Choppin' Broccoli

One of the things I love most about smoothies is how flexible they are. There aren't any real rules and I can be creative...and use up left-overs. The other night I had cooked too much broccoli for dinner, so it went into tupperware and the refrigerator.  Next day, I went looking for smoothie ingredients, and there it was.  

This is definitely not the prettiest one I've ever made!  But, it was delicious and kept me full for hours.

Choppin' Broccoli

6 oz Greek Yogurt, Vanilla Flavor

1 c Broccoli, chopped

1 c Spinach, chopped and frozen

1 c Blackberries, frozen

1 Banana, frozen

2 T Whey Protein Powder, Vanilla Flavor

2 T Flax Seed, ground

1 c Apple Juice, not from concentrate

Blend all ingredients in a blender until smooth.

56 g Protein, 8 g Fat, 10 g Fiber

Have A Cup o' Salad!

Today's smoothie is like a salad in a cup.  It was beautiful before and after, and the taste was wonderful...a bit like a V8, but creamy and thick.  The mango and peach added a nice sweet note to the flavor of the vegetables.  I must admit, I was proud of this one.  So, go drink some salad!

Cup o’ Salad Smoothie

1 c. shredded kale

1 c. shredded carrots

1 celery stalk, cut into chunks

1 tomato, cut into chunks

1 peach, peeled and cut into chunks

1 c. frozen mango chunks

1 c. apple juice

1 ½ T. whey protein powder, vanilla flavor

Blend all ingredients in blender until smooth.
(30 g Protein, 0 g Fat, 8 g Fiber)

For The Love Of Smoothies

I love smoothies.  They are a delicious way to get vitamins and anti-oxidants from fruits and vegetables and a great source of easily digestible protein.  I especially like smoothies immediately following a workout.  I'm a big believer in consuming protein as soon after working out as possible. Muscles are hungry and when they are stressed, they want to consume. Whey protein especially promotes muscle growth and aids in muscle recovery.

Normally, I use whatever I can find in the fridge, freezer and cabinet to concoct different and interesting smoothie flavors.  I do prefer to use frozen fruit and avoid ice that will water down the flavor.  Store bought frozen fruit works fine, but fresh fruit like bananas, grapes, etc., can also be frozen for later use.

 I often use powdered whey protein for added protein and a yummy vanilla flavor.  It can be purchased at most health supply stores.

I've gotten it from wholesale retailers, but my favorite comes from my local health foods store, Remedy's in Key Largo.  It's all natural and quite delicious.                                                                                                                                  

Greek yogurt is a great source of protein and flavor, as is peanut butter.


Sometimes, I also like to add oats for fiber, and they add a nice creamy texture.
                                             

Bottom line, is there is no exact recipe.  Experiment, have fun.

Here are a few of my favorite concoctions:

PB&J Smoothie

1 c. Skim Milk

1 c. Quaker Oats, finely ground

¼ c. Whey Protein Powder, Vanilla Flavor

1 T. Peanut Butter

6 Frozen Strawberries

½ c. Frozen Blueberries

¼ c. Apple Juice

¼ c. Pomegranate Juice

Blend all ingredients in blender until smooth.

(55 g Protein, 11 g Fat, 15 g Fiber)

Tangy Peach-Berry Smoothie

6 oz. Plain Lowfat Greek Yogurt

1 c. Quaker Oats, finely ground

2 c. (approx.) Frozen Mixed Fruit – Peach, Strawberry, Pineapple, Grapes

¼ c. Frozen Blueberries

½ Banana

½ c. Orange Juice

¼ c. Pomegranate Juice

Splash skim milk if too thick

Blend all ingredients in blender until smooth.

(25 g Protein, 5 g Fat, 18 g Fiber)