Creamsicle orange smoothie

Creamsicle Smoothie

 

Creamsicle smoothie Kevin C 230x300 - Creamsicle Smoothie

 

Memories of creamsicles with the added boost of extra protein, brain-loving omega-3 fats, and loads of blood-pressure-lowering potassium.

 

This smoothie reminds me of the cottage when we had indulgences such as ice cream floats made with vanilla ice cream and orange flavoured pop.

 

As an adult, my needs are different. I still like to consume tasty and fun things but I’m also thinking about my health. The two, health and taste, don’t have to be mutually exclusive.

Yogurt or kefir

Some of the protein in this smoothie comes from dairy. Greek or regular yogurt will have a little more protein than the kefir but kefir still delivers high-quality, easily digested protein.

 

Kefir has the added benefit of probiotics and, because kefir is effervescent, it adds a slight fizz. Kefir typically has some 60+ different species of probiotic microorganisms which make it a great food to include for overall, general gut health.

Whey protein

Whey protein is one of the best protein powders you can use. Study after study has demonstrated its superiority when it comes to stimulating muscle protein synthesis. It’s unique in that not only does it have all 9 essential amino acids IN AMOUNTS that meet human needs but it’s rich in the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine.

 

Because of their role in muscle anatomy (about one-third of your muscle mass is BCAAs) many vegan protein powders have BCAAs added to them to mimic the amino acid profile of whey. Whey is also rich in the amino acid cysteine which your body uses to make the all-important antioxidant and detoxifying compound glutathione.

Potassium

We’ve all heard that the best way to keep blood pressure within a healthy range is to lower sodium. While that is largely challenged, the better thing to focus on is to make sure you’re getting enough magnesium, adequate calcium BUT lots of potassium.

 

There’s a suggested ratio of 5:1 for potassium: sodium when it comes to blood pressure. The Recommended Dietary Allowance or RDA for potassium is 4700 mg per day. A lofty goal that many don’t reach. Contrary to what you’ve heard, bananas are not THE best source of potassium. They’re good but so is tomato juice, yogurt, oranges, and even egg whites.

 

This smoothie has many sources of potassium; it’s not just about the banana in this recipe 🙂

Creamsicle Smoothie

Course Breakfast, Snack
Cuisine American
Keyword calcium, protein, yogurt
Prep Time 10 minutes
Servings 2
Calories 360 kcal

Ingredients

  • 1/2 cup of Greek yogurt or kefir
  • 1/2 cup freshly squeezed orange juice OR 1-2 Tablespoons of orange juice concentrate
  • 1/3 cup pasteurized egg whites
  • 2 Teaspoon lemon-flavored or orange-flavored fish oil
  • 1-2 Tablespoons honey
  • 1 scoop of protein powder vegan or whey
  • 1 medium fresh or frozen banana on the riper side
  • Vanilla extract optional
  • Water to thin as desired

Instructions

  1. Combine all ingredients in a blender and blend until desired texture.
  2. Enjoy!

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, mental health.  Follow me on Facebook, Instagram and Twitter.

 


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