Weekly Wellness: Protein Sources for your Smoothie

9 months 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
KANSAS CITY, Mo. (AP) — A southern Missouri sheriff and a subordinate have been indicted on multiple felonies following a... More >>
10 minutes ago Thursday, July 19 2018 Jul 19, 2018 Thursday, July 19, 2018 2:33:00 PM CDT July 19, 2018 in News
MANSFIELD (AP) — The Missouri State Highway Patrol says a Florida man suspected of shooting a trooper is hospitalized in... More >>
24 minutes ago Thursday, July 19 2018 Jul 19, 2018 Thursday, July 19, 2018 2:19:00 PM CDT July 19, 2018 in News
KANSAS CITY, Mo. (AP) — Three carnival workers have been arrested in the deaths of two vendors who disappeared from... More >>
27 minutes ago Thursday, July 19 2018 Jul 19, 2018 Thursday, July 19, 2018 2:16:00 PM CDT July 19, 2018 in News
COLUMBIA - The United States Air Force (USAF) Band of Mid-America is partnering with Columbia Parks and Recreation to present... More >>
4 hours ago Thursday, July 19 2018 Jul 19, 2018 Thursday, July 19, 2018 10:00:00 AM CDT July 19, 2018 in News
(CNN Money) -- Facebook CEO Mark Zuckerberg tried to clarify his controversial comments about Holocaust deniers Wednesday afternoon, hours after... More >>
6 hours ago Thursday, July 19 2018 Jul 19, 2018 Thursday, July 19, 2018 8:33:00 AM CDT July 19, 2018 in News
COLUMBIA – Four National Handball Champions are coming to Columbia Saturday. Wilson’s Fitness on Forum Boulevard is hosting its... More >>
7 hours ago Thursday, July 19 2018 Jul 19, 2018 Thursday, July 19, 2018 7:35:00 AM CDT July 19, 2018 in News
MARIES COUNTY - At the City of Belle Fair, officers arrested a sex offender carrying a stun-gun Wednesday night. ... More >>
9 hours ago Thursday, July 19 2018 Jul 19, 2018 Thursday, July 19, 2018 4:47:00 AM CDT July 19, 2018 in News
KANSAS CITY (AP) — A man who was shot to death on Sunday after shooting three Kansas City police officers... More >>
18 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 8:33:33 PM CDT July 18, 2018 in News
MANSFIELD (AP) — The Missouri State Highway Patrol says a trooper who was shot in southwest Missouri has been released... More >>
18 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 8:28:02 PM CDT July 18, 2018 in News
COLUMBIA - Run-down buildings, scuffed up sidewalks and empty lots are what people first see when they exit off I-70... More >>
18 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 8:23:00 PM CDT July 18, 2018 in News
ST. LOUIS (AP) — The white former interim police chief of St. Louis is alleging discrimination based on race in... More >>
18 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 8:20:28 PM CDT July 18, 2018 in News
COLUMBIA - Japanese beetles are swarming mid-Missouri in the tens of thousands, wreaking havoc on gardens, crops and trees. ... More >>
18 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 8:18:00 PM CDT July 18, 2018 in News
WASHINGTON (AP) — Donald Trump will visit Missouri next week to deliver his first address as president to the annual... More >>
18 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 8:13:07 PM CDT July 18, 2018 in News
JEFFERSON CITY - On Wednesday, Governor Parson issued an executive order putting nearly half of the counties in Missouri under... More >>
18 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 8:12:00 PM CDT July 18, 2018 in News
JEFFERSON CITY (AP) — A Missouri state representative has unblocked a critic from her Twitter account after he sued. ... More >>
18 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 8:10:32 PM CDT July 18, 2018 in News
KANSAS CITY (AP) — A Kansas City-area woman has been charged with letting men rape her 2-year-old daughter. Twenty-five-year-old... More >>
21 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 5:12:46 PM CDT July 18, 2018 in News
HARRISBURG - A town rocked by tragedy continues to heal after the man responsible for the car crash that killed... More >>
21 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 4:57:00 PM CDT July 18, 2018 in News
MILLER COUNTY - Deputies arrested a man following an investigation into alleged sexual abuse, and charges were filed in the... More >>
22 hours ago Wednesday, July 18 2018 Jul 18, 2018 Wednesday, July 18, 2018 4:05:32 PM CDT July 18, 2018 in News
Columbia, MO
Broken Clouds 77°
3pm 88°
4pm 91°
5pm 90°
6pm 87°