Saturday, August 28, 2010
This is a diverse recipe I came up with that even my kids like. Everyone I've made it for asks me for it.
If you leave out the olive oil, this is an excellent post-workout shake. Fats slow digestion, so leaving it out lets the carbs and protein get to my muscles faster. Usually at this time I'll throw half a teaspoon of L-glutamine powder into it, to expedite muscle repair. I can't taste the glutamine.
The secret to making it a milkshake consistency is using frozen fruit. Any kind will work, but my favorite is the berries.
Into a blender put:
1/2 C plain non-fat yogurt
1/2 C skim milk or cold water
1 C frozen mixed berries
1 scoop protein powder, flavor of choice (I like chocolate the best)
1 tsp. olive oil
Sweetener to taste (I use Splenda)
If I'm post workout I'll toss my powdered L-glutamine in, too.
Blend on high. If it won't move through the blender easily enough, add some cold water until it blends.
This is approximately 345 calories when made with the milk and equal amount of carbs and protein with about 7g of healthy fat. If you are on Weight Watchers it is a serving of dairy, 2 fruit/veggie servings, a lean protein, and a serving of healthy fat.
Let me know what you think!