Blueberry Protein Weight Loss Breakfast Smoothie

As registered dietitians and personal trainers we feel lucky to work with so many awesome clients.  Most want to have some fun and enjoy indulging but also know when it’s time to get back on track and tighten the reigns– and trust us, these twin sisters get it!  Yes, it’s not just our clients who at times feel like they need to undo the damage from too much–we, too have times when we just want to undo the damage that we did over the last couple of days from eating too much, drinking too much or just falling off the healthy track…and we’ve got just the morning dazzler to get your mind and body back on the fast track to slim–while losing the bloat and feeling satisfied!

Often we try to get right back on track with our Kale Recharge and Detox Smoothie or our Detoxifying Green Tea Smoothie which both work magic. We also sip our Raspberry Ginger Detox during the day. Or we go for this awesome Blueberry Protein Weight Loss Breakfast Smoothie! Aside from it being the perfect way to reboot the body (see below), this smoothie tastes yummy, so it’s ideal when your mind and taste buds aren’t feeling like they’re ready to dive in to very bland foods that many people believe are the only foods allowed when they’re trying to cleanse the body from the damage of overindulgence.  Admittedly, especially when we just get back from a vacay, our minds are still a little in la-la land 😉 and our taste buds want to be tantalized (this healthy, cleansing number does the trick!).

Although your body is equipped to detox and cleanse itself on its own, naturally, certain health-promoting foods and drinks, assist it in its process.  And this drink does just that! 

 

This smoothie is a superstar when it comes to weight loss and flushing bloat and toxins from the body!  Here’s how it works:

For weight loss:

It’s super-satisfying– with just 224 calories, it will keep you satiated with it’s 20 grams of protein.  It will power you through your morning keeping your energy levels stable so you don’t experience an energy crash that would have you craving a quick sugar pick-me-up (this means you won’t find yourself diving into the vending machine mid-morning in search of an energy boost).

More reasons to sip this blue smoothie to assist in weight loss? 😉

The blueberries! Research suggests they actually may assist in weight loss (yippee!) since they contain the phytochemical C3G that may increase production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite). Oh yeah!

 

For flushing bloat:

Starting the day with this nutrient and water-filled smoothie helps to flush out excess salt and the bloated and puffy feeling that comes with it. The high water in combination with the potassium from the blueberry and lemon flushes bloat by restoring normal fluid balance so you can kiss puffiness goodbye.

The blueberries are loaded with fiber, which helps to flush waste out your colon (goodbye constipation and unsightly gut bulges from it–hello flatter belly. Oh Yeah!)

 

For mopping up free radicals and toxins that age and damage your body.  Here’s why we like to drink this smoothie in the morning:

There’s no better time to flood your body with nutrients that help to rejuvenate your cells and that help your liver to do its’ job of detoxifying invaders (chemicals, smog, toxins, alcohol, etc.) that could harm the body. However, you can drink this babe any time of day and it will still work is magic.

The blueberries flood your body with anti-aging and disease-fighting phytonutrients and anti-inflammatory compounds as well as bloat-fighting potassium and water!

Lemon helps to promote the activity of a liver enzyme that converts harmful, toxic substances to less harsh chemicals (via the liver through a compound called d-limonene.). Lemon, is packed with vitamin C, which is a potent antioxidant which mops up free radicals from environmental toxins, stress, alcohol, fatty foods and other toxins and helps to prevent them from damaging your body. 

 

Blueberry Protein Weight Loss Breakfast Smoothie

Enjoy this sipster for breakfast to take the edge off hunger, prevent overeating, flush bloat and help set your mind & body on the healthy track.

Serves 1

Ingredients:

1/2 cup frozen blueberries

1/2 tbsp almond butter

1/2 cup unsweetend vanilla almond milk

1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*

1/2 teaspoon fresh lemon juice (ok, if not fresh)

water to blend

 

Directions: Blend this all together and drink! Enjoy!

Nutrition Facts: 224 Calories, 4 g fat, 19 g carbs, 4 g fiber, 10 g sugar, 20 g protein

*Note: if you don’t have protein powder, substitute with 6 ounces nonfat Greek yogurt.

