If you’re like my husband and I, and can’t stand the taste of protein powder, then finding a smoothie recipe that’s high in protein and sans powder can be tricky. But fret not my friends, it is possible, and it’s delicious!
This recipe is inspired by a classic summertime fav, peach crisp. It’s made with a blend of whole foods that are high in protein, fibre and nutrients. There are 2 options for this smoothie, one with yogurt and one that is dairy-free, each varies in the amount of protein it contains.
My husband’s version contains a high quality organic greek yogurt which is a good way to amp up his protein intake, and for a guy who has no interest in consuming protein powders, protein bars or pre-made protein shakes, this is a great option. The total protein count for this smoothie comes in at roughly 32g, of which 15g is from the Greek yogurt alone.
If you can’t stomach dairy, but want to keep your protein intake high, try blending up the dairy-free option by switching out the yogurt with half a cup of soaked cashews (or cashew cream). This will give you about 26g of protein per smoothie (9g from the cashews), which is a pretty good amount for a completely plant-based, dairy-free smoothie! For myself, this amount is actually quite good, because 26g would be about half or just over half of my daily protein intake.
To calculate how much protein you need daily, multiply your weight in pounds by 0.38, for a rough estimate.
[ Your Weight x 0.38 = Daily Protein Intake ]
If you participate in vigorous physical activity or have a physically demanding job you may need slightly (yes, only slightly) more protein than this calculation. Just be sure that your protein sources are clean, organic (whenever possible), and don’t contain any trans fats, excess sugar, or fillers.
Peach Crisp Protein Smoothie
Gluten-Free | Vegetarian | Dairy-Free Option Available
1 Cup Nut Milk, your choice (I like almond or coconut)
1/4 Cup Rolled Oats
1 Frozen Banana
1 Cup Frozen Peaches
1/2 Cup Greek Yogurt, or Soaked Cashews/Cashew Cream*, or Non-Dairy Yogurt
1/4 Cup Sunflower Sprouts
1 Tsp. Cinnamon
1 Tsp. Vanilla
1 Tbsp Hemp Hearts
1/2 Tbsp Ground Flax Seed
1 tsp Honey or Maple Syrups (optional)
Add all of the ingredients into your blender and blend until smooth.
*To cream cashews: Soak 1 cup of cashews in boiling water for 15 to 20 minutes, then drain. Add the cashews to your blender along with a quarter cup of filtered water and blend on high until silky smooth.
Make it the night before! Measure your ingredients out into a mason jar (except the frozen banana and peaches) and place it in the fridge overnight. In the morning empty the contents of your jar along with the frozen fruit into your blender. Blend it all up and enjoy your morning, it’s that easy!
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