Today I tried to make a smoothie that was protein-rich but also not too many calories.  Let’s just say I haven’t perfected the quest but this was a start:

photo 12 stalks, swiss chard

2 stalks, celery

A handful of alfalfa sprouts

1 banana

2 tbsp twister powder (hemp, maca, cacao)

and…not shown in picture but added later

1/2 cup pineapple, frozen

1/2 cup mango, frozen

I put in all the greens and blended it up.  It was a little challenging, I had to add more water than usual but I got it all blended in the end.  I keep getting questions about a blenders — mine is working for me, it is a little extra work but these smoothies can be done with a regular blender – just keep at it!

photo 2

I then added the banana and twister powder.

photo 3

I had my finished product, which wasn’t so great.  It was very bland and gritty.

photo 4

photo 5

I needed to add to something to give it a little sweetness but not too much.  I opted for pineapple and mango since this is my go-to fruit.  I find it tastes the best with greens and usually helps give it a great green colour.

photo 6

As you can see, this time I did not get that great green colour BUT it was definitely more palatable with the fruit added.  It was still slightly gritty from the Twister Powder (now called Superfood blend from Navitas Naturals).

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This smoothie did achieve my lower cal, higher protein goal.  327 calories and 12g of protein.  I’m certain I can tweak the ingredients to get a much better taste – but it was drinkable!

I added swiss chard to this smoothie.  Swiss chard is a root vegetable; it is a beet but is cultivated for it’s leaves.  The nutrient density of swiss chard rivals that of spinach with 35 calories per cup, 3 grams of protein and 4 grams of fiber.   Swiss chard has a high sodium content, is a good source of magnesium, manganese, potassium, iron, copper, calcium and phosphorus.  Swiss chard is high in vitamin K and vitamin A providing more than your daily requirement in one cup. It is also a wonderful source of vitamin C, vitamin E, riboflavin, vitamin B-6, and choline.  With all of this said, swiss chard is also an anti-oxidant, anti-inflammatory and detoxification supporting vegetable.  Include it in your smoothies to receive all these wonderful benefits!

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