Tag Archives: meal replacement smoothies

Blueberry Protein Smoothie

Shutterstock Blueberries

Those of you who know me, know that I’m not a fan of making non-food items a part of our daily diets and for the most part, I think heavily processed protein powders usually fall into a non-food category. Sure there are some decent ones out there but many contain ingredients from questionable sources and fillers that can wreak havoc on your digestive system. While I don’t see anything wrong with using a protein powder occasionally or while one is training for a specific event for a short period of time, I just prefer that we get the majority of our nutrition from things that our ancestors would recognize as food! It’s not that hard if you are willing to spend a little time in your kitchen each week.

One of the things I frequently get asked by clients is how they can get a good amount of protein in their smoothies without resorting to a protein powder – well, there are lots of ways to do it and this recipe is one way that seems to be the most enjoyable for people to drink.  It’s sweet, creamy and super filling! Plus it’s a gorgeous purple color!

If you’ve never had greens in your smoothies, try adding just a leaf or two of the lettuce on your first try and increase the amount of greens you add as you get used to the flavor.  Romaine is pretty mild and blends in pretty well flavor-wise.

This makes about 24 oz of smoothie – 1.5 servings. I like to drink 2/3 of it as a meal and save the other portion (well covered) in the fridge for a pre or post workout snack.  This smoothie is a good source of calcium, iron, potassium and vitamins A and C. A 16 oz serving has about 19 g of fiber, 14 g of protein and 21 g of good fat.

This can be changed up to suit your tastes easily too! I sometimes swap out the blueberries for strawberries and sometimes add some avocado in place of one of the seeds (lowers the protein a bit but it’s just as filling).  Other nuts and seeds like pumpkin, brazil nuts or cashews work well also.  And you get bonus points if you add additional vegetables – I like adding a stalk of celery or some cucumber!

Try this and let me know what you think!

1.5 cups frozen blueberries
1 banana
1 romaine heart, tough end removed, leaves washed
2 tbsp hemp seeds
2 tbsp chia seeds
2 tbsp almond or sunflower seed butter
1 cup water

A sweet smoothie packed with protein and even has hidden vegetables!

A sweet smoothie packed with protein and even has hidden vegetables!

Put all ingredients in a high powered blender and blend on high until smooth – about 1 minute. If you do not have a high powered blender you may find it easier to blend the hemp and chia seeds first with water, then add the other ingredients in slowly a little at a time.

This makes about 24 oz of smoothie – about 1.5 servings.