*That is my empty blender bottle. I liked my smoothie so much I guzzled it before I remembered to take a pic. Oops. Yum.
I'm a huge advocate for eating "real food". I think it's important to practice portion control, eat a healthy variety of foods each day, and always avoid "pills, powders, and potions".
I really mean it. I'm not going to put a big lecture here about why I'm against supplements and the three Ps; that's not what this blog is about. However, I am about to post a recipe for a smoothie that uses protein powder, so I figured I'd best explain it a bit. The brief version: I needed to make a radical change in order to actually lose pounds on the scale, so I chose a specific, short-term plan and incorporated a protein supplement in order to shake up my metabolism (or whatever it is that is helping me to lose... and it is, by the way, helping). I do not advocate using supplements or any of the three Ps long term, but I do believe that within a defined, short-term diet plan, they can be useful.
The issue with using protein powder is it tastes awful and feels gross in your mouth. I hate it. It makes me gag. But I have found with this particular recipe that I not only tolerate but actually enjoy getting my protein in, and the added bonus is it satisfies me for a very long time. I'm less likely to indulge or over-eat after I have this smoothie, so I'm trying to have it regularly.
What you need:
1/2 C of cold, strongly brewed coffee, plus a little more
1/4 C of 1% milk
4 tsp granulated sugar
1 scoop of chocolate-flavored protein powder.
1/2 C of cold, strongly brewed coffee, plus a little more
1/4 C of 1% milk
4 tsp granulated sugar
1 scoop of chocolate-flavored protein powder.
Approx 1/2 C ice cubes
Blender
Notes:
Regarding the protein powder: I use Optimum Nutrition's Platinum Hydro Whey (chocolate). I admit, the reason I'm using it is that we had some in the house already from our former weight-lifting days. There may be better options out there for weight loss, but I have found that in terms of meeting my current specific goals (filling, low calorie, tolerable on the palate) it's fine.
I brew a large pot of coffee on the weekends for use during the week. I use Panera's Italian Espresso because I find it good and strong without being too bitter. I put it in the fridge in a pitcher unsweetened once it has cooled.
What you do:
In my blender bottle first, I mix the coffee, milk, sugar, and protein. Shake vigorously, until the powder is (mostly) mixed in. I then add enough ice cubes to bring the total volume in the bottle up to just below the lip, then dump the entire mixture into my blender. If you're doing it this way, do not forget to retrieve your blender ball before you turn on the power blender. Metal in your shake? Not delicious.
I use the "ice crush" setting on the blender and blend the hell out of the ingredients. It gets kind of frothy, which I think is a good thing. Once it's all smooth, I pour it gently back into my blender bottle. I use a big plastic straw so I can drink while I'm driving. Up to you how you get it into your mouth.
That's it. The great thing is, it's about 240 calories and it fills you up for hours... I'm normally so full that I only want a little fruit or veggies for lunch, and I'm good until dinnertime. What I love about this recipe is that you honestly cannot tell there's protein in the smoothie at all... it gets so well-blended, it's just like drinking an iced coffee. Plus, I get my caffeine fix too. :)
One thing: be sure to hydrate well throughout the day. I've heard protein powders can have some less-than-ideal side effects in terms of digestive regularity. So drink lots of water... you should be fine. :)
