When we lived in North Little Rock, I used to indulge occasionally in a delicious coffee drink from a tiny little smoothie hut less than a mile from my house.
The first time I drove up to the window, I looked at the overwhelmingly large menu and asked for a recommendation. The clerk said his favorite was Java the Nut.
Clever name, so I asked him to elaborate.
Coffee, frozen yogurt, banana, peanut butter and (wait for it) nonfat milk.
Well, there you go. Can’t be all bad if it contains nonfat milk, right?
Let’s talk about fat for a moment. I’ve been doing research for about 18 months on fat (the good kinds) and sugar (pretty bad).
The right kind of fat is actually good for us — our bodies need it. Sugar, in every instance I can think of, is bad. Sugar = inflammation, blood-sugar spikes, cravings, carb addiction, conversion to body fat, weight gain … not good.
I could give you a list of books and other resources, but I’ll save that for later, except for this post from one of my faves, Dietitian Cassie. (And, yes, I put butter in my coffee.)
Today’s post is not about winning you over to fat or getting you to eliminate sugar from your diet … except that if I could get you to start thinking about all the processed foods with added sugar — and just maybe get you to make a few small changes (natural peanut butter, for instance) — I would consider that a small victory for today.
For right now, I’m going to give you a recipe that I’ve modified from one at The Lean Green Bean, which offers a version with regular milk or even a nondairy beverage.
Their version contains three ingredients: coffee, milk and protein powder.
Here’s my variation, which I made up after my run this morning. (Did you know that eating protein within 30 minutes of exercise is good for your muscles?)
I’m giving it to you straight — the way I prepared mine this morning — but you can vary it to your tastes and comfort level with fat. 🙂
Suzy’s Coffee Protein Smoothie
(With a nod to Tropical Smoothie’s Java the Nut)
The Lean Green Bean version, referred to as a “shake,” calls for coffee ice cubes, but I keep my brewed coffee in the fridge (I hate to waste), so I simply used my ice-cold coffee rather than going to the trouble to make (and wait for) ice cubes.
- 5-10 ounces brewed coffee, cold (or 5-10 coffee ice cubes)
- 8 ounces heavy whipping cream or full-fat milk
- 1 scoop of high-quality whey protein powder*
- 1 ripe banana
- 1 tablespoon natural, organic peanut butter (no sugar added)
I used my Magic Bullet and whizzed the liquids and the protein powder first, then I tasted it before adding the banana and the peanut butter. (I kept having to add more coffee so it would actually taste like a coffee drink.)
Once the protein powder was well incorporated, I sliced the banana into the container, added the peanut butter and processed until smooth, probably about 30 seconds.
*I used Dr. Mercola’s Pure Power Protein in vanilla — also comes in chocolate, banana and strawberry.
So … make it and tell me what you think!
Do you have a favorite smoothie recipe? Please share in the comments.