Ingredients

1 cup unsweetened nut milk (ex: almond or cashew)

1/4 cup frozen strawberries

1/4 cup frozen blueberries

1 large banana, peeled and chopped into pieces

1 majool date, pitted

1 Tbsp raw cacao powder

2 tbsp natural peanut butter

2 tbsp hemp hearts, plus 1 tbsp for garnish

1 tsp spirulina (optional)

Directions

Prep Time: 5 minutes

Total Time: 5 minutes

Add all ingredients to blender except hemp hearts (1 tbsp) and spirulina (optional) garnish.

Blend until smooth. Serve immediately, garnished with hemp hearts and/or spirulina.

Serves 1

Ingredients

5 large strawberries, stems removed, halved

2 pears, peeled and cubed, with seeds and stems removed

1 peach, pitted and cubed

1 banana, peeled and sliced

1 cup unsweetened soy milk

100-g Greek style original yogurt

Directions

Total Time: 10 minutes

Add fruits, yogurt and milk to blender. Mix until smooth. Serve immediately. Store remainder in the refrigerator.

Note: For a vegan option, replace Greek style yogurt with a non-dairy alternative.

Serves 2

Ingredients

½ cup cooled homemade chai tea (See recipe below)

½ cup unsweetened soy or almond milk

1 frozen banana, peeled and cut into chunks

½ tbsp hemp hearts

½ tbsp maca

1 date, pitted and sliced

Powdered nutmeg to serve (optional)

Directions

Add all ingredients to blender. Blend until smooth. Serve immediately. Dust with nutmeg if desired.

Homemade Chai Tea

Ingredients

1 cinnamon stick

1 1-inch piece of ginger

6 cardamom pods

½ nutmeg seed, grated to fine powder

1 tsp black peppercorns

6 cups of water

2 black tea bags

2 cups of unsweetened soy or almond milk, warmed (for traditional chai tea)

Directions

Crush the cardamom pods with a mortar and pestle. Keep seeds and discard empty pods (they should separate quite easily with slight pressure from the pestle). Add cardamom seeds to a large pot, along with cinnamon stick, ginger, nutmeg, black peppercorns, and water. Bring to a boil. Reduce to simmer for 10 minutes. Remove from heat, and add tea bags. Allow to steep for an additional 5 minutes. Remove tea bags and discard. Strain tea to remove spices.

For the smoothie, allow the chai tea to cool, and then use required amount.

For traditional tea, add warmed milk and serve immediately.

Guests were welcomed to the spacious Lolë loft, where they found a complimentary yoga mat and gift bag waiting for them. Lolë ambassadors, Olympic athlete and nutritionist, Ariane Lavigne, and health coach and owner of Goji juice bar, Marikym Hervieux, provided pre-workout smoothies to clients, who were invited to shop the brand’s latest collection, as well as accessories from friends of the brand, at a 30% discount. To see our favourite picks from the collection, which included everything from outerwear to yoga clothes to accessories, visit the gallery above.

The evening continued with a gentle yoga flow guided by instructor Valerie Lavigne, and closed with post-workout smoothies and an informative nutrition workshop, hosted by Lavigne and Hervieux. The two nutrition experts provided a myriad of smoothie tips and shared their favourite recipes. Some recommendations from Lavigne and Hervieux included:

• Using Chai green tea as your smoothie base rather than the traditional milk, coconut water or juice.
• Freezing green tea to make ice cubes, then blending them into your smoothie for added texture.
• Choosing a greek-style yogurt, such as Oikos, for added protein (Kalya also suggests plant-based yogurts as a vegan option).
• Using natural maple syrup as a sweetener to benefit from the nutrient content, which includes manganese and riboflavin (Vitamin B₂), as well as polyphenols. Research suggests that regular consumption of plant-based polyphenols can protect against cancer, cardiovascular disease and even diabetes (1).

The Soirée Après-Boulot was a fun, active, informative celebration of yoga practice and smoothie making. It showcased Lolë’s commitment, with their partner Oikos, to inspiring healthy living in our community and upholding the Lolë motto of living out loud every day.

References

(1) Pandey, K. B., & Rizvi, S. I . (2009). Plant polyphenols as antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity, 2(5), 270-278.

Ingredients

1 frozen banana

1 cup almond milk

1 tbsp raw cacao

1 tbsp natural peanut butter

¼ cup brewed coffee

Directions

Peel banana and slice banana. Add to blender with milk, cacao, peanut butter and coffee. Blend until smooth. To get the most out of your smoothie, drink it 2 hours before your workout.

Smoothies have become fixtures in the daily lives of the health-conscious, and for good reason. Brimming with fruits and vegetables, and all of their abundance of associated nutritional benefits, they represent a quick, easy and refreshing way to fuel a workout or recuperate after one. Fresh smoothies are sold almost everywhere you look, and pre-made ones are taking over local grocery stores.

Creating your own smoothie recipe at home can be as simple as 1, 2, 3 :

1. Choose your liquid base

Fortified nut-based milk provides an excellent source of protein, calcium and Vitamin D. Coconut water is another option that is low in calories and a great source of potassium.

 2. Add your fruits and vegetables

These will add flavour, texture and colour to your smoothie, in addition to a myriad of nutrients. Fruits such as bananas, pineapples, berries, and melons will add sweetness, while vegetables such as spinach, kale or dandelion greens will provide significant amounts of Vitamins A and K, as well as copper.

3. Add superfoods and additional protein

Smoothies can be a simple way to increase your intake of some of the best nutrient-dense foods. Superfoods such as chia seeds, goji berries, raw cacao, spirulina and coconut oil blend easily and provide a rich source of antioxidants, vitamins, minerals, as well as amino acids and fatty acids, among other benefits. The addition of nut butters, such as almond or peanut, or yogurt can add additional protein and nutrients. To keep your smoothie vegan, choose a non-dairy alternative to traditional yogurts, such as an almond or soy-based product.

By experimenting with different combinations, you can create your own unique, delicious, nutritious smoothie blend to fuel you through your active day.

Continue following Kalya for weekly recipes and nutrition tips.