Golden Milk Smoothie
Calories 110 (16% from fat)
Fat 2 gram
Saturated Fat 0 gram
Trans Fat 0 mg.
Chol. 7 mg.
Sodium 110 mg.
Carb. 18 gram
Fiber 2.5 gram
Sugar 8 gram
Sugar Alcohol 0 gram
Protein 5 gram
Ingredients
1 medium banana (About 7 inches long and 6.5 ounces with skin.)
1 cup unsweetened almond milk
1/4 cup fresh carrot juice
1 Tbsp. fresh ginger or ginger paste
1/2 tsp. ground turmeric
1/4 tsp. ground cinnamon
1/8 tsp. black pepper, ground
1/8 tsp. ground nutmeg
1/8 tsp. ground clove
1/8 tsp. cardamom
2 Tbsp. stevia or Splenda
2 Tbsp. vanilla protein powder
(We used Premier Protein 100% Whey Protein Powder.)
Turmeric has been shown to reduce inflammation, so we wanted to put it in a shake you could drink after a workout. We used almond milk for the lactose-intolerant and ended up with this sweet and spicy post-workout smoothie. You can store it overnight in the refrigerator; just be sure to thoroughly stir it up before you drink it.
Special Note: If you're worried about a blood sugar spike from the banana, choose one that's green. 70-80% of a banana's dry weight is resistant starch, which is not digested in the small intestine. Resistant starch is often classified as a dietary fiber. Bananas lose that starch as they ripen and it's converted to simple sugars, creating greater blood sugar spikes for people with diabetes.
Golden Milk Smoothie
1. Blend the first four wet ingredients: banana, almond milk, carrot juice, and ginger.
2. Mix all the spices, sweetener, and protein powder in a bowl. Then, pour that over the wet ingredients in the blender.
3. Blend for 30 seconds to 1 minute, until everything is thoroughly combined.
4. Divide the blended mixture into two servings of 1 1/2 cups each. If you plan to store some for later, remember to stir it before drinking. This is because many of the spices tend to settle at the bottom, and stirring ensures a consistent taste and texture.
Yield: 2 Servings of 1 1/2 cups each
