Convertible Wild Blueberry Smoothie

This Convertible Wild Blueberry Smoothie is packed with abundant nutrition and can be adapted for fueling different situations throughout your busy day.Convertible Wildblueberry SmoothieDisclosure: By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time.

What comes to mind when you hear the word convertible? I think fast. I think flexible (top up/top down). Are you with me? Ok, good.

Then you’ll understand why I am calling my lastest  smoothie creation  Convertible Wild Blueberry Smoothie.  It’s fast (make it in under 1 minute)! It’s adaptable for different nutritional demands. It’s made with only 3 ingredients: pecan milk, maple syrup and frozen Wild Blueberries.  Wild Blueberries are the hero ingredient of this beverage and are simply a perfect ingredient for any smoothie. They’re different than regular cultivated blueberries. They’re  called “wild” because they are. Wild Blueberries are not planted and occur naturally in barrens and fields in Maine and Eastern Canada that have been here for 10,000 years! These tiny gems have a more intense blueberry flavor and twice the antioxidants of regular blueberries!  Because they’ re frozen you don’t need any ice (unless you’re like me and drink your smoothie over ice).  You can enjoy the delicious taste and health attributes of wild blueberries year round. Find them in the frozen fruit section of your local grocery store; just make sure the package says “Wild.”

If  you’ve never combined Wild Blueberries with pecan milk and maple syrup you’re in for a wild ride!  (BTW, if you can’t find pecan milk or would like to make it yourself, see this post at Healthy Aperture for Homemade Pecan Milk.) My Convertible Wild Blueberry Smoothie makes a refreshing afternoon snack (I like it when I’m craving something cold,  but don’t want the calories and fat of ice cream; one serving clocks in at 100 calories, 3 grams fat,  19 grams of carbohydrate, 13 grams sugar, 5 mg sodium.)  It  can also be adapted to your nutritional needs. After a bout of exercise,  I  add a little protein (2 tablespoons of whey or soy )  making it a delightful recovery beverage providing 8.5 grams protein and 140 calories.  Adding a  full scoop of protein powder  and I’ve got a light meal replacement with 180 calories and  16 grams of protein. Please give it a whirl and let me know what you think!



Convertible Wild Blueberry Smoothie

by Diane Boyd

Prep Time: 1 minutes

Ingredients (serves 1)

  • 1/2 cup frozen Wild Blueberries
  • 1/2 cup pecan milk
  • 2 teaspoons maple syrup
  • Optional : 2- 4 Tablespoons Whey or Soy Protein Powder


Add all ingredients to blender and process for 30 seconds or until combined. Serve immediately straight up or over ice.

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Eggnog Smoothie Bowl: #SafeNog

It’s beginning to taste a lot like Christmas! Eggnog Smoothie Bowl, #safenog via cape fear nutrition
Disclosure: I was asked to participate in  the #SafeNog  consumer campaign for Safest Choice Pasteurized Eggs. I was compensated for writing this post. Opinions are my own.

This post is for those of you committed to sticking to your fitness routine and eating right during this festive season. Last year at this time,  I showed you how I stay fit and enjoy the taste of eggnog! Because it’s become  fashionable to eat smoothies with a spoon, I’m thickening up that eggnog recovery smoothie, and  after a bout of exercise, I’m taking  advantage of the anabolic window with this …


… eggnog smoothie bowl. Each serving provides me with high quality protein important to preserve lean muscle mass (and even stimulate new muscle growth), carbohydrates necessary to get ready for tomorrow’s workout, and  dose of healthy fats for cardiovascular health.  The flavor is authentic because it’s made with fresh ingredients  including roasted chestnuts and fresh, raw eggs.  Now you’re probably asking, Why would someone concerned with health and fitness eat raw eggs? Because of these…



SafeEggs Pasteurized Eggs  makes consumption of raw eggs safe by eliminating any risk of Salmonella without changing the nutrition or flavor.  As a matter of fact, I not only use these in my nog  smoothies, I use them  in all of my favorite egg dishes such as  this version of   Caesar Salad, my  Dutch Pancake , and   Spaghetti n’ Eggs with Tomato Paprika Sauce.  I also use them in my  favorite holiday baked goods, because I want peace of mind when licking the spoon! (Do you lick the spoon?)

I began using SafeEggs  because they are pasteurized, which is an all-natural, gentle warm bath pasteurization process. I continue to use them because they have a farm fresh taste. Safeeggs  come from chickens that are raised hormone free, antibiotic free and are vegetarian fed. It’s no surprise  that they have earned the Seal of Approval for exceptional flavor and culinary performance from the nation’s largest organization of professional chefs, the American Culinary Federation (ACF). By now your probably asking, where can I buy SafeEggs? Click here for  a store locator.

After your workouts, while you’re spooning this seasonal recovery smoothie, please join me and other foodies in  the Safest Choice Eggnog Campaign  by:

• Participating in online conversations between now and December 24 (using #SafeNog)  to share tips, advice, ask questions, and find recipes.

•  Entering the  Instagram photo contest using #SafeNogPhotoContest on your Instagram photos that are about holiday baking. Contest runs  from Nov 30 to Dec. 14. The winner will receive a eggnog ‘bartender’ kit and will be chosen via random drawing.


Eggnog Smoothie Bowl

by Diane Boyd

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients (serves 2)

  • 1/4 cup steamed and peeled chestnuts (about 12-14)
  • 1 cup skim milk
  • 1 cup vanilla nonfat vanilla yogurt
  • 1 SafeEgg Pasteurized Egg
  • pinch of sea salt
  • 1/2 teaspoon cinnamon + more for topping
  • 2 crushed ginger snaps


to prepare chestnuts

1. Preheat oven to 450 degrees F

2. Using a knife, score shell of chestnut around 2/3 of the perimeter of the nut.

3. Arrange nuts in a single layer on baking sheet and bake for 15 – 20 minutes. (The outer shell of the chestnut should open like a clam.) Peel shell along inner membrane. Use immediately or store in a air tight container.

for smoothie bowl

1. Combine chestnuts, milk, yogurt , pasteurized egg, salt and cinnamon in a high powered blender and process until smooth.

2. Pour into 2 bowls. Top with crushed ginger snaps and sprinkle with additional cinnamon.

eggnog smoothie bowl Label2
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