Just because you don’t have time to sit down to a meal or snack doesn’t mean you can’t fit some healthy nourishment into your day. We created four lower-carb smoothies that are packed with protein so you can have a satisfying snack or light meal on-the-go.

When you are running around and there’s no time for a sit down snack, try our blended yummies!

Vanilla Velvet Smoothie

Makes 1 serving

Prep: 5 min

Ingredients

• ½ cup plain nonfat Greek yogurt
• ¼ cup sliced green apples
• 3 oz unsweetened almond milk
• 1 cup loosely packed spinach
• 1 scoop vanilla protein powder
• ⅓ cup ice

Preparation 

Blend yogurt, apples, almond milk, spinach, and protein powder. Add ice and blend. Feel free to try other fruits such as blueberries. If they are not in season, try frozen blueberries.

Tips: Feel free to add 1 tablespoon of ground flax seed for increased protein, fiber and omega 3. We have been known to add flax seed to our pancake batter to get that mild and nutty flavor.

Fun Facts: If you need a boost for your gut health, try yogurts with probiotics. The two types that have been studied the most are Lactobacillus and Bifidobacterium.

Nutrition Information Per Serving

Calories: 202; Total fat: 4 g; Saturated fat: 1 g; Sodium: 277 mg; Cholesterol: 55 g; Total carbs: 20 g; Fiber: 5 g; Sugars: 13 g; Protein: 26 g; Potassium: 392 mg

Pink Power Smoothie

Makes 2 serving

Prep: 5 min

Ingredients

• 5 medium strawberries (about 1 cup sliced)
• 1 cup unsweetened soymilk (or unsweetened almond milk)
• ½ cup plain nonfat Greek yogurt
• ½ cup ice cubes

Preparation

Place all ingredients in a blender and blend until smooth. Pour into a glass and garnish with an extra strawberry, and mint leaves

Tips: Feel free to substitute or add other berries like blueberries. We have reused glass containers from this French style yogurt where whole milk and real fruits are poured directly in the glass container.

Nutrition Information

Calories: 196; Total fat: 4 g; Saturated fat: 1 g; Sodium: 207 mg; Cholesterol: 5 g; Total carbs: 29 g; Fiber: 7 g; Sugars: 20 g; Protein: 13 g; Potassium: 280 mg

Peach Power Smoothie

Makes 1 serving

Prep: 5 min

Ingredients

• 1 medium fresh peach, peeled, pitted, and chopped, or frozen equivalent
• ½ cup nonfat milk
• 4 oz nonfat vanilla yogurt
• 1 cup ice cubes
• ½ teaspoon Ground cinnamon

Preparation

Place the peach, milk, yogurt, and ice in a blender. Blend until smooth. Pour the mixture into a glass and sprinkle each with cinnamon to taste.  

Fun Facts: The distinct smell and flavor of cinnamon comes from the oily portion. Cinnamon is rich in antioxidants. Some research have shown that it may help you manage blood sugars, protect against heart disease, and reduce inflammation.  

Nutrition Information

Calories: 179; Total fat: 0 g; Saturated fat: 0 g; Sodium: 86 mg; Cholesterol: 8 g; Total carbs: 32 g; Fiber: 2 g; Sugars: 28 g; Protein: 13 g; Potassium: 384 mg

Tropical Thunder Smoothie

Makes 1 serving

Prep: 5 min

Ingredients

• 1 cup fresh pineapple
• ¾ cup unsweetened almond milk
• 2 fresh sliced mango
• 1 cup ice cubes

Tips: Feel free to add 1 scoop of vanilla protein powder for a smoother taste. If fresh fruits are out of season, feel free to use frozen pineapples and mangoes. We have been known to snack on these frozen yummies. If you are going the frozen route, refrain from adding the 1 cup of ice cubes.

Fun Facts: Pineapple contain enzymes that helps break down protein and aids digestion, rich in fiber to promote regular bowel movements, high in vitamin C, and anti- inflammatory properties. Mangoes contain vitamin C, carotenoids, soluble fiber, and antioxidants to help protect against oxidative stress and inflammation.

Preparation

Place all ingredients in a blender. Blend until smooth. Serve immediately.

Nutrition Information

Calories: 154; Total fat: 3 g; Saturated fat: 0 g; Sodium: 140 mg; Cholesterol: 0 g; Total carbs: 33 g; Fiber: 7 g; Sugars: 25 g; Protein: 3 g; Potassium: 535 mg

Energized and Irresistible Smoothie 

Makes 1 serving

Prep: 5 min

Ingredients

• 1 tablespoon Starbucks Instant Coffee (Medium roast has smooth and nutty flavor) We also tried Folgers coffee instant packets – you might need 2 packets)
• ¼ cup of warm water
• ¾ cup unsweetened almond milk
• 1.5 cup ice cubes
• 1 teaspoon Vanilla beans extract
• 1/4 teaspoon Ground cinnamon
• 1 tablespoon of Chia seeds (optional – great for adding Omega 3)

Mix powdered instant coffee with a small amount of warm water before adding it to a blender with almond milk to ensure a smooth and consistent coffee solution.

Tips: If your smoothie is too thick, no worries, just add extra almond milk. If it is too thin, add more ice and blend again.

Fun Facts: Plain coffee is low in calories (2-4 calories per cup). Per FDA regulation, as long as the serving size is under 5 calories, it can be labeled as “0 calories”. Under the nutrition information, we added 4 calories along with the unsweetened almond milk calories.

Try the layered look for a party: Blend half cup of ice with 1/3 of the unsweetened almond milk, set aside. Blend all of the ingredients as instructed above. Pour some of the original blend 1/3 of glass. Then slowly pour the set aside blended almond milk ice blend. Save half for the top. Alternate until you have the look you wanted.

Use shaved dark chocolate for garnishing, not shown.

Preparation

Place all ingredients in a blender. Blend – high speed until smooth. Serve immediately.

Nutrition Information

Calories: 34; Total fat: 0 g; Saturated fat: 0 g; Sodium: 140 mg; Cholesterol: 0 g; Total carbs: 3.4 g; Fiber: 0 g; Sugars: 0 g; Protein: 1 g; Calcium: 470 mcg; Magnesium: 10mg; Potassium: 170 mg; Vitamin D: 2mcg and Vitamin E: 4 mg; Caffeine: 57 mg

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