This week, the book Spent includes several smoothie recipes, which the author offers as a healthy alternative for breakfast.
Smoothies are a handy way of fitting in lots of nutrition in a simple way. In general, when making a nourishing smoothie be sure to include protein from a protein powder and/or soy milk, skim milk, or yogurt. Avoid added sugar and juices which don’t add nutritional value, but add unwanted calories. A smoothie is smart way to sneak in some of your vegetable servings besides just using fruit. You can choose to use a greens powder or process some vegetables, such as spinach (you won’t even know they are in there).
The Banana Berry Smoothie recipe discussed in Daily Beat 2 includes frozen banana, frozen mixed berries, whey protein powder, greens powder and almond milk, all mixed with filtered water and ice. See page 272 of Spent for the recipe, including proportions. It has only 240 calories and is packed full with 24 grams of protein. This smoothie has as much protein as 3 oz of chicken or 3 cups of milk. The smoothie has 9 grams of fiber from the added fruit, which provides one-third of your daily fiber. There is also 30% of the daily calcium needs in the smoothie. See below for the Nutritional Information.
When making your next smoothie try using different fruits and even some peanut butter for added protein. You can add 2 tablespoons of ground flax seed to add in the omega 3 fatty acids which are good for heart health.
Rebecca
