Shake-ing it up

We are in May- YAY!  That just means it so much closer to summer!  I know I am excited.. can you tell?? For whatever reason summer usually brings upon the time of vacation- maybe it is the warm weather, maybe is slows down work wise, maybe it is because the kids are out of school.. there are many reasons.  One more, sunlight brings vitamin D and vitamin D makes you happy- literally.  Of course, it is important to handle the sun appropriately and wear sunblock.  Anyway, let’s get to the Shake-ing it up!  There are lots of fitness trends, some good, some not so good that claim to be the “answer.”  This brings me to my point of “Shake-ing” it up.  A big trend or school of thought is to have a smoothie, because having a smoothie somehow means you are being healthy.  Many times, people will have a smoothie because of time.  You can blend a lot of food quickly and drink it, rather than have to sit down and eat the food.  This makes sense.  Another reason is to have a protein shake where you mix protein powder and water (or another viscous fluid).  This all can classify as being healthy and if you like having smoothies, great!  I just want to mention a couple considerations:

-You definitely want to get 2-5 servings of veggies/fruit a day for the vitamins/minerals.  You can get this through smoothie that is blended with these elements.                

-You don’t have to limit your shakes to just traditional fruits, veggies, add protein as this may help you hit your macro goals and increase satiation.

-When possible, eat the food whole as this may help you feel fuller, which is meaningful if you are looking to lose fat and create a calorie deficit (the only way possible) to do so.

-Not critical, but if you feel nutrient timing works for you, an optimal time to drink your fruit/protein smoothie is post work out.


This week’s recipe..









* Cake base adapted from this recipe from Feasting on Fruit.


Cake Ingredients:

  • 6 ripe bananas {or possibly ripe persimmons -- see notes above}

  • 1½ cups soft medjool dates

  • 1 tsp pure vanilla extract {optional}

  • 1 tsp cinnamon {optional}

  • ¼ tsp sea salt

  • 1 cup water

  • ½ cup roasted carob powder {or cacao powder for a chocolate cake}

  • ½ cup brown rice flour {or white rice flour}

  • ½ cup sweet sticky rice flour {also known as glutinous rice flour}

    Frosting Ingredients:

  • 3 ripe bananas {or possibly ripe persimmons -- see note above}

  • 18 soft medjool dates

  • 2 tsp pure vanilla extract

  • 1 tsp lemon juice {optional}

  • ½ cup water

  • dash of sea salt

  • ½ cup toasted carob powder {or cacao powder for a chocolate frosting}

  • 1 cup sweet sticky rice flour {also known as glutinous rice flour}

    Optional Toppings:

  • - Some dried white mulberries and cacao nibs to garnish


  1. Preheat oven to 350F. Grease your cake pans and line the bottom with parchment paper. Set aside.
  2. Place bananas, medjool dates, vanilla, cinnamon, salt, and water in a blender and blend into a smooth mixture. Add remaining ingredients and blend everything together, stopping periodically to scrape down the sides and help things mix together {see notes above if working without a high-power blender; use your tamper if using a Vitamix}.
  3. Transfer the batter into prepared pans, level out the tops and press the mixture in using a spatula. Tap the pan on the counter a few times go get rid of any air bubbles. Bake in a pre-heated oven for 1 hour. Remove from oven and allow the cake to cool completely before frosting {see notes above for more details}.
  4. When ready to frost, place bananas, medjool dates, vanilla, lemon juice, water, and sea salt into a blender and blend into a smooth consistency, add carob powder and sweet sticky rice flour and blend until mixture is uniform {just as you had done with the base layer}. Frost the cake {see notes above for tips}, decorate with toppings of your choice, and place in the fridge overnight for the cake to chill and fully set for best results. Enjoy!