My breakfast smoothie basics. Today's flavor: Pineapple
Recipe:
1 c liquid (today, used 1/2 c fat free milk, 1/2 c water)
1/2 c. Fat Free yogurt
1/2 banana (mostly for texture and nutrients, you don't really taste the banana in the mix)
1-2 T protein powder (a quarter scoop)
1 c frozen pineapple chunks (or strawberries, peaches, any frozen fruit)
1 c ice
Blend it all together until smooth. (Helpful hint: Put liquids in blender first, frozen items last.)
Today's calorie count: 305
If you're adventurous, you could add healthy greens (spinach, kale). You could cut calories by a) skipping the protein powder-- though not recommended because that helps keep you full longer. b) using all water, or green tea, no milk c) substituting dairy for soy or nut based yogurt-milk (if you're lactose intolerant or vegan). Some people use fruit juice instead of water or milk, but that really adds calories.
Why not fresh fruit? I find the frozen fruit gives it a thicker, more satisfying shake-like texture.
Is it satisfying? Very. It fills me up and cuts out my snacking urges. I won't be hungry again until noon or later, but it doesn't weigh me down or sap my energy. When I have my morning smoothie, I don't even need my morning coffee. Alternate days, I will have 2 eggs or egg whites with spinach and a glass of V8. And coffee. Or, well, yesterday I had a bowl of Lucky Charms. Nobody's perfect.
