I had the pleasure of working a booth at the Friendship Flower & Folk Festival in Pittsburgh last weekend, a sweet little street festival in the charming neighborhood called “Friendship.” Nutrition U doled out advice about how many calories people need to maintain weight and to lose weight, and also blended up batch after batch of something I call a “Blue Power Smoothie.” What’s great about this smoothie is that you get antioxidants (blueberries), protein (soy milk and protein powder) plus vitamin-K-rich greens in one drink that’s about 275 calories, lactose-free and quick to make. The coconut milk adds heart-healthy fat, while the banana boosts the potassium and gives it some texture. Here’s the recipe for a good breakfast or snack on the go.
Blue Power Smoothie
3/4 cup Edensoy Organic unsweetened soy milk
1/4 cup light organic coconut milk
1 cup frozen organic blueberries
1 cup mixed baby kale, spinach and chard
1 packet Garden of Life organic raw protein powder
Add the liquid first to ensure smooth blending, then toss in everything else and blend until smooth. Makes 1 serving.
Nutrition per serving: 275 calories; 18 grams protein; 38 grams carbohydrate; 7 grams fiber; 7.5 grams fat; 19 grams sugar; 45 milligrams sodium
Rich source of vitamins A, C, E and K; folate and vitamin B-6; plus minerals copper, iron, potassium and magnesium