27 Feb

Creamy kale peanut butter & jelly protein smoothie

Who would have thought that kale paired with creamy peanut butter & jelly could taste so good? When I say jelly, I mean strawberries and bananas. Don’t be silly!  This smoothie is packed with 30 grams of quality protein, per blender, and is a great way to jump start your day or power you through a long work out.

I am a firm believer in feeling full after eating. If a smoothie’s purpose is to replace a meal or sub in for a satiating, nutrient dense snack, then I want to feel satisfied and not have the urge to grab a bag of Doritos to cure hunger pangs and cravings. This smoothie does the trick. Did I mention it’s also packed with essential vitamins and minerals? It is! Iron, calcium, Vitamin C and K to name a few (be sure to read to the bottom for more information on the nutrients found in this awesome smoothie).

Are you breaking out the blender as you read?

strawberry protein shake recipe

Creamy kale peanut butter & jelly protein smoothie

GF, Vegan (if omit honey)

Serves 1 hungry woman or 2 regular people

Ingredients

  • 1 heaping cup of fresh or frozen strawberries
  • 3 full leaves of raw kale, roughly chopped
  • 1 cup ice
  • 1 heaping T natural peanut butter (be sure the label says its made without palm oil and added sugar)
  • 1.5 cups of plain soy milk (use almond milk if not a fan of soy)
  • 1 heaping T of plant based vanilla protein powder ( I use rice protein powder)
  • 1 T honey (omit if a non-honey eating vegan)
  • 1/2 cup water
  • 1 banana
  • 1 tsp lemon juice

protein smoothie recipe

Directions

  1. Place kale, banana and frozen strawberries in the blender
  2. Add remainder of ingredients
  3. Blend until smooth and creamy
  4. Adjust sweetness as desired
  5. Repeat often and sip through a straw

 Here is a snapshot of the nutrients found in Kale and Strawberries, two vitamin rich ingredients in this recipe

Kale. One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of Vitamin A, 134% of Vitamin C, and a whopping 684% of Vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Did you know that eating a diet rich in the powerful antioxidant Vitamin K can reduce the overall risk of developing or dying from cancer? Well, according to a study in the American Journal of Clinical Nutrition this is true. Per calorie, kale has more iron than beef. When iron is paired with Vitamin C it is absorbed 20X faster in your body.

Strawberries. In 1 cup of strawberries you will find 149 % of your daily Vitamin C requirement and 12 % of fiber. Strawberries are full of antioxidants, increase blood flow and aid in the prevention of certain cancers. Vitamin C also keeps your skin looking young and beautiful! See why eating your fruits and veggies is so important?

The protein in this smoothie comes from the natural peanut butter which has 7 grams per 1 T, 1 cup soy milk provides 8 grams of quality protein. I also incorporated a plant based, rice protein powder, which provides a whopping 12 grams of protein per T. The entire blender provides your body with over 30 grams of quality protein.

How do you respond when asked “how do you get your protein?”

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