Super Berry Protein & Antioxidant Smoothie

The combination of the antioxidant-rich California prunes, strawberries and blackberries pack a fiber-punch while making this smoothie delightfully sweet and refreshing. The California prunes are a sweet, convenient way to include polyphenols, antioxidants in the diet that can help protect the body against heart, eye, memory, and immune system issues. Plus, research suggests eating 5-6 prunes a day may support healthy bones! The unexpected superstar weight loss ingredient is the protein-packed pea protein, as like all pulses, can aid in weight loss even when calories aren’t restricted; it was also found to be more effective than whey protein at fighting against hunger.

 

When you sip, you’ll reap rewards…

 

Here’s why pea protein rocks—and why it’s so great in your smoothie!  (Hint: It’s a pulse!)

It contains both fiber & protein: If you’ve spent any time on our blog, you know that the magical combination for weight loss is a meal that contains both protein and fiber, to keep you satisfied, your energy on an even keel and keep your blood sugar level stable.

o Power to Pulses! Not many foods contain both protein and fiber, and peas, like all pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas) contain this weight loss friendly combo!

Pssst….fun fact: In 2016 Pulses were named International Year of Pulses (IYP) by the United Nations.

• Research show that pulses (like pea protein), aid in weight loss even when calories aren’t restricted. Check out this 2016 study1, that found that it was just 3/4 cup of pulses per day that worked!

 

As you happily sip this Pea Protein Weight Loss smoothie, sip on this…

o A study published in Nutrition Journal found that pea protein was more effective at starving off hunger than whey protein; improved satiety can potentially lead to weight loss.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295702/
1 Kim SJ, de Souza RJ, Choo VL et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pubmed/27030531

 

California Prune Benefits (we use California prunes because they are super sweet and we grew up loving them. 🙂 )

If you’re allergic to dairy, lactose intolerant or avoid dairy, meet your bone-building bestie!

  • Research suggests that eating 5-6 prunes a day may help support healthy bones! So cool, we know!Why? Prunes have copper which aids in bone structure, boron and a handful of polyphenols that help with the regulation of bone building and bone breakdown. 1
    They’ve got Vitamin K which helps to improve calcium balance and promotes bone mineralization. A 40g serving (about 5 prunes) is an excellent source of Vitamin K, providing 30% of the Daily Value.

Research is continuing on the effect of California prunes on bone health and they’re finding good stuff, healthy people… more good news to come!

 

  • Hello Polyphenols! California prunes pack polyphenols in their purple bodies, which acts as antioxidants  to protect your body–keeping watch over your heart, eyes, memory and immune system.

 

Plus, let’s not forget our antioxidant- rich friends are great for a flat-belly!

Feeling a little heavy and constipated? Help relieve your tummy and flush out some of that waste and bloat!   A serving of prunes (4-5 prunes) has 3 grams of fiber and 100 calories–and seem to do wonders when you need a little tummy relief!

 

Super Berry Protein & Antioxidant Smoothie

Servings: 1 serving = 16 ounces

Ingredients:
• 1 cup unsweetened vanilla almond milk
• 1/2 frozen banana
• 1/3 cup frozen strawberries
• 1/4 cup frozen blackberries
• 2 California prunes (we use California prunes because they are super sweet and we grew up loving them)
• 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)

Directions:
1. Blend ingredients and enjoy!

Nutrition facts per 16 ounce smoothie:

256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber

Super Berry Protein & Antioxidant Smoothie
 
Nutrition facts per 16 ounce smoothie: 256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber
Author:
Serves: 1
Ingredients
  • • 1 cup unsweetened vanilla almond milk
  • • ½ frozen banana
  • • ⅓ cup frozen strawberries
  • • ¼ cup frozen blackberries
  • • 2 California prunes
  • • 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)
Instructions
  1. Blend ingredients and enjoy!

 

 

References:
1. Shahnazari M, et al. Dietary dried plum increases bone mass, suppresses proinflammatory cytokines and promotes attainment or peak bone mass in male mice: J Nutr Biochem. 2016;34:73-82.
Schreurs AS, et al. Dried plum diet protects form bone loss caused by ionizing radiation. Sci. Rep. 2016;6: 21343; doi: 10.1038/srep21343.

