The whey to jazz up your morning or afternoon smoothie

A morning smoothie is a great way to start the day or to pick up flagging energy in mid-afternoon. I’m an afternoon smoothie person, since I’ve discovered that anything sweet in the morning, even if it’s just healthy fruit, tends to increase my appetite throughout the day. But that little bit of sweetness as a mid-afternoon snack is a perfect pick-me-up.

My favorite combination includes:

Whey protein: Long used by athletes to promote muscle repair after intense workouts, this powdered version of thin liquid that collects at the top of your yogurt container can help with weight loss, normalizing glucose metabolism, immune system support and controlling blood pressure. Whey’s abilities to help preserve lean muscle mass make it as a favorite in the weight control arena as well.

Coconut oil: The health benefits of this healthy saturated fat are impressive. This is a medium-chain fatty acid has been proven to promote heart health, support the immune system, promote weight loss and a healthy metabolism, support healthy thyroid function, provide quick energy, preserve brain  health and give you youthful looking skin.  Remember: Fat doesn’t make you fat. Sugar and simple carb make you fat. The lauric acid in coconut oil also destroys a wide range of viruses, including the influenza virus, HIV, herpes and others.

Kale or other leafy greens:  These amazingly healthy greens are key to health. A cornucopia of antioxidants for cell health and the prevention of the dread diseases of aging as well as a rich source of fiber, iron, vitamins A,C, E and K, as well as a healthy dose of anti-inflammatory Omega-3 fatty acids. What’s not to love? I add a big handful of kale—stalks and all—and let the blender crank for a while. Granted it makes the drink look a little swampy, but it tastes delicious.

Berries or some other fruit: The natural sweetening is nice, but all berries are also rich in antioxidants and every fruit is rich in a variety of nutrients. Because it’s important to limit fructose and all fruit has natural fructose (not the dangerous corn-based kind), it’s still best to limit your fruit intake to two servings a day.

Seeds, nuts: Sometimes I throw in a tablespoon or two of pumpkin or sunflower seeds or nuts to additional healthy fats.

I love my smoothies for a variety of reasons, including that they provide me with a nutritional powerhouse with little effort. I’m a lazy cook, so that’s important for me.

I’d love to hear what you like to add to your smoothies. Comments welcome at kathleenbarnes.com!