Tuesday, January 13, 2009

Smooth Move

Smoothies are a very versatile drink. They can be as easy or as complicated as you want to make them. The most important thing is that they are nutritious and filling. One simple smoothie in the morning for breakfast can give you all the stuff you need for a great start to your day. And, all you need is a blender and a few ingredients!

Beware, not all smoothies are created equal. If you frequent the local smoothie shop, make sure you've checked out what's going into your favorite drink. Just because it's a smoothie doesn't mean it's good for you. Some are packed with extra sugar, calories, and acids. If you're making them at home, you have more control over the ingredients and you can customize them to your specific nutritional and/or training needs.

I've tried several different smoothie recipes and the recipe below is the result of playing around with different ingredients until I found the right combination of protein and flavor that works for me. I usually have this smoothie two or three times a week for breakfast. Because of the amount of protein, it also makes a great recovery drink after a hard workout or long run. The Greek yogurt alone has 20 grams of protein!

The great thing about this recipe is that anything goes. Don't like Greek yogurt or want less protein? Try a more traditional variety of yogurt. Want more protein? Add some vanilla-flavored whey protein powder. Prefer the texture of a slushy? Use frozen fruit. Don't like orange juice? Use pineapple. Try it out and let me know what you think.

For more smoothie recipes, go to www.smoothieweb.com.

Protien Breakfast Smoothie
1 cup nonfat Greek yogurt
1/3 cup orange juice
1 1/2 cups fresh or frozen fruit


Place the yogurt and juice in a blender and puree until smooth. Keep the blender on puree while adding the fruit. Increase the blender speed to blend until all the ingredients are smooth and frothy.

• If you like a sweeter smoothie, add Splenda to taste.
• Try a combination of fruit such as bananas and strawberries or blueberries and bananas
• Add a scoop of vanilla-flavored whey protein powder for an extra dose of protein


Anonymous said...

Hey Runner dude

You can also try honey as a sweetener. As long as it is unprocessed and you don't go too crazy, it is a good option for the health-conscious.

RunnerDude said...

Great idea! You know I read where honey is the only food that will never go bad or spoil. Ever. Ain't Mother Nature grand?

Anonymous said...

Nope, nope, nope. Sorry--it doesn't count as a meal unless you get to chew something. I love Smoothies but get Slim-fast flashbacks from college when I try to make them my meal. =)

RunnerDude said...

LOL!! Yep, but if you use the Greek Yogurt, it's really thick. Know it's hard to believe, but it is very satisfying. A Slilmfast shake it is not. Or, don't use it as a meal, use it as a recovery drink. Or, since it's so thick, through in some Kellogg's lowfat granola cereal without rasins and eat it like a parfait!
PS: There was an article in Runner's World a while back that talked about how Slimfast shakes actually make good recovery drinks. Who da thunk?!

RunnerDude said...

Okay, I'm a little slow. I just realized, that you're the Blueliner Dena! Missed you today at the Blueline. It was 9 degrees!!!!

Anonymous said...

Thanks so much for the link to my smoothie recipe site. If you have any recipes to share just send them my way.

RunnerDude said...

Hey Smoothie Guy! No problem. Your site is great! I've tried several of your recipes and they've all been great!

lunchboxwendy said...

I add a little cinnamon to mine and also a little sesame oil for some good fats.