A Week of Smoothies

Since it is getting so beautiful and summery here , I have taken to having a smoothie for lunch after my workout. It is the best way to  cool down and hydrate.  Using what ever fruit is on sale at the local store keeps me from feeling like I have the same smoothie over and over. When I see fruit at the store, I buy it, chip it up, and put it in the freezer to be dumped into the blender at my earliest convenience. Voila! an ice cold smoothie without watering it down with ice!


Fruit for a week of smoothies:

  • 1 can of Tesco Peaches in juice, divided in half and frozen
  • 1 package of Strawberries, topped and frozen
  • 2 Braeburn Apples, chilled and cored, skin optional
  • 2 tbs Peanut Butter and 2 tbs Nutella OR 4 tbs Peanut Butter
  • 4 Kiwis, skinned, quartered, and frozen
  • 1 bag fresh Spinach, washed, de-stimmed, and frozen
  • 1 package White Grapes, de-stimmed, washed, dried, and frozen
  • 4 Bananas, room temp or frozen

FOR EVERY SMOOTHIE MY BASE IS: 1/2 CUP GREEK PLAIN YOGURT AND 1 CUP MILK. Anything will work though as long as you have around a cup and a half of liquid you are good to go.


~~~    Sunday: Peach and Strawberry    ~~~

1/2 can Peaches in juice

5 Strawberries

211 cals

~~~   Monday: Apple and Peanut Butter   ~~~

2 Braeburn Apples

2 tbs Peanut Butter

375 cals

~~~   Tuesday: Strawberry Kiwi Banana   ~~~

4-6 strawberries

2 Kiwis

1 Banana

317 cals

~~~   Wednesday: Peach Strawberry and Spinach   ~~~

1/2 can canned Peaches

4-5 Strawberries

2 handfulls Spinach (about a cup)

313 cals

~~~   Thursday: White Grape Kiwi and Spinach   ~~~~ 

1 cup Grapes

2 Kiwis

2 handfulls Spinach (about a cup)

353 cals

 ~~~   Friday: Chocolate Banana   ~~~

2 Bananas

2 tbs Nutella (or Peanut Butter if you prefer)

499 cals (splurge day :D)

~~~   Saturday: Kiwi Banana and Spinach   ~~~ 

2 Kiwis

1 Banana

2 handfulls Spinach (about a cup)

300 cals


Have a beautiful and refreshing week!





Cinnamon Tea

I have been on a cinnamon kick lately. I cannot seem to get enough of it. It makes every thing it touches taste sweeter and just better. 🙂 Here is one of my favorite discoveries on this cinnamon kick.

Cinnamon Tea, aka 73 calories of deliciousness

1 tbs honey

1 tbs lemon juice

1 tsp cinnamon

1 mug boiling water

Mix it together and enjoy!



Chicken Caesar Casserole

This morning  I got a request for a casserole. They are John’s favorite things. I thought “hmmm… what sounds good at this moment?” The answer: Chicken Caesar Salad sounded delish. So I decided to adapt a casserole to fit my wish for Chicken Caesar Salad. 🙂 Here it is!


Chicken Caesar Casserole

  • Servings: 6
  • Difficulty: easy
  • Print


  • 3 chicken breast, diced into 1 inch pieces
  • 1 head of broccoli. cut into bite size pieces
  • 1 cup uncooked rice
  • 1 cup milk
  • 2 tbs Creamy Caesar dressing
  • 1 1/2 cup shredded cheese
  • salt and pepper to taste


  • Put rice on to cook.
  • Preheat oven to 350F.
  • Boil 4 cups of heavily salted water. Add broccoli stalk pieces while bringing to a boil. Once boiling add in florets and cook for 4 minutes. Drain and set aside.
  • Sprinkle chicken with salt and pepper and cook chicken in frying pan with 1/4 cup water until done. Drain and return to pan.
  • In a small sauce pan heat milk and Caesar dressing together until simmering. Add in 1/2 cup cheese and stir until melted.
  • Mix rice, chicken and broccoli together and pour sauce over. Gently toss to make sure the sauce is evenly incorporated.
  • Pour into a casserole dish and top with remaining cheese.
  • Bake for 30 minutes or until cheese is golden.