(Family Features) Spring brings warmer weather and a fresh start, making it the perfect time to reinvigorate your workout routine and healthy habits by starting with fresh ingredients. Whether you’re training for an upcoming event or simply looking for new and easy nutritious meal options, these protein-packed recipes prepared by U.S. Ski and Snowboard Association’s chef and registered dietician Megan Chacosky are perfect for casual fitness enthusiasts and elite athletes alike.

Few people understand the nutritional needs of athletes during their spring training period better than Chacosky. She stresses the importance of protein to all athletes. Boosting a simple smoothie recipe with a tasty solution like Rockin’ Refuel is an easy way to add a high-quality source of protein.

Made from pure, fresh milk, Rockin’ Refuel is a healthy option to start your day or recover after a workout. Chacosky typically uses one full bottle, which contains up to 30 grams of protein, as the base ingredient in smoothie recipes and adds fresh, seasonal fruits and vegetables.

For example, Chacosky’s Spicy Chocolate Avocado Smoothie can be your solution following intense workouts to help repair and replenish muscles, or you can prepare for a big race with a Berry Cherry Blend Smoothie with its full serving of antioxidants. For athletes looking to maintain or lose weight while still taking in a daily dose of protein, her Lean Chai Latte Smoothie makes for a nutritious mid-day snack.

Find tips to optimize your nutrition at rockinrefuel.com.

Lean Chai Latte Smoothie

Recipe courtesy of Megan Chacosky on behalf of Rockin’ Refuel

• 1 bottle (12 ounces) Rockin’ Refuel Vanilla Lean Builder
• 1 tablespoon loose chai tea or contents of 1 tea bag
• 1/4 cup plain, nonfat Greek yogurt
• 1-2 cups ice

1. Place all ingredients in blender and blend to desired consistency.

Berry Cherry Blend

Recipe courtesy of Megan Chacosky on behalf of Rockin’ Refuel

• 1 bottle (12 ounces) Rockin’ Refuel Strawberry Muscle Builder
• 1/4 cup plain, whole milk Greek yogurt
• 1/2 cup frozen blueberries
• 1 cup frozen tart cherries
• 1 cup spinach

1. Place all ingredients in blender and blend to desired consistency.

Tip: Use as morning meal replacement by adding 1-2 teaspoons chia seeds or 1-2 tablespoons oats for added fiber.

Spicy Chocolate Avocado Smoothie

Recipe courtesy of Megan Chacosky on behalf of Rockin’ Refuel

• 1 bottle (12 ounces) Rockin’ Refuel Chocolate Muscle Recovery
• 1/4 cup plain, whole milk Greek yogurt
• 1/2 avocado
• 2 teaspoons cocoa powder
• 2 teaspoons cinnamon
• 2 teaspoons chili powder
• 1 cup ice

1. Place all ingredients in blender and blend to desired consistency.

Tip: Add 1-2 teaspoons chia seeds or 1-2 tablespoons oats to add fiber.

Source: Rockin' Refuel

(Family Features) If you’re planning a monster bash this Halloween, brew up drinks so frightfully delicious that it will spook the taste buds of every little ghost, witch and goblin.

The Spooky Smoothie is a flavorful combination of vanilla milk and Greek yogurt, which is blended with ice and topped with whipped cream. The fun is all in the orange-tinted Limited Edition TruMoo Lowfat Vanilla Milk, so make sure to serve it in a clear glass. And ghosts will rise from the dead for the chocolaty Monster Mash Mudslide. For more information, visit www.facebook.com/TruMooMilk.

Both of these tasty concoctions feature TruMoo, which is made with 35 percent less total sugar than the leading chocolate and vanilla milk competitor and has no high fructose corn syrup. That’s one thing that won’t scare you this Halloween season.

