Berry Protein Smoothie

Smoothies are popular for a reason. They’re quick to make, easy to consume, and can be full of nutrients. Unfortunately, too often when you buy a smoothie on the go, they are laden with sugar and other questionable ingredients. You’re best bet then is to make your own! Not only will you know what is actually going into your drink, but you’ll also save money and it is so darn easy.
This is my basic smoothie drink when I am on the go and want a fruity drink with a kick of protein. My boyfriend asks me to make this very smoothie practically every day so it’s certainly only for everyone to enjoy.

1 heaping cup of frozen mixed berries
cup plain greek yogurt
½ – 1 cup milk of choice
Splash of vanilla extract
1 tablespoon maple syrup (could also use stevia, honey, agave, etc.)


Place all ingredients into a blender and blend!
Add more or less milk to achieve desired thickness.



Dirty Chai Protein Shake

Now that my routine has changed from getting up for 10am classes to waking up at 6am to run before work, I’ve made some adjustments to my morning routine. I’m never in the mood for a big breakfast, especially when it’s early in the morning. However, after a run I need some fuel to start my day so I came up with this delicious shake to get a jolt of caffeine and protein.

Perfect for an on the go snack, breakfast, pre-workout jolt or as a magic potion to transform yourself into a morning person.

dirty protein chai

Makes 1 shake

1 cup cashew milk
1 cup brewed and chilled chai tea
1/2 cup cold brew or chilled coffee/shot of espresso- check out my cold brew coffee how to here  !
1 scoop vanilla protein powder (my favorites are organic Tera’s Whey or Vega OneVega One for a vegan option)
¼ teaspoon nutmeg
½ teaspoon cinnamon
½ teaspoon vanilla extract
Sweetener of choice to taste

Put everything into a mason jar and shake (preferably with the top on)- and that’s it!
If you’re worried about protein powder clumpage you could alternatively blend it for 20-30 seconds in a blender.

unmixed dirty protein chai shaking dirty protein chai

For a frozen blended treat, another option is to make the mixture sans cashew milk and freeze in an ice cube tray. Place it in the freezer and once it’s frozen, pop the cubes into the blender and add cashew milk until you’ve reached a desired consistency.

Cold Brew Coffee

Cold brew coffee has changed my life. It’s so easy to make, tastes way better than regular coffee, and best of all, it’s cheap.

If you’ve generally stayed away from coffee, cold brew could be a great alternative because it is a lot less acidic (around ⅔ less) than regular ‘ol joe. It also tastes remarkably better since the coffee’s true flavor is able to better develop through the process and its lower acidity allows these flavors to shine through.

mason jar cold brew
Shade grown organic coarse ground coffee
Optional: teaspoon cinnamon/cloves
…Yeah that’s it

Use a 1:4 ratio of coarse ground coffee to water and place it in a french press. Add in optional spices. You need to use course ground coffee to make the filtration process easier and not have bitter coffee.

Give the coffee and water mixture   a stir and let it sit with the french press top on but not pushed down in the fridge or on your countertop for at least 12 hours but no more than 24.

cold brew french press

Once time is up, press the french press down like you normally would. Now you have cold brew concentrate. You can this straight if you want everyone around you to be instantly annoyed, or you can dilute the concentrate. A typical ratio is 1:1 of concentrate to water, but feel free to experiment to your liking and/or caffeine requirements 😉