat: 1g | Cholesterol: 27mg | Sodium: 112mg | Potassium: 293mg | Fiber: 2g | Sugar: 9g | Vitamin A: 60IU | Vitamin C: 1.7mg | Calcium: 110mg | Iron: 1mg

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How to Make Chai Concentrate (From Tea Bags)

The post Almond Banana Flourless Muffins (No Bowl Required, Blender Muffins, Gluten-Free) appeared first on Live Simply.

A CSA is a way of supporting small farms. A CSA allows us city folks to teach our kids where food comes from and to appreciate the source of our food (a man and/or woman worked hard to grow the broccoli and carrots, and raise the chicken), enjoy the freshest food possible, and directly support the hard-working farmers in our local community.

We’ve been enjoying our CSA since the first week of October. Every two weeks (we opted for the bi-monthly option) we pick up a large box of veggies from the farmer. The selection is based off what’s currently growing and ready to harvest on the farm. Because of this I also supplement what we may need from either the grocery store or other farm stands at market (the pick up location).

I’ll admit, when I first wrote the check to cover nine month’s worth of produce I was intimidated. Joining a CSA isn’t like shopping at the grocery store, where you can find a massive selection of fruits and veggies that have been shipped from all over the world regardless of the local season.

After four months of consistently picking up, cooking from, and enjoying our CSA shares, I can say that joining the CSA with Little Pond Farm was a very good decision. I’ve been pushed beyond my comfort zone when it comes to enjoying a variety of veggies. I’ve had to learn how to prepare and enjoy produce that I would have otherwise ignored in the grocery store: kholarbi (a veggie that I’m currently obsessed with), pea shoots (a new love for sandwiches, stir-fry, and avocado toast), and more. I’ve also been exploring ways to put common veggies to use in different ways, such as: cauliflower in tacos and beets in smoothies.

Today’s beet-inspired recipe, Blueberry Avocado Beet Smoothie, is one of the ways I’ve been putting this  “common” produce to good use.

Beets are packed full of good-for-you-nutrients, including vitamin C, potassium (good for your muscles), and manganese (good for your liver). They aren’t exactly the tastiest vegetable, in my opinion, but with the help of acidic orange juice and the combination of blueberries and banana, the beet flavor is really enjoyable in this smoothie. And that’s coming from a former beet-hater.

I’ve been enjoying this smoothie in the morning (or in the afternoon, before picking up the kids from school), so I also like to add some healthy fat to keep me satisfied and full. Smoothies, on their own, don’t typically satisfy me but this smoothie does. The fat from the avocado, the fiber from the flax seeds, along with the beets and fruit keep me full until lunch (or dinner) if need be. The kids also like this smoothie, and have been enjoying a few sips alongside sourdough toast and butter, or hardboiled eggs. <–I think the beautiful pinkish-purple color won Londyn’s heart.

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Blueberry Avocado Beet Smoothie

A satisfying smoothie made with avocado, roasted veg (beets), and fruit (blueberries and banana). 

Course Breakfast, Drinks

Cuisine American

Keyword Blueberry Avocado Beet Smoothie

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2 servings

Calories 173kcal

Author Kristin Marr

Ingredients

• 1 cup water or milk of choice
• 1 cup frozen blueberries
• 2 roasted beet chunks = 1/2 of a small beet, 1/4 of a large beet
• 1 banana
• 1/2 hass avocado
• 2 leafy green leaves (such as: kale leaves) or 1/2 cup baby greens (such as: baby spinach)
• 1/2-1 cup ice (optional)
• 1 tsp flax seeds (optional)
• 1 tsp hemp seeds (optional)

Special Equipment:

• blender

Instructions

• Add the ingredients to a blender jar, starting with the water as the base. 
• Blend the smoothie until thick and creamy. Serve immediately. 

Nutrition

Calories: 173kcal | Carbohydrates: 21g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Sodium: 129mg | Potassium: 723mg | Fiber: 8g | Sugar: 10g | Vitamin A: 2515IU | Vitamin C: 25.6mg | Calcium: 57mg | Iron: 2.1mg

The post Blueberry Avocado Beet Smoothie appeared first on Live Simply.

After watching the documentary, Dustin and I looked at each other and knew we needed to take action. After talking about what we could do, we decided to join a CSA (Community Supported Agriculture, a concept addressed in the film) for produce . We were already part of a CSA program for meat and eggs.

We looked into the options in our area, which were surprisingly limited, and decided to join the CSA program offered by Little Pond Farm. This was a farm we were familiar with because of their involvement in the local farmer’s market.

A CSA is a way of supporting small farms. A CSA allows us city folks to teach our kids where food comes from and to appreciate the source of our food (a man and/or woman worked hard to grow the broccoli and carrots, and raise the chicken), enjoy the freshest food possible, and financially support the hard-working farmers in our local community.

