Post run, this smoothie was a great way to tie us over until we finished making dinner, which turned out to be shredded wheat, berries and soy milk… Figured we’d treat ourselves for the sweat. Actually, we just got lazy after preparing our yogurt snacks and lunches (chicken, broccoli, sweet potato, quinoa and white cheddar) for work today.
Packed with tons of fruit (and therefore mega antioxidants and fibre), with a touch of undetectable spinach for an iron boost, it was so sweetly delicious you could probably have it for dessert. The banana and Greek yogurt really give it the perfect level of creaminess to leave you satisfied.
Fruity Fibre Optics is what Dave would call this creation if he owned a smoothie stand.
- 2 cups frozen mixed fruit
- 1 cup spinach
- 1 cup frozen blueberries
- 1 banana
- 1 apple
- 100 g nonfat Greek yogurt
- Throw it all in a blender and let er rip!
I have a Vitamix, like they have at Booster Juice or any commercial smoothie joint, that works like a charm. They aren’t exactly cheap, but do come with a 7-year warranty and grind through frozen fruit, ice, avocado pits, flax seeds, etc. like nothing else. I highly recommend this machine for anyone serious about smoothies.
Makes 2 servings.
Per serving: 270 calories, 57 g carbs, 1 g fat, 12 g protein, 12 g fibre
This is the super power snack that Dave and I use as a midmorning pick-me-up, though it’s substantial enough to eat as a breakfast too. This snack is packed with nutrients:
- cinnamon – lowers cholesterol; regulates blood sugars; natural food preservative; great source of magnesium, fibre, iron and calcium; and is known to boost cognitive function and memory
- protein powder – contains essential amino acids for a healthy body (muscles, ligaments, hair, nails, teeth, body fluids, organs, glands); weight-loss friendly (high protein, low sugar, low fat = lots of calories burned in digestion); stress relieving (slows production of cortisol)
- figs – high in fibre (control blood sugars), calcium (strong bones), potassium (lower blood pressure) and iron
- yogurt – source of probiotics (healthy intestine); low lactose (easier to digest than milk); good source of calcium and vitamin B; and high in protein
- cottage cheese – high in protein, calcium and vitamin B
- olive oil – monounsaturated fat (controls LDL cholesterol)
- blueberries – extremely high in antioxidants (highest of all fresh fruits), and high in fibre
The cinnamon and blueberries give it just enough flavour and sweetness to avoid using sweetened yogurts and protein powders, and the figs are little tasty treasures floating in a sea of sweet calcium. I love that the protein helps keep me full all the way until 1 PM – so I can make it through lunchtime yoga without passing out.
- 1 tsp cinnamon
- 1 scoop 100% natural whey protein powder
- 3 dried figs
- 1/2 cup low fat plain yogurt
- 1/2 cup low fat cottage cheese
- 1 tbsp olive oil
- 3/4 cup frozen blueberries (or fresh)
- Add cinnamon, protein powder, figs, yogurt, cottage cheese and olive oil to a liquid-tight container.
- Stir well.
- Mix in blueberries.
- Pop the top on and take it to work! Or, if you want to enjoy it right then, defrost the blueberries in the microwave before mixing them in.
Thanks, Dave, for being my hand model
The above recipe is for what Dave eats. Since Dave has about 50 lbs on me (and I’d like to keep it that way!), I like to cut all ingredients, but the protein powder, by half. I’ll also skip the olive oil and figs on days I’m not working out.
Per serving (full recipe): 548 calories, 50 g carbs, 18 g fat, 51 g protein, 11 g fibre