Smo-o-o-oth

Lots of people think that smoothies are a good thing, but they can be fat traps. Even Michael Mosley advises against drinking them on Fast Days. He does offer a smoothie recipe in his Fast Diet book, and that is where this post begins: a smoothie to drink as part of a good breakfast instead of OJ and then a full-meal smoothie for those who like to sip their breakfast on the go.

Fruit Smoothie:     160 calories        1.2 g fat           3.9 g protein           18.8 g carbs                        This is from the Fast Diet book by Michael Mosley and Mimi Sheridan. We make this because we want our Fast Day menus to be similar to our Slow Day menus and we have been accustomed to a juice smoothie for years. This gives us that but with more protein, probiotics, and some dairy.    NB: This recipe makes enough for 2 [two] smoothies.                                                                                                                   3 oz of banana [this is approximately 6″ of banana, which I measure]                                                      7 one-inch strawberries, trimmed of hull and stem [these may be fresh or frozen]                              ½ cup fat-free plain yogurt [I like to use Stonyfield Farm brand]                                                         ~10 ice cubes                                                   HINT: I make up ‘smoothie kits’ in advance and keep them in the freezer. The night before a Fast Day, I put one of the kits on the counter to thaw for breakfast. MuchSmoothie kits simpler. Put ingredients in blender [or use an immersion blender] along with a large handful of ice cubes. Start at low speed while the ice breaks up and the fruit breaks down, then turn up to high for about 10 seconds. The mixture should have the consistency of a thin milkshake. If it is too thick, add water. HINT: Since this makes enough for two servings, if you are serving one, put the remainder in a jar with a lid into the ‘fridge for next Fast Day. Shake the jar before serving.

Full Meal Breakfast Smoothie: 331 calories  9.3 g fat  12.1 g protein  44 g carbs                          To be perfectly honest, I have never tried this recipe.  I wanted to see how the numbers would work out. The goal was to make a high-protein shake, with fruit and probiotics from yogurt but low in fat. And it should fit within the 300 calorie/meal limit.  You might wonder why you couldn’t just drink all of the fruit smoothie shown above…. The answer is the low protein. This shake has a lot more protein, which you need for a Fast Day.

1 cup almond milk                                                                                                                                                   ½ cup plain, nonfat yogurt                                                                                                                                  2 Tbsp flax seed [2/3 oz]     honestly, I’ve never eaten/cooked with flax seed.                                          1 cup sliced strawberries [about 5.5 oz]                                                                                                             3 oz banana                                                                                                                                                           ~10 or more ice cubes

Put the fruit, flax, ice, and yogurt in your favorite blending device.    Run it on low speed to break the ice and fruit. Add the milk and raise the speed to high for about 10 seconds.

Please note the calorie count! If you were to consume this for breakfast, your dinner would have to have a low calorie count. I would suggest Cesar Salad [Mar 11] or Crab Cakes [Mar 1] or Baked White Fish [Jan 11] or Beans & Franks [Jan 28]. I would also ask you to note the high Carb content of this recipe. If Carbs matter to you, skip this one.

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