Weekly Wellness: Protein Sources for your Smoothie

1 month 4 weeks 2 days ago Monday, September 18 2017 Sep 18, 2017 Monday, September 18, 2017 2:06:00 PM CDT September 18, 2017 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - In order for smoothies to be a good meal replacement, you need to make sure you include protein. Some of us may not be fans of protein powders (maybe they taste a little weird to us), so this week we’re going to focus on other sources of protein for you to consider.

Nut Butter: Two tablespoons of peanut butter can add eight grams of protein to your smoothie, while  almond butter can add seven grams.

Tofu: Tofu is a soy-based food that can add 10 grams of protein for every half-cup you add to your smoothie. Bonus: it'll take on whatever flavor you add in, whether it's vanilla, chocolate, cinnamon, or fruit – and make the consistency of your smoothie thicker.

Beans: Toss some chickpeas or cannellini beans into your blender to up the nutrition of any of your favorite blends. You'll get roughly three to four grams of protein tacked onto your blended beverage.

Cottage Cheese: Adding cottage cheese to your smoothie can give it a milkshake-like consistency and flavor, and depending on the variety, it can have even more protein than yogurt, with 12 grams per half-cup serving.

Greek or Icelandic Yogurt: Yogurt is a great base for fruit-flavored smoothies, and adds roughly 10 grams of protein to your smoothie!

Coconut Milk: Coconut milk has five grams of protein per cup, and it pairs nicely with other tropical fruits like mango and pineapple.

Milk: Milk can add eight grams per cup. (Try adding chocolate milk to your shake for a muscle-soothing recovery drink.)

Flaxmeal or Flax Seeds: Two tablespoons of whole flax in your smoothie will up your protein content by about four grams.

Chia Seeds: Sprinkle some chia seeds into your smoothie and add about five grams per ounce.

Raw Eggs or Egg Whites: Adding raw eggs (pasteurized, please) will give six grams of protein per egg.

So now you can add all kinds of protein to your smoothie (and you didn’t even put a scoop into a container of protein powder – not even once!)

More News

Grid
List
CAMDENTON - The place a man envisioned as his retreat away from the hustle and bustle of regular life now... More >>
1 hour ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 7:05:00 AM CST November 18, 2017 in News
COLUMBIA - Shots were fired in downtown Columbia early Saturday morning in an area typically packed with late night celebrants.... More >>
7 hours ago Saturday, November 18 2017 Nov 18, 2017 Saturday, November 18, 2017 12:49:00 AM CST November 18, 2017 in News
COLUMBIA - One person was hurt in a crash on Stadium Boulevard at the intersections of East Pointe Road and... More >>
10 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 9:12:00 PM CST November 17, 2017 in News
COLUMBIA - The Dalton Cardiovascular Research Center off Providence Road caught fire Friday night. A division chief said crews... More >>
11 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 8:19:52 PM CST November 17, 2017 in News
COLUMBIA - Each of Missouri’s counties are slating new council members for their MU Extension County Council. The councils... More >>
13 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 6:52:00 PM CST November 17, 2017 in News
COLUMBIA – The Missouri State Highway Patrol will be putting "all available troopers" on the roads over Thanksgiving week. ... More >>
14 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 5:58:00 PM CST November 17, 2017 in News
COLUMBIA - Gloomy weather and a possible chance of rain isn't going to stop one Columbia organization from throwing on... More >>
15 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 4:12:00 PM CST November 17, 2017 in News
ASHLAND - The approval process took several months, but the process of planning a switch to a new sewage treatment... More >>
16 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 4:00:00 PM CST November 17, 2017 in News
KINGDOM CITY - Hatton-McCredie Elementary’s 5th grade class donated $900 to Central Missouri Honor Flight, in honor of a late... More >>
16 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 3:51:00 PM CST November 17, 2017 in News
COLUMBIA - Haby Naya grew up in Chad, Africa. She spent lots of her free time braiding hair, anyone’s hair... More >>
16 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 3:45:00 PM CST November 17, 2017 in News
ST. LOUIS (AP) — A Missouri prosecutor will not file criminal charges against a Southwest Airlines pilot arrested after... More >>
16 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 3:41:31 PM CST November 17, 2017 in News
COLUMBIA- Congresswoman Vicky Hartzler met with the Columbia Chamber of Commerce Friday to discuss the new tax overhaul known as... More >>
16 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 3:24:00 PM CST November 17, 2017 in News
COLUMBIA - Police arrested a man Thursday after a woman said he had sexually assaulted her. According to police,... More >>
17 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 2:42:56 PM CST November 17, 2017 in News
COLUMBIA - The Missouri Housing Development Commission held a meeting with Missouri citizens to share the final decisions for the... More >>
18 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 1:39:00 PM CST November 17, 2017 in News
ST. LOUIS (AP) — St. Louis' largest skyscraper is on the market following foreclosure. The vacant 44-story office... More >>
18 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 1:30:48 PM CST November 17, 2017 in News
ST. CHARLES (AP) — A judge has agreed to once again push back the trial date for a St. Louis-area... More >>
18 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 1:28:54 PM CST November 17, 2017 in News
ST. JOSEPH (AP) — The driver of a stolen vehicle involved in a crash that killed four people has been... More >>
18 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 1:26:19 PM CST November 17, 2017 in News
ST. LOUIS (AP) — St. Louis police officers will be required each month to read and acknowledge an order reiterating... More >>
19 hours ago Friday, November 17 2017 Nov 17, 2017 Friday, November 17, 2017 12:48:28 PM CST November 17, 2017 in News
Columbia, MO
Broken Clouds 51°
9am 45°
10am 43°
11am 41°
12pm 42°

Select a station to view its upcoming schedule:

Coming Up Next

7:00a
Today Weekend
8:30a
Naturally, Danny Seo
9:00a
KOMU 8 News Today
8:00a
Dog Whisperer with Cesar Millan: Family Edition
8:30a
Dog Whisperer with Cesar Millan: Family Edition
9:00a
Dog Whisperer with Cesar Millan: Family Edition

Tonight's Schedule

7:00p
Will & Grace
7:30p
Superstore
8:00p
Dateline NBC
9:00p
Saturday Night Live
7:00p
Family Guy
7:30p
Family Guy
8:00p
Bob's Burgers
8:30p
Bob's Burgers
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld