PB&J Smoothie
Meet one of my favorite smoothies—PB&J. It’s perfectly sweet, filling, and balanced with fiber-rich carbs, protein, and healthy fats.
The nutrition highlights:
Banana and raspberries: These fruits combine to provide the sweet “raspberry jelly” flavor, but are also loaded with fiber to keep you full and prevent blood sugar spikes. One cup of raspberries also meets more than 50% of the RDI (reference daily intake) for vitamin C.
Peanut butter: 2 tablespoons contain about 8 grams of protein and provides healthy fats, which helps slow down digestion and keep you full longer.
Protein powder or hemp seeds: Add these ingredients to boost the protein content and make this smoothie a truly balanced meal or snack. Hemp seeds provide a whole food source of protein (2 tbsp = approx. 6 grams) as well as fiber and omega-3 fatty acids. But if you want a quick and protein-packed alternative, a simple protein powder will also do the trick.
Frozen cauliflower rice: Sneak some veggies into your diet by adding frozen cauliflower rice into your smoothies. While not a necessary ingredient, the addition of this nutritious vegetable provides many benefits. You’ll get an extra dose of fiber (to keep you full, feed beneficial gut bacteria, and keep blood sugars stable) and nutrients like vitamin C, vitamin K, folate, and choline (a nutrient many people are lacking in their diets and plays a role in many important functions in the body).
PB&J Smoothie
Makes 1 large smoothie (or 2 small)
Ingredients:
1 small or 1/2 large banana
1 cup frozen raspberries
1 cup unsweetened almond or oat milk
2 tbsp peanut butter (unsweetened)
1 scoop protein powder or 2 tbsp hemp seeds
1/3 cup frozen cauliflower rice
Instructions:
Add all ingredients to a blender and blend until smooth. Adjust the amount of liquid to meet your desired thickness level.
