High Protein Heart-Healthy Energizing Smoothie
If you’re a smoothie lover like me, you probably look forward to your daily dose of ice cold blended heaven in a cup.
The reason I’m such a big fan of smoothies is that they’re easy on the tummy and super quick and simple to throw together in a hurry. Whether it's for breakfast or a healthy snack later in the day, smoothies are a go-to for many.
However, as a nutritionist, I’ve seen smoothies written down in a lot of my client's food diaries, and although they’re made with healthy ingredients like fruit, nuts, seeds, nut butter, and nut milk, there tends to be a common theme in all of them: they lack protein!
Now, because smoothies are a breakfast staple, this is worrisome to me because getting in enough quality protein is absolutely essential for starting our day off on the right foot.
Why do we want to eat protein early in the day?
Well, because protein is the building block for our hormones and neurotransmitters, it helps keep our blood sugar balanced and stable, and it helps keep us full and focused for hours until our next meal.
I find that a lot of us are undereating protein (I’m even guilty of this myself), and I think that if we started our day with a protein-centric break-fast, we have a better chance of setting ourselves up for success and optimal performance (both cognitively and physically) for the rest of the day.
The reality is that when we undereat on protein, we tend to overeat carbohydrates and fat.
Now, there’s nothing wrong with carbohydrates and healthy fats from whole foods sources like fruits, vegetables, whole grains, nuts, and seeds.
But when we don’t get enough protein, it can make us want to reach for sugar (aka quick energy). For the average American, this looks like pastries, bread, crackers, chips, pretzels, cookies, and more.
For a more health-conscious individual, it could look like oats, a banana, grapes, nut butter, a handful of granola, nuts, seeds, or trail mix for an energy boost. These foods aren’t the devil (when eaten in moderation!), but if we’re leaning on them to get through our day, we can easily overdo it.
AND we’re still skimping out on what our body is really craving: protein!
Additionally, drinking blended fruit smoothies without adequate protein is going to send our blood sugar on a roller coaster ride, which also increases the likelihood of making poor (sugar and fatty) food choices for the rest of the day.
That’s why I recommend my clients steer clear of sugary breakfast foods (waffles, toast, donuts, bagels, and bread). Even tropical smoothies made from higher glycemic fruits like mango, pineapple, and banana can cause blood sugar problems.
How could a fruit give you blood sugar problems? I know it sounds crazy, but when we blend these ingredients down for a smoothie, they lose a lot of their fiber content which is there to help slow sugar absorption. Without the fiber, we’re left with a whole lot of fruit sugar (aka fructose), which can cause our blood sugar to spike, similar to a bowl of sugary cereal or a candy bar.
All this to say, if you want to kick your day off with a smoothie the right way, make sure you’re using lower glycemic fruits (like berries) and adding in enough protein from quality sources to keep your blood sugar stable and your hormones happy throughout your morning.
For me, that’s including raw goat’s milk, goat kefir, and protein powder.
I’m a big fan of goat’s milk because I can tolerate it much better than cow’s milk, and it contains a beautiful synergism of vitamins and minerals (like vitamin A, vitamin B12, vitamin B2, vitamin D, selenium, calcium, magnesium, and phosphorus), bioavailable protein, and healthy fats.
If you’re not a fan of dairy, you can use clean plant milk like almond milk or macadamia nut milk. Just make sure it's unsweetened and unflavored to avoid unnecessary added sugar, and the only ingredients are almonds (or macadamias) and filtered water. Elmhurst is a great brand.
Oat milk isn’t the best option because it is super high glycemic and is definitely going to spike your blood sugar (a topic for another blog post).
You can also sub regular unsweetened kefir, coconut yogurt (cocoyo), or plain Greek yogurt for the kefir. I like using kefir because it's an amazing probiotic and feels good on the tummy—and it’s high in protein! Score!
Note: plant-based yogurts tend to contain a ton of added sugars, gums, and filler ingredients. Be careful about the plant-based yogurt you choose and always go for minimal ingredients and avoid carrageenan (a gum that’s linked to cancer).
I also include a raw egg! I know, I know, skeevy, right? LOL! Please, keep an open mind here.
Raw eggs aren’t going to kill you with some bacteria-infested salmonella poison voodoo, that is, if you’re getting them from a quality source (i.e. pasture-raised, free range).
Just make sure you’re removing the egg white and only using the yolk. Not that the egg white is bad, but the avidin in raw egg whites inhibits the absorption of biotin, or vitamin B9, which is important for cell division, skin health, hair health, and more.
Alright, without further ado, let me break down this high-protein, heart-healthy, energizing smoothie recipe for you!
Ingredients:
½ cup raw goats milk (or equivalent)
½ cup goat kefir
1 raw pasture-raised egg yolk
2 scoops of protein powder
I use Simply Tera’s Pure Whey Organic Protein, but a grass-fed bone broth protein powder is another great option. I like this one by Designs for Health.
½ cup wild blueberries
¾ cup raw cauliflower (for texture)
1 tsp of maca
This is where the energy comes from! Maca is a plant that has medicinal properties ranging from increased libido and fertility to enhanced mood and energy levels.
1 tsp of beetroot powder
This is where the heart-healthy benefits come in! Beetroot powder contains nitrates, which are the precursors to nitric oxide, a gaseous molecule that dilates our blood vessels and enhances blood flow.
1 tbsp hemp seeds
1 tbsp chia seeds
4 ice cubes
1 tbsp cacao nibs (optional)
1 tbsp Peanut butter (optional, as a topping or you can add it in with other ingredients)
Directions:
Add the goat’s milk (or equivalent), goat kefir (or equivalent), protein powder, raw egg yolk, blueberries, cauliflower, hemp seeds, chia seeds, maca, and beetroot powder together and blend.
After the ingredients are blended, add in your four ice cubes and blend again.
Top with cacao nibs and peanut butter.
Enjoy!
Total protein: 37 grams
