I'm looking for different smoothie/protein shake recipes and would love to hear some ideas.
Here is my go to smoothie:
2 cups plain fat free yogurt
2 ripe medium bananas
1 cup strawberries
1 cup mixed berries (raspberries, blueberries, blackberries, etc)
My favorite recipe:
A cup of fresh or frozen strawberries (organic)
Pomegranate Blueberry juice
Nonfat vanilla yogurt
A scoop of Jay Robb's Vanilla protein powder (I also add a tbsp of powdered calcium)
Check out this article for other recipes: http://www.active.com/fitness/Articles/Shake_It_Up__Smoothies_Pack_Energy_and_Help_You_Recover.htm
I found both of these protein shake recipes in Muscle & Fitness for Women and love them! They are loaded with antioxidants!
1 scoop (2 oz) whey protein powder (I use Mixed Berry from GNC)
1 cup pomegranate juice
3.5 oz strawberries (I use 5 medium frozen berries)
This is a great post-workout shake - it has 324 calories, 20 g protein, 2g fat, 56g carbs.
1 scoop (2 oz) whey protein powder
1/2 cup water
1/2 cup orange juice
7 oz frozen blueberries
This one is a good pre-workout shake with 264 calories, 21g protein, 2g fat, 43g carbs.
Blend either recipe until smooth. The frozen berries make a nice, thick, cold shake!
I like this one- fast and easy:
1 medium banana
12 oz. vanilla soymilk
Blend until smooth.
Sometimes I'll use plain soymilk and then add a tablespoon of organic peanut butter.
several slices of frozen mango
1 cup of Yogart (mango or another tropical fruit)
1 cup of soy milk
and if you really don't care about calories, add a scoop of mango sorbet, yah baby!
I have started to have a smoothie every morning after my work out. I switch it up everyday and it just seems to get better. Here's the basics:
1/4 frozen blueberries, raspberries, and cranberries (sometimes i will use strawberries or blackberries instead of one of the others) I get the 3 blend fruit that has blueberries, mullen berries, and raspberries.
1/4- 1/2 cup 100% carrot juice
3 tablespoons raw oatmeal
1 tablespoon flax seeds
1/2 fat free yogurt
1 -1 1/2 scoops 100% whey protein powder
mix all in blender and enjoy. If the mix is too thick, I add more carrot juice or water.
Im sure this drink is like at least 500 calories. I have been eating this as my breakfast after my workout. I have almost eliminated eating a lunch because I am still satisfied by the shake. If i need someting for lunch i just grab a zone bar!
Oh yea! There are some great benefits to flax seed. Take alook at this artcile if you want. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81.
This is one of the best articles I have read about flax seed. There are other ones out there that have the same kind of information. It has alot of health benefits. More than I thought!
I'm lactose intolerant and can't do yogurt so I improvised for my favorite smoothie. Most of my friends think its gross, but it does the trick. I may look into whey powder. Anyway,
1 cup lactose free milk
1/3 cup cottage cheese
1 banana (peel and freeze; no need for ice)
1/2 cup frozen blueberries
Thanks for the flax seed info.
Hey MsKittyAZ! Welcome. That's interesting. My mother is lactose intolerant and she makes smoothies but I never really thought about what she puts in it. I think she uses Silk maybe. I'll send this along to her.
I was just introduced to this dehydrated peanut butter called PB2. They basically take roasted peanuts and press them to remove the fat. You then can rehydrate it with water. I just ordered the sample pack and haven't actually gone the rehydration route (I'll get there...it just seems a little weird) but I've been adding it to my smoothies. It adds a great peanut taste with a fraction of the fat and it's not a pain to blend like other peanut butter. Here's the link to the farm that makes it:
The sample pack also comes with a chocolate PB2. I haven't tried that one yet (i have no idea why and am a little embarassed to type that) but I'll let you know when I do! I feel a little like I'm a PB2 sales person but really I'm just a peanut butter junkie:)
"Courage doesn't always roar, sometimes it is the quiet voice at the end of the day saying "I will try again tomorrow."
My fav is ice cubs, alittle (1/4) cup milk, scoop of whey pro. table spoon of penut butter, tablespoon of oatmeal and a banana.......and not that I am any sort of salesman for this product but the magic bullet saves so much time in cleanining and makes the perfact size smoothie (for one person)
I don't have any measured quantities, I just use what I have in the fridge, but my basic smoothie is:
a cup or so of vanilla yogurt
some orange juice
a banana, either fresh or frozen
some berries, raspberries are my favorite, but you can mix or match any kind.
If I know I am not going to be eating for quite a while, or if I have this for breakfast, I'll add some flax seed, raw oatmeal, or some type of protein powder. So sometimes the smoothie recipe is dictated by what the day's meal plan might be.
The beauty of the Smoothie is that we can make them in a hundred varieties, so keep those recipes coming!!!
Coach Anthony, Wilson, NC
Anthony L. Boerio
A secret to making a thick and frosty (but low fat) milkshake is to add a little instant pudding mix.
Here's a popular recipe; one of 70 sports-recipes in my Sports Nutrition Guidebook.
Thick and Frosty Milkshake
This thick and tasty milkshake is a healthful alternative to ones made with ice cream. The instant pudding adds a nice thick texture and the ice cubes make it frosty and refreshing. I like to make these for my kids—an enjoyable way to boost their protein and calcium intake.
By varying the flavor of the pudding (vanilla, lemon, chocolate), you can create numerous variations. You can also add fruit (preferably frozen chunks) for extra nutritional value.
Note: The shake thickens upon standing; you can add more (or less) pudding mix, depending on how thick you like your shakes. If there are pieces of ice cubes remaining in the shake, worry not—they’ll just keep the beverage cool.
1 cup low-fat milk
1/4 cup instant pudding
1/4 cup powdered milk mix
3 ice cubes
Optional: 1/2 to 1 cup (frozen) fruit chunks
1. Place all ingredients in a blender and blend until smooth.
Yield: 1 serving
Nutrition Information: Total Calories: 280
Carbohydrates 55 g
Protein 15 g
Certified Specialist in Sports Dietetics
Nancy Clark MS RD CSSD
Sports dietitian and food/weight coach
Author, Nancy Clark's Sports Nutrition Guidebook