Month: July 2013

Coffee banana smoothie

coffee banana smoothieDrink your coffee and your breakfast too! Here’s a little change in the morning routine I’ve come up with for summer. You know I love a good cup of coffee to start my day but I also need a decent breakfast and my usual oatmeal isn’t cutting it lately. I’m becoming a morning smoothie girl…like my blender lives ON the counter now, not stashed away. Meet the coffee-banana protein smoothie. It’s got everything you need to kick start the day:

  • 2/3 cup cold coffee (see note below)
  • 1/2 cup milk of any kind
  • 1/2 banana
  • 1/4 cup Greek yogurt (plain or vanilla)
  • 1 tbsp protein powder (optional but vanilla or chocolate are great)
  • 1 tsp ground flaxseed
  • pinch cinnamon (optional)

smoothie ingredientsAdd all ingredients to your blender, put the lid on and mix well. Add ice if you like and pour into a tall cup. All measurements are approximate so try different combinations to get your custom taste. Eat the leftover half banana with it, save it for a morning snack or use it for tomorrow’s smoothie. Enjoy your healthy, filling, protein packed breakfast!
coffee banana smoothieA note about cold coffee: I really hope this doesn’t gross you out but here’s what goes on at my house. Each time I make coffee in my French press, there’s always some left over. I keep a glass pitcher in the fridge and pour it in. I have chilled coffee for using in smoothies, making ice cubes or just drinking whenever I want it. Saves me heaps of time and good coffee too. Try it, won’t you?!

Social print studio

imageIndulge me while I share a recent discovery made via my social media circle. Social Print Studio is a little company made up of young creatives based in San Francisco. They print photos downloaded from your phone and Instagram feeds. Well, that’s a bit over simplified…they also print mini albums, prints in a variety of sizes and more. I placed an experimental order for 2 1/2″ mini prints and received them at my door in TWO days. Impressive! I think this company is going places and I like their approach: high quality, fun, innovative products that are easily accessible, affordable plus they provide good customer service. Check them out at #PrintStudio and @SocialPS.

Here are some initial ideas for using these little gems:

  • Attach them with mini clothespins to a length of cord or wire and hang it across a mantle, window or headboard for a changeable garland.
  • Stick a magnet on the back and decorate your fridge or locker. Duh!
  • Glue one onto a piece of card stock or scrapbook paper for a personalized bookmark.
  • Oh, and you can always frame them! Singly or in a grid.

imageMost of my prints are images from the blog. I’m going to be a total dork and scrapbook them. Now please excuse me while I wander off to get creative – or head to Cali to work with these folks!

A yam adventure

imageOnce in a while I take crazy chances. The latest was buying yams. I know, I live on the edge. I did this as part of my effort to eat cleaner and try cooking new things. The only way I’d ever had yams was as fries and I’m quite sure deep fried isn’t considered clean eating. So, I brought these home and soon realized I have no idea how to cook them. I did what any other Aunty would do and called my 19 year old nephew for help. G (clearly not his full name but actually what we call him!) is the most fitness and health conscious person I know. He’s always been a competitive athlete and his current passion is body building. Which works out great for me because he answers all my nutrition questions and makes gym workouts for me…plus he cooks! I did exactly what he told me and now I’m going to tell you!


  • Peel your yam(s). I used medium sized ones and wasn’t super picky about this and left some patches of skin on.
  • Cut them into wedges. The size is really up to you. I’d call mine large fries or small wedges.
  • Put them in a bowl or ziplock bag and drizzle with olive oil. Sprinkle on some seasoning. I used a vegetable seasoning I found in bulk. Toss to evenly coat all your pieces.
  • Empty onto a foil lined baking pan and cook at 400F. Cooking time will vary depending on the size of your wedges and personal preference. I did 12-15 minutes per side, turning halfway through cooking. I like a bit of crispness at the edges so you may want to reduce cooking time if that’s not your style.

imageLoaded with vitamin B and C plus potassium and fibre, these are as good for you as they are yummy. Here’s the entire clean meal I put together: garden fresh lettuce topped with quinoa, tomato, yams and grilled shrimp. I think even G was impressed with this one!
imageThis little success is motivating me to take on more new cooking adventures. Any suggestions?