A few weeks ago, Good Morning Texas called on Wednesday around 3pm to ask if I could do a segment on Friday demonstrating how to use plant-based protein in smoothies. I said, “Next Friday?” They said, “No, this Friday (June 27th).” We need three smoothies; one chocolate, one with coconut water and one green. Here they are: the Three Smoothies for Good Morning Texas, and they are yummy-good! The video from the segment is below, and all three printable recipes are located at the bottom of this post. The main message in the video is that 1/4 cup of sunflower seeds contains 8g protein, and 1/4 cup pumpkin seeds contain 9g protein. One cup of milk contains 8g protein, and one cup yogurt contains around 9g protein. Protein can easily be added without dairy. Enjoy the recipes!
A Word on Protein
It is the Recommended Dietary Allowance (RDA) that we receive 10-35% of our protein from daily calories. So, how much do you need? Here’s the calculation: Your Body Weight (divided by) 2.2 = kg. Take this kg number (multiply by) 0.8 = RDA for your weight in grams. How much is a gram? About 4 grams equal 1 teaspoon.
Protein Powders Shown in the Video
I was asked to bring a few protein powders. Personally, I do not daily use protein powder. I did select three brands that have integrity. Vega Brand is created by iron-man and performance athlete, Brendan Brazier. Raw Meal Brand is created by Jordan Rubin, who cured himself of Crohn’s disease with his personal food choices. SunWarrior Brand is currently in clinical trials with the USDA to reduce high blood pressure. I do use protein powders when I travel. You never know what could be encountered on a flight; where you may need to emergency land, and how long you could be there. I am always prepared with a protein powder. When flying, I have my thermos with me. If I feel like I want a protein smoothie, I get green tea at Starbucks, or use my own teabags, cool it down, add the powder, shake the thermos like crazy, and there’s my protein drink.
The Three Recipes
A Date with Almonds & Chocolate Smoothie
Yield: 2 1/2 cups (20 ounces)
The Ingredient List
- 1 1/2 cups Cold, filtered water, use this for soaking Medjool Dates
- 2 whole Medjool Dates, remove pits and soak in above water 5-30 minutes
- 1 whole Banana, frozen
- 2 tablespoons Almond butter, raw (6.7 grams protein)
- 2 tablespoons Cacao powder, raw. (4 grams protein)
- 1 pinch Sea salt, I use pink himalayan salt
- 1 tablespoon Cacao nibs, optional for topping. (1.5 grams protein)
The Preparation Method:Using blender, place water with dates in first, then add all other ingredients and blend 30-40 seconds. Sprinkle with cacao nibs for topping.
Special Note: The advantage to soaking Medjool Dates is for them to soften, so they don’t stick to the bottom of the blender. The added advantage to using the soak water is to add sweetness. Dates begin to soften in 5 minutes, and are fully soft by 20-30 seconds. I have put mine in a jar, and set in the refrigerator overnight. They will be perfectly fine to use the next morning. For cacao powder and nibs, I use Pacari Ecuadorian Organic Chocolate.
ProteinApproximately 12 grams of protein.
Click here to download a PDF of the A Date with Almonds & Chocolate Smoothie recipe
Coco-Nuts Fruit Smoothie
Yield: 4 cups (32 ounces)
The Ingredient List
- 2 cups Coconut water
- 1 cup Pineapple, frozen or fresh
- 1 cup Mango, frozen or fresh
- 1 cup Strawberries, frozen or fresh
- 1 cup Watermelon, fresh
- 1 ind Lime, fresh squeeze
- 1/4 cup Sunflower seeds, raw unsalted (8 grams protein)
- 1/4 cup Walnuts, raw unsalted (5 grams protein)
The Preparation Method: Using blender, place coconut water in first to keep fruit from sticking to the bottom of the blender. Place all other ingredients and blend for 30-40 seconds. Taste and adjust with more coconut water to thin, or more of your fruit of choice to sweeten.
Protein: 13 grams from walnuts and sunflower seeds. Approximately 2-3 grams from combined fruit.
Click here to download a PDF of the CocoNuts Fruit Smoothie recipe
High C’s Green Smoothie
Yield: 5 cups (40 ounces)
The Ingredient List
- 2 cups Water, filtered and cold
- 1/2 Cucumber
- 1 whole Kiwi, peeled and rough chopped
- 3 leaves Kale, small to mid-size, stems removed (1 gram protein)
- 1 handful Spinach, large handful (6 grams protein per cup)
- 1 whole Banana, frozen
- 1 whole Orange, small to mid-size, peeled
- 1 cup Mango, frozen
- 1 Tablespoon Honey, raw and local
- 1 Tablespoon Chia seeds, soaked in 1 cup water, 30 minutes (3 grams protein)
- 1/4 cup Almonds, raw unsalted (7 grams protein)
- 1/4 cup Pumpkin seeds, raw unsalted (9 grams protein)
The Preparation Method: Using a blender, place all ingredients in the canister. Blend for 30-40 seconds. Thin with more water if needed.
Protein: Approximately 26 grams of protein.
Click here to download a PDF of the High C’s Green Smoothie recipe
The top worn in the video is current in the Sundance Catalog.
Phebe, you are so adorable. You look terrific on Good Morning Times and I Iove the Smoothie recipes. I love reading your blogs and am trying to implement some lifestyle changes with your inspiration. Love ya!
Hi Sherian,
Thank you so much for those kind words. I hope to give you topics that are helpful. Let me know if there is anything specific you would like to see.
With friendship,
Phebe