Easy Smoothie for Busy Mornings

A Quick, Balanced Breakfast from a Spokane Nutritionist

Mornings can feel hectic, but that doesn’t mean your nutrition has to suffer. As a Spokane nutritionist who works with clients through my dietitian private practice, I often recommend this easy, balanced smoothie as a quick meal option. It’s ideal for anyone looking for a healthy, satisfying start—whether you’re heading to work, managing a busy family morning, or training for a race.

This simple recipe supports both everyday wellness and performance goals. It’s balanced with complex carbohydrates, high-quality protein, healthy fats, and fiber—exactly what your body needs to stay fueled through the morning or a training session.

Why I Love This Smoothie

This go-to blend is a client favorite because it offers both great taste and performance benefits:

• Energizing Carbs: Rolled oats, berries, and banana offer a mix of quick and sustained energy—perfect for busy mornings or as part of your marathon fueling plan.

• Protein Boost: Greek yogurt and protein powder deliver the protein your muscles need for repair and recovery, especially if you’re following a nutrition plan for endurance athletes.

• Healthy Fats: Almond or peanut butter (or chia seeds) add satisfying creaminess and provide heart-healthy fats for long-lasting energy.

• Micronutrient Density: Baby spinach and berries pack in fiber, antioxidants, and essential vitamins—making this smoothie nutrient-dense and delicious.

• Grab-and-Go Friendly: Blends up in minutes and travels easily in a 24–32 oz glass or bottle—perfect for mornings when time is tight.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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How This Smoothie Fits Into a Customized Nutrition Plan

This smoothie is a great example of how small, consistent choices can fit into customized nutrition plans tailored to your goals. Whether you’re working toward balanced blood sugar, better recovery, or optimal performance, incorporating nutrient-dense meals like this one can make a big difference.

If you’re preparing for a local a big race like a marathon or looking to improve your everyday eating habits, a personalized Spokane marathon nutrition or perimenopause nutrition plan can help you find what works best for your body and schedule.

Fan Favorite Smoothie

Ingredients (serves 1):

• ⅓ cup rolled oats

• 1 cup frozen berries (any variety)

• ½ medium banana

• 2 handfuls baby spinach

• ½ cup nonfat Greek yogurt

• 1 serving whey or plant-based protein powder

• 1 tablespoon almond or peanut butter

• 1 cup milk (dairy or fortified plant-based

How to:

1. Add all ingredients to a blender.

2. Blend on high until smooth and creamy. Adjust liquid for desired consistency.

3. Pour into a to-go cup and enjoy!

As a dietitian, I love it when a meal is both practical and nutrient-packed. This smoothie is one of my go-tos because it’s delicious and highly customizable. Swap in different fruits, try a plant-based protein, or adjust your nut butter choice to chia or flax seeds. It’s a quick, reliable meal staple whether you’re heading to work or refueling after a workout.

BY: LORI LAVOIE MS, RDN, CDN

Simple and Versatile Granola Recipe for Lasting Energy

A Spokane Nutritionist’s Guide to a Balanced, Customizable Breakfast

As a dietitian working in a private practice, I’m often asked which breakfast cereals or granolas I recommend. The truth is, many commercial granolas are loaded with added sugars, refined oils, and lack meaningful fiber or healthy fats. That’s why I love this easy, nutrient-dense homemade granola. It’s a simple staple for anyone focused on endurance, recovery, or everyday balanced eating.

This recipe supports a marathon fueling plan and offers long-lasting energy for nutrition-focused runners and athletes. Whether you’re training for a race or just looking for a wholesome breakfast, this granola is a great addition to your customized nutrition plan.

Nutrition Highlights

Rolled Oats

• High in soluble fiber (especially beta-glucan) for heart and digestive health

• Low glycemic index for sustained energy

• Provides key micronutrients like magnesium, iron, and manganese

Sunflower Seeds & Pumpkin Seeds

• Great source of healthy fats and plant-based protein for endurance athletes

• Rich in vitamin E, magnesium, zinc, and selenium

• Pumpkin seeds provide tryptophan, supporting serotonin and mood balance

Coconut Oil & Maple Syrup

• Adds light sweetness and satisfying crunch

• Fewer added sugars than most granolas

• Free from refined oils

This simple granola is naturally gluten-free (when made with certified oats), rich in healthy fats and fiber, and endlessly versatile. Enjoy it as part of your daily meal plan or your next marathon fueling plan with guidance from a Spokane nutritionist offering customized nutrition plans through a dietitian private practice.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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How to Enjoy It

• Greek Yogurt Parfait: Layer granola with Greek yogurt and fresh fruit for a nutrient-packed breakfast.

• Smoothie Bowl: Blend frozen fruit, spinach, yogurt, or protein powder, then top with granola.

• Trail Snack: Pack in small bags for on-the-go energy during long runs or hikes.

Why It Fits into Your Customized Nutrition Plan

As part of a balanced approach to marathon nutrition or nutrition for endurance athletes, this homemade granola provides:

• Steady energy from complex carbohydrates

• Essential fats and micronutrients for recovery and hormone health

• Flexible portions to fit your individual fueling needs

Simple Granola

Ingredients:

Dry Ingredients

• 4 cups rolled oats

• 2 cups seeds of choice (sunflower and pumpkin work great)

  Wet Ingredients

• 1/3 cup coconut oil

• 1/3 cup pure maple syrup

• Pinch of salt

• Cinnamon to taste

• Optional: a dash of nutmeg

How To:

1. Preheat oven to 275°F.

2. Melt coconut oil and whisk with maple syrup, salt, and spices.

3. Combine oats and seeds in a large bowl. Stir in the wet mixture until evenly coated.

4. Spread on two baking sheets and bake for ~60 minutes, stirring every 15-20 minutes until golden brown and texture is mostly dry.

