Friday, July 12, 2013

Guest Blog Post: Refueling Au Natural - Olivia Gardlin's Healthy Smoothie Recipes

Looking for some healthylicious NEW smoothie recipes?! Look no further! Olivia Gardlin, intern extraordinaire at my holistic nutrition and lifestyle company, Tatiana's Health and Wellness, wants to share her very own smoothie recipes with YOU!

After a tough workout, I love re-fueling with a nutrient-packed smoothie. In addition to my classic, go-to combinations, I recently began adding spinach and kale for an extra boost. It’s a simple addition to your drink that doesn’t compromise taste! Although at times greens may not always make your drink the most pleasing color, don’t be scared away! I promise it’s still delicious. Try it for yourself – you won’t be disappointed.

See below for my FAVORITE recipes

Piña Colada with a Twist
Piña Colada with a Twist ~


- ½ cup pineapple, diced
- ½ cup mango, diced
- ½ banana
- ½ cup fat free plain Greek yogurt (mango or pineapple flavored Greek yogurt also tastes good in this smoothie!)
- 1 cup spinach
- ¼ cup water 


Blend all ingredients, close your eyes, and picture yourself on a beach while drinking this yummy treat!

PB& K Smoothie


- 2 tbsp peanut butter (feel free to sub almond butter if you prefer that!)
- 1 banana
- 1 cup kale
- 1 cup mixed berries
¼ cup water


Blend and enjoy! 



- 1 cup strawberries
- 1 banana
- ½ cup orange juice
- ½ cup fat free plain yogurt
2 tbsp almonds

Note: You can always add more than 1 cup of greens, the more the merrier! If it’s your first time trying a smoothie this way, I suggest starting out 1 cup and then adding more if you so desire. Also, frozen fruit works best for smoothies, but of course fresh works too! 

Olivia Gardlin graduated from Syracuse University this past spring with a B.S. in Public Health and double minors in Nutrition and Psychology. She is interning at Tatiana's Health and Wellness this summer. 

Blissfully Yours,

Tatiana Ridley, CHHC, AADP