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Protein Shake Recipe With Greek Yogurt

This recipe is a great way to start your day and includes whey protein powder as well as Greek Yogurt which is a top quality way to add even more protein to the recipe. It also provides a good combination of ingredients if you are using protein shakes to help you lose weight.

The narrator chooses key ingredients with vanilla flavoring but no added sugars. She chooses almond milk which is lower in calories than dairy milk. She adds extra sweetness if it is needed by simply adding a little Agave nectar. This is actually quite a lot sweeter than honey so you only need a very small amount and it is lower in calories than sugar or honey.

Ingredients You Will Need For This Recipe

  • Mercola Miracle Whey Vanilla Protein Powder1/2 cup Mixed frozen fruits of your choice – this is a mixture of peaches, blackberries and strawberries.
  • 1/2 to 1 scoop of whey protein powder (vanilla flavor)
  • If added sweetness is required add 1/2 teaspoon of Agave Nectar
  • 1/2 cup no fat or low fat vanilla Greek yogurt
  • 1/2 cup unsweetened vanilla Almond milk

As an alternative, if your mix of fruits is just berries, add a small banana to your shake for a thicker and creamier texture.

Focus On Key Ingredient Greek Yogurt

  • Much higher protein content: Greek yogurt is different to the regular kind because it has been strained to make it much thicker and creamier – and if you choose the low fat or no fat options, you get all this deliciousness for the same amount of calories as in regular yogurt! The real benefit though is that you can get almost twice as much protein from Greek Yogurt for the same portion size. There is also less sugar in this type when compared to ‘regular’.
  • Feel fuller for longer: The higher protein content for the same number of calories is a real boost for anyone on a diet who is finding it tough to stick to a lower calorie diet. This is because it is proven that more protein in any meal, keeps you feeling fuller for longer afterwards – irrespective of the total number of calories consumed – therefore reducing those hunger pangs and the craving for snacks between meals.
  • Lower Lactose levels: Greek yogurt also provides a lower carbohydrate option as you can see from the table below. But there is another benefit too, for anyone who finds too much dairy lactose a problem for their digestive systems, a lot of this is removed by the straining process, making this type of yogurt a good option for them.
  • Much lower Sodium content: For anyone on a low sodium diet, those with high blood pressure or circulatory problems, diabetes or kidney disease, the fact that the salt content is typically less than half that of regular yogurt, makes this type a smart choice.

Take care though to choose the ‘low fat’ or ‘no fat’ options as full fat yogurt can contain as much as 16g of saturated fat per serving! This is obviously a disaster for anyone trying to lose weight and also really bad for your cholesterol levels and all the inherent long term health problems that raised LDL cholesterol can bring.

I love the fact that in the recipe in the video above, the lower calcium content of Greek yogurt by comparison with regular, is compensated for by using Almond milk which is rich in calcium.

Guide To The Nutritional Content of Greek and Regular Yogurt

Both types of yogurt in the guide below are the ‘no fat’ versions and the quantities quoted are typical values, rather than ‘absolutes’ and are intended as a guide only.

Greek Yogurt 5.3 oz carton Regular Yogurt (6 oz carton)
Calories 80 80
Carbohydrate 5-8g 13-17g
Total Fat 0g 0g
Cholesterol 10 mg 5mg
Sodium 50 mg 120mg
Sugar 6g 12g
Protein 15g 9g
Calcium 15% daily req* 30% daily req**
*Based on a 2,000 cal/day diet Based on a 2,000 cal/day diet

 

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