I have been looking lately at different protein drinks, partly just to educate myself about what's out there since so many people drink them, and partly because I've been considering adding one in to my daily diet. I find that often after preparing breakfast, packing lunches, and thinking about dinner, I have absolutely no desire to prepare food for myself. I want something nourishing and easy that I can have after I workout or just as an afternoon snack, but not something I have to spend a lot of time making. Sometimes this means I end up eating some plain yogurt and nuts of my choosing; other days it's a big bowlful of greens, feta cheese, and walnuts topped with balsamic and olive oil. But even that feels like too much work sometimes.
As I've looked at a wide array of protein beverage options, I've noticed a trend: everything is super processed, most of them contain at least one ingredient I'd rather not ingest, and they are pricey. Plus they still have to be mixed with a form of milk, ideally in a blender. Sure, they advertise that they contain vitamins and minerals, probiotics, the ideal forms of protein...but ultimately, all of that is available in whole foods, without weird oils, artificial sweeteners, and highly processed proteins. So I set out today to make a smoothie that met a few criteria: 1) Low carb, with no added sugar or sweeteners 2) Full of fresh fruits/vegetables 3) But also satisfying, with plenty of fat and protein. I arrived at the following recipe, which made about, in my estimation, 3 servings. I really enjoyed it. And I'm not just saying that because this is my blog...I swear. If I were to create a package label for this smoothie in order to sell it in a store like GNC, I could make the following claims: -Full of vital micronutrients and fiber direct from raw fruits and vegetables! -Provides a dose of probiotics, important for health and well being! -Loaded with medium chain triglycerides, a superior form of fat for the athlete! -Contains complete proteins from natural, whole food sources, including branched chain amino acids for post-workout recovery. -No additives, preservatives, or sugar! How's that for marketing? Cost wise, I estimate that the ingredients to make 3 servings cost approximately $3.00 total, or $1/serving, a great deal considering that a container of Muscle Milk or some other packaged brand will run you between $3-$5 for 1 serving. You WILL need a decent blender to make this smoothie. I used my Vitamix, which could probably make a smoothie out of bookshelves if I needed it to. But I think a standard blender would handle these ingredients just fine. Ingredients 1 can coconut milk (NOT "Lite" or "Lower Fat". Get the good stuff. It won't hurt you - I promise. Thai Kitchen brand does not contain any weird preservatives - read labels before you ingest things.) 2 ice cubes 2/3 cup frozen or fresh berries (I used frozen blueberries and raspberries) 1/2 cup whole fat yogurt with live cultures OR cultured coconut milk 1 cup kale leaves 1/2 cup pasteurized egg whites (or non-pasteurized if you have a trusted source for eggs. I actually bought a carton of Just Whites, which adds to the convenience factor.) Dump everything in the blender and blend. I used the variable 10 setting on the Vitamix for about 20 seconds and it was done. It was everything I hoped it would be - creamy, cold, frothy, satisfying, a little bit sweet without added sugar. Let me know what you think.
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The holidays can be challenging when you start looking at them through the lens of grain-free, gluten-free, non-sugary choices. Of course, there is always room for an indulgence or two, but it's also nice to have some tasty alternatives to veggie platters and cheese plates. These are some of my favorites:
Kale Chips: 1 bunch kale (6-8 stalks) 2 Tbsp balsamic vinegar 2 Tbsp olive oil Sea salt Wash and pat dry the kale. Tear the leaves into bite size pieces, leaving the center stem and put in a bowl. Stir in the vinegar, oil, and salt until the leaves are coated. Spread on a cookie sheet in a single layer - I use parchment, but a greased pan works as well. Bake at 350 degrees for 20 minutes or until leaves look crisp and slightly browned. Let cool and serve. Tamari Roasted Almonds 1 pound raw almonds 3 Tbsp tamari 1 Tbsp olive oil Put nuts on a cookie sheet. Stir with tamari and olive oil. Sprinkle with cajun seasoning. Bake at 350 degrees for 20 minutes, stirring every 10 minutes. Let cool and serve. Cheese Chips Line a cookie sheet with parchment paper. Grate 2 cups of cheddar cheese. Sprinkle thinly over parchment paper. Bake at 350 degrees for 15-20 minutes, or until cheese is bubbly and slightly brown. Remove from oven and let cool. Break into bite-sized pieces and serve. |
AuthorI'm Emily. I currently work in online education management, but I also have a Masters degree in Nutritional Sciences (my true passion). In addition, I am a mom, cook, avid reader, novice gardener, and enjoy all kinds of outdoor activities. On my blog, you will find articles on food, fitness, weight management, and eating issues. ALL recipes on my blog are gluten-free. Many are low-carbohydrate. Most are grain free. Enjoy! Categories
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