Enjoy this recipe as a plant-powered easy prep breakfast or healthy Saint Patrick’s Day treat! The best part? You can enjoy this better-for-you recipe without compromising on taste or flavor! Made with less than 10 ingredients in under 5 minutes, what’s not to love? 

And as an added bonus, we’re sharing a simple 2-Step Homemade Cashew Milk that will take this healthy shamrock shake to a whole new level of creamy. 

Healthy Mint Matcha Shamrock Shake 

Ingredients:

• 1-2 cups homemade cashew milk (recipe below) or favorite milk of choice
• 1 frozen ripe banana
• 1 cup spinach (or dark leafy greens of choice)
• 1 tsp vanilla extract
• 1-2 tbsp fresh mint or ¼ tsp peppermint extract
• ½ tsp matcha powder, optional 
• 1-2 tbsp cacao nibs, optional 
• Ice 

Directions:

Step #1: Add 1 cup of liquid to your blender. Next, add the remaining ingredients aside from the cacao nibs.

Step #2: Blend until smooth, adding additional liquid as needed.

Step #3: Add the optional cacao nibs and pulse 2-3 times until well mixed.

Step #4: Serve and enjoy!

Bonus Recipe: 2-Ingredient Homemade Cashew Milk 

Skip the store-bought milk for this quick and easy 2-ingredient creamy cashew milk! It comes together in minutes — no straining required! Customize with your favorite add-ins or enjoy as is. 

Not a fan of cashews? Give these other homemade dairy-free milks a try!

Ingredients:

• 1 cup cashews
• 3 cups water 

Optional Add-Ins:

• 1-2 Medjool dates, pitted
• 1 tsp vanilla extract
• dash sea salt

Directions:

Step #1: Cover raw cashew nuts with water and soak them for 4 hours or overnight.

Step #2: Strain the cashews and rinse well.

Step #3: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. No straining is necessary!

Step #4: Taste test and adjust sweetness or flavorings as needed. 

Step #5: Pour mixture into a large pitcher or sealable glass jar. Enjoy immediately or store in the fridge for 3-5 days. 

Keep It Fresh & Green This Spring!

Whether you’re looking for a fun and festive Saint Patrick’s Day recipe or you’re ready to transition into light and flavorful recipes for spring, this healthy matcha mint shamrock shake will satisfy all your needs. It’s packed with plant-based nutrients, low in sugar, and full of metabolism-boosting ingredients like matcha and spinach. Best of all, it’s easy to customize for any eating plan and comes together in minutes! When you’re craving a lean and green treat that tastes like dessert, turn to this energy-boosting blend.

Looking for more nourishing recipes and healthy treats? Sign up for FitOn PRO and gain access to our recipe box full of exclusive recipes. Reach your goals faster while enjoying good-for-you food that’s guilt-free!

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From overeating and constipation to food intolerances and poor gut health, bloating can be caused by a variety of factors. Even stress can contribute to that pesky bloat!

Before you get discouraged — there’s good news! If your symptoms are diet-induced, there are some science-backed bloating hacks that may help alleviate that full tummy. But before we spill the bloat-busting secrets, it’s wise to check in with your symptoms. If you’re experiencing chronic bloat or have any concerns, it’s important to speak with your doctor or a medical professional to rule out any underlying causes or concerns. 

That said, here are seven must-know bloating hacks you’re going to want in on.

RELATED: Feeling Bloated? Do These 3 Exercises Daily For Serious Relief 

7 Must-Know Bloat-Busting Hacks

#1 Ditch the Fizz 

We know, we know. That fizzy seltzer water is oh so refreshing, especially during the summer, but if you tend to get bloated after a carbonated bevy, it may be time to ditch the fizz. 

When you drink carbonated drinks, carbon dioxide gas causes an increase in gastric volume. Your stomach accommodates the increased volume by stimulating stretch receptors in the gastric wall, ultimately leading to a feeling of bloat and distension. Simply put, all that carbonation may be causing built-up gas, which is a recipe for some seriously uncomfortable bloating. 

So, if you’re a big fizzy drink fan and wondering if it may be contributing to your bloating, try doing without it for a few days and see how you feel. 

Bonus Tip: 

Speaking of drinks, if you tend to drink through a straw and have been noticing some bloating lately, ditch the straw for a bit and see what happens — drinking through that straw may be causing you to suck up extra air — the result? Bloating.

#2 Say Goodbye to Gum

Similar to drinking from a straw, chomping on gum could be a cause for bloat. It’s not the gum itself that’s the problem — unless it’s filled with artificial sweeteners like sorbitol that upset the GI — it’s the fact that you’re swallowing extra air while you chew. This air gets trapped in your stomach and small intestine, leading to a bloated belly.

#3 Consider Gut-boosting Foods 

You know, the ones that are full of gut-loving probiotics like full-fat unsweetened yogurt? Well, we happen to be big fans of them, making them one of our fav bloating hacks. 

Science suggests that probiotics may help ease bloating, giving us one more good reason to add some gut-boosting foods to our diet. 

In addition to high-quality full-fat unsweetened yogurt, here are some other probiotic-rich foods to consider enjoying. 

• Sauerkraut 
• Kimchi 
• Miso 
• Full-fat unsweetened coconut milk yogurt 

And don’t forget about prebiotics! Prebiotic-rich foods (like asparagus, apples, oatmeal, and onions) feed the good bacteria in our gut. They are essential for healthy digestion and helping our gut bacteria grow.

Note: While kombucha is considered a great beverage for gut health, the carbonation may not work for those who tend to get bloated, so it may be best to try one of the other options on this list instead. 

RELATED: The 5 Healthiest Probiotic-Rich Foods For Gut Health According to an RD

#4 Consider Avoiding Artificial Sweeteners 

Let’s talk about artificial sugars and sweeteners like sucralose, aspartame, and sugar alcohols (like sorbitol or xylitol). While these foods are ‘sugar-free,’ research shows they contribute to gut dysbiosis, GI issues, and even weight gain. 

Here are some processed and artificial sweeteners to consider avoiding: 

• Aspartame
• Sucralose
• Erythritol
• Saccharin
• Acesulfame
• Neotame
• Xylitol
• Sorbitol
• Maltitol

Instead, choose natural options, like raw honey, fruit, or pure maple syrup. 

However, keep in mind that even natural sweeteners should be enjoyed in moderation, and fill your diet with plenty of whole and totally unsweetened foods first.

#5 Snack Smart Before Bed 

Midnight snacks, anyone? Yes, we are all guilty of reaching for that sugary snack while we’re up late binge-watching reality TV or burning the midnight oil trying to get everything on our to-do lists done. But instead of reaching for those snacks that you know will result in an upset stomach, consider something healthier and rich in protein. 

Reaching for a protein-rich snack could help keep you satiated — something light yet filling is ideal! Think: a serving of Greek or coconut yogurt with berries or a single-serve chia pudding.

RELATED: The 8 Best Healthy Late Night Snacks 

#6 Sip on Gut-Soothing Herbal Teas

Banishing bloat could be as simple as boiling some water and pouring yourself a soothing cup of herbal tea! Consider something calming, like a mug of chamomile tea or peppermint, ginger, or fennel. 

RELATED: 5 Gut-Boosting Cozy Drinks

#7 Take Time to Just Chill 

Stress does a number on our digestion, and with poor digestive health comes an increased chance of a bloated belly. Unfortunately, stress is a big factor in our day-to-day lives — it affects the majority of our nation, and stress levels are only continuing to rise. 

While acute stress is a normal (and even healthy) emotion, chronic stress is not, and it shouldn’t be taken lightly. Although we can’t always control the stressors in our lives, we can surely control how we respond to it!

Find time to zen out every day (yes, seriously). Daily stress management is an absolute must. It doesn’t need to be a spa day or “self-care indulgence.” It can simply be a mere 15 minutes (even 5, if that’s all we can afford) of intentional time to acknowledge our emotions and calm our mind and body. 

Get a 10-15 minute FitOn HIIT workout in, have a relaxing evening skincare routine to look forward to, or do an evening FitOn stretch to just quiet your mind and get that stress response a little more balanced. Who knows, it may become one of your favorite anti-bloating hacks that you actually look forward to each day.

RELATED: Is Stress Affecting Your Gut? A Mental Health Expert Explains

5 Bloat-Busting Smoothie Recipes

Ready to support digestion and tackle bloat? Here are five refreshing and easy-to-make smoothie recipes to get you started. 

#1 Refreshing Pineapple Ginger Smoothie

Made with anti-inflammatory ginger and pineapple and probiotic-rich Greek yogurt, this delicious gut-healthy pineapple ginger smoothie will help soothe your belly in a healthy and delicious way!

Serves: 1

Ingredients:

• ½ – 1 cup unsweetened almond milk (or non-dairy milk of choice)
• 1 ripe banana, frozen
• 1 cup pineapple chunks, fresh or frozen 
• ½ cup plain or vanilla Greek yogurt, unsweetened
• ½-inch piece of fresh ginger, peeled and grated
• 1 tsp raw honey
• ice, to blend 

Directions:

Step #1: Add the ginger and almond milk to a high-speed blender and blend until smooth. Then, add the remaining ingredients. Blend until smooth and creamy.

