Muscle Builder Power Smoothie
He’s my muscle builder protein recovery shake if I want a quick healthy meal replacement. It contains a nut or a seed milk such as sunflower seed milk or almond milk which I make myself in my vitamix. If you’re a little time poor, a spoonful of almond butter blended with water is a good replacement. I add a frozen chopped banana which makes my smoothie so yummy and creamy it’s just like eating dessert as a meal. I always add a scoop of protein powder to increase the amino acid nutrient profile and ground flaxseed which is high in omega 3 – an essential fatty acids that is necessary for good health and must be obtained from our diet. EFAs support the cardiovascular, reproductive, immune, and nervous system. Flaxseed is also high in fiber that can help reduce cholesterol and keep you regular. I also love to add a sprinkle of ground cinnamon to any smoothie I make – as little as ½ teaspoon can help stabilize blood sugar levels and improve insulin sensitivity.
Whenever the body is growing, repairing or replacing tissue, protein is involved. It helps build collagen for healthy skin and bones – helps to build your hair and fingernails – helps defend your body against disease and also helps in hormone production such as testosterone and growth hormone. Your required amount depends on your age, weight and activity level. Usually 0.75 – 1 g multiplied by your body weight in kilos will give you a good base indication.
Adding protein to each meal also increases metabolism as your body requires more energy (calories) to process protein than it does to digest carbs. A study published in the American journal of physiology stated that the eating 1 g of protein per kilo of body weight increased the “thermic effect” by 42%. Eating protein also triggers a release of the hormone pyy that stops you feeling hungry. Good protein sources are seafood, free range / organic chicken, beans, nuts and seeds, eggs, pasture raised beef, game meat, tofu, tempeh, low fat dairy such as yoghurt and cottage cheese.
Time it takes: 1 minute
1 banana
250 ml milk (almond, seed, dairy, soy)
30 g protein powder
1 tablespoon ground flaxseed (linseed)
1/2 teaspoon ground cinnamon
½ cup ice to blend
Combine all the ingredients into a high speed blender like a Vitamix.
Blend until smooth and creamy.
Serve immediately and enjoy.
Protein: 25 g
Carbs: 17 g
Total fat: 8.8 g
saturated: 1.7 g
Fiber: 6.7 g
Calories: 221
kilojoules: 1020
Additions:
Add 1 teaspoon cocoa powder and a little honey for an awesome chocolate flavour
Add half a cup of blueberries.
Replace flaxseeds with chia seed
Use coconut water in place of almond milk.
To make your own almond milk click onto this recipe on my site or just add 1 : http://www.thehealthychef.com/2011/07/almond-milk/
To lovely, I had this, this morning!!!~! Thankyou
Teresa did you say you will soon release a new cook book or was I imagining it?
Is there a quality substitute for Almond Milk? I know you have to pay for quality but at over $5/litre I’d like to know if there’s something else I could use in its place.
Hi Piero, you can use any milk you prefer to drink. you can make your own almond milk or seed milk very cost effectively by clicking onto this link on my site: http://www.teresacutter.com/2011/07/almond-milk/
…and I haven’t seen “seed milk” anywhere, what is it?
Seed milk is basically a cup of seeds such as sunflower or pumpkin seed blended in a Vitamix with 1 litre of water, 2 fresh dates and vanilla. Strain and use for all smoothies, milk shakes and on muesli.
Man, you’re quick!! : ) Thanks for the prompt reply!!
Hi Teresa,
Could you please let us know what your recommended protein powder is? Would prefer a dairy free one (ie not whey protein) but open to whatever you think is the best option!
ps – LOVE all the recipes, so glad I came across your website, thanks so much for all you do!
Hey Bel – for a dairy free protein powder I don’t mind the Sun Warrior vanilla protein powder – it can be a little grainy, so mix it well. Throwing in some silken tofu will boost it up too without using powder.
Any idea on the fiber content. I like to work out WW pro points for my wife to keep track of what she eats. Looks great, will try it out soon, especially as I’m trying out all things Chia at the moment
Hey Murray – check the nutritional panel. Fibre is 6.7 g per serve.
Drinking this as I type. Its absolutely delicious! Will definitely make this more often