Best Crew in NYC

Juliana’s Favorite Post-Workout Meal

Many people inquire as to what they should eat after a Brooklyn Crew class. When I get home I want something that is easy to digest and quickly delivers plenty of much-needed protein and vitamins, so I make a smoothie for myself after every Brooklyn Crew class that I teach!


One of the things that I really like about making smoothies is that I can use many different food items that I have around the house. I can choose from whichever leafy green vegetable I have around, like kale, romaine or spinach. I can use any type of fruit, like mango and kiwi, or herb, like fresh mint for extra refreshing flavor during the summer. I can even add some peanut butter when I want to treat myself to a little something extra! Some days I feel like a little extra vegetable, and some days I feel like a little extra fruit. Sometimes I add more milk, and sometimes I add more yogurt. Every time I end up with a delicious smoothie that rehydrates and revitalizes me.

         Here is an example of a foolproof smoothie recipe, but remember that you can get as creative as you want with yours.

         Strawberry Banana Peach Smoothie

½ frozen banana (I buy bananas in bulk and leave them in my freezer)

½ cup frozen strawberries

½ cup frozen peach slices

1 cup of non-fat, plain, Greek yogurt (I use the Kirkland brand from Costco because it has 23, yes 23, grams of protein per cup!)

½  cup of skim or low-fat milk (You can replace this with almond or coconut milk if you prefer.)

½ cucumber, sliced into chunks

1 cup of spinach (or romaine or any other leafy green veggie!)

Directions: Blend together the milk, yogurt, and veggies. Then, add the frozen fruit and blend at high speed until you reach desired consistency.

Feel free to add additional ingredients or adjust the amounts of the ingredients based on your preference. Have fun! Be creative! And please share your recipes and favorite smoothie ingredients with me at your next Brooklyn Crew class!