Smoothie of the Week

As a mostly vegetarian (mostly, because sometimes I enjoy a nice piece of fish…Alaskan Salmon preferred), it use to be difficult for me to find good sources of plant-based proteins.

 Now that I have (see this post), I realize that I have more options than I ever thought I did and this smoothie is one to add to the list.

Banana Spirulina Smoothie
Serves 1


Handful of kale (stalks removed)
1/2 avocado
2 frozen bananas
1 Tablespoon chia seeds
2 cups homemade almond milk
1 Tablespoon spirulina

Mix all ingredients in a high-speed blender.  Add more liquid if you want a thinner consistency.

Wanna know about how much protein…lets take a look:

  • Kale: 1 cup = 2 grams of protein
  • Avocado: 1 whole = 3 grams of protein
  • Banana: 1 medium sized = 1 gram of protein
  • Chia seeds: 1 TBSP = 2.35 grams of protein
  • Almond Milk: 1 cup = 1.5 grams of protein
  • Spirulina: 1 TBSP = 4 grams of protein

For this particular recipe, there is a total of apprx 14.85 grams of protein.

If you really want to boost your protein intake you can also add 1 TBSP of hemp seeds, giving you an additional 5.3 grams of protein.

You may also get extra protein if you choose to add more almond milk or if your kale addition is more than 1 cup.

So how much protein should you have per day? According to the DRI (Dietary Reference Intake), 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman.  Lauren Antonucci, MS, RD, director of Nutrition Energy in New York City says pregnant women need about 10 more grams of protein than they did before. And “nursing women need 20 grams more protein a day than they did before pregnancy to support milk production.”

So there you have if folks, sounds like this recipe is a good start to get those muscle building and the fat burning!


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