When we joined the CSA with Little Pond Farm, we agreed to pay for our share of produce a year in advance (we wrote a check to cover nine month’s worth of produce). This provides the farm with upfront money to cover expenses and guarantees customers. And this guarantees us a full nine month’s worth of seasonal produce. A CSA is a beautiful relationship between farmer and consumer.

Every CSA program is a bit different. Our meat and egg CSA allows us to choose what we want in advance. The produce CSA through Little Pond is based on what’s currently growing on the farm. If the farm has a bountiful harvest of eggplant one week, we may get 4 eggplant in our produce box (along with whatever else is ready to be harvested at that time, which is usually a nice variety of seasonal veggies).

November was the month for eggplant in our CSA box (along with other goodies). Now, I’m not a big fan of eggplant. This is evidenced by the lack of eggplant recipes on the blog.

The beauty of a CSA membership, aside from partnering with a farmer, is that I’m essentially forced to use veggies I wouldn’t normally purchase. I love this! I love being challenged to use the veggies in my CSA box. I love that I get out of my typical veggie-buying rut.

Today’s dip, a roasted eggplant dip, has become my weekly go-to for using up the eggplant in my CSA box. This dip takes a bland eggplant and transforms it, using heat and basic seasonings, into a flavorful dip. I actually crave this dip now, which is saying something for a gal who doesn’t love eggplant.  Even the kids love this dip. I don’t think they know it’s made from eggplant. I’ll let them in on that secret at a later time ;).

The dip can be served with veggies or crackers, or it can be used as the base for a sandwich or wrap. I’ve also been known to enjoy spoonfuls of this dip without any veggies, crackers, or sandwich bread around–it’s that good.

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A Simple Roasted Eggplant Dip Spread (Baba Ganoush)

An easy-to-make eggplant dip. Perfect for spreading on sandwich bread, or enjoying as a dip with veggies, pita, or crackers. 

Course Snack

Cuisine Mediterranean

Keyword Eggplant Dip Spread

Prep Time 5 minutes minutes

Cook Time 35 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Calories 152kcal

Author Kristin Marr

Ingredients

• 1 large eggplant halved (about 1lb)
• 2 TB extra virgin olive oil
• 1 tsp salt
• 1/2 tsp cumin
• 1/4 cup tahini
• 1 medium lemon juiced
• 1 medium garlic clove

Special Equipment:

• sheet pan
• parchment paper (optional)
• medium bowl
• immersion blender
• garlic press

Instructions

• Preheat the oven to 425F. Line a baking sheet with parchment paper (optional). The parchment paper makes for easy clean up. 
• Drizzle the oil over the flesh of the halved eggplant (1 tablespoon for each half). Evenly sprinkle the spices over the flesh. Flip the eggplant so the flesh faces down on the baking sheet. Roast the eggplant (uncovered) for 35-40 minutes, until the skin is soft and easily shrivels when poked. 
• Once the eggplant is cool enough to touch, spoon the flesh into a medium-size bowl. Leave any excess water behind in the skin. 
• Add the tahini, lemon juice, and garlic clove to the bowl. 
• Use an immersion blender (or a food processor should also work, or a fork for a chunky dip) to combine and puree the ingredients. Taste the dip and add more salt to taste. I like to drizzle more olive oil over the dip once it's in the storage container (or a bowl, if serving immeadiately). 
• Store the dip in the fridge, in an air-tight container, for up to 4 days. Serve the dip with veggies, crackers, toasted pita, or spread over bread or a wrap. 

Notes

I recommend making this salad dressing with your leftover tahini. 

Nutrition

Calories: 152kcal | Carbohydrates: 3g | Protein: 2g | Fat: 15g | Saturated Fat: 2g | Sodium: 587mg | Potassium: 68mg | Vitamin C: 0.7mg | Calcium: 21mg | Iron: 0.8mg

The post A Simple Roasted Eggplant Dip Spread (Baba Ganoush) appeared first on Live Simply.

I’ve been wanting to share a few more smoothie recipes with you since we talked about making freezer smoothie packs. I’ve purposely written today’s featured recipes as freezer smoothie pack recipes, but you can also make one of these smoothies “on the spot.” To do this, you’ll just need to pour the ingredients into a blender versus freezing the ingredients together in a smoothie pack.

Before sharing the recipes, let’s review a few freezer smoothie pack basics.

What is a Freezer Smoothie Pack?

A freezer smoothie pack is a fancy name for a combo of smoothie ingredients that are mixed together ahead of time and then stored in a bag (or jar) in the freezer.

A freezer smoothie pack, just like a smoothie, can be made with various  frozen fruits and/or veggies, fresh greens, and additional nutrient-rich ingredients (frozen kefir cubes, seeds, nut butters, etc.). When you’re ready to make a smoothie, simply pour the contents of the smoothie pack, taken directly from the freezer, into a blender and add 1-2 cups of liquid.

