Weekly Wellness: Protein Sources for your Smoothie

2 years 8 months 2 weeks 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
MINNEAPOLIS— NBC News is streaming George Floyd's memorial service at 1 p.m. Central Time. Floyd died in police custody... More >>
18 minutes ago Thursday, June 04 2020 Jun 4, 2020 Thursday, June 04, 2020 12:28:29 PM CDT June 04, 2020 in News
(CNN) -- Most of Google's US workforce has been working remotely since March due to the coronavirus. And last month,... More >>
1 hour ago Thursday, June 04 2020 Jun 4, 2020 Thursday, June 04, 2020 11:30:08 AM CDT June 04, 2020 in A Brighter Tomorrow
KANSAS CITY (AP) — Civil rights organizations on Wednesday called for the resignation of Kansas City Police Chief Rick Smith,... More >>
4 hours ago Thursday, June 04 2020 Jun 4, 2020 Thursday, June 04, 2020 8:23:02 AM CDT June 04, 2020 in News
COLUMBIA - The University of Missouri is proposing to start the fall semester a week early to prevent traveling and... More >>
5 hours ago Thursday, June 04 2020 Jun 4, 2020 Thursday, June 04, 2020 7:21:00 AM CDT June 04, 2020 in News
COOPER COUNTY - One man is dead after crashing his ATV in Cooper County on Wednesday night. According to... More >>
5 hours ago Thursday, June 04 2020 Jun 4, 2020 Thursday, June 04, 2020 6:55:00 AM CDT June 04, 2020 in News
As COVID-19 continues to spread, KOMU 8 will continue to update you about the impacts in the community. You... More >>
6 hours ago Thursday, June 04 2020 Jun 4, 2020 Thursday, June 04, 2020 6:19:00 AM CDT June 04, 2020 in News
ST. LOUIS — St. Louis County Executive Sam Page on Wednesday asked protesters who didn't wear masks or socially distance... More >>
14 hours ago Wednesday, June 03 2020 Jun 3, 2020 Wednesday, June 03, 2020 9:53:18 PM CDT June 03, 2020 in News
COLUMBIA - Over the past week, the Columbia community has created lists of local black-owned businesses to support all over... More >>
18 hours ago Wednesday, June 03 2020 Jun 3, 2020 Wednesday, June 03, 2020 6:02:00 PM CDT June 03, 2020 in News
COLUMBIA - The oncology clinic at the MU Women and Children's Hospital will be closing on July 31. Families of... More >>
22 hours ago Wednesday, June 03 2020 Jun 3, 2020 Wednesday, June 03, 2020 2:25:00 PM CDT June 03, 2020 in Continuous News
COLUMBIA -- Pat Fowler was elected to the First Ward City Council seat on Tuesday night. She enters the seat... More >>
22 hours ago Wednesday, June 03 2020 Jun 3, 2020 Wednesday, June 03, 2020 2:21:00 PM CDT June 03, 2020 in News
COLUMBIA — As state and commercial testing is more available for the Missourians, the number of confirmed cases is rising.... More >>
22 hours ago Wednesday, June 03 2020 Jun 3, 2020 Wednesday, June 03, 2020 2:00:00 PM CDT June 03, 2020 in News
MINNEAPOLIS (AP) — Prosecutors are charging a Minneapolis police officer accused of pressing his knee against George Floyd’s neck with... More >>
23 hours ago Wednesday, June 03 2020 Jun 3, 2020 Wednesday, June 03, 2020 1:44:00 PM CDT June 03, 2020 in News
ST. LOUIS (AP) — A retired police captain who died during a night of violent protests was trying to protect... More >>
1 day ago Wednesday, June 03 2020 Jun 3, 2020 Wednesday, June 03, 2020 12:38:00 PM CDT June 03, 2020 in News
ST. LOUIS - According to a tweet posted Tuesday night on the Missouri State Highway Patrol's Twitter, a bullet pierced... More >>
1 day ago Wednesday, June 03 2020 Jun 3, 2020 Wednesday, June 03, 2020 9:09:00 AM CDT June 03, 2020 in News
As COVID-19 spreads, KOMU 8 will continue to update you about the impacts on the community. You can find... More >>
1 day ago Wednesday, June 03 2020 Jun 3, 2020 Wednesday, June 03, 2020 7:48:00 AM CDT June 03, 2020 in Top Stories
COLE COUNTY - The Cole County Crisis Negotiation Team and SWAT took one subject into custody after a barricade in... More >>
1 day ago Wednesday, June 03 2020 Jun 3, 2020 Wednesday, June 03, 2020 6:10:00 AM CDT June 03, 2020 in News
COLUMBIA - Tuesday was the rescheduled municipal election from April. The election was initially postponed due to Coronavirus concerns. ... More >>
1 day ago Tuesday, June 02 2020 Jun 2, 2020 Tuesday, June 02, 2020 10:25:00 PM CDT June 02, 2020 in News
JEFFERSON CITY (St. Louis Post-Dispatch) — The Missouri Supreme Court has overturned the conviction of a man imprisoned in a... More >>
1 day ago Tuesday, June 02 2020 Jun 2, 2020 Tuesday, June 02, 2020 10:18:01 PM CDT June 02, 2020 in News
Columbia, MO
Broken Clouds 74°
1pm 80°
2pm 80°
3pm 82°
4pm 83°