Apple Pie Protein Smoothie
- Time: 5 minutes
- Servings: 1
- Serving Size: 8.0 ounces
- Stage: Post-Recovery
INGREDIENTS:
- Soy milk, unsweetened - 1/2 cup (120 grams)
- Applesauce, unsweetened - 1/4 cup (62 grams
- Rolled oats, uncooked - 2 tbsp (12 grams)
- Greek yogurt, non-fat, plain - 1 oz (28 grams)
- Almond butter - 1/2 tbsp (8 grams)
- Cinnamon, ground - 1/4 tsp
- Nutmeg, ground - 1/8 tsp
- Vanilla-flavored protein powder - 1 tbsp (7 grams)(please see nutritionists notes below)
INSTRUCTIONS:
- Add everything to a blender and mix for 1 minute to make sure everything gets blended properly. Serve. Use a spoon to scoop out as much of the shake as possible from the blender. Enjoy!
*Note: Always add the liquids first to prevent the powders from getting stuck at the bottom of your blender. Feel free to add an extra tbsp or two of water to reduce the thickness of the drink. Refrigerate when not drinking. Stays fresh in the refrigerator for 1 day. Shake well before drinking.
NUTRITION FACTS per serving:
- Calories 205
- Protein 14 grams
- Carbs 21 grams
- Fat 8 grams
- Fiber 4 grams
- Sugar 8 grams
- Iron 12% DV
- Calcium 23% DV
- Sodium 5% DV
DV = Daily Value, Based on diet for healthy adults
Nutritionist notes: Feel free to choose between whey-based or plant-based protein powder. For whey-based protein we recommend the brands Optimum Nutrition Gold Standard 100% Whey and Isopure. For plant-based protein we recommend the brands Optimum Nutrition Gold Standard 100% Plant-based and Vega Clean Protein. Please note that some patients may become intolerant to dairy after their surgery. If this is your case, we highly recommend opting for a plant-based protein powder. Plant-based protein powder has a slightly stronger taste than whey-based protein powder. We recommend making your own protein drinks because that way you have more control more what you put in and help avoid many artificial ingredients that pre-made drinks contain. We also recommend using unsweetened soy milk instead of regular milk because it has less calories (vs. 1% milk), more calcium, and almost the same amount of protein. Plus, some patients become intolerant to dairy after the surgery, making soy milk a great alternative.
*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.