I know an oatmeal smoothie looks boring. But don’t let that put you off as it tastes delicious and is filling.
Protein is required daily in our diet to repair cells and produce hormones, amongst other things. So it’s a good thing to include some in our smoothies.
Did you know that while our bodies can produce some of the amino acids it needs from other foods we eat, it cannot produce essential amino acids? For those, we have to get them daily from the foods we eat. Animal protein sources contain all the essential amino acids we need, but plant protein sources do not. So variety in our diet is good.
For quite a while now many folks have been including protein powders in their smoothie recipes. But too much protein is not good for us. Any protein that is not used is stored as fat which is why we put on weight if we do not pay attention to what is in our meals.
It’s suggested that unless you are very active the average man requires 56 grams and the average woman 46 grams of protein a day. A cup of diced chicken weighs about 140 grams and contains 43 grams of protein. So you can see why it’s worth keeping track of your protein intake if you want to lose weight – and why you may not want to add 25-30 grams of protein from that scoop of protein powder!
Although protein powders are high in protein, they lack the other nutrients found side-by-side in the natural sources they come from. Some of these may be added artificially to protein powders, but not all – and do you really want them that way? Not if you want to follow a natural, wholefood diet.
Uh-oh! I’ve climbed on my hobby horse again, haven’t I, lol?
And on another topic:
Always try to sip your smoothie and don’t rush it. This will allow your body, and namely your mouth, to produce saliva and the enzymes which are normally produced while you chew your food.
A fascinating aside – at least I found it so …
Did you know that chewing your food is not only to make it small enough to pass to your stomach?
As you chew, your tastebuds inform your brain what it is you’re eating, which in turn informs your gut to release the appropriate chemicals/enzymes required to deal with that particular food. Amazing, isn’t it? What wonderfully complex beings we are!
Anyway, back to our smoothies …
Recipe: Oatmeal Raisin Smoothie
Perhaps the best thing about this oatmeal breakfast smoothie is that it is incredibly filling. When I have one for breakfast, I never get the eleven o’clock munchies; it keeps me full and energized until it’s time for lunch. Jules at YankeeKitchenNinja
Serves 1-2
Ingredients:
1/4 cup Oats
2 Tbs golden Raisins
2 Dates, chopped so your blender handles it better
1/2 teaspoon Vanilla Extract
3/4 cup Coconut Water (or plain water)
3/4 cup Nut Milk Ice, or regular ice
1 frozen Banana
Optional: 1-2 Tbs hemp protein powder (check the calories if that matters to you)
If you wish to naturally increase the protein content of your smoothie then use dairy Milk (81-150 cals depending on fat %, 8 g protein) or add 1-2 Tbs Flax seeds (37 cals per tablespoon whole seeds, 2 grams protein) or nut butter (on average 95 cals per tablespoon, 4 g protein)
Blend until smooth and enjoy.
If you prefer not to use protein powder then check out our Protein Powders Substitute article.
Serves 2; approx 175 cals each
Serves 1; approx 350 cals each
All calorie calculations are an estimate. Calorie-content varies according to product and accuracy of measurement. Check the info on your packaging if you require exact numbers for what you eat.
You may also like:
Tasty Blueberry Oatmeal Smoothie for Under 250 Calories
Peach Ginger Coconut Smoothie for Just 190 Calories
Source: YankeeKitchenNinja
Photo: DrinkMeHealthy
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