5 Super Smoothie Recipes: Lo SUGAR Hi PROTIEN

Since I travel for work every week, I often need a nutritious filling meal on the go.  Lately, I’ve gotten really into smoothies (as you know from all of my Dr. OZ Drink Cleanses).  I like smoothies because they’re an easy way work in my daily serving of fruit & veggies as well as other vitamins and protein.   BUT, I have to be careful to choose the RIGHT smoothies.  By “right” I mean smoothies with low to moderate sugar and lots of protein.   While smoothies are tasty, they can be loaded with sugar which packs on the pounds and makes us hungry.  Keep in mind that smoothies are good forms of “meal replacements” not “appetizers.”   Often, I unintentionally consume too many calories in 1 day because I’ll have a smoothie PLUS my meals – not a good look.  If you are trying to drop a few pounds, be sure to drink a smoothie INSTEAD of eating a meal.  Keep this in mind as you enjoy these 5 Super Smoothie recipes!  Lots of luv, Brit 🙂

protein berry smoothie

Brit’s Berry Blast Smoothie

  • 3/4  Grapefruit Juice
  • 1/3 Cup of egg whites
  • 1 Cup frozen or fresh mixed berries (raspberries, strawberries, blueberries)

nut banana smoothie

Carob Nut Banana Smoothie

  • 1 banana (small) cut into pieces
  • 1/4 cup skim milk
  • 1 tablespoon dried carob powder*
  • 2 tablespoons reduced fat peanut butter
  • 1/2 Cup of ice

apple cinnamon soy smoothie

Apple Cinnamon Soy Smoothie

  • 1/3 Cup egg whites
  • 1 Sweet, crisp apple (medium size) peeled, chopped red apple (about 1 1/4 cups)
  • 1 Cup refrigerated vanilla soy milk
  • 1/4 Teaspoon ground cinnamon

mean green smoothie

Lean Mean Green Smoothie

  • 1 cup kefir
  • 2 T ground flax-seed
  • 1 1/2 cups spinach
  • 1 banana
  • 1/4 quinoa (prepared with milk)
  • 1 tsp peanut butter
  • 1 tsp vanilla (optional)

gladiator protein smoothie

Copycat Gladiator Smoothie (Smoothie King)

This recipe is great because you can alter it to fit your own preference and change it up as much as you’d like! (My favorite is vanilla protein powder with strawberries and banana!)

  • 1 serving of whey protein powder (any flavor you like)
  • 1 Cup of fruit
  • 1 Cup of water, or milk of choice
  • 1/2 Cup of ice
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Cha-cha-cha-chia! A new (old) superfood!

chia seed recipes 

Guest Post by Jenny Robinson

Jenny is my college roommate and “Fit Sista.”  For more nutrition tips, follow her blog http://cookiesmakeyoufat.blogspot.com/.  Enjoy this nutritional nugget of wisdom! xoxo, Brit

Alicia and Jenny (right)
Alicia and Jenny (right)

I’m very close to my little cousin, Alicia – not only is she incredibly smart – as in, Harvard Law smart – and pretty – as in, Halle Berry pretty – but we have a great deal in common, including a keen focus on healthy lifestyles. While I’m the protein powder/weight-lifting/kick-my-own-booty-in-spinning brand of healthy, Alicia is the vegetarian/Pilates/outdoor-run kind of healthy – which is fun, because we can get a different perspective on health and fitness from each other. However, the whole vegetarian thing has always made me a bit skeptical – so the other evening on Skype, I asked Alicia how she manages to get enough protein in her diet. Aside from beans (which she loves, and I hate), she told me about chia seeds – which she described as a superfood and her new go-to source for protein. Wait, a superfood that I’ve never heard of? Impossible! So immediately I did some research, and happily discovered my new favorite superfood.

So what are chia seeds? Chia seeds are born from a plant in the mint family that is native to the Aztecs and Mayans in Mexico and Guatemala. Among other things, the Aztecs were quite accomplished herbalists, and according to ancient folklore, it was chia seeds that provided strength and courage to warriors and athletes, who were said to have survived on the seeds alone for weeks at a time. It wasn’t until Wayne Coates, a marathon-runner and professor of agricultural engineering at the University of Arizona, investigated these seeds in 1991, that the rest of the modern world started becoming aware of a potential new superfood. Coates told The Huffington Post: “Chia is the highest plant source of Omega-3s. It has tons of fiber, and even a lot of antioxidants and minerals. It’s 20 percent protein — which is, compared to wheat, or even soy, incredibly high.”

So what is it that makes these little seeds a superfood?

Turns out chia is not just a plastic pet covered in grass-like fur!
Turns out chia is not just a plastic pet covered in grass-like fur!
  • Chia seeds are high in protein, calcium, and iron
  • As Coates said, chia seeds are also contain Omega-3 fatty acids and potassium, as well as other disease-fighting antioxidants
  • Chia seeds are high in fiber – making your digestive system quite happy, and leaving you feeling full and satisfied for many hours.
  • Chia seeds are gluten free! This is great for people like myself, who are allergic to gluten!

Additionally, one of my favorite properties of chia seeds are that they help the body retain fluids and electrolytes – meaning my body stays hydrated – as well as helping build muscle and tissue, making it popular for athletes and strength trainers.  For best results, get chia in the ground form for easier and faster absorption!

So after reading all of that, you’re probably thinking what I was: “What’s the catch? They probably taste horrible or are packed with calories.” To my (pleasant) surprise – one tablespoon of chia seeds is a mere 65 calories – plus, they don’t taste like much at all, making them easy to incorporate into your daily meals.  However, these little guys get stuck in your teeth, so keep the dental floss handy.

Currently, my favorite way to ingest these little super seeds is in my morning breakfast shake. With little time for a properly cooked breakfast, I’m often blending up a quick shake before/after my morning workout. If I have the time, I’ll soak one tablespoon of chia seeds in water* for 10-15 minutes – they begin to open and become gel-like, making my smoothie thicker without changing the taste at all. (*One can soak chia seeds in any kind of liquid – including any kind of milk, which will have the same effect).

I was shocked to find the incredible versatility of the chia seeds – there are many uses, including:

1) Use chia as an egg substitute

1 tablespoon of finely ground chia seeds + 3 tablespoons of water = 1 egg in a baking recipe (not, for example, in an omelet :)).

Chia pudding
Chia Pudding

2) Make a healthy pudding for dessert

  • 2 cups of coconut milk
  • 1/2 cup chia seeds
  • 2-3 tablespoons of cocoa powder (optional)
  • 1 teaspoon of vanilla
  • 1 tablespoon of sweetener (optional) – I would use honey!

Put everything in the blender and blend until smooth. Put in the refrigerator for 10 minutes and it will thicken nicely! As you’ve probably realized by now, the different flavor combinations are endless!

3) Thicken salad dressings and soups

Just by adding a couple of tablespoons of chia seeds (finely ground or not), will cause any dressing or soup to thicken (just let it stand for a few minutes). This also goes for things like meatballs – which can be thickened with chia seeds instead of breadcrumbs.

Chia Crackers
Chia Crackers

4) Make grain-free crackers!

There are several variations and recipes available online – I haven’t tried any of them yet, but they sound and look tasty!

5) And yes, as a Chia pet!

Want to reminisce and go back to the 1980s? Instead of buying your chia pet, just get a pot, add some dirt, sprinkle in some chia seeds, and water! Cha-cha-cha-chia! 🙂

Who doesn't love a Chia pet?
Who doesn’t love a Chia pet?
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