Once you’ve created a smoothie pack, seal the bag (or container) and freeze the smoothie pack until you’re ready to make a smoothie. Smoothie packs will keep in the freezer for up to 3 months. I like to make a bunch of different smoothie packs at one time. This way my freezer is always stocked with ready-to-blend smoothie options.

Prep Work: How to Freeze Smoothie Ingredients

I highly recommend using frozen fruit and veggies in a smoothie pack. Using previously frozen fruits and veggies will guarantee that the ingredients don’t stick together once mixed in a pack and placed in the freezer. You can purchase frozen fruits and veggies from the store, or purchase these items fresh and freeze them yourself.

For fruit,  I recommend flash freezing the fruit first in a single layer on a cookie sheet lined with parchment paper. This works well with in-season fruit and sliced bananas. Once the fruit is frozen (about 1 hour), place the fruit in a storage container/bag to use later, or divide the fruit into individual smoothie packs.

For veggies, steam the chunks in water for just a few minutes until slightly soft. Then flash freeze the chunks in a single layer on a cookie sheet lined with parchment paper. Once the veggies are frozen (about 1 hour), place the veggies in a storage container/bag to use later, or divide the veggies into individual smoothie packs.

I also like to add a probiotic to my smoothies, either in the form of yogurt or kefir. To do this, pour (or spoon) the kefir or yogurt into ice cube trays, and then freeze the trays. Once frozen, place the cubes in a storage container/bag to use later, or divide the cubes into individual smoothie packs.

How to Store Freezer Packs

Before creating a smoothie pack, you’ll need a way to combine and store the ingredients to create a “pack.” There are two options:

1. Quart-size bags. I’ve used plastic bags for a long time (reuse them).  I also recently ordered a set of silicone, reusable bags and really like them.

2. Glass or plastic jars or containers (mason jars, tupperware-type containers)

I like to use bags. The bags make releasing frozen fruit and veggies much easier than stiff containers.

Storage jars (mason jars) are much bulkier which creates an issue with smaller freezers, like mine. And if the frozen fruit and veggie melt and begin to stick together before freezing a smoothie pack, there may be issues with releasing the smoothie contents at the time of blending.

What’s the Best Blender to Use for Smoothies?

I highly recommend using a high-speed blender. Yes, a high-speed blender is a huge investment, but it’s worth it if you make a lot of smoothies or blender recipes. Examples: KichenAid ProLine (that’s what I own and use), Vitamix, and BlendTec. Vitamix and Blendtec offer refurbished models, which may be cheaper than purchasing a brand new blender.

Today’s smoothie packs combine fruit and veggies, along with other real ingredients, to make nutritionally-rich smoothies. Since we usually enjoy smoothie packs first thing in the morning, or as an afternoon (after school) snack, I love knowing that we’re enjoying a serving of veggies along with the other nourishing ingredients.

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Veggie Smoothie Packs

Smoothie packs that combine fruit and veggies, along with other real ingredients, to make nutritionally-rich smoothies. Save time by making the smoothie packs in advance.

Course Breakfast, Snack

Cuisine American

Keyword Veggie Smoothie Packs

Prep Time 10 minutes minutes

Cook Time 1 minute minute

Total Time 11 minutes minutes

Servings 2 smoothies per pack

Calories 437kcal

Author Kristin Marr

Ingredients

Cherry, Beet, and Almond Smoothie

• 1 cup spinach
• 1 cup frozen pitted cherries
• 1/2 cup roughly chopped beets steamed and frozen*
• 1/2 cup frozen banana slices about 1/2 a large banana
• 1/4 cup plain kefir or plain yogurt 4 kefir or yogurt ice cubes**
• 1 TB almond butter or your favorite nut butter

Blueberry, Zucchini, and Ginger Smoothie

• 1 cup spinach
• 1 cup frozen blueberries
• 1/2 cup zucchini slices steamed and frozen*
• 1/2 cup frozen banana slices about 1/2 a large banana
• 1/4 cup plain kefir or plain yogurt 4 kefir or yogurt ice cubes**
• 1/2 inch fresh ginger peeled

Tropical Carrot Smoothie

• 1 cup spinach
• 1 cup frozen mango chunks
• 1/2 cup carrots slices steamed and frozen*
• 1/2 cup frozen banana slices about 1/2 a large banana
• 1/4 cup plain kefir or plain yogurt 4 kefir or yogurt ice cubes**
• 1/2 inch fresh ginger peeled
• 1/4 tsp turmeric powder

Instructions

• Add the ingredients for the particular smoothie of your choice to a bag (or container). Place the bag in the freezer. It's important to work fast so the fruit doesn't defrost.
• To make a smoothie, add 1 1/2 cups of water to the base of your blender, followed by the smoothie pack contents. Blend until smooth, adding more water if needed to get things moving in the blender. If you have a blender with a tamper (a "stick" device) and want a thicker smoothie, use it! The tamper will help the ingredients blend without adding more water. 
• Enjoy the smoothie immediately after blending. 

