This blueberry banana smoothie is also an absolute protein beast. If you’re after a good workout recovery drink, or just looking to get more protein in your diet in general, then this is the smoothie for you. One serving (without added powder) already boasts well over 20g of the stuff – and with added powder (depending on the variety) will take you closer to the 45g mark.
What is a smoothie? A Smoothie has four elements – a fruit, a liquid, a body and a topping. The fruit can be anything of your choice, avoid something too citrus, but you can pick anything you like – mango and pineapple, banana and berries. Anything. We pick banana and blueberries here, you can take cranberries or raspberries or strawberries too. The liquid is generally milk or water. Milk can be regular dairy or vegan like soy or rice or coconut or almond milk. Coconut milk would go super with pineapple. The body would be anything that adds the thickness and the protein kick to the smoothie. It could be yogurt or cottage cheese or silken tofu. About 1/2 to 1 cup should be good. For toppings you can use fresh fruits or bits of dark chocolate or chia seeds. Chia seeds don’t have a strong flavor of their own and can be added to every smoothie. You can add a scoop of protein powder for an extra protein kick, and add a new flavor to the smoothie.
So for the banana-blueberry smoothie, here’s what you need –
1 cup blueberries
2 ripe bananas (should be soft and sweet)
1 cup plain water or coconut water
1 tsp vanilla extract
1/2 cup cottage cheese
2 tbsp chia seeds
Zest of one lemon
1 scoop vanilla protein powder (optional)
Add all the ingredients to a blender bowl, grate in the zest, blend, pour and serve.
Here are the nutritional facts –