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The "Frosty"

As a foodie and a nutritionist – I believe that it is possible for food to be both delicious and nutritious– it just takes a little ingenuity in the kitchen!! I love to make “upgraded” healthier version of foods – like this Wendy’s style “Frosty!

When I am choosing what I put into my body, it needs to taste great and support my body and brain to function at my absolute best. Foods that are high in sugar might fit the bill on taste – but they will just make you crash and burn, and feel like crap. Overtime, a high sugar diet can lead to a host of health issues – read 20 Reasons to Break Up with Sugar to learn more. Plus, it is easy to make something taste great if you just load up on the sugar – where is the challenge in that?

To me, it is just not worth the impact on my health to eat high sugar foods – especially when you can make a healthier version that tastes just as good (I think this one tastes even better than the original).

This smoothie is delicious & nutritious - it can be dessert, breakfast, a snack, or a recovery drink for athletes!


  • 1 cup unsweetened coconut milk, cashew milk, or another alternative milk (you can replace this with water or coconut water if you wish)

  • 1/2 - 1 scoop of vanilla protein powder (such as Warrior Blend Vanilla)

  • 2-3 teaspoons of chia seeds or ground flax seeds

  • 1/2 of an avocado (adds healthy fat, fiber & makes light, creamy & richer)

  • 1 teaspoon of cashew or almond butter (optional)

  • 1/2 teaspoon vanilla extract (I prefer alcohol free like this one from Simply Organic)

  • 1 Tablespoons of raw cacao powder (use 2 Tablespoons if you want it darker chocolate)

  • 1/2 of a frozen banana (I freeze them slightly green tipped – lower in sugar and higher in beneficial resistant starch)

  • 1/2 - 1 teaspoon of Lakinto Monk Fruit sweetener (organic blend sweetener - or you could use stevia or 2-3 pitted dates)

  • Ice cubes to chill and thicken (approximately 2/3 cup)

  • Small pinch of Real Salt (brings out the flavors and sweetness and adds trace minerals – but just a pinch, so it does not taste salty!)


  1. Put the liquid into the blender, add the chia seeds, allow to soak & hydrate for approx. 3-5 mins.

  2. Put the rest of the ingredients into blender, blend.

  3. Add desired amount of ice to thicken, blend.

  4. Taste & adjust for sweetness.

  5. Pour into a glass, and drink (or eat with a spoon) right away.

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