Wednesday, July 25, 2012

Protein Smoothies

One of the many signs of summer is the need for a cool drink- and if you're working out on a regular basis, this often means protein smoothies are in season.

Smoothies are great because with a little creativity, you can experiment and create so many different flavors. Here are a few of my favorites-

By the way - Try out my newest sweet craving - a Mango and Banana Protein Shake - it combines tropical fruits like kiwi, mango and banana with the added taste of coconut and pecan. For a nuttier, fuller smoothie for when hunger hits hard- try out this fruit n' nut protein smoothie here or Strawberry Almond Smoothie made with almonds and fresh fruit.  If chocolate is more your thing, try out a Chocolate Chip Cookie Smoothie , Chocolate Covered Strawberries Smoothie, OR try this coconut and chocolate shake that is sure to wake you up 
and get you dancing- Protein Harlem Shake


Mango and Mixed Berry

In a blender, add 1/4 cup fresh sliced mango and 1/2 cup frozen mixed berries ( these can be fresh, but if they are- then you need to add in 2-3 ice cubes). Combine with 1 cup almond milk, 1/2 cup egg whites, and 1 scoop vanilla protein powder. Optional: 1 tbsp ground flaxseed.





GOOD Night Smoothie

This is a protein drink to be taken in the evening - either directly after a late workout session as a last meal, or right before bed. It hits my sweet tooth, and has the right kind of protein help you build and recover muscle tissue overnight. 

In a blender, combine 1 cup almond milk, 1/4 cup non or low fat cottage cheese, 1-2 tbsp natural peanut butter, and 1 scoop chocolate protein powder. Blend and serve chilled.



Blueberry Cheesecake Smoothie
(can also be changed to Strawberry, Blackberry, Raspberry, etc)


‎Blend together 1/2 cup almond (or skim) milk, 1/2 cup egg whites (optional), 1 scoop vanilla whey protein, 1/4 cup low fat cottage cheese, 1/2 cup of frozen blueberries (or strawberries for Strawberry Cheesecake) and 1 tbsp sugar free blueberry jam. Add cinnamon or ground flax seed to taste.



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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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