Breakfast Power Smoothie

I am not a big fruit eater. I can eat vegetables til they come out my ears but I simply don’t like very many fruits. I think it’s a texture thing more than a flavor issue that goes back to my childhood. I love orange juice but I don’t like oranges. That white membrane on citrus fruit just creeps me out. I love banana pudding but I simply can’t deal with those stringy things on a freshly peeled banana (on a side note, I do love fruit that is covered in sugar and wrapped in crust, but that is one of the things I’m trying to avoid).  I do, however, appreciate the nutritional value of fruit and am trying to find ways of adding more into my diet. One easy way I have found is to make power fruit smoothies for breakfast. This nutrition dense type of smoothie is quick and easy to make. Since Scott and I both have an hour commute, they are super convenient to drink on our way to work. BTW, you can get double-walled smoothie containers with lids and straws at Dollar Tree for, you guessed it, a buck!

• 1/2 to 3/4 cup skim milk, juice or ice (I use soy milk as it seems to help with my hot flashes)
• 1 cup fresh or frozen fruit – Vitamin C, anti oxidants, fiber and natural sugar
• 1/2 cup Greek yogurt – High in protein ( to lower the sugar content I sometimes use Vanilla Carbmaster yogurt from Kroger)
• 1/8 to 1/4 cup oatmeal – high in protein and fiber
• 1/8 cup walnuts – high in good fat
• TBLS. clover honey – B vitamins and minerals
• 1/4 tsp. flax seeds – omega 3 fatty acids
• 1/4 tsp. ginger – natural anti inflammatory properties

There are several variable ingredients in this recipe that can effect the nutrition value and calorie count of the finished smoothie. I based my figures on using mixed berries and Greek yogurt and light vanilla soy milk. Adding other fruits, such as bananas, using whole milk rather than skim, or sweetened yogurt, for instance, can change the nutritional content drastically. Eliminating the honey reduces the calorie content by 60, using Kroger Carbmaster Vanilla Yogurt rather than Greek yogurt reduces the calorie content by 85 calories but also eliminates 6 grams of protein.

This particular recipe provides approximately:

• 390 calories
•  16.25 grams of fat (10 of which are good fats from the walnuts)
• 17 grams of protein
• 32 grams of sugar (mostly natural fructose from fruit)
• 6 grams of fiber

Using Kroger Carbmaster Yogurt and eliminating the honey provides approximately:

• 305 calories
• 15 grams of fat (mostly good fat)
• 17 grams of protein
• 24 grams of sugar (mostly fructose)
• 6 grams of fiber

I love making these smoothies that are delicious and packed with nutrients. All the protein and fiber in this smoothie keep me feeling full all morning.