I'm ashamed to admit that my blender has been broken for over a year out of pure laziness--but no longer! (It needed a new blade which involved tracking down the right part for a model number that wasn't listed anywhere on the blender or the manual...#FWP.) Now whenever I get tired of my usual ol' eggs + something else breakfast routine I can make myself a cold refreshing glass of calories:
I am pro-smoothie when they're done right. A fruit+fruit juice base is a sneaky sugar bomb and does nothing to keep one full until lunchtime. With only a few trial runs I managed to get my favorite formula down pat and I can dress it up as I please with different flavors--easy breezy smoothie girl?
Emma's Anytime Smoothie Base
- 1 serving protein powder (preferably where one serving=20-30g of protein)
- 1/3 cup full-fat coconut milk
- 1 tbsp natural unsweetened nut butter (add 2 for extra calories)
- approx 1 cup unsweetened almond milk (I add all other ingredients and then fill with almond milk til the 16oz line on the side of my blender)
- 1 tsp psyllium husk powder (optional, if you need more fiber)
Here are a few of my favorite combinations!
PB Banana Chocolate: Base plus 1 small frozen banana (in pieces), use peanut butter for the nut butter, 1 tbsp unsweetened cocoa powder. If the banana alone isn't sweet enough, you can add stevia or the sweetener of your choice. Added sweetener or sweetened protein powder/nut butter/almond milk etc will change the total calories and sugar. Breakdown: Approx 436 calories, 30g carb/30g protein/23g fat.
Blueberry Almond Butter (pictured): Base plus 1 cup frozen blueberries, almond butter as the nut butter, sprinkle of cinnamon. Breakdown: Approx 415 calories, 28g carb/27g protein/23g fat.
PB & Strawberry "Jelly": Base plus 1 cup frozen strawberries, PB as nut butter, sprinkle of cinnamon. Breakdown: Approx 403 calories, 22g carb/29g protein/22g fat.
Pretty much any fruit with your choice of nut butter is win. I buy already frozen berries but chop and freeze fresh bananas myself. I've found that a standard can of coconut milk has enough for 4-5 smoothies in it, but if you don't want to have multiple smoothies in a week you can use it up in other recipes. And if you don't use whey protein powder, these smoothies are dairy-free and vegan!
Are you a smoothie devotee? What's your winning recipe?