Pictured below with 1 teaspoon organic coconut flakes.

Blueberry Protein Weight loss Breakfast Smoothie
 
Author:
Serves: 1
Ingredients
  • Ingredients:
  • ½ cup frozen blueberries
  • ½ tbsp almond butter
  • ½ cup unsweetend vanilla almond milk
  • 1 scoop vanilla plant-based protein powder (we use Vega One Plant Power or Amazing Grass)*
  • ½ teaspoon fresh lemon juice (ok, if not fresh)
  • water to blend
Instructions
  1. Blend this all together and enjoy!
Nutrition Information
Serving size: 1 Calories: 224 Fat: 4 g Carbohydrates: 19 g Fiber: 4 g Protein: 20 g

Pomegranate Green Goddess Smoothie

What’s the number one question you’ve been asking us about smoothies?

You wanna know how to seamlessly get veggies into smoothies when you’ve been dabbling with fruits, seeds, almond milk, etc.

As registered dietitians, and authors of our most recent book, The Nutrition Twins Veggie Cure, you can imagine how excited we are that you’re ready to dive in to the good stuff! Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health. And we’ve got some easy breakfast-friendly ways to help you to start your day off right–on the green foot! 😉

 

Pomegranate Green Goddess Smoothie

pomegranate_green_goddess_smoothie_crop_small

We’ve got some great news if you’re a bit fearful that your greens will overpower your smoothie… many greens become undetectable (like a chameleon!) when combined in a smoothie and they take just seconds to transform. Here are some tips for making the most of your smoothies and easy at-home ways to get your nutrients.
Create your green smoothie by following these green smoothie basics and then blend! 🙂 (If you simply want to try a green smoothie recipe that’s tried, true and delicious, try this Pomegranate Green Goddess Smoothie (recipe and how it does your-body-good below)!  You’ll also find many on our site, just search smoothie, or green drink, etc.  And we suggest some at the bottom of this blog!

 

Here’s the formula for making a delicious, green smoothie and how we created this Pomegranate Green Goddess Smoothie:

 

1.  Begin with your greens: In general, a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest of the greens and is barely detectable, but all greens from kale, to romaine, and even parsley and mint are fabulous additions. Experiment and see what you like best. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

 

*** If you’re worried about your greens spoiling, check out our awesome solution for your busy mornings.

 

Kale_spinach_smoothie_cubes_stacked_smLOGO

 

Kale_spinach_smoothie_cubes_sm_logo

 

2. Toss in some fruit: Hello natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. (We often go for frozen fruits because they make the smoothie more refreshing and “dessert-like”.  Plus, they don’t spoil!)

  • In this recipe we use POM 100% Pomegranate Juice which adds a polyphenol and potassium punch with no added sugars, no artificial colors or flavors and no cheap filler juices. There’s the juice of 4 whole-pressed pomegranates in 16 ounces and its flavor is a little sweet and a little tart, which makes this smoothie so insanely delicious!
  • We also added frozen pineapple chunks (not frozen is fine) –you get a lot of sweetness with just a few pieces and we added some green grapes.  Note:  If you’re watching your calorie intake, the key is to keep the fruit portions in check (about half the portion or less, compared to the green).

 

darlingdownsouth13. Add your protein/ “satiety factor” (If you skip this, you’ll need to eat a source of protein with your smoothie to keep you powered, satiated and to provide for longer lasting energy). This Pomegranate Green Goodness Smoothie is so good as is, simply have some scrambled eggs with veggies or a nonfat Greek yogurt on the side. Other great protein options? Nuts or nut butters, hemp seeds or a scoop of protein powder. One to two tablespoons of a nut or seed add nutrients and healthy fat—but stick to just that portion (about 6-8 nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for.

 

4. Pour in liquid: Add ½ to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor perk. (In this smoothie we need less water and simply add some ice cubes as we get fluid from the delicious POM 100% Pomegranate Juice.)