Step #2: Taste test, adjusting ingredients as desired. Pour into a glass and enjoy!

#2 Raspberry Almond Smoothie

Low in sugar and full of plant-based protein and fiber, this simple and nourishing raspberry chia smoothie will help support digestion and help keep you regular. Enjoy it as is, or blend it up with an added scoop of protein powder for a boost!

Serves: 1

Ingredients:

• 1 cup unsweetened almond or oat milk (or dairy-free milk of choice)
• 1 cup frozen raspberries
• 1 tbsp almond butter (or nut butter of choice)
• ½ cup Greek or coconut yogurt
• ½ tbsp chia seeds
• ½ tbsp ground flax seeds
• 1 tsp vanilla extract
• Ice, to blend

Directions:

Step #1: Add the liquid base to a high-speed blender. Then add the remaining ingredients. 

Step #2: Blend until smooth and creamy. Taste test, adjusting any ingredients as needed. Pour into a glass and enjoy!

#3 Gut-Healthy Mint Mojito Smoothie

Rich in magnesium, potassium, digestive enzymes, and anti-inflammatory properties, this gut-healthy Mojito-like smoothie is refreshing as ever. Made with cooling mint to help keep you hydrated and quell belly bloat, bromelain-rich pineapple to aid digestion and reduce inflammation, and anti-inflammatory ginger, to soothe an upset stomach.

Ingredients:

• ½ cup raw coconut water
• 1 lime, juiced
• 1 cup baby spinach, fresh or frozen
• ⅓ cup fresh mint leaves
• ½ cup fresh or frozen pineapple chunks
• ⅓ ripe banana, frozen
• 1-2 tsp raw honey
• ½-inch piece of fresh ginger, peeled and grated
• ½ cup plain unsweetened Greek or coconut yogurt, optional 
• ¼ tsp cinnamon
• Ice to blend

Directions:

Step #1: Add the spinach, ginger, lime, and coconut water to a high-speed blender and blend until smooth. 

Step #2: Next, add the remaining ingredients and blend, adding additional liquid or ice as needed. Taste test, adjusting any ingredients as desired. Serve and enjoy! 

#4 Creamy Blueberry Avocado Spice Smoothie

Low in sugar and rich in satiating fats and fiber, this anti-inflammatory and antioxidant-rich smoothie will soothe your cravings and support digestion all day long. Made with ingredients like blueberries, almond butter, ginger, and cinnamon, it’s the perfect bloat-free recipe. 

Serves: 2

Ingredients:

• 1 cup unsweetened almond milk (or non-dairy milk of choice)
• ½ ripe avocado
• 1 ½ cups fresh or frozen blueberries
• 1 small ripe banana, frozen
• 1 tbsp creamy almond butter
• 1 cup baby spinach, optional
• ½ tbsp ground flax
• ½ tsp ground cinnamon
• 1 tsp fresh grated ginger (or ¼ tsp ground ginger)
• 1-2 tsp raw honey, optional
• 1 tsp vanilla extract
• Ice to blend

Directions:

Step #1: Add the liquid base to the blender, then add the remaining ingredients. Blend until smooth and creamy. 

Step #2:Taste test, adjusting any ingredients as desired. Serve and enjoy! 

#5 No-Bloat Banana Bread Smoothie

When your dessert craving strikes, this gut-healthy banana bread smoothie will satisfy your sweet tooth without harming your digestion! Full of probiotic-rich yogurt, fiber-filled oats, and a sprinkle of bloat-soothing spices (like cinnamon and ginger), this dessert-like smoothie is a must-try!

Serves: 1

Ingredients:

• ½ – 1 cup unsweetened almond milk or oat milk
• 1 small ripe banana, frozen
• ¼ cup plain or vanilla Greek yogurt, unsweetened
• ¼ cup rolled oats
• 1 tbsp almond butter
• 1 tbsp ground flaxseed
• ½ tsp ground cinnamon
• ¼ tsp ground ginger 
• 1 tsp vanilla extract
• Ice to blend 

Directions:

Step #1: Add the banana, Greek yogurt, almond milk, almond butter, ground flaxseed, ground cinnamon, and vanilla extract to a high-speed blender. Blend until smooth and creamy, adding additional liquid as needed. 

Step #2: Add the ice, blending until desired consistency is reached. Taste test, and adjust ingredients as desired. Serve and enjoy! 

Banish That Bloat & Feel Your Best

Feeling uncomfortable and bloated can put a damper on how we’re feeling. So, if you’ve checked things out with your doc to be sure that bloating isn’t caused by an underlying issue, then these seven bloating hacks may be valuable tools to help ease bloat and help you feel your best! 

Oh, and don’t forget to try sipping on one of the FitOn bloat-busting smoothies above — they are pretty darn tasty and packed full of nutritional value, so you can feel really great about blending one up and enjoying it as a post-workout drink. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

We’ve partnered with Daily Harvest to offer easy prep breakfast hacks to fuel even the busiest mornings. Unlike most meal delivery services, Daily Harvest is built on real fruit and vegetables and they make healthy eating easy. Daily Harvest is delivered right to your door, so you’ll always have nourishing meals on hand that can be ready in minutes. 

Read on to find out how keeping your freezer stocked with delicious meals from Daily Harvest will give your morning breakfast routine a serious boost. 

Why Breakfast is So Important

Aside from curbing hunger cravings and fueling our morning, breakfast is one of the most important meals of the day. Research suggests starting the day with a healthy breakfast can increase productivity and concentration, prevent mid-day energy dips, and even support weight loss goals. 

But, keep in mind — not all breakfast foods are created equal. So, if you want to set your day up for success, consider how you’re fueling your body. 

Ready to whip up an easy prep breakfast? Here are the most nutritious foods to add to your morning meal according to research.

The Best Foods to Eat For Breakfast According to Research

Protein-Rich Foods

According to research, protein-rich breakfast foods keep us feeling full longer, thanks to the hunger hormone ghrelin. Increased satiety means fewer cravings, less snacking, and lessened chances for overeating! Plus, protein-rich foods could help us reach our fitness goals by revving up our metabolism and keeping our blood sugar levels balanced. Reduced sugar cravings and more calories burned, all thanks to a delicious protein-packed meal? Sounds like a win-win.

Protein-rich foods include: 

• Salmon
• Eggs
• Greek yogurt
• Protein powder
• Nuts and seeds (such as hemp seeds, chia seeds, walnuts, and almonds)

Try these easy prep breakfast ideas for an extra protein boost: add a scoop of nut butter to your smoothie, make a loaded yogurt bowl, or meal prep a yummy chia pudding! Better yet, have a ready-in-minutes option with Daily Harvest’s Oat bowls or Smoothies. 

Fiber-Rich Foods 

Despite its known health benefits, fiber is one of the most overlooked nutrients. In fact, only about 5% of Americans meet the daily recommended requirements! So, adding fiber to your first meal of the day may be a good idea to help support digestion, satiety, and blood sugar. 

Fiber-rich foods include:

• Berries 
• Chia seeds
• Oats
• Almonds
• Avocados

While a majority of Americans are deficient, eating a fiber-rich diet is easier than you think. One of the best ways to increase fiber? Increasing your daily intake of fruit and veggies! And, with more than 90 different fruit and veggie-filled options, Daily Harvest makes doing so convenient and delicious. Simply stock your freezer with your favorite Smoothie, Oat Bowl, Harvest Bowl, and more, and kick off the day fueled and full of fiber.

Complex Carbs 

With the rise in Keto and Paleo diets, there’s (understandably) a lot of misinformation surrounding carbs and their role in a healthy diet. Remember: everyone has different dietary needs — just because your neighbor is cutting out carbs doesn’t mean you should! To be clear, carbs can be a healthy addition to your breakfast plate if you’re reaching for healthy sources like complex carbs. Research suggests they can even support weight loss and provide you with a steady stream of energy! 

Complex carbs include:

• Rolled Oats 
• Sweet Potatoes 
• Quinoa 
• Chickpeas

For an easy prep breakfast idea, add a spoonful of oats to your smoothie or make overnight oats. Don’t have time to prepare something yourself? When time is of the essence, grab a Daily Harvest Oat Bowl and head out the door. 

Healthy Fats 

Did you know that healthy fats are needed to absorb fat-soluble vitamins such as vitamins A, D, E, and K? That’s right — incorporating foods like avocado or nuts could increase the nutrient absorption of your breakfast! Plus, healthy fats increase satiety, balance blood sugar, and boost energy.

Healthy fats include:

• Avocado 
• Nuts and nut butter (such as walnuts, almonds, and pistachios)
• Seeds (such as hemp seeds, flax seeds, and pumpkin seeds)
• Whole eggs

For a simple breakfast hack, keep a jar full of mixed nuts and seeds stored in your fridge. Simply sprinkle a spoonful on your favorite breakfast — everything from smoothies to avocado toast — to absorb all the benefits. Daily Harvest also offers deliciously balanced smoothies and breakfast options that make it easy to add healthy fats to your morning rush! With smoothies like Chocolate + Blueberry and Cold Brew + Almond, adding healthy fats to your breakfast has never been more delicious.   

4 Easy Prep Breakfast Ideas

Anything to make the mornings easier, right? With these easy prep breakfast ideas, you’ll never have to leave the house hungry again. Prep and pack the night before or toss these healthy meal-prep breakfast foods together in the morning!

