Protein Packed Nectarine Smoothie

nectarine smoothie

Nectarine smoothie with unpeeled fruit

2 medium fresh nectarines (peeled and pitted)
1/2 cup skim milk
1 TBSP honey
1/3 cup plain or vanilla Greek yogurt
3 or 4 ice cubes

Slice nectarines and add ingredients in order to the blender.

Whip until smooth.

You can use unpeeled nectarines, but you should blend them with half the milk first before adding remainder of ingredients.
(You can use regular yogurt but you should add a scoop of protein powder to replace the greek yogurt)

Nectarines provide some vitamin A 9%, vitamin C 15%, and dietary fiber 10%. % based on a 2000 calorie diet. Your daily requirements may be higher or lower.

Blueberry Cheescake Smoothie

Ingredients:

3/4 cup Frozen Blueberries (can also use fresh, but you’ll want to add ice to make it thicker)
1 cup low fat Milk
1/2 cup Water
1/2 cup low fat and low sodium Cottage Cheese (I use 1%)
1/2 cup vanilla low-fat yogurt
1 scoop vanilla protein powder (if using as a meal replacement or post workout drink)

Directions:

If using, put protein powder in the blender first.
Add the rest of the ingredients in order
Blend until smooth.

Tropical Fruit Smoothie

tropical fruit

With summer upon us, I thought I’d liven up the joint with some seasonal tropical fruit ideas.

Ingredients:

1 c. pineapple
1 med banana
1/2 c. mango
1/4 c. papaya
3/4 c. nonfat plain yogurt
1/2 water
1/3 c. frozen orange juice (I use 5 alive myself)
1 scoop vanilla protein powder (if using as meal replacement or post workout drink)

Directions:

blend together frozen juice, water, and fruit
add protein powder and yogurt
blend until smooth and creamy

V8 Smoothie

v8 smoothie

I have always loved V8 (the original blend) but having been put on a low sodium diet I can’t have it anymore (low sodium blend tastes bland) so I have invented my own.

Ingredients:

2 cups water
3 medium tomatoes
1 celery stalk
1/2 c spinach
1 small carrot (peeled)
1/4 c. diced beets
1/4 c. parsley
1/8 c. minced or diced sweet onion
1/4 garlic clove
salt to taste

Directions:

Wash all your veggies well.
Put water, garlic, onion, celery, and carrot into blender or food processor and spin until smooth.
Add tomatoes, spinach, beets, and parsley and spin again until smooth.

salt to taste

Vanilla Almond Smoothie

vanilla-almond-smoothie

Ingredients:

1/2 tsp almond extract
2 tsp honey
1 cup almond milk
1 scoop vanilla protein powder
1/2 cup vanilla yogurt
1/2 c ice

Directions:

Blend until smooth

Optional: I have been known to substitute powdered almonds for the extract and protein powder. About 2 tablespoons almonds and omit the extract and protein powder.

 

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