This was the featured smoothie at the Swet Haus and STIR class in November.

 This protein/carbo rich, nutrient dense smoothie is the ideal combo for post-exercise re-fueling. It is close to the ideal ratio of 4:1[CHO/protein].

 Try to consume within 30-45 minutes post exercise for maximal uptake and benefits.

 15 grams protein, high in potassium, vit. a, fiber, calcium, pro-biotics, and it’s anti-inflammatory and lo-glycemic!


  • ½ cup sweet potato or pumpkin puree [vit a]
  • ½ large banana [potassium]
  • ½ cup unsweetened almond milk [calcium]
  • ½ cup coconut water [sodium]
  • ½ cup greek yogurt, tofu, or 1T.nut butter[protein]
  • ¼ cup oats, soaked overnight[fiber]
  • 1 tsp. cinnamon[brain health]
  • 1T. Maple syrup or honey[optional]

 Cut sweet potato in half and roast at 400 until soft

[approx.35 min.]You can do a bunch of these ahead of time

on a Sunday night and store in the fridge for the week. 

Combine all ingredients in the blender and blend until smooth,