Hooshmand S, et al. The effect of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women: a randomized, controlled trial. Osteoporosis International. 2016;27(7): 2271-2279.

Arjmandi BH, et al. Dried plum consumption and bone mineral density retention in postmenopausal women: a follow-up study. The FASEB Journal. 2016;30:1, Supplement lb268.

Hooshmand S, et al. The effect of dried plum on serum levels of receptor activator of NF-kB ligand, osteoprotegerin and sclerostin in osteopenic postmenopausal women: a randomized controlled trial. British Journal of Nutrition. 2014;112:55-60.

Rendina E, et al. Dried plum’s unique capacity to reverse bone loss and alter bone metabolism in postmenopausal osteoporosis model. PLoS One. 2013;8(3):e60569.

Hooshmand S, et al. Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition. 2011;106(6);923-930.

Halloran BP, et al. Dietary dried plum increases bone mass in adult and aged male mice. Journal of Nutrition. 2010;140:1781-1787.

Hooshmand S, et al. Viewpoint: dried plum an emerging functional food that may effectively improve bone health. Ageing Research Reviews. 2009;8:122-7.

2. Seidel DV, et al. Dried plums modify fecal short chain fatty acid concentrations and gene expression in a rat model of colon carcinogenesis. The FASEB Journal. 2016;30(1Supplement):147.3.

Attaluri A, et al. Randomized clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology and Therapeutics. 2011;33:822-828.

Seidel D, et al. Dried plums modify colon microbiota composition and spatial distribution, and protect against chemically induced carcinogenesis. The FASEB Journal. 2015;29(1 Supplement):394.7.

photo courtesy of pulses.org

 

Metabolism Boosting Morning Green Smoothie

 

Early on in our career as dietitians, our first book, Fire Up Your Metabolism was published.  We felt compelled to write the book after realizing that so many people felt doomed by their genetics or that they couldn’t do anything to get their body to burn more calories.  We wanted to let people know that there is hope—and show them the truth–that you can do things to help your body to burn calories more efficiently and genetics don’t dictate your metabolic fate—and speeding up your metabolism actually really is something to feel optimistic about!

As identical twins, we were excited to test the science and show just how much control you could have over your metabolism (one of us was the guinea pig and one of us was the control for each of the 9 principles in our book.  We did coin tosses to see who would have to be the guinea pig [not following one of our steps for boosting metabolism]—and Tammy wasn’t thrilled to lose most of the coin tosses, especially considering her wedding was around the corner and losing a coin toss meant doing something not-so-great for your metabolism that would result in weight gain!)).

 

When it comes to metabolism, eating to keep your body in the best working order possible is ultimately what’s best for your metabolism to keep it running efficiently.

Psst….  here are a drinks with benefits to try:

Minty Lime Iced Green “Flat Belly” Tea

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox Drink

Mixed Citrus Ginger Flush

On top of that, there are certain foods and other lifestyle steps (we talk about these in our book) that can help.  And this smoothie contains some of those foods, plus the protein and fiber to get your body and metabolism going…

We <3 this smoothie because it makes a fabulous breakfast to start the day giving your metabolism a boost:

  • We made sure it’s got both protein (the metabolism-friendly nutrient that requires your body to burn the most calories digesting it) and fiber, and together they provide satisfaction and long-lasting energy and keep your body on even keel, preventing hunger and the overeating that comes with it as well as energy dips so that you can also move more and boost your metabolic rate.
  • We want you to feel light and energetic, and unlike breakfasts that make you sluggish, resulting in you being less active; burning fewer calories and negatively impacting your metabolism, this hottie keeps you feeling light
  • Sip this fluid-packed breakfast and it helps to prevent dehydration; every process in the body takes place in water if you are not properly hydrated, normal body processes, such as digestion and an efficient metabolism will suffer.

