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Ontario, Canada
I am a wife, mother and grandma who enjoys the many aspects of homemaking. A variety of interests and hobbies combined with travel keep me active. They reflect the importance of family, friends, home and good food.
Cook ingredients that you are used to cooking by other techniques, such as fish, chicken, or hamburgers. In other words be comfortable with the ingredients you are using.
--Bobby Flay

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  • [January 15, 2016] - It's National Soup Month so this month's posts will focus on soups. Yum!
  • [February 1, 2016] - An interesting report on why you should always choose organic tea verses non-organic: Toxic Tea (pdf format)
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Tuesday, February 11, 2014

Chocolate Monkey Smoothie

Smoothies are easily modified for fitness training and weight loss, however they can also be simply enjoyed as a healthy beverage.  The real challenge when it comes to smoothies is to not make them too high calorie.  The work around for the calorie challenge is to reduce the serving size.  Most of the smoothies I make give a yield of about 685 ml with a total caloric value of 450 calories or more.  I usually plan on four 170.4 (6 oz)  servings with a caloric value of about 120 calories depending on the ingredients.  Since most smoothies will keep for a day or two in the refrigerator, one smoothie is enough for two breakfast servings for us when combined with other foods like fruit, cheese, or oatmeal.

chocolate monkey smoothie
The chocolate monkey has been a popular milk shake flavour that is easily duplicated in a smoothie.  I like to use almond milk that is lower in calories that 2% milk and is lactose free.  Almond milk is lower in protein than 2% milk which is why I like to add ingredients higher in protein.  Protein powder greatly boosts the protein content but unless you are training it isn't really necessary.  Peanut butter is a good alternative protein booster.  The chocolate monkey smoothie combines the flavours of chocolate, peanut butter and banana into a deliciously delightful, silky smoothie that is sure to please!

Chocolate Monkey Smoothie
recipe by:  Garden Gnome

500 ml (2 c) Silk original almond milk
5 g (1 tbsp) Fry's premium cocoa powder
31 g (2 tbsp) Kraft smooth peanut butter
144 g (1 large) banana

Place the measured ingredients in blender.  Blend until smooth.  Serve

Makes 4 - 170.4 ml (6 oz) servings

Nutritional value per serving:  112 calories, 15 g carbohydrates, 3 g protein, 114 mg sodium, 2 g fibre

*The calculated nutritional value is based on the specified ingredient brands used.  Other brands can be substituted but may change the nutritional value.

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