Ultimate Vegan Smoothie Bowl

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I’m not going to play humble here, I am the surpreme lord of the smoothie bowl, and in recent times, the main questions I get asked on all my social media are always regarding my recipes. Spefically, most of you want to know how I get the right texture.

For those of you who havn’t, you can watch my new smoothie bowl tutorial video here.

 

Ingredients:

  • 2 cups frozen fruit
  • 2 cups raw greens (spinach or kale)
  • 1 cup of unsweetend almond or cashew milk
  • 2 servings of protien powder
  • 2 bananas
  • 2 tbsp ground flax
  • 1 tsp cinnamon
  • 1 tsp ginger
  • 1 tsp turmeric
  • 1 cup of oats or organic granola
  • 28g of organic vegan trail mix or nuts/dried fruit blend
  • (Optional) 2tbsp natural peanut butter

 

Step 1: The Base

Every good smoothie bowl needs a solid foundation of frozen fruits and greens. My go to combination here is a mixed berry blend with spinach.

  • blend 2 cups of berries with two cups of greens and 1 cup of nut milk.

 

Step 2: Protein and Spices

Once you’ve blended the initial base, you’re going to add all the powders.

  • mix in 2 servings of protein with the cinnamon, ginger, turmeric, flax and another banana.

At this point you may need to add a little bit more liquid just to get the blender going again, and remember, you can always add more, but you can take any out.

The key to a good consistancy here is to make sure it’s not too runny.

 

Step 3: Build Your Bowl

Here’s where the fun begins. This is really your time to shine.

Once you’ve poured your smoothie into the bowl, its time to add some toppings.

My go to toppings are usually: oats, granola, dried fruit/nuts, peanut butter and banana.

 

Step 4: Don’t forget to take a photo

Perhaps the most important step in this whole process is making sure it looks aesthetically pleasing for a good instagram. Whats the point of going through all this effort if your friends aren’t questioning their own dietary habits.

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Enjoy!

Instagram: @mitchelluther

Just because you don’t eat animals doesn’t mean you can’t look like one.

“You are what you eat.”

False.

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A while ago, I was given the challenge of maintaining an athletic lifestyle while separating myself from animal products entirely. The common belief here being that you need meat, eggs, and dairy to build and sustain muscle mass.

Although there was a serious learning curve initially, I very quickly adapted to this new lifestyle, and have not only succeeded in proving all of them wrong, but accidentally found a far superior way of life. Is it hard? Not really. Is it harder than achieving the same thing on a regular diet? Absolutely not. And best of all, I found it’s actually cheaper than most regular diets and eating protocols I’ve been on.

Biggest lessons:

Be intentional about what you eat. Just because it’s vegan doesn’t mean it’s useful. I’ve said this before. There are plenty of things that are vegan that are also horrible for you.

This is something that is imperative to understand, even if you’re not a vegan. Fuel yourself for your performance. Avoid large amounts of chemicals and supplements as fuel, and instead, use whole nutritious foods to burn in the furnace. Believe me, your workouts will be twice as explosive, and your recovery will be incredible.

Avoid fat.

You all know by now that I have a serious problem with peanut butter moderation. The problem being that I don’t have any moderation. The end result of this being a diet absurdly high in carbs and fats, which in turn will be catastrophic on your waist line.

Stick to carbs, and by carbs I mean whole, slow digesting carbs from fruit, quinoa, lentils, beans and oats.

If you can limit yourself to strictly two table spoons of peanut butter or avocado a day, then do it.

You are how you workout, not what you eat.

Don’t just be intentional with what you eat, be intentional with how you train. You’re not like the other lifters in the gym, so don’t act like them. Train with athletic purpose. Shoot for three days a week of body weight gymnastic training (pull-ups, dips, push-ups, muscle ups, handstand push-ups.). These aren’t overly taxing on the central nervous system and therefore will allow for better recovery. Throw two days of high intensity cardio in there a week, and occasionally add some high intensity aerobic resistance workouts such as kettle bell swings. This is going to add an insane caloric burn to your weekly goals while also promoting lean muscle mass.

I like to add one maybe two heavy lifts a week for safe keeping. Usually focused on legs. Max out on squats, leg press and deadlifts or do a good old fashion bench sesh to keep things therapeutic.

For more on my lifestyle, head over to my YouTube channel here:

https://www.youtube.com/channel/UC3z8te-qkaJF_TxZm-3BnBg

Or follow me on Instagram: @mitchelluther

 

Fall/Autumn Fitness Staples

It’s about to be too cold for smoothies and salad. What are we supposed to do?

Being a vegan in summer is fun. You’re always eating wicked delicious smoothies and obnoxious salads. But it’s starting to get cold outside, and these smoothies are adding unnecessary layers to my wardrobe because I’m Australian and I’m freezing. 

Here’s all you need.

  • Oats
  • Bananas
  • Berries
  • Cashew milk
  • Protein powder
  • Peanut butter
  • Lentils
  • Rice
  • Beans
  • Veggies 
  • Sweet potatoes 
  • Quinoa 

For real, if that’s all you have in your pantry this winter, you’ll be just fine. 

My two favourite things right now are oatmeal and rice/bean concoctions.

Two meals to last you forever.

Throw half a cup of oats in the microwave with some water for 1 minute. Mix in a scoop of protein powder, 3 spoons of powdered peanut butter, some cashew milk and a banana or berries and you’ve got yourself one of the most delicious, clean, low fat, energy loaded meals for literally any time of the day. Go get it, and get it good.

Finally, get a big pot, throw rice, beans, quinoa, lentils, veggies, and whatever seasonings you want in there and simmer it for 45 mins. There are an endless amount of variations to this and it’s been absolutely crushing it for me lately. My energy is through the roof, my performance is incredible and most importantly it’s always delicious.

Sometimes I’ll just throw beans, quinoa and sweet potatoes in a bowl with hot sauce and let me tell you, that’s a fantastic way to recover from a workout.


It’s as easy as that guys. Eat delicious whole foods, train like you mean it, save money, Go crush it. 

Love ya.

Instagram: @mitchelluther 

Lentil Fried Pea Mash

It looks gross, it sounds gross but it’s not. Trust me, I’m a doctor. Okay I’m not a doctor, but I do love food more than anything. Even more than Star Wars. No, that’s a lie. 

Anywayyyyy. I made this last night. Once again, me just throwing stuff I like in a pot and cooking it. I posted a photo of it to my Instagram story and got a lot of  people asking how to make it so here it is.

Ingredients:

  • Cup of red lentils 
  • Cup of red quinoa 
  • Can of red kidney beans 
  • Can of green beans
  • Cup of fried peas 
  • Cup of brown rice
  • Bunch of spinach

Instructions: 

Honestly, I just threw all of this in a pot with enough water to fill it up and a bunch of seasoning salts and hot sauce. Simmered it for the time it took me to argue with my room mate about something completely irrelevant (which happened to be about 45 minutes) and there ya go.


It has a great texture, almost like mashed potatoes. Loaded with protein, fiber and good slow digesting carbohydrates. This makes about enough food to last me two days if I’m eating it every meal. You could definitely make it last longer with a smaller appetite.

And the best part is… It’s mega cheap. 

Make it your own. Throw some extra veggies or spicy beans in it, I don’t know. Stop conforming to rules and stuff. You’re a vegan, that’s supposed to be super punk rock these days or something. 

Instagram: mitchelluther