Banana Split Smoothie

This smoothie may not look like a Banana Split but it has most of what would go into it and what it does not have it makes up for in flavor!  After almost 3 years of living with MS, I had my first relapse this past weekend and needed foods which would cover the metallic taste left in my mouth from the steroid treatments.  I also needed foods high in certain vitamins and nutrients.  Not to mention that I needed plenty of  fluids and my daily amount of fiber.  This is what I came up with, I think you will see a smoothie that is loaded with flavor and packed with the nutrients and vitamins needed for a healthy liquid refreshing meal!!!



Servings: 1
Yield: 20 ounces

Notes: Serve in chilled glass, garnished with Nuts and Chocolate.  May add Equate Fiber Therapy if desired.

Categories: Smoothies, Vegan

Banana Split Smoothie


1 tablespoon 60% Cacao Bittersweet Chocolate, chopped
1/8 teaspoon of Cinnamon
1/2 Whole Banana, Frozen
1/8 cup Strawberries, frozen
1 tablespoon Cherries, frozen, unsweetened, heaping
1/8 cup Mango, chunked, frozen
1/8 cup Blueberries, frozen
1/8 cup Berries, frozen
1 tablespoon Pineapple chunks in juice
1 teaspoon Chai Seeds
1/8 teaspoon Tahini
1/2 teaspoon vanilla extract
4 ounces Cacao Cherry Juice, as needed, very cold
1 Ounce Mimic Cream
1 teaspoon Walnuts, Crushed

1.     Chop your Bittersweet Chocolate and reserve half for garnish, removing all to start

2. Add your frozen fruit, blending slightly with each addition. 

3. Add your Chocolate, chia seeds, tahini, and vanilla, using the Cacao Cherry Juice as needed to blend   

until smooth and creamy.

4.     Serve in a frosted glass and garnish with remaining chocolate and pecans.  Top with a cherry!

Enjoy!!!

Per Serving (excluding unknown items): 346 Calories; 12g Fat (29.3% calories from fat); 5g Protein; 61g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 12mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Fruit; 1/2 Fat.

Nutrition Warnings:

    60% Cacao Bittersweet Chocolate:  MasterCook uses fluid weight to scale this item. Nutritional calculation will be off to the degree that it differs in density from water. 

    Banana:  MasterCook assumes an average 'whole' size of this ingredient. 

    ChiaSeeds:  MasterCook uses fluid weight to scale this item. Nutritional calculation will be off to the degree that it differs in density from water. 

    Cacao Cherry Juice:  MasterCook uses fluid weight to scale this item. Nutritional calculation will be off to the degree that it differs in density from water. 

    Mimic Cream:  MasterCook uses fluid weight to scale this item. Nutritional calculation will be off to the degree that it differs in density from water. 

Pan Roasted Cherry Tomato Marinara

This is a recipe, that I conceptualized with my buddy Jim while hanging out one evening a couple of years ago or so and had originally posted on my first blog, Skip's Recipe Box. He made it the other evening for a date and both he and her were thoroughly impressed! He says, when he wrote down exactly what he did, to serve with favorite pasta and to invite Skip over for dinner to thank him... So if you try it and like it, just let me know. LOL!

Pan Roasted Cherry Tomato Marinara


2 pints of Cherry Tomatoes washed and drained.


Blanch and peel if a less rustic sauce is desired.


3 cloves Garlic, peeled, crushed and finely minced


2-3 medium shallots, finely minced


1 pinch Sea Salt (more if desired)


2 tbsp Rustic Tuscan Seasoning mix. (see recipe for Tuscan Seasoning Mix)


Large pinch of sugar.


Small tomato sauce (12 oz or less)


2c Semi sweet red wine. (I prefer Sangiovese or Chianti)


Red pepper flake to taste


1/2 tsp of fresh Black Pepper, coarse ground





Sweat the shallots with the sea salt in olive oil until clear and tender.

Add minced garlic and heat until fragrant.

Do not brown or burn or the garlic will be bitter.

Add tomatoes and gently heat until they burst.

Stir to break up the tomatoes.Add Tuscan Seasoning, pepper and sugar.

Add wine to De-glaze pan, let reduce by half.

Add Tomato Sauce and continue over medium heat about 20 minutes, reducing until thickened.

If to thick, thin with a little more wine.

This recipe is vegan as written, may add thinly sliced mushrooms if desired.



Serve over your favorite pasta and enjoy and garnish with a Fresh Basil and freshly shaved Parmesan Cheese. (optional or use a Vegan Alternative to Parmesan) 

May also add, Chicken, Shrimp, Bacon, or Italian Sausage for additional flavors. (this is for any meat eaters who read this)

I recently added this to my Master Cook program, here is the nutrition facts: (without meat)

Per Serving (excluding unknown items): 180 Calories; 5g Fat (34.3% calories from fat); 2g Protein; 19g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 2746mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Nutrition Warnings:

shallots: MasterCook assumes an average 'whole' size of this ingredient.
Tuscan seasoning mix: MasterCook uses fluid weight to scale this item. Nutritional calculation will be off to the degree that it differs in density from water.