Notes

*For the veggies, steam the chunks in water for just a few minutes until slightly soft. Then flash freeze the chunks in a single layer on a cookie sheet lined with parchment paper. Once the veggies are frozen (about 1 hour), place the veggies in a storage container/bag to use later, or divide the veggies into individual smoothie packs. I usually steam a couple of large beets, medium zucchini, and a few carrots (all chopped before steaming) at one time, freeze the veggies, and then keep them in a large bag for making smoothie packs. This is also a great way to use end-of-the-week veggies that need some extra life. 

**I like to add a probiotic to my smoothies, either in the form of yogurt or kefir. To do this, pour (or spoon) the kefir or yogurt into ice cube trays, and then freeze the trays. Once frozen, place the cubes in a storage container/bag to use later, or divide the cubes into individual smoothie packs. If you're dairy free, try freezing coconut or almond milk yogurt, or a nut milk (not a probiotic source, but will add creaminess). 

If you'd like to add extra goodies to these recipes, here are some ideas: bee pollen, flax seeds, collagen peptides, protein powder, or hemp seeds. 

If you'd like to reduce the amount of main fruit in the smoothie, you can go down to 2/3 cup of the berries, cherries, or mangoes. 

Nutrition

Calories: 437kcal | Carbohydrates: 88g | Protein: 11g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 11mg | Sodium: 133mg | Potassium: 1700mg | Fiber: 12g | Sugar: 57g | Vitamin A: 10805IU | Vitamin C: 78.5mg | Calcium: 217mg | Iron: 3.1mg

The post 3 Smoothies Made with Veggies appeared first on Live Simply.

The easiest way to do this is to prep meals in advance. At this point, about 95% of our breakfast meals are prepped in advance. This one small, intentional activity has helped to calm our busy mornings and reduce the time I spend in the kitchen in the wee hours. Calm mom = calm home.

One of the easiest “meals” to prep in advance is a smoothie. There are a few different ways to prep a smoothie in advance. Today, we’re going to focus on freezer smoothie packs.

What is a Smoothie Pack?

A smoothie pack is a fancy name for a combo of smoothie ingredients that are mixed together ahead of time and then stored in a bag (or jar) in the freezer.

A smoothie pack, just like a smoothie, can be made with various  frozen fruits and/or veggies, fresh greens, and additional nutrient-rich ingredients (frozen kefir cubes, seeds, nut butters, etc.). When you’re ready to make a smoothie, simply pour the contents of the smoothie pack, taken directly from the freezer, into a blender and add 1-2 cups of liquid.

How to Build Your Own Smoothie Packs

With my smoothie pack framework, you’ll be able to create your own custom smoothie packs using a variety of fruits, veggies, and nourishing extras. We’ll talk about each component below. This framework makes about 2 servings of drinkable smoothie.

1/2-2/3 cup frozen fruit + 1/2 cup frozen banana slices + 1/2 cup frozen veggie chunks + 1 cup fresh greens + 1/4 cup probiotic cubes (kefir or yogurt) + extra goodies (chia seeds, hemp hearts, etc.)

How to Store Smoothie Packs

Before creating a smoothie pack, you’ll need a way to combine and store the ingredients to create a “pack.” There are two options:

• Plastic bags (quart-size work best). I also just ordered a set of silicone, reusable bags to try.
• Glass or plastic jars or containers (mason jars, tupperware-type containers)

I like to use bags. The bags make releasing frozen fruit much easier than stiff containers. Also, since the bags never get dirty, and I remake the same smoothie combos over and over again, I reuse the bags. Storage jars (mason jars) are much bulkier which creates an issue with smaller freezers, like mine. And if the frozen fruit and veggie melt and begin to stick together before freezing a smoothie pack, there may be issues with releasing the smoothie contents at the time of blending.

Ingredient Ideas for Making Your Own Freezer Smoothie Packs

Frozen Fruit (how much to add? 1/2-2/3 cup + 1/2 cup sliced bananas)

The frozen fruit thickens the smoothie, keeps it cold (fruit ice cubes), and provides natural sweetness–amongst other nutritional benefits. My favorite fruit to use in smoothies, includes: cherries, blueberries, strawberries, and mangoes.

I also like to add frozen banana slices (about 1/2 a large banana). The banana slices add even more sweetness, fiber, and a creamy texture. If you’re not a banana fan, skip this ingredient and just add the fruit mentioned above.

Frozen fruit is the best choice since the frozen pieces don’t stick together. If you’re using fresh fruit, I recommend flash freezing the fruit first in a single layer on a cookie sheet lined with parchment paper. This works well with in-season fruit and sliced bananas. Once the fruit is frozen (about 1 hour), place the fruit in a storage container/bag to use later, or divide the fruit into individual smoothie packs.

Always work fast when making smoothie packs so the fruit (and other frozen ingredients) don’t defrost.

