Sophia Kamveris, MS, RD, LDN

22 Mill Street-Suite 105

Arlington, MA 02474

Tel: 617-515-8984
 Fax: 781-274-0269 
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© 2019 by Sophia Kamveris. All Rights Reserved.

 

Smoothie

 

I never really follow a recipe when I am making my smoothies! But I do put in some basics. I use almond milk (when I use the protein powder), but you can use skim or low fat milk, as well. ​With 210 calories and 19 grams of protein, this can serve as a good alternative for a quick breakfast meal for a morning commute by car or by rail. Vary it with an assortment of your favorite fruits. 

 

Here are some examples:

8 ounces of unsweetened almond milk
1 scoop of unsweetened, vanilla flavored whey protein powder (I use Biochem)

1/4 cup vanilla yogurt (regular or Greek); it adds a little more thickness to the shake

1Tbl of chia seeds or ground flax seeds
1/2 banana
1/2 to one cup of fresh or frozen blueberries or strawberries

 

DIRECTIONS: Blenderize and go!

If you don’t want to use a protein powder, use more Greek Yogurt and milk for added protein (1⁄2 cup plain or vanilla Greek yogurt or 8 oz milk)