Here are some nutritious and delicious options to help make mornings that much simpler. 

#1 Protein-Rich Overnight Oats 

What’s not to love about overnight oats? They’re easy to customize for any dietary or taste preference, they taste like dessert, and they take minutes to prep. Plus, oats are loaded with dietary fiber and complex carbs making them a healthy breakfast food to prevent cravings and keep us satiated!

New to making overnight oats? Check out our detailed guide on how to make overnight oats, including five delicious flavor variations. 

And for those busy weeks when you can’t be bothered in the kitchen, Daily Harvest is there to fuel your mornings. Stashed away in our freezer, you’ll find a delicious assortment of Daily Harvest Oat Bowls! These options take the stress out of busy mornings while nourishing us with a delicious, on-the-go blend of fruits, veggies, and superfoods. 

No need to measure, chop, prep, or stir. Simply add ⅓  cup of your favorite liquid, give it a quick stir, cover, and let it sit in the fridge overnight (or at least 6 hours) to work its magic. Grab and go the next day for cold overnight oats, or heat it up on the stovetop for a cozier breakfast option. Trust us, you can’t go wrong either way. 

And if you want to take your oat-filled morning to the next level, try soaking your overnight oats in creamy oat milk. Its naturally creamy flavor enhances the already decadent dairy-free experience. 

#2 Daily Harvest Smoothies 

Take easy prep breakfast to the next level with Daily Harvest. When you’re pressed for time, why make your own smoothie when you could have someone else do the prep work for you? 

And, we’re not talking about a trip to the local smoothie shop! While I love a good açaí bowl, the average “healthy” blend is often full of sugar and devoid of most other nutrients. Sometimes a single bowl can have upwards of three bananas, not to mention the sweetened açaí puree thrown into the mix! Add toppings and a liquid for blending, and you’re looking at 1,000 calories, easy. 

That’s why I stick to Daily Harvest. Unlike the standard fruit smoothie, Daily Harvest Smoothies combine fruit with veggies, nuts, seeds, and superfoods. These nutritious foods add fiber, vitamins, and minerals to each blend while increasing satiety, boosting protein, and preventing a blood sugar surge. 

All you have to do is reach in your freezer, add your preferred liquid of choice, and blend that baby up! Convenient, nutritious fuel made in minutes. And, all Daily Harvest smoothies (and meals) are plant-based, gluten-free, and made with 95% organic ingredients. A done-for-you option that is built on real, wholesome ingredients.

Banana + Almond 

Ok, where are our dessert lovers at? We tried Daily Harvest’s new Banana + Almond high protein option smoothie … and wow, it tastes like nut butter-swirled banana bread in the form of ice cream. Except it’s dairy-free and filled with plant-based protein thanks to flaxseeds, nut butter (made from hazelnuts, cashews, almonds, and sun shower seeds), and a specialty almond protein blend made by Daily Harvest themselves. This new smoothie was specifically created to be a higher protein option and the protein blend is made from ground almonds, but that’s not all. To make this protein blend even healthier, they press out the oil to boost the protein content and reduce fat — genius. And I can vouch, no bloat! 

Seriously, I can’t recommend this Smoothie enough. All I did was grab it from my freezer and blend it up with oat milk. It was so indulgent and creamy that I found myself double-checking the ingredients… I couldn’t believe something so healthy could taste SO delicious. And it made for a perfect post-workout treat with the optimal carb to protein ratio. Its 42 grams of carbs (thanks to potassium-rich banana) complement the 15 grams of plant-based protein to help restore glycogen and speed the recovery process. Plus, it gave me a nice little energy boost with subtly sweet notes of adaptogenic maca blended in this superfood mix. Daily Harvest, you really outdid yourself with this one (in the best possible way). 

Passion Fruit + Pineapple 

When you can’t sip a pina colada on the beach, this Passion Fruit + Pineapple smoothie is the next best thing. This new Daily Harvest blend truly tastes like a mango-inspired pina colada, but it’s actually good for you. One of the star ingredients in this blend is Soursop, a prickly tropical green fruit that’s full of Vitamin C and antioxidant-rich ingredients to support immunity and fight inflammation. 

Each creamy spoonful felt like a tropical oasis in my mouth. Best of all, every bite was helping to support my body’s natural defenses. How, you ask? Well, this powerful immune-supporting blend also contains banana, pineapple, and Camu Camu — one of the most potent Vitamin C-rich foods! Why take supplements when you can eat your Vitamins in the form of a delicious superfood smoothie?

All you have to do is add your favorite liquid of choice and blend it up! I opted for oat milk to make a thick and creamy smoothie bowl. If oat milk isn’t your thing, try blending it with coconut water to keep the tropical vibes going!

Smoothie: Mint + Cacao

Transport your taste buds back to childhood with this Mint + Cacao Smoothie. As you sip away the stress of busy mornings, feel good knowing this easy prep breakfast is made without added sugar or artificial ingredients. In fact, this smoothie is built on organic fruits and veggies and contains whole ingredients like organic bananas, spinach, cacao, cashew butter, chlorella, vanilla bean, and peppermint. 

And, these ingredients come with jam-packed nutrients to fuel your morning. This smoothie is a rich source of vitamin D, potassium, and iron, plus it’s loaded with powerful polyphenols and flavonoids thanks to antioxidant-rich cacao nibs. Plus, it contains chlorella — a nutrient-dense freshwater algae that contains both vitamin D and B12, two nutrients needed to support bone health, immunity, and metabolism. What better way to kick off the morning?

#3 Energy Bites 

Every time we make our protein-packed energy bites, we question how something this healthy can be so delicious! But, it’s true — energy bites are one the healthiest and easiest breakfast foods to meal prep. And, it’s easy to mix in all those good-for-you nutrients like protein, healthy fats, and fiber. 

While it’s fun to get creative in the kitchen and whip up our own recipe (plus, recipe testing means eating that no-bake batter), sometimes we wish they were already prepared and waiting in our freezer. 

It looks like Daily Harvest ticks this box too. Luckily for us (and you) one of their 9 collections is none other than their energy bites! Think: flavors like Cacao Nib + Vanilla, and Hazelnut + Chocolate… are we drooling, or is that you? Whatever the case, add these to your easy meal prep breakfast menu.

#4 Egg Muffins

Low-cal, protein-packed, and full of veggies. Enter: egg muffins! Egg muffins are the ultimate breakfast-made-easy recipe! Don’t believe us? This easy prep breakfast food can literally be made in minutes. Simply whisk a dozen eggs, stir in your favorite chopped veggies, grease a muffin tin, and bake for 10 minutes. Voila! You can even enjoy them hot or cold. 

For a more balanced plate, pair your egg muffins with some mashed avocado for healthy fats and leftover sweet potato for clean carbs! You can also pair your egg muffins with Daily Harvest’s Sweet Potato + Wild Rice Hash. 

Grab and Go Meals to Fuel Busy Mornings

While we can’t add more hours to your day, we can optimize your time! When life gets busy, having quick, healthy meals on hand is a *must* — especially when it comes to breakfast. That’s why we love keeping our freezer stacked with Daily Harvest.

Daily Harvest makes busy mornings simple with easy prep breakfast options ready to grab and go. When weekend meal prep isn’t on the agenda, no need to stress. Just head to the freezer, grab your favorite breakfast, and get ready to crush the day as you head out the door! 

Ready to give your busy mornings a nutritious boost? In partnership with Daily Harvest, we have an exclusive offer for you! Get up to $40 off your first box with the code FITON. Click here to get started — your mornings are about to get a whole lot more delicious! 

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While we’d love to set aside time to whip up delicious, healthy meals in preparation for the week, life is busy. Between work, school, kids, and everything in between, it can be hard to eat healthy, let alone get our five servings of fruits and veggies per day. Honestly, making enough time for our morning coffee can even be a struggle (and that’s saying something!) But, eating healthy doesn’t have to be time-consuming. And, it certainly doesn’t have to be boring! Enter: Daily Harvest.

Unlike most meal delivery services that sneak hidden sodium and sugars into their meals, Daily Harvest is built on real fruit and veggies. Rest assured, there are no preservatives or hidden ingredients, just real wholesome foods! The ingredients are harvested at peak ripeness and frozen within 24 hours to lock in amazing flavor and unmatched nutrition. Daily Harvest chefs and nutritionists create the most nourishing, flavorful food with everything delivered to your door. You’ll always have fresh, delicious food on hand in your freezer and ready to enjoy in minutes. Forget shopping, chopping, and hours spent prepping in the kitchen.

That’s why we’ve partnered with Daily Harvest to offer you an exclusive promotion to try their mouth-watering meals (think: creamy smoothies, oat and chia bowls, flatbreads, and even plant-based frozen desserts). I had a chance to try these delicious meals for myself, and let me tell you, these recipes put my home cooking to shame (mind you, I’m an incredible plant-based cook!). To show you just how simple and delicious the Daily Harvest process is, we’re walking you through, step by step. Find out how to bring ease into your week and get an inside look into our favorite meals. 