Frozen Veggies (how much to add? 1/2 cup)

Veggies add a nutritional boost to a smoothie. My favorite veggies to add to a smoothie pack, include: steamed cauliflower, steamed zucchini, steamed beets, steamed butternut squash, and steamed sweet potato.

After cutting the veggies, steam the chunks in water for just a few minutes until slightly soft. Then flash freeze the chunks in a single layer on a cookie sheet lined with parchment paper. Once the veggies are frozen (about 1 hour), place the veggies in a storage container/bag to use later, or divide the veggies into individual smoothie packs.

Fresh Greens (how much to add? 1 cup)

Adding a cup of fresh greens only increases the nutritional benefits of a smoothie. Simply add the greens—kale, chard, or spinach—directly to the smoothie pack. Baby greens have a more delicate flavor. I usually go with baby spinach.

Probiotic Ice Cubes (how much to add? 1/4 cup)

Freezing kefir or yogurt provides the perfect opportunity to add some cultured, probiotic goodness. Pour (or spoon) the kefir or yogurt into ice cube trays, and then freeze the trays. Once frozen, place the cubes in a storage container/bag to use later, or divide the cubes into individual smoothie packs. I personally add 4-6 cubes (equals 1/4-1/2 cup of kefir or yogurt) to each smoothie pack. The amount of cubes you add is completely up to you. For kefir, I like Maple Hill Creamery and Siggi’s brands.

If you’re dairy-free, skip the kefir or yogurt, or substitute coconut, almond, or cashew milk cubes. The milk doesn’t offer the same probiotic benefits, but it will add creaminess to the smoothie.

Extra Nutritional Goodies 

At this point, you can either close the bag (or storage container) and place your smoothie pack in the freezer to enjoy at a later time, or you can add extra goodies, such as: bee pollen, flax seeds, collagen peptides, protein powder, spices (a few pinches of cinnamon or turmeric), a fresh ginger slice, spirulina powder, cacao powder, nut butter (almond, coconut, cashew, peanut), or hemp seeds.

I usually stick with the rule of 1/2 teaspoon of granules (bee pollan, flax seeds, hemp seeds, etc.), a few pinches (1/4 teaspoon) of a spice, and/or 1-2 tablespoons of a protein powder or nut butter. What you add, and how much you add, or if you add any extra goodies (as with every other ingredient), is completely up to you.

How to Freeze and Blend Smoothie Packs

Once you’ve created a smoothie pack, seal the bag (or container) and freeze the smoothie pack until you’re ready to make that smoothie. The smoothie pack will keep in the freezer for up to 3 months. I like to make a bunch of different smoothie packs at one time. This way my freezer is always stocked with ready-to-blend smoothie options.

To make a smoothie, simply pour the freezer smoothie pack contents into a blender (I highly recommend using a high-speed blender. Yes, a high-speed blender is a huge investment, but it’s worth it if you make a lot of smoothies or blender recipes. Examples: KichenAid ProLine, Vitamix, and BlendTec. Vitamix and Blendtec offer refurbished models, which may be cheaper than purchasing a brand new blender.) and add water (about 1-2 cups). Blend the smoothie on medium-high speed. If the blender is having a hard time blending the frozen contents, add more water. Alternatively, a different liquid may be used: coconut water, milk, or nut milk. I personally stick with water since the frozen kefir (or yogurt) adds a creaminess to the smoothie.

Smoothie Pack Recipes to Try

• 3 Freezer-Friendly Smoothies Made with Veggies

• 5 Freezer Smoothie Pack Recipes

The post How to Make Your Own Freezer Smoothie Packs (Prep Ahead Smoothie Hack) appeared first on Live Simply.

As you probably know, we just wrapped up a three week getaway as a family. In December, we packed our bags and headed to Orlando, Cape Canaveral, Ft. Lauderdale, and then spent a week sailing the Eastern Caribbean. This is the first time we’ve ever been away from home for three whole weeks.

At the end of 2016, I was feeling a bit exhausted. Okay, that’s quite an understatement. I was completely exhausted. I was sleeping, eating well, and exercising regularly, so the exhaustion wasn’t physical. No, this was a different kind of exhaustion. This was mental exhaustion. A type of exhaustion that I believe comes from being overstimulated by the fast paced world of social media, the feeling that I constantly need to be working, and the inability to truly rest and just be still.

Taking three weeks off, particularly a week without any internet (including social media), was incredibly refreshing and invigorating. For a whole week, I didn’t look at Instagram (except for a couple of times when we had spotty internet and I uploaded a quick Instagram Story) or check Facebook.

For a whole week, our family just lived in the moment–playing basketball, laughing and being silly, and enjoying the slow pace of the islands. That week was exactly what this hard-working mom needed. I needed to step away from the hustle and bustle of life and just rest.

Friend, rest is so good for the body and soul!

