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400 eats: Healthy recipes to try this year
protein shake

This article appears in the January issue of 400 Life.

Sometimes fitness can be overly complicated. 

With a myriad of different gyms to go to, workout philosophies to prescribe to, equipment to buy, diets to try and classes to attend, sometimes it just all seems like too much to handle, combined with all the other things that take up our daily lives. 

And in my very limited experience, more often than not, the simplest things sometimes work and feel the best; a brisk run in the park, the taste of a crisp apple, 30 minutes of time spent meditating - Sometimes basic fitness techniques just feel better. 

For this issue of 400 Eats, I tried to encapsulate the idea of simple healthy eating, with two delicious recipes to start your day. 

One, a different take on the usual morning protein shake, takes the flavors of apple, vanilla and cinnamon, and blasts them with good daily vitamins and minerals. The other, gives you an all in one, nutty, chocolaty meal or snack that is easy to make and easy to grab on the go. 

But what’s great about both of these recipes is that they can easily be changed, swapped and experimented with for dietary restrictions, taste or curiosity.    

‘Apple doesn’t fall far from the Shake’ Protein wakeup - photo by Bradley Wiseman
‘Apple doesn’t fall far from the Shake’ Protein wakeup


12 ounce Almond milk (it’s definitely OK to use regular milk or water if those are more your speed)

2 scoops vanilla flavored protein 

1 apple, sliced into wedges

1 cup of spinach

2 tbsp of almonds

1/4 cup of uncooked oats


Cinnamon to taste



1. Slice up your apple, you can take out the seeds and core depending on your preference, I don’t mind eating the entire apple so I chose to just roughly chop it up. 

2. Add your milk, protein powder, apple spinach, almonds, oats and a dash of cinnamon to the blender. Blend until the shake is fully mixed and evenly blended. 

3. Do a few taste tests to see if your shake needs more liquid or Cinnamon, and keep blending until there is no grittiness from the protein powder.

4. Pour over ice in a tall glass and enjoy. 

5. This recipe should easily make several servings and can be customized to fit any dietary restrictions easily. 

protein balls
Chocolate chip no-bake energy balls - photo by Bradley Wiseman
Chocolate chip no-bake energy balls


1 cup oatmeal 

1 cup peanut butter

1/2 cup sunflower seeds

1/2 cup chocolate chips

1/3 cup honey

1 tablespoon chia seeds

1 teaspoon vanilla extract


1. Combine oats, peanut butter, sunflower seeds, chocolate chips, honey, chia seeds, and vanilla extract together in a bowl. 

2. Mix thoroughly until a sticky “dough” forms. 

3. Cover the bowl and chill in the freezer for about 30 minutes, then roll the dough into balls about the size of a ping pong ball.

4. Roll each ball in chia seeds for added nutrients and less stickiness.

5. Make sure to store these balls in a cool place, preferably the refrigerator, to insure their structural integrity.