Tag Archives: soy milk

Simple Smoothie

28 Mar

Staying active, particularly in stressful times, is important. Whether hopping on a bike for a ride, putting athletic shoes on to take a power walk, or picking up weights for a resistance workout, maintaining an active lifestyle is crucial to good health.

After a workout, there is nothing like muscle recovery in the form of a smoothie. It’s icy, refreshing, and packed with nutrition. I make mine from scratch, so I control the ingredients. There is no unwanted sugar, and I can customize the smoothie to my mood-or to what I have on hand. This is what my smoothie consisted of today.

Simple ingredients for a protein smoothie

I pulled out frozen raspberries, plain greek yogurt, chia seeds, cottage cheese, peanut butter powder and milk. The┬ástick blender easily brings it all together. These ingredients are easily customizable for dietary preferences, food intolerances, and allergies. And if you think you can’t have fruit with a low carb lifestyle, keep reading my friend.

Some fruit is okay to include, in moderation, with a low carb lifestyle. And since variety is crucial to a healthy diet don’t ditch fruit entirely, even on a keto diet. Just make informed choices. Did you know that raspberries can be keto friendly? They are a low carb fruit-about 5 net carbs per 100 grams. Since these little berries are packed with vitamins and antioxidants, go ahead and inlcude them (in small amounts) in your meal/snack rotation.

So here is how I built my smoothie from the ground up. I put frozen raspberries into my mixing cup. The chia seeds and peanut butter powder went over the berries. The dry ingredients on the bottom with the fruit makes it easier to mix into the smoothie.

I put the dry ingredients over the berries so they would mix in easily.

Next I added a splash of milk, chia seeds, and peanut butter powder.

Just a splash of milk.

I kept layering the ingredients, so in went the keto friendly protein packed greek yogurt and cottage cheese. Oooh, this was shaping up to be yummy!

Protein packed keto friendly yogurt and cottage cheese went in next.

That’s it. No added sugar or sweetener needed here. The berries will hit that flavor point in this drink. To finish off this delectable treat, I simply put the stick blender in the cup and turned it on. The mixture became velvety. Since the berries were frozen, this frosty treat is already nice and cold! But still, you can add some ice to really chill it down.

Whip this with the stick blender till creamy.

Pour this cold refreshing treat into a glass, add an eco friendly straw, and enjoy your post workout protein recovery drink!

 

Enjoy a Keto friendly high protein treat any time of day!

 

Other add ins for my smoothies inlcude almond or soy milk, unsweetened cocoa (great antioxidants!), an egg white (pasteurized for safety), kale, mint, basil, and crushed ice. Take walks, ride a bike, and stay active. And afterwards, enjoy a delicious treat like a fresh protein and vitamin rich smoothie! What kind of smoothie are you making today? Drop me an email or comment and let me know!

By the way, I use my stick blender a lot. Yes I have a blender as well (hello…margaritas!!) but use my stick blender for homemade sauces, soups, and smoothies. If you can fit this kitchen gadget into your budget, I highly recommend adding it to your kitchen tools.