Chocolate Smoothie madness


This afternoon I concocted a smoothie that is FULL of fiber, protein, and healthy fats that will keep you satisfied for hours. It has a variety of ingredients to it and is one of my favorites yet. I have to mention that it is not a very sweet smoothie/shake but if you like dark chocolate and berries you will appreciate this recipe. I like this smoothie because it also has a hint of coconut flavor to it. 

Chocolate Berry Smoothie Recipe 

2 tablespoons chia seeds

2 tablespoons hemp hearts

2 tablespoons coco powder (i use the trader joe’s brand and find it has a pleasant taste) 

2 medjool dates (for added sweetness and 3 grams fiber) 

1/2 tablespoon sunflower seeds

1 tablespoon virgin coconut oil

1 teaspoon or so of cinnamon

1/2 cup frozen spinach

1/4 cup frozen cranberries

1/4 cup frozen blue berries

1/4 cup frozen dark cherries

and finally 1 cup of cold water and 4-5 ice cubes

Usually when I am finished making the smoothie it results in about 2 cups of smoothie and then I add some water to the blender and top off my 24 oz cup with the blender remains. You don’t have to add extra water but I prefer a thinner smoothie 🙂 

Here’s some pictures and the nutritional stats of the smoothie. Just a side note, this smoothie is high in calories so if your watching them I would suggest having half the smoothie because it is equivalent to a meal or more. The full recipe is a total of 653 calories.

ImageImageImage   It looks like sludge water thanks to the spinach, cocoa powder, and berries; but it tastes delicious! 


I calculated these stats from using the app called MyFitnessPal. I’m thinking that on a weekly basis I’ll feature my smoothie of the day. Until next time, have a great week!  

Sunflower Seed Butter Mishaps and Dreamy Berry Smoothies!


Before I get to the mishap of my day yesterday involving homemade sunflower seed butter, lets talk about my awesome day on Friday! So on Friday I had my internship at Marblehead Charter School where I got to feel like a kid again and play in the dirt. In other words, I had to plant seeds to be started under the grow lights. There is something therapeutic about gardening. I planted all kinds of herbs and lettuces that my preceptor hopes to be able to just pick from when ever she needs them for a recipe or the salad bar. I wish I remembered to take a picture of them. Maybe I will next week and they may just be sprouting up by then?

Later in the day I helped with a cooking class where the kids made French Toast Wraps filled with fruit and yogurt. They were a big hit! It was really funny to hear the kids be like, “I like yogurt but I don’t think I’ll like this with yogurt in a wrap with fruit.” and then after they tried it they are all “Oh my gosh these are so good!” Kids are too funny when it comes to food. You never know what their reaction will be. Oh, we also made smoothies with the left over fruit and yogurt and added some kale! A few said they could “taste” the kale while others said they didn’t know what kale tasted like so they wouldn’t have even known it was in there. They all liked the smoothies too, regardless of kale being in there!  (French Toast Wrap idea found on incase you’re interested!)

Now onto my mishap. Yesterday I was all excited to make my own sunflower seed butter with my new Vitamix blender. So I began by adding the sunflower seeds, a dash of cinnamon, and a dash of salt. Well, things started great…until I decided the tamper needed to be used to help out the sunflower powder on the side of the container. Bad choice!… The tamper was too big for the container. EEK! Two seconds later and POOF! There is no longer a bottom covering on the tamper and little pieces of black plastic were running through my sunflower seeds…Oh no! Whoops!  But I saved the day and dumped the container of sunflower seeds out and started all over :(. I added a bit of canola oil to the seeds the second time around and that made it come together very nicely. Not to mention using the end of a wooden spoon to push down the seed powder that climbs the side of the container (With the machine STOPPED). The results were so worth the trouble though, there is nothing better than homemade seed butter straight from the mixer eaten by the spoonful! 🙂

 This morning I made myself a delicious berry smoothie! Such a healthy breakfast to start my day. It is high in protein, fiber, and full of vitamins and minerals!


I used a 6oz container of pomegranate Chobani Greek yogurt, about a cup of 1% milk, about a cup of frozen mixed berries, about 2 tablespoons homemade sun butter, 1 tablespoon chia seeds, about half a tablespoon flax seeds, a dash of cinnamon, a few ice cubes, and about a cup of water. It was delicious, satisfying, and filling!


I recycled my old sunflower seed butter container to store my new homemade batch for pure convenience.


(The picture above is before I added the cup of water to the smoothie, when I was done it equaled about 22oz or a medium sized Dunkin Donuts iced coffee cup)

This recipe is definitely not a “snack” sized smoothie and could be considered a meal with the nutrition facts coming in at  553 kcalories, 30g protein, 24g total fat [4g saturated fat, ~4g mono unsaturated fat(increases HDL cholesterol levels), ~15g polyunsaturated fat(helps lower LDL cholesterol levels)], 7g fiber, and 429mg sodium.

My weekend consisted of a trip to Trader Joe’s, reading a book called “The Spirit Catches You and You Fall Down” for my Clinical Dietetics class, answering essay questions for said book, and a case study for Medical Nutrition Therapy about someone who had an MI (aka. heart attack). So exciting I know, ohhh the life of a student. But I love it!  🙂 Have a great week!

Question: What are some of your favorite smoothies?