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High Protein Green Smoothie
Need to load up on antioxidants? Boom, fruit and veg by the handful! Looking to add protein to your diet? Smoothies have got your back. But what is the best source of protein to blend in? To be certain, there are some great protein powders available there is also a lot of crap out there—read your labels! For example, when I was pregnant and trying to add a whopping 20 additional grams of protein to my diet each day, I turned to a high-quality protein powder. But, there are also a lot of fantastic smoothie mix-ins naturally packed with protein that you can enlist in your daily blend. These are some of my favorite ways to make a protein smoothie without protein powder. Soy milk also serves up 8 grams of protein per cup. Nut butter Hands up if you love to include nut butters in your smoothies! Good news—not only are these mix-ins delicious and stick-to-yer-ribs satiating, but they bring along a good amount of protein. Peanut and almond butter each contain about 4 grams of protein per tablespoon. Tahini paste contains a little less at 2. Seeds Blender-friendly seeds like hemp, chia, and flax are great smoothie mix-ins, each of which bring a handy dose of protein. Hemp offers the most, at 3. Chia seeds contain 2. Tofu Tofu is a great source of plant-based protein, and it blends up like a charm. Silken tofu will give you the smoothest texture, but I have been known to toss scraps of extra-firm tofu into my smoothies and though it may be more notable in the end result, it really blends up just fine. There is a fair range of protein content in tofu depending on the brand and the firmness, but you can estimate roughly 10 grams of protein per grams of tofu. Yogurt Yogurt these days, eh? These are packed with protein at around 17 grams per cup! Icelandic skyr is another great option, similar to Greek yogurt in protein content. Stick with plain yogurt to keep the sugar content low, and sweeten your smoothies naturally with whole fruits. Cottage cheese is another great option. Beans Beans in your smoothies? One cup of black beans contains about 15 grams of protein, along with a healthy dose of dietary fiber. But one time I had some extra scrambled eggs on hand so I tossed them into a smoothie to see what would happen… and the result? One large egg contains roughly 7 grams of protein, so a couple tossed into a smoothie would certainly boost the protein content. Oats I love adding oats to my smoothies to make them into a more satisfying meal, and the good news is that they add a fair amount of protein. A half-cup of rolled oats will add 5 grams of protein to your smoothie. Cooked quinoa Much like oats, adding cooked quinoa to your smoothies will thicken, add protein, and turn your smoothie into more of a meal than a beverage. Half a cup of cooked quinoa will provide 4 grams of complete protein, along with a good dose of dietary fiber. One packed cup of kale not only adds fiber, vitamin K, and folate, but it also provides 3 grams of protein for your drinking pleasure. Try lightly steaming your kale for a few minutes prior to blending—it not only will blend more easily, but steaming kale makes it more thyroid friendly.
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