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Whey Smoothie (protein shake) Recipe

In an effort to cut calories, I have started making my whey smoothies with water instead of milk. They are too watery and bland that way, so I add 1 teaspoon of heavy cream to them. 1 teaspoon of heavy cream adds just enough creaminess to make it taste more like a shake, and only adds 15 calories. Mixing the smoothie with 1 cup of milk, on the other hand, adds 100 calories.

Here is my complete recipe:

Here's my recipe for a Whey Smoothie:

3/4 cup cold water, with crushed ice added to equal 1 cup.

--OR--
1 cup lowfat milk (adds 100 calories and 12 carbs)
1 scoop whey powder (Choose Vanilla, Chocolate or Strawberry.)
1 rounded teaspoon Psyllium Powder *optional
1-3 teaspoons Ground Flaxseed **optional

Mix well in your blender or hand blender. Enjoy! Add blueberries, strawberries or peaches to vanilla whey pqwder to make a refreshing fruit smoothie!

Note: If you are mixing it with water to avoid the carbs, try adding 1 teaspoon (or more to taste) of whipping cream...it makes it taste creamier. This will add 0 carbs and 15 calories

* Psyllium Powder is a fiber that promotes regularity and colon health. It is the same ingredient as in Metamucil.

** Flaxseed has been shown to ward off cancer. See this link at cancer.org.

Update: I stopped adding the Pysllium powder to my whey smoothies and now just have a serving per day of sugar free metamucil separately. I also stopped adding the ground flaxseed. I talked to my GYN doctor and he said there's no real evidence that flaxseed prevents cancer, so I stopped buying it.

Blog entry for: 2005-04-20 15:44:16

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