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Blueberry Smoothie (protein for less)

I’ve been trying hard to incorporate plain yogurt into my diet, but it’s been difficult.  Why?  Plainly said,  plain yogurt tastes plain gross…  It’s like eating spoonfuls of cream cheese.  You might ask,

Why don’t you just eat flavoured yogurt?

Good question!  Well, it’s because flavoured yogurt typically has 4x more sugar (and I can do without extra empty calories).  Luckily, my friend suggested blending the yogurt with fruit into a smoothie!  Why didn’t I think of that?!  So here’s what I made this morning:

Frozen Blueberry Yogurt Smoothie

1 cup Dole Frozen Blueberries

1/2 cup Silk Organic Soy Milk

1/2 cup Liberte Non-fat Plain Greek Yogurt

* Add brown sugar to taste

** Adjust milk for desired consistency

Directions:  Blend everything except half the frozen blueberries.  Afterwards, Add the other half of blueberries and give a light blend to create slurpee texture.

I absolutely love how simple smoothies are to make.  And with this recipe, you get a significant amount of protein with less calories and fat.  For comparison, a 6oz steak offers 35g of protein at the cost of an extra 100 calories and 10g of fat.

Also, this smoothie is packed with calcium and fibre!  And gets better:  this smoothie has half the sugar in flavoured yogurts with the goodness of blueberries’ antioxidants!

Here’s a Nutrition Label that I created specifically for this smoothie:

About The Author

Curtis Ng Hello! I'm a UBC Dietetics Major, which is ironic because pizzas and fries were the staple foods of my high school diet. In 2011, I started Foodobyte as a means to express my passion for food, nutrition and photography.

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  • i love smoothies too. I drink one every day!! I use the Vega Smoothie powder mix to get some added nutrients but usually just berries, almond milk, and a banana will do the trick!

    Next time, try adding a handful of spinach in your smoothie. :D You won’t be able to taste it, but you get all of the nutrients!

    • Oh I have some Vega powder too, but have yet to use it :P maybe I should try it hehe. I was going to blend some kale, but I stir fried it before I could blend it! :P

  • Gigiii

    was i “the friend” that suggested it :D?

    • not sure… you can be the friend that makes it for me :D