Each of the ingredients in this smoothie helps to keep the body in better working condition. This is especially important as we age to prevent damage to the body that prevents it from running efficiently. Check out how we hook you up! 😉

The GREEN Bonuses:

Avocado:

  • We always have a lifetime supply of these in our apartments 🙂 .  In addition to being packed with over 21 vitamins and minerals plus healthy fats and anti-inflammatory benefits, research suggest that the fiber, unsaturated fat content, and a blood-sugar-lowering sugar called D-mannoheptulose in avocados may offer another advantage in helping steady blood sugar levels and keeping appetite in check.
  • Packed with potassium to restore normal fluid balance and flush out the bloat.

Green Tea:

  • We like to sneak this into ice cubes and use it as a broth for cooking.  After all, it’s packed with phytonutrients and anti-inflammatories, tea helps to hydrate while flooding the body with health-promoting nutrients.  Research has shown that tea can do everything from helping to protect the heart against heart disease and cancer to possibly even revving metabolism.  Several studies, including one in the American Journal of Clinical Nutrition found that green tea has metabolism-boosting properties and fat-oxidizing properties that can help to promote weight loss and stave off weight gain. Sip tea throughout the day.  Research shows that if you can drink 4-6 tea cups a day (tea cups are smaller than regular cups, about 4 ounces a cup), you can boost your metabolism. This smoothie will help get you closer to your goal.
  • Tea also contains the amino acid theanine that brings on a mental alertness and calmness that helps you to make rational decisions, so you can turn down fatty, caloric foods that you’d normal eat due to stress.
  • Also, tea contains some caffeine so it often provides the little boost people look for in the morning.

 

Spinach or Kale:

  • We’re obsessed! 😉 Both play a part in the liver’s detoxification process—so if you overdid it on alcohol, or if you were in a polluted environment or have been exposed to second hand smoke, these will  help your body to detoxify the chemicals, keeping your body in better working order, making everything, including your metabolism, work more efficiently.

 

Pineapple:

We love that just a few frozen tidbits add so much sweetness and among other things, pineapple’s got  bromelain to help reduce severe inflammation,(the root of so much evil in the body), reduce sinus and congestion, and may help ease digestion and generally protects the body from damage, keeping it running efficiently, this includes a well-tuned metabolism. Oh yeah!

 

Greek Yogurt:

Dare you peek in our fridge?  There’s a reason we’re fully stocked with this. It’s packed with metabolism-friendly protein and the calcium in yogurt may help lower calcitrol in the body, which helps turn on fat burning and shut down fat storage.  And, the helpful probiotics in yogurt are good for your gut health.  Good gut health includes the good bacteria and gut microbes in those who are a healthy weight are different than in those who are obese.

Ginger:

As you know, Lyssie has a love affair with this powerful anti-inflammatory that keeps the body in better working order, an efficient system fuels a well-tuned metabolism.

 

Metabolism Boosting Morning Green Smoothie

Have this for a light breakfast or a satisfying snack!

Serves: 2

Ingredients

3 ice cubes

1 cup green tea

2, 5.5 ounce containers (11 ounce) nonfat Greek Yogurt

2 cups stemmed and chopped spinach (or kale)

1 medium Granny Smith apple—unpeeled, cored, and chopped

1/2 cup 100% juice, (like 100% pomegranate juice) OR ¾ cup frozen pineapple tidbits

1/4 avocado, chopped

1/4 cup frozen pineapple tidbits

1/2-inch fresh ginger, peeled (optional)

Directions

  1. Combine all ingredients in a blender and puree until smooth.

(Note fiber will be 1-2 grams higher when using pineapple tidbits vs. the juice)

Nutrition Facts: 207 calories, 4 g fat, 1 g saturated fat, 85 mg sodium, 30 g carbs, 6 g fiber, 18 g protein

