Virginia's Fruit Smoothie makes two 16 ounce servings. Caloric count by serving.
- 16oz. (2 cups) Soymilk, unsweetened
- Cal: 70
- Fat: 4g
- Carbs: 4g
- Fiber: 2g
- Protien: 7g
- 30g Whey protein powder
- Cal: 60
- Fat: 0g
- Carbs: 2g
- Fiber: 0g
- Protien:12g
- 140g (1 cup) Frozen Strawberries
- Cal: 20
- Fat: 0g
- Carbs: 5g
- Fiber: 1g
- Protien:0g
- 140g (1 cup) Frozen Blueberries
- Cal: 35
- Fat: 0g
- Carbs: 8g
- Fiber: 2g
- Protien:0g
- 1 Banana
- Cal: 50
- Fat: 0g
- Carbs: 13g
- Fiber: 2g
- Protien:0g
- 7g (2 tsp) Soluble fiber powder
- Cal: 15
- Fat: 0g
- Carbs: 2g
- Fiber: 2g
- Protien:0g
- TOTAL CALORIC COUNT per serving
- Cal: 380
- Fat: 18g
- Carbs: 34g
- Fiber: 9g
- Protien:19g
If that sounds like a lot of calories for something that is supposed to help loose weight consider the following comparison:
For a
glutton like myself, who struggles with portion control, eating a chocolate doughnut will just make me want to eat another chocolate doughnut. If I abstain from this second doughnut, I am hungry again within an hour. The 16 ounce smoothie makes me feel fuller after I consume it. I feel a satisfying weight in my belly. While fruits such as bananas do not have the lowest
Glycemic Index, the added protein and healthy fats in the smoothie give my body something to work on until lunch time.
Smoothies are quick and easy to make. All the ingredients go into into a large blender. Start blending at a low speed until the frozen fruit has been broken up and then increase the speed to its highest velocity until the contents are uniformly smooth. 5 minutes every other day is all the time I need to make a healthy, satisfying meal for my mid-morning break at work, or shared with a buddy while watching the Sunday morning show on television.
Cheers!
Postscript: When Virginia began to make her smoothies this time around, our blender expired from the experience for some reason. Undeterred, she bought a Vitamix® which must be the culinary equivalent of a Nietzschean uberblender. Apparently, it can achieve velocities fast enough to boil soup with the friction of its blades. Should make smoothies for years to come.