Liquids - Smoothies
Smoothies or shakes, are the basis for a lot of patients in the early post operative period, or for breakfast for others. Sometimes you just need to have something in the morning that is quick, will hold you over but contain both flavor, protein, and a little added punch.
There are a wide variety of satisfying, and low calorie liquids that will keep you felling full, but not bored with the average weight loss shake or smoothie.
For this phase we get our first appliance, a kitchen blender. These are very personal choices, and you may have a blender - but here are a few things to think about: is it easy to use and easy to clean? Do you travel a lot and have different people wanting different items? For easy travel, I recommend the Tribest personal blender or the magic bullet. But what I have, and most professional chefs have is the Vitamix blender. Easy to use, and the best first appliance you will buy.
It always happens - morning is rolling along and all of a sudden you realize you are hungry. Not right away when you wake up, but sometime. For some it is 5 am when you get up - but for most of us it is a couple of hours later. Here are a few of my favorite morning smoothie recipes that will combine protein powder with some ingredients around the house.
Recipes for Shakes and Smoothies:
Note: whenever possible I prefer patients to use whole foods for these recipes, more so than pre-packaged flavorings.
Milk: Since I am lactose intolerant I use Almond milk. You can choose milk if you like, and Shamrock Farms Fat-Free plus will provide you with a “mouth feel” of whole milk. Soy milk and Rice milk can also be used in these recipes.
- I prefer Almond Milk - most people have some lactose intolerance
Morning Coffee
2 scoops protein powder - I always prefer a whey based protein powder
1 tsp of Nescafe Instant Coffee (or some instant coffee crystals). But if you have them - take leftover coffee and put into ice cubes then use these for the coffee instead of instant.
8 ounces of Almond Milk
6 ice cubes (coffee if you have them).
Mix in a blender until there is no ice detected.
- I sometimes prefer the coffee shake in the mid afternoon
Version 2 – Morning Coffee without Instant
Ever make a bit too much coffee, but don’t want to throw it out. Well you don’t have to. Here is what I do with some “leftover” but great coffee. I store the old coffee in the refrigerator
1 cup of strongly brewed coffee – cooled
2 scoops whey based protein powder
8 ounces of Almond Milk (it comes in vanilla flavor for those who like such)
6 ice cubes (the more you add the more the smoothie is thick)
Mix in a blender until there are no ice chunks left.
- Make an extra cup of coffee for later
Coffee Mocha Smoothie
1 tablespoon unsweetened cocoa powder
8 ounces of Almond Milk
2 scoops whey powder
6 ice cubes - coffee ice cubes
Mix in a blender until there are no ice chunks left.
- Simple Cocoa powder in the shakes transforms them to the world of chocolate
Coffee Peanut Butter Smoothie
2 scoops whey based protein powder
8 ounces of Almond milk
6 ice cubes - made from yesterday's coffee
1 T of peanut butter (some like the PB2 powder)
1 T of instant coffee crystals (if you don't have any coffee ice cubes)
Mix in a blender until no ice chunks remain.
- One of my all-time favorite ingredients to add to these shakes. But sometimes this isn't easy - check out PB2-
Coffee Banana Smoothie
Whey based protein powder
8 ounces of Almond milk
2 frozen bananas - ok use GREEN bananas here. I know the photo is not green, but trust me.
¼ teaspoon of cinnamon
6 coffee ice cubes (if you don't have these then 1 T of instant coffee crystals)
a dash of nutmeg
Combine into your blender and mix until all ice chunks are gone.
- A banana provides a great smoothness and flavor to shakes
Another Version with fresh banana
Whey based protein powder
8 ounces of Almond milk
1 medium kind of green banana (do I have to tell you to peel it?)
6 ice cubes
1 cup of coffee – that has been cooled.
Peanut Butter Banana Smoothie
Whey based protein powder
8 ounces of Almond milk
1 medium banana (green is good)
2 tablespoons of crunchy peanut butter
3 Tablespoons of steel cut oats (this is rare I recomend these)
6 ice cubes
Mix in the blender until all is smooth.
- The best green tea is Matcha- makes a great shake
Green Tea and Peach Smoothie
Whey based protein powder
1 large peach, sliced and pitted
4 teaspooons unsweetened matcha green tea powder
1/4 cup fresh lime juice
1 cup water
2 cups of ice
And- sometimes you like something sweet for breakfast:
- Fewer calories, more protein, and healthier- but still tastes like the original
Reese's Peanut Butter Cup Protein Shake
6 ounces of Almond Milk
Whey based protein powder
1 Tablespoon of Peanut Butter or 2T of PB2
1 Tablespoon of Cocoa powder
6 ice cubes -- if you want a bit of coffee flavor use 3 regular cubes and 3 coffee ice cubes.
Blend until the mixture is creamy and smooth.