Metabolism Boosting Morning Green Smoothie
 
Author:
Serves: 2
Ingredients
  • Ingredients
  • 3 ice cubes
  • 1 cup green tea
  • 2, 5.5 ounce containers (11 ounce) nonfat Greek Yogurt
  • 2 cups stemmed and chopped spinach (or kale)
  • 1 medium Granny Smith apple—unpeeled, cored, and chopped
  • ½ cup 100% juice, (like 100% pomegranate juice) OR ¾ cup frozen pineapple tidbits
  • ¼ avocado, chopped
  • ¼ cup frozen pineapple tidbits
  • ½-inch fresh ginger, peeled (optional)
Instructions
  1. Combine all ingredients in a blender and puree until smooth.
  2. (Note fiber will be 1-2 grams higher when using pineapple tidbits vs. the juice)
Nutrition Information
Serving size: 1 serving Calories: 207 Fat: 4 g Saturated fat: 1 g Carbohydrates: 30 g Sodium: 85 mg Fiber: 6 g Protein: 18 g

 

Green Warrior Weight Loss Smoothie

We made our first smoothie in junior high school.  We were with our best friend, making different food concoctions as we often did, and we ended up blending strawberries and milk together (there may have been some M&Ms in there too, but it would have been good without them too! 🙂 ) and loved the taste and knew that our concoction wouldn’t be the last.

Now, as registered dietitians, we make smoothies on the reg. Tammy makes them for her daughters for breakfasts nearly every day, Lyssie makes her boyfriend one nearly daily as well, and one of our clients’ most popular requests is for recipes for weight loss smoothies, so we’re always whipping up new smoothie recipes.

What’s our secret to creating a weight loss smoothie that actually helps to promote weight loss?

We make it super satisfying (so you’re not hungry soon after and so that there’s no need to troll the streets for the nearest vending machine ;)) while also not breaking the calorie bank. We also make sure that it provides long lasting energy so you brain isn’t craving a quick-pick-me-up that sends you on the hunt for sugar. And we add healthy ingredients that are beneficial for weight loss, so we always are creating new combinations that taste great. And of course, being nutritionists, we put a huge emphasis on packing in extra nutrients so you get more nutritionals bang for your bite (well, sip!), so we’re sure to pack in vitamins, minerals and extra antioxidants from fruits and veggies.

In this smoothie, we’ve got 3 special loves 😉 :

Pistachios:

They contain the trio of fiber, plant-protein and better-for-you unsaturated fats that can help keep you feeling fuller longer.  Pistachios are among the snack nuts highest in protein, but lowest in calories and fat.  We used the Wonderful No Shells Pistachios in this smoothie since they made it super easy to add!  Plus, the green and purple hues from pistachios signify that the pistachios are packed with antioxidants.

Ginger:

As you know, we’re ginger-obsessed, and Lyssie finds a way to work it into most of her meals. 😉 It adds a zesty kick to keep your taste buds satisfied so that they’re not craving more excitement. Ginger soothes the stomach and intestinal tract and has powerful anti-inflammatory properties to protect your body from free radicals and helps to keep your body in better working order. A calm intestinal tract= less bloat and a flatter tummy!

Spinach:

Greens, specifically, are the number one food you can eat regularly to improve your health–and to aid in weight loss because they’re super low in calories but packed with fiber to fill you up and with nutrients. Spinach is one the mildest of the greens and is like a barely detectable (like a chameleon!) in a smoothie, so it’s the perfect addition to a weight loss smoothie. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

 

Green Warrior Weight Loss Smoothie

This weight loss smoothie will crush your sweet tooth with only 309 calories and keep you feeling satisfied thanks to the protein and fiber. Naturally sweet fruit, creamy Greek yogurt and zesty, inflammation-fighting ginger keep your taste buds excited, while the anti-oxidant-packed pistachios are the secret ingredient since they contain the satisfying trio of fiber, plant-protein and better-for-you unsaturated fats so you feel full and don’t end up overeating at the vending machine soon after.

