Berry Bean Protein Smoothie
This protein and fiber packed smoothie offers a balanced mix of protein, fiber, antioxidants, and healthy fats to keep you satisfied, energized, and feeling great! Perfect as a breakfast, post-workout snack, or midday boost. Don’t let the garbanzo (aka chickpeas) scare you, adding just a handful is enough to unlock their benefits without overpowering your smoothie.
Total Time 3 minutes mins
- 1 cup Mixed berries (fresh or frozen)
- 1/2 cup Greek yogurt
- 1/3 Sliced and cored apple
- 1/2 cup Spinach (fresh or frozen)
- 1/4 cup Garbanzo Beans (soaked or canned will work)
- 1 tbsp Fine Flaxseed Powder
- 2 tbsp Almond Butter
- 1 Protein Powder
- 1 cup Water
Health Benefits:
- Spinach: Packed with vitamins A, C, K, folate, iron, and calcium. It supports eye health, boosts immune function.
- Garbanzo beans: High in fiber, protein and promotes heart health.
- Greek Yogurt: Great source of protein and probiotics.
- Apples: Provides fiber and antioxidants, promoting heart health.
- Mixed Berries: Packed with vitamin C and antioxidants, good for immunity.
- Flaxseed Powder: Rich in omega-3s, supporting heart health and reducing inflammation.
- Almond Butter: Provides healthy fats and protein, good for satiety and heart health.
- Protein Powder: Boosts muscle repair and overall recovery.
This combination is nutritious and great for your digestion, we are advised to add fiber with good probiotics but how about adding it with a heart healthy, protein packed smoothie for all day energy!
Ingredients and Health Benefits:
1 Cup of mixed berries
– Benefits: Mixed berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants, particularly vitamin C and anthocyanins. These antioxidants help combat oxidative stress, reduce inflammation, and support overall immune health.
– Studies: Research shows that regular consumption of berries is associated with improved heart health and cognitive function.
2/3 Cup Frozen Spinach
– Benefits: Spinach is packed with vitamins A, C, and K, as well as folate, iron, and calcium. It supports eye health, boosts immune function, and helps maintain healthy blood pressure levels.
– Studies: Spinach’s high antioxidant content provides cardiovascular benefits and reduces oxidative stress .
⅓ of an Apple
– Benefits: Apples are rich in fiber, particularly pectin, which aids in digestion and helps maintain healthy blood sugar levels. They are also a good source of vitamin C and various antioxidants.
– Studies: Apples have been linked to lower risk of chronic diseases, including cardiovascular disease.
½ cup of Greek Yogurt
– Benefits: Greek yogurt is a great source of protein, probiotics, calcium, and vitamin B12. It supports gut health by promoting a healthy balance of gut bacteria and aids in digestion.
– Studies: Probiotics in Greek yogurt have been shown to improve digestive health and enhance immune function .
2 Tablespoons of Almond Butter
– Benefits: Almond butter provides healthy fats, protein, fiber, and essential nutrients like vitamin E, magnesium, and potassium. It supports heart health, helps control blood sugar levels, and promotes satiety.
– Studies: Nuts and nut butters have been linked to a lower risk of cardiovascular disease and improved blood lipid profiles.
¼ cup Garbanzo beans
–Benefits: Garbanzo beans are sometimes known as the super bean because of all the benefits they provide. They are a great source of fiber, protein, antioxidants and a good source of iron. Not only has it been shown to be good for your gut and heart but also is a top contender of food eaten within the Blue Zones.
– Studies: Garbanzo beans have been shown to lower diabetes and help women specifically with low iron levels especially for those that tend to be vegan or vegetation.
1 Serving of Protein Powder
– Benefits: Protein powder is an excellent source of high-quality protein, which is essential for muscle repair and growth. It helps keep you full and can aid in weight management.
– Studies: Protein supplementation is beneficial for muscle recovery and overall muscle health, especially post-exercise.
1 Teaspoon of Fine Flaxseed Powder
– Benefits: Flaxseed oil is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function. It also provides fiber that aids in digestion.
– Studies: Flaxseed oil consumption is associated with improved cardiovascular health and anti-inflammatory effects.Keyword Healthy and Delicious