We didn’t carry our camera around for the first part of our trip, so all of our photos are from the cruise portion (the super restful part). We joined twenty-three family members on the cruise to celebrate my grandparent’s 40th anniversary. The big celebration took place on the Holland America Zuiderdam.

Our trip consisted of two days at sea, one day in Grand Turk, one day in St. Thomas, one day in San Juan (Puerto Rico), and one day in the Bahamas.

We’ve been on a cruise in the past, but this particular cruise was my favorite. The Zuiderdam is a small boat (1800 passengers), so our cruise was quiet, peaceful, and even roomy. And the best part? The internet on the boat was basically non-existent, so we were forced to relax and enjoy life at a slower pace–something this blogger desperately needed.

After three weeks of much-needed rest, I’m so excited to come back to Live Simply. I’m excited about the recipes we’re going to make together this year, and the do-it-yourself projects that are going to transform our homes. I guess it’s safe to say that my batteries are fully charged, and I’m ready for 2017. Let’s do this!

PS: In the spirit of learning to rest and simplify (again), I’ve picked out this quote for 2017…

“You need to be doing fewer things for effect instead of doing more things with side effects.” (-Gary Keller) For me, 2017 is about doing more of what matters, and less of the stuff that just fills time and exhausts me (like randomly scrolling my Instagram Feed five times a day and constantly checking email). 

I’m going to share more about our trip, including more photos and my tips for enjoying a real food lifestyle while traveling, in a couple of weeks (we’re currently working on a video). I just couldn’t dive into recipe sharing again without sharing a few photos from our trip.

And now, let’s talk about today’s recipe: Homemade Salsa Verde (AKA: Roasted Tomatillo Salsa).

I originally planned to share a hearty meal for winter (which we actually experienced this week in Florida), but it seemed a bit odd to share caribbean photos with something like a roast.

I’ve had this green salsa sitting in my draft folder since the early summer months, yet somehow it wasn’t ever published. It seems like the seasons go by too quickly when you write a food blog. A green salsa recipe is a perfect warm weather recipe to share alongside tropical photos.

This salsa recipe is incredibly easy to make–just roast and blend–and it’s extremely versatile. The salsa is made with green tomatillos, but red tomatoes could easily be subbed for the tomatillos in the summer. I love to serve this salsa over chicken or a taco salad, or as a dip. I’ve also used this salsa to make enchiladas.

This salsa also scores major bonus points in my kitchen because it can be prepped a week in advance and kept in the fridge.

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Homemade Salsa Verde (Roasted Tomatillo Salsa)

An easy and versatile homemade salsa that's made with green tomatillos. Red tomatoes could easily be subbed for the tomatillos in the summer. Serve this salsa over chicken or a taco salad, alongside quesadillas, or as a dip.

Course Side Dish

Cuisine Mexican

Keyword Salsa Verde

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Total Time 25 minutes minutes

Servings 2 cups

Calories 170kcal

Ingredients

• 1 lb tomatillos (about 12 tomatillos)
• 1/2 large red onion quartered
• 1 poblano pepper or jalapeno, halved and seeds removed*
• 6 garlic cloves **
• 1 TB oil extra virgin olive oil or avocado oil
• 1/2 cup fresh cilantro
• 1 lime juiced***
• 1/2 tsp salt to taste

Instructions

• Turn the broiler on high. This is 500F on my KitchenAid oven, which uses temperatures for the broiler versus a high or low setting.
• Remove the papery skin from the tomatillos, and wash the tomatillos. The water will help remove any stubborn skin.  
• Place the tomatillos, quartered red onion, poblano halves, and garlic cloves on a rimmed baking sheet. Drizzle the ingredients with the oil.  Place the sheet pan in the oven, and broil. Check on the ingredients after about 4 minutes. If the tomatillos and pepper halves (or garlic) are looking blistered, then carefully remove the pan from the oven and turn the ingredients over, returning the pan to the oven for another 4 minutes. After about 8 minutes, the ingredients should be soft and blistered (slightly charred in spots, but not completely burnt). 
• Place the ingredients in a blender (or food processor), along with the cilantro and lime juice. Pulse for just a few seconds, until the salsa is smooth. Stir in the salt to taste (I use 1/2 tsp). If you'd like a thinner salsa, add more lime juice, to taste and consistency. 
• The salsa will keep in the fridge for about a week. The salsa may also be stored in the freezer for a few months. 

Notes

*The heat of a jalapeno can vary from pepper to pepper, so I like to use a poblano pepper (more consistent). One poblano pepper adds a small amount of heat, in my opinion, to this salsa. Feel free to experiment with the heat by adding a jalapeno or serano pepper in place of the poblano. 

**Roasted garlic (under the broiler) isn't as strong as raw garlic, so I like to add 6 garlic cloves to the salsa. Just like with the peppers, feel free to experiment with half this amount, blend the salsa, and add more garlic to taste. 