Makes 2 serving

Ingredients

• ¾ cup non-fat Greek yogurt
• 1/4 cup POM Wonderful

• ½ cup green grapes
• 1 cup pineapple pieces
• 1 cup packed spinach
• 1 inch fresh ginger, peeled
• 1/8 cup Wonderful No Shells Pistachios, lightly salted (roughly 25 kernels)

• 4 ice cubes

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

Nutrition Facts per Serving (makes 2 servings): 170 Calories, 5 g fat, 0.5 g saturated fat, 22 g carbohyrdate, 5 g fiber, 13 g protein

 

Photo Credit: The Wonderful Company

Green Warrior Weight Loss Smoothie
 
Author:
Ingredients
  • • ¾ cup non-fat Greek yogurt
  • • ½ cup pomegranate juice • ½ cup green grapes
  • • ½ cup pineapple pieces
  • • 1 cup packed spinach
  • • 1 inch fresh ginger, peeled
  • • ¼ cup Wonderful No Shells Pistachios, lightly salted
  • • 4 ice cubes
Instructions
  1. In a blender, combine all ingredients. Blend until smooth.

Blueberry Banana Smoothie

Blueberry Banana Smoothie

If you’ve read our other recipes and blogs, it’s no surprise to you that these twin sister, veggie-loving registered dietitians and personal trainers have a big ‘ole sweet tooth.  And while we’ve got many recipes and tricks to prevent our nasty canines 😉 from getting the best of us, we find that when we discover a delicious sweetie to satisfy us, it hooks us for a good long while.

So a few months ago, when chocolate was calling our names a bit too often, we found a super sweet (and healthy!) alternative and we’ve been turning to it ever since.  Frozen, slightly defrosted blueberries (still chilled, but defrosted enough so their sweet juice seeps its way into the bottom of the bowl. Yum!) This addictive treat (aka as blue crack 😉 ) is now making its way into many of our latest creations—and our taste buds, brain and waistline are thankful!

Psst… if you like this recipe, you may want to try:

Blueberry Protein Weight Loss Breakfast Smoothie

Kale Recharge and Detox Smoothie

Detoxifying Green Tea Smoothie

Wake-up Smoothie

Say hello to this healthy and delicious smoothie—a sweet and energizing combo including berries and tropical fruits that you can whip up for two people in the morning and both of you can start your day off right!

 

Here’s what you’ll love:

  • This is a high-protein and low-calorie smoothie without any protein powder! So if you’re not a fan of protein powder, this is for you!

 

  • Just using all natural fruits, vegetables and yogurt, this sister will give your morning a boost of energy.

 

  • Kale! A veggie for breakfast and you’d never even realize! Kale adds so many bonuses including it’s special “detox” capabilities as it aids the liver in both phases of its detox. Blueberries flood your body with anti-aging and disease-fighting phytonutrients and anti-inflammatory compounds as well as bloat-fighting potassium and water!

 

Blueberries paired with pineapples, add  fiber and vitamin C to keep your immune system strong.

Enjoy!

 

 

Blueberry Banana Smoothie

 

Blueberry Banana Smoothie

Makes 2 servings

Prep: 10 minutes

 

Ingredients:

¾ cup raw curly kale, broken into 1” pieces, loosely packed (2 fistfuls)

½ cup frozen, unsweetened blueberries

½ cup frozen, unsweetened pineapple

1 large frozen banana, broken in half

2 teaspoons coconut flakes, unsweetened

1 cup plain Greek nonfat yogurt

Splash of unsweetened vanilla almond milk (optional)

 

Directions:

Place all ingredients in the blender, with yogurt being closest to the blade.  Blend together all ingredients until smooth and there are no large food chunks.

 

Nutrition Analysis (for 1 serving): 177 calories, 32 grams carbs, 0 grams fat, 15 grams protein, 62 milligrams sodium, 7 grams fiber

Blueberry Banana Smoothie
 
Prep time
Total time
 
A fruity and filling blueberry smoothie for the morning or as an afternoon snack!
Author:
Recipe type: Smoothie
Cuisine: Breakfast
Serves: 2
Ingredients
  • ¾ cup raw curly kale, broken into 1" pieces, loosely packed (2 fistfuls)
  • ½ cup frozen, unsweetened blueberries
  • ½ cup frozen, unsweetened pineapple
  • 1 large frozen banana, broken in half
  • 2 teaspoons coconut flakes, unsweetened
  • 1 cup plain Greek nonfat yogurt
  • Splash of unsweetened vanilla almond milk (optional)
Instructions
  1. Place all ingredients in the blender, with yogurt being closest to the blade. Blend together until smooth and there are no large food chunks.

