Tina’s Cardiometabolic Protein Smoothie, and a Sale!

DSCN9310-2It’s the time of year where you want something quick, refreshing and satisfying. I combined dark cherries with Fit Food Complete and coconut milk with a added boost of quercetin to help with seasonal allergies. Why call it Cardiometabolic? It has the perfect balance of protein, carbohydrate and fat along with fiber to help stabilize the blood sugar and to make it heart healthy!

Quercetin became a popular and widely used remedy for sinus congestion, sneezing, and the pollen season. I have been using it daily and so far sneezing, nasal congestion and headaches have been low!

For the next two weeks (April 23rd-May 6th) we will be offering 10% off of Fit Food Complete. When you come into the office or call please mention it and we will gladly apply the discount!


1 cup fresh spinach

2 scoops Fit Food Complete

1/2  cup unsweetened coconut milk

1/4 tsp. Quercetin (I use Designs for Health)

12 frozen cherries

Add coconut milk with 1/2 cup water to your blender. Add 1 cup fresh spinach and the quercetin and blend on high. Add protein powder and cherries and blend until you have a creamy smoothie.



Coconut Chew Granola Bars

Looking for a quick sweet treat?  This tasty bar can be made gluten free and/or vegan.  It’s easy to make and is versatile, as you can experiment with different fruits of your choosing.  It ends up with a rich, chewy consistency, especially with cranberries, but also boasts a lightly toasted flavor.

Bars 3

1 cup gluten free oats
3/4 cup quinoa flakes
1 cup almond flour (you can purchase it or I made my own by grinding almonds until they became flour)
1/2 cup truvia for baking (or you can use date sugar or succinct)
1 cup toasted slivered almonds
1 cup cashews or pecans
1/2 cup sunflower seeds
1 cup coconut (or you can omit this)
1/2 cup dried cranberries
1 teaspoon cinnamon
Dash of nutmeg

Mix the dry ingredients together in a large bowl

In another small bowl add the following ingredients:
2 tablespoons brown rice syrup or honey
1-2 tablespoons molasses (depends on the flavor you are looking for)
6 tablespoons melted coconut oil or 6 tablespoons earth balance shortening melted (allow to cool)
1 egg or add 2 tablespoons flax seed to 1/4 cup warm water and allow to sit until it becomes a gel

Mix all of these ingredients together and add to dry ingredients. Mix well.

Spray a 9X12 glass pan with oil.  Place parchment paper in it so the sides of the parchment paper hang over the edges.  Spread the granola mix into the pan.  Bake at 350 degrees for 25 minutes.

Bars 2


Remove from heat and allow to cool for about 10 minutes.  Place pan in freezer for 30 minutes.  Remove and cut into bars.  Place in an airtight container and enjoy for up to 1 week!