***Once again, the amount of lime juice added will depend on your taste and desired consistency. I like a thicker salsa, so the juice from one lime is perfect. Feel free to add more lime juice to taste. 

Yellow or white onion may be used in place of the red onion.

Nutrition

Calories: 170kcal | Carbohydrates: 22g | Protein: 3g | Fat: 9g | Sodium: 589mg | Potassium: 803mg | Fiber: 6g | Sugar: 11g | Vitamin A: 750IU | Vitamin C: 88mg | Calcium: 49mg | Iron: 2mg

The post Homemade Salsa Verde (Roasted Tomatillo Salsa) appeared first on Live Simply.

And now we’re going to kick off the year with a smoothie. A smoothie that’s packed full of leafy greens and protein-rich ingredients.

Friend, that’s what I call balance.

As we enter a new year, a time when many folks make a resolution to “eat better,” let’s talk about real food for a minute. Then we’ll sip on this green smoothie, okay?

Real food, the return to less-processed food and more “from-scratch” meals, is slowly gaining popularity in our society. The funny thing is that for centuries, real food was the only thing that existed. It’s wasn’t a popular way of eating; it was the the only way of eating. A meal that could be purchased from a grocery store shelf and cooked in under two minutes in a microwave would have seemed absurd to our ancestors.

Just a side note, I’m not against technology or even (ethical) scientific advancements (hey, I’m writing on a laptop and wear an Apple watch. And yes, I own and use a microwave).

Somewhere in the process of trying to make food convenient and inexpensive, companies started to use fake ingredients (or chemically enhanced ingredients that our bodies no longer recognize as food), or lots of the same nutritionally-void ingredients (refined sugars, and processed corn and soy). Soon, markets and stores, which were once stocked with fresh ingredients, were overrun with these overly-processed and nutrient-deficient “foods.” And to makes these “foods” appear to be incredible choices, packages were carefully labeled with all sorts of healthy claims.

Now, in 2017, we have an entire adult generation (my generation) that’s been raised on these “foods.” After years and years of being raised to think that food could only come from a store package or a fancy restaurant with a trained chef, a food revolution has begun. A revolution that’s about returning to fresh ingredients and nutrient-rich meals.

That’s the beauty of real food. It’s not a diet. It’s not about fad ingredients, like goji berries or hemp seeds (which ironically I use in this smoothie). It’s not about buying everything local and unpackaged. It’s simply about being intentional and mindful about the food we consume, and purposefully thinking about the ingredients used to make our food.

With that said, let’s kick off the new year with a simple, nutrient-rich smoothie.

I’ve found that smoothies are an excellent way for me to start the morning, especially when I’m up before my family and don’t want to eat a full breakfast just yet. A smoothie can be a great vehicle for packing a bunch of fresh and nutritionally-rich ingredients into a real food lifestyle (particularly first thing in the morning), like: probiotics (when you use yogurt or kefir), fiber and potassium (thanks to the whole fruits and/or veggies, and oats), and protein (from the nut butters).

Today’s smoothie is my go-to smoothie on most mornings. This smoothie isn’t heavy (it doesn’t contain a bunch of fruit or hard veggies, or dairy), but it still packs a nutritional punch (in a good way) thanks to the leafy greens, banana, nut butter, and oats. Sometimes I’ll also add chia seeds, hemp seeds, or collagen, if the ingredients are available in my pantry.

After my morning Barre workout (which I’ve been trying to get in at least four days a week), and once everyone is awake and ready for school, I’ll enjoy a quick breakfast with the family before we all head out the door. I personally don’t find that a smoothie is enough to keep me satisfied until lunch, so I usually enjoy a couple of pancakes or an egg during this time.

Cheers to a new year! A year of being intentional and mindful of the choices we make.

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Green Protein Smoothie

A nutrient-rich protein smoothie made with spinach, nut milk, banana, and nut butter. 

Course Drinks

Cuisine American

Keyword Protein Smoothie

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2 people

Calories 475kcal

Author Kristin Marr

Ingredients

• 1 cup almond milk cashew or coconut milk also work
• 2 cups baby spinach or kale
• 1 banana
• 2 TB almond butter a seed butter or cashew butter also work
• pinch ground cinnamon or two pinches
• 1/4 cup old-fashioned rolled oats (optional)
• 1 tsp chia seeds (optional)
• 1 tsp hemp seeds (optional)
• 1 scoop Vital Proteins Collagen Peptides (optional)
• 1 cup ice cubes*

Instructions

• Place the spinach, milk, banana, nut butter, and any optional ingredients in a blender jar. Blend on high until the leafy greens and ingredients are completely combined (there shouldn't be any green chunks). 
• Add the ice to the smoothie, and blend for 30-40 seconds, until smooth and creamy. 