 

 

 

 

 

Super Berry Weight Loss Smoothie

If we had a dime for every time we heard… (oh my gosh, clearly, we’re turning into our parents who loved this cliché—a bit unsettling!) But honestly, do you know how many times we’ve heard someone say that there just aren’t good ways to get satisfying amounts of protein in smoothies unless you can tolerate dairy?

 

Here are a few of our smoothies, in case you’re lookin’

Apple Flax & Pomegranate “Detox” Smoothie

Green Grape & Matcha “Detox” Smoothie

Blueberry Lemon Morning “Detox” Smoothie

Truly, we get it, when you’re looking for at least 15-20 grams of protein in a meal to help you to stay satisfied so you don’t end up looking for something else to eat a few hours later, Greek yogurt is a great way to help you to achieve that protein. But if you’re looking for a dairy-free or vegan option, it can be a bit more challenging.

(Psst… while they do make lactose-free whey protein powders, some of our more sensitive lactose intolerant clients have noticed that even these affect their stomachs.)

Over the years we’ve felt the pain our lactose intolerant, vegan and dairy-free clients when they want to enjoy a smoothie that would actually promote a healthy weight loss, rather than promoting weight gain…

That’s why we’ve been so thrilled to see pea protein burst into the market and become mainstream! It’s one of the easiest, healthiest and one of the best ways to get protein into your weight loss smoothie—whether you’re lactose intolerant or not!

We love that you don’t have to worry about it spoiling—and it can help you to make a smoothie into a healthy protein-packed meal!

Here’s why pea protein rocks—and why it’s so great in your weight loss smoothie!

It contains both fiber & protein: If you’ve spent any time on our blog, you know that the magical combination for weight loss is a meal that contains both protein and fiber, to keep you satisfied, your energy on an even keel and keep your blood sugar level stable.

o Power to Pulses! Not many foods contain both protein and fiber, and peas, like all pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas) contain this weight loss friendly combo!

• Pssst….fun fact: In 2016 Pulses were named International Year of Pulses (IYP) by the United Nations.

• Research show that pulses (like pea protein), aid in weight loss even when calories aren’t restricted. Check out this 2016 study1, that found that it was just 3/4 cup of pulses per day that worked!

Super Berry Protein Smoothie

The combination of the antioxidant-rich strawberries and blackberries pack a fiber-punch while making this smoothie delightfully sweet and refreshing.  The unexpected superstar weight loss ingredient is the protein-packed pea protein, as like all pulses, can aid in weight loss even when calories aren’t restricted and it was also found to be more effective than whey protein at fighting against hunger

Servings: 1 serving = 16 ounces

Ingredients
• 1 cup unsweetened vanilla almond milk
• 1/2 frozen banana
• 1/2 cup frozen strawberries
• 1/2 cup frozen blackberries
• 1 scoop (27 grams) pea protein (We used Garden of Life’s Organic Raw Protein & Greens)

Directions
1. Blend Ingredients

Nutrition facts per 16 ounce smoothie: 256 Calories, 35 g carbohydrate, 5 g fat, 23 g protein, 0 g saturated fat, 10 g fiber

As you happily sip this Pea Protein Weight Loss smoothie, sip on this…
o A study published in Nutrition Journal found that pea protein was more effective at starving off hunger than whey protein; improved satiety can potentially lead to weight loss. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295702/

1 Kim SJ, de Souza RJ, Choo VL et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pubmed/27030531 

Photo courtesy of pulses.org 

Super Berry Weight Loss Smoothie
 
Author:
Ingredients
  • • 1 cup almond milk
  • • ½ frozen banana
  • • ½ cup frozen strawberries
  • • ½ cup frozen blackberries
  • • 1 tbsp pea protein
Instructions
  1. Blend Ingredients

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