How Daily Harvest Works 

With a variety of options, stocking your freezer full of healthy food is simple. Start by choosing how many items you’d like in your first box and how often you’d like them delivered (weekly or monthly). Next, it’s time to customize! With more than 90 different drool-worthy options, there’s something for everyone (trust us). Need to modify your order? Simple. Swap out items, skip a delivery, or change your box size. Then, take a deep breath and congratulate yourself for doing something good for your health, wallet, and taste buds.

Once your order arrives (in its100% compostable or recyclable product packaging and shipping materials), simply place it in the freezer until you’re ready for a meal! We told you it was easy. 

Why Daily Harvest Makes Adding More Fruits & Vegetables to Your Diet Easy

Let’s be real, convenient food isn’t always the healthiest, and healthy food isn’t always convenient. But why sacrifice one for the other when you could have both?

Every (yes, every!) Daily Harvest is built on organic fruits and veggies with convenience and taste in mind. This makes it easy to incorporate wholesome, nutritious foods into your diet without a second thought. With a freezer stacked full of nutritious meals, there’s no need to stress about fueling up for work or running home to whip up a healthy dinner. In the midst of busy schedules and dietary restrictions, Daily Harvest makes adding more fruits and veggies to your diet easy.  

Bonus: You Can Add Daily Harvest to Your Post-Workout Routine 

If I’m going to challenge my body with a strenuous FitOn workout, you better believe I’m going to reward my muscles with a delicious post-workout meal! While I try to prioritize protein in my recovery meals, it can be tricky since my diet is primarily plant-based (I rarely even use protein powder). So you can imagine my excitement when I learned Daily Harvest makes protein-rich meals based on fruit and veggies! 

That’s right — Daily Harvest may be plant-based, but there’s no shortage of protein-rich foods (think: Banana Almond Smoothie and Broccoli + Cheeze Harvest Bowl). With 15 grams of protein made from real ingredients, fueling up after a workout has never been easier (or more delicious). Simply blend, soak, or heat according to instructions. The best part? Everything takes one step to prep, meaning your post-workout recovery meal is ready to enjoy within minutes.  

What Makes Daily Harvest Different 

With so many meal delivery services, why Daily Harvest? We’ll let the benefits speak for themselves. 

Convenience 

You want to eat healthy but you just don’t have the time — sound about right? Well, here’s your solution. Convenient, healthy, on-the-go meals delivered straight to your door. Forget meal planning, preparation, and clean-up — all you have to do is open the freezer. Daily Harvest gives fast food a new meaning with nutritious options for all your cravings. From breakfast foods to satiating dinners, have access to nutritious meals filled with fruits and veggies wherever you go.

Variety 

With 90 options across 9 different collections, there’s something for everyone to enjoy. Kickstart your morning with a healthy meal, fuel up after a workout, or indulge in a late-night treat — with foods for all dietary preferences and times of the day — Daily Harvest is there for whatever you’re craving. 

Dietary Flexibility

There’s no one-size-fits-all diet, so why should there be a one-size-fits-all meal delivery service? With gluten-free, keto, and paleo options, it’s easy to customize your order based on your dietary needs. Plus, all Daily Harvest meals are 100% plant-based, gluten-free, and dairy-free, meaning one less factor to consider when ordering!

Ingredients 

The Daily Harvest promise? No gums, fillers, refined sugars, preservatives, or artificial anything. Just wholesome, nutritious foods built on fruits and veggies. Daily Harvest recipes are always plant-based, gluten-free, dairy-free, and made with 95% organic ingredients. Plus, they work directly with farmers to source and harvest foods at peak season and freeze within 24 hours — this means maximum quality, taste, and nutrition.

Our Daily Harvest Favorites 

Truthfully, we’ve yet to meet a Daily Harvest recipe we didn’t love. But here are some of our favorites!

Harvest Bowl: Gigante Bean + Savory Cabbage

Imagine a nourishing home-cooked meal that packs the flavor and nutrition, while being light yet satiating. Now imagine whipping up this meal in minutes with no grocery shopping or prep-time. Sounds too good to be true, right? I thought so, too, until I tried the Gigante Bean + Savory Cabbage Harvest Bowl. Dreams do come true!! 

Whether you consider yourself a culinary pro or can’t seem to cook a meal without setting off the smoke detector, this process is fool-proof. I opted for stove-top cooking (there’s a microwavable option available too) and had a ready-to-eat meal within 5 minutes. I followed the step-by-step instructions on the back, which read: pour into a pan and cook over medium-high heat for 4-5 minutes — I didn’t even need the optional liquid! 

In just five minutes, my plate was filled with Gigante beans, savoy cabbage, spinach, Brussels sprouts, red onion, parsnip, spinach, and a mix of spices — and it had me feeling like a pro chef. Thanks to the variety of veggies, this bowl is full of calcium, a much-needed nutrient for bone health, not to mention the rich levels of potassium and iron that filled our plate. Want to bump up the protein? Easy! Toss in some chicken or tempeh for your  post-workout meal. 

Flatbread: Kale + Sweet Potato

We tried the flatbread and… WOW. Think: sweet potato toast, but better. When you’re craving comfort food, this Kale + Sweet Potato Flatbread will be your new BFF. Skip the refined carbs for a gluten-free crust made from ingredients like sweet potato, cauliflower, flax, and hemp. As a pizza-lover who can never find the perfect balance of healthy and tasty, this flatbread was everything I never knew I needed. It’s the kind of meal that makes you feel like you’re indulging, but every bite is really just a mouthful of nutrients. As a vegan, I’m always looking for ways to boost my iron and calcium. It’s safe to say I was pleasantly surprised to learn this flatbread is rich in both!  

All you have to do is toss it in the oven and let it crisp up to perfection! Every bite contains the perfect ratio of crunchy crust to crispy toppings. And, with 832 mg of potassium plus 7 grams of plant-based protein, this meal is a yummy way to refuel and replenish electrolytes after a sweaty workout. Your busy weeknights just got a lot easier and tastier. 

Scoops: Cold Brew + Roasted Espresso Bean Chip & Pistachio + Toasty Buttery Hazelnut Crunch

We were wildly impressed by Daily Harvest’s Cold Brew + Roasted Espresso Bean Chip Scoops  It has the full flavor profile of beloved dairy-filled frozen dessert  (rich, creamy, and decadent) without the chalky, artificial taste of most plant-based blends. Though, this came as no surprise, as all Daily Harvest recipes are free from artificial ingredients and sweeteners (desserts included!). 

Aside from the indulgent taste, there’s more. Thanks to the 21 mg of plant-based iron, this sweet treat contains 120% of your daily iron needs — an important nutrient for oxygen transport and energy metabolism. Plus, every bite supplies you with a mouthful of anti-inflammatory antioxidants (we’re looking at you chocolate, espresso, and Chaga mushroom). 

In case you were wondering, the other flavors like their Pistachio + Toasty Buttery Hazelnut Crunch are equally as melt-in-your-mouth delicious. So, grab your spoon and get ready to indulge. Guilt-free. 

Banana + Almond 

Stop whatever you’re doing and order this protein-packed Banana + Almond smoothie stat. I’ve had a LOT of smoothies in my day, and I think this new Daily Harvest blend is dare I say… the best I’ve ever had!! Coming from a smoothie-obsessed vegan, this is a statement. It was the perfect ratio of creamy, and decadent, without being too heavy or too sweet. And I’m pretty particular about my smoothie bowls. If I’m being honest it was so good that I actually called a friend (ok, several) to tell them why they needed to stock their freezer with this Daily Harvest blend. 

For starters, it’s filled with 15 grams of plant-based protein. And not your average scoop of vegan protein powder. No, no — the protein-rich ingredients are made from a blend of flax seeds, nuts (like almonds, hazelnuts, cashews, and sunflower seeds), and a unique almond protein blend formulated by the Daily Harvest team. This in-house blend has 15 grams of plant-based protein thanks to the flax seeds, nut butter (made only from hazelnuts, cashews, almonds, and sunflower seeds), and their very own almond protein, where the oil is pressed out of the ground almonds, leaving a higher protein content and less fat. And you’d never know by its sweet taste, but this smoothie even contains parsnips, a seasonal fall root veggie.

I have an insatiable sweet tooth so I turned this smoothie into a thick smoothie bowl. All I had to do was blend up the frozen contents of this cup with a splash of oat milk and two of Daily Harvest’s frozen Almond Mylk blends (frozen blends made from 100% almonds, vanilla, and sea salt). Highly recommend it!! But if you want to make it more of a smoothie consistency, skip the ice cubes and add a bit more liquid. Then blend it up and viola! Your one-step prep smoothie awaits.

Passion Fruit + Pineapple 

This new Passion Fruit + Pineapple Smoothie is the perfect way to savor the last sips of summer flavors while keeping immunity high (something we all need, especially as we transition into the fall season). This fruity smoothie is made with tropical fruits like pineapple, coconut, passionfruit, and soursop, a fiber-rich fruit with some serious digestive benefits. It was light, refreshing, and felt like I was taking my taste buds on a mini-vacation. Honestly, I would trade a frozen poolside cocktail for this Daily Harvest blend any day! I’d prefer to skip the hangover and sugar rush and sip my way to good health, thank you very much!