Nutrition

Calories: 475kcal | Carbohydrates: 51g | Protein: 16g | Fat: 26g | Saturated Fat: 2g | Sodium: 377mg | Potassium: 1069mg | Fiber: 11g | Sugar: 16g | Vitamin A: 5700IU | Vitamin C: 27.1mg | Calcium: 506mg | Iron: 4.9mg

The post My Go-To Morning Green Protein Smoothie appeared first on Live Simply.

By now it’s probably evident that I have a “thing” for fancy coffee-house style drinks. I love making iced chai lattes, hot chai lattes, pumpkin spice lattes, and matcha drinks at home. SO easy and so much cheaper.

The irony in that statement is that I never order fancy coffee drinks when we’re out. When we visit a coffee shop, I always go for a black coffee. Yep, no cream, sugar, or milk; just black coffee. Pretty boring.

It’s not that I don’t want to order one of those over-the-top-loaded-with-flavor-drinks, it’s just that most of the ingredients used to make those drinks give me a crippling headache. I’m incredibly sensitive to the processed flavorings and other imitation ingredients used in popular beverages. And that’s why I’m so keen on recreating these drinks at home. There’s a growing inventory of homemade coffee-house style drinks here on Live Simply: pumpkin spice latte, matcha latte, chai latte, frappuccino-style drink, and a turmeric latte.

The month of December is the perfect time to add another drink to this ever-growing list.

Let me introduce you to my Homemade Mocha Peppermint Latte.

Do you remember the peppermint extract we used to make the no-bake cookie bites last week? Well, with that same peppermint extract, and a bit of cocoa powder, freshly-brewed coffee, maple syrup, and milk, a minty latte may be recreated at home. Simple, right?!

Honestly, I think this is my favorite homemade latte so far. There’s just something so refreshing about mint and chocolate mixed with caffeine.

Sip.

Breathe.

Pure bliss.

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Homemade Mocha Peppermint Latte

Honestly, I think this is my favorite homemade latte so far. There’s just something so refreshing about mint and chocolate mixed with caffeine.

Course Drinks

Cuisine American

Keyword Mocha Peppermint Latte

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 1 latte

Calories 236kcal

Author Kristin Marr

Ingredients

• 1/2 cup freshly-brewed coffee
• 3/4 cup whole milk dairy-free milk will also work: coconut, almond, or cashew milk
• 2 TB pure maple syrup honey or coconut sugar will also work*
• 1 TB unsweetened cocoa powder
• 1/4 tsp pure peppermint extract
• dollop homemade whipped cream (optional)
• organic natural-dye peppermint candy canes crushed (optional)

Instructions

• Brew the coffee. You may desire more coffee, so make a little extra if desired. Set the coffee aside.
  
• In a small saucepan, over medium heat, warm the milk, maple syrup, cocoa powder, and peppermint extract. Whisk the ingredients until the milk begins to bubble on the sides. Turn off the heat. 
• Use an immersion blender (like this) to create the milk froth. Place the immersion blender in the warm milk mixture, and pulse until the milk is frothy. This is the secret to creating a homemade latte without an expensive machine. This little gadget is also perfect for pureeing homemade soups in the winter. If you don’t have a immersion blender, vigorously whisk the milk in the saucepan as the bubbles begin to form (while heating the milk). 
• Pour the frothy milk into a large coffee mug. Carefully pour the coffee over the frothy milk. 
• Top the latte with homemade whipped cream and crushed peppermint candies, if desired. 

Notes

*The amount of sweetener used will depend on your taste. I’ve found that 2 tablespoons of maple syrup fits my taste. If you’re using coconut sugar (or sucanat), you may need to decrease the sweetener to 1 tablespoon. The same applies to honey. Feel free to increase or decrease the sweetener to your desired taste. 

Nutrition

Calories: 236kcal | Carbohydrates: 38g | Protein: 6g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 18mg | Sodium: 85mg | Potassium: 471mg | Fiber: 1g | Sugar: 33g | Vitamin A: 295IU | Calcium: 250mg | Iron: 0.8mg

Favorite Homemade Coffee Shop Drinks

• How to Make Chai Concentrate With Tea Bags
• Ultimate Homemade Chai Tea Latte Recipe
• Iced Chai Tea Latte (Homemade Starbucks Copycat Recipe)
• Easy Homemade Hot Chocolate (Dairy or Dairy Free)
• Homemade Mocha Peppermint Latte
• How to Make a Turmeric Latte (Golden Milk)
• How to Make Homemade Coffee Creamer
• Iced Matcha Green Tea Latte Two Ways

More Delicious Drink Recipes

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How to Make Chai Concentrate (From Tea Bags)

How to Make Hot Chocolate With Cocoa Powder

Easy DIY Homemade Pumpkin Spice Latte

Iced Chai Tea Latte (Homemade Starbucks Copycat Recipe)

Ultimate Homemade Chai Tea Latte Recipe (Step-By-Step)

Easy Tropical Mango Pineapple Smoothie

The post Homemade Mocha Peppermint Latte appeared first on Live Simply.