June 16, 2021
17
whatsupyukon.com
FEEL GOOD FOODS
with
Tara Klippert
Tara Klippert is a born and raised Yukoner and Registered Health and Nutrition Counselor who provides 1-on-1 health coaching, premade and customized meal plans at foodsandfeels.com
3. Blend until completely smooth. 4. Pour into a large cup or mason jar and enjoy. Makes 1 serving.
Banana substitutions: instead of using a fresh whole banana, you can also use frozen banana slices (about ¾ cup worth).
Coconut milk substitutions: instead of using coconut milk, you can use unsweetened or vanilla oat milk to bring out more of the oat flavour.
Peanut butter substitutions: If you have an allergy to peanuts, you can swap it out for sunflower seed butter or any other type of nut butter. Oat flour substitutions: instead of using ground oat flour, you can also use rolled or quick oats. You may want to soak the oats first so you don’t end up with little oat chunks in your smoothie. Maple syrup substitutions: inPHOTO: Tara Klippert
Peanut butter banana oat smoothie recipe
Below, I also provide options for ingredient substitutions, as well as directions on making it peanut-free, lower in calories, sugar-free and higher protein.
T
his peanut butter banana oat smoothie is a fast and nutritious snack or breakfast. It is high in calories, protein and fat so it won’t leave you feeling hungry soon after. It is also gluten-free, dairy-free/vegan and soy-free.
Ingredients • • • • •
1 fresh or frozen banana ¼ cup oat flour 1 ¼ cup coconut or oat milk 1 tbsp maple syrup 2 tbsps peanut butter (or sun-
flower butter) • ⅛ tsp vanilla extract Instructions 1. Add all liquid ingredients into your blender. 2. Add your banana and oat flour on top of the liquid ingredients. Adding the oat flour at the end will ensure that it doesn’t get stuck to the sides of the blender (or at least not as bad!)
stead of maple syrup, you could also use honey. Alternatively to make this recipe sugar-free, simply omit the maple syrup altogether.
Anti-UV Tent
Reima
Clothing
Reima
1 pc swimsuits
Make this recipe higher protein: Add one scoop of protein powder or collagen powder to increase the amount of protein in this smoothie. Nutritional information Carbohydrates: 69.4 g Protein: 13.6 g Fat: 24.3 g Fiber: 11.3 g Show me your feel-good food! If you try my recipe, feel free to post a picture of the dish to Instagram and tag me at @foodsnfeels n
EXCITING NEWS
Gift Certificates available
Book Online Today 11-5110 5th Ave, Whitehorse, YT • 867-668-6522
w h i t e h o r s e m a s s a g e t h e r a p y. c o m
Bears are now out.
Sun-Proof Hats
ThinkSport
Matter Company
Kids Sunscreen Substance Sun Care, Baby
667-2229 • Mon-Fri 10am-6pm, Sat 10am-5pm
HORWOODS MALL
duenorthmaternityandbaby.com
LOOKING FOR A WAY TO GET AHEAD?
Grab it here! Call our sales team at 867 667 2910 ext 2 or email sales@whatsupyukon.com
Brain Zink, RMT and energy worker Elizabeth Gorman of Starlight Energy have joined the clinic.
Reima
Babymoov
Make this recipe peanut free: Swap out the peanut butter with sunflower seed butter (to make it nut-free) or use any other type of nut butter.
Safe, Smart & Effective Health Care
Be ready for sun, rocky Yukon lakeshores and enjoy your Summer while protecting little ones.
Water shoes
Make this recipe sugar-free: Omit the maple syrup.
Whitehorse Massage Therapy Clinic
FUN IN THE SUN
Reima
Make this recipe lower calorie/fat: Reduce the amount of peanut butter to 1 tbsp instead of 2 and omit the maple syrup.
For your safety and the safety of wildlife, don’t feed bears or attract them to your campsite. Common camping attractants include: • Food & beverages • Coolers • Garbage • Compost • Pet food • Recyclables • Toiletries • Petroleum products
Secure any potential attractants in vehicles, hard-sided trailers or bear proof-canisters. If you see situations where wildlife or people could be at risk, report it to the TIPP at 1-800-661-0525. For more information to avoid negative bear encounters visit Yukon.ca/bears
