Without Protein Powder!
Today I have a High Protein and Omega-3 smoothie for all the athletes and exercisers out there who are looking for a little protein boost. This recipe is also great for plant-based eaters who are looking to improve their Omega-3 status. What’s more, it doesn’t require any protein powder.
Commercially available protein powders can be convenient and tasty, but they can also be expensive, loaded with sodium, and full of weird ingredients that you don’t really need. So why not get your protein from whole, simple foods?
This smoothie delivers (approximately) 25 grams of protein, 22 grams of fiber, a huge amount of calcium, loads of antioxidants, and 5 full grams of ALA!
ALA is the “parent” Omega-3 fatty acid that is found in plants. It’s an essential fatty acid, some of which gets converted into DHA and EPA in the body. (EPA and DHA are the long-chain Omega-3 fatty acids). Plant-based eaters should consider increasing the amount of ALA in the diet to make sure that we end up with enough DHA and EPA.
In fact, experts recommend that exclusively plant-based eaters consume 3.6 grams of ALA per day for males over the age of 14 and 3.2 grams of ALA per day for females over the age of 14. (This is because we’re adding a cushion of 2 grams per day over the suggestion for omnivores). You can take a look here for more complete information on ALA recommendations.
Now as long as we’re talking about DHA and EPA, can I just state a quick fact?
Plants in the ocean make DHA and EPA, not fish.
But what about fish oil?! Well, fish eat omega-rich microalgea and the Omega-3 fats accumulate in their tissues. That’s how they end up being a great source of the stuff. A similar thing is true with chicken eggs. More and more egg sellers are marketing their eggs as “Rich in Omega-3s.” Have you noticed? Do you know why that is? They’re feeding the chickens flax! So if you’re looking to further boost your Omega-3 intake and are considering a supplement, you can cut out the middle-fish (and help heal our oceans) or cut out the middle-chicken (and help diminish animal cruelty) by going straight to the source with an algae-based Omega-3 supplement.
Now on to the High Protein & Omega-3 Smoothie Recipe!
INGREDIENTS Makes 1 Smoothie
- 1 ripe banana, frozen
- 1 Tbsp chia seeds
- 1 Tbsp hemp seeds
- 1 Tbsp ground flax
- 1 Tbsp cocoa powder
- 2 tsp spirulina powder (totally optional)
- 1.5 cups unsweetened soy milk
- Frozen berries to taste
METHOD
- Place everything in a blender and and process until smooth and creamy.
- Not sweet enough for your taste? Throw in a date or two or some more berries.
MEAL PREP TIP
As long as you have everything out, why not set yourself up for some easier smoothies in the future?
- Round up a few small containers.
- Measure in the dry ingredients: 1 Tbsp chia seeds, 1 Tbsp hemp seed, 1 Tbsp ground flax, 1 Tbsp cocoa powder, 2 tsp spirulina powder (optional).
- Cap tightly and store in the fridge! (Why? Ground flaxseed always needs to be stored in the fridge.)
- Next time you make a smoothie (or even overnight oats) tip one of these babies into the mix for a protein and Omega-3 boost.