 

5. Ready to get fancy? The sky is the limit! Try adding grated ginger (a personal favorite of ours!) or spices like cinnamon and turmeric (this one has quite a bitter kick that will give you a real charge to start your day!) We couldn’t resist the ginger in this recipe!

Ginger_1teaspoon_ginger_lemon-detox

 

Pomegranate Green Goodness Smoothie

This delicious recipe contains nothing but fruits and veggies. POM 100% Pomegranate Juice, spinach, pineapple, and green grapes are blended with fresh ginger to make a zesty morning smoothie that fills you up. Pair this delicious day starter with scrambled eggs with veggies or with a nonfat Greek yogurt for protein.

 

Makes 1 serving

Work time: 5 min

Total time: 5 min

Ingredients:

½ cup POM 100% Pomegranate Juice

½ cup green grapes

½ cup pineapple pieces

1 cup packed spinach

1 inch fresh ginger, peeled

4 ice cubes

 

Directions:

In a blender, combine all the ingredients. Blend until smooth.

Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium

Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

pom_green_goddess_smoothie_bottleThe Nutrition Twins work with POM Wonderful 100% Pomegranate juice to help people to enjoy it’s delicious flavor, get more nutrients in their day without any added sugar or artificial flavors. 

 

And here are a few more smoothies to try:

 

 

Pomegranate Green Goddess Smoothie
 
Author:
Serves: 1
Ingredients
  • ½ cup POM 100% Pomegranate Juice
  • ½ cup green grapes
  • ½ cup pineapple pieces
  • 1 cup packed spinach
  • 1 inch fresh ginger, peeled
  • 4 ice cubes
Instructions
  1. In a blender, combine all the ingredients. Blend until smooth.
  2. Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium
  3. Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

 

Smoothie Photo and Recipe credit: POM Wonderful.

Eat More to Weigh Less, Really!

If you’re like most of our clients, you’re looking for something you can eat when you’re hungry that won’t cause you to gain weight.  It’s true, there’s actually something that if you eat more of it, it can assist your weight loss efforts!

Veggies! You may realize that you need more veggies but tend to leave them out of your meals; you’re not alone!  This is one of the most common struggles of health-minded people!  You simply need a little help or encouragement to actually get them!  Once people see how easily vegetables can be deliciously incorporated into their lives, they start to bump up their intake!

The veggie bonus:

Veggie Bonus #1: Fill up on veggies and you’ll have less room in your stomach for the heavy stuff and you’ll lose weight!

Veggie Bonus #2: The high water and fiber content of the veggies flushes bloat and waste and brings on a flat belly—oh yeah!

Veggie Bonus #3: The high water and potassium combination in veggies helps to flush out salt and the extra water and bloat that it holds with it for a flatter belly!

The key is to keep the non-starchy veggies (nearly all veggies with the exception of peas, potatoes and corn) low in calories (avoid adding sauces or oil) and then you can simply mix steamed veggies into your meal and eat less of the waist-puffing stuff!  This means your plate will be just as full, but there will be less room for the higher-calorie fare and you’ll fill up on lower calorie, veggies! And when you’re hungry, fill up on veggies.  You’ll get more nutrients that keep you healthy and prevent disease and constipation while helping you to eat less of the heavy stuff and lose weight!

Easy Peasy Brussel Sprouts

seasoned brussels sprouts with logo

  • Before any meal or cocktail party, have a Veggie Pre-Meal™ with a cup of tea. The Veggie Pre-Meal™ is one-and-a-half to two cups of steamed veggies. (See below for ideas and keep foods such as these Easy Peasy Brussel Sprouts on hand). You’ll be in better control around high calorie foods and won’t be overly hungry. It will be easier to resist eating too many of the foods that pack on the pounds because you’ll already be satisfied.
  • At lunch and dinner order (or microwave from frozen at home, if short on time) a side of steamed veggies without added butter or oil. Simply mix them right into whatever dish you’re eating and you’ll add great texture, flavor and color to your meal and the veggies will pick up the flavor from the sauce in the meal.
  • Use our Red, Green and Orange rule to include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you won’t forget. Vegetables are an excellent source of disease-fighting nutrients and are high in fiber and low in calories, and great for helping maintain a healthy weight and fighting aging.

