Always vegan. Organic when possible.

The wisdom is so deep.

“Oats are what a champion thoroughbred eats before he or she wins the Kentucky Derby.” – Lisa Simpson – (Dead Putting Society  Season 2 – Episode 6)

I love this shake. It can be a great breakfast on the go or it gives me the energy before or after a workout to continue my day strong. Filling me up but never leaving me feeling heavy or bloated. The best part about these shakes? Can be completely customized to taste, body size and goal.

All the ingredients, except for the pea protein, I picked up at a Trader Joes, near the hotel I am staying in. Total cost was less than $20 for easily 3 days worth of smoothies.


As long as you stick to good grains and nuts, avoid dairy and include a variety or fruits and veggies into your diet you are on a strong path to fueling your body properly. Nothing is an exact science so feel free to make adjustments and share some of your favorite combinations.

The Kentucky Derby
1-2 tbsp Chia Seed*
1/2 Raw Oats
1 oz – Pea Protein – NOT Processed SOY.
1/4 cup of Raw Sunflower Seeds
1 Banana
Almond/Coconut/Flax/Hemp “Milk” or water to the thickness you like.
You can also add ice if you like it cold.

*If you have the time or resources, let the chia seeds soak in a small cup of water for 20 minutes before you use them. You can actually see the water absorbed into the seed, which is slowly released after you drink it, hydrating your body for an extended period of time. 

If I can do this from a hotel room, you can do this from your kitchen.

These smoothies are meant to be used as meal replacements and pre/post workout fuel. For help customizing a diet to your lifestyle send me a message.