5. Let cool completely before storing.

BY: LORI LAVOIE MS, RDN, CDN

Heart Healthy Cherry Almond Chocolate Scones

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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February is Heart Health Month AND Valentines Day so I wanted to share a recipe that would be fun to make for Valentines Day that is also Heart Healthy!!

So, first of all, what makes a food heart healthy?

Generally, it has a high amount of fiber and is low on saturated fats. Of course having other cardio-protective nutrients, like anti-oxidants is great too!!

This recipe has all of those qualities!!

• The whole wheat flour and oats add more fiber than if we were to just use only white flour. Remember, whole grains are a great way to get fiber in!!

• The oil used is canola oil. I feel like canola oil gets a bad wrap, but if we look at the types of fats that are in canola oil, it is mainly made up of unsaturated fats (poly and mono) compared to saturated fats… which is a good thing for your heart!!

• Almonds are also high in unsaturated fats and low in saturated fats. These unsaturated fats can help increase your good cholesterol and decrease your bad cholesterol.

• Chocolate and cherries contain antioxidants. Anthocyanins, flavanols and catechins to be exact!! Antioxidants protect our cells which ultimately help keep us healthy!!

So, now for the recipe!!

Heart Healthy Cherry Almond Chocolate Scones

Ingredients:

• 1 cup white flour

• 1 cup whole wheat flour

• 1 1/4 cup oats

• 1/4 cup sugar

• 1 TBSP baking powder

• 1/2 tsp salt

• 1 egg

• 1/2 cup milk

• 1 tsp vanilla extract

• 1/2 cup canola oil

• 1/2 cup mix ins (I used almonds, dried cherries and mini chocolate chips)

How To:

1. Preheat oven to 400F

2. Combine dry ingredients in a bowl and mix well.

3. Combine wet ingredients in a bowl and mix well.

4. Make a well in the dry ingredients and pour the wet ingredients in. Mix until just combined.

5. Place spoonfuls of batter on a baking sheet (recipe should make 18-24)

6. Sprinkle to tops with sugar if desired

7. Bake for 5-7 minutes or until golden brown. Do not over bake!

8. Enjoy!

This can be made into a balanced snack by adding some protein!! I ate mine alongside greek yogurt mixed with peanut butter and raspberries!!

High Protein French Toast

French toast is one of those foods that I LOVE but rarely eat. The reason being, when I know if I have a sweet treat for breakfast, I will likely need a nap and be pretty much useless for the day. When I do have it, I make sure I balance it with some eggs, so the sugar doesn’t hit my system so drastically! There is so much to say about a balanced plate!!

So, Kevin came up with this lovely idea for french toast that doesn’t leave me down and out for the rest of day. He was like, what if we use the ingredients we usually use for breakfast and make it into french toast…? Brilliant!!

This french toast is made of our normal whole wheat bread, sweetened with yogurt, berries, banana and peanut butter AND has no added sugars!! If you are looking for a fun a different breakfast to have that keeps you on track with your goals, try this recipe out!!

Everyday French Toast

Ingredients:

• Whole wheat bread (5 pieces)

• 4 eggs, whisked

• 1/4 cup milk

• a splash of vanilla

• 1/2-1 tsp cinnamon

• Dash of cloves and allspice

• 1/3 cup Greek yogurt

• 1/4 cup peanut butter

• 1 cup frozen berries

• 1 banana

How to:

1. Whisk eggs, milk, vanilla, cinnamon, allspice and cloves in a flat dish.

2. Heat a skillet. Soak 1-2 pieces of bread in the egg mixture. Flip so that the full toast is soggy.

3. Place in the skillet and cook 3-5 minutes on each side, or until toasted and egg is cooked.

4. Continue steps 2 and 3 until all the pieces are cooked.

5. Meanwhile, stick the frozen berries in the microwave to 20-30 seconds. Mash with banana. Then mix in yogurt and peanut butter. Mix in more cinnamon if desired!

6. Top french toast with berry mixture and ENJOY!!!

Banana Coffee Oatmeal Bake

I have been trying to expand my breakfast recipe book to provide more options to my clients and this one is a perfect fit!! We had friends visiting and I made this to have available for an easy breakfast. I also hard boiled some eggs for the side. It was so easy and was a hit!!

With anything oatmeal based, I try to add protein where I can to make it a more balanced meal. You’ll see Greek yogurt in this recipe for that reason. Also, like I said, having eggs on the side is a great addition too!

Here is the recipe:

Banana Coffee Oatmeal Bake

Ingredients:

• 3 cups dry oats

• 2 tsp baking powder

• 1/2 tsp salt

• 1 TBSP cinnamon

• 1/2 cup almond butter

• 2 tsp vanilla extract

• 3/8 cup applesauce

• 1/8 cup maple syrup

• 2 eggs

• 1/2 cup unsweetened almond milk

• 1/2 cup Greek yogurt

• 1/2 cup coffee

• 4 ripe bananas, mashed

How to:

1.   Preheat oven to 350F

2. Mix oats, baking powder, salt and cinnamon in a bowl

3. In a large bowl, mash bananas and stir in almond butter. Add vanilla, eggs, applesauce, maple syrup, almond milk, yogurt, and coffee. Add oat mixture and mix well.

4. Spread in a 9x13 pan and bake for 30 minutes, or until cooked through.

5. I separated into 9 servings. Store in the refrigerator in an airtight container!