Protein powders can be super easy to take with you on the run. I get it. I'm not saying I've never used the stuff or never will, but I've always believed if you can use whole foods... do it.
Why?
I feel way more satisfied with whole foods. Think about it: They're not missing the fiber or the healthy fats that keep us satiated and balance out natural sugars. And on that note: No added processed or artificial sugars that can mess with appetite, blood sugar and gut health.
And yes, we can add nutrients (and fiber) into protein powders. And yes, there is a benefit to having access to enriched foods when life doesn't allow us for prep time and we need convenience or shelf life. But is it ever truly as nourishing as the real deal? Since a lot of people weigh in on this topic, I'll let you decide for yourself.
Here's the scoop on the secret ingredient without the protein powder scoop: tofu. It's high in protein, calcium, iron and low in carbohydrates and sugar. I know people have their opinions on soy, but I'm a big fan of tofu. And I say, to each their own. Try it. Do your research and come to your own conclusion. If you're not a fan of the tofu, try garbanzo or black beans (the magical fruit is also high in protein and iron) with a little peanut butter...because PB makes everything better.
Tofu Protein Shake
Ingredients:
1cup strawberries (fresh or frozen)
1 cup yogurt (I like Greek vanilla)
1 frozen banana
1 cup spinach (I prefer fresh but frozen works!)
16 oz tofu (not a fan of tofu? opt for 1/2 cup garbanzo beans + 1 tablespoon pb)
1 tablespoon vanilla
Sweetener (with or without...you choose)
Optional:
1/2 avocado (adds creamy texture)
1/2 cup dates or other dried fruit (adds sweet) soak for 10 minutes to help with consistency
1/4 cup cashews (add creamy and rich flavor + protein) soak 10 minutes
tumeric root (anti-inflammatory)
Directions:
Blend all ingredients in blender or food processor.
Adding more frozen fruits and veggies will change consistency and make for a more traditional smoothie.
Non-frozen creates a creamy consistency and more of a smoothie bowl consistency.
Try adding toppings if making a smoothie bowl like chi seeds, nuts, and coconut (see first image). I added a little beet juice to give a beautiful purple glow:).
Try a Kid-friendly Protein Shake! Or what I call a One-Eyed Green Monster Shake: Use the same ingredients as tofu protein shake, but add a slice of banana and a raisin or chocolate chip to make the monster eye.
Tell me what you think! Love to hear what you enjoy adding to your whole food smoothie! We all learn from each other ❤.
xxoo - christine