Banana-Berry Protein & Fiber Smoothie


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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 288.5
  • Total Fat: 4.3 g
  • Cholesterol: 15.0 mg
  • Sodium: 118.4 mg
  • Total Carbs: 47.3 g
  • Dietary Fiber: 15.8 g
  • Protein: 18.5 g

View full nutritional breakdown of Banana-Berry Protein & Fiber Smoothie calories by ingredient


Introduction

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. 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.
Number of Servings: 1

Ingredients

    1.5 cup water and a few ice cubes
    .25 cup Kefir -- lowfat (1%) plain -- Trader Joe's
    .5 scoop Nitro-Peak Whey Protein Powder
    1 TB Flax Seed Meal (ground flax)
    50 g Banana (I freeze them ahead of time in chunks) -- this is about half of a medium banana
    50 g Carrot, raw - about 1 medium carrot
    .5 cup or 63 g Raspberry-Blackberry-Blueberry -- Rader Farm's (COSTCO)
    1 TB or 3 tsp Smooth texture, Sugar-free, Orange flavored 100% Psyllium Husk Fiber (COSTCO's Kirkland brand)

Directions

Blend all together at high speed for a minute or until thoroughly pulverized/blended. I use a Vita-Mix blender, but most blenders will do.

Note: Drink it all right away as the fiber will start making it gelatinous rather soon.

Number of Servings: 1

Recipe submitted by SparkPeople user DIET-DELIGHT.