Protein based Smoothies

by Vashte on January 2, 2012

(drop the protein if you want- I do often)

  • Smoothies are best made with filtered water instead of trim milk/milk substitute.
  • This will keep calories and carbohydrates down; protein high.
  • Having the occasional smoothie with milk/milk substitute is ok, especially if you have just worked out with weights, or when you choose to have a healthy smoothie as ‘breakfast’ or ‘lunch’.
  • NEVER use artificial sweetener.
  • If you take supplements such as L-Glutamine, LSA, Psyllium, Fish Oils, (and plenty more) .. you can add any of these to your healthy  smoothie. Play around to make sure they don’t change the flavour of your smoothie too much – you will find this a great way to get them into your regime so you don’t forget them.
  • You can add organic powered greens to any of your smoothies but be aware they will change the flavour and look of your drink.  Greens are absolute best when consumed first thing BEFORE food – including smoothies – but when time is an issue- throw them all in and see what works for you. It really is all about experimentation. What I like, and what you like are often two very different things. Good food does not have to taste bad, in fact, there is something wrong if your ‘good food’ does taste bad.
  • Whatever you decide to do, you are making a LIFESTYLE choice and change for health. The change has to work for you, otherwise it is just a fad, or ‘diet’ – and neither of these work. Healthy lifestyle changes happen with consistency and some determination but if what you do is a ‘hassle’ or tastes disgusting- you will not continue it long term.
  • Keep it real. Quick fixes don’t work and we all know that to be true.

 

Alkalising Banana Protein Smoothie

  • 200ml filtered water
  • ½ banana
  • 30 gms pea protein powder
  • 100 mls rice milk
  • 1 tspn L-glutamine
  • ½ tspn cinnamon
  • ice
  • touch of stevia or natural sweetener

 

Mango and Vanilla Smoothie

  • 2oo ml filtered water (milk if you prefer)
  • ½ mango
  • 30g 100% natural protein powder
  • 1-2 tspns flaxseed meal
  • 1 tspn vanilla essence
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste
  • Ice

 

Blueberry and Double Chocolate Smoothie

 

  • 200 mls filtered water or milk of your choice
  • ½ Cup blueberries
  • 30 g 100% natural protein powder
  • 1 tsp cocoa, sugar free
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste
  • Ice

 

Strawberries and Cream Smoothie

  • 200mls filtered water or milk of your choice
  • ½ – 1 Cup fresh or frozen strawberries
  • 30 g 100% natural protein powder
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste
  • 1 tspn vanilla
  • 1-2 tspn flaxseed meal
  • Ice

 

Vanilla and Honey Smoothie

  • 200 mls  milk of your choice or coconut water and flesh from fresh coconut.
  • 30 g 100% natural protein powder
  • 1-2 tbsns LSA ( linseed, sunflower and almond) mix
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste.
  • Ice

 

Vanilla, Double Chocolate and Mint Smoothie

 

  • 200 ml milk of your choice
  • 30 g 100% natural protein powder
  • 1 -2  tspns cocoa powder, no sugar
  • NATURAL sweetener – stevia, agave syrup or honey to taste.
  • Ice
  • Mint essence to taste

 

 

Banana, Mixed Berry and Vanilla Smoothie

 

  • 200 ml filtered water
  • 1 Cup frozen berries
  • ½ frozen banana
  • 30g 100% natural protein powder
  • NATURAL sweetener to taste: stevia, agave syrup or honey to taste
  • 1 tspn vanilla essence
  • 1 Tbsn  LSA mix
  • Ice

 

Cinnamon Peach Delight

 

  • 30g 100% natural protein powder
  • 1-2  medium peach
  • 1 Cup of filtered water or milk of your choice
  • 1 tablespoon vanilla yogurt
  • NATURAL sweetener to taste: stevia, agave syrup or honey to taste
  • Cinnamon to taste

 

Chocolate (cacao)

 

  • For a chocolate fix – skip the fruit and add 1 generous tspn of sugarless cocoa/cocao
  • ¼ Cup 100% natural Greek yoghu
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

 

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

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