Blueberry Banana Protein Smoothie

Howdy Partners. And Happy Martin Luther King Jr. Day.

(And happy Blueberry Banana Protein Smoothie Day!)

Blueberry Banana Protein Smoothie I

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” – MLK Jr.

I love that quote. I have even shared it with my yoga classes. It’s a good reminder for what I’m about to touch on.

Last Friday, my dad’s battle with liver cancer finally came to an end. He was 58. This month four years ago, doctors gave him 6-8 months to live. He didn’t want treatment (as he knew it was terminal), he just wanted to continue living his life to the fullest. And fullest he did. He moved to Europe, living primarily in Ireland, and spending the winters in Lanzorate. He also visited England several times to see family. I had the opportunity to visit him while he lived abroad, first in Ireland, then in Lanzorate, and then again this past November with the fiancé. It was a once-in-a-lifetime trip, especially since that’s where we got engaged. :)

Looking back, there are lots of sweet sweet memories. Growing up on the St. Croix river, cruising along in the old wood boat, camping for up to two weeks at a time. Spending time with him up at our cabin on Big Marine. Having my dad as my soccer coach from 2nd to 12th grade (for better or for worse!). All those chats to and from games and practices. The time he wouldn’t let me go the bathroom during a game (“If you pee your pants, it means you’re working hard!” Riiight.). Memories of long hours at the kitchen table, sitting with my childhood friend, my dad tutoring us in history (still not my strongest subject – just ask the fiancé!). And the times when he re-explained a math concept for the bazzilionth time, because again, I just didn’t quite understand.

Then after college I took a job at Wells Fargo downtown Minneapolis, and we would ride into work together. Complaining about the corporate world. Talking about life.

And finally, there were the many many travels. The times we went to Mexico and Dominican Republic with our family and friends. The trips to San Diego while he was there on business. And the last few years, when I got to visit him abroad. Especially the trip to Lanzorate, where it was so breathtakingly beautiful.

My dad, like everyone, had his fair share of demons. There were dark times mixed in between those sweet memories, especially in the later years of his life.

But as Mr. MLK would say:

“Forgiveness is not an occasional act. It is a permanent attitude.”.


“I have decided to stick with love. Hate is too great a burden to bear.”

I always loved my dad. Always wanted to see him and spend time with him when he was home. Missed him when I hadn’t talked to or seen him in awhile.

I think what Martin Luther King Jr. was trying to say is that, now matter what, love wins. Love will always win. And I choose to remember those memories of my dad that were filled with love.


Sharing our love for soccer.

Thank you for letting me (and listening to me!) write about my dad. Writing always brings me peace.

What else brings me peace? Cooking. 

So with that, today I’ve got for you a Blueberry Banana Protein Smoothie. After a weekend filled with good friends and not-so-healthy food (cheese curds, fries, wings, mini meatballs, beer – I wasn’t kidding!), it is nice to be home cooking again. 

Well I guess making smoothies isn’t technically “cooking”. But still. It’s good, and good for you. And that counts for something. Right? :)

Blueberry Banana Protein Smoothie


3/4 cup yogurt (I used Nancy’s Plain Organic Yogurt – regular works better than Greek for this recipe)

1 cup fresh blueberries

1 frozen banana

1 TBSP chia seeds

2 TBSP peanut butter


1) Let banana thaw until peel is easily removed.

2) Add all ingredients into blender (or a Magic Bullet – my fave!).

3) Blend until smooth.

4) Enjoy!


Until next time, keep on keeping on. And eating clean of course :)

Blueberry Banana Protein Smoothie
Prep time: 
Total time: 
Serves: 1-2
A delicious Blueberry Banana Protein Smoothie. Thick and creamy!
  • ¾ cup yogurt (I used Nancy's Plain Organic Yogurt - regular works better than Greek for this recipe)
  • 1 cup fresh blueberries
  • 1 frozen banana
  • 1 TBSP chia seeds
  • 2 TBSP peanut butter
  1. Let banana thaw until peel is easily removed.
  2. Add all ingredients into blender (or a Magic Bullet!).
  3. Blend until smooth.
  4. Enjoy!


  1. Really inspiring Kate. Thanks so much for sharing. Love you xxoo

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