A lot of people think that having a smoothie is healthy (yes it is!) and low cal (most aren't!). A typical smoothie can contain milk, fruit, honey, protein powder or ccocoa powder, yogurt, and sometimes nuts, seeds, sprouts or green superfoods. It's easy to consume 400-500 or more calories in a few quick gulps.
Unless you need to gain weight or are one of those blessed with not worrying about calories or carb content, experiment with the following recipe that minimizes carbs, fat and calories. It even sneaks in some cranberries to give you added anti-oxidants during your day. No need to add sweetened cranberries as the natural sugars from the banana and the sweetened protein powder are more than adequate. If you can't stand cranberries, simply leave them out or substitute with a couple unsweetened frozen strawberries. I use frozen fruit instead of ice as it leads to a more flavorful smoothie, and I love the texture that frozen bananas give to a smoothie.
Ingredients:
- 4 oz. Skim Milk (I prefer organic. Soy will also work - chill it first)
—40 calories - 1/2 frozen banana cut in half or in thirds
—50 calories - 1 small handful of frozen, unsweetened cranberries (more than a handful will make your smoothie more tart)
—10 calories - 1/2 scoop Protein Powder (I use a sweetened, chocolate whey powder from a company that attests it is hormone and antibiotic free)
—50 calories
Directions:
Add the milk and then the other ingredients to a powerful blender that can handle blending frozen fruit including a frozen banana (I use a Vitamix) and mix until well blended. Makes about 12 ounces.
With only four ingredients, this recipe is quick to prepare. If you want to indulge or add variety, add a tablespoon or two of lowfat yogurt or add an ounce of another frozen fruit like strawberries, cherries or blueberries and you'll still be under 200 calories. If you happen to grow peppermint or spearmint, try adding a mint leaf or two to the recipe. Mint leaves also make a lovely garnish.
Frozen Bananas Tips:
To keep frozen bananas on hand, simply peel ripe bananas (I stock up on organic bananas), put several together in a freezer bag, and freeze. They'll last for at least 2-3 weeks, and it's normal for them to become a little icy looking. Sometimes bananas can become too ripe before they all can be eaten. Freezing them for later use in smoothies is a great way to keep from throwing them out.
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