Are you kidding, a PB&J Smoothie? Yes! It’s a perfect way to obtain healthy protein, fat, carbohydrates and antioxidants first thing in the morning. Peanut butter contains zero cholesterol, monounsaturated fat, which lowers your LDL, and resveratrol, an anti-inflammatory. The omega-3 fatty acids from the ground flax promote good brain and heart health. Strawberries are high in vitamin C and loaded with antioxidants. In addition, the quality proteins and fats will keep you satisfied for longer and stabilize your insulin level.
Regarding some of the ingredients: Consider organic soymilk since 80-90% of soybeans are GMO. I prefer the unsweetened vanilla soymilk by Westsoy. Unfortunately, strawberries rank #2 on the 2014 dirty dozen list (foods high in pesticides) and since I have a 3 year old, I always buy organic. Try a natural peanut butter that’s free from added sugar, hydrogenated oil and emulsifiers. I know it’s a pain to stir in the oil so when you get home from the grocery store, try storing it upside down in your cupboard. That should help the stirring process a bit. Lastly, kids tend to dislike natural peanut butter because it’s sugar free. Try to sweeten it with natural sugars from fruit like. My toddler loves it spread on sliced bananas or peanut butter banana “fluff” (mash the ripe banana and natural peanut butter together) on sprouted wheat bread.
1 cup unsweetened vanilla soymilk
1 ½ cups strawberries
1 large ripe banana
3 tbsp creamy peanut butter
1 tbsp ground flax seeds
3 tsp honey or maple syrup (optional)
½ cup ice
Blend the ingredients and enjoy. Try and use a ripe banana if the strawberries aren’t very sweet, otherwise, add a natural sweetener like honey or maple syrup.
Makes 2 servings.
Nutritional information*: Calories 275.3, Total Fat 11.75 g, Saturated Fat 1.5 g, Cholesterol 0.0 mg, Potassium 686.7 mg, Total Carbohydrates 30.5 g, Fiber 8.8 g, Protein 10.7 g.
©Mindful Eating, Michelle Sugiyama, 2014