Recipe - Banana Flaxseed Smoothie

When I workout in the mornings, I need to eat something before I do, but don't like to workout on a full stomach, so many mornings, I have a smoothie instead. Depending on the size of the banana and the brand of the yogurt you use, this smoothie tops out at about 220-250 calories and contains roughly 7 grams of protein and 10 grams of fiber if you use a supplemental fiber powder as this recipe calls for. I find it very tasty and satisfying and sticks with me for at least three hours.

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Makes 1 Serving

~ one medium banana, frozen, cut into pieces
~ 1/4 cup non-fat vanilla or plain yogurt
~ 1/3 - 1/2 cup non-fat milk
~ 1 tablespoon ground flaxseed meal
~ 1 teaspoon fiber powder
~ 1/2 teaspoon vanilla extract
~ dash cinnamon

Combine all ingredients in a blender and mix until smooth, about 10-15 seconds, depending on your blender. If you prefer a thicker smoothie, use less milk. Use more for a thinner smoothie. Serve immediately.

If you are using plain yogurt, you may want to add some Stevia to sweeten it slightly. I use a pinch of powder or about 3 drops of the liquid extract. Depending on what brand you are using, you may have to use a little more or less. If you don’t have Stevia, honey makes a good substitute. Start with a 1/2 teaspoon. If the banana was very ripe when frozen, you will most likely not need any additional sweetener, but I realize everyone’s tastes are different.

If you grind the flaxseeds yourself, you will be able to absorb more of their beneficial oils. Since I take a good fish oil supplement, I just buy the already ground flaxseed meal for ease of use.

Variations:
~ Add up to five frozen unsweetened strawberries
~ Add a 1/4 cup of frozen wild blueberries