 

Colorful_detox_saladColorful Veggie Detox Salad

  • Make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies added
  • Chinese chicken and rice? Pasta and chicken? Mac ‘n cheese? You end up eating less of the heavy stuff and fill your stomach with the lower calorie, fiber-and nutrient packed veggies. Added bonus: If you’re a fan of large helpings you can bag a third of the meal for later and mix the veggies right in the portion you have; you’ll fill your stomach with nutrients and fiber but with fewer calories. This way you won’t feel cheated or deprived because your meal won’t appear smaller, only your waistline will!
  • Use nori or lettuce for traditional sandwiches or wraps rather than carb-rich bread.
  • Eat your rice and other grain-based meals/ snacks by putting them in cups made with veggies-like scooped out tomatoes and bell peppers, zucchini and cucumber boats—these are delicious shells for the dish and help to keep the carb portion in check.
  • Make dips, spreads and salsas with veggies—veggie based dips like these below can double as sauces for grains and meats and are perfect for dipping veggies in.

 

  • If you still feel hungry after eating –or like munching–eat non-starchy vegetables (all vegetables with the exception of peas, potatoes and corn).
    • Go for them raw or steamed with spices, lemon, or flavored vinegars. You can even try our ultra low-calorie recipes like our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil & Lemon Juice, Spicy “Fried” Broccoli, and more! As an alternative, try the Kale Recharge Smoothie.
    • Be sure to avoid options that are cooked in butter or any other calorie-loaded item (like many sauces are)—and even in oil (100 calories per little tablespoon!), as they may thwart your weight-loss efforts and defeat the purpose of low-calorie veggies.
    • For dressing options, consider trying this Raspberry Vinaigrette or this Creamy Avocado Yogurt Dressing (stick to the suggested serving sizes) or consider putting your salad dressing in a spray bottle to spritz your dressing on your veggies and disperse the flavor with minimal calories.
    • Try to eat some raw veggies, as current research has shown that a special protein, glutathione, is found in raw veggies and clings to toxins, helping drag them out of the body. For example, enjoy some fresh carrots and sliced bell pepper with hummus!
    • Try these Roasted Detoxifying Veggies!
    • Defrost frozen veggies in the fridge during the day. When you get home, make a quick cold salad by mixing the veggies with one of the dressing options mentioned above or toss them right into a hot meal, as they’ll already be “cooked” and you’ll simply warm them up!

Spicy_fried_broccoli_logo

Spicy “Fried” Broccoli

Healthy Back to School Bites with Cranberries

If you’ve read our other blogs, by now you know it’s no secret that although we’re veggie-loving twin sisters, registered dietitians and personal trainers who are lucky to like a lot of healthy foods, we both also have a wicked sweet tooth that we work hard to keep in check.  Fortunately, we’ve got many strategies as wells as delicious, waistline friendly ways to satisfy our sweet canines that work for our clients, too!

One of our favorite, satisfying, healthy and most effective ways to squash a sweet craving is with treats made from fruit.  This actually is something we learned from our wholesome, plant-based, cook-everything-from-scratch mom, as she often served us desserts made from fruit and it worked like magic to quell our sweet cravings!  Apparently the apple doesn’t fall far from the tree as we do the same thing for Tammy’s daughters.  We find this technique to be especially helpful when the kids go back to school, as they always seem to come home from school and want a sweet treat for a snack.  One of our most requested after-school snacks is a Cranberry Smoothie which is a cool, delicious and healthy guilt-free snack that feels like a super indulgent treat.

And our clients who serve this to their kids feel good knowing that this nutritious, sweet-tooth satisfying snack fits perfectly with the 2015-2020 Dietary Guidelines for Americans, which recommend choosing nutrient dense foods packed with vitamins, minerals, fiber and other naturally occurring compounds that may improve health.  Cranberries, like in this Cranberry Smoothie, are the perfect example of a nutrient dense food, as they’re packed with naturally occurring unique health-promoting flavonoids called PACs.  Because of these nutrient superstars, the Dietary Guidelines for Americans have made an exception for naturally tart, low-sugar foods, like cranberries, that may be sweetened to improve taste.  They explain that there is room in a healthy eating pattern for nutrient dense foods with added sugars, such as cranberries and rhubarb, as long as calories from added sugar are less than 10% per day.  In this smoothie, just a teaspoon of honey is added to each serving and it packs in the nutrients in just 150 calories—woot, woot!