Plus, it contains one of the most potent vitamin C-rich foods (camu camu) and other anti-inflammatory and antioxidant-rich fruits and veggies like carrots and mango. And, it took less than a minute to whip up this blend and to mentally transport myself to paradise. All I did was head to the freezer, add a splash of oat milk to the cup, and blend up the contents into a tropical slice of heaven. 

Smoothie: Mint + Cacao

While we love a mint chip moment, we’d rather avoid the artificial sugars, and dyes that give most mint shakes their vibrant green hue. Luckily, Daily Harvest smoothies aren’t like most. 

This Mint + Cacao Smoothie is filled with potassium, iron, and vitamin D and is everything you’d want in terms of taste and ingredients. Imagine creamy banana and cashew butter combined with cool peppermint, rich cacao, and sweet notes of vanilla bean. If it wasn’t for its deep green flavor, you’d never know this smoothie is just as healthy as it is delicious. Chlorella is the nutrient-dense freshwater algae responsible for the deep green color — it contains both vitamin D and B12, two nutrients typically lacking in a plant-based diet. Support bone health, immunity, and metabolism with every delicious bite! 

Even the chocolatey bites are healthy. Instead of sugar-filled, processed chocolate, Daily Harvest packs this smoothie full of cacao nibs — antioxidant-rich compounds filled with polyphenols and flavonoids. While this shake tastes indulgent, it’s a perfectly healthy breakfast or snack packed with fruits, veggies, and superfoods. We can confirm: every single drop was enjoyed. Yes, even the blender was licked clean!

Daily Harvest: Fast Fuel Made Healthy

Daily Harvest truly gives fast fuel a new meaning with nutrient-dense options for any craving, dietary preference, or meal. No need to sacrifice quality for taste when you can have the best of both worlds. 

Take advantage of our special offer brought to you by FitOn X Daily Harvest and get up to $40 off your first box with the code FITON. Click here to get started and fuel your busy life with ease.

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RELATED: 10 Best Healthy Eating Secrets to Simplify Clean Eating

The Top 10 Clean Eating Recipes to Try 

#1 2-Step Chocolate & Peanut Butter Overnight Oats

One of FitOn PRO’S favorite clean eating recipes, this 2-Step Chocolate & Peanut Butter Overnight Oats recipe makes for the ultimate easy grab and go breakfast or nourishing snack to help keep your healthy eating goals on track. 

Ingredients

• ½ cup oats, rolled
• 1 tbsp chia seeds
• 1 cup almond milk, or milk of choice
• 1 tsp cinnamon
• 1 tsp cacao powder
• 1 serving chocolate protein powder
• ½ banana, mashed
• 1 tbsp peanut butter
• Berries, to serve
• Granola, to serve

Directions

Step #1: In a jar or bowl, combine the oats, chia seeds, and almond milk or milk of choice. Stir to combine and place in the fridge to soak overnight.

Step #2: Once the oats have soaked, add the cacao powder, chocolate protein, peanut butter, and mashed banana. If the mixture is too thick, add some more milk.

Step #3: Top with fresh berries and granola to serve.

#2 Creamy Broccoli Pasta

Turns out pasta can be healthy, and this Creamy Broccoli Pasta does not disappoint! Packed full of flavor and wholesome ingredients, this is a must-try weeknight dinner. 

Ingredients

• 2 heads broccoli, cut into florets
• 1 cup pasta of choice, cooked
• ¼ cup almond milk, or milk of choice
• 3 tbsp olive oil
• 1 tbsp parmesan cheese, shaved, to serve (optional)
• salt, to taste
• black pepper, to taste
• chili flakes, to taste
• parmesan cheese, grated, to garnish
• basil leaves, to garnish

Directions

Step #1: Add the broccoli florets to a pot of boiling water and boil until they’re cooked through. Alternatively, steam the florets in a steaming basket until they’re cooked.

Step #2: Meanwhile, cook the pasta in a pot of salted water on the stove according to the packet instructions. Once cooked, strain the pasta. Set aside.

Step #3: Place the cooked broccoli in a food processor and blend until it forms a creamy consistency. Add your milk of choice, olive oil, salt, and pepper. Blend again. If the sauce is too thick, add 1-2 tbsp water.

Step #4: Add the broccoli sauce to the mixing bowl with the pasta. Stir to coat the pasta.

Step #5: To serve, top the pasta with Parmesan cheese and fresh basil.

#3 One Pan Honey Mustard Chicken

Chicken dinner never looked so good. This One Pan Honey Mustard Chicken requires minimal prep and clean up time, making it a clean eating recipe win that’s also perfect for busy weeknights. 

Ingredients 

• 10 Brussel sprouts, halved
• 1 basket cherry tomato, halved
• 1 bunch asparagus, ends chopped
• 1 tbsp extra virgin olive oil
• 1 tsp sea salt
• 2 chicken breast

For the marinade

• 2 tbsp fresh parsley, chopped
• 1 clove garlic
• 1 tbsp honey
• 1 tbsp dijon mustard
• 1 tbsp apple cider vinegar
• 2 tbsp olive oil

Directions

Step #1: Preheat the oven to 350°F. Line a baking tray with baking paper.

Step #2: Place the Brussels sprouts, cherry tomatoes, and asparagus on the baking tray. Drizzle with 1 tbsp olive oil and season with sea salt.

Step #3: To make the marinade, add all of the ingredients in a small bowl and whisk until they’re combined.

Step #4: Add two chicken breasts to the center of the tray and spoon over the marinade.

Step #5: Place the tray in the oven to bake for 30-35 minutes, or until the chicken breast is cooked and the vegetables are golden.

#4 Omelete with Greens & Avocado

A delicious, nourishing, and satisfying breakfast, this omelet makes a great addition to a clean eating plan. 

Ingredients

• 1 tsp coconut oil
• 2 eggs, beaten lightly
• Handful fresh parsley, chopped
• sea salt & black pepper
• Handful mixed greens
• ¼ avocado, sliced
• Sesame seeds to garnish 
• Toast of choice for serving

Directions

Step #1: Heat 1 tsp coconut oil in a small non-stick frying pan over medium heat.

Step #2: Combine the whisked eggs and parsley in a bowl. Season with salt and pepper.

Step #3: Add whisked eggs to a frying pan and cook for 1-2 minutes, or until the omelet starts to bubble and the egg sets. Using a spatula, flip and cook for another 1-2 minutes, until the omelet is golden on both sides.

Step #4: Transfer the omelet to a plate and serve with mixed greens, sliced avocado, and a sprinkle of sesame seeds.

Step #5: Serve with 1 slice of sourdough rye bread, toasted.

#5 Cleanse Bowl

The perfect dish to kickstart your new year, this Cleanse Bowl is a delicious clean eating recipe that’s bursting with healthy fats and antioxidant-rich ingredients. Enjoy this nutritious dish for lunch or dinner. 

Ingredients

• ¼ butternut squash
• 1 tbsp olive oil
• ½ cup quinoa, cooked
• ½ avocado, cubed
• 1 carrot, grated
• 1 beetroot, grated
• 2 handfuls baby spinach
• Sea salt, to taste
• Sesame seeds, to serve
• Chili flakes, to serve

For The Dressing

• 1 tbsp lemon juice 
• 1 tsp turmeric 
• 1 tbsp olive oil 
• 1 tbsp tahini 

Directions

Step #1: Preheat oven to 350°F. Line a baking tray with baking paper.

Step #2: Slice the butternut squash into long wedges and arrange them on the baking tray. Drizzle with olive oil. Place in the oven for 35-40 minutes, or until it is cooked through and slightly caramelized.

Step #3: Meanwhile, make the dressing by adding all of the dressing ingredients in a small bowl and whisking until combined.

Step #4: To serve, divide the cooked quinoa, avocado, grated carrot, beetroot, spinach, and roasted butternut squash between bowls.

Step #5: Drizzle over the dressing and finish with a pinch of salt, sesame seeds, and chili flakes.

#6 Japanese Salmon Bowl

Here’s a nutritionally balanced meal that’s easy to make and absolutely delicious. Enjoy it for lunch or dinner. 

Ingredients

• 10 brussel sprouts, chopped
• 3 tbsp olive oil
• Sea salt, to taste
• 2 salmon fillets
• 1 bunch kale, washed and shredded
• 2 cups cauliflower rice
• 1 tsp curry powder

For The Marinade

• 1 tbsp sesame seeds
• 1 tsp honey (optional)
• 1 tsp sesame oil
• 1 tsp dijon mustard
• ¼ cup tamari

Directions

Step #1: Preheat the oven to 350°F. Line a baking tray with baking paper.

Step #2: Place the Brussels sprouts on the prepared baking tray. Coat with 1 tbsp olive or coconut oil, season with salt, and roast in the oven for 20 minutes.

Step #3: Meanwhile, make the marinade by combining all of the ingredients in a bowl. Whisk until combined.

Step #4: Remove the Brussels sprouts after 20 minutes and place the salmon fillets on the baking tray. Spoon the marinade over fillets and place back in the oven for a further 13-15 minutes, or until the salmon is cooked to your liking.

Step #5: While salmon is cooking, heat a pan over medium-high heat and add 1 tbsp oil. Add kale and sauté for 2-3 minutes until it has wilted. Remove from the pan and set aside.

Step #6: Heat the remaining oil in the pan and add the cauliflower rice. Season with the curry powder or ground turmeric, season with salt, and sauté for 2-3 minutes until it’s cooked.

