Basil Smoothie

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When I saw this smoothie recipe from Kelly Toups, RD, LDN, I new I had to try it. The refreshing flavor of fresh basil stands on it’s own. Everyone uses mint, and I suppose you could add some to this recipe, but why? Three simple ingredients that are healthy and natural. Give this a try for a refreshing twist.
In fitness, Bob

Kelly Toups, MLA, RD, LDN

Basil Smoothie

My basil smoothie post on Instagram last week prompted several inquiries, so today I’m sharing a full recipe post. Since I’m now the proud owner of an organic basil plant (thanks, Ashley!), this smoothie has been on heavy rotation during the beautiful, 80 degree days we’ve been blessed with in Boston lately. The Sweet Basil Smoothie recipe from my Giada at Home cookbook inspired this recipe, but to add creaminess (and cut the added sugars), I omitted the sugary simple syrup in favor of a frozen banana. Sophisticated, yet unfussy, this 3-ingredient masterpiece is the ultimate warm weather refresher!

Basil Smoothie

Basil Smoothie (inspired by Giada de Laurentiis)

Serves 1

Ingredients:

  • 1 ripe banana, frozen in chunks
  • 3/4 cup nonfat plain Greek yogurt
  • 1/4 cup fresh basil

Method: Add all ingredients to blender and blend until combined.

Nutrition per serving: 180 calories, 1g fat (0g saturated fat), 32g carbohydrates (3g fiber…

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Berry, Protein Smoothie

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IMG_20150506_080525_869       This breakfast smoothie is a good mix of carbohydrate, protein and fat. I also added instant oatmeal to keep me feeling full, (satiety). The healthy fats in this are from the farm fresh eggs that I get. You could easily substitute avocado, nuts, or coconut oil.

My main protein source in this, is natural Banana flavored, grass fed,  whey protein from True Nutrition. I am not sponsored by them, nor do I get any kick back, but I like their prices, I can add flavors, they are sweetened or unsweetened, and I can get about any kind of protein source that I want. They have a Java Mocha that I add to my coffee and it is amazing!

IMG_20150506_075646_305      Into the Ninja went 1 fresh egg, 12 ounces Almond milk, 1/2 c rolled oats, 1 scoop protein powder, 1/2 c black berries, 1/4 c blue berries and 2 ice cubes. I did not add any sweetener due to the fact that the protein powder has Stevia in it and the berries added their own sweetness.

This came out to be 434 calories, with 13 g fat, 37g carbs, and 37g protein. For those of you interested; 245mg cholesterol, 350mg sodium, 113mg potassium, 10g fiber, 10g sugars, 21% Vit A, 25% VitC, 83% Calcium, and 19% Iron.

In fitness, Bob

Pineapple Coconut Smoothie

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IMG_20141121_083252_991                                    I wanted to start my day off with a flavorful  and nutritious breakfast, as we all should. I had made my wife a bowl of Coco Wheats, with an addition of coconut flakes and a small amount of coconut oil. It was a very well rounded blend of macro nutrients. Oh yeah, and it tastes just like a Mounds bar. (She loves this and requested it!)

For my pineapple coconut smoothie I used a farm fresh, raw egg. Disclaimer: I am aware of the dangers and risks of salmonella and am not advising that anyone takes my choice to do so, as a prescription to do the same.  That being said, I also added;                              

     8 oz plain Greek yogurt                                                                  1 c fresh pineapple                                                                          2 Tbsp coconut flakes                                                                    1 Tbsp honey

All ingredients were put into the blender and swam together happily for about 30 seconds. This made approximately 20 oz of deliciousness.

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According to MyFitnessPal, which is an app that I use to monitor my calorie intake, this smoothie came out to be 394 calories; with 54 g carbs, 32 g protein, and 10 g fat. This is a good blend! I typically stay on the high side of the recommended protein intake, due to my exercise and martial arts routine. You could easily add 1/4 of a banana to this and increase the carbohydrate ratio. A sprinkling of cinnamon in your smoothie wouldn’t hurt to keep insulin spikes down as well.

In fitness, Bob