 

 

 

 

CranberriesGraphic-JPEG_small

 

Cranberry Smoothie            

Serve this healthy, sugar-tooth satisfying alternative to sweets for an after school snack.  Or simply sip a serving of this for a healthy dessert.

Yield: 6 servings

 

Ingredients

2 cups frozen cranberries

2 cups nonfat vanilla yogurt (try different yogurts, such as Greek yogurt)

2 cups 1% milk or almond milk

2 Tbsp. honey

2 tsp. vanilla

 

Directions

Mix in blender until smooth.

Nutrition Information Per Serving*: Calories 150, Calories From Fat 10, Saturated Fat 0.5g, Trans Fat 0g, Total Fat 1g, Cholesterol 5mg, Sodium 105mg, Total Carbohydrate 28g, Sugars 24g, Dietary Fiber 1g, Protein 7g, Vitamin A 10%, Vitamin C 10%, Calcium 25%, Iron 0%

*With 1% Milk

Hungry for Cranberries at lunch? Your kids will gobble up this unique, sweet and savory sandwich!

Recipe courtesy of the Cranberry Marketing Committee

Cran_Chic_SalFlatB.006 - Cropped

 

Cranberries can be a great fit as part of a healthy lunch – like in this tangy chicken salad!

Cranberry Chicken Salad on Flatbread

Makes 8 servings

Portion: ½ cup chicken salad on 1 flatbread roll

Prep Time: 15 minutes

Cook Time: 5 minutes

 

Ingredients

1 cup dried cranberries

⅓ cup 100% cranberry juice

½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)

⅓ cup fat-free poppy seed dressing

8 oz. grilled white chicken meat, diced

1 cup sliced celery

¾ cup thinly sliced scallions

2 cups shredded fresh spinach

8 flatbread rolls, split

 

Directions

  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.

Variations: Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Nutrition Information Per Serving: Calories 390, Calories from Fat 100, Saturated Fat 2g, Trans Fat 0g, Total Fat 12g, Cholesterol 20mg, Sodium 800mg, Total Carbohydrate 57g, Sugars 17g, Dietary Fiber 3g, Protein 13g, Vitamin A 20%, Vitamin C 15%, Calcium 10%, Iron 20%

Hungry for more recipes? uscranberries.com

The Nutrition Twins work with US Cranberries to help teach people how they can get more beneficial PACs in their diet.

 

Cranberry Chicken Salad on Flatbread
 
Author:
Ingredients
  • 1 cup dried cranberries
  • ⅓ cup 100% cranberry juice
  • ½ cup reduced-fat mayonnaise (we suggest using nonfat Greek yogurt to keep the creaminess and up the nutrients and lower the fat)
  • ⅓ cup fat-free poppy seed dressing
  • 8 oz. grilled white chicken meat, diced
  • 1 cup sliced celery
  • ¾ cup thinly sliced scallions
  • 2 cups shredded fresh spinach
  • 8 flatbread rolls, split
Instructions
  1. Place cranberries and cranberry juice in a saucepan and heat slightly. Remove from heat, cool to room temperature. Cranberries will absorb all liquid. Hold.
  2. In a bowl, whisk together mayonnaise and dressing.
  3. Stir in diced chicken, celery and scallions. Toss well to coat. Stir in reserved cranberries and mix well. Cover and refrigerate at least 4 hours before serving.
  4. To Serve: For each serving, place ¼ cup spinach onto a split flatbread roll and portion ½ cup salad on top of spinach. Replace top and serve.
  5. Variations
  6. : Use additional fruits, including fresh mango, pineapple, melon, blueberries, peaches, pears, etc. in salad.