Step #7: Remove salmon and Brussels sprouts from the oven and serve between two bowls. Add the sautéed kale and cauliflower rice to bowls.

#7 Healthy Chicken Pesto Pasta

Who doesn’t love pesto pasta? This dish takes a healthy spin on the traditional pasta dish and is served with grated parmesan. It’s simply delicious.  

Ingredients

• 1 tbsp olive oil
• 2 chicken breast, cut into thin slices
• 2 tbsp pesto
• Sea salt, to taste
• 1 head broccoli, chopped into florets
• 2 cups gluten-free pasta, cooked 
• basil leaves, to garnish
• Parmesan cheese, to serve

Directions

Step #1: Heat the olive oil in a non-stick frying pan over medium heat.

Step #2: Add the sliced chicken breasts and 1 tbsp of pesto to the pan. Season generously with salt and sauté until the chicken is cooked through.

Step #3: In the meantime, cook the pasta according to the packet instructions.

Step #4: Once the chicken is cooked, add the chopped broccoli and continue to sauté for another 3-4 minutes.

Step #5: Add the cooked pasta to the pan with the chicken and add 1 more tbsp of pesto. Stir and top with fresh basil.

Step #6: Serve.

#8 Blood Sugar Balancing Smoothie

Adding a daily smoothie to your clean eating plan? Look no further than this delicious Blood Sugar Balancing Smoothie. Enjoy it for breakfast or as a healthy snack between meals. 

Ingredients

• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds (optional)
• 1 tbsp almond butter (optional)
• 1 cup ice cubes
• 1 tsp cinnamon
• 1 tsp stevia granules (optional)

Directions

Step #1: Place all of the ingredients into a high-speed blender and blend until smooth. Pour into a glass and enjoy!

#9 Healthy Mexican Tacos

Ready to add a healthy spin to Taco Tuesday? This clean eating recipe is a fan favorite. Easy to make and packed full of flavor — you can’t go wrong with these Healthy Mexican Tacos. 

Ingredients

• ½ cup brown rice or cauliflower rice
• 2 leaves Romaine lettuce
• 2½ tbsp olive oil
• 1 red onion, chopped
• 1 lbs ground beef
• ½ cup napoletana sauce
• 1 tsp curry powder
• 1 pinch sea salt
• 2 carrots, chopped
• 1 basket cherry tomato, chopped
• 1 avocado, smashed

Directions

Step #1: Cook the brown rice (if using) according to the packet instructions. Set aside.

Step #2: Cook the cauliflower rice (if using) by placing 1 head of cauliflower florets in a food processor. Blend until it forms a rice-like consistency. In a medium frying pan over medium heat, add 1 tbsp olive oil. Add the cauliflower rice and gently sauté it for 5-7, or until it’s golden and toasted. Set aside.

Step #3: Wash the lettuce and tear off individual lettuce leaves to use as tacos.

Step #4: Heat 1 tbsp olive oil in a frying pan over medium heat. Add the chopped red onion and sauté for 2-3 minutes until it’s cooked. Add the meat to the pan and break it up with a spoon. Continue to sauté until it is brown and cooked through.

Step #5: Once the meat is cooked, add the remaining olive oil, Napoletana sauce, curry powder, and a pinch of sea salt. Sauté for 2-3 minutes, until combined. Remove from heat and set aside.

Step #6: Place the lettuce cups on a serving plate and fill each cup with meat, chopped carrots, tomatoes, quinoa, or rice (if using). Top with smashed avocado.

RELATED: 5 Healthy Taco Recipes That Taste Better Than The Real Thing 

#10 3-Step Banana & Cinnamon Pancakes

These pancakes make healthy eating easy and delicious. They are a FitOn PRO favorite for a couple of reasons. One, they are super easy to make, and two they taste just as good as traditional pancakes without all the added sugar.  Here’s how to make them. 

Ingredients

• ½ cup oats
• 1 egg (optional)
• 1 tsp baking powder
• 1 tbsp chia seeds
• 1 banana
• 1 tsp cinnamon
• ¼ cup almond milk
• 1 tsp coconut oil

For the toppings

• ½ banana, sliced
• 1 tsp maple syrup (optional)

Directions

Step #1: To make the pancakes, place all of the ingredients, except the coconut oil, into a blender or food processor. Blend until you’ve reached a smooth consistency.

Step #2: Heat the coconut oil in a non-stick frying pan over medium heat. Add 2 tbsp of pancake mixture to the pan and fry for 2-3 minutes on each side, or until the pancakes are golden and cooked through.

Step #3: To serve, stack the pancakes on a plate and top with freshly sliced banana, raw nuts, and a drizzle maple syrup, if desired.

RELATED: Pancakes Just Got Healthy: 5 Ways to Enjoy Them For Breakfast or Dinner

Reach Your Goals Faster With Access to FitOn PRO’s Clean Eating Recipes 

Want to start your year off strong and simplify healthy eating? Sign up for FitOn PRO for access to exclusive recipes to help you reach your fitness goals faster without counting calories and with food you’ll love to eat. 

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We’re sharing the recipe, but first, we’re letting you in on some of the superfood ingredients that make this smoothie shine. 

What Make This A “Mood-Boosting” Smoothie 

While there are tons of things that play into our overall mood, how we eat is huge. We can’t expect to feel our best if we aren’t fueling our tanks (aka our body) with the nutrition that it needs. Plus, there is some research out there that suggests that some foods may, in fact, have a mood-supporting effect. 

We blended up a smoothie to include a few of these delicious and wholesome foods, such as. 

Mood-Boosting Ingredients

Flaxseeds

Flaxseeds are a great source of plant-based omega-3 fatty acids, which happen to be super important for brain health. Research suggests that omega-3 fatty acids may also help support mood. Plus, flaxseeds pack in plenty of fiber, protein, and healthy fat. 

For added measure, we added flaxseeds to the delicious mood-boosting smoothie below, showing you just how easy it is to sprinkle some of these nutrient-dense seeds into your diet. 

Almond Butter

Nuts and seeds are a staple in the Mediterranean diet, and some studies have found a positive link between a Mediterranean diet and mood. Not only that, but almonds are also a great source of magnesium, healthy fats, and protein.  

You can snack on a handful or add some almond butter to smoothies like we’ve done in our favorite chocolate cookie dough smoothie below. 

Oats

Rich in dietary fiber, rolled oats may help you stay full longer, and satiety, as well as stable blood sugar levels, are a key part of keeping mood and energy levels high throughout the day. 

We used oat flour in the cookie dough bites found in this mood-boosting smoothie to add a nutrient-dense fiber boost.  

Raw Cacao

This one’s so impressive, we’re sharing more about this superfood below. 

Cacao: The Shining Star in This Mood-Boosting Smoothie 

Turns out chocolate can be healthy, but we’re talking about the real deal — like the 70% or darker unsweetened dark chocolate, unsweetened cocoa powder, and raw cacao nibs. 

Some research has suggested that the flavonoids found in cocoa contain some impressive mood-boosting as well as cognitive properties. 

Both cocoa powder and raw cacao nibs are added to this mood-boosting smoothie, leaving you with a decadent and totally guilt-free treat that happens to be nourishing too.

Chocolate Cookie Dough Mood-Boosting Smoothie 

Serves: 2

Ingredients:

• 1.5 cups oat milk (or dairy-free milk of choice) 
• 1 frozen banana 
• 1 tbsp unsweetened cocoa powder 
• 1 tbsp ground flaxseeds 
• 1 tbsp raw cacao nibs
• 1 tbsp almond or peanut butter 
• 1 tbsp pure maple syrup 
• 2 homemade guilt-free cookie dough bites (see recipe below) 

Directions:

Add all ingredients to a blender and blend until smooth. 

Enjoy! 

Homemade Guilt-Free Cookie Dough Bites 

Makes: 16 bites 

Ingredients:

• 2 cups oat flour 
• 4 tbsp raw honey 
• 3 tbsp coconut oil, melted 
• 1 tsp pure vanilla extract
• ¼ tsp sea salt 
• ½ tsp ground cinnamon 
• 2 tbsp dark chocolate chips 
• 2 tbsp raw cacao nibs 

Directions:

Add the oat flour, raw honey, and melted coconut oil to a large mixing bowl and mix well to combine. 

Add the remaining ingredients and stir well until it forms a cookie dough consistency. 

Form into bite-sized bites and set in the freezer for 20-30 minutes. 

Transfer to the fridge until ready to enjoy. 

This Mood-Boosting Smoothie Makes the Ultimate No-Cook Breakfast

No time to prep a healthy breakfast first thing in the AM or just don’t want to be left with tons of dishes to wash before your day gets started? This mood-boosting chocolate cookie dough smoothie is the ultimate no-cook breakfast that will leave you feeling full, nourished, and it may even give you that little boost you need to get your day started off on the right foot. 

This smoothie is seriously so yummy, you’ll want to blend it up ASAP. Cheers! 

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And, to give you exactly what you need to toss ingredients into your blender and get going, we’re sharing the secret sauce to making those filling smoothies your body craves. 

Say goodbye to missed meals and enter the power of blending up a “meal” on the go. 

