Recipe: Chocolate Power Smoothie

Chocolate Power Smoothie

DASH / Mediterranean / Vegan / No-Cook / Portable

Serves 2 (1½ cup servings)
Hands-on time: 10 minutes / Total time: 10 minutes

Frozen blueberries and spinach give you a morning nutrition boost. Substitute whatever kind of milk you prefer. If you go with cow’s milk, you may need a teaspoon or two of honey to sweeten it. With almond milk or another plant beverage, which are very low in protein, double the hemp seeds.

1 medium frozen banana
1 cup baby spinach
1 cup frozen blueberries
2 tablespoons unsweetened cocoa powder
2 tablespoons natural peanut butter
1½ cups vanilla soy milk
1 tablespoon hemp seeds
1/4 to 1/2 cup water (optional)

1. If you don’t have a very powerful blender, roughly chop the banana.
2. Combine the banana, spinach, blueberries, cocoa powder, peanut butter, soy milk, and hemp seeds in the blender and purée very well. Add water, a few tablespoons at a time, if you prefer a thinner consistency.

Ingredient Tip: Shelled hemp seeds (sometimes called hemp hearts) have a nutty, earthy taste and are high in protein and heart-healthy fats. Buy them in the natural food aisle of a well-stocked grocery store, or in any health food store.

Flavour Boost: Exchange the peanut butter for a cup of chilled coffee for a mocha delight.

Per Serving Calories: 285; Total Fat: 13g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 180mg; Carbohydrates: 37g; Fiber: 8g; Added Sugars: 5g; Protein: 12g; Potassium: 812mg; Vitamin K: 89mcg