Easy Peanut Butter & Chocolate Berry Protein Shake

This smoothie is the perfect way to start a hectic morning—and squash a sugar craving! It’s delicious, refreshing and provides the perfect burst of energy before a workout.

As you can imagine, as registered dietitians, we have many tricks up our sleeves to tame our sweet tooth– and our clients’– and yours, too! One of the best secrets? By including natural sugars like those in fruits (that also come with fiber and health-promoting nutrients) you can really prevent your sweet tooth from getting the best of you. It really helps to fight cravings! We find that many of our clients tame their sweet tooth if they give it a little healthy love at breakfast. That’s why we’ve created these smoothies:

55329552 - vegan healthy dark chocolate avocado smoothie served with raspberries.A word about Protein Powder: Generally speaking, we stick to real, whole food. However, over the years, various protein powder manufacturers have sent us their protein powders to sample– and with our hectic lifestyles, at times we’ve found we really appreciate the convenience and portability of a protein source that won’t spoil easily. And we’ve been grateful to have the powders to quickly toss in our homemade shakes and some other recipes.

Our favorites have contained just a source of protein (typically from whey, pea, hemp, brown rice, artichoke or cranberry) or along with protein, just some greens (dehydrated vegetable or other plant products)—but not the ones with additional fats, grains, or thickeners. Since protein powders all differ in their nutritional content, try to find one that has little to no sugar and is low in carbs and fat. A protein powder can assist in body fat loss if you typically choose a carb-heavy breakfast and instead lighten it up by cutting back on some of the carbs and adding some protein to help you to stay full longer and stay on track. This will prevent overeating soon after breakfast—and the rest of the day.

Note: A word of caution: Watch out for protein powders with additives. To make it easier, try to choose protein powders with just a few ingredients so you don’t have to research all of the other ingredients that very likely could be sugars or sugar substitutes, herbs, etc. If you do find protein powders with many ingredients and you have time to research them (eeks, who has time!?), you can check it out here http://ods.od.nih.gov/. Also, beware if a protein powder brags on the label about creating weight loss —it likely could dehydrate you with a diuretic and cause a quick water loss which is regained just as quickly as it’s lost!

 

Easy Peanut Butter & Chocolate Berry Protein Shake

This smoothie is ideal if you have an on-the-go lifestyle. It can be hard to stay satiated all morning long, especially if you don’t have time to prepare the right breakfast. But this shake will do the trick! Packed with protein and absolutely irresistible, you will look forward to drinking this little number! With 28 grams of protein in the shake, you will feel full all morning long. We suggest having this with a piece of fruit on your way out the door for even extra staying power. Plus, the raspberries in this shake provide you with antioxidants to kick off your day the right way! With only 4 simple ingredients, this morning booster is an easy way to get your morning going!

 

Ingredients:

1 teaspoon almond butter

2 scoops (28 g) chocolate protein powder like Tera’s Whey

1/3 cup raspberries (frozen is fine)

¼ cup vanilla Greek yogurt

¼ cup water

½ cup ice

 

Makes 12 ounces

Serving Size: 1 shake

 

Instructions:

  1. Add all the ingredients to a blender.
  2. Blend until smooth. Enjoy!

 

Nutrition Information: 

Calories: 215

Carbohydrates: 16 grams

Fat: 6 grams

Protein: 28 grams

Cholesterol: 55 mg

Sodium: 111 mg

Sugars: 13 grams

Fiber: 5 grams

Easy Peanut Butter & Chocolate Berry Protein Shake
 
Prep time
Total time
 
Author:
Serves: 1
Ingredients
  • 1 teaspoon almond butter
  • 2 scoops (28 g) chocolate protein powder like Tera’s Whey
  • ⅓ cup raspberries (frozen is fine)
  • ¼ cup vanilla Greek yogurt
Instructions
  1. Add all the ingredients to a blender.
  2. Blend until smooth. Enjoy!
Nutrition Information
Serving size: 1 shake Calories: 215 Fat: 6 Carbohydrates: 16 Sugar: 13 Sodium: 111 Fiber: 5 Protein: 28 Cholesterol: 55

