Today we have three protein smoothies on the menu. Let’s see some delicious ways for morning refresh and rebuild energy for the upcoming day. So, get your mood in sports mode in order to fully complement the purpose of these protein smoothies!
As I have mentioned several times in my previous posts, consuming smoothies is always fun. We always strive for the best taste combination, and keep searching for new excitements in terms of flavor and shade.
And while that’s all nice, that’s not all there is to the habit of consuming smoothies. Smoothies are not just a way to refresh, nor just a dessert. This habit can also be efficiently used for different diet purposes and goals as well. And not only that, but it should be used in the way that suits your health needs the best, instead just your appetite and / or cravings.
One interesting point to remember is that the rules of combining fruits and vegetables are off the table. I always encourage and recommend adventuristic spirit when it comes to mixing and combining ingredients. Have fun choosing the ingredients, shopping, and calculating the necessary amounts.
Anyhow, let’s jump into mushing! 🙂
Peanut Butter Power
When it comes to energy renewal or simply revitalizing of bodily functions with protein smoothies, one of the most common choices out there is peanut butter. It is the main ingredient, rich in protein and heart-friendly potassium. Because of this, peanut butter is very beneficial in decreasing the chances of developing high blood pressure and stroke. With its rich fiber contents, peanut butter does good job promoting bowel health. Also, it brings bone-and-muscle-strengthening magnesium into the mix, antioxidants, Vitamin E, and that specific taste that many of us are in love with.
Mulberries and Blackberries
The next addition is a really exotic fruit mix of mulberries and blackberries. Full of phytonutrients, different types of polyphenolic compounds as well as lutein, mulberries bear multiple body health benefits. They are rich in fiber as well, which makes it friendly for the digestive tract, thus helping balance the metabolism.
Blackberries are also rich in fiber, but they represent a real nutrition pack. They are also packed in vitamin C and radical-hunting antioxidants such as lutein and zeaxanthin. Besides, they will nicely complement the mulberries’ flavor.
Soy milk comes into the mix bringing several benefits:
- omega-3 and omega-6 supported blood vessel strengthening (protecting them from internal damaging and lesions);
- weight loss promotion due to lower sugar and calorie content compared to regular milk;
- cancer prevention assistance (especially prostate cancer), due to its content of certain plant hormone named phytoestrogen;
- helps fight osteoporosis because it contains phytoestrogen;
Fresh lime juice, besides being very refreshing and aromatic addition, brings a bunch of healthy nutrients to the mix as well. First of all, the vitamin C contents is off the charts, but it is also rich in dietary fiber. Iron, copper, calcium and potassium are some of the minerals present in lime, making it even more beneficial for us.
Protip: Use fresh limes to squeeze the juice, but also use a grinder and grind some of the peel as it contains loads of phytochemicals such as terpenes and polyphenols.
Vanilla Protein Powder
It’s nice protein boost and a flavor addition, which will fall into place together with the peanut butter, as well as the berries.
- 1/2 cup mulberries
- 1/2 cup of blackberries
- 1 tbsp peanut butter
- cup soy milk
- 1 tbs lime juice
- 1 scoop vanilla protein powder
Cottage Cheese Uplift
The next recipe in today’s protein smoothies list is a healthy cottage cheese-based mix with uplifting flavor.
The first ingredient, and the main protein load, is the yummy cottage cheese. Some of the nutrients contained within are protein, of course, then carbs, phosphorus, vitamin B12. calcium, riboflavin, etc. Cottage cheese promotes muscle growth and weight loss, and due to its selenium contents, it provides antioxidant protection of the blood and the blood vessels.
Rich in fiber, which makes it a bowel regulator, the banana is – to me – an ever-welcome smoothie ingredient. always complementing the flavor just about perfectly. Bananas are also rich in vitamin C, thus helping our body fight off infections and diseases, as well as a myriad of other beneficial nutrients.
Orange in this combinations comes as a good antioxidant aid to the banana, but at the same time it gives the recipe a vitamin C boost. They are also rich in calcium, thus promoting bone and teeth structure, but also helping the blood vessels do their job properly. The potassium contents of oranges deserves an honorable mention, making it beneficial in regulating the blood pressure and heart rate as well.
Cocoa powder brings loads of health benefits hidden behind nutrients such as fiber, about 25 calories, magnesium and iron. It is known fighter against depression, and it is widely used for its skin care benefits. Some of the other healthy benefits of cocoa powder include treating diabetes, helps speed up the process of healing, alleviates the mood, obesity regulation, cholesterol levels management, support of cardiovascular health and even anti-cancer properties.
The last ingredient for the second of our protein smoothies list is almond butter, which is rich in copper and calcium. Due to this fact, almond butter is very beneficial for proper operation of the nervous system, and supports healthy communication among the brain cells. Vitamin E and magnesium contained within the almond butter help our body generate and store energy. And finally, it promotes cardiovascular health because it contains fat and fiber.
- 250 grams fat-free cottage cheese
- 1 frozen banana
- 1 orange
- 2 tbs cocoa powder
- 1 tbs almond butter
Read More: Strawberry Smoothie
The third, and last in today’s choice of protein smoothies, is an interesting and healthy mix, with an exotic aftertaste. We will use some flavor rich ingredients and some extra energetic ones as well, so feel free to play with the amounts to fit your desire. Either way, I am sure especially the more physically active readers out there will really enjoy this one, as it replenishes the energy and fuels the body for the upcoming day.
Peppermint extract is the first of the ingredients with potent properties. It bears powerful scent and refreshing feeling, so use your personally preferred amount. Other than refreshing your oral cavities by providing a cooling taste, peppermint extract helps the body fight bacteria and alleviate digestive problems. It can even be used against muscle pain to calm the body.
Choose a non-diary milk of your liking and preference in order to mush everything together. It is a great addition to this – third – of our protein smoothies presentation for today. If you want to keep consistent with our protein hunt, make sure to use soy milk, and if you care more for a nice taste, then maybe almond milk or coconut milk can be a better choice.
Another potent and very important ingredient for today’s protein-packed recipe, as it is highly energetic and extremely popular among athletes. Chia seeds are so valuable and beneficial, that they are known to be used by old civilizations such as the Mayans prior to going into battle in order to keep their energy level high enough.
Honey adds itself to the extremely healthy and beneficial ingredients, no matter if you are using it in some kind of recipe – or consume it plain. It is definitely the most popular energy storage food, anti-bacterial fighter, throat irritation and cough suppressor, wound healer and even known to lower the risk of developing heart conditions and cancer. Also, as I’ve said it couple of times, when it comes to natural sweeteners, honey is by far my favorite. 🙂 Besides, raw honey never goes bad.
Abundant in antioxidants, grapes are the exotic touch for the final of our protein smoothies list. The aftertaste and the aroma are ideal for plenty of smoothie combinations. The skin of the red grapes contains certain antioxidant known as resveratrol, which is known to actively support heart health. And last, but not least, is the anti-inflammatory effect, which eases common allergy symptoms.
Enjoy the recipe! 🙂
- 1/4 tsp peppermint extract
- 1 cup non diary milk of choice
- 1 tbs chia seeds
- 2 tsp honey
- 1/2 cup frozen red grapes