Suzy’s Coffee Protein Smoothie

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?)

Print Recipe
Suzy's Coffee Protein Smoothie
The main ingredients in this coffee protein smoothie are — you guessed it! — coffee and protein, but that's just your starting point. Get your java on (and include some healthy fat in your diet) by adding your favorite nut or seed butter, chia seeds, coconut oil or avocado, then give it some healthy-carb love with a bit of banana or another sweet fruit that doesn't make the coffee taste weird. But, hey, who says weird has to be bad?
Prep Time 5 minutes
Servings
servings
Ingredients
Prep Time 5 minutes
Servings
servings
Ingredients
Instructions
  1. 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.)
  2. 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.
  3. 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.
Recipe Notes

*I used Dr. Mercola’s Pure Power Protein in vanilla — also comes in strawberry, banana and chocolate. Wouldn’t it be extra-yummy if you used chocolate?

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Ode to a cuppa joe

Disclaimer: I am not a poet, and this is not poetry. (This will be shocking news to some, I realize.) I’m just trying to find little wisps of joy in my everyday life. And a cuppa joe produces a giddy kind of joy on an otherwise mundane day.

Besides, the only kind of award I could win with my “poetry” is a spot in the Bad Poetry Contest hall of fame. If they had a hall of fame. (Do they?)

ODE TO A CUPPA JOE

The trouble with TV
It is two-dimensional
Ask my dogs.
Folgers, Maxell House
Even “Hal and Duke”
Can’t make me want a cup of coffee.
They can’t make me a cup of coffee.

But my pals at MorningSide can.

They know me.
No whipping cream, save the sleeve
(While saving the planet)
Grande, whole milk, the real deal.

The aroma as we waft to my car
On the air of a precious Friday morning
Makes me want to stop right there and sip.
No … slurp!
It makes a workday morning seem …

Doable.

The aroma can turn a steaming cup of brew
Into liquid gold.

It can turn a cuppa joe into
A transcendental experience,
Spur me to write bad poetry.

Behold, the elegance,
The power,
Of a good brew.

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Suzy’s Coffee Protein Smoothie

 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.

CoffeeQuoteLetterman

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 (with a nod to Tropical Smoothie’s Java the Nut) — but you can vary it to your tastes and comfort level with fat. 🙂

Suzy’s Coffee Protein Smoothie

(Click here for a printable version.)

  • 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)
INSTRUCTIONS
  1. 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.)
  2. 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.
NOTES:

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.

I used Dr. Mercola’s Pure Whey Protein in vanilla, but it also comes in chocoate, banana and strawberry. Wouldn’t it be extra-yummy if you used chocolate?

So … make it and tell me what you think!

Do you have a favorite smoothie recipe? Please share in the comments.

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