Espresso Frappe

Since I purchased my new Vitamix blender almost a month ago I've been experimenting with all types of smoothies. Before I got my Vitamix, I made this green tea and banana smoothie a lot. I wanted to try to make a smoothie that can serve as part of my breakfast, with some caffeine, and lots of protein, and I think I've got it!  It's basically my own version of a frappucino, minus all the calories.  This drink has 35 grams of protein and about 250 calories and probably will keep you full until about 11am. At that time have  another 100 calorie breakfast snack such as a vita-muffin, greek yogurt, whole grain waffle, or a piece of fruit!

I poured my frappe into my reusable to go cup that I got at Bed Bath and Beyond and took it with me on my way to work...Speaking of venti cups, have you heard that Starbucks is coming out with a bigger iced coffee cup size?? Check out this article!

For an even better drink throw some chocolate chips in the blender and now you have a mocha frappe!!

Espresso Frappe
(makes enough to fill 1 Venti cup, see photo)
1 cup Skim Plus Milk (110 calories, 11 grams of protein)
1 package or scoop of vanilla protein powder (mine has 110 calories, 24 grams of protein)
3 packets Splenda (add more if you like it sweeter)
2 teaspoons (or packets) of instant espresso powder, or 2 shots espresso
1 teaspoon vanilla bean paste or extract (optional)
2 cups ice

Blend all ingredients together in the blender until smooth.  Pour in your to go cup and get on your way!!

Carrot Ginger Soup

I love soups during these cold Winter days.  I've made Butternut Squash soup, Potato Leek Soup, Poblano Potato Soup, and French Onion Soup.  Now I'll share with you the recipe for a Carrot Ginger Soup.

Carrot Ginger Soup

(makes 10 cups)

2 medium onions, chopped

1/4 cup extra virgin olive oil

2 2-inch knobs of ginger, peeled and grated 

2 lbs baby carrots

2 tablespoons chicken consomme + 6 cups water OR 6 cups chicken/vegetable stock + 2 kosher teaspoons salt

pepper, to taste

Saute onions in olive oil in a large pot over medium-high heat until translucent, about 10 minutes.  Add freshly grated ginger to the pot and stir.  Add baby carrots and cover with your preferred liquid and seasonings (either water+consomme or stock+salt).  Cover and let boil for 1 hour, or until the carrots are fork tender.  If you want to make the cooking time less, slice the carrots.  

Use an immersion blender, food processor, or blender to puree soup into a velvety delicious soup full of flavor!  

There's only one knob of ginger here because at first I was only using one, but after I tasted the soup during cooking, i decided it needed more ginger so I added another!  Feel free to add as much as you can handle!

Before being blended  

Silky smooth Carrot Ginger Soup!  Delish!

Poblano Potato Soup

First off I want to wish everyone a healthy and happy new year!!  I am very excited to begin my journey through 2011!  Over the holidays I was away in Aruba relaxing and spending time with my family!  It was a great trip and very needed.  I came back refreshed and ready to get back to blogging.  So here I am...

While I was away I ate at this steakhouse called L.G. Smith's.  On the menu they have this wonderful poblano soup.  I ordered it for an appetizer and when it arrived I was surprised by how good and tasty it was!  I knew it would be very easy to re-create back at home. So for dinner on this snowy cold evening I decided to give it a whirl! I actually did give a whirl, in my new Vitamix blender.  If you are a fan of the Feed Your Sister page on Facebook you'd know that I purchased a Vitamix blender and am falling in love with it!  I've made ice cream, soup, and amazingly smooth smoothies.

Anyway here is a recipe I created for Poblano Potato Soup.  It's creamy without the creaminess.  It's extremely tasty without too much spice.  And it's not what you think a pepper soup would be at all!  So be brave and give it a try, even if you don't love peppers.

Poblano Potato Soup
(makes 4 cups)


2 medium onions, chopped
2 tablespoons extra virgin olive oil
2 poblano peppers, seeded and roughly chopped (leave some seeds in for extra spice)
2 yukon gold potatoes, peeled and chopped
3 cups water + 1 tablespoon chicken consomme (OR replace with 3 cups vegetable/chicken stock + 1 teaspoon kosher salt)
Pepper to taste


Place chopped onions and olive oil in a pot and saute until onions are soft, about 10 minutes.  Add poblano peppers, potatoes, water or stock, and chicken consomme.  Let soup come to a boil and then reduce heat to medium and let simmer for about 30-40 minutes.  The potatoes should be fork tender and peppers should be soft.  Place contents of soup in two batches into a blender and puree until smooth.   You can also use an immersion blender to blend the soup.

NOTE: If using a Vitamix blender, pour everything into the 64 ounce container and blend on variable 1 and increase to 10, blend until smooth.

Isn't this the most gorgeous color green??