Recipe: Pumpkin Pie Smoothie

8 10 2010

(Yield:  1 serving)

Ingredients

½ cup Skim Milk 

½ cup Vanilla Greek Yogurt (I like Oikos)

1/3 cup Canned Pumpkin

1 TBSP Brown Sugar

¼ tsp Pumpkin Pie Spice

Optional:  1sheet (4 squares) graham cracker

Directions:

  1. Combine all ingredients in blender.
  2. Blend on high speed until smooth.

Nutritional information per Serving:
Calories 180  | Carbohydrates 30 g  | Protein 16 g | Fat 0 g | Sat. Fat 0 g

Nutritional information per Serving (with Graham Cracker):

Calories 240  | Carbohydrates 43 g  | Protein 17 g | Fat 1 g | Sat. Fat 0 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.

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Recipe: Watermelon Lemonade Smoothie

11 06 2010

(Yield:  1 serving)

This recipe can address both mistakes discussed this week (poor hydration and inadequate fruits and vegetables).  Watermelon is just over 90% water, so it can aid in hydrating your body.  It also provides a fair amount of vitamins.  It is a good source of vitamin A (beta carotene), vitamin B6, and vitamin C.

  • Vitamin A is important for optimal eye health and boosts immunity by increasing the actions of white blood cells.
  • Vitamin B6 found in watermelon is used by the body to manufacture brain chemicals, such as serotonin, melatonin and dopamine, which may help the body cope with stress.
  • Vitamin C in watermelon can help to enhance the immune system and can protect a body from harmful free radicals.

Ingredients

1 cup Seedless Watermelon chunks

½ cup Plain Greek Yogurt (I like Oikos)

¼ Cup Lemon Juice

1 – 2 TBSP Sugar

Directions:

  1. Combine all ingredients in blender.
  2. Blend on high speed until smooth.

Nutritional information per Serving:

Calories   270 Carbohydrates   38g Fiber  1g Protein   24g Fat 0g Sat. Fat   0g

Oatmeal can be added to smoothies for a nutritional boost.  Add ¼ cup of quick cook oats to blender first.  Blend on high until it’s a fine powder.  Then add the rest of the ingredients and blend.  This will be a little thicker.  So, if you want a thinner drink, add water or more lemon juice.

Nutritional information per Serving (with ¼ cup of Oats):

Calories   320 Carbohydrates   51g Fiber  3g Protein   27g Fat 1g Sat. Fat   0g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.


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Pineapple Grape Smoothie

28 04 2010

Here is a great way to get grapes into your diet!  This recipe has a 4 to 1 ratio of carbohydrates to protein; perfect for post-workout recovery.

Ingredients:

6 ounces pineapple juice
1 cup red seedless grapes
1/2 cup plain nonfat Greek yogurt
1 cup ice

Directions:

Blend together juice, grapes and yogurt.  When mixed well, add ice and blend until slushy.

Nutrition Information per serving:
Calories   255 | Carbohydrates   53g | Fiber  1g | Protein   13g | Fat 0g | Sat. Fat   0g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.


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Recipe: Banana Raspberry Smoothie

9 04 2010

Besides being a great post-workout drink, smoothies can be an excellent choice for breakfast on the go. This smoothie provides plenty of vitamin C, potassium, fiber, and anthocyanins. Anthocyanins are what give raspberries their rich red color. Nutritionally, they have unique antioxidant properties. So, enjoy this smoothie on your way to a healthier you.  Need more protein in your smoothie?  Choose the high protein version and get 31 grams of protein.  Great as a post-workout beverage following weightlifting, the additional protein aids in muscle repair.  Looking for a meal replacement?  The high protein version of the Banana Raspberry Smoothie would be a great choice; the additional protein is more filling and provides the additional calories needed for an entire meal.

Banana Raspberry Smoothie

(Yield: 1 serving)
Ingredients:
1 Banana
1 cup Raspberries, frozen
¾ cup Orange Juice
6 oz Light Vanilla Yogurt

Directions:
1. Blend all ingredients on high until smooth.
2. If consistency is too thin, add ice.

Nutritional information per Serving:
Calories 330 | Carbohydrates 76 g | Fiber 11 g | Protein 10 g | Fat 1 g | Sat. Fat 0 g

Banana Raspberry Smoothie (High Protein Version):

In addition to above ingredients, add 1 scoop of vanilla whey protein powder.

Nutritional information per Serving:
Calories 450 | Carbohydrates 80 g | Fiber 11 g | Protein 31 g | Fat 2 g | Sat. Fat 0 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.


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