Spooky Smoothie

Yield: 4 servings

• 3 cups Limited Edition TruMoo Lowfat Vanilla Milk, orange color
• 1 1/2 cups lowfat vanilla Greek yogurt
• 5 cups ice cubes
• 1/4 cup fat free whipped cream
• Candy corn for garnish, optional

1. In blender, combine vanilla milk, yogurt and ice cubes. Blend on high speed until smooth and creamy.
2. To serve, pour into serving glasses. Top with whipped cream and candy corn.

Monster Mash Mudslide

Yield: 4 servings

• 4 cups TruMoo Lowfat Chocolate Milk
• 10 chocolate wafer cookies, coarsely broken
• 1/2 cup frozen non-dairy whipped topping, thawed
• 8 mini chocolate chips or mini chocolate candies (orange/brown color recommended)

1. In blender, blend chocolate milk and chocolate wafer cookies until smooth. Heat mixture in saucepan or microwave until just heated through.
2. To serve, pour chocolate milk mixture into 4 glasses. For each serving, spoon a large, upright dollop of whipped topping to resemble a ghost. Insert chocolate chips or chocolate candies into dollop for eyes.

Note: To enjoy a cold mudslide, do not heat in saucepan or microwave.

Source: TruMoo

(Family Features) A wealth of research shows that starting each morning with a nutritious breakfast delivers benefits throughout the day. If you’re pressed for time or simply need to mix up your morning routine, put a fresh spin on a time-saving favorite by making a smoothie bowl.

Smoothie bowls typically have a thicker consistency than traditional smoothies, and according to a recent study in the “American Journal of Clinical Nutrition,” the thicker the smoothie, the more full you will feel.

“I love smoothie bowls because they are a satisfying and satiating way to get a ton of nutrition in first thing in the morning,” said Carolyn Brown, a registered dietitian and nutritionist at Foodtrainers in New York City. “You can add in healthy ingredients that you might not be able to eat on a daily basis like spinach, basil, mint, cinnamon, nut butters or avocado.”

Brown points out that in her experience with clients, people love to eat with a spoon and find it more mentally and physically satisfying. The same goes for adding texture, such as a crunchy topping like goodnessknows snack squares. These satisfying, gluten-free snacks are crafted with the goodness of whole nuts, real fruits and toasted oats, with no artificial colors, flavors or sweeteners. Divided into four snackable squares per serving and nestled in a layer made with dark chocolate, one individual, two-bite square contains only about 40 calories.

Find out more about how doing a little good for yourself can go a long way at goodnessknows.com.

Apple Pie Smoothie Bowl

Recipe courtesy of Anna Luther of My Life and Kids

Smoothie

• 1/2 cup Greek yogurt
• 1 frozen banana
• 1/2 cup unsweetened applesauce
• 1/4 cup raw oats
• 1/2 cup milk (or unsweetened almond or coconut milk)
• 1 tablespoon cinnamon
• 1 tablespoon vanilla
• honey, to taste (optional)

Toppings

• Diced apples
• Shaved almonds
• Cinnamon
• goodnessknows apple almond & peanut dark chocolate snack squares

1. In blender, mix all smoothie ingredients until smooth. Add honey to increase sweetness, if desired. Add toppings before serving.

Oatmeal Banana Smoothie Bowl

Recipe courtesy of Alison Ray of So Chic Life

• 2/3 cup rolled oats
• 1/2 cup full fat coconut milk
• 1 tablespoon chia seeds
• 1/2 teaspoon vanilla extract
• sea salt
• 1/2 cup almond milk, 2 percent milk or soy milk
• 1 small banana (or 1/2 cup unsweetened applesauce)
• goodnessknows snack squares (any flavor)
• grated coconut, to taste

1. In small bowl, mix together oats, coconut milk, chia seeds, vanilla and pinch of salt. Cover and place in refrigerator at least 30 minutes, or overnight to help flavors soak in.
2. In blender or food processor, combine oat mixture with remaining milk and half of the banana (or applesauce). Blend until smooth and creamy.
3. Pour creamy oats into bowl, and top with snack squares, coconut and slices of remaining banana half.

Tip: To thin consistency, use additional milk.

Source: goodnessknows

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