The Secret to Making Your Smoothies Filling

First, let’s talk about the fact that not all smoothies are filling. If you’re sipping on a store-bought option, chances are, it’s full of added sugar (hello blood sugar swings) — not to mention the fact that there needs to be a balance with what you put into your smoothie. 

Just like we want to focus on balance when prepping a meal, we want to do the same when blending up filling smoothies — think healthy fats, protein, and complex carbs. 

This perfect balance looks something like this: 

Carb: Low-sugar fruit like berries. 

Fat: Avocado or nut butter. 

Protein: A scoop of your favorite protein powder (check out JS Health X FitOn Protein for a no added sugar option) or full-fat unsweetened Greek yogurt. 

Blend up your balanced shake with some unsweetened almond or coconut milk, and you have yourself a delicious shake that can serve as a quick meal replacement on a busy day. 

Our Favorite Add-ins For Filling Smoothies 

In addition to creating a balance when blending up your favorite smoothies, we also like to add some extra superfoods to help give you an added dose of energy and nourishment. 

Why? Because the foods you eat need to help you feel like the boss that you are to tackle your to-do list and daily sweat sesh. 

Here are some of our go-to smoothie superfood add-ins: 

• Chia, flax, and hemp seeds
• Coconut or MCT oil 
• Avocado 
• Coconut butter 
• Almond butter 
• Dark leafy greens

3 Filling Smoothies to Keep You Full Between Meals 

Hungry yet? We’re sharing three filling smoothie recipes that will nourish your body and help keep your belly full when making a homemade lunch just isn’t gonna happen. 

#1 Raspberries & Coconut Cream Smoothie

Serves: 1

Ingredients:

• 1 cup unsweetened coconut milk 
• 1 cup full-fat unsweetened Greek yogurt (use coconut or almond yogurt for a dairy-free option) 
• 1 cup frozen raspberries 
• ¼ avocado, sliced 
• 1 tbsp hemp seeds 
• 1 tbsp raw honey 

Add all ingredients to a high-speed blender and blend until smooth. 

Sip and enjoy a nourishing shake on the go! 

#2 Avocado Mint Cacao Smoothie 

Serves: 1

Ingredients:

• 1 cup unsweetened almond milk 
• 1 frozen banana 
• ½ avocado, sliced 
• 1 handful fresh mint leaves or ⅛ tsp pure peppermint extract 
• 1 tbsp raw cacao nibs (or unsweetened dark chocolate chips)
• 1 tbsp flax seeds
• 1 tbsp hemp seeds
• 1 tbsp pure maple syrup

Add all ingredients to a high-speed blender and blend until smooth. 

Sip and enjoy this healthy mint chocolate chip shake! 

#3 Guilt-Free Rocky Road Smoothie

Serves: 1

Ingredients:

• 1 cup unsweetened almond milk 
• 1 scoop JS Health X FitOn protein powder (flavor of choice)
• 1 frozen banana 
• 1 tbsp raw unsweetened cacao powder 
• 1 tbsp almonds 
• 1 tbsp peanut butter 
• 1 tbsp flax seeds
• 1 tbsp raw honey 

Add all ingredients to a high-speed blender and blend until smooth. 

Sip and enjoy this smoothie that tastes like dessert! 

Don’t Get Hangry — Try a Smoothie Instead

Skipping meals can result in irritability, a lack of energy, and can leave us feeling downright hangry. So, even on the super busy days, take care of you by nourishing your body with what it needs to help you feel your best. 

If you’re too busy to cook and are tempted to just wait to eat until your next meal, blend up one of these smoothies — you’ll thank yourself later when you have the energy to tackle the rest of the day. 

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Speaking of diet, your food choices play a huge role in managing inflammation — and how you start your day matters! The good news? There are so many simple ways to kick off the day in a healthy way, including easy-prep smoothies. Starting your day with a nutrient-rich smoothie is not only a quick and convenient breakfast option, but it’s also an easy way to load up your meal with anti-inflammatory foods. Plus, they’re easy to customize and delicious to enjoy. 

So, let’s get blending, shall we? Ahead, delicious and refreshing smoothies full of anti-inflammatory superfoods to cool inflammation and supercharge your day!

Anti-inflammatory Foods That Make Delicious Smoothie Add-Ins

The good thing about anti-inflammatory foods is that there are plenty of them — this makes it easy to fit these nutrient-dense foods into your clean eating plan without getting bored of eating the same thing. 

We’ve added the following foods to the anti-inflammatory breakfast smoothies below.

Berries

Berries are one of the most talked-about anti-inflammatory foods and often one of the easiest to add to a healthy eating plan. Blueberries are loaded with antioxidants and anti-inflammatory properties — particularly anthocyanins —  to help cool inflammation. And while blueberries already have the highest antioxidant capacity of all traditional fruits and veggies, wild blueberries are even more antioxidant-rich (providing up to twice the amount of anthocyanins!). They also pack in a hefty dose of dietary fiber to keep blood sugar levels in check and your digestion running smoothly.

Berries can be added to your morning breakfast smoothie or even on top of your bowl of oatmeal for a delicious anti-inflammatory breakfast. 

Turmeric 

Turmeric has received a ton of attention for its anti-inflammatory properties, and for good reason. According to research, this powerful spice contains both antioxidant and anti-inflammatory properties.

P.S. To enhance turmeric’s anti-inflammatory powers, add a small sprinkle of black pepper! Research shows it can increase the bioavailability of curcumin (the active ingredient in turmeric) by up to 2000%!

Pineapple 

Pineapple contains bromelain, an enzyme that also holds anti-inflammatory health benefits. We combined pineapple and turmeric in one of the breakfast smoothies below as a powerful anti-inflammatory duo. 

Cocoa 

If you’re a chocolate fan, a blueberry cocoa smoothie will quickly become a welcome addition to your morning routine. And adding some chocolate to your morning can actually be a really healthy choice (so long as you’re choosing unsweetened!) Cocoa flavanols have been shown to have anti-inflammatory properties, plus some research suggests that cocoa may also contain both cognitive and mood-supporting properties — talk about a healthy breakfast win. 

RELATED: Start Your Morning With This Mood-Boosting Chocolate Cookie Dough Smoothie 

5 Delicious Anti-inflammatory Breakfast Smoothies

Ready to start your day with a delicious anti-inflammatory breakfast smoothie?  Here are five delicious recipes to consider adding to your morning routine. 

#1 Pineapple Turmeric Smoothie

A refreshing anti-inflammatory breakfast smoothie to kickstart your day. This pineapple smoothie will remind you of the tropics and is full of wholesome ingredients. 

Ingredients:

• 1 cup of unsweetened almond or coconut milk
• 1 cup of fresh or frozen pineapple 
• 1 cup unsweetened coconut milk yogurt 
• 1 tsp. ground turmeric 
• 1 tsp. honey 
• Dash black pepper, optional

Directions:

Step #1: Blend everything in a high-speed blender.

Step #2: Sip and enjoy! 

#2 Blueberry Cocao Breakfast Smoothie

Blueberries + cocoa make for a decadent anti-inflammatory breakfast smoothie and a delicious way to satisfy a chocolate craving! Add a handful of dark leafy greens for an added boost — you won’t even taste it! 

Ingredients:

• ½ cup full-fat unsweetened coconut milk 
• ½ cup unsweetened almond milk 
• 1 cup of frozen blueberries 
• 1 Tbsp. raw cacao nibs 
• 1 Tbsp. almond butter 
• 1 Tbsp unsweetened cacao powder, optional 
• 1 cup fresh or frozen spinach, optional 
• Ice, to blend (as desired)

Directions:

Step #1: Add everything to a blender and blend until creamy.

Step #2: Enjoy! 

#3 Rise & Shine Green Smoothie

If you’re new to the green smoothie game, this is the perfect anti-inflammatory breakfast smoothie to start with. You can add a handful of spinach to this smoothie without altering the taste, and you can add some avocado for added creaminess. Toss in some ground flaxseeds for some added fiber and plant-based omega-3 fatty acids. This is such a mild-tasting green smoothie that most kiddos will approve too! 

Ingredients:

• 1 cup of unsweetened almond milk 
• 1 frozen banana 
• ½ of a sliced ripe avocado (fresh or frozen)
• 1 handful of spinach, fresh or frozen 
• 1-3 tsp pure maple syrup or raw honey
• 1 Tbsp ground flaxseeds

Directions:

Step #1: Toss everything into a blender and blend up this ultimate green smoothie until smooth and creamy. Pour into a glass, sip, and enjoy.

#4 Raspberry Chia Anti-inflammatory Smoothie

Raspberries are another one of our top anti-inflammatory fruit picks. Blend up some raspberries with chia seeds for some added omega-3s, and sweeten with honey. This also makes the ideal pre or post-workout fuel to supercharge your energy and help promote muscle recovery. 

Ingredients:

• 1 cup unsweetened almond milk
• 1 tbsp almond butter
• 2 tsp chia seeds
• 1 cup frozen raspberries
• 2 tsp ground flaxseed
• 1 tbsp vanilla protein powder
• 1-2 tsp manuka honey, optional

Directions:

Step #1: Add everything to a blender and blend until creamy. Taste test, adjusting any ingredients as desired. Serve and enjoy!

