Protein Express Recipe: A Berry Healthy, Berry Tasty Protein Smoothie

Eric September 28, 2010




I know, cheesy title, but it got your attention, right? 🙂 Hopefully, you guys aren’t getting tired of these protein shake ideas. I figure the vast majority of you are downing protein shakes to supplement your protein intake, so I wanted to build a good selection of protein shake recipes pretty quickly.

You’ve probably seen or tried other berry-flavored protein shake recipes before, but I’d like to argue that this one tastes better and is better for you than many of those. I’m not advocating the use of the Dreyer’s Fat Free Vanilla Yogurt Blend Ice Cream this time, like I’ve done with the banana split and mint chocolate chip protein shake recipes. Instead, I’m using a bit of Greek yogurt here (for the protein and lower carb count), partially as a follow-through from last week, but also because you’re already getting sugar from the berries. (Fructose is lower on the glycemic index, so don’t fret too much over the carbs; just don’t go overboard!)

There are a few other ingredients I’ve purposely added to enhance the flavor, texture, and nutritional value of this protein shake. Hit the jump to read about these tips and get the full recipe.

I highly recommend using frozen berries for this recipe to help achieve that thicker, “milkshake” consistency like the other shake ideas I’ve shared so far (adding ice will dilute the flavor). Flash freezing of fruits and vegetables is done very well these days, so the nutrients are still preserved. Berries have tons of vitamin C and phytochemicals and flavonoids that may prevent many types of cancer. Lemon juice and sugar-free jam help to sweeten and brighten the flavors as well as to offset the “tangy” taste of the Greek yogurt. (It’s the combination of the frozen berries, jam, and lemon juice that let me include the Greek yogurt in this particular recipe. Without that much fruit flavoring to offset the yogurt, I don’t think the shake would be all that appetizing. The yogurt blend ice cream is always another option, albeit with a few more carbs and less protein.)

Ingredients

  • 1 scoop of lowfat vanilla or strawberry-flavored protein powder
  • 2/3 C frozen berries (strawberries, blueberries, raspberries, or mixed)
  • ½ C nonfat Greek yogurt
  • ½ tsp lemon juice
  • 1 Tbsp sugar-free jam (strawberry or seedless raspberry)
  • 1 C water

Directions

Blend all ingredients on high until smooth. You may need to pulse and stir a bit at the beginning if you have large, whole strawberries to blend. Add more water as necessary if mixture is too thick, or add more berries if it’s too runny.

Nutritional data: 230 Calories, 2g total fat, 1g sat fat, 24g total carbs, 6g fiber, 32g protein


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