21 March 2009

The Best Quick Smoothie Breakfast

I know, I know... I probably shouldn't claim anything to be the best - but really, this is the first smoothie I have whipped up that really satisfies me as a breakfast supplement. Count me as a girl who needs to chew food to be satisfied, so when I tried coming up with a new breakfast smoothie I was definitely skeptical on how much I would like it as a meal replacement.


I specifically like this smoothie because it has more to offer than just sugar. It packs a serious protein punch without using protein powder! You read that right - no protein powder but still full of healthy lean protein! I cannot stand the chalky mouth feel of protein powders, and I am anxious about putting such a highly processed ingredient into my body, especially the ones that are loaded with artificial sweetener (talk about disgusting!).


In the past year, I have truly discovered Greek yogurt. I say truly discovered because I had eaten it before, but I had never really figured out how I enjoyed it until the past year. Greek yogurt is packed with lean protein, lower in carbohydrates and lactose than regular yogurt and a great building block for a healthy diet. I know it can be higher in fat and calories than regular yogurt, so I just look for 0% fat - it is so rich and creamy that I don't notice the missing fat and calories. I have learned to love yogurt by taking plain 0% fat Greek yogurt and mixing it with a teaspoon of homemade blueberry jam and topping with some homemade granola. It is delicious! Since discovering that combination, I always have it around the kitchen. I decided to try it in my skeptical smoothie, and it really worked out!


This smoothie starts with frozen blueberries - a perfect money saving ingredient since frozen is always cheaper than fresh. Then a few cubes of ice, a big dollop of fat free Greek yogurt, some banana and a little juice to loosen everything up. After a few pulses in the blender, it comes together smoothly and nicely. I love this smoothie. I am no longer skeptical - the yogurt makes it ultra filling, and the fruit provides just enough sweetness to make it really tasty.

Skeptical Smoothie (serves 1 large or 2 small)

1 cup 0% Greek yogurt
1/2 cup ice
3/4 - 1 cup frozen blueberries
1 small, ripe banana
1/2 - 3/4 cup juice (I like fresh squeezed orange juice here)

Add all ingredients to a blender (adjust your liquids to create a smooth, easily blend-able consistency) and liquefy until smooth. (I find my blender works best if I put the ice and frozen blueberries on the bottom, then layer the banana and yogurt on top and pour the juice over the whole mess.) Enjoy!

4 comments:

RecipeGirl said...

Greek yogurt is a good idea. I love its creamy-ness. I like to have a good smoothie sometimes for lunch if I have a long workout just prior. Thanks for the tip!

Laura said...

My Greek yogurt does not have near as much protein, although it has a decent amount. What is the brand you are obsessed with?

Josie said...

I have been comparing a lot of yogurt labels, and so far Fage 0% seems to be the healthiest (in terms of protein). It has something like 18-19 grams of protein per serving! Comparatively speaking, Trader Joe's brand has 8-9 grams (I looked today but am not 100% on the numbers :)).

Robin Sue said...

I have discovered Greek Yogurt too and love it. I can even eat it plain it is so nice and creamy. So that is how you get that non-chalky protein in your smoothy- great idea!! I use the Fage too.