Strawberries and blueberries are in season now, so stock up and use them to make this delicious yogurt smoothie. The fruit adds natural sweetness, and the Greek yogurt makes it rich and creamy. I like to add almonds to my smoothies because not only do they add fiber and protein, but they give the smoothie an interesting slightly crunchy texture.
A 16-ounce glass contains about 300 calories so it makes a tasty treat to enjoy for breakfast or a pre- or post-workout snack. To learn how to make this simple recipe and see the rest of the nutritional information, keep reading.
original recipe
Ingredients
6 large strawberries
1 sliced banana
1 cup blueberries
6 ounces plain Greek yogurt
1 cup skim milk
1/4 cup almonds
Directions
- Cut the tops off of five of the strawberries.
- Place the strawberries, banana, blueberries, yogurt, milk, and almonds in a blender or food processor. Blend until smooth and creamy. Garnish with a strawberry.
Makes four cups or two 16-ounce servings. Save the extra serving in the fridge or share it with a friend. If you only want one serving, just halve the recipe.
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This easy snack contains:
| Calories | Sat. Fat (g) | Fiber (g) | Sugars (g) | Protein (g) | |
| 3 strawberries | 12 | 0 | .7 | 1.7 | .2 |
| 1/2 banana | 53 | .1 | 1.5 | 7.2 | .6 |
| 1/2 cup blueberries | 41 | 0 | 1.7 | 7.2 | .5 |
| 3 oz. plain Greek Yogurt | 50 | 0 | 0 | 3.5 | 9 |
| 1/2 cup skim milk | 45 | .2 | 0 | 6.2 | 4.4 |
| 1/8 cup almonds | 107 | .7 | 2.2 | .9 | 4 |
| Total 16-oz. Smoothie | 308 | 1 | 6.1 | 26.7 | 18.7 |
Schuh
I love the smoothie idea, I think they are great, in general. I just thought I'd point out you can add greens to your smoothie to make it easier to eat masses of greens. Check out greenmonstermovement.com to see recipes, it is seriously a great idea and the best thing is you can't even taste the greens.
1I do this for breakfast, but differently. If you soak almonds overnight and then blend them with the fruits, you don't need yogurt. Soaked Almonds, when compressed in a food processer, etc, make a really creamy, frothy almond milk. Blend this with bananas, strawberries, etc for a yummy, low-fat smoothie.
You can also just soak almonds, blend them, and then strain out the pulp in a cheese cloth. You are then left with an almond milk that you can drink or cook with. So I don't waste the pulp, I blend it with other veggies to make a really great spread.
2Asche--when you soak the almonds and blend them, do you still get all the healthy fats?
3Mm, this actually sounds very good. I might have to try it.
4ironic how for once I already have these ingredients in the fridge, guess what I'm making tonight?
5I love the idea of soaking the almonds overnight. I'll give this a try with a handful of spinach. Mmm.
6Loveyoumeanit: I have no idea, actually. When I soak almonds, they stay intact. It's not like with other things, such as quinoa, where the outer coating comes off. Soaking them makes them just soft enough to be able to "juice" them. Also, using almonds in this way adheres to the raw foods diet. It's a way to have "dairy" without actually consuming dairy.
I googled this topic and couldn't find any concrete answer. Maybe Fit knows?
7Asche - Yes, I've heard people soak the almonds overnight, but I actually love the slightly crunchy texture the raw nuts give. But if people like their smoothies to be more creamy, soaking the almonds is a great idea. Thanks for that tip!
8That is a great idea to add raw almonds; never thought of that.
9its more fun eaten solid
10never thought of this. must do this!
11this sounds sooo yummy! i can't wait to give it a try.
12If this is a stupid question, sorry, but does it blend better if you drain the soaked almonds first? Or should I leave some of the liquid that the almonds were soaking in? Do I have to use a lot of almonds? It seems to me that to make a large enough portion, I'd need quite a bit of almonds.
13I would add spinach! (Like Bambi said.) You can't taste the flavor of the spinach, and it's like having a salad at breakfast!!! Easy, delicious way to get in greens.
14Anon: I actually use less than a cup of almonds, a banana, and whatever else I have lying around. And I also use a bit of the left over water if it isn't creamy enough. Or, if you want dairy in it, you could use some milk or yogurt (or rice milk, etc). Experiment!
15I really want to make this, but my blender died yesterday.
16i made it this morning and it was pretty good! i was a bit skeptical about the almonds, but they were perfect in there. i didn't have greek yogurt, but i added regular vanilla yogurt and it was good. yum!!
17I buy frozen red berries and make smoothies almost every morning - I often replace the milk with vanilla soy milk, which gives a bit of protein and a delicious vanilla flavor. Tomorrow I'm trying with almonds!!
18Trying this for lunch today.
19Love Holly
I just made a version of this for lunch today and it's good! Thanks for the recipe. My version was: 1 cup blueberries, 1 banana, 6 oz greek yogurt, 1 cup spinach, 1/4 cup water. Next time, I'd use more water instead of the greek yogurt, to make it lighter. This is my trusty breakfast smoothie...I haven't been able to find a recipe that beats it and my boyfriend invented it: 1/4 avacado, 1 banana, 1 cup water and 1 scoop vanilla whey protein powder.
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