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Makes 1.5 cups
Will make 5 thin 10" crepes
Don't expect it to taste like Jamba Juice! Their crap is full of sugar and calories. This is a great way to start the day with 2 or 3 of your fruit and veggie servings.
I make a variety of smoothies using these three basic ingredients: Vanilla flavored Nitro-Peak Whey Protein Powder, ground flax seed, and Kirkland (or Metamucil) psyllium husk fiber (smooth texture, sugar-free, orange flavored).
The Nitro-Peak has different types of whey proteins which are most absorbable and metabolize over an extended period of time -- and it tastes as good as this sort of thing can. I get it at www.vitaminshoppe.com in the biggest size. I use a full or half scoop depending how much protein I plan to eat the rest of the day.
I eat a healthy diet and it's still hard to ensure getting enough fiber, so I take some every day in the form of psyllium husk -- I also need to because of the effect my daily iron pills have on me.
The flax is full of Omega 3's and fiber -- you must eat it ground to get the benefits; whole seed will pass right through you.
My regular smoothies have the following in addition the the smoothie base of protein-fiber-flax-ice-water:
* 1 carrot, 1 serving frozen berries, & 1/2 cup kefir
* 1 sm zucchini, 1 carrot, half an apple
* 2 cups beet greens (when I get a bunch of fresh beets), 1 carrot, 60 g banana
I use plain lowfat Kefir (Lifeway is the tastiest, but Trader Joe's is cheaper, and since I usually mix it with stuff it doesn't matter). Kefir, a drinkable sort of yogurt, has more probiotics and less crap than most yogurts. Don't use flavored yogurts unless you want to add sugar calories. And sugar-free yogurts have preservatives, gelatins, and fake sweeteners -- and come in little plastic containers that most municipalities don't recycle. Kefir comes in #2 plastic.
Original recipe submitted by SparkPeople user ILLUDWINNEPOOH4.
(from the Biggest Loser Cookbook)
I have made them twice now. I like to leave the blueberries out, and instead cook them with 50 cal (140 g) worth of chopped frozen unsweetened strawberries, some lemon zest, and some Splenda. I pour this over the top of the pancakes.
It's like key lime pie! I think I will play with it a bit and try adding key lime juice or something in the future.
Lots of fiber
Cooks Illustrated recipe from 2008.
You could use any flavors and any fruits, but adjust nutrition/calories from recipe accordingly. Add extracts if you like. Add Splenda or other sweetener to make up for the plain yogurt's tartness if you do not like that. I think I will try adding some Metamucil to it next time to make it a higher fiber count.
This is just something I made up, there are tons of recipes out there for various variations of this. Play with it!
Joy of Cooking