Carrot cake smoothie (gluten + dairy free)

February 2, 2017
A Fit Mess

A simple and delicious smoothie that will make you think you’re having dessert. This carrot cake smoothie tastes just like my favorite sweet treat. It’s loaded with vitamin A, vitamins C, potassium, and fiber. Add some protein powder and toss in some walnuts and you have yourself a well-rounded meal. Perfect for breakfast or post workout. Pin this recipe for easy reference! It’s a keeper, my friends. 


A Fit Mess



  • 1 frozen banana, sliced
  • 1 cup of unsweetened almond milk
  • 1-2 medium carrots, peeled and chopped
  • 1/2 cup of cooked sweet potato (optional)
  • handful of chopped walnuts
  • 1/2 tsp of cinnamon
  • 1/2 tsp of vanilla
  • 1 large date, pit removed
  • 1 cup of ice
  • optional: add a scoop of vanilla protein powder (I love Sunwarrior)



  1. Toss everything in a blender and blend until smooth.
  2. Top with raisins, chopped nuts, nut butter, chia seeds, or coconut. Heck, toss ’em all on top!



>>>Want more delicious recipes?

Check out my recipe page!

For an easy tutorial on making smoothie freezer packs, check out my previous post.



Surprising benefits of vitamin C + a smoothie you’ll love

April 28, 2016

Vitamin C is an essential vitamin well known for its ability to boost your immune system during a cold. What many people don’t realize is that it’s actually a very powerful antioxidant and plays a major role in the growth and repair of tissue. It’s critical for healing wounds and restoring cartilage and bones after an injury or surgery.


From a fitness standpoint, vitamin C helps you quickly recover from intense training and aids in protein metabolism. Additionally it cuts down on inflammation and lowers cortisol levels in the body. This is especially key after a workout when your stress levels are elevated.


This is super interesting – there is also evidence which suggests that vitamin C may reduce exercise induced asthma in some people.


The FDA and National Institutes of Health recommends the following daily dosage for adults:

  • Men age 19 and older: 90 mg
  • Women age 19 and older: 75 mg


Primary sources of vitamin C include:

  • Red pepper (1/2 c, chopped) – 95 mg
  • Orange (1 medium) – 70 mg
  • Kiwi (1 medium) – 64 mg
  • Green pepper (1/2 c, chopped) – 60 mg
  • Broccoli (1/2 c, cooked) – 51 mg


Other great sources include: sweet potatoes, strawberries, kale, and grapefruit.


Supplementing with vitamin C is a great way to ensure you are getting adequate amounts in your diet. If you are active, you most likely need more than the suggested doses listed above. I will sometimes supplement with 500 mg a day following my workout (be careful not to take it on an empty stomach). If I have fruit after my workout then I usually have an orange or some other type of citrus. You should check with your doctor before beginning any supplementation and/or if you are unsure of your dose.


Moving on – I wanted to share this yummy smoothie recipe I made for the girls recently using sweet potato and banana. Holy moly! It’s delicious and so creamy. I baked too many sweet potatoes and wanted to use them up so I kind of threw it all together. It was magnificent! I think I may have to start drinking these post workout. I used almond milk, but it might be fun to try a variation with orange juice.

sweet potato pie smoothie

Sweet Potato Pie Smoothie



  • 1 large cooked sweet potato (skin removed)
  • 1 large frozen banana
  • 1 cup of almond milk (I used unsweetened)
  • 1 heaping tablespoon of almond butter!
  • 1 teaspoon of flax seed
  • generous dash of cinnamon



  1. Toss everything in blender and blend until smooth.
  2. Devour.


Have a wonderful Thursday!

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Mint green smoothie + 4 ways I consider myself lucky

March 15, 2016

Hello my friends!

Yes, I did it. I am actually writing a themed post. With Saint Patrick’s Day approaching I thought it would be fun to share one of my favorite green smoothie recipes. It’s loaded with nourishing ingredients and is so creamy and delicious you will think you are drinking a peppermint patty milkshake. This smoothie is good for you and may even help balance you out after all those green cocktails you will be enjoying Thursday.

Simple mint green smoothie


  • 1 large frozen banana
  • 1 cup almond milk (or milk of choice)
  • ½ avocado
  • small handful of fresh mint
  • 1-2 handfuls spinach
  • 1/8 tsp peppermint extract (optional)
  • 1 tablespoon of Enjoy life mini chocolate chips (or cocoa nibs)


  1. Place all the ingredients except the chocolate chips in your blender and blend till smooth. Toss the mini chips into the blender and then pulse for 10 seconds.
  2. If you want to make it even more chocolatey, add 1 tablespoon of cocoa powder to the smoothie before blending. I know!

I also thought I’d take a moment to share some of the ways I consider myself to be LUCKY these days. I invite you to add yours below!


My kids and my husband – I love our little family. Matt and I moved to NC without knowing more than one person. We each got jobs and eventually bought our first house. Since that time we’ve started a business, two beautiful girls were born, and we sold our house and bought another one. We have truly made a home for ourselves here. I am very grateful for the memories we’ve made and the many, many more to come.

My family and friends – Love brings my life into focus. I cherish my friends for the support, laughter, and kindness they show me. For their unconditional love. And my family is my rock. I don’t know where I’d be without them and I’m so lucky to have such strong connections to my father, brother, and sister.

Health – I am so thankful that I have a strong and capable body. I try to make healthy choices through diet and exercise because I want to be around for all of my girls’ life moments. And I am deeply grateful that my family is healthy, too.

Happiness – Yes, I feel lucky to be happy! I’ve struggled with acceptance and anxiety, but I am really fortunate to feel genuinely happy about my life and to feel excited about each day. We all have our ups and downs, but I try to keep a positive attitude about things and that helps steer me in the right direction.

Enjoy St. Patty’s Day, friends!  I hope you try the smoothie and have an awesome day.


DIY freezer smoothie packs

February 12, 2016

Life just got a lot simpler for me. I recently came across a DIY idea that has saved me quite a bit of time in the morning: smoothie packs. The girls have a green smoothie most mornings, but the preparation can sometimes be a pain, especially if we are in a hurry. I’ve started making smoothie packs in advance and it’s been a huge help!

A Fit Mess

I like to incorporate different fruit and veggie flavors in our drinks to keep things interesting, but I don’t enjoy the time it takes to gather ingredients or make multiple trips from the fridge to the freezer to the blender. Each smoothie pack is loaded with fruits and greens (spinach or kale) to make a delicious smoothie in no time. All you need are some sandwich bags and a marker to label the packs.


Here are few tips to help you get started:

  • If you are unsure of what to pack, try using the following recipe: 1 – 2 cups of fruit, 1 sliced banana, and 1 cup of greens (you can use fresh or frozen here).
  • Incorporate appealing combinations (banana-pineapple-apple, cherry-banana, etc.).
  • Add 1-2 cups of milk or water (more or less depending on desired thickness) to the blender when you are ready to make the smoothie (don’t freeze the liquid with the packs).
  • For added calcium, replace ½ cup of the liquid with full fat Greek yogurt.
  • To make your smoothie creamier, add half of a fresh avocado to the blender.
  • Get some extra fat by adding 1 tsp of flax seeds or chia seeds.
  • Label your packs with what’s inside (add a date if you don’t make smoothies too often…ours go quick!).
  • When you are ready to blend these up, you may need to break up the fruit and veggies a bit if they have frozen together in clumbs.

I use both fresh and frozen fruit in my packs. I especially love Trader Joe’s organic frozen fruit selection.


Have a great weekend!