Today we have three protein smoothies on the menu. Let’s see some delicious ways to morning refresh and rebuild energy for the upcoming day. So, get your mood in sports mode 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 regarding 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. 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 an adventuristic spirit when mixing and combining ingredients. Have fun choosing the ingredients, shopping, and calculating the necessary amounts.
Anyhow, let’s jump into mushing! :)
Our Top 3 Protein Smoothies
Peanut Butter Power Smoothie
Peanut butter
When it comes to energy renewal or simply revitalizing bodily functions with protein smoothies, peanut butter is one of the most common choices out there. 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 content, peanut butter does a 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 love.
Mulberries and Blackberries
The next addition is an exotic fruit mix of mulberries and blackberries. Full of phytonutrients, and different types of polyphenolic compounds as well as lutein, mulberries bear multiple body health benefits. They are also rich in fiber, which makes them 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
Soy milk comes into the mix bringing several benefits:
- omega-3 and omega-6 supported blood vessel strengthening (protecting them from internal damage 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 a certain plant hormone named phytoestrogen;
- helps fight osteoporosis because it contains phytoestrogen;
Lime Juice
Fresh lime juice, besides being a very refreshing and aromatic addition, brings a bunch of healthy nutrients to the mix as well. First, the vitamin C contents are off the charts, but it is also rich in dietary fiber. Iron, copper, calcium, and potassium are some of the minerals in lime, making them 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 a nice protein boost and a flavor addition, which will fall into place together with the peanut butter and berries.
The recipe:
- 1/2 cup mulberries
- 1/2 cup of blackberries
- 1 tbsp peanut butter
- cup soy milk
- 1 tbsp lime juice
- 1 scoop vanilla protein powder
Cottage Cheese Uplift Smoothie
The next recipe in today’s protein smoothies list is a healthy cottage cheese-based mix with uplifting flavor.
Cottage Cheese
The main protein load is the first ingredient, 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 for the blood and the blood vessels.
Banana
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
Orange in this combination 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 and helping the blood vessels do their job properly. The potassium contents of oranges deserve an honorable mention, making it beneficial in regulating blood pressure and heart rate as well.
Cocoa Powder
Cocoa powder brings loads of health benefits hidden behind nutrients such as fiber, about 25 calories, magnesium, and iron. It is a known fighter against depression and is widely used for its skincare benefits. Some of the other health benefits of cocoa powder include treating diabetes, helping speed up the process of healing, alleviating mood, obesity regulation, cholesterol levels management, support of cardiovascular health, and even anti-cancer properties.
Almond butter
The last ingredient for the second of our protein smoothies list is almond butter, rich in copper and calcium. Due to this fact, almond butter is very beneficial for properly operating 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.
The recipe:
- 250 grams of fat-free cottage cheese
- 1 frozen banana
- 1 orange
- 2 tbsp cocoa powder
- 1 tbsp almond butter
Exotic Punch 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 enjoy this one, as it replenishes the energy and fuels the body for the upcoming day.
Peppermint Extract
Peppermint extract is the first of the ingredients with potent properties. It bears a 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.
Milk
Choose a non-dairy milk of your liking and preference 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.
Chia Seeds
Another potent and very important ingredient for today’s protein-packed recipe is 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
Honey adds itself to the extremely healthy and beneficial ingredients, whether using it in some kind of recipe or consuming it plain. It is the most popular energy storage food, anti-bacterial fighter, throat irritation and cough suppressor, and wound healer. It is even known to lower the risk of developing heart conditions and cancer. Also, as I’ve said a couple of times, when it comes to natural sweeteners, honey is by far my favorite. :) Besides, raw honey never goes bad.
Red Grapes
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 red grapes contains a 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 of non-dairy milk of choice
- 1 tbsp chia seeds
- 2 tsp honey
- 1/2 cup frozen red grapes