#5 Avocado Mint Cacao Smoothie 

Who says anti-inflammatory breakfast smoothies can’t taste like dessert? This avocado mint cacao smoothie literally tastes like a mint chip shake, so if you’re looking for a sweet way to start your day without the added sugar, this smoothie is for you. 

Ingredients:

• 1 cup of unsweetened almond milk 
• 1 frozen banana 
• ½ of a ripe avocado, fresh or frozen 
• 1 handful of fresh mint leaves
• ½ – 1 Tbsp pure maple syrup or raw honey
• 1 Tbsp raw cacao nibs
• 1-2 Tbsp cacao powder, optional

Directions:

Step #1: Toss all ingredients into a high-speed blender and blend until smooth.

Step #2: Enjoy as a refreshing breakfast or mid-day snack. 

Start Your Day Off Right 

Ready to take your breakfast to a whole new level? Try one of these anti-inflammatory breakfast smoothies. They are easy to make and require minimal cleanup, making these breakfast smoothies an easy win. The best part? You can adapt them to your taste preference.

Not feeling a smoothie for breakfast? Enjoy one for a snack or meal replacement during the day. You really can’t go wrong. 

Looking for more smoothie recipes? Consider joining FitOn PRO for access to personalized meal plans and exclusive recipes to reach your fitness goals faster without counting calories and with foods you’ll love to eat.

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But, if you’re sitting there scratching your head wondering what in the world kefir is, here’s the 411.

Kefir, similar to yogurt is a fermented drink made from kefir grains but is different in the sense that it contains both beneficial bacteria and yeast. And, if the idea of consuming bacteria and yeast doesn’t sound appetizing to you, get this-your gut is home to trillions of bacteria. These little bugs are there to keep things like candida overgrowth under control along with all of the other pathogenic microbes.  

So, basically, consuming kefir is a great way to give your gut a nice boost of beneficial probiotics to help keep the healthy gut flora happy, and the toxic bacteria at bay.

Another great thing about kefir is that while it is traditionally made from cow’s milk, you can find it made from goat, sheep, and non-dairy milk as well. So, depending on what floats your boat, there’s an option that will work for you.

Why We Think Everyone Should be Enjoying it

We love us some kefir around here, and here’s why it’s an ideal gut-boosting superfood, and it comes with quite a few additional health benefits we simply cannot ignore.

• Kefir is a great source of protein, making it a great way to supercharge your breakfast and keep you full all morning long.
• Rich in calcium and magnesium.
• It’s loaded with healthy probiotics to give your digestive system a boost. Grains contain up to 61 strains of beneficial bacteria, making this an ideal probiotic-rich food.
• Pour yourself a cup of kefir during cold and flu season because it may help support a healthy immune system due to its Lactobacillus kefiri content. Studies have found that species of Lactobacillus were beneficial for those with Helicobacter pylori gut infections, and probiotics, in general, are excellent for supporting an overall robust immune system.
• Due to its high calcium content, consuming kefir is a great way to support bone health.

Kefir is darn delicious and makes the perfect addition to your daily smoothie. Use kefir in place of milk for a super creamy smoothie packed with nutritional value.

How to Get Kefir Into Your Diet

The great thing about kefir is that there are different ways you can get this gut-boosting superfood into your diet. If dairy is a no-go, you can make a dairy-free kefir. Yup, you heard that right, you can make homemade kefir without the dairy by buying grains and making water.

Here are some other creative ways to enjoy some on the reg.

• Kefir yogurt
• Kefir blended into your daily smoothie
• Mixed into your overnight oats
• Add it to your recipes by adding it to homemade pancakes and muffins

The Final Word

We all could use a gut boost no matter what state our gut health is in. Why? Because supporting the gut is an ongoing process. By eating a super clean diet, exercising regularly, and boosting the beneficial bacteria in your gut, you can help maintain optimal gut health and thus support better overall health and wellness. Sound good? Then head to your local health food store and pick up some kefir. Add some to your smoothie, enjoy a cup with fresh fruit for a healthy snack, or make a homemade water for a dairy-free option. There’s no better time than now to start supporting your gut health, and kefir can be a great way to get things moving in the right direction.

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Say goodbye to the toss-and-blend method. Instead, we’re showing you how to make the perfect smoothie for better flavor, texture, and ease.

Smoothie lovers, this one’s for you!

Making the Perfect Smoothie in 5 Steps

Step One: Add the Liquid

If you do only one thing, let it be this! Starting with a liquid base is a must. No matter if you’re making a thick bowl or drinkable smoothie, adding the liquid first ensures a smooth (and effortless) blend. The liquid is the key ingredient to success —  it helps pull the other ingredients down, reduces air bubbles, and prevents that pesky ‘stop and scrape down the edges’ process. Plus, it gives you control over your liquid-to-solid ratio — a key part of blending the perfect smoothie. If you like a thick smoothie you’ll want less liquid, and if you want a drinkable smoothie, opt for more! This ensures you’re adding just the right amount for whatever you’re craving. 

Our top picks for your liquid base include:

Full-fat coconut milk: for a rich and creamy taste with a hint of the tropics. Plus, it’s loaded with healthy fats to balance blood sugar and keep you satiated.

Almond milk: When in doubt, choose almond milk! It has a mild flavor, thinner consistency, and pairs well with any blend.

Oat milk: When you want to take creaminess to the max! A fiber-rich, subtly sweet choice that is nut-free and allergen-friendly. 

Coconut water: A hydrating alternative to water that is naturally sweet and packed with electrolytes (perfect for pre and post-workout smoothies!)

Step Two: Add Your Creamy Base

Next up is your base. This is the bulk of your smoothie —  the ingredients that add substance and creaminess while giving your blend a nutrient-dense boost. Think: banana, avocado, and Greek or coconut yogurt. Basically, your base is the golden ticket to the perfect smoothie, so go ahead and pick one or two (or three!)

Our favorite bases include:

• Fresh or frozen (ripe) avocado
• Frozen ripe banana
• Greek or coconut milk yogurt 
• Rolled oats
• Nuts and seeds
• Nut or seed butter

Step Three: Add Your Fruit & Veg

Now it’s time for all the nutritional goodness — add your fruits and veggies. Seriously, load it up! Fruits and veggies are loaded with fiber and water but low in calories and sugar. This helps bulk up your blend and increase satiety without packing on the calories. 

Pick frozen for a thicker smoothie and raw for a thinner consistency. And get creative! While greens are a great option, you can also add pre-cooked and frozen veggies like cauliflower and sweet potato. 

And speaking of greens, chop them up first! This is the secret to avoiding chunks of kale bits when sipping on your drink. But this is totally optional, so if you are running short on time, just toss them in and hit blend for a little longer.

Here are our favorite smoothie add-ins:

Veggies: Leafy greens (like spinach and kale), cucumber, sweet potato, zucchini, cooked or raw beet, carrot, cauliflower, and pumpkin

Fruits: banana, coconut, avocado, mango, pineapple, berries, papaya, and peaches

Step Four: Add the Superfood Power

This is the part of smoothie making that you can get really creative with. To give your smoothie that final nutrient boost, load it up with superfoods or add-ins! This is the time to add any last add-ins in general, like a spoon of nut butter 

Here are some of our favorite options:

• Protein powder 
• Seeds, such as chia, flax, hemp
• Adaptogens, like Reishi or Ashwagandha powder
• Cacao powder or cacao nibs
• Coconut butter
• Coconut oil
• Turmeric (fresh or dried)
• Ginger (fresh or dried)
• Ground cinnamon
• Manuka or raw honey
• Bee pollen
• Spirulina powder
• Goji berry powder

Step Five: Blend!

And lastly, blend, blend, blend. Blend up your smoothie and get all of that nutritional goodness blended together until you have a clump-free and super creamy smoothie.

Now’s the time to taste test as well and adjust as needed. Add ice, an extra splash of liquid, more greens, or maybe a hint of natural sweetener. Anything you feel is missing! The more you use this technique to making the perfect smoothie, the better you will get at nailing it the first time around!

How to Build Your Smoothie

Need a little guidance or inspiration? Follow this base recipe to get started! Feel free to customize as desired, and follow the above instructions for a no-fail blend!

Liquid Base

• ½ – 1 cup liquid of choice (coconut water, oat milk, almond milk)

Creamy Base (pick 1 or 2)

• ½ cup Greek or coconut milk yogurt
• 1 frozen banana
• ½ frozen ripe avocado 
• ½ cup rolled oats 

Fruit 

• 1 cup fresh or frozen fruit of choice (berries, pineapple, mango, papaya, etc.)

Veggies: 

• 1 cup veggies of choice (cauliflower, zucchini, leafy greens, etc.)

Optional Add-ins:

• 1 scoop protein powder
• ½ – 1 tbsp nuts or seeds
• 1-3 tsp superfood powder
• ½ – 1 tbsp nut or seed butter 
• 1-3 tsp optional sweetener (such as honey or 1-2 Medjool dates)

The Perfect Smoothie Awaits 

If you’ve been tossing your ingredients into the blender in no particular order, but are always left feeling like your smoothie is missing something, it honestly could be as simple as tweaking how you’re blending all those ingredients up.

So, use this five-step guide to making the perfect smoothie to bring your smoothies to the next level. Trust us, you’ll wonder how you ever enjoyed your smoothies any other way before!

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