Protein is an essential part of the diet. The body needs protein to build and repair bones, muscles, and tissues. It also acts as an energy source, helps with hormonal balance, and keeps you feeling full for longer. Furthermore, while protein powders can be costly for the average Nigerian, smoothies are a simple and delicious…
Furthermore, while protein powders can be costly for the average Nigerian, smoothies are a simple and delicious way to boost your protein intake. Here are three high-protein smoothie recipes you can make at home using easy-to-find ingredients.
1. Banana and groundnut smoothie (30g protein)
Firstly, this smoothie is packed with protein from the groundnuts and milk, and it also provides a good amount of potassium from the bananas.
Ingredients:
● 2 ripe bananas
● 1 cup of roasted groundnuts (peanuts)
● 1 cup of milk (or a dairy-free alternative)
● 1 tablespoon of honey (optional)
Instructions:
1. Blend the bananas, groundnuts, and milk until smooth.
2. Add honey for additional sweetness if desired.
3. Lastly, serve chilled.
2. Soy and mango smoothie (10.5g protein)
Secondly, soy milk is a great source of plant-based protein, and chia seeds are not only high in protein but also rich in omega-3 fatty acids.
Ingredients:
● 1 ripe mango
● 1 cup of soy milk
● 1 tablespoon of chia seeds
Instructions:
1. Blend the mango and soy milk until smooth.
2. Stir in the chia seeds and let the smoothie sit for a few minutes to allow the seeds to absorb some liquid.
3. Finally, serve chilled.
3. Peanut butter banana oatmeal smoothie (23g protein)
Lastly, peanut butter is high in protein, oatmeal fills you up, and the banana adds an irresistible sweetness to this smoothie.
Ingredients:
● 2 frozen bananas
● 1 cup milk
● 1 cup vanilla yoghurt
● 1 cup oats
● ¼ cup peanut butter (natural)
● 1 tsp cinnamon
● 2-3 large scoops ice (more to taste)
Instructions:
1. Place bananas, milk, and yoghurt in a blender. Blend.
2. Add oats, peanut butter, cinnamon, and ice. Blend until smooth.
3. Enjoy immediately.
