Wellness Recipe #101
Fruit Chewy

Our favorite way to start the day is with a fruit smoothie that is so thick and rich that one of our friends calls it a "Fruit Chewy." This recipe will fill a blender with 3 servings of a delicious and healthy drink that will assist you to get through the morning without food cravings.

Ingredients (ideally organic):

Frozen Berries -- 1 Cup
Banana -- 1 Medium, Chopped
Tropical Fruit (Pineapple, Mango, Papaya) -- 1 Cup, Chopped
Refrigerated Water (enough to cover fruit) -- about 2.5 Cups

Egg White Powder -- 4 Tbsp (28 grams)
Hemp Protein Powder -- 4 Tbsp (30 grams)
Flax Seed (Fresh Ground) -- 2 Tbsp
Psyllium Husk (Ground) -- 2 Tbsp
Cocoa Powder (Fair-Trade, Raw) -- 2 Tbsp
Cinnamon -- 1 Tbsp
Blackstrap Molasses -- 1 Tbsp
Minced Ginger -- 1 tsp
Probiotic Powder (dairy free) -- 1/3 tsp (2 grams)
Ultra-pure, microfiltered fish oil -- 1 Tbsp

Ice -- 2 Cups

Instructions:

Put chopped fruit and frozen berries in blender. Add water until fruit is just covered. Put top on blender and blend on low until smooth. With the blender running, remove top and add the remaining ingredients (except for the ice). After everything is blended and mixing well, stop blender. Add ice, replace cover, and mix on high until smooth. Drink immediately and follow with a glass of water, to help hydrate the fiber.

• The egg white powder that we use is from www.OrganicEggProducts.com
• The hemp protein powder (original flavor) is from www.LivingHarvest.com.
• The psyllium husk is from www.HealthPlusInc.com.
• The raw cocoa powder is from www.NavitasNaturals.com.
• The minced ginger is from www.GingerPeople.com.
• The blackstrap molasses is from www.WholesomeSweeteners.com.
• The organic cinnamon is from www.VitanetOnline.com.
• The fish oil and probiotic powder are from www.PureCaps.com (available only through distributors).

Nutrition Information:

The entire blender (3 tall glasses) has 896 calories, including 28 grams of fat, 49 grams of protein, 113 grams of carbohydrate, and 46 grams of fiber. Divide these numbers by 3 to come up with the nutrition information per serving. The energy ratio is 27.7% fat, 21.7% protein, and 50.6% high-fiber carbohydrates. The fat calories are rich in healthy, Omega-3 as well as lauric fatty acids. The protein includes all essential amino acids and no cholesterol. The molasses adds 730 mg of potassium. The fish oil adds 45 mg of cholesterol. The probiotic powder provides 4.5 billion Colony Forming Units (CFU) of gut-friendly bacteria, including Lactobacillus acidophilus.

Coaching Inquiries: How do you start your day? Would it be fun to make a fruit chewy? What modifications would you like to make to this recipe? What other ideas do you have as to how you might start the day with a healthy, dairy-free, gluten-free, whole-food breakfast?

If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran
LifeTrek Coaching International
121 Will Scarlet Lane
Williamsburg, VA 23185-5043
U.S.A.

Telephone: 757-345-3452
Fax: 772-382-3258

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