 

Creamy Banana Avocado Smoothie

Ah, avocados and bananas! If you only knew how many times these items came to my rescue…I truly have no idea what I’d do without these two saving graces. In fact, my boyfriend, Darren and I have a standing joke surrounding avos (that’s what we call our bestie) and bananas. Every time I make Darren a masterpiece (aka a meal 😉 ) and feel it turns out a bit subpar, I disappointedly give him a heads up that what he’s about to taste didn’t live up to my normal magic (Ha! If only, I definitely have plenty of flops between the magic! 😉 ). He says, don’t sweat it Lys, just throw an avo and a banana in there! And so I do, and…a delicious meal is served! There’s something about this combination that’s so sweet and super creamy that makes any meal insanely addictive. And simply adding them to anything turns a mundane meal into a winner!

 

Pssst… remember our Avocado and Olive Pasta it contains this magical combo and was born out a flop!

Avocado_smoothieOriginial1_crop

 

 

Now imagine adding these two meal fixer-uppers to a recipe that already tastes divine. And if you’re also looking for a creamy refreshing smoothie that’s filling, thanks to fiber and protein, then say hello to this sweet and Creamy Banana Avocado Smoothie! With only 187 waist-line friendly calories, it is still sure to fill you up thanks to its’ protein and fiber combo plus healthy fats from the avocado.

 

Pssst…you may also like our

Carob Peppermint Smoothie

Grapefruit “Detox” Smoothie

Apple, Flax, and Pomegranate “Detox” Smoothie

 

Avocado_smoothie_Original2_crop

 

Creamy Banana Avocado Smoothie:

This is truly a sweet and creamy green dream! 🙂 Have it for a snack on-the-go or a light breakfast or as a pre- or post- workout reward for your taste buds!

 

Makes: 4 smoothies, about 12 ounces each

 

Ingredients

3 frozen very ripe bananas (ideally, freeze them when have some brown spots on the skin)

1 avocado

1-1/2 cups nonfat vanilla Greek yogurt

1 tbsp chia seeds

1 tsp pure vanilla extract

lime juice, splash for flavor

1 cup green tea

¼ cup unsweetened almond milk

 

 

For Topping of each smoothie (optional)

– 1 tbsp of coconut shavings, unsweetened

– 1 tbsp of honey granola

Directions

  1. Add bananas, avocados, and yogurt into a blender and blend until all lumps are gone.
  2. Add the remaining ingredients including chia seeds, vanilla extract, green tea, almond milk, and lime juice and blend again until all of the ingredients are mixed evenly throughout.
  3. Top with granola and coconut shavings if desired and enjoy! 🙂

 

Nutrition Facts for 1 smoothie, without optional topping (12 fluid oz.)

Calories: 187, 29 g carbs; 6 g fat;0 g, saturated fat; 11g protein;6 g fiber; 41 mg sodium;

Creamy Banana Avocado Smoothie
 
Author:
Serves: 4, 12 ounces each
Ingredients
  • 3 frozen very ripe bananas (ideally, freeze them when have some brown spots on the skin)
  • 1 avocado
  • 1-1/2 cups nonfat vanilla Greek yogurt
  • 1 tbsp chia seeds
  • 1 tsp pure vanilla extract
  • lime juice, splash for flavor
  • 1 cup green tea
  • ¼ cup unsweetened almond milk
  • For Topping of each smoothie (optional)
  • - 1 tbsp of coconut shavings, unsweetened
  • - 1 tbsp of honey granola
Instructions
  1. Directions
  2. Add bananas, avocados, and yogurt into a blender and blend until all lumps are gone.
  3. Add the remaining ingredients including chia seeds, vanilla extract, green tea, almond milk, and lime juice and blend again until all of the ingredients are mixed evenly throughout.
  4. Top with granola and coconut shavings if desired and enjoy! 🙂
Nutrition Information
Serving size: 1 smoothie Calories: 187 Saturated fat: 0 g Carbohydrates: 29 g Sodium: 41 mg Fiber: 6 g Protein: 11 g

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