This is an option for breakfast or an after-work-out pick-me-up or a high energy meal-on-the-go sort of thing. I'm not a fan of protein powders in smoothies. If you read labels, you'll find some great plain Greek Yogurts with protein in the 20+ grams-per-cup range. No need to add protein powder to that!
6oz plain Greek Yogurt
1/2 banana
1c frozen cranberries & blueberries
(strawberries, dark cherries, etc.)
ice, a little cold water or club soda
*a drizzle of honey or real Maple syrup
Put all in a blender container and blend until smooth, adjusting consistency with the ice or cold water. This is a great source of calcium, protein and antioxidants. *optional - sweeten to taste, gradually eliminating this and just going with the natural flavors and sweetness of the fruits.
The actual breakdown on this recipe may be a bit surprising. Using cranberries and blueberries, it comes out as follows: Yield: 3 cups, containing: 228 calories with no sweetener added, 15g protein, 396mg potassium, 40g CARBS, 17g fiber. The bad news is, the natural carb and sugar content is high - which could be a problem, however, the potassium and fiber is also high which is a good thing. . .Lin
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